Friday, April 6, 2012

On to chapter 2!

Chapter 2: Within this chapter, you do need to take away some of the key points in exercise physiology. 

This includes the fitness components,

  • Muscular Strength- This is the maximum force that a muscle or muscle group can exert during a contraction. Just yesterday, I realized that I finally had the muscular strength to close the lid on my GNC shaker bottle! Why is that thing so difficult to close?       This also includes Muscular Endurance. Reps! How many reps can you do before before that muscle is fatigued? The other day I did 100 push-ups to complete the "Century Push" quest on I never would have attempted such a feat without that extra motivation. Fitocracy is awesome. 
  • Cardiorespiratory Endurance- The better your  cardiorespiratory endurance, the more physical work you can do before becoming fatigued. Feel like you are going to die after 30 seconds on the treadmill? You need to work on your cardiorespiratory endurance.
  • Flexibility- The ability to move joints through their normal range of motion (ROM).
  • Body Composition- Proportion of lean body mass and body fat. Fat is not just for fat people. Skinny bitches can also be "fat" by having crappy body composition.

 when each energy system is used, 

  • Stored ATP- Can be used immediately, but quantities are very limited. Like only last a few seconds limited.
  • The Phosphagen System- Quickly creates ATP from the breakdown of Creatine Phosphate (CP). Quantities are still limited. Good for short-term, high intensity activities. Last about 10 seconds.
  • Anaerobic Production of ATP from Carbohydrate (Anaerobic Glycolysis)- Lasts about 3 minutes during high-intensity activities.
  • Aerobic Glycolysis- Used for sustained activities.

ventilatory threshold

  • The point of transition from Aerobic energy production to Anaerobic energy production.

exercising in the heat and cold


  • Take time to acclimate to the heat. Increase duration over 7-10 days.
  • Don't overdress. No parkas if it's over 80 degrees.
  • Don't wear one of those stupid sauna suits. You look like an idiot running around in a black trash bag. 
  • Drink small amounts regularly.


  • Dress in layers
  • Don't get so sweaty that you clothes are dripping wet. Wear ventilated clothing.
  • Cotton bad. Wool, poly fleece, and Gore Tex Good.
  • You still need to stay hydrated. You loose a lot of fluid breathing in cold air.

and an understanding of the environmental considerations.

  • High Altitude- Take time to acclimate to the altitude, as it is more difficult to get enough oxygen at higher altitudes.
  • Air Pollution- Exercise early in the morning before there is a ton of car exhaust in the air. Work out indoors when air quality is especially bad. 

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