Physci Notes

8/13/2019 Physci Notes

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Physci Notes

Week 4 Lecture 3

What are Lipids?

• Three types of lipids found in foods and in body cells and tissueso Triglycerides – main type storedo Phospholipidso Sterols

• Fats refer to dietary, lipids refer to molecules

• Insoluble in water

Triglycerides

• 3 fatty acids and a glycerol

• Fatty acids are classified byo Carbon chain lengtho Saturation leel – full number of hydrogen or lesso Shape

Triglycerides: Chain Length

• Short, medium, or long!chain fatty acids

• Carbons can be numberedo Carbo"yl end #C$$%&' (!carbon #alpha first&

• )etermines method of lipid digestion, absorption, metabolism, and use

Triglycerides: Saturation

• Solido Saturated fatty acids hae hydrogen atoms surrounding eery carbon

in the chain #all single bonds&o *ostly stored easily

• +iuid #has -in-s&o *onounsaturated fatty acids lac- one hydrogen atom #one double

bond&o Polyunsaturated fatty acids hae more than one double bondo .sed in body normally compared to saturated

Triglycerides: Shape

• )etermined by saturation of carbon chains

• Saturated fatty acids pac-ed tightly and solid at room temperatureo /nimal fats, butter, lard high in saturated fatty acids

• .nsaturated fatty acids do not stac- well and are liuid at room temperature

• %ydrogen atoms at the unsaturated part can be arranged in differentpositions

o Cis' same side of carbon chain, naturalo Trans' opposite sides of chain, synthetic

Unsaturated but acts like saturatedTriglycerides ‘



0

• %ydrogenation' hydrogen atoms are added to unsaturated fatty acidso *a-es oils more solid and more saturatedo Create trans fatty acidso educe o"idation which reduces rancidityo Increase ris- of C)

•

2ssential fatty acids' cannot be made by body and must be obtained fromfoodo +inoleic /cid #omega! fatty acid&

Found in egetables and nut oilso /lpha!linolenic acid #omega!3 fatty acid&

Found in egetables, soy, fla" seeds, walnuts

Found in fish and fish oils' 2P/, )%%

educe ris- of heart disease

Stimulates prostaglandins and thrombo"anes to reduceinflammatory response

educe blood clotting and plasma triglycerides

Week 5 Lecture 1

Phospholipids

• Phospholipids contain – glycerol bac-bone and T4$ fatty acids

• Soluble in water

• Transport fat in bloodstream

• *anufactured in body so not reuired to consume

Sterols

• Sterols contain multiple rings of carbon atoms

• Plant sterols appear to bloc- the absorption of dietary cholesterol

• Cholesterol is made in our body and there not needed in dieto Se" hormone, itamin ), bile

Digestion of Fats #see powerpoint&

• *outh

• Stomach

• 5allbladder

• Small Intestine

Asorption of Fat #see powerpoint&• Chylomicrons

o Small intestine !6 lymphatic system !6 bloodstream

!oles of Fat

• 7 -cal per gram

• *a8or fuel at rest

• 2ndurance e"ercise

• Stored energy

• 2ssential fatty acids



3

• Fat!soluble itamins

• egulates cell function

• *aintains membrane

• Protects the body

• Proides flaors and te"tures of foods

• %elps us feel satiated

"o# $uch Fat?

• /*) for fat is 09!3:; calories

• Saturated fat' less than <; of energy

• Trans fat' reduce to absolute minimum

• *inimi=e saturated and trans fatty acid inta-e to lower ris- of heart disease

Food Sources of Fat

• >isible fats

• Inisible fats

• Switching to more healthful fats without increasing total fat inta-e• Fat replacers

o .sed to lower fat content of foodso Found in chips, ca-es , coo-ieso *ay cause 5I side effects in large amountso 2"ample' olestra #$lean&o Partially hydrogenate – becomes trans fat in body?

Cardio%ascular Disease

• is- factors for C)

Week 5 Lecture 2

What are Proteins?

• Proteins' large, comple" molecules found in cells of all liing thingso Cannot be produced in sufficient uantities to meet physiological

needso *ust be obtained from food

• @on essential amino acidso Can be synthesi=ed in sufficient uantities



A

A$ino Acid Structure

• /mino group %0@

• /cid group C$$%

• Side Chain #aries&

A$ino Acids• Transamination

• Conditionally essential amino acid

"o# are Proteins &ade?

• Proteins are long chains of amino acids

• Peptide bonds 8oin amino acids together

• 5ene e"pression is the process by which cells use genes to ma-e proteinso 5ene' segment of )@/ that seres as template for

synthesis#e"pression& of particular protein• Protein turnoer

•

Protein organi=ation determines function

Protein in Diet

• For protein synthesis, all essential amino acid must be aailable to the cell

• +imiting amino acido 2ssential amino acid that is missing or in smallest supplyo Slow down or halts protein synthesis

• Inadeuate energy consumptiono +imit protein synthesis

Protein Digestion

• Chec- powerpoint

Protein 'uality

• *ethods for estimating protein ualityo Chemical scoreo Protein digestibility corrected amino acid score #P)C//S&

• /nimal protein and many soy products are high digestible #79; absorption&

Functions of Proteins

• Chec- powerpoint

Nitrogen (alance

a& Positie nitrogen balance ' needed for periods of growth, pregnancy,recoery, from illness, protein deficiency

b& @egatie nitrogen balance ' staration, brea-down lean body mass, lowenergy diets

c& @itrogen balance' %ealthy adults who are not pregnant

!DA for Protein

• 9B per -g body weight per day



:

• $nce reach certain amount, will no longer help

Too &uch Protein Can e "ar$ful

• %igh cholesterol and %)

• Contribution to bone loss

•

Didney )isease

Protein Sources

• *eats, mil- based products, soy, legumes, whole grains, nuts

Week 5 Lecture 3 Vitamin & Minerals

What are &icronutrients

• >itamins and minerals that are needed in much smaller amounts

• They assist body functions such as energy, metabolism, and formation andmaintenances of healthy cells and tissues

)ita$ins• Carbon!containing compounds that regulate a wide range of bodily processes

• Fat Soluble /)2D o eadily stored in body adipose tissueo Can be to"ic when ta-en in e"cesso *egadosiing' 6 19" recommended inta-e

• 4ater solubleo E – comple" itamins

Thiamin

iboflaino C #ascorbic acid&

&ineral

• *icronutrient – no energy

• @aturally occurring inorganic

• *a8oro Sodiumo Potassiumo Phosphoruso Chlorideo Calciumo *agnesium

o Sulfur• Trace

o Irono Coppero inco Seleniumo Fluorideo Iodine



o Chromium

Oxidative Stress

What is *+idati%e Stress

• $"idation occurs in an o"ygen rich enironment with light or heato /pple browningo Car rusto Fats becoming rancid

Free !adicals

• Free radicalo $"ygen loses some electrons, electrons stoleno .nstable o"ygen molecules can be formed from sunlight, smo-ing,

pollution, body processes

+eads to damage cell membrane lipids )amage protein en=ymes

/lter cellular )@/

$"idi=e blood cholesterol• $"idatie stress

o %appens to eeryone, but e"ercise and healthy people fight it better

Antio+idants

• 5ies e! bac- to o"ygen

• /ny substance that protects cellular molecules from free radical attac-

• 0 ma8or types of antio"idants

o >itaminso 2n=ymes

S$o,ing and Toacco Products

• Carcinogen! cancer causing

• Cigarettes and other tobacco products increase ris- of heart attac-, stro-es,and cancer

• @icotine cause ascular damage by inducing endothelial dysfunction

S$o,ing and Cancer

• 39; of all cancer death

•

Cigarettes contain tar and smo-e products• Combination of alcohol and smo-ing

Alcohol

• / depressant

• Proides < -calGg

• *oderate consumption decrease of C%)o ed 4ine #reseratrol&



<

Cancer

• /bnormal cell diision result in tumor formation

• 5rowth genes regulate cell diision

• Tumors form due to uncontrolled cell diisiono

Eenigno *alignant

*etastasis when spread to other tissues of body

"o# does Cancer For$?

• *utations occur in growth genes

• H$ncogene –mutated, cancer causing geneo )eried from normal Hproto!oncogene

• Some cancers are caused by Inactiation of Htumor suppression genes

• Carcinogenesis J multistep process so single gene mutation are usuallyunable to induce full malignancy

Cancer For$ation Steps1B Carcinogen K normal cells Initiation0B apidly diiding cells Formation3B *etastasis –spread to other locations Progression

Carcinogens

• Chemicals that increase freuency of mutations and can produce freeradicals that damage )@/

• Cigarette smo-ing

• )ietary factors

• .> radiation

• Pollutants• PesticidesGIndustrialG%ousehold products

• >iruses

Diet DNA *+idation Products%igh Fat 7B3 units of damage+ow Fat 3B9 units of damage

Co-Carcinogens Sti$ulate Tu$or .ro#th /Pro$otion Phase0

• %ormones

• 5rowth factors

•

)ietary fat

)ietary fatGsugar increases free radical formation and promote tumor growth



Cancer Deaths*en

1B +ung0B 0B Prostate3B ColonGectal

4omen1B +ung0B Ereast3B ColonGrectal

(reast Cancer

%ormonal %ypothesis' @o 2strogen, @o breast cancer

• *ost breast cancers are estrogen!dependento Tamo"ifen #bloc-s receptors&

•

$ary remoal• *ost breast cancers occur in post!menopausal period

!is, Factors #ith (reast Cancer

• /ge

• $besity

• +ow!fiber diet

• +ac- of e"ercise

• 2arly onset of menses

• %aing 1st child after age 39

• /lcohol

•

2"posure to pesticides• Family history

"o# to Decrease !is,

• Soy isoflaones

• )ietary fiber

"o# to Decrease !is,

• Self e"am

• Physician e"ams

• *ammograms 3:!A9 age

"or$one !eplace$ent Therapy

• .sed for C>) and osteoporosis

• is- Erea- Cancer may increase females ta-ing %T

Prostate Cancer



7

• 5land below bladder that secrets acidic solution that contribute to sperm and

iability

• PS/

L $@ T%2 FI@/+

)etection of Prostate Cancer is done by blood test -nown to chec- the leel

of PSA

Cardio%ascular Syste$

• %eart' an aerobic muscle

• Elood supply J coronary arteries – nourishes heart

• Elood in chambers only P/SSI@5 by

• /nterior interentricular artery #+/)!left anterior descending&

• ight coronary artery

• +eft coronary artery

%2/T /TT/CD

(lood has $any Co$ponents

• 4ater

• Elood Cells

• %ormones

• 2n=ymes

• 5lucose

• /mino /cids

• Fats

C)S Functions

• )elier o"ygen and nutrients to body cells

• emoe end products of metabolism

"eart *perates in 1 Phases

• Systole' %eart is e8ecting blood' heart contracts 109

• )iastole' %eart rela"es ad fills with blood' rela" 9

• @ormal blood pressure• Intima #2ndothelial cell& – inner layer of blood essel made of cells called

endothelial cells in direct contact with blood

• *edia #smooth muscle& – made of smooth muscle

• /dentitia #Connectie tissue& – elastic

"eart Attac,



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• Caused by ischemia 'lac- of o"ygen to heart tissue

o *ost common in heart

o Second most common in brain

Atherosclerosis

• Slow clogging of blood essel, progressie disease

• Cholesterol gets into artery wall from the blood

• %igh blood cholesterol is a ris- factor for atherosclerosis

• Tends to occur at bifurcation – splitting

23 Fatty Stea,s

• Cholesterol and lipid accumulate under the endothelium where cholesterol is

o"idi=ed inducing inflammation

• 4hite blood cells transform into foam cells

• @o flow impedance at this point yet

13 4nter$ediate Lesion

• Fibrous cap forms

• 2"cessie accumulation of lipid and smooth muscle cells form a fibrous lesion

• 2strogen is protectie

53 Ad%ance Lesion

• Calcification causes hardening of lesion

63 Clinical 7%ent

• upture of ulnerable plaues• esulting blood clot stops blood flow

• 0G3 of acute myocardial infarction occur in coronary arteries that are M:9;

bloc-ed

Coronary Angiography

• For blood essels

• To detect bloc-age in coronary arteries

C) Surgery

1B C/E5 #bypass graph&!can ta-e radial artery from arm and put in detour in heart

!Saphenous ein from leg can be used too

!internal mammary artery from chest

0B /ngioplastylG Stenting!widen essel

Cholesterol Accu$ulation in Artery Wall



11

• 0 important factors

o The amount of blood cholesterol

o Susceptibility of cholesterol to o"idation

Cholesterol &etaolis$

• Traels in blood in lipoproteins

• Produced by most cells

• )ietary source' animals

Functions of Cholesterol

• Part of cell membrane structure

• Precursor to steroid hormones

• Constitute bile acids

Dietary Cholesterol !eco$$endations

•

+ess than 3999 mgGday• /merican )iet is 399!A99 mgGday

Diet Alters Cholesterols

• Saturated fat consumption

o Stimulates N

• Trans fatty acids

o Increase +)+ – lethal

o )ecrease %)+ – healthy

o Found in processed food commonly

Fier /#ater-solule0

• Forces body to e"crete more bile

• Cholesterol conerted to bile

Si8e and Co$position of Lipoproteins

• Chylomicrons, >+)+, +)+ are all bad

• %)+ good

&a9or !is, Factors

• Physical inactiity, )iet, Smo-ing, Inflammation, %ypertension, Insulinresistance, $besity, Chronic stress, )yslipidemia

• /therosclerosis is reersible



10

Hypertension

(lood Pressure

• *easurement of force applied to artery walls• Friction of blood on walls

"ypertension

• EP61A9G79

• Present in 6 :9; oer :

• 6 :9 million

o 1G3 do not een -now it

o 0:; not treated

• )ue to lifestyle, @$T /52I@5

"o# to $easure (P

• Cuff pressure e"ceeds systolic pressure #no sound&

• Erachial artery closed so no blood flow

• Cuff pressure 8ust below diastolic pressure #no sound&

• Elood flow restored

Dia$eter of (lood )essels

• Increase in tunica intima causes hypertensionO damage to endothelium cells

•

$nce lose tunica media cells, we lose fle"ibility J more friction

Pri$ary Factors

• @itric o"ide causes rela"ation, released by endothelial cells

• $"idatie stress

• Sympathetic nerous system

7ndothelial Dysfunction

• 2ndothelial cells become damaged

• @o aailability reduced, platelet aggregation and lipid o"idation are facilitated

Dash Study

• )iet consisting of 0:; fat, high in eggies, fruits, fiber, low fat dairy products

• )ecreases both systolic and diastolic EP

7+ercise and (lood Pressure

• Causes asodilation



13

• /erobic and resistance training decreases EP

• /erobic appears to be more effectie

Diabetes

.lucose Transport

• 0 ways s-eletal muscle ta-es up glucose

o Insulin

o 2"ercise

.lucose Tolerance Test

• )iabetes demonstrate

o Insulin resistance

o 5lucose intolerance

*ral .lucose Tolerance Test

• Fast for %ours

• *easure sugar leel eery 39 min after drin-ing a solution

Pre%alence of Diaetes /1;0

• 0A million

• 9 mil hae prediabetes

• Symptoms! e"cessie urination, urine with acetone odor, e"cessie thirst

Type 4: 4nsulin Dependent

• M :;

• *anifest normally teen yrs

• /uto!immune disease' destruction of the pancreatic E!cells!lac- of insulin

secretion

• Cannot be reersed

• Insulin in8ections reuired

Type 44: Non-insulin Dependent

•67:;

• H/dult onset

• Insulins target issues are resistant to hormone

• Insulin resistance' state in which a gien amount of insulin does not produce

e"pected response

• Preents clearance of blood glucose and fails to suppress lier glucose output

• Too much glucose in systemB /dipose tissue, muscle lier do not absorb well



1A

• Preents clearance of blood glucose

1B Stage I – insulin resistance

0B Stage II – 5lucose and insulin increases

3B Stage III – Pancreases shuts down, insulin decreases and glucose increases

een more

Study 4nter%ention

• *etaformin!to control blood sugar with type II diabetes

Physical 4nacti%ity 4ncrease the 4ncidence of Type 1 Diaetes

• 2"ercise allow entry of glucose in cells independent of insulin throughout day,

not 8ust during e"ercise

Clinical 4$pact of Diaetes

• *acroascular – /theroschlerosis• *icroascular – leading cause of new cases of end stage renal disease,

blindness in wor-ing age adults, nontraumatic lower e"tremity amputations

Diaetes 4ncrease !is, of &yocardial 4nfarction

• $er eating in calories and obesity correlated with diabetes

Carbs and Fat Metabolism

Concepts aout 7nergy

• 4hat is energyQo Fuel

• 4here does energy come fromQ

o Food and o"ygen

• @ame of energy molecule

o /denosine triphosphate #/TP& – energy currency in cells

• 4here is /TP madeQ

o Cells – prefer to use glucose to ma-e /TP because easier

ATP

• 5lucose K $0 C$0 K %0$ K /TP K %eat

e

What is 7nergy

/TP /)P K P K energy biological wor-



1:

Creatine -inase

CP C K P K 2nergy

7nergy Syste$

• Immediate energy –/TP!CP system

o Primary source during high intensity, short duration e"ercise, last for

seconds

o Stored /TP and CP

Short-Ter$ 7nergy

• Short term energy!glycolytic system

o 2"ercise M1min

o 79 sec J contribution from anaerobic and aerobic

Long Ter$ 7nergy

• /erobic system

• +actic acid does not accumulate

Function of Cars

• Fuel for energy

• Protein Sparing

o @itrogen balance

• Fuel for brainea-s down T

Sugar in muscle is for muscle only

Sugar in lier is for rest of body

• .luconeogenesis < creation of glucose, normal for body, but if dont eat

enough, brea-s down protein

• .lycogenlysis < brea-down of glycogen

• .lycogenesis < storing of glucose as glycogen

Car &etaolis$ in Cells

• /naerobic

o 4ithout o"ygen

•

/erobico 4ith o"ygen

• *itochondria

• 4ith $0 you ma-e 0 /TP

• 4ith $0 you ma-e 39 /TP

Lipid &etaolis$



1

• Triglycerides

o 5lycerol and free fatty acid

• Stored in adipose tissue and in muscles

Lipid Fuel Source

• T5 stored directly within muscle cells

• Circulating FF/ mobili=ed from T5 in adipose tissue

Lipogenesis: For$ation and Storage of Fat

• +ipoprotein lipase #+P+& – brea-s down fat in blood for fat storage

o Found in blood essels

o 4ant this to occur near muscle, @$T near adipose tissue

o 2"ercise promote storage of lipid in muscles instead of adipose tissue

• %ormone!sensitie lipase #%S+&

o Increase brea-downGrelease of fat in circulation

o

Stimulated by 2P, @P #release during e"ercise&o @eer hae =ero insulin in body

2P' insulin ratio ! if high J release, increase %S+ actiity

OlowJ storage

Spot !eduction?!no e"ercise can burn fat in one place e"& sit ups for abs!fat is not preferentially mobili=ed from the fat cells ne"t to actie muscles!caffeine increases fat use metabolism but can increase heart rate, etcB!caffeine pills does not wor- because increases blood pressure!best source of caffeine J blac- coffee because it has antio"idants

Principles of e+ercise physiology

*odifiability5enotype K enironmental factors J phenotype

genetic ma-eup training perfB

Fi"ed s modifiable ariables

*%erload - i3e of #eights - stressor on ody!stress applied to body!fre!how often do you wor- out a dayQ!intensity ! how hardO ; *O ; %O ;>$R0ma"!duration ! how long O min or hrGday

Adaptation!physiological changes with training!C>S



1<

!muscle s-eletal system!body wmp!use of energy

Factors --= Adaptations

!oerload!progB duration!initial fitness leel!genetics!gender!age

.eneral Adaptation Syndro$e!The in time frame of the alarm phase will depend on the nature of theactiityO if light to moderate stress, it may be in terms of hours, higher stresscould be days or een a wee-

!alarm phase -eeps decreasing, the ne"t time decrease less!always as- for more to gradually incrementQQ

Specificity!the adaptation that occurs is limited by type of oerload imposed!setting a goal

Periodi8ation of Training!Pac-aging of wor-outs within wee-lyGmonthly segments

!season training!wor-ing different muscle groups

!minimi=e in8ury!increase adaptationshotgun approachcannot ma"imally enhance many training systems simultaneously

7ndurance Training-aeroic training!8oints and muscles ta-en through thousands of repetition!small force production

!19; ma" strengthStrength Training!strength training =one

1!09 reps

!ate of Progression!if sedentary, any oerload elicits adaptation!resistance training first time

!contracting almost lots of muscles at once!neuromuscular adaptation and leaning

!to attain fitness, the intensity leel has to be modified :;



1

4ndi%idual Principle!genotype important

!responder sB non responder!e"ercise presumption optimal for 1 person may not be for another

&oti%ation!positie reinforcement!psychological factors play a role

Muscle Physiology

-skeletal muscles are ones we work out

&uscle is an *rgan

• Eundles of *uscle firers

• Single *uscle Fiber #cell&o *yofibrils – proteins are pac-ed as myofibrils

o +ines

o Sarcomeres – functional unit of muscle

• 0 Proteins

o *yosin

o /ctin

• Protein in muscle is lean body mass

7+citation < Contraction Coupling

• Calcium and /TP

Type 4: Slo# T#itch /contraction0

• Slow o"idatie – slow contraction, lots of o"ygen

o Produce low force

o 2fficient aerobic metabolism

o %ighly asculari=ed

o %igh myoglobin

o $"idi=e fat

o Fatigue resistance

Type 44: Fast T#itch

• Produce high force

• /ctie primary during short!term high intensity actiity

• ely primarily on anaerobic metabolism

• Further Classified into subdiisions



17

o Type IIa – Fast o"idatie glycolytic HF$5, in between Type II and Type

II"

o Type II" – Fast glycolytic ! HF5

Changes of II" to IIa in e"ercise regiment

Neural Control of &o%e$ent: &otor >nit

• 1 motor neuron and all the fibers it innerates

• Fire in an all or none manner

• ecruitment – Hsi=e principle – recruit more units to carry heay ob8ects

• *otor unit' @euron and muscle

Types of &uscle Action

• Isometric /ction – muscle actie

o Force e"erted – force resisting

o @o change is not moing

o Pushing palm on surface

• IsotonicG)ynamic action

o 2ccentric – increasing in 8oin angle #lengthening& – going with weight

o Concentric – decreasing in 8oint angle #shortening& –going against

graity

o 2ccentric J more soreness

Aerobic Training

Factors Influencing Training esponse

Training 2ffect Intensity, )uration, Initial Fitness +eel, Total Program

+ength, Freuency

Physical Acti%ity

• /CS*, I$*, )%%S

• +ow Physical /ctiityGIntensity ' <:; of population

• $ne needs at least 39 min per day

• 9!79 min if you want to lose weight

&a+i$al *+ygen Consu$ption• Point at which there is no further increase of $0 upta-e with increase in wor-

load

*1 Consu$ption %s3 7+ercise Wor,load

• Sedentary conditioned



09

• @o matter what there is a >$0 ma" but how long and how much intensity

until that ma" is what is important

• est E*' 0:9 mlGmin

ACS&

• ecommendations for minimal C> fitness and weight lossGmaintenance

• Perform actiities that incorporate usage of ma8or muscle groups

• /pply stress modifying 3 oerload parameters

o Fre' 3!: daysGw-

o )uration' 09!9 minGday

o Intensity' Training Sensitie =one #::!79; if %ma"&

"eart !ate

• %eart rate is EP*

o /bout <9 EP*

•

% at rest is determined by many factorso Fitness, genetics, lifestyle, age

• % in athletes s sedentary

&a+ "! is deter$ined (

• /ge predicted

o %ma"J09:B – #9B: " age&

• Functional %ma"

o )etermined by ma" e"ercise test

o Performed on all indiidualsQ

@o not for indiiduals with ris- factors• Prescribed %ma"

o Prescribed by physician

o 2"B *any medication e"ercise %

4ntensity of 7+ercise

• ou should be trained at ; %ma"

• ::!79;

Training

• Can one train aboe or below training =one and benefit from e"erciseQ es insedentary indiiduals

• /thletes will not benefit

Chronic 4nacti%ity and Training alter C) !esponse to 7+ercise

• Inactiity, e"ercise tolerance



01

• 2"amination of cardio respiratory responses to e"ercise can be used to

measure heart rate

Cardiac *utput

• C$ J %eart rate " Stro-e >olume#amount of blood e8ected per beat&

"eart !ate %s3 4ntensity

• +ower resting heart rate' athletic

• &ore trained you are the higher intensity till "!$a+

• Who has higher "!$a+? : SA&7@

Stro,e )olu$e %s3 *1 Consu$ption

• S> results from

o Improed cardiac performance

Lactate Threshold

• +actate threshold is highest e"ercise intensity

• Can be maintained without accumulation of lactic acid

• 4hen you reach fatigue

• /thlete longer to reach lactate threshold

Detraining

• Time off from training

•

*ost reduce all 3 oerload parameters• See rapid drop in parameters adapted with training

&aintenance of Fitness

• +oo-ing at F, I, )

• 19 w- of training

o <9; >$0 ma"

o dayGw-

• >o0 ma" increase 09;

• *anipulate duration has less detraining

• If you were to detrain, do not change intensityB Fitness will decrease

• Changing freuency is o-

Strength )s 7ndurance

• If you want to increase strength you want to abstain from prolonged aerobic

actiities



00

Fuel Utiliation During !"ercise

7nergy 7+penditure

• /erage daily energy e"penditure depends on numerous factors

o /ge, diet, genetics

• 2"ercise can offset the decrease in resting metabolic rate tied with aging

• 4hen you are older * goes down so get fatter

!egarding Physical Acti%ity

• 2nergy cost is higher for weight bearing e"ercise

• Induces considerable energy e"penditure

7nergy Contriution During 7+ercise

• *ost important factors

o )uration

o Intensity

o /ntecedent )iet #before e"ercise&

o Training Status #fit, sedentary, muscle mass&

!espiratory 7+change !atio

• 2 J C$0 producedG$0 consumed

• Carb 2 J 1

• Fat 2 J 1G03 J 9B<

Duration• Increase ma-es shift to lipidsB @eer hits 9B< because pure lipid

4ntensity and 7nergy >se

• /s e"ercise intensity increases, the ; contribution from carb increases and

fat contribution decreases

&yth: 7+ercise at lo# 4ntensity to urn fat

• 2rroneous

What type of Diet? Fasted or Fed Prior to 7+ercise?• 2ating prior to e"ercise depend on

o Type of e"ercise

o 5oal of training

4nsulin

• Preent fat brea-down



03

• The less insulin before the e"ercise burns more fat

• /nti!lypolytic hormone

What type of Diet? Fasted or Fed Prior to 7+ercise?!eating prior to e"ercise depends on

!type of e"ercise performed

!goal of the training

Fat o+idation and Food 4nta,e

!If reduce carbohydrate inta-e slightly switch to fat o"idation during e"erciseQQ

Insulin elease

Fat o+idation during e+ercise:

fasting 0 hrs, more carbohydrate o"idationfasting A hrs, less carbohydrate o"idation

fasting hrs, een less

*ther factors to ,eep in $ind

!fat preferentially used after e"ercise

!with training, the body becomes more efficient using fat as a fuel

7+cess post-e+ercise o+ygen consu$ption /7P*C0

!the eleation of metabolism aboe rest after e"ercise

!the recoery o"ygen upta-e reflects homeostatic changes'

!anaerobic metabolism!systemic ad8ustments

$"ygen )eficit!not getting enough o"ygen

!adaptation

!more you e"ercise, the more o"ygen your muscle will learn to inta-e !!!6 more

endurance

!muscle is learning how to delier o"ygen the more you trainO therefore, less o"ygen

deficit

7P*C %s3 Duration and 4ntensity!more duration, more 2P$C Excess post-exercise oxygen consumption !more intensity, more 2P$C

/lways high IntensityQ

!There are benefits to low!intensity e"ercise

!it is better tolerated by those'

!sedentaryGbeginning



0A

!cardiac problems

!oerweight

!with 8oint problems

!it has a decrease in ris- of in8ury

$besity and 2nergy Ealance

$besity!condition, not a disease

*esity

!2"cessie accumulation of body fat

!*ales6 0:; body fat

!Females 6 39; body fat

!*orbidly obese !6 :9; body fat

*esity Classification

!Eody fat

!waist circumference

!better than E*I

!E*I

#weight #-g&G height #mU0&

(&4 in adults

!0:!07B7 is considered oerweight

!39 or higher is considered obese

!does not measure body fat;

Where is fat stored?

!>isceral sB Subcutaneous fat

!>isceral is correlated with health problems

!Subcutaneous' under the s-in

!problem' s-in infection

!>isceral' organ fat

!problem' decrease functions of organs

)2V/' )ual energy V!ray absorptiometry

!machine that proides an accurate body fat;

4s *esity a genetic disease?

!+eptin – inhibit eating

!adipocytes



0:

!@europeptide – hormone that ma-e you want to eat

!%ypothalamus

Whormones that determine whether you are full or not

Prader!4illi

! they are hungry all the time!genetic disease

$besity is associated with

!heart disease

!hypertension

!stro-e

!diabetes

!cancer

!gall stones

!arthritis!s-in disorders

!menstrual irregularities

.S obesity trends in /dults

!1779, no states had prealence greater than 1:;

!0919, oer half the states has 1G3 obesities

Changes in 7nergy 4nta,e

• /ailability of ine"pensie, palatable, energy dense food

• Increase portion si=e• %igh fat inta-e

• Increase refined sugar inta-e

• )ecrease fruit, egetable, fiber inta-e

Changes in 7nergy 7+penditure

• )ecrease physical actiities daily liingGwor-

• Increase leisure time

• Increase sedentary behaior

Fat 4nta,e and *esity

• ;fat inta-e has increased in .S

• %oweer, total calories increased

7nergy 4nta,e

• @o eidence for specific food, howeerN

o +arge portion si=es



0

Types of *esity

• /ndroid – fat locali=ed in upper bodyB >isceral fat is E/)

o abdominal fat

o higher fatty acid accessibility in blood

o health ris-s

• 5ynoid!lower body fat

o /ccumulation of fat in femoral and glutenal area

o *ore resistant to lipolytic stimuli

o %ormonal effect #catecholamines&

Adipose Tissue De%elop$ent

• 5aining fat uantity in cells rather than more cells

4ntra-Ado$inal /)isceral0 Fat: The Dangerous: 4nner Fat

(urning Calories

• 1 chocolates chip #:9 calories&

o 4al- bris-ly 19 min

7nergy (alance

Stored 2nergy J 2nergy in – 2nergy $ut

Stored 2nergy' 5lycogen, Fat, Eody Protein

2nergy in' Food, /lcohol

2nergy $ut' E*, Thermic 2ffect $f Food, /ctiity #2V and @2/T&

"o# to !educe Weight?

• educe fat – difficult to lose weight without -cal restriction when fat inta-e is

high

• educe Sugar – Consuming low 5I carbs can help weight loss eating

unrestricted

Why Diets dont #or,

• 2nergy cost of physical decrease as body weight decreases

• Eody protects itself from weight loss by decreasing E* #decrease in thyroidhormone&

• )ecrease in E* with weight loss is higher than can be attributed to

Betogenic Diets

• 9!<9; -cal from fat

• Theory' increase fat mobili=ation for energy



0<

• Increase production of -etones that decrease appetite

• Concern' long!term disease ris-

• .nnecessary to facilitate fat loss

• +ose lean body mass

•

@ot good diet

&eal Freuency

• +ower insulin, facilitate fat loss by increase freuency

• educe cholesterol, +)+

Diet 4nduced Ther$ogenesis

• 2nergy used to metaboli=e the energy consumed

• Fat has low thermic effect so easy to store in body

• Comple" carbs or protein needs higher metabolism to digestGabsorb

Physci Notes

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