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 c Male c Female
c Testosterone c Estrogen
Something to do with Problem is not for protein
protein absorption but burns fat
Improve/ȸ protein Ⱥ fat, Ⱥpower/speed
absorption c Affect motion of
More protein, more actin temparament
& myosin
Temperament (mild)
c Affect emotion or
temperament
Aggressive
c rross sectionally strength is the same
c Ⱥmuscle mass of females = Ⱥ power/speed

c Muscle performance ² capacity of muscle to do

work (force x distance)
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I. Increase Strength (the greater mass of muscle, the greater strength)
Strength ² force output of the conditioning muscle ability of the contractive tissue to
produce tension & a resultant force based on demands placed on muscle
2 types of strength

Holding Strength
 Static type/Isometric contraction
 Stronger 40% greater

rontractile Strength
 Dynamic type of contraction
a. Motor unit recruitment ȸ
 0 motor neuron & its axon innervating its fibers
 Follows the size principles
 First to be recruited is the smallest ration known as innervations
ration.
b. Hypertrophy
 Must provide overloading
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II. ȸ Power
 rombination of strength and speed
 Mark produced by a muscle per unit of time
 Factors
a. Strength
b. Distance = how far
c. Time the work was performed
c nit for power is Kg à m/sec
Kg ² strength of muscle
m ² distance
Sec ² duration
c Power is not always equal
c Most powerful on the first 8 ² 00 secs
c 0.3 ² 0.6 secs progressive descending
c 30 mins decreased
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c Power is improved by:
a. ȸ the work that a muscle must perform in a specified period of time
b. Reducing the amount of time required to produce a given force
c 2 types of power:
a. Anaerobic ² single burst of high intensive activity
b. Aerobic Power ² repeated burts
III. Endurance (ȸ muscle)
Ability to resist fatigue
ȸ energy source
O2 is not a direct source of energy required to help produce energy
ȸ O2 consumption = ȸ activity
ȸ blood supply in the muscle
ȸ capillary density
Nutrition is affected
c [lycogen ² stored glucose in the form of carbohydrates
c Factors that affect glycogen:

Energy sources are also known as metabolic systems:

PO3 bond is needed

ATP ² adenosin ² PO3 § PO3  PO3

Note:
ATP ² basic source of energy
§ - Hi energy
- if broken 7,300 calorie is released
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c 2 sources of energy
ATP = basic source of energy (3 sec)
Phosphocreatine (8 ² 00 sec)
c ATPase activity
ATPase enzyme breaks the bond, it is still inactive
c Heat & mechanical energy is released
80 ² 90% is in this form of energy
c In 3 sec ATP I finished next energy provided is phosphocreatine
(00,300 cal., 2 ² 4 times more)
c ATP is already present in the muscle
c Power produced is high
c To max phosphagen system:
It must be fast
High - intensity
 

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c Second to provide energy

c [lycogen
Stored glucose Pyruvic Acid
Both will go to
[lycolysisȹglucose mitochondria
Pyruvic Acid
ATP (Aerobic System) (+) O2
(+) O2 (-) O2
Mitochindria

ATP ronverted to Pyruvic Acid Liver Lactic Acid

[lucose
Fatigue
 

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c rharacteristics
No O2
Provide energy for 0.3 ² 0.6 min
c 4x is phosphagen
c 2.5x [ ² LA System

c 0x Aerobic

c After 0 hour, there is no more lactic acid



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c Source of energy comes from food intake
c Oxidation of carbohydrates, fats, protein, glucose, fatty acids, amino acids
ȹ ATP ȹ energy
c [lucose is most important stored form of glycogen
c Endurance type of exercise
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c Provides energy for 240 mins

c ȸ capillary density

c After 2 days, replenished glucose is ready





c Provides energy for 020 mins

c Last source of energy

c Long recovery phase

c Needs at least 5 days of rest to reproduce

protein again
  

c Provides energy for 85 mins

c 75% of fat is consumed

c Very fast point of exhaustion


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System Source of Power Duration Activity
energy
Phosphagen ATP ² PO3 Highest 8 ² 00 sec Power lifting
[ ² LA [lycogen (-) O2 0.3 ² 0.6
Aerobic [lycogen (+) O2 Lowest nlimited Marathon,
fatty acids, Swimming
amino acids
c Oxygen Depth
2L of O2 is present

Hemoglobin of blood

Myoglobin in muscle

Body fluid

Air ² lungs
c During exercise, more than 2L of 02 is needed
c [L ² A System = 8L
Lactic acid system = at least 0 hour
c Short ² term
Also known as alactacid system
Payment for phosphagen & [L ² A
No product of lactic acid
Replenished with in 2 ² 3 mins of exercise
c Exercise
Purpose is to develop the muscle
3 muscel type
Type I ² slow twitch, aerobic, slow contraction
Type II A ² Intermediate
Type II B ² Fast twitch
c Factors that can affect the fast & slow twitch is genetics
c 45% slow twitch, 55% fast twitch
c Exercise will not affect the ratio
c 2 important organs that will provde:
Respiratory
rardiovascular