1. All out activity lasting for 75 seconds utilizes what percent of each energy system?

2. Which type of muscle can regenerate PC stores quicker and why?

1. 50/50 split between aerobic and anaerobic

2. PC is rephosphorylated oxidatively, so it is regenerated quicker in slow twitch muscles where there is already aerobic glycolysis going on (aka oxidative phosphorylation or mitochondrial respiration). These muscle types have high amounts of mitochondria and have dense capillary concentrations, allowing for the production and exchange of oxygen, leading to higher rates of PC rephosphorylation. 

1. What is the easiest way to speed up your metabolism?

2. What is the relationship between oxygen and ATP use (kcal use)?

1. Exercise

2. The relationship between oxygen and ATP use is linear. So, as more oxygen is used, more ATP is used. 

1. What does RMR stand for and what is it?

2. What are some of the reasons RMR may differ between people?

3. What are some misconceptions people have about RMR?

1. Resting Metabolic Rate- it is the amount of energy expended while at rest, but alert. 

2. Body Mass, Gender, and Genetics

3. People think that pharmacology can change it (i.e. Green Tea extract pills), or people think they have no control over it (bad genes). 

1. Why is oxygen use expressed both in Liters O2/min and ml O2/kg*min?

2. What is the ratio of kcals per Liter O2?

1. The first is absolute whereas the second is relative and takes into account the body mass of the individual (reason why kg is used in the calculation). 

2. 5kcal per 1 L O2

1. What does Exercise Metabolic Rate depend on (which of these is the most important)?

2. What is VO2?

1. Duration and Intensity, with intensity being the biggest factor. 

2. Volume of oxygen consumed by the body or the ability to deliver and use oxygen. 

1. What is oxygen deficit? When does it occur?

2. What is EPOC?

3. Why does a person not start to breath heavily when they start hard exercise?

4. Why do people continue to breath hard after they are done with an intense exercise?

1. Insufficient oxygen intake during the beginning of exercise until steady state it met.

2. Excess Post-Exercise Oxygen Consumption- it is the extra oxygen uptake above the resting value following a bout of exercise. Used to be referred to as "oxygen debt." Elevated VO2 max after exercise to try to remove lactic acid, decrease temperature, rid the body of CO2. 

3. Because they are using metabolic pathways that don't use/require oxygen (anaerobic pathways- think of biking in lab).

4. They have an elevated VO2 level for several minutes immediately following exercise, known as EPOC.

1. What is the result of training on steady state?

2. What is RER?

3. What does your RER say about your calorie use/what is their respective percentages?

1. Traning allows you to reach your steady state sooner, allowing you to utilize aerobic ATP production and produce less lactic acid. 

2. Respiratory Exchange Ratio- ratio of CO2 produced to O2 consumed that helps determine fuel selection and fuel use. 

3. It indicates what percentage is calories is coming from fat versus carbohydrates. RER of .7= 100% fat use, .85= 50% both fat and carbohydrates, 1.0 or above= 100% carbohydrates

1. What is the shift in fuel selection for intensity?

2. What is the shift in fuel selection for duration?

3. What it called when the percent of fuel source used switches?

4. What is the purpose of training in terms of fuel selection?

5. What is true about fuel selection in people with damaged metabolisms?

1. Fat to CHO

2. CHO to Fat (think about aerobic metabolism...)

3. Crossover effect

4. The purpose is to be glycogen sparing, so using fat sooner instead. 

5. Crossover never occurs. Glucose inhibits fat burning, so you use what is readily available. 

1. After steady state is reached, ATP requirements are met through what metabolic pathway?

2. What can be true about steady state in a hot and/or humid environment, or at too high of an intensity?

1. Aerobic metabolism/ATP production

2. Steady state may never be reached and the an upward drift in oxygen uptake over time. 

1. What are the physiological factors affecting VO2 max?

1. Ability of your cardiorespiratory system to deliver oxygen to muscles (ability of your pump). The ability of your muscles to use oxygen and produce ATP aerobically. 

1. What percent of VO2 max should be met to effectively remove lactic acid? When should it be done?

2. What percent of VO2 max constitutes a low-intensity activity? High-intensity?

3. What percentage of VO2 max does lactate threshold typically occur?

4. What is one of the goals of training in regards to lactic threshold?

1. 25-30% within 20 minutes

2. <30% (fat burning), >70% (CHO burning)

3. 50-65%

4. To prolong lactic threshold so that they can perform longer at a higher intensity.

1. What is an unhealthy, healthy, and exceptional value for VO2 max?

2. Where else can lactate be used in the body (tissues)?

1. Unhealthy <10 (inactive 20-40), Active 30-55, Elite 60-80

2. Liver (gluconeogenesis) and Slow Twitch (Type I) muscles, as well as muscles that are highly aerobic (heart).