NASM® CPT > Chapter 8 - Exercise Metabolism and Bioenergetics > Flashcards

Chapter 8 - Exercise Metabolism and Bioenergetics Flashcards

After completing this deck, the fitness professional will be able to identify the first law of thermodynamics and how it relates to exercise, describe the energy systems, identify how each macronutrient can be used as fuel, and integrate concepts of energy balance for body composition management. (53 cards)

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1
Q

Glycogen can be stored where?

A
  1. Liver
  2. Individual muscle fibers

Liver glycogen can serve as energy for all muscles of the body. Muscle glycogen can only be used by that individual muscle. For example, think of the human body as a large neighborhood, each piece of property serving as a different muscle. The neighborhood pool (representing the liver) can be used by all members of that neighborhood. A pool in your backyard (representing a muscle) can only be used by you.

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2
Q

What does the first law of thermodynamics state?

A

Energy cannot be created or destroyed but can be converted from one form to another.

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3
Q

Glycolysis produces enough ATP to last how long?

A

About 2 minutes.

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4
Q

This energy system is the fastest energy system, supplying energy to working muscles for 10-15 seconds.

A

ATP-PC

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5
Q

If someone expends more energy than they consume, what will happen?

A

They will lose weight.

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6
Q

What could cause ketones to rise?

A

Not eating enough carbohydrates.

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7
Q

The end by-products of the oxidative system are?

A
  • Wate
  • Carbon dioxide
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8
Q

What are the steps of glycolysis?

A
  1. Carbohydrates are made into glucose.
  2. Glucose enters glycolysis where glucose is made into ATP and 2 molecules of pyruvate.
  3. Pyruvate is made into lactate in the absence of oxygen and is shuttled out of the cell.
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9
Q

Is there a fat-burning zone?

A

No

While lower-intensity activities will use more fat as fuel, they do not burn a lot of calories unless performed for a very long time. While exercising at a moderate or vigorous intensity use more carbohydrates as fuel, it burns more calories in a given amount of time.

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10
Q

It takes about how many minutes of exercise for the majority of muscle glycogen stores to be depleted.

A

90

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11
Q

Define:

Exercise post oxygen consumption

(EPOC)

A

The state at which the body’s metabolism is elevated after exercise.

EPOC is used to reestablish baseline levels of ATP and PC to assist in clearing metabolic waste products.

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12
Q

What are the three main energy systems, or ways of creating more ATP?

A
  1. ATP-PC system
  2. Glycolysis
  3. Oxidative system
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13
Q

The oxidative system creates enough ATP to last how long?

A

Indefinitely, assuming there are enough substrates to sustain the creation of ATP.

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14
Q

A person performing 8-12 repetitions of an exercise would most likely be using which energy system?

A

Glycolysis

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15
Q

Define:

Steady-state aerobic exercise

A

Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and rate of oxygen consumption.

Steady-state exercise will not burn more calories than other types of exercise.

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16
Q

What percentage of the energy released during metabolism is used for cellular work?

A

40%

The rest of the energy is released as heat.

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17
Q

What energy systems are considered to be anaerobic?

A
  • ATP-PC
  • Glycolysis

Anaerobic means without oxygen, meaning these energy systems do not need oxygen to produce ATP.

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18
Q

Define:

Exercise metabolism

A

Bioenergetics as it relates to the body during exercise.

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19
Q

What is Ventilatory Threshold 1?

(VT1)

A

When the body is using an equal mix of fats and carbohydrates as fuel sources.

50% of energy is from carbohydrates and 50% of energy is from fats.

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20
Q

What are the steps of the oxidative system using fats as a substrate?

A
  1. Fats are broken into free fatty acids.
  2. Free fatty acids go through a process called beta-oxygen to create Acetyl CoA.
  3. Acetyl CoA goes to the citric acid (or krebs) cycle, creating ATP and free electrons.
  4. Electrons go to the electron transport chain and more ATP is created.
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21
Q

Fill in the blank:

The primary end product after the digestion of carbohydrate is a monosaccharide called ____________.

A

Glucose

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22
Q

Why are ketones made?

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A

To act as glucose when natural glucose is low in the body.

23
Q

Fill in the blank:

The process of stripping the amino group from an amino acid to a carbon skeleton in order to be used for the production of glucose for energy is called ________.

24
Q

The amount of energy needed depends on what factors?

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A
  1. Activity levels
  2. Age
  3. Gender
  4. Pregnancy
  5. Existing muscle mass
  6. Hormone function
  7. Medications
  8. Genetics
25
# Define: Essential amino acid
Amino acids that cannot be created by the human body and must be consumed in the diet. ## Footnote *Humans use 20 different amino acids. 9 of them are essential.*
26
Before amino acids can be used to create ATP, they need to undergo one of what two processes?
1. Gluconeogenesis 2. Ketogenesis ## Footnote **Gluconeogenesis** is the process of creating glucose from something that is not glucose. **Ketogenesis** is the formation of ketones, a substrate that can be metabolized as glucose.
27
Where are ketone bodies made?
The liver
28
What are the main **sources** of energy for humans?
* Carbohydrates * Fats * Proteins ## Footnote *Carbohydrates, fats, and proteins are also referred to as macronutrients.*
29
The oxidative system consists of these three systems:
1. Aerobic Glycolysis 2. The Krebs Cycle 3. Electron Transport Chain ## Footnote For more information on the oxidative system, click [here](https://www.youtube.com/watch?v=00jbG_cfGuQ&t=465s).
30
What is ventilatory threshold 2? | (VT2)
The point where nearly all energy is being made by glucose. ## Footnote *Metabolism of fat takes too long so eventually to keep up with the demands of the body during exercise, glucose will be the main source of ATP production.*
31
# Define: Metabolism
The sum of all chemical reactions in the body.
32
Running a marathon would primarily rely on which energy system?
Oxidative
33
What is the **stored form** of glucose called?
Glycogen ## Footnote *Glycogen is stored in the muscles and liver. This glycogen is used when glucose is not readily available to be made into ATP.*
34
What are the steps of the oxidate system using **carbohydrates** as the fuel source?
1. Carbohydrates are made into glucose. 2. Glucose enters glycolysis where glucose is made into ATP and 2 molecules of pyruvate. 3. Pyruvate joins with oxygen to create Acetyl CoA. 4. Acetyl CoA goes to the citric acid (or krebs) cycle, creating ATP and free electrons. 5. Electrons go to the electron transport chain and more ATP is created.
35
# Define: Bioenergetics
The study of energy in the human body.
36
What is a substrate?
A broken-down form of a macronutrient that is used to create ATP.
37
# Fill in the blank: When energy is released from ATP by splitting the last phosphate group away, the remaining compound is called \_\_\_\_\_\_\_\_\_.
Adenosine Diphosphate | (ADP)
38
Total daily energy expenditure is a combination of what factors?
* Resting metabolic rate * Activity thermogenesis (exercise + nonexercise activity) * Thermic effect of food
39
The ATP+PC system creates enough ATP to last how long?
10-15 seconds
40
What is the substrate form of proteins that can be used to create more ATP?
Amino Acids ## Footnote *When referring to bioenergetics and exercise metabolism, protein can be used to create ATP however the body would rather use amino acids for other things such as repairing the body and creating hormones as carbohydrates and fats serve as a better and more efficient way to make ATP.*
41
Running a 100-meter dash would primarily rely on which energy system?
ATP-PC
42
Which component of TDEE makes up the largest portion of energy expenditure for most people?
RMR
43
What is the substrate form of fats called?
Triglycerides ## Footnote *Triglycerides are also called free fatty acids.*
44
What **molecule** serves as the main form of energy in the human body?
Adenosine triphosphate | (ATP) ## Footnote *ATP is made out of an adenine group, ribose sugar, and 3 phosphates. Energy is held in the bond between the 2nd and 3rd phosphate groups.*
45
How does the ATP-PC system work?
1. Adenosine diphosphate (ADP) meets phosphocreatine (PC) and ATP is created by joining the phosphate attached to the creatine to ADP. 2. ATP is broken apart to release the energy between the 2nd and 3rd phosphate. ## Footnote *ADP is left to be reused, phosphate is recycled, and the energy released is used to complete the desired activity. This will last until PC levels run out faster than can be replenished.*
46
# Fill in the blank: Each molecule of glucose is broken down into \_\_\_\_ ATP during glycolysis.
2
47
As the intensity of exercise increases, the duration of exercise will increase or decrease?
Decrease
48
What are the steps of the oxidative system using **proteins** as a fuel source?
1. Proteins are broken into amino acids. 2. Amino acids go through a process called deamination to create Acetyl CoA. 3. Acetyl CoA goes to the citric acid (or krebs) cycle, creating ATP and free electrons. 4. Electrons go to the electron transport chain and more ATP is created.
49
What is the main source of energy when the body is at rest?
Fats ## Footnote *Fats can make more ATP than carbohydrates, however it takes longer to break down fat. As energy increases, carbohydrates will be used to create energy because it is faster to use carbohydrates to create ATP.*
50
What **element** is essential to life and is the backbone of all macronutrients?
Carbon
51
What is the simplest form of carbohydrate and is essential for creating ATP?
Glucose ## Footnote *Carbohydrates will be broken down into glucose to make ATP. The substrate of fats and protein will undergo a process to turn it into glucose before being made into ATP.*
52
# Fill in the blank: A single molecule of glucose can produce \_\_\_\_\_ ATP molecules during aerobic conditions.
35-40
53
# Fill in the blank: Amino acids that the body is able to manufacture are referred to as \_\_\_\_\_\_\_\_\_\_\_\_\_.
Nonessential Amino Acids
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