Topic 9 and Topic 3

A reversible exercise-induced decline in performance

Peripheral fatigue: develops rapidly and is caused by reduced muscle cell force ======= Central (or mental) fatigue: develops during prolonged exercise and is caused by impaired function of the central nervous system

high-intensity: vigorous amount of intense activity that may last for less than a second or as long as 1-2 minutes (some interval trainning, plyometrics) The major source of energy are derived from anaerobic processes Endurance activities: involve prolongued sessions of low-intensity activity that may last from several minutes to several hours (leisure cycling or jogging) major sources of energy is aerobic processes

fatigue is perceived differently by individuals and can depend on factors such as age as well as specific type of activity carried out Physical level the development of peripheral fatigue in high-intensity activities depends on the rate of: Depletion of energy sources (creatine phosphate and ATP) Increase in levels of the products of exercise such as lactate and hydrogen ions Physiological causes of PF in endurance activies include: Depletion of muscle and liver glycogen reserves reduction in CA2+ release Depletion of acetylcholine Dehydration electrolyte loss overheating Central fatigue is a significant factor in many endurance sports cause by failure of neural transmission (less number of motor units involved reduction of unit firing frequency)

different aspects of recovery can occur at different rates and recovery rate also depends on the type of activity (high-intensity, team sports or endurance) Include: Excess post-exercise oxygen consumption (EPOC) for: -resynthesis of ATP and PCr -removal of lactic acid -restore oxygen to myoglobin and blood -restore thermogenic effects of elevated core temperature -thermogenic effects of hormones -restore elevated heart rate, ventilation and other physiological functions Replacement of muscle and liver glycogen stores

Macro: Water, carbohydrates (glucose), lipids and protein micro: Vitamins and Minerals

Macro: present in diet in large amounts and make up the bulk of our diets providing the body with energy. Made up of: 50-60% of carbohydrates, 12-15% of protein and less than 30% fat

very small amounts of our diets Micronutrients don´t provide energy essential nutrients: they are dispensable to life processes and can only be obtained from food

Carbon, hidrogen and oxygen C6H12O6 1:2:1 ratio

monosaccharides: glucose, fructose and galactose link to form disaccharides through a condensation reaction: Sucrose (glucose+fructose) and lactose (glucose+galactose) Polysaccharides (10 or more like glycogen stored form of glucose in liver and muscles or starch) Condensation reaction: links monosaccharides disaccharides or polyssacharides by the removal of a water molecule

Carbs: primary fuel source Lipids/fats: energy storage structural components of membrane Protein: promotes growth and repair of muscle tissue water: transports nutrients, waste products/thermoregulation/ helps maintain blood pressure

formed from a single molecule of glycerol and three fatty acids Ester bonds form between each fatty acid and glycerol molecule

Chemical composition: Saturated-have no double bonds between individual carbon atoms of the fatty acid chain originate from animal sources or tropical plants (tropical oils, full-fat dairy…) solid at room temperature Unsaturated fatty acids contain one or more double bonds between carbon atoms Originate from plant-based foods (olive oil, olives…) liquid at room temperature

Vitamins and minerals: boost the immune system, support normal growth and development, and help cells and organs do their jobs.

C,H,O and N

Essential: cant be synthesyzed by the body, must be consumed Non-essential can be synthesized by the human body

Carbs 45-65% fats 10-35 % protein 20-30% Reduce daily sodium intake adequate water variety of protein keep trans fatty acid consumption down reduce the intake of calories from saturated fats and added sugars

Carbs: 1760KJ Lipids 4000KJ Protein 1720KJ

Much more Carbs protein and fat slightly higher

Metabolism: All biochemical reactions that occur within an organism Anabolism: energy requiring reactions small molecules become larger Catabolism: chemical reactions that break down complex molecules into simpler ones with the net release of energy

stored form of glucose made of connected glucose molecules stored in the liver and muscles fatty acids are not in the liver