KIN 362 1st Edition Exam 1 Study Guide Projected Lecture Topics Metabolism Bioenergetics Unit Introduction to Exercise Physiology Units of measure Exercise Physiology the body s functional response to stress Stressor body responds adapts to stress at higher functional level Measure 1 1000 1 100 Distance mm cm Volume ml Mass dl mg Distance and volume Volume and mass Concentration 1 10 1000 meter km gram kg liter 1 cm3 1 cc 1 ml 1 Liter of water weighs 1 kg mg mg 100 cc Metabolism Bioenergetics Efficiency v economy efficiency is the perecent of energy that appears as useful work How much energy you need to how much we actually use Economy is the oxygen cost of a particular activity Catecholamines the mobilize free fatty acids for fuel utilization They also increase Na K pump activity in muscles and nerves by changing cell membrane permeability to Na and K As an active transport process that Na K requires ATP The increased need for ATP means an increased need for O2 Until the hormones can be cleared from the bloodstream the additional O2 and ATP use is a significant contributor to the EPOC ATP Phosphocreatine ATP is Adenosine linked to 3 phosphate molecules It is stored in the muscles and nerves Muscle stores are depleted in 10 30 seconds of vigorous activity Anaerobic Energy Systems ATP PC Anaerobic 0 30 seconds Lactic Acid Anaerobic 1 2 mins Oxygen system Aerobic Indefinitely Creatine Monohydrate an amine that you get from animal foods fish Your body makes 1g day and you intake 1g day from your diet It is stored in your muscle as creatine and phosphocreatine If you are looking to supplement then you have to start out at 15g day for 2 7 days and then move to 2 g day from then on It is most effective in high intensity short term events Side effects of supplementation are weight gain GI upset higher blood pressure Renal and liver damage dehydration and muscle cramping There are a few clinical uses orthopedic rehab heart disease and inhibiting tumor growth Ergogenic Aid Bicarbonate of Soda baking soda is an alkalizing substance that can help reduce the acidity of the blood and theoretically delay fatigue allowing the user to continue exercising at a very high intensity for longer Aerobic Energy System cellular respiration Also known as mitochondrial respiration It starts with one glycogen molecule that is turned into 2 pyruvic acid 3 ATP The Pyruvic acid enters the Krebs cycle as acetyl co A each pyruvic acid loses 3 CO2 For each of the 12 pairs of hydrogen atoms going through the ETS 3 moles of ATP are produced oxidative phosphorylation C6H12O6 6O2 6CO2 6H2O 38 or 39 ATP This is the most efficient system There is no time limit on this system so it is indefinite Although it take 2 3 mins to get into this system Caffeine glycogen sparing Caffeine mobilizes free fatty acids into the blood This causes a glycogen sparing effect because your body will use the fatty acids in the blood first before depleting the muscle and liver glycogen stores It is also a CNS stimulant which can improve focus and performance There are also some bad effects of caffeine Diuresis and increase the incidence of cardiac arrhythmias Training effects in muscle cells training increases vascularization glycogen stores hypertrophy red blood cells blood volume and heart size Preference of foodstuff Intensity and duration of exercise Mixed diet contain 55 CHO 30 FAT and 15 PRO Consume High CHO diet for shorter events Consume a High Fat diet for prolonged events Fats used are primarily 50 75 from triglycerides stored in muscles Amount of triglycerides used depends on amount stored and exercise intensity If enough FFA are in the blood then they are preferentially used as fuel thus sparing muscle glycogen stores Endurance Performance has been shown to increase if blood FFA level is higher than normal Sources of glucose glycogen and fats Glucose Glycogen blood muscle glycogen liver glycogen Fats plasma lipoproteins adipose and muscle stores Glycogen Loading Diet Pre event meals Taper Glycogen loading 5 6 days of fat loading 60 70 fat in diet 1 day of carbohydrate loading 90 CHO in diet This increases fat utilization at rest increases muscles glycogen stores and reduces muscles glycogen utilization during exercise Diet Mixed diet contains 55 CHO 30 FAT and 15 PRO Pre event meal you should eat foods that are easily tolerable avoid fats spices roughage gas forming food avoid sweets or highly sugared foods and select low glycemic index foods Taper systematic decreases in overload to facilitate a physiological fitness peak or supercompensation You taper training for 6 days consume high CHO diet for 3 4 days This will increase glycogen from 15g kg muscle to 25 g kg of muscle Carbohydrate ingestion during exercise During exercise it is recommended that the athlete drink a 6 CHO solution every 15 20 mins Rebound Hypoglycemia Occurs about 30 mins after ingestion of food The diet causes hyperglycemia and the response is an overshoot of insulin Symptoms of hypoglycemia are weakness hunger dizziness blurry vision fatigue and irritability Glycemic Index A measure that compares that elevation in blood glucose caused by the ingestion of 50g of any CHO food with the elevations caused by 50g of white bread Diabetes insulin sensitivity resistance diabetes and exercise ACSM read the readings found on blackboard Glycogen sparing Muscle fatigue Metabolic factors read the readings found on blackboard Interval Training Programs Principle of Specificity Overload Principle of Specificity Proportionately train energy systems involved Train neuromuscular patterns major muscle groups and exercise modality Principle of overload Overload is a demand placed on the body greater than that to which it is accustomed Training Principles Specificity Overload Progression training principles are fundamental guidelines that form the basis for the development of an exercise training program For specificity and overload look at above question Progression the change in overload in response to adaptation The best progression ovvurs in a series of incremental steps called steploadng in which every third or fourth change is actually a slight decrease in training load Anaerobic Lactate Threshold Points on the linear curvilinear continuum of lactate accumulation that appear to indicate sharp rises often labeled as the first and second lactate threshold Cross Training Detraining Retraining Overtraining Over reaching Cross training training two or more sports in order