Introduction - Unit 2

Question 1

training effect

Answer 1

An increase in functional capacity of muscles and other bodily tissues as a result of increased stress (overload) placed upon them.

Question 2

training effect 2

Answer 2

impacts the body in several ways. The body begins to change at the cellular level, allowing more energy to be released with less oxygen. Heart function improves and the capillaries proliferate in order to allow a more efficient flow of oxygen and nutrients. The muscles, connective tissues, and bones involved with a particular physical activity strengthen to accommodate improved proficiency at performing the activity. Over time, the body’s composition changes (e.g., fat mass may decrease while muscle mass increases) and movements become more efficient. In addition, resting heart rate and blood pressure drop. You can help your clients achieve these adaptations by educating yourself and learning how to develop appropriate fitness and health plans for them.

Question 3

homeostasis

Answer 3

The automatic tendency to maintain a relatively constant internal environment. Refers to the body’s automatic tendency to maintain a constant internal body environment through various processes.

Question 4

metabolism

Answer 4

The total of all the chemical and physical processes by which the body builds and maintains itself (anabolism) and by which it breaks down its substances for the production of energy (catabolism).

Question 5

glucose

Answer 5

Principal circulating sugar in the blood and the major energy source of the body.

Question 6

ketone bodies

Answer 6

Bodies produced as intermediate products of fat metabolism.

Question 7

lactic acid

Answer 7

A by-product of glucose and glycogen metabolism in anaerobic muscle energetics.

Question 8

amino acid

Answer 8

The building blocks of protein. There are 24 amino acids, which form countless number of different proteins.

Question 9

fatty acids

Answer 9

Any of a large group of monobasic acids, especially those found in animal and vegetable fats and oils.

Question 10

anabolism

Answer 10

The building up in the body of complex chemical compounds from simpler compounds (e.g., proteins from amino acids).

Question 11

catabolism

Answer 11

The breaking down in the body of complex chemical compounds into simpler ones (e.g., proteins to amino acids).

Question 12

UNDERSTANDING METABOLISM

Answer 12

The body sustains itself and adapts to its environment through metabolism. In order for metabolism to occur, the body needs both energy and building blocks for growth and repair. It gets its energy from the breakdown of nutrients such as glucose, ketone bodies, lactic acid, amino acids, and fatty acids. To construct molecules for growth and repair, a delicate interplay must exist between anabolism and catabolism.

Question 13

Anabolism 2

Answer 13

includes the chemical reactions that combine different biomolecules to create larger, more complex ones. The net result of anabolism is the creation of new cellular material, such as enzymes, proteins, cell membranes, new cells, and growth/ repair of the many tissues. That energy is stored as glycogen and/or fat and in muscle tissue. Anabolism is necessary for growth, maintenance, and repair of tissues.

Question 14

Catabolism 2

Answer 14

includes the chemical reactions that break down complex biomolecules into simpler ones for energy production, for recycling of molecular components, or for their excretion. Catabolism provides the energy needed for transmitting nerve impulses and muscle contraction.

Question 15

metabolic set point

Answer 15

The base rate of metabolism that the body seeks to maintain; resulting in basal metabolic rate.

Question 16

basal metabolic rate (BMR)

Answer 16

The minimum energy required to maintain the body’s life function at rest; usually expressed in calories per hour per square meter of the body surface.

Question 17

thermic effect

Answer 17

The heat liberated from a particular food; it is a measure of its energy content and its tendency to be burned as heat. This process of heat liberation is also commonly referred to as “thermogenesis.”

Question 18

calorie

Answer 18

A unit of heat; specifically, it is the amount of energy required to raise the temperature of 1 gram of water 1 degree Celsius at 1 atmosphere.

Question 19

kilocalorie (kcal)

Answer 19

A unit of measurement that equals 1,000 calories, or 1 Calorie. Used in metabolic studies, it is the amount of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius at a pressure of 1 atmosphere. The term is used in nutrition to express the fuel (energy) value of food.

Question 20

respiratory quotient (RQ)

Answer 20

A method of determining the “fuel mix” being used, giving us a way to measure the relative amounts of fats, carbohydrates, and proteins being burned for energy. is the ratio of the volume of carbon dioxide expired to the volume of oxygen consumed. Because the amounts of oxygen used up for the combustion of fat, carbohydrate, and protein differ, differences in the RQ indicate which nutrient source is being predominantly used for energy purposes.

Question 21

oxidation

Answer 21

The chemical act of combining with oxygen or of removing hydrogen.

Question 22

maximal oxygen uptake (ImageO2 max)

Answer 22

The highest rate of oxygen consumption which a person is capable.

Question 23

branched-chain amino acids (BCAAs)

Answer 23

The amino acids L-leucine, L-isoleucine and L-valine, which have a particular molecular structure that gives them their name and comprises 35 percent of muscle tissue. The BCAAs, particularly L-leucine, help increase work capacity by stimulating production of insulin, the hormone that opens muscle cells to glucose. BCAAs are burned as fuel during highly intense training and at the end of long-distance events when the body recruits protein for as much as 20 percent of its energy needs.

Question 24

Endurance exercise stimulates the following changes

Answer 24

Increased muscle glycogen storage capacity
Increased muscle mitochondrial density
Increased resting adenosine triphosphate (ATP) content in muscles
Increased resting creatine phosphate (CP) content in muscles
Increased resting creatine content in muscles
Increased aerobic enzymes
Increased percentage of slow-twitch muscle fibers
Decreased percentage of fast-twitch muscle fibers
Decreased muscle size, when compared to strength training
Increased cardiac output
Decreased resting heart rate
Decreased body fat
Increased Krebs cycle enzymes
Increased number of capillaries

Question 25

Some of the major changes measured as a result of aerobic exercise (especially interval training) include the following

Answer 25

Increased mitochondrial density in slow-twitch muscle fiber, which results in higher energy production from fatty acids. Maximum oxidative capacity develops in all fiber types Higher aerobic capacity Increase in trained muscle capacity to utilize and mobilize fat, resulting from higher amounts of fat-metabolizing enzymes, and increased blood flow Greater development of slow-twitch muscle fibers, increased myoglobin content (an iron–protein compound in muscle), which acts to store and transport oxygen in the muscles

Question 26

Some of the major changes measured as a result of anaerobic exercise include the following:

Answer 26

Increased size and number of fast-twitch muscle fibers Increased tolerance to higher levels of blood lactate Increases in enzymes involved in the anaerobic phase of glucose breakdown (glycolysis) Increased muscle resting levels of ATP, CP, creatine, and glycogen content Increased levels of growth hormone and testosterone after short bouts (45 to 75 min) of high-intensity weight training

Question 27

adenosine triphosphate (ATP)

Answer 27

An organic compound found in muscle which, upon being broken down enzymatically, yields energy for muscle contraction.

Question 28

creatine phosphate (CP)

Answer 28

A high-energy phosphate molecule that is stored in cells and can be used to immediately resynthesize ATP.

Question 29

Energy Systems that are used to support these activities: Strength/power

Answer 29

Energy coming from immediate ATP stores. Examples include shot put, powerlift, high jump, golf swing, tennis serve, and a throw. Activities last about 0 to 3 seconds of maximal effort.

Question 30

Energy Systems that are used to support these activities: Sustained power

Answer 30

Energy coming from immediate ATP and CP stores. Examples include sprints, fast breaks, football lineman. Activities last about 0 to 10 seconds of near-maximal effort.

Question 31

Energy Systems that are used to support these activities: Anaerobic power/endurance

Answer 31

Energy coming from ATP, CP, and lactic acid. Examples include 200- to 400-meter dash and 100-yard swim. Activities lasting about 1 to 2 minutes.

Question 32

Energy Systems that are used to support these activities: Aerobic endurance

Answer 32

Energy coming from the oxidative pathway. Activities last over 2 minutes.

Question 33

ATP PRODUCTION Adenosine triphosphate (ATP)

Answer 33

is the molecule that stores energy in a form that can be used for muscle contractions. Energy production then revolves around rebuilding ATP molecules after they are broken down for energy utilization. Muscle cells store a limited amount of ATP. During exercise the body requires a constant supply of ATP in order to provide the energy needed for muscular contraction.

Question 34

WHAT SHOULD A PERSONAL TRAINER KNOW?

Answer 34

``` Exercise programming Exercise physiology Functional anatomy and biomechanics Assessments and fitness testing Nutrition and weight management Basic emergency procedures and safety Program administration Human behavior and motivation ```

Question 35

Training effect 3

Answer 35

Our ability as fitness professionals to educate and effectively draw our clients into the fitness lifestyle and optimal health comes from a plan that is based in the aforementioned areas as well as the knowledge of muscular, cardiopulmonary, and metabolic adaptations. These adaptations are known as the....

Question 36

Other metabolic functions under homeostatic control include the following:

Answer 36

Hormone production and concentration level maintenance Maintenance of serum oxygen levels and carbon dioxide levels pH balance in the blood and cells Water content of cells and blood Blood glucose levels and other nutrient levels in the cell Metabolic rate

Question 37

Calculating Caloric Expenditure

Answer 37

You can estimate your total daily caloric expenditure by multiplying the Harris-Benedict equations for basal metabolic rate by an activity level factor that accounts for your daily physical activity levels and the thermic effect of food.

Question 38

respiratory quotient (RQ) 2.

Answer 38

A method of determining the “fuel mix” being used, giving us a way to measure the relative amounts of fats, carbohydrates, and proteins being burned for energy.

Question 39

The respiratory quotient for carbohydrate

Answer 39

is 1.0

Question 40

the respiratory quotient for fat

Answer 40

Is 0.7

Question 41

Fat has a lower respiratory quotient value

Answer 41

because fatty acids require more oxygen for oxidation than the amount of carbon dioxide produced.

Question 42

The average person at rest will have an RQ of about 0.8; however,

Answer 42

this result is from using a mixture of fatty acids and carbohydrates, not the protein itself, for energy production. Remember, proteins (broken down into amino acids) are not usually used for energy. In a normal diet containing carbohydrate, fat, and protein, about 40to 45 percent of the energy is derived from fatty acids, 40 to 45 percent from carbohydrates, and 10 to 15 percent from protein. However, this rate of energy production varies based on diet, physical activity, and level of physical training.

Question 43

Exercise stimulates a series of metabolic responses that affect the body’s anatomy, physiology, and biochemical makeup. Endurance exercise stimulates the following changes:

Answer 43

Increased muscle glycogen storage capacity Increased muscle mitochondrial density Increased resting adenosine triphosphate (ATP) content in muscles Increased resting creatine phosphate (CP) content in muscles Increased resting creatine content in muscles Increased aerobic enzymes Increased percentage of slow-twitch muscle fibers Decreased percentage of fast-twitch muscle fibers Decreased muscle size, when compared to strength training Increased cardiac output Decreased resting heart rate Decreased body fat Increased Krebs cycle enzymes Increased number of capillaries