Hey everyone! Welcome to my Foundations of Exercise Science blog. These are my notes from Tom's class. I created this blog for people who miss class or just like to see if someone else caught something from lecture that they didn't. I plan to keep posting my notes from every lecture. I can't make any guarantees about the accuracy of my notes as I am taking them just like you are. I may make mistakes or typos. If you happen to catch any, please comment so that I can fix those mistakes, etc. I also can't make guarantees about how fast I get my notes posted. I will do my best at getting them up quickly but we are all human, sometimes things don't go as planned :). Lastly, if you have any suggestions, please don't be a stranger. Thanks! KristenThursday, August 30, 2007
First Post
Hey everyone! Welcome to my Foundations of Exercise Science blog. These are my notes from Tom's class. I created this blog for people who miss class or just like to see if someone else caught something from lecture that they didn't. I plan to keep posting my notes from every lecture. I can't make any guarantees about the accuracy of my notes as I am taking them just like you are. I may make mistakes or typos. If you happen to catch any, please comment so that I can fix those mistakes, etc. I also can't make guarantees about how fast I get my notes posted. I will do my best at getting them up quickly but we are all human, sometimes things don't go as planned :). Lastly, if you have any suggestions, please don't be a stranger. Thanks! Kristen
Foundations of All Activity-Notes from 8/27/07
(Diagram: ATP molecule)
Foundation of all activity:
All physical activity requires energy.
ENERGY: The ability or capacity to do work (exercise).
72% of Americans don’t get the minimum amount of exercise.
The origins of this science came from Work Physiology: 1. how to make workers more productive. 2. War- train ppl for war. So it didn’t start with athletes.
6 Forms of Energy
* 1. Chemical- carbs, proteins, lipids
* 2. Electrical- brain sends message to body through nerves
* 3. Mechanical- muscle contracts after it receives the electrical signal
4. Heat- generating heat, sweat, regulating core temperature
5. Solar- light, indirect source of energy. Plants must convert this energy for us-which leads back into #1.
6. Nuclear- spending no time talking about this one.
We must break down carbs, proteins, and lipids and convert it into the universal energy source ATP (Adenosine triphosphate). ATP is a high energy compound located in our muscles. When broken down it provides the energy for all activity.
ATP<==>ADP + P + Energy (E)
Where E in this equation is used directly for muscle contraction, eg activity, exercise.
Muscles hold only so much ATP so we must become (with training) more efficient at the re-synthesis of ADP to ATP.
(reversible equation) with the addition of E to the right, we can force the equation back to the left and re-synthesis ATP.
There are three ways to (make energy to) re-synthesis ATP after it is broken down to ADP.
THE ENERGY SYSTEMS:
Phosphagen System
Aka: ATP-CP system
Critical for Resistance Training
Along with ATP, we also store Creatine Phosphate in our muscles. CP is another high E compound. CP<==>P + E Where E in this equation cannot be used directly for muscle contraction. We are missing an enzyme to make that possible. However, this E is used to add the P back to ADP to make ATP. C + P come back together during rest.
Applications to Exercise:
Characteristics of the CP System:
VERY quick source of energy
VERY fast recovery
VERY limited energy source (Creatine being a limiting compound)
Utilized during VERY high intensity activity.
Produces energy for VERY short duration activities (<30sec.).
Anaerobic Glycolysis
aka. fast glycolysis
GLYCOLYSIS: The breakdown of carbohydrates to pyruvate
CHO--pyruvate
Carbohydrates are, by far, the most important energy source for the body.
Carbohydrates are stored predominantly in:
1. the liver (liver glycogen)
2. Muscles (muscle glycogen)
3. Blood ( bloog glucose)
4. Sugar you just ate
CHO-->pyruvate-->lactate + H + E (this energy is used to resynthesis ATP)
(equation for fast/anaerobic glyc.)- this happens quickly
Lactate has a carboxyl group that is missing a hydrogen. The hydrogen is floating in solution in the muscle. This is what creates a burning sensation. This is what distinguishes it from Lactic acid, which has its H attached. There is NO such thing as lactic acid in the human body. H stays separate from Lactate in pHs of about 7.0 (our bodies). Lactic acid can only exist in a system with a pH of about 3.0.
Characteristics of Anaerobic Glycolysis:
1. Quick source of E (as opposed to very quick)
2. Fatiguing by-produce (H+) limits exercise.
3. Limited energy stores
4. Utilized during high intensity activity
5. Produces energy for short duration activities (1-3 min.)
Carbs break down quickly, more so than fat and proteins.
6. Utilizes CHO as energy source to resynthesis ATP (muscle glycogen, liver glycogen, blood glucose, sugars taken in)
7. Anaerobic process
However, recovery from this system is aerobic in nature
Examples of anaerobic glycolysis in action: 800m run, 2 laps, 2 min. rounds of ice hockey, boxing round.
Throwing up is from wanting to get rid of high H+ levels (low pH).
This is a hard, uncomfortable system to train.
Oxidative/O2/Aerobic System:
(pg. 42 in Foundations of Exercise text)
Uses all three of the main energy nutrients (foods that wehn broken down give you E).
1. Proteins
2. Lipids
3. Carbohydrates---> CO2 + H2O + E (to resynth. ATP)
4. Alcohol- no discussion in class
How do carbs enter the oxidative system? A: Via slow glycolysis (aerobic).
How do proteins enter the oxidative system? A: Via deamination.
How do lipids enter the oxidative system? A: Via beta oxidation
We get more energy from fat than from CHO.
Characteristics of the Oxdative System:
1. Slow source of energy
2. "Limitless" energy stores (if 100% efficient)
3. Supplies energey for low intensity activities
4. Utilized during long duration activities (>3 min.). The quicker they are in aerobic shap, the faster your client can start burning fat-this is the system to burn fat. 5. No fatiguing by-products. Just CO2 and H2O.
6. Utilizes CHO, fats, and or proteins as energy source. Side Note: It is NEVER a good idea to you protein as a source of energy.
7. Aerobic process
Examples of the Oxidative System in action: taking notes, marathon, yoga (45min.), pilates, triathlon.
Extra Links:(Wikipedia Glycolysis) http://en.wikipedia.org/wiki/Glycolysis
(Wikipedia Creatine) http://en.wikipedia.org/wiki/Creatine
(Wikipedia ATP) http://en.wikipedia.org/wiki/Adenosine_triphosphate
(Howstuffworks ATP) http://health.howstuffworks.com/sports-physiology2.htm
(Howstuff works Aerobic respiration) http://health.howstuffworks.com/sports-physiology5.htm
(Howstuffworks Phosphagen System) http://health.howstuffworks.com/sports-physiology3.htm
Foundation of all activity:All physical activity requires energy.
ENERGY: The ability or capacity to do work (exercise).
72% of Americans don’t get the minimum amount of exercise.
The origins of this science came from Work Physiology: 1. how to make workers more productive. 2. War- train ppl for war. So it didn’t start with athletes.
6 Forms of Energy
* 1. Chemical- carbs, proteins, lipids
* 2. Electrical- brain sends message to body through nerves
* 3. Mechanical- muscle contracts after it receives the electrical signal
4. Heat- generating heat, sweat, regulating core temperature
5. Solar- light, indirect source of energy. Plants must convert this energy for us-which leads back into #1.
6. Nuclear- spending no time talking about this one.
We must break down carbs, proteins, and lipids and convert it into the universal energy source ATP (Adenosine triphosphate). ATP is a high energy compound located in our muscles. When broken down it provides the energy for all activity.
ATP<==>ADP + P + Energy (E)
Where E in this equation is used directly for muscle contraction, eg activity, exercise.
Muscles hold only so much ATP so we must become (with training) more efficient at the re-synthesis of ADP to ATP.
(reversible equation) with the addition of E to the right, we can force the equation back to the left and re-synthesis ATP.
There are three ways to (make energy to) re-synthesis ATP after it is broken down to ADP.
THE ENERGY SYSTEMS:
Phosphagen System
Aka: ATP-CP system
Critical for Resistance Training
Along with ATP, we also store Creatine Phosphate in our muscles. CP is another high E compound. CP<==>P + E Where E in this equation cannot be used directly for muscle contraction. We are missing an enzyme to make that possible. However, this E is used to add the P back to ADP to make ATP. C + P come back together during rest.
Applications to Exercise:
Characteristics of the CP System:
VERY quick source of energy
VERY fast recovery
VERY limited energy source (Creatine being a limiting compound)
Utilized during VERY high intensity activity.
Produces energy for VERY short duration activities (<30sec.).
Anaerobic Glycolysis
aka. fast glycolysis
GLYCOLYSIS: The breakdown of carbohydrates to pyruvate
CHO--pyruvate
Carbohydrates are, by far, the most important energy source for the body.
Carbohydrates are stored predominantly in:
1. the liver (liver glycogen)
2. Muscles (muscle glycogen)
3. Blood ( bloog glucose)
4. Sugar you just ate
CHO-->pyruvate-->lactate + H + E (this energy is used to resynthesis ATP)
(equation for fast/anaerobic glyc.)- this happens quickly
Lactate has a carboxyl group that is missing a hydrogen. The hydrogen is floating in solution in the muscle. This is what creates a burning sensation. This is what distinguishes it from Lactic acid, which has its H attached. There is NO such thing as lactic acid in the human body. H stays separate from Lactate in pHs of about 7.0 (our bodies). Lactic acid can only exist in a system with a pH of about 3.0.
Characteristics of Anaerobic Glycolysis:
1. Quick source of E (as opposed to very quick)
2. Fatiguing by-produce (H+) limits exercise.
3. Limited energy stores
4. Utilized during high intensity activity
5. Produces energy for short duration activities (1-3 min.)
Carbs break down quickly, more so than fat and proteins.
6. Utilizes CHO as energy source to resynthesis ATP (muscle glycogen, liver glycogen, blood glucose, sugars taken in)
7. Anaerobic process
However, recovery from this system is aerobic in nature
Examples of anaerobic glycolysis in action: 800m run, 2 laps, 2 min. rounds of ice hockey, boxing round.
Throwing up is from wanting to get rid of high H+ levels (low pH).
This is a hard, uncomfortable system to train.
Oxidative/O2/Aerobic System:
(pg. 42 in Foundations of Exercise text)
Uses all three of the main energy nutrients (foods that wehn broken down give you E).
1. Proteins
2. Lipids
3. Carbohydrates---> CO2 + H2O + E (to resynth. ATP)
4. Alcohol- no discussion in class
How do carbs enter the oxidative system? A: Via slow glycolysis (aerobic).
How do proteins enter the oxidative system? A: Via deamination.
How do lipids enter the oxidative system? A: Via beta oxidation
We get more energy from fat than from CHO.
Characteristics of the Oxdative System:
1. Slow source of energy
2. "Limitless" energy stores (if 100% efficient)
3. Supplies energey for low intensity activities
4. Utilized during long duration activities (>3 min.). The quicker they are in aerobic shap, the faster your client can start burning fat-this is the system to burn fat. 5. No fatiguing by-products. Just CO2 and H2O.
6. Utilizes CHO, fats, and or proteins as energy source. Side Note: It is NEVER a good idea to you protein as a source of energy.
7. Aerobic process
Examples of the Oxidative System in action: taking notes, marathon, yoga (45min.), pilates, triathlon.
Extra Links:(Wikipedia Glycolysis) http://en.wikipedia.org/wiki/Glycolysis
(Wikipedia Creatine) http://en.wikipedia.org/wiki/Creatine
(Wikipedia ATP) http://en.wikipedia.org/wiki/Adenosine_triphosphate
(Howstuffworks ATP) http://health.howstuffworks.com/sports-physiology2.htm
(Howstuff works Aerobic respiration) http://health.howstuffworks.com/sports-physiology5.htm
(Howstuffworks Phosphagen System) http://health.howstuffworks.com/sports-physiology3.htm
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