ACE CPT Lessons 1-5

Which of the following is NOT a method the body uses to preserve blood volume during steady-state exercise?

*Increasing stroke volume Why? The following changes take place to preserve blood volume: A progressive increase in heart rate at steady-state exercise to maintain cardiac output and offset the small decrease in stroke volume associated with the fluid loss A compensation in blood pressure via further vasoconstriction in the non-exercising regions to maintain peripheral resistance and blood pressure A release of hormones-antidiuretic hormone, or vasopressin, and aldosterone-to help reduce water and sodium losses from the body

it is widely accepted that if everyone performed ________________ of _______________ ________________ Exercise that the incidence of most chronic diseases of civilization would decrease dramatically.

-30 min of moderate intensity exercise DAILY (2 mile walk)

cortisol during exercise:

-a glucocorticoid that plays major role in maintaining blood glucose during prolonged exercise by promoting protein & triglyceride breakdown -a stress hormone that is elevated when under too much stress from too much exercise or inadequate regeneration

muscle fatigue

-associated w/ reduction in glycogen reserves leading to fat being metabolized for energy which is slower, reduces power/speed of muscle contraction -best to prevent this by carb loading or high carb macro diets (>60% of cals)

excessive training in females;

-can decrease estrogen levels to point where females can stop menstruating (amenorrhea) & leads to osteoporosis & increased risk of bone fractures)

in general the hormonal response ______________ As we exercise:

-decreases as body becomes more efficient at preserving hormones & maintaining homeostasis

how to prevent overtraining:

-ensure programming utilizes periodization (Alternating easy, moderate, hard periods of training) -general rule: --1-2 days of intense training should be followed by equal # of easy training days --a week/two of hard training should be followed by week/2 of easier effort allows hardest working muscle fibers to replenish their energy stores & prepare to take on next intense training session

steady state is achieved when:

-exercise intensity isn't too high relative to body's ability to provide O2 to muscles *Transition to SS is often uncomfortable for 2-4 min as body catches up to new demands for O2*

Heart's acute response to exercise:

-hR increases linearly w/ intensity -SV increases up to 40-50% of max & plateaus -SBP increases linearly w/ intensity -DBP same or slightly decreased d/t vasodilation of muscles -increased CO b/c contractility = stronger to increase SV & HR increases blood volume decreases 10-20% during exercise d/t hydrostatic pressure pushing fluid out of vessels, PVR increases d/t vasoconstriction of unnecessary muscles/vessels until finished blood to skin = increased during SS & Decreased during HIIT

epinephrine & norepinephrine during exercise:

-increase CO by increasing HR & contractility during exercise -cause glycogenolysis in liver so more glucose can be released into blood & used for energy

Chronic adaptations to exercise

-increased blood volume - ^RBCs -^heart size (enlarged ventricular cavity w/ slight wall thickening) - decreased resting HR -increased PNS tone -improved VO2 max -enhanced bloodflow to training muscles during activity -increased capillarization of muscle tissues -more efficient bloodflow redistribution -BP can lower in borderline or HTN clients (consistent resistance training lowers SBP AT rest) -increase in size & # of mitochondria in muscles -more efficient motor unit recruitment & Sychronization

aldosterone during exercise;

-limits Na+ excretion in urine to maintain electrolyte balance

markers of increased physical fitness:

-lowered HR During exercise -improved ability to mobilize & Use body fuels

Carbs:

-major fuel for ATP -only macro whose stored energy generates ATP anaerobically (crucial during maximal exercise that requires rapid energy release above levels supplied by aerobic metab.) -stored as glycogen in muscles/liver -epinephrine stims. release of liver/muscle glycogen- this is impacted by both duration & intensity -glycogenolysis occurs w/ longer than 1 hour submaximal exercise & @ VO2 max over 60%

3 performance characteristics that ability of muscle to contract depends on:

1. how many myosin cross bridges present (10-20% more in T2 muscle- impacts maximal force production) 2. maximal shortening speed determined by rate of cross-bridge movement (T2 faster b/c contain more ATPase required to breakdown ATP) 3. efficiency (T1 more efficient b/c contain more myoglobin, capillaries & higher mitochondrial enzymes -> more efficient at using O2 to fuel continuous muscle contractions for extended time)

4 major components of physical fitness:

1. muscular fitness/muscular endurance (1RM & # of reps) 2. Cardiorespiratory Endurance (aerobic fitness) 3. flexibility (ability to move through normal ROM) 4. body composition *5. mind/body vitality (Mental/emotional health)

breathing is managed by:

1. neural (Controls actual respiration) 2. humoral (response to chemicals in blood)

3 energy systems in the body

1. phosphagen (at onset of activity or w/ any increased intensity- immediate energy needs met here) 2. anaerobic glycolysis (fast glycolytic/lactate) (in endurance, used prior to SS achieved, or when intensity approaches AT) 3. aerobic oxidative (takes over during endurance training after other 2 fatigue or when SS Achieved) these 3 work together, not independently, 1 will dominate though

During HIIT total energy expenditure increases by:

15-25x resting

ACE IFT Model

American Council of Exercise Integrated Fitness Model

diminished co-contraction

Antagonizing muscles impede action of agonists Your body learns to inhibit antagonist during certain exercises

Which slow-acting hormone stimulates the mobilization of free fatty acids from adipose tissue, mobilizes glucose synthesis in the liver, and decreases the rate of glucose utilization in the cells?

Cortisol Cortisol is a glucocorticoid released from the adrenal cortex that stimulates free fatty acid (FFA) mobilization from adipose tissue, mobilizes glucose synthesis in the liver (i.e., gluconeogenesis), and decreases the rate of glucose utilization by the cells. Its effect is slow, however, allowing other fast-acting hormones such as epinephrine and glucagon to primarily deal with glucose and FFA mobilization.

flow of blood through the heart

Deoxygenated blood enters into the heart through the superior and inferior vena cava Blood travels into the right atrium and flows through the tricuspid valve into the right ventricle Blood is pushed through the pulmonary valve into the pulmonary artery and lungs when the right ventricle contracts and picks up oxygen Oxygenated blood is then carried back to the heart by the pulmonary veins into the left atrium through the mitral valve and into the left ventricle Contraction of the left ventricle forces the blood through the aortic valve, through the aorta, and out to the entire body

During exercise, there is an increase in both systolic and diastolic blood pressure. (T or F)

FALSE During exercise, systolic blood pressure increases as a result of the accompanying increase in cardiac output to deliver blood into the exercising muscles. Diastolic blood pressure, however, stays about the same because vasodilation within the exercising muscles allows more blood to drain from the arteries through the arterioles and into the muscle capillaries.

Minute ventilation decreases after an exerciser crosses the second ventilatory threshold (VT2). (T or F)

False During submaximal exercise, ventilation increases linearly with oxygen consumption and carbon dioxide production. This occurs primarily through an increase in tidal volume (i.e., the volume of air inhaled and exhaled per breath). At higher or near-maximal intensities (above VT2), the frequency of breathing becomes more pronounced and minute ventilation rises disproportionately to the increases in oxygen consumption. Tidal volume decreases as breathing rate increases.

Cardiac output is defined as the amount of blood pumped during each heart beat. (T or F)

False The amount of blood pumped during each heartbeat is called the stroke volume. Cardiac output is the product of stroke volume and heart rate, and therefore is defined as the amount of blood pumped per minute.

protein as fuel for exercise:

Fuel as exercise is a small role of protein BUT proteins broken down such as valine, leucine & isoleucine can produce ATP During prolonged endurance exercise (longer than 2 hours) amino acids are released from their parent proteins causing a rise in skeletal muscle amino acid pool-->Resulting in small increase in use of aminos as fuel for exercise Helps prevent hypoglycemia

lactate as fuel:

Is a compound that can be used in gluconeogenesis in the liver & as a direct fuel source for the skeletal muscles & heart During exercise, some of the lactate that's produced by skeletal muscles = transported to liver via blood Liver converts lactate back to glucose & releases it into the blood to be used my muscles as energy This is called the Cori-Cycle (cycle of lactate-to-glucose b/t muscle & liver)

VT1;

Level of intensity blood lactate accumulates faster than it can be cleared and person breathes faster to blow off extra CO2. (Lactate threshold) Well-trained individuals can exercise here for 1-2 hours. slightly uncomfortable speaking may be upper limit exercise intensity for health/fitness exerciser represented in zone 2 of ACE IFT Model

s/s of overtraining:

Overtraining syndrome; decline in physical performance, elevated HR & blood lactate levels @ fixed submaximal work rate, change in appetite, weight loss, sleep disturbances, multiple colds/sore throats, irritability/restlessness/excitability/anxiousness Loss of motivation/vigor Lack of mental concentration/focus Lack of appreciation for things normally found enjoyable

4 phases of cardiorespiratory training

Phase 1: Aerobic Based Training Phase 2: Aerobic efficiency training Phase 3: Anaerobic endurance training Phase 4: anaerobic power training

parathyroid hormone (PTH)

Produced by parathyroid glands Removes calcium from bone regardless of bone integrity

calcitonin

Produced by the thyroid gland and decreases the blood calcium levels by stimulating calcium deposit in the bones. The antagonist of the parathyroid hormone. decreases blood calcium & phosphate levels

Rate Coding Motor Unit Recruitment

Single motor units can produce various levels of force depending on frequency at which it is stimulated Trained individuals may reach peak force production faster w/ each stimulation (rapid movement/ballistic training may provoke this increase)

Receptors in the brain are the first to initiate changes in breathing. (T or F)

TRUE The respiratory control center is located within the medulla oblongata region of the brain. Immediately before exercise begins, breathing rate increases. This is most likely due to stimulation from the motor cortex resulting from anticipation of the ensuing exercise bout.

anaerobic metabolism:

The metabolism that takes place in the absence of oxygen; the principle product is lactic acid. continues to produce ATP when aerobic/oxidative can't anymore o2 deficit & EPOC Are high & THis can't be maintained for more than a few min

Anaerobic Threshold (AT)

The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates. Also called lactate threshold or the first ventilatory threshold (VT1)

Respiratory system during exercise:

Typically breathe 5-6 liters of air per minute through nose @ rest & Use mouth when ventilation increases to approx. 20-30L/min during exercise diaphragm= most important muscle of inspiration: only skeletal muscle considered essential for life **regularly endurance training = increased oxidative capacity of respiratory muscles- improving respiratory muscle endurance (they can fatigue during exercise making it harder to breathe during moderate/high intensity exercise- improving this endurance enhances exercise performance at various intensities)

Fick Equation

VO2 = Q x a-vO2 difference -equation for O2 consumption Q=CO (SVxHR) a-VO2 difference = O2 extraction (increases in trained indiv. cause their tissues become more efficient at extracting O2 at tissue level) "systemic O2 consumption determined by cardiac output (Q) which reflects amount of O2 being delivered to tissues & arterial-mixed venous O2 difference (a-vO2)= reflects the amount of O2 extracted by the tissues" in trained indiv. HR tends to be 10bpm lower at rest & during submaximal intensity exercise

SAID principle (specific adaptation to imposed demands)

When systems overloaded during training, body will progressively adapt to these demands Benefits can be observed 8-12 weeks of training

During what phase of the general adaptation syndrome will a client see progressive increases in muscle size and strength?

adaptation phase The adaptation phase, or resistance phase, generally begins around weeks four through six and represents major muscular adaptations (biochemical, mechanical, and structural). This phase is characterized by progressive increases in muscle size and strength

At what stage of an exercise bout are phosphagen stores being replenished, remaining lactate being removed from the blood, and the metabolic rate decreasing?

after exercising is finished The energy produced after the cessation of exercise (excess postexercise oxygen consumption - EPOC) is used to replenish the depleted phosphagens, to eliminate accumulated lactate if it has not already been cleared from the blood, and to restore other homeostatic conditions (e.g., thermoregulation, tissue resynthesis). As the body returns to normal temperature, the metabolic rate will return to normal.

antidiuretic hormone (ADH)

aka vasopressin released by posterior pituitary during exercise reduces ruinary excretion of h2o in response to dehydrating effects of sweating during exercise helps preserve plasma volume/osmolarity of blood if person = too hydrated, ADH levels will be reduced to help maintain homeostasis

All-or-none principle of muscle contraction

all muscle fibers in a motor unit contract to their fullest extent or they do not contract at all. w/ regular lifting- motor units may act more synchronously & potentially increasing muscle's ability to produce force

Francine practices hot yoga. The room is 103º F (39º C) and she is in class for 60 minutes. The release of _______________ will help reduce the excretion of water in her urine, thereby helping prevent any further dehydration.

antidiuretic hormone (vasopressin) Fluid loss to sweat contributes to a loss of blood volume, which, in turn, triggers the release of antidiuretic hormone, or vasopressin, to help reduce water and sodium losses from the body.

Arlene has gained 65 pounds in the past two years as a result of poor nutritional choices. Her doctor has just informed her that she is prediabetic. Which fitness component would MOST likely need to be improved to help this client?

body composition Excess body-fat storage is referred to as overweight or obesity and has been associated with a wide variety of health disorders, including type 2 diabetes.

cardiorespiratory endurance

capacity for heart & Lungs to deliver blood/o2 to working muscles during exercise 3 basic processes that must interact to provide adequate blood & Nutrients to tissues: -- 1. Getting O2 into blood (relies pulmonary ventilation + O2 carrying capacity of blood) --2. Delivering O2 to active tissues (Relying on CO) --3. Extraction of O2 from blood to complete the metabolic production of ATP (relying on localized delivery of CO to active muscles & oxidative enzymes located w/in active cells)

Your client has just signed up for her first half-marathon. Which fitness component would MOST likely need to be improved to help this client?

cardiovascular endurance The higher a person's cardiorespiratory endurance, the more physical work he or she can perform before becoming fatigued. Efficient functioning of the cardiorespiratory system is essential for physical activities such as walking, running, swimming, and cycling.

Which hormone promotes triglyceride breakdown to aid in maintaining blood glucose?

cortisol Cortisol is a glucocorticoid and plays a major role in maintaining blood glucose during prolonged exercise by promoting protein and triglyceride breakdown. Cortisol is also a major stress hormone and is elevated when the body is under too much stress, either from too much exercise or inadequate regeneration.

What is the primary advantage of the increase in blood volume that results from chronic cardiorespiratory exercise?

enhance O2 delivery to working muscles A physical-performance advantage of reduced blood viscosity, which is a direct result of the increased blood volume, is that it enhances oxygen delivery to the active skeletal muscles, because the blood flows more easily through the vessels, including the capillaries. The other three choices are associated with increases in heart size and volume.

The increase in heart rate prior to the start of a race is partially due to the release of what hormone?

epinephrine Epinephrine increases the strength of cardiac contraction, resulting in increased cardiac output. Furthermore, epinephrine affects the central nervous system by promoting a state of arousal and increased alertness to permit "quick thinking" to help cope with the impending stressor (or exercise activity).

What hormone dilates the respiratory passages and reduces digestive activity and bladder emptying during physical activity?

epinephrine In addition to its effects on the cardiovascular and metabolic systems, epinephrine dilates the respiratory passages to aid in moving air into and out of the lungs, and reduces digestive activity and bladder emptying during exercise.

Which mechanism of thermoregulation is the major contributor during exercise?

evaporation Though evaporation accounts for only 20% of thermoregulation while at rest, it accounts for approximately 80% of thermoregulation during exercise.

EPOC

excess post-exercise oxygen consumption; another term for oxygen debt after exercise energy produced during this post-exercise period is used to replenish depleted phosphagens (used during the initial O2 deficit period prior to SS) & to clear lactate, restore homeostasis (thermoregulation, tissue resynthesis)

After air enters the nose and mouth, it is warmed and passed through the thorax. (t or f)

false Air enters the respiratory system and is warmed and passed through the pharynx (throat), and then the larynx (the area of the "Adam's apple").

During exercise, expiration is passive. (t or f)

false Expiration occurs passively during normal, quiet breathing, requiring no assistance from muscle action. However, during exercise, expiration becomes active. Important muscles of expiration, such as the rectus abdominis, internal obliques, serratus posterior, and internal intercostals, are activated to help pull the rib cage downward and force air from the lungs by squeezing the abdominal organs upward against the diaphragm.

The average person's breathing rate through the nose is equal to 20 to 30 liters per minute while at rest. (T or F)

false Humans normally breathe approximately 5 to 6 liters of air per minute through the nose when at rest, but use the mouth as the primary passageway for air when ventilation is increased to approximately 20 to 30 liters per minute during exercise.

Gas is exchanged in microscopic air sacs known as bronchi. (t or f)

false The respiratory system is made up of the nose, nasal cavity, pharynx, larynx, trachea, bronchi, and lungs. Together, these structures form a group of passages that filter air and transport it into the lungs. Gas exchange occurs within microscopic air sacs in the lungs called alveoli.

If there is a decrease in parasympathetic activity, the heart rate will decrease. (T or F)

false- parasympathetic = less catecholamines (EPi/norepi) Which means lower HR. At rest, the body is primarily under the control of the parasympathetic nervous system, which keeps heart rate, blood pressure, and metabolism low. With the onset of exercise, the parasympathetic system is inhibited and sympathetic stimulation increases and has many effects on the body, including an increase in heart rate.

After completing three weeks of physical therapy, your client needs to continue improving the range of motion of his shoulder joint. Which fitness component would MOST likely need to be improved to help this client?

flexibility Flexibility is the ability to move joints through their normal full range of motion. An adequate degree of flexibility is important to prevent musculoskeletal injuries, maintain correct body posture, and allow people to complete everyday bending and reaching tasks.

Christopher is an endurance athlete. He often gets low blood sugar during his long workouts. Once the liver recognizes the release of glucagon from the pancreas, _______________ is released to help increase his blood sugar levels.

glucose Glucagon stimulates an almost instantaneous release of glucose from the liver and is part of a negative feedback loop in which low blood glucose levels stimulate its release. Glucagon primarily contributes to blood glucose control as exercise progresses and glycogen stores deplete during an exercise bout.

general adaptation syndrome:

heavy exercise can lead to predictable increases in cortisol: 3 stages; 1. shock/alarm (cortisol secretion) --Fatigue, weakness --Lasts approx. 2-3 weeks w/ strength gains attributed to neuromuscular adaptations 2. Resistance (bodily repairs occur) --Begins around weeks 4-6- major muscular adaptations occur --Progressive increases in muscle size & strength 3. Exhaustion (repairs inadequate & sickness/death results --Can occur any time --Inadequate repair/recovery time leads to burnout, overtraining, reduction/elimination of overload, injury, illness, lack of adherence Performing large amounts of high-intensity activity can have negative effects on adaptation such that muscles become chronically depleted of their energy reserves & symptoms of chronic fatigue/overtraining set in

VT2:

highest intensity that can be sustained for 30-60 min in well trained individuals occurs @ point where lactate is rapidly increasing w/ intensity & represents hyperventilation even relative to extra CO2 that is being produced- body cant buffer CO2 anymore talking is definitely not comfortable represented by zone 3 in ACE IFT Model

Which of the following is an adaptation specifically seen with regular weightbearing exercise?

increase in bone density The concept of the SAID principle is that the body will adapt to the specific challenges imposed upon it, as long as the program progressively overloads the system being trained. Studies have shown that weightbearing exercise promotes improved bone density, which is a key factor in the prevention of osteoporosis, particularly in women.

Q10 Effect

increase in temp during exercise increases metabolic rate there is a doubling of the metabolic rate w/ every 10*C increase in body temp.

Which of the following is NOT a benefit of regular physical activity?

increased diastolic pressure Some of the benefits of regular exercise include improved cardiovascular function, lowered systolic and diastolic blood pressure, decreased body weight and fat mass, improved lipid profile, improved glucose control, decreased anxiety and depression, enhanced feelings of well-being, decreased incidence of several cancers (e.g., colon, breast, prostate), and decreased incidence of osteoporosis.

pancreas;

insulin; causes liver/muscle cells to take up glucose & Store it in form of glycogen; encourages fat cells to take on blood lipids & Turn them into triglycerides; also has anabolic effects in body -- glucagon; causes liver to convert stored glycogen into glucose & release it into the bloodstream --released when BG too low (i.e prolonged endurance training)

Joseph is a 55-year-old CEO of a large company. He has a difficult time managing the stress of his job and is looking for a way to reduce this stress. Which fitness component would MOST likely need to be improved to help this client?

mind/body vitality Mind-body vitality is considered by many to be the fifth essential component of physical fitness. This component includes the ability to manage stress and maintain a level of mental and emotional well-being, and may be enhanced by techniques such as meditation, practicing gratitude, deep breathing, and yoga.

Your client is having hip replacement surgery in two months and she wants to be able to transfer herself in and out of her wheelchair. Which fitness component would MOST likely need to be improved to help this client?

muscular strength Muscular strength is essential for normal everyday functioning, as individuals are required to lift and carry objects in their daily lives. Improved upper-body muscular strength would also help this client transfer herself in and out of a wheelchair during her recovery process.

Which of the four components of blood carries hormones, food materials, ions, and gases throughout the body?

plasma The liquid component of blood, called plasma, is responsible for carrying hormones, plasma proteins, food materials (e.g., carbohydrates, amino acids, lipids), ions (e.g., sodium, chloride, bicarbonate), and gases (e.g., oxygen, nitrogen, carbon dioxide) throughout the body.

norepinephrine;

produced by adrenal medulla increases HR & force of contraction & constricts vessels in most areas of body

epinephrine;

produced by adrenals; affects carb metabolism; generally promotes hyperglycemia constricts vessels in skin, mucous membranes, kidneys but dilates vessels in skeletal muscle elevates blood glucose levels, rate/force/amplitude of heartbeat, dilates blood vessels that feed heart/lungs/skeletal muscles

prolactin

produced by pituitary initiates/maintains breast-milk secretion in females

Antidiuretic hormone;

produced by pituitary reduces urinary excretion of water

follicle stimulating hormone (FSH) & Luteinizing hormone (LH)

produced by pituitary stim. gonds to excrete sex hormones (m & f)

adrenocorticotropin hormone (ACTH)

produced by pituitary stims adrenals to secrete glucocorticoids

oxytocin

produced by pituitary stims contraction of smooth muscle of uterus & Intestines

growth hormone (GH)

produced by pituitary stims general growth & Skeletal growth & Promotes metabolic functions

thyroid stimulating hormone (TSH)

produced by pituitary stims thyroid gland to secrete thyroid hormones

thyroxine and triiodothyronine

produced by thyroid: -increase O2 consumption, heat production & affects many metabolic functions

During an endurance race, cortisol helps maintain blood glucose levels by promoting the breakdown of _______________ and _______________.

protein & triglycerides Cortisol stimulates free fatty acid mobilization from adipose tissue, mobilizes glucose synthesis in the liver, and decreases the rate of glucose utilization by the cells. Cortisol production increases with exercise intensity and with increasing levels of stress placed upon the body's physiological systems.

The sinoatrial node (SA node), which is sometimes called the pacemaker of the heart, is located in which chamber of the heart?

right atrium The SA node is located on the posterior wall of the right atrium, while the atrioventricular node (AV node) is located on the floor of that same chamber.

When blood is flowing through the heart, where does it go after passing through the tricuspid valve?

right ventricle Blood passes through the tricuspid valve on its way from the right atrium to the right ventricle.

growth hormone:

secreted by anterior pituitary facilitates protein synthesis in body, by helping cell transport nutrients from extracellular to ICF where it can be incorporated into cellular proteins released during exercise

VO2 max

the maximum amount of oxygen the body can take in and use during exercise

If blood accumulates in the ventricles of the heart, the cardiac fibers will stretch, which will lead to an increased amount of blood being ejected during the contraction. (T or F)

true An increase in ventricular volume at the end of the cardiac cycle stretches the cardiac muscle fibers, which improves the force of contraction. Consequently, a rise in cardiac contractility results in an increased amount of blood pumped per beat.

Exercise can decrease a diabetic's need for medications because it improves insulin sensitivity. (T or F)

true Diabetes is a condition that results from abnormal regulation of blood glucose. Muscle tissue can take up higher levels of glucose at a faster rate, partly due to an increase in muscle's sensitivity to insulin after an acute bout of exercise training. As a result, less insulin is needed to bring about the same effect on glucose uptake into muscle tissue.

Respiratory muscles adapt to training and thus can improve the duration and intensity of exercise. (T or f)

true Regular endurance exercise increases the oxidative capacity of respiratory muscles, which improves respiratory muscle endurance.

VT1 is also known as the lactate threshold and coincides with the first time that lactate begins to accumulate in the blood. (T or F)

true The first ventilatory threshold (VT1), which also is referred to as the lactate threshold and the anaerobic threshold, occurs at approximately the first time that lactate begins to accumulate in the blood.

The diaphragm is the most important muscle of inspiration. (t or f)

true The lungs rest on top of the most important muscle of inspiration, the diaphragm, which is the only skeletal muscle considered essential for life.

Fats:

used to fuel exercise is mainly stored in adipocytes in form of triglycerides (RElatively small amnt stored in muscles) Role of fat as energy source mainly determined by availability to muscle cell→ to be metabolized triglycerides are split allowing them to be converted to acetyl-CoA & enter into the Kreb's Cycle Exercise intensity & duration determine which fat stores are used as fuel, During low-intensity exercise circulating FFAs (part of broken down triglycerides) from adipocytes are the primary source of fat energy At higher intensities metabo of triglycerides = increases esp. At intensities b/t 65-85% VO2 max

ACE Talk Test

warm-up- increase 1% grade on tread. for walkers (.5 mph for runners)- easy somewhere below 120 bpm (zone 1 can easily recite alphabet-below vt1) increase intensity every 60-120 seconds looking for that client's specific zones relative to HR & intensity it took to get there zone 2= somewhat difficult to speak (between vt1-vt2) zone 3= very difficult to speak (vt2)