so I think most of us know this but most Americans don't get enough physical activity uh and there are factors that can contribute to why this is happening uh sary lifestyle you know with the the rise of technology and modern convenience many people spend significant amount of time sitting or engaging in sary activities such as watching TV using their computer or playing video games sary Act activities have become more prevalent in both Leisure and work environments reducing the opp opportunity for physical activity time constraint um you know we live busy Lifestyles um you know both mom and dad work so there's little time for exercise activities lack of access to Safe spaces so in some communities there are limits to uh safe and convenient places for physical activities you know for example like Parks you know thankfully here in pocah hunus we Arkansas we have uh a nice park that we can go walk out or we can go to the the high school and walk on the track but a lot of places don't have that they lack the access for individuals to engage in any outdoor activity cost so for that I mean like gym memberships Fitness classes sports equipment all of these can be expensive and make it a challenge for individuals with limited Financial Resources just to participate in organized physical activity and I I I know what a lot of people are thinking is that everybody thinks that you have to have a gym membership to work out you don't you can um simply do a lot of exercises at home but sometimes that cost barrier affects that motivation because some people need that motivation or that interaction with groups to get interested in engaging in physical ity so that could be a part of it and then of course there are people who have health conditions or disabilities that um maybe a chronic health condition that or disability that they're not able to because their Mobility is limited they have chronic pain or other health concerns addressing these barriers requires a multifaceted approach to involve uh your CommunityWide initiative policy changes infrastructural Improvement and individual behaviors and changes um an effort to promote physical activity should focus on increasing the access to safe and affordable places for people to um get exercise okay so this brings us to the anerobic and aerobic metabolism and anob Metabolism I I know all you guys are very much aware of what these two things are but if you're not make sure that you're taking note and understand this I know you've learned this in& but it's important Anor robic metabolism incurs without oxygen typically in the cytool the cells it produces the energy that uh is NE rapidly so it produces energy rapidly is what I'm trying to say but in limited quantities we utilize the uh glucose as fuel and that generates that lactate as a byproduct and then you have aerobic metabolism it occurs in the presence of oxygen and mainly within the mitochondria of the cell it is a slower process but it yields more significant uh energy so aerobic metabolism can utilize a variety of fuel sources including carbs fats and proteins and it produces carbon dioxide and water is a byproduct Anor robic metabolism is fast but produces less energy and lactate while aerobic metabolism is slower but produces more energy and carbon dioxide so the respiratory system is important for providing oxygen to muscles during physical activity oxygen is taken in by the lungs transferred to the blood and circulates to the muscles by the cardiovascular system at rest the heart and lungs supply enough oxygen for aerobic metabolism during exercise muscles require more energy and oxygen so the heart rate and the breathing is going to increase to deliver more oxygen the amount of oxygen delivery depends on um the exercise duration the intensity and your Fitness level at the start of an exercise muscles quickly need energy relying on stored ATP and creatin phosphate uh these stores only last a few seconds as the exercise continues the anerobic metabolism kicks in producing ATP rapidly from glucose but only for a short time due to limited glucose now after about 2 to three minutes of exercise the heart and the lungs catch up providing more oxygen for aerobic metabolism and then um you know that one is highly efficient and it produces more ATP for glucose fatty acids or protein and it's primarily the way the body generates ATP during per exercises and that is what is on the slide so the fuel for anerobic and aerobic metabolisms varies depend on what is available so glucose is the main energy source for both uh it comes from your blood glucose your dietary carbs your liver uh glycogen and your muscle glycogen during low to moderately intense exercises fatty acids from the adapost tissue and muscles become the main fuel source for that um aerobic metabolism proteins are not a major energy source but small amounts of amino acids are used during rest or activity if dietary energy intake is insufficient or during prolonged uh exercise amino acids may be used more they can be broken down into a TP through aerobic metabolism or used uh to make glucose um with prolonged exercise amino acids use increases for energy and glucose synthesis now when there is no glucose available we call and we're using a protein uh that's called gluconeogenesis we're making a uh a glucose from a nonl glucose or non-carb source exercise intensity is going to dictate which fuel source you're going to use for ATP production anerobic aerobic work together during exercise to provide sufficient ATP for muscle function uh the proportion of each uh Metabolism Type depends on the activity intensity uh low intensity is going to primarily rely on aerobic metabolism to supply the ATP that the muscle need high-intensity activities require more ATP uh promoting muscles to utilize both anerobic and aerobic metab arobic metabolism because it's more efficient and produces more ATP um and fatty acids are are the main energy source during that low intensity activity since fat reserves are nearly unlimited these activities can be sustained for a long period of time a small amount of glucose is also used now unlike fatty acids glucose come from glycogen stores which can be depleted um when glycogen stores are run low glucose Supply is going to decrease leading to fatigue this is the zone that is referred to um so you have low intensity aerobic activity that keeps your heart rate between 60 and 90% of that Max you you burn at a higher percentage of calories from fat in the fat burning Zone uh don't forget the myth exercises a fat burning zone is better for weight loss that's false the the high intensity activities they burn more calories per minute at this High rate of energy expenditure you can burn just as much uh total fat and more uh calories during uh low intensity activity the best exercise program is one that you like the biggest thing with any kind of activity that you're going to do is if you don't like it you're not going to do it and if you're not going to do it then it's not going to help you in any way so the best exercise program is one that you like so you will continue doing it nutrition for uh athletic performance during exercise is important the diet provides the energy and specific nutrients we need to fuel our activities and enhance our performance athletes require different nutrition or nutritional needs for um compared to less active individuals okay so uh understanding what an athlete's nutritional requirements are starts with the consideration of energy metabolism energy intake is fundamental to athletes diet as it supports the vital bodily functions um influences your macro and micronutrients intakes and help maintain your body's composition athletes energy needs are based on their activity level factors that are going to be when you think about this you have to think about exercise intensity how long are they doing it for um that's going to help you to understand what they need competitive athletes may require anywhere from 3,000 to 5,000 calories compared to what somebody who's sary needs weightbearing exercises such as running burn more calories per hour uh than nonweightbearing exercises for example like swimming um men typically burn more calories than women do um that's because they have a higher muscle mass so um look you know like this slide I have on the slide here your carbohydrates they're going to be important for fuel for the brain and the muscles uh fat should be the same as general population 20 to 35% of your calories and protein needs are going to change just a little bit and the fact that um athletes need to support their muscle growth and repair so athletes are going to need 1.2 to 2.0 G per kilogram of body weight per day compared to normal s people who need 8 gr per kilogram of body weight I I talked about protein needs but I let's talk about it a little bit more uh protein accounts for about 5% of your energy expenditure it plays a role in supporting your U metabolic reaction that generates ATP this reaction relies heavily on proteins like enzymes and transport proteins extra protein AIDS in muscle maintenance growth and repair athletes require that higher amount than I told you guys about already 1.2 to 2.0 kilogram or grams per kilogram of body weight the quality of the protein consumed also is important you know you want to com complete protein such such things like meat Dairy and eggs that provide all those essential amino acids in proportion and that are efficiently meet the needs of the body body for muscle growth and repair vegetarian diets primarily um are comprised of incomplete proteins um so they're require protein composition to to compensate for that what they can do is make sure that they're getting those compliment protein so that they get all nine of those essential amino acids timing of protein intake also influences muscles um you want to consume high quality protein ideally 15 to 25 grams immediately after exercise and then similar amount of protein should be consumed about 3 to five hours throughout the day to Ure that those essential amino acids are or the amino acids are uh continuously available uh for protein synthesis one strategy is to aim for uh point4 grams of of protein per kilogram of body weight per meal across the four meals to reach the daily protein intake for muscle synthesis athletes usually do not have a hard time making sure that they get the protein they need one of the things you're going to find out about uh athletes once they start working out they're they're pretty in tune to what they need um they're very um educated on the different snacks um getting the proteins that they need by eating Greek yogurt peanut butter chocolate milk is a really good source 1% chocolate milk uh a is a really good source of uh protein so vitamin sense and minerals are going to be important uh they're going to play a very important role in energy metabolism and we learned about this the last few weeks back um how important the vitamins are for delivering oxygen protecting us against oxidation damage and body structural repair exercising and intensity ra raises the requirement for some vitamins and minerals uh currently there are no specific uh guidelines for the vitamins and minerals for athletes but most athletes can fulfill their needs by maintaining a balanced diet that meets their energy requirements some athletes are going to be a little bit more and making sure that they obtain those extra vitamins and minerals they need throughout the additional food they consume athletes who restrict calorie intake and employ Extreme Weight Loss meth methods may be susceptible to deficiencies in vitamins and minerals so if that happens then we may need to look at a supplement many uh many athletes do use um substances um supplements or even sometimes we we see the ones that are there to enhance performance um be very careful with that because it's very important to recognize that um supplements um aren't aren't regular ated we learned about that we learned about the vitamins and minerals except for by the manufacturer or the distributor they can be misleading with their advertisement some of their Claims can be unproven and for a competitive athletes the biggest thing is that supplement could actually get you in trouble um if it's one of those that is banned so be very careful with that the next part is the about hydration proper hydration during exercise is going to be critical for performance water plays such an essential role in cooling the body transporting your oxygen and nutrients and flushing out waste products from muscles increase water needs during exercise um for that extra loss through evaporation and sweat and dehydration making sure that we've getting sufficient amounts of water level in the body because if we don't that can pose some serious health risk and comp impair our exercise performance thirst alone is not a reliable indicator of immediate hydration during exercise it often fails to replace lost water adequately even consistent water intake there in workout may not be fully compensating for the loss and dehydration occurs when water loss becomes significant leading to decreased blood volume and reduce oxygen and nutrients delivery to the muscles and impair blood flow to the skin so we want to make sure that we get enough water sweating during exercise helps regulate the body's temperature by releasing mostly water along with some essential minerals like sodium and potassium and calcium and magnesium uh in a typical exercise uh situation sodium loss is minimal and we can uh replace that with water afterwards uh restoring her sodium level in prolonged endurance activities like marathons um sodium loss increases and must be replenish to prevent um dilution of the sodium in the body I talked about this when we talked about vitamins and minerals so I'm not going to go in because we talked about water too back then water's so important it doesn't hurt to to say it again hypon nutria uh of course dangerous um caused by low blood sodium levels and it can can occur if water is is consumed without replacing sodium loss um through the sweat this imbalance leads to water moving into the cells causing swelling and potential risk of serious complications like seizures or coma uh to prevent this athletes should boost their sodium intake before events using sports drinks containing sugar water and sodium now these drinks uh are for hydration uh by balancing blood glucose level and maintaining hydration and enhancing absorption the biggest thing with drinking a sport drink is if you're not working out then you don't need it it's just adding extra calories to you uh so let's make sure that we are using that to uh prevent dehydration and maintaining uh um exercise performance