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CSCS > Chapter 3 > Flashcards

Chapter 3 Flashcards

1
Q

What is bioenergetics?

A

The flow of energy in a biological system via the conversion of marconutrients to usable energy.

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2
Q

What is catabolism?

A

Breakdown of large molecules into smaller, releasing energy

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3
Q

What is anabolism?

A

Synthesis of large molecules from smaller molecules, uses energy from catabolic reactions

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4
Q

What is an exergonic reaction?

A

Energy is released, typically catabolic

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5
Q

What is an endergonic reaction?

A

Energy is required, anabolic or muscle contraction.

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6
Q

What is metabolism?

A

The total of all catabolic and anabolic reactions within a system.

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7
Q

What drives all anabolic/exergonic reactions?

A

ATP.

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8
Q

What is hydrolysis?

A

Breakdown of ATP using water and ATPase, resulting in an inorganic phosphate and a hydrogen proton.

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9
Q

What is the only macronutrient that can be metabolized for energy without oxygen?

A

Carbohydrates.

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10
Q

Where does the phosphagen system work?

A

In the sarcoplasm

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11
Q

When is the phosphagen system used?

A

Short term, high intensity activities, such as sprinting and resistance training. Effective at the start of all activities.

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12
Q

What is used in the phosphagen system?

A

ADP and creatine phosphate, in the presence of creatine kinase, give off ATP and creatine.

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13
Q

Can phosphagen system be used for long term sustained activities?

A

No, due to limited creatine stores.

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14
Q

How much ATP is stored in the body at any one time?

A

80-100g.

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15
Q

Can ATP ever be fully depleted?

A

No, needed for cellular functions.

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16
Q

How does the phosphagen system maintain ATP concentrations?

A

-Creatine kinase reaction, adenylate kinase reaction.

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17
Q

What is the law of mass action?

A

Says that the concentration of reactions dictates the direction that reactions go.

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18
Q

Where does glycolysis occur?

A

Sarcoplasm

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19
Q

What is glycolysis?

A

Breakdown of carbs to synthesize ATP

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20
Q

Where does the glycogen for glycolysis come from?

A

Muscles (primary) or liver (less).

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21
Q

What is the rate of ATP production from phosphagen, and it’s capacity?

A

High rate, low capacity.

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22
Q

What is the rate of ATP production from glycolysis, and it’s capactiy?

A

Moderate rate, high capacity.

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23
Q

What is the end result of glycolysis?

A

Pyruvate

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24
Q

Where does pyruvate from glycolysis go?

A

Mitochondria if adequate oxygen, converted to lactate in sarcoplasm if not.

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25
Q

What limits the duration of anaerobic glycolysis?

A

H+ buildup and intracellular pH decrease.

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26
Q

What is aerobic glycolysis?

A

Production of glycolysis in the presence of O2 in mitochondria, slower than anaerobic but higher capacity.

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27
Q

What controls where pyruvate goes?

A

Intensity of exercise/oxygen presence

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28
Q

What causes metabolic acidosis?

A

H+ accumulation as a result of pyruvate breakdown, not lactic acid

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29
Q

What does metabolic acidosis do?

A

Lowers pH, inhibits glycolysis, interferes with excitation /contraction coupling, decreases enzyme turnover.

30
Q

What is a normal lactate range at rest?

A

0.5-2.2 mmol/L at rest

31
Q

What type of muscle fibers accumulate more lactate?

A

Type II

32
Q

When does fatigue from lactate set in?

A

At 20-25 mmol/Liter

33
Q

What influences lactate accumulation?

A

Training state, intensity, duration, muscle fiber type, initial glycogen levels.

34
Q

What buffers H+ in the blood?

A

Bicarbonate

35
Q

How does lactate get cleared?

A

1) Cori cycle in liver, 2) oxidation in muscle fibers

36
Q

How long does it take for lactate to return to preexercise levels?

A

Approximately an hour, active recovery helps. Less difficulty with higher trained athletes.

37
Q

When is the Krebs cycle used in glycolysis?

A

In the presence of oxygen

38
Q

How many ATP does glycolysis net?

A

2 from blood glucose or 3 from muscle glycogen

39
Q

What stimulates glycolysis?

A

High ADP, Pi, or ammonia, or slight decrease in Ph

40
Q

What inhibits glycolysis?

A

Very low pH, ATP, CP, citrate, or fatty acids

41
Q

What is the lactate threshold?

A

point where blood lactate behind an abrupt increase above baseline due to increased relience on anaerobic systems.

42
Q

Where is the lactate threshold?

A

~50-70% in untrained, 70-80% of VO2 Max in trained

43
Q

What is the onset of blood lactate accumulation?

A

Second point of inflection at higher exercise intensity.

Shift to use of larger motor units.

44
Q

When is the oxidative energy system used?

A

Rest, prolonged low intensity activities.

45
Q

What fuels does the oxidative energy system use?

A

Carbs and fats. Fats at rest, carbs with activity. Proteins if carbs and fats run out.

46
Q

How many ATP are produced from the oxidation of one glucose?

A

38, 39 if from muscle glycogen.

47
Q

How many ATP can be generated from fat oxidation?

A

300+ ATP from one lipid.

48
Q

What time of protein can be used for oxidative energy if needed?

A

Branch-chain amino acids. Causes urea and ammonia to form, rapid fatigue.

49
Q

What are the rate limiters for oxidative?

A
  • Conversion of isocitrate to alpha ketoglutarate in Krebs,

- ATP in ETC.

50
Q

What duration uses phosphagen?

A

0-6 seconds

51
Q

What duration uses both phosphagen and fast glycolysis?

A

6-30 seconds

52
Q

What duration uses mainly fast glycolysis

A

30 sec to 2 min

53
Q

What duration uses fast glycolysis and oxidative?

A

2-3 min

54
Q

What duration uses primarily oxidative?

A

> 3 minutes

55
Q

What depletion causes fatigue in competition?

A

Phosphagens, gycogen.

56
Q

Where is the majority of glycogen stored?

A

Muscle, then liver

57
Q

When is glycogen used

A

Mod to high intensity exercise

58
Q

At what duration is glycogen depleted?

A

> 90 min of exercise at >50% HRR

59
Q

How to replenish glycogen?

A
  1. 7-3g of carbs per kg of body weight in the two hours after exercise
    - may take 5-6 hours, or greater than 24 hours
60
Q

What can limit performance?

A

Metabolic acidosis, glycogen depletion, increased P level, increased ADP, increased ammonia, impaired calcium release.

61
Q

What is oxygen deficit?

A

Total anaerobic contribution to exercise cost

62
Q

What is oxygen debt?

A

Excessive post exercise oxygen consumption to return to baseline levels

63
Q

How long until aerobic respiration takes over in activity?

A

60 seconds

64
Q

Work to rest ratio for 5-10 second activity?

A

1:12-20

65
Q

Work to rest for 15-30 second activity

A

1:3-5

66
Q

Work:rest for 1-3 minutes

A

1:3-4

67
Q

Work:rest for 3+ minutes

A

1:1, 1:3

68
Q

What are the nine adjustable aspects of HIIT?

A
  • Work intensity
  • Work duration
  • Rest intensity
  • Rest duration
  • Type of exercise
  • Number of repetitions
  • Number of sets
  • Time of rest between sets
  • Intensity of rest between sets
69
Q

What is the most important aspect of HIIT?

A

Keep close to VO2 Max for as long as possible

70
Q

What is HIIT good for?

A

Improving VO2, proton buffering, improving glycogen content, anaerobic theshold

CSCS (7 decks)

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