原创力文档Chapter 10 Nutrients, physical activity, and the body’s responses This chapter is written for athletes and for exercises who train like athletes. Physical activity to improve physical fitness eases the tasks of daily living and offers additional personal benefits. Physical fitness: the ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of maintaining this levels of activity throughout life. Strength, Speed, Agility, Balance, coordination, endurance… 1. The essentials of fitness and training Four components of fitness Flexibility Strength Endurance Cardiorespiratory endurance How do my muscles become physically fit? Muscle cells and tissues respond to an overload of physical activity by gaining strength and size, a response called hypertrophy. If not called on to perform, muscles dwindle and weaken, a response called atrophy. 2. ※The active body’s use of fuels Energy Systems ATP-CP energy system: simple and immediate anaerobic energy system that maintains ATP levels. Cellular ATP and creatine phosphate (phosphocreatine): fuel for 3-15 seconds of maximal effort. After this must disassemble glycogen to glucose. Energy Systems Lactic acid energy system: Breakdown of glucose to lactic acid (lactate) Doesn’t require oxygen (anaerobic) Lactate (lactic acid) accumulates in blood, makes cells more acidic acidity impairs breakdown of glucose and inhibits calcium binding without calcium, muscles cannot contract Rise in acidity (change in pH) triggers muscle fatigue Energy Systems Oxygen energy system: Breakdown of carbohydrate and fat for energy Requires oxygen (aerobic) Produces ATP more slowly Occur in mitochondria （线粒体） contracting muscles, oxygen-rich blood to muscle cells, help generate ATP can generate a lot of ATP, but oxygen must travel from lungs, ATP produced slowly Teamwork in energy production Anaerobic systems for short duration activities, early part of endurance activities Aerobic systems for enduranc
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