11/23 Flashcards
What is Fitness?
the ability to perform routines physical activity w/o undue fatigue
How Exercise Improves Fitness?
- —Body will adapt to the stresses placed on it
- –Body won’t build mscl unless stress is put on it protein powder alone will not lead to mscl gain
What is aerobic exercise?
—Aerobic exercise: exercise that increases heart rate and requires oxygen in metabolism
How does aerobic exercise help the cardiovascular and respiratory systems?
- –Strengthens the heart muscle
- —Increases stroke volume (how much blood can be pushed out of heart w/ each stroke)
- –Decreases the resting heart rate
What is hypertrophy?
increase in muscle size and strength due to stress or overload during exercise
What is atrophy?
decrease in size and strength of mscl due to lack of use
–when you break a bone
Exercise and Weight
- -need a lot more exercise to lose weight than to keep weight off
- -Greater proportion of muscle v fat (energy use)
- Individuals who are physically fit have a greater proportion of lean body tissue than unfit individuals of the same body weight.
- Body composition, lower fat versus non-fat or lean tissue, is an indicator of health and fitness. -
Long Term exercise and weight
i. Lower set pt by increasing use of lipid for energy
1. Body now defends a lower weight
ii. **Physical activity is critical for weight management – you will not keep weight off unless you exercise
Cardio and Exercise
decrease in blood pressure
reduces the risk of cardiovascular disease as aerobic exercise strengthens the heart muscle.
prevention of recurrence of heart disease
Genetics and Exercise
higher HDL bc use of TG for energy
Diabetes and Exercise
- **Prevents weight gain which turns on type 2 gene
* **Moves glucose into muscle, even w/ insulin resistance
Bones and Exercise
***Weight bearing exercise strengthens bone, decreases risk of osteoporosis
Cancer and Exercise
reduce cancer risk by as much as 40%
Psychological and Exercise
Physical activity improves mood, boosts self-esteem, and increase overall well-being.
reduce stress
Maximum Heart Rate
An activity is in the aerobic zone if it raises heart rate to 60 to 85% of its maximum.
Anaerobic Exercise– short term energy
a. Anaerobic metabolism: absence of oxygen
i. Full capacity at 30 secs after start
ii. Only glucose: end at 2 pyruvates + 2 ATP
iii. Can do when O2 cannot be supplied quickly enough to the tissues to support aerobic metabolism
aerobic metabolism
oxygen used—–exercising while able to carry a conversation
i. Full capacity after 2 to 3 mins
ii. Can completely catabolize/break down glucose, fatty acids and amino acids
iii. Slower process but much more energy released you take advantage of other cycles
1. Glucose = glycolysis
2. Fatty acids = beta oxidation
3. Amino acids = deamination, then to TCA cycle
iv. Electron transport is final pathway: form CO2 and H2O and to produce ATP
What happens when you haven’t eaten and you exercise?
You use lipids!!
low insulin levels
insulin blocks hormone sensitive lipase (HSL) at the adipose -training increases fat use for energy (decreases time to beta oxidation) - training increases size and number of mitochondria in muscle (so more oxygen is present)
When do you use protein for energy?
you use functional protien…
- —-So using protein for energy is not an advantage (lose skeletal mscl)
b. End of endurance exercise if insufficient glucose
How does exercise intensity effect energy use?
a. High intensity = more glucose (more anaerobic)
b. Lower intensity = enough O2 to muscles so can use both glucose and fatty acids—more aerobic
c. Intensity is individual/relative
d. Training decreases time to use of lipid for energy
VO2 max(volume of o2)
a. Maximum volume of O2 consumed per unit time (usually minutes)
b. Varies by individuals
c. Can use to measure intensity
d. Can increase w/ training
When does fatigue occur? Why?
a. Occurs at high intensity
b. Depletion of glycogen (glucose)
c. Anaerobic: glycolysis 2 pyruvates + NADH
d. Decrease in NAD (needed for glycolysis to continue)
e. Pyruvate + NADH lactic acid + NAD
i. **Make lactic acid so glycolysis can continue when there’s no O2
