NASM CPT CH.4 (video notes plus NASM study guide) Flashcards
The study of how energy is transferred into usable forms in human body thru different chemical reactions
bioenergetics
process which nutrients acquired, used and disposed of
metabolism
3 forms of energy
fat, carbs, protein
Carbs
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
Carbs are stored as ______________
glycogen - stored in liver and muscles; used in intense exercise
Fat
triglycerides - chemical forms of fat
- used in long endurance, like marathons, and low intensity
Protein
becomes significant source of fuel in starvation
must convert to glucose first - thru gluconeogenesis
2 types of anaerobic systems
ATP PC and GLYCOLYSIS
anaerobic vs aerobic
anaerobic - no oxygen (remember the n means no air)
ATP PC system
high intensity, short duration, 10-15 seconds
ex. all out sprint
FIRST system used at the onset of all exercises
GLYCOLYSIS
provides energy longer than atp pc but not that long, 30-50 seconds; used in most 8-12rep workouts
this system contains aerobic glycolysis, krebs cycle and electron transport chain (ETC)
oxidative system (aerobic system) - not primary energy system used at onset of exercise, but used after transitioning to sustained exercise
energy system used at rest
oxidative system
what system can produce energy for indefinite time periods
oxidative system
what system used FAT as the main source?
oxidative system
When a person jogs for 30 minutes, what system is primarily used?
OXIDATIVE - prior is oxidative, then atp-pc for 10-15 seconds, then glycolyic for 50 seconds than oxidative for duration
EPOC
excess post oxygen consumption - increase in metabolic performance from performing anaerobic exrecise
which produces greater fat loss, HIIT or low intensity?
HIIT - while the lower intensity is in the fat burning zone, the HIIT burns more overall fat due to higher total caloric expenditure
study of energy in the human body
bioenergetics
all of the chemical reactions that occur in the body to maintain itself - process where nutrients are acquired, transported, used and dispersed
metabolism
examination of bioenergetics as it relates to unique physiologic changes and demands placed on the body during exercise
exercise metabolism
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
glucose
complex carb molecule used to store carbs in the liver and muscle cells
glycogen - when energy is needed, glycogen convers to glucose for use by the muscle
formation of glucose from non-carb sources, such as amino acids
gluconeogenesis
energy storage and transfer unit within the cells of the body
ATP - Adenosine Triphosphate
high-energy compound occurring in all cells from which ATP is formed
ADP - Adenosine Diphosphate
State in which the body’s metabolism is elevated after exercise
EPOC - excess post oxygen consumption
ATP-PC provides energy for _______
high intensity, short duration bouts of exercise
Glycolysis provides energy for activities lasting _________
30-50 seconds
Oxidative system uses aerobic metabolism which has the capability to produce energy for exercise for how long?
an indefinite period of time
What system is used at rest?
Oxidative System
What system is recruited first when exercising?
ATP-PC (for 10-15 seconds; followed by Glycolysis
ATP-PC - is the source for immediate energy for cell metabolism. Chemical bonds hold ATP together are ______
broken so energy is released which gives a muscle contraction. It leaves behind ADP.
Once ATP-PC is used, it must be _____________
replenished before providing energy again.
ATP + PC =
phosphagens
The process of creating a new ATP molecule from a phosphocreatine molecule (ATP-PC) is the _______________of energy systems.
simplest and fastest
ATP-PC occurs in the anaerobic phase, without oxygen
WATP-PC - energy for high intensity, short durations such as
sprints, few reps, short duration. 10-15 seconds before exhaustion; the system is activated at the onset regardless of activity
The chemical breakdown of glucose
glycolysis - overall goal is to provide energy
- “anaerobic glycolysis”
- before glucose or glycogen create energy, must be converted to glucose-6-phosphate
Glycolysis lasts
30-50 seconds, after ATP-PC is used; generally in 8-12 rep exercises
What are the 3 oxidative systems?
Aerobic glycolysis, Krebs Cycle and Electron Transport Chain (ETC)
carb loading allows a runner to
go longer, not go faster
The second process of oxidative production of ATP is called
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)
The oxidative system has 3 aerobic systems. They are:
- aerobic glycolysis
- the Krebs Cycle
- ETC - Electron Transport Chain
What is the state in which the body’s metabolism is elevated after exercise?
EPOC - excess post-exercise oxygen consumption
The amount of carbon dioxide expired, divided by oxygen consumed, measured at rest or at a steady state is called
respiratory quotient
What respiratory quotient used fat 100% as fuel?
RQ - 0.7
What respirator quotient uses carbs 100% as fuel?
RQ - 1.0
