Substrate Depletion and Repletion | CSCS Chapter 3

⬇️ Pass the CSCS in 12 Weeks ⬇️

In this video I'll describe how substrates are depleted during exercise, and what that means for fatigue and performance. We'll also cover techniques for repletion—aka refueling—which has implications for subsequent bouts of training. This information comes from chapter 3 of Essentials of Strength Training and Conditioning, published by the NSCA.

TIME-STAMPS
00:00 - Intro
00:46 - Phosphagens
03:57 - Glycogen
06:34 - Bioenergetic Limiting Factors
09:55 - Low-Intensity EPOC
11:50 - Key Term (EPOC)
12:05 - High-Intensity EPOC
13:35 - Where to Head Next

RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.

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[melanieweirich]

My friends have long ridiculed me for resting too long in between sets. Its great to have this video to back myself up

[ZaraHoughton]

This video was the first time I had learned in detail about EPOC. It is interesting to learn in-depth about why our breathing rate and heart rate are still high after exercise and learn that as the intensity of exercise increases, EPOC is larger.

[jakebergherm]

What an interesting concept of waiting between sets to replenish. That makes so much sense now as to why it's important to plan the rest between sets to maximize power output

[TreyWeedman]

I like how you mentioned that you are going to have less and less PCr with each set of your training. This shows how your body does need time to replenish and will benefit from rest so that you can continue to move more weight, if you have the time to rest that long between sets. I also like that you explained how to train an increase in VO2 max!

[NikoKinesStudies]

I definitely think this is an area that the average athlete or gym goer has limited knowledge on. It’s super helpful hearing the breakdown of substrate depletion and depletion through your videos

[matthewwadley]

Your explanation of the bioenergetic limiting factors was incredibly needed, I was reading through the chapter and just couldn't wrap my head around them until this video

[LukeMoore-cxiz]

I liked the explanation as to why it is important to take short breaks in between high-intensity exercise intervals. It's always interesting to learn the reason as to why we do things like take breaks between sets.

[samanthahill]

I could not imagine waiting 8 minutes in between each set, but it would definitely be the most beneficial!

[isabellefernandez-esej]

After watching this video I will definitely be taking more time between sets!

[joshwillbanks]

I loved how you dived into the replenishing of the systems along with the depletion. For most of the classes I have taken, there is such a focus put on the depletion of these systems but not how they are restored and how long that occurs, it is very interesting!

[aliciahernandez]

This really helps make the textbook more digestible. Although I have learned about this topic before there are so many details that go into so thank you for explaining!

[cameransherwood]

One of the biggest things I have always played around with is the duration it between sets, your knowledge and explanation helps me tie all of it together!

[Jerel_Q]

Very cool to see the differences in bioenergetic limiting factors between different exercise events!

[mollytucker]

I really appreciate the charts and other graphics you included in this video...the visuals are really helpful to better understand these concepts!!

[BrianaReynoso]

The charts were incredibly helpful especially after reading the chapter, it really helped me get a good idea of what the textbook was talking about.

[Moniiiqueee]

Thanks for explaining EPOC so clearly! It's fascinating how our bodies continue to burn calories even after the workout is done. This really highlights the importance of high-intensity training for maximizing results

[dannicazambrano]

Awesome video! I liked how not only the importance of workouts were talked about but also the importance of rest breaks.

[DerekLinck]

This was a great lecture on depletion and repletion. Sometimes the diagram can be confusing but your breakdowns helped sith the understanding of the vo2 and vo2 max with the relaxation phase and oxygen deficit, thank you.

[julianasum]

This video clearly outlined how substrates get depleted and repleted, according to each metabolic system. Additionally, I thought the explanation on EPOC was very clear and concise. I have often had trouble understanding to concept, but now it makes a lot of sense to me.

[torilucht]

I enjoyed this video and now have a better understanding in the reason for rest between heavy weight sets. The amount of energy and power it take to lift one extremely heavy load is great and i appreciated the table in the lecture that outlined the biogenic limiting factors when working out.