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CU-Boulder IPHY 2420 - Physical Activity

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IPHY 2420 1nd Edition Lecture 15Outline of Last Lecture - October 3, 2014- 21 SuperfoodsOutline of Current Lecture – October 6, 20141. Physical Activity2. Intensity3. Energy for Muscular Work:4. Aerobic and Resistance Exercise5. Three Main Energy Systems6. Aerobic Capacity7. General Dietary Advice for Athletes:Current Lecture:1. Physical Activity: Movement resulting from skeletal muscle contractionExercise: Activity planned for structured purposePhysical Fitness: Ability to perform moderate-vigorous intensity activates without becoming excessively fatigued – transferable, swimming to train for bike marathon, roller blade to train forhiking etc. – body can keep up with demands of the activates you want to do. Steps Per Day: Goal is 10,00 per day, 5,000 is sedentary lifestyle.- Built environment: we have many ways to avoid walking (escalator, elevator, avoiding thesteps) Overall hurts us because we miss opportunities to loose calories.- Amish Steppers: Don’t believe in modern technology, when they put on a pedometer they walked 26 miles a day (a marathon a day) that’s what our bodies are designed for. We use to be incredibly more active then we are today (the dangers of sitting)2. Intensity: Level of exertion used to perform activity. Influence intensity in 3 categories: 1. Duration: How long? Steady and long burns more fat then sprinting.2. Type of Activity – Sprinting or running? 3. Body Weight: Higher body weight burns more calories.These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.Methods of determining intensity: breathing rate and heart rate (light, moderate, vigorous) Determined by “talk test” – light you can sing, vigorous – broken conversation.3. Aerobic and Resistance ExerciseAerobic: Sustained rhythmic contraction of large muscle groups and raises heart rate giving the heart an effective workout. Cross-country skiing, rollerblading, Heart is a muscle; people in shape have stronger hearts.Resistance: Activities that increase muscle mass and strength, also increases bone mass.Cardiorespiratory: Aerobic activates using large muscle groups maintained contiguously at moderate intensity. Cardiorespiratory endurance – are your heart and lungs strong enough to meet the demand- are you in shape?Strength: Muscle requires 4x as much energy to take care of then fat. Performs resistance activates at a controlled speed through full range of motion at an intensity sufficient to enhance muscle strength.Flexibility: Develop and maintaining a full range of motion – perform stretching activities using major muscle groups. 4. Energy for Muscular Work:Energy Metabolism: Feeding the cells through chemical reactions- Catabolism: breaking down substances- glucose, fatty acids, amino acids or alcohol. Anaerobically: Absence of oxygen – messy, sloppy, emergency movement only, secondary source of movement. (Catabolism occurs) Aerobically: What your body wants to use – with air – main system of movement. Aerobic Catabolism: Using oxygen and aerobic respiration pathways. ATP CO2 and Water, Pyruvate is used as the “powerhouse” – Mitochondria is oxidized.Duration of Workout: High Fat Diet (57 minutes), Normal Mixed Diet (114 minutes), High Carbohydrate Diet (167 minutes) – Carbs are body’s preferred energy source.5. Three Main Energy Systems: 1. Phosphocreatine PCr – anaerobic (Refuels ATP – very brief less then 1min) 2. Lactic Acid – anaerobic (brief exertions – by product of sloppy energy use)3. Oxygen – aerobic (18x more ATP burned then Pcr or Lactic Acid) Lactic Acid: Byproduct of anaerobic condition - causes lot of pain to muscles, because of lack of energy ATP can only last about 40 Seconds. Certain muscled can use lactate for energy, most lactate enters blood stream and the liver converts it into glucose – this doesn’t happen fast enough to maintain endurance.6. Aerobic Capacity: Maximal oxygen during vigorous physical exertion (VO2 Max) VO2 Max can be measured technically. Maximum rate that body can extract and use oxygen during exercise, best measure of cardiovascular and aerobic fitness. How much should you exercise? 150 minutes for moderate, 75 minutes at vigorous. It doesn’t matter if you do one 150 min hike one time or 3 workouts of 50 minutes – it has the same health benefits. Calculation Age-Related Maximum Heart Rate: Age minus 220 – moderate intensity is 50-70%7. General Dietary Advice for Athletes: a. Genetic endowmentb. Physical Trainingc. DietSports Nutrition: Applying nutrition in order to enhance athletic performanceEx. Michael Phelps: Double jointed dolphin feet, hard workouts, and eats 10,000 calories a day! Genetically different, legendary workouts – one pound of fat per work


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