OTQ lesson: Rhythmic Calisthenics

METABOLISM: Energy Systems at Work During Exercise

Metabolism is the sum of the chemical reactions occurring in a living organism
● More than 1000 reactions take place in even the simplest organism
● All of the reactions are well organized

Reactions can be ordered in such a way that the product of the first is a reactant of the second,
the product of the second is the reactant of the third, and so on.
● These sequences are called metabolic pathways.

Digestion or the breakdown chemically or physically of food and Absorption wherein the
nutrients are taken in by the system all fall under metabolism.

Metabolism is the cumulative sum of the following reactions:

➔ Catabolic: reactions in which chemical substances are broken down to generate and
release energy (also called exergonic reactions).
➔ Anabolic: reactions in which something larger is made out of smaller substances These
use energy (also called endergonic reactions).

Energy Sources for Exercise

Our bodies need a greater amount of energy when we participate in physical activities such as
exercise.
➔ Energy can be viewed as the ability or capacity to do work.

However, the way energy is made available for the body depends on:
● Intensity (specific weights; how heavy it will be for you to carry)
● Duration (how long does an individual bout of exercise last)
● Frequency (how often and what bout of exercise occurs)
● Type of exercise (Aerobic or Anaerobic)
The energy sources that we need in order to perform activities are not always in the form that
are readily available to us. Instead we need to rely on different energy sources that comes in the
form of 6 essential nutrients:
1. Carbohydrates (CHO)
2. Lipids (FAT)
3. Proteins (PRO)
4. Vitamins
5. Minerals
6. Water

Energy Sources
Nutrient:
● The basic substance that the body uses for a variety of important functions (e.g.
survival, growth, repair etc.)
● Anything you ingest for which your body has a function
● Can be classified as MACRO (need in large amounts) or MICRO (need in smaller
quantities)

The energy derived from food is measured in KILOCALORIES, or CALORIES as they are more
commonly known.

One Calorie is the amount of heat required to raise the temperature of 1kg of water by 1 degree
centigrade.
● 1lb of fat is approximately 3500 calories
● The average human burns 2500 calories per day
● In order to gain 1lb in a week, one should have an excess of 500 calories per day

Macronutrients
The body uses CARBOHYDRATES (CHO), LIPIDS (FAT), and PROTEINS (PRO) in larger quantities
to provide the necessary energy to maintain cellular activities both at resting and during
exercise. During Exercise, the primary nutrients used for energy are CHO & FAT, with PRO only
contributing 5-10% of the energy used. Proteins are mostly used when repairing or building
muscles.

Carbohydrates
● Composed of atoms of carbons, hydrogen, and oxygen.
● Stored carbs provide the body with a rapidly available energy source
● 1g is equal to 4 kilocalories of energy
● 3 forms: monosaccharides, disaccharides, and polysaccharides
● Primary source of energy
● Adequate amount is needed to metabolize fat
● Stored in the muscles and liver as glycogen
 ● In order for our body to utilize carbohydrates as energy, they need to be in the form of
glucose.
● It can be found in both healthy and unhealthy foods (e.g. bread, rice, pasta, potatoes,
corn, bean, and fruits).
● It can come in many forms: sugars, fibers, and starches.
● The unprocessed whole grains are deemed healthier otherwise they are deemed
unhealthy.

Fat
● Same chemical composition as carbs but with a greater ratio of carbon to oxygen
● Ideal duel for prolonged exercise
● 1g of fat contains 9 kilocalories of energy
● Often referred to as lipids or oils
● Excess fat is easily stored in the body and is stored as is without having to change form
● Contains 2 fatty acids essential to our body and can only be taken in via diet
● Provides transportation for fat soluble vitamins
● The most common form of fats are triglycerides which is a type of fat found in the
blood. It is necessary for health but it can also be harmful if they are in excessive
amounts
● It can be divided into 3 categories
○ Unsaturated fats - considered as good which can be found in liquid form if left at
room temperature. They have been found to improve blood cholesterol by raising
the level of good cholesterol known as high-density lipoproteins.
■ e.g. olive oil, peanut oil, canola oil, avocadoes, nuts and seeds, and can be
found in fish particularly omega 3 which is good for the heart.
○ Saturated fats - solid when left at room temperature. These are mainly found in
food that comes from animals. The American Heart Association recommends
limiting saturated fats to no more than 7% of a person’s daily caloric intake.
■ e.g. cheese, whole milk, processed meats such as sausages, bacon, and
ham.
○ Trans fats - considered as the worst as it can increase the risk of cardiovascular
disease. This happens when trans fats raise the level of bad cholesterol or
low-density lipoproteins, and lower levels of good cholesterol or high-density
lipoproteins. It can cause inflammation which has been implicated in heart
disease, stroke, diabetes, and other chronic conditions. It can also contribute to
insulin resistance. Even in small amounts, harmful effects have been seen in
people who regularly eats or ingests lots of trans fats

Protein
● Composed of amino acids chains connected to hydrogen, oxygen, and nitrogen
● Considered the most important energy nutrient
● 1g can contain 4 kilocalories of energy
● The body can make all but 9 of the 22 amino acids, these 9 are called essential amino
acids
● These are needed by the body for growth and maintenance
● Apart from water, proteins make the most abundant molecule in the body.
● They can be found in all cells and they are major structural components especially of
muscles.
● Provides energy if carb and fat intake are inadequate
● The needs of both active and sedentary individuals will always remain the same, at 12%
of total caloric intake
● Excess proteins do not build muscles without proper exercise
 ● The body cannot store lots of protein and they will eventually transform it into fats to be
stored by the body.
● Foods that are good sources of protein includes meat, dairy, soy, fish, whole grains, and
cereals
● People who are eating a balanced diet have no need for protein supplements

Usable Energy
The human body has different means of extracting and utilizing the energy that it gets from the
various nutrient sources. Nutrient sources need to be converted into usable energy in the form
of Adenosine Triphosphate (ATP).
● ATP makes muscular activity and growth possible

Catabolic Process
Source (there is a breakdown and release of energy in the form
of ATP)

In order for carbohydrates to be converted

Glucose into energy, glucose must go through the
catabolic process known as Glycolysis

Fat Triglycerides have to go through Lipolysis

Amino acids must go through Amino Acid

Protein
Metabolism

Energy Systems
The intensity of the activity and its duration dictates the extent to which each of the systems is
used at a given time. ATP provides energy for muscle contraction. Muscle Fatigue occurs when
the muscles can no longer contract.

Major mechanisms for ATP generation:

1. Creatine Phosphate (CP)
2. Glycolysis (Anaerobic and Aerobic)
3. Lipolysis
4. Amino Acid Metabolism

ATP-CP System (also known as the Phosphagen System)

ATP molecules are presently available as an immediate
energy source for different physiological activities.
This is needed by the body to maintain homeostasis and
to survive. This system supplies energy using immediate sources (ATP and Creatine Phosphate)
to fuel a biomechanical activity.
● These activities are short bursts that last only for a maximum of 10 seconds

Glycolysis
The breakdown of glucose or glycogen via special glycolytic enzymes. This results in the
production of PYRUVATE for the mitochondrion or LACTATE which can appear in the blood
depending on a variety of factors. It can be divided into two distinct forms:
● Aerobic Glycolysis requires oxygen to be present during the process
● Anaerobic Glycolysis does not require oxygen
● The presence or absence of oxygen affects the fate of pyruvic acid produced
Lipolysis
When the body runs out of glucose and currently phosphate uses sources for ATP production it
will turn to fat through the use of lipolysis. Lipolysis is basically “fat splitting” or the breakdown
of fat into glycerol and fatty acids. Many of the major organs such as the liver, heart, and resting
skeletal muscles prefer fatty acids and glycerol as their primary energy source.

Fatty acids released from the fat cell during lipolysis travel in the bloodstream attached to
protein albumin.
● These fatty acids can be used by other cells as fuel

Amino Acid Metabolism

Most adults take in about 10 to 15% of their dietary energy in the form of protein.
● An equivalent amount of amino acids must be lost each day otherwise they will be
converted to something else.

The body cannot store excess amino acids

● Those not needed to make protein lose their NITROGEN group
● The carbon skeletons are used to make glucose or are converted to acetyl CoA
● These ACoA can feed into the Krebs Cycle or used to make fatty acids.

Note: Diet and exercise will always go together.