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Pilates > 11: ENERGY STORES > Flashcards

11: ENERGY STORES Flashcards

1
Q

What is ATP

A

Adenosine Triphosphate - the unit of energy the body requires for muscle contraction. make up of adenosine and 3 phosphate groups bonded together

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2
Q

What happens with ATP loses a phosphate

A

A large amount of energy is released which can be used for muscle contraction

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3
Q

What is given off when a phosphate splits from the adenosine

A

heat

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4
Q

What is is called when adenosine triphosphate loses a phosphate molecule

A

ADP

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5
Q

What is the body’s preferred source of food energy

A

Carbs, in the form of glucose - comes from the food we eat as well as the breakdown of glycogen stored in muscles and liver cells

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6
Q

3 places where energy come from

A
  1. carbs
  2. Proteins
  3. Fats
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7
Q

where does the breakdown of glucose begin in the digestive system

A

the mouth - saliva contains salivary amylase which starts the breakdown of carbs into simple sugars

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8
Q

where is glucose absorbed once broken down

A

the blood stream

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9
Q

where is glycogen stored

A

muscle and liver cells (it can be broken down into glucose for energy)

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10
Q

what enzyme breaks down fat

A

lipase

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11
Q

what enzyme breaks down protein

A

pepsin

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12
Q

name 3 ways ATP can be resynthesised (energy systems)

A
  1. PC system (phosphocreatine)
  2. Lactic acid system
  3. Aerobic system
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13
Q

what is the PC system

A

Creatine phosphate is high-energy compound stored in the muscle. The phosphate bond is broken down and immediately used to resynthesises ATP to produce energy

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14
Q

what type of sport is the PC system used for

A

very high intensity activities

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15
Q

how long to creatine phosphate stores last (PC system)

A

seconds!

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16
Q

what is the lactic acid system

A

yields ATP from glucose which is present in the blood steam or stored in muscles and liver as glycogen

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17
Q

what level of activity does the latic acid system provide energy for

A

high-intensity activity (less that PC system)

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18
Q

What is a limitation of lactic acid system

A

the rapid use of glycogen to resynthesises ATP products lactic acid as a by-product. If lactic acid exceeds its rate of removal, muscles become fatigued (muscle feels the burn).

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19
Q

what is the aerobic system

A

resynthesis of ATP that takes place in the presence of o2, with a mixture of glucose and fatty acids

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20
Q

When are amino acids used in the aerobic system

A

when carb stores are low

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21
Q

where does aerobic energy production take place

A

mitochondria (powerhouse of cells)

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22
Q

what are by-products of the aerobic system

A

carbon dioxide (which is exhaled) and water (removed via perspiration)

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23
Q

what is the default energy source for the body

A

glucose

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24
Q

how is glucose accessed

A

easily through quick releasing simple carbs

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25
Q

what is the molecule structure of glucose

A

simple and easily broken down to yield YTP

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26
Q

how long does the ATP energy source last

A

3-4 seconds so energy must come from other sources

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27
Q

are complex carbs easy to break down

A

take longer and require more effort to breakdown into glucose and turn into ATP

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28
Q

what is the body’s next go-to source of energy

A

complex carbs

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29
Q

structure of fats

A

more complex and require a lot of effort to breakdown into glucose and turn into ATP

30
Q

are fats the go-to energy source for the body

A

no - not the first choice if the easier option of blood glucose or store glucose in the muscles or liver is available

31
Q

structure of proteins for energy

A

very complex structure as primary function is for growth and repair

32
Q

when will protein be broken down into energy

A

when no other stores are available

33
Q

where is energy contains in ATP molecules

A

the phosphate bonds

34
Q

what happens when a chemical bond is broken

A

energy is released causing an exothermic reaction (it produces energy)

35
Q

what is the name of the molecule left when the ATP molecule is broken

A

ADP (2 phosphates)

36
Q

how do you rebuild ADP to ATP

A

a phosphate molecule needs to be added. This requires energy

37
Q

where does the energy come from to rebuild ADP to ATP

A

a high energy molecule called creatine phosphate (CP)

38
Q

where are creatine phosphate (CP) molecules stored

A

stored in the sarcoplasm of muscle cells which there is very limited supply of

39
Q

how is the energy released from creatine phosphate (CP) molecules used

A

in the endothermic reaction to reattach a free phosphate to reform ATP

40
Q

how long does ATP re-synthesis supplies last

A

up to 10 seconds before supply has been used

41
Q

what does the lactic acid system use

A

yields ATP from glucose which is present in the blood stream or stored in muscles and liver as glycogen

42
Q

what is anaerobic glycolysis

A

the breakdown of glycogen without o2

43
Q

what is used in the absence of o2 for anaerobic glycolysis

A

pyruvic acid combines with hydrogen ions to form lactic acid

44
Q

what happens when lactic acid builds up

A

cramping, burning sensation in the muscles - impedes performance and can’t be tolerated for very long

45
Q

how long is exercise sustainable when lactic acid builds up

A

2-3 mins dependant on exercise

46
Q

what is it called when lactic acid begins to build up faster than it can be removed

A

onset of blood lactate accumulation (OBLA) or anaerobic threshold (directly related to exercise intensity)

47
Q

can the body continue working in the lactic acid system once OBLA has occured

A

no - has to be a lower intensity to continue

48
Q

once OBLA has been reached, does the body need to seek out alternative methods of producing ATP

A

yes - done in the presence of oxygen using the aerobic system

49
Q

when happens when o2 is available to produce ATP

A

the by-product from anaerobic glycosis (pyruvic acid) enters the mitochondria of cells and it converted to acetyl coenzyme A

50
Q

what does acetyl coenzyme a combine with

A

oxaloacetic to form citric acid (known as kreb’s cycle)

51
Q

what are the by products of kreb’s cycle (aerobic system)

A

hydrogen ions and CO2 (main by-product and exhaled by the lungs)

52
Q

what happens to by-product hydrogen ions (aerobic system)

A

transported through an electron transport chain by carrier molecules

53
Q

how many molecules of ATP are produces using aerobic system

A

34 - greater than any other system

54
Q

how many of the 3 systems are sustainable

A

only one - aerobic

55
Q

what is atp-pc system training aimed at

A

improving strength, power and speed
increasing stores of atp-pc
increasing size of specific muscles

56
Q

what are atp-pc system training methods

A

acceleration sprints
short sprint interval training
running up hills
running up stairs
high weight/few reps

57
Q

what are physiological adaptations of atp-pc system training

A

hypertrophy of the muscles which allows greater storage of ATP and CP
improved motor unit recruitment
decrease in body fat (fat is burned in recovery of HIIT)

58
Q

what are the advantages of ATP-PC system

A

ATP is present in muscles
Immediately available energy source
fuel for fight or flight
provides explosive burst of power
no waste products are produced

59
Q

what are disadvantages of ATP-PC system

A

limited supply of ATM and CP
ATP has to be re-synthesised
long recovery/replen times - 3-4 mins to restore to 100%
quickly exhausted, lasting up to only 10 seconds

60
Q

what is lactic acid system training aimed at

A

components of fitness - muscular endurance and strength
overloading the system causing large amounts of lactic acid to be produced
increasing lactate threshold and increasing anaerobic threshold
increasing the rate of lactic acid removal

61
Q

lactic acid system methods of training

A

repeated bouts of exercise at a moderate to high intensity
short recovery
programmes lasting several months

62
Q

what are the physiological adaptations of lactic acid system training

A

increased muscular strength
delayed onset of blood lactate cumulation
increase in the hydrogen ion buffering capacity (trained athletes can tolerate higher levels of lactic acid)

63
Q

advantages of lactic acid system

A

supplies additional ATP in the absence of o2

64
Q

disadvantages of the lactic acid system

A

produces lactic acid which impairs/inhibits performance
recovery (lactic acid removal) can take up to 1 hour
can create a large o2 debt (the amount of o2 required for a given level of intensity and the amount of o2 available)

65
Q

what intensity should be used to train atp-pc system

A

maximum intensity

66
Q

what intensity should be used to train lactic acid system

A

25-85% - moderate to high intensity

67
Q

what intensity should be used to train aerobic system

A

low to moderate intensity

68
Q

what is aerobic system training aimed at

A

cardiovascular strength/endurance and muscular endurance
increasing aerobic energy stores of muscle glycogen and triglycerides thus increasing aerobic threshold
increasing size of density of mitochondrias
increasing myogloblin

69
Q

physiological adaptations of aerobic system training

A

increased cardio strength and endurance
increased capillarisation
increased mitrochondria
increased glycogen and myogloblin stores
increased ability to mobilise fat as fuel (sparing glyogen which reduces lactate production)
increased in blood volume, stroke volume and cardiac output
better utilisation of oxygen - increased ability to work at a higher percentage of vo2 max

70
Q

aerobic system training methods

A

continuous and sustained cardio endurance training
swimming
cycling
long distance running

71
Q

advantages of aerobic system

A

sustainable over long periods at low to moderate intensity

Pilates (17 decks)

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