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DPT 693 - Exercise Physiology > Mini Test #1 - Study Guide > Flashcards

Mini Test #1 - Study Guide Flashcards

1
Q

When exercise intensity increases, what other factors/variables will increase or decrease = ?

Mini Test Study Guide

A
  • ↑ HR
  • ↑ CO (Q)

  • Mostly aerobic system, partly anaerobic
  • The intensity determines the substrate used
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2
Q

Effect of aerobic exercises on the systems

Training at HR 120-140 bpm improves = ?

Mini Test Study Guide

A
  • Training at HR 120-140 bpm improves cardiorespiratory system →
  • Improve mitochondria and capillary density.
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3
Q

Glycogen Storage

  • Glycogen in liver = ?
  • Glycogen in muscle = ?
  • Glycogen in blood = ?

Mini Test Study Guide

A
  • Glycogen in liver = 100 g
  • Glycogen in muscle = 350 g →
    - LSD up to 750 g
  • Glycogen in blood = 20 g
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4
Q

Glycogenesis = ?

Mini Test Study Guide

A

Glycogenesis: converting glucose into glycogen.

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5
Q

Glycogenolysis = ?

Mini Test Study Guide

A

Glycogenolysis: breaking down of glycogen into glucose.

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6
Q

Gluconeogensis = ?

Mini Test Study Guide

A

Gluconeogensis: Glucose from non-carb source.

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7
Q

True or False:

  • Endurance training has NO effect on increasing ATP & PC concentration

Mini Test Study Guide

A

True

  • Endurance training has no effect on increasing ATP & PC concentration.
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8
Q

Six categories for nutrition = ?

Mini Test Study Guide

A

Six categories for nutrition:

  1. Carbs
  2. Lipids
  3. Proteins
  4. Vitamins
  5. Minerals
  6. Water
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9
Q

Hemoglobin

  • Males = ?
  • Females = ?
  • Anemia = ?

Mini Test Study Guide

A

Hemoglobin:

  • Males = 14-16 mg/dL (normal)
  • Females: 13-15 mg/dL (normal)

- Anemia → less than 12 mg/dL (abnormal)

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10
Q

How do you measure energy

Measuring heat production to determine metabolic rate = ?

Mini Test Study Guide

A

Direct calorimetry:

  • Measuring heat production to determine metabolic rate.

Resting energy use: Basal metabolic rate → typically taken in a darkened room upon waking after eight hours of sleep, 12 hours of fasting to ensure that the digestive system is inactive, and with the subject resting in a reclined position)
Factors to consider: gender, body temperature, stress body surface area
Resting metabolic rate = 1 MET

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11
Q

How do you measure energy

Using oxygen utilized, CO2 produced, and their ratio to calculate metabolic rate = ?

Mini Test Study Guide

A

Indirect Calorimetry:

  • Using oxygen utilized, CO2 produced, and their ratio to calculate metabolic rate.
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12
Q

How do you measure energy

Basal metabolic rate = ?

Mini Test Study Guide

A

Resting energy use:

  • Basal metabolic rate = Typically taken in a darkened room upon waking after eight hours of sleep, 12 hours of fasting to ensure that the digestive system is inactive, and with the subject resting in a reclined position).

  • Typically taken in a darkened room upon waking after eight hours of sleep
  • 12 hours of fasting to ensure that the digestive system is inactive, and with the subject resting in a reclined position)
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13
Q

Normal blood glucose levels range between = ?

Mini Test Study Guide

A

Normal blood glucose levels range between 75 mL - 100 mL

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14
Q

At rest (?) of energy comes from fat and (?) from carbs.

Mini Test Study Guide

A
  • At rest ⅔ of energy comes from fat and ⅓ from carbs.
  • You need more O2 to break down fat.
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15
Q

Substrate Utilization

  • Low intensity exercise = ?
  • Moderate intensity exercise = ?
  • High intensity exercise = ?

Mini Test Study Guide

A
  • Low intensity: Carbohydrates, fat metabolism, and potentially protein metabolism.

→ will rely on aerobic metabolism

  • Moderate intensity: Carbohydrates

→ will utilize both anaerobic and aerobic systems

  • High intensity: Carbohydrates

→ will rely on ATP-PC and anaerobic metabolism

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16
Q

System Flow = ?

Mini Test Study Guide

A

System Flow:

  • ATP→
  • ATP-PC →
  • Anaerobic glycolysis (lactate produced) →
  • Aerobic glycolysis →
  • Kreb’s cycle →
  • ETC (uses carbohydrates, proteins, and fats)
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17
Q

ATP- PC system as it only lasts (?)

Mini Test Study Guide

A

ATP-PC system as it only lasts about 10 secs.

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18
Q

ATP concentration is ? X less than PC.

Mini Test Study Guide

A

ATP concentration is 4 x less than PC.

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19
Q

Time for HR to return to normal

  • Low intensity = ?
  • High intensity = ?

Mini Test Study Guide

A

Time for HR to return to normal

  • Low intensity = HR will go back to normal after 2-3 minutes.
  • High intensity = HR will go back to normal after 10 minutes.
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20
Q

True or False:

  • When RER (respiratory exchange rate) goes up the utilization of fat will decrease, and the the use of carbohydrates will increase.

Mini Test Study Guide

A

True -

When RER (respiratory exchange rate) goes up, fat utilization will decrease, and carbohydrates will increase.

  • Proteins are used barely but will be used in between.
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21
Q

After 60 sec. of exercise, and 60 sec. of rest, HR should decrease by ? bpm.

Mini Test Study Guide

A
  • Average heart rate recovery 1 minute after exercising was decreasing around 15 bpm or for male athletes around 29 bpm.
  • Good HR recovery for adults after 60 seconds of rest is decreasing by 18 bpm or higher
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22
Q

Average HR recovery (bpm) / minute

  • Adult = ?
  • Athlete = ?

Mini Test Study Guide

A

Average HR recovery (bpm) / minute

  • Adult = - 15
  • Athlete = - 29
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23
Q

Systolic blood pressure goes up (?) mmHg/MET.

Mini Test Study Guide

A
  • Systolic blood pressure goes up 5-10 mmHg/MET
  • Diastolic may go up or down

Examples:

  • 1 MET (70bpm) 120/80
  • 2 METs (90bpm) 125/80
  • 3 METs (95bpm) 135/85
  • 4-4.5 METs (105bpm) 145/80
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24
Q

RQ is = ?

Mini Test Study Guide

A

RQ = volume Co2 / volume O2

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25
Q

RQ

  • Carbs = ? RQ
  • Fat = ? RQ
  • Proteins = ? RQ

Mini Test Study Guide

A
  • Carbs = 1 RQ
  • Fat = 0.7 RQ
  • Proteins = 0.8 RQ
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26
Q

Work and oxygen

1kg/m = (?) mL of oxygen

Mini Test Study Guide

A

Work and Oxygen:

1kg/m = 1.8 mL of oxygen

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27
Q

RER of 0.80 (Rest) utilizes ?% carbs and ?% triglycerides

Mini Test Study Guide

A

RER of 0.80 (Rest) utilizes 33.4% carbs and 66.6% triglycerides

  • Respiratory Exchange Ratio (RER) is the ratio between the volume of CO2 being produced by the body and the amount of O2 being consumed.
  • This value of this ratio gives us an indication as to whether the body is operating aerobically or anaerobically.
28
Q

RPE and % of MHR

  • 6-8 RPE = ? % of max HR
  • 9-12 RPE = ? % of max HR
  • 13-16 RPE = ? % of max HR
  • 17-20 RPE = ? % of max HR

Mini Test Study Guide

A

RPE and % of MHR:

  • 6-8 RPE = 60-69% of max HR
  • 9-12 RPE = 70-79% of max HR
  • 13-16 RPE = 80-89% of max HR
  • 17-20 RPE = 90-100% of max HR
29
Q

1 MET = roughly ? % MHR

Mini Test Study Guide

A

1 MET = roughly 31.8 % MHR (70 BPM)

30
Q

Glucose:

  • ? g in liver
  • ? g in muscle
  • ? g in blood

Mini Test Study Guide

A

Glycogen:

  • 100 g in liver
  • 350 g in muscle
  • 5 g in blood
31
Q

Fatty acids & Triglycerides

  • Saturated FA come from ? products.
  • Unsaturated FA from ? products.

Mini Test Study Guide

A

(a) Fatty acids:

  • Saturated = animal products
  • Unsaturated = plant products

(b) Triglycerides:

  • 1 Glycerol molecule + 3 fatty acids

  • Fats (20% - 9 Kcal/g)
32
Q

Amino Acids

  • Number of essential amino acids = ?
  • Number of non-essential amino acids = ?

Mini Test Study Guide

A

Amino Acids (20):

  • 9 - Essential amino acids

- Must be ingested in food; cannot be synthesized

  • 11 - Nonessential amino acids

- Can be synthesized by body

Proteins (10-15% - 4 Kcal/g)

33
Q
  • Hyperthyroid: You need to have (?) resting kilocalories.
  • Hypothyroid: you need to have (?) resting kilocalories

Mini Test Study Guide

A
  • Hyperthyroid: you need to have higher resting kilocalories.
  • Hypothyroid: you need to have lower resting kilocalories.
34
Q

1 MET = ?

Mini Test Study Guide

A

1 MET = 3.5 mL of O2/kg/min

Examples:

  • Resting HR - 70 bpm
  • Walking (90 bpm) = 2 MET = 7.0 mL of O2/kg/min
  • Fast walking (95 bpm) = 3 MET = 10.5 mL of O2/kg/min
  • 10 stairs/10 secs - 4-4.5 MET = 15.75 mL of O2/kg/min

  • MET: Minimum level of energy required to sustain the body’s vital functions in the resting state.
35
Q

1 Met and BP

  • Systolic BP ? mmHg / MET
  • Diastolic ? mmHg / MET

Mini Test Study Guide

A

Increase 1 MET → 3.5 mL of O2/kg/min

  • Raises systolic BP 5-10 mmHg/MET.
  • Diastolic 5 mmHg up or down as a whole, not per MET
36
Q

The maximal rate at which oxygen can be consumed = ?

Mini Test Study Guide

A

Max VO2:

  • The maximal rate at which oxygen can be consumed
37
Q

50% MaxVO2 = ? % of MHR

Mini Test Study Guide

A

50% MaxVO2 = 60% of MHR

38
Q

The greatest amount of fat use occurs at about ? % of the maximal aerobic capacity.

Mini Test Study Guide

A

The greatest amount of fat use occurs at about 60% of the maximal aerobic capacity.

39
Q

Fate of lactate = ?

3

Mini Test Study Guide

A

Fate of lactate:

  • Excretion in urine and sweat
  • Conversion to glucose and glycogen
  • Oxidation to carbon dioxide and water
40
Q

↑ Accumulation blood lactate = Low tissue ?

Mini Test Study Guide

A

↑ Accumulation blood lactate = Low tissue O2

41
Q

How is lactate formed = ?

Mini Test Study Guide

A

Lactate Formation:

  • Decreased O2 consumption → increased acidity levels→ intensity increases = decrease in blood pH → formation of blood lactate

Notes:

  • Reliance on glycolysis
  • Activation of fast twitch fibers that can’t work at aerobic intensity
  • Results in decrease rate of lactate removal.

  • Reliance on glycolysis
  • Activation of fast twitch fibers that can’t work at aerobic intensity
  • Results in decrease rate of lactate removal
42
Q

Anaerobic Metabolism

  • Generates = ?
  • Relies on = ?

review

Mini Test Study Guide

A

Anaerobic Metabolism:

  • No O2 required
  • Generates energy, CO2, and lactate
  • Lactate production decreases production of useful energy = diminishing intensity or speed of activity.
  • Energy is made available quickly to muscle.
  • Major energy source during high intensity, short duration activity.
  • Only involves carbohydrates
43
Q

Aerobic Metabolism

  • Generates = ?
  • Relies on = ?

Mini Test Study Guide

A

Aerobic Metabolism:

  • Oxygen required
  • Generates energy, CO2, and water
  • All products can readily be used or expelled
  • Used at rest and during long duration, lower intensity activity
  • Most commonly involves carbohydrates and fat

  • Can involve protein
44
Q

Calorie intake per day formula = ?

Mini Test Study Guide

A

Calorie intake per day:

  • 1.2-1.5 kcal/kg/hr =
  • 1.0 kcal x 70 kg x 24 hr = 1680 kcal
45
Q

Creatine

  • Found in = ?
  • Normal ammount in body = ?

Mini Test Study Guide

A

Creatine:

  • Found in the muscles and brain.
  • Most people get through natural sources like meats, but you can also take supplements.
  • The body’s liver, pancreas, and kidneys also make 1 gram daily → amino acids are converted into creatine phosphate which is then stored in skeletal muscle and used for energy.
  • Normal in body: 0.7-1.3 g
46
Q

Aerobic glycolysis ATP = ?

Mini Test Study Guide

A

Aerobic glycolysis ATP = 35

47
Q

Anaerobic glycolysis ATP = ?

Mini Test Study Guide

A

Anaerobic glycolysis ATP = 2-3

48
Q

1 L of O2 consumption produces (?) Kcal of energy.

Mini Test Study Guide

A

Breathing and oxygen utilization:

  • 21%-16%
  • 1 liter of O2 consumption produces 5 Kcal of energy
  • Glucose→ uses less O2 to metabolize (6 moles) = Less ATP
  • Fat → uses more O2 to metabolize (23 moles) More ATP
49
Q

Aerobic adaptations to exercise = ?

Mini Test Study Guide

A

Aerobic Adaptations to Exercise:

  • Increased mitochondrial density and volume.
  • Enhanced blood supply to muscles.
  • Improved enzymatic activity for aerobic metabolism.
  • Elevated lactate threshold, delaying onset of muscle fatigue.
50
Q

Anaerobic Adaptations to Exercise

Mini Test Study Guide

A

Anaerobic Adaptations to Exercise:

  • Increased muscle glycogen storage.
  • Improved buffering capacity to reduce lactic acid buildup.
  • Enhanced glycolytic enzyme activity.
  • Increased ATP-PC system efficiency for rapid energy production.
51
Q

Vitamin B12

  • Important for = ?
  • Helps form = ?

Mini Test Study Guide

A

Vitamin B12:

  • Important for metabolism.
  • Helps form red blood cells & maintain thecentral nervous system.
52
Q

Vitamin C

  • Is an = ?
  • Helps the body absorb = ?
  • Essential for = ?

Mini Test Study Guide

A

Vitamin C:

  • Is an antioxidant that promotes healthy teeth and gums.
  • Helps the body absorb iron and maintain healthy tissue.
  • Essential for wound healing.
53
Q

Vitamin D

  • Helps the body absorb = ?

Mini Test Study Guide

A

Vitamin D:

  • Helps the body absorb calcium.
  • Helps maintain proper blood levels ofcalcium andphosphorus.
54
Q

Vitamin E

  • Is an = ?
  • Helps the body form = ?

Mini Test Study Guide

A

Vitamin E:

  • Is an antioxidant.
  • Helps the body form red blood cells and use vitamin K.
55
Q

Vitamin K

  • Aids in = ?

Mini Test Study Guide

A

Vitamin K:

  • Aids in blood coagulation.
  • Some studies suggest that it is important for bone health.
56
Q

What minerals are required in amounts of more than 100mg a day.

6

Mini Test Study Guide

A

Required Minerals (100mg/day):

  • Calcium
  • Phosphorus
  • Magnesium
  • Potassium
  • Sodium
  • Chloride
57
Q

Calcium

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Calcium:

  • Needed for = Strong bones and teeth. Works with vitamin D.
  • Found in =Dairy products, broccoli, tofu, sardines and salmon.
58
Q

Phosphorus

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Phosphorus:

  • Needed for =Strong bones and teeth, energy metabolism.
  • Found in =Dairy products, meat and poultry. In fact, virtually all food contains some
59
Q

Magnesium

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Magnesium:

  • Needed for =Strong bones and teeth and a healthy nervous system.
  • Found in =Wholegrain cereals, nuts, dairy products, meat, fish, poultry, green vegetables and bananas.
60
Q

Potassium

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Potassium:

  • Needed for =Maintaining fluid (electrolyte) and acid/alkaline balance in the body, a regular heartbeat and healthy nerve impulses.
  • Found in =Fruit, vegetables, milk, fish, meat, brown rice and wholegrains.
61
Q

Sodium

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Sodium:

  • Needed for =Maintaining fluid (electrolyte) and acid/alkaline balance in the body and healthy nerves and muscles.
  • Found in =Sodium chloride added to nearly all processed/cooked food.
62
Q

Iron

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Iron:

  • Needed for =A vital part of hemoglobin, which transports oxygen from the lungs to the rest of the body.
  • Found in =Meat, fish, eggs, beans, wholegrains, nuts and fortified breakfast cereals.

Trace mineral

63
Q

Manganese

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Manganese:

  • Needed for =Healthy joints and sex hormone balance.
  • Found in =Tea, wholegrains, nuts and avocados.

Trace mineral

64
Q

Iodine

  • Needed for = ?
  • Found in = ?

Mini Test Study Guide

A

Iodine:

  • Needed for =Correct functioning of the thyroid, which controls energy production, metabolism and promotes growth.
  • Found in =Fish, seafood, dairy products.

Trace mineral

65
Q

ATP + H20 → ? + ?

Mini Test Study Guide

A

ATP + H20 → ADP + Pi

66
Q
  • ADP + Pi + H+ = ?

Mini Test Study Guide

A
  • ADP + Pi + H+ = ATP
67
Q

Anaerobic Glycolysis of C6H1206 → ? + ? + ?

Mini Test Study Guide

A

Anaerobic Glycolysis of C6H1206 → Energy + 3ADP + Pi

  • (2-3 ATP)

DPT 693 - Exercise Physiology (12 decks)

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