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*Energy Pathways
*Sports Nutrition
*How the body uses nutrients, fat, carbohydrates, and proteins, to supply the body with the needed energy to perform.
*Nutrients are converted to energy in the form of ATP
*The energy released from the breakdown of ATP is what makes the muscles contract
*Each nutrient has a special way that it gets converted into ATP
*Nutrients
*Carbohydrates
*main nutrient that fuels exercise of a moderate to high intensity
*Proteins
*generally used to maintain and repair body tissues
*not normally used to power muscle activity
*Fats
*can fuel low intensity exercise for long periods of time
*ATP
*Adenosine Triphosphate
*Not easily stored
*Very small stores in the muscles, used up in just a few seconds
*You must have ATP in order to exercise
*2 major ways to convert nutrients to energy*Aerobic metabolism
*Anaerobic metabolism
*Most often a combination of pathways to create the needed ATP
*ATP-CP Anaerobic Energy Pathway
*Also called the phosphate system
*About 10 seconds worth of energy
*Used for short bursts of exercise
*Doesn’t require oxygen to create ATP
*Uses the stores (2-3 secs) then uses Creatine Phosphate to resynthesize ATP until CP runs out (6-8 secs)
*After CP runs out, body either uses aerobic or anaerobic metabolism
*Anaerobic Metabolism
*Also called glycolysis
*Creates ATP exclusively from carbohydrates
*Lactic acid being a by-product
*Provides energy by the partial breakdown of glucose without the need for oxygen
*Produces energy for short, high-intensity bursts of activity
*Aerobic Metabolism
*Fuels most of the energy needed for long duration activity
*It uses oxygen to convert nutrients to ATP
*Bit slower than the anaerobic systems, relies on the circulatory system to transport oxygen to the working muscles before it creates ATP
*Used primarily during endurance exercise
*Fueling the Energy Systems
*Nutrients are converted to ATP based upon the intensity of the workout
*Fat is a great fuel for endurance events, not adequate for high intensity
*At low intensities there is enough fat to fuel exercise for hours or days, as long as there is enough oxygen to metabolize it
*Fueling the Energy Systems
*As intensity rises, carbohydrate become dominate
*A much better fuel than fat, but with limited stores
*Stored carbohydrate can fuel about 2 hours of moderate to high intensity workout
*If increased more then you go into anaerobic metabolism
*Metabolism
*The process by which your body gets energy from food.*Your metabolic rate increases during
exercise.
*The number of calories burned depends on the exercise.
*You metabolism stays up for a short period after exercise.
*Basal Metabolism
*The minimum amount of energy required to maintain the life processes in the body.
*Genetic
*Can be increased with exercise
*YOUR WEIGHT
*If you take in fewer calories than you burn you lose weight.
*If you take in more calories than you burn, you gain weight.
Pounds gained per year
Excess Calories per Day
1 10
5 48
10 96
15 144
*SKILLS RELATED FITNESS
*Agility*The ability to control body movement and change
direction quickly
*Balance*Being able to stay upright either while standing or
moving.
*Coordination*The ability to use two or more body parts
*Speed*Move a distance or complete a body movement in a
short period of time
*Reaction Time*The rate of movement once a person realizes they need
to move
*Power*The ability to use force with great speed
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