Energy Systems Flashcards
(42 cards)
what does ATP stand for?
Adenosine tri-phosphate
what does ATP do?
- Food we eat is turned into ATP
- To release the energy one of the phosphate molecules is broken off.
- This then turns it into ADP – di phosphate
3 different energy systems and their sport duration?
- The ATP-PC system(3-10 seconds)
- The lactate system aka. anaerobic glycolysis (10seconds-1min)
- The Aerobic energy system- through KREBS and ETC (1min+)
ATP-PC SYSTEM (3-10 SECONDS)
- stored in your muscles so once its gone its gone.
- PC stands for phospho-creatine.
- Phospho-creatine is another source of energy which along with ATP lasts 10 seconds
- PC is broken down by creatine Kinase – which releases the energy
ATP-PC RECOVERY
Your body will start to resynthesise the ATP and get more stores of PC – as soon as you have some you can start to work again.
It takes 2-3 MINUTES to recover your stores (this is a positive as much quicker than other
systems)
THE LACTIC ACID SYSTEM – ANAEROBIC
GLYCOLYSIS
- This is the breakdown of glycogen without oxygen to last about 1 minute (GLYCOLYSIS)
- This creates pyruvic acid
- If you are working aerobically we use this pyruvic acid to work the Krebs cycle to produce more energy
- If we don’t work aerobically the pyruvate turns into lactic acid which we
know causes fatigue and stitches. Hence it only lasting 1 minute.
AEROBIC ENERGY SYSTEMS
- when you work over 1min and use oxygen to resynthesise.
PROS and CONS of
ATP-PC system and Lactate system (anaerobic)
+ immediate energy
+ doesn’t require o2
+ allows for high intensity
- takes a long time to fully recover
- limited stores
- tires quickly
PROS and CONS of aerobic system
+ recovers way more ATP per glyc
+ tires slowly
+ uses negative Bi products of other systems
- takes time to kick in
What are the two types of EPOC?
Fast component
Slow component
Fast components of EPOC what does it do?
- immediately after exercise
- replenishes ATP
- replenishes PC stores
- cools your body
- replenish 02 stores in myoglobin
Slow components of EPOC what does it do?
- a few minutes after exercise but can take hours till lactic acid is fully removed
- occurs in mitochondria
- removes lactic acid by:
- oxidizing with o2 to convert it into pyruvate
- take it back into liver turns it into glucose
- some is converted into protein
- some is weed out.
Why is lactate bad?
- lactate accumulates
- causes increased H ions released
- increases acidity
- Acidity slows enzymes
- glucose is broken down less quickly
3 factors affecting the rate of lactate accumulation
- Exercise intensity – High the intensity the more they will use anaerobic glycolysis which turns pyruvate into lactate.
- Muscle fibre type – fast twitch = quicker lactate
- Fitness of the performer – fitter = more mitochondria, myoglobin, capillaries so can get o2 supplies to keep working aerobically
What is buffering?
a process which aids the removal of lactate to maintain acidity levels in the muscles
what is VO2 Max
max amount of o2 that can be used by the muscles per minute
3 factors affecting VO2 Max
- genetics
- age – the older you get the worse you get (body)
- gender – men 20% better naturally
4 types of specialist training
- HIIT
- Plyometric training
- Altitude training
- SAQ training
What does HIIT training involve?
short intervals of maximum intensity exercises
What does HIIT training involve?
short intervals of maximum intensity exercises followed by a recovery interval of low to moderate exercise
PAM (plyometric training)
Pre loading (eccentric phase)
Amortisation
Muscle contraction
What does OBLA stand for?
onset of blood lactate accumulation
What is OBLA?
-where blood lactate goes above 4 millimoles per litres.
- the point at which you begin to tire and work anaerobically
The higher your lactate threshold is the better….because…
the better your vo2 max is because you can perform for longer due to the o2 breaking down the lactate
