introduction to exercise physiology hippocrates (460 -377 bc) “father of preventative medicine”...
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Introduction to Exercise Physiology
Hippocrates (460 -377 BC) “Father of Preventative Medicine”
Galen (131 - 201 AD) most well-known & influential
physician “Laws of Health”
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Galen
Wrote about: benefits of exercise
deleterious effects of sedentary living
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Galen Surgically repaired torn tendons &
muscle
Recommended rehabilitation therapies
Recommended exercise regimes
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Laws of Health (circa 140 AD)
1. Breathe fresh air2. Eat proper foods3. Drink the right beverages4. Exercise5. Get adequate sleep6. Have a daily bowel movement7. Control one’s emotions
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Exercise Physiology History
Harvard (late 19th century)
Department of Anatomy, Physiology, and Physical Training
B.S Degree (1891 - 1898)
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This Course in Exercise Physiology
Designed to heighten your awareness of:
General Health and Wellness
Preventative Medicine
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Nutrition I
Galen:“Eat proper foods”“Drink the right beverages”
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Macronutrients Carbohydrates (CHO)
Lipids
Proteins
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Function of Macronutrients Structural
Functional
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Common Element Carbon (C)
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Carbohydrates (CHO) Carbon (C) Hydrogen (H) Oxygen (O) (CH2O)n
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Monosaccharides single sugar molecule basic unit of CHO categorized by # of carbons:
- trioses- tetroses- pentoses- hexoses
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Monosaccharides glucose (dextrose) - blood sugar fructose - fruit sugar galactose - milk sugar
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Glucose main energy source produced :
- thru digestion of complex CHO
- in liver via gluconeogenesis
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Glucose
absorbed in small intestine
Cells
Glycogen
Lipids
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Oligosaccharides disaccharides
GLUCOSE
Fructose
Glucose
Galactose Lactose
Maltose
Sucrose
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Polysaccharides
Polysaccaharides
Plant Animal
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Plant Polysaccharides
Plant Polysaccaharides
Starch Fiber
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Starch storage form of CHO complex CHO most impt. dietary source of CHO grain bread, cereal, pasta
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Fiber Nonstarch polysaccharide resistant to human digestion make up structural components of
plants cellulose
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Fiber Linked w/ lower obesity, DM, intestinal
disorders, HD, serum cholesterol aid in gastrointestinal function (bulk):
- scraping gut wall- dilute harmful chemicals- transit time
rate of digestion of CHO
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Animal Polysaccharides Stored Glucose
Glycogen
Liver Muscle
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CHO in the body
375 - 475 grams
Muscle
(325 grams)Liver
(90 - 110 grams)
Blood Glucose
(5 grams)
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Glycogen Utilization directly by muscle
liver blood glucose (glyogenolysis) muscle
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Glycogen Regulation blood glucose insulin
(pancreas[])
cellular uptake of blood glucose
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Glycogen Regulation blood glucose glucagon
(pancreas[])
break-down of glycogen blood glucose
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Glycogen Regulation very sensitive to changes in diet
- depleted quickly- reserved quickly
upper limit = 15g /1 kg
excess is stored as lipids
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CHO intake 40 - 60% sucrose (table sugar) vs. fructose
(plant sugar) fructose
- fewer calories- does not stimulate insulin
secretion- taken up by muscle w/o insulin
stable blood glucose
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Role of CHO energy source
preserve tissue proteins (structure)
CHO starvation gluconeogenesis- protein glucose- glycerol (lipids) glucose
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Role of CHO allows for efficient lipid metabolism blood glucose lipid mobilization incomplete lipid catabolism ketone
bodies (ketosis / acidosis) seen w/:
- CHO starvation- DM
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Role of CHO proper function of CNS
efficient nerve tissue metabolism
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CHO and Exercise activity:
- use of muscle glycogen (anaerobic)
- release of glucose (liver)
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CHO and Exercise Intense exercise:
- BG supplies 30% energy- muscle glycogen is majority
1 hour of intense exercise 55% glycogen
2 hours100%
use of BG
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CHO and Exercise Moderate exercise:
- initially all glycogen- later 40-50% glycogen / lipid
breakdown- later - glycogen lipid
breakdown
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CHO and Exercise Continued exercise:
- depletion of glycogen and BG fatigue (“bonking”)
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CHO and Exercise
Exercise Time (minutes)
Leg
Glu
cose
Upt
ake
(mM
/min
)
10 40
1.0
4.0Heavy Exercise
Moderate Exercise
Mild Exercise
Felig P, Wahren J. Fuel Homeostasis in exercise. N. Engl. J Med., 293: 1078, 1975.
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Effect of Diet on Muscle Glycogen diet low in CHO quicker time to
fatigue
high fat/low CHO diets energy endurance
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Effect of Diet on Muscle Glycogen
Initial muscle glycogen (g/100 g muscle)
Tim
e to
exh
aust
ion
(min
utes
)
1 4
50
200
Low CHO
Normal Diet
High CHO
Bergstrom J. et. al. Diet, muscle glycogen and physical performance. Acta Physiol. Scand., 71: 140, 1967.
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Lipids (Fats) same elements as CHO
different linking and > H:O ratio
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Lipids
Lipids
Simple Compound Derived
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Simple Lipids triglycerides - most plentiful
> 95% of body fat
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Triglycerides glycerol
fatty acids
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Fatty Acids saturated
- holds many H atoms- animal products
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Fatty Acids unsaturated
- usually plant sources- mono- canola, olive peanut- poly- safflower, sunflower,
soybean, corn- hydrogenation - saturated-
like (margarine, lard)
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Compound Lipids triglyceride + other chemicals phospholipids (phosphate &
nitrogenous base)- help control movement
across cell membrane- structural integrity- blood clotting- myelin sheaths
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Compound Lipids Glycoproteins (CHO + N) Lipoproteins (protein +
triglycerides / phosolipids)- main form of lipid transport
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Lipoproteins Chylomicrons - transports lipid-
soluble vitamins (A, D, E, & K) HDL - 50% protein / 20% lipid /
20% cholesterol LDL VLDL - 95% lipid - transports
triglycerides
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HDL vs. LDL LDL
- deliver cholesterol to arterial walls- structural changes in walls
HDL- “reverse transport of cholesterol” liver
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HDL vs. LDL Total cholesterol is not the issue
ratio of HDL to LDL
HDL:LDL risk of CAD exercise & smoking HDL
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Derived Lipids from simple & compound lipids
cholesterol - only in animals
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Cholesterol found in plasma membrane
exogenous - obtained thru diet
endogenous - synthesized by cells
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Cholesterol endogenous - produced by:
- liver (70%)- arterial walls- intestinal walls
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Functions of Cholesterol building of plasma membranes precursor for
vitamin Dadrenal gland hormonesestrogen, androgen, progesterone
impt. in formation of bile egg yolk, red meat, organ meat,
shellfish, dairy products
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Cholesterol and CAD serum cholesterol + LDL CAD other risk factors: genetics, HBP, smoking, reduce cholesterol thru:
- diet ( saturated fat / unsaturated fat)
- exercise and weight control- medication
1:2 (cholesterol reduction:CAD risk)
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Dietary Intake of Lipids 30% of total energy content
- 70-80% = unsaturated fats - (mono = poly)
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Role of Lipids largest store of energy
protection
thermal insulation
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Lipids as an Energy Source 1 gram yields 9 calories at rest can yield 80-90% of energy concentrated energy source
- high in H- relatively low H2O
50x > caloric reserve in fat than CHO spares use of protein as energy
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Lipids and Vitamins
Transport medium for fat soluble vitamins (A, D, E, K)
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Lipids and Diets
3.5 hours to digest
reduce hunger
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Lipids and Exercise
Light to moderate exercise utilizes FFA
initiation of exercise:- initial in serum FFA- sympathetic hormones /
insulin- FFA release from adipose
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Lipids and Exercise
moderate exercise for < 1 hour:CHO and lipid utilization is =
> 1 hour:> use of lipids as CHO deplete
continued moderate exercise:lipids may provide 80% of
energy
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Lipids and Exercise Intensity
intensity- lipid utilization remains same- blood glucose & muscle
glycogen
@ 25% or 85% of max. exercise lipid utilization remains same
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Lipids and Exercise Intensity
trained individuals - more efficient - mobilizing FFA- utilizing FFA
conserve glycogen reserves
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Lipids and Exercise Intensity
0
50
100
150
200
250
Trained Untrained
Plasma FFA
Triglyceride
Glycogen
Blood Glucose
Tis
sue
O2 u
ptak
e (m
L/k
g. min
)
Lipid
Saltin B, Astrand PO. Free fatty acids and exercise. Am. J. Clin. Nutr., 57(suppl): 752S, 1993)
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Training Effect
enzymes responsible for producing energy
improved transport of FFA thru membranes
altered transport of FFA ( proteins & enzymes)
proliferation of capillaries (vascularization)
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Cellular Phones
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Proteins
C, H, O, N (16%), S, P, Fe
amino acids chains
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Amino Acids
8 essential (9 children)
nonessential - synthesized
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Proteins
Sources:- eggs*, milk, meat, fish, poultry
- 67% from animals- cholesterol- saturated fat
- animal sources more complete- vary plant sources to achieve
variety
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Proteins
Plant sources:- often high in CHO / fiber,
vitamins- low in cholesterol
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Protein Consumption
excessive amounts not necessary 0.8 – 0.9 grams/kg BW 2-4 grams/kg of BW
(infants/children) +20 grams – pregnancy +10 grams - nursing
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Amino Acid Supplementation
has NOT demonstrated: - increased muscle mass
- improved muscular strength, power, or endurance
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Protein in the Body
found in:- blood plasma- visceral tissue- muscle
functional & structural roles no stores
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Role of Amino Acids/Protein
12-15% of body mass building blocks of tissue
(anabolism) cells – plasma membrane,
internally collagen in hair, skin, etc. enzymes
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Role of Amino Acids/Protein
blood plasma proteins-hemoglobin
genetic material (RNA/DNA) buffering muscle – actin, myosin
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Protein Metabolism
catabolized @ rest for energy (2-5%)
deaminized first urea urine
excessive protein catabolism excessive H20 loss
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Protein Utilization during Exercise
0
200
400
600
800
1000
1200
1400
1600
Rest High CHO Low CHO
Sw
eat u
rea
nitr
ogen
(m
g/h)
Lemon PWR, Nagel F. Effects of exercise on protein and amino acid metabolism. Med. Sci. Sports Exerc., 13: 141, 1981.
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Protein Utilization during Exercise
Ala
nine
out
put f
rom
legs
(m
M/m
in.)
Felig P, Wahren J. Amino acid metabolism in exercising. J. Clin. Invest. 50: 2703, 1971.
0
20
40
60
80
100
120
140
160
180
Rest Mild Moderate Severe
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Protein Metabolism
Nitrogen balance- nitrogen (protein) in = nitrogen
out Positive nitrogen balance
- nitrogen in > nitrogen out- children- pregnancy- recovery- 20 to resistance training
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Protein Metabolism
Negative nitrogen balance- nitrogen in < nitrogen out- protein used as 10 energy
source - starvation – dietary
implications loss of LBM
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Protein Metabolism Summary
occurs during endurance and resistance training exercise for energy utilization
20 CHO/Glycogen depletion additional quantities for heavy
resistance training??? additional food intake will probably
provide enough CHO and protein