SAC 2 Revision

Question 1

ATP?

Answer 1

Adenosine Triphosphate

Molecule that fuels all muscular contractions, gives the muscle the power/energy to contract.

Question 2

How does ATP create Energy?

Answer 2

• Muscle cells need energy
• Breaks down bond of last phosphate
• Energy is released

Question 3

Where do we get ATP from?

Answer 3

Muscle stores about 50-100grams
Used up within 1-2 seconds of exercise

• Breakdown of food fuels releasing energy causing the free phosphate to rejoin ADP making ATP

Question 4

Food Fuels

Answer 4

• Phosphocreatine
• Carbohydrates
• Fats
• Proteins

Question 5

Aerobic Glycolysis

Answer 5

Replenishment happens with oxygen

Question 6

Anaerobic Glycolysis

Answer 6

Replenishment happens without oxygen

Question 7

Phosphate Creatine (PC)

Answer 7

Stored within the muscle cells and provides energy quickly, however it is limited.

Question 8

Carbohydrates (CHO)

Answer 8

The bodies preferred fuel source due to its availability and quick release.

During anaerobic exercise, CHO is the major energy source once PC has depleted. Whereas during aerobic exercise, CHO are used then fats.

Question 9

Food Fuels Storage

Answer 9

Carbs -> Glycogen at muscles and liver

Fats -> Adipose Tissue

Protein -> Muscle

Question 10

Glycaemic Index

Answer 10

Ranking between 0-100 describing how quickly the carbohydrates is digested and absorbed into the bloodstream.

Foods with a HIGH GI are rapidly digested and absorbed result in marked fluctuations in blood sugar levels.

LOW GI have a slow rate of absorption which provides gradual rises in Blood Sugar and Insulin Levels, providing benefits in endurance events.

Question 11

Low GI

Answer 11

55 or Less

Question 12

Medium GI

Answer 12

55-69

Question 13

High GI

Answer 13

70+

Question 14

Fats

Answer 14

Concentrated fuel source however require more oxygen to break down than glycogen.

Main fuel source at rest and during long duration sub maximal (3hrs or less) as Glycogen begins to deplete.

Question 15

Glycogen Sparing

Answer 15

As a result of training, endurance athletes bodies get better at using Free Fatty Acids (Fats) for fuel.

Question 16

Protein

Answer 16

Makes minimal contributions to energy production.

Protein is used mainly for growth and repair and as a “last resort” fuel source when all else is depleted.

Question 17

Carbohydrates Examples

Answer 17

Sugar, Bread, Pasta

Question 18

Fats Examples

Answer 18

Butter, Margarine, Cheese

Question 19

Protein Examples

Answer 19

Fish, Eggs, Poultry, Lean Meats

Question 20

Carbs Breakdown

Answer 20

Carbs are digested and absorbed into the bloodstream as Glucose and stored as GLYCOGEN in the muscles and liver

Question 21

Fats Breakdown

Answer 21

Fats are digested and absorbed into the bloodstream as Free Fatty Acids and stored as Triglycerides in the Adipose Tissue.

Question 22

Three Energy Systems

Answer 22

• ATP-PC System
• Anaerobic Glycolysis System
• Aerobic Energy System

Question 23

Aerobic Exercise

Answer 23

Includes lower intensity activities for longer periods of time.

Walking, Jogging, Swimming

Energy system used is Aerobic System.

Question 24

Anaerobic Exercise

Answer 24

Uses muscles at a high intensity for a short period of time. Eg. Weight Lifting, Sprinting.

Anaerobic Exercises cannot last long due to lack of oxygen being used means a build up of by-products.

Two Energy Systems use Anaerobic Pathways:

• ATP PC System
• Anaerobic Glycolysis System

Question 25

ATP-PC System

Answer 25

Provides most rapidly available source of ATP for energy because it depends on simple and short chemical reactions.

Current ATP stored in muscles (2-3 SECONDS) is available for immediate energy release, these are first used.

Question 26

Anaerobic Glycolysis System

Answer 26

Supplies ATP at a slower rate than the ATP-PC System due to longer more complicated chemical reactions.

Does not use oxygen to break down glycogen
- Enough glycogen stored in muscle to maintain maximum effort for 20-30 seconds

Peak Power= 5-15 Seconds
Duration= 2-3mins

Question 27

Why are H+ Molecules Bad?

Answer 27

• Decreases muscle pH (makes muscles more acidic)

- Reduces ATP resynthesis rate and ability for muscles to contract = fatigue

Question 28

Lactate Inflection Point (LIP)

Answer 28

Point at which the amount of lactic acid being produced is equal to the speed at which it can be removed.

Question 29

OBLA

Answer 29

Onset of Blood Lactate is when lactate levels in the blood begin to rise.

Question 30

Oxygen Deficit

Answer 30

Oxygen Demands exceed Oxygen Supply.

Question 31

Steady State

Answer 31

Oxygen Supply equals Oxygen Demands which then contributes to Lactic Acid breakdown, removal and conversion back to useful forms.

Question 32

Oxygen Debt

Answer 32

Volume of oxygen used during recovery from exercise in excess of resting oxygen consumption.

Can only occur after body has undertaken anaerobic exercise. Higher intensity anaerobic exercises result in a larger oxygen debt.

Question 33

Acute Respiratory Responses

Answer 33

• Ventilation
• Tidal Volume
• Respiratory Rate

Question 34

Acute Cardiovascular Responses

Answer 34

• Cardiac Output
• Stroke Volume
• Heart Rate

Question 35

Acute Muscular Responses

Answer 35

• Increased blood flow
• Motor unit/fibre recruitment
• Lactate Production
• Muscle Temperature
• Fuel Store Depletion

Question 36

Ventilation

Answer 36

Amount of air breathed in and out per minute (L/Min)

Tidal Volume x Respiratory Rate

Question 37

Tidal Volume

Answer 37

Amount of air inspired/expired per breath (L)

Question 38

Respiratory Rate

Answer 38

Breaths per minute (BPM’S)

Question 39

Cardiac Output

Answer 39

Amount of blood pumped by heart per minute (L/Min)

Stroke Volume x Heart Rate

Question 40

Stroke Volume

Answer 40

Amount of blood ejected from heart each beat (L)

Question 41

Heart Rate

Answer 41

Amount of Beats per Minute (BPM’S)