NUTR100 Lecture Notes - Lecture 22: Phosphocreatine, Anaerobic Glycolysis, Cardiorespiratory Fitness
13 Jun 2018
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Chapter 13: Nutrition and Physical Activity
Physical activity: any muscle movement that increases energy expenditure
Leisure tie phsial ativit: a ativit urelated to a perso’s oupatio, iludes eerise
Physical fitness: state of being that is created by the interaction between nutrition and physical
activity
- Regular exercise results in physiological adaptiations
o Overload principle: the more you do the more you can continue doing
- Cardiorespiratory fitness: how long you can continue a certain task, requires muscle
strength, but also need cardiorespiratory system
- Musculoskeletal fitness: ability to perform tasks suchas pushing or lifting, increased by
repeatedly using muscles, resistance training
o This stress causes muslces to adapt by increasing in size and strength,
hypertrophy
- Flexibility: may reduce risk of pulled muscles or tendons
- Body composition: exercise builds and maintains muscles, those who are physically fit
have higher lean tissue to fat ratio
o Body fat is affected by gender and age, adult women: 21-32%, men is 8-19%
body fat
- Majority of Canadians are inactive, BC is only minority that is inactive
- % of disease related to physical inactivity: 24% of stroke cases could be decreased by
physical activity
- More than half of Canadian adults do not do enough physical activity, more prevalent in
girls/women
- Nutrition provides the launch pad for exercise
o Nutrients must be converted into ATP, provides immediate source of energy for
all actions in the body
o ATP: can be generated by anaerobic or aerobic, the way it is produced depends
on how long activity is performed, intentsity of activity, physical conditioning of
the exerciser, must be generated continuously, muscles only have enough ATP
for 1-3 seconds of activity,
▪ After depleting ATP, muscles turn to other sources,
▪ Creatine phosphate(CR), stores some energy that can be used to make
ATP. When ATP in muscles is used up, break down CR to continue,
amount of CR stored in muscles is small, will power for 8-10 seconds
▪ During exercise, ATP is used to power muscle contraction, enzymes break
down CR, creatine phosphate donates phosphate to ADP to become
creatine and ATP
▪ As exercise continues for more than 10-15, ATP is used up, no air, by 30
seconds in anaerobic glycolysis is at full capacity,in the cytosol, glycolysis
breaks glucose into 3C molecule pyruvate
▪ Glucose→ glycolysis→ pyruvic acid → 2 lactic acid and 2 ATP as well as
• Aerobic metabolism, happens in mitochondria→ citric acid cycle
electron transport chain→ 6 CO2, 6 H2O, 38 ATP
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Document Summary
Physical activity: any muscle movement that increases energy expenditure. Leisure ti(cid:373)e ph(cid:455)si(cid:272)al a(cid:272)tivit(cid:455): a(cid:374)(cid:455) a(cid:272)tivit(cid:455) u(cid:374)related to a perso(cid:374)"s o(cid:272)(cid:272)upatio(cid:374), i(cid:374)(cid:272)ludes e(cid:454)er(cid:272)ise. Physical fitness: state of being that is created by the interaction between nutrition and physical activity. Regular exercise results in physiological adaptiations: overload principle: the more you do the more you can continue doing. Cardiorespiratory fitness: how long you can continue a certain task, requires muscle strength, but also need cardiorespiratory system. Musculoskeletal fitness: ability to perform tasks suchas pushing or lifting, increased by repeatedly using muscles, resistance training: this stress causes muslces to adapt by increasing in size and strength, hypertrophy. Flexibility: may reduce risk of pulled muscles or tendons. Body composition: exercise builds and maintains muscles, those who are physically fit have higher lean tissue to fat ratio: body fat is affected by gender and age, adult women: 21-32%, men is 8-19% body fat. Majority of canadians are inactive, bc is only minority that is inactive.
