Exam 3

Energy Expenditure

1. What are the components that make up total daily energy expenditure? What do each of the components measure and what are ways we can increase TEE?

   1. Basal metabolic rate - the calories we burn from doing everyday things such as breathing

   2. Thermic effect of foods - the amount of calories we burn from digestion

   3. Exercise activity thermogenesis - the calories burned from structured movements exercise

   4. Non-exercise activity thermogenesis - the calories burned from non-structured physical activity such as walking to class

   5. We can increase our TEE by becoming more physically active more consistently.

2. How efficient is the human body and what is considered the most accurate method to measure energy expenditure?

   1. The human body is really efficient and we make our bodies more efficient from chronic training

   2. The best way to measure energy expenditure would be contacting direct calorimetry in a chamber.

3. Be able to thoroughly describe ways to indirectly measure energy expenditure?

   1. One way to indirectly measure calorimetry is using a metabolic cart and hooking up this device to your face as you exercise.
      Another way that is less invasive is to use a smartwatch to measure calorie expenditure.

4. What are pros and cons to methods of measuring indirect calorimetry? 

   1. Pros - Much cheaper - faster - very practical

   2. Cons - less accurate - used mainly in laboratories

5. How do we measure indirect calorimetry using a metabolic cart? 

   1. You hook up a mask to your face and perform physical activity - you perform the activity for about 10 minutes and should have your results

6. Meaning of RER 

   1. respiratory exchange ratio - the ratio between O2 being consumed and the CO2 being produced by the body

7. Limitations of indirect calorimetry?

   1. Overestimation of carbon dioxide production

   2. RER inaccurate for protein oxidation

   3. RER > 1.0 may be inaccurate due to excess lactate production

   4. Gluconeogenesis is responsible for RER < 0.70

8. Know a human's resting energy expenditure and responses at rest regarding oxygen consumption and kcal expenditure.

   1. 3.5 ml/kg/min

9. When would be the best time to measure basal metabolic rate? Why?

   1. About an hour after you wake up because this is when your body is in its most rested state 

10. Know the responses of oxygen consumption to submaximal and maximal exercise.

    1. oxygen consumption is highest at maximal exercise compared to submaximal exercise and oxygen consumption is lower in a trained individual compared to an untrained.

11. Be able to explain EPOC and why it is important.

    1. EPOC is the time after exercise is finished and lasts until recovery is complete. The time of EPOC from a trained individual is smaller than an untrained individual. If you have a smaller EPOC you will be ready for the next part of exercise quicker.

12. What is the lactate threshold? For a normal human, what percentage of maximal oxygen consumption would you expend lactate threshold to be at?

    1. This is the point where blood lactate accumulation increases markedly

13. How can exercise economy affect exercise performance? Why?

    1. If you are more trained  you have a better exercise economy and you are able to give less energy to maintain a certain pace.

14. What factors determine endurance performance? 

    1. Exercise economy has an effect as well VO2Max and oxygen uptake

Adaptations to Aerobic Exercise 

1. What happens to resting, submaximal and maximal oxygen consumption following aerobic training? Why? 

   1. Resting - unchanged - not seen in aerobic training

   2. Submaximal - decreases slightly with training or unchanged - not seen in aerobic training

   3. Maximal - Increases 15-20 percent - best indicator for aerobic fitness

2. Understand the Fick equation and how it relates to cardiovascular adaptations? 

   1. VO2=avO2 diff * CO

   2. Allows us to adjust blood flow to meet the body's demands for oxygen during exercise

3. What happens to heart size following aerobic training? How does this affect cardiovascular fitness? 

   1. Increased left ventricular volume and heart mass

   2. Volume loading effect

4. Explain how stroke volume increases with exercise?

   1. One thing that is see with stroke volume increasing is an increase in preload witch is the volume of blood in ventricles at the end of diastole this helps increase stroke volume as well as increase heart mass allows more blood to be pumped with each stroke increasing stroke volume

5. What happens to resting, submaximal, and maximal heart rate after aerobic training?

   1. plasma volume increases - EDV increases - preload increases 

6. What is typically one of the best and easiest measurements to determine how good of aerobic shape someone is in?

   1. VO2 max is the best predictor for aerobic exercises.

7. What factors lead to getting more oxygen rich blood to the active muscles following training? 

   1. Blood flow adaptations can be attributed to this. 

   2. increase in blood flow to active muscles

   3. increase in capillarization and capillary recruitment

8. Discuss what angiogenesis is and how it improves oxygen consumption. 

   1. The creation on new blood vessels and this allows better oxygen movement which increase oxygen consumption

9. What are the respiratory adaptations to aerobic training?

   1. Pulmonary ventilation

      1. decreases at submaximal intensity

      2. increase at maximal intensity

   2. Pulmonary diffusion

      1. doesn’t change during rest and submaximal

      2. increases at maximal

   3. Arteriovenous O2 difference

      1. increase in O2 extraction

10. With long slow distance running you would expect muscle fibers to be more like. 

    1. a long slow distance runner can expect to have the most Type 1 fibers 

11. What are the specific muscle adaptations following aerobic training? 

    1. increase in muscle fiber size

    2. increased number of capillaries

    3. increase of myoglobin

12. At the active tissue, what are the specific adaptations that allow us to use more oxygen to create ATP?

    1. there is an increase in size and number of mitochondria

    2. oxidative enzymes increase activities

13. What metabolic changes would be expected following aerobic training?

    1. increase of lactate threshold as percent of VO2 max increases

    2. lower lactate production and increase lactate clearance

14. List the factors that affect maximal oxygen consumption. Explain how each of them influences oxygen consumption.  

    1. Training status

       1. untrained have lower maximal oxygen than trained people

    2. Heredity

       1. some people have better genetics for oxygen consumption

    3. Sex

       1. Untrained Men have a higher oxygen consumptions than untrained woman

    4. High vs Low responders

       1. some people respond different to oxygen consumption than others do

Adaptations to Resistance Training

1. What is the typical timeline to gain muscular fitness and what factors cause these adaptations?

   1. seen three to six months of consistent resistance training

2. Describe, in detail, all the neurological factors that lead to an increase in muscular strength following training.

   1. Neural Control - this is strength gain seen without hypertrophy

   2. Motor Unit Recruitment - an increase of motor units that are being recruited for a given task 

   3. Autogenic Inhibition - training can decrease inhibitory impulses and can generate more force - seen with superhuman - lifts car off kid

3. What are the differences between transient and chronic hypertrophy?

   1. transient hypertrophy - the pump after you lift - goes away

   2. Chronic hypertrophy - the differences you see in size over time

4. What type of training would cause the greatest changes in muscle fiber adaptations?

   1. body building would cause more changes in muscle fibers than powerlifting 

5. What factors cause an increase in fiber hypertrophy

   1. increase of protein synthesis

6. How is fiber hypertrophy different from hyperplasia?

   1. hypertrophy can find 90 percent growth instead of 10 percent hyperplasia 

   2. hypertrophy is fiber building

   3. hyperplasia is fiber splitting

7. What is the percentage of hypertrophy and hyperplasia within the human body that causes increases in muscular strength?

   1. hypertrophy 90 

   2. Hyperplasia 10

8. How does nutrition play a role in muscle hypertrophy?

   1. protein matters but timing does not

   2. 25 grams every 2-3 hours is best for protein synthesis