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720: Exercise Physiology & Nutrition > Energy Sources (Part 3) > Flashcards

Energy Sources (Part 3) Flashcards

1
Q

How is the respiratory quotient (RQ) calculated?

A

RQ = volume of carbon dioxide / volume of oxygen

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2
Q

The RQ for carbohydrates = _
The RQ for fat = _
The RQ for protein = _

A

1

  1. 7
  2. 8
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3
Q

What is the average respiratory quotient during rest?

A

0.83

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4
Q

What happens to the RQ as intensity increases? Explain why…

A

It becomes closer to 1, because during high intensity activities more carbs are being used and their RQ = 1.0

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5
Q

1 kg of weight lifted 1 meter requires how many mL of oxygen?

A

1.8

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6
Q

For every 1 liter of oxygen consumed how many kcal are produced? How long does this process take?

A

5 kcal

5 minutes

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7
Q

With every MET increase systolic BP raises - mm Hg

A

5-10

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8
Q

The amount of energy per gram of substrate is highest in ____. However, per liter of oxygen used in aerobic metabolism, more energy is produced when metabolizing ____.

A

fat

carbs

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9
Q

What are 3 factors that result in the gradual switch from a predominant reliance on triglyceride metabolism at rest to an increasing dependence upon carbohydrates as energy demands increase during high-intensity exercise?

A
  • Carbohydrate metabolism produces more energy per liter of oxygen
  • More fast-twitch muscle fibers are recruited
  • Hormonal changes, especially an increase in epinephrine
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10
Q

At what exercise intensity is the rate of fat metabolism maximized?

A

approximately 65-75% of maximal HR

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11
Q

What are the 2 factors that affect the availability of triglyceride in the form of free fatty acids for use in aerobic metabolism?

A
  • increase in the hormones that increase the activity of lipases
  • ingesting high-carb meal or drink
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12
Q

Ingesting high-carb meals and endurance training help to increase what?

A

liver and glycogen stores

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13
Q

What happens when intramuscular and liver glycogen stores are depleted during long-duration, low-intensity activity?

A

fat is metabolized

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14
Q

Define lactate threshold

A

The exercise intensity at which blood lactic acid begins to accumulate above the resting concentration

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15
Q

What is onset of blood lactate accumulation (OBLA)?

A

the exercise intensity at which a specific blood lactic acid concentration occurs

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16
Q

In untrained individuals, lactate threshold occurs at approximately __-__% of maximal oxygen consumption

A

50-60

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17
Q

In endurance trained individuals, lactate threshold occurs at approximately __-__% of maximal oxygen consumption

A

65-80

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18
Q

Lactic acid production exceeds removal during _____ metabolism

A

anaerobic

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19
Q

As lactate threshold increases, endurance performance ______.

A

increases

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20
Q

A higher lactate threshold allows for what?

A

performance of higher exercise intensity without an increase in blood lactic acid concentration

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21
Q

How does an increase in mitochondrial size and/or number result in an increase in an increase in aerobic ATP production

A

Because aerobic enzymes are located in the mitochondria and an increased enzymatic activity in the Krebs cycle and ETC would result in increased ATP production

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22
Q

What are the 2 substrate adaptations that improve endurance?

A
  • increase in substrate availability

- increase substrate metabolism

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23
Q

How long does it take for lactate threshold adaptations to occur?

A

3 weeks

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24
Q

What are the 3 things that increase the ability to perform aerobic metabolism?

A
  • increases in enzyme concentrations
  • increases in mitochondrial density and volume
  • increases in blood supply
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25
Q

Define oxygen debt

A

The period during which the level of oxygen consumption is below that is necessary to supply all the ATP required of any exercise

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26
Q

Define steady-state oxygen consumption

A

The condition in which all energy needed is provided by aerobic metabolism

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27
Q

During steady-state oxygen need _____ work

A

equals

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28
Q

Is there an increase in lactic acid levels during steady-state?

A

No

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29
Q

Define oxygen deficit

A

The difference between the amount of oxygen actually consumed during exercise and that which would be consumed if energy demands could be met solely through aerobic metabolism

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30
Q

Indirectly, what does oxygen deficit refer to?

A

the anaerobic energy used to perform a particular workload

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31
Q

What are the 2 phases of oxygen debt?

A
  • rapid phase

- slow phase

32
Q

Describe the rapid phase of oxygen debt

A

It typically lasts approximately 2-3 minutes and the majority of intramuscular PC is resynthesized

33
Q

__% of the lactic acid produced during exercise is aerobically metabolized, __% is used to synthesize glucose, and __% is used to synthesize gluconeogenic amino acids

A

70

20

10

34
Q

Does oxygen debt = oxygen deficit?

A

No

35
Q

Define excess postoxygen consumption

A

The amount of oxygen taken in above resting values after an exercise bout

36
Q

What are the 2 ways to recover following exercise?

A

Active or passive recovery

37
Q

Which form of recovery decreases blood lactic acid concentrations significantly faster?

A

active

38
Q

What are the 2 ways to measure energy production?

A
  • direct calorimetry

- indirect calorimetry

39
Q

What does direct calorimetry use to determine metabolic rate?

A

heat production measurements

40
Q

What does indirect calorimetry use to determine metabolic rate?

A

oxygen utilized, CO2 produced, and the ratio between the 2

41
Q

Define basal metabolic rate

A

The metabolic rate determined in the supine position, 12 to 18 hours after a meal, immediately after waking up and in a thermoneutral environment

42
Q

Define resting metabolic rate

A

The metabolic rate approximately 4 hours after a light meal and after approximately 30 to 60 minutes of resting quietly

43
Q

What factors affect metabolic rate?

A
  • gender
  • body temperature
  • stress levels
  • body surface area
44
Q

Intramuscular PC accounts for __% of ATP during a 3 second sprint

A

55

45
Q

Intramuscular ATP accounts for __% of ATP during a 3 second sprint

A

32

46
Q

Lactic acid accounts for __% of ATP during a 3 second sprint

A

10

47
Q

Aerobic metabolism accounts for __% of ATP during a 3 second sprint

A

3

48
Q

An increase in lactic acid produces a ____ in pH

A

decrease

49
Q

How many grams of lactic acid can our body handle?

A

60-70 grams

50
Q

1 mole of glucose breaks down into how many grams of lactic acid

A

180 grams

51
Q

There are ___ grams of glucose stored in the blood, ___ grams of glycogen stored in the liver, and ___ grams of glycogen stored in muscle

A

20

100

350

52
Q

What can be defined as the maximal rate at which oxygen can be consumed?

A

VO2 max

53
Q

VO2 max is ____ when a large muscle mass is involved

A

higher

54
Q

What kind of treadmill work produces a higher VO2 max?

A

inclined treadmill work

55
Q

Does arm or leg ergometry produce higher VO2 max levels? Why?

A

leg, because larger muscle groups are used

56
Q

Mean values of VO2 max are __-__% less in women. Why?

A

10-20

Because they have higher body fat and lower hemoglobin concentrations

57
Q

On average hemoglobin = __ g/dL in women and __ g/dL in men

A

14

16

58
Q

After the age of 25 years VO2 max declines _% per decade

A

9%

59
Q

What are the 5 determinants of oxygen uptake?

A

1) Pulmonary ventilation
2) Diffusion of oxygen
3) Cardiac performance
4) Skeletal vascular bed
5) Extraction of oxygen by contracting skeletal muscle

60
Q

What is an efficient VO2 max related to?

A

a high TV and a low RR

61
Q

Steady state exercise occurs at about __% of max HR, which is approximately ___-___ bpm in most people

A

60%

120-140 bpm

62
Q

A person who is trained accumulates ____ oxygen debt than a person who is untrained

A

less

63
Q

There is a _____ relationship between oxygen uptake and HR

A

linear

64
Q

How do you calculate minute ventilation?

A

Tidal volume x RR

65
Q

Normal TV = ___ mL/breath
Normal RR = __ breaths/minute
Which means normal minute ventilation = _____ mL/minute

A

500 mL
10 breaths/min
5,000 mL

66
Q

HR and systolic BP return to normal __-__ minutes following exercise

A

15-20

67
Q

Following moderate and maximal exercise there is a fast and slow component. What are each aka?

A

Fast: Alactacid component

Slow: Lactacid component

68
Q

What happens during the fast/alactacid component?

A

ATP-PC and myoglobin are replenished

69
Q

This restoration of muscle ATP-PC (fast component) takes how long?

A

2–5 minutes

70
Q

What happens during the slow/lactacid component?

A

lactic acid is removed

71
Q

This removal of lactic acid (slow component) takes how long?

A

30 minutes to an hour

72
Q

What does the restoration of muscle and liver glycogen depend on? How long does this take?

A

It depends on the type of exercise performed (how much glycogen is spent during the exercise) can take anywhere from 10-46 hours

73
Q

What 5 things does blood lactate accumulation depend on?

A
  • Intensity
  • Low tissue oxygen
  • Reliance on glycolysis
  • Activation of fast twitch fibers
  • Reduced lactate removal
74
Q

What are 3 characteristics of people who have high blood lactate thresholds?

A
  • have more slow twitch fibers
  • higher VO2 max
  • higher capillary density and mitochondria
75
Q

What are the 3 fates of lactic acid as it is removed?

A
  • Excreted in urine and sweat
  • Converted to glucose and glycogen
  • Oxidized to CO2 and water

720: Exercise Physiology & Nutrition (14 decks)

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