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CSCS Shit > Chapter 3 Shit > Flashcards

Chapter 3 Shit Flashcards

1
Q

Define Bioenergetics

A

Flow of energy in a biological system

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2
Q

What is metabolism?

A

process of converting macronutrients into usable forms of biological energy to perform work

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3
Q

What is Catabolism?

A

Breakdown of larger molecules into smaller molecules - usually releases energy (exergonic reaction)

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4
Q

What is Anabolism?

A

Formation of larger molecules from smaller molecules - i.e. amino acids to form muscle proteins - usually requires energy (endergonic reaction)

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5
Q

All energy used for muscle contractions are primarily derived from what?

A

Hydrolysis breakdown of ATP into ADP

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6
Q

What is the formula for the hydrolysis of ATP into ADP?

A

ATP + H2O ←—–> ADP +Pi (not pi) + H+ + Energy

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7
Q

What catalyzes the reaction for ATP into ADP?

A

The enzyme myosin ATPase

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8
Q

What can ADP be further hydrolyzed into for further energy release?

A

Adenosine Monophosphate (AMP)

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9
Q

What are the three basic systems that replenish ATP in mammalian muscle cells?

A

Phosphagen
Glycolytic
Oxidative

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10
Q

What is the phosphagen system?

A
  • relies on creatine phosphate to rephosphorylate ADP into ATP
    -Anaerobic - does not require oxygen
    -Provides atp for short, high-intensity activities
    -Relies on creatine phosphate (CP) to replenish phosphate on ADP to make ATP
    -ADP + CP ←—> ATP + creatine
    -Reaction catalyzed by creatine kinase
    -Generates additional atp from adenylate kinase reactions
    2ADP ←—-> ATP + AMP
    -Governed by mass-action effect - states that the concentrations of reactants on each side will drive the direction of the reaction
    -Reaction continues until exercise ceases, intensity lowers, or there is insufficient CP available
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11
Q

What is the Glycolytic system?

A
  • relies on carbs to rephosphorylate ADP into ATP
    -Involves multiple reactions, slower than phosphagen system
    -Higher capacity to produce ATP
    -End result is pyruvate which can be converted to lactate or shuttled to mitochondria to undergo the Kreb’s cycle
    -Controlled by the concentrations of ADP, Pi, and ammonia - all signs of need for ATP
    -Rate-limiting step in glycolysis is the PFK reaction - which is allosterically inhibited by the presence of ATP
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12
Q

What is Lactate conversion?

A

-also known as fast glycolysis
-Allows rapid ATP resynthesis, but limited in duration due to drop in pH
-Causes metabolic acidosis through H+ accumulation - not caused by lactic acid - rise in H+ concentration leads to fatigue
-Lactate can be oxidized in the muscle fiber or transported to the liver to be converted to glucose through the Cori cycle
-Referred to as gluconeogenesis (formation of glucose from non-carbohydrate sources)
-Example of substrate-level phosphorylation
-Direct resynthesis of ATP from ADP during a single reaction in metabolic pathways
-Uses blood glucose or glycogen
-Glucose produces a net of 2 ATP molecules
-Glycogen produces a net of 3 ATP molecules

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13
Q

What is Pyruvate to Mitochondria?

A

-Slow Glycolysis
First step of aerobic system
-Shuttling pyruvate into mitochondria offers slower ATP resynthesis, but can occur for longer
-Requires lower intensity and sufficient O2 in cell
-Nicotinamide adenine dinucleotide (NADH) also produced during glycolytic reactions - two molecules of reduced NADH transported with pyruvate
-Pyruvate is converted to acetyl-CoA which then enters the Kreb’s cycle
-Example of oxidative phosphorylation - ATP resynthesis occurs in the electron transport chain (ETC)
-Net reaction for glycolysis when pyruvate in mitochondria:
Glucose + 2Pi + 2ADP + 2NAD+ —-> 2Pyruvate + 2 ATP + 2NADH + 2H2O

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14
Q

What is the Oxidative system?

A

Uses carbs and fats as source of energy, present during low intensity effort

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15
Q

What is Lactate Threshold (LT)?

A

-First point of intensity where blood lactate concentration rises
-Corresponds well with ventilatory threshold
-Typically begins at 50-60% VO2 max in untrained individuals
-Occurs at 70-80% VO2 max in aerobically trained athletes
-Possibly represents increased recruitment of intermediate and large motor units

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16
Q

What is OBLA?

A

Onset of blood lactate accumulation

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17
Q

What are the factors that differentiate OBLA from LT?

A

OBLA is
-Second point of inflection in blood lactate accumulation
-Occurs when blood lactate reaches 4mmol/L
Possibly represents further increased recruitment of large motor units

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18
Q

How would you increase an athletes LT or OBLA?

A

Train them at intensities near or above LT or OBLA. Once adapted this will allow an athlete to perform at higher intensities without as much lactate accumulation

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19
Q

What are the steps of Glucose and Glycogen oxidation?

A

-Begins with glycolysis
-Pyruvate from glycolysis shuttled to mitochondria
-Pyruvate converted to acetyl-CoA, NADH, and flavin dinucleotide (FADH2)
-Acetyl-CoA enters the Kreb’s cycle - produces 2 ATP from guanine triphosphate
NADH and FADH2 transport hydrogen atoms to the Electron transport chain (ETC)
-ETC Passes H atoms through a series of electron carriers, creating a proton concentration gradient that provides energy for ATP production
-Oxygen acts as the final electron acceptor

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20
Q

What are the total combined ATP from one glucose including Krebs cycle and ETC?

A

38

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21
Q

What are the total combined ATP from one glycogen including Krebs cycle and ETC?

A

39

22
Q

What are the steps of Fat oxidation?

A

-Triglycerides in fat cells broken down into free fatty acids and glycerol
-Fatty acids enter mitochondria and undergo beta oxidation - breaks down fatty acids into Acetyl CoA and protons (H+)
-Acetyl CoA enters Kreb’s cycle and H+ enters ETC
-Depending on the length of the carbon chain, one fatty acid molecule can supply hundreds of ATP - slow process but has the greatest ATP production capacity of any energy source

23
Q

What are the steps of Protein Oxidation?

A

-Amino Acids converted into glucose, pyruvate, or Kreb’s cycle intermediaries
-Amino acid energy contribution very minimal in short-term exercise
-Can contribute between 3% and 18% of energy during prolonged activity
-Branched-chain amino acids most suited for oxidation in skeletal muscle
-Urea and ammonia formed as waste products - ammonia is associated with fatigue
-The oxidative system is inhibited by ATP presence and stimulated by ADP presence

24
Q

What is the primary substrate depletion that leads to fatigue?

A

-Depletion of phosphagens and glycogen
-The depletion of free fatty acids, lactate, and amino acids generally does not occur enough to limit performance

25
Q

Describe what happens during phosphagen depletion?

A

-Creatine phosphate (CP) and ATP are rapidly depleted during intense anaerobic exercise
-CP can decrease 50%-70% during first phases of short to moderate duration high-intensity exercise and completely depleted at the point of exhaustion
-ATP can decrease slightly or up to 50%-60% during induced fatigue - ATP concentration largely sustained by depletion of CP and production through oxidation of other substrates
-Full resynthesis of ATP following exercise occurs within 3-5 minutes
-Full resynthesis of CP can occur within 8 minutes via aerobic and glycolytic systems
-Resistance training may increase total stored CP through hypertrophy of type 2 fibers

26
Q

How much glycogen is stored in the muscle and liver respectively?

A

Muscle - 300-400g
Liver - 70-100g

27
Q

How do you increase resting glycogen concentration?

A

Anaerobic training
Aerobic Training
Proper nutrition

28
Q

What determines the rate of glycogen depletion?

A

Exercise intensity

29
Q

When is muscle glycogen used vs liver glycogen?

A

-Muscle glycogen is used during moderate and high-intensity exercise
-Liver glycogen is used during low intensity exercise

30
Q

How should one replenish glycogen post workout using nutrition?

A

eat .7-3g of carbs per kilo of bw every 2 hours following exercise

31
Q

How long does it take glycogen to replenish typically?

A

24 hours, more time is needed for intense eccentric exercise

32
Q

What happens to blood glucose levels during exercise?

A

Typically remains level but can drop significantly during long-duration exercise

33
Q

What are the different energy considerations you should think about with kids vs adults

A

Kids have higher oxidative capacities and show lower CP depletion and less drop of PH during high intensity intermittent exercise

34
Q

What Bioenergetic factors limit short, intermediate, and long duration events respectively?

A

ATP and CP
Drop in cellular PH
Fat store depletion

35
Q

What is Oxygen uptake?

A

Measure of a person’s ability to take in oxygen via the respiratory system, deliver it via the CV system, and use it in muscle tissues during metabolism

36
Q

What is an oxygen deficit?

A

Body is using more oxygen than it is taking in. Common for anaerobic exercises

37
Q

What is a VO2 Max?

A

Max oxygen uptake one can sustain

38
Q

What is EPOC?

A

Oxygen debt or deficit, also known as excess postexercise oxygen consumption

39
Q

Talk about EPOC during aerobic exercise

A

Greatest when intensity is above 50-60% VO2 max and duration above 40 minutes
Varies person to person

40
Q

Talk about EPOC during resistance exercise

A

Heavy resistance training (multiple sets at 80-90% 1rm) produces greater EPOC than circuit weight training (i.e. multiple high-rep sets at 50% 1rm)

41
Q

What are the causes of EPOC?

A

-Replenishment of oxygen in blood and muscle
-ATP/CP resynthesis
-Increased body temperature, circulation, ventilation
-Increased triglyceride-fatty acid cycling
-Increased protein turnover
-Changes in energy efficiency during recovery

42
Q

What are factors that help you determine what energy system is being used?

A

Intensity
Work-rest ratio

43
Q

What is interval training?

A

-Emphasizes adaptations for more efficient energy transfer in metabolic pathways
-Uses predetermined work-rest ratios to allow more work at higher intensities than continuous training

44
Q

What is High-Intensity Interval Training?

A

Brief bouts of high-intensity exercise with intermittent recovery - “duty cycles” involving high and low intensity work phases
Efficient for eliciting cardiopulmonary, metabolic, and neuromuscular adaptations

45
Q

What are HIIT variables?

A

-Intensity of active portion of duty cycle
-Duration of active portion of duty cycle
-Intensity of work during recovery portion
-Duration of recovery portion
-Number of duty cycles in each set
-Number of sets
-Recovery intensity between sets
-Mode of exercise

46
Q

What are the requirements for training the phosphagen system?

A

-90-100% max intensity
-5-10 second exercise time
-1:12 to 1:20 work-rest period

47
Q

What are the requirements for training the fast glycolysis system?

A

-75-90% maximum intensity
-15-30 second exercise time
-1:3 to 1:5 work-rest period

48
Q

What are the requirements for training the slow glycolysis system?

A

-30-75% intensity
-1-3 minute exercise time
-1:3 to 1:4 work-rest period

49
Q

What are the requirements for training the oxidative system?

A

-20-30% maximum intensity
-3 minute + exercise time
-1:1 to 1:3 work-rest ratio

50
Q

What is combination training?

A

-principle of combining aerobic training into an anaerobic training program
-Was thought to improve anaerobic recovery in strength and power athletes by improving the aerobic system, however this has generally been proven wrong

51
Q

What are some contraindications of Combination Training?

A

-Not generally effective for improving performance in well-trained anaerobic athletes
-Addition of aerobic training has been shown to decrease performance in strength and power athletes
-On the other hand, endurance athletes may benefit from combination training

52
Q

What are the benefits of Combination training?

A

-Combination training for aerobic athletes has been shown to improve aerobic performance
-Additional anaerobic resistance training may be beneficial for endurance athletes looking to improve athletic performance

CSCS Shit (24 decks)

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