BPK 110 Lecture Notes - Lecture 10: Cardiac Output, Blood Alcohol Content, Antioxidant

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LECTURE 10 NUTRITION, FITNESS, AND PHYSICAL ACTIVITY
Exercise Recommendations
- 150 minutes moderate/vigorous physical activity, 10 min bouts
- More = better
o Careful for overtraining syndrome
- 2 days strength training per week recommended
- Reduces CVD, hypertension, type 2 diabetes, colon/breast cancer, bone/joint disorder,
obesity, depression/anxiety
Fueling Exercise Four main Fuel Sources for Phy. Activity
1. ATP/Creatine Phospate (instant energy > EXTREME intensity)
a. 1-3 seconds into exercise
i. Muscles get energy from stored ATP
b. Next 10 secs
i. Creatine phosphate (CP) in muscles broken down > more ATP
c. CP > ATP > ATP essentially depletes > glucose used next
2. Glucose (short-term energy > VERY HIGH intensity)
a. 10 secs seconds into exercise
i. Anaerobic metabolism of glucose (from blood/muscle glycogen) > ATP
b. 30 secs in
i. anaerobic pathways moving at full speed
ii. 2-3 mins, enough O2 in muscles can support aerobic metabolism
3. Fatty Acids (long-term energy > HIGH/MOD intensity)
a. 2-3 mins into exercise, sustained in longer periods
i. Enough O2 going into muscles, aerobic metabolism starts
ii. FA + glucose > ATP
4. Amino Acids (very minor)
Aerobic vs. Anaerobic Activities and Fuel Use
- Aerobic: rhythmic, repetitive, sustained; O2 delivery = O2 needs
o Ca use gluose, FA’s, ad aa’s for fuel
- Anaerobic: short/intense; O2 delivery O2 needs
o Can only use glucose for fuel
Initial Energy ATP and Creatine Phosphate (CP)
- Gone in seconds; limited supplies
o Fuels activity 3-15 secs @ max effort
o Anaerobic
- CP release phosphate phosphate + ADP ATP formed!
Short-Term/Long-Term Energy Glucose
- Anaerobic metabolism
o Used during anaerobic activities (ex. lifting, sprinting)
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