CHAPTER 3

• • Source of Energy: Carbohydrates and Fat
  • Source of Energy when in the state of starvation: Protein
• • The predominant energy source depends on the exercise intensity.
  • The energy demand during exercise is higher than when the body is at rest, which means carbohydrates and fats will be used
• • energy substrates will be converted into adenosine triphosphate
• PHOSPHAGEN SYSTEM

  • fastest way to produce energy, using creatine phosphate (CP) as a potential energy source
• GLYCOLYTIC SYSTEM

  • breaks down glucose, producing ATP but not maximizing it.
  • lactic acid system
  • also called anaerobic systems because they do not require the presence of oxygen
• AEROBIC SYSTEM

  • use the energy stored in these temporary carriers is located in the mitochondria
  • requires presence of oxygen
  • produce more ATPs from a single molecule of carbohydrate or fat
• MAXIMAL OXYGEN CONSUMPTION

  • indicates a person's aerobic exercise capacity.
• EXERCISE INTENSITY

  • MODERATE INTENSITY - 45 - 64%
  • VIGOROUS INTENSITY - 65 - 90%
• PULSE CAN BE MEASURED AT:

  1. WRIST
  2. NECK
  3. SMARTPHONES (PLETHYSMOGRAPHY)
• PLETHYSMORAPHY

  • uses the camera of your smartphone to determine heart rate by detecting the changes in the color of your capillaries as blood flows through them
• TARGET HEART RATE

  • intensity that should be sustained throughout the duration of the aerobic exercise session
• MAXIMAL HEART RATE

  • highest heart rate
  • achieved during maximal aerobic exercise
• RESTING HEART RATE

  • heart rate after waking up
• RATINGS OF PERCEIVED EXERTION

  • subjective report of aerobic exercise difficulty
• METHODS USED TO DEFINE INTENSITY FOR AEROBIC EXERCISE

  1. HEART RATE RESERVE (HRR)
  2. MAXIMAL HEART RATE (MHR)
  3. BORG'S RATINGS OF PERCEIVED EXERTION (RPE)
  4. TALK TEST
• HEART RATE RESERVE

  • uses the maximal heart rate and resting heart rate
• MAXIMAL HEART RATE

  • calculate using the Tanaka Formula:
  • (i.e. MHR = 208 - (age x 0.7))
• BORG'S RATINGS OF PERCEIVED EXERTION (RPE)

  • strongly correlated to heart rate and other indicators of physical exertion
• TALK TEST

  • Assess intensity based on ability to converse while exercising
• TABATA

  • example of HIIT Program
  • consists of 4 - 8 body weight but high intensity exercises
• LONG SLOW TRAINING

  • type of aerobic training program which utilizes a low to moderate intensity exercises that should be maintained for at least 45 minutes.
• HIGH INTENSITY CONTINUOUS TRAINING

  • continuous vigorous intensity activities performed for 20 to 30 minutes
• HIGH INTENSITY INTERVAL TRAINING

  • repeated maximal work for 20 to 30 seconds combined with a 35 to 45 seconds active recovery in between
• FARTLEK TRAINING PROGRAM

  • unstructured combination of maximal and submaximal work that lasts for 30 to 45 minutes.
• TRAINING METHODS:

  1. LONG SLOW TRAINING
  2. HIGH INTENSITY CONTINUOUS TRAINIG
  3. HIGH INTENSITY INTERVAL TRAINING
  4. FARTLEK TRAINING
• STRONG INDICATORS OF ENHANCED AEROBIC CAPACITY

  1. LOWER RESTING HEART RATE
  2. FAT LOSS
  3. MAXIMAL AMOUNT OF OXYGEN CONSUMPTION
• OLYMPIC LIFT

  • multi joint explosive lifts performed in olympic weightlifting events such as the snatch and clean and jerk
• 1RM

  • heaviest load that an individual can lift with just one repetition for a particular exrecise
• DOMS

  • muscle pain commonly experienced by an untrained individual a day after the first workout
• HYPERTROPHY

  • increased muscle mass is dependent on several factors such as:
  • muscle fiber type
  • nutrition
  • hormone level
  • type of resistance program
• MUSCLE FIBER TYPES

  1. FAST TWITCH FIBERS
  2. SLOW TWITCH FIBERS
• SLOW TWITCH FIBERS

  • smaller in diameter
  • low power output
  • enhanced capability to resist fatigue
• FAST TWITCH FIBERS

  • bigger in diameter
  • high force output
  • lower resistance to fatigue
  • increase in size due to resistance training
• STRENGTH PROGRAM

  • emphasizes increasing the force production capability of muscles
• HYPERTROPHY PROGRAM

  • emphasizes increasing muscle size without being concerned with increasing strength
• 2 SCHOOLS OF THOUGHT ON DEVELOPING POWER

  1. POWER IS INCREASED BY EMPHASIZING THE SPEED OF MOVEMENT AGAINST LIGHT RESISTANCE
  2. POWER CAN BE INCREASED BY FOCUSING ON GENERATING FORCES AGAINST HEAVY RESISTANCE
• • chance of women bulking up is low because their average testosterone level is lower than men
• ANABOLIC STEROIDS

  • used for hormone replacement therapy in men with low levels of naturally produced testosterone
• FLEXIBILITY EXERCISE

  1. DYNAMIC STRETCHING
  2. STATIC STRETCHING
  3. BALLSTIC STRETCHING
  4. PNF STRETCHES
• STATIC STRETCHING

  • slow, sustained stretch held at the end of the range of motion (ROM) for 20-30 seconds. I