Bioenergetics
carbohydrates are used the most at this intensity and over this duration
What is high intensity short duration
1 MET is equal to this many ml/kg/min
What is 3.5?
Breakdown of triglycerides results in these products
What is 1 glycerol + 3FFAs
(F*d)/t
What is power?
True or false: isometric exercises can be good for inflamed joints
What is true?
This fiber type(s) are recruited the most when the ATP-CP system is dominant
What is fiber Type IIx -> ?
This is the main problem with using fat as a fuel source
What is it takes a lot of energy and time to break down?
At rest, this percentage of ATP comes from fat/CHO
What is 50/50
Strength gains occur around this intensity for untrained
What is 60-70%?
Having very strong leg flexors and weak leg extenders would be considered
What is a muscle imbalance?
Lactic acid goes through this cycle in the liver during fast glycolysis
What is the Cory Cycle?
This is the energy system used primarily during a 30s-2min of exercise at heavy intensity
What is fast glycolysis?
This is how long it takes to replenish the ATP-CP system
What is 10x the length of the exercise duration (usually 100-120s)?
True or false: hypertrophy begins around the 50-60% 1RM range
What is false?
This is how much you should increase volume after an individual can exceed their prescribed reps +2 without fatigue
What is 2-10%?
This is an end product of slow glycolysis if sufficient O2 is present that is needed to enter the Krebs cycle.
What is pyruvate?
These are the waste products of protein breakdown
What are urea and ammonia?
This is the approximate VO2 max for an individual who can train at a max MET level of 15
What is 52.5 ml/kg/min?
An exercise at level 8 on the OMNI scale would be considered:
What is hard (vigorous)?
This is the % LOP needed for BFR on the lower limb
What is 60-80% ?
The lactate threshold occurs at this VO2 max for trained individuals
What is 70-80%
These are the factors that influence exercise efficiency
What are (1) basic neuromuscular system (2) fiber type distribution (3) body's ability to store energy (4) joint stability (5) genetics (6) biomechanics
This is the change to EPOC and oxygen deficit for trained individuals
What is reduced?
Training for power should occur at this % 1RM and this reps/sets
What is 20-50%, 3-6 reps, 1-3 sets?
These are the goals of BFR
What is hypoxia, stimulate hormone response, and cell swelling?