NASM Ch 8 Energy During Exercise and Daily Energy Needs

intensity and duration

Any form of exercise can be defined by these two factors

relying more on blood glucose and stored glycogen

As the exercise intensity increases to levels over VT1, the body will dynamically shift to

treadmill or cycle ergometer

The bioenergetics of exercise can be indirectly measured in a laboratory using various modes of exercise like

steady-state aerobic exercise

Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption

steady state

measurements and assessments are usually performed during

excess postexercise oxygen consumption (EPOC)

The state in which the body’s metabolism is elevated after exercise.

around 1 minute of slightly less

If the prior bout of high-intensity work is less than 1 minute, meaning it was primarily fueled by the ATP-PC system, the recovery period will be what duration?

have a similar 1-to-1 ratio of work-to-rest time

If the period of high-intensity work is longer, such as in repeated interval training, the recovery period should

perform and recover optimally

interval training workouts and athletic competition participants really do need to have periods of training that address improving aerobic energy production to

increased breathing rate

what is a hallmark of VT1?

a talk test

how do fitness professionals determine if a client is working aerobically or anaerobically?

phosphocreatine (PC)

what is the fuel substrate of ATP-PC?

stored glycogen and/or blood glucose

what is the fuel substrate of glycolysis?

pyruvate and free fatty acids

what is the fuel substrate of oxidative?

high

what is the intensity supported for ATP-PC?

moderate to high

what is the intensity supported for glycolysis?

low to moderate

what is the intensity supported for oxidative?

1 sec

what is the onset of maximal ATP production for ATP-PC?

5-10 sec

what is the onset of maximal ATP production for glycolysis?

2-3 min

what is the onset of maximal ATP production for oxidative?

10-15 sec

what is the time to exhaustion of the system for ATP-PC system?

30-60 sec

what is the time to exhaustion of the system for glycolysis?

theoretically unlimited

what is the time to exhaustion of the system for oxidative?

depletion of ATP-PC stores

what is the ultimate limiting factors of ATP-PC?

lactate and CO₂ accumulation

what is the ultimate limiting factors of glycolysis?

insufficient oxygen, heat accumulation, and muscle fatigue

what is the ultimate limiting factors of oxidative?

20 minutes, low intensity

fat calories expended: 42 (70%), carbs cal expended 18 (30%), total calories expended 60

20 minutes, moderate intensity

fat calories expended: 60 (50%), carbs cal expended 60 (50%), total calories expended 120

total daily energy expenditure (TDEE)

The total amount of energy expended in one day.

kilocalorie (kcal)

One food calorie. Also, the amount of energy needed to raise one kilogram of water by one degree Celsius.

resting metabolic rate (RMR)

The rate at which the body expends energy (calories) when fasted and at complete rest, such as asleep or lying quietly.

exercise activity thermogenesis (EAT)

The calories expended through structured exercise or training.

thermal effect of food (TEF)

The energy required to digest, absorb, and process nutrients that are consumed.

nonexercise activity thermogenesis (NEAT)

Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.

calorie

a unit of energy and is defined as the amount of heat energy required to raise the temperature of 1 gram of water 1º Celsius

not scientifically correct

calories (as written on food labels) and kilocalories are used interchangeably in everyday language all around the world; however, food calories are technically kilocalories.

pumping blood, breathing, fueling the brain, organ functioning

examples of RMR and varies with each individual

muscle is a more active user of ATP than other bodily tissues

people with more muscle mass tend to have a higher RMR because

60-75

RMR percentage

10

TEF percentage

15-30

EAT and NEAT percentage

indirect calorimetry

One of the best methods to measure RMR is by

indirect calorimetry

a process that uses expired gasses (CO₂) to predict energy expenditure.

underestimate RMR

when compared to measuring RMR through indirect calorimetry, all prediction equations tend to

obesity

Also, prediction equations to determine RMR work poorly in people with

5 kcal (calories) of energy, so longer-duration or higher-intensity aerobic activities can burn a considerable number of calories

The utilization of 1 liter of oxygen during aerobic activity requires

physical activity level (PAL)

The number of calories a person expends through physical activity and structured exercise.

metabolic equivalent

A measurement used to describe the energy cost of physical activity as multiples of resting metabolic rate. One MET is 3.5 mL of oxygen consumption per kilogram per minute.

3.5 mL of oxygen consumed per kilogram of body weight per minute

One MET is equal to

5 METs (5 times RMR, or 17–18 mL/kg per min)

A moderate-intensity activity might require

9 or more METs (9 times RMR or >30 mL/kg per min).

a very high-intensity activity might require