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CSCS > Chapter 3: Bioenergetics of Exercise and Training > Flashcards

Chapter 3: Bioenergetics of Exercise and Training Flashcards

1
Q

flow of energy in a biological system, process that converts macronutrients into usable forms of energy to perform work

A

bioenergetics

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2
Q

what is metabolic specificity of training?

A

the concept that appropriate intensities and rest intervals can permit the selection of specific primary energy systems during training for specific athletic events

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3
Q

metabolism

A

total of all the catabolic and anabolic reactions in a biological system

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4
Q

catabolism

A

breakdown of large molecules into smaller molecules with the release of energy

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5
Q

anabolsim

A

synthesis of a large molecule from smaller molecules that requires energy released from catabolic reactions

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6
Q

energy-releasing reactions that are generally catabolic

A

exergonic reactions

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7
Q

reactions that require energy, include anabolic processes and the contraction of muscle

A

endergonic reactions

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8
Q

molecule that allows the transfer of energy from exergonic to endergonic reactions

A

ATP

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9
Q

hydrolysis

A

the breakdown of one molecule of ATP to yield energy

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10
Q

3 basic energy systems to replenish ATP

A

phosphagen
glycolysis
oxidative

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11
Q

processes that do not require oxygen

A

anaerobic

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12
Q

processes that depend on oxygen

A

aerobic

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13
Q

2 anaerobic energy systems that occur in the sarcoplasm of the muscle cell

A

phosphagen and glycolytic systems

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14
Q

2 aerobic mechanisms that occur in the mitochondria of muscle cells and require oxygen

A

kreb’s cycle and oxidative system

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15
Q

what is the only macronutrient that can be metabolized for energy without the direct involvement of oxygen and critical during anaerobic metabolism?

A

carbohydrate

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16
Q

energy system that provides ATP primarily for short term, high intensity activities and is highly active at the start of all exercise regardless of intensity

A

phosphagen system

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17
Q

which muscle fiber type contains higher concentrations of CP and can therefore replenish ATP faster through the phosphagen system during anaerobic explosive exercise?

A

type II fast twitch

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18
Q

energy system that uses the breakdown of carbohydrates to resynthesize ATP (either glycogen stored in the muscle or glucose delivered in the blood)

A

glycolysis

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19
Q

anaerobic glycolysis (fast)

A

when pyruvate is converted to lactate, ATP resynthesis occurs at a faster rate but is limited in duration

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20
Q

aerobic glycolysis (slow)

A

when pyruvate is shuttled into the mitochondria to undergo the kreb’s cycle, ATP resynthesis rate is slower but can occur for a longer duration if exercise intensity is low enough

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21
Q

true or false: lactate is the cause of muscle fatigue

A

false

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22
Q

metabolic acidosis

A

process of an exercise induced accumulation of H+ that may be responsible for much of the fatigue that occurs during exercise

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23
Q

causes fatigue by reducing pH, inhibiting glycolytic reactions, and interfering with the muscle’s excitation-contraction coupling

A

H+

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24
Q

what is the cori cycle?

A

process where lactate is transported in the blood to the liver to be converted to glucose

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25
Q

end result of glycolysis

A

pyruvate

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26
Q

a series of reactions that continues the oxidation of the substate from glycolysis and produces 2 ATP molecules

A

Krebs cycle

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27
Q

what energy system uses carbs and fats as the primary source of ATP at rest and during low intensity activities?

A

oxidative system

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28
Q

what is lactate threshold?

A

the exercise intensity at which blood lactate begins an abrupt increase above the baseline concentration, increased reliance on anaerobic mechanisms

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29
Q

what is the typical lactate threshold for untrained individuals?

A

50-60% of maximal oxygen uptake

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30
Q

what is the typical lactate threshold for trained individuals?

A

70-80% of maximal oxygen uptake

30
Q

what is the onset of blood lactate accumulation (OBLA)?

A

occurs when the concentration of blood lactate reaches 4mmol/L, usually during high intensity exercise

31
Q

what type of muscle fiber produces lactate?

A

type IIa and type IIx

32
Q

what type of muscle fiber oxidizes lactate?

A

type I

33
Q

why is training near LT and OBLA important?

A

it allows the athlete to work at higher intensities with less fatigue

34
Q

how many net ATP are produced via the oxidative energy system from the metabolism of one glucose?

A

38

35
Q

what energy system produces ATP at the quickest rate but shortest duration?

A

phosphagen system

36
Q

what energy system produces ATP at the slowest rate but longest duration?

A

oxidative system

37
Q

how many ATP are produced via slow glycolysis?

A

2 net ATP

38
Q

a method that emphasizes bioenergtic adaptations for a more efficient energy transfer by using predetermined work to rest ratios

A

interval training

39
Q

brief repeated bouts of high intensity exercise with intermittent recovery periods

A

HIIT

40
Q

process of anaerobic glycolysis

A

pyruvate gets converted to lactate

41
Q

process of aerobic glycolysis

A

glucose converted to pyruvate
pyruvate goes to the mitochondria
pyruvate undergoes Krebs cycle

42
Q

what are the three ways blood sugar can be stored?

A

fat
glycogen
used for energy

43
Q

oxygen uptake above resting values used to restore the body to the pre exercise condition

A

EPOC

44
Q

total energy cost of exercise

A

oxygen deficit

45
Q

postexercise oxygen uptake

A

oxygen debt/recovery O2/EPOC

46
Q

what type of mechanism provides much of the energy for work if the exercise intensity is above the maximal oxygen uptake?

A

anaerobic mechanisms

47
Q

the process of ATP hydrolysis results in what 3 things?

A

ADP
H+
energy

48
Q

why does energy come from anaerobic mechanisms at the start of exercise?

A

aerobic system responds slowly to the initial increase in the demand for energy

49
Q

energy systems depend on what two aspects of training with program design?

A

primarily: level of intensity
secondarily: duration

50
Q

what percentage of power is the phosphagen system primarily used for?

A

90-100%

51
Q

process of cutting a glucose molecule in half that happens outside the mitochondria

A

glycolysis

52
Q

what energy system is being used when walking?

A

slow or aerobic glycolysis

53
Q

true or false: glycolysis requires oxygen

A

false

54
Q

process of making new glucose molecules

A

gluconeogenesis

55
Q

what are 2 examples of catecholamines that are released to increase blood sugar?

A

epinephrine and norepinephrine

56
Q

fat burning system that produces a greater amount of ATP but takes longer

A

beta oxidation

57
Q

true or false: higher intensity training has a higher EPOC

A

true

58
Q

if you accumulate oxygen debt/deficit during exercise, you will pay it back after the workout in the form of what?

A

EPOC

59
Q

what fuel source is used for energy production during rest?

A

70% fats, 30% carbs

60
Q

what energy systems are used for energy production at rest?

A

aerobic glycolysis
Krebs cycle
oxidative phosphorylation

61
Q

what energy system will you use for running a marathon?

A

oxidative (50% fats, 50% carbs)

62
Q

what energy system is used during interval training?

A

anaerobic glycolysis and oxidative

63
Q

what fuel source is used during high intensity exercise?

A

~ 90% carbs

64
Q

adds aerobic endurance training to the training of anaerobic athletes in order to enhance recovery

A

combination training

65
Q

what is the importance of interval training?

A

much more training can be accomplished at higher intensities

66
Q

the rate of glycogen depletion is related to what?

A

exercise intensity

67
Q

at what intensity % of exercise does muscle glycogen become an increasingly important energy substrate?

A

60% of maximal oxygen uptake

68
Q

how many grams of carbs per kg of body weight should be ingested 2 hours following exercise for optimal repletion of muscle glycogen?

A

0.7 to 3.0g

69
Q

how does repletion of muscle glycogen occur during recovery?

A

post exercise carbohydrate ingestion

70
Q

work to rest period ratio for phosphagen system at 90-100% power

A

1:12 to 1:20

71
Q

work to rest period ratio for aerobic glycolysis at 75-90% power

A

1:3 to 1:5

72
Q

work to rest period ratio for fast glycolysis and oxidative systems at 30-75% power

A

1:3 to 1:4

73
Q

work to rest period ratio for oxidative system at 20-30% power

A

1:1 to 1:3

CSCS (9 decks)

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