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understanding exercise systems Flashcards

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1
Q

bioenergetics

A

various processes of energy/macronutrient use within the body and the function of energy systems for fuel provision during exercise

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2
Q

the quantity of force produced is a factor of _____- less time=____ force capabilities

A

time under tension
greater

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3
Q

the duration of time under tension is a factor of _____- longer time =____ force capabilities

A

force produced
lower

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4
Q

different energy sources are used as the duration of time under tension ____

A

increases

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5
Q

immediate energy (ATP and phosphates) ___sec

A

<15

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6
Q

intermediate energy (glycolytic)
____ sec

A

<90

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7
Q

continuous energy (aerobic) ____min

A

> 3

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8
Q

_____ occurs as these energy systems blend together in sequence over time

A

signaling overlap

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9
Q

only energy source to fuel the “power stroke” that drives muscle contraction

A

ATP

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10
Q

ATP located

A

inside muscle

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11
Q

ATP is ready to use for ____ needs during ________

A

immediate, maximal effort and powerful work

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12
Q

ATP fuels maximal muscular work lasting ____ sec

A

1-3 sec

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13
Q

ATP rest periods of ____ sec allow for full recovery

A

90

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14
Q

ATP is broken down by ____ to liberate a phosphate ion producing energy- ___ is a byproduct

A

ATPase, ADP

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15
Q

ATP reaction

A

ATP + H20 <–> ADP + Pi + energy

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16
Q

phosphates system

A

ATP depletes so rapidly so an additional pool go high-energy phosphate storage is maintained in the form of creatine phosphate

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17
Q

creatine phosphate

A

organic compound capable of storing and providing high energy phosphate elements to fuel muscular contractions

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18
Q

creatine phosphate refuses ATP store to continue

A

short, powerful bursts of work lasting around 10-15 sec

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19
Q

creatine phosphate recovery ranges from ___ mins depending on the activity and volume

A

2-5

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20
Q

creatine kinase reaction

A

CP + ADP <–> C + ATP

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21
Q

work lasting longer than 10-15 seconds requires the body to metabolize ____ and ____ anaerobically to maintain adequate ATP production

A

glucose, glycogen

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22
Q

glucose

A

simple sugar molecule that is the primary source of metabolized fuel for the glycolytic energy system

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23
Q

glycogen

A

storage form of carbohydrates (CHO) in the body metabolized to provide glucose

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24
Q

glycogen storage sites

A

skeletal muscle 300-400g and the liver 75-100g

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25
Q

glycolysis supports moderate-intensity work for ___ sec and contributes to the ____ system

A

90, aerobic

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26
Q

_____ and ____ are created as byproducts of glycolysis as well as the release of ____ ions

A

lactic acid, pyruvate, H+

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27
Q

the H+ eventually promotes ___ and the acidity shuts off the enzymes inhibiting contractions

A

ischemia

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28
Q

lactic acid

A

lactate; used by various tissues to fuel continuous work; serves as an initial buffer for H+ created by anaerobic glucose metabolism

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29
Q

pyruvate

A

end product of sugar metabolism during glycolysis in the presence of oxygen

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30
Q

pyruvate is broken down further to provide

A

ongoing aerobic energy through the Krebbs cycle

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31
Q

ischemia

A

low oxygen state caused by tissue acidity (via H+ or otherwise), obstruction of arterial blood supply, or inadequate blood flow to a region

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32
Q

primary culprit behind “burning” sensation and inability to work at the end of a glycolytic-driven exercise

A

H+

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33
Q

during intense work, ischemia occurs as excess hydrogen builds up, leading to a drop in pH that may:
1. limit ____ reactions
2. alter ____ handling
3. leading to ________

A

enzymatic
calcium
intrinsic muscle fatigue

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34
Q

____ has been blamed for DOMS

A

lactate

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35
Q

lactate actually helps maintain

A

energy levels during intense glycolytic work

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36
Q

lactate is used in immediate recovery in

A

metabolic organs and the heart

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37
Q

H causes ischemia when ____ is inadequate to support buffering

A

oxygen

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38
Q

lactate buffers ___ and is shuttled to various tissues via bloodstream to aid in ______

A

H+, gluconeogenesis

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39
Q

gluconeogenesis

A

creation of new glucose

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40
Q

DOMS

A

muscle soreness expedited by an inflammatory response due to cellular damage, ischemia and tonic spasms

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41
Q

when does DOMS occur

A

24-72 hours following an intense bout of exercise

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42
Q

what increase the response of DOMS

A

new exercise, heavy eccentric, high work volume

43
Q

energy systems interact more than they function in a _____ fashion

A

segregated

44
Q

when oxygen use matches demand, _____ has been achieved

A

metabolic steady state

45
Q

steady state

A

signified by a leveling off or steady heart rate of no more than +/- 5bpm

46
Q

when the body transitions between metabolic systems, working tissues experience

A

oxygen deficit

47
Q

oxygen deficit

A

anaerobic demands must be “paid back” after work is discontinued to bring the body back to resting homeostasis, resulting in an evaluation in oxygen consumption after exercise discontinues

48
Q

oxygen debt must be repaid after exercise to attain

A

resting homeostasis

49
Q

EPOC

A

excess post-exercise oxygen consumption
increase in the rate of oxygen consumption following strenuous activity due to a deficit created by the work

50
Q

the intensity of exercise and caloric expenditure is clinically measured via

A

mets

51
Q

METs

A

multiples of the resting metabolic rate; one MET equals an oxygen reuptake rate of 3.5 ml of O2 per kg of body weight per min

52
Q

aerobic system

A

metabolic pathway where the mitochondrion utilizes substrates of fats, CHO, and protein to produce ATP in the presence of oxygen

53
Q

glycolysis from glycolysis sparks the Krebs cycle within the mitochondria to initiate the process of using all available energy sources, signaling the body needs ______ which causes the release of _____ to breakdown ____ and ____

A

more energy, adrenal hormones, fat and protein

54
Q

Krebs cycle

A

series of enzymatic reactions involving aerobic metabolism of compounds which produce significant ATP

55
Q

aerobic metabolism fuels ongoing efforts lasting ___ min

A

> 3

56
Q

as fat use for fuel is greatest during _____ intensity exercise via aerobic metabolism

A

lower

57
Q

fat burning zone

A

lower intensity training (<65% VO2 max) where the predominant fuel source is fat

58
Q

the fat burning zone is not optimal weight loss method because

A

the relative quantity total calories burned is too low compared to higher intensities

59
Q

FatMax

A

highest intensity of work performed where fat is the primary source of fuel

60
Q

FatMax lies between ____ % VO2 max

A

60-70

61
Q

the major reason behind why only lower intensities can be fueled via aerobic sources

A

the speed by which the body can liberate triglycerides from fat

62
Q

an enzyme known as _____ liberates fatty acids from triglycerides composed of a glycerol backbone for use as fuel

A

lipase

63
Q

anaerobic system:___ 1-3 sec –> ___ 5-10 sec–>____ up to 3 min

A

ATP, CP, glycolysis

64
Q

aerobic system: ____ + ____ or ____

A

oxygen, fats, glucose

65
Q

each energy pathway determines
_____ of potential force
_____ of potential force
total force produced from ______
____ associated with system recovery

A

magnitude, sustainability, energy system as a whole, rest interval

66
Q

fatigue sets in when the body

A

experiences a significant decline in muscle and liver glycogen stores, along with elevated byproduct concentrations within working muscles

67
Q

energy depletion is related to intensity as it

A

dictates the demand for fuel and the rate of byproduct production

68
Q

low intensity exercise = primarily sustained by

A

lipid metabolism, glycogen is minimal

69
Q

elevated intensity or intermittent high intensity exercise = glycogen is

A

rapidly depleted

70
Q

_____ are vital to performance and maintaining lean mass

A

CHO

71
Q

intense work requires CHO as they can be

A

metabolized much faster than fats

72
Q

protein-sparing is facilitated as ____ is adequate and the liver maintains ________

A

blood glucose, higher stores of glycogen

73
Q

if glycogen is depleted the body is forced to metabolize ______ liberated from muscle tissue to maintain blood glucose for the CNS

A

branched-chain amino acids

74
Q

even at levels where oxygen and lipids are adequate to meet the demands of work, a lack of CHO will cause

A

significant fatigue, reduced performance and protein catabolism

75
Q

branched-chain amino acids include (3)

A

leucine, isoleucine, valine

76
Q

BCAAs serve as

A

potential fuel source during long-duration exercise bouts, especially with inadequate CHOs

77
Q

3 types of fatigue

A

acute peripheral, general peripheral, central

78
Q

acute peripheral fatigue

A

cells experience dysfunction due to acidity which limits enzyme activity, requiring buffering compounds and a rest period before work can be re-initiated

79
Q

general peripheral fatigue

A

occurs with a lack of energy in working tissues due to low pre-exercise stores or localized depletion of anaerobic sores from activity

80
Q

in general peripheral fatigue, acute rest intervals will not help, ____ is needed

A

recovery period

81
Q

central fatigue

A

occurs with systemic depletion of CHOs, resulting in reduced motor unit recruitment and firing rate

82
Q

central fatigue reflects a conscious and subconscious decision to

A

reduce the intensity of exercise until energy replenishment and/or recovery have provided fuel for the re-initiation of work

83
Q

rest periods

A

period between sets or structured periods of activity within a single exercise bout

84
Q

the length of rest periods is dictated by

A

energy systems involved during the sets of work

85
Q

recovery period

A

period of time in between separate exercise bouts so adaptations may occur

86
Q

cellular permeability and heightened hormone sensitivity allow for

A

increased glycogen storage and protein use in the 3-hour period following exercise

87
Q

higher _____ foods are recommended within the prime metabolic window (45min)

A

glycemic

88
Q

post exercise muscle glycogen can be further enhanced with

A

CHO/protein meal (3-4:1) ratio or supplement

89
Q

Which of the following energy sources fuels maximal-effort muscular work lasting 1-3 seconds, such as a vertical jump?
a. Creatine phosphate
b. Glycogen
c. ATP
d. Pyruvate

A

c

90
Q

The phosphagen system would be the primary energy system utilized during which of the following:
a. Set of bicep curls for 15 repetitions
b. Running a 10K
c. 20 minutes of circuit training
d. 3RM back squat

A

d

91
Q

Which of the following can be used as fuel by various tissues, including the heart, and helps to buffer tissue acidity during anaerobic training?
a. Glucose
b. Lactate
c. Pyruvate
d. Glycogen

A

b

92
Q

Which of the following is incorrect concerning the fat-burning zone?
a. It is an optimal method for maximizing weight loss
b. It requires lower-intensity aerobic training <65% of VO2max
c. It allows for a maximal relative quantity of calories burned to come from fat
d. It is associated with an individual’s FatMax

A

a

93
Q

Which of the following describes a reason why carbohydrates are vital to performance?
a. Intense work requires carbohydrate metabolism over fat
b. Adequate carbohydrate intake spares bodily proteins from being pulled from muscles
c. Carbohydrates are the limiting factor for central fatigue
d. All of the above are correct

A

d

94
Q

True or False? The glycolytic system supports moderate-intensity work lasting up to 90 seconds.

A

true

95
Q

True or False? Energy systems interact and transition smoothly to continue performing work rather than working in a segregated fashion.

A

true

96
Q

True or False? The aerobic system can maintain energy production until fat stores are depleted as a limiting factor to ATP production.

A

false

97
Q

True or False? Post-exercise glycogen storage can be optimized with a meal or supplement containing a 1:1 carbohydrate-protein ratio.

A

false

98
Q

____relates to the increase in oxygen consumption and caloric expenditure for hours following strenuous activity due to an oxygen deficit created during the bout

A

excess post-exercise oxygen consumption

99
Q

Ischemia and the burning sensation that progressively occurs at the end of an anaerobic set is due to the accumulation of _____ within the working tissues.

A

hydrogen ions

100
Q

____ periods are used between sets of exercise while ____ periods are used in between separate exercise bouts to allow for adaptations

A

rest, recovery

101
Q

Identify the energy system used for each of the following.
a. Immediate energy:
b. Intermediate energy:
c. Continuous energy:

A

ATP and phosphagen
glycolysis
aerobic system

102
Q

Identify the two primary storage sites for glycogen.

A

liver, skeletal muscle

103
Q

Define the mechanism for each of the following.
a Acute peripheral fatigue
b General peripheral fatigue
c Central fatigue

A

a. cells experience dysfunction due to acidity which limits enzyme activity, requiring buffering compounds and a rest period before work can be re-initiated
b. occurs with a lack of energy in working tissues due to low pre-exercise stores or localized depletion of anaerobic stores from activity; acute rest intervals will not help, a recovery period is needed
c. occurs with systemic depletion of CHOs, resulting in reduced motor unit recruitment and firing rate; reflects a conscious and subconscious decision to reduce the intensity of exercise until energy replenishment and/or recovery have provided fuel for the re-initiation of work (hitting the wall – additional exercise is futile)

CPT (36 decks)

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