WK 1

Question 1

Three types of exercise adaptations that can occur?

Answer 1

Catabolic, anabolic and strength

Question 2

FITT Principle for Cardiovascular endurance?

Answer 2

F = 3-5 x week 
I = 60 - 90% MHR
T = 30 + mins
T = Cardio based exercises

Question 3

FIIT for muscular endurance?

Answer 3

F = 3 -5 x week 
I = 12 + reps, 2-4sets 
T = 30 - 60 mins 
T = strength / resistance / bodyweight

Question 4

FITT for muscular strength

Answer 4

F = 3 x week 
I = 3 - 7 reps, 3 - 5 sets 
T = 15 - 60 mins
T = resisitance training

Question 5

2 major forms of energy?

Answer 5

Kinetic (due to motion) and potential (stored)

Question 6

Molecular makeup of ATP?

Answer 6

x1 adenine ring
x1 ribose sugar
x3 phosphate groups

Question 7

Energy systems - Two forms of oxidation and their oxygen presence?

Answer 7

Aerobic - oxygen present

Anaerobic - no oxygen

Question 8

What is the anaerobic energy system used for?

Answer 8

Sports requiring energy quickly and in short busts.

Question 9

Two types of anaerobic energy systems?

Answer 9

Phosphagen system and anaerobic glycolysis (lactic acid system)

Question 10

Explain the phosphagen system

Answer 10

Can work without oxygen present.

Can only produce energy for up to 4 secs to support max muscle contraction.

Question 11

What does the phosphagen system use as fuel?

Answer 11

Creatine (stored in muscles)

Question 12

Explain anaerobic glycolysis (lactic acid system)

Answer 12

Can work without oxygen present.

Can only produce energy for 12 - 60 secs.

Question 13

What does anaerobic glycolysis use as fuel?

Answer 13

Carbohydrates

Question 14

Explain the Aerobic system?

Answer 14

Utilizes fats and carbs to create ATP.

Requires adequate oxygen.

Question 15

How does the aerobic system use carbs.

Answer 15

Pyruvate undergoes decarboxylation to = acetyl CoA via Kreb’s cycle.
Reduced co-enzymes from Krebs cycle and glycolysis are re-oxidised in the electron transport chain = large amounts of ATP.

Question 16

How many molecules of ATP do you get from 1 glucose molecule?

Answer 16

Complete oxidation of 1 glucose molecule = 38 ATP molecules.

Question 17

What is the main energy system used for endurance events?

Answer 17

Aerobic ( utilising carbs)

Question 18

Components of energy expenditure?

Answer 18

Adaptive Thermogenesis (AT)
Thermic Effect of Food (TEF)
Thermic Effect of Activity (TEA)
Basal Metabolic Rate (BMR) / Basal Energy Expenditure (BEE) / Resting Metabolic Rate (RMR)

Question 19

Factors Influencing BMR?

Answer 19

Age
Height
Growth
Gender 
Illness + stress
Body composition 
Hormones 
Environmental Temperature
Smoking / caffeine

Question 20

4 ways of determining energy expenditure?

Answer 20

1. Indirect calorimetry (measures rate of oxygen consumption and carbon dioxide production)
2. Direct calorimetry (continuous measurement of gas exchange)
3. Non-calorimetry (heart rate measurement via wearables / doubly labeled water method)
4. Factorial method - PAL (predictive equation to determine EER)