KIN 362 1st EditionExam # 1 Study Guide Projected Lecture TopicsMetabolism/Bioenergetics UnitIntroduction to Exercise Physiology; Units of measure- Exercise Physiology – the body’s functional response to stress. - Stressor – body responds – adapts to stress at higher functional levelMeasure 1/1000 1/100 1/10 1000Distance mm cm meter kmVolume ml dl literMass mg gram kgDistance and volume 1 cm3 = 1 cc = 1 mlVolume and mass 1 Liter of water weighs 1 kgConcentration 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 FFAare 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-formingfood, 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 blackboardGlycogen sparing – Muscle fatigue –Metabolic factors- read the readings found on blackboardInterval 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