Exercise Phys Intro Flashcards
Aging Population
29% can’t walk 1300’ - ~1200 to complete community errand
Sam’s Club - ~2200’
Function Requirements for Community Living
Perform/tolerate postural transitions
Ambulate > 150’ (realistically 1000’-2000’) and at 1.3 m/s
Carry 6.7 lbs
Accommodation
Predictors of Successful Aging
ADL’s Comorbidities (hearing, arthritis, disability) Smoking Cognitive function SBP Depression Motivation
Exercise in Aging Population Focuses
Function Overcoming fear Frequency over intensity Frequent monitoring Simple, low level fitness
Metabolism
Sum of all chemical reactions that occur in a living organism
Bioenergetics
Transfer and utilization of energy in biological systems
1st Thermodynamic Law
Energy can be neither created nor destroyed
2nd Thermodynamic Law
All processes moved from ordered to disordered state
1st Thermodynamic Application
Energy in (food) = energy out (work) + energy out (heat) + energy stored (fat)
2nd Thermodynamic Application
Randomness increases but process in inefficient
70% of energy released by body is heat
Entropy
Measure of disorder
Solid
G
Chemical reactions spontaneous proceed in favorable direction
G>0
Thermodynamically unfavorable
Free Energy
Unfavorable reactions can be driven by coupling with favorable reactions
Important for driving of ATP Metabolism
Delta G
Determines whether chemical reaction is going to happen
Energy at Rest
Carbohydrates + Fat
Energy for Mild/Severe effort
Carbohydrates
Carbohydrates
Readily available and easily metabolized
Converted to glucose -> taken up by muscles/liver -> converted to glycogen
Glycogen stored in liver, converted as need
Glucose transported to muscles to form ATP
Carbohydrate Advantage
High energy yield (5.1 kcal/LO2)
Rapid metabolic pathway (accessed quickly)
Stores greatly increased by training and diet
Sole source of energy during heavy exercise
Carbohydrate Disadvantage
Stored in small amounts
Production of lactate
Once stores depleted, moderate exercise can’t continue
Fat
Provides substantial energy during prolonged, low activity
Larger reserves than carbo
Stored as glycerol and FFA
FFA only used to form ATP
Most FFA, important for metabolism, have 12-18 Carbons
Fat Advantages
Greatest energy value (9.3 kcal/g)
Stable energy sources
Fat Disadvantages
Only metabolized aerobically
Oxidation yields less energy than CHO (4.62 kcal/LO2)
Majority of fat stored outside muscle tissue
Can’t serve as only energy source
Protein
Energy sources id converted to glucose via gluconeogenesis
Can generate FFA in times of starvation
AA only used for energy
20% of human body is protein
