Basic 2

Question 1

what is VO2 used to calculate

Answer 1

energy expenditure

Question 2

how do we go from liters of oxygen to kcal

Answer 2

thermal equivalents of O2 = ~5kcal per L O2

Question 3

if you are exercising for 60min with a VO2 of 3.8 L/min how many Kcals are used

Answer 3

~5kcal/L x 3.8 L/min x 60min = 1140kcal

Question 4

VCO2 / VO2 reflects blend of

Answer 4

fat and carbs and assuming no protein

Question 5

what is RQ

Answer 5

respiratory quotient; occurs at the level of the mitochondrion - hard to measure

Question 6

what is RER

Answer 6

respiratory exchange ratio; measured at the level of the lungs (whole body phenomenon and may be affected by acid base disturbances)

Question 7

RER of 0.7 means

Answer 7

you are burning fat

Question 8

RER less than 0.85 means

Answer 8

burning more fat than CHO

Question 9

RER greater than 0.85 means

Answer 9

burning more CHO than fat

Question 10

what does it mean if your RER is greater than 1

Answer 10

you are not in a steady state condition

Question 11

primary fuel at rest

Answer 11

-fat oxidation
- low energy expenditure
- not exclusively fat oxidation at rest (some tissues require glucose) ~85% fat

Question 12

fuels during exercise

Question 13

during exercise in general _____ intense and ______ trained = more carb

Answer 13

more, less

Question 14

during exercise greater _______ and ______ trained = more fat

Answer 14

duration and more

Question 15

fat burning peaks at

Answer 15

60-65% VO2 max as above 65% is CHO

Question 16

what is VO2 max

Answer 16

maximum O2 consumption/ aerobic capacity

Question 17

what is the criteria for a proper VO2max test

Answer 17

• plateau in VO2 with increasing work ratio
• respiratory exchange ration values >1.15
• RPE of 19-20
• maximal HR in last stage
• blood lactate concentration of 8> mmoles/L

Question 18

how is VO2 max expressed as

Answer 18

absolute (L/min)
relative (ml/kg/min)

Question 19

higher VO2 max test =

Answer 19

lower risk of cardiovascular diseases

Question 20

what limits VO2 max?

Answer 20

centrally = supply or delivery of oxygen to the tissue
peripheral = up take and utilization of oxygen (mitochondria)

Question 21

what is the equation for VO2max

Answer 21

SV x HR x (a-vO2 diff)

Question 22

what is considered the major limit to endurance performance though by Bengt Saltin

Answer 22

oxygen supply and delivery (centrally at the heart)

Question 23

how do we change VO2 max centrally

Answer 23

we can increase cardiac output either through the increase of stroke volume or how fast the heart is beating

Question 24

what happens when you increase blood volume as it is the main driver during training

Answer 24

makes a large difference in stroke volume and therefore cardiac output increasing VO2 max

Question 25

an _____ in HR did not alter _____ due to a proportional decrease in SV

Answer 25

increase, cardiac output

Question 26

why when we increase HR do we see a decrease in SV

Answer 26

there is a compensation from SV to maintain Q

Question 27

true or false: HRmax does limit cardiac performance in trained humans

Answer 27

FLASE it does not

Question 28

cardiac output equation

Answer 28

SV x HR

Question 29

is HR or SV the main limiting factor

Answer 29

SV

Question 30

how do you increase O2 carrying capacity

Answer 30

blood doping, erythropoietin, increase in RBC

Question 31

what are the primary drivers of exercise induced increase in MIT enzymes

Answer 31

localized changes in contracting skeletal muscle

Question 32

what are the potential signaling factors that drive ex. induced increase in MIT enzymes

Answer 32

- increase in calcium - perturbations in high energy phosphate levels reactive oxygen species

Question 33

T or F: changes in insulin response (training./detraining) occurs VERY fast

Answer 33

true

Question 34

T or F: increases in skeletal muscle mitochondrial content occurs slowly and so do reductions in mitochondrial enzymes when exercise stops

Answer 34

false it happens quickly