List 8 health benefits associated with regular participation in physical activity
1. Lower risk of coronary heart disease
2. Lower risk of high blood
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3. Lower risk of Type 2 diabetes
4. Lower risk of breast cancer
5. Reduced depression
6. Improved cardiorespiratory and muscular fitness
7. lower risk of colon cancer
8. prevention of weight gain
9. reduce chance of falling
10. improve cognitive function
Define energy as a food source
Energy is the ability to do work and the main source is the sun
List three physiological adaptations that occur to improve exercise performance and state how or why improvement occurs
1. Increase maximal blood flow- Performing aerobic exercise forces larger volumes of blood which increases stroke volume
2. Increased O2 delivery and CO2 removal- the cardiorespiratory system saturates blood coming from the lungs with O2 efficiently. The high pulmonary ventilation assists with the removal of CO2 during exercise.
3. Increase maximal O2 update and aerobic power- regular aerobic exercise causes an increase in a number of capillaries per muscle fiber
How can interval training improve aerobic performance
Maximizing aerobic power and increasing aerobic endurance and anaerobic power
Define ATP
Adenosine Triphosphate
intracellular carrier of chemical energy produced by the bod for muscular work
1 mole of ATP=1/10 energy walk
What are the two energy pathways and describe them
Anaerobic: process of completely breaking down muscle carbohydrates that does not require the presence of O2
Aerobic: process of breaking down carbohydrates and fats with the presence of O2, which leads to an abundant supply of ATP; short spurt, high energy activities
ATP-CP system/phosphagen system (anaerobic)
1. Fuel source
2. Intensity
3. duration
4. List 3 examples of activities that utilize this system
1. chemical creatine phosphate (stored in the skeletal muscles)
2 . very high (high demand for ATP needed)
3. very short, 1-15 seconds
4. sprinting, jumping, throwing, kicking, lifting heavy weights
-quickest way to resynthesize ATP, reaction only requires one enzymatic step
-CP donates a phosphate to ADP to produce ATP, no carbs or fats is used in this process, the regeneration of ATP comes solely from stored CP
-CP comes in small quantities in our cells, so total ATP that can be produced is limited.
Lactic Acid system (anaerobic)
1. Fuel source
2. Intensity
3. Duration
4. List 3 examples of activities that use this system
1. carbohydrates only EITHER glucose (sugar) or glycogen (stored form of glucose)
2. high/moderate
3. short/medium (45-90 seconds)
4. prolonged sprints, swimming, cycling, soccer, basketball, hockey
-glucose/glycogen is broken down through a series of chemical reactions to form pyruvate:
1) glycogen must first be broken down into glucose through glycogenolysis
2) Every 1 molecule of glucose broken down to pyruvate thru glycolysis, 2 molecules of ATP are produced (thus very little energy is produced through this pathway, but the trade-off is you get the energy quickly)
3) Once pyruvate is formed, it has two fates: 1. conversion to lactate or 2. conversion to a metabolic intermediary molecule called acetyl coenzyme A (acetyl-CoA), which enters the mitochondria for oxidation and the production of more ATP.
- Although glycolysis doesn't require O2, pyruvate can readily participate in aerobic production of ATP when oxygen is available in the cell. Therefore, in addition to being an anaerobic pathway, it can also be considered the first step in the aerobic degradation of carbohydrate [Show Less]