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KNES 203 > Quiz 2 - Prep > Flashcards

Quiz 2 - Prep Flashcards

1
Q

What are the types of resistance training?

A

Static (isometric)
Dynamic (isotonic)

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2
Q

Static resistance training

A

External load = not moveable

Velocity = 0

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3
Q

Dynamic resistance training

A

External load = constant

Velocity = variable

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4
Q

Define muscle strength

A

maximum force output of a muscle or muscle group

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5
Q

Define 1-RM

A

the maximum weight that an individual can lift at least once

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6
Q

Define multiple RM

A

Multiple repetition maximum (e.g. 4-6-RM)

the maximum weight that an individual can lift for a given number of repetitions

used to predict 1-RM

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7
Q

Training principles:
Individuality

A

Genetics, cellular growth rate, metabolism, cardiovascular and respiratory, and neural regulations

High responders vs. low responders

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8
Q

Training principles:
Specificity

A

Mode, intensity, duration, muscle group

A swimmer vs. a cyclist

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9
Q

Training principles:
Reversibility

A

Use it or lose it

Maintenance training program

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10
Q

Training principles:
Progressive overload

A

Muscle is loaded beyond the load that is normally used.
- Frequency (training sessions/week/muscle group)
- Load (amount of resistance used as the percentage of 1RM).
- Number of sets and repetitions
- Volume (sets x exercises x repetitions)
- Duration of the rest

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11
Q

What is sarcopenia?

A

Loss of skeletal muscle mass and strength that occurs in concert with biological aging

  • Between 3% and 8% each decade after age 30 (~0.2kg of lean weight loss per year)
  • Increases to 5% to 10% each decade after age 50 (~0.2kg of lean weight loss per year)
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12
Q

How can sarcopenia cause health issues?

A

Muscle tissue is the primary site for glucose and triglyceride disposal, so muscle loss specifically increases the risk of glucose intolerance and associated health issues

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13
Q

What are the contributing factors to sarcopenia?

A

decreased numbers of motoneurons

decreased physical activity,

altered hormonal status,

decreased total caloric and protein intake,

inflammatory mediators, and

factors leading to altered protein synthesis

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14
Q

Is sarcopenia preventable by exercise?

A

Yes
- High-volume RT can prevent sarcopenia in elderly individuals

Brief sessions including 12-20 total exercise sets of regular RT (2-3 days/week) can increase muscle mass in adults of all ages

Lean weight gains of about 1.4 kg following approximately 3 months of RT

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15
Q

What is the effect of resistance training on body fat?

A

RT reduces intra-abdominal fat in young and older individuals

RT stimulates increased muscle protein turnover and actually has a dual impact on RMR.

RT necessitates more energy at rest for ongoing tissue maintenance

1.0-kg increase in trained muscle tissue may raise RMR by about 20 cal/day

RT increases in RMR (approximately 7%) after several weeks of RT

RMR increases 5% to 9% for 3 d following a single session of RT

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16
Q

Reducing body fat

A

With respect to overall body fat, 12 weeks RT resulted in ~1.4 kg of lean weight gain and ~1.8 kg of fat weight loss

Research study: Increased resting metabolic rate would seem to be a major factor in fat loss
- A 2X 20-min circuit resistance training program/ Week (8 sessions/mo)
- Requires ~250 cal for every session
- 25% as many additional calories (~100cal) for recovery during the72h following the workout
- ~5000cal/month

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17
Q

What is the effect of resistance training on bone mineral density (BMD)?

A

RT programs prevent or reverse approximately 1% of bone loss per year

Young men increase BMD by 2.7% to 7.7% through RT

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18
Q

What is transient hypertrophy?

A

Transient (sarcoplasmic) hypertrophy
- Immediately after an exercise bout
- Increase the volume of sarcoplasmic fluid
- Fluid accumulation (edema) in the intracellular space

Swole after a workout

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19
Q

What is chronic hypertrophy?

A

Chronic (Myofibrillar) hypertrophy
- Structural changes due to long-term resistance training
- Increased the number of myofibrils in parallel (fibre hypertrophy)
- Increased number of muscle fibres (fibre hyperplasia)!!!

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20
Q

Muscle growth

A

Development of muscle mass, density and capacity

Eccentric exercise: muscle fibre protein remodelling

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21
Q

What is the effect of high-load vs. low-load resistance training on muscle hypertrophy and muscle strength?

A

High-intensity RT is usually recommended for hypertrophy or strength gains

high-load = muscle strength
low/high load = muscle hypertrophy

hypertrophy:
- load doesn’t matter
- volume & failure do
(low-load + high reps = high load + low reps)

*if load is constant, high volume is favoured over low volume

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22
Q

Muscle hypertrophy and strength:
High-load

A

Training with lower intensities but with higher volume (until muscle failure) can overcome the reduced intensity and promotes similar muscle gains as higher intensities

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23
Q

Muscle hypertrophy and strength:
Rest intervals

A

Longer rest intervals are a key variable in high-volume programs because it allows maintaining high intensity for a high volume

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24
Q

Muscle hypertrophy and strength:
Creatine

A

One of the main mechanisms by which creatine supplement improves resistance training adaptations is by allowing greater training volume and total work or maintenance of intense exercise for longer periods

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25
Q

The dose-response relationship between resistance training volume and muscle hypertrophy?

A

Substantial hypertrophic gains can be made using low-volume protocols (≤ 4 weekly sets per muscle group)

High-volume protocols produce significantly greater increases in muscle growth than low-volume

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26
Q

How many weekly sets per muscle group are necessary to maximize increases in muscle mass?

A

At least 10 weekly sets

  • a threshold for volume beyond which hypertrophic adaptations plateau and perhaps even regress due to overtraining
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27
Q

What factors determine total energy expenditure?

A
  1. Thermic effect of feeding
    - Obligatory thermogenesis
    - Facultative thermogenesis
  2. Thermic effect of physical activity
    - duration and intensity
  3. Resting metabolic rate
    - FF BM, gender, thyroid hormones, protein turnover
28
Q

Thermic Effect of feeding

A

Obligatory thermogenesis:
- Digesting and processing food
- Growth
- Pregnancy

Facultative thermogenesis:
- Superimposed on obligatory thermogenesis
- Control of thermoregulation
- E.g. shivering in muscles

29
Q

What is ATP?

A

Adenosine triphosphate
- Energy for all bodily functions
- The currency of energy in our body

includes an adenine + a ribose + 3 inorganic phosphates

30
Q

How is ATP resynthesized and broken down?

A

Hydrolysis:
- When ATP is combined with water (catalyzed with ATPase enzyme), the last phosphate group is separated and releases 7.3 kcal energy /mole of ATP.

The hydrolysis of ATP produces ADP +Pi

ATP includes an adenine + a ribose + 3 inorganic phosphates

31
Q

How much energy does ATP produce per mol?

A

7.3 kcal/mol

32
Q

What is substrate-level phosphorylation?

A

ATP generated independently of
oxygen

33
Q

What is oxidative phosphorylation?

A

ATP-producing reactions with the use of oxygen

34
Q

What are the main muscle functions that need ATP?

A

Mechanical work
- actomyosin cross-bridge cycling

Chemical work
- converting molecules
- e.x., glucose -> glycogen

Na/K channels
- pumps powered by ATP

35
Q

Which muscle function uses the least and the most ATP?

A

Mechanical work uses the most ATP

Na/K channels use the least (?)

36
Q

What is phosphorylative coupling efficiency?

A

~60%

The proportion of potential energy that is retained as ATP and is synthesized

An endergonic (requires the absorption of energy) reaction

37
Q

What is mechanical coupling efficiency?

A

~50%

Proportion of total chemical energy that contributes to external work

38
Q

What is Human overall efficiency?

A

Overall efficiency = ~30%

~70% is lost as heat!

39
Q

How can we measure energy expenditure?

A

Since all energy eventually degrades to heat, the amount of energy released in a biological reaction can be measured from the amount of heat production or oxygen consumption

40
Q

Direct calorimetry

A

Done in a sealed chamber

All metabolic processes within the body ultimately result in heat production

The coils absorb the heat produced and radiated by the participant.

Suit calorimeter, Air flow calorimeter

41
Q

Indirect calorimetry

A

All energy reactions in humans ultimately depend on oxygen use.

Measuring O2 consumption provides an estimate of energy expenditure.

While mixed nutritional factors are burned, 5.0 kcal / L of oxygen consumed

42
Q

Advantages and limitations of direct calorimetry

A

Advantages
- accurate

Limitations
- have to be in a sealed chamber for 24 hours
- expensive

43
Q

Advantages and limitations of indirect calorimetry:
Close-circuit method

A

Douglas bags
- One-way breathing valves collect mixed gasses in a Douglas bag over a timed period and are analyzed

Advantages:
- The most accurate method to measure oxygen consumption (error rate is ~1.5%)
- Low cost

Limitations:
- Wear and tear of the bag
- Leakages contribute to sources of measurement error
- Rapid changes in ventilation and oxygen uptake cannot be measured
- Can only analyze during collected time points
- Time-consuming to setup

44
Q

Advantages and limitations of indirect calorimetry:
Open-circuit method

A

Breath-by-breath method
- Collection and analysis of gases
- The concentrations of gases are continuously measured directly from samples drawn from the mouthpiece

Advantages:
- Automated gas collection and analyses
- Generates discrete time series and measures variabilities in each breath

Limitations:
- Less accurate oxygen and carbon dioxide analysis at higher breathing frequencies, e.g. during maximal exercise testing

  • Mouthpiece or ventilation valve adds artificial breathing resistance, increasing the required work for breathing
45
Q

Stored and mobilized forms of carbohydrates

A

All carbs are eventually converted to a six-carbon sugar (glucose) transported through the blood to muscles

In resting conditions, carbs are stored in muscle and liver in the form of glycogen
- The stored glycogen is limited
- This glycogen is converted back to glucose as needed during muscle contraction

46
Q

Stored and mobilized forms of fat

A

The main source of energy during prolonged and low-intensity exercise

In an adult with more body fat, the fat stores would be 2X as large while the carb stores would be the same.

Fat metabolism yields more energy (9.4 kcal/g vs. 4.1 kcal/g for carbs)
- However, fat metabolism is slower than carb because it should be reduced from its complex form (i.e. triglyceride) to free fatty acids (FFA) and then further processed in the Beta-oxidation system

FFA is the only form of fat that could be used by the mitochondria.

47
Q

What is the respiratory exchange ratio (RER)?

A

RER is used to estimate the amount of carbohydrates and fats being used to fuel activity

Carbon dioxide produced / Oxygen consumed
- RER = V̇CO2 / V̇O2

Oxygen uptake: V̇O2
- A rate (L/min or mL/min)

Carbon dioxide production: V̇CO2
- A rate (L/min or mL/min)

As energy expenditure increases, we use less fat & more carbs

48
Q

RER of carbohydrate and fat?

A

If RER = 1.0, carbohydrate is the fuel

If RER = 0.71, lipid is the fuel

If 1.0 > RER > 0.71, the fuel is a mix of carbohydrate and lipid

49
Q

Cellular metabolism from three fuel substrates:
Step 1

A

Fat -> FFA + Glycerol

Carbs -> Glucose

Protein -> Amino acids

50
Q

Cellular metabolism from three fuel substrates:
Step 2

A

FFA + Glycerol -> FFA <-> stored fat

Glucose -> Glucose <-> Glycogen

Amino acids -> Amino acid <-> body protein

51
Q

Cellular metabolism from three fuel substrates:
Step 3

A

FFA -> lipolysis -> Metabolisms
FFA -> lipogenesis -> stored fat

Glucose -> glycogenolysis -> metabolisms
Glycogen -> glycogenesis -> metabolisms

Amino acid -> gluconeogenesis -> Glucose

52
Q

What is the input, sequence of reactions and output of each energy pathway:
Lipolysis

A

FFA -> fatty Acyl-CoA
(occurs in cytosol)

Fatty Acyl-CoA -> Beta oxidation -> produces Acetyl-CoA
(occurs in cell - mitochondria)

Beta oxidation - breakdown of fatty acids in the mitochondria to make Acetyl-CoA that helps make aerobic ATP
- removes 2 carbons from fatty Acyl-CoA to create Acetyl-CoA that can enter the krebs cycle

53
Q

What is the input, sequence of reactions and output of each energy pathway:
Glycolysis

A

Glucose -> Glucose 6 - P -> Pyruvate
(occurs in cytosol)

Pyruvate -> Acetyl-CoA -> Krebs cycle -> ETC
(occurs in cell - mitochondria)

54
Q

What is the input, sequence of reactions and output of each energy pathway:
Glycolysis - output of Krebs cycle and ETC

A

Krebs cycle (TCA)
- ATP
- NADH
- FADH2
- CO2

ETC (electron transport chain)
- NAD
- FAD2
- CO2

55
Q

What is the importance and contribution of energy pathways in each exercise intensity

A

Higher intensity exercise over a short time period the bodies reliance for energy will be placed on the anaerobic energy systems (ATP-PC system / anaerobic glycolytic system)

Lower intensity exercise over a longer time places greater reliance on the aerobic energy systems

56
Q

Aerobic glycolytic pathway (oxidative system)

A

Also called aerobic glycolysis

Involves cellular respiration because oxygen is required in this pathway.

It occurs inside the mitochondria

Mitochondria is scatted throughout the sarcoplasm

The total number and density of mitochondria are factors determining the aerobic capacity of the muscle

Mitochondrial density is higher near capillaries
- To optimize oxygen delivery at a high metabolic rate

Unlike anaerobic pathway, aerobic glycolysis has a large-energy production capacity

57
Q

Aerobic Glycolysis processes

A

Involves 3 processes:
Glycolysis

Citric acid cycle (CAC), also known as the TCA cycle (tricarboxylic acid cycle) or the Krebs cycle

The electron transport chain (ETC)

58
Q

Input and output of:
Tricarboxylic acid cycle (TCA)

A

Input:
Acetyl-CoA

Output:
ATP
NADH
FADH2
CO2

Krebs:
Pyruvate enters the mitochondria and is converted to Acetyl-CoA

Acetyl-CoA enters TCA cycle

The TCA cycle combined with two coenzymes NAD+ and FAD produces ATP, NADH, and FADH2

59
Q

Input and output of:
ETC

A

Input:
NADH
FADH2

Output:
NAD
FAD2

ETC:
- NAD+ and FAD gain electrons and are converted to NADH and FADH2.
- These coenzymes carry the electrons to the ETC
- As electrons are passed along to ETC, ATP synthase converts ADP to ATP

60
Q

Input and output of:
Beta oxidation

A

Input:
Fatty Acyl-CoA, FAD, NAD+

Output:
Acetyl-CoA, NADH, FADH2

Acetyl-CoA enters TCA cycle

61
Q

Anaerobic glycolysis

A

The 2nd method of ATP reproduction

Involves breakdown of glucose or glycogen

Involves glycolytic enzymes

Glycolysis produces 2ATPs and Glycogenolysis produces 3 ATPs

Predominates during early stages (e.g. 1-2 minutes) of high-intensity exercise

Does not require oxygen

62
Q

The amount (grams) of glycogen and glucose in the liver, muscle and blood

A

Liver glycogen - 110g

Muscle glycogen - 500g

Glucose in the blood and cell - 15g

63
Q

Substrate availability and substrate utilization during fast and fed state?

A

Energy is released from chemical compounds at a controlled rate based on:

1) Availability of the substrate
- Cells rely more on the available substrate
- Carbohydrate loading before exercise increases carbohydrate oxidation

64
Q

What are the reactions of lipolysis?

A

Lipolysis involves break down of triglycerides

Releases the attached FFA from the Glycerol backbone
- Albumin -> ATP

65
Q

The conditions and hormones contribute to FFA mobilization and FFA storage

A

Concentrations of free fatty acids (FFA) in the bloodstream are determined by the combined rates at which they are mobilized/released into circulation and uptaken from circulation.

Fatty acid mobilization typically increases when the body enters into a hypoglycemic state due to fasting or an increase in physical activity

Catecholamines (epinephrine and norepinephrine) and Glucagon stimulate fatty acid mobilization from adipocytes

FFA is released in the bloodstream and carried by albumin.

66
Q

What is the total energy production per gram of carbohydrate and fat

A

Carbohydrate oxidation (glucose)
- 32 ATP/12 O = 2.67 P/O ratio

Free fatty acid oxidation (stearic acid)
- 120 ATP/ 52 0 = 2.31 P/O ratio

More oxygen is needed to get the same amount of ATP from lipids compared to carbohydrates!

67
Q

Balance of Fat and Carbohydrate Oxidation during Exercise.

The exercise intensity where cross-over of carbohydrate and fat occurs?

A

There is a major shift in the balance of substrates used for oxidation during exercise grossly around 50% of the maximal aerobic capacity.

At the crossover point, carbohydrates represent more than 70% of the sources of energy for the exercising body

Note that the ordinates for % of fat oxidation and % of CHO oxidation are not symmetric, in order to better visualize the crossover

KNES 203 (6 decks)

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