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NASM CPT (excuse typos - rushed to enter content) > NASM CPT CH.4 (video notes plus NASM study guide) > Flashcards

NASM CPT CH.4 (video notes plus NASM study guide) Flashcards

1
Q

The study of how energy is transferred into usable forms in human body thru different chemical reactions

A

bioenergetics

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2
Q

process which nutrients acquired, used and disposed of

A

metabolism

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3
Q

3 forms of energy

A

fat, carbs, protein

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4
Q

Carbs

A

fuel for all activities; digested and turned into glucose; absorbed and transported thru blood w/insulin and enters cells
must be replenished often due to limited storage ability
lack of carbs can cause fatigue, poor mental function, lack of energy/endurance

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5
Q

Carbs are stored as ______________

A

glycogen - stored in liver and muscles; used in intense exercise

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6
Q

Fat

A

triglycerides - chemical forms of fat

- used in long endurance, like marathons, and low intensity

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7
Q

Protein

A

becomes significant source of fuel in starvation

must convert to glucose first - thru gluconeogenesis

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8
Q

2 types of anaerobic systems

A

ATP PC and GLYCOLYSIS

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9
Q

anaerobic vs aerobic

A

anaerobic - no oxygen (remember the n means no air)

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10
Q

ATP PC system

A

high intensity, short duration, 10-15 seconds
ex. all out sprint
FIRST system used at the onset of all exercises

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11
Q

GLYCOLYSIS

A

provides energy longer than atp pc but not that long, 30-50 seconds; used in most 8-12rep workouts

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12
Q

this system contains aerobic glycolysis, krebs cycle and electron transport chain (ETC)

A

oxidative system (aerobic system) - not primary energy system used at onset of exercise, but used after transitioning to sustained exercise

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13
Q

energy system used at rest

A

oxidative system

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14
Q

what system can produce energy for indefinite time periods

A

oxidative system

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15
Q

what system used FAT as the main source?

A

oxidative system

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16
Q

When a person jogs for 30 minutes, what system is primarily used?

A

OXIDATIVE - prior is oxidative, then atp-pc for 10-15 seconds, then glycolyic for 50 seconds than oxidative for duration

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17
Q

EPOC

A

excess post oxygen consumption - increase in metabolic performance from performing anaerobic exrecise

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18
Q

which produces greater fat loss, HIIT or low intensity?

A

HIIT - while the lower intensity is in the fat burning zone, the HIIT burns more overall fat due to higher total caloric expenditure

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19
Q

study of energy in the human body

A

bioenergetics

20
Q

all of the chemical reactions that occur in the body to maintain itself - process where nutrients are acquired, transported, used and dispersed

A

metabolism

21
Q

examination of bioenergetics as it relates to unique physiologic changes and demands placed on the body during exercise

A

exercise metabolism

22
Q

simple sugar manufactured by the body from carbs, fat and to a lesser extent protein, which serves as the body’s main source of fuel

A

glucose

23
Q

complex carb molecule used to store carbs in the liver and muscle cells

A

glycogen - when energy is needed, glycogen convers to glucose for use by the muscle

24
Q

formation of glucose from non-carb sources, such as amino acids

A

gluconeogenesis

25
Q

energy storage and transfer unit within the cells of the body

A

ATP - Adenosine Triphosphate

26
Q

high-energy compound occurring in all cells from which ATP is formed

A

ADP - Adenosine Diphosphate

27
Q

State in which the body’s metabolism is elevated after exercise

A

EPOC - excess post oxygen consumption

28
Q

ATP-PC provides energy for _______

A

high intensity, short duration bouts of exercise

29
Q

Glycolysis provides energy for activities lasting _________

A

30-50 seconds

30
Q

Oxidative system uses aerobic metabolism which has the capability to produce energy for exercise for how long?

A

an indefinite period of time

31
Q

What system is used at rest?

A

Oxidative System

32
Q

What system is recruited first when exercising?

A

ATP-PC (for 10-15 seconds; followed by Glycolysis

33
Q

ATP-PC - is the source for immediate energy for cell metabolism. Chemical bonds hold ATP together are ______

A

broken so energy is released which gives a muscle contraction. It leaves behind ADP.

34
Q

Once ATP-PC is used, it must be _____________

A

replenished before providing energy again.

35
Q

ATP + PC =

A

phosphagens

36
Q

The process of creating a new ATP molecule from a phosphocreatine molecule (ATP-PC) is the _______________of energy systems.

A

simplest and fastest

ATP-PC occurs in the anaerobic phase, without oxygen

37
Q

WATP-PC - energy for high intensity, short durations such as

A

sprints, few reps, short duration. 10-15 seconds before exhaustion; the system is activated at the onset regardless of activity

38
Q

The chemical breakdown of glucose

A

glycolysis - overall goal is to provide energy

  • “anaerobic glycolysis”
  • before glucose or glycogen create energy, must be converted to glucose-6-phosphate
39
Q

Glycolysis lasts

A

30-50 seconds, after ATP-PC is used; generally in 8-12 rep exercises

40
Q

What are the 3 oxidative systems?

A

Aerobic glycolysis, Krebs Cycle and Electron Transport Chain (ETC)

41
Q

carb loading allows a runner to

A

go longer, not go faster

42
Q

The second process of oxidative production of ATP is called

A

the Krebs Cycle - hydrogen ions released during glycolysis and during the Krebs cycle combine with other enzymes and in the third process of oxidation, provide energy for the oxidative phosphorylation of ADP to form ATP (Electron transport chain). (First part is aerobic glycolysis)

43
Q

The oxidative system has 3 aerobic systems. They are:

A
  1. aerobic glycolysis
  2. the Krebs Cycle
  3. ETC - Electron Transport Chain
44
Q

What is the state in which the body’s metabolism is elevated after exercise?

A

EPOC - excess post-exercise oxygen consumption

45
Q

The amount of carbon dioxide expired, divided by oxygen consumed, measured at rest or at a steady state is called

A

respiratory quotient

46
Q

What respiratory quotient used fat 100% as fuel?

A

RQ - 0.7

47
Q

What respirator quotient uses carbs 100% as fuel?

A

RQ - 1.0

NASM CPT (excuse typos - rushed to enter content) (14 decks)

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