EXERCISE ENERGETICS Flashcards
(93 cards)
1
Q
How many elements are their
A
118
2
Q
What makes specific elements different from each other
A
the amount of protons
3
Q
Isotopes
A
this is when they are many of the same elements eg. H H2 H3 etc
4
Q
Glucose
A
is made up of 6 carbons making it an organic molecule. glucose is stored in the form of glycogen
- we get glucose from the food we ingest
- high glucose long term can be an issue
5
Q
Valance Electrons
A
is the electrons in the outer shell, which determines their stability
full valance cell = stable
barely full valance = unstable
6
Q
Electrical Charge
A
protons + and electrons (-)
7
Q
Electron Configuration affects the ability to
A
combine with other molecules
8
Q
Chemical Reaction
A
a process involving the breaking or making or interatomic bonds, in which one or more substances are changed together
9
Q
Covalent Bond
A
when two atoms form to make one more stable atom
10
Q
Is fructose or glucose sweeter
A
fructose
11
Q
Acidity is the measure of
A
H+ conc
12
Q
Acids
A
donate protons H+ ions as they have a higher H+ conc
13
Q
Bases
A
accept protons, as have less H+ conc
14
Q
What is the difference between Lactate and Lactic Acid
A
the difference is that lactic acid has a H+ locked onto instead of with it
15
Q
Buffers
A
can donate or accept H+ to maintain a relatively stable pH
this is done through bicarbonate
16
Q
What affects acid-base balance in the body
A
- ingestion of food
- metabolism
- hyper ventilation
17
Q
What are the four functional groups
A
- methyl
- carboxyl
- OH Hydroxyl
- phosphate
18
Q
Oxidation
A
oxidation only has 6 e- in the valance shell so it want more, so it oxidants lose electrons to become stable
19
Q
Reduction
A
this when they gain electrons
20
Q
Redox reactions
A
bth oxidation and reduction together
21
Q
Metabolism and Metabolic Pathway
A
the sum of all chemical reactions in the body
a series of individual reactions that result in the formation of an end-product. has 2 of many values
- catabolism=breakdown of energy yielding molecules
- anabolism = building energy yielding molecules
22
Q
What is the 1st Law of Thermodynamics
A
potential energy is not lost is is tranformed into another for of energy
- kinetic energy
- thermal energy
- potential energy
23
Q
What is the 2nd law of thermodynamics
A
systems tend to go from a high to a low state of potential energy. during the process s does degrade to lower energy, due to losing to heat loss, nom-efficient transfer
free energy = is the energy from a reaction that can be sued for chemical or mechanical work eg. exercise
24
Q
ATP
A
a high energy compound called Adenosine Triphosphate, that is used to drive all energy requiring processes
made up of one 1 adenine, 1 ribose and 3 phosphate
between the adenine and ribose, this bond has lots of energy that can be released, in small amounts, but we regenerate this bond
25
What are the two types of reactions
Exergonic and Endergoonic
26
Exergonic vs Endergonic Reactions
Exo- this is when energy is released and the end product has less energy then at the start
Endo - this is when energy is gained, the end product has more energy then at the start
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Coupling Exergonic and Endergonic reactions
these don't lose much heat as one gains and one loses potential energy
28
Factors Effecting the Rate of Energy Transfer
exercise intensity is linked with the rate of energy transfer
factors effecting energy
- mass action
- enzyme activity
- coenzymes/factors
- optimal temperature
pH
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Factors Effecting the Rate of Energy Transfer: Mass Action
reactions proceed according to product vs substrate ratio
what either side has more of it, it then pushes the reaction to the other/lower side
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Factors Effecting the Rate of Energy Transfer: Enzyme Activity
acts as a catalyst by facilitating the interaction, by speeding it up, and allowing the binding site to work better
this is re-usable, and match the energy needs
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Factors Effecting the Rate of Energy Transfer: Co Enzyme/Factors
facilitate action of enzymes, by fitting into the into the binding site to help the substrate with the enzyme
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Factors Effecting the Rate of Energy Transfer: Temperature
Temp increases during activity, their is a optimal temp
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Factors Effecting the Rate of Energy Transfer: pH
enzymes have an optimal pH
34
Where are the substrates stored that muscle contraction uses
- creatine phosphate, get from body and meat, which help ATP
- Glucose, use from muscle first
- Glycogen, muscles and liver, muscle first
- Fatty Acids, adipose tissue in exercise
35
What are the 3 energy systems
1. ATP/CP Phosphagen
2. Anaerobic Glycolytic (only use the first part of the pathway)
3. Aerobic - glycolytic (use glucose) an lipolytic (fatty acids only)
36
Anaerobic - ATP/CP Phosphagen
fuel - phosphocreatine
O2 required - no
speed - fastest
availability - few/limited
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Anaerobic - Anaerobic Glycolytic
fuel - glycogen
O2 required - no
speed - fast
availability - limited
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Aerobic - Glycolic vs Lipolytic
G = fuel - glycogen
O2 required - yes
speed - slower
availability - many
L = fuel - fats
O2 required - yes
speed - slowest
availability - unlimited
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the fastest systems are the most rapid to (energy)
fatigue
40
Total Energy Expenditure is composed of ....
BMR - lots (most people, most amount)
Dietary induced thermogenesis (DIT) - very little amount
Physical Activity - lots the more exercise you do the more of your TEE it will be so it is variable
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TEE % components
DIT = 10%
15-30% = PA
BMR = 60-75%
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Basal Metabolic Rate
effects of FFM, muscles use more energy than fat to just maintain its self
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daily energy needs are altered by
weight
sex - womens is lower due to have less FFM
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Why is Energy expenditure lower in women than men
to keep tissues alive and they have less FFM (less muscles which require less energy)
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Why does energy expenditure drop with older age
as they lose lean mass, they are less active, less sex hormones
46
EE or Energy Intake Factors
it is about balance, positive and negative body balance lots of factors impact this
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What is the most filling macro
protein, then carbs then fat
48
Dietary Composition affects post ingestion fuel metabolism
increase in protein and carbs balance, will increase oxidation therefore in peripheral tissues this effect satiety (feeling full) therefore impacting differences in satiety
- high carb and protein oxidation = ref state
- high fat oxidation = energy deficit
49
3 of many factors that effect energy balance
1. fat mass
2. leptin - an anti depressant produced by adipose tissue, acts to decrease our food intake
3. grehlin - an appetite stimulant
50
bigger people use ____ energy at the same speed
more
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To increase energy expenditure
increase exercise speed
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Effect of the surface on energy
the harder to efficently walk on the more energy used
paved road - plowed feild - hard snow - sand dune
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Effect of exercise on energy balance
effects both during and immediately after exercise
acute effects after exercise stops
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EPOC
excess post exercise O2 consumption
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greater intensity on EPOC
greator EPOC
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Weight loss may be utilised during what sort of exercise
mixing high and low intensity exercises
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increase exercise frequency can increase
EPOC
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High Intensity and Energy Expenditure
- increase EE in a given period of time
- decrease exercise efficiency
- resistance training builds muscle mass
-
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There are chronic effect in _____ exercise
repeated
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Compensation
- decreasing other spontaneous PA
- typically not as great of a contributor as dietary compensation
- women tend to compensate more then men, men will lose more weight in a exercise regimen
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Substrate use at rest
- aerobic
- mix of substrates, carbs, fat (diet has a large effect)
- greatest effect on fasting
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Exercise Time and Carb and Fat Oxidation
as time increases carb oxidation decreases and fat oxidation increases
this depends on how much carbs have been consumed in the diet, impacting how long carb oxidation lasts for
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Intensity and carb and fat Oxidation
as intensity increase carb oxidation increase proportionally, whilst fat decreases.
fat is greatest at low intensities, but training impacts these things greatly
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Rest to Exercise Transition
even when you exercise at a slow, steady state pace, at the start/onset of exercise, the aerobic processes cannot fuel the exercise immediately
O2 deficit reflects an anaerobic E provision. this is due to vasoconstriction, and our temperature needs to rise, and this happens slowly
we lag - o2 supply to the muscle mitochondria, enzyme activity and inertia of the system
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Why should you 'warm up'
because you want to warm up the aerobic system, it is now ready to be used when you start your event instead of being lagged, due to the vasoconstriction and waiting for your body temperature to increase
66
What is the most powerful energy system
the anaerobic, ATP-CP system
67
Where does the phosphagen system occur
cytosol
68
How ATP last before the aerobic system
stored atp = 2s
stored phosphagen proved energy for = 5-6s
CP rate of degradation = 1.5 s
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Phosphagen System
when we start contracting muscles, the ATPase enzyme splits the ATP. It also has a cofactor magnesium, to help split the ATP to ADP, which this split releases some energy.
We break the phosphate off the creatine using the enzyme CK, splitting them forms some energy. This phosphate can be utilized fore exercise quickly. To reattach the phosphate to the ATP, the ATPase enzyme can work in the opposite direction to reform ATP, and this starts over again.
This can only last 5s as not much creatine phosphate in the muscles so then we move on to using the anaerobic glycolysis system, the next powerful
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Phosphagen System Recovery
in recovery CK helps to reform Creatine Phosphate for the next high intensity exercise, and during the recovery we get ATP from the aerobic system
if we are doing intervals, the creatine phosphate may not have time to resynthesise so it is important to know you rest time required to do so
71
Phosphagen System Alternative Pathways
When this system is not replenished AK can take 2 ADP and make 1 ATP and also making AMPs, which is a signaling molecule, telling the body to upregulae the other 2 energy systems, glycogen and glycolysis to make more ATP
however this is quite limited and inefficient, but it does help
72
Where does creatine come from
it is synthesised in the kidney and liver, also from meat, so vegos have less of it in their muscles. it is also continually recycled
73
Glucose as a fuel
glucose comes from the breakdown of glycogen that is stored in the muscle or from glucose released into the bloodstream from the liver or from gut absorption from the meal via the portal vein
its is the primary source of fuel and is readily available in cells
made up of two parts
- 1 anaerobic - glycolysis, gets converted to glycolysis
- 1 aerobic - krebs cycle
74
Glycolysis vs Glycogenolysis
1 - catabolism of glucose to pyruvate
2 - removal of individual glucose from glycogen
75
Glycolysis System
fuelled by carbs and occurs in the cytosol
From the BLOOD - transported to the muscle cells, where it needs to be activated for the enzyme to work on it, so it takes an ATP to activate (phosphorated). Then you have Glucose-6-P, then with NAD it produced 2 Pyruvate
From the MUSCLE - it doesn't need transported so you don't need the ATP to activate it, it get broken down to glucose-1-P. already has phosphate. Therefore net ATP is greater from the muscle than the blood. We need to get the glucose from carbon 1 to 6, so it can work to with an enzyme so and enzyme converts it to carbon 6. Then the same as the blood from here
Pyruvate is made during anaerobic glycolysis, after it goes into the mitochondria is is aerobic, where it gets converted to aceytl CoA and lactate, depending on enzyme and NAD availability
76
NAD+
is a co enzyme for key enzymatic reactions in glycolysis
rate of this and glycolysis are =
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NAD+ reformation from NADH
In the electron transport chain the NADH gets oxidised back to NAD+, stripping the H. Contributing to ATP.
78
Anaerobic Glycolysis
With high intensity exercise, the rate of using NAD+ and making NADH is greator than the rate of the reformations of NAD in the electron transport chain so then we need to make NAD+ in another way. When reducing pyruvate to lactate the NADH drop the H to form lactic acid and NAH. the lactate leaves the muscles minutes after exercise.
this increases as the intensity increases
after exercise NADH and lactate can be oxidised back to pyruvate
supplies the majority of ATP from 20s to 5 minutes
79
Glucose availability can be limited by
intensity, duration, previous exercise, recovery time, diet
80
Fat Metabolism
Can only be oxidised aerobically. they can come from the blood stream or triglycerides, to release those fatty acids to get into the muscles cells. But to get the fat cells into the mitochondria's is hard and slow as they are so long. They then go through a series of reaction once in to form acetyl Coa, which gets metabolized in the krebs cycle by combining to OAA to make citric acid. More OAA can come from pyruvate but not vice versa. this comes from glucose so you need glucose from fat metabolism to occur.
81
Where are Triglycerides stored
mainly in adipose tissue and some in the muscle. the intra muscle triglycerides are readily available, but still need to break down into fatty acids. This is done by hormone enzymes
82
Lipid Metabolism from Adipose Tissue
mobilisation - circulation - uptake - activation - translocation - oxidation - krebs cycle and election transport
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Lipid Metabolism - Mobilization
enzyme splits it into fatty acids Catcholim up regulates it into the blood stream
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Lipid Metabolism - Circulation
depends on adipose tissue blood flow, decreases at high intensities
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Lipid Metabolism - Activation and Translocation
to get into the mitochondria, so it takes an ATP and co enzyme to do so
and then use carninte to translocate
86
Lipid Metabolism - Oxidation
series of reactions that ends up making lots of acetyl CoA through the krebs cycle
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Amino Acids Metabolism
can be used like fat but are metabolised like glucose, they are different they can enter the pyruvate
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Building muscle isn't happening during exercise but
in response to exercise, this happens in the recovery phase
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Sources of fuel during exercise
as duration increases muscle glucose and muscle triglerides decrease and blood glucose and plasma FFA increase
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Depletion of a Store
when we run out, this cause the body to go into stress, do our body adapt the next time we recover and stores more for next time
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Training Adaptions
as we train adaptions occur which alter the substrate use at a given intensity, and allow for a greater rate of energy provision and duration at a given intensity
trained athletes can use the aerobic system upto a much higher intensity and have less fatigue resistant fibres, they can use more fat at a given intensity. they get the most energy out of all the systems to get the best performance
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go over summarys as good things in there
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