jan 5 lecture

Exercise and heart
Exercise- raises the body’s metabolism
- Using up fat and depositing lean tissue
- Pushes the body composition into lean
- Carbohydrates base tissue dissolves and replaced by protein tissue
- Increased protein tissue increased metabolism
Protein- building block of health
MUSCLES IN EXERCISE
Strength- maximal muscle tension or force
2 types of strength
1. Absolute strength-general str of a healthy person
-3-4kilos
-doesn’t need exteneous effort to lift
-readily produced by muscle
2. Limiting str-max str that can be achieved
-needs extra effort
FACTORS
1.Cross section area
-the larger cross section area the stronger
-directly proportional to the cross sectional area of a muscle
-found to middle age man can increase it to 40% woman to 15%
Hyperthropy- increasd muscle
-happens after 2-3 mins
2.Testosterone level
-limbic system controls the emotion
-produces libido
-has a powerful anabolic effect in causing greatly increased deposition of protein everywhere in the body, especially in the muscles
*women also have androgens
*carrots is the food for men. Helps testicles to produce testosterone
* estrogen increase fat deposition in women
3.Leverage
-the muscle whose insertion is near the axis of rotation of its joint(fulcrum) are for speed and not power(ex. Biceps)
-muscles whose insertion is far from its axis of rotation are for POWER(ex. Triceps)
4.INERVATION RATIO
-ration of an axon to a no. of ms fibers in a motor unit it innervates
-muscles with high innervations ratio are for fine task
-muscles with low innnervation ratio are for gross movements
5.SYNCHRONY OF MOTOR MOVEMENTS
-upon normal stimulation, motor fire units asynchronously, with training there is an increase I synchrony of fining with a resultant increase in strength
6.TYPES OF MUSCLE FIBER
Type1: slow twitch muscle are used for ENDRNCE
Type2: fast twitch muscle fibers are used for POWER
POSTURAL MUSCLE
Basis type1 type2
Synonym slow fast
Diameter small large
Energy source aerobic anaerobic
Force generated low high
Innervations ratio lower higher
Speed of contraction slow fast
Myosine ATPase activity low high
Capillary high low
Mitochondria numerous few
Muscle color red white
POWER
-measure of total amt of work that muscle can perform in a given period of time
-rate of performing work
-more power in short leverage
-determine not only in str of muscle contraction by all by its distance and the number of….
ENDURANCE
Types:
1.muscular endurance-gaano katagal nakatayo
2.cardiovascular endurance-the lower resting heart rate =healthier=more endurance
3.respiratory endurance-thelower rr=more endurance
4.general total body endurance=muscular/cv/rr
ATP-energy of the body
-phosphocreatine system
-most short lived but has the most ATP
1.ATP is the basic source of energy contraction,each phosphate bond of ATP yields 11k ATP
GGlycogen-lactic acid system
-converted to pyruvic acid from glucose
Lactic acid causes fatigue
-provide30-40 secs of muscle…
AEROBIC SYSTEM
-composed of aerobic glycolysis,krebs cycle&electron transport system
-requires oxygen
-1mole of glycogen-39moles of ATP
-system is used for prolonged endurance type of exercise
COMPARISON OF MAX RATE OF POWER COMPARISON OF DURATION OF ACTIVITY
Phosphagen system-4m ATP/min -10-15secs
Glycolic system-3m ATP/min -20-40secs
Aerobic system-1m ATP/min -unlimited as long as nutrient is present
TYPES OF MUSCLE CONTRACTION
a.isometric contraction-produce static force w/o any appreciable change I length or visible point motion
b.isotonic contraction
Eccentric contraction-muscle lengthening while developing tension
Concentric contraction-muscle shortening while developing tension
c.isokinetic contraction-accomodating resistance exercise which generates muscle tension inaratelimiting device that controls speed of movement
MODE OF EXERCISE
-must involve large muscle groups
-must be rhythmical and aerobic
-must be maintained continuously
INTENSITY
Based on overload principle and specifi principle
Conditioning response must be 70-85% of MHR
70% of healthy young individual
80-95% for athletes
KARVONEN’’s FORMULA
(60-80%)(max mHR-rest HR)+rest HR=TMR=target heart rate
THR-approximation of where your heart rate should be at a certain percentage of its max intensity

DURATION
20-30mins at 70% max HR
45mins if intensity is below heart rate threshold
3mins 3x a day for conditioned patients
FREQUENCY
3-4 a week for optimum result
2x a week (no cardiovascular changes)
30-45mins, 3-4x a week (protects against CHO)
EXERCISE PROGRAM
a.warm-up
purpose: increased need for oxygen
vasodilation
adaption of the sensitivity of the neural respiratory center
*increase venom’s return prevents
b.aerobic training
-continuous training 15-30secs rest
-interval training 1-2mins rest
Circuit training- requires the whole body to move
-20 mins=30mins
Rest at 15-30secs
No stopping
C.cooldown
Prevents pooling of blood and fainting
Enhance period w/oxidation of metabolic waste
5-3 mins