energy systems Flashcards
(14 cards)
define EPOC
excess post exercise oxygen consumption
the extra oxygen that needs to be consumed to help recover quicker
how can lactic acid be removed
- it is transported in the blood to the liver where it is converted to blood glucose and glycogen
- converted into protein
- removed in sweat and urine
define lactate threshold
the point at which lactic acid begins to accumulate rapidly in the blood
define OBLA
onset blood lactate accumulation
- the point when lactate levels go above 4 millimoles per litre
define VO2 max
the maximum amount of oxygen that can be used by the muscles per minute
what are the factors affecting lactate accumulation
- exercise intensity
- muscle fibre type
- rate of blood lactate removal
- the respiratory exchange ratio
- fitness of the performer
what are factors that affect VO2 max/ aerobic power
- physiological- increased SV and reduced body fat
- Training - fartlek, continuous
- genetics - VO2 max is genetically determined
- differences in age - as we get older our VO2 max declines
- body composition - high % = reduced VO2 max
6.lifestyle - smoking, poor diet
define energy expenditure
the total amount of energy used to perform basic functions
what are measurements of energy expenditure
- indirect calorimetry - technique that measures energy expenditure through gas exchange. it measures how much CO2 is produced and how much oxygen is consumed both at rest and during aerobic exercise (very reliable for VO2 max)
- lactate sampling - it is an accurate and objective measure of the level of lactate in the blood. it gives coaches an idea of how fit the athletes are. the lower the fitter they are
- VO2 max test - multi-stage fitness test (bleep test)
- respiratory exchange ratio (RER) - the rate of CO2 produced compared to the amount of oxygen consumed and is used as a measure of exercise intensity, it calculates energy expenditure and provides info on the use of fats and carbs during exercise
- RER value close to 1 = mainly use carbs
- RER value around 0.7 = using fats
- RER value greater than 1 = anaerobic respieation, more CO2 being produced than
O2 consumed
define altitude training
has to be completed above 2500m where the partial pressure of O2 is lower
advantages and disadvantages of altitude training
advantage:
- increase in the number of RBC
- increased lactate tolerance
- enhanced O2 transport
disadvantage:
- expensive
- altitude sickness
- psychological problems being away from home
define HIIT
high intensity interval training
- its high intensity exercise followed by a recovery interval of low to moderate intensity exercise (recovery)
define plyometrics
training that improves power and speed, high intensity explosive activities such as hopping and bounding
- repeated rapid stretching and contracting of muscles to increase muscle power
define SAQ
speed, agility, quickness
- speed is how fast a person can move over a specified distance how how quickly a body part can be put in motion
- agility is the ability to move the body quickly and effectively while under control
drills include zig-zag runs and foot ladders
