Applying different recovering strength after training methods for young basketball male players based on young basket male team in da nang (vietnam) as a typical case

选题依据

Since basketball was officially included as an Olympic sport in 1936, it has become a major highlight in various international sporting events, including world and regional competitions in Asia and Southeast Asia Although basketball originated in 1891, it was not introduced to Vietnam until the 1930s The sport gained some recognition in both northern and southern Vietnam before 1975, despite fluctuating popularity In November 1992, the Vietnam Basketball Federation, originally established on May 18, 1962, was renamed the Vietnam Basketball Association With support from various official entities and individuals, basketball began to gain renewed interest and development at the grassroots level Recognizing the importance of basketball for national health and fitness, the Vietnamese Ministry of Education initiated basketball programs in schools, leading to increased emphasis on the sport, which was officially included as a competition event in the national sports festival in 2004.

Môn bóng rổ là một hoạt động thể thao không định kỳ, với những đặc điểm như bùng nổ trong những pha chạy nước rút, nhảy và ném, cùng với những cuộc đối kháng kéo dài Điều này đòi hỏi vận động viên phải có khả năng vượt trội về tốc độ, sức mạnh, sức bền và khả năng nhảy Năng lượng trong bóng rổ chủ yếu đến từ hệ thống ATP-CP và quá trình đường phân, với 87,4% năng lượng từ anaerobic và 12,6% từ aerobic Sau khi thi đấu với cường độ cao, nồng độ axit lactic trong máu của vận động viên có thể đạt khoảng 8,4 mM/L ngay lập tức và 11 mM/L sau 4 phút Do đó, bóng rổ được coi là một môn thể thao chủ yếu dựa vào năng lượng anaerobic Việc luyện tập anaerobic với cường độ cao trong thời gian dài có thể làm giảm độ hưng phấn của hệ thần kinh, dẫn đến mệt mỏi tạm thời cho cơ bắp Nếu không được xử lý đúng cách, điều này có thể tích tụ mệt mỏi, ảnh hưởng đến hiệu quả tập luyện và kết quả thi đấu, đồng thời gây ra sự hình thành sai lệch trong động lực Ngoài ra, trong quá trình tập luyện và thi đấu, hệ thần kinh của vận động viên luôn trong trạng thái căng thẳng cao, làm tiêu hao năng lượng sinh lý và tâm lý Vì vậy, sau những buổi tập và thi đấu nặng, việc giảm mệt mỏi thể thao, tránh quá tải và phục hồi sức lực nhanh chóng là vấn đề quan tâm hàng đầu của huấn luyện viên và vận động viên.

In recent years, under the attention of the Party and state leadership, Vietnam's Sports Science Research, part of the Ministry of Culture, Sports, and Tourism, has received significant investment in modern research equipment, establishing itself as a leading unit in the field This foundation has led to the production of numerous high-quality research outcomes across various sports, characterized by strong scientific validity and practical applicability However, research specifically focused on basketball, particularly at the high-performance level, remains limited Currently, representative studies on high-level male basketball players are scarce, with notable works including research on strength training programs and recovery methods (2002), studies on recovery after specialized physical training (2003), and investigations into the characteristics of modern basketball competitions and defensive techniques used by high-level Vietnamese players (2004), along with research on recovery abilities during increased training loads (2003).

With the advancement of modern competitive technology, recovery methods in sports training have become increasingly scientific, highlighting the significance of athletic fatigue and recovery Fatigue and recovery coexist as two processes during intense physical activity Appropriate levels of fatigue, combined with scientifically sound recovery strategies, can enhance physical performance and technical training Conversely, excessive athletic fatigue and inadequate recovery methods can hinder performance improvement and potentially lead to sports injuries, ultimately undermining training objectives.

The study of recovery methods for young male basketball players in Da Nang, Vietnam, holds significant theoretical and practical importance.

To ensure the body's normal functioning, fatigue and recovery continuously occur and integrate, highlighting the adaptive physiological basis of athletes The characteristics, nature, and quality of various recovery processes can significantly impact an athlete's training and competition performance Without appropriate recovery methods, fatigue can persist, adversely affecting the athlete's physical condition and athletic capabilities.

Sports medicine and athletic training are increasingly focusing on the evaluation and study of post-exercise fatigue and recovery processes However, fatigue and recovery are broad concepts that require a multifaceted approach to draw accurate conclusions Key questions arise, such as how to identify signs of athlete fatigue and determine whether an athlete has experienced overtraining or has undergone an effective recovery process These inquiries are central to ongoing research in sports science, aimed at discovering optimal methods to advance the field of sports across the globe and within individual countries.

Mr Li Guifeng believes that the primary issue in modern sports is enhancing athletes' performance To achieve this, it is essential to select the right athletes and combine increased training intensity with effective recovery methods Additionally, it is important to consider the individual characteristics that suit Vietnamese athletes Chinese experts assert that "without fatigue, there is no training."

"Without recovery, there can be no improvement in athletic performance Therefore, to achieve favorable results in competitions, the importance of recovery must be continuously emphasized."

Recovery refers to the process by which athletes adapt their physical and mental capabilities after training and competition This adaptation involves changes resulting from training stimuli that impact both physical fitness and psychological well-being (Cader 1990) Insufficient recovery can negatively affect athletes' physical and mental adaptations, potentially leading to overtraining Various recovery methods are employed in sports training to restore energy, including appropriate nutritional supplementation, electrotherapy, hydrotherapy, steam baths, and hyperbaric oxygen therapy.

In the past, experimental methods were commonly used to assess athletes' fatigue and recovery processes, but these approaches often posed challenges for experienced experts Over the years, specialists and researchers worldwide have explored various modern scientific methods to evaluate athletes' fatigue and recovery capabilities However, in the field of sports science in Vietnam, progress remains relatively slow compared to global advancements.

Under the guidance of Professor Zhang Hongjie, the author has chosen to study "Recovery Methods for Adolescent Male Basketball Players: A Case Study of Youth Male Basketball Athletes in Da Nang, Vietnam" based on the aforementioned research rationale and motivation.

研究目的

This study examines the effects of high-load training on adolescent male basketball players in Da Nang, Vietnam, providing empirical insights into their performance and recovery.

1 黎贵凤.运动员疲劳程度与营养恢复方法之研究[M].河内体育运动科学院, 1999.

The application of post-training massage recovery methods for cyclists in the Ho Chi Minh City national team, as explored by Nguyen Van Ken in 2011, highlights the importance of effective recovery techniques in enhancing athletic performance.

3 黎贵凤.运动员疲劳程度与营养恢复方法之研究[M].河内体育运动科学院,1999.

This study aims to identify the effects of various recovery methods on athletes post-training Based on these findings, it seeks to develop a scientific and rational recovery approach specifically for young male basketball players The ultimate goal is to enhance training outcomes and provide a valuable reference for improving the overall level of youth basketball in Vietnam.

The primary objective is to establish effective recovery methods for male basketball players aged 15 to 17 in Da Nang, Vietnam, following their training sessions.

The second task involves evaluating the effectiveness of recovery methods used by male basketball players aged 15 to 17 in Da Nang, Vietnam, following their training sessions.

运动性疲劳的科学基础

运动性疲劳产生原因

From a medical perspective, fatigue is a phenomenon characterized by a decline in physical or mental activity Exercise-related fatigue encompasses both physical and psychological fatigue, with the former primarily manifesting as a decrease in aerobic capacity, while the latter presents as perceived tiredness, reduced exercise interest, and emotional disturbances such as depression or irritability Physical fatigue can be categorized based on different bodily systems, including skeletal muscle, cardiovascular, and nervous system fatigue Nervous system fatigue further divides into central fatigue, which involves changes in the transmission of excitement within the central nervous system, and peripheral fatigue, which refers to the excitation-contraction coupling phenomenon at the neuromuscular junction The main causes of exercise-related fatigue include energy depletion, accumulation of metabolic byproducts, instability of internal environment, oxidative stress, and alterations in endocrine regulation, fluid balance, and plasma osmotic pressure.

产生疲劳原因

The diverse types of physical activities engage different muscle groups, resulting in varying causes of fatigue.

*第一，产生疲劳的位置不同

体内的主要控制系统含有：中枢神经系统、营养神经系统、内分泌系统。

为体力活动保证营养补充的系统含有：心血管系统、循环系统、呼吸系统。

运动系统含有：外边肌神经系统。

4 武清平,范黎芳俄.体育运动生理[M].教育出版社,1998.

5 阮玉棒.检查与评价运动量的医学[M].生学方法研究.

6 刘光协,范氏渊.体育运动生理学[M].河内:体育运动出版社,1995.

* 第二，运动性疲劳的产生机理: 体力活动产生疲劳的原因具有四类机理：

Fatigue caused by the central nervous system is significant, as it serves as the primary control center for various bodily organs and tissues The central nervous system regulates all human activities, but it also undergoes notable changes that can lead to early signs of fatigue.

Sự mệt mỏi do quá trình chuyển hóa sản phẩm gây ra, chẳng hạn như nồng độ axit lactic trong máu và quá trình oxy hóa làm giảm độ pH, đã hạn chế quá trình phân hóa lactate canxi Điều này cũng có nghĩa là sự mệt mỏi này đã giới hạn năng lượng cần thiết cho quá trình co cơ.

由于运动中缺少氧气现象而发生疲劳。

When engaging in physical exercise, the central nervous system plays a crucial role as the primary control mechanism, exhibiting significant changes that initiate movement Stimulating or inhibiting the motor centers, particularly in the cerebral cortex, can enhance or diminish physical performance Prolonged or excessive activation of central nervous system cells can lead to fatigue According to Paplop, fatigue occurs during states of over-excitement, highlighting the importance of protecting the body's organs from excessive exercise Additionally, sensory receptors from muscles, tendons, and joint capsules can exert inhibitory effects on the nervous system if they transmit unilateral or overly strong impulses.

Trong các hoạt động thể lực, đặc biệt là những hoạt động thiếu oxy với công suất thấp, năng lượng chủ yếu được tạo ra từ quá trình phân giải glucose kỵ khí Quá trình này dẫn đến nồng độ lactate trong máu cao và làm giảm độ pH trong cơ thể Lactate và độ pH thấp hạn chế quá trình phân giải lactate canxi, từ đó làm giảm năng lượng cần thiết cho sự co cơ Do đó, sự hình thành và tích tụ lactate cùng với các sản phẩm chuyển hóa khác có thể làm giảm khả năng vận động của cơ bắp.

The body may have reserve energy sources, such as the phosphagen system (ATP and CP) and carbohydrates stored in muscles and the liver (glycogen and glucose) During high-intensity physical activities, ATP-CP levels can significantly decrease, dropping by 50-90% compared to initial levels When engaging in activities that require maximal or substantial power output, muscle glycogen and glucose can be fully or partially broken down Therefore, the depletion of these energy reserves is considered a key factor contributing to fatigue during physical exertion.

7 刘光协,黎德章,武忠贞,黎友兴.体育运动医学[M].河内:体育运动出版社,2000.

8Pharphen V X,,文安,文德译.肌肉和运动[M].河内:体育运动出版社,1962.

9Rudich P A.体育运动心理学[M].河内:体育运动出版社,1980.

10 郑雄清.体育课的生理特点.河内:体育运动出版社,1999.

12Pharphen V X,文安,文德译.肌肉和运动[M].河内:体育运动出版社,1962.

14 郑雄清.体育课的生理特点[M].河内:体育运动出版社,1999.

15 武清平,范黎芳.俄体育运动生理[M].教育出版社,1998.

Fatigue from physical activity can be understood as a mechanism that occurs during exercise due to a lack of oxygen This limitation affects the oxygen transport in the respiratory, vascular, and circulatory systems Insufficient oxygen also leads to abnormal interactions between muscle cells and nerve cells, resulting in central nervous system inhibition and a continuous accumulation of blood lactate levels, while the available energy reserves are depleted due to inadequate replenishment.

According to the location and causes of fatigue, there are two fundamental theories of fatigue in physiology that arise from physical activity.

The first theory is the local theory, which explains that fatigue occurs due to localized disturbances within the body's movement systems.

For sprinters, muscle fatigue primarily affects the legs, while athletes competing in the 3000-meter run experience fatigue in their circulatory and respiratory systems.

The second theory, known as the central nervous system theory, attributes the cause of fatigue entirely to the nervous system, particularly the cerebral cortex.

Experimental data indicates that fatigue can occur in the body without restricting a specific area or system, including the nervous system.

Physical activity requires the coordinated movement of various body systems, including the muscular system, respiratory system, cardiovascular system, blood system, and endocrine glands.

*疲劳发展的阶段[25,26,27,28,29]

体力活动所发生的疲劳现象具有两个发展阶段：

Overcoming fatigue is possible through adjustments in awareness, allowing different parts of the body to align closely with one another, thereby maintaining activity levels without significant decline.

At this stage, physical activity can sustain health by altering the method of movement, adapting to fatigue levels For instance, a runner may shorten their stride due to fatigue, but by increasing their running frequency over time, they can maintain their overall speed.

能量耗竭

Carbohydrates are the primary energy source for aerobic exercise During prolonged physical activity, significant depletion of muscle glycogen and liver glycogen occurs, leading to a gradual decline in blood glucose levels and reduced energy supply efficiency, which results in fatigue Additionally, blood sugar is the main energy substrate for the central nervous system, and brain tissue is particularly sensitive to low blood sugar levels A decrease in blood glucose during exercise can lead to symptoms of central fatigue, such as dizziness and sluggish reactions.

代谢产物堆积

During exercise, the decline in ATP resynthesis leads to increased levels of ADP and AMP in muscle tissue, activating purine metabolism and resulting in the production of inosine monophosphate (IMP) and ammonia Additionally, glycogen depletion enhances amino acid catabolism in skeletal muscle, further increasing ammonia production and raising blood ammonia levels Studies indicate that continuous aerobic cycling for three hours can elevate arterial blood ammonia Consequently, the brain's uptake of ammonia increases, leading to elevated brain ammonia levels, which diminish enzyme activity and reduce energy supply to brain tissue This affects cerebral circulation and osmotic regulation, resulting in symptoms such as muscle weakness, rapid breathing, and incoherent thinking, ultimately impairing athletic performance.

内环境稳定性失调

Prolonged high-intensity exercise can lead to dehydration, increased body temperature, and loss of inorganic salts, resulting in changes to ion concentrations inside and outside cells, as well as alterations in plasma osmolality This disruption affects the body's internal environment stability.

Sự gia tăng nồng độ Ca2+ trong cơ thể có thể kích hoạt phospholipase A2 (PLAZ) và các enzym lysosome, dẫn đến tổn thương cấu trúc và chức năng của cơ bắp, làm giảm khả năng hoạt động của cơ bắp Nghiên cứu của Wang Yanbei và cộng sự cho thấy, khi thời gian bơi lội không trọng lượng kéo dài, nồng độ Ca2+ trong tế bào cơ tim của chuột sẽ tăng dần, làm tăng hoạt động của các protease trung tính và kiềm trong cơ tim, ảnh hưởng đến cấu trúc sợi cơ tim.

Sự biến mất của cấu trúc bình thường và chức năng co bóp giảm xuống dẫn đến mệt mỏi cơ tim Đồng thời, nồng độ Ca2+ trong tế bào tăng lên thúc đẩy ty thể hấp thụ canxi, và sự tích tụ canxi trong ty thể lại làm gián đoạn quá trình phosphoryl hóa oxi, dẫn đến giảm sản xuất ATP và khả năng tập thể dục hiếu khí suy giảm.

Prolonged high-intensity exercise can lead to a decrease in intracellular potassium (K+) levels, which inhibits insulin secretion, reduces glucose utilization, and diminishes glycogen storage, ultimately impairing athletic performance The leakage of intracellular K+ can also elevate serum potassium levels, causing excitability changes in skeletal and cardiac muscle tissues, resulting in abnormal electrocardiogram readings such as elevated T waves, prolonged P-R intervals, and altered S-T segments Additionally, during aerobic exercise in high temperatures, factors like dehydration and increased skin blood flow can reduce cerebral blood flow by about 20%, impairing the brain's ability to dissipate heat and raising both brain and core body temperatures, which leads to fatigue Research indicates that when core body temperature reaches 40 degrees Celsius, the body enters a state of fatigue, causing exercise to cease.

氧自由基-脂质过氧化

During aerobic exercise, mitochondrial oxidative phosphorylation accelerates, leading to the generation of a significant amount of free radicals through the electron transport chain Studies utilizing electron spin resonance (ESR) technology have confirmed that prolonged aerobic activity increases free radical signals and enhances lipid peroxidation reactions in tissues such as skeletal muscle, myocardium, and the liver Additionally, the oxidative metabolism of ATP produces uric acid under the influence of xanthine oxidase, which also generates free radicals These free radicals and the resulting lipid peroxidation can attack mitochondrial biomembranes, reducing membrane fluidity and membrane potential, ultimately resulting in cell apoptosis or necrosis Furthermore, the increase in superoxide radicals (O2-) can lead to proton leakage, decreasing oxygen utilization within the mitochondria and impairing energy conversion, which ultimately diminishes aerobic exercise capacity and alters endocrine regulatory functions.

Testosterone (T) is a sex hormone closely linked to aerobic exercise performance, promoting protein synthesis and increasing red blood cell count and hemoglobin levels Studies indicate that prolonged swimming in rats can reduce blood testosterone levels to one-third of normal, while extended aerobic running significantly lowers serum total and free testosterone levels This suggests that aerobic exercise fatigue is associated with dysfunction of the hypothalamic-pituitary-gonadal axis Additionally, prolonged exercise affects the pituitary-adrenal cortex system, leading to decreased synthesis and secretion of glucocorticoids These hormones regulate various metabolic processes, including glucose, fat, and protein metabolism, and are involved in the synthesis of key enzymes like gluconeogenesis enzymes and alanine aminotransferase A decline in glucocorticoid levels can impair energy metabolism, consequently reducing exercise capacity.

Prolonged exercise leads to an increase in interleukin-6 (IL-6) secretion, which can negatively impact cardiovascular and central nervous system functions, as well as energy metabolism, resulting in physical fatigue Additionally, research indicates that during aerobic exercise-induced fatigue, the secretion of atrial natriuretic peptide decreases, limiting coronary artery dilation and restricting blood supply to the heart This ultimately causes ischemic and hypoxic damage to the myocardial tissue, including the epicardium, interatrial septum, and interventricular septum.

运动性疲劳的评定

Vietnamese scholar Le Quoc Phong emphasizes that the diagnosis and assessment of exercise fatigue are crucial for the sports field and its related processes.

Accurate assessment of fatigue levels is crucial for developing effective recovery strategies The diagnosis of exercise-induced fatigue relies on both subjective and objective factors, with common symptoms including decreased athletic performance, muscle stiffness, dizziness, palpitations, nausea, pallor, dull eyes, and sluggish reactions, among which performance decline is particularly significant In experimental studies, a key objective criterion for evaluating aerobic exercise fatigue is the participant's inability to maintain a predetermined intensity of aerobic activity Researchers can utilize advanced equipment such as treadmills, power bikes, arm ergometers, and rowing ergometers to precisely set exercise intensity and monitor its variations in real-time, enabling accurate assessments of aerobic fatigue In practical training, coaches can estimate changes in exercise intensity using timing tools and evaluate aerobic fatigue through athletes' symptoms and various physiological, biochemical, and psychological indicators, which can also be used to assess fatigue levels and track recovery progress.

心血管系统疲劳的评定

Heart rate is a simple and commonly used indicator for assessing exercise fatigue Under optimal conditions, the maximum heart rate can reach 180-200 beats per minute However, during fatigue, the resting heart rate may increase by 0.5 to 2 times compared to pre-training levels, and blood pressure can rise by 20-150 mmHg Following prolonged high-intensity exercise, recovery time for heart rate is extended, and even morning resting heart rates may remain elevated, indicating a decline in cardiovascular function Heart rate telemetry units, utilizing remote sensing technology, provide accurate and real-time heart rate monitoring, making this recovery assessment method more convenient and reliable Additionally, methods such as blood pressure position reflex tests, electrocardiograms, and exercise medicine experiments like the Harvard step test and combined function tests are also effective for evaluating cardiovascular fatigue recovery.

呼吸系统疲劳的评定:

The level of exercise-induced fatigue can be assessed using lung capacity indicators, which significantly decrease during transitional training or fatigue states Common tests for evaluating respiratory system fatigue include the Rozental test, Stange test, and Cooper test.

骨骼肌系统疲劳的评定:

Sự giảm sút rõ rệt về sức mạnh cơ bắp sau khi tập thể dục và khả năng phục hồi chậm là đặc điểm chính của mệt mỏi cơ bắp Theo báo cáo của Mi1letGY, sức mạnh tối đa của cơ duỗi khớp gối giảm trung bình khoảng 9% sau khi thực hiện 140 km đạp xe Để đánh giá sức mạnh cơ xương, có thể sử dụng thiết bị đo lực tĩnh điện hoặc thực hiện các bài kiểm tra như trọng lượng tối đa lặp lại, nhiều lần lặp lại tối đa, và nhảy dọc Đối với các bài tập aerobic như chạy bộ hoặc đạp xe, có thể đánh giá mệt mỏi cơ xương thông qua việc đo chu vi chân Khi tập luyện lâu dài, máu ở chân bị cản trở trở về do trọng lực, dẫn đến tăng sinh dịch mô, làm tăng chu vi chân Mức tăng càng lớn thì mức độ mệt mỏi càng cao Ngoài ra, điện cơ đồ cho thấy sự dịch chuyển phổ công suất, biên độ không đều và tăng độ cứng cơ cũng là những chỉ số đánh giá mệt mỏi cơ xương.

神经系统疲劳的评定

Neural system fatigue leads to a decrease in the brain's analytical capacity, resulting in prolonged reflex arc central delays and reduced neuromuscular excitability-contraction transmission efficiency, which notably extends reaction times, especially for complex signals Therefore, reaction time serves as a reliable indicator of neural system fatigue Reaction time testing devices can measure changes with precision down to a millisecond Additionally, an increase in skin two-point discrimination, a decrease in high-frequency brain waves on EEG, and an increased a/e ratio reflect reduced central arousal levels, aiding in the assessment of central fatigue Researchers like Bodi1Nielsen have attributed the shortened duration of maximum isometric contractions (such as knee extensions and grip strength) after prolonged aerobic exercise to decreased central drive capacity, suggesting this change can also assist in evaluating central fatigue.

Common biochemical markers include blood urea, urine protein, serum creatine kinase (CK), hemoglobin, and the testosterone to cortisol (T/C) ratio Prolonged high-intensity aerobic exercise leading to fatigue can result in increased blood urea and urine protein levels, which may persist into the following morning, along with elevated CK activity Additionally, chronic fatigue can lead to a decrease in hemoglobin levels and the T/C ratio.

心理性疲劳的评定

Common symptoms of psychological fatigue include feelings of exhaustion, irritability or depression, difficulty concentrating, mental confusion, slowed thinking, decreased stability in actions, increased susceptibility to illness, and sleep disturbances Key indicators of psychological fatigue are often observed in these areas.

Psychological fatigue is a subjective experience that can be measured using various psychological scales, such as the Ratings of Perceived Exertion (RPE), the Profile of Mood States (POMS), and the Athlete Burnout Questionnaire (ABQ) The RPE scale, developed by Swedish psychologist Gunnar Borg, has undergone multiple revisions and is now widely used to assess an individual's perceived level of fatigue, with higher RPE values indicating greater fatigue Additionally, tests like the flicker fusion frequency test and arithmetic ability test can also evaluate psychological fatigue; a decrease in flicker fusion frequency, a significant reduction in arithmetic performance, and an increase in error rates may indicate a decline in psychological functioning.

体力活动所造成的疲劳种类

During high-power activity cycles, fatigue manifests rapidly The central nervous system becomes highly excited to facilitate this activity, requiring optimal coordination among various muscle systems This results in a strong and swift afferent impulse from the sensory organs in the muscles to the neural centers Consequently, the activity capacity of the neural centers is suppressed, leading to a rapid decline in neural performance.

给最大功率活动提供能量的是 photphagen (ATP-CP)。Photphagen, 尤其

是 CP 很快就会被分解。因此，耗尽预备能量会让疲劳现象过早出现。

In activities involving maximum power output, fatigue primarily arises due to the inhibition of the neural centers and the depletion of ATP-CP energy reserves.

During high-power activity cycles, changes in the central nervous system significantly influence fatigue development, as the inflow of various sensory impulses gradually suppresses the activity of neural centers.

Activities performed below maximum power cycles occur under anaerobic and hypoxic conditions, leading to the accumulation of metabolic byproducts like lactic acid, which negatively impact the central nervous system Thus, fatigue resulting from these low-power activities primarily stems from central nervous system inhibition and the chaotic presence of various metabolic products in the body.

Hoạt động trong chu kỳ công suất lớn được thực hiện trong trạng thái gần ổn định, khi cơ thể ở trong tình trạng thiếu oxy Mặc dù mức độ thiếu oxy không cao, nhưng hệ thống tim mạch và hô hấp vẫn phải hoạt động liên tục Trong hệ thống tim mạch, có sự tích tụ của nhiều sản phẩm chuyển hóa, và nồng độ một số hormon của tuyến thượng thận giảm Hơn nữa, trong các khoảng cách dài, dòng xung động hướng tâm từ các cơ quan vận động cũng ảnh hưởng đến sự ức chế của trung tâm thần kinh.

In high-intensity activities, fatigue primarily arises from the diminished function of the oxygen transport system, particularly the heart's ability to pump effectively An increase in lactic acid levels in the muscles and blood vessels contributes significantly to the sensation of fatigue.

Prolonged moderate-intensity exercise can significantly impact the liver and the glycogen reserves in the bloodstream The oxidation of sugars and fats requires substantial oxygen, leading to increased demand on both the cardiovascular and respiratory systems over an extended period Additionally, the sweat produced during long-duration exercise can disrupt water and salt metabolism, resulting in bodily fatigue The repetitive nature of moderate-intensity activities can also suppress the central nervous system, further contributing to feelings of exhaustion Ultimately, the primary cause of fatigue during moderate-intensity exercise is the depletion of glycogen stores in the body.

*对于球类运动等无周期性活动会有下列特点 [45] ：

Engaging with and processing complex messages leads to heightened activity in various organs and the brain, resulting in a rapid onset of neural fatigue.

In various sports such as football and basketball, fatigue is significantly caused by hypoxia and the accumulation of metabolic products.

In high-intensity and rapid activities, fatigue can arise due to individual excitability, muscle elasticity, and overall stamina Understanding these factors is crucial for optimizing performance and managing energy levels during strenuous physical exertion.

43Rudich P A 体育运动心理学[M].河内:体育运动出版社,1980.

45 范玉远.运动员心理训练研究.河内,科研.

活性减少等原因而产生疲劳现象。

Sports require the coordination of many complex movements, which can easily lead to fatigue in the central nervous system.

During static activities, muscles remain in a fully contracted state, leading to strong centripetal impulses directed towards the nervous center To sustain this muscle tension, nerve cells must generate high-frequency impulses and prepare for energy depletion These factors contribute to a rapid decline in the activity of nerve cells Additionally, static activities restrict blood circulation due to muscle compression, limiting oxygen supply and hindering metabolic waste removal, which ultimately results in muscle fatigue.

训练恢复的科学依据

恢复过程的概念

According to Angela (2000), the recovery process refers to the body's return to and surpassing its pre-load levels after a temporary decline in function and energy reserves Understanding and applying the principles of recovery is crucial for ensuring training quality and enhancing athletic performance The renowned Ma Family Army exemplified this by effectively utilizing these principles to achieve remarkable results.

The primary goal of recovery is to eliminate fatigue, as the consumption of energy during exercise plays a significant role After exercise, the recovery period focuses on gradually replenishing the depleted substances, which is influenced by the individual's physical condition and athletic ability Recovery does not solely begin post-exercise; it starts during the activity itself, as energy substrates begin to resynthesize However, at this stage, the depletion of resources exceeds the recovery, resulting in an oxygen debt and incomplete removal of metabolic byproducts True recovery occurs progressively after exercise, encompassing three distinct phases of consumption and restoration.

During the first stage of exercise, known as the consumption phase, the body primarily focuses on energy expenditure Although recovery processes are also occurring, the prolonged duration and high intensity of the activity lead to greater energy depletion than recovery As a result, the levels of energy substrates decrease, causing a decline in the functional capacity of various organ systems.

Phase 2: Post-Exercise Recovery Phase After exercise ceases, the consumption processes diminish, allowing recovery processes to take precedence During this time, energy substances and the functional capacity of various organ systems gradually return to their original levels.

Phase 3: Supercompensation Phase During this stage, the substances depleted during exercise not only return to their original levels but may even exceed them for a period Engaging in competition or subsequent training during the supercompensation phase typically yields optimal results.

黎贵凤先生认为，现代体育的最重要问题是提高运动员的运动能力，因

To achieve optimal training and competition results, it is essential to select athletes who align with the physical characteristics of Vietnamese individuals while balancing increased training intensity with quality recovery Experts in China emphasize that "without fatigue, there is no training" and "without recovery, there is no improvement." Therefore, prioritizing recovery is crucial and should be regarded as one of the most important tasks in athlete training.

运动中想得到成功要按照下列公式：

高度运动量 + 合适恢复 = 最优的运动能力

The principle of recovery involves returning all participating body parts to their original state after exercise, a process known as recovery During this process, the body eliminates metabolic waste, replenishes energy reserves, and restores acid-base systems to achieve a balanced state Recovery not only restores the body to its prior condition but also enhances the effectiveness of physical activity.

In training courses, trainers must design and implement recovery methods for each session, which can be categorized into several forms.

Active recovery involves athletes engaging in recovery activities during breaks, such as stretching, swimming, participating in team games, and other recreational sports activities after daily or weekly workouts.

被动恢复：通过使用水疗、按摩、足够睡眠、营养补充等方式来进行恢复。

The recovery process for athletes after exercise consists of four stages: immediate recovery, early recovery, overreaching recovery, and late recovery The first two stages focus on replenishing the energy depleted during the workout, while the third stage aims to enhance athletic performance The final stage is dedicated to restoring the body to its original state or achieving a higher energy level than before.

The speed and duration of recovery depend on the intensity of physical activity; higher exercise power leads to greater changes during the activity, resulting in a faster recovery process This indicates that shorter exercise durations can facilitate quicker recovery Generally, maximum anaerobic activity requires a recovery time of several minutes, while prolonged activities may take several days to return to their original state.

Different parts of the body recover at varying speeds, and even within the same recovery phase, different areas may exhibit distinct trends in healing Consequently, the time it takes for these areas to regain their original energy levels can differ Therefore, relying solely on specific functions for the recovery process is insufficient and inaccurate.

Excessive exercise leads to elevated energy levels in muscles and other physiological markers compared to normal states, a phenomenon known as overreaching.

恢复过程的本质与特点

恢复过程的本质[60,61,62,63,64]

淘汰各种产品代谢，如：通过排泄过程淘汰了乳酸、尿素、CO2 等。

Restoring depleted energy levels and synthesizing energy to adapt to acidity is crucial after exercise For instance, the carbohydrates used during physical activity are replenished and stored in a ready state, ensuring that the body has adequate energy for the next workout.

Adjusting the body to its initial state is crucial, as seen during exercise when the heart rate increases During rest, the heart rate returns to a normal rate of 75 beats per minute, while athletes may experience rates as low as 55-60 beats per minute This indicates that athletes have a strong adaptation to physical activity.

恢复过程中发生的变化会让体内各部位的活动率同样增加。含有：

功能状态：包含结构与功能。比如：运动员的心脏要变大才能在一分钟内

容纳 32 至 34 升血的流量。

Physical condition encompasses structure, function, and athletic qualities For instance, increasing muscle size enhances elasticity and rapid relaxation, thereby improving overall fitness.

恢复过程的特点：

生理功能的恢复过程常按下列几个共同特点进行 6566676869 ：

The recovery process of each function and physical activity ability typically occurs in a wave-like pattern, characterized by instability This evolution resembles a sine wave, with fluctuations of increase and decrease, ultimately leading to a decline.

The recovery speed of physiological functions within the body is inconsistent After physical activity concludes, the restoration of various bodily functions occurs rapidly at first, but then the pace of recovery slows down.

不同的生理功能，甚至是不同的生理指数会有不同的恢复速度。

Intense exercise not only restores physical activity levels and related functions to pre-exercise indices but can also surpass those levels, resulting in an enhanced recovery state.

恢复过程的四个阶段：

Rapid recovery occurs immediately after an athlete stops exercising, involving the restoration of heart rate, blood volume, respiratory rate, and lung ventilation.

慢速恢复：恢复能量的过程。

Excess recovery refers to the preparation of energy that exceeds product metabolism, enhancing the body's fundamental functions and activities This process can elevate physiological indices beyond their initial levels.

Slow recovery refers to the gradual restoration of functional capacity after exercise, where fatigue symptoms diminish over several hours or days The extent of recovery depends on factors such as the intensity, nature, and duration of the physical activity performed.

不同的体育运动所造出的恢复过程的演变

Post-exercise recovery varies significantly, with differences in the nature and duration of functional recovery.

The recovery of energy levels in the body is influenced by the rate at which energy is expended during exercise Accelerated recovery can lead to a phenomenon known as supercompensation, where the body's stored energy may exceed pre-exercise levels during a recovery period This occurs due to an enhanced process of acid assimilation The duration of this recovery process is determined by the length of the exercise and the extent of biochemical changes within the body.

The speed of the recovery process can be influenced by the individual characteristics of athletes Even athletes engaging in the same level of physical activity may exhibit varying recovery abilities For instance, some athletes may experience slower recovery times despite their high levels of exertion.

After athletes finish a particular sport, their recovery process varies at different time intervals Generally, the recovery occurs most rapidly immediately after exercise and then gradually stabilizes According to V.M Zasiorski's research (1990), when different types of exercise loads are applied, the power of the recovery process evolves over three stages: the first third of the recovery phase accounts for 60% of recovery, the middle third contributes 30%, and the final third represents 10% of recovery.

在研究体内各脉通过有氧运动恢复程度的演变，V.M Alecseev (1983)把

70 Michelli J J Strength training in the younge athletes[M] In Bown E.V-Brante C E (Eds).Competitive sport for children are youth Champaign III, Human Kinetics books,1988

Recovery consists of two distinct phases: the first phase involves a rapid decrease in heart rate After completing high-intensity aerobic exercise, heart rate drops quickly, showing no change within 60 seconds In the case of submaximal aerobic exercise, heart rate remains stable for 45 to 50 seconds post-exercise The author notes that the rate of heart rate reduction during this period is independent of the heart rate during exercise, indicating that it is not influenced by exercise intensity.

In the second phase, characterized by a gradual decrease in heart rate, the focus shifts away from the heart rate during exercise and instead relies on the intensity of the workout.

在已有的研究中，V.P Philin (1951)发现在快速与强力的运动后，经过

Recovery within 24 hours shows that heart rate, blood pressure, and ECG indices have fully returned to normal Research by B.C Gippenreiter (1966) indicates that maximum oxygen consumption (VO2max) is influenced by the level and amount of exercise Additionally, a study by M.I.A Gorkin et al (1973) concluded that improved exercise capacity can be achieved through repeated physical activity, as evidenced by external respiratory indices, muscle strength, and vascular composition.

Regarding the initial recovery stage, researchers believe that the complete recovery index of the body depends on the slow recovery of certain internal functions This has led to a new perspective, particularly for athletes who engage in intense exercise no more than once every five to seven days.

Post-exercise recovery for various functions not only defines the recovery process but also establishes the connection between previous and subsequent workouts Additionally, it indicates whether the next athlete is inclined to repeat the activity.

与运动前相比，运动后和参赛后的恢复过程的特征和演变是不平稳的。

Research indicates that performing exercises at 90% of maximum power for just thirty seconds requires a full-body recovery period of 90 to 120 seconds Additionally, the plant functional index recovers within 30 to 60 seconds, while other physiological functions may take 3 to 4 minutes or longer to return to baseline levels.

Trong quá trình vận động, cơ thể sẽ tiêu hao năng lượng dự trữ từ oxy, phosphagen (ATP và CP), glycogen trong cơ và gan, glucose trong mạch máu và mỡ Sau khi tập luyện kết thúc, những nguồn năng lượng này sẽ dần được phục hồi Theo IA.M Kos (1986) và V.C Misenco (1990), trong vài giây đầu sau khi tập, lượng oxy dự trữ trong cơ thể được phục hồi hoàn toàn, điều này liên quan đến lượng oxy trong myoglobin.

The phenomenon of oxygen repayment resulting from non-lactate processes occurs 3 to 5 minutes after these processes, leading to a consumption of oxygen as the body restores its phosphagen levels.

Photphagen 量恢复过程发生得很快。在运动结束的 30 秒后，可以恢复所

Consuming 70% of photophagen allows for a complete recovery process that can be achieved in just a few minutes This process is primarily driven by energy derived from aerobic metabolism, which utilizes oxygen replenished during the earlier recovery phase.

The process of lactic acid breakdown occurs through anaerobic lactate debt and reoxygenation After 30 to 90 minutes of oxygen supplementation, lactic acid is metabolized, which includes the lactate present in muscles and cardiac tissue, while also contributing to the synthesis of glycogen in the liver and kidneys.

The muscles consume larger amounts of glucose and glycogen, requiring more oxygen for recovery During this recovery process, lactate accumulated in the muscles and liver is broken down A portion of this lactate is used to resynthesize glycogen in the liver and muscles (20%), while another part is burned to produce energy in both muscle and cardiac tissues.

训练后的恢复方法

运动性恢复方法

（1）科学的整理活动

Post-exercise cool-down activities are essential for transitioning the body back to a state of rest The physiological changes induced by exercise do not immediately dissipate upon cessation of activity; therefore, engaging in cool-down exercises can enhance muscle circulation, facilitating oxygen replenishment, carbon dioxide removal, and the elimination of metabolic byproducts, ultimately reducing muscle soreness and fatigue Cool-down activities can be categorized into psychological and physiological components, both of which must be integrated to achieve relaxation From the perspective of exercise psychology, psychological relaxation is influenced by auditory stimuli, making activities like listening to music or self-suggestion effective After intense physical activity, the body's respiration and pulse rates remain elevated, indicating increased workload on internal organs and higher oxygen demand Consequently, activities such as light jogging, walking, or stretching should be performed post-exercise to aid in the swift recovery of physical capabilities.

(2) 积极性休息

Active rest is a method to alleviate fatigue after exercise by varying the muscle groups and types of activities, as well as adjusting the intensity of the workout Research by Sechenov revealed that after fatiguing the right hand through grip strength tests, continuing to work with the left hand instead of resting quietly allowed for quicker and more complete recovery of the right hand.

Muscle massage serves as a physical stimulus that can both excite and inhibit the nervous system, influencing the functionality of various organs through neural reflexes By facilitating the elimination of lactic acid from muscles, massage effectively reduces fatigue and enhances muscle performance.

Proper nutrition is essential for athletes, particularly during endurance activities like long-distance running During such events, the body primarily utilizes carbohydrates for energy through aerobic metabolism Therefore, it is important to replenish energy by consuming foods rich in starch and sugars.

Adequate sleep is essential for athletes, serving as a vital remedy for fatigue and a necessary method for physical recovery During sleep, the body experiences reduced sensory perception and consciousness, allowing muscles to relax fully Therefore, a comfortable and quiet resting environment, complemented by soft music, can significantly enhance an athlete's ability to fall asleep and rejuvenate their body.

Warm baths stimulate blood vessel dilation, enhancing blood circulation and metabolism They accelerate the elimination of metabolic waste, improve neuromuscular nourishment, increase sweat gland secretion, relax muscles, and soothe the nerves, ultimately aiding in faster fatigue recovery.

Traditional Chinese medicine (TCM) can enhance athletes' energy levels by regulating the neuroendocrine system and boosting metabolism It stimulates hormone secretion, improves cardiovascular, digestive, hematopoietic, and skeletal functions, and helps delay excessive fatigue.

Static stretching exercises have been shown by some researchers to enhance the synthesis of skeletal muscle contraction proteins after exhaustive exercise, aiding in the recovery of muscle contraction structures and accelerating fatigue elimination This type of exercise involves slowly stretching the muscles and ligaments of the targeted body parts while in a stationary position, maintaining the stretch at a certain tension for a period of time.

表2.1不同能量供应系统的恢复时间

能量供应系统恢复时间

磷酸原的恢复 2-5分钟

乳酸的消除 20-30分钟（积极性恢复）

60-120分钟（被动性恢）

肌糖原储备的恢复 48小时

恢复的运动生理学基础

As competitive sports continue to advance, merely increasing training loads is no longer sufficient and often leads to frequent injuries that hinder athletic performance Therefore, there is an urgent need for scientifically-based recovery training methods Effective recovery is crucial for accelerating the elimination of blood lactate, alleviating delayed muscle soreness, maintaining cardiac function, optimizing respiratory efficiency, redistributing blood flow to various organs, protecting joints, reducing fatigue and stress, and enhancing the quality of athletic techniques This comprehensive approach not only optimizes team performance but also strengthens physical capabilities, providing a solid foundation for future training that is both rational and scientifically grounded.

学基础包括：

（1）磷酸原的恢复：磷酸原的恢复很快，在剧烈运动后被消耗的磷酸原

在 20-30 秒内合成一半 2-3 分钟完全恢复。

Muscle glycogen is a crucial energy source for both aerobic oxidation and lactic acid systems The recovery time for muscle glycogen varies based on the intensity and duration of exercise If the activity level exceeds physiological limits, the recovery process will be prolonged.

Oxyhemoglobin, found in muscle tissue, plays a crucial role during physical activity by rapidly dissociating to release oxygen for use Remarkably, it can fully restore itself within seconds after exercise.

Lactate elimination is a crucial process, as lactate is a byproduct of glycolysis that contains significant energy The majority of lactate is oxidized and broken down in working muscles, contributing to energy metabolism.

关于 15 至 17 岁年龄青少年心理和生理的特点

篮球运动的竞赛特点

研究方法

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