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* 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
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* 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
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* Adenosine Triphosphate
* Not easily stored
* Very small stores in the muscles, used up in just a few seconds
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You must have ATP in order to exercise
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2 major ways to convert nutrients to energy
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Aerobic metabolism
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Anaerobic metabolism
* Most often a combination of pathways to create the needed ATP
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* 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
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* 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
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Produces energy for short, high-intensity bursts of activity
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* 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
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* 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
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* 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
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* 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.
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You metabolism stays up for a short period after exercise.
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* The minimum amount of energy required to maintain the life processes in the body.
* Genetic
* Can be increased with exercise
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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
5
10
15
10
48
96
144
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* Agility
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The ability to control body movement and change direction quickly
* Balance
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Being able to stay upright either while standing or moving.
* Coordination
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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
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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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