1. Exercise Physiology and Nutrition
Miss Zeunges
Greater Latrobe Senior High School
Personal Fitness

2. Vertical Loading / Circuit Style
Performing one set of an exercise and moving to the next exercise
Time efficient - circuit style; less rest between sets
While the next muscle is worked, the previously worked muscle is recovering
Good for full body workouts
Focuses on fat loss and lean muscle building

3. Horizontal Loading / Multi-Set
Performing all sets of an exercise before moving to next exercise – 2 or more sets
All exercises in same exercise/muscle before the next
Requires longer rest periods
Good for body builders, serious athletes: focuses on developing maximal strength and power
Better to do when a gym is crowded (don’t lose bench/machines as easily)

4. Super Set Performing two different exercises in a row without a break
Ex: 10 reps bench press, 10 reps push ups
Start with most difficult movements or bigger muscles
Good for limited time
Builds endurance
Burns more calories

5. Drop Set
Starting with heaviest weight and each set Increasing weight and decreasing reps
A lot of strength workouts are developed this way [12, 10, 8, 6] or [10, 8, 8, 6]
Good strategy to use before maxing out, adjusted [10, 7, 5, 3, 1]

6. Burn Out A type of “drop set” Used at the end of a workout
Good for occasional use, do not OVER use… once every few weeks
Curl last set of 30# DBs for ME, drop and immediately curl 25 or 20# for ME, and continue to drop until you get to 10s or 5s
Can just do 1 or 2 drops too.

7. Rest Pause
Bodybuilding.com and other workout sites use this terminology
Essentially is a drop set with a 15 (ish) second rest between the drops, or without the drop in weight… for example: do your last set of 10 reps w/ 30# then rest 15 seconds and see how many more reps w/ 30# you can get

8. Pyramids Can go UP: 5 reps at 5#, 10#, 15#, 20#, 25#, 20#,
15#, 10#, 5#
Can go DOWN: 5 reps at 25#, 20#, 15#, 10#, 5#,
10#,15#, 20#, 25#
Doesn’t have to be done as a burn out – use
as a work set too - Ex: Squats: 95#,
135#,
155#,
185#,
205#, & work back down

9. Other Types Added cardio & increases lactate threshold EMOM
“Death By” – 1 on 1st min, 2 on 2nd, 3 on 3rd, etc..
Buddy Sets – 15, 15, 14, 14, 13, 13… 1, 1
- Example: Preacher bar curls
- Ascending rep. ladder/descending rep. ladder

10. Muscle Fiber Types White in color Fast twitch Anaerobic
Short duration activity
Easily fatigue
Uses ATP and creatine phosphate for energy
Easier to train II’s to I’s than I’s to II’s

11. Muscle Fiber Types Type I Endurance Red in color Slow twitch Aerobic
Long duration activity
Fatigue resistant
Uses energy stores in fat
Type II
Explosive
White in color
Fast twitch
Anaerobic
Short duration activity
Easily fatigue
Uses ATP and creatine phosphate for energy
Usually people have a predisposition to favor one or the other, generally not great at both. However, it’s easier for a Type II athlete to improve their type I fibers than it is for a Type I athlete to train their type II fibers.

12. Lactic Acid
During intense exercise, there may not be enough oxygen available to complete the process, so a substance called lactate is made.
Your body can convert lactate to energy without using oxygen. However this lactate, or lactic acid can build up in your bloodstream faster than you can burn it off.

13. Lactic Acid Continued Helps you keep going - Burn is good! ;)
Build a tolerance - lactic threshold
Why CrossFit athletes can so fast/long/heavy
Not the reason you get sore the next day
DOMS - delayed onset muscle soreness
Muscles tear/break down as we workout
Must replenish them with protein and carbs
Half glass chocolate milk & half a banana post wod
If DOMS lasts 4+ days you’re not refueling properly!

14. Energy Pathways
Phosphagen System - Fast sprints lasting 5-15 seconds with minutes rest between each sprint (uses creatine phosphate)
Glycolysis - Glucose is broken down into pyruvate. Can be trained
using fast intervals lasting 30 seconds - 2 minutes with an
active rest period twice as long as the work period
Aerobic or Oxidadtive min. at 70%–75% maximum heart rate (150) or minutes at lactate threshold intensity (about 80%–85% maximum heart rate ~ 170 bpm)

15. Macronutrients - “Macros”
Carbohydrates % of caloric intake
4 calories per gram
Ex: PB - 8g carb, 8 x 4 = 32 calories of carbs
Fats % of caloric intake
9 calories per gram
Ex: PB - 16g fat, 16 x 9 = 144 calories of fat
Protein % of caloric intake (more if training)
Ex: 7g protein, 7 x 4 = 28 calories of protein
Alcohol – 7 calories per gram of EMPTINESS 

16. Types of Carbohydrates
Simple Carbohydrates
Processed and packaged foods like white bread, most cereal, enriched flour, etc.
Usually high in salt, sugar, sometimes fat, and low in true nutritional value
Complex Carbohydrates
Whole foods. Whole grains like brown rice, sweet potaties, whole wheat pasta, quinoa, starchy vegetables, & beans.
High in nutritional and moderate to high in fiber

17. Glycemic Index
Measures how a carb-containing food raises blood glucose (sugar)
A food with a high GI raises blood glucose more than a food with a medium or low GI
Generally speaking, the more cooked or processed a food is, the higher the GI
Low GI Foods (55 or less): 100% Stone Ground whole wheat or pumpernickel bread (brown), Oatmeal (rolled of steel-cut), Oat bran, muessli, pasta, barley, bulgar, quinoa, sweet potatoes, peas, kidney beans, chick peas, lentils, most fruits, green vegetables and carrots

18. Glycemic Index Continued
Medium GI Foods (56-69): Eat in moderation
Whole wheat, rye, pita bread, quick oats, brown, wild, or basmati rice, couscous, bananas, pineapple, raisins
High GI Foods (70 or more): Try to limit
White bread or bagel, corn flakes, puffed rice, instant oatmeal, white rice, rice pasta, mac & cheese box, pretzels, rice cakes, popcorn, saltine crackers, potatoes
Best right before or right after workouts!

19. Glycemic Index Continued
High GI foods cause rapid increase in blood sugar, rapid insulin response, & subsequent rapid return of hunger
More ripe a fruit/vegetable is = higher GI
Cooking method
longer a food is cooked = higher GI
Example - al dente pasta is lower than soft-cooked pasta

20. Blood Sugar Spikes/Crashes
Blood sugar wants to be at a level rate. Eating a lot of carbs/sugars spikes blood sugar and causes the pancreas to work harder to release more insulin in order to combat the spike. This leads to a “crash” or tired feeling afterwards.
Diabetics body’s do not function like this, they can’t create insulin and must inject it

21. Sugar 80% of items in grocery stores have added sugar
A typical 20 oz. bottle of soda contains about 16 teaspoons of sugar from high fructose corn syrup – that’s about 64 grams of sugar (256 calories) and almost triple the daily recommended amount.
In a recent study, 43 cocaine addicted laboratory rats were give the choice of cocaine or sugar water over a 15 day period… 40 of the 43 chose sugar.

22. Sugar Continued
In 1980 there were NO cases of type 2 diabetes diagnosed in people ages 8-19.
In 2010 there were 57,638 cases of type 2 diabetes diagnosed in people ages 8-19.
Type 2 diabetes is preventable with proper diet & exercise
In some cases, people who have developed Type 2 diabetes have reversed the disease and worked their way off their medicine, and are no longer a type 2 diabetic. They did so with high intensity exercise and a clean diet (consisting of REAL food and NO sugar)

23. Fats
“Bad” Fats: Solid at room temperature – Actually are NOT bad for you. In 70% of people, these fats have no effect on their blood lipid profile (cholesterol). Sugar is by far worse than fats.
Ex: animal fat, butter, cheese
Saturated Fat – Bad
Trans Fat – Bad
Healthy Fats: Liquid at room temperature
Ex: olive oil, avocado, nuts, seeds, coconut oil
Unsaturated Fats
Eat more of these! People trying to lost fat often increase their intake of these “healthy” fats.

24. Protein Body can only absorb about 30-40g of protein at a time
Carbs aid in digestion of protein
Fiber slows protein digestion
Body “gets rid” of what you don’t use or stores as glycogen for energy (or fat if your glycogen stores are full)
Different types absorb at different rates

25. Protein Shakes/Types of Protein
Should consume approximately .6 – 1gram of protein per pound of body weight (Ex: 150lb. Person = 150g protein)
Casein - slowly absorbed and digested
Whey - quickly absorbed and digested, most common!
Typically absorbed within 30 minutes
Faster when mixed with water vs. milk
Isolate - quickest absorbed, less fat, more protein per serving, more expensive, raises insulin levels more
Concentrate - better for diabetics, cheaper, good for a breakfast shake – Keeps you fuller longer (has a medium absorption rate)

26. Pre-workout Provides a surge of energy pre-workout
Most contain caffeine, vitamins (B12), niacin (helps convert food to fuel, Beta Alanine (aids against fatigue), & creatine
Can build a tolerance to it
Only take as prescribed, slight tingle
Some have a thermogenic - warm feeling.
Only take before workouts and 5+ hrs. before bedtime

27. Branched Chain Amino Acids (BCAAs)
Building blocks of muscle
Before, during, and/or after exercise - powerful effect on muscle growth
Maintain power output and reduce soreness after training
Improved strength, more muscle, less fat
Digested differently than aminos in whey, these go straight to blood stream to muscles
A lot of studies have proven these don’t do much – more of a placebo effect

28. Anabolic Window 30 – 45 Minutes after workout, GET PROTEIN!
Studies show that TOTAL amount is
what matters most!
- Don’t freak out if you miss your window 

29. Creatine Instant energy reserve for muscles
Extra 1-2 reps when lifting or 5-15% increase in maximal strength and power
Safe long-term, skip on rest days
70% Performance benefits
Muscles will look slightly fuller (water wt.)
Monohydrate - most studied & cheapest
Men = 5g per 50 lb, Women = 5g per 75lb.

30. Creatine Continued Not necessary if you eat red meat every
day (too much red meat can be bad for intestines)
If you stop taking it you will look smaller, to a degree.
If you stop taking it, you’ll still keep your strength.
Some people have an acne sensitivity to creatine
Creatine Hydrochloride = more expensive
- Less chance of cramping
- No loading phase

31. Fish Oil Is rich in Omega 3 Fatty Acids
May improve cholesterol, reduce the risk of atherosclerosis and cancer, improve cognitive function, lessen symptoms of depression, soothes arthritis, and reduce inflammation
Improved fat loss, relief from joint discomfort, and increased muscle growth

32. Alcohol’s Effect on Your “GAINZ”
Negatively impacts testosterone secretion,
melatonin and human growth hormone (HGH)
Negatively effects your sleep, hydration level &
flexibility, and body’s ability to recover.
Decrease in testosterone = less ability to
build muscle
Increases risk of injury
More likely to store macronutrients as fat

33. Natural Testosterone – Boosts “Gainz”
Vitamin D
Tuna
Egg Yolks
Oysters, Shell Fish
Beef (zinc)
Beans
Shrimp
Pumpkin Seeds
Strawberries
Red Grapes
Pomegranates
Vennison
Garlic + Protein
Cruciferous Veggies
Olive & Coconut Oil
Avocados

34. Anti Estrogenic Foods
Broccoli, Cabbage, Brussel Sprouts, and Cauliflower
Releases a compound that ultimately helps break down estrogen and allows testosterone to more easily bind to androgen receptors -- which increases muscle building abilities and reduces fat.

35. General Tips for Gaining Strength
Consume approx. your body weight in grams of protein
1-3 min rest between sets
Can lift muscle groups twice per week, but no more
Drink 100 oz. + of H20
7-9 hrs. of sleep
Compound movements with moderate to high intensity
(70-85% of 1 rm), use forced reps/work to failure
Consume 20-30g carbs g protein within a half
hour after workout