Ch 8 Metabolism Exercise

Question 1

“Sources of Energy”

Answer 1

1) triglycerides in adipose tissue
2) protein in muscle
3) glycogen in liver and muscle
4) glucose and lipids in body fluids

*1 being the most abundant in terms of kcal

Question 2

Metabolism defintion

Answer 2

consists of two types of processes

1) catabolic reactions
- energy-releasing reactions
- substances are broken down to yield energy
2) anabolic reactions
- energy-requiring reactions
- builds more complex substances
e. g glucose to glycogen
* coupled reactions

Question 3

Metabolism basics

Answer 3

Glucose—> Glycolysis (anaerobic) —-> TCA Cycle (aerobic)—> Electron Transport chain(aerobic)—–> ATP/Energy

Fatty acid and Amino acid —> TCA cycle (aerobic)—-> Electron transport chain (aerobic) —-> ATP/ENERGY

Question 4

anaerobic activity

Answer 4

• generates ATP without oxygen
• focuses on muscle strength
• ONLY CHO can make ATP this way
• high to very high intensity (90-100%)
• activities only last a very short duration eg weight lifting

Question 5

aerobic activity

Answer 5

• oxygen required to generate ATP
• focus on cardiorespiratory endurance and muscle endurance
• ALL energy yielding nutrients generate ATP this way (CHO, FAT, PRO)
• moderate intensity (50-80%)
• Energy (ATP) release can be sustained for a “prolonged period of time”” e.g jog

Question 6

Fitness definition

Answer 6

ability to do routine physical activity without undue fatigue or ability to meet the challenge

Question 7

The parameters of fitness include

Answer 7

1) cardiorespiratory endurance: heart and lung capacity
2) muscle endurance: muscle repetition
3) muscle strength: muscle force
4) flexibility: muscle elongation

Question 8

how does anaerobic exercise promote fat burning?

Answer 8

strength training increases lean body mass which indirectly burns fat by increasing BMR

Question 9

what types of exercise are anaerobic?

Answer 9

strength training

Question 10

How does strength training change body composition?

Answer 10

increases lean body mass

Question 11

what effect does lean body mass have on basal metabolic rate

Answer 11

increases basal metabolic rate

Question 12

what is the definition of basal metabolic rate

Answer 12

energy needed at rest

Question 13

which energy source is used most at rest

Answer 13

fat

Question 14

flexibility
def and importance

Answer 14

ability to elongate muscles; helps with balances ability, and power

Question 15

flexibility types of activities include

Answer 15

• stretching
• yoga
• ballet
• gymnastics
• pilates
• dance

Question 16

exercise: how the body changes

Answer 16

-greater stores of glycogen
-more mitochondria
-body will use fat more effectively
-build more muscle tissue
(muscle hypertrophy: build/anabolic; muscle atrophy: loss/catabolic)
-strength bones
-helps reduce risk of obesity related diseases
-provide psychological benefits: aids in relaxation, improves mood, reduce anxiety, improving pain tolerance, and appetite control
-muscle change will effect BMR/RMR

Question 17

progressive overload principle

Answer 17

3 ways of challenging the body

1) frequency: more often
2) duration: longer time
3) intensity: more strenuous

Question 18

if you feel your exercise is not challenging enough… change the ____ of your workouts

Answer 18

intensity

Question 19

if you’re busy with school and work throughout the weekday, increase ____ and/or ____ of your exercise on the weekend

Answer 19

duration; intensity

Question 20

if you have no time to exercise.. increase _____ and ___ for a short duration.

Answer 20

intensity; frequency

Question 21

Eating phases

Answer 21

• feasting
• fasting
• starvation

Question 22

feasting

Answer 22

when a person overeats

• carbohydrates get broken down into glucose and then ends up in the liver and muscle as glycogen stores or can also end up as body fat stores
• fats get broken down in the body to fatty acids and then end up as body fat stores
• protein gets broken down in the body as amino acids which first replaces body protein and then end up as body fat stores and nitrogen lost in the urine

Question 23

fasting

Answer 23

lack of food intake for 12-24 hours

• liver and muscle glycogen stores is broken down into glucose to make energy/ATP
• body fat is broken down into fatty acids and used to make energy/ATP

Question 24

starvation

Answer 24

no glycogen stores; fasting continues even after depletion of glycogen stores

• body protein (muscle) is broken down into amino acids which results in glucose, nitrogen and some ketones lost in the urine, to help make ATP/energy
• body fat stores get broken down into fatty acids which releases some ketones as well as producing energy/ATO

Question 25

Factors that influence nutrient use during physical activity

Answer 25

intensity
duration
diet
training

Question 26

Glucose in Physical activity

Answer 26

intensity
-the higher the intensity, the more your body will rely on glucose

duration
-the body will use glucose (primary fuel) initially when exercising (the first 20 min)

diet
-high carb diet will help delay exhaustion esp in endurance events

training

• repeated aerobic training will increase body ability to store glycogen in muscle
• HIGH CARB DIET INCREASES ATHLETIC ENDURANCE; ALLOWS YOU TO WORK OUT LONGER AEROBICALLY

Question 27

Fat in physical activity

Answer 27

Duration

• early in exercise: fat is used minimally as energy
• longer the duration: body utilizes more fat as energy
• at 20 minutes, half of the energy is from fat

intensity

• moderate intensity activates utilizes fat as a fuel source
• the higher the intensity, the less fat is utilized as a energy source

training
-repeated aerobic training will train the body to use fat sooner; training body to efficiently burn fat; produces more and larger mitochondria

Question 28

Protein in physical activity

Answer 28

• very small amounts of protein is utilized as energy during exercise
• inadequate dietary carbohydrate and depleted glycogen stores will cause the body to rely on structural proteins and break them down into amino acids to form glucose; this does decrease muscle mass

Question 29

different forms of energy are drawn upon as exercise begins

Answer 29

• ATP stored in muscle tissue will be used to sustain activity for a few seconds
• creatine phosphate will replenish ATP for another 8-10 seconds of activity
• with the absence of oxygen, glucose can partially be broken down though anaerobic metabolism
• with presence of oxygen, first glucose then fat (and need be protein) will be broken down though aerobic metabolism, creating indefinite supply of ATP