Energy Systems and their application to training principle, fatigue & the recovery process

Question 1

What is the only energy source for the body?

Answer 1

Adenosine tri-phosphate

Question 2

ATP System

Answer 2

• No oxygen
• Suited for explosive movement up to 10 seconds
• High Intensity

Question 3

Lactic Acid/ Anaerobic Glycolosis

Answer 3

• High Intensity
• No oxygen
• Lactic Acid as a waste product
• uses carbohydrates broken down by the body to form glucose. Some is absorbed into blood stream, the rest is converted in glycogen and stored in the muscle cells and liver.

Question 4

Aerobic energy system

Answer 4

• Oxygen present, breaks down stored carbs into glucose, glycogen and fatty acids
• oxygen is required for the process, energy production takes a little longer but can continue for a much longer duration.
• 3 minutes plus
• 60 -80% of MHR

Question 5

Factors that affect energy systems used

Answer 5

Intensity - More intense = more creatine phosphate and glycogen (fuel used ) via anaerobic respiration are used
Low to moderate = predominantly use aerobic system

Duration = If working at high intensity for over 2 mins both creatine phosphate and glycogen stores will need repaying and they have been depleted. Intensity of exercise will drop as the aerobic system becomes more dominant

Question 6

High level of aerobic fitness will…

Answer 6

• Takes the performer longer to cross the anaerobic threshold
• This is beneficial because when a performer begins to work anaerobically there is only a limited supply of energy available

Question 7

High levels of anaerobic fitness…

Answer 7

• more high intensity a performer does results in greater energy stored and greater tolerance of lactic acid and buffer of LA

Question 8

Stages of a warm up

Answer 8

• Pulse raiser
• Dynamic stretching
• Specific skills

Question 9

Cool Down Stages

Answer 9

• Lower Intensity
• Static Stretching
• Ice Bath

Question 10

What do ice baths help with

Answer 10

Reduce blood flow to muscles as a result inflammation is reduced

Question 11

Advantages to cooling down

Answer 11

1) Aid the removal of waste products - Lactic acid is broken down by oxygen and converted into ATP
2) Prevent the blood from pooling, reduces the risk of fainting / dizziness
3) Reduce the levels of adrenaline in the blood - helps bring heart rate back to resting
4) Muscles return to resting length, reducing DOMS

Question 12

How does warm up reduce the risk of injury?

Answer 12

• Increased muscle temp and muscles, ligaments tendons become more supple
• As a result Increased range of movement

Question 13

How does warm up improve performance ?

Answer 13

• Increased heart rate and stroke volume. Increasing vasodilation of blood vessels surrounding working muscles
• As a result, increased oxygen supply, delay onset of fatigue
• Increased muscle temp and become more supple. Increased speed of impulses of nerves.
• As a result increased range of movement and speed of contractions

Question 14

How can the body replenish ATP?

Answer 14

by going into different energy system
this can be done aerobically or anaerobically

Question 15

How is energy released in the body?

Answer 15

• The enzyme ATPase breaks the bond between the last 2 phosphates
• This releases energy for muscular contractions
• Energy is released and in doing so leaves adenosine diphosphate

Question 16

What do athletes need to replenish / remove after strenuous exercise ?

Answer 16

• replenish ATP
• Remove lactic acid
• replenish myoglobin with oxygen
• replenish glycogen

Question 17

What is EPOC?

Answer 17

Excess post-exercise oxygen consumption

Question 18

What are the 2 stages of EPOC?

Answer 18

Rapid recovery stage - alactacid debt
Slower Recovery Stage - lactacid debt

Question 19

Alactacid Debt

Answer 19

• WITHOUT lactic acid
• restoration of phosphogen
• elevated respiration helps replenish the muscles’ stores of ATP and PC
• Also replenish muscles myoglobin stores ( Pigment that stores O2)

Question 20

How much oxygen is requires in alactacid debt and how long does it take?

Answer 20

• Requires 3-4 litres of oxygen
• Takes about 3 mins to restore ATP/PC stores
• 50% within 30 secs
• 75% within 60 secs

Question 21

Lactacid Debt

Answer 21

Responsible for the removal of lactic acid / lactate
Clearing Lactic Acid:
- 70% is oxidised = pyruvic acid
- 20% converted into glucose
- 10% converted to protein

Question 22

How much oxygen is required for lactacid debt and how long does it take for lactic acid to be removed?

Answer 22

Requires 5-8 litres of Oxygen
Removes lactic acid between 1-24 hours after exercise

Depending upon;
- intensity of exercise
- exercise duration

Question 23

How can a high level of aerobic fitness speed up recovery after intense exercise?

Answer 23

Increased stroke volume and cardiac output + increased tidal volume

More efficient gaseous exchange
=
replenish ATP quicker
Replenish muscle myoglobin quicker
Remove lactic acid quicker

Question 24

Tidal Volume

Answer 24

amount of air breathed in with each normal breath

Question 25

Stroke Volume

Answer 25

The amount of blood ejected through the heart per beat

Question 26

Cardiac output

Answer 26

Quantity of blood pumped by the heart in 1 min

Question 27

Training session to improve speed using the ATP/PC system

Answer 27

work = Less than 10 seconds e.g centre pass
rest = long up to 2/3 mins
Why ? = allow full recovery of the ATP_PC system

Question 28

Training aimed to improve bodys tolerance to lactate to improve speed endurance using the lactic acid system

Answer 28

Short work time - 10/15 secs
Shorter rest - 30 seconds
Allow a partial recovery of the ATP-PC system and overload the body with lactate

Question 29

Training aimed to improve a performers VO2 max using the aerobic system

Answer 29

• Work = longer duration with an intensity just below the aerobic threshold e.g conditioned game
• Recovery -= shorter than work allowing sufficient time to reduce OBLA (onset of blood lactate accumulation)
• Little lactate build up. only short recovery required

Question 30

How does dehydration affect performance ?

Answer 30

• Affect the circulation of blood - increases blood viscosity
• Slower removal of lactic acid
• Decrease in supply of glucose to muscles
• Lowering blood pressure

Question 31

Electrolytes

Answer 31

Retain and absorb the fluid into the system, allowing it to be used more effectively
- sodium holds water which prevents going to the toilet too much

Question 32

What happens when you lose electrolytes?

Answer 32

• Dehydrate quicker = affect blood flow
• Struggle to regulate body temperature
• Loss of sodium and water can lead to muscle cramping

Question 33

Define anaerobic threshold

Answer 33

The intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed

Question 34

Define VO2 Max

Answer 34

the measure of the peak volume of oxygen you can consume and use in a minute during exercise

Question 35

Rehabilitation and Recovery Techniques

Answer 35

RICE
- Rest, Ice, Compression, Elevation for minor pains and strains

HYPOXIC TENTS
- Replicate altitude
- Initiate the release of EPO
- Increase the amount of red blood cells

ELECTROTHERAPY
- Help block pain signals
- Speed tissue healing where tissue damage has occured

Question 36

methods of recovery

Answer 36

• refuelling = carbohydrates to replenish stores
• ice bath = stop pooling
• compression = encourage blood flow and stop la build up