Energy Sources (Part 3)

Question 1

How is the respiratory quotient (RQ) calculated?

Answer 1

RQ = volume of carbon dioxide / volume of oxygen

Question 2

The RQ for carbohydrates = _
The RQ for fat = _
The RQ for protein = _

Answer 2

1

0. 7
1. 8

Question 3

What is the average respiratory quotient during rest?

Answer 3

0.83

Question 4

What happens to the RQ as intensity increases? Explain why…

Answer 4

It becomes closer to 1, because during high intensity activities more carbs are being used and their RQ = 1.0

Question 5

1 kg of weight lifted 1 meter requires how many mL of oxygen?

Answer 5

1.8

Question 6

For every 1 liter of oxygen consumed how many kcal are produced? How long does this process take?

Answer 6

5 kcal

5 minutes

Question 7

With every MET increase systolic BP raises - mm Hg

Answer 7

5-10

Question 8

The amount of energy per gram of substrate is highest in ____. However, per liter of oxygen used in aerobic metabolism, more energy is produced when metabolizing ____.

Answer 8

fat

carbs

Question 9

What are 3 factors that result in the gradual switch from a predominant reliance on triglyceride metabolism at rest to an increasing dependence upon carbohydrates as energy demands increase during high-intensity exercise?

Answer 9

• Carbohydrate metabolism produces more energy per liter of oxygen
• More fast-twitch muscle fibers are recruited
• Hormonal changes, especially an increase in epinephrine

Question 10

At what exercise intensity is the rate of fat metabolism maximized?

Answer 10

approximately 65-75% of maximal HR

Question 11

What are the 2 factors that affect the availability of triglyceride in the form of free fatty acids for use in aerobic metabolism?

Answer 11

• increase in the hormones that increase the activity of lipases
• ingesting high-carb meal or drink

Question 12

Ingesting high-carb meals and endurance training help to increase what?

Answer 12

liver and glycogen stores

Question 13

What happens when intramuscular and liver glycogen stores are depleted during long-duration, low-intensity activity?

Answer 13

fat is metabolized

Question 14

Define lactate threshold

Answer 14

The exercise intensity at which blood lactic acid begins to accumulate above the resting concentration

Question 15

What is onset of blood lactate accumulation (OBLA)?

Answer 15

the exercise intensity at which a specific blood lactic acid concentration occurs

Question 16

In untrained individuals, lactate threshold occurs at approximately __-__% of maximal oxygen consumption

Answer 16

50-60

Question 17

In endurance trained individuals, lactate threshold occurs at approximately __-__% of maximal oxygen consumption

Answer 17

65-80

Question 18

Lactic acid production exceeds removal during _____ metabolism

Answer 18

anaerobic

Question 19

As lactate threshold increases, endurance performance ______.

Answer 19

increases

Question 20

A higher lactate threshold allows for what?

Answer 20

performance of higher exercise intensity without an increase in blood lactic acid concentration

Question 21

How does an increase in mitochondrial size and/or number result in an increase in an increase in aerobic ATP production

Answer 21

Because aerobic enzymes are located in the mitochondria and an increased enzymatic activity in the Krebs cycle and ETC would result in increased ATP production

Question 22

What are the 2 substrate adaptations that improve endurance?

Answer 22

• increase in substrate availability

- increase substrate metabolism

Question 23

How long does it take for lactate threshold adaptations to occur?

Answer 23

3 weeks

Question 24

What are the 3 things that increase the ability to perform aerobic metabolism?

Answer 24

• increases in enzyme concentrations
• increases in mitochondrial density and volume
• increases in blood supply

Question 25

Define oxygen debt

Answer 25

The period during which the level of oxygen consumption is below that is necessary to supply all the ATP required of any exercise

Question 26

Define steady-state oxygen consumption

Answer 26

The condition in which all energy needed is provided by aerobic metabolism

Question 27

During steady-state oxygen need _____ work

Answer 27

equals

Question 28

Is there an increase in lactic acid levels during steady-state?

Answer 28

No

Question 29

Define oxygen deficit

Answer 29

The difference between the amount of oxygen actually consumed during exercise and that which would be consumed if energy demands could be met solely through aerobic metabolism

Question 30

Indirectly, what does oxygen deficit refer to?

Answer 30

the anaerobic energy used to perform a particular workload

Question 31

What are the 2 phases of oxygen debt?

Answer 31

- rapid phase | - slow phase

Question 32

Describe the rapid phase of oxygen debt

Answer 32

It typically lasts approximately 2-3 minutes and the majority of intramuscular PC is resynthesized

Question 33

__% of the lactic acid produced during exercise is aerobically metabolized, __% is used to synthesize glucose, and __% is used to synthesize gluconeogenic amino acids

Answer 33

70 20 10

Question 34

Does oxygen debt = oxygen deficit?

Answer 34

No

Question 35

Define excess postoxygen consumption

Answer 35

The amount of oxygen taken in above resting values after an exercise bout

Question 36

What are the 2 ways to recover following exercise?

Answer 36

Active or passive recovery

Question 37

Which form of recovery decreases blood lactic acid concentrations significantly faster?

Answer 37

active

Question 38

What are the 2 ways to measure energy production?

Answer 38

- direct calorimetry | - indirect calorimetry

Question 39

What does direct calorimetry use to determine metabolic rate?

Answer 39

heat production measurements

Question 40

What does indirect calorimetry use to determine metabolic rate?

Answer 40

oxygen utilized, CO2 produced, and the ratio between the 2

Question 41

Define basal metabolic rate

Answer 41

The metabolic rate determined in the supine position, 12 to 18 hours after a meal, immediately after waking up and in a thermoneutral environment

Question 42

Define resting metabolic rate

Answer 42

The metabolic rate approximately 4 hours after a light meal and after approximately 30 to 60 minutes of resting quietly

Question 43

What factors affect metabolic rate?

Answer 43

- gender - body temperature - stress levels - body surface area

Question 44

Intramuscular PC accounts for __% of ATP during a 3 second sprint

Answer 44

55

Question 45

Intramuscular ATP accounts for __% of ATP during a 3 second sprint

Answer 45

32

Question 46

Lactic acid accounts for __% of ATP during a 3 second sprint

Answer 46

10

Question 47

Aerobic metabolism accounts for __% of ATP during a 3 second sprint

Answer 47

3

Question 48

An increase in lactic acid produces a ____ in pH

Answer 48

decrease

Question 49

How many grams of lactic acid can our body handle?

Answer 49

60-70 grams

Question 50

1 mole of glucose breaks down into how many grams of lactic acid

Answer 50

180 grams

Question 51

There are ___ grams of glucose stored in the blood, ___ grams of glycogen stored in the liver, and ___ grams of glycogen stored in muscle

Answer 51

20 100 350

Question 52

What can be defined as the maximal rate at which oxygen can be consumed?

Answer 52

VO2 max

Question 53

VO2 max is ____ when a large muscle mass is involved

Answer 53

higher

Question 54

What kind of treadmill work produces a higher VO2 max?

Answer 54

inclined treadmill work

Question 55

Does arm or leg ergometry produce higher VO2 max levels? Why?

Answer 55

leg, because larger muscle groups are used

Question 56

Mean values of VO2 max are __-__% less in women. Why?

Answer 56

10-20 Because they have higher body fat and lower hemoglobin concentrations

Question 57

On average hemoglobin = __ g/dL in women and __ g/dL in men

Answer 57

14 16

Question 58

After the age of 25 years VO2 max declines _% per decade

Answer 58

9%

Question 59

What are the 5 determinants of oxygen uptake?

Answer 59

1) Pulmonary ventilation 2) Diffusion of oxygen 3) Cardiac performance 4) Skeletal vascular bed 5) Extraction of oxygen by contracting skeletal muscle

Question 60

What is an efficient VO2 max related to?

Answer 60

a high TV and a low RR

Question 61

Steady state exercise occurs at about __% of max HR, which is approximately ___-___ bpm in most people

Answer 61

60% 120-140 bpm

Question 62

A person who is trained accumulates ____ oxygen debt than a person who is untrained

Answer 62

less

Question 63

There is a _____ relationship between oxygen uptake and HR

Answer 63

linear

Question 64

How do you calculate minute ventilation?

Answer 64

Tidal volume x RR

Question 65

Normal TV = ___ mL/breath Normal RR = __ breaths/minute Which means normal minute ventilation = _____ mL/minute

Answer 65

500 mL 10 breaths/min 5,000 mL

Question 66

HR and systolic BP return to normal __-__ minutes following exercise

Answer 66

15-20

Question 67

Following moderate and maximal exercise there is a fast and slow component. What are each aka?

Answer 67

Fast: Alactacid component Slow: Lactacid component

Question 68

What happens during the fast/alactacid component?

Answer 68

ATP-PC and myoglobin are replenished

Question 69

This restoration of muscle ATP-PC (fast component) takes how long?

Answer 69

2--5 minutes

Question 70

What happens during the slow/lactacid component?

Answer 70

lactic acid is removed

Question 71

This removal of lactic acid (slow component) takes how long?

Answer 71

30 minutes to an hour

Question 72

What does the restoration of muscle and liver glycogen depend on? How long does this take?

Answer 72

It depends on the type of exercise performed (how much glycogen is spent during the exercise) can take anywhere from 10-46 hours

Question 73

What 5 things does blood lactate accumulation depend on?

Answer 73

- Intensity - Low tissue oxygen - Reliance on glycolysis - Activation of fast twitch fibers - Reduced lactate removal

Question 74

What are 3 characteristics of people who have high blood lactate thresholds?

Answer 74

- have more slow twitch fibers - higher VO2 max - higher capillary density and mitochondria

Question 75

What are the 3 fates of lactic acid as it is removed?

Answer 75

- Excreted in urine and sweat - Converted to glucose and glycogen - Oxidized to CO2 and water