-
Benefits of Cardiorespiratory Fitness and Regular Exercise
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.
-
Exercise Requires Energy. What is Energy?
- ATP (adenosine) - muscle fuel for contractions.
- creates movement
-
Where does ATP come from?
energy pathways breaking down CHO (carbohydrate) and fats.
-
Two ways to make ATP
- Anaerobic energy pathways
- aerobic
-
Anaerobic Energy Pathways
- 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).
-
Phosphagen System
- ATP for 10 secs
- Runs out of phosphocreatine (PC)
- Stops producing ATP when there's no more PC
-
Anaerobic (FAST) Glycolysis
- Uses carbohydrates to make ATP: blood glucose, and muscles glycogen
- Final product: lactic acid
- Works first 2 minutes of exercise
- HIa: accumulation slows pathway
-
Anaerobic Activities
- Shot put
- Discus
- Long Jump
- High Jump
- Lifting a weight
- Throwing baseball
- Swinging bat
- Running to 1st base
- Sprinting for less than 2 minutes
-
Aerobic Energy Pathways
- 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
-
Aerobic Energy Production CHO or Fats?
- 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)
-
Aerobic Activities
- Lasts more than 2 minutes
- Continuous
- Uses large muscle groups
- Walking, running, jogging
- Biking
- Swimming
- Aerobic dancing
- Racquetball
- Rollerblading
- In-line skating
-
Body Systems Involved in Aerobic Energy Production
- Respiratory System: oxygenated
- Cardiovascular System: transports oxygenated blood
- Muscular System: extracts oxygen to make ATP. Mitrochondria - powerhouse of the cell - makes ATP
-
ATP Production - Anaerobic
- Oxygen - No
- Production rate - Fast
- Time - 2 mins
- Amount of ATP - Small
- Nutrients - Phosphagens, CHO
- Pathways - Phosphagens, Glycolysis
-
ATP Production - Aerobic
- Oxygen - Yes
- Production rate - Slow
- Time - Forever
- Amount of ATP - Large
- Nutrients - CHO, Fats
- Pathways - Glycolysis, Lipolysis, Beta oxidation, Krebs cycle, ETC
-
Anaerobic
- No need for CV or Respiratory System
- Intensity - High
- Duration - Short
- Events - Strength, Power, Speed
-
Aerobic
- Needs both the CV and Respiratory system
- Intensity - Low/Mod
- Duration - Mod/Long
-
Training Principles for Exercise
- 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
-
Overload Principle
- 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
-
Principle of Progression
- 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
-
Specificity Training
- 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
-
Principles of Recuperation
- 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.
-
Reversibility of Training Effects
- 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
-
General Principle of Exercise Rx
- 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
-
Systems Involved in Cardiorespiratory Fitness (CRF)
- Respiratory: oxygenates blood
- Cardiovascular system: transports oxygenated blood
- Muscular system: extracts, uses O2 to make ATP
- In the mitochondria
-
Cardiorespiratory Fitness
- 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
|
|