TEST 2 Flashcards
what is the resting metabolic rate
3.5 ml/kg/min
if ATP requirements drop to 50%, what happens to cell
cell death (apoptosis)
at rest, how much energy is aerobic vs anerobic
95% aerobic
5% anaerobic
at rest, what is the primary substrate used for ATP generation
fat
at rest, what happens to blood glucose levels
blood glucose is maintained
at rest, how much lactate is produced from the 5% anaerobic energy production
1-2 mmol/L of blood
defined as the same workload throughout same activity, consistent oxygen consumption
steady state
what type of intensity is steady state reached
moderate intensity
during steady state, how are HR, VO2, and BP affected
all remain around same levels
during first 3 mins of exercise, what is happening with oxygen
oxygen deficit
why does an oxygen deficit occur
it takes some time to get sufficient oxygen into our muscles in order to produce ATP via aerobic respiration
how does training affect an oxygen deficit
trained individuals have less severe oxygen deficits
how does muscle mass volume affect oxygen
more muscle = more oxygen storage in muscles
what 3 levels can be determents of VO2
HR
Respiration rate
lactate levels
after exercise, what has formed
oxygen debt
exercise-induced post oxygen consumption
what is rapidly replenished after exercise ends
re-synthesis of PC stores
replenishing muscle and blood O2 stores
post exercise: elevated HR and breathing = elevated body temp = elevated epinephrine and norepinephrine = conversion of lactic acid into
increased energy need
increased metabolic rate
glucose
EPOC is comprised of
elevated hormones
elevated HR and breathing
elevated body temp
restoration of muscle and blood oxygen stores
lactate conversion to glucose
re-synthesis
classical theory of lactic acid removal states that
is it accurate
converted to glucose in liver
no, only 20% converted in liver
lactate is delt with the body how?
70% of lactate is oxidized
20% converted to glucose in liver
10% converted to amino acids
how does active recovery influence lactate levels
active work dissipates lactate levels more quickly than no active recovery
what is optimal active recovery intensity/VO2
30-40% VO2
how is the metabolic timing with the 3 energy sysems
0-5 seconds = ATP-PC
>5 seconds = anaerobic
>45 seconds = aerobic starts to kick in
what is VO2 drift
where VO2 begins to slowly increase
how does prolonged exercise in hot/humid environment affect metabolic rate
increases metabolic rate
how does sweat affect blood volume and HR
sweat causes blood volume to decrease, which then increases HR
what type of training yields higher ATP production (aerobic vs anaerobic)
aerobic
how is the lactate threshold defined as
the lactate threshold is the max effort or intensity that an athlete can maintain for an extended period of time with little or no increase in lactate in blood
what VO2 is where untrained individuals normally hit their lactate threshold
50% VO2
what is OBLA
where someone has reached their LT and further increases will become exponential
4 mmol/L
what are the causes of lactate threshold
low muscle oxygen
accelerated glycolysis
recruitment of fast-twitch fibers
reduced rate of lactate removal
how can LT affect training
it can predict performance
helps plan training programs
higher the LT higher the performance
how to train around ones lactate threshold
train at or slightly below LT level
body becomes more efficient at clearing it
how does training effect VO2 max vs LT
VO2 max doesnt increase , rather lactate threshold and clearance will improve
what are the strength/weakness of LT
S: gives a good indication of whats going on
W: time consuming, uncomfortable
define respiratory exchange ratio
R = VCO2/VO2
what does an R value of 0.70 mean
mostly fat is being used for energy
what does an R value of 0.10 mean
mostly carbs are being used for energy
what does an R value of 0.85 mean
50% fat, 50% carbs are being used for energy
what does a R value above 1.0 mean
you are hyperventilating, working above max
VO2 max low intensity
VO2 max high intensity
low: <30%
high: >70%
what is the crossover concept?
shift from primarily fat to primarily CHO
liver glycogen can be transferred into
serum glucose
can muscle glycogen export serum glucose
no
define mcardles syndrome
patients cannot breakdown muscle glycogen due to glycogen phosphorylase inhibitation
what burns more overall fat, lower or moderate intensity?
moderate
what has a higher percentage of fat burning, lower or moderate intensity
lower
as exercise time increases, fat oxidation
increases
what is a necessary first step in order to start burning some fat for energy
some carbs must be burned first
during exercise, what must be preserved for as long as possible to maximize performance
glycogen
