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Exercise Physiology > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

What is direct calorimetry?

A

measuring the body’s heat production

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2
Q

How much substrate energy produces ATP?

A

40%

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3
Q

How much substrate energy converts to heat?

A

60%

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4
Q

What does heat production do in conjunction with energy production?

A

it increases

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5
Q

What is a pro of calorimeters?

A

it can provide an accurate measure of total body energy expenditure over time

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6
Q

What is a con of calorimeters?

A

it can’t follow rapid changes in energy expenditure (it’s slow) and it’s expensive to construct

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7
Q

Direct calorimetry is useful for measuring what?

A

resting metabolism and energy expended during prolonged steady-state aerobic exercise

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8
Q

What is indirect calorimetry?

A

estimating total body energy expenditure

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9
Q

How is indirect calorimetry measured?

A

by measuring the respiratory exchange of O2 and CO2

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10
Q

What is indirect calorimetry limited to?

A

steady-state aerobic activities that last a few minutes or longer

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11
Q

How is the respiratory exchange ratio (RER) calculated?

A

the volume of CO2 produced per minute divided by the volume of oxygen consumed per minute

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12
Q

What does the RER value vary with?

A

the type of fuels being used for energy. (ex: carbs, fats, protein)

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13
Q

Why is the RER value for fat substantially lower than carbs?

A

more oxygen is needed to oxidize fat

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14
Q

What are RER values compared to once they’re calculated?

A

A table that determines the food mixture being oxidized

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15
Q

Oxidation of carbs yield?

A

5.05 kcal / L of O2

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16
Q

Oxidation of fat yield?

A

4.69 kcal / L of O2

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17
Q

Oxidation of protein yield?

A

4.46 kcal / L of O2

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18
Q

Why is RER sometimes considered nonprotein RER?

A

it ignores any protein oxidation

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19
Q

VO2 is?

A

volume of oxygen consumed per minute

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20
Q

VCO2 is?

A

volume of carbon dioxide produced per minute

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21
Q

What does gluconeogenesis produce with RER?

A

an RER value less < than 0.70

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22
Q

What is typical range of the RER value when the body is at rest?

A

0.78 to 0.80

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23
Q

During exercise why are RER values usually higher?

A

As exercise intensity increases, the muscles carb demand increases so more carbs are oxidized

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24
Q

Why are RER values that approach 1.0 not accurate?

A

lactate accumulation increases CO2 production and increases the amount of CO2 being released

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25
Q

What is an isotope?

A

an element with atypical atomical weight

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26
Q

Are isotopes radioactive or nonradioactive?

A

they can be either or

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27
Q

What is a pro for measuring isotopes?

A

it’s accuracy and low risk makes it easy to calculate day-to-day energy expenditure

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28
Q

At rest RER values and VO2 are what?

A

0.80, Vo2 = 0.3 L / min

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29
Q

What is the metabolic rate at rest?

A

2,074 kcal / day

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30
Q

What is basal metabolic rate (BMR)?

A

standardized measure of energy expenditure at rest

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31
Q

What is BMR related to?

A

fat-free mass

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32
Q

The higher the fat-free mass is =?

A

the more total calories expended in a day

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33
Q

Why do women tend to have a lower BMR than men of similar weight?

A

women tend to have a lower fat-free mass and a greater percent of body fat than men

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34
Q

Resting metabolic rate (RMR) values range from what?

A

1,200 to 2,400 kcal / day

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35
Q

What is the total daily metabolic activity value range for normal people?

A

1,800 to 3,000 kcal / day

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36
Q

What is the total daily metabolic activity value range for competitive athletes?

A

can exceed up to 10,000 kcal / day

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37
Q

As exercise intensity increases, metabolic rate does what?

A

it increases

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38
Q

What is VO2 drift?

A

a slow increase in VO2 during prolonged constant power output exercises

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39
Q

What is maximal O2 uptake (VO2max)?

A

the maximal limit of your ability to increase your VO2

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40
Q

What is VO2max a good measurement of?

A

cardiorespiratory endurance (aerobic fitness)

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41
Q

How does VO2max increase?

A

it increases with physical training for only 8 to 12 weeks then plateaus

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42
Q

What happens after VO2max plateaus?

A

it doesn’t continue to increase but endurance performance is improved

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43
Q

How is VO2max expressed?

A

liters per minute (L/min)

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44
Q

Why is VO2max normalized for body weight?

A

individuals’ energy requirements vary with body size

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45
Q

How is VO2max for body weight expressed?

A

milliliters of oxygen consumed per kilogram of bodyweight per minute (ml02 x kg x min)

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46
Q

Why is VO2max for body weight expressed like (ml02 x kg x min)?

A

it allows more accurate comparison for different body sizes

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47
Q

What is the VO2max for body weight value range for untrained young men?

A

44 to 50 ml x kg x min

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48
Q

What is the VO2max for body weight value range for untrained young women?

A

38 to 42 ml x kg x min

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49
Q

What happens to the VO2max of inactive individuals after the age of 25 to 30 years old?

A

the VO2max value decreases at a rate of about 1% per year

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50
Q

Why do adult women generally have VO2max values below adult men?

A

sex differences and blood hemoglobin content

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51
Q

What is peak oxygen uptake (VO2peak)?

A

the highest level of oxygen consumption that can be achieved during a mode of exercise

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52
Q

What is the largest VO2peak for an individual?

A

VO2max

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53
Q

What is typical mode of exercise during which VO2max occurs during VO2peak?

A

running or stair stepping

54
Q

Why does running or stair stepping cause VO2max to occur during VO2peak?

A

more oxygen consumption when running or stair stepping because we’re using large muscle groups

55
Q

What is a MET?

A

a measurement of cardiorespiratory work fitness

56
Q

1 MET =?

A

3.5 ml/kg/min OR VO2

57
Q

ml/kg/min =?

A

VO2

58
Q

Light intense activities use how many METS?

A

less than < 3 METS

59
Q

Moderate intense activities use how many METS?

A

3 to 5 METS

60
Q

Vigorous intense activities use how many METS?

A

more than > 6 METS

61
Q

What is the benefit of METS over VO2?

A

people have a choice on the activity they’d like to do in their MET range and it’s free

62
Q

Is any activity 100% aerobic or anaerobic?

A

no

63
Q

Estimates of ANAEROBIC effort involve what?

A

the excess postexercise oxygen consumption (EPOC) or lactate threshold

64
Q

What is happening in postexercise oxygen consumption (EPOC) during early exercise?

A

the oxygen demand is greater than oxygen consumed

65
Q

Why is the oxygen demand greater than oxygen being consumed in early exercise?

A

the body incurs an oxygen deficit

66
Q

What is steady state?

A

the oxygen needs are being met

67
Q

What is happening in postexercise oxygen consumption (EPOC) during early recovery?

A

the oxygen consumed is greater than the demand

68
Q

What does excess postexercise oxygen consumption (EPOC) replenish?

A

hormone balance, ATP / PC stores, lactate to glucose, and clearing CO2

69
Q

When is lactate produced?

A

during anaerobic glycolysis

70
Q

What is lactate threshold?

A

when blood lactate increases extremely fast

71
Q

What is LT usually expressed as?

A

a percentage of VO2max

72
Q

If lactate is accumulating, what is happening to the body?

A

the body is getting fatigued

73
Q

LT reflects the interaction of what two energy systems?

A

aerobic and anaerobic energy systems

74
Q

What is the LT for untrained people?

A

50% to 60% of their VO2max

75
Q

What is the LT for elite endurance athletes?

A

70% to 80% of their VO2max

76
Q

What is the performance like for 2 athletes with the same VO2max but one has a higher LT?

A

the athlete with a higher LT will have a better endurance performance

77
Q

What is economy?

A

how efficient you are in movements

78
Q

What happens to an athlete’s economy as they become more skilled?

A

the body will learn energy economy and energy demands are reduced

79
Q

What is the multifactorial phenomenon?

A

economy increases with distance of race

80
Q

What are the characteristics of a successful endurance athlete?

A

high VO2max, high LT, high economy of effort, and high % of type 1 fibers

81
Q

Fatigue definition: “decrements…”

A

decrements in muscular performance with CONTINUED EFFORT accompanied by sensations of tiredness

82
Q

Fatigue definition: “inability…”

A

inability to maintain REQUIRED POWER OUTPUT to continue muscular work at given intensity

83
Q

Fatigue is reversible by what?

A

rest

84
Q

What causes fatigue?

A

decreased rate of energy (energy systems), accumulation of metabolic by products (lactate and hydrogen), failure of muscles contractile mechanism, and alterations in neural control of muscle contraction

85
Q

What may be a potential cause of Pcr depletion?

A

accumulation of inorganic phosphate

86
Q

What helps defer Pcr depletion?

A

pacing

87
Q

Glycogen reserves are limited and deplete quickly where?

A

the liver and muscle

88
Q

Glycogen depletes more quickly with what?

A

intensity

89
Q

Glycogen depletes more quickly during what stage of exercise?

A

the beginning stage of exercise

90
Q

Glycogen depletion in every muscle group may cause what?

A

bonking

91
Q

What does liver glycogen do?

A

it donates glycogen to other parts of the body

92
Q

Muscle glycogen + hypoglycemia =?

A

fatigue

93
Q

What does fat metabolism do when glycogen is depleting?

A

it increases

94
Q

As muscle glycogen is decreasing, liver glycogenolysis is doing what?

A

increasing

95
Q

What temperature is the longest to exhaustion?

A

52 degrees

96
Q

What temperature is the shortest to exhaustion?

A

88 degrees

97
Q

Lactic acid accumulates when?

A

during high intensity exercises

98
Q

What do buffers do for muscle pH?

A

they minimize the drop in pH (7.1 to 6.5)

99
Q

Fatigue may inhibit what from being released from the SR?

A

calcium

100
Q

How does neural transmission play a role in fatigue?

A

nerve impulse transmission to the muscle fiber membrane may be prevented

101
Q

What might cause fatigue from neural transmission?

A

cholinesterase is becoming hyper or hypoactive and threshold change

102
Q

When does acute muscle soreness occur?

A

during and/or after strenuous exercise

103
Q

How long does it take for acute muscle soreness to go away?

A

within minutes/hours

104
Q

What usually causes acute muscle soreness

A

edema

105
Q

What is DOMS?

A

delayed onset muscle soreness

106
Q

What is the major cause of DOMS?

A

eccentric contractions

107
Q

What does NOT cause DOMS?

A

increase in blood lactate concentrations

108
Q

When does DOMS occur?

A

24 to 48 hours post exercise

109
Q

What is happening in the body when DOMS occurs?

A

tissue breakdown and structural damage

110
Q

What causes inflammation with DOMS?

A

z-line damage, calcium buildup, enzyme activity, and ATP inhibition

111
Q

How is structural damage indicated with DOMS?

A

muscle enzymes in the blood

112
Q

Damaged muscle cells in DOMS attracts what?

A

neutrophils

113
Q

What are neutrophils?

A

a type of white blood cells that help repair damage

114
Q

The buildup of what triggers nociceptors?

A

calcium, neutrophils, and enzymes

115
Q

What do macrophages do?

A

they remove debris

116
Q

The buildup of triggering nociceptors causes what with DOMS?

A

soreness

117
Q

What is hypertrophy?

A

muscle growth

118
Q

What are free radicals?

A

unpaired electrons

119
Q

What makes free radicals?

A

oxygen atoms splitting into single atoms

120
Q

Why are free radicals bad?

A

it causes damage to cells, proteins, and DNA

121
Q

What are free radicals associated with?

A

cancer, neurodisease, atherosclerosis

122
Q

Where do free radicals come from?

A

processed food mainly, chemicals, medicine, air, metabolic by-products

123
Q

How are free radicals crucial to the immune system?

A

they attack foreign invaders

124
Q

Oxidative stress is prevented by what?

A

antioxidants

125
Q

Why can’t you max out while sore?

A

z-lines are broken

126
Q

Broken z-lines =?

A

loss of strength

127
Q

Exercise associated muscle cramps (EAMC) occurs when?

A

during or immediately after exercise

128
Q

What cause exercise associated muscle cramps (EAMC)?

A

excitation of muscle spindles and inhibiting of Golgi tendon organs

129
Q

What are exercise associated muscle cramps (EAMC) relieved by?

A

stretching

130
Q

What causes heat cramps?

A

loss of sodium and chloride through sweat

131
Q

How are heat cramps relieved?

A

high-sodium solution, ice, and massage

132
Q

What can be used to reduce DOMS?

A

tart cherry juice

Exercise Physiology (9 decks)

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