Kinesiology Notes PDF

What is exercise science?? -Exercise science is a theory-based, research-led discipline. The study of the physiological Exercise physiology- Clinical exercise physiology- focus on special populations (elderly, specific disease state such as cancer) Biomecanics- clinical and sport performance Nut...

What is exercise science?? -Exercise science is a theory-based, research-led discipline. The study of the physiological Exercise physiology- Clinical exercise physiology- focus on special populations (elderly, specific disease state such as cancer) Biomecanics- clinical and sport performance Nutrition- exercise and health Performance what What to eat to help you perform) physical activity and exercise are different Physical activity- activities of daily living including all movements that humans perform ( mowing the lawn, walking to class) exercise - structured movement process for the purpose of improving fitness and performance Sport and athletic competition Physical activity- Decreased risk of diseases and dying in general Define being active. Active is doing 150 minutes to 300 minutes of moderate-intensity physical activity a week. Met- gives you a way to quantify intensity 1 MET is equivalent to the amount of oxygen at rest At rest, the average individual consumes 3.5 mls of oxygen per kilogram of body weight each minute This is considered your relative VO2 ( relative oxygen consumption) At rest we consume.2 L of oxygen per minute absolue VO2 moderate-intensity activity is 3-6 METS. consuming 3-6x more oxygen than at rest. MET value is a direct relationship between dying. If a person does 6 MET activities for 30 minutes they have done 6x30=180 MET-minutes Physically fit is the ability to carry out ADL activities of daily living without fatigue and you still have some energy left over for other activities To achieve this you have to adapt to stress To force an organism to adapt you must go through an overload( stress the body system you want to exercise) and adjust the intensity after your body adjusts Progression is similar to overload ( progressive overload) slowly moving up in weight in bench press as you get more used to it you move up. specificity - the adaptations are going to be specific to the stress that you are applying. Don't run if you want to get stronger biceps. Do bicep curls. Just like you adapt to stress you can adapt to no stress. You will lose strength and muscle mass. The rate of loss is dependent on the person. Energy Systems Anaerobic -production of ATP takes place in the cytosol ( liquid part of the cytoplasm) -Rapid production of ATP, low yield Aerobic -Production of ATP takes place in the mitochondria -Production takes a bit longer, High yield Atp is necessary to fuel muscle contractions Creatine kinase takes the phosphate group from creatine phosphate and atttches it it ADP to make it into ATP Phosphagen system At rest Phosphocreatine + ADP = creatine + ATP>> energy glycolysis Glucose enters the cell or is released from glycogen ATP is used to trap glucose i the cell ( spend money to make money) A series of enzyme reactions results in the production of new ATP ] Lactic acid Quickly dissociates to lactate and hydrogen ion Lactate can be metabolized by several tissues in the body The liver takes up most of the lactate The lactate can be used to make new glucose Hydrogen ions can accumulate and increase the acidity inside the cell Some tissues can take up lactate and make it into energy mostly by the liver Anaerobic metabolism summary Occurs in the cytosol of the cell Fast ATP but shorter production Produces pyruvate and lactic acid Glucose is the nutritive that can be metabolized anaerobically Aerobic Metabolism Pathways Kerbs Cycle Electron transport chain Aerobic Metabolism summary Occurs in the mitochondria Substrates include glucose, fatty acids, and amino acids Delayed roduction, high ATP yield Long term production During exercise, you are never solely relying on one energy system. Its which one is the dominant one Phospogen produces atp very rapidly but we don't get a lot of ATP 10 seconds creatine phosphate stored in the skelatal muscles Anaerobic is rabid production of ATP and the yield is low 30 seconds - 2 minutes. Blood glucose uses muscle and liver glycogen Aerobic is not fast but produces high ATP amounts and is used for long-term workouts. Blood glucose, muscle and liver glycogen TERMS Steady-state- if the energy needs are being met by the energy produced by ourselves we are in a steady state. If you are using maximum effort it's hard to reach a steady state. EPOC. Excess post-exercise oxygen consumption. This is a result of elevated oxygen consumption due to exercise. This is the recovery phase. This can happen for 24 hours. Breathing heavily after an exercise. This restores the body to where it was before the workout. The resting BO2 is.2 liters a minute 3.5 kil a minute. Fatigue- muscle fatigue is a decrease in maximal force in response to contractile activity. due to central or peripheral fatigue Central fatigue- originates at the central nervous system, which decreases the neural drive to the muscles. Peripheral fatigue- produces by changes at or distal to the neuromuscular junction Heart, Blood, and Vessels The left side of the heart has more muscle because it has to push more. Arteries (ARTERIOLES) transport blood away from the heart. Veins (venules) transport blood to the heart Capillaries are where you exchange nutrients from the blood0- very thin walls that allow for rapid exchange. Blood is composted of two primary elements Plasma - Water - Small solutes Formes elements - Red blood cells - White blood cells - WBC( helps stop bleeding when you cut) Red blood cells- primary function is to transport oxygen. The oxygen binds to hemiglobin. For every 1 RBC, there is 1 million hemoglobin molecules. Hematocrit- the percentage of red blood cells in a sample of whole blood - This gives you an idea of a person's oxygen-carrying capacity because RBCs carry oxygen. Low hematocrit rate- low rate of delivering oxygen to the working tissues High hematocrit rate- High rate of delivering oxygen to the working tissues Blood doping- boosting your hematocrit rate Hypoxia- low blood oxygen carrying capacity Blood doping risks - Hypertension - Increased blood viscosity - Renal damage - Stroke - Heart attack - Swelling - Bloodborne disease Primary functions - Transport(transport,proteins,nutrients , hormones. heat) - Regulation(thermoregulation, hormones) - Protection((white blood cells help with the immune system, platelets clotting) Actue adaptations- short-lived changes that we can observe or measure during exercise Chronic adaptations- long-term changes from exercise ( a person will have a lower resting heart rate) Heart rate- number of times your heart beats per minute OR the number of times that your ventricles squeeze per minute.. Avg resting is 60-80 BPM Stroke volume- how much blood is ejected from the ventricles each beat…. Avg 1m per beat At rest and during exercise the volume of blood ejected is greater because the heart is a muscle and the muscle gets stronger as you work on it and more blood enters the ventricles at rest because the heart beats less frequently. Cardiac output- the volume of blood ejected from the heart each minute. Avg 4-6 L per minute 26x2=52 3.6l The same at rest. During exercise its more efficient. Chronic response to exercise Blood plasma volume increases. More plasma proteins Blood vessels get more capillaries Cardiac output-The same at rest During exercise it's more efficient VO2- the volume of oxygen your body consumes at a given point. Restin VO2 is 3.5 ml/kg/min which is 1MET VO2 helps us calculate the energy cost of an exercise under steady-state conditions VO2 MAX- maximal oxygen consumption - Usually determined during an exercise test - Can also use to predict equations VO2 max = CO x a-v O2 difference VO2 can be expressed in… - Absolute (L/min) tells us the total volume of oxygen consumed - Relative (ml/kg/min) oxygen consumption relative to a person's body mass The average a-v O2 difference at rest is 5ml per 100ml of blood This can increase to 15-20 ml per 100 ml of blood during exercise Acute - Increase in blood flow to working muscles - Acidic and hot environments in the muscles promote oxygen unloading Chronic - Capillary density goes up - Smaller BV diameter causes blood flow slower When active the blood is 73% in the skeletal muscles and 11% in the skin Yopu lose heat by radiation( similar to heat leaving a stove) this is from the blood being in the skin We also lose heat by sweating. This causes evaporation which cools the body and causes 85% of heat loss. We also lose heat from convection( a fan) We also lose heat when your body comes in contact with another surface conduction ( touching cold things)