1 Physci Notes Week 4 Lecture 3 What are Lipids?

Three types of lipids found in foods and in body cells and tissues o Triglycerides main type stored o Phospholipids o Sterols Fats refer to dietary, lipids refer to molecules Insoluble in water Triglycerides 3 fatty acids and a glycerol Fatty acids are classified by o Carbon chain length o Saturation le el full number of hydrogen or less o Shape Triglycerides: Chain Length Short, medium, or long!chain fatty acids Carbons can be numbered o Carbo"yl end #C$$%&' (!carbon #alpha first& )etermines method of lipid digestion, absorption, metabolism, and use Triglycerides: Saturation Solid o Saturated fatty acids ha e hydrogen atoms surrounding e ery carbon in the chain #all single bonds& o *ostly stored easily +i,uid #has -in-s& o *onounsaturated fatty acids lac- one hydrogen atom #one double bond& o Polyunsaturated fatty acids ha e more than one double bond o .sed in body normally compared to saturated Triglycerides: Shape )etermined by saturation of carbon chains Saturated fatty acids pac-ed tightly and solid at room temperature o /nimal fats, butter, lard high in saturated fatty acids .nsaturated fatty acids do not stac- well and are li,uid at room temperature %ydrogen atoms at the unsaturated part can be arranged in different positions o Cis' same side of carbon chain, natural o Trans' opposite sides of chain, synthetic Unsaturated but acts like saturated Triglycerides

0 %ydrogenation' hydrogen atoms are added to unsaturated fatty acids o *a-es oils more solid and more saturated o Create trans fatty acids o 1educe o"idation which reduces rancidity o Increase ris- of C) 2ssential fatty acids' cannot be made by body and must be obtained from food o +inoleic /cid #omega!3 fatty acid& Found in egetables and nut oils o /lpha!linolenic acid #omega!3 fatty acid& Found in egetables, soy, fla" seeds, walnuts Found in fish and fish oils' 2P/, )%% 1educe ris- of heart disease Stimulates prostaglandins and thrombo"anes to reduce inflammatory response 1educe blood clotting and plasma triglycerides

Week 5 Lecture 1 Phospholipids Phospholipids contain glycerol bac-bone and T4$ fatty acids Soluble in water Transport fat in bloodstream *anufactured in body so not re,uired to consume Sterols Sterols contain multiple rings of carbon atoms Plant sterols appear to bloc- the absorption of dietary cholesterol Cholesterol is made in our body and there not needed in diet o Se" hormone, itamin ), bile Digestion of Fats #see powerpoint& *outh Stomach 5allbladder Small Intestine A sorption of Fat #see powerpoint& Chylomicrons o Small intestine !6 lymphatic system !6 bloodstream !oles of Fat 7 -cal per gram *a8or fuel at rest 2ndurance e"ercise Stored energy 2ssential fatty acids

3 "o# Food Fat!soluble itamins 1egulates cell function *aintains membrane Protects the body Pro ides fla ors and te"tures of foods %elps us feel satiated $uch Fat? /*)1 for fat is 09!3:; calories Saturated fat' less than <; of energy Trans fat' reduce to absolute minimum *inimi=e saturated and trans fatty acid inta-e to lower ris- of heart disease Sources of Fat >isible fats In isible fats Switching to more healthful fats without increasing total fat inta-e Fat replacers o .sed to lower fat content of foods o Found in chips, ca-es , coo-ies o *ay cause 5I side effects in large amounts o 2"ample' olestra #$lean& o Partially hydrogenate becomes trans fat in body?

Cardio%ascular Disease 1is- factors for C) Week 5 Lecture 2 What are Proteins? Proteins' large, comple" molecules found in cells of all li ing things o Cannot be produced in sufficient ,uantities to meet physiological needs o *ust be obtained from food @on essential amino acids o Can be synthesi=ed in sufficient ,uantities

A A$ino Acid Structure /mino group %0@ /cid group C$$% Side Chain # aries& A$ino Acids Transamination Conditionally essential amino acid "o# are Proteins &ade? Proteins are long chains of amino acids Peptide bonds 8oin amino acids together 5ene e"pression is the process by which cells use genes to ma-e proteins o 5ene' segment of )@/ that ser es as template for synthesis#e"pression& of particular protein Protein turno er Protein organi=ation determines function

Protein in Diet For protein synthesis, all essential amino acid must be a ailable to the cell +imiting amino acid o 2ssential amino acid that is missing or in smallest supply o Slow down or halts protein synthesis Inade,uate energy consumption o +imit protein synthesis Protein Digestion Chec- powerpoint Protein 'uality *ethods for estimating protein ,uality o Chemical score o Protein digestibility corrected amino acid score #P)C//S& /nimal protein and many soy products are high digestible #79; absorption& Functions of Proteins Chec- powerpoint Nitrogen (alance a& Positi e nitrogen balance ' needed for periods of growth, pregnancy, reco ery, from illness, protein deficiency b& @egati e nitrogen balance ' star ation, brea-down lean body mass, low energy diets c& @itrogen balance' %ealthy adults who are not pregnant !DA for Protein 9BC per -g body weight per day

: $nce reach certain amount, will no longer help

Too &uch Protein Can e "ar$ful %igh cholesterol and %) Contribution to bone loss Didney )isease Protein Sources *eats, mil- based products, soy, legumes, whole grains, nuts Week 5 Lecture 3 Vitamin & Minerals What are &icronutrients >itamins and minerals that are needed in much smaller amounts They assist body functions such as energy, metabolism, and formation and maintenances of healthy cells and tissues )ita$ins Carbon!containing compounds that regulate a wide range of bodily processes Fat Soluble /)2D o 1eadily stored in body adipose tissue o Can be to"ic when ta-en in e"cess o *egadosiing' 6 19" recommended inta-e 4ater soluble o E comple" itamins Thiamin 1ibofla in o C #ascorbic acid& &ineral *icronutrient no energy @aturally occurring inorganic *a8or o Sodium o Potassium o Phosphorus o Chloride o Calcium o *agnesium o Sulfur Trace o Iron o Copper o Finc o Selenium o Fluoride o Iodine

3 o Chromium

Oxidative Stress What is *+idati%e Stress $"idation occurs in an o"ygen rich en ironment with light or heat o /pple browning o Car rust o Fats becoming rancid Free !adicals Free radical o $"ygen loses some electrons, electrons stolen o .nstable o"ygen molecules can be formed from sunlight, smo-ing, pollution, body processes +eads to damage cell membrane lipids )amage protein en=ymes /lter cellular )@/ $"idi=e blood cholesterol $"idati e stress o %appens to e eryone, but e"ercise and healthy people fight it better Antio+idants 5i es e! bac- to o"ygen /ny substance that protects cellular molecules from free radical attac 0 ma8or types of antio"idants o >itamins o 2n=ymes S$o,ing and To acco Products Carcinogen! cancer causing Cigarettes and other tobacco products increase ris- of heart attac-, stro-es, and cancer @icotine cause ascular damage by inducing endothelial dysfunction S$o,ing and Cancer 39; of all cancer death Cigarettes contain tar and smo-e products Combination of alcohol and smo-ing Alcohol / depressant Pro ides < -calGg *oderate consumption decrease of C%) o 1ed 4ine #res eratrol&

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Cancer /bnormal cell di ision result in tumor formation 5rowth genes regulate cell di ision Tumors form due to uncontrolled cell di ision o Eenign o *alignant *etastasis when spread to other tissues of body "o# does Cancer For$? *utations occur in growth genes H$ncogeneI mutated, cancer causing gene o )eri ed from normal Hproto!oncogeneI Some cancers are caused by Inacti ation of Htumor suppression genesI Carcinogenesis J multistep process so single gene mutation are usually unable to induce full malignancy Cancer For$ation Steps 1B Carcinogen K normal cells Initiation 0B 1apidly di iding cells Formation 3B *etastasis spread to other locations Progression Carcinogens Chemicals that increase fre,uency of mutations and can produce free radicals that damage )@/ Cigarette smo-ing )ietary factors .> radiation Pollutants PesticidesGIndustrialG%ousehold products >iruses Diet %igh Fat +ow Fat DNA *+idation Products 7B3 units of damage 3B9 units of damage

Co-Carcinogens Sti$ulate Tu$or .ro#th /Pro$otion Phase0 %ormones 5rowth factors )ietary fat )ietary fatGsugar increases free radical formation and promote tumor growth

Cancer Deaths *en 1B +ung 0B 0B Prostate 3B ColonG1ectal 4omen 1B +ung 0B Ereast 3B ColonGrectal (reast Cancer %ormonal %ypothesis' @o 2strogen, @o breast cancer *ost breast cancers are estrogen!dependent o Tamo"ifen #bloc-s receptors& $ ary remo al *ost breast cancers occur in post!menopausal period !is, Factors #ith (reast Cancer /ge $besity +ow!fiber diet +ac- of e"ercise 2arly onset of menses %a ing 1st child after age 39 /lcohol 2"posure to pesticides Family history

"o# to Decrease !is, "o# Soy isofla ones )ietary fiber to Decrease !is, Self e"am Physician e"ams *ammograms 3:!A9 age

"or$one !eplace$ent Therapy .sed for C>) and osteoporosis 1is- Erea- Cancer may increase females ta-ing %1T Prostate Cancer

7 5land below bladder that secrets acidic solution that contribute to sperm and iability PS/

L $@ T%2 FI@/+ )etection of Prostate Cancer is done by blood test -nown to chec- the le el of PSA Cardio%ascular Syste$ %eart' an aerobic muscle Elood supply J coronary arteries nourishes heart Elood in chambers only P/SSI@5 by /nterior inter entricular artery #+/)!left anterior descending& 1ight coronary artery +eft coronary artery %2/1T /TT/CD

(lood has $any Co$ponents 4ater Elood Cells %ormones 2n=ymes 5lucose /mino /cids Fats C)S Functions )eli er o"ygen and nutrients to body cells 1emo e end products of metabolism "eart *perates in 1 Phases Systole' %eart is e8ecting blood' heart contracts 109 )iastole' %eart rela"es ad fills with blood' rela" C9 @ormal blood pressure Intima #2ndothelial cell& inner layer of blood essel made of cells called endothelial cells in direct contact with blood *edia #smooth muscle& made of smooth muscle /d entitia #Connecti e tissue& elastic "eart Attac,

19 Caused by ischemia 'lac- of o"ygen to heart tissue o *ost common in heart o Second most common in brain Atherosclerosis Slow clogging of blood essel, progressi e disease Cholesterol gets into artery wall from the blood %igh blood cholesterol is a ris- factor for atherosclerosis Tends to occur at bifurcation splitting 23 Fatty Stea,s Cholesterol and lipid accumulate under the endothelium where cholesterol is o"idi=ed inducing inflammation 4hite blood cells transform into foam cells @o flow impedance at this point yet 13 4nter$ediate Lesion Fibrous cap forms 2"cessi e accumulation of lipid and smooth muscle cells form a fibrous lesion 2strogen is protecti e

53 Ad%ance Lesion Calcification causes hardening of lesion 63 Clinical 7%ent 1upture of ulnerable pla,ues 1esulting blood clot stops blood flow 0G3 of acute myocardial infarction occur in coronary arteries that are M:9; bloc-ed

Coronary Angiography For blood essels To detect bloc-age in coronary arteries C) Surgery 1B C/E5 #bypass graph& !can ta-e radial artery from arm and put in detour in heart !Saphenous ein from leg can be used too !internal mammary artery from chest 0B /ngioplastylG Stenting!widen essel Cholesterol Accu$ulation in Artery Wall

11 0 important factors o The amount of blood cholesterol o Susceptibility of cholesterol to o"idation Cholesterol &eta olis$ Tra els in blood in lipoproteins Produced by most cells )ietary source' animals Functions of Cholesterol Part of cell membrane structure Precursor to steroid hormones Constitute bile acids Dietary Cholesterol !eco$$endations +ess than 3999 mgGday /merican )iet is 399!A99 mgGday Diet Alters Cholesterols Saturated fat consumption o Stimulates N Trans fatty acids o Increase +)+ lethal o )ecrease %)+ healthy o Found in processed food commonly Fi er /#ater-solu le0 Forces body to e"crete more bile Cholesterol con erted to bile Si8e and Co$position of Lipoproteins Chylomicrons, >+)+, +)+ are all bad %)+ good &a9or !is, Factors Physical inacti ity, )iet, Smo-ing, Inflammation, %ypertension, Insulin resistance, $besity, Chronic stress, )yslipidemia /therosclerosis is re ersible

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Hypertension (lood Pressure *easurement of force applied to artery walls Friction of blood on walls "ypertension EP61A9G79 Present in 6 :9; o er 3: 6 :9 million o 1G3 do not e en -now it o 0:; not treated )ue to lifestyle, @$T /52I@5 "o# to $easure (P Cuff pressure e"ceeds systolic pressure #no sound& Erachial artery closed so no blood flow Cuff pressure 8ust below diastolic pressure #no sound& Elood flow restored

Dia$eter of (lood )essels Increase in tunica intima causes hypertensionO damage to endothelium cells $nce lose tunica media cells, we lose fle"ibility J more friction Pri$ary Factors @itric o"ide causes rela"ation, released by endothelial cells $"idati e stress Sympathetic ner ous system 7ndothelial Dysfunction 2ndothelial cells become damaged @o a ailability reduced, platelet aggregation and lipid o"idation are facilitated Dash Study )iet consisting of 0:; fat, high in eggies, fruits, fiber, low fat dairy products )ecreases both systolic and diastolic EP 7+ercise and (lood Pressure Causes asodilation

13 /erobic and resistance training decreases EP /erobic appears to be more effecti e

Diabetes .lucose Transport 0 ways s-eletal muscle ta-es up glucose o Insulin o 2"ercise .lucose Tolerance Test )iabetes demonstrate o Insulin resistance o 5lucose intolerance *ral .lucose Tolerance Test Fast for C %ours *easure sugar le el e ery 39 min after drin-ing a solution Pre%alence of Dia etes /1::;0 0A million 39 mil ha e prediabetes Symptoms! e"cessi e urination, urine with acetone odor, e"cessi e thirst

Type

4: 4nsulin Dependent M :; *anifest normally teen yrs /uto!immune disease' destruction of the pancreatic E!cells!lac- of insulin secretion Cannot be re ersed Insulin in8ections re,uired 44: Non-insulin Dependent 67:; H/dult onsetI InsulinPs target issues are resistant to hormone Insulin resistance' state in which a gi en amount of insulin does not produce e"pected response Pre ents clearance of blood glucose and fails to suppress li er glucose output Too much glucose in systemB /dipose tissue, muscle li er do not absorb well

Type

1A Pre ents clearance of blood glucose

1B Stage I insulin resistance 0B Stage II 5lucose and insulin increases 3B Stage III Pancreases shuts down, insulin decreases and glucose increases e en more Study 4nter%ention *etaformin!to control blood sugar with type II diabetes Physical 4nacti%ity 4ncrease the 4ncidence of Type 1 Dia etes 2"ercise allow entry of glucose in cells independent of insulin throughout day, not 8ust during e"ercise Clinical 4$pact of Dia etes *acro ascular /theroschlerosis *icro ascular leading cause of new cases of end stage renal disease, blindness in wor-ing age adults, nontraumatic lower e"tremity amputations Dia etes 4ncrease !is, of &yocardial 4nfarction $ er eating in calories and obesity correlated with diabetes Carbs and Fat Metabolism Concepts a out 7nergy 4hat is energyQ o Fuel 4here does energy come fromQ o Food and o"ygen @ame of energy molecule o /denosine triphosphate #/TP& energy currency in cells 4here is /TP madeQ o Cells prefer to use glucose to ma-e /TP because easier ATP

5lucose K $0 C$0 K %0$ K /TP K %eat

1e What is 7nergy /TP /)P K P K energy biological wor

1: Creatine -inase CP C K P K 2nergy 7nergy Syste$ Immediate energy /TP!CP system o Primary source during high intensity, short duration e"ercise, last for seconds o Stored /TP and CP Short-Ter$ 7nergy Short term energy!glycolytic system o 2"ercise M1min o 79 sec J contribution from anaerobic and aerobic Long Ter$ 7nergy /erobic system +actic acid does not accumulate Function of Car s Fuel for energy Protein Sparing o @itrogen balance Fuel for brainea-s down T Sugar in muscle is for muscle only Sugar in li er is for rest of body .luconeogenesis < creation of glucose, normal for body, but if donPt eat enough, brea-s down protein .lycogenlysis < brea-down of glycogen .lycogenesis < storing of glucose as glycogen Car &eta olis$ in Cells /naerobic o 4ithout o"ygen /erobic o 4ith o"ygen *itochondria 4ith $0 you ma-e 0 /TP 4ith $0 you ma-e 39 /TP Lipid &eta olis$

13 Triglycerides o 5lycerol and free fatty acid Stored in adipose tissue and in muscles Lipid Fuel Source T5 stored directly within muscle cells Circulating FF/ mobili=ed from T5 in adipose tissue Lipogenesis: For$ation and Storage of Fat +ipoprotein lipase #+P+& brea-s down fat in blood for fat storage o Found in blood essels o 4ant this to occur near muscle, @$T near adipose tissue o 2"ercise promote storage of lipid in muscles instead of adipose tissue %ormone!sensiti e lipase #%S+& o Increase brea-downGrelease of fat in circulation o Stimulated by 2P, @P #release during e"ercise& o @e er ha e =ero insulin in body

2P' insulin ratio ! if high J release, increase %S+ acti ity OlowJ storage

Spot !eduction? !no e"ercise can burn fat in one place e"& sit ups for abs !fat is not preferentially mobili=ed from the fat cells ne"t to acti e muscles !caffeine increases fat use metabolism but can increase heart rate, etcB !caffeine pills does not wor- because increases blood pressure !best source of caffeine J blac- coffee because it has antio"idants Principles of e+ercise physiology *odifiability 5enotype K en ironmental factors J phenotype genetic ma-eup training perfB Fi"ed s modifiable ariables *%erload - i3e of #eights - stressor on ody !stress applied to body !fre,!how often do you wor- out a dayQ !intensity ! how hardO ; 1*O ; %1O ;>$R0ma" !duration ! how long O min or hrGday Adaptation !physiological changes with training !C>S

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!muscle s-eletal system !body wmp !use of energy Factors --= Adaptations !o erload !progB duration !initial fitness le el !genetics !gender !age .eneral Adaptation Syndro$e !The in time frame of the alarm phase will depend on the nature of the acti ityO if light to moderate stress, it may be in terms of hours, higher stress could be days or e en a wee!alarm phase -eeps decreasing, the ne"t time decrease less !always as- for more to gradually incrementQQ Specificity !the adaptation that occurs is limited by type of o erload imposed !setting a goal Periodi8ation of Training !Pac-aging of wor-outs within wee-lyGmonthly segments !season training !wor-ing different muscle groups !minimi=e in8ury !increase adaptation Sshotgun approachS cannot ma"imally enhance many training systems simultaneously 7ndurance Training-aero ic training !8oints and muscles ta-en through thousands of repetition !small force production !19; ma" strength Strength Training !strength training =one 1!09 reps !ate of Progression !if sedentary, any o erload elicits adaptation !resistance training first time !contracting almost lots of muscles at once !neuromuscular adaptation and leaning !to attain fitness, the intensity le el has to be modified :;

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4ndi%idual Principle !genotype important !responder sB non responder !e"ercise presumption optimal for 1 person may not be for another &oti%ation !positi e reinforcement !psychological factors play a role
Muscle Physiology -skeletal muscles are ones we work out &uscle is an *rgan Eundles of *uscle firers Single *uscle Fiber #cell& o *yofibrils proteins are pac-ed as myofibrils o F +ines o Sarcomeres functional unit of muscle 0 Proteins o *yosin o /ctin Protein in muscle is lean body mass 7+citation < Contraction Coupling Calcium and /TP Type 4: Slo# T#itch /contraction0 Slow o"idati e slow contraction, lots of o"ygen o Produce low force o 2fficient aerobic metabolism o %ighly asculari=ed o %igh myoglobin o $"idi=e fat o Fatigue resistance Type 44: Fast T#itch Produce high force /cti e primary during short!term high intensity acti ity 1ely primarily on anaerobic metabolism Further Classified into subdi isions

17 o o Type IIa Fast o"idati e glycolytic HF$5I, in between Type II and Type II" Type II" Fast glycolytic ! HF5I Changes of II" to IIa in e"ercise regiment

Neural Control of &o%e$ent: &otor >nit 1 motor neuron and all the fibers it inner ates Fire in an all or none manner 1ecruitment Hsi=e principleI recruit more units to carry hea y ob8ects *otor unit' @euron and muscle Types of &uscle Action Isometric /ction muscle acti e o Force e"erted force resisting o @o change is not mo ing o Pushing palm on surface IsotonicG)ynamic action o 2ccentric increasing in 8oin angle #lengthening& going with weight o Concentric decreasing in 8oint angle #shortening& going against gra ity o 2ccentric J more soreness Aerobic Training Factors Influencing Training 1esponse Training 2ffect Intensity, )uration, Initial Fitness +e el, Total Program +ength, Fre,uency Physical Acti%ity /CS*, I$*, )%%S +ow Physical /cti ityGIntensity ' <:; of population $ne needs at least 39 min per day 39!79 min if you want to lose weight &a+i$al *+ygen Consu$ption Point at which there is no further increase of $0 upta-e with increase in worload *1 Consu$ption %s3 7+ercise Wor,load Sedentary conditioned

09 @o matter what there is a >$0 ma" but how long and how much intensity until that ma" is what is important 1est E*1' 0:9 mlGmin

ACS& 1ecommendations for minimal C> fitness and weight lossGmaintenance Perform acti ities that incorporate usage of ma8or muscle groups /pply stress modifying 3 o erload parameters o Fre,' 3!: daysGwo )uration' 09!39 minGday o Intensity' Training Sensiti e =one #::!79; if %1ma"& "eart !ate %eart rate is EP* o /bout <9 EP* %1 at rest is determined by many factors o Fitness, genetics, lifestyle, age %1 in athletes s sedentary &a+ "! is deter$ined (? /ge predicted o %1ma"J09:BC #9B3C: " age& Functional %1ma" o )etermined by ma" e"ercise test o Performed on all indi idualsQ @o not for indi iduals with ris- factors Prescribed %1ma" o Prescribed by physician o 2"B *any medication e"ercise %1

4ntensity of 7+ercise Tou should be trained at ; %1ma" ::!79; Training Can one train abo e or below training =one and benefit from e"erciseQ Tes in sedentary indi iduals /thletes will not benefit Chronic 4nacti%ity and Training alter C) !esponse to 7+ercise Inacti ity, e"ercise tolerance

01 2"amination of cardio respiratory responses to e"ercise can be used to measure heart rate

Cardiac *utput C$ J %eart rate " Stro-e >olume#amount of blood e8ected per beat& "eart !ate %s3 4ntensity +ower resting heart rate' athletic &ore trained you are the higher intensity till "!$a+ Who has higher "!$a+? : SA&7@ Stro,e )olu$e %s3 *1 Consu$ption S> results from o Impro ed cardiac performance Lactate Threshold +actate threshold is highest e"ercise intensity Can be maintained without accumulation of lactic acid 4hen you reach fatigue /thlete longer to reach lactate threshold Detraining Time off from training *ost reduce all 3 o erload parameters See rapid drop in parameters adapted with training &aintenance of Fitness +oo-ing at F, I, ) 19 w- of training o <9; >$0 ma" o 3 dayGw >o0 ma" increase 09; *anipulate duration has less detraining If you were to detrain, do not change intensityB Fitness will decrease Changing fre,uency is oStrength )s 7ndurance If you want to increase strength you want to abstain from prolonged aerobic acti ities

00 Fuel Utili ation During !"ercise 7nergy 7+penditure / erage daily energy e"penditure depends on numerous factors o /ge, diet, genetics 2"ercise can offset the decrease in resting metabolic rate tied with aging 4hen you are older 1*1 goes down so get fatter !egarding Physical Acti%ity 2nergy cost is higher for weight bearing e"ercise Induces considerable energy e"penditure 7nergy Contri ution During 7+ercise *ost important factors o )uration o Intensity o /ntecedent )iet #before e"ercise& o Training Status #fit, sedentary, muscle mass& !espiratory 7+change !atio 121 J C$0 producedG$0 consumed Carb 121 J 1 Fat 121 J 13G03 J 9B< Duration Increase ma-es shift to lipidsB @e er hits 9B< because pure lipid 4ntensity and 7nergy >se /s e"ercise intensity increases, the ; contribution from carb increases and fat contribution decreases &yth: 7+ercise at lo# 4ntensity to 2rroneous urn fat

What type of Diet? Fasted or Fed Prior to 7+ercise? 2ating prior to e"ercise depend on o Type of e"ercise o 5oal of training 4nsulin Pre ent fat brea-down

03 The less insulin before the e"ercise burns more fat /nti!lypolytic hormone

What type of Diet? Fasted or Fed Prior to 7+ercise? !eating prior to e"ercise depends on !type of e"ercise performed !goal of the training Fat o+idation and Food 4nta,e !If reduce carbohydrate inta-e slightly switch to fat o"idation during e"erciseQQ Insulin 1elease Fat o+idation during e+ercise: fasting 0 hrs, more carbohydrate o"idation fasting A hrs, less carbohydrate o"idation fasting 3 hrs, e en less *ther factors to ,eep in $ind !fat preferentially used after e"ercise !with training, the body becomes more efficient using fat as a fuel 7+cess post-e+ercise o+ygen consu$ption /7P*C0 !the ele ation of metabolism abo e rest after e"ercise !the reco ery o"ygen upta-e reflects homeostatic changes' !anaerobic metabolism !systemic ad8ustments $"ygen )eficit!not getting enough o"ygen !adaptation !more you e"ercise, the more o"ygen your muscle will learn to inta-e !!!6 more endurance !muscle is learning how to deli er o"ygen the more you trainO therefore, less o"ygen deficit 7P*C %s3 Duration and 4ntensity !more duration, more 2P$C Excess post-exercise oxygen consumption !more intensity, more 2P$C /lways high IntensityQ !There are benefits to low!intensity e"ercise !it is better tolerated by those' !sedentaryGbeginning

0A !cardiac problems !o erweight !with 8oint problems !it has a decrease in ris- of in8ury

$besity and 2nergy Ealance $besity!condition, not a disease * esity !2"cessi e accumulation of body fat !*ales6 0:; body fat !Females 6 39; body fat !*orbidly obese !6 :9; body fat * esity Classification !Eody fat !waist circumference !better than E*I !E*I #weight #-g&G height #mU0& (&4 in adults !0:!07B7 is considered o erweight !39 or higher is considered obese !does not measure body fat; Where is fat stored? !>isceral sB Subcutaneous fat !>isceral is correlated with health problems !Subcutaneous' under the s-in !problem' s-in infection !>isceral' organ fat !problem' decrease functions of organs

)2V/' )ual energy V!ray absorptiometry !machine that pro ides an accurate body fat; 4s * esity a genetic disease? !+eptin inhibit eating !adipocytes

0: !@europeptide T hormone that ma-e you want to eat !%ypothalamus Whormones that determine whether you are full or not Prader!4illi ! they are hungry all the time !genetic disease $besity is associated with !heart disease !hypertension !stro-e !diabetes !cancer !gall stones !arthritis !s-in disorders !menstrual irregularities .S obesity trends in /dults !1779, no states had pre alence greater than 1:; !0919, o er half the states has 1G3 obesities Changes in 7nergy 4nta,e / ailability of ine"pensi e, palatable, energy dense food Increase portion si=e %igh fat inta-e Increase refined sugar inta-e )ecrease fruit, egetable, fiber inta-e Changes in 7nergy 7+penditure )ecrease physical acti ities daily li ingGwor Increase leisure time Increase sedentary beha ior Fat 4nta,e and * esity ;fat inta-e has increased in .S %owe er, total calories increased 7nergy 4nta,e @o e idence for specific food, howe erN o +arge portion si=es

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Types of * esity /ndroid fat locali=ed in upper bodyB >isceral fat is E/) o abdominal fat o higher fatty acid accessibility in blood o health ris-s 5ynoid!lower body fat o /ccumulation of fat in femoral and glutenal area o *ore resistant to lipolytic stimuli o %ormonal effect #catecholamines& Adipose Tissue De%elop$ent 5aining fat ,uantity in cells rather than more cells 4ntra-A do$inal /)isceral0 Fat: The Dangerous: 4nner Fat (urning Calories 1 chocolates chip #:9 calories& o 4al- bris-ly 19 min 7nergy (alance Stored 2nergy J 2nergy in 2nergy $ut Stored 2nergy' 5lycogen, Fat, Eody Protein 2nergy in' Food, /lcohol 2nergy $ut' E*1, Thermic 2ffect $f Food, /cti ity #2V and @2/T& "o# to !educe Weight? 1educe fat difficult to lose weight without -cal restriction when fat inta-e is high 1educe Sugar Consuming low 5I carbs can help weight loss eating unrestricted Why Diets donAt #or, 2nergy cost of physical decrease as body weight decreases Eody protects itself from weight loss by decreasing E*1 #decrease in thyroid hormone& )ecrease in E*1 with weight loss is higher than can be attributed to Betogenic Diets 39!<9; -cal from fat Theory' increase fat mobili=ation for energy

0< Increase production of -etones that decrease appetite Concern' long!term disease ris.nnecessary to facilitate fat loss +ose lean body mass @ot good diet

&eal FreCuency +ower insulin, facilitate fat loss by increase fre,uency 1educe cholesterol, +)+ Diet 4nduced Ther$ogenesis 2nergy used to metaboli=e the energy consumed Fat has low thermic effect so easy to store in body Comple" carbs or protein needs higher metabolism to digestGabsorb