1. Energy for Exercise

2. Biological Work Muscle Contraction * Digestion & Absorption Gland Function Establishment of Gradients Synthesis of New Compounds

3. Energy First Law of Thermodynamics Conservation of Energy – Energy can not be “Created” or “Destroyed” Our body simply transforms energy

4. A denosine T ri P hosphate “Fuel” for all processes in body Food energy → Rebuild more ATP ATP – Chemical, Potential Energy Phosphate bonds: “High Energy”

5. Phosphorylation ATP ←→ ADP + P + ENERGY CP ←→ C + P + ENERGY ATP Re-synthesis

6. Aerobic vs. Anaerobic Energy Aerobic: O 2 requiring energy production Anaerobic: No O 2 required for energy

7. Anaerobic Energy ATP stores Creatine Phosphate Anaerobic glycolysis

8. ATP – CP Energy System Small amount of ATP stored 85 g in whole body Must be re-synthesized CP: quick energy for ATP rebound  CP stored in larger quantities All out Exercise – 5 to 8 seconds

9. ATP – CP Energy System Increasing [ATP – CP] Exhaust ATP – CP stores → Adaptation Creatine Monohydrate supplementation

10. Creatine Monohydrate What it does Increases intracellular stores creatine phosphate. Increases anaerobic capacity Decreases accumulation of lactic acid* Delays onset of muscular fatigue Increase water retention in muscle*

11. Creatine Monohydrate What it does NOT do: Make you stronger / faster Increase muscle mass Decrease body fat % Increase aerobic capacity

12. Creatine Monohydrate Side Effects? Muscle cramps, pulls, strains, etc. Dehydration Liver / Kidney stress Atrophy of bank account

13. Anaerobic Glycolysis 6-Carbon Glucose → two 3-carbon pyruvic acid Occurs in “watery medium” 5% of total ATP from glucose

14. 1.) Chemical bonds broken 2.) H + atoms are striped 3.) Two ATP formed Anaerobic Glycolysis

15. Glucose Pyruvic Acid (2) Energy H+H+ Lactic Acid (2) Acetyl Co-A (2) CO 2 & H + Krebs Cycle CO 2 H+H+ Energy ATP Mitochondria Inter Cellular Fluid To ETC Anaerobic Aerobic Fatty Acids Amino Acids

16. Aerobic Glycolysis Pyruvic Acid → Acetyl CoA Acetyl CoA → Mitochondria Krebs Cycle Chemical breakdown of Acetyl CoA & fragments of proteins & Lipids Frees H + & Produces CO 2 Generates small Amount of ATP

17. Aerobic Glycolysis Krebs Cycle H + → Electron Transport Chain ETC H + + Oxygen → H 2 0 + Energy

18. Krebs Cycle Energy ATP CO 2 H+H+ Electron Transport Chain ATP 2H + + O -- = H 2 O

19. 100% % C ap ac ity of En er gy Sy st e m 10 sec30 sec2 min5 min + Energy Transfer Systems and Exercise Aerobic Energy System Anaerobic Glycolysis ATP - CP

20. Aerobic Capacity Capacity for aerobic resynthesis of ATP

21. O 2 Uptake During Exercise Oxygen Uptake: Use of oxygen by the cells for aerobic metabolism. VO 2 – ml O 2 /Kg/min. VO 2 max = Max O 2 uptake possible by individual Quantification of Aerobic Capacity

22. VO 2max VO 2max : Max Oxygen Uptake Further increases in exercise intensity (further energy requirement), results in NO increase in VO 2. Additional energy is produced via anaerobic glycolysis

23. VO 2max

24. What Effects Energy Capacity ? Diet (Glycogen stores, Metabolic State) Training Type of training, Altitude Gender Supplements / Drugs GENETICS

25. Energy Systems and Exercise Anaerobic / Aerobic Energy is always being produced Exercise intensity / duration determines the ratio Can be estimated with RER

26. RER aka RQ RER = CO 2 produced / O 2 consumed Carbohydrate: Hydrogen to Oxygen (2:1) → RER = 1.00 C 6 H 12 O 6 + 6O 2 → 6 CO 2 + 6 H 2 O Lipid: Hydrogen > Oxygen (2:1) → RER = 0.7

27. Krebs Cycle Energy ATP CO 2 H+H+ Electron Transport Chain ATP 2H + + O -- = H 2 O

28. Lactic Acid Byproduct of Anaerobic Metabolism. Glucose Pyruvic Acid (2) Energy H+H+ Lactic Acid (2) ATP

29. Lactic Acid Causes Fatigue Irritation of local muscle Decreased pH of cellular environment & bloodstream Training increases lactate tolerance and decreases lactate formation at any given workload (by 20-30%)

30. Blood Lactate Threshold Point at which lactate begins to dramatically increase in the blood stream. (55% VO 2max ) Fatigue increases exponentially Caused by increase in anaerobic metabolism → Lactate production

31. Percent of VO 2 max 25%50%75%100% [Bl oo d La ct at e] Untrained Trained Effect of Training on Blood Lactate / Lactate Threshold LT

32. What Effects Lactic Threshold ? GENETICS Aerobic Capacity Fiber Type Training (adaptations..next slide)

33. Physiological )’s with Training (↓ Lactic Acid Build Up) ↑ in capillaries (↑ Density) ↑ aerobic enzymes ↑ mitochondria (# and size) ↑ Pain tolerance to Lactic Acid

34. Blood Lactate Threshold Lactate appearance in the bloodstream POWERFUL predictor of aerobic exercise performance! Higher LT = Better performance; less LA buildup, less fatigue

35. Lactate Processing Cori Cycle Muscle Cell Lactate Pyruvate Liver Glucose Lactate Pyruvate Glucose / Glycogen

36. Recovery Recovery Oxygen Uptake VO2 stays ↑ after exercise  Replenish ATP – CP  Reload hemoglobin  Supply elevated energy needs to cardiovascular system  Increased O 2 need 2 o heat

37. Recovery (cont.) Lactic Acid Removal (Heavy Exercise) Cori cycle Reconversion in muscle cell  Lactate → Pyruvate → Glucose Few seconds – few hours

38. Recovery (cont.) Light activity accelerates recovery Increased blood flow to muscle, liver, and heart  All can oxidize lactate for energy