energy systems Flashcards
(86 cards)
1
Q
how long does the ATP-PC system last for
A
8-10seconds
2
Q
for every one molecule of PC broken down how many ATP are produced ?
A
theres enough energy to produce one ATP molecule
3
Q
how long does it take to recover the pc system after its been fully used
A
2-3mins
but could recover 50% of the stores in 30 seconds
4
Q
what are the 3 advantages of the ATP-PC system
A
1- no fatiguing by products
2- possible to extend time of system by taking creatine
3- ATP and PC can be resynthesized quickly
5
Q
what are the 3 disadvantages of the ATP-PC system
A
1- energy only lasts for ten seconds
2-only 1 molecule of ATP can be resynthesized for PC
3- replenishing PC must take place in the presence of oxygen
6
Q
how does the ATP-PC system provide energy
A
A-P-P P - one phosphate is released to provide energy creating ADP
7
Q
what happens to phosphocreatine in the ATP-PC system
A
creatine and phosphate split to provide energy to convert ADP to ATP
8
Q
what enzynme breaks down PC
A
creatine Kinase
9
Q
whta is the equation to resyntheiss ATP
A
ADP+P+ENERGY= ATP
10
Q
where is ATP resynthesized
A
Sarcoplasm
11
Q
what are the advantages of ATP-PC system
A
- no fatiguing by products
- it is possible to extend the time of the system by taking creatine
- ATP can be resynthesized quickly
- PC can be resynthesized quickly
12
Q
what are the disadvantages of ATP-PC system
A
- energy only lasts 10 seconds
- only one molecule of ATP can be resynthesized for 1 PC
- replenishing PC must take place in the presence of 02
13
Q
what sports / environment is the aerobic system suited to
A
when exercise intensity is low and 02 supply is high = cross country
14
Q
how many molecules of ATP can be produced in the aerobic system
A
38
15
Q
what are the 3 stages of the aerobic system
A
glycolysis , kerbs cycle and electron transport chain
16
Q
what is glycolysis
A
process in which glucose is converted into pyruvate to produce energy.
17
Q
where does glycolysis take place
A
in the sarcoplasm of the muscle cell
18
Q
1 molecule of glucose = ATP?
A
2 ATP
19
Q
what is the last step in the glycolysis stage
A
the pyruvate acid then can enter Krebs cycle . it is oxidised into 2 acetyl groups and carried into Krebs cycle by co enzyme A
20
Q
what is the krebs cycle
A
a series f cyclical chemical reactions that take place using oxygen in the matrix of the mitochondria in the muscle
21
Q
what happens in the Krebs cycle
A
acetyl groups combine with oxaloacetic acid, forming citric acid and the rearranged form of citric acid undergoes oxidative carboxylation which means that it gives of hydrogen and carbon dioxide.
22
Q
where does the carbon dioxide go from Krebs cycle
A
goes to the lungs and is expired
23
Q
where do they hydrogen ions go from krebs cycle
A
move forward into the electron transfer chain
24
Q
what is the electron transport chain
A
involves a series of chemical reactions in the cristate of the mitochondria where hydrogen is oxidised to form water
25
how many ATP are produced in the electron transport chain
34
26
how does the energy get produced in the electron transport chain to resynthesize ATP
the hydrogen electrons are charged and and provide the energy
27
what is beta oxidation
stored fat is broken down into glycerol and free fatty acids for transportation by the blood
28
what happens during beta oxidation
fatty acid are converted to acetyl coenzyme A through beta oxidation and this is the entry molecule for the Krebs cycle this then follows the same cycle as glycogen.
29
what type of exercise and intensity is fats used for
long duration and low intensity
30
what are the advantages of the aerobic system
1. more ATP can be produced up to 38 ATP
2. there are no fatiguing by products
3. lots of glycogen and triglyceride stores so exercise can last for a long time
31
what are the disadvantages of the aerobic system
1.cannot be used straight away takes a while to build up enough 02 to break down the glucose and fatty acids
2. fatty acid transportation to muscles is low and also requires 15% more o2 to be broken down than glucose
32
what is the average amount of o2 we use to produce ATP - referred to as vo2
at rest = 0.3 to 0.4l/m
33
what happens to the amount of o2 consumed when intensity increases
the amount of o2 consumed increases until maximum vo2 is reached this can be 3-6 L/M
34
what is a sub maximal oxygen deficit
when there is not enough oxygen available at the start of exercise to provide all the energy ATP aerobically
35
what is a maximum oxygen deficit
gives an indication for anaerobic capacity
36
what are the 4 functions of the slow component of EPOC
1. removal of Latic acid
2. to maintain BR and HR
3.glycogen replenishment
4.increase body temp
37
what is the fast component of EPOC
extra o2 is consumed during recovery is used to restore ATP and phosphocreatine and to desaturate myoglobin with o2
38
EPOC
how long does it take to completely restore phosphocreatine
3 mins but 50% can be replenished in 30 secs during which time 3 litres approx. of o2 is consumed
39
EPOC
what happens to myoglobin stores after exercise
stores are limited
40
EPOC
how are myoglobin stores replenished after exercise
the surplus of o2 supplied during EPOC helps to replenish these stores , taking up to 2 minutes and using approx. 0.5L of o2
41
how is Latic acid removed from the body- 4 ways
1- when o2 is present Latic acid can be converted back into pyruvate and oxidised into co2 and h2o in the inactive muscles and organs - this can then be used by the muscles as an energy store
2- transported in the blood to the liver where it is converted to blood glucose and glycogen (cori cycle)
3- converted into protien
4- removed in sweat and urine
42
what can be done to accelerate the removal of Latic acid
a cool down as it can be oxidised in the mitochondria
43
when does the slow replenishment stage of recovery start to remove Latic acid
as soon as Latic acid appears in the muscle cells and will continue using breathed oxygen till recovery is complete
44
how much o2 is required to remove latic acid
5-6L of o2 in the 1st half an hour or recovery removing 50% of the Latic acid
45
EPOC
- how is glycogen replenished 2 ways
1.a lot of glycogen can bd restored as Latic acid is converted back to blood glucose and glycogen in the liver via cori cycle
2.eating a high carb meal will accelerate glycogen restoration , as well as eating within 1 hour of exercise
46
EPOC
- what are the 2 nutritional windows for optimum recovery
1. 30 minutes after exercise
carbs to protein
3;1/4;1
2. 1-3 hours after exercise increase the amount of protein , carbs and healthy fats
47
why does body temp increase during exercise
when body temp increases - respiratory rates increase wich helps the performer take in more o2 during recovery
extra o2 is needed to fuel the increase in temp until the body returns to normal
48
what does latic acid release and what does the remainder form
hydrogen ions and the remaining bit of acid joins with sodium to form salt=lactate
49
finish the sentence - the higher the intensity of exercise the ….. Latic acid is produced
the more latic acid is produced
50
what happens as lactate accumulates in the muscles
more hydrogen ions are present and this will increase the acidity inside the muscles
51
what does and increased acidity inside the muscles mean
slowing down of enzyme activity = effect on breakdown of glycogen leading to muscle fatigue
52
what system does the body work as lactate accumulation increases
the body moves away from work aerobically and starts to work anaerobically
53
what is the corssing of working aerboically to anerobically called
lactate threshold
54
what is the lactate threshold
where Latic acid rapidly accumulates in the blood (an increase in 2 millimoles per litre of blood above resting levels )
55
why do we constantly produce small amount of lactate
due to red blood cell activity at low intensity - but the body is able to deal with these low levels
56
what is OBLA(onset blood lactate accumulation)
when the intensity of exercise increases so the body is unable to produce enough oxygen to breakdown lactate so levels build up
57
how is the lactate threshold measured
as a percentage of VO2 max
58
define VO2 max
the maximum volume of o2 that can be taken up by a muscle per minute
59
what is the average performers lactate threshold as a percentage of VO2 max
50-60%
60
what is the elite performers lactate threshold as a percentage of VO2 max
70-80%
61
what is the main difference in performance when it comes to the lactate threshold
comes from the delayed lactate threshold as fatigue is caused by lactate and this decreases performance
62
what are the 5 factors affecting VO2 max
1- Exercise intensity
2- muscle fibre type
3- rate of blood lactate removal
4- the respiratory exchange ratio
5- the fitness of the performer
63
how does the intensity of exercise affect the rate of lactate accumulation
higher the intensity of exercise , the greater the demand for energy (ATP) and the faster OBLA occurs
64
how does the muscle fibre type affect the rate of lactate accumulation
fast twitch fibres for high intensity exercise and can only maintain their workload with the use of glycogen as a fuel. when glycogen is broken down without o2 into pyruvic acid Latic acid is formed = fatigue
slow twitch fibres produce less lactate then fast. when slow twitch uses glycogen as a fuel , due to presence of o2 the glycogen can be broken down effectively with little lactate production
65
how does the rate of blood lactate removal affect the rate of lactate accumulation
if the rate of lactate removal is equivalent to the rate of lactate production then the concentration of blood lactate remains constant. If lactate production increases then lactate will start to accumulate in blood until OBLA is reached
66
how does the respiratory exchange ratio affect the rate of lactate accumulation
the ratio of CO2 produced compared to o2 consumed. As this ratio has a value close to 1:0 glycogen becomes the preferred fuel and there is a greater chance of the accumulation lactate
67
how does the fitness of the performer affect the rate of lactate accumulation
more regular training = delay OBLA a bit as adaptations occur to trained muscles.
increased numbers of mitochondria and myoglobin together with an increase in capillary density improve the capacity for aerobic respiration and therefore avoid the use of lactate anaerobic system
68
what is special with elite performers with power and sprinters with lactate
elite sprinters and power athletes will have a better anaerobic endurance than non elite
their body has adapted to cope with higher levels of lactate
69
what is buffering to do with lactate
a process wich aids the removal of lactate and maintains acidity levels in the blood and muscle
buffering increases the rate of lactate removal
more exercise = elite athletes have better buffering so elite athletes can work harder for longer before fatigue sets in
70
what are the 7 factors affecting VO2 max
1- physiological
2- lifestyle
3-body composition
4- gender
5-age
6- genetics
7- training
71
what physiological factors affect VO2 max
increased maximum cardiac output
increased stroke volume and ejection fraction
increase lactate tolerance
increase myoglobin content increased red blood cell and haemoglobin
72
how does lifestyle affect VO2 max
smoking , sedentary lifestyle poor diet and poor fitness can all reduce V02 max
73
how does body content affect VO2 max
increased percentage of fat decreased VO2 max
74
how does gender affect VO2 max
men have 20% increased V02 max than women
75
how does age affect VO2 max
older=VO2 max decreases as body systems become less efficient
76
how does gender affect VO2 max
inherited factors of physiology limit possible improvement
77
how does training affect VO2 max
VO2 can be improved by 10-20% following a period of aerobic training, continuous , fartlek, and aerobic
78
what is lactate sampling
monitors training and predicts performance.
small blood sample - indicates the presence of lactate
can help to select training zones to get the desired effect which is delayed lactate threshold
79
how often is lactate sampling done
intervals throughout performance
80
what is indirect calomitry to do with lactate accumulation
measures how much CO2 is produced and how much 02 is consumed at both rest and during aerobic exercise
calculating the gas volumes also enables us to find out the main substrate being used - fats/carbs
very reliable - precise calculation of VO2 max
81
VO2 max tests to do with lactate there are 3
multistage fitness test - BEEP
cooper 12 min run
Harvard step test
82
how does the VO2 max test work
measures the concentration of O2 that is inspired and the concentration of CO2 expired
83
What is the equation for RER
CO2 expired per min/ 02 consumed per min
84
what does each value of RER mean
1
0.7
less than 1
RER that is 1 = performer using carbs
RER of approx. 0.7= performer using fats
RER less than 1 = anaerobic respiration more CO2 is produced than 02 consumed
85
What is the RER test
determines what energy source is being oxidised and if their working aerobically or anaerobically.
measures rate of CO2 produced compared to 02 consumed
86
