CI-CPT Exam

The chemical energy molecule that is needed by all cells of the body.

adenosine triphosphate (ATP)

The major neurotransmitter for the motor neurons that innervate skeletal muscle.

acetylcholine

Skeletal muscle is __% water, __% protein and __% several other components.

75% water, 20% protein, 5% (sodium, potassium, calcium, magnesium, phosphorus, enzymes and glycogen)

Carry the nerve impulses necessary for contraction to the interior of the muscle cell. Also allow a pathway for necessary substances to enter the cell and for waste products to leave.

transverse tubules (T-tubules)

Type of muscle tissue found in arteries and GI tract.

smooth muscle

When the terminal group is split from ATP, energy is released and ATP becomes ___ ___.

adenosine diphosphate (ADP)

Two major contractile proteins of muscle tissue.

actin and myosin

Extensive network of small tunnels leading from the sarcolemma to the interior of the muscle fiber.

transverse tubules (T-tubules)

Each individual muscle fiber has a cell membrane known as the __.

sarcolemma

This is the functional contractile unit of muscle tissue, and can also be defined as the area from Z line to Z line.

sarcomere

Carbohydrates are broken down and stored inside muscle tissue as __.

glycogen

What are the three types of muscle tissues in the human body?

skeletal, smooth and cardiac

A beneficial physiological change that occurs as a result of various types of training.

adaptation

_____(afferent) nerves take information from the muscle fibers to the brain and spinal cord.

sensory

____(efferent) nerves send information form the brain and spinal cord to the muscle fibers.

motor

Skeletal muscle is mostly made of water and protein, but 5% is made up of what seven components?

sodium, potassium, calcium, magnesium, phosphorus, enzymes and glycogen

All three muscle types need what in order to contract?

ATP (adenosine triphosphate)

What are the three types of energy systems in the human body?

ATP-PC, anaerobic glycolysis and aerobic

Energy system used during very high intensity/short duration exercise.

ATP-PC

When the terminal phosphate group is removed from ATP it leaves a molecule of what?

ADP (adenosine diphosphate)

The ATP-PC energy system can only supply ATP for up to about how long?

10 seconds

Type of energy system that would be primarily used for short sprint, 1RM, diving, shot put and long jump.

ATP-PC

This energy system recovers rapidly.

ATP-PC

What energy system results in the breakdown of glucose in the absence of oxygen?

anaerobic glycolysis

Anaerobic glycolysis is an 11 step process, driven by 11 different enzymes, that occurs in what part of the cell?

cytosol

This energy system predominates during high intensity exercise that lasts between about 10 and 90 seconds.

anaerobic glycolysis

Which energy system would be predominantly used during a 400 meter run or 100 meter swim?

anaerobic glycolysis

Accumulation of what is associated with fatigue and is a limiting factor to anaerobic exercise?

lactic acid

High levels of lactic acid are only present during ____ intensity, ____ duration bouts of exercise.

high, short

Lactic acid has been found to stimulate what in muscle?

pain receptors

There is now convincing evidence that ____ ____ reduces the ability of calcium to bind to crossbridges.

lactic acid

The process by which lactic acid is converted back into glucose by the liver and kidneys.

gluconeogenesis

A small amount of lactic acid is present in blood while at rest. Among reasons for this initially puzzling fact is that ____ (red blood cells) contain no ____, and must rely on anaerobic glycolysis to meet their energy needs.

erythrocytes, mitochondria

The energy system that breaks down glucose and fatty acids in the presence of oxygen.

aerobic system

Glucose and fatty acids are broken down in the presence of oxygen to be used as energy. In what part of the cell does this take place?

mitochondria

The aerobic system will predominate during activities that are ____ or longer in duration, provided they are continuous.

two minutes

One of the many adaptations to aerobic training is an increase in the number and size of ____.

mitochondria

____ must first be converted to pyruvate via anaerobic glycolysis before entering the ____ and going through the aerobic system.

glucose, mitochondria

Fatty acids must first be broken down by a process called ____ before they can be used to produce ATP.

beta oxidation

Fatty acids are found mostly in ____ tissue as stored ____.

adipose, triglycerides

Longer duration exercise promotes increased use of ____.

fatty acids

Fatty acids are stored intramuscularly as ____.

triglycerides

____ are ATP factories inside the cell.

Mitochondria

____ within the muscle cell helps transport oxygen to the mitochondria.

Myoglobin

Carbohydrates are found in the body in the form of ____, ____ and ____.

blood glucose, muscle glycogen, liver glycogen

____ is a simple sugar that is the end product of carbohydrate digestion.

Glucose

Glucose is stored in muscle and liver cells as ____.

glycogen

A glycogen molecule is composed of several ____ glucose molecules that are chemically bonded together.

thousand

____ is the key enzyme involved in making glycogen.

Glycogen synthase

Enzymes are ____ that help catalyze (speed up) chemical reactions.

proteins

Fats are found in the form of ____ and ____ in the bloodstream, and as ____ in muscle and adipose tissue.

triglycerides, free fatty acids, triglycerides

Dietary fat is an essential nutrient, but should be composed primarily of ____ and ____ fat.

mono, polyunsaturated

Under normal conditions, ____(protein) are not a prime energy source; they do make a small contribution to ATP production, however.

amino acids

We are always utilizing some combination of fat and carbohydrate both at rest and during exercise. What are the four major determinants of the proportion of fat vs. carbohydrate utilized?

1. availability of carbohydrate and fat, 2. intensity of exercise, 3. duration of exercise, 4. cardiovascular fitness level

Fit individuals utilize fats to a greater extent both at rest and during exercise as compared to unfit. As a result, glycogen is used to a lesser extent. This is known as ____.

glycogen sparing

During exercise sessions lasting 2-3 hours or longer, protein can supply between ____ to ____% of the body's energy needs.

5-15%

When protein is used for energy during extremely long exercise sessions lasting 2-3 hours which four amino acids appear to play the biggest role?

The branched chain amino acids (leucine, isoleucine and valine) as well as alanine

When amino acids are used for energy they must first have their ____ group removed by a process known as deanimation.

nitrogen

True or False: Fat is only used for energy after 20-30 minutes of exercise.

False

When trying to lose fat which is more important, the total calories burned or the total calories burned as fat?

Total calories because fitness level will improve more during high intensity aerobic exercise than low intensity and less time needs to be spent doing the high intensity exercise to burn the same amount of calories.

What are the three different types of muscle fibers?

Type I (slow twitch oxidative), Type II-A (fast twitch oxidative-glycolytic), Type II-B (fast twitch glycolytic)

What are Type I muscle fibers also referred to as?

slow twitch oxidative

What are Type II-A muscle fibers also referred to as?

fast twitch oxidative-glycolytic

What are Type II-B muscle fibers also referred to as?

fast twitch glycolytic

Which type of muscle fiber is dark red, has the highest amount of myoglobin, largest mitochondria and the most mitochondria?

Type I

Which type of muscle fiber is medium red, has the 2nd highest amount of myoglobin, the 2nd largest mitochondria and the 2nd most mitochondria?

Type II-A

Which type of muscle fiber is white, has a low amount of myoglobin, small mitochondria and few mitochondria?

Type II-B

Which type of muscle fiber has most capillaries, is smallest in diameter and weakest?

Type I

Which type of muscle fiber has the 2nd most capillaries, is large in diameter and strong?

Type II-A

Which type of muscle fiber has the fewest capillaries, is largest in diameter and strongest?

Type II-B

Which type of muscle fiber is the most fatigue resistant and has the highest oxidative capacity?

Type I

Which type of muscle fiber is moderately fatigue resistant and has a high oxidative and glycolytic capacity?

Type II-A

Which type of muscle fiber fatigues quickly and has a high glycolytic capacity?

Type II-B

Which type of muscle fiber would be found predominantly in good endurance athletes? (triathlete, marathon, etc)

Type I

Which type of muscle fiber would be found predominantly in good middle distance athletes? (mile, 3000 meters, soccer)

Type II-A

Which type of muscle fiber would be found predominantly in good strenght/power/speed athletes? (100 meters, discus, football)

Type II-B

____ is simply the rate of caloric expenditure at any given moment, and is closely related to ____ consumption.

metabolic rate, oxygen

When the metabolic rate is elevated during exercise it takes awhile for it to return to resting levels. This is sometimes known as what?

excess post-oxygen consumption (EPOC)

When the metabolic rate is increased during exercise it will take some time for it to return to resting levels. There is no set time for this and depends on the ____ and ____ of the workout.

intensity, duration

Of the two, which has been shown to have a greater impact on EPOC, intensity or duration?

intensity

Why does metabolic rate remain elevated following exercise? List four reasons.

1. energy cost of replenishing glycogen stores, 2. increased catecholamine and other hormone levels, 3. body temperature increased for up to 1-2 hours, 4. continued oxidation of lactate to glucose

The amount of blood pumped by the heart per minute is known as what?

cardiac output

The amount of blood pumped by the heart per beat is known as what?

stroke volume

The difference in the amount of oxygen in the arteries vs. veins is known as what?

arterio-venous O2 difference (a-v O2 difference)

The difference between oxygen levels in the arteries compared to veins is small at rest: True or False?

True (the tissues don't extract much oxygen from the blood at rest)

The ability to perform sustained work at a high percentage of ____ is an important element of cardiorespiratory fitness.

max VO2

Max VO2 is expressed in what?

ml/kg/min. (milliliter/kilogram/minute)

Oxygen consumption (VO2)= ____ x ____

cardiac output (Q), arterio venous O2 difference (a-v O2 difference)

Whether an artery is constricted or dilated at a a given time is influence strongly by the ____ system and local production of ____.

nervous, CO2

Source of fuel for ATP-PC

stored ATP and PC

Source of fuel for anaerobic glycolysis

glucose

Source of fuel for aerobic

glucose and free fatty acids

Lactic acid is related to muscle fatigue because it decreases ____ within muscles.

pH

Average resting cardiac output in an adult

5 L/min.

Formula to calculate predicted maximal heart rate

207 - (0.7 x age)

Three ways to achieve overload when trying to increase cardiorespiratory fitness level.

1. exercise more frequently, 2. for longer duration, 3. or at a higher intensity

Definition of training according to goal. If one wants to improve in a certain activity such as running then they need to use that mode as part of their training system.

specificity

Four components to cardiovascular prescription.

1. mode (what kind of activities), 2. frequency, 3. intensity, 4. duration

According to Dr. Cooper an activity must meet three criteria in order be considered aerobic. What are they?

1. it must use large muscle groups, 2. it must use large amounts of oxygen, 3. it must be performed continuously