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NASM Essentials of Personal Fitness Training > Chapter 4 - Exercise Metabolism and Bioenergetics > Flashcards

Chapter 4 - Exercise Metabolism and Bioenergetics Flashcards

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1
Q

Food and Energy

A

Food is main source of energy

  • Food broken down into substrates
  • Energy in these substrates (macros) is then chemically released in cells and stored in the form of ATP
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2
Q

Bioenergetics

A

The study of energy being transformed through various biochemical reactions

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3
Q

Metabolism

A

All of the chemical rxns that occur in the body to maintain itself
-The process in which nutrients are acquired, transported, used, and disposed of by the body

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4
Q

Exercise Metabolism

A

The examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise

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5
Q

Substrates

A

The material or substance on which an enzyme acts

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6
Q

Carbohydrates

A

An important source of energy, all eventually broken down in the body to glucose

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7
Q

Glucose

A

A simple sugar manufactured by the body from the carbs, proteins, and fats that serve as the body’s main source of fuel
-Circulates body and is either used or stored as energy

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8
Q

Glycogen

A

The complex carb molecule used to store carbs in the liver and muscle cells
-When carb energy is needed, glycogen is converted into glucose for use by the muscle cells

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9
Q

Fats

A

Help the body use some vitamins and keep skin healthy, also stores energy for the body

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10
Q

Two Types of Fats

A

Saturated and Unsaturated

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11
Q

Triglycerides

A

The chemical or substrate form in which most fat exists

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12
Q

Protein

A

Amino Acids linked by peptide bonds that have several essential biologic compounds

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13
Q

Protein and Energy

A

Protein rarely supplies much energy to the body during exercise

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14
Q

Gluconeogenesis

A

The formation of glucose from non carbohydrate sources, such as AA’s

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15
Q

ATP

A

Adenosine Triphosphate

-One of the primary sources of immediate energy for cellular metabolism

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16
Q

Releasing Energy

A

Energy is released when chemical bonds that hold ATP together are broken (Leads to ADP)

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17
Q

ADP

A

Adenosine Diphosphate

-A high-energy compound occurring in all cells from which ATP is formed (reattaches a phosphate group)

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18
Q

Energy and Muscle Contraction

A
  • Energy and ATP facilitates muscle contraction
  • An enzyme at the cross bridges seperates a phosphate group releasing energy to contract the muscle
  • One muscle contraction requires two ATP’s
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19
Q

2 Factors Defining Exercise

A

Intensity and duration

-Inversely related

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20
Q

Identifying the Predominate Energy System Being Used

A

Is determined by identifying where an exercise is located in relation to duration and intensity

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21
Q

Used Energy Released from ATP

A

Only 40 percent in actually used, remainder released as heat

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22
Q

Enzyme ATPase

A

Is the enzyme that splits the phosphate group off ATP, releasing energy

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23
Q

Phosphate released

A

Leaves ADP and an inorganic phosphate molecule (Pi) remaining

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24
Q

Before Releasing More Energy

A

Another phosphate must be added to ADP through a process called phosphorylation

25
Q

Phosphorylation

A

Adding another phosphate to an ADP

26
Q

The 3 Metabolic Pathways in Which Cells Can Generate ATP

A

1) ATP-PC System (Anaerobic)
2) The Glycolytic System (Glycolysis) (Aerobic or Anaerobic)
3) The Oxidative System (Oxidative Phosphorylation) (Aerobic)

27
Q

ATP-PC System

A

Transfers phosphate from another high-energy molecule called phosphocreatine (PC) to an ADP molecule
-Simplest and fastest of energy systems and occurs without the presence of oxygen

28
Q

ATP-PC Energy System

A

Immediate Energy

-Short term high intensity

29
Q

The Glycolytic System (Glycolysis)

A

Uses anaerobic glycolysis

30
Q

Anaerobic Glycolysis

A

The chemical breakdown of glucose

31
Q

Glucose-6-Phosphate

A

A compound that glucose or glycogen must convert to before generating energy

32
Q

ATP Required for G-6-P Conversion

A

Requires 1 ATP from glucose conversion and 0 ATP from glycogen conversion

33
Q

Glycolysis ATP End-Result

A

Glucose: 2 ATP for each unit of glucose
Glycogen: 3 ATP for each unit of glycogen

34
Q

Aerobic Glycolysis and Anaerobic Glycolysis Difference

A

Aerobic Glycolysis: Glucose or glycogen is broken down into pyruvic acid
Anaerobic Glycolysis: broken down into lactic acid

35
Q

Anaerobic Glycolysis Energy System Exercise

A

Short-term energy system

-30-50 second, 8-12 rep range

36
Q

The Oxidative System (Oxidative Phosphorylation)

A
  • The most complex of the 3 energy systems
  • Uses substrated with the aid of oxygen to generate ATP
  • 3 aerobic processes (require oxygen)
37
Q

3 Aerobic Processes of Oxidative Phosphorylation

A

1) Aerobic Glycolysis
2) The Krebs Cycle
3) The Electron Transport Chain (ETC)

38
Q

1) Aerobic Glycolysis

A

Produces pyruvic acid which is converted into Acetyl Coenzyme A (Acetyl CoA) with the presence of oxygen

39
Q

Acetyl CoA

A

An important molecule in metabolism that contributes substrate for use in the second oxidative production of ATP (Krebs Cycle)

40
Q

Complete Oxidation of Acetyl CoA

A

Produces 2 units of ATP, CO2, and Hydrogen

41
Q

Hydrogen Ions from Aerobic Glycolysis

A

Combine with other enzymes and provide energy for oxidative phosphorylation of ADP to form ATP in the third process of oxidation (ETC)

42
Q

Complete Metabolism of Single Glucose Molecule

A

Produces between 35-40 ATP

43
Q

Metabolizing Fat Aerobically

A

B-Oxidation

44
Q

B-Oxidation

A

The breakdown of triglycerides into smaller subunits called FFA’s to convert FFA into Acetyl CoA molecules, which are then available to enter Krebs Cycle and ultimately lead to the production of additional ATP

45
Q

Fat Oxidation VS Carbs

A

Fat oxidation produces more ATP but requires more oxygen

46
Q

End Result of Aerobic Metabolism

A

Water and CO2

47
Q

Oxidative Phosphorylation Energy System

A

Long-term energy

48
Q

Steady-State Exercise

A

Exercise performed at a constact pace/intensity

-Typically the type of exercise used when assessing exercise metabolism

49
Q

Body’s Preferred Energy System

A

The Oxidative System because it requires oxygen and CO2 and water and more easily eliminated

50
Q

Oxygen Consumption After Exercise

A

Remains elevated for a short period of time to keep generating ATP aerobically (EPOC)

51
Q

Excess Postexercise Oxygen Consumption (EPOC)

A

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

52
Q

Excess ATP After Exercise

A

Is used for recovery and to help reestablish baseline levels of ATP and PC while assisting with clearing metabolic end products

53
Q

Metabolism During Intermittent Work

A

The same pattern occurs multiple times with every change in work requirement

54
Q

Measuring Fuel Contribution During Exercise

A

Uses Respiratory Quotient (RQ)

55
Q

Respiratory Quotient (RQ)

A

The amount of CO2 expired divided by the amount of O2 consumed
-can determine the relative contribution of carbs and fats as a fuel source

56
Q

RQ of 1.00

A

Carbs are supplying 100 percent of the fuel

57
Q

RQ of 0.7

A

Fats are supplying 100 percent of the fuel

58
Q

RQ between 0.7 and 1.0

A

Indicated a mixture of carbs and fats fueling metabolism

NASM Essentials of Personal Fitness Training (24 decks)

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