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

Question 1

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

Answer 1

bioenergetics

Question 2

process which nutrients acquired, used and disposed of

Answer 2

metabolism

Question 3

3 forms of energy

Answer 3

fat, carbs, protein

Question 4

Carbs

Answer 4

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

Question 5

Carbs are stored as ______________

Answer 5

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

Question 6

Fat

Answer 6

triglycerides - chemical forms of fat

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

Question 7

Protein

Answer 7

becomes significant source of fuel in starvation

must convert to glucose first - thru gluconeogenesis

Question 8

2 types of anaerobic systems

Answer 8

ATP PC and GLYCOLYSIS

Question 9

anaerobic vs aerobic

Answer 9

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

Question 10

ATP PC system

Answer 10

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

Question 11

GLYCOLYSIS

Answer 11

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

Question 12

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

Answer 12

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

Question 13

energy system used at rest

Answer 13

oxidative system

Question 14

what system can produce energy for indefinite time periods

Answer 14

oxidative system

Question 15

what system used FAT as the main source?

Answer 15

oxidative system

Question 16

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

Answer 16

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

Question 17

EPOC

Answer 17

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

Question 18

which produces greater fat loss, HIIT or low intensity?

Answer 18

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

Question 19

study of energy in the human body

Answer 19

bioenergetics

Question 20

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

Answer 20

metabolism

Question 21

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

Answer 21

exercise metabolism

Question 22

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

Answer 22

glucose

Question 23

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

Answer 23

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

Question 24

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

Answer 24

gluconeogenesis

Question 25

energy storage and transfer unit within the cells of the body

Answer 25

ATP - Adenosine Triphosphate

Question 26

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

Answer 26

ADP - Adenosine Diphosphate

Question 27

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

Answer 27

EPOC - excess post oxygen consumption

Question 28

ATP-PC provides energy for _______

Answer 28

high intensity, short duration bouts of exercise

Question 29

Glycolysis provides energy for activities lasting _________

Answer 29

30-50 seconds

Question 30

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

Answer 30

an indefinite period of time

Question 31

What system is used at rest?

Answer 31

Oxidative System

Question 32

What system is recruited first when exercising?

Answer 32

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

Question 33

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

Answer 33

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

Question 34

Once ATP-PC is used, it must be _____________

Answer 34

replenished before providing energy again.

Question 35

ATP + PC =

Answer 35

phosphagens

Question 36

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

Answer 36

simplest and fastest | ATP-PC occurs in the anaerobic phase, without oxygen

Question 37

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

Answer 37

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

Question 38

The chemical breakdown of glucose

Answer 38

glycolysis - overall goal is to provide energy - "anaerobic glycolysis" - before glucose or glycogen create energy, must be converted to glucose-6-phosphate

Question 39

Glycolysis lasts

Answer 39

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

Question 40

What are the 3 oxidative systems?

Answer 40

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

Question 41

carb loading allows a runner to

Answer 41

go longer, not go faster

Question 42

The second process of oxidative production of ATP is called

Answer 42

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)

Question 43

The oxidative system has 3 aerobic systems. They are:

Answer 43

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

Question 44

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

Answer 44

EPOC - excess post-exercise oxygen consumption

Question 45

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

Answer 45

respiratory quotient

Question 46

What respiratory quotient used fat 100% as fuel?

Answer 46

RQ - 0.7

Question 47

What respirator quotient uses carbs 100% as fuel?

Answer 47

RQ - 1.0