CSEP CEP REVIEW ALL TIPS TEST QUESTIONS AND
ANSWERS SURE A+
✔✔Aerobic Energy System - ✔✔- active during all physical activity but provides
proportionally the most energy during lower intensity physical activity of longer duration
(ie over 2 minutes) when the O2 supply can meet the demands in the working muscle
-active cellular respiration converts energy from food into useable ATP
-if the O2 supply to working muscle is adequate- no lactic acid is produced
-at initial onset the body will be in oxygen debt and the anaerobic alactic and anaerobic
lactic system will be predominant until the body reaches "steady state" and the O2
supply = 02 demands and the aerobic system becomes the primary source of energy.
✔✔By-Products of the aerobic energy system:
Time frame:
Activity examples:
Fuels: - ✔✔CO2 and water, heat, 36 ATP/mol CHO (net)
120 seconds - several hours
Distance running, 1500m (power), marathon, (endurance or capacity)
CHO - primary source at onset of activity
Fats - >30 minutes the primary source is Fats
Proteins - <5% and only in extreme cases such as extreme calorie restriction and
extremely low body fat % and or very long duration activities such as a marathon
"Complete breakdown"
, ✔✔Most valid and direct measure of maximal aerobic power (VO2 max) - ✔✔A maximal
aerobic assessment completed with a multi stage test using equipment to directly
measure the oxygen and CO2 breathed in and out, up to the point of physical failure.
✔✔Absolute Vs relative Oxygen consumption - ✔✔Absolute VO2 - does not consider a
persons weight
Relative VO2 - considers the persons weight - uptake relative to body weight
Ie- A and B both have absolute VO2 max = 3l/min BUT
A weights 50 kg
B weights 100 kg
VO2 max measured in ml/kg/min
so 3l/min = 3000 ml/min
And therefore A has a relative VO2 of 60 ml/kg/min and B has a VO2 of 30 ml/kg/min
(3000ml/weight in kg/min)
✔✔Factors that might influence VO2 max: - ✔✔Age, gender, heredity, body
composition, state of training, mode of exercise
In addition:
Maximal aerobic capacity can be significantly impaired by the following diseases:
Heart disease, COPD, diabetes, cancer, and bone related disease such as osteoporosis
✔✔When is VO2 max at its highest (age) and describe the decline. - ✔✔- highest in
early 20's
-decreases by about 1% per year between ages 25-75
-decline among sedentary people is nearly 2X that of active people
✔✔METs - ✔✔MET - Metabolic equivalency of task
- Used to quantify energy expenditure
1 MET = Resting metabolic rate (RMR) = 3.5 ml/kg/min
✔✔How many METs for:
Sedentary behaviour
Light activity
Moderate intensity - ✔✔Sedentary - <1.5 METs
Light - between 1.5-3 METs
Moderate - >3 METs
✔✔How do you calculate energy costs of physical activity in METs? - ✔✔METs X length
of time (hrs) X weight in Kg = kcal used for exercise
- METs used for specific activities and intensities found in energy expenditure tables
- minutes/60 = hours
ANSWERS SURE A+
✔✔Aerobic Energy System - ✔✔- active during all physical activity but provides
proportionally the most energy during lower intensity physical activity of longer duration
(ie over 2 minutes) when the O2 supply can meet the demands in the working muscle
-active cellular respiration converts energy from food into useable ATP
-if the O2 supply to working muscle is adequate- no lactic acid is produced
-at initial onset the body will be in oxygen debt and the anaerobic alactic and anaerobic
lactic system will be predominant until the body reaches "steady state" and the O2
supply = 02 demands and the aerobic system becomes the primary source of energy.
✔✔By-Products of the aerobic energy system:
Time frame:
Activity examples:
Fuels: - ✔✔CO2 and water, heat, 36 ATP/mol CHO (net)
120 seconds - several hours
Distance running, 1500m (power), marathon, (endurance or capacity)
CHO - primary source at onset of activity
Fats - >30 minutes the primary source is Fats
Proteins - <5% and only in extreme cases such as extreme calorie restriction and
extremely low body fat % and or very long duration activities such as a marathon
"Complete breakdown"
, ✔✔Most valid and direct measure of maximal aerobic power (VO2 max) - ✔✔A maximal
aerobic assessment completed with a multi stage test using equipment to directly
measure the oxygen and CO2 breathed in and out, up to the point of physical failure.
✔✔Absolute Vs relative Oxygen consumption - ✔✔Absolute VO2 - does not consider a
persons weight
Relative VO2 - considers the persons weight - uptake relative to body weight
Ie- A and B both have absolute VO2 max = 3l/min BUT
A weights 50 kg
B weights 100 kg
VO2 max measured in ml/kg/min
so 3l/min = 3000 ml/min
And therefore A has a relative VO2 of 60 ml/kg/min and B has a VO2 of 30 ml/kg/min
(3000ml/weight in kg/min)
✔✔Factors that might influence VO2 max: - ✔✔Age, gender, heredity, body
composition, state of training, mode of exercise
In addition:
Maximal aerobic capacity can be significantly impaired by the following diseases:
Heart disease, COPD, diabetes, cancer, and bone related disease such as osteoporosis
✔✔When is VO2 max at its highest (age) and describe the decline. - ✔✔- highest in
early 20's
-decreases by about 1% per year between ages 25-75
-decline among sedentary people is nearly 2X that of active people
✔✔METs - ✔✔MET - Metabolic equivalency of task
- Used to quantify energy expenditure
1 MET = Resting metabolic rate (RMR) = 3.5 ml/kg/min
✔✔How many METs for:
Sedentary behaviour
Light activity
Moderate intensity - ✔✔Sedentary - <1.5 METs
Light - between 1.5-3 METs
Moderate - >3 METs
✔✔How do you calculate energy costs of physical activity in METs? - ✔✔METs X length
of time (hrs) X weight in Kg = kcal used for exercise
- METs used for specific activities and intensities found in energy expenditure tables
- minutes/60 = hours
