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Chapter 6 Flashcards

The three energy systems working together to produce ATP (103 cards)

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1
Q

Why do we need food?

A

To provide us with energy

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2
Q

What are the three energy systems?

A

ATP-PC system
Anaerobic Glycolysis system
Aerobic system

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3
Q

What are the three macronutrients?

A

Carbohydrates
Fats
Protein

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4
Q

Carbohydrates

A

The body’s preferred source of fuel, particularly during exercise.
Sugars and starches found in foods eg fruits, cereal, bread, pasta and vegetables.

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5
Q

What do carbohydrates break down into?

A

Glucose

Stored as glycogen in liver and muscles as glycogen

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6
Q

What do fats break down into?

A

Free fatty acids and triglycerides

Stored as triglycerides as adipose tissue, at various body sites

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7
Q

What do proteins break down into?

A

Amino acids

Stored as muscle, at various body sites

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8
Q

Proteins

A

Makes a negligible contribution to energy production during exercise.
Used mainly for growth and repair and as a ‘last resort’ fuel source.
Found in meat, fish, poultry, legumes, eggs and grains.

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9
Q

Fats

A

Act as a concentrated fuel storage in muscles and the body’s adipose tissue.

Found in butter, margarine, cheese, oil, nuts and fatty meats.

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10
Q

Recommended daily intake

A

carbs- 55-60
fats- 25-30
protein- 10-15

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11
Q

What does ATP stand for?

A

Adenosine Triphosphate

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12
Q

ATP is a

A

Major source of energy that allows muscles to contact and cells to perform keys functions.
Chemical fuel source.
Consists of an adenosine molecule with three phosphates joined together in a row .

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13
Q

What does no ATP do to the body?

A

No energy for muscle contractions, resulting in fatigue .

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14
Q

ATP molecule consists of…

A

Consists of an adenosine molecule with three phosphates joined together in a row .
Energy is released when one of the phosphates splits off, changing ATP into adenosine diphosphate (ADP) and an inorganic phosphate (Pi).

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15
Q

How much ATP is stored in the muscles?

A

Enough to supply energy for 2-3 seconds of muscular work

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16
Q

Explain the chemical reaction that turns the energy in ATP into energy that can be used in muscular contractions…

A

Chemically, ATP is an adenosine nucleotide bound to three phosphates
When a cell needs energy, it breaks the bond between the second and third phosphate groups releasing a large amount of energy, forming ADP + Pi (an inorganic phosphate)
When the cell has excess energy (from the breakdown of PC or nutrients), it resynthesises ATP from ADP + Pi

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17
Q

What is the body’s preferred source of energy for exercise?

A

Glycogen

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18
Q

How is glycogen broken down?

A

Glycolysis

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19
Q

Explain glycolysis

A

Each glucose molecule is split into two pyruvic acid molecules, and energy is released to form ATP, allowing more muscle contractions to occur.
Under aerobic conditions with sufficient oxygen, the pyruvic acid enters the mitochondria and undergoes aerobic glycolysis to produce more ATP.

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20
Q

What happens when insufficient oxygen is supplied in glycolysis?

A

The pyruvic acid transforms into lactic acid and then into lactate and hydrogen ions vis anaerobic glycolysis.

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21
Q

At rest, what is the preferred source of fuel?

A

Fats

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22
Q

What is fats the preferred food source?

A

Rest
During prolonged submaximal or endurance activities once glycogen stores start to deplete during an endurance event (2 hour mark) there will be a transition to fats as the major fuel source

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23
Q

Does muscle contractions stem from muscle glycogen or liver glycogen first?

A

Muscle

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24
Q

Carbohydrate loading

A

80% of the diet is a carbohydrate
The practise of increasing carbohydrate stores within the muscles and body by increasing carbohydrate intake and tapering training in the time (up to 10 days) leading up to major competition
Requires ‘super-filled’ glycogen stores

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25
Phosphocreatine (PC)
A chemical fuel (also called creatine phosphate or CP) consisting of a bound phosphate and creatine molecule stored in muscles and split rapidly to rebuild ATP during explosive activites
26
How long does it take for carbs to digest?
3 hours
27
How long does it take for fats to digest?
12 hours
28
Why do fats take longer to metabolise?
They are concentrated fuel source as they produce 441 ATP, yet the oxygen cost is 5.5L/mol
29
How much % of the body's energy is dedicated to fats?
26-30%
30
Prolonged endurance
events of 2 hours or more
31
Diets high in saturated fat can lead to...
obesity
32
How long do proteins take to digest?
8 hours
33
Proteins role is...
To build and repair muscles | Important for enzyme and cell structure
34
When is protein used?
'Last resort fuel source' and used only in extreme cases like prolonged exercise because it takes large amounts of oxygen to break it down.
35
Eating more than 10-15% of proteins can lead to:
- displacement of more carbohydrate-rich foods from the diet - the excess fat intake associated with animal protein - the additional nitrogen excretion, which increases urinary water loss (leading to dehydration/constipation)
36
Glycaemic index
A ranking in which is a measure of the rate in which glucose is absorbed from the blood.
37
Low GI
55 or less Are slowly digested and last longer periods of time. They gradually raise blood sugar levels to provide an ongoing energy source Eg brown rice, sweet potatoes, grain bread, wheat pasta
38
High GI
70 or higher Are rapidly digested and last shorter amount of time. They cause fluctuations in blood sugar levels Eg white bread, lollies, white potatoes, white rice etc
39
Relationship between fats and carbs:
During prolonged events, both carbs and fats are used In the beginning of the event, glycogen is typically used, but as fats are the preferred source, often they switch. This enables glycogen stores to be saved for the end of the activity which is often at a higher intensity
40
What will benefit the athletes performance? (fats)
An adaptation of training is that an athlete will learn to use fats earlier,
41
Cross-over concept
Illustrates the balance of carbs and fats Basically, as intensity increases, the fats decrease and carbs use increases The cross over point is where the predominant fuel switches from fats to carbs
42
Glycogen sparing
As endurance athletes train, fat oxidation increases moving the cross over point to the right.
43
Absorption:
Food fuels are absorbed across the intestinal wall Insulin is released to help with this High GI foods enter the blood stream, insulin is then released and it is removed Low GI foods enter the blood stream slowly, insulin is released and the food is slowly and steadily absorbed from the blood
44
How many seconds of ATP is stored in the muscles
2-3 seconds
45
Contribution of each system is detrimental by:
Duration Intensity Oxygen Availability Depletion of stores/fuels during the activity
46
Maximal exercise
Working at VO2 max. Usually aerobic activity
47
Submaximal exercise
Energy below the maximal level
48
Rate
The speed in which an energy pathway generates ATP
49
Yield
The amount of ATP produced
50
Exercise Intensity
Determines the rate in which ATP is produced
51
Exercise Duration
Determines the yield of ATP generation
52
Dominant energy system
The main ATP contributor at a given time
53
Predominant energy system
The most significant ATP contributor over the whole duration of the energy system
54
Energy continuum
Indicates how energy systems work together to provide energy so that ATP can be resynthesised illustrates the predominance of the energy systems according to duration and intensity
55
VO2
Volume of oxygen that can be uptaken by the working muscles
56
VO2 max
The maximum amount of oxygen that can be taken up by the working muscles and consumed by the body
57
ATP-PC
- breaks down phosphocreatine(PC) (bond between them breaks) to resynthesise ATP - doesnt require oxygen - most readily available energy source as it involves simple chemical reactions and PC and ATP are located in the muscles - used at beginning fo activity and takes place during intense movements with short duration eg 100m, netball centre pass
58
How long does PC last for
10 seconds at max intensity
59
How is PC restored
when the body has sufficient energy, typically this occurs aerobically por during recovery once the activity has stopped- within 3 minutes
60
When does the anaerobic glycolysis system become predominant?
When PC reaches 40-50% mark of depletion
61
How many yields of ATP does the ATP-PC system produce
0.7 moles of ATP | 15-20 kj of ATP energy
62
Anaerobic glycolysis system
- refers to the partial breakdown of glucose in the cytoplasm when oxygen isnt available - takes slightly longer due to more complex reactions
63
What can resynthesise ATP in aerobic glycolysis
glycogen (during exercise) free fatty acids (during rest) amino acids (last resort)
64
WHat effect do H+ ions have on our bodies?
Causes our muscle cells pH to become too acidic meaning that the enzymes denature, thus inhibiting glycolysis THe H+ ions cause muscle contractions to become painful thus, causing fatigue...after a while, a safety mechanism kicks in stopping the movement
65
Lactate Inflection point (LIP)
The point where the amount of H+ ions being produced is equal to the rate in which they are removed? Moment in which the body can prevent the accumulation of H+ ions in the working muscles. This occurs when the max. lactate production = max. lactate removal: this is called max. lactate steady state Point in which the breaking down of lactate = entry of lactate reflects the balance point between lactate entry into and removal out of the blood highest steady state an individual can achieve to meet the intensity of the activity
66
Onset of Blood Lactate (OBLA)
When lactate is produced faster than it is removed, the lactate will accumulate causing a rapid rise As a result lactate will move into the bloodstream and the athlete will be forced to slow down due to the toxic by-products being produced generically occurs at 85% of max. heart rate and 4mmol/L when the athlete cannot clear the lactic acid fast enough occurs when exercise intensity continues to increase
67
Aerobic glycolysis system
Byproducts- CO2, H2O, Heat refers to the complete breakdown of glucose in the mitochondria due to sufficient oxygen levels takes longer to produce ATP as more complex chemical reactions are involved, however ATP can be produced for much longer; can continue until food fuels run out
68
Aerobic glycolysis system duration/ intensity
low medium intensity long duration can contribute to high intensity activity - peak power is reached between 1-2 minutes
69
Aerobic glycolysis system ATP yield
36-38 ATP molecules from 1 glycogen
70
Aerobic glycolysis system - fats
triglycerides can produce more energy but require more oxygen so when athletes use fats, they run at the risk of transferring into anaerobic pathways depletion of glycogen occurs after 2 hours
71
rate of production | -atp-pc
3.6 mol/min | 95% of max heart rate
72
rate of production | -anaerobic
1.6mol/min | 85-95% of max heart rate
73
rate of production | -aerobic glyc
1mol/min | 85-75% of max heart rate
74
rate of production | -aerobic fats
<1mol/min | <70% max heart rate
75
yield of energy production | atp-pc
0.7 ATP
76
yield of energy production | anaerobic
2-3 ATP
77
yield of energy production | aerobic glyc
36-38 ATP
78
yield of energy production | aerobic lipo
441 ATP | 147 ATP per one glycerol
79
dis/advantages of ATP PC
AD: simple, explosive rate, max intensity DIS: limited, short duration, small production
80
dis/advantages of anaerobic
AD: fast, high intensity, anaerobic DIS: toxic by products, small production
81
dis/advantages of aerobic glyc
AD: long duration, non-toxic by products, oxidises lactic acid DIS: long time to activate, slow rate, submax intensity
82
What is the relationship with oxygen uptake and intensity?
As intensity increases so does VO2
83
Oxygen defecit
the period of time after the start of exercise where the ATP demands (oxygen demands) exceeds the oxygen supply thus the anaerobic pathways are used
84
steady state
the state in which oxygen supply meets oxygen demand in the working muscles
85
how are steady states represented on a graph
by plateaus in VO2 and CO2 graphs
86
how is O2 deficit represented on graphs
steep inclines
87
what are indicators of intensity
heart rate and VO2
88
VO2 relative (mL/min)
compares oxygen uptake with regard to body weight. measures amount of oxygen uptake within each muscle
89
VO2 absolute (L/min)
the actual amount being consumed by the muscles as a whole
90
Factors affecting VO2
- body size, increased muscles mass=increased VO2 - gender, males=increased VO2 - age, 25 is peak age, declines after this point - training, amount, type, (aerobically)=increased VO2 - genetics, % of fast twitch fibres and slow twitch (more slow twitch =increased VO2)
91
Vo2 at rest
is stable because the demand for ATP and oxygen are low meaning oxygen uptake can stay low
92
onset of exercise
oxygen uptake increases as the body attempts to meet increased ATP and O2 demand -the increase of O2 is gradual because it takes a while for the aerobic system to kick in
93
EPOC
excess post exercise oxygen consumption | the volume of oxygen used during recovery from exercise that is in excess of required resting oxygen
94
oxygen debt=
vo2 used during recovery - resting vo2
95
high intensity work=
larger oxygen debt | this is because of the greater time spent in oxygen deficit and the larger accumulation of H+ ions
96
EPOC/ recovery phases
fast phase | slow phase
97
EPOC fast phase
``` lasts 3-5 mins rapid decline of vo2 recovery processes -adp+pi is resynthesised to atp -CP stores are replenished -oxygen is reattached to myoglobin ```
98
EPOC slow phase
lasts 30mins+ very slow decline of vo2 recovery processes -core temperature returns to pre-exercise levels -lactic acid is converted into pyruvate to be used in the krebs cycle to ultimately become muscle glycogen -H+ ions are oxidised -heart rate, ventilation and body systems return to pre-exercise levels
99
LIP 1
refers to the shift from fats as a food fuel pre-dominantly to carbohydrates - occurs at approx 2mmol/L - 65% max heart rate
100
LIP 2
refers to the point where lactate production = lactate removal. it is the highest intensity in which an athlete can perform for 30mins - 2hrs with.
101
reducing time to steady state
steady states can only be achieved when the body starts to undergo some acute responses as they increase the O2 supply aerobic warm-ups and aerobic trainings can reduce time taken to get to steady state
102
what is the relationship between intensity, O2 deficit, steady state and EPOC?
high intensity= large oxygen deficit, small/no steady state and large EPOC lower intensity=smaller oxygen deficit, longer steady state and smaller EPOC
103
when would oxygen deficit be accumulated during exercise or an event?
going up a hill terrain becomes more sandy/muddy (intensity increases) opponent makes a surge

PE 12 (10 decks)

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