Energy systems

Question 1

What are the 3 energy systems?

Answer 1

ATP-PC, Anaerobic Glycolysis, Aerobic

Question 2

What are the food fuels?

Answer 2

carbohydrates, fats, protein

Question 3

How does CHO travel in the body and how is it stored?

Answer 3

travels in the body as glucose and stored as glycogen

Question 4

How do fats travel in the body and how is it stored?

Answer 4

travels as free fatty acids (ffe) and stored as triglycerides

Question 5

how are proteins carried and stored in the body?

Answer 5

travels in the body as amino acids and is stored as amino acids or muscle tissues

Question 6

CHO examples, function and daily % in diet

Answer 6

bread, pasta/ preferred fuel in exercise, simplest food and is ranked from 0-100 on a glycemic index/ 45-65%

Question 7

Fats examples, function and daily %

Answer 7

avocado, nuts/ provide 2/3 energy requirements at rest 25-30%

Question 8

Proteins examples, function and daily %

Answer 8

egg, red meats protein requires minimal contribution towards energy requirements, 10-15%

Question 9

What is the GI?

Answer 9

the glycaemic index- scale from 0-100 on how food well food provides sustenance during activity low gi gradual release/ high gi- sugar spike

Question 10

adenosine triphoshate

Answer 10

ATP- immediate fuel broken down in the msucle to produce contractions(movement)/ 2-3 seconds available

Question 11

adenosine diphosphate

Answer 11

ADP is required to rebuild back into the ATP to enable muscles to continue to function during exercise

Question 12

ATP-PC system

Answer 12

anaerobic system that resynthesises ATP the quickest/ fastest rate

Question 13

anaerobic glycolysis

Answer 13

anaerobic that enable ATP to be rebuilt at a rapid rate when PC is depleted

Question 14

aerobic system

Answer 14

synthesizes at the slowest rate

Question 15

finite

Answer 15

natural resource that cannot be rebuilt to keep up with demand

Question 16

infinte

Answer 16

limitless supply

Question 17

passive recovery

Answer 17

standing, slow walk allows the minimal energy output

Question 18

active recovery

Answer 18

low intensity recovery to prevent accumulation of hydrogen ions and lactate acid

Question 19

hydrogen ions

Answer 19

acidic build up in the muscles that causes fatigue and slows enzymes required for exercise

Question 20

rate

Answer 20

the amount of time , quantity something takes

Question 21

capacity

Answer 21

the maximum threshold

Question 22

fuel/ substrate

Answer 22

phosphagens (ATP and creatine phosphate), glucose, free fatty acids and amino acids

Question 23

food fuels

Answer 23

three main COH, fats and proteins

Question 24

aerobic

Answer 24

performing exercise with the presence of oxygen

Question 25

anaerobic

Answer 25

the performance of exercise without the presence of oxygen

Question 26

how is energy released during exercise?

Answer 26

break down of ATP

Question 27

Food fuels for the energy systems

Answer 27

ATP-n/a Anaerobic gly- CHO aerobic- CHO/ fats

Question 28

fuel/ substrate for energy systems

Answer 28

atp- phosho-creatine anae- glycogen aero- glycogen/triglycerides

Question 29

intensity of HR for the energy systems

Answer 29

Atp- 95+% ana- 85-95% aero- 65-85%

Question 30

rate of ATP synthesis

Answer 30

atp- very rapid anae- rapid aero- slow

Question 31

capacity and yield

Answer 31

atp- very low/ one anae- low/ 2 aero-high/ 36

Question 32

fatigue mechanism

Answer 32

atp- pc depletions anaer- hydrogen ion/ lactate aeor- glycogen depletions

Question 33

finite or infinite and why?

Answer 33

atp- finite anae- finite aero- infinite

Question 34

recovery type

Answer 34

atp- passive aner- active aner- active

Question 35

advantages of working with the systems

Answer 35

atp- work at HRM aner- work longer than atp w/o o2 aero- no fatiguing by products

Question 36

disadvantages

Answer 36

atp- can only be in use for 10 seconds anae- fatiguing by products aero- complex system due to 02

Question 37

example sports of the atp-pc system

Answer 37

100 meter sprint high jump/ long jump shot put

Question 38

examples of anaerobic glycolysis sports

Answer 38

400m sprint, skipping, anything finishing in about 3 minutes,200-metre swim, downhill ski racing, and 1500-metre speed skating

Question 39

chemical pathway of the ATP-PC system

Answer 39

atp broken down-> adp + Cp-> rebuild into atp

Question 40

rate of resynthesis / work to rest ratio

Answer 40

10 mins very rapid/ 1:5

Question 41

Anaerobic glycolysis chemical pathway

Answer 41

glycogen-> glucose-> pyrovic acid-> lactate and h+ accumilation

Question 42

what is pc?

Answer 42

phoso-creatine

Question 43

where is pc stored?

Answer 43

in the muscle cells

Question 44

recovery time for pc 30secs 180secs (3 mins)`

Answer 44

30secs- 70% 3mins- 98%

Question 45

Aerobic system examples

Answer 45

marathon 42.2km Tour de France Triathlon

Question 46

Which fuel is the most complex?

Answer 46

triglycerides

Question 47

Aerobic system chemical pathway

Answer 47

glycogen-> glucose-> pyruvic acid->sufficent 02 goes into the mitochondria to produce by products of Co2, h20 and heat

Question 48

At rest what food fuel does our body use?

Answer 48

2/3 fats and 1/3 CHO

Question 49

work to rest ratio for anaerobic glycolysis

Answer 49

1:3

Question 50

muscular endurance sets, reps and load

Answer 50

2-3 sets 15-20 rep laod- 40-60% for max

Question 51

muscular strength

Answer 51

3-5 sets 3-8 rep 85+% rep max

Question 52

muscular power

Answer 52

3-5 sets 4-6 rep 30% rep max