AAAI|ISMA PRIMARY AEROBICS|GROUP
FITNESS INSTRUCTOR STUDY GUIDE LATEST
UPDATED AND RATED A.
Aerobic Exercise/Cardiovascular Endurance
Involves rhythmic movement that utilizes large muscle groups for sustained
period of time. These movement patterns rely on the aerobic energy pathway
(aerobic glycolysis) to produce ATP with minimal assistance from the other
energy pathways (ATP-CP and anaerobic glycolysis). During sustained activity,
the goal of the body is to be in steady state, where oxygen supply meets
demand.
Energy Systems
The human body requires a continuous supply of energy when it is resting and
when it is active. The foods we eat - carbohydrates, proteins, and fats - are all
converted into this vital energy.
1. ATP-CP Energy Pathway (Phosphagen System)
ATP and Creatine Phosphate (CP) are high energy phosphates known as
phosphagens. Both are stored in the muscles in limited supply. As ATP is
broken down for energy during muscular contractions, it can be quickly
resynthesized with CP. The limiting factor in this energy pathway is the amount
of ATP and CP stored in the muscles. For most people, there are only enough
stored phosphagens for about 10 seconds of activity. This energy pathway is
essential at the start of physical activity and during short term, high-intensity
activities. For example, sprinting, power lifting, or jumping. The ATP-CP energy
pathway is an anaerobic energy pathway, where oxygen supply does not meet
demand.
Anaerobic Glycolysis
, Energy pathway, carbs are broken down to release ATP in the absence of
adequate oxygen. Glycolysis is the process of breaking down glycogen, which is
stored glucose. When exercise intensity is high and oxygen supply does not
meet demand, glycolysis results in the formation of lactic acid. The release of
lactic acid can create a feeling of burning or fatigue. The limiting factor in this
energy pathway is the capacity of the circulatory system to remove the by-
products of glycolysis. For most people, anaerobic glycolysis lasts about 3
minutes.
2. Aerobic Glycolysis
Aerobic glycolysis is the metabolic pathway where ATP is produced in the
presence of oxygen. When oxygen supply meets demand, large amounts of ATP
can be produced through glycolysis and the circulatory system can
successfully remove the by-products of that process. This oxidative process
occurs in the mitochondria of the cells. Mitochondria are the cellular
organelles responsible for generating energy (ATP) through aerobic
metabolism. During aerobic glycolysis, when stored glycogen is used up, ATP is
produced by the breakdown of fatty acids through a process called the Krebs'
Cycle. For most people, the aerobic glycolysis energy pathway lasts about 15
minutes before glycogen stores are depleted and the Krebs cycle begins the
synthesis of ATP from stored fat. Body fat is an excellent source of stored
energy and yields large amounts of ATP. Once ATP is being synthesized through
the Krebs' Cycle, muscle fatigue becomes the limiting factor.
3. ATP-CP
Fuel used: Stored ATP and CP
Intensity: High
Duration: up to 10 seconds
Exercise Examples: throwing a punch, kicking a ball, sprinting
4. Lactic Acid/Anaerobic Glycolysis
FITNESS INSTRUCTOR STUDY GUIDE LATEST
UPDATED AND RATED A.
Aerobic Exercise/Cardiovascular Endurance
Involves rhythmic movement that utilizes large muscle groups for sustained
period of time. These movement patterns rely on the aerobic energy pathway
(aerobic glycolysis) to produce ATP with minimal assistance from the other
energy pathways (ATP-CP and anaerobic glycolysis). During sustained activity,
the goal of the body is to be in steady state, where oxygen supply meets
demand.
Energy Systems
The human body requires a continuous supply of energy when it is resting and
when it is active. The foods we eat - carbohydrates, proteins, and fats - are all
converted into this vital energy.
1. ATP-CP Energy Pathway (Phosphagen System)
ATP and Creatine Phosphate (CP) are high energy phosphates known as
phosphagens. Both are stored in the muscles in limited supply. As ATP is
broken down for energy during muscular contractions, it can be quickly
resynthesized with CP. The limiting factor in this energy pathway is the amount
of ATP and CP stored in the muscles. For most people, there are only enough
stored phosphagens for about 10 seconds of activity. This energy pathway is
essential at the start of physical activity and during short term, high-intensity
activities. For example, sprinting, power lifting, or jumping. The ATP-CP energy
pathway is an anaerobic energy pathway, where oxygen supply does not meet
demand.
Anaerobic Glycolysis
, Energy pathway, carbs are broken down to release ATP in the absence of
adequate oxygen. Glycolysis is the process of breaking down glycogen, which is
stored glucose. When exercise intensity is high and oxygen supply does not
meet demand, glycolysis results in the formation of lactic acid. The release of
lactic acid can create a feeling of burning or fatigue. The limiting factor in this
energy pathway is the capacity of the circulatory system to remove the by-
products of glycolysis. For most people, anaerobic glycolysis lasts about 3
minutes.
2. Aerobic Glycolysis
Aerobic glycolysis is the metabolic pathway where ATP is produced in the
presence of oxygen. When oxygen supply meets demand, large amounts of ATP
can be produced through glycolysis and the circulatory system can
successfully remove the by-products of that process. This oxidative process
occurs in the mitochondria of the cells. Mitochondria are the cellular
organelles responsible for generating energy (ATP) through aerobic
metabolism. During aerobic glycolysis, when stored glycogen is used up, ATP is
produced by the breakdown of fatty acids through a process called the Krebs'
Cycle. For most people, the aerobic glycolysis energy pathway lasts about 15
minutes before glycogen stores are depleted and the Krebs cycle begins the
synthesis of ATP from stored fat. Body fat is an excellent source of stored
energy and yields large amounts of ATP. Once ATP is being synthesized through
the Krebs' Cycle, muscle fatigue becomes the limiting factor.
3. ATP-CP
Fuel used: Stored ATP and CP
Intensity: High
Duration: up to 10 seconds
Exercise Examples: throwing a punch, kicking a ball, sprinting
4. Lactic Acid/Anaerobic Glycolysis
