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EP - Booklet 2 (1) Flashcards

Energy systems - Biomechanical movement (146 cards)

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1
Q

Where is glycogen stored in the body?

A

Muscles and liver

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2
Q

Where are fats found in the body?

A

Triglycerides in muscles
Adipose tissue in fat cells

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3
Q

Where is PCr stored in the body?

A

Muscle sarcoplasm

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4
Q

What are the three energy systems?

A

ATP-PC system
Lactic acid system
Aerobic systems

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5
Q

What is the chemical process of the ATP-PC system?

A

PCr -> Pi + Cr + Energy

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6
Q

What is the ATP yield of the ATP-PC system?

A

1PCr:1ATP

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7
Q

What is the threshold of the ATP-PC system?

A

10-12seconds

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8
Q

What is the time to replenish the ATP-PC system?

A

30secs = 50%
3mins = 100%
O2 is required

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9
Q

What is the chemical process of the lactic acid system?

A

Anaerobic glycolysis:
Glucose -> Pyruvic acid + energy -> lactic acid -> lactate + H+

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10
Q

What is the ATP yield of the lactic acid system?

A

1glucose:2ATP

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11
Q

What is the threshold of the lactic acid system?

A

3 mins
Peak output at 1min

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12
Q

What are the by-products of the lactic acid system?

A

Lactate + hydrogen ions

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13
Q

How long does it take for the lactic acid system to replenish?

A

20mins-2hrs. O2 needed for buffering H+ and oxidising lactate back into glycogen

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14
Q

What is the MHR % for the lactic acid sytem?

A

75-85% MHR

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15
Q

What type of muscle fibres are used whilst the lactic acid system is being utilised?

A

Type 2a fast oxidative glycolytic muscle fibres

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16
Q

What are some sporting examples where the lactic acid system is being used?

A

400m sprint
100m swim

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17
Q

What is the aerobic glycolysis and beta oxidation equation for the aerobic system?

A

CARBOHYDRATES: Glucose/glycogen -> pyruvic acid + energy -> Acetyl Co-A
FATS (beta oxidation): Fatty acids -> Acetyl Co-A

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18
Q

What is the Krebs cycle equation for the aerobic system?

A

Acetyl Co-A -> CO2 + H+ + energy

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19
Q

What is the electron transport chain equation for the aerobic system?

A

H+ + e- -> H2O + energy

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20
Q

What is the ATP yield for aerobic glycolysis?

A

1 glucose:2 ATP

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21
Q

What is the ATP yield for Krebs cycle?

A

1 glucose:2 ATP

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22
Q

What is the ATP yield for the electron transport chain?

A

Carbs: 1 glucose:34 ATP
Fats: 1 fat:128 ATP

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23
Q

What are the by-products of the aerobic system and where are they formed?

A

CO2 in the Krebs cycle
H20 in the electron transport chain

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24
Q

What is the threshold for the aerobic system?

A

Infinite

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25
What is the time taken to replenish the aerobic system?
Continual as CO2 exhaled and H2O secreted through swear, urine or exhalation. Food and water needed for recovery. Protein for repair. Mixed GI meal within 30mins of event
26
What are some sporting examples of where the aerobic system would be used?
Steady marathon pace 10km swim
27
What HRM % is reached when using the aerobic system?
60-70% HRM
28
What muscle fibres are used when utilising the aerobic system?
Type 1 slow oxidative muscle fibres
29
What is another name for type 1 muscle fibres?
Slow oxidative
30
What is another name for type 2a muscle fibres?
Fast oxidative glycolytic
31
What is another name for type 2b muscle fibres?
Fast twitch glycolytic
32
How is the proportion of different muscle types in your body determined?
Mostly genetic
33
What is contraction speed?
How quickly muscle fibres can produce force
34
What is fatigue resistance?
How long fibres can continually contract without tiring
35
What is mitochondrial density
How many mitochondria fibres have
36
What is myoglobin content?
How much myoglobin fibres have
37
What is capillary density?
How many capillaries surround the fibre
38
What is aerobic capacity?
How good fibres are at producing energy using O2
39
What is anaerobic capacity?
How good fibres are at producing energy without O2
40
What is the contraction speed of type 1 fibres?
Slow
41
What is the contraction speed of type 2a fibres?
Fast
42
What is the contraction speed of type 2b fibres?
Very fast
43
What is the fatigue resistance of type 1 fibres?
Very high
44
What is the fatigue resistance of type 2a fibres?
Medium
45
What is the fatigue resistance of type 2b fibres?
Low
46
What is the mitochondrial density of type 1 fibres?
High
47
What is the mitochondrial density of type 2a fibres?
Medium
48
What is the mitochondrial density of type 2b fibres?
Low
48
What is the myoglobin content of type 1 fibres?
High (red in colour)
49
What is the myoglobin content of type 2a fibres?
Medium (red in colour)
50
What is the myoglobin content of type 2b fibres?
Low (white in colour)
51
What is the capillary density of type 1 fibres?
High
52
What is the capillary density of type 2a fibres?
Medium
53
What is the capillary density of type 2b fibres?
Low
54
What is the aerobic capacity of type 1 fibres?
High
55
What is the aerobic capacity of type 2a fibres?
Medium
56
What is the aerobic capacity of type 2b fibres?
Low
57
What is the anaerobic capacity of type 1 fibres?
Low
58
What is the anaerobic capacity of type 2a fibres?
Medium
59
What is the anaerobic capacity of type 2b fibres?
High
60
What is the force produced of type 1 fibres?
Low
61
What is the force produced of type 2a fibres?
High
62
What is the force produced of type 2b fibres?
Very high
63
What is an example event for type 1 fibres?
Marathon
64
What is an example event for type 2a fibres?
800m run
65
What is an example event for type 2b fibres?
100m sprint
66
What is fatigue dependent on?
Intensity and duration of exercise
67
How could performance be limited?
Reduced rate of ATP resynthesis PCr depletion Lactic acid build up (H+ accumulation) Glycogen depletion Dehydration Thermoregulation Calcium ion shortage Acetylcholine shortage
68
When do PCr stores start to replenish?
When intensity of exercise decreases
69
When are PCr stores used?
High intensity exercise of about 10-12 secs
70
Why does running out of ATP result in decreased performance?
Muscle contraction cannot be sustained
71
Why does running out of PCr result in decreased performance?
Muscle contraction loses speed and force
72
Why does hydrogen ion accumulation result in decreased performance?
Lactic acid accumulation during intense exercise H+ dissociate from lactic acid and decrease pH of muscle - acidosis and pain Decreased pH also inhibits activity of phosphofructokinase meaning glycogen can no longer be broken down - less energy
73
Why does glycogen depletion result in decreased performance?
Athletes 'hit the wall' Lack energy for metabolization
74
Which two factors determine when fatigue will occur in an athlete?
Lactate threshold VO2 max
75
What is VO2 max?
The maximum amount of O2 you can uptake and utilise in one minute per kg/body weight
76
Which factors can limit VO2 max?
Genetics Lifestyle choices Age Gender Volume of training
77
What is OBLA?
Onset of Blood Lactate Accumulation
78
When does OBLA occur?
The point at which blood lactate levels reach a conc of 4mmol per litre of blood
79
What is the relationship between VO2 max and lactate threshold?
Better VO2 max = longer duration before reaching the lactate threshold (OBLA)
80
What % of their VO2 max can an untrained person work at without reaching OBLA?
55-60%
81
What % of their VO2 max can someone who does endurance training work at without reaching OBLA?
70-80%
82
When does recovery take place?
When physical activity stops, or lowers in intensity
83
What does recovery involve?
Removal of the waste products produced during exercise Replenishment of fuels used up during exercise
84
What is the main aim of recovery?
Restore body to it's pre-exercise state
85
What does EPOC stand for?
Excess Post Oxygen Consumption
86
What are the two components in EPOC?
Alactacid component (fast recovery) Lactacid component (slow recovery)
87
Is the alactacid component in EPOC fast or slow recovery?
Fast
88
Is the lactacid component in EPOC fast or slow recovery?
Slow
89
How long does the alactacid component in EPOC take to complete?
3 mins
90
What happens to lactate after exercise?
Removed and resynthesized in the lactacid component of EPOC Initially converted to pyruvate 50% oxidised into CO2 and H2O via Krebs and ETC 20% converted to blood glucose or protein in the Cori Cycle 10% converted to urine and sweat
91
What are the six methods to speed up the recovery process?
Active cooldown Ice baths Sports massage Cryotherapy Compression clothing Nutrition and supplements
92
What is cryotherapy and how does it speed up the recovery process?
Extreme cold temp treatment that can help speed up recovery Vasoconstriction of blood vessels - reduce inflammation around micro tears in the muscles
93
How does compression clothing speed up the recovery process?
Reduce the duration and severity of DOMS, increase venous return and enhance lactate removal Squeezes blood vessels (vasoconstriction)
94
What are the long term adaptions from aerobic training to the cardiovascular system?
Bradycardia (lower HR) Cardiac hypertrophy Increase stroke volume (ejection fraction) Increase cardiac output Increase haemoglobin/RBC's Decrease risk of CHD, atherosclerosis and hypertension Improve vasomotor control
95
What are the long term adaptions from aerobic training to the musculoskeletal system?
Increase capillarisation Increase O2 diffusion rate Increase myoglobin Increase mitochondria Increase synovial fluid Increase bone strength and calcium deposits
96
What are the long term adaptions from aerobic training to the respiratory system?
Increase vital capacity, tidal volume and minute ventilation Increase capillarisation Increase pulmonary diffusion Increase strength of respiratory muscles
97
What are the long term performance gains from aerobic training?
Decrease recovery times Increase lactate threshold Increase VO2 max Exercise longer at higher intensity without fatigue Increase PCr and glycogen replenishment Faster O2 saturation of haemoglobin and myoglobin
98
What are the long term adaptions from anaerobic training to the cardiovascular system?
Cardiac hypertrophy Thicker and more elastic myocardium Increased ejection fraction, stroke volume and cardiac output
99
What are the long term adaptions from anaerobic training to the musculoskeletal system?
Muscle hypertrophy Increase PCr stores Increase bone density and tendon strength Increase motor neurone firing speed Increase speed of contraction
100
What are the long term performance gains as a result of anaerobic training?
Increase lactate threshold Decreased reaction time Increased force, power, speed and strength output
101
What are the functions of the skeleton?
Support Protection Movement Blood cell production Mineral storage
102
What makes up the axial skeleton?
Cranium, vertebrae, rib cage and mandibles
103
What makes up the appendicular skeleton?
Arms, legs, shoulder and hip girdle
104
What are the different types on bones?
Long Short Irregular Flat Sesamoid
105
What are sesamoid bones?
Small oval bones situated within tendons, designed for injury prevention e.g. patella
106
What are ligaments?
Strong fibrous tissue connecting bone to bone Stabilise joints and allow specific movements
107
What are tendons?
Strong elastic tissue connecting muscle to bone Transmit force to cause movements
108
What are the different types of cartilage?
Yellow elastic White fibrous Hyaline (articular)
109
What are the different types of joints?
Fixed e.g. cranium Cartilaginous e.g. vertebrae Synovial e.g. knee, shoulder, elbow
110
What are the six different types of synovial joint?
Hinge Pivot Ellipsoid Gliding Saddle Ball and socket
111
What is the structure and movement pattern of hinge synovial joints?
Uniaxial Allows back and forth movements only Elbow, knee
112
What is the structure and movement pattern of pivot synovial joints?
Uniaxial Rotation only Radius + ulna, tibia + fibula
113
What is the structure and movement pattern of ellipsoid synovial joints?
Biaxial Back and forth and side to side movement Wrist
114
What is the structure and movement pattern of gliding synovial joints?
Biaxial Sliding back and forth and side to side movement Tarsus
115
What is the structure and movement pattern of saddle synovial joints?
Biaxial Back and forth and side to side movement Thumb
116
What is the structure and movement pattern of ball and socket synovial joints?
Triaxial Back and forth, side to side and rotational movement Shoulder
117
What does a synovial joint contain?
Synovial membrane Articular cartilage Joint cavity filled with synovial fluid Ligaments Fibrous joint capsule
118
What is the function of skeletal muscle?
Movement Support Posture (muscle tone) Heat production
119
How do muscle cause movement?
One end attached to a bone (origin) and the other end pulls on a different bone (insertion)
120
What are the muscles that aid the agonist know as?
Synergists
121
What are the muscles that stabilise the joint during a movement called?
Fixators
122
What are concentric contractions?
When a muscle shortens under tension
123
What are eccentric contractions?
When a muscle lengthens under tension
124
What is an isometric contraction?
A muscle producing force but remaining the same length
125
What are planes?
Imaginary flat surfaces that dissect the body
126
Which axis correlates with the frontal plane?
Frontal
127
Which axis correlates with the sagittal plane?
Transverse
128
Which axis correlates with the transverse plane?
Longitudinal
129
Which plane correlates with the frontal axis?
Frontal
130
Which plane correlates with the transverse axis?
Sagittal
131
Which plane correlates with the longitudinal axis?
Transverse
132
What is pronation?
Palms facing downwards along the transverse plane
133
What is supination?
Palms facing upwards along the transverse plane
134
What are some examples of first class levers?
Extension of elbow during a tricep pull down
135
What are some examples of second class levers?
Plantar flexion at the ankle during a long jump take off Basketball jump shot take off
136
What are some examples of third class levers?
Flexion at knee and hip when running Horizontal adduction of the shoulder during a forehand in tennis Bicep curl
137
Which lever is good at producing speed?
First class
138
Which lever is good at generating force?
Second class
139
Which lever is good for producing a wide range of motion?
Third class
140
How is mechanical advantage determined?
Distance of the effort and resistance from the fulcrum
141
What is the distance called between the fulcrum and effort?
Effort arm
142
What is the distance called between the fulcrum and the resistance?
Resistance arm
143
What happens when resistance arm is longer than effort arm?
Greater range of movement Less strong
144
What happens when the effort arm is longer than the resistance arm?
Stronger Small range of movement
145
What should be mentioned when analysing a sporting action?
Type of contraction Lever systems Joint types Joint actions Muscles Muscle roles (agonist/antagonist) Planes and axis

PE (12 decks)

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