{Anatomy + Physiology Behind Your Work-Out} ☑
<><><> Let's talk Recruitment. And no I'm not talking sport team or greek-life recruitment. I'm talking Muscle Recruitment. Muscles differ in regard to the number of motor units they contain. For example, your biceps contain hundreds of motor units, whereas a single eye-ball contains roughly only a small handful of motor units. The fibers within these units differ in the type of fibers they possess, as well as in the diameter and strength of the fiber. Thus, we welcome the Size Principle. Fine control (simple tasks: picking up a pencil, folding clothes, zipping up your jacket, putting on your socks) is easier when muscular forces are minute, hence the smaller motor units are recruited. When large forces are involved, in contrast, larger increments in force are possible since larger motor units are recruited... (think big: lifting your bike up from the basement and out to garage, taking your college furniture home for the summer out of the back trunk, body-strenuous exercise) Take note that is not only that the motor units vary in size, but they motor neurons that control them also vary in size. These motor neurons contain larger-than-average cell bodies and axons. Smaller motor neurons contain smaller-than-average cell bodies and axons. With this, comes topics of Threshold and Excitatory Synaptic Input, Spatial and Temporal Summation, Firing of a Neuron, the Sliding Filament Theory of Muscle, and SO ON and SO ON and seriously, SO ON! I would be here all day if I continued to link every system in the body as to how it corresponds with physical activity. Rather, let's keep it simplified!
<><><> Fatigue. We all feel it. You can fight it, though.
Too many times people want to quit their work-out when they've barely pushed themselves hardly at all. Listen, the difference in duration of exercise reflects the fact that muscles differ in fatigue. This is the muscle's ability to resist a decline in it's dexterity to maintain a constant force of contraction in the face of long-term, repetitive stimulation. Yes, fatigue can set in after any type of muscular activity. Yet, it generally occurs more quickly when a muscle is stimulated at higher frequencies and when larger forces are generated. So why not kick-it-in-gear when you're ready to hit the gym? You can change your body's physical condition to become fitter. Any athlete understands that different types of exercise affect various muscles in various ways. Switch up your aerobic exercise (walk, bike, swim, hike, dance) - here, oxygen supply meets demands and muscles have all the energy they need to perform! Switch up your anaerobic exercise (quick sprint, short-lasting/high-intensity activity) - this is when oxygen supply exceeds demands almost immediately, muscles break down sugar and excessive amounts of lactate are produced...eek!) Vary all your exercises and the intensities in which they are performed at, safely.
Good-luck to you! You can do it. You've totally got this, even when you think you don't! Who else to better conquer this than YOU? You're all YOU'VE got, so make it count. Believe. Do. Succeed.
First off, there are three systems that work in our body when it comes to ATP regeneration. Never heard of ATP? ADP? I will enlighten you. ATP is otherwise known as Adenosine Triphosphate and ADP is known as Adenosine Diphosphate, and they each play a critical role in our exercising bodies.
1. ATP-Pcr System: Immediate and primary energy system that fuels us during short exercise (10-15 seconds) or a high intensity exercise (100 M sprint, 50 M swim)
2. Glycolysis/Anaerobic Energy System: Begins to ramp up to working full capacity from 30 seconds up to 2-3 minutes.
3. Longterm/Aerobic Energy System: Fuels our work-out anywhere from 3 minutes to 300 minutes.
Muscle cells must have a readily available supply of ATP. Even when the demand for ATP increases suddenly and rapidly, hence, an intense work-out, our muscle cells are our first responders.
〽When a muscle fiber is resting (say, you're watching your favorite reality television show) the demand on your muscles to use ATP is very small. When your muscles are signaled to contract (get up off the couch) the demand for ATP sky-rockets.
...So how does ATP come about in the first place? Well, a high-energy phosphate is always present in our cells, via in the form of Creatine Phosphate. This compound gives away, or donates, its phosphate to ADP, which is Adenosine Diphosphate.
When you are about to "get moving", your ATP levels are low, and thus your ADP levels rise in order to produce ATP to be used. This format follows oppositely when you are retracting from exercise to relaxation. This phenomena is very complex.
<><><> We all understand that exercise can be carried out through a range of intensities. ALL forms of exercise do require a continued supply of ATP, but where this ATP comes from fluctuates based on the intensity of the performance/work-out, as well as the blood flow's ability to supply enough O2 to the muscle cells for Oxidative Phosphorylation. Let's put this in more common terms. As stated above, your muscle cells rely on themselves. They rely on their own glycogen stores to supply glucose to generate ATP. As you continue busting-it-out during your work-out, your muscles begin to utilize glucose and fatty acids from the bloodstream. If you keep your work-out at a moderate intensity, say when you're taking a jog with Jewelz, oxygen supply should be sufficient enough to continuously keep up with demand (this is when Oxidative Phosphorylation is used)! Say you are performing heavy exercise, and now Oxidative Phosphorylation becomes less needed as anaerobic glycolysis takes over in the production of ATP. Yet, this system produces mostly lactic acid, and this occurs in the muscle tissue and can enter into the bloodstream. So, are you "feeling the burn" after those deep lounges? That sensation you feel is due to the build-up of lactic acid during strenuous exercise.
1. ATP-Pcr System: Immediate and primary energy system that fuels us during short exercise (10-15 seconds) or a high intensity exercise (100 M sprint, 50 M swim)
2. Glycolysis/Anaerobic Energy System: Begins to ramp up to working full capacity from 30 seconds up to 2-3 minutes.
3. Longterm/Aerobic Energy System: Fuels our work-out anywhere from 3 minutes to 300 minutes.
Muscle cells must have a readily available supply of ATP. Even when the demand for ATP increases suddenly and rapidly, hence, an intense work-out, our muscle cells are our first responders.
〽When a muscle fiber is resting (say, you're watching your favorite reality television show) the demand on your muscles to use ATP is very small. When your muscles are signaled to contract (get up off the couch) the demand for ATP sky-rockets.
...So how does ATP come about in the first place? Well, a high-energy phosphate is always present in our cells, via in the form of Creatine Phosphate. This compound gives away, or donates, its phosphate to ADP, which is Adenosine Diphosphate.
When you are about to "get moving", your ATP levels are low, and thus your ADP levels rise in order to produce ATP to be used. This format follows oppositely when you are retracting from exercise to relaxation. This phenomena is very complex.
<><><> We all understand that exercise can be carried out through a range of intensities. ALL forms of exercise do require a continued supply of ATP, but where this ATP comes from fluctuates based on the intensity of the performance/work-out, as well as the blood flow's ability to supply enough O2 to the muscle cells for Oxidative Phosphorylation. Let's put this in more common terms. As stated above, your muscle cells rely on themselves. They rely on their own glycogen stores to supply glucose to generate ATP. As you continue busting-it-out during your work-out, your muscles begin to utilize glucose and fatty acids from the bloodstream. If you keep your work-out at a moderate intensity, say when you're taking a jog with Jewelz, oxygen supply should be sufficient enough to continuously keep up with demand (this is when Oxidative Phosphorylation is used)! Say you are performing heavy exercise, and now Oxidative Phosphorylation becomes less needed as anaerobic glycolysis takes over in the production of ATP. Yet, this system produces mostly lactic acid, and this occurs in the muscle tissue and can enter into the bloodstream. So, are you "feeling the burn" after those deep lounges? That sensation you feel is due to the build-up of lactic acid during strenuous exercise.
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| Photo Credit to mda.org |
<><><> Let's talk Recruitment. And no I'm not talking sport team or greek-life recruitment. I'm talking Muscle Recruitment. Muscles differ in regard to the number of motor units they contain. For example, your biceps contain hundreds of motor units, whereas a single eye-ball contains roughly only a small handful of motor units. The fibers within these units differ in the type of fibers they possess, as well as in the diameter and strength of the fiber. Thus, we welcome the Size Principle. Fine control (simple tasks: picking up a pencil, folding clothes, zipping up your jacket, putting on your socks) is easier when muscular forces are minute, hence the smaller motor units are recruited. When large forces are involved, in contrast, larger increments in force are possible since larger motor units are recruited... (think big: lifting your bike up from the basement and out to garage, taking your college furniture home for the summer out of the back trunk, body-strenuous exercise) Take note that is not only that the motor units vary in size, but they motor neurons that control them also vary in size. These motor neurons contain larger-than-average cell bodies and axons. Smaller motor neurons contain smaller-than-average cell bodies and axons. With this, comes topics of Threshold and Excitatory Synaptic Input, Spatial and Temporal Summation, Firing of a Neuron, the Sliding Filament Theory of Muscle, and SO ON and SO ON and seriously, SO ON! I would be here all day if I continued to link every system in the body as to how it corresponds with physical activity. Rather, let's keep it simplified!
 |
| Photo Credit to faculty.pasedina.edu |
<><><> Fatigue. We all feel it. You can fight it, though.
Too many times people want to quit their work-out when they've barely pushed themselves hardly at all. Listen, the difference in duration of exercise reflects the fact that muscles differ in fatigue. This is the muscle's ability to resist a decline in it's dexterity to maintain a constant force of contraction in the face of long-term, repetitive stimulation. Yes, fatigue can set in after any type of muscular activity. Yet, it generally occurs more quickly when a muscle is stimulated at higher frequencies and when larger forces are generated. So why not kick-it-in-gear when you're ready to hit the gym? You can change your body's physical condition to become fitter. Any athlete understands that different types of exercise affect various muscles in various ways. Switch up your aerobic exercise (walk, bike, swim, hike, dance) - here, oxygen supply meets demands and muscles have all the energy they need to perform! Switch up your anaerobic exercise (quick sprint, short-lasting/high-intensity activity) - this is when oxygen supply exceeds demands almost immediately, muscles break down sugar and excessive amounts of lactate are produced...eek!) Vary all your exercises and the intensities in which they are performed at, safely.
Good-luck to you! You can do it. You've totally got this, even when you think you don't! Who else to better conquer this than YOU? You're all YOU'VE got, so make it count. Believe. Do. Succeed.
--(Info. provided by University A&P Textbooks)--
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| Photo Credit to www2.waterforduhs.k12.wi.us |
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