understanding exercise systems Flashcards
1
Q
various processes of energy/macronutrient use within the body and the function of energy systems for fuel provision during exercise
A
bioenergetics
2
Q
the quantity of force produced is a factor of _____- less time=____ force capabilities
A
time under tension
greater
3
Q
the duration of time under tension is a factor of _____- longer time =____ force capabilities
A
force produced
lower
4
Q
different energy sources are used as the duration of time under tension ____
A
increases
5
Q
immediate energy (ATP and phosphates) ___sec
A
<15
6
Q
intermediate energy (glycolytic)
____ sec
A
<90
7
Q
continuous energy (aerobic) ____min
A
> 3
8
Q
_____ occurs as these energy systems blend together in sequence over time
A
signaling overlap
9
Q
only energy source to fuel the “power stroke” that drives muscle contraction
A
ATP
10
Q
ATP located ____ muscle
A
inside
11
Q
ATP is ready to use for ____ needs during ________
A
immediate, maximal effort and powerful work
12
Q
ATP fuels maximal muscular work lasting ____ sec
A
1-3 sec
13
Q
ATP rest periods of ____ sec allow for full recovery
A
90
14
Q
ATP is broken down by ____ to liberate a phosphate ion producing energy- ___ is a byproduct
A
ATPase, ADP
15
Q
ATP reaction
A
ATP + H20 <–> ADP + Pi + energy
16
Q
phosphates system
A
ATP depletes so rapidly so an additional pool go high-energy phosphate storage is maintained in the form of creatine phosphate
17
Q
organic compound capable of storing and providing high energy phosphate elements to fuel muscular contractions
A
creatine phosphate
18
Q
creatine phosphate reuse ATP store to continue
A
short, powerful bursts of work lasting around 10-15 sec
19
Q
creatine phosphate recovery ranges from ___ mins depending on the activity and volume
A
2-5
20
Q
creatine kinase reaction
A
CP + ADP <–> C + ATP
21
Q
work lasting longer than 10-15 seconds requires the body to metabolize ____ and ____ anaerobically to maintain adequate ATP production
A
glucose, glycogen
22
Q
glucose
A
simple sugar molecule that is the primary source of metabolized fuel for the glycolytic energy system
23
Q
glycogen
A
storage form of carbohydrates (CHO) in the body metabolized to provide glucose
24
Q
glycogen storage sites
A
skeletal muscle 300-400g and the liver 75-100g
25
glycolysis supports moderate-intensity work for ___ sec and contributes to the ____ system
90, aerobic
26
_____ and ____ are created as byproducts of glycolysis as well as the release of ____ ions
lactic acid, pyruvate, H+
27
the H+ eventually promotes ___ and the acidity shuts off the enzymes inhibiting contractions
ischemia
28
lactic acid
lactate; used by various tissues to fuel continuous work; serves as an initial buffer for H+ created by anaerobic glucose metabolism
29
end product of sugar metabolism during glycolysis in the presence of oxygen
pyruvate
30
pyruvate is broken down further to provide
ongoing aerobic energy through the Krebbs cycle
31
ischemia
low oxygen state caused by tissue acidity (via H+ or otherwise), obstruction of arterial blood supply, or inadequate blood flow to a region
32
primary culprit behind "burning" sensation and inability to work at the end of a glycolytic-driven exercise
H+
33
during intense work, ischemia occurs as excess hydrogen builds up, leading to a drop in pH that may:
1. limit ____ reactions
2. alter ____ handling
3. leading to ________
enzymatic
calcium
intrinsic muscle fatigue
34
____ has been blamed for DOMS
lactate
35
lactate actually helps maintain
energy levels during intense glycolytic work
36
lactate is used in immediate recovery in
metabolic organs and the heart
37
H causes ischemia when ____ is inadequate to support buffering
oxygen
38
lactate buffers ___ and is shuttled to various tissues via bloodstream to aid in ______
H+, gluconeogenesis
39
gluconeogenesis
creation of new glucose
40
DOMS
muscle soreness expedited by an inflammatory response due to cellular damage, ischemia and tonic spasms
41
when does DOMS occur
24-72 hours following an intense bout of exercise
42
what increase the response of DOMS
new exercise, heavy eccentric, high work volume
43
energy systems interact more than they function in a _____ fashion
segregated
44
when oxygen use matches demand, _____ has been achieved
metabolic steady state
45
steady state
signified by a leveling off or steady heart rate of no more than +/- 5bpm
46
when the body transitions between metabolic systems, working tissues experience ___ deficit
oxygen
47
oxygen deficit
anaerobic demands must be "paid back" after work is discontinued to bring the body back to resting homeostasis, resulting in an evaluation in oxygen consumption after exercise discontinues
48
oxygen debt must be repaid after exercise to attain
resting homeostasis
49
EPOC
excess post-exercise oxygen consumption
increase in the rate of oxygen consumption following strenuous activity due to a deficit created by the work
50
the intensity of exercise and caloric expenditure is clinically measured via
mets
51
METs
multiples of the resting metabolic rate; one MET equals an oxygen reuptake rate of 3.5 ml of O2 per kg of body weight per min
52
aerobic system
metabolic pathway where the mitochondrion utilizes substrates of fats, CHO, and protein to produce ATP in the presence of oxygen
53
glycolysis from glycolysis sparks the Krebs cycle within the mitochondria to initiate the process of using all available energy sources, signaling the body needs ______ which causes the release of _____ to breakdown ____ and ____
more energy, adrenal hormones, fat and protein
54
Krebs cycle
series of enzymatic reactions involving aerobic metabolism of compounds which produce significant ATP
55
aerobic metabolism fuels ongoing efforts lasting ___ min
>3
56
as fat use for fuel is greatest during _____ intensity exercise via aerobic metabolism
lower
57
fat burning zone
lower intensity training (<65% VO2 max) where the predominant fuel source is fat
58
the fat burning zone is not optimal weight loss method because
the relative quantity total calories burned is too low compared to higher intensities
59
FatMax
highest intensity of work performed where fat is the primary source of fuel
60
FatMax lies between ____ % VO2 max
60-70
61
the major reason behind why only lower intensities can be fueled via aerobic sources
the speed by which the body can liberate triglycerides from fat
62
an enzyme known as _____ liberates fatty acids from triglycerides composed of a glycerol backbone for use as fuel
lipase
63
anaerobic system:___ 1-3 sec --> ___ 5-10 sec-->____ up to 3 min
ATP, CP, glycolysis
64
aerobic system: ____ + ____ or ____
oxygen, fats, glucose
65
each energy pathway determines
_____ of potential force
_____ of potential force
total force produced from ______
____ associated with system recovery
magnitude, sustainability, energy system as a whole, rest interval
66
fatigue sets in when the body experiences a significant decline in ____ along with elevated____
muscle and liver glycogen stores, byproduct concentrations within working muscles
67
energy depletion is related to intensity as it
dictates the demand for fuel and the rate of byproduct production
68
low intensity exercise = primarily sustained by
lipid metabolism, glycogen is minimal
69
elevated intensity or intermittent high intensity exercise = glycogen is
rapidly depleted
70
_____ are vital to performance and maintaining lean mass
CHO
71
intense work requires CHO as they can be
metabolized much faster than fats
72
protein-sparing is facilitated as ____ is adequate and the liver maintains ________
blood glucose, higher stores of glycogen
73
if glycogen is depleted the body is forced to metabolize ______ liberated from muscle tissue to maintain blood glucose for the CNS
branched-chain amino acids
74
even at levels where oxygen and lipids are adequate to meet the demands of work, a lack of CHO will cause
significant fatigue, reduced performance and protein catabolism
75
branched-chain amino acids include (3)
leucine, isoleucine, valine
76
BCAAs serve as
potential fuel source during long-duration exercise bouts, especially with inadequate CHOs
77
3 types of fatigue
acute peripheral, general peripheral, central
78
cells experience dysfunction due to acidity which limits enzyme activity, requiring buffering compounds and a rest period before work can be re-initiated
acute peripheral fatigue
79
occurs with a lack of energy in working tissues due to low pre-exercise stores or localized depletion of anaerobic sores from activity
general peripheral fatigue
80
in general peripheral fatigue, acute rest intervals will not help, ____ is needed
recovery period
81
occurs with systemic depletion of CHOs, resulting in reduced motor unit recruitment and firing rate
central fatigue
82
central fatigue reflects a conscious and subconscious decision to
reduce the intensity of exercise until energy replenishment and/or recovery have provided fuel for the re-initiation of work
83
rest periods
period between sets or structured periods of activity within a single exercise bout
84
the length of rest periods is dictated by
energy systems involved during the sets of work
85
recovery period
period of time in between separate exercise bouts so adaptations may occur
86
cellular permeability and heightened hormone sensitivity allow for
increased glycogen storage and protein use in the 3-hour period following exercise
87
higher _____ foods are recommended within the prime metabolic window (45min)
glycemic
88
post exercise muscle glycogen can be further enhanced with ____ ratio or supplement
CHO/protein meal (3-4:1)
89
Which of the following energy sources fuels maximal-effort muscular work lasting 1-3 seconds, such as a vertical jump?
a. Creatine phosphate
b. Glycogen
c. ATP
d. Pyruvate
c
90
The phosphagen system would be the primary energy system utilized during which of the following:
a. Set of bicep curls for 15 repetitions
b. Running a 10K
c. 20 minutes of circuit training
d. 3RM back squat
d
91
Which of the following can be used as fuel by various tissues, including the heart, and helps to buffer tissue acidity during anaerobic training?
a. Glucose
b. Lactate
c. Pyruvate
d. Glycogen
b
92
Which of the following is incorrect concerning the fat-burning zone?
a. It is an optimal method for maximizing weight loss
b. It requires lower-intensity aerobic training <65% of VO2max
c. It allows for a maximal relative quantity of calories burned to come from fat
d. It is associated with an individual’s FatMax
a
93
Which of the following describes a reason why carbohydrates are vital to performance?
a. Intense work requires carbohydrate metabolism over fat
b. Adequate carbohydrate intake spares bodily proteins from being pulled from muscles
c. Carbohydrates are the limiting factor for central fatigue
d. All of the above are correct
d
94
True or False? The glycolytic system supports moderate-intensity work lasting up to 90 seconds.
true
95
True or False? Energy systems interact and transition smoothly to continue performing work rather than working in a segregated fashion.
true
96
True or False? The aerobic system can maintain energy production until fat stores are depleted as a limiting factor to ATP production.
false
97
True or False? Post-exercise glycogen storage can be optimized with a meal or supplement containing a 1:1 carbohydrate-protein ratio.
false
98
____relates to the increase in oxygen consumption and caloric expenditure for hours following strenuous activity due to an oxygen deficit created during the bout
excess post-exercise oxygen consumption
99
Ischemia and the burning sensation that progressively occurs at the end of an anaerobic set is due to the accumulation of _____ within the working tissues.
hydrogen ions
100
____ periods are used between sets of exercise while ____ periods are used in between separate exercise bouts to allow for adaptations
rest, recovery
101
Identify the energy system used for each of the following.
a. Immediate energy:
b. Intermediate energy:
c. Continuous energy:
ATP and phosphagen
glycolysis
aerobic system
102
Identify the two primary storage sites for glycogen.
liver, skeletal muscle
103
Define the mechanism for each of the following.
a Acute peripheral fatigue
b General peripheral fatigue
c Central fatigue
a. cells experience dysfunction due to acidity which limits enzyme activity, requiring buffering compounds and a rest period before work can be re-initiated
b. occurs with a lack of energy in working tissues due to low pre-exercise stores or localized depletion of anaerobic stores from activity; acute rest intervals will not help, a recovery period is needed
c. occurs with systemic depletion of CHOs, resulting in reduced motor unit recruitment and firing rate; reflects a conscious and subconscious decision to reduce the intensity of exercise until energy replenishment and/or recovery have provided fuel for the re-initiation of work (hitting the wall – additional exercise is futile)
