Bio-energy System &

Nutrition for PA

Joel D. Anajao, MSHMS, MRIED

Energy – capacity to perform work
Calorie – is a unit of energy derived from the food we take
Metabolism – any chemical reactions in the human body cell, it
includes the consumption of energy, changes in human cells.
ATP – adenosine triphosphate, a high reactive molecules
ADP – adenosine diphosphate
Phosphate – any volatile chemicals
 Bio-energy Process
Sun

Photosynthesis

ATP production in cell’s mitochondria Glycolysis Krebs Cycle

Electron Transport System Muscle Contraction

Movement/Locomotion/Life
ATP (adenosine triphosphate)
ATP
Adenosine Pi Pi Pi ATP-ase

ADP

Energy
Muscle Contraction
Bio-energy System

ATP-PC (phospagen)→ for short, powerful muscular action

(energy stored in muscle fibers)

Anaerobic Glycolysis (lactic) → intermediate work lasting between 20-30 sec.

(energy stored in internal organs)

Oxidative (aerobic) → longer work more than two minutes

(energy from internal organ and adipose cell + oxygen)
 Test yourself: identify the following if glycolytic, phospagen or oxidative
energy system (3 minutes time to answer),
1. 100 meter sprint 1. Glycolytic
2. High jump 2. Phospagen
3. Javelin throw 3. Glycolytic
4. Boxer jab punch 4. Phospagen
5. 1 burpee 5. Phospagen
6. 10 burpees 6. Glycolytic
7. Hiking a mountain 7. Oxidative
8. Walking for 1 km 8. Oxidative
9. Throwing a baseball 9. Phospagen
10. Running and catching a ball 10. Glycolytic
11. Dodging a thrown ball 11. Phospagen
12. Diving from high place 12. Phospagen
13. Zumba 13. Oxidative
14. 10 push up 14. Glycolytic
15. 12 rounds of boxing bout 15. Oxidative, glycolytic, phospagen
Types of Eating

1. Eating to refuel
2. Social eating
3. Emotional eating
4. Couch eating

Which eating you must give priority and to regulate?

Nutrition

Carbohydrates → for energy to work

Protein → for muscle growth, repair and maintenance
Fats → for body processes, reserved energy
Vitamins & Mineral → for supplementation of body processes
Water → for regulation of body heat and processes
Carbohydrates
• Muscles, nerve cells, brain prefer to burn CHO
• 55 % of daily food must provide by CHO
• Simple CHO → table sugar, fruit sugar
• Complex CHO → starch
CHO Digestion
Food Rich in CHO
perspiration
Glucose Unit body heat

Glycogen muscles/liver
adipose cell/fat cell
Glycerin glucose unit
Krebs's cycle ATP production

Muscular Contraction
Fats
• Reserve energy
• For body processes, lubrication, protection, maintaining body heat
• Unsaturated →plants i.e. olive oil, vegetable oil, peanut oil
• Saturated → animals i.e. dairy products, animal meats, eggs
→ believed to be sources of bad cholesterol
Digestion of Fats
Fatty Food

Fatty Acid

Saturated Fats Unsaturated Fats

Glycerin Important Body Functions

Energy Production
Protein
• For growth, repair, maintenance of all human cells
• All muscles, nerve cells, organs , skin, hair are made of protein
• A small amount of protein can be used for energy.
• Recommended protein intake = weight (kg) x 0.8
Protein Digestion

Food Rich in Protein

Amino Acid

Cell growth, repair, maintenance Waste

Food Choices
• Eat less fatty food. Eat more lean meats, fish, and poultry.
• Eat less fried foods, chips, and fatty spreads (margarine, butter, mayo)
• Achieve and maintain ideal weight
• Have regular exercise 60 min/day or 120 min/week MVPA
• Eat less sugary foods. Drink less sugar-sweetened soft drinks.
• Eat more iron-rich foods and food containing vitamin C.
Calculate your Total Daily Expenditure
1. Know your Resting (Basal) Metabolic Rate (see page 37)
2. Know the Thermic Effect of your PA (see page 38)
3. Know your TEE = RMR x activity factor
4. Calculate your TDEE (page 39)
Assignment

• Do Lab Activity 3: 7 Day Diet Analysis

• Submit in type written next week