Physci 5 Diet and Nutrition Week 2 Notes
Physci 5 Diet and Nutrition Week 2 Notes Physiological Science 5
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This 4 page Class Notes was uploaded by Isabel Yin on Sunday January 17, 2016. The Class Notes belongs to Physiological Science 5 at University of California - Los Angeles taught by Dr. Esdin in Winter 2016. Since its upload, it has received 48 views. For similar materials see Diet and Nutrition in Physiology at University of California - Los Angeles.
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Date Created: 01/17/16
Why do we need to exercise Chapter 2 Dr. Joseph Esdin Adaptation: changes in our benefit after exercise The changes are usually specifically pertaining to muscle effects General adaptation syndrome: looking at the changes our body undergoes during exercise Resistance to stress Stress is a factor that your body is not used to and must adapt to Stress = exercise, it’s actually a good thing Exercise in general, there are four things to keep in mind: • Strength: force generated • Power: how fast muscles contract • Endurance: duration • Flexibility: range of motion (of a particular joint/muscle) Depending on the type of exercise there’s more adaption to one or another Designing an exercise we need a goal Adaptation = changes in my body Respiratory system : oxygen is the major ingredient for ATP Breathing pattern is very important Cardiovascular system: Blood (to deliver oxygen to the muscle) Lack of oxygen to your muscles gets you tired The more our muscles can adapt, the more our muscles can keep up Changes in the nervous system: coordination Brain coordinate muscles Motor coordination: example after skiing, every single muscle hurt Immune system: defense Digestive system: processing nutrients, digestive system Effect of exercise is universal We all start with a little adaptation through the alarm phase, but we can do something, we don't start at zero They went down from resistance to stress: soreness is a good thing, means body is responding Normal inflammation in the muscles, muscles are torn, damaged: soreness (challenging our body) Notice the resistance start to increase, performance is getting better, reaches a higher level Resistance: adequate preparation Muscle store more nutrients More vascularization: more blood vessels start to branch to reach more muscles We want to stay in the resistance phase, not want to go to the exhaustion phase: muscles worn out, overtraining leading to injury Sprain: is a joint injury Strain: is a muscle injury General adaptation syndrome: how much should it go higher, different dips, you don’t not want to keep the same stress: or else muscles are not going to improve Must increase stress More stress: more adaptation Less stress: less adaptation You want to make sure you want to increase stress quickly Small changes Resistance training: resistance training and endurance training Resistance training is high force (something that require a lot of source), low repetition Endurance training is low force, high repetition High force, high repetition: boxing repetitively at a very high force. Resistance training We are interested in adaptation: it is a physiological change or changes that will lead to increased performance Hypertrophy: muscles are increasing in size, meaning they’re getting more powerful and can carry more weight Changes are going to be power, strength, duration The major part that we see in hypertrophy is increase in strength and power (how fast your power contract and response in a particular way that you’re lifting) Why can a muscle carry more weight if it increase in size? Changes in muscles: more protein synthesis, major thing that we see Actin and myosin: protein The more physical exercise you’re doing, the more resistance you are going to have to produce these proteins, and they produce force The number is all relative to the fitness size and atomical size of the person One needs to optimize your training in the gym Repetition maximum: maximum amount of weight that an individual can lift in a single exercise Figure out the maximum amount of weight that you can lift: the one weight that you can only lift for one second and once you figure it out, you start with 80% RM Changes occur in the muscle occur through increase in muscle size, increase protein • More protein synthesis – protein is a macromolecule from the diet Proteins are made of amino acids In order for us to increase in protein synthesis – construction material to make the protein Starting to see more delivery of amino acids to muscles More Actin and more myosin - slow and fast myosin Fast myosin: more power, as muscle start to increase specifically In resistance training we increase power and strength so increasing the number of more protein synthesis and more delivery (more strength and more force we can get) Blood vessels -> More ATP -> Start to see changes in our body such as more mitochondria (as it is the power house of ATP) Delayed on set muscle soreness (DOMS), pain: means muscles are releasing stress: this is how we measure stress, stressful exercise • It is called delayed because the soreness takes 24-48 hours to onset • Metabolic activity we use lactic acid – a messy molecule our muscle is not used, leading to the burning sensation that we feel after exercise. Affecting the muscle • Fascia connected tissue damage • Muscle spasm: uncontrolled tense muscles • Inflammation: immune cells are the repair crew to repair the damage, soreness is going to take a few days • Heightened sensitivity: of pain receptive adaptation Concentric mechanism = lifting weight against gravity (lifting up) Eccentric mechanism = lifting weight along with gravity (lifting down) Soreness is an indication of adaptation We see more soreness in the eccentric Biceps curls Resistance training is very specific – meaning its activity is specific to its muscles
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