Energy Systems Flashcards
(132 cards)
1
Q
What does ATP stand for
A
Adenosine triphosphate
2
Q
In the body the energy we use from muscle contractions, where does it come from
A
ATP
3
Q
What does ATP consist of
A
One adenosine base and three phosphates
4
Q
How does the body continually rebuild ATP
A
By converting ADPand Pi into ATP
5
Q
What is the enzyme used to break down ATP
A
ATP-ase
6
Q
What does ADP stand for
A
Adenosine di-phosphate
7
Q
What does Pi stand for
A
Inorganic phosphate
8
Q
What energy system is used when the intensity is low and the oxygen supply is high
A
Aerobic
9
Q
What are the three stages to the aerobic system
A
Glycolysis, Krebs cycle and electron transport chain
10
Q
Is glycolysis aerobic or anaerobic?
A
Anaerobic
11
Q
Where does glycolysis take place
A
In the sarcoplasm
12
Q
What is glycolysis
A
The break down of glucose into pyruvic acid
13
Q
If one molecule of glucose is formed how many new molecules of ATP will be produced
A
2
14
Q
What happens to the pyruvic acid before it can go into the Krebs cycle
A
It splits into two acétyle groups
15
Q
How do the two acetyle groups get to the Krebs cycle
A
They are carried by co enzyme A
16
Q
Where does the Krebs cycle take place
A
In the matrix of the mitochondria
17
Q
In the Krebs cycle what diffusés into the matrix of the mitochondria
A
Acetyle co enzyme a
18
Q
In the Krebs cycle what dies acetyl co enzyme a combine with
A
Oxaloacetic acid
19
Q
What does the combination of acetyl co enzyme a and oxaloacetic acid make
A
Citric acid
20
Q
In the Krebs cycle what is removed from the citric acid
A
Hydrogen
21
Q
What does oxidative carboxylation mean
A
Carbon and hydrogen are given off
22
Q
In the Krebs cycle what happens to the carbon that is given off
A
It forms carbon dioxide and is transported to the lungs to be breathed out
23
Q
Fats can also enter the Krebs cycle what happens to the stored fats
A
The fats are broken down into glycerol and fatty acids and transported into the blood
24
Q
In the Krebs cycle what do the fatty acids undergo
A
Beta oxidation
25
What is beta oxidisation
Where fatty acids are broken down to generate acetyle coenzyme a
26
What is the third stage of the aerobic system
The electron transport chain
27
How does hydrogen get to the electron transport chain
Hydrogen is carried by hydrogen carries
28
Where does the electron transport chain happen
In the cristae of the mitochondria
29
What does the hydrogen spilt into in the electron transport chain
The hydrogen splits into hydrogen ions and electrons
30
In the electron transport chain what happens to the hydrogen ions
They are oxidised to form water
31
In the electron transport chain what happens to the hydrogen electrons
They provide energy to resynthesises ATP
32
In the ATP-PC system what does it use as its fuel
Phosphocreatine
33
Where is phosphocreatine found
It is found in the sarcoplasm of the muscles
34
What is good about phosphocreatine
It can be easily broken down to resynthesises ATP
35
When is the ATP-PC system used
In a single maximum movement eg. Shot put
36
Is the ATP-PC system an anaerobic or aerobic process
Anaerobic
37
In the ATP-PC system what enzyme detects high levels of ADP
Créatine kinase
38
In the ATP-PC system what does the enzyme créatine kinase do
It breaks down phosphocreatine into phosphate and créatine and this produces energy
39
In the ATP-PC system the energy that has just been produced, what is done with this
It is used to convert ADP into ATP
40
What is the short term lactate anaerobic system also known as
Anaerobic glycolytic system
41
What does the Anaerobic glycolytic system do
It provides energy for high intensity activities
42
What affects how long the Anaerobic glycolytic system last
The fitness of the performer and how high the intensity of the activity is
43
In the Anaerobic glycolytic system what happens when the PC stores are low
The enzyme glycogen phosphorylase is activated to break down glycogen into glucose
44
What happens to the glucose after it has been broken down from glycogen
It is broken down into pyruvic acid by the enzyme phosphofructokinase
45
What is the enzyme that converts glucose into pyruvic acid in the Anaerobic glycolytic system
Phosphofructokinase
46
Where does Anaerobic glycolysis take place
In the sarcoplasm
47
Why does Anaerobic glycolysis take place in the sarcoplasm
This is because oxygen is not present there
48
In the Anaerobic glycolytic system what is pyruvic acid then converted to
Lactic acid
49
In the Anaerobic glycolytic system what enzyme break down pyruvic acid into lactic acid
Lactate dehydrogenase
50
What does energy continuum mean
It is a term used to describe what type of energy system is used in different types of physical activity and sport
51
If the intensity is very high what will the energy be supplied by and how long will it last
It will be supplied for less than ten seconds and it is provided by the ATP-PC system
52
If the intensity of an activity is high to very high how long will the duration of the activity be and what is the energy supplied by
It will last 8-90 seconds and is supplied by the ATP-PC and Anaerobic glycolytic
53
If the intensity of high how long will the activity last and what system will be used
It will last 90 seconds to 3 minutes and the energy will be supplied by the Anaerobic glycolytic and aerobic
54
If the intensity is low how long will the activity last and what energy supplied by what system
It was last 3+ minutes and it will be the aerobic system
55
For slow twitch fibre what is the main pathway for ATP production
Aerobic system
56
For fast twitch fibres what is the main pathway for ATP production
The Anaerobic glycolytic
57
When we exercise what does the body use oxygen to do
Produce energy
58
What is oxygen consumption
The amount of oxygen we use to produce ATP
59
What is a submaximal oxygen deficit
When there is not enough oxygen available at the start of exercise to provide all the ATP aerobically
60
What does EPOC stand for
Excess post-exercise oxygen consumption
61
What does excess post-exercise oxygen consumption mean
The amount of oxygen consumed during recovery above that which have been consumed at rest during the same time
62
63
What are the two main components of excess post-exercise oxygen consumption
The fast replenishment stage and the slow replenishment stage
64
In excess post-exercise oxygen consumption what is the fast replenishment stage also known as
The alactacid component
65
In excess post-exercise oxygen consumption what does the fast replenishment stage doe
It uses the extra oxygen taken in during recovery to restore ATP and phosphocreatine stores and re saturate myoglobin with oxygen
66
In excess post-exercise oxygen consumption how long does the complete restoration of phosphocreatine take
Up to three minutes but 50% of stores can be replenished in 30 seconds
67
What does myoglobin do
It stores oxygen in the sarcoplasm
68
69
In excess post-exercise oxygen consumption what is the slow replenishment stage known as
Lactacid component
70
How can lactic acid be removed
It can be converted into protein
Removed in sweat and urine
It can be transported in the to the liver where it is converted into blood, glucose and glycogen
71
Where can the majority of lactic acid be oxidised
In the mitochondria
72
What does the replenishment of glycogen depend on
The type of exercise done and when and how much carbohydrate is consumed
73
74
What are the two nutritional windows for optimal recovery
The first is 30 minutes after exercise where both carbohydrates and proteins should be consumed
The second is 1-3 hours after exercise where a meal high in protein, carbohydrates and healthy fats should be consumed
75
In lactate accumulation the higher the intensity of the exercise is, what more what is produced
The more lactic acid
76
lactic acid can quickly be broken down what does it break down into
It released hydrogen ions, the remaining compound join to sodium ions and potassium ions to form salt lactate
77
Lactate in the muscles cause muscle fatigue why is this
This is because there are more hydrogen ions and these hydrogen ions cause the fatiguée they slow down enzyme activity which affects the breakdown of glycogen and causes muscle fatigue
78
What does OBLA stand for
Onset blood lactate accumulation
79
What is the lactate threshold
The point at which lactate rapidly accumulates in the blood
80
What does OBLA mean
The point at which lactate levels go above 4 million moles per litre
81
At rest what is the average amount of lactate that can be found in the blood
1-2 millimoles
82
During intense exercise this is when OBLA can occur, why is this
Levels of lactate accumulate rapidly the body can deal with it so can’t produce enough oxygen to turn it into lactate
83
What is VO2 max
The maximum amount of oxygen that can be use by the working muscles per minute
84
An average performer has a lactate threshold which is?
50-60% of their vo2 max
85
What factors effect the rate of lactate accumulation
Exercise intensity
Muscle fibre types
Rate of blood lactate removal
The respiratory exchange ration
Fitness of the performer
86
How does the exercise intensity affect the rate of lactate accumulation
The higher the exercise intensity, the greater the demand for energy and the faster OBLA occurs
87
How does muscle fibre type affect the rate of lactate accumulation
Slow twitch fibres produce less lactate than fast twitch fibres, slow twitch fibres can break down glycogen much more effectively with little lactate production
88
How does rate of blood lactate removal affect the rate of lactate accumulation
If the rate of blood lactate removal is lower than lactate production, OBLA will start to occur as lactate will accumulate in the blood
89
How does the respiratory exchange ration affect the rate of lactate accumulation
If the value is closer to 1.0 glycogen becomes the preferred fuel and there is a greater change of accumulation of lactate in the blood
90
How does the fitness of the performer affect the rate of lactate accumulation
A person who trains regularly will be more likely to delay OBLA as adaptations have occurred like increased number of mitochondria
91
What is buffering
A process which aids lactate removal and maintains blood and muscle acidity levels
92
What are the factors that affect vo2 max
Physiological
Training
Genetics
Differences in age
Gender
Body composition
Lifestyle
93
How does physiological factors affect vo2 max
Increased maximum cardiac output
Slow twitch hypertrophy
Increased number and size of mitochondria
Increased myoglobin content
Reduced body fat
Greater heart range
Increased stroke volume
94
How does training affect vo2 max
Training can improve vo2 max up to 10-20% following a period of aerobic training
95
How does genetics affect vo2 max
Vo2 max is genetically determined which limits the impact of training improvement
96
How does age affect vo2 max
As we get older our vo2 max declines as our body systems become less efficient
97
How does gender affect vo2 max
Men have approximately 20 percent higher vo2 max than women
98
How does body composition affect vo2 max
A higher percentage of body fat decreases vo2 max
99
How does our lifestyle affect vo2 max
If we smoke, have a poor diet and a poor fitness, these can all reduce our Vo2 max values
100
What is indirect calorimetry
A technique that provides and accurate estimate of energy expenditure through gas exchange, it measures how much carbon dioxide is produced and how much oxygen is consumed at both rest and during aerobic exercise. It helps us identify the main substance being used and it is very reliable
101
Tell me about lactate sampling
It is an accurate objective measure to measure the level of lactate in the blood.
102
What does regular lactate sampling good for
Provides a comparison to see if any improvements have occurred
103
Tell me about the vo2 max test
It is most commonly seen as the bleep test, in a laboratory, direct gas analysis is used, it measure the concentration of oxygen that is inspired about the concentration of carbon dioxide that is expired
104
Tell me about the respiratory exchange ratio
Ration of carbon dioxide produced compared to the consumption of oxygen. It is used to measure exercise intensity
If you calculate the RER it tells you what energy sources are being oxidised and whether the worker is working aerobically or an aerobically
105
If the RER value is approximately 0.7, what will the performer be using
Fats
106
If the RER value is close to 1 what will the performer be using
Carbohydrates aerobically
107
If the RER value is greater than 1, what will the performer be using
Carbohydrates anaerobically
108
What are the 4 different training methods
Altitude training
High intensity interval training
Plyometrics
Speed agility quickness
109
Tell me about altitude training
It is usually done over 2500m above sea level. This is where the partial pressure of oxygen is lower which means not much oxygen can diffuse into the blood so haemoglobin is not fully saturated with oxygen. This results in a lower oxygen carrying capacity of blood as less O2 is delivered to the working muscles
110
What are the advantages of altitude training
Increased number of red blood cells
Increased concentration of haemoglobin
Increased blood viscosity
Increased capillarisation
Enhanced oxygen transport
Increased lactate tolerance
111
What are the disadvantages of altitude training
It is expensive
Altitude sickness
Difficult to train after lack of oxygen
Benefits are lost quickly when you return to sea level
Psychological problems due to being away from home
112
What does HIIT stand for
High intensity interval training
113
Is interval training used for aerobic or anaerobic training
Both
114
Tell me about HIIT
It happens at high intensity, with a small recovery interval work rest work rest
115
What are the advantages of HIIT training
It can be made specific to sport
The work:rest ration can be altered
It develops the ability of the performer
It works both the aerobic and anaerobic systems
116
What are the disadvantages of HIIT
High intensity increases the risk if injury
It isn’t suitable for beginner, older people or people who are unfit
It could have a negative impact on the skill
117
What is plyometrics
A training that improves power and speed and involves high intensity explosive activities. It is repeated rapid stretching and contracting of muscles to increase muscle power it works fast twitch muscle fibres
118
What movements does plyometrics involve
Jumping bounding leaping
119
How many phases are there in plyometrics
3 stages
120
What is the first stage of plyometrics called
Eccentric stage
121
Tell me about the eccentric stage in plyometrics
This is where the muscle lengthens under tension due to an eccentric contraction
122
What is the second stage in plyometrics called
Amortisation phase
123
Tell me about the second stage in plyometrics
It is the time between the eccentric and concentric muscle contractions. This stage needs to be kept short because you don’t wasn’t to lose the energy stored from the eccentric contraction
124
What is the third stage in plyometrics
Concentric phase
125
Tell me about the third stage in plyometrics
It uses the stored energy to increase the force of contraction
126
What are some disadvantages of plyometrics
Injuries, previous injuries are made worse
127
What are the advantages of plyometrics
It can improve power speed and agility and increase the performers movement
128
What does SAQ stand for
Speed agility quickness
129
Tell me about SAQ
It aims to improve a persons movement through developing the neuromuscular system it uses type 2 muscle fibres
130
What does SAQ involve
Zig zag ladders
131
What are the advantages of SAQ training
Gain in speed, agility and quickness, it can be made sport specific, make position specific and little equipment is needed
132
What are the disadvantages to SAQ training
Injuries, complex circuits can require more equipment e.g ladders
