NUTR SCI 132 Lecture 21 Outline of Last Lecture I. Finish Obesity Lecturea. Bariatric SurgeryII. Continue Eating DisordersIII. ExerciseOutline of Current Lecture I. Exercisea. Typesb. Training Principlec. Progressiond. AdherenceII. Energy MetabolismCurrent LectureI. Exercisea. Typesi. Aerobic Exercise1. Cardiovascular benefit by putting stress on cardiovascular systema. Rhythmic repetitious use of large musclesb. Demands lots of Oxygeni. Increased breathing and heart rateii. Correlated with rate of energy expenditure2. High Energy expenditureii. Strength/Resistance1. Increases muscle strength (and normally muscle mass)a. Isolate musclesb. Increases BMRb. Training principlei. Apply a stress1. Rest-recoverya. Adaptationii. FIT1. Frequencya. Most days (3-4-5 days)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.i. Improvement: >3 daysii. Just maintaining (vs. building) fitness requires a lot less!2. Intensitya. Energy Systemi. 60-80% of max HRii. Max HR = 220-age1. For 20 year old: 120-1603. Timea. 20-30 minb. “Hour a day”c. Progressioni. 10% ruleii. Injury1. Excess stressa. Techniqueb. Equipmentc. Too much exercised. Adherence i. Recreational1. Funii. Useful1. CommutingII. Energy Metabolisma. How we produce energy from the macronutrientsb. Energy Transferi. ADP>>(add P)>>ATP(stores energy)c. Immediate energy systemi. Creatine phosphate1. Emergency Response2. 10 seca. Ex) Flat-out sprints, football, high intensity weight trainingd. Carbohydratei. Glucose1. 6-carbon molecule >>> 2 3-carbon molecules (pyruvate)a. Process called anaerobic glycolysisi. No Oxygen2. Pyruvate >>> CO2 + H20a. Aerobici. Requires Oxygen3. Pyruvate >>> lactatea. Lactic Acidb. Muscle burnsi. Occurs once not enough Oxygen supplied4. Lactate (eventually) sent to liver and turned back into glucose to be broken down againii. Muscle glycogen1. Body tries to preserve!a. Best fuel2. Blood glucosea. Consumption Increases by 30x after 10-15 minutes of warming up3. Liver glycogen4. CHO from gute. Fati. B-oxidation1. O2 Required2. Lower Intensity Exercise3. No lactate producea. CO2 + H2Oii. Subcutaneous, visceral, intramuscular1. Fat can come from any area in bodya. ‘Spot treatment’ theory inaccurate!2. Released into bloodiii. Important in longer duration exercise1. Total body stores 2,000 kcal carbohydrate2. A lean person’s total body sores 40,000 kcal in
View Full Document