NTDT200 Lecture Notes - Lecture 22: Phosphocreatine, Gastric Bypass Surgery, Abdominal Cavity
11 May 2018
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Lecture 22
• Fat-free mass has the greatest effect on BMR
• NEAT activities - chewing gum, washing dishes, yard work, cleaning the house
• Energy expenditure has 3 components - BMR (60%), TEF (10%), AEE (30%)
• Waist circumference; indicates abdominal obesity/visceral fat in abdominal cavity if:
• Over 35 for women
• Over 40 for men
• Most expensive method of weight loss - surgery; gastric bypass
• Chapter 16 - nutrition and fitness
• Components of physical fitness
• Physical activity - any movement by the body produced by the skeletal muscles; spontaneous and
integrated into activities of daily living or planned activity
• Exercise - planned, discrete, and intentional bout of activity
• Benefits of exercise
• Short term
• Helps people lose body fat; builds muscle mass; helps people become physically fit
• Long term
• Reduces the risk of heart disease, stroke, type 2 diabetes, osteoporosis, and certain cancers;
lowers risk of premature death; manages stress; reduces anxiety and depression
• Types of exercise
• Resistance - strength training; like weight training; train each major muscle group 2-3 days per
week; legs, hips, back, abdomen, chest, shoulders, and arms
• Increases muscle strength by making your muscles push against a force
• Cardiorespiratory - endurance, or aerobic training; at least 30 minutes of moderate-intensity
exercise 5 or more days per week for at least 150 min per week
• Heart and lungs exercised
• Like running, swimming, biking, hiking
• Neuromotor - balance, agility, and coordination; at least 2-3 days per week, at least 20-30 minutes
per day
• Like yoga, pilates, planks
• Flexibility - stretching; at least 2-3 days per week; stretch to the point of feeling slight discomfort
or tightness and hold the stretch for 10-30 seconds
• Fueling the body
• Energy substrates - carbs (glucose) and fats (fatty acids)
• Usable form - adenosine triphosphate (ATP)
• Energy-producing systems in the body
• Anaerobic systems - in cytosol, fast energy, short-lived; for sprinting
• Phosphagen (creatine phosphate) - makes ATP fastest
• Glycolysis (glucose breakdown) - makes ATP 2nd fastest
• Aerobic systems - in mitochondria, slower energy, longer-lasting; for marathons
• Glucose oxidation - makes ATP 3rd fastest
• Fat oxidation - makes ATP slowest
• Anaerobic energy systems
• Provide energy for short bursts of highly intense exercise
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Helps people lose body fat; builds muscle mass; helps people become physically fit. Increases muscle strength by making your muscles push against a force: cardiorespiratory - endurance, or aerobic training; at least 30 minutes of moderate-intensity exercise 5 or more days per week for at least 150 min per week. Like running, swimming, biking, hiking: neuromotor - balance, agility, and coordination; at least 2-3 days per week, at least 20-30 minutes per day. Glycolysis (glucose breakdown) - makes atp 2nd fastest. Fat oxidation - makes atp slowest: amount of atp in resting muscle is limited, cytosol. Used to produce atp to meet energy demands: lactate is formed when pyruvate is being formed from glycolysis faster than it can be used by the. Pyruvate is changed to lactate (or lactic acid) Lactate enters the blood and is delivered to the liver where it can be recycled into glucose. Eating disorders, intentional calorie restriction, or unintentionally eating inadequate calories.
