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PE Unit 3/4 > Energy Systems & Fatigue + Recovery > Flashcards

Energy Systems & Fatigue + Recovery Flashcards

1
Q

What is the glycemic index

A

rating system for carbohydrates

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2
Q

What do high GI foods do?

A

release glucose into bloodstream rapidly

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3
Q

When should high GI foods be consumed?

A

post exercise
-speed up recovery as glucose rapidly transported to muscle to restore depleted muscle & liver glucose

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4
Q

What do low GI foods do?

A

release glucose into bloodstream slowly

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5
Q

When should low GI foods be consumed

A

pre-exercise (help stabilise blood glucose during exercise)
60+ prior to endurance events to maximise glycogen stores

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6
Q

Percentage of carbs in diet

A

55-60%

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7
Q

Percentage of proteins in diet

A

15%

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8
Q

Percentage of fats in diet

A

20-25%

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9
Q

Carbs

A
  • travel in blood as glucose
  • stored in muscles & liver as glycogen
  • body’s preferred fuel under exercise condition
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10
Q

Fats

A
  • travel in blood as free fatty acids
  • stored as triglycerides in adipose fat (body fat)
  • preferred fuel source at rest/during prolonged submaximal exercise
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11
Q

Protein

A
  • travels & storage: amino acids
  • used for muscle regrowth and repair - especially after high intens long training
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12
Q

ATP (adenosine triphosphate)

A
  • split of phosphate group releases energy for muscle contraction
  • energy for ALL muscular contractions
  • 1-2 sec of high inten activity stored
  • all 3 energy systems contribute to resynthesis of ATP at all times (intensity & duration)
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13
Q

Phosphocreatine

A
  • only fuel of ATP-PC system
  • very simple compound
  • chemical fuel
  • 10 sec
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14
Q

Glycogen

A

used by aerobic & anaerobic glycolysis system
- more complex
- 90 mins

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15
Q

triglycerides

A
  • only used by aerobic system
  • much more complex fuel
  • dominant at low intensities, passive recovery & when glyc. is depleted
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16
Q

ATP-PC sports

A

long jump, tackle in footy, 100m sprint

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17
Q

ATP-PC advantages

A
  • rebuilds ATP at very rapid rate
  • enables athletes to work at maximal intensities (95% HRM)
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18
Q

ATP-PC HR?

A

95% HRM

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19
Q

ATP-PC disadvantages

A
  • very low capacity (yield 1 ATP per molecule)
  • fuel depletes in 10 sec of max work
  • finite capacity
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20
Q

ATP-PC fatigue mechanism

A

depletion of PC stores

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21
Q

ATP-PC recovery

A

passive (35% HRM)
- standing, slow walk, sitting

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22
Q

Why is passive recovery best for the ATP-PC energy system?

A
  • rebuilds PC stores at most rapid rate
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23
Q

Rates of PC replenishment for 30 sec

A

70%

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24
Q

Rates of PC replenishment for 60 sec

A

87%

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25
Q

Rates of PC replenishment for 180 sec

A

98%

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26
Q

ATP-PC training

A
  • short interval training
  • 3 min passive recovery between sets
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27
Q

ATP-PC work:rest ratio

A

1:5

28
Q

Anaerobic Glycolysis system sports

A

400m track, 100m pool, repeated sprint activities
also during increases in intensity during longer events

29
Q

Anaerobic glycolysis system

A

rebuilds ATP rapidly when high int. required and PC depleted
- no O2

30
Q

how long does anaerobic glycolysis system last for?

A

60 sec

31
Q

Anaerobic glycolysis ES HR?

A

85-95% HRM

32
Q

Chemical Pathway of Anaerobic Glycolysis system breaking down glycogen

A
  • incomplete breakdown (will NOT deplete glycogen stores)
33
Q

Anaerobic glycolysis training method

A

intermediate interval

34
Q

Anaerobic glycolysis training benefits 3 points

A
  • develop ability to resynthesis ATP more quickly
  • able to achieve higher int.
  • develop ability to buffer accumulation of lactate and H ions
    *** lactate can be resynthesized into glycogen.
35
Q

anaerobic glycolysis work:rest ratio

A

1:3

36
Q

Anaerobic glycolysis system fatigue mechanism

A

accumulation of H ions (metabolic by-products)

37
Q

Lactic acid equation

A

-> lactate + H ions

38
Q

Anaerobic Glycolysis recovery

A

active

39
Q

What is involved in an active recovery? (HR)

A

35-55% HRM
5-10 mins+ of same movement

40
Q

Why is active recovery good for anaerobic glycolysis system?

A
  • maintain elevated HR
  • allow skeletal muscles pump to be activated
  • prevent venous pooling, assist venous return
  • remove H+ more quickly
  • allow athlete to return to pre-exercise state faster
41
Q

Why does the anaerobic glycolysis system have a finite capacity?

A
42
Q

Aerobic Energy System

A
  • rebuilds ATP at slower rate
  • oxygen
  • max int. can’t be reached -> submaximal
  • key role in recovery after high int. efforts
43
Q

Aerobic ES yield

A

Increased, yield = 36-38

44
Q

Aerobic ES fuels

A

interplay of glycogen, triglycerides & protein
*** protein only used after 4 + hours of activity, no refuel

45
Q

Preferred fuel for Aerobic ES during exercise?

A

glycogen
- faster rate of ATP resynthesise
- increase int. aerobically

46
Q

Aerobic ES HR?

A

65-85% HRM

47
Q

Aerobic ES Fatiguing by-products

A

NONE
others: H20, CO2, heat

48
Q

Aerobic ES capacity

A

infinite

49
Q

Aerobic ES sports

A
  • marathon
    -tour de france
  • triathlon
  • over 1 min
50
Q

Aerobic ES fatiguing factor

A

glycogen depletion (90mins)
1. inc. reliance on trigly
2. more complex, require more O2 to breakdown
3. dec. inten, dec performance

51
Q

Aerobic ES chemical pathway

A
52
Q

CHO loading

A
  • store more glycogen in muscle
  • delay use of triglycerides
  • enable athlete to work at optimal aerobic intensity for longer
53
Q

Aerobic ES recovery

A

Active

54
Q

Training methods of aerobic ES

A
  • continuous training
  • fartlek training
  • long interval training
  • circuit training
  • HITT
55
Q

Aerobic system work:rest ratio

A

1:1

56
Q

LIP

A
  • balance between lactate entry and removal from blood
  • max intensity at which blood lactate is in steady state
  • distinguishes difference between elite middle and distance athlete better than VO2 MAX
57
Q

PRIOR to LIP

A

lactate removal exceeds lactate entry

58
Q

BEYOND the LIP

A

lactate entry exceeds lactate removal
- blood lactic acid & H+ increase
- fatigue occurs

59
Q

What does the LIP predict?

A

the speed/power and individual is able to sustain

60
Q

Opening statement of interplay question:

A

All three energy systems contribute towards the total energy demand in the _______ however depending on the duration & intensity the contribution of each energy system will vary ______

61
Q

Part 2 of interplay question:

A

activity = continuous or intermittent
if its continuous need to acknowledge that there is an O2 deficit and the two anaerobic systems have a high contribution until steady state reached

62
Q

Part 3 of interplay

A

ATP-PC system has high contribution
- examples
- links to finite capacity & PC depletion,RATE
- recovery duration i.e. insufficient recovery

63
Q

Part 4 of interplay

A

Anaerobic glycolysis has high contribution
- PC depletion
- repeated high intensity efforts

64
Q

Part 5 of interplay

A
  • recovery periods ***PC will be rebuilt during passive recoveries enable more use of ATP-PC system
  • submaximal intensity when demand for ATP is low
65
Q

Part 6 of interplay

A

-overall energy systems contribution is aerobic system * DURATION

66
Q

steady state (def)

A

oxygen supply meets oxygen demands
HR remains constant
ATP produced aerobically

67
Q

What occurs during oxygen deficit (ES)

A

increased contribution from anaerobic systems as because the aerobic system takes time to increase its oxygen supply, the anaerobic systems would contribute to ATP until it can be produced aerobically.

PE Unit 3/4 (4 decks)

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