Kaylee Hogg 1 What sources of energy are utilized during resting and different forms of physical activity high low intensity exercise Exam 3 Study Guide a Physical Activity Any movement produced by muscles that increases energy expenditure includes occupational household leisure time and transportation activities i Leisure time physical activity Any activity not related to a person s occupation Including competitive sports recreational activities and planned exercise training ii Exercise A subcategory of leisure time physical activity any activity that is purposeful planned and structured b Four components of physical fitness i Cardiorespiratory fitness ii Musculoskeletal fitness iii Flexibility iv Body composition v These are achieved through aerobic exercise resistance training and stretching c Intensity refers to the amount of effort expended during an activity or how difficult that activity is to perform i Low intensity activities Activities that cause mild increase in breathing sweating and heart rate ii Moderate intensity activities Activities that cause moderate increases in breathing sweating and heart rate iii Vigorous intensity activities Produce significant increases in breathing sweating and heart rate Talking is difficult while participating at this intensity iv Maximal heart rate The rate at which the heart beats during maximal d The main source of energy for virtually all cells in the body is ATP adenosine intensity exercise triphosphate i When one of three phosphates in ATP is cleaved energy is released ii Products remaining after this reaction are ADP adenosine diphosphate and Pi and independent inorganic phosphate group iii Body regenerates ATP by adding a phosphate group back to ADP iv The amount of ATP stored in a muscle cell is limited and can keep the muscle active for only about 1 3 seconds v We re able to generate ATP from the breakdown of carbs fats and proteins Which provides cells with variety of ways to receive energy vi Primary energy systems that provide energy for physical activities are the adenosine triphosphate creatie phosphate ATP CP energy system and the anaerobic and aerobic breakdown of carbohydrates e f Fat is the primary energy source during rest sitting and standing in place i Fat is also important fuel source during endurance events such as marathons ii Endurance exercise training improves our ability to use fat for energy At rest very little carbohydrates are used and fat is relied on during maximal exercise the body uses mostly carbohydrates and very little fat g To decrease body fat you would want to do activities of higher intensity to expend additional energy and decrease body fat stores 2 When should we replenish our body with nutrients as a result of exercise a Activities lasting 3 15 seconds is where the breakdown of creatine phosphate can be Kaylee Hogg broken b Activities of 30 seconds 3 minutes i Breakdown of carbs like glucose provides quick energy through glycolysis ii Most common source of glucose during exercise comes from glycogen that is stored in the muscles and blood iii For every glucose molecule that goes through glycolysis two ATP molecules are produced The end product of glycolysis is pyruvate which is then converted into lactic acid iv Lactic acid is an important intermediate of glucose breakdown and it plays a critical role in supplying fuel for working muscles the heart and resting tissue v Excess lactic acid that is not used by the muscles is transported in the blood back to the liver where it is converted back into glucose via the Cori cycle vi Major advantage of glycolysis is that it is the fasted way to generate ATP for exercise other than the ATP CP system c Exercise longer than 3 minutes i Body relies on aerobic energy system ii Pyruvate goes through the additional metabolic pathways of the TCA cycle and electron transport chain in the presence of oxygen iii The breakdown of 1 glucose molecule going through aerobic metabolism yields 36 38 ATP molecules for energy whereas the anaerobic process yields only two ATP molecules supplies 18 times more energy iv Does not result in significant production of acids and other compounds that contribute to muscle fatigue v Aerobic metabolism of glucose is primary source of fuel for our muscles during activities lasting from 3 minutes 4 hours i Stored triglycerides can be metabolized to generate ATP because their fatty acid chains provide much of the energy needed to support long term activity ii The longer the fatty acid the more ATP that can be generated from its d Aerobic breakdown of Fats breakdown iii Advantage to using fat as fuel of carbs iv Disadvantage of using fat for fuel 1 Fat is an abundant energy source 2 Fat provides 9kcal of energy which is more than double the amount 1 Breakdown process is relatively slow 2 Fat is used predominantly as a fuel source during activities of lower intensity and longer duration v Fat is important during both moderate physical activity and vigorous vi Dietary fat intake of 20 35 is recommended for athletes with less than a endurance training 10 intake of saturated fat Kaylee Hogg e Proteins f i Proteins and amino acids are not a major energy source during exercise ii They are often used to make glucose and to maintain blood glucose levels during exercise iii The carbon skeletons of amino acids can be converted into pyruvate or acetyl CoA or they feed directly into the TCA cycle iv Amino Acids help build and repair muscle tissues after exercise Kaylee Hogg g h AMDR for carbs is 45 65 of total energy High carb intake during first 24 hours of recovery from exercise is associated with higher amounts of glucose being stored as muscle glycogen Recommended for athletes to intake 6 10g of carb per kg body weight per day 3 What is glycogen loading When is it most effective a Carbohydrate loading glycogen loading is a process that involves altering training and carbohydrate intake so that muscle glycogen storage is maximized It is most effective in athletes who compete in endurance activities like marathons long distance swimming and triathlons Side effects of this process include gastrointestinal distress diarrhea b c 4 What are the common heat illnesses and how are they manifested Know the most fatal one a Evaporated cooling is sweating which is the primary way for the body to dissipate heat b Heat illnesses Kaylee Hogg i Heat syncope a dizziness that occurs when people stand for too long in the heat and their blood pools in their
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