Physical Activity and Energy Pathways - Coursework Example

Reflection Assignment: Your Physical Activity One physical activity I am involved in everyday is walking. I try to walk at least two miles a day, above and beyond what I walk doing everyday activities. I plan my walk around family and friends, sometimes even walking at night. When I do not walk my extra two miles, my legs cramp and I have less energy. The hotter the weather, the more fluids I take in during my walk. I chose to drink water. The water helps me feel better as well. When I am walking, even in my daily life, I feel better. When I chose the stairs instead of the elevator, or walk to my mailbox instead of picking up mail on the way in, I have more energy. When I make healthy everyday exercise choices, I tend to make better food choices. Fruits and vegetables replace candy bars and chips in my diet, when I am making better food choices. In my mind I feel exercise should not be sabotaged poor food choices. This affects my social activities as well. Instead of going to the movie with friends and family, I chose to do more physical activities. For example, I will go bowling or skating. I like to be more active. This is all due to my effort to walk a couple of miles a day. Writing Assignment: Outline Energy Pathways The three fitness activities in which I have been involved and in which I will describe Energy Pathways will be running, swimming, and tennis. The three Energy Pathways are ATP-CP, LA, and O2. ATP-CP can be defined as Adenosine Triphosphate which is a chemical compound formed with the energy released from food and stored in all cells, particularly muscles. The energy released by the breakdown of this compound can make the cells perform work. The breakdown of ATP produces energy and ADP. CP or Creatine Phosphate is a compound stored in the muscle, which when broken down aids in the manufacture of ATP. The combination of ADP and CP results in ATP. LA or Lactic Acid is a fatiguing metabolite of the lactic acid system caused by the incomplete breakdown of glucose. O2 is when in aerobic running ATP is produced from food mainly fat and sugar. This system produces ATP in abundance and is the prime energy source during endurance activities. When endurance running the Energy Pathways used are 10% ATP-CP and LA, which occurs in the first 1-45 seconds. The LA-O2 Energy Pathways are used 20% in the 45-120 seconds. The O2 is used 70% for the rest of the activity. During swimming the Energy Pathways used are 10% ATP-CP and LA, which occurs in the first 1-45 seconds. The LA-O2 Energy Pathways are used 20% in the 45-120 seconds. The O2 is used 70% for the rest of the activity. During tennis the Energy Pathways used are 70% ATP-CP and LA, which occurs in the first 1-45 seconds. The LA-O2 Energy Pathways are used 20% in the 45-120 seconds. The O2 is used 10% for the rest of the activity. The difference is tennis does not require much endurance, but has spurts of activity. Swimming and running on the other hand require endurance. Reflection Assignment: Benefits of Personal Exercise Using the formula supplied, my calculated exercise training zone would be 85bpm at rest and 100bpm during max. This results in a bpm of 87-90 for walking, 90-92 bpm for jogging, 92-95 bpm for running, 95-97 bpm for sprinting, and 97-100 bpm for sprinting in hot weather. The raising of one’s heart for twenty minutes or longer a day is enough for weight loss. For muscle or endurance training, jogging, running, or sprinting would be the preferred method. Principles of Carbohydrate Loading Carbohydrate loading is used to increase endurance for extended aerobic workouts. The carbohydrate metabolic process is an efficient metabolic process. It allows your body to store reserves that are released during extended aerobic exercise. Loading on carbohydrates makes the body store reserves in the form of ATP. Complex carbohydrates are the most efficient source of carbohydrates for carbohydrate loading. Examples of complex carbohydrates are crackers, potato, wheat, grits, wheat germ, oatmeal corn, bread, peas, pasta, and yams. Carbohydrate loading allows the storage of glycogen in the muscles and liver to increases. The glycogen is used by muscles for additional energy, sustained performance, and enhanced endurance. Carbohydrate loading is done by consuming about 640 grams of carbohydrates a day, while cutting down on protein and fat intake. To carbohydrate load, one must eat more complex carbohydrates throughout training in order to make your body more efficient at processing carbohydrates. Four days before a marathon, triathlon, or other event, stop exercising, but continue stretching. This allows muscles time to recover, allowing the body to gather glycogen during carbohydrate loading. In order to carbohydrate load, a sample diet is provided. Carbohydrate loading should last no more than four days, preparing for an event lasting an hour and half or longer. Breakfast: Toasted English muffin with 1 pat margarine, tbsp. jelly, 1 cup corn flakes with 12 oz. skim milk, and a banana. Morning Snack: Bagel with tbsp. cream cheese, tbsp. jelly, and 1 cup orange juice. Lunch: 1 slice cheese pizza, tossed salad with tbsp. French dressing, pear 6 vanilla wafers, and 1 cup apple juice. Afternoon Snack: 1 granola bar and an apple. Dinner: 1 cup chicken stir fry with 1 cup rice, 1 ear of corn on the cob with 1 pat margarine, 1 slice angel food cake with 1/4 cup strawberry sauce, and 12 oz. skim milk. Evening Snack: 1 cup frozen yogurt and 3 fig Newtons.  Pros and Cons of Using Ergogenic Aids The first dietary supplement I found was GNC Womens Iron Complete. The label says iron complete. The ingredients are 50.00mg Vitamin C which provides 83% recommended, which helps the body absorb iron better, Folic Acid at 400.00mcg which provides 100% recommended, Vitamin B12 as Cyanocobalamin at 50.00 mcg which is 833% recommended, 30.00mg Iron which provides 167% recommended, Copper Cluconate 2.00mg 100% recommended, Di-Calcium Phosphate, Triacetin, Titanium Dioxide (Natural Mineral Whitener), Hydroxypropyl Methylcellulose Phthalate, Cellulose, Calcium Caseinate, and Potassium Gluconate. This is for one dose of one pill. The package seems credible. The next dietary supplement was GNC Iron 18. The ingredients were iron 18.00mg for 100% recommended, Di-Calcium Phosphate, and Cellulose. The packaging states Iron 18. It is straightforward. The drawback from the GNC Women’s Iron Complete is Iron 18 does not provide any Folic Acid to help absorption. GNC Ironchel consists of Iron 100% recommended, Gelatin, and Maltodextrin. This supplement is like Iron 18 with a different name and a gelatin capsule. All of these supplements are necessary, especially for people with low iron. Stages of Stress Response The three Stages of Stress Response are The Alarm Stage, Resistance Stage, and Exhaustion Stage. My friend was once bitten by a dog. When the dog approached, my friend, John, felt an adrenaline rush. During The Alarm Stage, the cortex and hypothalamus initiate the activity of the adrenal glands. The adrenal medulla secreted adrenaline directly into the bloodstream. A heightened heart rate and respiration, was the immediate response. The hypothalamic stimulation of the pituitary gland, which begins a sequence of hormonal messages to the adrenal cortex occurred next. Then the adrenal cortex produced corticosteriods, hormones which energize striated muscle strength and endurance. During the second stage of Resistance my friend sprinted across the street to jump upon a car. This steroid effect caused my friend to sprint from danger even after the initial adrenaline rush, but then resulted in the shakiness and a weak-kneed sensation. The Resistance Stage is often called fight or flight. This is where an individual decides in a split second to fight or run. My friend decided to run in the face of a growling dog. I would have remained still. Since, I have more experience with dogs; I know that to run is the worst thing to do in the face of a growling dog. However, John made the fight or flight choice of flight. These decisions are made in a split second and are not thoroughly thought out. My friend’s situation ended after the owner grabbed the dog, so John did not enter the Exhaustion Stage. If the owner would not have come, John could have entered the Exhaustion Stage. The physical activity begun in the alarm stage repeats itself. However the body is in a weakened state, which causes fewer resources to be available. If the stress is continued a breakdown of the body’s stress response systems can occur. Then symptoms of endocrine, muscular, gastric, and vascular breakdown will occur. Read More