Energy Systems Flashcards
What are the three systems to fuel activity?
The creatine phosphate (sometimes referred to as the phosphocreatine (PCr/CP/anaerobic alactate) system
The lactic acid or lactate (sometimes referred to as anaerobic glycolysis) system
The aerobic (sometimes referred to as oxidative) system
How many Calories does Carbohydrate provide per gram?
4
How much of your daily calorie intake should be from Carbohydrates?
60-65%
How many Calories does Fat provide per gram?
9
How much of your daily calorie intake should be from fat?
30%
How many Calories does Protein provide per gram?
4
How much of your daily calorie intake should be from Protein?
10-12% or 0.75g per kg of body weight
What is the molecule called that provides energy for muscle contraction?
ATP (Adenosine Triphosphate)
When is the Creatine Phosphate system dominant?
Creatine Phosphate is dominant during maximal effort and can continually produce ATP for a period of up to about 10 seconds, i.e. during a 100m sprint
When is the Lactate System dominant?
Lactate System is dominant during maximal effort and can continually produce ATP for a period of up to 2 minutes, i.e. 200-400m running, judo, high intensity intervals
When is the Aerobic System dominant?
Aerobic System is dominant during activities lasting longer than 2 minutes where the intensity is moderate and can continually produce ATP for sustained long periods, i.e. cycling, walking, 3 mile jog etc.
Does the Phosphate system require Oxygen?
No
Is the Phosphate system the fastest way to produce ATP?
Yes
How long can muscular contraction continue under the Phosphate system?
As long as creatine phosphate is present in the cell
What provides the energy for the creatine phosphate to join to the ADP to make ATP?
Energy from the break down of Glucose
