Mini Test #1 - Study Guide

Question 1

When exercise intensity increases, what other factors/variables will increase or decrease = ?

Mini Test Study Guide

Answer 1

• ↑ HR
• ↑ CO (Q)

• Mostly aerobic system, partly anaerobic
• The intensity determines the substrate used

Question 2

Effect of aerobic exercises on the systems

Training at HR 120-140 bpm improves = ?

Mini Test Study Guide

Answer 2

• Training at HR 120-140 bpm improves cardiorespiratory system →
• Improve mitochondria and capillary density.

Question 3

Glycogen Storage

• Glycogen in liver = ?
• Glycogen in muscle = ?
• Glycogen in blood = ?

Mini Test Study Guide

Answer 3

• Glycogen in liver = 100 g
• Glycogen in muscle = 350 g →
  - LSD up to 750 g
• Glycogen in blood = 20 g

Question 4

Glycogenesis = ?

Mini Test Study Guide

Answer 4

Glycogenesis: converting glucose into glycogen.

Question 5

Glycogenolysis = ?

Mini Test Study Guide

Answer 5

Glycogenolysis: breaking down of glycogen into glucose.

Question 6

Gluconeogensis = ?

Mini Test Study Guide

Answer 6

Gluconeogensis: Glucose from non-carb source.

Question 7

True or False:

• Endurance training has NO effect on increasing ATP & PC concentration

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Answer 7

True

• Endurance training has no effect on increasing ATP & PC concentration.

Question 8

Six categories for nutrition = ?

Mini Test Study Guide

Answer 8

Six categories for nutrition:

1. Carbs
2. Lipids
3. Proteins
4. Vitamins
5. Minerals
6. Water

Question 9

Hemoglobin

• Males = ?
• Females = ?
• Anemia = ?

Mini Test Study Guide

Answer 9

Hemoglobin:

• Males = 14-16 mg/dL (normal)
• Females: 13-15 mg/dL (normal)

- Anemia → less than 12 mg/dL (abnormal)

Question 10

How do you measure energy

Measuring heat production to determine metabolic rate = ?

Mini Test Study Guide

Answer 10

Direct calorimetry:

• Measuring heat production to determine metabolic rate.

Resting energy use: Basal metabolic rate → typically taken in a darkened room upon waking after eight hours of sleep, 12 hours of fasting to ensure that the digestive system is inactive, and with the subject resting in a reclined position)
Factors to consider: gender, body temperature, stress body surface area
Resting metabolic rate = 1 MET

Question 11

How do you measure energy

Using oxygen utilized, CO2 produced, and their ratio to calculate metabolic rate = ?

Mini Test Study Guide

Answer 11

Indirect Calorimetry:

• Using oxygen utilized, CO2 produced, and their ratio to calculate metabolic rate.

Question 12

How do you measure energy

Basal metabolic rate = ?

Mini Test Study Guide

Answer 12

Resting energy use:

• Basal metabolic rate = Typically taken in a darkened room upon waking after eight hours of sleep, 12 hours of fasting to ensure that the digestive system is inactive, and with the subject resting in a reclined position).

• Typically taken in a darkened room upon waking after eight hours of sleep
• 12 hours of fasting to ensure that the digestive system is inactive, and with the subject resting in a reclined position)

Question 13

Normal blood glucose levels range between = ?

Mini Test Study Guide

Answer 13

Normal blood glucose levels range between 75 mL - 100 mL

Question 14

At rest (?) of energy comes from fat and (?) from carbs.

Mini Test Study Guide

Answer 14

• At rest ⅔ of energy comes from fat and ⅓ from carbs.
• You need more O2 to break down fat.

Question 15

Substrate Utilization

• Low intensity exercise = ?
• Moderate intensity exercise = ?
• High intensity exercise = ?

Mini Test Study Guide

Answer 15

• Low intensity: Carbohydrates, fat metabolism, and potentially protein metabolism.

→ will rely on aerobic metabolism

• Moderate intensity: Carbohydrates

→ will utilize both anaerobic and aerobic systems

• High intensity: Carbohydrates

→ will rely on ATP-PC and anaerobic metabolism

Question 16

System Flow = ?

Mini Test Study Guide

Answer 16

System Flow:

• ATP→
• ATP-PC →
• Anaerobic glycolysis (lactate produced) →
• Aerobic glycolysis →
• Kreb’s cycle →
• ETC (uses carbohydrates, proteins, and fats)

Question 17

ATP- PC system as it only lasts (?)

Mini Test Study Guide

Answer 17

ATP-PC system as it only lasts about 10 secs.

Question 18

ATP concentration is ? X less than PC.

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Answer 18

ATP concentration is 4 x less than PC.

Question 19

Time for HR to return to normal

• Low intensity = ?
• High intensity = ?

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Answer 19

Time for HR to return to normal

• Low intensity = HR will go back to normal after 2-3 minutes.
• High intensity = HR will go back to normal after 10 minutes.

Question 20

True or False:

• When RER (respiratory exchange rate) goes up the utilization of fat will decrease, and the the use of carbohydrates will increase.

Mini Test Study Guide

Answer 20

True -

When RER (respiratory exchange rate) goes up, fat utilization will decrease, and carbohydrates will increase.

• Proteins are used barely but will be used in between.

Question 21

After 60 sec. of exercise, and 60 sec. of rest, HR should decrease by ? bpm.

Mini Test Study Guide

Answer 21

• Average heart rate recovery 1 minute after exercising was decreasing around 15 bpm or for male athletes around 29 bpm.
• Good HR recovery for adults after 60 seconds of rest is decreasing by 18 bpm or higher

Question 22

Average HR recovery (bpm) / minute

• Adult = ?
• Athlete = ?

Mini Test Study Guide

Answer 22

Average HR recovery (bpm) / minute

• Adult = - 15
• Athlete = - 29

Question 23

Systolic blood pressure goes up (?) mmHg/MET.

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Answer 23

• Systolic blood pressure goes up 5-10 mmHg/MET
• Diastolic may go up or down

Examples:

• 1 MET (70bpm) 120/80
• 2 METs (90bpm) 125/80
• 3 METs (95bpm) 135/85
• 4-4.5 METs (105bpm) 145/80

Question 24

RQ is = ?

Mini Test Study Guide

Answer 24

RQ = volume Co2 / volume O2

Question 25

# RQ * Carbs = **?** RQ * Fat = **?** RQ * Proteins = **?** RQ ## Footnote *Mini Test Study Guide*

Answer 25

* Carbs = **1** RQ * Fat = **0.7** RQ * Proteins = **0.8** RQ

Question 26

# Work and oxygen 1kg/m = (**?**) mL of oxygen ## Footnote *Mini Test Study Guide*

Answer 26

Work and Oxygen: 1kg/m = ***1.8*** mL of oxygen

Question 27

RER of 0.80 (Rest) utilizes **?**% carbs and **?**% triglycerides ## Footnote *Mini Test Study Guide*

Answer 27

RER of 0.80 (Rest) utilizes **33.4**% carbs and **66.6**% triglycerides ## Footnote * **Respiratory Exchange Ratio** (RER) is the ratio between the volume of CO2 being produced by the body and the amount of O2 being consumed. * This value of this ratio gives us an indication as to whether the body is operating aerobically or anaerobically.

Question 28

# RPE and % of MHR * 6-8 RPE = **?** % of max HR * 9-12 RPE = **?** % of max HR * 13-16 RPE = **?** % of max HR * 17-20 RPE = **?** % of max HR ## Footnote *Mini Test Study Guide*

Answer 28

RPE and % of MHR: * 6-8 RPE = **60-69**% of max HR * 9-12 RPE = **70-79**% of max HR * 13-16 RPE = **80-89**% of max HR * 17-20 RPE = **90-100**% of max HR

Question 29

1 MET = roughly **?** % MHR ## Footnote *Mini Test Study Guide*

Answer 29

1 MET = roughly **31.8** % MHR (70 BPM)

Question 30

# Glucose: * **?** g in liver * **?** g in muscle * **?** g in blood ## Footnote *Mini Test Study Guide*

Answer 30

Glycogen: * **100** g in liver * **350** g in muscle * **5** g in blood

Question 31

# Fatty acids & Triglycerides * Saturated FA come from **?** products. * Unsaturated FA from **?** products. ## Footnote *Mini Test Study Guide*

Answer 31

(**a**) Fatty acids: * Saturated = **animal** products * Unsaturated = **plant** products (**b**) Triglycerides: * 1 Glycerol molecule + 3 fatty acids ## Footnote * Fats (20% - 9 Kcal/g)

Question 32

# Amino Acids * Number of essential amino acids = **?** * Number of non-essential amino acids = **?** ## Footnote *Mini Test Study Guide*

Answer 32

Amino Acids (20): * **9** - Essential amino acids **-** Must be ingested in food; cannot be synthesized * **11** - Nonessential amino acids **-** Can be synthesized by body ## Footnote Proteins (10-15% - 4 Kcal/g)

Question 33

* Hyperthyroid: You need to have (**?**) resting kilocalories. * Hypothyroid: you need to have (**?**) resting kilocalories ## Footnote *Mini Test Study Guide*

Answer 33

* Hyperthyroid: you need to have **higher** resting kilocalories. * Hypothyroid: you need to have **lower** resting kilocalories.

Question 34

1 MET = **?** ## Footnote *Mini Test Study Guide*

Answer 34

1 MET = **3.5** mL of O2/kg/min **Examples**: * Resting HR - 70 bpm * Walking (90 bpm) = **2** MET = 7.0 mL of O2/kg/min * Fast walking (95 bpm) = **3** MET = 10.5 mL of O2/kg/min * 10 stairs/10 secs - **4-4.5** MET = 15.75 mL of O2/kg/min ## Footnote * **MET**: Minimum level of energy required to sustain the body’s vital functions in the resting state.

Question 35

# 1 Met and BP * Systolic BP **?** mmHg / MET * Diastolic **?** mmHg / MET ## Footnote *Mini Test Study Guide*

Answer 35

Increase 1 MET → 3.5 mL of O2/kg/min * Raises systolic BP **5-10** mmHg/MET. * Diastolic **5** mmHg up or down as a whole, not per MET

Question 36

The maximal rate at which oxygen can be consumed = **?** ## Footnote *Mini Test Study Guide*

Answer 36

**Max VO2**: * The maximal rate at which oxygen can be consumed

Question 37

50% MaxVO2 = **?** % of MHR ## Footnote *Mini Test Study Guide*

Answer 37

50% MaxVO2 = **60**% of MHR

Question 38

The greatest amount of fat use occurs at about **?** % of the maximal aerobic capacity. ## Footnote *Mini Test Study Guide*

Answer 38

The greatest amount of fat use occurs at about **60**% of the maximal aerobic capacity.

Question 39

Fate of lactate = **?** | 3 ## Footnote *Mini Test Study Guide*

Answer 39

**Fate of lactate**: * Excretion in urine and sweat * Conversion to glucose and glycogen * Oxidation to carbon dioxide and water

Question 40

↑ Accumulation blood lactate = Low tissue **?** ## Footnote *Mini Test Study Guide*

Answer 40

↑ Accumulation blood lactate = Low tissue **O2**

Question 41

How is lactate formed = **?** ## Footnote *Mini Test Study Guide*

Answer 41

**Lactate Formation**: * Decreased O2 consumption → increased acidity levels→ intensity increases = decrease in blood pH → formation of blood lactate **Notes**: * Reliance on glycolysis * Activation of fast twitch fibers that can’t work at aerobic intensity * Results in decrease rate of lactate removal. ## Footnote * Reliance on glycolysis * Activation of fast twitch fibers that can’t work at aerobic intensity * Results in decrease rate of lactate removal

Question 42

# Anaerobic Metabolism * Generates = **?** * Relies on = **?** | *review* ## Footnote *Mini Test Study Guide*

Answer 42

**Anaerobic Metabolism**: * No O2 required * Generates **energy**, **CO2**, and **lactate** * Lactate production decreases production of useful energy = diminishing intensity or speed of activity. * Energy is made available quickly to muscle. * Major energy source during high intensity, short duration activity. * Only involves ***carbohydrates***

Question 43

# Aerobic Metabolism * Generates = **?** * Relies on = **?** ## Footnote *Mini Test Study Guide*

Answer 43

**Aerobic Metabolism**: * Oxygen required * Generates **energy**, **CO2**, and **water** * All products can readily be used or expelled * Used at rest and during long duration, lower intensity activity * Most commonly involves **carbohydrates** and **fat** ## Footnote * Can involve protein

Question 44

Calorie intake per day formula = **?** ## Footnote *Mini Test Study Guide*

Answer 44

**Calorie intake per day**: * 1.2-1.5 kcal/kg/hr = * 1.0 kcal x 70 kg x 24 hr = 1680 kcal

Question 45

# Creatine * Found in = **?** * Normal ammount in body = **?** ## Footnote *Mini Test Study Guide*

Answer 45

**Creatine**: * Found in the muscles and brain. * Most people get through natural sources like meats, but you can also take supplements. * The body’s liver, pancreas, and kidneys also make 1 gram daily → amino acids are converted into creatine phosphate which is then stored in skeletal muscle and used for energy. * Normal in body: **0.7-1.3** g

Question 46

Aerobic glycolysis ATP = **?** ## Footnote *Mini Test Study Guide*

Answer 46

Aerobic glycolysis ATP = **35**

Question 47

Anaerobic glycolysis ATP = **?** ## Footnote *Mini Test Study Guide*

Answer 47

Anaerobic glycolysis ATP = **2-3**

Question 48

1 L of O2 consumption produces (**?**) Kcal of energy. ## Footnote *Mini Test Study Guide*

Answer 48

**Breathing and oxygen utilization**: * 21%-16% * 1 liter of O2 consumption produces **5** Kcal of energy * Glucose→ uses less O2 to metabolize (**6 moles**) = Less ATP * Fat → uses more O2 to metabolize (**23 moles**) More ATP

Question 49

Aerobic adaptations to exercise = **?** ## Footnote *Mini Test Study Guide*

Answer 49

**Aerobic** Adaptations to Exercise: * Increased mitochondrial density and volume. * Enhanced blood supply to muscles. * Improved enzymatic activity for aerobic metabolism. * Elevated lactate threshold, delaying onset of muscle fatigue.

Question 50

Anaerobic Adaptations to Exercise ## Footnote *Mini Test Study Guide*

Answer 50

**Anaerobic Adaptations to Exercise**: * Increased muscle glycogen storage. * Improved buffering capacity to reduce lactic acid buildup. * Enhanced glycolytic enzyme activity. * Increased ATP-PC system efficiency for rapid energy production.

Question 51

# Vitamin B12 * Important for = **?** * Helps form = **?** ## Footnote *Mini Test Study Guide*

Answer 51

**Vitamin B12**: * Important for metabolism. * Helps form red blood cells & maintain the central nervous system.

Question 52

# Vitamin C * Is an = **?** * Helps the body absorb = **?** * Essential for = **?** ## Footnote *Mini Test Study Guide*

Answer 52

**Vitamin C**: * Is an antioxidant that promotes healthy teeth and gums. * Helps the body absorb iron and maintain healthy tissue. * Essential for wound healing.

Question 53

# Vitamin D * Helps the body absorb = **?** ## Footnote *Mini Test Study Guide*

Answer 53

**Vitamin D**: * Helps the body absorb calcium. * Helps maintain proper blood levels of calcium and phosphorus.

Question 54

# Vitamin E * Is an = **?** * Helps the body form = **?** ## Footnote *Mini Test Study Guide*

Answer 54

**Vitamin E**:  * Is an antioxidant. * Helps the body form red blood cells and use vitamin K.

Question 55

# Vitamin K * Aids in = **?** ## Footnote *Mini Test Study Guide*

Answer 55

**Vitamin K**: * Aids in blood coagulation. * Some studies suggest that it is important for bone health.

Question 56

What ***minerals*** are required in amounts of more than 100mg a day. | 6 ## Footnote *Mini Test Study Guide*

Answer 56

Required **Minerals** (100mg/day): * Calcium * Phosphorus * Magnesium * Potassium * Sodium * Chloride

Question 57

# Calcium * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 57

**Calcium**: * ***Needed for*** = Strong bones and teeth. Works with vitamin D. * ***Found in*** = Dairy products, broccoli, tofu, sardines and salmon.

Question 58

# Phosphorus * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 58

**Phosphorus**: * ***Needed for*** = Strong bones and teeth, energy metabolism. * ***Found in*** = Dairy products, meat and poultry. In fact, virtually all food contains some

Question 59

# Magnesium * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 59

**Magnesium**: * ***Needed for*** = Strong bones and teeth and a healthy nervous system. * ***Found in*** = Wholegrain cereals, nuts, dairy products, meat, fish, poultry, green vegetables and bananas.

Question 60

# Potassium * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 60

**Potassium**: * ***Needed for*** = Maintaining fluid (electrolyte) and acid/alkaline balance in the body, a regular heartbeat and healthy nerve impulses. * ***Found in*** = Fruit, vegetables, milk, fish, meat, brown rice and wholegrains.

Question 61

# Sodium * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 61

**Sodium**: * ***Needed for*** = Maintaining fluid (electrolyte) and acid/alkaline balance in the body and healthy nerves and muscles. * ***Found in*** = Sodium chloride added to nearly all processed/cooked food.

Question 62

# Iron * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 62

**Iron**: * ***Needed for*** = A vital part of hemoglobin, which transports oxygen from the lungs to the rest of the body. * ***Found in*** = Meat, fish, eggs, beans, wholegrains, nuts and fortified breakfast cereals. ## Footnote Trace mineral

Question 63

# Manganese * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 63

**Manganese**: * ***Needed for*** = Healthy joints and sex hormone balance. * ***Found in*** = Tea, wholegrains, nuts and avocados. ## Footnote Trace mineral

Question 64

# Iodine * Needed for = **?** * Found in = **?** ## Footnote *Mini Test Study Guide*

Answer 64

**Iodine**: * ***Needed for*** = Correct functioning of the thyroid, which controls energy production, metabolism and promotes growth. * ***Found in*** = Fish, seafood, dairy products. ## Footnote Trace mineral

Question 65

ATP + H20 → **?** + **?** ## Footnote *Mini Test Study Guide*

Answer 65

ATP + H20 → **ADP** + **Pi**

Question 66

* ADP + Pi + H+ = **?** ## Footnote *Mini Test Study Guide*

Answer 66

* ADP + Pi + H+ = **ATP**

Question 67

Anaerobic Glycolysis of C6H1206 → **?** + **?** + **?** ## Footnote *Mini Test Study Guide*

Answer 67

Anaerobic Glycolysis of C6H1206 → **Energy** + **3ADP** + **Pi** * (2-3 ATP)