LESSON 9 - exercise intensity and metabolism

Question 1

define the lactate threshold :

Answer 1

point is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to increase rapidly

Question 2

what are the four sources of ATP resynthesis ?

Answer 2

• ATP
• PCr
• glycolysis/glycogenesis
• oxidative phosphorylation

Question 3

what are the three exercise intensity domains ?

Answer 3

• moderate
• heavy
• severe

Question 4

what is the name of the moderate exercise intensity domaine ?

Answer 4

rest

Question 5

what is the name of the heavy exercise intensity domaine ?

Answer 5

lactate threshold

Question 6

what is the name of the severe exercise intensity domaine ?

Answer 6

critical power

Question 7

what domain do you hit right before achieving that VO2 max ?

Answer 7

critical power (severe)

Question 8

what are the two metabolic boundaries that define “exercise intensity” ?

Answer 8

lactate threshold and critical power

Question 9

what is the term defined as “the highest metabolic rate (or VO2) at which blood lactate can be maintained at resting levels” ?

Answer 9

lactate threshold

Question 10

what is the term defined as “the highest VO2 at which oxidative metabolism can provide all the ATP synthesis requirements” ?

Answer 10

critical power

Question 11

what separates moderate from heavy intensity exercise domains ?

Answer 11

“comfortable sustainable” from “uncomfortably sustainable”

Question 12

what separates heavy from severe intensity exercise domains ?

Answer 12

“uncomfortable sustainable” from “uncomfortably unsustainable”

Question 13

what are the two contributions of “aerobic” systems ?

Answer 13

Phosphocreatine and glycolysis

Question 14

what is sub maximal exercise ?

Answer 14

ex. going for walk, no muscle cramps, not crazy occurring yet

Question 15

when do muscle cramps occur ?

Answer 15

with lactic acid buildup

Question 16

FILL IN THE BLANK

_____________ efficiently sustains all the ATP resynthesis once steady state is achieved

Answer 16

oxidative phosphorylation

Question 17

FILL IN THE BLANK

if exercise is “easy” this also means that it is ________

Answer 17

sustainable

Question 18

what is the energy source in stead state of moderate intensity domain ?

Answer 18

aerobic

Question 19

what is the energy source in stead state of heavy intensity domain ?

Answer 19

aerobic

Question 20

what is the energy source in stead state of severe intensity domain ?

Answer 20

aerobic + anaerobic

Question 21

what is the average exercise duration for moderate exercise intensity domain ?

Answer 21

hours

Question 22

what is the average exercise duration for heavy exercise intensity domain ?

Answer 22

up to 60 mins or more

Question 23

what is the average exercise duration for severe exercise intensity domain ?

Answer 23

2-30 minutes

Question 24

what is the upper boundary for moderate exercise intensity domain ?

Answer 24

lactate threshold

Question 25

what is the upper boundary for heavy exercise intensity domain ?

Answer 25

critical power

Question 26

what is the upper boundary for severe exercise intensity domain ?

Answer 26

VO2 max

Question 27

is VO2 at a steady state during the moderate exercise intensity domain ?

Answer 27

yes

Question 28

is VO2 at a steady state during the heavy exercise intensity domain ?

Answer 28

yes

Question 29

is VO2 at a steady state during the severe exercise intensity domain ?

Answer 29

no

Question 30

is lactate at a steady state during the moderate exercise intensity domain ?

Answer 30

N/A (lactate does not change from resting concentration)

Question 31

is lactate at a steady state during the heavy exercise intensity domain ?

Answer 31

yes

Question 32

is lactate at a steady state during the severe exercise intensity domain ?

Answer 32

no

Question 33

TRUE OR FALSE ? all metabolic pathways work together and simultaneously ?

Answer 33

TRUE

Question 34

TRUE OR FALSE ? the two metabolic boundaries create three exercise intensity domains ?

Answer 34

TRUE

Question 35

TRUE OR FALSE ? exercise in the different intensity domains require different contributions of the metabolic pathways to provide the needed energy

Answer 35

TRUE

Question 36

which of the three exercise intensity domains is defined as the following : - no metabolic & physiological steady state - oxidative & anerobic - progressively worsening efficiency - muscle & blood lactate accumulation - accumulating acidoses

Answer 36

severe

Question 37

which of the three exercise intensity domains is defined as the following : - rapid metabolic & physiological steady state - all oxidative - high efficiency - no muscle & blood lactate change - no acidosis

Answer 37

moderate

Question 38

which of the three exercise intensity domains is defined as the following : - delayed metabolic & physiological steady state - all oxidative (anaerobic until steady state achieved) - reduced efficiency - elevated but stable muscle & blood lactate - slight, stable acidosis

Answer 38

heavy