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Bioenergetics of Resistance Training

KIN 265 - Berry College - Dept. of Kinesiology
by

David Elmer

on 8 September 2016

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Transcript of Bioenergetics of Resistance Training

Bioenergetics of Resistance Training
"flow of energy in a biological system"
phosphocreatine (PCr)
carbohydrates
fats
protein

ATP
energy-donor
work
exergonic
endergonic
catabolic,
anabolic,
ADP
start of exercise:
30 sec.
3 min
requires energy
requires energy
ATP
ADP
(+ work)
enough stored ATP for ~3 sec of max activity
we must replenish the ATP, and do it quickly!
ADP
+ PCr
ATP
+ Cr
creatine kinase
ATP
ADP
energy
PCr
Cr
immediate energy system
aka phosphagen system
law of mass action
+ P + H
i
but, stores of PCr are limited as well...
+
ATP
ADP
energy
PCr
Cr
+ P + H
i
+
glycolysis
glucose
ATP
ATP
pyruvate
pyruvate
ADP
ADP
ATP
ATP
ADP
ADP
ATP
ATP
ADP
ADP
activate the rate-limiting step here...
breakdown of carbohydrates into energy
glucose
glycogen
glycogen
2 ATP used
4 ATP gained
(-)
(+)
net gain =
2 ATP
glucose
1 ATP used
4 ATP gained
(-)
(+)
net gain =
3 ATP
glycogen
lactate dehydrogenase
lactate
"anaerobic glycolysis"
NAD
NADH
+
NAD
NADH
+
+ NADH
+ NAD + H
+
production of lactate allows glycolysis to continue
to blood stream...
+
+
Krebs cycle
ATP
ADP
energy
PCr
Cr
+ P + H
i
+
+
carbohydyrates
lactate
pyruvate
+
but this is not sustainable...
lactate buildup and acidosis slow down and prevent muscle contractions and ATP production
ATP
ADP
energy
PCr
Cr
+ P + H
i
+
+
carbohydyrates
lactate
pyruvate
H +
+
H +
+
so let's do something else with this pyruvate
fats
protein
stuff!
electron transport chain
things!
oxygen
+ H
+
water
ADP
ATP
from breathing
... and lots of it
(28 to hundreds)
ATP
ADP
energy
PCr
Cr
+ P + H
i
+
+
carbohydyrates
lactate
pyruvate
H +
+
fats
protein
oxygen
water
so, how do you recover at the end of a hard, anaerobic workout?
immediately post-exercise:
ATP
ADP
energy
PCr
Cr
+ P + H
i
+
+
carbohydyrates
lactate
pyruvate
H +
+
low on PCr...
buildup of lactate...
ATP
ADP
energy
PCr
Cr
+ P + H
i
+
+
carbohydyrates
lactate
pyruvate
H +
+
fats
protein
oxygen!!!
water
turn lactate back into pyruvate and make ATP
law of mass action...
recovery:
0 sec.
time until FULL activation
INTENSITY
LACTATE
1
2
3
4
5
6
7
8
9
mmol/L
10
20
30
40
50
60
70
80
90
100
OBLA
Lactate Threshold
onset of blood lactate accumulation
The intensity at which blood lactate levels reach
4
mmol/L
formerly the "anaerobic threshold"
rate of glycolysis continues to increase at increasing intensities
(aerobic)
So, that means oxygen consumption is increased after anaerobic exercise?
yep!
more scientifically:
Eliot, et al. (1992)
40 min cycling
50 min circuit training
40 min heavy lifting
circuit training and heavy lifting increased oxygen consumption after exercise to a greater extent than cycling
Wait, so could strength training increase aerobic fitness?
Laird, et al (2016)
females aged 19-29, baseline VO2max = 35.0 ml/kg/min
11 weeks of just heavy resistance training (no aerobic training)
VO2max increased 5.5%
Bishop, et al. (1999)
females aged 18-42, baseline VO2max = 48.2 ml/kg/min
12 weeks of heavy resistance training
no significant increase in VO2max (<1% difference)
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