Kines 100 Exercise Health and Nutrition Last Lecture Outline 1 5 Components of health 2 Physical Activity Pyramid 3 Principles of Physical Training Specificity Progressive overload reversibility individual difference 4 Suggested Progression systems Lecture 5 Current Outline 1 Reversibility Adapting to reduction 2 Principle of Individuality Not considering Individuality 3 Energetic of Energy Metabolism Catabolism What are energy Nutrients Cell 4 Systems for synthesizing ATP 5 Immediate Energy Systems 6 Non oxidative Anaerobic Glycolytic System 7 Oxidative Aerobic Phosphorylation System Reversibility Adapting to a reduction in training Fitness is a reversible adaption You stop exercising up to 50 of fitness improvements lost within 2 months Highly fit individuals will have reverses within 48 hours Strength fitness can be maintained as infrequently as once a week compared to cardiovascular or cellular fitness levels Principles of Individuality There are large individual differences in ability to perform improve fitness body composition and learn sport skills each person responds differently to training in different ways Not considering individuality Attempting to do the same workout as someone else won t be effective don t compare yourself to others wont get positive reinforcement Compare yourself to yourself but you don t know who you were 8 weeks ago when you hit week 12 in a fitness regiment Energetics of Energy Factors common to exercise muscle contraction increased metabolism rate at which we burn calories Metabolism sum of all chemical processes necessary to maintain the body efficiency at which body uses metabolism metabolic rate Catabolism body converts chemical energy from food into substances can use as fuel chemical energy from food Calories conversion of calories from nutrients fuel the body body uses as fuel Energy comes from anything we eat fats meats grains End product of catabolism triggers muscle contraction ATP adensosine triphosphate When muscle contracts ATP ADP P ENERGY To replenish ADP P ENERGY Ongoing cycle as we use ATP we need to replenish it Location Cell membrane duties and selective permeability cytoplasm gives cell shape where ATP synthesis begins nucleus command center determines protein regulation mitochondria power plant of cell location of aerobic ATP synthesis Systems for Synthesizing ATP Immediate energy system ATP PC Non oxidative Energy System anaerobic glycolysis Oxidative Energy System Aerobic glycolysis Many times we are using a combination of these systems at the same time Immediate Energy Systems Rate of ATP production very rapid immediate 1 step of chemical reaction When used high intensity types of activity Oxygen used NO Anaerobic system Substrates ATP CP Duration in which system predominates in ATP production 0 to 10 sec capacity for ATP production low fatigues rapidly Non oxidative Anaerobic Glycolytic Systems Rate of ATP production rabid many enzymes but still short process to ATP When used speed activities such as 400m run and 200m swim Oxygen used NO Anaerobic system Produces lactic acid Substrate glucose Duration in which system predominates in ATP production 5 sec to 2 mins Capacity for ATP production Low fatigues fairly rapidly Oxidative Aerobic Phosphorylation System Rate of ATP Production slow many enzymes pathways When used Endurance activities Oxygen used Yes Aerobic system Substrates glucose fat protein Duration in which system predominates in ATP production 3 mins Capacity for ATP production High