day 7 - VO2 continued + some nutrition

Question 1

what is lactate made of

Answer 1

a pyruvate with 2H (from NADH+H or FADH2)

Question 2

cardiac muscles are analogous to BLANK twitch muscle fibers

Answer 2

fast twitch muscle

Question 3

lactate shuttle (func)

Answer 3

shuttles lactate from fast twitch muscle fiber to nearby slow twitch muscle fiber (converting lactate to pyruvate and then it goes to mitochondria = ATP)

Question 4

supramaximal (def)

Answer 4

at a work rate greater than the work rate that illicited VO2 max

Question 5

severe exercise

Answer 5

working so hard that you CANNOT reach a steady state

Question 6

incremental exercise (def)

Answer 6

work bout in which the intensity of the exercise is continually increased, often until fatigue (“im done”)

Question 7

generally, how long are stages in incremental exercise

Answer 7

3-5 minutes

Question 8

why are stages in incremental exercise generally 3-5 minutes

Answer 8

so participant reaches/has a chance to reach steady state at each stage

Question 9

VO2 increases in a BLANK fashion when work rate is measured at the end of each stage

Answer 9

LINEAR

Question 10

VO2 peak (def)

Answer 10

where volunteer stopped or the highest VO2 measured in test (but dont have enough info to say its max)q

Question 11

VO2 max occurs when…

Answer 11

there is no further increase in VO2 (platou in VO2) even with an increased work rate (power) or intensity

Question 12

what is ‘work rate’ another word for

Answer 12

power

Question 13

lactate threshold (def)

Answer 13

the point during incremental exercise at which blood lactate begins to rise rapidly or exponentially

Question 14

for untrained people, lactate threshold is around BLANK % VO2 max

Answer 14

50% VO2 max

Question 15

lactate acumulation is caused by…

Answer 15

caused by recruitment of fast-twitch muscle fibers during high-intensity work (anaerobic glycolosis = lactate production)

Question 16

better name for slow twitch fibers

Answer 16

slow oxidative muscle fibers (SO)

Question 17

better name for intermediate twitch fibers

Answer 17

fast oxidative + glycolidic muscle fibers (FOG)

Question 18

better name for fast twitch fibers

Answer 18

fast glycolidic muscle fibers (FG)

Question 19

can the body use fast twitch fibers without recruiting slow and intermediate first?

Answer 19

NO must activate slow twitch + intermediate twitch first

Question 20

trained indiciduals have a lactate threshold around BLANK % VO2 max

Answer 20

around 75% Vo2 max

Question 21

lactate levels usually return to resting levels within BLANK minutes post exercise

Answer 21

60 mins (even w/passive recover)

Question 22

during low intensity exercise (<30-40% VO2max) what fuel source is being utilized (primarily)

Answer 22

FATS primary fuel source

Question 23

during moderate to high intensity exercise (>40-50% VO2max) what fuel source is being primarily utilized

Answer 23

CARBS are primary fuel source

Question 24

substrate “crossover” concept (def)

Answer 24

describes the shift from a majority fat to carbohydrate metablism as exercise intensity increases

Question 25

what causes the substrate “crossover” concept

Answer 25

recruitment of the fast glycolidic (fast twitch) muscle fibers

Question 26

aerobic training can increase the amount AND size of BLANK in cells

Answer 26

aerobic training can increase mitochondria size and amount

Question 27

what does increased mitochondrial size and production mean

Answer 27

higher capacity for beta oxidation (burning fat)

bc of this, a well-trained (aerobic) person will always burn a higher fat percentage for atp production than an untrained person

Question 28

the average 150lb person has BLANK kcal carbohydrates stored

Answer 28

~2000 kcal

Question 29

the average 150lb person has BLANK kcal lipids stored

Answer 29

~1000 kcal

Question 30

what percent of total energy production does protein contribute/produce

Answer 30

~2-5%

Question 31

how is lactate used is a fuel source (2)

Answer 31

1) blood lactate is converted into pyruvate mainly in SO muscle fibers + cardiac muscle fibers (lactate shuttle)

2) blood lactate is converted to glucose in liver (gluconeogenesis)

Question 32

gluconeogenesis (def)

Answer 32

conversion of non-carbohydrates into glucose by liver

Question 33

what is the most commonly used/best metric for MEASURING cardiorespiratory fitness (CRF)

Answer 33

VO2 max test

Question 34

BLANK tests can be used to ESTIMATE Vo2

Answer 34

SUBMAXIMAL

Question 35

validity (def)

Answer 35

how accurate is a test for the specific activity or thing you are trying to measure

Question 36

how can you have an RER over 1.00

Answer 36

lactic acid in the blood is buffered by bicarbonate which produces CO2

this CO2 produced cannot be separated to measure, and so it is all measured as one CO2 output from mouth

Question 37

apropriate diet (def)

Answer 37

nutrient (macro + micro) balance and portions to allow the best health and/or performance for any individual