1. ENERGY PRODUCTION ATP (adenosine triphosphate) What? Where? How?
Mitochondria

2. THREE ENERGY SYSTEMS Immediate Energy System
ATP-PCr
phosphocreatine
Nonoxidative (anaerobic) Energy System
Lactic Acid System
Anaerobic Glycolysis
Oxidative (aerobic) Energy System

3. CHANGES IN CARBOHYDRATE and FAT UTILIZATION DURING 90 MINUTES of AEROBIC EXERCISE.

4. THE ENERGY CONTINUUM

5. ENERGY SYSTEM COMPARISONS
Immediate
Nonoxidative
Oxidative
Duration of Activity
0-10 seconds
10 seconds-2 minutes
≥2 minutes
Intensity of Activity
Very high
High
Low
Rate of ATP Production
Immediate, very rapid
Rapid
(2 ATP per 1 molecule glucose)
Slower, but prolonged (38 ATP per 1 molecule of glucose)
Fuel
ATP and Creatine Phosphate
Glycogen and Glucose
Glucose, Fat, Protein
Oxygen?
No (Anaerobic)
Yes (Aerobic)
Limited by?
Creatine Phosphate
Lactic Acid
Fuel sources, fatigue

6. BENEFITS OF CARDIORESPIRATORY EXERCISE “TRAINING EFFECT”
Improvements in Cardio-respiratory Function
a.  VO2 Max (maximal oxygen consumption)
b.  heart works less at given work load. Why?
1.  stroke volume
2.  cardiac output
2.  rest for heart between beats (RHR)
3.  oxygen carrying capacity of blood
c.  heart rate
d.  blood pressure at given work load
e.  increased lactate threshold

7. VO2 Max Age Declines after age 25-30 2. Heredity Contributes 25-40%
3. Body Composition Profound effect
4. Nutritional Habits Profound effect
5. Training % increase
6. Mode of Exercise Depends on quantity of muscle mass used

9. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS
2. Health Benefits
a.  Risk of Heart Disease
b.  blood pressure
c.  high density lipoprotein (HDL) cholesterol
d.  low density lipoprotein (LDL) cholesterol
e.  body fatness (easier weight control)
f.  risk Type 2 diabetes)
g.  bone density
h.  immune function
i.  long term quality of life

10. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS
3. Muscular adaptations
a.  size and number of mitochondria
b.  ability to use fat for energy
c.  size of muscle fibers being trained
d.  capillaries
e.  muscle tone and endurance

11. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS
4. Emotional Benefits
a.  anxiety and depression
b.  feelings of well being (self-esteem)
c.  work, recreational, and sport performance
d.  improved sleep
e.  easier weight control

12. The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone.
THR= [(MHR− RHR) × %HRR] + RHR
THR = Target Heart Rate
MHR = Maximum Heart Rate (defined as 220-age)
HRR = Heart Rate Reserve
Example: Jane is 20 years old and has a resting heart rate of 60bpm. She wants to know her target heart rate range using 60%-80% of her heart rate reserve.
THR = [(200bpm-60bpm) X 60%] + 60bpm
THR= (140bpmX60% ) + 60bpm
THR= 84bpm+60bpm
THR = 144bpm
THR = [(200bpm-60bpm) X 80%] + 60bpm
THR= (140bpmX80% ) + 60bpm
THR= 112bpm+60bpm
THR = 172bpm
Jane’s THR range 144bpm to 172bpm.

13. Warm Up Conditioning Bout Cool Down
5-15 minutes minutes minutes
Maximum Rate
Target Heart Rate H E A R T
Resting Rate