PA and Nutrition Exam 2

Metabolism

Sum of all chemical reactions necessary to maintain life

Purpose of metabolism

Convert food to energy

What does metabolism contribute to

Regulate body temps, contract muscle, build tissue, and keep our heart beating

Energy

The capacity to perform work

Kilocalorie

A unit of energy (measured in calories)

What does kilocalories tell us

How much energy certain foods provide and how much energy we use during exercise

Adenosine Triphosphate (ATP)

Basic form of energy used by cells

Process of converting food to energy

Eat calories (digest or metabolize) - ATP production - Fuel/energy (for bodily functions)

Metobolic rate

Rate at which your body uses energy (in the form of calories)

What does metabolic rate determine

How quickly or slowly your body converts the calories you consume into ATP or useable energy

Resting metabolic rate

The number of calories your body needs at rest (to maintain basic functions)

Average RMR

1,400 kilocalories for women and 1,800 for men

Total daily energy expenditure (TDEE)

Number of calories an individual uses in a day

Thermic effect of food

Number of calories used for digestion, absorbtion, and processing of food

How to determine TDEE

RMR (60-75% of TDEE) + TEF (10% of TDEE) = Physical activity (remaining calories)

What characteristics impact our RMR?

How active a person is, biological sex, age, body composition

Macronutrients

Fuel substrates that provide calories/energy (ex. carbs, fats, protein)

Carbs to energy process

Carbohydrate - Digestion - Glucose - Enters bloodstream - can either 1. Travel to active tissue or 2. Glycogen (stored glucose) - energy in the form of ATP

What are the bodies preferred fuel source

Carbs

Fat to energy

Dietary fat can be stored in fat cells or used as energy

Is protein used for energy

No, used to build new tissue

3 energy systems

Immediate, Anaerobic, Aerobic

Fuel stores

Substrates - primarily carb + fat

Do cells store ATP

Not very much because it is heavy. Fuel stores are mobilized to increase ATP production

What are 3 energy systems used for

To create ATP

Immediate energy system

Rapid energy; strength - speed - power

Duration of immediate energy system

Less than 15 seconds

Fuel source of immediate energy system

Stored ATP ( glycogen) + creatine phosphate (high energy molecule produced by body and consumed from diet that is stored in muscles)

Anaerobic energy system

Longer bouts while maintaining high intensity

Duration of anaerobic energy system

15 seconds to 2 min

Fuel source of anaerobic energy system

Blood glucose, stored glycogen

Aerobic energy system

Slow to produce energy but last longer

Duration of aerobic energy system

More than 2 min

Fuel source of aerobic energy system

Blood glucose, stored glycogen, fats

Does our body use all 3 systems during exercise?

Yes, but they dominate depending on intensity and duration

Potential ergogenic benefits (creatine)

Enhanced glycogen synthesis, increased muscle mass + strength adaptations, increased single + repeated strength adaptations, increased single + repeated sprint performance, possible enhancement of aerobic capacity and enchanced recovery

Does consuming carb solution drink (gatorade) increase performance

Yes, during soccer drills it increased agility by 2%, dribbiling by 3.2% and kicking accuracy by 3.5% (due to carbs not electrolytes)

2 primary functions of cardiovasuclar system

Delivery of O2 (nutrients) and removal of Co2 (waste)

3 primary componets of cadiovasuclar system

The heart, blood vessels (veins, capillaries, arteries) and blood

How many chambers does the heart have

4

What are the 4 chambers of the heart

Left atrium, right atrium, left ventricle, right ventricle

What chambers of the heart are recieving

Left and right atrium

What chambers of the heart are pumping

Left and right ventricles

Atrium and Ventricles

Blood vessels

Veins, capillaries, arteries

What do veins do

Carry blood towards heart

What do capillaries do

Smallest vessels that serve as connection between arteries and veins

Arteries

Carry blood away from heart

How can we increase O2 delivery to muscle during exercise

Increase our HR

Red blood cells bind to ____ in the lungs and is returned to heart

O2

O2 rich blood is pumped by the ___ through the arteries

Heart

O2 rich blood reaches the ____ and drops ____ off to the muscle

Capillaries, O2

Skeletal muscle uses ____ to produce ATP

O2

Heart rate

Number of times heart beats per min

Stroke volume

Every time heart beats it ejects blood. SV is that amount of blood

Cardiac Output

Amount of blood pumped through CV system per min

Blood pressure

Pressure blood exerts on walls of arteries

Normal Blood pressure

Below 120/80

Normal resting HR

60-100 bpm

Maximal exercise HR

170-200 bpm

Resting SV

50-70 mL

Maximal exercise SV

80 -150 mL

How to measure CO 

SV x HR = CO

Resting CO

4-5 L/min

Maximal exercise CO

20-40 L/min

Systolic BP

Pressure in arteries when heart contracts

Diastolic BP

Pressure in arteries when heart relaxes

What percent of adults have hypertension

47%

What does hypertension increase risk of

Cardiovascular diease, stroke, + dementia

Chronic effects of aerobic exercise in hypertensive people

Reduced systolic and diastolic BP

What happens to Hr, cardiac output, and stroke volume during exercise

All Increase

Maximal oxygen consumtion (VO2max)

Maximal ability to use oxygen during exercise

What does Vo2max indicate

Cardiorespitory fitness

How to measure vo2max

Analyzing inhaled and exhaled air during maximal exercise

What is the most important factor in increasing vo2max

Intensity

Fitt- vp principle in aerobic exercise

Frequency, Intensity, Time, Type, Volume, Progression

Frequency

Number of times per week

Aerobic frequency recommendations

3-5 days per week to acheive volume

Intensity

How hard the exercise is

3 categories for intensity

Low/light, moderate, vigourous

Methods for monitoring intensity

Hr, talk test, RPE

How to measure maximal HR

220-age or during a maximal exercise test

Rating of percieved exertion (RPE)

Subjectively rate level of exertion by asking how hard you feel like your working

What percent of people do a poor job assesing RPE

5-10%

What factors impact RPE

Sleep, hydration, nutrition, and enviromental factors

Talk test

Intensity is accompained by increased breath taking

Time

Amount of time per session

30 - 60 min a day (150 min a week)

Moderate

20-60 min a day (75 a week)

Vigourus

Type

Kind of exercise performed

Volume

Total exercise performed (FxIxT)

What do you do if a person wants extensive benefits

Double the recommendation

Progression

Increased challenge/ workload

How should we progress a client?

10% rule, only change one variable at a time (f,i or t)

Progression for inactive individuals

Increase session duration by 5-10 min every 1-2 weeks over first 4-6 weeks of training

MICT

Moderate intensity continuous training

HIIT

High intensity interval training

SIT

Sprint interval training

What is mict

Traditional form of cardio, consistant effort for long duration

Example of MICT

30-60 min at moderate intensity