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Pilates > 11: ENERGY STORES > Flashcards

11: ENERGY STORES Flashcards

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1
Q

What is ATP

A

Adenosine Triphosphate - the unit of energy the body requires for muscle contraction. make up of adenosine and 3 phosphate groups bonded together

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2
Q

What happens with ATP loses a phosphate

A

A large amount of energy is released which can be used for muscle contraction

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3
Q

What is given off when a phosphate splits from the adenosine

A

heat

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4
Q

What is is called when adenosine triphosphate loses a phosphate molecule

A

ADP

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5
Q

What is the body’s preferred source of food energy

A

Carbs, in the form of glucose - comes from the food we eat as well as the breakdown of glycogen stored in muscles and liver cells

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6
Q

3 places where energy come from

A
  1. carbs
  2. Proteins
  3. Fats
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7
Q

where does the breakdown of glucose begin in the digestive system

A

the mouth - saliva contains salivary amylase which starts the breakdown of carbs into simple sugars

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8
Q

where is glucose absorbed once broken down

A

the blood stream

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9
Q

where is glycogen stored

A

muscle and liver cells (it can be broken down into glucose for energy)

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10
Q

what enzyme breaks down fat

A

lipase

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11
Q

what enzyme breaks down protein

A

pepsin

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12
Q

name 3 ways ATP can be resynthesised (energy systems)

A
  1. PC system (phosphocreatine)
  2. Lactic acid system
  3. Aerobic system
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13
Q

what is the PC system

A

Creatine phosphate is high-energy compound stored in the muscle. The phosphate bond is broken down and immediately used to resynthesises ATP to produce energy

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14
Q

what type of sport is the PC system used for

A

very high intensity activities

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15
Q

how long to creatine phosphate stores last (PC system)

A

seconds!

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16
Q

what is the lactic acid system

A

yields ATP from glucose which is present in the blood steam or stored in muscles and liver as glycogen

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17
Q

what level of activity does the latic acid system provide energy for

A

high-intensity activity (less that PC system)

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18
Q

What is a limitation of lactic acid system

A

the rapid use of glycogen to resynthesises ATP products lactic acid as a by-product. If lactic acid exceeds its rate of removal, muscles become fatigued (muscle feels the burn).

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19
Q

what is the aerobic system

A

resynthesis of ATP that takes place in the presence of o2, with a mixture of glucose and fatty acids

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20
Q

When are amino acids used in the aerobic system

A

when carb stores are low

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21
Q

where does aerobic energy production take place

A

mitochondria (powerhouse of cells)

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22
Q

what are by-products of the aerobic system

A

carbon dioxide (which is exhaled) and water (removed via perspiration)

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23
Q

what is the default energy source for the body

A

glucose

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24
Q

how is glucose accessed

A

easily through quick releasing simple carbs

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25
what is the molecule structure of glucose
simple and easily broken down to yield YTP
26
how long does the ATP energy source last
3-4 seconds so energy must come from other sources
27
are complex carbs easy to break down
take longer and require more effort to breakdown into glucose and turn into ATP
28
what is the body's next go-to source of energy
complex carbs
29
structure of fats
more complex and require a lot of effort to breakdown into glucose and turn into ATP
30
are fats the go-to energy source for the body
no - not the first choice if the easier option of blood glucose or store glucose in the muscles or liver is available
31
structure of proteins for energy
very complex structure as primary function is for growth and repair
32
when will protein be broken down into energy
when no other stores are available
33
where is energy contains in ATP molecules
the phosphate bonds
34
what happens when a chemical bond is broken
energy is released causing an exothermic reaction (it produces energy)
35
what is the name of the molecule left when the ATP molecule is broken
ADP (2 phosphates)
36
how do you rebuild ADP to ATP
a phosphate molecule needs to be added. This requires energy
37
where does the energy come from to rebuild ADP to ATP
a high energy molecule called creatine phosphate (CP)
38
where are creatine phosphate (CP) molecules stored
stored in the sarcoplasm of muscle cells which there is very limited supply of
39
how is the energy released from creatine phosphate (CP) molecules used
in the endothermic reaction to reattach a free phosphate to reform ATP
40
how long does ATP re-synthesis supplies last
up to 10 seconds before supply has been used
41
what does the lactic acid system use
yields ATP from glucose which is present in the blood stream or stored in muscles and liver as glycogen
42
what is anaerobic glycolysis
the breakdown of glycogen without o2
43
what is used in the absence of o2 for anaerobic glycolysis
pyruvic acid combines with hydrogen ions to form lactic acid
44
what happens when lactic acid builds up
cramping, burning sensation in the muscles - impedes performance and can't be tolerated for very long
45
how long is exercise sustainable when lactic acid builds up
2-3 mins dependant on exercise
46
what is it called when lactic acid begins to build up faster than it can be removed
onset of blood lactate accumulation (OBLA) or anaerobic threshold (directly related to exercise intensity)
47
can the body continue working in the lactic acid system once OBLA has occured
no - has to be a lower intensity to continue
48
once OBLA has been reached, does the body need to seek out alternative methods of producing ATP
yes - done in the presence of oxygen using the aerobic system
49
when happens when o2 is available to produce ATP
the by-product from anaerobic glycosis (pyruvic acid) enters the mitochondria of cells and it converted to acetyl coenzyme A
50
what does acetyl coenzyme a combine with
oxaloacetic to form citric acid (known as kreb's cycle)
51
what are the by products of kreb's cycle (aerobic system)
hydrogen ions and CO2 (main by-product and exhaled by the lungs)
52
what happens to by-product hydrogen ions (aerobic system)
transported through an electron transport chain by carrier molecules
53
how many molecules of ATP are produces using aerobic system
34 - greater than any other system
54
how many of the 3 systems are sustainable
only one - aerobic
55
what is atp-pc system training aimed at
improving strength, power and speed increasing stores of atp-pc increasing size of specific muscles
56
what are atp-pc system training methods
acceleration sprints short sprint interval training running up hills running up stairs high weight/few reps
57
what are physiological adaptations of atp-pc system training
hypertrophy of the muscles which allows greater storage of ATP and CP improved motor unit recruitment decrease in body fat (fat is burned in recovery of HIIT)
58
what are the advantages of ATP-PC system
ATP is present in muscles Immediately available energy source fuel for fight or flight provides explosive burst of power no waste products are produced
59
what are disadvantages of ATP-PC system
limited supply of ATM and CP ATP has to be re-synthesised long recovery/replen times - 3-4 mins to restore to 100% quickly exhausted, lasting up to only 10 seconds
60
what is lactic acid system training aimed at
components of fitness - muscular endurance and strength overloading the system causing large amounts of lactic acid to be produced increasing lactate threshold and increasing anaerobic threshold increasing the rate of lactic acid removal
61
lactic acid system methods of training
repeated bouts of exercise at a moderate to high intensity short recovery programmes lasting several months
62
what are the physiological adaptations of lactic acid system training
increased muscular strength delayed onset of blood lactate cumulation increase in the hydrogen ion buffering capacity (trained athletes can tolerate higher levels of lactic acid)
63
advantages of lactic acid system
supplies additional ATP in the absence of o2
64
disadvantages of the lactic acid system
produces lactic acid which impairs/inhibits performance recovery (lactic acid removal) can take up to 1 hour can create a large o2 debt (the amount of o2 required for a given level of intensity and the amount of o2 available)
65
what intensity should be used to train atp-pc system
maximum intensity
66
what intensity should be used to train lactic acid system
25-85% - moderate to high intensity
67
what intensity should be used to train aerobic system
low to moderate intensity
68
what is aerobic system training aimed at
cardiovascular strength/endurance and muscular endurance increasing aerobic energy stores of muscle glycogen and triglycerides thus increasing aerobic threshold increasing size of density of mitochondrias increasing myogloblin
69
physiological adaptations of aerobic system training
increased cardio strength and endurance increased capillarisation increased mitrochondria increased glycogen and myogloblin stores increased ability to mobilise fat as fuel (sparing glyogen which reduces lactate production) increased in blood volume, stroke volume and cardiac output better utilisation of oxygen - increased ability to work at a higher percentage of vo2 max
70
aerobic system training methods
continuous and sustained cardio endurance training swimming cycling long distance running
71
advantages of aerobic system
sustainable over long periods at low to moderate intensity

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