Kines 100: Exercise Health and NutritionLast Lecture Outline Lecture 5 1. 5 Components of health2. Physical Activity Pyramid3. Principles of Physical Training • Specificity• Progressive overload• reversibility• individual difference4. Suggested Progression systemsCurrent Outline1. Reversibility- Adapting to reduction2. Principle of Individuality• Not considering Individuality3. Energetic of Energy• Metabolism• Catabolism• What are energy Nutrients• Cell4. Systems for synthesizing ATP5. Immediate Energy Systems6. Non-oxidative: Anaerobic Glycolytic System7. Oxidative: Aerobic Phosphorylation SystemReversibility-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 hitweek 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 synthesisSystems 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 rapidlyNon-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-