Energy systems Flashcards
(84 cards)
1
Q
how long does each energy system last for?
A
- ATP - 2-3secs
- ATP-PC - 5-8secs
- ANAEROIC GLYCOLYTIC - 40secs high intensity , 2-3mins low
- AEROBIC - 3+mins
2
Q
ATP - adenosine triphosphate
A
- consists of 1 molecule of adenosine and 3 (tri) phosphate
- energy is realsed by breaking down the bonds
- only usable form of chemical energy
- provides enough energy for 2-3 secs
- ATPase (enzyme) splits the last phosphate - realises energy
3
Q
ATP-PC
A
- works anaerobically
- uses phosocreatine - breakes down sacroplasm
- starts when the creatine kinase (enzyme) detects high levels of adenosine diphosphate
- breaks down the phosphocreatine into phosphate and creatine
- coupled reacting in sarcoplasm
- for every molecule of prophasecreatine broken down - enough energy to create one molecule of adenoisne triphosphate
- doesnt produce fatiging byproducts
- delays onset of anaerobic glycolytic system
4
Q
sporting examples of ATP-PC system
A
- tumbling in gymnastics
- 60m sprint
- high jump
5
Q
advantages of ATP-PC
A
- re-synthesized rapidly
- powerful movementns - doesnt require oxygen
- no fatiguing products produced
- phosphocreatine stores can be replenished quickly - 50% in 30, 100% in 2-3 minds
- can extend time using creatine supplements
6
Q
disadvantages of ATP-PC system
A
- most inefficent energy system
- limited duration due to mimited supply of phosphocreatine
- one molecule of ATP can be re-synthesised for every molecule of phosphocreatine
- phosphocreatine resynthesized can only take place in presence of oxygen
7
Q
anaerobic glycolytic system
A
- atp is resynthezied using glucose
- gluscose - supploed from digestions of carbs and stored as glycogen
- provides energy for high intensity activity
- lenght of the system depends on the fitness of athletes and intensity
- elite athletes could work for 45s
- reduce intensty it can last for 2-3mins
8
Q
how the anaerobic glycolytic system works
A
- when the pc stores are low , glycogen phosphoralase is activated - breaks down glycogen into glucose - takes place in sarcoplasm
- further broken down into pyruvic acid - phosphofructokinase
- pyruvic acid breaks down into lactatic acid - lactate dehyrogenase
- energy is realised which allows ATP to be resynthesied
- two mocules of ATP are produced for one molecule of glucose broken down
9
Q
main limitation of anaerobic glycolytic system
A
- onset of blood lactate accumulations (OBLA)
- decreases the pH (high acidity) within the muscle cells
- inhibts the enzyme and inhibits the breakdown of glucose and induces muscle fatigue
- exta oxygen is taken in to change lactic acid back into pyruvic acid - oxygen debt
10
Q
effects of training the anaerobic glycolytic system
A
- increases the bodys tolerance to lactic acid and its buffering capcity against high levels of lactic acid
- more glycogen can be stored
- delays obla
- delays fatigue threshold
- devolps body adaptation to requirment - working at higher intensity
- the anaerobic glycolytic system threshold can be delayed
11
Q
advantages of the anaerobic glycolytic system
A
- ATP can be resynthesized rapidly due to fewer chemical reactions
- used for very powerful movements
- glucose is readily foind in the muscle cells
- used in higher intensity, short duration activities - lasts longer than ATP-PC
- in presence of oxygen, lactic acid can be converted back into glycogen or used as fuel through oxidation into carbon dioxide and water
12
Q
disadvantages of the anaerobic glycolytic system
A
- lactic acid produced as a by product
- limited duration due to build ip of lactate acid
- the accumillation of acid in the body denatures enzymes
- only 2 molecules of ATP can be resynthezied (5% as opposed to 95% under aerobic conditions)
13
Q
the aerobic system
A
- intensity of the exercisr is low and oxygen is readily available
- presence of oxygen
- breaks fown glucose into carbon dioxide and water to provide energy
- the complete oxidation of glucose can produce up to 38 molecules of ATP
- also breaks down fatty acids, aminoc acids and glycogen to resynthesis ATP
14
Q
stages of the aerobic system
A
- anaerobic glycolysis
- krebs cycle
- electron transport chain
15
Q
stage 1 - anaerobic glycolysis
aerobic system
A
- no oxygen present
- works anaerobically in sarcoplasm
- glycolysis is the breakdown of glucose into pyruvic acid
- 2 molecules of ATP formed
- before pyruvic acid can move into the next stage, it splits into two acetyl groups
- carried into the krebs cycle by coenzyme A
16
Q
stage 2 - krebs cycle
aerobic system
A
- acetyl coenzyme A diffuses into the matrix of mitrochondria
- acetyl coenzyme A combines with oxaloacetic acid, forming citric acid
- hydrogen is removed from citric acid and the rearranged form of citric acid undergos oxidative carboxylations
- carbon dioxide is transported from the lungs and breathed out
- hydrogen is taken to the electron transport chain
- 2 ATP molecules are produced
17
Q
fats during the kreb cycle
aerobic system
A
- stored fat is broken down into glycerol and free fatty acids
- fatty acids undergo beta oxidation where they are converted into acetyl coenzyme A - then go through same process
- more ATP can be produced using fats - but takes 20% more oxygen
- long furation, low intensity and the predominant energy source
- produces 38 ATP insteaf of 36
18
Q
stage 3 - electron transport chain
aerobic system
A
- hydrogen is transported through the chain
- occurs in the cristae of mitrochondria
- the hydrogen splits into hydrogen ions and electrons and are charged with potential energy
- hydrogen ions are oxidised to form water
- hydrogen electrons provide energy to resynthesis ATP
- 32-34 ATP molecules are formed (36-38ATP if there are fats)
19
Q
advantages of the aerobic system
A
- large amounts of ATP products from 1 molecule of glycogen/fats
- activity can continue for hours
- large amounts of glycogen and fat within the body
- no harmful by products produced
20
Q
disadvantages of the aerobic system
A
- require oxygen
- relatively slow production of energy
- can only produce energy for activites that are relativly low intensity
- 15-20% more oxygen is required if fats are being utilsed (even less intensity)
21
Q
the energy continuum
the energy continuum
A
- describes the type of respiration ised by physical activty
- depedns on duration and intensity - will deterimine if its used to aerobic or anaerobic
- the energy systems do not work independently
22
Q
ATP examples
the energy continuum
A
- football free kick
23
Q
ATP-PC examples
the energy continuum
A
- tackle in hockey
- scrum in rugny
- badminton
24
Q
anaerobic glycolytic examples
the energy continuum
A
- 100m swim
- horse riding
- pommel in gymnastics
25
aerobic examples
| the energy continuum
* 2000m rowing
* golf putt
* cycling
26
factors that determine the predominant energy system used
* levels of fitness
* availability of oxygen
* availability of food fuels
27
levels of fitness
| factors that determine the predominant energy system used
* greater aerobic fitness will mean you can perform at higher percentage of their VO2 max
* poor levels causes a person to reach OBLA
* OBLA prevents lactic acid removal
* as long as the removal of lactic acid keeps up with lactic acid production OBLA wont happen
28
availability of oxygen
| factors that determine the predominant energy system used
* a performer with a high VO2 max will be able to sustain aerobic exercise and delay OBLA
* high VO2 max will typically have developed good respiratory and cardivascular system
* take in greater oxygen than those with a lower VO2 max
29
availability of food fuels
| factors that determine the predominant energy system used
* glycogen becomes the major good fuel for first 20 mins
* fats then take over after 20 mins
* endurance athletes only exercise for as long as their glycogen store lasts for (~90mins)
* can only use fat as fuel when its used in conjuction with glycogen
* due to low solubility in the blood and more oxygen needed to break it down (15%)
* athletes will use glycogen loading - maximise their glycogen stores
30
differences in ATP generation between fast and slow twitch fibres
| the energy continuum
* slow twitch fibres are used for low to medium intenstity (**aerobic**)
* fast twitch fibres are recruited for high intensties (**anaerobic**)
31
energy transfer during long duration/low intensity exercise
| the energy continuum
* aerobic system
* demands of oxygen can be met
* steady state exercise
* glucose broken down more efficently
32
oxygen consumption during exercise
* **oxygen consumption** - the amount of oxygen we use to produce ATP
* also VO2 - at rest 0.3-0.4L
* start of exercise more O2 is used to provide more ATP - oxygen consumption increases
* intensity increases so does oxygen until they reach maximal oxygen consumption
33
VO2 max
| oxygen consumption during exercise
* is the maxium amount of oxygen that can be taken in and utilised by the muscles of the body per min
* 3-6L
34
oxygen consumption during sub-maximal exercise
* happens when we start to exercise
* happens because it takes time for the circulatory system to respond to the increase of demand of oxygen
* takes time for mitrochondria to adjust to which the rate of aerobic respiration
* energy is intially provided anaerobically until the circulatory system and mitrochondria can cope
35
oxygen consumption during maximal exercise
* maximal oxygen deficit occurs
36
factors effecting VO2 max-aerobic power
* gender
* lifestyle
* difference in age
* body compostition
* training
* genetics
* physiological
37
gender
| factors effecting VO2 max-aerobic power
* men approximatly have 20% higher VO2 max
* male 44-55ml/kg/min
* female 35-44ml/kg/min
38
lifestyle - decrease
| factors effecting VO2 max-aerobic power
* smoking
* sedentary lifestyle
* poor diet
* poor fitness
39
difference in age
| factors effecting VO2 max-aerobic power
* VO2 max declines with age as our bodies become less efficent
40
body composition
| factors effecting VO2 max-aerobic power
* high % of body fat decreases VO2 max
41
training
| factors effecting VO2 max-aerobic power
* VO2 max can be improved by up to 10-20% following a period of aerobic training
* continous , fartlek and aerobic interval
42
genetics
| factors effecting VO2 max-aerobic power
* inherited factors of physiology limit possible improvements
43
physiological
| factors effecting VO2 max-aerobic power
* increased maximal cardiac output
* increased stroke volume/hypertrophy/ejection
* greater HR
* increased haemoglobin
* increased glycogen
* increased myoglobin
* increased capilaries
* increased surface area of alveoli
* increased lacate tolerance
44
LOOK AT DIAGRAMS FOR ENERGY CONTINUMM
45
energy transfer during short duration/high intensity exercise
* energy needs to be provided rapidly
* reliant on ATP-PC and anaerobic glycolytic system
46
lactate accumulation
| energy transfer during short duration/high intensity exercise
* high intensity , higher the lactic acid produced
* lactic acid breaks dowm quickly - realsing hydrogen ions
* the rest then combines with sodium ions or potassium ions
* forms salt lactate
* more lacate the more hydrogen ions which increase acidity
* slows down the enzyme and affects break down of glycogen - muscle fatigue
47
lactate threshold
| energy transfer during short duration/high intensity exercise
* body moves from wokring aerobically to anerobically
* crossing the threshold is called lacate threshold
* at rest appromximatly 1-2 millimoles per litre of lactate can be found in blood
* expressed VO2 max - as fitness increases lactate threshold can be delayed
48
OBLA
| energy transfer during short duration/high intensity exercise
* levels of lacate rise dramtically OBLA occurs
* occurs when the concentration of lactae is around 4 millimoles per litre of blood
49
VO2 max
| energy transfer during short duration/high intensity exercise
* average athletes - 50-60% of their VO2 max
* elite athletes - 70-90%
* training has milimted affect on it as its largely genetically determined
50
factors affecting the rate of lactate accumlation
* exercise intensity
* muscle fibre type
* fitness of perfomer
* rate of blood lactae removal
* repsiratory exchange ratio
51
exercise intensity
| factors affecting the rate of lactate accumlation
* higher the intensity , higher the demand for ATP
* faster OBLA occurs due to lactic acid being formed as a result of anaerobic glycolysis
52
muscle fibre type
| factors affecting the rate of lactate accumlation
* slow twitch fibres produce less lactate than fast twitch fibres
* in the presence of oxygen, glycogen can be broken down effectivly with little lacate production
53
fitness of performer
| factors affecting the rate of lactate accumlation
* a person who trains regulary is more likely to delay OBLA
* adaption occur to trained muscles
* increased mitrochondria and myoglobin and increased capillarisation improve capcity of aerobic respiration
* avoids working anaerobically
54
rate of blood lactate removal
| factors affecting the rate of lactate accumlation
* if the rate of lactate removal is lower than the rate of lactae production
* lacate will start to accumaltae in blood until OBLA is reacher
55
respiratiory exchange ratio
| factors affecting the rate of lactate accumlation
* is the ratio CO2 produced compared to O2 consumed
* is more CO2 produced anaerbic respiration occurs
* causing glycogen to be prefered energy fuel and consequently there is a greater change of accumulation of lacate
56
lactate-producing capcity and sprint/power performance
* elite athletes will have a better anaerobic endurance - their body has adpated to cope with high levels of lactate
* **buffering** - a process that will increase the rate of lactae removal and have lower lacate levels
* "sponge soaking up lactate"
* trained muscles have greater number of mitrochindria and the associate oxidative enzymes , increased capillarisation density and more myoglobin
57
why we measure energy expenditure
1. gives an indication of the intensity of the exercise
2. identifies levels of fitness
3. hughlight dietry requirements needed for the performer to recovery and replace the energy they have used
4. provide feedback on the effectiveness of a training program
58
measurements of energy expenditure
* indirect calorimetry
* lactate sampling
* VO2 max test
* respiratory exchange ratio
59
indirect calorimetry
| measurements of energy expenditure
* accurate estimate of energy expenditure through gas exchange
* measures how much CO2 produces and O2 consumed
* at both rest and aerobic exercise
* measures then turnt into a heat equivalent
* determines calorific needs
* finds out the main substrate used (fats or carbs)
* very reliable
60
lactate sampling
| measurements of energy expenditure
* accurate and objective
* measures levels of lacate in blood
* tiny blood sample and anyaslised on handheld device
* also measures exercise intensity - higher intensity at which lacate threshold occurs - fitter athlete
* slecets relavnt training zones
* regular testing allows coaches to see wether imprvements have occured
* if they have lower lactate level at same intensity - they have improved
61
VO2 max test
| measurements of energy expenditure
* multi stage fitness test
* compared to a standards result table
* prediction or indication of a performers VO2 mx
* specialist equiments in a laboratiry - direct gas anaylsis
* **direct gas analysis** - in which the conentration of oxygen that is inspired and the concentration of carbon dioxide that is expired is measured
62
respiratory exchange ratio
| measurements of energy expenditure
* ratio of carbon dioxide produced compared to oxygen consumed
* infomation and fuel usage during exercise
* carbs , fats , proetins can all be oxidsided to produce energy
* calculating RER will deterimes wich energy source is being oxisded - wether the performer is working aerobically or anaerobically
* attach gas analyis while on treatmill
63
RER equation and values
* CARBON DIOXIDE EXPIRED PER MIN/OXYGEN CONSUMED PER MIN
* RER val close to 0.7 = fats
* RER cal close to 1 = carbs
* RER val over 1 = anaerbically
64
specialist training methods
* altidude training
* HIIT training
* plyometric training
* SAQ
65
altidude training
| impact of specialist training methods on energy system
* aerobic training method
* endurance athletes
* training for minimum of 30 days
* 2500+ sea level
* lasts for 4-6 weeks
* 3 phases - **acclimatisation , primary training , recovery**
* increased red blood cells , EPO increase
* increased myoglobin so more oxygen is stored
66
positives of altitude training
| impact of specialist training methods on energy system
* increases aerobic power and VO2 max
* perform at higher intensities for longer without anaerobic
* increased tolerance to lactate
* increased cardiovasular endurance
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negatives of altitude training
| impact of specialist training methods on energy system
* altitude sickness
* loose fitness
* effect mental health - away from home
* loose effect quickly
* expensive
* time consuming
68
HIIT training
| impact of specialist training methods on energy system
* anaerobic training method
* high intensty interval training
* periods of high intensity follwed by rest
* 20-60mins/6-8 cycles
* games players
* ATP-PC and anaerobic glycolytic system used in high intensity
* 80-90% max hr - high intensity
* 40-50% max hr - low intesnity
69
postives of HIIT training
| impact of specialist training methods on energy system
* anaerobic power - fast sprints
* develops cardiovascular system during recovery periods of games
* made sport specific
* improved range of compoundents of fitness
* done individually or a team
70
negatives of HIIT training
| impact of specialist training methods on energy system
* muscle sorness
* lead to injury - stress on joints
* hard to work out ratios of work and rest
* cant develop tactics
* not suitable for all players
71
plyometric training
| impact of specialist training methods on energy system
* anaerobic training method
* high explosive exercise
* power and explosive strenght
* developd fats twitch 2x fibres
* muscle spindles involved - detect over stretch
* eccentric to concentric muscle movements
* 3 stages - **pre-stretch , amortisation , muscle contraction**
72
positives of plyometric training
| impact of specialist training methods on energy system
* increased size of fast twitch fibres
* increase speed of contraction
* reduce injury in sporr
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negatives of plyometric training
| impact of specialist training methods on energy system
* high risk of injury
* thorough warm up - longer
* other compnents of fitness may be better than other
74
SAQ
| impact of specialist training methods on energy system
* anaerobic training
* speed , agility , quickness
* multidimensional movement, speed, dymanic balance and explosive strentgh
* progression exercise to improve motor abilities to do skills faster
* zigzag runs, poles , hurdles , parachutes
* type 2x fast twitch fibres
75
postives of SAQ training
| impact of specialist training methods on energy system
* improved agility
* speed
* reaction time
* motor skill
* spatial awarness
76
negatives of SAQ training
| impact of specialist training methods on energy system
* can loose tenchique as skill are carried out quickly
* requires equipment
* not good for long distance
* plyometrics may be more effective
77
oxygen consumption during recovery
* EPOC - excess post exercise oxygen consumption
* when a performer finishes exercise oxygen consumption remains high
* two compondents of EPOC - fast replishment (alactacid compondent) , slow replenishment (lactacid compondent)
78
fast replenishment stage
* uses the extra oxygen that is taken in during recovery to restore ATP and phosphocreatine and re-sature myoglobin with oxygen
* complete resoration of phosocreatine takes up to 3 mins - 50% in 30secs
* myoglobin has a high affinity for oxygen
* stores oxygen in the sarcoplasm that has diffused haemoglobin
* takes 2 mins and uses 0.5L of oxygen
79
slow replenishment stage
| oxygen consumption during recovery
* uses oxygen take in during recovery to perform several funtions
* 1. removal of lactic acid
* 2. maintance of breathing and heart rate
* 3. glycogen replenishment
* 4. increase body temperature
80
removal of lactic acid
| oxygen consumption during recovery - slow replenishment
* occurs has soon as lactic acid appears in the muscle cells
* takes up 5-6L of oxygen in half an hour of recovery - removes 50% of lactic acid
* majority of lactic acid can be oxidesed in mitrochondria - a cool down allows the muscles to keep high metabloic rate and capillaries dilated - allows oxygen to flush out lactic acid
* can also be removed by;
* 1. oxidation into CO2 and water in the inactive muscles
* 2. transported in the blood to the liver coverted to glucose - cori cycle
* 3. coverted to protein
* 4. removed in sweat and urine
81
maintenance of breathing and heart rate
| oxygen consumption during recovery - slow replenishment
* allows extra oxygen to provide energy needed for the respiratory and heart muscles
* assits recovery as extra oxygen is used to replenish ATP and phoshocreatine
* restauants myoglobin and removes lactic acid
82
glycogen replenishment
| oxygen consumption during recovery - slow replenishment
* depends on type of exercise and how many carbs are consumed after
* significant amount of glycogen can be restored in less than 30 mins following high intensoty and short duration - cori cycle
* can accelerate by eating high carb meals within an hour of exercising
* 30 mins after - carbs and protein in a 3:1 or 4:1
* 1-3 hours after - a meal high in carbs and healthy fats
83
increase body temperature
| oxygen consumption during recovery - slow replenishment
* when temp is high, repsiratory rate stays high
* extra oxygen is needed to fuel the increase temperature
84
