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KNS 480 > TEST 2 > Flashcards

TEST 2 Flashcards

1
Q

what is the resting metabolic rate

A

3.5 ml/kg/min

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2
Q

if ATP requirements drop to 50%, what happens to cell

A

cell death (apoptosis)

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3
Q

at rest, how much energy is aerobic vs anerobic

A

95% aerobic
5% anaerobic

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4
Q

at rest, what is the primary substrate used for ATP generation

A

fat

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5
Q

at rest, what happens to blood glucose levels

A

blood glucose is maintained

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6
Q

at rest, how much lactate is produced from the 5% anaerobic energy production

A

1-2 mmol/L of blood

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7
Q

defined as the same workload throughout same activity, consistent oxygen consumption

A

steady state

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8
Q

what type of intensity is steady state reached

A

moderate intensity

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9
Q

during steady state, how are HR, VO2, and BP affected

A

all remain around same levels

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10
Q

during first 3 mins of exercise, what is happening with oxygen

A

oxygen deficit

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11
Q

why does an oxygen deficit occur

A

it takes some time to get sufficient oxygen into our muscles in order to produce ATP via aerobic respiration

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12
Q

how does training affect an oxygen deficit

A

trained individuals have less severe oxygen deficits

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13
Q

how does muscle mass volume affect oxygen

A

more muscle = more oxygen storage in muscles

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14
Q

what 3 levels can be determents of VO2

A

HR
Respiration rate
lactate levels

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15
Q

after exercise, what has formed

A

oxygen debt

exercise-induced post oxygen consumption

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16
Q

what is rapidly replenished after exercise ends

A

re-synthesis of PC stores
replenishing muscle and blood O2 stores

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17
Q

post exercise: elevated HR and breathing = elevated body temp = elevated epinephrine and norepinephrine = conversion of lactic acid into

A

increased energy need
increased metabolic rate
glucose

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18
Q

EPOC is comprised of

A

elevated hormones
elevated HR and breathing
elevated body temp
restoration of muscle and blood oxygen stores
lactate conversion to glucose
re-synthesis

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19
Q

classical theory of lactic acid removal states that
is it accurate

A

converted to glucose in liver
no, only 20% converted in liver

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20
Q

lactate is delt with the body how?

A

70% of lactate is oxidized
20% converted to glucose in liver
10% converted to amino acids

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21
Q

how does active recovery influence lactate levels

A

active work dissipates lactate levels more quickly than no active recovery

22
Q

what is optimal active recovery intensity/VO2

A

30-40% VO2

23
Q

how is the metabolic timing with the 3 energy sysems

A

0-5 seconds = ATP-PC
>5 seconds = anaerobic
>45 seconds = aerobic starts to kick in

24
Q

what is VO2 drift

A

where VO2 begins to slowly increase

25
Q

how does prolonged exercise in hot/humid environment affect metabolic rate

A

increases metabolic rate

26
Q

how does sweat affect blood volume and HR

A

sweat causes blood volume to decrease, which then increases HR

27
Q

what type of training yields higher ATP production (aerobic vs anaerobic)

A

aerobic

28
Q

how is the lactate threshold defined as

A

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

29
Q

what VO2 is where untrained individuals normally hit their lactate threshold

A

50% VO2

30
Q

what is OBLA

A

where someone has reached their LT and further increases will become exponential

4 mmol/L

31
Q

what are the causes of lactate threshold

A

low muscle oxygen
accelerated glycolysis
recruitment of fast-twitch fibers
reduced rate of lactate removal

32
Q

how can LT affect training

A

it can predict performance
helps plan training programs
higher the LT higher the performance

33
Q

how to train around ones lactate threshold

A

train at or slightly below LT level
body becomes more efficient at clearing it

34
Q

how does training effect VO2 max vs LT

A

VO2 max doesnt increase , rather lactate threshold and clearance will improve

35
Q

what are the strength/weakness of LT

A

S: gives a good indication of whats going on
W: time consuming, uncomfortable

36
Q

define respiratory exchange ratio

A

R = VCO2/VO2

37
Q

what does an R value of 0.70 mean

A

mostly fat is being used for energy

38
Q

what does an R value of 0.10 mean

A

mostly carbs are being used for energy

39
Q

what does an R value of 0.85 mean

A

50% fat, 50% carbs are being used for energy

40
Q

what does a R value above 1.0 mean

A

you are hyperventilating, working above max

41
Q

VO2 max low intensity
VO2 max high intensity

A

low: <30%
high: >70%

42
Q

what is the crossover concept?

A

shift from primarily fat to primarily CHO

43
Q

liver glycogen can be transferred into

A

serum glucose

44
Q

can muscle glycogen export serum glucose

A

no

45
Q

define mcardles syndrome

A

patients cannot breakdown muscle glycogen due to glycogen phosphorylase inhibitation

46
Q

what burns more overall fat, lower or moderate intensity?

A

moderate

47
Q

what has a higher percentage of fat burning, lower or moderate intensity

A

lower

48
Q

as exercise time increases, fat oxidation

A

increases

49
Q

what is a necessary first step in order to start burning some fat for energy

A

some carbs must be burned first

50
Q

during exercise, what must be preserved for as long as possible to maximize performance

A

glycogen

51
Q
A

KNS 480 (3 decks)

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