Module 5 - Metabolic Energy System Training

Question 1

The process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin.

Answer 1

Pulmonary ventilation

Question 2

The amount of blood the heart pumps per minute.

Answer 2

Cardiac output

Question 3

The amount of blood pumped with each contraction of the ventricles.

Answer 3

Stroke volume

Question 4

The chemical reactions that transform energy in the cells of the body.

Answer 4

Metabolism

Question 5

The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates.

Answer 5

Anaerobic threshold; also called lactate threshold.

Question 6

A formula used to estimate an individual’s maximal heart rate to assist in metabolic energy system training programming.

Answer 6

Regression formula - 208- (0.7 x Age)

Question 7

Regression formula for maximal heart rate

Answer 7

208 - (0.7 x Age)

Question 8

Karvonen method for training zones

Answer 8

[(208 - (0.7 x Age)) - resting heart rate] x desired % for training + resting heart rate

Question 9

Heart rate training zone 1

Answer 9

65 - 75%

Question 10

Heart rate training zone 2

Answer 10

76 - 85%

Question 11

Heart rate training zone 3

Answer 11

86 - 95%

Question 12

A type of training that maintains a slower speed so the individual can cover longer distances.

Answer 12

Long-slow distance

Question 13

The pace in time or % maximum heart rate that an individual will use for competitive racing.

Answer 13

Race pace

Question 14

The intensity of training an individual will use based upon their actual or estimated heart rate maximum.

Answer 14

Percent of maximum heart rate pace

Question 15

Training at or above 90% VO2 peak for bouts lasting for seconds to minutes.

Answer 15

High-Intensity Interval Training (HIIT)

Question 16

The four stages of training are:

Answer 16

Stage 1: Aerobic Endurance
Stage 2: Anaerobic Endurance
Stage 3: Anaerobic Power
Stage 4: Sports Specific Training

Question 17

Without oxygen

Answer 17

Anaerobic

Question 18

With oxygen

Answer 18

Aerobic

Question 19

Metabolism changes from aerobic to anaerobic pathways.

Answer 19

Anaerobic threshold

Question 20

True or False: Intense activity begins with the ATP System?

Answer 20

True

Question 21

True or False: The ATP-PC system uses stores of phosphocreatine to produce ATP without relying on oxygen?

Answer 21

True

Question 22

True or False: Anaerobic metabolism produces more ATP than aerobic metabolism?

Answer 22

False

Question 23

True or False: Light activity is primarily sustained using aerobic metabolism as an energy source?

Answer 23

True

Question 24

Which of the following activities (football, soccer, basketball, distance running) relies the most on the ATP-CP energy system?

Answer 24

Football

Question 25

What are the waste products of aerobic ATP production?

Answer 25

Water, CO2

Question 26

By a factor of what can heart rate change when moving from rest to maximum effort?

Answer 26

3

Question 27

Repeated sprints during Stage 3 training should only last up to how many seconds?

Answer 27

10 seconds

Question 28

In a repeated sprint workout, rest periods should be characterized by what?

Answer 28

Complete recovery

Question 29

What has the most efficient pathway of ATP production?

Answer 29

Aerobic system

Question 30

Which training type can help reduce lactic acid formation?

Answer 30

Prolonged sub-maximal

Question 31

What is a typical resting cardiac output?

Answer 31

6 L/min

Question 32

Which bioenergetic pathway is activated at the onset of all activity, regardless of intensity, due to its ability to produce energy very rapidly in comparison to the other systems?

Answer 32

ATP-CP

Question 33

Which form of training should be used to improve an athlete’s metabolic base during the off-season?

Answer 33

Steady state

Question 34

What Heart Rate Training Zone is used for interval training only?

Answer 34

Zone 3