TEST 2

Question 1

what is the resting metabolic rate

Answer 1

3.5 ml/kg/min

Question 2

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

Answer 2

cell death (apoptosis)

Question 3

at rest, how much energy is aerobic vs anerobic

Answer 3

95% aerobic
5% anaerobic

Question 4

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

Answer 4

fat

Question 5

at rest, what happens to blood glucose levels

Answer 5

blood glucose is maintained

Question 6

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

Answer 6

1-2 mmol/L of blood

Question 7

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

Answer 7

steady state

Question 8

what type of intensity is steady state reached

Answer 8

moderate intensity

Question 9

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

Answer 9

all remain around same levels

Question 10

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

Answer 10

oxygen deficit

Question 11

why does an oxygen deficit occur

Answer 11

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

Question 12

how does training affect an oxygen deficit

Answer 12

trained individuals have less severe oxygen deficits

Question 13

how does muscle mass volume affect oxygen

Answer 13

more muscle = more oxygen storage in muscles

Question 14

what 3 levels can be determents of VO2

Answer 14

HR
Respiration rate
lactate levels

Question 15

after exercise, what has formed

Answer 15

oxygen debt

exercise-induced post oxygen consumption

Question 16

what is rapidly replenished after exercise ends

Answer 16

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

Question 17

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

Answer 17

increased energy need
increased metabolic rate
glucose

Question 18

EPOC is comprised of

Answer 18

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

Question 19

classical theory of lactic acid removal states that
is it accurate

Answer 19

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

Question 20

lactate is delt with the body how?

Answer 20

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

Question 21

how does active recovery influence lactate levels

Answer 21

active work dissipates lactate levels more quickly than no active recovery

Question 22

what is optimal active recovery intensity/VO2

Answer 22

30-40% VO2

Question 23

how is the metabolic timing with the 3 energy sysems

Answer 23

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

Question 24

what is VO2 drift

Answer 24

where VO2 begins to slowly increase

Question 25

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

Answer 25

increases metabolic rate

Question 26

how does sweat affect blood volume and HR

Answer 26

sweat causes blood volume to decrease, which then increases HR

Question 27

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

Answer 27

aerobic

Question 28

how is the lactate threshold defined as

Answer 28

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

Question 29

what VO2 is where untrained individuals normally hit their lactate threshold

Answer 29

50% VO2

Question 30

what is OBLA

Answer 30

where someone has reached their LT and further increases will become exponential 4 mmol/L

Question 31

what are the causes of lactate threshold

Answer 31

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

Question 32

how can LT affect training

Answer 32

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

Question 33

how to train around ones lactate threshold

Answer 33

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

Question 34

how does training effect VO2 max vs LT

Answer 34

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

Question 35

what are the strength/weakness of LT

Answer 35

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

Question 36

define respiratory exchange ratio

Answer 36

R = VCO2/VO2

Question 37

what does an R value of 0.70 mean

Answer 37

mostly fat is being used for energy

Question 38

what does an R value of 0.10 mean

Answer 38

mostly carbs are being used for energy

Question 39

what does an R value of 0.85 mean

Answer 39

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

Question 40

what does a R value above 1.0 mean

Answer 40

you are hyperventilating, working above max

Question 41

VO2 max low intensity VO2 max high intensity

Answer 41

low: <30% high: >70%

Question 42

what is the crossover concept?

Answer 42

shift from primarily fat to primarily CHO

Question 43

liver glycogen can be transferred into

Answer 43

serum glucose

Question 44

can muscle glycogen export serum glucose

Answer 44

no

Question 45

define mcardles syndrome

Answer 45

patients cannot breakdown muscle glycogen due to glycogen phosphorylase inhibitation

Question 46

what burns more overall fat, lower or moderate intensity?

Answer 46

moderate

Question 47

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

Answer 47

lower

Question 48

as exercise time increases, fat oxidation

Answer 48

increases

Question 49

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

Answer 49

some carbs must be burned first

Question 50

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

Answer 50

glycogen