Chapter 3 NUFS 163 PDF

Preview

Summary

NUFS 163 KIN 163 Lacey Atkinson ...

Description

02/10/2020

Kin 163 lecture Monday

Human energy CHAPTER 3 How is energy stored in the body? -

-

ATP Phosphocreatine Carbohydrates o Glucose o Glycogen Fats Proteins

Energy systems -

Intermediate o ATP-PCr Short term o Anaerobic metabolism (glycolysis) Long term o Aerobic metabolism (krebs cycle/oxidative)

Physiology of O2 uptake -

Lungs o Transfer O2 from atmosphere to the blood Cardiovascular o O2 rich blood to muscle tissue Metabolism o O2 is used to produce ATP

Fick Equation -

VO2= Q x (a-v O2 difference) Q cardiac output HR heart rate SV stroke volume

Cardiorespiratory Endurance -

Arteries going to the heart, veins going away from the heart Walls constrict and dilate Heart to arteries to arterioles to capillaries to venuole to veins, back to heart

Benefits to cardiorespiratory endurance exercise -

Maintain or increase hearts blood and oxygen supply Increase heart muscle function Strengthen heart contractions

-

Increase cavity size Increase blood volume Reduce blood pressure

Health benefits of physical activity -

Reduced: o Risk of cardiovascular disease o Cancer o Type 2 diabetes o Osteoporosis o Deaths from all causes

Immediate effect of cardiorespiratory exercise -

Increased levels of neurotransmitters; increased blood flow to the brain Increased HR and SV Increased ventilation Reduced blood flow to GI Increased ATP production Increased SBP

Long term effects -

-

-

-

Brain o Improved self-image o Cognitive function o Ability to manage stress o Enhanced learning, memory and sleep o Decreased depression and anxiety o Decreased risk of stroke Heart o Increased size o Increased resting SV o Lower resting HR o Reduction of heart disease and heart attack Lungs o Improved ability to extract oxygen o Reduced risk of colds and upper respiratory tract infections General o Increased sweat rate ands earlier onset o Decreased body fat o Reduced risk of colon cancer and certain other cancers o Increased blood volume and capillary density o Higher levels of HDL o Lower levels of triglycerides

-

-

o o o Muscle o o o Bones o o

Lower resting BP Increased ability of blood vessels to secrete nitric oxide Reduced platelet stickiness Increased number and size of mitochondria Increased storage of glycogen Improved ability to use lactic acid and fats as fuel Increased density and breaking strength bones, ligaments and tendons Reduced risk for low back pain, injuries, and osteoporosis

Estimate maximal oxygen consumption (VO2max) -

1 mile walk 3 minute step test 1.5 mile run-walk test

ACSM Cardiorespiratory recommendations -

3 to 5 days per week 40/50%-85% HRR or VO2R 20 to 60 minutes Use large muscles, rhythmic and aerobic

Heart rate reserve (HRR) -

220-age= maximal heart rate (MHR) MHR- resting heart rate = HRR HRR x 0.5 (50%) + RHR = low end of range HRR x 0.85 (85%) + RHR= high end of range

Volume of O2 reserve (VO2R) -

VO2- oxygen consumption at rest = VO2R VO2R x 0.5 (50%) + O2 at rest= low end VO2R x 0.85 (85%) + O2 at rest = high end Oxygen consumption at rest = 3.5 ml/kg/min

Heat cramps -

Cramping and spasms in muscle groups

Dehydration -

Increased body temp Decreased sweat rate, plasma volume, Q, VO2max, exercise capacity, muscular strength, and stores of liver glycogen For proper hydration during exercise o Drink 16-20oz of water 4 hours before exercise

o o

8-12oz of water 15 minutes before exercise During exercise more than 60 minutes, 3-8 oz every 15-20 minutes

Heat exhaustion -

Weak, rapid pulse Low bp Headache Dizziness Genera weakness Profuse sweating Pale face Psychological disorientation Normal or slightly elevated core body temperature

Heat stroke -

Medical emergency Rapid pulse and respiration Hot, flushed skin (dry or sweaty), red face Chills, shivering Very high or very low BP Confusion, erratic behavior Convulsions, loss of consciousness

Hypothermia -

Signs o o o o o o

Euphoria Slurred speech Slow, weak pulse Shivering collapse Unconsciousness Core body temperature ...