Wellness Exam 2

Increased longevity: lower risk of hd, lower risk of adult onset diabetes, lowered bp (lower risk of hypertension), greater bone density, and assistance in weight control.

• ATP (adenosine) - muscle fuel for contractions.
• creates movement

energy pathways breaking down CHO (carbohydrate) and fats.

• Anaerobic energy pathways
• aerobic

• energy production without oxygen
• makes ATP very quickly
• does not make ATP for very long
• Pathways: Phosphagen system and Anaerobic (fast) glycolsis (breaking down sugar).

• ATP for 10 secs
• Runs out of phosphocreatine (PC)
• Stops producing ATP when there's no more PC

• Uses carbohydrates to make ATP: blood glucose, and muscles glycogen
• Final product: lactic acid
• Works first 2 minutes of exercise
• HIa: accumulation slows pathway

• Shot put
• Discus
• Long Jump
• High Jump
• Lifting a weight
• Throwing baseball
• Swinging bat
• Running to 1st base
• Sprinting for less than 2 minutes

• Energy production using oxygen
• Predominant after 2 minutes
• CHO pathways: aerobic glycolysis→krebs cycle→electron transport chain (ETC)
• Fat Pathways: lipolysis→betaoxidation→krebs cycle→ETC

• Increased Exercise Intensity: CHO > Fats
• Increased Exercise Duration: Fats > CHO
• Exercise to Lose Weight: vigorous intensity (60-65%), longer duration, not higher intensity (45 to 60 mins)

• Lasts more than 2 minutes
• Continuous
• Uses large muscle groups
• Walking, running, jogging
• Biking
• Swimming
• Aerobic dancing
• Racquetball
• Rollerblading
• In-line skating

• Respiratory System: oxygenated
• Cardiovascular System: transports oxygenated blood
• Muscular System: extracts oxygen to make ATP. Mitrochondria - powerhouse of the cell - makes ATP

• Oxygen - No
• Production rate - Fast
• Time - 2 mins
• Amount of ATP - Small
• Nutrients - Phosphagens, CHO
• Pathways - Phosphagens, Glycolysis

• Oxygen - Yes
• Production rate - Slow
• Time - Forever
• Amount of ATP - Large
• Nutrients - CHO, Fats
• Pathways - Glycolysis, Lipolysis, Beta oxidation, Krebs cycle, ETC

• No need for CV or Respiratory System
• Intensity - High
• Duration - Short
• Events - Strength, Power, Speed

• Needs both the CV and Respiratory system
• Intensity - Low/Mod
• Duration - Mod/Long

• General training principles
• Applicable for all types of training: aerobic/endurance training, anaerobic training, resistance training
• Used to improve health related fitness: CRF, muscular strength, muscular endurance, flexibility

• the body or specific muscles must be stressed to do slightly more than they are accustomed to doing.
• How: increase exercise frequency, duration, and intensity
• Results: improved fitness, depending on ow body was overloaded
• Increase CRF: overload systems of CRF (cardiovascular, respiratory, muscular)
• Increase strength: lift heavier weights
• Increase endurance: lift weights, more repetitions
• Increase flexibility: stretch muscles longer or further

• the overload should be increased gradually on a regular basis
• progress too slow: little improvement
• progress too fast: risk of injury
• 10% rule: don't increase training intensity more than 10% per week

• training effects are specific to muscles involved and type of activity
• Strength training: improves strength, not endurance
• Cycling, running: improves leg endurance, not leg strength and improves CRF, not flexibility
• Stretching: improves strength not CRF
• Training effects are specific
• Decrease fat in abs: CARDIO

• the body requires recovery periods (rest) between exercise sessions to adapt and improve
• Heavy exercise: 1-2 days between bouts
• Light exercise: 1/2 day between bouts
• Ignore adequate rest periods: overtraining, overuse of injury, and decrease performance.

• USE IT OR LOSE IT
• extended recovery periods = loss of fitness
• the body cant store fitness: increases with overload and decreases with extended rest
• Strength training: in 8 weeks ~ 10% of gains lost
• Aerobic endurance training: in 8 weeks ~ 30-40% of gains lost
• to regain losses it takes twice as long compared to exercise break

• the correct dosage of exercise needed to effectively promote physical fitness
• Includes 4 components: fitness goals, FITT principle, warmup before exercise, cool down after exercise

• Respiratory: oxygenates blood
• Cardiovascular system: transports oxygenated blood
• Muscular system: extracts, uses O₂ to make ATP
• In the mitochondria

• the more oxygen the body can bring in, the greater the CRF level
• max rate of oxygen used: max oxygen used, VO₂ max, units: ml/kg/min