WOD performance Magazines Issues How to use Creatine 2025

How to use Creatine 

https://archive.org/details/nutricao-e-performance-2009-acsm

https://archive.org/details/what-is-exercise-physiology

Exercise physiology is a branch of science which studies how the body responds and adapts phycally to exercise training or to an acute bout of physical exertion.

Unidade metabolica equivalente

unidade usada para estimar o custo/resultado da atividade física. Uma MET é a energia usada por uma pessoa em descanso. è igual a 3,5 ml de oxigenio usado por kilo/peso por minuto.

myoglobin - uma proteína ferrosa responsável pela coloração vermelha de vários tpos de fibras musculares.

metabolism - all physical and chemical processes that maintain life.

physical activity

any form of movement by skeletal muscles that results in energy expenditure.

minute ventilation

the volume of air breathed per minute by an individual at rest or during physical activity.

physical fitness

the ability of an individual to perform physical activity.

plyometrics also known as explosive jump training.Muscles are rapidly streched prior to contraction.

tidal volume

The volume of air moved during one breathing cycle while inhaling or exhaling.

3.5 * 80

Distinguishing Characteristics of major Muscle Fiber Types.

Principles of Physical Training

Introduction

People take up physical training for a wide variety of reasons. They may wish to improve their performance in a specific sport, suffer from physical health problems or wish to improve their lifestyle.

While the reasons for starting physical training can vary, the ultimate goal of any training program is the same: to improve performance. However, many people fall into the trap of wasting their time while performing physical activity. this occurs because they lack an understanding of the correct way to perform exercise.

The four principles that apply to all physical training programs are discussed throughout this unit.

By following these principles, your chances of obtaining results from any physical activity will be greatly improved.

Overload - Increasing intensity, duration and frequency can be helpful for running, cycling or swimming, and increasing resistance and repetitions can improve strength training.

Specifity of training

Responses to a particular training program can vary from one individual to another.

FITT

Frequency, Intensity, Time and Type

Perform some sort of physical activity four times a week;

Use a mix of cardiovascular and strenght building exercises in your routine.

Keep your heart rate high when performing cardiovascular exercises.

Exercise for no less than an hour for each session.

intensity is the rate at which exercise is ´performed.;

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169  / 4 = 42,25 / 15 = 2,8 p/seg

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There are small stores of ATP within skeletal muscle, and these energy stores provide immediate energy to sustain physical activities for a short time. Once the ATP is used, it breaks down into adenosine diphosphate ADP

For regeneration of ADP into ATP for more energy, creatine phosphate(CP) is needed. It is the CP that regenerates the ATP. Without CPm ATP could provide energy for only a fez seconds. With CP, the ATP-PC sustem can provide energy for about 30 seconds before other energy systems must take over. Thus, this ATP-CP system oulined below provides immediate anaerobic energy for muscle contraction.

ATP = ADP+Phosphate + Energy

ADP + CP = ATP + Creatine

when all-out exercise continues beyond 30 seconds, the only way to continue providing ATP to the exercising muscle is by using  sugar (glucose) in the muscle.

Fatigue is inevitable within three to five minutes.

Percentage Contributed by each energy system to overall energy needs of various activities.

Interval sprints

this method involves sprinting for 45 to 50 meters and jogging for 55 to 60 meters while covering a distance of about 3 miles. Interval sprinting helps develop aerobic capacity.

Fartlek means in Sweedish.

running at fast and slow speeds on both level and hilly courses.

Repetition Running

This method is similar to interval training, but unlike interval training the lenght of the intervals are longer and usually range from 0.5 to 2.0 miles. Recovery between intervals lasts until the heart rate is under 120 beats - 110 beats per minute = 2 per second per minute - , or within 60% of your estimated Max HR.

exercise a muscle group each 72 hours

one long cardio workout 60 minutes and 2 interval work out each week 30 minutes