Physiologics

Specialized Training and Nutrition 

Health and Human Performance Consulting

Exercise Physiologist Ed Watson

 

by Exercise Physiologist, Professor Edward Watson

Owner, Physiologics Consulting, since 1992

 

– Personal Training & Health Recovery

– Medical Physiology Consulting

– Specialized Health Seminars

 

tap image to enlarge

Syllabus 2018: Exercise Physiology & Functional Nutrition

Week 1. Glycogen Storage, Depletion, and Repletion

Week 1. Glycogen Storage, Depletion, and Repletion

Men and women store carbohydrates – renamed glycogen – primarily in muscles.

On a so-called normal carb diet (CHO diet) a woman stores almost 300g total glycogen in her body and a man stores 400g total.

The liver is like a spare gasoline tank for the body to store carbs; it stores approximately 50g glycogen in both men and women.

The main reason for storing glycogen in muscles is for when you exercise hard – your muscles cells have stored fuel on-site – so there is no delay to deliver fuel and sustain high intensity exercise.

HOW IS GLYCOGEN MADE IN THE BODY?

Week 2. Glycolysis Visualized

Week 2. Glycolysis Visualized

Can you sprint without breathing? Yes you can, but why? This question is aimed to provoke you to visualize exercise and nutrition as an active event - but more specifically, to see how a cell itself uses glucose anaerobically at any moment - at rest and during any...

Week 3. Fitness Lab – Lactate Testing

Week 3. Fitness Lab – Lactate Testing

1. Non-Traditional Lacate Testing:

Rather than perform a lactate test the traditional way – biking or running – we’ll test lactate through a variety of strength and resistance exercises, including classic Olympic weightlifting.

This provides a broader and more complete understanding of how different types of exercise use calories and fuel substrate. Get ready to have some fun testing this out!

Week 4. Sports Nutrition for Maximum Performance and Health.

Week 4. Sports Nutrition for Maximum Performance and Health.

When it comes to endurance training or ‘cardio’ training do you know the right intensity for increasing your client’s ability to run, bike, or row at the fastest speed that will not lead to exhaustion, overtraining, or injury?

The transition from ‘just the right dosage’ to ‘too much’ occurs very quickly over a very small increase of speed or intensity – and coincides with the need to eat either a lower or substantially greater carb intake.

Week 7. Pure Strength & Speed Training – The Science of Power

Week 7. Pure Strength & Speed Training – The Science of Power

Maximum Strength vs Max Contraction Speed

Classic power lifts do not maximize explosive ability because moving very heavy weight reduces contraction speed. Oppositely to power lifters, Usain Bolt maximizes his contraction speeds and velocity running, which requires about 30% of the force produced from the hamstrings in a 1-rep max squat or dead lift.

Week 12. Oxygen Powered Metabolism, VO2 Max, Speed and Performance

Week 12. Oxygen Powered Metabolism, VO2 Max, Speed and Performance

“Oxygen powered metabolism” pushed to the max begins to top off in the world’s fastest athletes at a speeds running near 13 mph in a marathon – and then maxes out around 15 mph in the 5k and 3k races. Oxygen based power in muscle cells cannot boost speeds past 15 mph. This tells us aerobic metabolism is a ‘weaker’ form of metabolism relative to anaerobic glycolysis.

Week 13. Metabolism of Mice and Men, Birds and Elephants

Week 13. Metabolism of Mice and Men, Birds and Elephants

Birds, mice, and other tiny mammals use much more O2 than humans do (adjusted for body weight).

This greater metabolic rate converts a greater proportion of “Total Energy Out” into “Wasted Heat” and is especially critical for surviving cold temperatures.

In order to sustain a very high rate of metabolic combustion and heat production compared to humans, birds must eat up to 17x or more the quantity of energy than a human, relatively. Despite eating so many calories, tiny animals do not gain mass because they dissipate heat extremely quickly.

This explains why a bird ‘going to bed’ on an empty stomach dies over a cold bitter night… lack of calories reduce heat production.

Conversely, the bodies of huge animals like elephants conserve heat because their size prevents rapid radiation of energy. Hence, the elephants huge ears serve as radiators to dissipate the heat.

Week 14. Visualizing Cardiac Output and Blood Flow Physics

Week 14. Visualizing Cardiac Output and Blood Flow Physics

When the left ventricle contracts it spins the blood into a whirlpool, creating a vacuum or low pressure vortex just before the aortic valve opens to let blood flow out to your body (imagine spinning wine in a wine glass). Read: Refutation of the Pressure-Propulsion Theory

The heart does not push blood into the aorta per se’. Again, spinning a fluid creates negative pressure, then by vacuum blood is sucked (ejected) into the aorta at a speed up to 1 m/s indicated by the red swirling lines – for the Healthy Volunteer only – in the 4D MRI video below.

Week 13. Metabolism of Mice and Men, Birds and Elephants

Birds, mice, and other tiny mammals use much more O2 than humans do (adjusted for body weight).

This greater metabolic rate converts a greater proportion of “Total Energy Out” into “Wasted Heat” and is especially critical for surviving cold temperatures.

In order to sustain a very high rate of metabolic combustion and heat production compared to humans, birds must eat up to 17x or more the quantity of energy than a human, relatively. Despite eating so many calories, tiny animals do not gain mass because they dissipate heat extremely quickly.

This explains why a bird ‘going to bed’ on an empty stomach dies over a cold bitter night… lack of calories reduce heat production.

Conversely, the bodies of huge animals like elephants conserve heat because their size prevents rapid radiation of energy. Hence, the elephants huge ears serve as radiators to dissipate the heat.

Read More

Physiologics

Specialized Educational Materials / Health and Human Performance Consulting

For Teachers, Coaches, Certification Programs, Physicians, Spas / Wellness Centers, Students, and Athletes

PhysicalRules.com