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NASM Cheat Sheet > Bioenergetics > Flashcards

Bioenergetics Flashcards

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1
Q

Phosphagen

A

High intensity/explosive w/ long recovery

When creatine is used

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2
Q

Glycolysis

A

Moderate intensity (middle)

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3
Q

Oxidation

A

Low intensity/ short rest period

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4
Q

ATP-PC

A

(anaerobic metabolism) 0-30 seconds of work (power athletes, sprinters, jumpers, Crossfitters, basketball, volleyball, body builders.)

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5
Q

Glycolytic

A

30 sec – 3 min (middle distance 400m-800m)

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6
Q

Oxidative

A

– 3-minutes (runners, cyclists, endurance athletes)

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7
Q

2-most important factors for bio-energetics:

A

Duration & Intensity

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8
Q

Low Intensity

A

fat (triglycerides; after 75+ min protein is deaminated)

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9
Q

High Intensity

A

carbs (glucose)

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10
Q

TDEE: Total Daily Energy Expenditure

A

(RMR x AF + TEF + NEAT)

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11
Q

Adenosine Triphosphate (ATP)

A

A high-energy molecule that serves as the main form of energy int eh body; known for the energy currency of the body.

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12
Q

ATP-PC System

A

An energy system that provides energy very rapidly, for approx. 10-15 secs., via anaerobic metabolism.

(immediate energy system, does not require oxygen)

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13
Q

Glycolysis

A

Metabolic process converting glucose into ATP and Pyruvate.
Anaerobic glycolysis occurs with the absence of oxygen
“Middle one”

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14
Q

Oxidative System

A

Process that utilizes oxygen to convert food substrates to ATP
Long distance -> utilizes fats -> type I muscles

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15
Q

Ketosis:

A

State of carb depletion there the liver produces ketone bodies to meet energy demands that free fatty acid oxidation cannot support

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16
Q

First law of thermodynamics

A

Energy is never created nor destroyed, only transferred.

17
Q

Excess Post-exercise Oxygen Consumption (EPOC)

A

The state in which the body’s metabolism is elevated after exercise.

The purpose is to produce additional ATP to reestablish baseline levels & to clear metabolic waste products

NASM Cheat Sheet (7 decks)

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