EXERCISE PHYSIOLOGY Definition Exercise Physiology -function of the human body while exercising.

-how bodies' structures and functions are altered when we are exposed to acute and chronic bouts of exercise. Sports Physiology -concepts of exercise physiology to training the athlete enhancing the athlete's sports performance. -from exercise physiology ______ HISTORY Roots- anatomy and physiology 450 B.C. Hippocrates- father of preventive medicine >based on logical science at what the eyes could see. 131 A.D. Galen- Laws of health =breathe fresh air =eat and drink right food/beverage =exercise =regular bowel movement =control emotions -Galen used to dissect animals -Treated Gladiators physical injuries HYGIENE=HEALTH

Greek and Romans- also studied anatomy and attempted to explain -Leonardo da Vinci 1821 MEGENDIE -experimented on dogs metabolism. - feed sugar and water. Fernand LaGrange -1989 Physiology of bodily exercise which was highly criticized. -pure theories, little facts A.V. Hill 1921 won a nobel prize for Cellular metabolism anatomy had a connection to humans. -healthy individuals should be studied. 1927 HARVARD FATIGUE LABORATORY -headed by D.B. Dil for 20 yrs. HEALTH- optimal well-being of a person that contributes to the quality of life. -more than freedom from illness and diseases -high level of mental, social, emotional, physical and spiritual wellness within the limits of genetics. WELLNESS- integration of many different components that expands a person's potential to live. -positive component of good health -patterns of behavior FITNESS

_________________________________________ -experimented on animals which the

-Ability to function efficiently and effectively to perform daily activities.

while stationary or moving. >Speed- Ability to perform a movement at a short period of time. >Reaction time- time elapsed between

FITNESS COMPONENTS Health related >cardiovascular fitness - ability of blood vessels, blood and and tissues. -ability of the muscle to utilize fuel to sustain exercise. >respiratory endurance -lungs+ high HR and RHR. >Muscular endurance -ability of the muscles to perform contraction over long period of time. >muscular strength -Ability of muscles to exert external force. >Flexibility -ROM of a joint >Body composition -amount percentage of muscle, fat and bone. SKILL RELATED >Agility- ability to rapidly & accurately change direction. with body parts to perform motor task smoothly and accurately. >Balance-maintenance of equilibrium

stimulation and the beginning to reaction to the stimulation. >Power- Ability to transfer energy and force at a short period of time. COMPONENTS >Metabolic Fitness- blood lipid, sugar, insulin, HDL, LDL. >Bone Integrity- soundness and density of bones. _________________________________________ ______ RATE LIMITING FACTOR Physical, Mental and Technical Environmental physiology -effects of environment to physiology MAJOR INTEREST >Acute exercise- individual bouts of exercise >Chronic exercise- repeated bouts of exercise >Chronic adaptation to exercise of training effects: -Physiological adaptations *respiration rate *skin and deep body temp *muscle activity

respiratory system to fuel O2 to muscles NON-PERFORMANCE FITNESS

>Coordination- ability to use the senses *heart activity

*o2 consumption -improved exercise capacity and efficiency GAS General Adaptation Syndrome -the body's short-term and long term adaptation to stress SAID Specific adaptation to imposed demands HANS DE SOYE >Starvation, Dehydration, and physical injury STAGE 1:Alarm reaction -immediate reaction to stress -fight or flight response of adpatation -if stress continues, body adapts to stressors. -changes at different levels in order to reduce the effect or stressors STAGE 3: Stage of exhaustion -body's resistance may be reduced infections >Tissues of the body (bone, muscle, tendon, cartilage, ligaments) adapt to demands imposed upon them. TEST FOR ADAPTATION APPARATUS

USE OF ERGOMETERS- measures amt. and rate of physical work to be measured under standardized conditions. -Cycle ergometers- easier BP assessment and blood sampling due to immobilization of the upper body. -Treadmill- ensures rate of work remains constant. a natural activity and depends on body weight. -tethered swimming -swimming flume -rowing/arm ergometer FACTORS TO CONSIDER: May affect physiological status ENVIRONMENT -lighting LAST MEAL -timing -volume -content QUALITY OF SLEEP DIURNAL VARIATION -biorhythm MONITORING EXERCISE INTENSITY THR -training heart rate -linear relation between maxHR(bpm) and oxygen consumption (Vo2) MaxHR- 208- (age x 0.7)

STAGE 2: Stage of resistance/ Stage -temp

-can experience heart attacks or severe -menstrual cycle

KARVONEN METHOD THR75%=HRrest + 0.75 (Hrmax Hrrest) MET METABOLIC EQUIVALENT FOR ACTIVITIES 1MET= 3.5ml/kg/min= VO2 at rest Medical Clearance -graded exercise testing -gradual inc. of intensity Take note of: -ACSM coronary diseases -females older than 55 -males older than 45 -family history -smoking -sedentary lifestyle -obese EXERCISE PRESCRIPTION F-frequency I-intensity T-time T-type Threshold-limiting factor 1.)Individuality- Genetic make up 2.)Specificity-According to need per sport 3.)Reversibility- Unloading for

recovery, disuse 4.)Progressive overload- Gradual increase to improve 6.)Periodization- Gradual cycling of specificity, intensity & volume of training Macrocycle- 1 year Mesocycle -competition -transition 2 FORMS OF PERIODIZATION 1.) Classic strength and power 5phases a.) inc. volume dec. intensity -formation and foundation Endurance-low speed, long duration Weights- heavy load, low reps b-d.) dec. in volume and gradual increase of intensity -light resistance training -physical and mental training 1-3 cycles a year is healthy MUSCLE CONTRACTION CONCENTRIC- Shortening of muscles ECCENTRIC- lengthening of muscles NEEDS ANALYSIS -Major muscle groups -Type of training -energy system

50-85% in aerobic exercise to take effect 5.)Hard/Easy- Intensity

CONSIDERATIONS BEFORE EXERCISE -preparation

ASYMPTOMATIC-absence of symptoms f.) Active recovery phase

PRINCIPLES OF EXERCISE TRAINING RESISTANCE TRAINING PROGRAM

-injury prevention PRESCRIPTION DESIGN -exercises -order -set and rest -intensity, reps and movement of muscles Hypertrophy -enlargement of muscle -chronic=adaptation -transient=acute/single bout STRENGTH DEVELOMENT Resistance: mod to high/1RM(adv) Reps: low to moderate Velocity: slow-moderate ENDURANCE Resistance: low-mod/30-80% Rm (adv) Reps: modearate-high/10-25 or more(adv) Velocity:slow-moderate Freq.:2-4/4-6 adv POWER Resistance:low-mod/>80% adv. Reps:mod-high Velocity:moderate to fast Freq.:2-4/4-6 adv. MUSCLE HYPERTROPHY Resistance:mod-high/60-80%, 70-100% adv Reps:low-mod Velocity:slow-moderate-fast

Freq.:2-4/4-6 adv Weight lifters function- strength and power body builder- aesthetics TYPE OF RESISTANCE TRAINING 1.) ISOMETRIC -static-contraction resistance training -no movement but there is contraction ADV. -strength gains exceeds dynamiccontraction exercises. -rehab, recovery, reduce atrophy and strength loss DISADV. -limited to angle muscle is worked -Space saving and limited versatility and accessibility ADV. -more motor units recruited in use and support of muscles DISADV. -weakest portion of ROM as fatigue -causes cheating 3.)ECCENTRIC TRAINING -produce greater strength and HYPERTROPHY theoretically -dynamic-contraction=resistance training emphasizing eccentric phase. 4.) VARIABLE RESISTANCE -device used to adjust resistance -muscle more fully trained if forced to

frequency(per week): 2-4 days/4-6(adv) 2.) FREE WEIGHTS

act at higher constant % of its capacity thru each point in its ROM 5.)ISOKINETIC -isotonic-concentric contraction -use of electronic, air, hydraulics to control speed of movement DISADV. -Do not permit acceleration 6.)PLYOMETRICS -isotonic exercises for power development of motor units and recovered during concentric contraction. 7.) ELECTRICAL SIMUATION -rehab purposes ANAEROBIC AND AEROBIC POWER TRAINING ANAEROBIC POWER -ATP-Pcr -anaerobic glycolithic systems ATP -adenosine triphosphate -provides cells with a means of storing compound. Pcr-Phosphocreatine AEROBIC OXIDATIVE SYSTEMS -depends on energy system used by sport

-doesn't just use one system INTERVAL TRAINING -training which consists of repeated bouts of high to moderate intensity exercises interspersed with periods of rest or reduce intensity exercise. ex. set1:6x400m at 75s (75-s jog) set2: 6x 800m at 180 s (180-s jog/walk) VARIABLES TO CONSIDER IN INTERVAL TRAINING -distance -rest duration and active recovery interval -type of activity during interval -frequency of training per week THERMODYNAMICS Law#1 Energy can neither be created nor destroyed Law#2 Randomness-increase in entropy causes decreases in free energy ANAEROBIC -Alactic anaerobic energy system -Aerobic glycolysis/lactic acid system AEROBIC -With O2 -aerobic oxidation system

-stretch reflex to facilitate recruitment -rate of exercise interval >energy stored in eccentric contraction -reps and sets

and conserving energy in a high energy -without O2

METABOLISM CARBOHYDRATE -number one source of energy -breaks down into monosaccharides -if not used glucose turns into glycogen -stored in liver and muscles FAT -body stores more fat than carbs -less accessible for cellular metabolism + FFA PROTEIN -turns into glucose through gluconeogenesis lipogenesis -can supply 5% 10% of energy in prolonged exercise BIOENERGETICS -ATP production -Glycolytic System -Oxidative system -ETC -Krebs 3 BROAD STAGES FOR MICRONUTRIENT USE IN ENERGY METABOLISM Stage 1 -digestion -absorption -assimulation into useful form Stage 2

-degregation of sub-units into Acetyl-CoA Stage 3 -oxidation of acetyl CoA CARBOHYDRATE >important for energy 1.)GLYCOLYSIS GLUCOSE [GLU] CHOGlucose and Glycogen GLYCOGEN [GLY] -85% of our ATP -Can use CHO, FAT, AMINO ACIDS CHO can be found in: -liver, muscle, blood and extracellular 4.1 kcal/g= 1 g of CHO liver 110g muscle 500g glu in body 15g 2500-3000 kcal of energy SOURCES OF CHO 1.)Ingestion 2.)Gluconeogenesis >Amino acids >lactate >glycerol -high glucose level=hyperglycemic -low glucose level=hypoglycemic -normal level=euglycemia GLUCOSE ENTRY Regulated-needs transporter Unregulated- doesn't need transporter

-its reduced into triglyceride--->glycerol 2.)OXIDATIVE PHOSPHORYLLATION

-can be converted in fatty acids through fluids

--->GLUCOSE is a sole source of fuel for ETC RBC, brain cells, kidney cells, liver cells by Facilitated diffusion. ADIPOSE CELLS/FAT TISSUES FAT TRIGLYCERIDES -glycerol -free fatty acids Males:10-15% Females:15-20% 7500kcal Subcutaneous and visceral fat- 7800g intramuscular fat-161g 9.4 kcal/g of fat=1 gram of fat L-CARNITINE -shuttle -FFA will go inside the mitochondrial matrix for metabolism -FAT=ENERGY PROTEINS CHON -minor energy source 1.) Gluconeogenesis -protein/amino acids--> glucose 2.)Liponeogenesis -protein---> FFA >ATP production from glycolysis *1 GLUCOSE=36 ATP CHON=4.1g kcal/g of protein GLYCOLYSIS KREBS CYCLE Yields GLU= 36 ATP GLY= 37 ATP METABOLISM >ATP & Cellular metabolism ATP HOMEOSTASIS -constancy of concentration of ATP over varied activities POWER Duration: 0-3 secs System: Immediate -lactic anaerobic -ATP, Pcr -Phosphagen system Source: -ATP -Creatin Phosphate -Myokinase Enzyme system ADP + ADP -->ATP + AMP enzyme=ADENYLATE KINASE SPEED Duration: 4- 50 secs System: -Non-oxidative -Anaerobic glycolysis -Lactic acid system -Immediate energy system Source: BREAKDOWN OF GLYCOGEN & GLUCOSE

GLUCOSE--> 2ATP + 2LACTATE + 2H 3.) ETC or oxidative phosphoryllation GLYCOGEN--> 3ATP + 2LACTATE + 2H ENDURANCE Duration:2mins System: -oxidative -aerobic oxidation -oxygen system Source: PALMITATE+02--> 129ATP + CO2 +H2O IMMEDIATE ENERGY SYSTEM ATP-PCr phase of exercise; ANAEROBIC GLYCOLYSIS -power and speed GLYCOLYTIC SYSTEM GLYCOLYTIC--->LACTATE--->PYRUVATE and ATP (o2 not needed and lactate produces lactate acid) -produces pyruvic acid -pyruvic acid +O2--> lactic acid 3 ENERGY SYSTEM OXIDATIVE SYSTEM 1.) Aerobic glycolysis PYRUVATE--->ACETYL CoA 2.)Krebs Cycle--->H ACETYL CoA---> 2ATP -uses H+ combined with NAD & FAD H2O + CO2-->LAST BY-PRODUCT OF CELLULAR RESPIRATION ENZYMES -acts as a catalyst -speeds up or lowers the energy activation of reactions -presence of oxidative enzyme can determine performance 1.) Oxidative capacity of muscles depends on the number of mitochondria 2.) Oxidative enzyme concentration 3.) Fiber type composition HOMEOSTASIS=BALANCE ENDOCRINE SYSTEM -tissues -glands that secrete hormones ENDOCRINE GLANDS -secrete hormones to blood to specifi target cells STEROID HORMONES -soluble in lipid -diffuse in thin cell membrane ex. -cortisol, aldosterone, estrogen, testosterone etc. NON-STEROIDAL HORMONES >Not soluble in lipids 1.) AMINO ACID DERIVED

GLUCOSE + O2-->36ATP + C02 +H20 OXIDATIVE CAPACITY OF MUSCLES

-energy system that is used in the early 4.) O2 availability

>THYROID GLAND -thyroxine and triodothromine >ADRENAL MEDULLA -Epinephrine -norepinephrine 2.)Protein/Peptide hormones CAMP -2nd transmitter messenger -cyclic adenosine monophosphate AMP >Hormones are sometimes released in week or month. HORMONE REGULATORY NEGATIVE FEEDBACK INSULIN and GLUCAGON -antagonist hormones -both can occur at a high level at the sam time. -UP regulations=increases receptors -down regulation=decreases receptors(desensitization) REGULATION OF METABOLISM (EXERCISE) I. Glucose -release of stored glcogen -gluconeogenesis circulating glucose

4.)Cortisol- inc. protein catabolismfor guconeogenesis 5.) Growth hormones-help inc. mobilization of FFA 6.)Thyroid hormones- promote glucose catabolism for metabolism II. Glucose uptake by muscle INSULIN -transport glucose to blood -suppresses gluconeogenesis -rate of lipolysis 1.) low insulin 2.) epinephrine 3.) NE 4.) cortisol 5.) GH 6.) Lipase enzyme IV. Fluid and electrolyte balance -NA, K, CA, CL TWO MAJOR HORMONES 1.)ADH -anti-duretic -water conservation -less water in urine -dehydration occurs 2.)ALDOSTERONE

short burts that can last for a min., day, III. Regulation of fat metabolism

*4 hormones work to inc. the amount of -democoncentration 1.) Glucagon-liver glycogen breakdown -inc. plasma vol. after dehydration 2.)Epinephrine- work with glucagon to -12-48hrs. help gluconeogenesis 3.)Norepinephrine -Promotes real absorption of NA and K extraction.

FIGHT OR FLIGHT RESPONSE ENERGY EXPENDITURE >Metabolism CALORIMETRY INDIRECT expired 2.)HALDANE TRANSFORMATION O2=20.93% CO2=0.04% N=79.03% ViN2(vol. of N inspired) VeN2(vol. of N expired) FORMULA!! RQ=cellular level ISOTOPICAL MEASUREMENT O2 consumption of an average person =.03L of O2/min =18L of O2/hour =432L of O2/ day RER common=0.80 (resting, mixed diet) Caloric equivalent=4.8 kcal/LiO2 consumed CALORIC EXPENDITURE OF A PERSON 3.)RER -Respiratory exchange ratio kcal/day=L of O2 consumed/day x kcal/L =432L O2/day x 4.8kcal/L of O2 =2074 kcal/day BMR BASAL METABOLIC RATE -rate of energy expenditure in a supine position measured at 8 hours of sleep in a laboratory -energy required to carry out physiological functions RER=VCO2/VO2 Protein RER=0.81 Kilocalories/energy GLUCOSE=RER= FACTORS Fat free mass higher the FFM=higher the BMR FFM-lean tissue 1.) VO2= vol. of O2 inspired vol. of O2 respiratory quotient FAT=

Gender males have higher BMR as compared to females Body surface area higher BSA=higher BMR Age -the older=lower the BMR Temperature -higher temp=higher BMR Stress more stress=higher BMR Hormones -more hormones=higher BMR RMR Resting metabolic rate BMR=kcal/kg FFM/min. BMR=RMR values= 12002400kcal/day Normal activiity=1600-3000 kcal/day 1MET -ave sitting resting energy of an adult 3.5mL kg/min. of O2 -1kcal/kg/hour 29mL/kg/min of O2 utilize MET= MAXIMAL AEROBIC EXERCISE -VO2 max -VO2 max=m/O2/kg/min. -AEROBIC CAPACITY -MAXIMAL OXYGEN UPTAKE *best single measurement of cardiorespiratory endurance -75-80% VO2 max VO2 of active/untrained women=38-42 ml/kg/min men=44-50 ml/kg/min. VO2 max decreases 1% a year ELITE LONG DISTANCE RUNNERS >80-84 ml/kg/min. Highest ever FEMALE 66 kg Submaximal Exercise -below the maximum capacity male(Norwegian skier)- 94ml/kg/min. female(skier)-77ml/kg/min. SEDENTARY ADULT 20ml/kg/min ANAEROBIC EFFORT *increase in power output=increase of O2 uptake or VO2 max

-common methods to measure--->INDIRECT

LACTIC ACID--->LACTATE+H ions -high amount of H ions can cause acidosis INCREASE OF INTENSITY -rate of lactate production exceeds the rate of lactic clearance. -expressed as the % VO2 max at which it

EPOC EXCESS POST EXERCISE OXYGEN CONSUMPTION *O2 DEFICIT

occurs. increase in performance with inc. in VO2 max thus inc. in lactic threshold. LACTIC THRESHOLD=ANAEROBIC THRESHOLD LA threshold 50-60% of untrained individuals.

-oxygen deficit -the vol. of O2 consumed after exercise above what you normally consume. -O2 required to rebuild ATP and Pcr stores(FAST COMPONENT) GLY store(SLOW COMPONENT) -clear Co2 from metabolism -body temp. elevated (metabolic and is needed -effects of NE and E LACTIC THRESHOLD -indirect FATIGUE power output to continue muscular work at a given intensity. -weak feeling 1.)Lack of energy delivery -ATP-PCr, anaerobic glycolysis, oxidation 2.)Accumulation of metabolic by product -lactate, H -O2 required to clear lactate and restore -inability to maintain the required

respiration rates increase thus more O2 4 PERIPHERAL FATIGUE

-heat(muscle temperature) -Bufferslowers PH level PH=6.9---inhibits PFK PFK---rate limiting enzyme in glycolysis->dec. in ATP production -core temp inc. causes an inc. use of carbs depleting glycogen stores. 3.) Failure of muscle fibers; contractile mechanism -sliding filament theory 4.) Alteration in the nervous system TIME TO FATIGUE -diet -type and intensity of exercise -fiber type of the involved muscle -type of training