Exercise: Intensity, Metabolism, & Recovery

Question 1

Oxidation of what is the primary fuel source at rest (70%)?

Answer 1

Fat Oxidation

Question 2

Above what percent effort (above the LT) is total fat oxidation is inhibited?

Answer 2

75% effort

Question 3

Which is the best intensity to burn fat:
A) 30 min @ 40% VO2 max = 50% Fat / 50% CHO
B) 30 min @ 60% VO2 max = 40% Fat / 60% CHO

Answer 3

B, when more CHO is burned than fat

Question 4

True or False: A decrease in leisure life-style devices has decreased energy expenditure and contributes to obesity.

Answer 4

False, an INCREASE in leisure life-style devices has decreased energy expenditure and contributes to obesity

Question 5

Which fibers (fast twitch/slow twitch) have Mitochondria?

Answer 5

Slow twitch

Question 6

What does dieting do to metabolism?

Answer 6

It decreases Fat consumption which decreases fat storage.

Question 7

What is the relationship of metabolism in relation to exercise and intensity and what energy system is this?

Answer 7

Increased exercise intensity increases fast twitch recruitment, which decreases oxidative & glycolytic capacity.

Question 8

What happens to metabolism when exercise duration goes beyond 30 minutes?

Answer 8

Shift towards fat burning, glycogen levels decrease, and gradual increase in epinephrine stimulates adipose & FFA release

Question 9

An increase in body temperature does what to metabolism?

Answer 9

Increases stimulatory hormones, O2 consumption, CHO use and VO2 drift upward.

Question 10

True or False: Positive caloric balance results in weight loss.

Answer 10

False, + caloric balance results in weight gain.

Question 11

At night, __________ oxidation is maximal after an overnight fast

Answer 11

Fat

Question 12

After a meal, _________ is maximal.

Answer 12

Carbohydrate

Question 13

True or False: Acute moderate exercise does not promote a negative fat balance over the subsequent 24 hours.

Answer 13

True

Question 14

When chronic exercise training remodels muscle, what is increased (two things)?

Answer 14

Fat Oxidation & Insulin Sensitivity

Question 15

There is greater Fat metabolism in Type ___ fibers _____ ______. Eating prior to exercise may ________ the effect.

Answer 15

II; post-exercise; negate

Question 16

How can anaerobic effort during steady-state exercise be estimated by examining what?

Answer 16

The mismatch between O2 consumption & energy requirements

Question 17

Why do trained persons reach steady-state sooner?

Answer 17

Due to aerobic energy (system 3) system adaptations with increased Mitochondria

Question 18

From rest to steady-state, how does the body reach it’s Oxygen Deficit?

Answer 18

Demand for O2 to produce ATP is delayed 2-4 minutes.
ATP is instead met with Anaerobic sources.
The time from when Anaerobic sources are replaced with Aerobic sources is the Oxygen deficit

Question 19

When does post exercise have a longer duration?

Answer 19

With heavier intensity

Question 20

When is Lactate removed quicker: With a cool-down exercise, or when a person just sits down/stops?

Answer 20

Cool-down exercise removes Lactate quicker