Week 12 day 2, Energy Systems and Physical Fitness

1
Week 12 day 2, Energy Systems and Physical Fitness

• William L. Elliott, M.B.S., F.T., C.P.T.,
  C.N.M.T., L.M.T.

2
Todays Class

• Continue discussion on the essential principles
  of strength and conditioning for improved
  fitness, performance, and health
• Discuss the relationship of flexibility and golf
  fitness
• Discuss the relationships of ROM (range of
  motion), low back function and golf performance
• Learn the basic energy systems used in golf and
  other physical activities
• Learn about cardiorespiratory endurance and body
  composition, and how they relate to golf
  performance and health
• Learn to develop safe and effective fitness
  programs for golfers

3
Strength Conditioningfor Golf Continued

• Wayne Westcott, Ph.D. studies (article Should
  Golfers Do Strength Exercise?)
• Review of Previously Discussed Important Points
• A basic resistance training program consists of a
  minimum of one set (i.e., 8 to 12 repetitions) of
  8 to 10 exercises for the major muscle groups,
  performed at least 2 days per week (ACSM)
• The primary components of physical fitness
  include Muscular endurance, muscular strength,
  flexibility, Cardiorespiratory endurance, and
  body composition

4
Flexibility ROM Fitness

• Flexibility refers to the range of motion ROM
  or to the looseness or suppleness of the body or
  specific joints, and reflects the
  interrelationships between muscles, tendons,
  ligaments, skin, and the joint itself. (Costill)
• Few people (including athletes) attain optimal
  levels of flexibility, as with most parameters of
  physical fitness
• In fact, normal, healthy muscle tissue can be
  stretched to about twice its resting length.
  (Durak)

5
Flexibility ROM Fitness Continued

• Types of stretching (e.g., static, dynamic,
  ballistic, yoga, PNF, active/passive)
• Resistance training (properly done i.e., full
  ROM) can augment flexibility
• Stretch duration 20-60 seconds
• Stretch intensity Point of mild discomfort
• Stretching vs. warming-up
• Injury prevention and Thacker et al. study MSSE,
  Vol 36(3), 2004

6
Low Back Function/Dysfunction

• Greater than 30 million Americans are afflicted
  with LBP with an estimated 24 million (80) due
  to weak muscles, inadequate flexibility, or
  improper posture (Sharkey)
• Low back injuries are among common golf injuries
  (Gosheger, 2003)
• Low back injuries often occur with bending and
  twisting movements
• Chronic flexibility and strengthening exercises
  may help to prevent such injuries Refer to the
  Strength Conditioning for Golf Lab Activities
  (Part II) list for specific exercises

7
Low Back Function andDysfunction Continued

• Common low back injuries involve spinal ligaments
  (e.g., ligamentum flavum, interspinous ligament,
  and supraspinous ligament) and intervertebral
  discs
• The L5-S1 disc is most vulnerable to injury
  (Axler McGill, 1997)
• An anterior pelvic tilt increases stress to
  ligaments, discs, an paraspinal musculature

8
Low Back Function andDysfunction Continued

• Intervertebral discs are comprised of two parts
  (Illustration from Howley Franks, 2003)
• 1.) The nucleus pulposus (no pain receptors)
• 2.) The anulus fibrosis

9
Low Back Function andDysfunction Continued

• The paraspinal muscles e.g., multifidis,
  iliocostalis, longissimus, and spinalis (the
  latter three are known as the erector spinae)
  are also commonly involved in low back injuries
  (Illustration from Howley Franks, 2003)

10
Energy Systems Involvedin Physical Activity

• Energy necessary for humans to perform physical
  activity comes from the light energy of the Sun
• Plants eat light energy (photosynthesis) and we
  eat plants or other animals that eat plants
• Adenosine triphosphate (ATP) is a high energy
  compound formed from the energy of chemical bonds
  from the food we eat (i.e., fat, protein, and
  carbohydrates)
• ATP is the currency of the human body and is
  necessary fuel for physical activity and bodily
  functions

11
Energy Systems Involved inPhysical Activity
Continued

• ATP is generated through different metabolic
  processes or metabolic pathways. These
  pathways are
• 1.) The ATP-PCr system (occurs in cell cytosol)
• Provides 1 mol of ATP per mol of PCr
• 2.) The glycolytic system (occurs in cell
  cytosol)
• Provides 2 mols of ATP per mol of glucose
• Provides 3 mols of ATP per mol of glycogen
• 3.) The oxidative system (occurs in cell
  mitochondrion)
• Provides 36-38 mols of ATP per mol of glucose
• Provides 37-39 mols of ATP per mol of glycogen

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Energy Systems Involved inPhysical Activity
Continued

• Patterns of Energy Use (See p1A, Figure 11.1
  From Sharkey, 2002)
• The duration and intensity of exercise are
  important in determining witch pathways of energy
  production are used to produce ATP (See p2A,
  Figure 7.8 From McArdle, Katch, Katch, 2001)
• Accordingly, different sources of energy (i.e.,
  energy substrates) are used to produce ATP (See
  p3A, Figure 12.1 From Sharkey, 2002)

13
Energy Systems Involved inPhysical Activity
Continued

• Total Daily Energy Expenditure (TDEE)
• Thermic effect of feeding (TEF 10)
• For example, food intake and drug use
• Thermic effect of physical activity (TEA 15-30)
• Depending on duration and intensity of activity
• Resting metabolic rate (RMR 60-75)
• For example, fat-free body mass, protein
  turnover, hormonal activity

14
Energy Systems Involved inPhysical Activity
Continued

• In humans, energy is expressed in kilocalories
  (kcals)
• A kcal is the amount of heat energy needed to
  raise 1 kg of water by 1C (specifically, from
  14.5 to 15.5C)
• Since it is known that each liter of oxygen (O2)
  consumed is equivalent to 5 kcals, the energy
  used during aerobic exercise can be expressed in
  terms of oxygen equivalents

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Expressing Energy Expenditure During Physical
Activity

• In exercise physiology, Caloric expenditure is
  commonly expressed in terms of total kcals,
  kcals/minute, L/min, ml/kg min, and METs
  (metabolic equivalents or 3.5 ml/kg min)
• To convert from one energy equivalent to another,
  carry out the calculation in the direction of the
  arrow (Adapted from Sharkey, 2002)
• Total kcals__
• ? min ? / min
• kcals/minute
• ? 5 ? / 5
• L/min______
• ? kg ? / kg
• ml/kg min_
• ? 3.5 ? / 3.5
• METs______

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Cardiorespiratory Endurance Aerobic Fitness

• Aerobic fitness cardiorespiratory endurance or
  CRE is the maximal capacity to take in,
  transport, and utilize oxygen. (Sharkey, 1997)
• Aerobic metabolism (the oxidative system) is the
  most efficient system of ATP production 37 to 39
  mols of ATP per molecule of glycogen vs. 3 mols
  using the anaerobic (glycolytic) system
• CRE is measured in terms of maximal oxygen
  consumption (VO2max) and expressed in terms of
  L/min, ml/kg min, and METs equivalent to the
  resting metabolic rate (approximately) or 3.5
  ml/kg min

17
Cardiorespiratory Endurance Continued

• Aerobic fitness declines by 8 to 10 per decade
• Regular, moderate intensity physical activity can
  decrease that decline by 50 (i.e., 4 to 5)
• Regular fitness training (beyond moderate
  intensity) can decrease that decline by 50
  (i.e., to 2 or less)
• Aerobic fitness is influenced by heredity, age,
  gender, body fat, and training

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Cardiorespiratory Endurance Continued

• The FITT(E) principle and aerobic training
• Frequency
• 3 to 5 days per week (ACSM, 2000)
• Intensity
• Heart Rate (HR) Method 220-AgeHRmax
• Exercising at 70 to 85 of HRmax (equal to 60 to
  80 of VO2max) will enable most individuals to
  achieve health, fitness, and weight management
  goals (Pollock et al., 1998 ACSM, 2000)
• Time (duration)
• 20 to 30 minutes per session, excluding warm-up
  and cool-down time (Pollock et al., 1998 ACSM,
  2000)
• Type (mode of exercise)
• Enjoy (do something you enjoy)

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Cardiorespiratory Endurance Continued

• Note The 220-AgeHRmax formula has a standard
  deviation (SD) of 12 bpm (68 of the population
  fall within one SD, 95 are within two SDs, 99
  are within three SDs)
• This means that one out of every one-hundred
  40-year-olds may have a HRmax below 144 or above
  216
• Alternatives to 220-age
• Borgs scale of perceived exertion (RPE scale)
• From 3 to 6 and 12 to 16 (in-between light and
  very hard), on Borgs 0 to 10 and 6 to 20
  scales, approximates 60 to 85 of MHR (Burke)
• The talk test

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Cardiorespiratory Endurance Continued

• Format of a typical aerobic workout (See p4A,
  Figure 7-2 From ACSM, 2000)
• Additional information on Aerobic fitness
• Physical Activity Readiness Questionnaire or
  PAR-Q (See pp5A 6A from the Canadian Society
  for Exercise Physiology, 1994)
• Aerobic Fitness Field Tests
• Rockport Walking Test (See p7A From Sharkey,
  2002)
• Cooper 1.5-Mile Running Test (See pp7A 8A
  From Sharkey, 2002)
• Aerobic Fitness Categories (See p9A, In a
  Practical Sense From McArdle, Katch, Katch,
  2001)

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Body Composition WhatYoure Made of Fitness

• Body composition refers to the bodys chemical
  composition
• In physical fitness, body composition is often
  express in terms of the relative amounts of fat
  mass (FM) and fat-free mass (FFM) comprising the
  body (or body fat)
• Measuring body fat
• There are many ways to measure body composition.

22
Body Composition Continued

• BMI vs. body composition See pp7A (From Sharkey,
  2002) 8A (From Wilmore Costill, 2004).
• Body mass index (BMI) is calculated by dividing
  the body mass (kg) by the height (m) squared
• Simple bodyweight vs. body fat/lean mass ratio (
  body fat).
• body fat (BF) can be calculated by using the
  waist circumference (WC)
• BF for women 0.439 waist (cm) 0.221 age (y)
  9.4
• BF for men 0.567 waist (cm) 0.101 age (y)
  31.8
• WC is should be taken with a calibrated
  fiberglass measuring tape, midway between the
  lateral lower ribs and the iliac crests, after a
  gentle expiration, with clothes loosened around
  the waist area. The tape should be pulled snugly
  but not tight (Lean et al., 1996)

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Body Composition Continued

• Body Fat Guidelines
• Body Fat
• Classification Men Women
• Essential Fat 3-5 11-14
• Athletes 2-13 12-22
• Generally Fit 12-18 16-25
• Moderate Risk 19-24 26-31
• High to Very High Risk gt or 25 gt or 32
• Or lt 3 Or lt11
• Obesity gt20 gt30
• Obesity Not Simply a Cosmetic Disorder
• 27 of Americans are obese (CDC, 1999) almost
  double the rate from 2 decades ago.
• Obesity is associated with a number of serious
  diseases and illnesses (e.g., CAD, CVA, diabetes,
  and cancer).

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Body Composition Continued

• While body composition, in part, is genetically
  determined exercise and diet can do a lot to
  control it.
• Resistance training, in addition to a good diet,
  will make the most notable changes in body
  composition (see Fitness Talk article).
• The importance of caloric balance.
• According to obesity researcher Claude Bouchard,
  35 to 40 of the variance in body weight among
  individuals of similar stature can be attributed
  to genetics, which leaves 60 to 65 up to the
  individual (Malina Bouchard, 1991, as cited in
  Sharkey, 1997).
• You can be overweight and still be fit and
  inversely, you can be underweight and unfit.
  (these are the exceptions, not the rules).

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Todays Lab ActivityFitness Programming

• Using the principles that you have learned in
  previous classes, design a basic fitness program
  for a golfer
• Make sure to include all of the primary
  components of physical fitness
• Refer to the Strength Conditioning for Golf
  Lab Activities (Part II) list for specific
  exercises
• When you are finished, present and discuss your
  program with me, Aubrey, or Aaron
• Please dont hesitate to ask questions while you
  are working

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Concluding Remarks

• The fitter golfer is a better golfer
• A good understanding of basic human physiology
  can be used to improve golf performance and/or
  performance in any other sport
• Please feel free to contact me if you have any
  questions (e-mail is the best way to contact me)
• Billy Elliott
• welliott_at_uccs.edu
• [phone] (message phone)
• UCCS office (SB 136) hours Wednesdays, 2-4pm
• Thank you and a have a great golf season!!!