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NASM - Performance Exercise Specialist > 05 - Metabolic Energy System Training > Flashcards

05 - Metabolic Energy System Training Flashcards

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1
Q

What is the most misunderstood and underrated form of training?

A

cardiorespiratory endurance

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2
Q

What energy systems are training for endurance training?

A

aerobic and anaerobic

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3
Q

What is Pulmonary ventilation?

A

The process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin.

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4
Q

What is Cardiac output?

A

The amount of blood the heart pumps per minute.

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5
Q

What is Stroke volume?

A

The amount of blood pumped with each contraction of the ventricles.

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6
Q

What is the energy currency of the body?

A

Adenosine triphosphate ATP

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7
Q

What are the two ways ATP can be produced and which method is more efficient?

A

ATP is produced aerobically (with oxygen) and anaerobically (without oxygen). Of these two methods, the most efficient, by far, is the aerobic system

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8
Q

What is a normal HR and what is a HR from an athlete

A

70, 40

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9
Q

What happens to the heart with aerobic exercise?

A

It becomes larger and pumps more blood per beat (more efficient)

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10
Q

The movement of oxygen and carbon dioxide into and out of the circulatory system takes place through _______?

A

diffusion

Lung diffusion is your ability to pass oxygen into the blood from the air sacs of the lungs, and pass carbon dioxide (CO2) back into the lungs from the blood.

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11
Q

What is systolic blood pressure reading?

A

The pressure on the vascular wall (during contraction)

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12
Q

What is the diastolic blood pressure reading?

A

relaxation phase of the cardiac cycle

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13
Q

How are cardiac output and oxygen consumption related?

A

linear. As cardiac output increases, oxygen consumption will increase as well.

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14
Q

What is the main central cardiovascular adaptation?

A

change in stroke volume (pump more blood per beat)

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15
Q

Heart rate can change from rest to maximum by around a factor of _, while the stroke volume changes by only a factor of _?

A

3 (i.e., from 60 to 180 bpm)

1.7 (from 70 to 120 mL)

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16
Q

Resting cardiac output is typically around _ L/min at rest and about __-__ L/min during maximum exercise, but for the aerobic elite (e.g., cross country skiers, rowers, cyclists) it may be over __ L/min.

A

6 and 20–25

40ML

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17
Q

The chemical reactions that transform energy in the cells of the body are collectively known as ________.

A

metabolism

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18
Q

If all ATP was placed into a container, how much would there be?

A

a shot glass or small juice glass.

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19
Q

During light and low intensity cardio, what energy system is used by the body and what body systems are used?

A

Oxadative

Respiratory, cardiovascular, muscular and endocrine

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20
Q

The aerobic pathways provide the major supply of energy to all cells of the body through the metabolism of circulating ___, _____ and _____.

A

glucose, stored fats, and stored carbohydrates

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21
Q

During light and low intensity cardio, what energy system is used by the body and what body systems are used?

A

Oxidative

Respiratory, cardiovascular, muscular and endocrine

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22
Q

What energy source produces the most APT?

A

fat that are 9 cals per gram while carbs are 4 grams.

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23
Q

What are the waste by products of creating ATP?

A

water and CO2.

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24
Q

Anaerobic metabolism is the ability of the body to produce energy by metabolizing carbohydrates in the absence of _______.

A

oxygen

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25
Q

What is Anaerobic threshold?

A

The point during high- intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called lactate threshold.

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26
Q

What is the lactate threshold?

A

The lactate threshold is the point at which, during incremental exercise, lactate builds up in the blood stream at a level that is higher than resting values. The lactate threshold is a good predictor of submaximal fitness (e.g. what exercise pace can maintained over a prolonged period of time without fatigue). Athletes typically reach lactate threshold at a higher percentage of VO2max.

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27
Q

What is lactate?

A

Lactate is the byproduct of glucose utilization by muscle cells. Type II (fast twitch) muscle fibers are highly glycolytic (they use lots of glucose) which results in the production of high amounts of lactate. This production is a natural by-product of glucose utilization by skeletal muscle cells.

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28
Q

How much power can the anaerobic system generate and for how long?

A

Very high, very short

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29
Q

What is the primary energy source for the anaerobic system?

A

glucose stored in the muscles and liver.

30
Q

What is the primary energy pathway for the anaerobic system and length of time it’s active?

A

Glycolitic (stored stored in the muscle or liver) <= 1 minute

31
Q

What is the secondary energy pathway of the anaerobic system and length of time it’s active?

A

ATP-CP - creatine phosphate, 10-15 seconds

32
Q

Which energy system is specifically used at one time?

A

All systems in various amounts dependent on the activity

33
Q

What are the advantages and disadvantages of the ATP-CP and glycolysis energy pathways?

A

Advantages: the speed at which energy can be delivered to the muscles. Primary energy sources for high intensity & short lived exercises

Disadvantages: short lived. Glycolysis causes lactic acid faster.

34
Q

EXERCISE DURATION FOR ENERGY SYSTEMS AND SUPPLIES USED for: 1-4 seconds?

A

ATP in muscle

35
Q

EXERCISE DURATION FOR ENERGY SYSTEMS AND SUPPLIES USED for: 4-20 seconds?

A

ATP + PC

36
Q

EXERCISE DURATION FOR ENERGY SYSTEMS AND SUPPLIES USED for: 20-45 seconds?

A

ATP + PC + muscle glycogen

37
Q

EXERCISE DURATION FOR ENERGY SYSTEMS AND SUPPLIES USED for: 45-120 seconds?

A

Muscle glycogen

38
Q

EXERCISE DURATION FOR ENERGY SYSTEMS AND SUPPLIES USED for: 120-240 seconds?

A

Muscle glycogen + lactic acid

39
Q

EXERCISE DURATION FOR ENERGY SYSTEMS AND SUPPLIES USED for: > 240 seconds?

A

Muscle glycogen + fatty acids

40
Q

How should training be structured in regards to lactic acid?

A

Overall aim is to minimize lactic acid and improve the ability to remove it.

41
Q

What is the best way to improve lactic acid buffering?

A

a combination of high-intensity interval training and prolonged sub-maximal training

42
Q

Interval training helps in what adaptations - and how from a physiological standpoint?

A

maximize cardiorespiratory adaptation and increase VO2max.

The more oxygen consumed, the lower the reliance on the anaerobic (especially glycolytic) breakdown of carbohydrates.

43
Q

Sub maximal training helps in what adaptations - and how from a physiological standpoint?

A
44
Q

What is the age based formula for maximum HR and why is it invalid?

A

220 - age, because it’s typically off 7-11 BPM minimum.

45
Q

What is the better age based formula for maximum HR?

A

220 - (.7 x age)

46
Q

What is the Karvonen maximum HR formula?

A

[(208 - (0.7 x Age)) - resting heart rate] x desired % for training + resting heart rate = HRmax

47
Q

What is a Regression formula?

A

A formula used to estimate an individual’s maximal heart rate to assist in metabolic energy system training programming.

48
Q

What is the best benefit of the Karvonen method?

A

Adds the concept of HR reserves which is the difference between the maximum and resting heart rates. Accounts for improvements in conditioning

49
Q

What is zone 1 training (%s and benefits of)?

A

65–75% of HRmax and is used for recovery, or lower intensity.

Zone 1 builds an aerobic base that is critical for improving heart and lung capacity. This improved capacity affects the body’s ability to store and transport oxygen and nutrients to produce energy. It is used for warm-up, easy training sessions and recovery.

50
Q

What is zone 2 training (%s and benefits of)?

A

76–85% of HRmax and is closer to the anaerobic threshold (AT),
or higher intensity.

Zone 2 is used to increase anaerobic and aerobic capacity by straddling the energy systems. An athlete could work on both leg strength and metabolic capacity by sustaining this zone for long periods of time.

51
Q

What is zone 3 training (%s and benefits of)?

A

is 86–95% of HRmax and is considered closer to peak training, which is just below HRmax, but above anaerobic threshold.

Zone 3 is only used in interval training. It can increase speed, power, metabolism, and anaerobic capacity by repeatedly exposing active muscles to high-intensity exercise, improving resistance to fatigue. An athlete will be able to sustain a given exercise intensity for a longer period of time, increasing endurance.

52
Q

What are some considerations for HR training?

A

Conditions (cold water or air - cycling), genetics, needs, goals and situation.

53
Q

What are the acute training variables for metabolic training?

A

modality, intensity, duration and frequency.

54
Q

What is the run\walk test and how is it used to determine fitness level?

A

Walk\run as fast as possible in 12 mins in meters (on a 400 meter track). Total meters is converted to kilometers (distance / 1000).

VO2max = (22.351 × distance in kilometers) – 11.288

Test seems to be valid regardless of age, sex and fitness level.

55
Q

V02 max can be used how?

A

To determine the current training level of an athlete. A starting athlete with a higher VO2 can start at a higher stage of training.

HR zones can be further re-validated with VO2 max testing.

56
Q

How is metabolic stress different between 120 and 150 BPM while cycling or running?

A

None. Same metabolic stress. The physical and muscle stress may be completely different though.

57
Q

What are the three types of steady state training?

A

long-slow distance
race pace
% of maximum heart rate

58
Q

Define Long-slow steady state training.

A

A type of training that maintains a slower speed so the individual can cover longer distances.

Improves maximal aerobic capacity

59
Q

Define race pace steady state training.

A

The pace in time or % maximum heart rate that an individual will use for competitive racing.

Pace to be maintained for a certain amount of training time or the entire workout.

60
Q

Define % of maximum heart rate steady state training.

A

The intensity of training an individual will use based upon their actual or estimated heart rate maximum. Used to create easier or faster training workouts (shorter intervals).

61
Q

What are common work to rest ratios for interval training?

A

1:1 to 1:5

62
Q

Give an example of a endurance based interval set?

A

(1 minute at 83% : 1 minute at 73%) × 5. In this situation, instead of focusing on anaerobic fitness, endurance adaptations can be achieved while still providing the fun and engaging experience an interval structure allows.

63
Q

What is High-intensity interval training (HIIT)?

A

Training at or above 90% VO2 peak for bouts lasting for seconds to minutes.

64
Q

What type of training should be done prior to sprint workouts?

A

athletes must be adequately prepared by completing a considerable amount of time in moderate- and high-intensity interval training, along with sufficient steady-state exercise to build a good foundation of fitness. Once an athlete has participated in at least two months of consistent interval and steady-state training, they may be prepared for repeated sprint sessions. To gauge tolerance, the sports performance professional should start with short distance sprints (20–30 yards) with longer rest periods between sprints (60–90 seconds). If the athlete tolerates this approach, sprint distances may be extended and rest periods shortened as tolerated by the athlete.

65
Q

What from a physiological standpoint does HIIT improve?

A

creating mitochondrial content, cellular pathways and ATP generation; does not impact hypertrophy or muscle protein synthesis.

66
Q

How many stages are used for metabolic training and define the stages?

A

4 stages, each lasting 4-6 weeks depending on the time and length of competitive season.

67
Q

What is stage one and define some programming criteria.

A

Stage 1: aerobic endurance
Primarily long-slow steady states with moderately intense intervals (Zone 1-2), 4-6 days per week. Start 20-30 mins and work up to 40-60. Intervals 1-3 mins with 1 min recovery (15 mins total)

68
Q

What is stage two and define some programming criteria.

A

Stage 2: Anaerobic Endurance
Uses race pace, % of race pace and HIIT to promote aerobic endurance and HIIT endurance. 4-6 weeks with mixture of steady state and HIIT. The workouts are shorter in general and interval sessions are 10-20 mins (intervals 30-90 seconds at 75-95% of MHR). Rest should be 2x the work interval.

69
Q

What is stage three and define some programming criteria.

A

Stage 3: Anaerobic Power
progresses to higher percentages of race pace, the continued use of high-intensity interval workouts, continuous heart rate training sessions in Zone 3, and gradual inclusion of repeated sprint training (with race pace percentages of 95–110%, will promote improved anaerobic power and power-endurance, along with continued improvements in aerobic endurance).

Fewer workouts are performed each week to allow for greater recovery between sessions with 3–4 sessions per week sufficient for improved fitness.

Repeated sprint workouts consisting of 5–20 sprints of 5–10 seconds are effective during Stage 3

70
Q

What is stage four and define some programming criteria.

A

The fourth stage of the training process focuses on drills that help improve conditioning through the use of linear, multidirectional, and sport-specific activities performed as conditioning. This stage incorporates the movements, skills, and drills that coaches often use in practice sessions to apply a sport related stimulus for metabolic benefits.

While consistent work in Zones 2 and 3 are generally important for optimal sport preparation, caution is warranted to avoid excessive training volume at the highest intensities. Three to five sessions per week are appropriate in Stage 4. Training sessions where heart rates are in Zone 3 for the majority of the time should be limited in length to less than 45 minutes in order to avoid excessive stress and fatigue. Sessions where most of the work is done in Zone 2 may be extended to 90–120 minutes; however, regular recovery and hydration periods should be included to ensure optimal training response.

71
Q

Describe how to use metabolic training in a given week with Integrated training?

A

Once athletes have progressed through all four stages of metabolic energy system training, some may simply be returned to Stage 1 so the process can be repeated. Others may need, or desire, to maintain high levels of aerobic and anaerobic fitness. For them, an integrated approach is most applicable. In the integrated training approach, workouts targeting different physiological components are mixed into a single week of training. For instance, Monday and Thursday workouts may involve a long steady-state training session to stress aerobic endurance, Tuesday and Friday could use interval sessions at various intensities to stress anaerobic endurance, and Saturday could then involve various sport-specific drills performed at game-like intensities. With this approach, workouts are performed frequently enough to maintain fitness developed through the stage training approach. It is recommended athletes first progress through stage training to develop the proper metabolic energy system fitness foundation before switching to an integrated training plan and focusing on sport-specific metabolic energy system preparation.

72
Q

During initial high activity, how long does ATP stored in the muscles last?

A

About 4 seconds

NASM - Performance Exercise Specialist (17 decks)

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