Exercise Metabolism Quiz

Exercise Metabolism

• Energy Systems:
  • ATP-PC (Immediate Energy System): provides energy for high-intensity, short-duration activities (<30s)
  • Anaerobic Glycolysis (Non-Oxidative Energy System): provides energy for high-intensity, short-duration activities (30s-2min)
  • Aerobic Oxidative Energy System: provides energy for low-intensity, long-duration activities (>2min)
• Energy Sources:
  • Carbohydrates (CHO): primary energy source for high-intensity exercise
  • Fats (FAT): primary energy source for low-intensity exercise
  • Protein (PRO): minor energy source, primarily used during prolonged exercise
• Exercise Intensity and Metabolism:
  • High-intensity exercise: relies heavily on CHO and ATP-PC
  • Low-intensity exercise: relies heavily on FAT and aerobic oxidative energy system

Muscle Fatigue

• Definitions:
  • Muscle fatigue: decline in muscle force or velocity during exercise
  • Muscle exhaustion: complete inability to generate force
• Causes of Muscle Fatigue:
  • Depletion of energy stores (ATP, PCr, glycogen)
  • Accumulation of metabolic byproducts (lactate, potassium)
  • Neurological factors (central fatigue, motor unit recruitment)
• Types of Muscle Fatigue:
  • Peripheral fatigue: fatigue occurring at the muscle level
  • Central fatigue: fatigue occurring at the central nervous system level

Altitude Training

• Physiological Adaptations:
  • Increased red blood cell count and hemoglobin concentration
  • Increased myoglobin concentration in muscles
  • Increased buffering capacity to combat acidosis
  • Increased mitochondrial density and aerobic enzyme activity
• Acclimatization:
  • Initial decline in exercise performance due to hypoxia
  • Gradual improvement in exercise performance as body adapts to high altitude
• Live High, Train Low (LHTL) Model:
  • Live at high altitude (>2500m) to induce physiological adaptations
  • Train at low altitude (<1500m) to maintain high-intensity training

Cardiovascular Adaptation

• Chronic Exercise Adaptations:
  • Increased cardiac output (stroke volume and heart rate)
  • Increased plasma volume and total blood volume
  • Improved cardiovascular efficiency and exercise economy
• Cardiovascular Drift:
  • Gradual increase in heart rate during prolonged exercise due to dehydration and increasing body temperature
• Exercise-Induced Cardiac Hypertrophy:
  • Increase in left ventricular size and wall thickness in response to chronic exercise

Heat Acclimation

• Physiological Adaptations:
  • Increased sweating rate and sweat gland activity
  • Decreased sweat sodium concentration
  • Increased plasma volume and total blood volume
  • Improved cardiovascular efficiency and exercise economy
• Acclimatization Process:
  • Initial heat shock response and decreased exercise performance
  • Gradual improvement in exercise performance as body adapts to heat stress
• Heat Acclimation Protocols:
  • Short-term acclimation (5-7 days): rapid adaptation to heat stress
  • Long-term acclimation (14-28 days): more pronounced adaptations to heat stress

Exercise Metabolism

• Energy for high-intensity, short-duration activities (≤ 2min) is provided by the ATP-PC system.
• Carbohydrates are the primary energy source for high-intensity exercise.
• Fats are the primary energy source for low-intensity exercise.
• Protein is a minor energy source, primarily used during prolonged exercise.

Exercise Intensity and Metabolism

• High-intensity exercise relies heavily on carbohydrates and the ATP-PC system.
• Low-intensity exercise relies heavily on fats and the aerobic oxidative energy system.

Muscle Fatigue

• Muscle fatigue is a decline in muscle force or velocity during exercise.
• Muscle exhaustion is the complete inability to generate force.
• Causes of muscle fatigue include depletion of energy stores, accumulation of metabolic byproducts, and neurological factors.
• Peripheral fatigue occurs at the muscle level, while central fatigue occurs at the central nervous system level.

Altitude Training

• Physiological adaptations to high altitude include increased red blood cell count and hemoglobin concentration.
• Myoglobin concentration in muscles increases, allowing for more efficient oxygen supply.
• Buffering capacity increases to combat acidosis.
• Mitochondrial density and aerobic enzyme activity increase, enhancing oxygen utilization.
• Acclimatization to high altitude involves an initial decline in exercise performance, followed by gradual improvement as the body adapts.
• The Live High, Train Low (LHTL) model involves living at high altitude (>2500m) to induce physiological adaptations, and training at low altitude to maintain exercise performance.

Sports Physiology

• Cellular Physiology: study of cellular processes and functions
• Exercise and Energy Metabolism: energy systems, macronutrients, micronutrients, and water
• Blood, Body fluids, and Endocrinology: functions of blood, body fluids, and endocrine system
• Exercise and Muscular System: classification of muscle, physiological anatomy, motor unit, and all-or-none law
• Muscular adaptations in response to training
• Exercise and Cardiovascular System: basic anatomy, cardiac output, and cardiac cycle
• Exercise and Respiratory System: physiological anatomy, internal and external respiration
• Exercise and Nervous System: types, components, and functions of nervous system, neuron, and synaptic junction
• Exercise and Thermoregulation: mechanisms of heat exchange, hypo- and hyperthermia

Sports Biochemistry

• Structure and Function: carbohydrates, proteins, nucleic acids, fatty acids, lipids, and enzymes
• Bioenergetics: energy transformation and ATP production
• Glycolysis: breakdown of glucose to pyruvate
• Gluconeogenesis: synthesis of glucose from non-carbohydrate sources
• Pentose Phosphate Pathway: synthesis of NADPH and pentoses
• Citric Acid Cycle: breakdown of acetyl-CoA to produce ATP, NADH, and FADH2
• Electron Transfer System: generation of ATP through electron transport
• Oxidative Phosphorylation: production of ATP through oxidative phosphorylation
• Metabolic Regulation: regulation of glucose and glycogen metabolism
• Lipid Biosynthesis: synthesis of fatty acids and lipids
• Fatty Acid Catabolism: breakdown of fatty acids to produce ATP
• Biosynthesis: synthesis of biomolecules
• Oxidation and Production of Urea: breakdown of amino acids and production of urea

Sports Biomechanics

• Mechanics: scalar and vector quantities, force, momentum, velocity, work, and energy
• Projectile Motion: trajectory of objects under gravity
• Gravitation: force of gravity and its effects
• Circular Motion: motion of objects in a circular path
• Rotational Motion: rotation of objects around a fixed axis
• Simple Harmonic Motion: oscillatory motion of objects
• Sound Waves: propagation of sound waves
• Potential and Kinetic Energy: energy associated with position and motion
• Conservation of Energy: principle of energy conservation
• Elasticity: deformation of materials under stress
• Angular Momentum: rotational motion of objects
• Moment of Inertia: resistance to rotational motion
• Radius of Gyration: distance from axis of rotation to center of mass

Sports Psychology

• Introduction to Psychology and Sport Psychology: principles of psychology and its application to sports
• Cognitive Processes: perception, attention, memory, and learning
• Motivation and Emotion: factors influencing motivation and emotion
• Personality and Intelligence: personality traits, intelligence, and their effects on performance
• Group Dynamics: interactions and behaviors within groups
• Mood Disorders: Unipolar Disorder, Bipolar Disorder, Depression, and their effects on performance
• Personality Disorders and Schizophrenia: abnormal personality traits and their effects on performance
• Growth and Development: physical and psychological changes across the lifespan
• Learning Processes: ways in which learning occurs
• Coping with Stress: strategies for managing stress

Sports Nutrition

• Food Groups and RDA: classification of foods and recommended daily allowance
• Functions, Metabolism, and Sources of Nutrients: roles, breakdown, and sources of nutrients
• Water, Energy, CHO, Proteins, Fats, Vitamins, and Minerals: functions and sources of macronutrients and micronutrients
• Cereals and Millets, Legumes and Oilseeds, Fruits and Vegetables, Flesh Foods and Eggs, Milk and Milk Products, Sugar and Jaggery, Fats and Oils: characteristics and nutritional values of different food groups
• Etiology, Symptoms, and Dietary Management: causes, symptoms, and dietary management of diseases of the gastrointestinal tract, metabolic disorders, kidney diseases, cardiovascular diseases, and allergic conditions
• Food Laws and Standards: regulations and guidelines for food safety and quality
• Food Adulteration: classification, detection, and prevention of adulterants
• Hygiene and Sanitation: importance of cleanliness and sanitation in food handling and preparation