Clean Up & Good Luck

I made a few corrections and a clarification in some of the past notes (for this test). I also added a few graphs I forgot to post. If anyone needs anything else please don't hesitate to ask. Good luck on all of your finals! Hope to see you all next semester.

Nutrition & Body Comp. Last Lecture

Housekeeping notes:

Kinesiology: read pgs. 300-331 + ch. 24 in the NSCA book for the written test. It goes over equipment and facility design. How close should equipment be? How high does the ceiling have to be? How high do mirrors have to be on the wall?
there will be much less anatomy and much more "sampler" activities. 60 TF/MC, 10 anatomy. Study all addendums and handouts.
Do not leave before you have taken the practical!
Exercise Science: Monday: 50 questions, calculations- 2 are write in (not multiple choice).
Wednesday, Dec. 5th: Resistance Training Program Project due.


Pkt. pg. 32

Nutrition

Have you heard of ______ diet?
Help your client become a wise consumer of diets on the market. There is a checklist on packet pg. 32 to decide if it is a scientifically, medically sound diet. kcal=Calorie. 1200 Calories per day ensures the RDA of minerals and vitamins.

Body Composition: Our [very poor] attempt to differentiate our bodies into 2 components.

Fat Mass (FM)-
* Females- 25% * Males- 15%
* average college age of 18-30

Fat Free Mass
Assumptions on which the field is based:
1. Mineral (bone) 7%- greatly affected by age, gender, & ethnicity (Native Americans & African Americans have a higher bone mineral density. Asians have lower bone mineral density.)
2. Protein (muscle) 21%- ethnicity, & weight training
3. H2O (water) 72%- age

Water Consumption
Most important nutrient is water.

Dehydration
Low levels of body water.
It is critical that our body tries to maintain internal body temp. 97-104 (on hot days). Thermoregulation.

4 Modes of Thermoregulation in hot/cold/temperate environments

1. Radiation- heat lost to/from body (absorbing or losing). Heat always travels from hot & cold.

2. Conduction- heat exchange involves transfer of heat through solid, liquid, or gas. Again, hot travels to cold.

3. Convection: Fluid (air or liquid) movement across body surface facilitates conduction heat loss.

4. Evaporation- Evaporation (liquid to gas) of sweat, sweat absorbs heat from body to turn from liquid to gas. This is the most important method of thermoregulation while exercising in the heat.

Are they losing too much water? Take weight at the beginning and end of workout. Has to be within 3% of morning weight. > 3% dehydration is going to negatively affect performance.

Dehydration and Performance

% Body Weight Loss Effects
3% Decreased aerobic performance
Significant increase in body temp. (not dangerous)
increased thirst sensation

3-5% sleepiness, lethargy
decreased thermoreg. (not dangerous yet)
decreased ability to sweat
decreased cardiac function

5-6% decreased muscular strength
decreased muscular endurance
decreased anaerobic performance
decreased appetite

>10 decreased plasma volume (dangerous)

Heat Disorders

1. Heat Cramps- muscle spasms, cramps, heavy sweating, fatigue, slightly elevated body temp.
Treatment: administer water.

2. Heat Exhaustion- weak, rapid pulse, profuse sweating, cool skin (goose bumps), headache, dizziness
Treatment: stop exercise, out of heat, water

3. Heat Stroke- sweating ceases, significantly increased body temp. (life threatening), skin is dry and hot, mental confusion.
Treatment: medical emergency, immersion in ice water


Easiest way to avoid these- drink water,
heat acclimation (7-14 days), > cut back then slowly increase activity, change what you wear or don't wear. 40% of heat is lost from the head- wet head.
heat index- temp., humidity, etc.

In the cold

Are humans better able to adapt to exercising in the heat or cold (physiologically)? Heat. The body has very few physiological adaptations to the cold. Body fat and shivering (works in short term, will kill you in the long term). How we dress helps with cold weather.

11-19-07 Nutrition and Fat Loss

Nutrition

The same nutrition is applied to both normal people and high class athletes. The major difference is quantity. High class athletes need to take in more calories. Timing of meals is becoming a new part of the field. Most experience is anecdotal, there is little research. Go to the conferences from your certificate program for the most updated research.

Nutrition-Study of nutrients. Nutrients-any food substance taken into the body and utilized to sustain life. E.g. energy and vitamins, and minerals.

Categories of nutrients:
1. Protein
2. CHO
3. Lipids
4. Alcohol
5. Vitamins
6. Minerals
7. Water (H2O)

Energy nutrients: foods that can be broken down to give energy: first four. Body metabolizes them and used to restore ATP. Do not get energy from water or Minerals and Vitamins.

The building blocks of proteins are amino acids (aa). 22 amino acids. Broken down into essential and non-essential amino acids. 9 are essential. 13 are non-essential. Essential: amino acid that cannot be made in the body. Must consume it in our diet. It is essential in our diet. Non-essential: aa that the body can make. If we are not eating it, our body will make it. Which is more important for life? Both critical for life! Essential and non-essential does not mean one is more important, it refers to its necessity in the diet.

Complete proteins vs. Incomplete protein: Complete- one that has all 9 essential amino acids in it in the relative amount needed. Incomplete- may be missing 1 or 2 of the essential aa. Missing aa are referred to as limiting aa. What is considered the most complete protein in the world?: egg white. The best protein in the world. Two different ways to label a protein's completeness. All other proteins are compared to the egg white (has perfect ratio). Another very complete protein is milk. Cooking the eggs does denature some of the protein but not significantly. Vegetarians and vegans can combine incomplete plant proteins to make a complete protein.

(old #s) DRI/RDA: .8g of protein/ kg body weight (10-12% of your overall calories for anyone)

215lbs. man needs how many g of protein per day?:

215/2.2= 98 kg.
.8 * 98 = 78g
78 * 4 = 313 kcal of protein every day

Vince gets 880 kcals per day. (20-24%)
US government has changed their #s. See packet. They have changed significantly. A range is now given. Talked about in detail next term. Must look at quality of calories instead of just quantity.

All fats are lipids but not all lipids are fats.
Three categories of lipids:

Triglycerides- FATS (95% of average normal diet)
*saturated
*unsaturated
-mono
-poly
9 kcals for one gram of fat, 7 for alcohol

Phospholipids (3%)- emulsifiers (egg whites, etc.)
Sterols (2%)- consume from animal diets

Three categories of carbohydrates

*monosaccharides
*disaccharides
*polysaccharides

4kcals per gram of CHO

See handout: What is wrong with the American Diet??? There will be test questions on this.

Two categories of Vitamins
*water soluble
- 8 B's and vitamin C
*fat soluble
- the only way that this vitamin can be used is via fat. (digested and absorbed in conjunction with fat). consume multi-vitamin with your fattiest meal of the day.
- 4 fat solubles: ADEK

No caloric value but they play a huge role in ATP synthesis, but not directly.

Two types of minerals
Macro-need in large quantity (Calcium, phosphorus, etc.)
Micro- trace elements

RDA- Recommended Dietary Allowance (over three to seven days)



Fe (iron) concentration in pregnant females.

Water by far the most important nutrient for human life. Depends on how many calories they are consuming a day at activity level.

See handout: My Pyramid - this is the extent to which we, as personal fitness trainers can advise on diet.
Study this handout, there will be questions on the test.

Designing a Fat Loss Program
3 things to consider- three cornerstones

1. Diet- amount (negative caloric diet- calories taken in < energy expended)
2. Increase physical activity level above present participation (specifically aerobic) - resistance should only be supplemental. Better muscular fitness comes from how you train. Building muscle and losing weight cannot occur simultaneously. Body builders gain muscle first, and then lose fat. Average out-of-shape American should lose fat first then build muscle.
3. Behavior modification

When you get fat, your existing fat cells just get bigger- hypertrophy of fat cells.

There are only five times in life when you create additional fat cells- hyperplasic
1. Infancy- birth to 1. Do not over feed baby or they will have problems in later life- a fat cell's only objective is to get bigger.
2. Puberty- huge population sitting in front of the television now.
3. Pregnancy
4. Menopause- begin storing more fat internally.
5. Morbid obesity- fat cells can only hold so much then they divide, most of us will never reach these levels. (BMI of >40)

Body Weight in kg/ (height in m)^2

> or = 25 is increased risk of health problems
25-30 overweight
30-40 obesity
40 and up morbid obesity

1 lb. of fat contains 3500 kcals. ACSM: only lose 1-2 lbs. per week MAX!
To maintain current body weight without activity:
Men- body weight x 11
women- body weight x 10
Resting metabolic rate (eat to survive without any activity)

Tom = 153 lbs. 1630 cal per day RMR
Vince = 210 lbs. 2400 cal
Chelsea = 120 lbs. 1200 cal
Must have more calories to maintain ability for your job-

light job Chelsea, teaching:

1200 (Chelsea's RMR) x 1.3 (teaching) = 1560 (still without exercise)

With exercise: + 500 calories (100 per mile of running) = 2060 (remember this is just to maintain current weight)

Carbo-loading methods- 4
Attempt to increase muscle glycogen before activity. Longer and more intense.

1. 3-4 days before, switch to high CHO diet (relative to your current diet), no exhaustive exercise, just doing this can increase your muscle glycogen stores by 40%.

2. 3-4 days before, do an aggressive sport specific workout, remaining days- High CHO diet, doubles Muscle glycogen stores (increases it by 100%).

3. 8 days before do an exhaustive sports specific workout. And switch to a high fat and protein diet for four days. At day for do another exhaustive sports specific workout and for the remaining four days switch to a high CHO diet. No exhaustive workouts.

4. Eat a high CHO diet all the time (this is for people who are on the go all the time)

Post event- optimal window of 2 hours. 3:1 ratio of CHO:Protein.

Pre-game meal- last big meal should be 2.5-3 hours before the race. Want time for blood glucose levels to normalize. High CHO breakfast, pancakes, cereal and milk, etc.
What about very early morning races? 10 min. before race eat refined sugar, e.g. jellybeans, candy, etc.

During Event:
If the event is <90 min. - just water
If the event is > 90min. drink a carb drink that has a sugar concentration of (ACSM) 4-8% Sugar. Coke is 15% just for reference. Some research says 2-2.5%; some says 6-8%. Try it for yourself and use your methods in training as well as the race. Use your methods before recommending them to your clients.

Chronic Adaptations of Aerobic Training 11-12-07

Interval Training

Interval training programs are the mode of exercise to covert strength into endurance.


Work: rest ratios (not a lot of research)

Energy Systems/W:R/Recovery
O2 system/1:1/minimal
Anaerobic Glycolysis/1:2-1:4/partial
Phosphagen/1:5-1:10/complete

Example: If an athlete does a 7-minute mile, they get a 7-minute break before the next interval in a 1:1 ratio.
If an athlete does a two-minute sprint, at 1:4 ratio, they would get an 8-minute break.
These numbers obviously depend on the conditioning of the person.
Work is going to be slightly higher than what they are accustomed to.
Use distance and rating of perceived exertion to decide intensity. Make intervals longer or add more intervals to increase difficulty.

Anaerobic Glycolysis: 800m sprint. Partial recovery. Train so that the person is able to handle the extra hydrogen ions - high intensity, burning- you need more recovery than for endurance but they must be able to deal with H+ and lactate during exercise. You must teach the body how to clear these byproducts faster.

Phosphagen: Explosive movements during endurance activities (e.g. basketball game). Complete recovery. If you don't give them enough rest, you are teaching them to be less explosive because they can't do as much. Need to be fully rested to be fully explosive again. Need ATP and CP to re-synthesis fully.

Work and periods must be sports specific.

Skeletal Muscle Changes Following Endurance Training

1. Increased myoglobin concentration.
2. Increased utilization of CHO and fats
* increased muscle glyc stores by 2x
* increased muscle triglycerides stores by 83% (not the unsightly fat)
3. Increased size and # of mitochondria
4. Increased enzyme activity in mitochondria
5. 20% decrease in anaerobic glycolysis enzyme activity.
6. Increased ATP stores by 25% (same as resistance training)
7. Increased CP stores by 40%
8. Hypertrophy of Slow Twitch
9. Adaptation of Fast Twitch A to Slow Twitch

Skeletal Muscle Changes following interval Training

1. Small increase in anaerobic glycolysis enzyme activity
2. Small increase in ATP and CP stores
3. Hypertrophy of Fast Twitch
4. Increased VO2max.

Neural improvements are thought to enhance performance. Not necessarily biochemical reasons.

Cardio-respiratory Changes Following Endurance Training at Rest

1. Decreased HR (brachicardia)
2. Increased Stroke Volume (SV)
3. Increased hemoglobin (RBC) and Plasma volume
*more oxygen and water in blood- maintains core temperature.
4. 8 to 10 points, aerobic decreases Blood Pressure in those who have high or normal blood pressure.
5. Increased lung volumes

Cardio-respiratory Fitness changes following endurance Training at sub maximal and maximal exercise

Sub maximal

1. VO2 unchanged or decreased
* You get better at exercise mechanics
2. Cardiac Output (*Q) unchanged or Decreased- SV x HR.
3. HR decrease
4. SV increase
5. Increased a-vO2 difference
(Body learns to extract O2 better from blood to muscle- critically important training affect).

Maximal

1. VO2 increase by 5-20% (depends on beginning conditioning)
2. Increased Cardiac Output
3. Increased a-vO2 difference
4. Decreased max HR
5. Increased SV

Genetic Determination

VO2max is 93% genetically determined
HR max age + 86%
Anaerobic threshold 81%

If you want to improve performance, you use anaerobic threshold because you have the most control over it. The way you train anaerobic threshold is with Interval Training

No difference between men and women except in pregnancy and menstrual cycle (iron loss). Recommend iron.

Increasing Speed
1. Stride frequency (# of steps- the more steps the better, to a point)
2. Stride length (increase distance)
3. Technique/Form (efficiency of movement)
4. Leg strength (tend to be faster runners with stronger legs)

Modes
Plyometrics
Running uphill or downhill on a treadmill
Bungee cord assisted (running attached to a person in front of you pulling you along)
Parachute resisted (trying to run forward with resistance of a parachute)

Pg. 27-30 Periodization article

Please see Pg. 31

Preparation phase: foundation of conditioning to work with for the rest of the year.

General Conditioning: good conditioning, very general, Running- just running, high volume, low intensity. A lot of work but non-aggressive.

Specific Prep: High volume, slowly increase Intensity, perfect understanding of technique. E.g. inner squad scrimmages.

Pre-Competitive: Preseason scrimmages, identifying weaknesses

*peak- be your best *taper- swimmers call peaking tapering- recovering, low volume, low intensity

Competitive Period: maintain. Low Volume high intensity. High intensity can be mental stress also.

Example:
Training for a 100 mile bike ride
General: running uphill
Endurance: less on bike, more conditioning, volume- going for mileage, not intensity.
Specific: bike more (200-300 per week)
Endurance: introduce intervals at a frequency of once per week, decrease volume and increase quality/intensity.
Anaerobic endurance: increase frequency of interval training to twice a week, use event specific drills, use agility drills, and reduce reaction time.

GRAPH.

Individual Training Bout (Use this for the project)

1. Introduction of skills
2. Warm-up-very low level aerobic activity- no static stretching- hinders ability for strength and power
3. Technical/tactical- least fatigued, learning technique occurs best when completely fresh.
4. Endurance-Cardio respiratory Fitness- already in a fatigued, warm state
7. Cool down
8. Conclusion (re-cap) of practice or workout

Project: most time should and effort should be spent on speed and power- NO SPORTS SPECIFIC DRILLS!!!

Designing A Cardio Resiratory Fitness Program 11-5-07

Designing A Cardio-respiratory Fitness Program

Training Principles:
All of them are the same for all programs but these are as they relate to aerobic training.

1. Principle of Individuality: There are always people for whom the things taught in class won't work. The norm doesn't always work for them. Always make work-outs specific to your client's needs and goals.

2. Overload: In order to overload them, you must push them beyond what they are used to.
Ways to overload- a. heart rate they are exercising at. (only real way to measure overload)

3. Progressive overload- Add intensity when proper heart rate is not elicited at the current intensity. Recalculate proper HR periodically. Older adults- incline slope on treadmill more instead of making them go faster.

4. Rest recovery: Recovery- time period between workouts. Rest- time between different exercises, sets, within training bout.

You are not getting into better shape during exercise, it is during recovery. Recovery is critical to improvement. After you recover, you exercise again, you recover again and make gains. Recovery is just as important as the exercising, at least 50/50.

How can you tell when someone is over-training? Recovery/ exercise is not 50/50. or Overreaching?

Over-training- Performance is suffering.
Overreaching- not negatively effecting performance, yet.

Symptoms:

Most common a. Elevated resting HR of 6-12 bpm. Must know resting heart rate. 1st thing in the morning before getting out of bed. Sit up and wait a few seconds. Take it for a full minute for 3-4 mornings and take the average. Lower resting HR, the better aerobic shape you are in. (Brachicardia)

b. Increased body temp. of 1-2 degrees. (Rectal temp- not easy or practical but a very good indicator.)

c. Low intensity persistent soreness/stiffness in muscles and joints.

d. Frequent, minor sore throats, colds

e. Excessive nervousness, irritability, headaches, depression, and/or anxiety with NO APPARENT REASON.

f. Feeling of tiredness yet unable to sleep.

g. Inability to rest/relax normally.

h. Nagging fatigue or sluggishness over consecutive days.

i. Unexplained, yet noticeable drops in performance.

j. Disinterest in normally exciting activities.

k. Diarrhea or constipation

L. Aching stomach.

m. Loss of appetite/ body weight (without trying).


5. Specificity: If you want to improve for a specific sport you must train specifically for it.

6. Consistency: One of the most important- Do something on a daily basis. Just getting out of bed and staying on the program is good enough for the average out of shape American until they get into better shape. Low Frequency, Low duration, High intensity for maintenance.

7. Diminishing Returns:



3-5 days a week gives us the greatest returns on VO2max.

8. Hard/Easy Days/Weeks: Periodization of training. Hard/Easy depends on the person and their goals. Fartlik- Swedish word for "speed play" - changing pace frequently to the intensity you feel appropriate.

FITT PRINCIPLE

Frequency - minimum 3-5 (max) days per week.

Intensity - how hard you are working out relative to the person. Monitor this by HR. HR ranges to improve VO2max. What HR do you need to work out at to improve VO2max depends on your current VO2max.

Field tests- VO2max results must be compared to norms. Age, gender, body weight all affect VO2max. Still going to dictate totally different HRs that they need to work out at and there are different norms for different athletic groups.

Karvonen Formula: converts % VO2 into an actual HR.
THR= %I (HRmax -HRrest) + HRrest

THR is Target heart rate
% I is % VO2 max you work out at.
You can do an entire VO2max test within 20 min.
HRmax= 220 - age
Wait about 6 weeks between re-testing VO2max.
Long steady distance for fat loss (60-80%). Do highest you can for 1 hour to burn more calories. There are no diminishing returns on calories burned.
If you go up in %/unit time you will always burn more calories.

Pg. 19 Most Simplistic Ways to Test VO2max

walk 3 miles as fast as you can, etc. see packet. Specificity of training: use different test for same cardio-vascular category.

Norms for different test separates you into Below Average, average, excellent, etc. categories of health for your HR, time, gender, age and body weight. Must see packet.

pg. 21-23 data for the Rockport 1 mile walk test. Most commonly used test to estimate VO2max here and in Canada. Walk 4 laps as fast as possible always have 1 part of one foot on the ground. Directly after- take 10 sec. (x 6 = min HR).
Can estimate VO2max very well with: HR, Time, gender, age, body weight.

Example:
A 45 year old person. Scored in the excellent category of health (must work out at 60-85% of VO2max to get a training affect.)
THR min= .6 (200- 45 - 42) + 42 = 122
THR max= .85 (133) + 42 = 155


Time (duration)- (Duration of exercise) how long do you need to work out 3-5 days/week in order to improve your VO2max. Ideally 20-60 min. of continuous work but can be done in incriments of 8-10 min. a few times per day to rack up 20-60 min. total.

Type (mode)- Must perform an activity to stress those system you want improvement in.

Aerobic- rhythmical-same motion repeated, large muscle groups engaged, continuous (can be done for 20-60 min.), aerobic energy system being utilized.

pg. 25 of packet memorize
change variables in order to make improvements in the heart, lungs, circulatory system (VO2max).
VO2max: 10-90 ml/kg/min.
10 being a pathological condition
90 being recorded for a cross country skiier.
high good shape
low bad shape

Apparently healthy adults pg. 25 are recommendations for them.

Cardiorespiratory System 10-29-07

Notes for readers: * = the dot atop the first letter symbolizing "per unit time".
! = delta symbolizing "change or difference".

Cardio-respiratory System
aka
Cardiovascular
Cardiopulmonary
Aerobic

3 systems within the Cardiorespiratory System:

1. Respiratory system
Sometimes referred to as the pulmonary system- lungs
Involves...
A. movement of O2 & CO2 into/out of the lungs
B. exchange of O2 & CO2 between lungs and blood
O2 moves from the lungs to the blood, CO2 moves from the blood to the lungs
pg. 16 of pkt.

2. Circulatory system
Arteries and veins- carry blood
Involves...
A. transport of O2 & CO2 in blood
B. exchange of O2 & CO2 between blood and muscle
O2 moves from blood to the muscle, CO2 moves from the muscle to the blood

3. Cardiac system
Heart
Involves...
A. the action of the heart that pumps the blood

Respiratory System
Can train it a lot. Makes important gains with training, but it is never the limiting factor in exercise.

Pulmonary Ventilation
1. Rhythmic movement of air into and out of the lungs
Measured via minute ventilation
*Ve = (TV)(F)
= Volume of air expired by the lungs in one minute.
TV= tidal volume= volume of air expired per breath
f= frequency= # of breaths per minute
Rest= 7.51/ min.
MAXendurance= 180/ min.

Smallest functional unit of a lung is the alveoli
Alveoli= terminal sacs in the lungs where gas exchange occurs with the blood
Alveolar Ventilation
O2 moves into the blood
CO2 moves out of the blood

Dead Space
Only place air is exchanged with blood is at the alveoli
Bronchials and trachea are considered dead space= i.e. O2 and blood cannot mix here

Breathing deeply gets air all the way into the lungs to the alveoli. Breathing shallowly keeps the same air in the dead space.

Gas Exchange
Two exchange sites:
1. alveolar- capillary membrane
2. tissue(muscle)- capillary membrane

Diffusion
Due to random movement of molecules, molecules move from areas of high concentration to areas of low concentration.

Random movement is measured via:

Partial Pressure
Because of random movement of molecules, collisions between these molecules are constantly occurring. The # of collisions is equal to the partial pressure (pp).

O2 and CO2 diffuse across the membranes via partial pressure.

CO2 builds up in the muscle
O2 builds up in the blood
causing diffusion via partial pressure.

At Altitude

Anywhere- 20.9% of air is O2
At altitude: less partial pressure, less collisions, less diffusion.
When people come from sea level they breathe abnormally heavily.
The major adaptation of living at altitude is that the body starts producing significantly more red blood cells.

Definition of high altitude is 7500 ft. and higher.
Going from high alt. to low. = within 2-3 days your blood starts getting rid of extra red blood cells. To be competitive you must race within 2-3 days of arriving at sea level.

Lungs/ blood
ppO2 > ppO2

ppCO2 < ppCO2

Muscles/blood

ppO2 < ppO2

ppCO2 > ppCO2

3% of air is CO2

Transport of gases in blood
O2 & CO2 carried in blood in 2 forms:
1. dissolved- into fluid portion- not a lot (5% CO2, 1.5% O2)
2. Chemically bonded to blood
* O2- bonded to hemoglobin (98%)
* CO2 - 65% as bicarbonate

CO2 + H2O > H2CO3 > H+ + HCO3^- > lungs

The body takes in CO2 and H2O then converts them to carbonic acid. The body does not like this so it converts it to H+ & HCO3^- and brings it to the lungs where it turns back to carbonic acid. The body again does not like this so it converts it back to CO2 & H2O and we exhale them.



Pg. 20 of NSCA book

Right side- pulmonary circuit
to and from the lungs
Left side- Systemic Circuit- to and from the muscles
(This is what Tom said but if you look at it, it doesn't make sense)

Heart has its own automatic nervous system
SA node (sino-atrial) is a bundle of nerves that initiates all heart action (pacemaker of the heart) at the atria.
SA > Atria > AV > Ventricles
AV node is a bundle of nerves in the ventricles
R & L Atria and then R & L ventricles contract simultaneously

Pg. 15 of packet

superior vena cava- returning blood from upper body/ head
inferior vena cava- returning blood from lower extremities

Returns to RA
Tricuspid & pulmonary valves are 1 way valves
Capillaries give the O2 to the muscle
diameter gets smaller down to the capillaries. Blood cells move single file in capillaries.

Cardiac System

Cardiac Output (*Q) aka (CO)
Amount of blood pumped from either ventricle per minute.

*Q = (SV)(HR)

SV = stroke volume= amount of blood pumped per beat

HR= heart rate= # of beats per minute

All of these are trainable

Stroke Volume is significantly raised at all levels (rest- max training)
*Q significantly rises
HR lowers
SV is single best indicator of aerobic shape= ability of the heart to pump blood per beat.

Resting SV of in-shape person= Max SV of untrained
Maximal heart rate never changes- is genetically and age determined
220-age= x (predicted HRmax) +/- 11 bpm (margin of error) (has nothing to do with aerobic level but is sport specific)

Specificity of Training is Going to significantly change this



A person obtains maximal SV during sub maximal exercise levels.

*Q = SV x HR
*Qmax = SVmax x HRmax

*VO2 max- max oxygen consumption
single best indicator of aerobic shape

*VO2 max determines what HR your client needs to work out at.

*VO2 = (*Q) (a-vO2 !max) (where != difference)



a-vO2 ! is the difference between O2 at point A & B.

Anaerobic Threshold-very adaptable
aka
lactate threshold
ventilatory
OBLA-onset of blood lactate accumulation



Pg. 17
Non-invasive way to identify
Lactate threshold

You want to run @ your lactic threshold during a race.
Train over anaerobic threshold to be able to bypass it.

Chronic Adaptations of Resistance Training 10-15-07

1 week from today is test 2. 63 questions, MC, TF, Calculation MC
Central and Peripheral nervous system including today's lecture.

Periodization of Training
The foundation f all muscle fitness is muscle endurance.
Power 3-5 sets, 2-3 reps @ 30-60% of 1RM. RI: 5min.
Strength 4-8 sets, 1-8 reps, RI > 3 min
Hypertrophy 3-6 sets, 8-12 reps, RI 30-90 sec.
Endurance 3-5 sets, 12-20 reps, RI <60>There are two types of Periodization:

Traditional, linear, Classical: Long periods of time spent in each stage from Endurance to Power.

Non-linear, undulated: One day of hypertrophy, the next of endurance, the next power, etc. in a randomized fashion. This type is best for a maintenance program after traditional conditioning because in order to even to a higher stage you must have the foundation.

How do you know when to go from one stage to another? Depends on the person. Must test them and then gradually move them up a few workouts at a time.

Pg. 14 Periodization Phases

General: Circuit training, working on technique, learning lots of different exercises
Specific: Much more specific to sport
Pre-Comp: The "pre-game" phase
Main Comp: Maintenance, week to week performance


Chronic Adaptations to Resistance Training

Acute vs. Chronic
Short term long term

> Feeling of pumped limbs > Definition of muscles
> raised heart rate > Ability to do the exercise well
> increase blood flow to worked muscles > lower resting heart rate
Assuming a well designed, consistent program of at least 16 weeks.

1. Muscle Endurance
a) hypertrophy- your existing muscle cells get bigger by creating more sarcomeres. Vast majority of muscle is gained via hypertrophy (99%).
b) Hyperplasia (plasia= #) - creating additional muscle cells. A muscle divides itself because it cannot withstand any more sarcomeres. There are very few cases of this. Mostly found in bodybuilders who abuse anabolic steroids because they can work out more frequently. The amount of training that it would take to get hyperplasia is not within human ability. All studies done on animals.

2. Capillary Density Changes
An untrained muscle containing two capillaries.
A resistance trained muscle. Bigger muscle, capillary density decreases though total # of capillaries stays the same.
Aerobically trained muscle. Body creates additional capillaries for increased oxygen. When you stop training, you lose these.

3. Body Composition Changes.
Fat vs. Fat-free mass
A) two-component model
Fat Mass (FM)-average for college aged: Males: 15%, Females 25%
Fat Free Mass (FFM) - Males: 85%, Females: 75%
FFM *Mineral (bone) 7% * Water 72% * Protein (muscle) 21%

Unfortunately, no differences in people are taken into account. These numbers fixed assumptions that the whole field of body composition is founded on.
It is a useless measure because you cannot even perform the test if you have consumed alcohol within 48 hrs. worked out aggressively just prior, or have eaten just prior.

Essential Fat (minimum needed just to survive): Male: 5% Female 8%
Minimal Fat (you need to be considered healthy): Male 5% Female 15%

Optimal Health Male: 10-25% Female: 18-32%
Obese: Male: >25% Female >32%
Average College age: Male: 15% Female 25%
Being obese you run the risk of heart attack, stroke, etc.
Must be more concerned about blood profile than % of body fat.
However, Resistance training increases FFM and decreases FM.

b) Bone mineral Density (BMD)
Must resistance train very aggressively and very intensely w/ pliometric component
80% of people with osteoporosis are females
Walking is useless for increasing BMD unless you walk with a weighted vest.

4. Neural Factors
Action Potentials travel faster
Brain learns quickest path the send messages
Nerve ends get bigger- larger surface area to associate with muscle
Brain learns to keep agonist and antagonist muscles firing correctly, at the right time, separated during activities.
Brain learns how to override safety mechanisms to be able to go to the next level. However, it's a lot easier to hurt yourself.

5. Force Velocity Curve.
Resistance training moves the curve up and to the right.

6. VO2 Max changes
Two groups of untrained people who start out with about the same VO2 Maxes.
G1: Circuit training
(15 weeks- 3 x per week)
G2: Bike training
(15 weeks- 3 x per week)
G1: VO2 Max increased by 20%
G2: Men- 4% VO2 Max increase, Women- 8% increase

7. Effects on CP and food stuffs availability
22% CP storage increase
This also has to do with diet
Creatine is only stored in animals- vegetarians and vegans will have trouble with weight training
Well trained muscles can store 18% more ATP
No difference in blood glucose or muscle triglyceride storage.
Mitochondria density decreases even though total # stays the same (because muscle gets bigger)
Because of this, aerobic workouts will suffer

8. Hormonal Changes.
AAS: Anabolic androgenic steroids (Ana: increase synthesis of protein, make more muscle; bolic: tissue building; androgenic: begin man)

4 major AAS in humans:
Testosterone
Insulin
Growth hormone
Insulin like growth factor
All of these work together. You don't get the full effect of any one of these without the rest.

Design a resistance program that causes the body to make more of these naturally.
Anabolic Hormone increased
1. Large muscle group exercise
deadlift, power cleans, squats
Put in even just a couple of big muscles- gluts, quads
Hormones are not site specific. They flow through the whole body regardless of what large muscle you are using. They will affect your other muscles you work out as well.
2. Heavy Resistance
85-95% of 1 RM 2-6 reps
3. Moderate to High Volumes
Multiple sets on lots and lots of muscles
4. Short rest interval 30-60 sec.

9) Cardio respiratory changes
Heart- changes the structure of your heart
Cardiac hypertrophy.
The volume of left ventricles increases with aerobic training (low resting heart rate), doesn't beat as often because it shoots out a lot more blood per beat.
Max Stroke Volume for untrained people = resting stroke volume for trained people
In resistance training, the left ventricle hypertrophies- muscles contract and collapse arteries and veins while resistance training, so the heart must contract harder.
Resting heart rate- slightly lower than an out of shape person.
Blood pressure: acute- rises (a lot), chronic- decreases resting blood pressure
Resistance training is good even for high blood pressure patients.
Best way is aerobic but resistance training is also a good way.

10) Reaction/ Contraction Times Change
You can decrease reaction time with specific training.

11) Increase Size and Strength of Tendons and ligaments
Ligaments- bone to bone connection
Tendons- muscle to bone connection
Most improvement during hypertrophy

12) Injury Prevention
Never proven a relationship because we can't test on humans
Don't know if this is a cause and effect relationship but we know there is a positive correlation.

13) Flexibility
Increases it if you practice through a full range of motion

14) Motor Performance
Jump- vertical, horizontal
Ladders
40 yard dash

Resistance Training for Women
1984- Women allowed to run the marathon for the 1st time.
Train a male and female in the exact same ways in resistance except in pregnancy. The muscles respond exactly the same. Men are just larger.

Contraindications for Pregnancy
No supine exercises after 1st trimester
Weight of uterus on vena cava-decreased blood flow
Small muscle groups-NO large, NO valsalva maneuver
No exercises that increase the risk of abdominal trauma
Focus on breathing
Automatic- Must get doctor's approval

Resistance Training for Pre-pubescent kids
NSCA is the leader in resistance training methods for kids.

4 Contraindications
Never let them lift with wrist in hyper extended position
No heavy lifting especially overhead
Must be highly supervised
Low weight/ high reps
No competition
No valsalva maneuver
Technique- large muscle group- balance, coordination, symmetry

5 Good Things for kids
1. Increased strength- no hypertrophy, it’s coordination
(Ability to lift heavier weights)
2. Decreased risk of injury
3. Increased motor performance- coordination
4. Improves self image
5. Increased coachability- how to take direction

Steroid Abuse in Adults
This will not improve performance in anything if you are not resistance training in conjunction with taking these steroids.
Decreased FM, Increase FFM
Does nothing for VO2 max

Bad- side effects
Connective tissue damage
When you get big fast- tendons don’t keep up
Blood profile gets worse- increased risk of stroke, heart attack
Increased risk of cancer- liver, kidney failure
Increased body and facial hair
Male pattern baldness
Acne
Premature closer of growth plates
Decreased reproductive capabilities- testes shut down production- testicular atrophy
Increased rage
Increased sense of wellbeing (invincibility, immortality)
Increased libido
Irregular sleep patterns

Resistance Training Principles 10-8-07

Designing Resistance Training Programs

Improve Muscle Fitness

4 Principles (for any exercise but these are most related to Resistance Training)

1. Overload Principle
In order for a muscle to make improvements you must stress it above and beyond the level it is accustomed to.
Ways to overload a muscle:
Change frequency of workouts
Change exercises
Change weight lifted up or down
Change # of reps, sets
Change rest periods- these are important- always carry a watch

2. Progressive Overload Principle
Once your body acclimates to the overload, introduce a new and harder overload.

3. Arrangement of exercises (most specific to resistance training)
Sequence of exercises
Largest muscle groups first to smallest last
Why? If you fatigue the "helper" muscles you won't be able to lift enough to get a work out for your bigger muscles.
Large-----Small
Core-----Auxiliary
Structural----Body part
Multi-joint----single joint
For beginners: alternate body parts (upper then lower, back to upper, in same workout)
Super setting- for every exercise, the next exercise is the complete opposite exercise (e.g. crunches then back extensions)
For beginners: this is good because there is a built in rest time (to walk from one machine to the other)
Major benefit: symmetry- 50% of musculoskeletal injuries are due to muscle imbalances.
2nd most common reason people visit the doctor- low back pain.


4. Specificity of training
To improve your performance in x sport, you must train with exercises specific to the sport.
Cross Training is great for general conditioning but bad for excelling at individual sports.


Establish Their Goals: Needs Analysis

Part of the client assessment

Look at components of activity:

1. Types of muscular fitness
What does the Little Old Lady (LOL) need?: Endurance, strength, balance
What does the College Volleyball Athlete (CVA) need?: explosiveness, strength, hypertrophy, endurance (they are built on each other)

2. Energy systems
LOL: Older adults eat less, so they don‘t get everything they need; increase their protein intake (glycolic, aerobic)
CVA: ATP-CP System

3. Muscle Groups
LOL: All of them
CVA: All of them

4. Movement Patterns
LOL: Step ups
CVA: Vertical jump

5. Muscle Contraction Type
LOL: Eccentric & Concentric
CVA: Explosive eccentric & concentric

6. Primary injury site
LOL: Low back pain, knees, hips
CVA: None, what is the most common injury in this group? Ankles, knees, low back.

Muscular Fitness Assessment

Specific to client, gender, age, goals, etc.

1. Assess Muscular fitness leveL
LOL: Senior Fitness- Use chair sits, etc. There are many senior fitness books around. Leslie Crants uses these. There is a tremendous amount of research on senior fitness.
CVA: Vertical jump- find norms for Division 1 Female volley ball
Test every part of muscle fitness under what level they need to get to. This test is a 1RM test on every exercise.

2. Compare scores to the norms

3. Identify weaknesses
30% is low normal (I actually missed exactly what he said here. Someone please confirm this #. Thanks)

4. Address weaknesses via appropriate program design
See pg. 10 of packet
Must stress individuality of program. Must take into consideration recovery, diet, sleep, etc.
2nd half pg. 24 of packet
A great book to read is Designing Resistance Training Programs by Fleck and Kraemer

Overload Principle

How much weight should you be lifting???

FITT Principle is for Aerobic exercise programs

FIRMS is for Resistance training programs

Frequency: how many days per week you work the SAME muscle group. Minimum for ACSM is 2-3 times per week for the average American. Max: 48-72 hours rest between workouts.

Intensity: This is the foundation for reps, sets, and frequency

Reps: Consecutive movements (intimately related to intensity)

Muscle Group: This assessment should be done based on the same muscle group x times per week.

Sets: Groups of reps

Split Routine: aggressive (working out 9 times per week) Called 3 + 1.
M T W R F S S
am Chest/tri back/biceps chest/tri back/biceps chest/tri back/bi OFF
pm lower body OFF lower OFF lower OFF OFF

Middle of pg. 10 of packet

FIRMS is missing Rest periods- these are critical, they are specific to your goals, based on energy systems.

X RM (X= 1-20)
Repetitions Maximum
The heaviest weight that an individual can lift x # of times through a full range of motion and with proper technique (and with no assistance-not true in some situations).
Drives # of sets, reps, weight, and rest period.

When you tell people that strength and endurance are different, most people will say they want a little of both strength and endurance. Hypertrophy bridges the gap between them, not only with muscles but also the connective tissue. If you were to go straight from training for endurance to training for strength, not only would your muscles not be ready, but you would be much more likely to damage connective tissues, ie tendons.

How do you tell if you are tired? If you don't get within 3 inches of your normal vertical jump, you are tired and should stop.

How much weight should you use?
Must know 1 RM first.

There is a relationship between 1 RM and every other RM.
If 1 RM = 200lbs. on the leg press
3 x 12 RM= 140 lbs. (70% of your 1 RM)
20 RM = 100lbs. See table on pg.12 of packet. Memorize.
Test Sub-maximal RM for out of shape people
50lbs. = 8 RM estimate 1 RM
50/0.8 = 62.5lbs.
(Quick hint: if going from higher RM toward 1 RM, divide lbs. by %; when going from 1 RM to another RM, multiply lbs. by %)

The first part of any program is a base of endurance training.
12-20 reps this is a range of 70-50% of your 1RM weight which translates to 44-31 lbs.
#'s will differ slightly between tables. Beyond 20RM the relationship falls apart. After 10RM it isn't as great as the relationship from 1-10RM. And the table is only really good for large muscle groups like
Squat
Bench press
Lat pull down
Best for people who have some experience in resistance training. (Intermediate to advanced)
For a beginner, after testing their 1 RM you can design a program of progressive overload:
Week 1: 3x 12 @ 60lbs.
Week 2: 3x13 @ 60
Week 3 3x14 @ 60
Week 4: 3x 12 @ 65-70lbs.

The good thing about a program like this is that you don't have to be there to tell them to do this. It is self explanatory. However, every muscle will progress differently. Must have 1 RM for all major exercises/muscle groups and progress each according to its own time schedule.
ACSM guide for the General out of Shape American (1998)
1 set of 8-12 to RM 2-3 days a week. For an out of shape person, this is equivalent to 3 sets. This works until they are in any type of good condition at all.


Pg. 13 Periodization
A concept first developed in the Eastern Block Countries 1950's. Didn't catch on here until 1970's with Track and Field coaches.

Break up long term goal into short term goals. Build on top of muscle endurance and going up from there.




Pg. 14 Macrocycle -set a year training program
To turn Strength to power= pliometrics
To turn strength to endurance= interval training programs (H-L intensity over and over)
During Maintenance Period:
Frequency should Decrease
Intensity should Increase
Duration should Decrease
For more information on Periodization, look for recent books by Tudor Bompa.



ISOMETRIC TRAINING

100% MVC
Maximal Vollentary Contraction
5 contractions
6 seconds
>or = 30 is best to increase isometric strength.
Training at a specific joint angle has a + or - 20 degree carry over. Thus if you were to train isometrically at 90 degree joint angle, you would actually be strengthening a range from 70-110 degrees.


ISOKINEIC TRAINING
3 sets
8-15 reps
Machine moves from 0-300 degrees/sec.
Research shows that people should train at moderate speeds (179 degrees/sec) because training at x speed carries over to the speeds above and below. Closest you can get to isokinetic contractions without expensive machines is swimming.

Issues

Sorry guys, I'm having some weird technical issues with Blogger right now. Hold tight on the graphs for Monday's notes. I'll keep working on it.

Fast and Slow Twitch 10-1-07

Three Ways A Muscle Generates Force or Tension

1. Isometrically- (Latin- Iso: same, metric: length) muscle generates force or tension w/ no change in length. Isometric endurance and strength is critical to every day life. IE posture muscles work isometrically to keep you in an upright position. Another example is performing the Iron Cross on the rings. Another example of an isometric workout is to stay in the pushup position without performing the pushup. Your abs and triceps are engaged but not lengthening or contracting.

2. Isotonically- (Latin- Iso: same, tonic: tension- this is an inaccurate term) muscle generates force while either shortening or lengthening.
A. Concentric- muscle generates force or tension while shortening
B. Eccentric- muscle generates force or tension while lengthening. Vast majority or DOMS is related to eccentric exercise.
Reason why Isotonic is inaccurate: Torque (T)= Force (F) x Distance (d_ )
(where d_ = distance perpendicular)

T90* = (10 lbs.)(16 in.)= 160 in. lbs.
Where d is the distance from the axis of rotation (joint) to the center of gravity of the resistance (weight).

T140*= (10 lbs.)(14 in.)=140 in. lbs.
NOT the same tension throughout the full range of motion. NSCA does not use the term Isotonic. They use any combination of the following: Dynamic Constant External Resistance (DCER, DR, CDER, CER)

Any difference, from other people, in where your bicep inserts on your radius determines differences in lifting capabilities. This is genetically determined. The difference can be as small as .5 mm but translate into a large difference in lifting capabilities. This determines the “Sticking Point” also. (See pg. 69 of NSCA book). The average sticking point for bench press is about 4 inches off the chest.

STICKING POINT: Aside from the definition on pg. 69 of the NSCA book, according to Physiological Aspects of Sport Training and Performance by Jay Hoffman, Sticking Point refers to the joint angle position of the contraction in which the muscle is the weakest.

3. Isokinetically- (Latin- Iso: same, kinetic: speed/motion) A near maximal effort at a constant speed throughout an entire range of motion (ROM). Only way to do this type of exercise accurately is with an expensive machine often found in physical therapy labs. Mostly used in rehab. (Cybex, Kintron, Med-X machines) These machines keep the speed of motion constant but change the resistance. The machine gives less resistance at your weakest point, and most resistance at your strongest. This is called Accommodation Resistance. This machine is primarily used in physical training facilities because it shuts down when you stop pushing and it gives you a read out.

Theories of the causes of DOMS (Delayed Onset of Muscle Soreness)

1. SPASM theory:
When you work out a muscle aggressively, you have micro-muscle spasms you don’t feel. This happens naturally. These spasms push the muscles against arteries and veins collapsing them. Support for this theory is that stretching and massage helps decrease DOMS.

2. TEAR theory:
When you exercise a muscle, you actually destroy the muscles in order to build them back up. In order to heal these tears, your body uses enzymes. The by-products of this repair process of the enzymes are said to create discomfort in the muscles causing DOMS.

3. LACTATE ACCUMULATION theory:
Muscle produces lactate & H+ ions. This CANNOT be a reason for DOMS because even with rest recovery, it still only takes 2 hrs. for these to be cleared from the muscle. This theory has been disproved.

4. CONNECTIVE TISSUE DAMAGE theory:
This theory has the most credibility. Damage associated with eccentric movements to connective tissue. (See pg. 5 of NSCA book). Every muscle structure is separated by connective tissue. All the connective tissue comes together & connects to the bone (as a tendon). Hydroxyproline is a by-product of connective tissue damage. This means you can use it as a marker of damage to the joints. Hydroxyproline has been shown to be most present in the body around 2 days after exercise, the same time DOMS sets in.

In one study, Tom had to perform very aggressive negative (eccentric) resistance training. They had him do 90% of his 1 RM as many times as he could but only the eccentric portion of the exercise. The highest concentration of hydroxyproline in his urine was at 48 hrs. after the testing was done.

Three of these theories contribute to do with DOMS.

Your endurance and strength significantly decrease during DOMS. It is suggested not to work out aggressively during this time.

You should NOT get DOMS every time you work out. This is a sign of over training.

MOTOR UNIT: A motor unit nerve and all the muscle fibers it innervates.

Fig. 3

Each muscle fiber only has one motor nerve that innervates it. For subtle movements you recruit motor nerves that innervate less muscle fibers. For big/explosive movements you recruit motor nerves that innervate a lot of muscle fibers.
Repetition of training makes the body more efficient at this.

SKELETAL MUSCLE FIBER TYPE CHARACTERISTICS (9 characteristics)

1. Three types of skeletal muscle
* Slow twitch: ST, red, type I, slow oxidative (so)
* Fast twitch a: FT a, pink, type IIa, fast oxidative Glycolitic (FOG)
* fast twitch b: FT b, white, type II b, fast glycolitic (FG)

Different muscles have completely different % of fast/slow twitch fibers. To have your fast/slow twitch analyzed, a biopsy is taken from a muscle and studied under a microscope. The three different fiber types are counted separately and divided by the total number of fibers under the microscope. Unfortunately, these % have no use. This is because depth into muscle, proximity to tendons, and other factors influence how many fast twitch and slow twitch fibers there will be.

Not only does the same muscle vary within itself, but each muscle differs greatly from one another in amount of slow/fast twitch fibers they contain. Posture muscles are composed of mainly slow twitch muscles (60% ST, 40% FT). The triceps is 60% FT, 40% ST.

The average American has 50% ST, 25% FT a, and 25% FT b.

2. Energy Pathway Potential

ST: Oxidative (High oxidative capacity, low glycolitic capacity)

FTa: Aerobic & Anaerobic (High oxidative capacity, high glycolitic capacity). Starts mimicing
ST and FTb if you have a great training program. This is why you don't train resistance

athletes aggresively in aerobic sports.

FTb: Anaerobic (Low oxidative capacity, high glycolitic capacity.

Slow Twitch
Stores 3 x more muscle triglycerides (because it uses the oxidative system it can use fat)
stores same amount of muscle glycogen
better suited for aerobic system

Fast Twitch
Enzymes used by the CP-ATP system are 3 x more active
Stores same amount of muscle glycogen
better suited for anaerobic system

3. Speed of Contraction

FT contracts faster. FT can contract in 1/3 the time of a ST. This is because the energy system it uses is faster but also because the motor nerves that innervate FT fibers are thicker. The brain can send a message faster down larger diameter nerves. This means you must not only train the muscle but also the nervous system. The nerves make a muscle ST or FT, not the muscle itself necessarily.

4. Force of Contraction
FT can generate a more forceful contraction. Motor nerves that innervate FT innervate more muscle fibers. Specificity of Training: to be explosive you must teach the muscles with explosive exercise. To be a high duration low intensity athlete, you must train with low intensity and high duration exercise.

5. Force-Velocity Curve
Graph. We are at our strongest at 0 movement (isometric resistance). Our ability to generate force decreases with velocity (speed of movement).
Graph. The graph of the trained person moves up and to the right from an untrained person. At the same velocity, a trained person can produce 15% more force than the untrained person. At the same force, a trained person's speed can increase 85% above the untrained person's.

6. Recruitment
High intensity low duration: body prefers to use FT. Low intensity high duration: body prefers to use ST.

7. Distribution in Athletes
Vertical jump is a good indication of fast twitch muscle fibers. Athletes who excel at low intensity high duration sports probably have a lot more slow twitch fibers and therefore may not excel in high intensity low duration sports. Eg Flo Joe who excelled at sprinting but could not excel at running long distances due to the great difference in FT to ST muscle fibers in her body.

8. Heredity
We are born with a certain number of FT and ST muscle fibers. These #s cannot be changed. They are determined by genetics: 99.9% genetically determined in males, 92.2% genetically determined in females.

9. Fatigability

Slow Twitch
6 Reasons why they fatigue
1. Muscle glycogen depletion
2. Liver (and thus blood glucose) glycogen depletion
(Hypoglycemia)
3. Dehydration
4. Electrolyte loss (especially in excessive heat-sweating electrolytes)
5. Increased core body temperature
6. Boredom

Fast Twitch
Fatigues faster because of its energy system
1. Fatiguing by-products (H+)
Must train athletes to use anaerobic Glyc. System and deal with high levels of H+. To be able to metabolize them faster and work at partial recovery (tolerated and clear faster).

http://www.brianmac.co.uk/muscle.htm

Sliding Filament Theory 9-24-07

FYI: This was a very hard class lecture to put into notes. There were a lot of pictures/dvd interactive things that I had to try to put into words. I spared you all my "paint" pictures of the NMJ and the sliding filament theory as you can find much much better accounts of these in the text or in the links I've included at the bottom. Many thanks.


Summary from last class:

EPOC: Recovery from exercise (anaerobic or aerobic) is aerobic in nature. You must get anaerobic athletes into some amount of aerobic shape. How much aerobic exercise they need depends on what sport, what position they play, what type of this sport they play. Hard aerobic training destroys explosiveness and strength. Test this by a vertical jump. Make sure their vertical jump stays the same week from week. (High level athletes).

EPOC can stay elevated for very long periods of time after exercise. EPOC is greater after anaerobic exercise. For the average out of shape American: they are still burning calories after exercise during EPOC. Sometimes can stay up for a week. Takes a lot of extra calories to keep EPOC going. Greater EPOC after resistance training. 2-3 resistance training sessions per week could help the average out of shape American lose weight right off the bat.

_____________________________________________________________________________________
STARTING MATERIAL FOR TEST 2:

Neuromuscular System:

Refers to the Nervous system and the muscular system interacting.

Muscular System:
1. Skeletal/ striated muscle
2. Cardiac muscle (heart)
3. Smooth- muscle that surrounds hollow organs and blood vessels.

Nervous system:

Two basic components:
1. Central
A. brain (two parts most related to movement)
* Motor cortex: part of the brain where we store how to perform very simple movementpatterns. i.e. for us: walking. Don’t have to think about doing. Automatic. Can call these patterns up immediately.
*Cerebellum: part of the brain where we store complex type movement patterns. Must focus and concentrate to do them. E.g. Professional dives off of a diving board during the learning phase. Ie Walking for babies.
Constant repetition transfers the storage from the Cerebellum to the Motor Cortex. This is the goal. When you have to use these movement patterns in real situations you will be able to call up the movements quickly.
B. Spinal cord: very thick nerve from base of scull down to sacrum.
2. Peripheral Nervous System: all the nerves that run into and out of the spinal cord, to and from muscles (and organs).
A. Sensory/afferent: feelings; pain, cold, heat, pressure: carries info from muscle to CNS.
B. Motor/ efferent Nerve: carries info from CNS to muscle (telling it to generate force or tension, contract).

Action Potential is how a nerve sends a message (electrical energy).
Fig. 1.
Neuron: smallest structural and functional unit of a nerve. A nerve cell Pg. 12

The NMJ is the Neuromuscular Junction (defined later).

The vast majority of motor neurons have myelin sheath insulation for the nerve to focus the electrical message. It is mostly made of fat and speeds the message. A message sent down a nerve with a mylonated sheath travels about 200 mph while a message sent down an unmylonated nerve only goes about 20 mph. Because the brain is made of mostly fat, it is impossible for humans to have 0% body fat.

Fig. 2

O= Na+ gate ion channels
X= Closed gate

At REST: the nerve is not sending a message. There is a difference in charge between the inside and outside of the nerve. + charged outside and - charged inside. High concentration of K+ (potassium) on the inside, high concentration of Na+ (sodium) on the outside. The charge difference comes from there being much more sodium on the outside than potassium on the inside.

Fig. 3

O= Na+ gate ion channels

X= Closed gate

Triangles= K+ gated ion channels

1st step of a nerve sending a message (action potential) is called depolarization. During depolarization Na+ rushes into the cell. This is a passive process: it does not take energy. These ions naturally move from high concentration to low concentration. At this point the charge is reversed to + on the inside and - on the outside.

Fig. 4 K+ rushes out of the cell from high concentration to low concentration.

If your muscle is picking up a light weight, your nerves don’t have to fire often. Maybe a couple of times to get it to contract. If you are picking up a heavy weight, your nerves will send many messages to:
1. Continue muscle activity
2. Strengthen the contraction of the muscle

To do this we must get the nerve back from re-polarization to Rest state. This takes energy in the form of ATP and requires use of the Na+/K+ pumps. For every 3 Na+ it pumps out, it pumps 2 K+ into the cell. It takes more energy to do this while we are learning a movement pattern than if we already know it very well.

This whole process happens as a chain reaction down the length of the nerve axon until the message (action potential) reaches the muscle.

(cliff’s notes of the other drawings)

Please see book or this link for a picture of the Neuromuscular Junction. http://en.wikipedia.org/wiki/Neuromuscular_junction

The Neuromuscular Junction:
The NMJ (neuromuscular junction) is the place where the motor neuron stimulates the muscle cell.
The muscle and the nerve do not touch. How do we get the message from the nerve to the muscle?

The action potential moves down the axon to the NMJ. This forces Ca+ to be taken into the end of the axon which triggers the vesicles to combine with the cell walls and release their Acetyl choline (ACH) into the gap. ACH binds to ion channels on the muscle causing an action potential.

The action potential runs down the length of the muscle and down the t-tubules (nerves that are located in the muscle). Inside the cell, the sarcoplasmic reticulum (that stores Ca+ ions) receives the action potential which triggers the SR to release its Ca+ into the muscle.

This Calcium then binds to troponin, changing the configuration of itself and tropomyosin, rolling the tropomyosin of of the active sites on actin. The cross bridges of the myosin are immediately attracted to the active sites. With the release of energy from ATP the cross bridges act spontaneously binding with actin’s active sites, and bending backward (power stroke) to pull actin along. This is the Sliding Filament Theory. ACTIN SLIDES OVER MYOSIN TO CAUSE MUSCLE CONTRACTION.

Sliding Filament theory: A muscle shortens and lengthens when the thin/actin filaments slide past the thick/myosin filaments without the filaments changing length themselves. See pages 5-7 of the class packet.

Actin: thin filament
Myosin: thick filament
Tropomyosin: located on actin and cover the active sites.
Troponin: located on the tropomyosin
Actin active sites: where myosin cross bridges connect to slide actin over it.

For more information outside your text, I have found these links to be helpful:

Sliding Filament Theory

http://www.miramar.sdccd.cc.ca.us/faculty/kpetti/WebImages/sliding_filament_theory.jpg

How Stuff Works link for How a muscle contracts (nice pictures)

http://health.howstuffworks.com/muscle2.htm

Just an interesting link

It's an article on active.com about how much protein you should take in after workouts.

http://www.active.com/nutrition/Articles/Protein__Pros__Cons_and_Confusion.htm

The Recovery Process 9-17-07

First Test is on October 1st and includes everything covered from the 1st day up to and including 9/17/07. Chapter 3 in the NSCA book is also included.

THE RECOVERY PROCESS
Y axis: VO2
X axis: Time

Graph 1. Pg. 4 of packet

Walking test of 3 mph on a treadmill for 30 min. The vast majority of energy for this activity comes from the Oxidative (oxygen system, aerobic system) System. During the test, the individual’s VO2 was tested (NOT VO2 max, but VO2 sub maximal value) i.e. How much oxygen is being consumed and utilized per minute. Average resting VO2 for most healthy humans is 3.5 ml/kg/min. This is referred to as 1 MET (metabolic equivalence). For example: if someone were to breath at 10 METs their VO2 would be 35 ml/kg/min. The kg in the equation is the individual’s body weight. So total oxygen consumed will be very different for different people but amount of oxygen consumed per kg will stay the same during rest.

1.As soon as the individual gets onto the treadmill their breathing rate will increase rapidly to meet increased oxygen needs in the body as activity goes from rest to exercise pace. This stage is referred to as “Oxygen deficit.” Oxygen deficit is when oxygen requirement is not being met at the beginning of exercise. (see yellow)

2.The breathing level will stop increasing and reach “steady state.” Steady State is when oxygen demands are being met by oxygen uptake. This is the feeling athletes get when they say “I feel like I could go forever.”

3.At this point the individual completely stops activity and returns to rest state. Theoretically, resting VO2 would be 1 MET. In this case (directly following exercise) the VO2 stays elevated.
This is called: EPOC (excessive post exercise oxygen consumption), O2 Debt, or Recovery O2 and is defined as that amount of oxygen uptake after exercise above that normally consumed during rest. (see blue)

There are two stages of Recovery O2/EPOC/O2 Debt for ANY activity:
Oxygen in these stages is used for completely different things to help your body recover after exercise.

1. Fast decrease or the fast component of Recovery O2. Aka Alactacid (without lactate)
In this stage, there is a rapid decrease in breathing rate. (Specific times vary by individual).
a. CP regeneration (re-synthesis) occurs (for anaerobic & aerobic athletes)
b. Myoglobin replenishment occurs.

CP Replenishment: Figure 2.

After ATP has been broken down and the energy released has been used for muscle contraction, CP is broken down for energy to be used to re-synthesis ATP (this is called a coupled reaction because the energy from one reaction is used to drive another). But how do we re-synthesis CP? We need energy. The energy needed is produced using the oxygen we take in during the fast component of recovery.
During the Aerobic System we break down CHO, Lipids, and Proteins in the presence of oxygen into CO2 + H2O + E. The oxygen needed for this system is the oxygen you breathe during recovery. This E CANNOT be used to re-synthesis CP. It is used to re-synthesis ATP. At this point ATP is restoring quickly and begins to surplus. CP begins to deplete so the body then breaks down some of the surplus ATP to re-synthesis CP.

Fast recovery can happen during a workout also. If you are running a long distance and perform a short sprint to catch up to someone then return to your previous pace, fast recovery is occurring to replenish the CP just used.
You can recover 50% of your CP just used within 30 seconds after an exercise.
Take 2-3 minute rest between 1 RM (heavy sets) to get back almost all of your creatine stores. For muscle hypertrophy take 1 min. rest, for strength a 2-3 min. rest, and for endurance under 30 second rest.


Myoglobin Replenishment
Hemoglobin – red blood cell – carries oxygen from the lungs to the muscles and carries iron. It is stored in the circulatory system.
Myoglobin – looks & acts like hemoglobin but is stored in the muscle. It is the muscle’s own personal store of hemoglobin – it attaches to & stores oxygen – it is an emergency store of oxygen for when the muscle needs it most – for a quick start into the Aerobic System (so the muscles don’t have to wait to receive hemoglobin from the circulatory system to start activity).
For every gram of muscle glycogen the muscle stores, it also stores 3g of water.
And for every gram of creatine stored, 2.5g of water is also stored.

2.Slow decrease or the slow component of Recovery O2. Aka Lactacid
a. Breakdown of lactate (and the clearing of H+ ions)
The oxygen taken in helps turn lactate back into pyruvate
Which can then be converted to Acetyl CoA to enter the Kreb’s Cycle.
b. Meet energy demands of increased: ventilation, heart rate (HR), sweating, and higher metabolism.
Metabolism: the sum of every reaction that occurs in the body (takes a lot of energy).
c. Takes longer to recover from intense anaerobic vs. aerobic workout.

Y axis: Blood lactate & H+ ions (mg %)
X axis: Recovery Time in minutes
Figure 3.

In this study, the individuals ran one mile as fast as they could then had their blood drawn as they recovered. After 20 min. of recovery, the individuals who stopped exercising completely got rid of 50% of their blood lactate and H+ ions. The individuals that used exercise recovery (either intermittent or continuous) got rid of much more. Getting rid of lactate and H+ ions sooner especially is important for athletes who plan to continue to workout soon after their previous workout.
Lactate is NOT what makes people sore one to two days after an exercise because it is gone 20min. To a few hours after a workout. Average time to get back to resting levels for athletes using exercise recovery is about 60 min. Average time to get back to resting levels for an athlete using rest recovery (stopping all activity) is about 120 min.

There are 4 things that happen to lactate during recovery
1. It is reconverted to pyruvate
70% of lactate cleared is reused to create ATP (goes through the systems-see packet pg.2)
2. Can be converted from pyruvate to glucose-muscle glycogen
3. Can be converted from pyruvate to liver glycogen
4. Can be converted to some non-essential amino-acids. (Non-essential: your body makes them and you don’t need to get them from your diet).

Recovery of the Most Important Energy Source in the Body (regardless of what activity):
Muscle Glycogen
How efficiently you restore it affects how much you can train.
Muscle Glycogen Recovery after Low Intensity High Duration Exercise
I.e. Aerobic workouts

1. Complete restoration of muscle glycogen requires high CHO diet
This is critical for active people who train day in and day out. What “high CHO” means is relative to every person. (High carb diet for a college student might be 45%; high carb for a vegetarian might be 65% of the diet).
2. Very poor restoration of muscle glycogen if little CHO in recovery diet.
3. Two days requirement for full restoration. Only if you don’t exercise in the interim. (However most athletes never take a full two days off after exercise)
4. Most rapid restoration occurs during the first 10 hours of recovery. You must eat frequently.
5. Two hour window for immediate optimal restoration immediately following your exercise. It doesn’t matter what type of CHO you take in. It could be candy or pasta-your body uses it the same. This does not take into consideration which is the healthy choice.
The most optimal diet combination is a 3:1 ratio of CHO to protein respectively. 3g of Carbs to 1g of protein. This is ideal for the two hour window. Low fat chocolate milk has this ratio. So do legumes-pinto, garbanzo, navy beans. Slim Fast canned drinks also contain this ratio.


Muscle Glycogen Recovery after High Intensity Low Duration Exercise
I.e. Explosive anaerobic workouts
Exact Same As Above
These requirements are for physically active people regardless of modality.

Muscle Glycogen Studies 9-10-07

The Graphs are now up!

3 Energy Systems Summary


Phosphagen

* Explosive movements- i.e. a 1 time throw, dive, jump, 8 RM heavy bench press (giving an all out effort for under 30 seconds).
It is the breakdown of CP to Creatine+Phosphate+Energy. This E is used to re-synthesis ATP from ADP. This E cannot be used directly for muscle contraction. We lack an enzyme to do this.


ENZYME: Protein catalyst (predominantly made of protein).
CATALYST: Causes a reaction to occur much faster than it would normally occur.
W/o enzymes it would take hours to get from one end of the class to another.




Glycolysis: breakdown of CHO to pyruvate.
Anaerobic/fast: w/o oxygen giving 100% for about 1-3 minutes. The ultimate example of using this system is the 800m sprint.
Pyruvate is further broken down to lactate. See Pg. 40 of packet to read article about the difference between lactic acid and lactate plus the hydrogen ions.

Aerobic/slow: w/oxygen. Pyruvate breaks down to acetyl CoA to go into the Kreb’s Cycle.


Oxidative Phosphorylation/Oxidative System:
Produces the greatest amount of ATP. Long Steady Distance (LSD)- i.e. spin class, aerobics class
98% of energy for a marathon comes from the oxidative system but the sprint at the end could make or break your time and the energy primarily comes from the Phosphagen System.
Vast Majority of energy during x activity comes from x system, however all three play a role in everything we do. This is called the energy continuum.




The Energy Continuum:


The y axis (vertical)= VO2 max (VO2 max: maximal oxygen consumption. It is the single best indicator of aerobic condition-heart, lungs, circulatory system).
X axis (horizontal)= (from left to right) High I/Low D to Low I/High D athletes, where D=duration of exercise and I=intensity of exercise.


Graph 1.



As you can see, this is a linear relationship showing the ability to use the aerobic energy system.
As intensity goes down and duration goes up VO2 max (maximal oxygen consumption) goes up.
Examples of High I/Low D athletes would be: Olympic lifters
Examples of Moderate I/Moderate D athletes would be: mostly team sports
Examples of Low I/High D athletes would be: Marathon runners


The higher your VO2 max, the better the shape you are in. It is the maximum O2 a person can breathe in AND utilize per min. The low for humans is about 10 which would be someone with chronic obstructive pulmonary disease. The highest ever recorded in a human was 90 which was a male cross country skier who uses both upper and lower body. Units are ml/kg/min. Altitude negatively affects VO2 max testing and corrections to the equation need to be made. (Fatigue sets in faster at higher altitudes)



The best way to test VO2 max is with a tread mill and a Douglas bag (to collect exhalation). Run to near exhaustion on a treadmill and breathe in room air and out through a one way valve into a Douglas bag. It is known that there is 20.9% oxygen and 2% CO2 in “room air“. The VO2 max measurement comes from analyzing the difference between the percentages in air inhaled and the percentages in the bag that you have exhaled. Percentage oxygen in the bag should get lower and lower with increased aerobic shape. CO2 should be higher in exhalation than in the “room air“.




How would you test the anaerobic glycolysis system? 800 m dash. Must measure time and H+ ions in blood. Must draw blood. If you are in good shape you would be able to tolerate high levels of H+ ions.


Y axis: H+ tolerance
X: Same as above


Graph 2.



The athletes who’s primary sport involves either VERY short D (high I) activity or VERY long (low I) activity struggle while the moderate athletes thrive.




What about the Phosphagen System? Really explosive activity for 30 sec. Must measure creatine levels. The best test for this is running up a flight of stairs. About 12 stairs. If you are in good shape, your blood will contain a LOT less creatine after your sprint than before it.
Y axis: Creatine usage
X: Same as above


Graph 3.





Olympic Lifters perform this test the best because they have trained this system well even though they don’t run. Quickness, Explosiveness.
However, as I decreases and D increases in athletes, so does tolerance in this system.


The energy continuum concept: energy system utilized during give activity depends on characteristics of that activity.
High intensity low duration = anaerobic
Low intensity high duration= aerobic system
Very simplified.




Energy Nutrients: can break these down to get E for physical activity. Aka “Food stuffs”
1. Protein
2. CHO (Carbohydrates)
3. Lipids/Fats


Protein does not play an important role in giving us energy for exercise. It is not a good idea to break down muscle for energy. Usually don’t get more than five percent or less energy from protein for any exercise. For long distance activities you can get 5-10% from protein. Ironman: 10-15% from protein. Other athletes that may start using more significant %s of protein are low cal dieters. They must increase their protein intake so as not to let their bodies us their own muscles as an energy source. For the athlete, carbs are by far the most important form of energy.


For every 1 mile you run you burn about 100 kcals. If CHO=X and Lipids=y and protein is not a factor as an energy source, then: x+y=100 kcals.




Factors affecting CHO vs. Fat utilization
1. Intensity/duration
2. Diet prior to activity


The left Y axis: % CHO used as fuel
The right Y axis: % Fat used as fuel (with 0 at top and 100 at bottom-inversely related to CHO)
X axis: Low to high intensity (left-right) and long to short duration(left-right)


Graph 4.



As you increase intensity and shorten duration from walking (left) to sprinting (right), the energy use of 50/50% CHO/Fat goes to almost 100 CHO and no Fat usage.
At rest you are getting 1/3 of energy from CHO, and 2/3 from fat. As intensity increases and duration decreases, your body prefers to use more and more CHO. To lose weight, you must be decreased intensity and increased duration.

Y axis: % of fuel supply
X axis: min of work

Graph 5.

During long duration exercise, CHO are the predominant energy source at first, over fat; However, fat usage slowly becomes predominant as the activity continues. It takes a while for the fat burning to kick in. For fat burning to kick in, fat has to go through beta oxidation, then the kreb’s cycle, and then the electron transport chain. That takes time. Must rely on CHO even at low intensities. Takes about 20 min for fat burning to kick in. If you are in great aerobic shape, it can take only minutes for fat burning to kick in. It could take 30 min. for the average out of shape American to get into fat burning (non-aerobically trained athlete).


Intensity is relative to your aerobic level, thus duration is also. Tom can run at 70% of his VO2 max for 2 hours and be burning mostly fat. However, if someone who doesn’t run, tries to run at 70% of their VO2, they would only be able to do this for 15 min and be burning mostly CHO.

3 major places we store CHO (forms)
1. Liver glycogen
2. Muscle glycogen
3. Blood glucose


All CHO need to be broken down or be converted to glucose to be used by the human body. The body is very strict about the levels of glucose it keeps in the blood. So it stores it as glycogen-a polymer or glucose molecules linked together-in the muscles or liver. Of the three stores, the most important by far for physical activity is muscle glycogen. Regardless of if you are an aerobically trained athlete or a resistance trainer.


Factors affecting muscle glycogen utilization:
1. Intensity of exercise
2. Duration of exercise
3. Mode of exercise- type of activity e.g. bike, run, swim, etc.
4. Fitness level- muscle glycogen use becomes more efficient for better trained athletes. Better trained athletes will use much less muscle glycogen.
5. Muscle fiber type-slow/fast twitch. How much slow/fast twitch you have is determined by genetics and cannot be changed.


Left Y axis: % CHO used as fuel 100-0 Right Y axis: % of fat used as fuel (inversely related to CHO-0 on top, 100 on bottom) X axis: Hours of running from 0-4 hours









Graph 6. The type of food, fats or carbohydrates, affect how we perform during exercise and what type of energy source is available to our body during that exercise. CHO is by far the most important food stuffs for active ppl. In this study, athletes performed at 70% of their VO2 max for as long as they could. Fatigue onset corresponded with muscle glycogen depletion. During long duration activity of constant intensity (LSD) fatigue sets in when muscle glycogen was depleted. Using predominantly fat during this test. Glycogen usage decreases quickly. Even though most of your energy comes from fat, muscle glycogen is the limiting factor and creates fatigue. Fat utilization is highly determined by CHO levels.




Graph 7.
Y axis: Muscle glycogen content (decreasing in downward direction)
X axis: Minutes on bike machine


This study was done with the athletes performing at 70% of their VO2 max as long as they could. Measured by biopsy (cutting) of muscle. Fatigue onset corresponded to muscle glycogen depletion. During long duration activity of constant intensity (LSD), fatigue onset occurs when muscle glycogen was depleted.


Graph 8.
Y axis: Muscle glycogen content of muscle (decreasing downward)
X axis: Day A, B, C, D with intensity increasing to the right


These athletes performed day A at 50% of VO2 max- low intensity for 2 hours-didn’t use much muscle glycogen.
Day B was at 60% for 2 hrs. and intensity was raised on each of the four test days (with rest days between). At 90% the athletes could not complete the 2 hrs. and muscle glycogen depletion was great. Muscle glycogen is still the limiting factor. The athletes still had enough fat to use but fatigue set in when muscle glycogen was depleted.

In conclusion to these studies: As intensity increases,; greater use of muscle glycogen to depletion/exhaustion occurs. As duration increases, greater use of muscle glycogen to exhaustion occurs.
DISPITE FAT BEING UNLIMITED.

Y axis: Muscle glycogen content (decreasing downward)
X axis: # of sprint bouts from 0-6

Graph 9.

As intensity of exercise increases, the amount of muscle glycogen utilized also increases. Although glycogen is a primary fuel during sprint bouts, plenty of glycogen remains at exhaustion. (gollnick and et all 1973)

These athletes had their VO2 max tested before this study. The athletes would sprint for 1 minute at 10% above their VO2 max with 10 min. breaks. (Supramax-above VO2 max)
Group averaged about 6 sprint bouts. At the end of the test, they had at least 40% of their muscle glycogen left at exhaustion. This study was testing the fast/anaerobic glycolysis system. Fatigue set in because of the accumulation of H+ ions, NOT because of depletion of muscle glycogen.
During VERY high intensity, short duration activity where anaerobic glycolysis is predominant, muscle glycogen levels are not depleted despite fatigue. High levels of H+ are the culprit of fatigue in this case.


In conclusion to these studies: Limiting factor for low to moderate intensity and long duration activity is muscle glycogen despite fat availability.


Limiting factor for very high intensity very low duration activities is the accumulation of H+ ions despite muscle glycogen and fat availability.


Fat storage can be high but muscle glycogen stores are limited. While you can store almost unlimited fat, you can only store enough muscle glycogen to jog 3 miles. You need muscle glycogen to kick start fat burning. Think of fat as a log and muscle glycogen as kindling. If you have used up all the kindling on the first log of fat and try to put another on the fire, the log will not be able to burn. It needs the kindling, I.e. more muscle glycogen. As you get into better shape your body will need less kindling to get into the fat burning.

Mode of Exercise:
In this study, the athletes were required to run on a treadmill at two resistances, level and uphill. Muscle biopsies were taken from three leg muscles, the gastrocnemius, the soleus, and the vastus lateralus and tested for muscle glycogen content for both the level and uphill sessions. The vastus lateralus used very little muscle glycogen on the level surface and significantly more on the uphill. The gastrocnemius used a lot of muscle glycogen on the level surface and somewhat more on the uphill. The Soleus used a moderate amount of muscle glycogen on the level surface and a bit more on the uphill. This shows the specificity of training certain muscles for certain activities. If you want to get ready for a marathon up Pike’s peak you will need to do a lot of uphill training. If you are training for the Boston Marathon you need to train on very flat surfaces.




There are two types of Skeletal Muscle fiber: ST(slow twitch) and FT (fast twitch).


SLOW TWITCH:
1.generate force or tension slowly, consistently, and for long distances
2. Aka red fiber, type I, slow oxidative
3. Doesn’t fatigue quickly, can last for long duration


FAST TWITCH:
1. Explosive movements
2. Aka type II, white fibers
3. Fatigue very quickly


All muscles are a combination of both. Genetics determines the percentage of both in each muscle.


Different muscles are mostly one or another e.g. posture muscles need to contain mostly slow twitch fibers as they are in use for very long durations.


Utilization of Fats
The major stores of fat are:
1.Viceral/internal fat around organs (apple/android/male type-belly & back, and pear-shaped/gynoid/female type-hips thighs & butt)
2. Subcutaneous- under the skin.
3. Blood-FFA (free fatty acids)
If you estimate someone’s subcutaneous fat you can estimate their overall internal fat storage. That is because 1/3 of our fat is subcutaneous and 2/3 is internal (this varies for different ages, ethnicities, etc.).
4. Muscle triglycerides
At Low/rest intensity- 2/3 fat burned is from blood then when that is used, the visceral fat supplies the blood with more.
At moderate I- we burn mostly visceral fat
And at High I- we burn mostly muscle triglycerides (75% of VO2 max)