Chapter 3: Bioenergetics of Exercise and Training

Question 1

flow of energy in a biological system, process that converts macronutrients into usable forms of energy to perform work

Answer 1

bioenergetics

Question 2

what is metabolic specificity of training?

Answer 2

the concept that appropriate intensities and rest intervals can permit the selection of specific primary energy systems during training for specific athletic events

Question 3

metabolism

Answer 3

total of all the catabolic and anabolic reactions in a biological system

Question 4

catabolism

Answer 4

breakdown of large molecules into smaller molecules with the release of energy

Question 5

anabolsim

Answer 5

synthesis of a large molecule from smaller molecules that requires energy released from catabolic reactions

Question 6

energy-releasing reactions that are generally catabolic

Answer 6

exergonic reactions

Question 7

reactions that require energy, include anabolic processes and the contraction of muscle

Answer 7

endergonic reactions

Question 8

molecule that allows the transfer of energy from exergonic to endergonic reactions

Answer 8

ATP

Question 9

hydrolysis

Answer 9

the breakdown of one molecule of ATP to yield energy

Question 10

3 basic energy systems to replenish ATP

Answer 10

phosphagen
glycolysis
oxidative

Question 11

processes that do not require oxygen

Answer 11

anaerobic

Question 12

processes that depend on oxygen

Answer 12

aerobic

Question 13

2 anaerobic energy systems that occur in the sarcoplasm of the muscle cell

Answer 13

phosphagen and glycolytic systems

Question 14

2 aerobic mechanisms that occur in the mitochondria of muscle cells and require oxygen

Answer 14

kreb’s cycle and oxidative system

Question 15

what is the only macronutrient that can be metabolized for energy without the direct involvement of oxygen and critical during anaerobic metabolism?

Answer 15

carbohydrate

Question 16

energy system that provides ATP primarily for short term, high intensity activities and is highly active at the start of all exercise regardless of intensity

Answer 16

phosphagen system

Question 17

which muscle fiber type contains higher concentrations of CP and can therefore replenish ATP faster through the phosphagen system during anaerobic explosive exercise?

Answer 17

type II fast twitch

Question 18

energy system that uses the breakdown of carbohydrates to resynthesize ATP (either glycogen stored in the muscle or glucose delivered in the blood)

Answer 18

glycolysis

Question 19

anaerobic glycolysis (fast)

Answer 19

when pyruvate is converted to lactate, ATP resynthesis occurs at a faster rate but is limited in duration

Question 20

aerobic glycolysis (slow)

Answer 20

when pyruvate is shuttled into the mitochondria to undergo the kreb’s cycle, ATP resynthesis rate is slower but can occur for a longer duration if exercise intensity is low enough

Question 21

true or false: lactate is the cause of muscle fatigue

Answer 21

false

Question 22

metabolic acidosis

Answer 22

process of an exercise induced accumulation of H+ that may be responsible for much of the fatigue that occurs during exercise

Question 23

causes fatigue by reducing pH, inhibiting glycolytic reactions, and interfering with the muscle’s excitation-contraction coupling

Answer 23

H+

Question 24

what is the cori cycle?

Answer 24

process where lactate is transported in the blood to the liver to be converted to glucose

Question 25

end result of glycolysis

Answer 25

pyruvate

Question 26

A series of reactions that continues the oxidation of the substrate from glycolysis and produces 2 ATP molecules is known as

Answer 26

Krebs cycle

Question 27

what energy system uses carbs and fats as the primary source of ATP at rest and during low intensity activities?

Answer 27

oxidative system

Question 28

what is lactate threshold?

Answer 28

the exercise intensity at which blood lactate begins an abrupt increase above the baseline concentration, increased reliance on anaerobic mechanisms

Question 29

what is the typical lactate threshold for untrained individuals?

Answer 29

50-60% of maximal oxygen uptake

Question 30

what is the typical lactate threshold for trained individuals?

Answer 30

70-80% of maximal oxygen uptake

Question 30

what is the onset of blood lactate accumulation (OBLA)?

Answer 30

occurs when the concentration of blood lactate reaches 4mmol/L, usually during high intensity exercise

Question 31

what type of muscle fiber produces lactate?

Answer 31

type IIa and type IIx

Question 32

what type of muscle fiber oxidizes lactate?

Answer 32

type I

Question 33

why is training near LT and OBLA important?

Answer 33

it allows the athlete to work at higher intensities with less fatigue

Question 34

how many net ATP are produced via the oxidative energy system from the metabolism of one glucose?

Answer 34

38

Question 35

what energy system produces ATP at the quickest rate but shortest duration?

Answer 35

phosphagen system

Question 36

what energy system produces ATP at the slowest rate but longest duration?

Answer 36

oxidative system

Question 37

how many ATP are produced via slow glycolysis?

Answer 37

2 net ATP

Question 38

a method that emphasizes bioenergtic adaptations for a more efficient energy transfer by using predetermined work to rest ratios

Answer 38

interval training

Question 39

brief repeated bouts of high intensity exercise with intermittent recovery periods

Answer 39

HIIT

Question 40

process of anaerobic glycolysis

Answer 40

pyruvate gets converted to lactate

Question 41

process of aerobic glycolysis

Answer 41

glucose converted to pyruvate pyruvate goes to the mitochondria pyruvate undergoes Krebs cycle

Question 42

What are the three ways blood sugar can be stored?

Answer 42

-glycogen storage (liver/muscles) -fat storage -energy (glucose)

Question 43

oxygen uptake above resting values used to restore the body to the pre exercise condition

Answer 43

EPOC

Question 44

total energy cost of exercise

Answer 44

oxygen deficit

Question 45

Excess Post Exercise Oxygen Consumption is also known as oxygen ________ or recovery __________

Answer 45

debt; O2

Question 46

what type of mechanism provides much of the energy for work if the exercise intensity is above the maximal oxygen uptake?

Answer 46

anaerobic mechanisms

Question 47

the process of ATP hydrolysis results in what 3 things?

Answer 47

ADP H+ energy

Question 48

why does energy come from anaerobic mechanisms at the start of exercise?

Answer 48

aerobic system responds slowly to the initial increase in the demand for energy

Question 49

energy systems depend on what two aspects of training with program design?

Answer 49

primarily: level of intensity secondarily: duration

Question 50

what percentage of power is the phosphagen system primarily used for?

Answer 50

90-100%

Question 51

process of cutting a glucose molecule in half that happens outside the mitochondria

Answer 51

glycolysis

Question 52

what energy system is being used when walking?

Answer 52

aerobic glycolysis (slow)

Question 53

true or false: glycolysis requires oxygen

Answer 53

false

Question 54

process of making new glucose molecules

Answer 54

gluconeogenesis

Question 55

what are 2 examples of catecholamines that are released to increase blood sugar?

Answer 55

epinephrine and norepinephrine

Question 56

fat burning system that produces a greater amount of ATP but takes longer

Answer 56

beta oxidation

Question 57

true or false: higher intensity training has a higher EPOC

Answer 57

true

Question 58

if you accumulate oxygen debt/deficit during exercise, you will pay it back after the workout in the form of what?

Answer 58

EPOC

Question 59

what fuel source is used for energy production during rest?

Answer 59

70% fats, 30% carbs

Question 60

what energy systems are used for energy production at rest?

Answer 60

aerobic glycolysis Krebs cycle oxidative phosphorylation

Question 61

what energy system will you use for running a marathon?

Answer 61

oxidative (50% fats, 50% carbs)

Question 62

what energy system is used during interval training?

Answer 62

anaerobic glycolysis and oxidative

Question 63

what fuel source is used during high intensity exercise?

Answer 63

~ 90% carbs

Question 64

adds aerobic endurance training to the training of anaerobic athletes in order to enhance recovery

Answer 64

combination training

Question 65

what is the importance of interval training?

Answer 65

much more training can be accomplished at higher intensities

Question 66

the rate of glycogen depletion is related to what?

Answer 66

exercise intensity

Question 67

at what intensity % of exercise does muscle glycogen become an increasingly important energy substrate?

Answer 67

60% of maximal oxygen uptake

Question 68

how many grams of carbs per kg of body weight should be ingested 2 hours following exercise for optimal repletion of muscle glycogen?

Answer 68

0.7 to 3.0g

Question 69

how does repletion of muscle glycogen occur during recovery?

Answer 69

post exercise carbohydrate ingestion

Question 70

work to rest period ratio for phosphagen system at 90-100% power

Answer 70

1:12 to 1:20

Question 71

work to rest period ratio for aerobic glycolysis at 75-90% power

Answer 71

1:3 to 1:5

Question 72

work to rest period ratio for fast glycolysis and oxidative systems at 30-75% power

Answer 72

1:3 to 1:4

Question 73

work to rest period ratio for oxidative system at 20-30% power

Answer 73

1:1 to 1:3