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1.5 energy systems Flashcards

1
Q

Where the energy we use for muscle contractions comes from

A

ATP (adenosine triphosphate)

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2
Q

Why the energy for muscle contractions must come from ATP

A

ATP is the only usable form of energy in the body

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3
Q

The type of energy which ATP provides

A

Chemical energy

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4
Q

Where the energy used to form ATP comes from

A

From the breakdown of carb.s (glucose)

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5
Q

The main components of an ATP molecule

A

An adenosine molecule + 3 phosphates

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6
Q

How energy stored in ATP is released

A

By breaking the bonds within the molecule

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7
Q

The type of molecule which is used to break down compounds

A

Enzymes

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8
Q

The enzyme used to break down ATP

A

ATPase

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9
Q

What ATP is broken down into

A

ADP and Pi

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10
Q

What Pi means

A

An inorganic phosphate

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11
Q

The number of types of chemical reactions which allow our body to constantly resynthesise ATP from ADP & Pi

A

3

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12
Q

The 3 types of chemical reactions which resynthesise ATP

A

The aerobic system, ATP-PC system and the anaerobic glycolytic system

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13
Q

The type of fuel which is used by the aerobic and anaerobic glycolytic systems

A

Food

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14
Q

The fuel for the ATP-PC system

A

Phosphocreatine

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15
Q

The tissue where phosphocreatine is found

A

Muscles

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16
Q

What the energy systems use their fuels to produce

A

Energy/ATP

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17
Q

The energy systems involved in anaerobic energy production

A

The anaerobic glycolytic system and the ATP-PC system

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18
Q

What it’s important to remember during any exercise intensity about energy systems

A

All the energy systems will be involved, no matter the intensity, just in different proportions

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19
Q

The exercise intensity and duration where the aerobic system is the preferred energy pathway

A

Long and low intensity

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20
Q

The main fuel used by the aerobic energy system

A

Glucose

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21
Q

The most efficient energy system

A

The aerobic system

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22
Q

What the aerobic system breaks glucose down into

A

CO2 and water

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23
Q

What you can call the breakdown of glucose in the aerobic system

A

The oxidation of glucose

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24
Q

The number of molecules of ATP which can be produced by the aerobic system

A

38

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25
Q

2 alternative fuels which can be used for the aerobic system

A

Fats + proteins

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26
Q

The form which fats must be to be a fuel for the aerobic system

A

In the form of fatty acids

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27
Q

The form which proteins must be to be a fuel for the aerobic system

A

In the form of amino acids

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28
Q

What happens to the products of fat + protein metabolism

A

They’re reduced by acetyl coenzyme A

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29
Q

The number of main stages of the aerobic system

A

3

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30
Q

The 1st main stage fo the aerobic system

A

Glycolysis

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31
Q

Glycolysis

A

Glucose is converted to pyruvic acid

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32
Q

What glycolysis produces

A

Energy/ATP

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33
Q

The number of molecules of ATP formed for every molecule of glucose undergoing glycolysis

A

2

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34
Q

Where glycolysis (anaerobic respiration) occurs

A

In the sarcoplasm

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35
Q

Sarcoplasm

A

A fluid in muscle cells

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36
Q

What occurs between the 1st and 2nd main stages of the aerobic system

A

It’s oxidised into 2 acetyl groups

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37
Q

What carries the 2 acetyl groups into the 2nd main stage of the aerobic system

A

Acetyl coenzyme A

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38
Q

The 2nd main stage of the aerobic system

A

The Krebs cycle

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39
Q

The 4 main stages of the Krebs cycle

A

The acetyl groups diffuse into the matrix of the mitochondria, They combine with oxaloacetic acid to form citric acid, Hydrogen is removed, Carbon is released, forming CO2

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40
Q

The number of ATP molecules produced during the Krebs cycle

A

2

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41
Q

The 3rd main stage of the aerobic system

A

The electron transport chain

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42
Q

Where the electron transport chain is located

A

In the cristae of mitochondria

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43
Q

2 stages which occur at the electron transport chain

A

Hydrogen is split into hydrogen ions and electrons, The hydrogen ions are oxidised to form water

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44
Q

The number of ATP molecules produced at the electron transport chain

A

34

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45
Q

What the electrons produced from the splitting of hydrogen are used for

A

To provide energy to re-synthesise ATP

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46
Q

The name of the process where fatty acids are converted to acetyl coenzyme A

A

Beta oxidation

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47
Q

The preferred fuel for the aerobic energy system for long duration exercise

A

Fatty acids

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48
Q

Why fatty acids are the preferred energy source for the aerobic system for long duration exercise

A

As they produce more ATP than glucose

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49
Q

3 advantages of the aerobic system

A

More/lots of ATP produced, No fatiguing by-products, Lots of glycogen stores - means it can be used for long duration activity

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50
Q

2 disadvantages of the aerobic system

A

Enough oxygen must be available to ensure glycogen is completely broken down, Fatty acids require more oxygen to be broken down/ transportation of fatty acids to muscles is low

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51
Q

Where phosphocreatine (PC) is found

A

In the sarcoplasm

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52
Q

The speed at which phosphocreatine can be broken down

A

Quickly

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53
Q

The type of activity which the ATP-PC system is used for

A

Single maximal movements

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54
Q

An example of a single maximal movement

A

Shot putt

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55
Q

The type of process which the ATP-PC system is

A

Anaerobic

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56
Q

When the ATP-PC system re-synthesise ATP

A

When there’s high levels of ADP

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57
Q

The enzyme which detects high levels of ADP in the ATP-PC system

A

Creatine kinase

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58
Q

The first main stage of the ATP-PC system

A

Creatine kinase breaks phosphocreatine down into Pi + Creatine + releases energy

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59
Q

The 2nd main stage of the ATP-PC system

A

The energy produced from the break down of phosphocreatine is used to convert ADP + Pi into ATP

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60
Q

The number of ATP molecules produced for every PC molecule broken down

A

1

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61
Q

The type of reaction which is involved in the 1st + 2nd stages of the ATP-PC system

A

Coupled reaction

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62
Q

A coupled reaction

A

Where energy required why one process / reaction is supplied by another process / reaction

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63
Q

3 advantages of the ATP-PC system

A

It re-synthesises ATP rapidly, PC stores can be re-synthesised quickly, PC stores can be re-synthesised quickly, No fatiguing by-products, The duration for which the ATP-PC system can be used can be extended with creatine supplements

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64
Q

3 disadvantages of the ATP-PC system

A

There’s a limited supply of PC / it only lasts 10s, Only 1 ATP molecule is produced for every PC molecule, PC re-synthesis can only occur in the presence of oxygen / during low intensity exercise

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65
Q

The proper name for the lactic acid energy system

A

The anaerobic glycolytic system

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66
Q

The intensity of activity which the anaerobic glycolytic energy system provides energy for

A

High intensity

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67
Q

2 factors which determine how long the anaerobic glycolytic energy system will last for

A

Fitness of the individual + exercise intensity

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68
Q

Why high exercise intensity decreases the time which the anaerobic glycolytic system lasts for

A

As higher exercise intensities demand more energy

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69
Q

An example of higher exercise intensity decreasing the duration of the anaerobic glycolytic system

A

Elite 400m runners- can only last for 45s

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70
Q

The fuel of the anaerobic glycolytic system

A

Glucose

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71
Q

What triggers the anaerobic glycolytic system

A

When PC stores are low

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72
Q

The enzyme which is activated by low PC stores in the anaerobic glycolytic system

A

Glycogen phosphorylase

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73
Q

The role of glycogen phosphorylase in the anaerobic glycolytic system once it’s been activated

A

To breakdown glycogen into glucose.

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74
Q

Where glucose is stored in the body

A

In the muscles + liver

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75
Q

The form in which glucose is stored in the body

A

As glycogen

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76
Q

The 2nd stage of the anaerobic glycolytic system

A

Glucose is broken down into pyruvic acid by the enzyme phosphofructokinase

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77
Q

What you call the 1st and 2nd stages of the anaerobic glycolytic system

A

Anaerobic glycolysis

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78
Q

The 3rd stage of the anaerobic glycolytic energy system

A

Pyruvic acid is broken down into lactic acid by the enzyme lactate dehydrogenase

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79
Q

The stage where ATP is produced in the anaerobic glycolytic energy system

A

During the breakdown of glucose into pyruvic acid

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80
Q

The no. of ATP molecules produced for every molecule of glucose broken down in the anaerobic glycolytic energy system

A

2

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81
Q

How long the anaerobic glycolytic system lasts for

A

3mins

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82
Q

The time at which the anaerobic glycolytic system peaks

A

45s

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83
Q

3 advantages of the anaerobic glycolytic energy system

A

ATP is re-synthesised quite quickly, Lactic acid can be converted back into liver glycogen in the presence of oxygen, It can be used for a sprint finish

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84
Q

Why the anaerobic glycolytic system can re-synthesise ATP quite quickly

A

As there’s few chemical reactions

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85
Q

2 disadvantages of the anaerobic glycolytic system

A

It produces lactic acid as a by-product, Only a small amount of energy can be released from glycogen under anaerobic conditions

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86
Q

How lactic acid inhibits performance

A

Its accumulation denatures enzymes so they can’t increase the rate of chemical reactions

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87
Q

What the energy continuum is used for

A

To describe the type of respiration used by physical activities / the contribution of each energy system to the production of energy for certain exercises

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88
Q

3 factors which determine the amount which each energy system is contributing

A

If it’s aerobic / anaerobic + exercise duration + intensity

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89
Q

What to remember about all energy systems at any exercise intensity

A

They’re all contributing (to the production of energy)

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90
Q

The predominant energy provider

A

The energy system which is providing more of the energy for a certain exercise than the other 2 systems

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91
Q

The predominant energy provider in a game where exercise intensity is constantly changing

A

A mix of all 3

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92
Q

What is often used to explain the energy continuum

A

Thresholds

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93
Q

The ATP-PC/anaerobic glycolytic threshold

A

The point at which the ATP-PC system is exhausted + the anaerobic glycolytic system takes over

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94
Q

The time during exercise where the ATP-PC/anaerobic glycolytic threshold occurs

A

At 10s

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95
Q

The name of the 2nd threshold

A

The anaerobic glycolytic / aerobic threshold

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96
Q

The time at which the 2nd threshold occurs

A

3mins

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97
Q

What happens in terms of energy contribution at each of the thresholds

A

The predominant energy provider changes

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98
Q

The time period during exercise where energy is predominantly supplied by both the ATP-PC system + the anaerobic glycolytic system

A

Between 8 + 90s

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99
Q

The time period where the ATP-PC system is the predominant energy provider

A

Less than 10s / for 10s

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100
Q

The predominant energy provider/s for the exercise period from 90s to 3mins

A

The anaerobic glycolytic + aerobic systems

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101
Q

The time period of exercise where the aerobic system is the predominant energy provider

A

Over 3 mins

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102
Q

The main type of respiration used by slow twitch muscle fibres

A

Aerobic

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103
Q

The intensity of exercise where type 2 muscle fibres are recruited

A

High intensity

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104
Q

The main type of respiration used by type 2 muscle fibres

A

Anaerobic respiration

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105
Q

The type of respiration which is the quickest process

A

Anaerobic

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106
Q

The type of respiration which is the most efficient process

A

Aerobic

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107
Q

The energy system which uses anaerobic respiration

A

The anaerobic glycolytic system

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108
Q

2 features which make anaerobic respiration an inefficient process

A

It only produces 2 molecules of ATP per glucose molecule + it produces lactic acid as a by-product (causing faster muscle fatigue)

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109
Q

3 main differences in ATP generation between type 1 + type 2 muscle fibres

A

Their main energy pathways are different, The amount of ATP produced, The speed of production of ATP

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110
Q

Another name for an energy system

A

Energy pathway

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111
Q

Why the aerobic system is used for low intensity exercise

A

The demand of O2 can be easily met / there’s enough O2 to break down the glucose aerobically

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112
Q

The exercise intensity at which fats are used for energy in the aerobic system

A

Low intensity

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113
Q

What happens to the usage of fats as a fuel as exercise intensity increases

A

Their usage decreases

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114
Q

Why the usage of fats as a fuel in the aerobic system decreases as exercise intensity increases

A

Fats require more O2 to be broken down than glucose

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115
Q

VO2 max

A

The max. volume of O2 that can be taken up by your muscles per min

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116
Q

Sub-maximal oxygen deficit

A

When there’s not enough O2 available at the start of exercise to provide all of the energy / ATP aerobically

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117
Q

What oxygen consumption is often referred to as

A

VO2

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118
Q

The rate at which we consume oxygen at rest

A

0.3-0.4 litres per min

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119
Q

What happens to our oxygen consumption at the start of exercise

A

It increases

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120
Q

Why oxygen consumption increase at the start of exercise

A

To provide more ATP

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121
Q

What happens to oxygen consumption as exercise intensity increases

A

Oxygen consumption increases

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122
Q

What oxygen is used for when we exercise

A

The resynthesis of ATP using the aerobic system

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123
Q

Definition of oxygen consumption

A

The amount of oxygen we use to produce ATP

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124
Q

A usual maximal oxygen consumption

A

3-6 litres per min

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125
Q

The point at which increasing exercise intensity has no effect on increasing oxygen consumption

A

VO2 max

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126
Q

Why, when we start exercising, all the energy we need can’t be provided aerobically

A

Insufficient oxygen is provided to the tissues as it takes time for the circulatory to respond to the increased oxygen demand

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127
Q

Why mitochondria must adjust when we start to exercise

A

As they must adjust to the rate of aerobic respiration needed

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128
Q

How must some energy be provided when we start exercising to meet the oxygen demand of our tissues

A

Anaerobically

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129
Q

What your maximum oxygen deficit gives an indication of

A

Your anaerobic capacity

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130
Q

How maximum oxygen deficit is usually referred to as

A

Maximal accumulated oxygen deficit (MAOD)

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131
Q

What EPOC stands for

A

Excess post-exercise oxygen consumption

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132
Q

Definition of EPOC

A

The amount of oxygen consumed after exercise above which would have been consumed at rest during the same time

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133
Q

The no. of main components of EPOC

A

2

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134
Q

The 2 main components to EPOC

A

The fast + slow components / replenishment stages

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135
Q

3 things the fast replenishment stage of EPOC uses the extra oxygen for

A

Restoration of ATP, Restoration of PC, Re-saturation of myoglobin with oxygen

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136
Q

How long complete restoration of PC can take in the fast component of EPOC

A

Up to 3 mins

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137
Q

How long it takes to restore 50% of PC stores in the fast replenishment stage of EPOC

A

30s

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138
Q

How much oxygen is needed to restore 50% of PC stores during the fast component of EPOC

A

3 litres

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139
Q

The affinity myoglobin has for oxygen

A

High

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140
Q

Where myoglobin stores oxygen

A

In the sarcoplasm

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141
Q

Where the oxygen which diffuses into the sarcoplasm of myoglobin during EPOC diffuses from

A

Haemoglobin

142
Q

How you would describe oxygen stores in myoglobin after exercise

A

They’re limited

143
Q

The amount of time it takes for myoglobin stores to be replenished in the fast component of EPOC

A

Up to 2 mins

144
Q

The amount of oxygen it takes for myoglobin stores to be replenished in the fast component of EPOC

A

0.5 litres

145
Q

How the slow component of EPOC is sometimes referred to as

A

The lactacid component

146
Q

The time which it can take for full removal of lactic acid during the slow component of EPOC

A

1 hour

147
Q

4 things which the oxygen consumed during the slow component of EPOC is used for

A

Removal of lactic acid, Maintenance of breathing rate / heart rate, Glycogen replenishment, Increase in body temp.

148
Q

2 exercise-related factors which determine the amount of lactic acid which has accumulated after exercise and hence the time it takes for its complete removal

A

Intensity + duration of exercise

149
Q

3 ways in which lactic acid can be removed

A

Converting it back into pyruvate + oxidising it into CO2 + water, Transporting it in the blood to the liver for Conversion to blood glucose + glycogen / The Cori Cycle, Conversion into protein, Removal in sweat / urine

150
Q

The Cori Cycle

A

Where lactic acid is transported in the blood to the liver where it’s converted into blood glucose + glycogen

151
Q

What must be present for lactic acid to be removed by converting it to pyruvate + then oxidising it

A

Oxygen

152
Q

Where the conversion of lactic acid to pyruvate + its oxidisation occurs

A

In the muscles + organs

153
Q

The state in whicvh the muscles + organs must be for the conversion of lactic acid to pyruvate + its oxidisation occurs to happen within them

A

Inactive

154
Q

How the majority of lactic acid is removed

A

By oxidisation in the mitochondria / By converting it back into pyruvate + oxidising it into CO2 + water

155
Q

how you can accelerate the removal of lactic acid after exercise

A

By performing a cool-down

156
Q

2 ways in which a cool-down accelerates the removal of lactic acid

A

It maintains a high metabolic rate in muscles, It keeps capillaries dilated

157
Q

How keeping the capillaries dilated through a cool-down helps accelerate the removal of lactic acid

A

It allows oxygen to be flushed through

158
Q

When the slow replenishment stage of EPOC begins

A

As soon as lactic acid appears

159
Q

The cells where lactic acid appears during exercise

A

Muscle cells

160
Q

The rough time it takes to remove 50% of lactic acid during EPOC

A

30 mins

161
Q

The rough amount of oxygen it takes to remove 50% of lactic acid during EPOC

A

5-6 litres

162
Q

Why maintaining breathing + heart rate after exercise requires oxygen from the slow component of EPOC

A

To provide energy for the heart + respiratory muscles

163
Q

How the extra oxygen provided for the heart + respiratory muscles (in order to maintain a high BR + HR after exercise) assists recovery

A

It’s used to replenish ATP + PC stores, to re-saturate the myoglobin with oxygen + remove lactic acid

164
Q

Why glycogen stores are depleted after exercise

A

As it’s used as the main fuel for the aerobic + anaerobic glycolytic systems

165
Q

3 main factors which the replacement of glycogen stores depends on

A

Type of exercise, When carb.s are consumed after exercise, The amount of carb.s consumed after esxercise

166
Q

How long it may take to restore glycogen after a marathon

A

(Several) days

167
Q

How long it may take to restore glycogen after a high intensity, short duration exercise

A

An hour

168
Q

Why glycogen stores are replaced quickly after short duration, high intensity exercise

A

Lactic acid is converted back to blood glucose + glycogen via the Cori Cycle

169
Q

the affect of eating a high carb meal on the speed of glycogen restoration

A

It accelerates it

170
Q

How soon you must eat after exercise in order to accelerate glycogen restoration

A

Within an hour

171
Q

The no. of nutritional windows there are after exercise for optimal recovery

A

2

172
Q

The timings of the 2 nutritional windows there are after exercise for optimal recovery

A

Within 30 mins + 1-3 hours after

173
Q

What should be consumed during the first nutritional window after exercise

A

Carbs and proteins

174
Q

The ration of carbs to proteins that you should consume in the first nutritional window after exercise

A

3 or 4 : 1

175
Q

What the combo of carbs to proteins in the 1st nutritional window after exercise does

A

Allows the body to re-synthesise muscle glycogen more efficiently (than just consuming carbs on their own)

176
Q

What many elite athletes often drink after exercise

A

Chocolate milkshake

177
Q

what you should eat in the 2nd nutritional window after exercise for optimal recovery

A

A meal high in carbs, protein + healthy fats

178
Q

Why a high body temp. is maintained after exercise as part of the slow component of EPOC

A

To maintain a high respiratory rate

179
Q

what determines how long the anaerobic glycolytic energy system can last for

A

The intensity of exercise

180
Q

Why the anaerobic glycolytic energy system runs out after about 45s for 400m runners

A

As they’re running at a high intensity

181
Q

Are lactate + lactic acid the same thing?

A

No

182
Q

What affects the mount of lactic acid produced during a given time of exercsie

A

The exercise intensity

183
Q

3 main stages to what happens to lactic acid after it’s produced

A

It quickly breaks down, It releases H+ ions, The remaining compound combines with sodium or potassium ions to form lactate

184
Q

What lactate is a type of

A

Salt

185
Q

what happens when lactate accumulates in cells

A

Acidity increases

186
Q

Why acidity increases as more lactate accumulates

A

There’s more H+ ions present

187
Q

The affect of high acidity in muscles

A

It slows down enzyme activity

188
Q

How slower enzyme activity in muscle cells causes gatigue

A

It affects the breakdown of glycogen

189
Q

Where lactate produced in muscles diffuses into

A

The blood

190
Q

What you measuring when measuring lactate in your body

A

Blood lactate

191
Q

What OBLA stands for

A

Onset of Blood Lactate Accumulation

192
Q

Another name for OBLA

A

The lactate threshold

193
Q

Definition of OBLA

A

Where lactate levels go above 4 millimoles per litre

194
Q

Define lactate threshold

A

the point during exercise where lactic acid rapidly accumulates in the blood

195
Q

Another name for the lactate threshold

A

The aerobic/anaerobic threshold

196
Q

Do we produce lactate at during low intensity activity

A

Yes

197
Q

The amount of lactate we produce at during low intensity activity

A

Small amounts

198
Q

Why we produce lactate during low intensity activity

A

Due to red blood cell activity

199
Q

Why we can’t feel the effects of lactate during low intensity activity

A

There’s low levels of lactate which the body can deal with effectively

200
Q

What causes accumulation of lactate as we increase exercise intensity beyond the lactate threshold

A

The body can’t doesn’t have enough oxygen to break down the lactate

201
Q

the amount of lactate which can be found in our blood at rest

A

1-2 mmols per litre

202
Q

What measuring OBLA gives an indication of

A

Endurance capacity

203
Q

What a higher endurance capacity of an individual means for OBLA

A

They can work at higher intensities before OBLA

204
Q

The affect of a higher endurance capacity on lactate threshold

A

It delays when the threshold occurs

205
Q

How lactate threshold is usually expressed

A

As a % of VO2 max

206
Q

The lactate threshold of average performers

A

50-60% of their VO2 max

207
Q

The lactate threshold of elite performers

A

70-90% of their VO2 max

208
Q

The amount of effect that training can have on VO2 max

A

A limited effect

209
Q

Why training has little effect on increasing VO2 max

A

As VO2 max is mostly genetically determined

210
Q

Can training delay the lactate threshold of a performer

A

Yes

211
Q

Why delaying the lactate threshold improves performance

A

We can work harder without lots of lactate being produced which would cause fatigue

212
Q

A fitness test which provides a good illustration of OBLA

A

The multi-stage fitness test

213
Q

How exercise intensity is increased during the multi-stage fitness test

A

The time given to complete each shuttle is reduced

214
Q

5 factors which affect the rate of lactate accumulation

A

Exercise intensity, Muscle fibre type, Rate of blood lactate removal, The respiratory exchange ratio, Fitness of the performer

215
Q

The affect of higher exercise intensity on when OBLA occurs

A

It occurs earlier

216
Q

Why high intensity exercise causes OBLA to occur earlier

A

The fast twitch muscle fibres can only maintain their workload by using the anaerobic glycolytic system / glycogen as a fuel + breaking down glycogen without oxygen causes lactic acid to be formed

217
Q

How the type of muscle fibre used affects the rate of lactate accumulation

A

Slow twitch fibres produce less lactate than fast twitch fibres

218
Q

Why slow twitch muscle fibres produce only a small amount of lactate

A

The presence of oxygen means glycogen can be broken down effectively

219
Q

What the rate of blood lactate removal must be in order for blood lactate to accumulate

A

Less than the rate of lactate production

220
Q

What the respiratory exchange ratio is

A

The ratio of CO2 produced compared to O2 consumed

221
Q

2 things which happen when the respiratory exchange ratio has a value closer to 1:0 during exercise

A

Glycogen becomes the preferred fuel + there’s a greater chance of lactate accumulation

222
Q

What a performer can do in order to delay OBLA

A

Train regularly

223
Q

Why performers who train regularly are in a better position to delay OBLA

A

Adaptations occur in their muscles

224
Q

3 adaptations which occur in trained muscles

A

Increased no.s of mitochondria,Increased no.s of myoglobin, Increased capillary density

225
Q

The effect which increased no.s of myoglobin + mitochondria + increased capillary density in trained muscles improves which helps delay OBLA

A

The capacity for aerobic respiration

226
Q

The anaerobic endurance of elite sprinters compared to that of endurance athletes

A

It will be higher

227
Q

Why the anaerobic endurance of elite sprinters + power athletes is higher than that of endurance athletes

A

Their bodies adapt to cope with higher lactate levels

228
Q

A process which allows elite sprinters + power athletes to increase the rate of lactate removal

A

Buffering

229
Q

What buffering allows to be maintained in the blood + muscles

A

Acidity levels / pH

230
Q

What buffering allows elite sprinters + power athletes to do

A

they can work at higher intensities for longer before getting fatigued

231
Q

What the trained status of the working muscles of elite sprinters + power athletes leads to

A

Adaptive responses

232
Q

3 main adaptive responses which the trained status of the working muscles of elite sprinters + power athletes leads to

A

More + larger mitochondria + the associated oxidative enzymes, Increased capillary density, More myoglobin

233
Q

What your VO2 max determines

A

Your endurance performance

234
Q

The units for VO2 max

A

ml/kg/min

235
Q

The average VO2 max for A-level male students

A

45-55 ml/kg/min

236
Q

The average VO2 max for A-level female students

A

35-44 ml/kg/min

237
Q

What a higher VO2 max means

A

Your muscles are using more oxygen

238
Q

2 main types of factors which affect VO2 max

A

Physiological + general

239
Q

The type of factors which affect VO2 max which can be changed by training

A

Physiological factors

240
Q

3 structural/physiological factors which increase VO2 max

A

Increased max. cardiac output, Increased stroke volume / cardiac hypertrophy, Less oxygen being used for cardiac muscle so more available to muscles, Increased levels of haemoglobin + red blood cell count, Increased myoglobin content, Increased glycogen + triglyceride stores, Increased capillarisation around muscles, Increased no. + size of mitochondria, Increased surface area of alveoli, Increased lactate tolerance

241
Q

what you call it when there’s more capillaries around muscles

A

Increased capillarisation

242
Q

The type of training which can improve VO2 max

A

Aerobic training

243
Q

2 types of aerobic training

A

Continuous, Fartlek, Aerobic interval

244
Q

The gender with the highest VO2 max

A

Male

245
Q

The effect of getting older on VO2 max

A

As you get older, VO2 max decreases

246
Q

Why your VO2 max decreases as you get older

A

Your body systems get less efficient

247
Q

What can limit possible improvements in VO2 max

A

Genetics / inherited physiological factors

248
Q

How body composition affects VO2 max

A

Those with a higher fat % have a lower VO2 max

249
Q

3 lifestyle factors which can decreases VO2 max

A

Smoking, Sedentary lifestyle, Poor diet, Poor fitness

250
Q

2 things which measuring energy expenditure allows you to identify / gives an indication of (1 thing to do with the exercise and 1 to do with the performer)

A

Exercise intensity + fitness

251
Q

What the info gained from measuring energy expenditure highlights can be used for with regards to the athlete’s nutrition

A

Highlighting the dietary requirements of the performer so they can recover + replace the energy they’ve used

252
Q

what measuring energy expenditure allows you to ensure regarding a training programme

A

Its effectiveness

253
Q

2 measurements which are used by elite performers to gauge energy expenditure

A

Indirect calorimetry, Lactate sampling, VO2 max testing, Respiratory exchange ratio

254
Q

Define calorimetry

A

The calculation of heat in physical changes + chemical reactions

255
Q

What indirect calorimetry measures

A

The production of CO2 +/or the consumption of O2

256
Q

the process which indirect calorimetry measures to give an accurate estimate on energy expenditure

A

Gas exchange

257
Q

The 2 times where gas concentrations are measured during indirect calorimetry

A

At rest + during aerobic exercise

258
Q

what calculating gas volumes during indirect calorimetry allow you to find out with regards to the aerobic energy system

A

The main fuel being used

259
Q

Why indirect calorimetry is very reliable

A

It gives precise calculations

260
Q

What indirect calorimetry can be used to measure with regards to oxygen consumption

A

VO2 + VO2 max

261
Q

An example of a sport in which elite performers will have blood lactate measurements taken during training

A

Running, Swimming, Rowing

262
Q

2 main reasons for lactate sampling

A

To monitor training + predict performance

263
Q

The main stage to lactate sampling

A

Taking a tiny blood sample

264
Q

How the blood sample taken during lactate sampling is analysed

A

Using a handheld device

265
Q

What the handheld device measures in the blood during lactate sampling

A

The level of lactate in the blood

266
Q

2 advantages of the lactate measurement taken by the handheld device during lactate sampling

A

It’s accurate + objective

267
Q

What taking blood lactate samples allows coaches to monitor during training to achieve certain training effects in the performer

A

Exercise intensity

268
Q

How taking blood lactate samples indicates the fitness of an athlete

A

The higher the exercise intensity at which the lactate threshold occurs, the fitter the athlete

269
Q

How taking lactate samples allows coaches to create training programmes

A

It allows the coach to select certain training zones for different sessions

270
Q

2 ways in which you can express training zones

A

In power/wattage + heart rate

271
Q

The benefit of regular lactate testing for coaches

A

They can monitor improvement

272
Q

Other than general fitness, what does a higher lactate threshold indicate for performers

A

A higher peak power/speed, Increased time to exhaustion

273
Q

2 common test of VO2 max

A

The multi-stage fitness test, The Harvard step test, The Cooper’s 12-min run

274
Q

The disadvantage of tests like the multi-stage fitness test

A

They only give an estimate/prediction of VO2 max

275
Q

The environment required to perform more detailed VO2 max testing

A

A sports science lab

276
Q

2 advantages of VO2 max measurements taken in sports science labs

A

They’re valid + reliable

277
Q

The method used in sports science labs to measure VO2 max

A

Direct gas analysis

278
Q

What direct gas analysis measures

A

The concentration of O2 + CO2 in air which is inspired / expired

279
Q

What the measurements from direct gas analysis show

A

The performer’s oxygen consumption

280
Q

What a cycle ergometer is

A

A stationary bike

281
Q

What VO2 max tests in sports science labs involve

A

Increasing exercise intensity on a treadmill/cycle ergometer / rowing machine until exhaustion

282
Q

What is used to calculate gas concentrations during direct gas analysis

A

Computer software

283
Q

What the respiratory exchange ratio provides a measure of

A

Exercise intensity

284
Q

How you calculate the respiratory exchange ratio

A

Divide CO2 expired per min by O2 consumed per min

285
Q

What a respiratory exchange ratio close to 1 indicates with regards to energy sources

A

The performer is using carbs

286
Q

What a respiratory exchange ratio close to 0.7 indicates with regards to energy sources

A

The performer is using fats

287
Q

What a respiratory exchange ratio above 1 indicates with regards to the type of respiration

A

Anaerobic respiration is occurring

288
Q

How a respiratory exchange ratio above 1 indicates glycogen is being used as an energy source

A

More CO2 is being produced than O2 consumed so the anaerobic glycolytic system must be being used which uses glycogen as a fuel

289
Q

Why the respiratory exchange ratio varies depending on the energy source

A

Different fuels require different volumes of O2 to produce the same amount of energy

290
Q

The type of reaction involved in the breakdown of fuels in energy systems

A

Oxidisation

291
Q

What the respiratory exchange ratio indicates with regards to the type of respiration being used by the performer

A

If they’re working aerobically or anaerobically

292
Q

What happens to the usage of fats as a fuel as a performer’s respiratory exchange ratio increases from 0.7 to 1

A

The usage of fats decreases

293
Q

The percentage of energy being provided by fats when the respiratory exchange ratio is 0.7

A

100%

294
Q

The percentage of energy being provided by fats when the respiratory exchange ratio is 1

A

0% of

295
Q

the situation when the respiratory exchange ratio is usually measured

A

When carrying out direct gas analysis in sports science labs

296
Q

What must be attached to a performer for their respiratory exchange ratio to be calculated

A

A gas analyser

297
Q

The altitude above which altitude training usually occurs

A

2500m

298
Q

Why altitude training is done above 2500m

A

As that’s where the partial pressure of oxygen is lower

299
Q

The % of O2 in air at altitude compared to that at sea level

A

The same

300
Q

The Rough %by which the partial pressure of O2 decreases at an altitude of 5000m

A

50%

301
Q

The effect of performing at altitude on your VO2 max

A

It decreases it

302
Q

6 main stages by which a lower partial pressure of O2 impacts the type of respiration

A

It decreases the diffusion gradient of O2 between the air + the lungs + between the alveoli + the blood, So less O2 diffuses into the blood, So the saturation of haemoglobin with opxygen is lower, Less O2 is delivered to working muscles, Reduces aerobic performance / VO2 max, Leads to quicker onset of anaerobic respiration

303
Q

The type of elite athletes who do altitude training

A

Endurance athletes

304
Q

The length of time which athletes do altitude training for

A

Several weeks

305
Q

Why performers often train at high altitudes before doing events at high altitude

A

To acclimatise their bodies to a lower pO2 in the atmosphere

306
Q

3 Disadvantages of altitude training

A

It’s initially difficult to train at the same intensity at altitude, Altitude sickness can affect training, The benefits gained can be quickly lost when returning to sea level, Living away from home can cause psychological issues like homesickness

307
Q

Why it’s initially difficult to train at the same intensity when training at altitude

A

Due to a lower pO2

308
Q

What the negative effect of a lower exercise intensity at high altitudes can be

A

Detraining / loss of fitness

309
Q

The type of energy systems which interval training can be used for

A

both aerobic + anaerobic

310
Q

Define interval training

A

Periods of work with recovery periods in between

311
Q

3 main variables which are used to ensure interval training is specific

A

Duration of work intervals, Intensity of work intervals, Duration of recovery intervals, Number of work intervals + recovery intervals

312
Q

What high intensity interval training involves

A

Short intervals of max. intensity exercise with recovery intervals of low to moderate exercise intensity

313
Q

An example of interval durations which could be used for high intensity interval training

A

8x20s off 10s

314
Q

The benefit of high intensity interval training

A

Helps you burn calories / lose weight / burn fat

315
Q

The feature of high intensity interval training which enhances the burning of calories

A

Working at max. intensity during work intervals

316
Q

The type of endurance which high intensity interval training improves

A

Aerobic + anaerobic

317
Q

How high intensity interval training helps you to lose weight

A

It takes longer to recover from the max. intensity work

318
Q

The variable which must remain constant for all high intensity interval training sessions

A

The max. intensity of the work intervals

319
Q

The type of training which plyometrics is

A

Strength training

320
Q

The type of capacity/respiration which plyometrics improves

A

Anaerobic

321
Q

An example of a sport which plyometric training could be used for

A

100 m sprints / basketball / long jump, etc

322
Q

2 fitness components which plyometric training improves

A

Strength, Speed, Power

323
Q

How you would describe the activity which plyometrics involves

A

High intensity explosive activity

324
Q

The type of muscle fibres which plyometric training improves

A

Fast twitch

325
Q

An example of an activity carried out during plyometrics

A

Throwing/catching a medicine ball or press-ups with mid-air claps

326
Q

The concept which plyometrics works on

A

That muscles generate more force if they’ve previously been stretched

327
Q

What the concept of plyometrics can be linked to

A

That of an elastic band (more stretch creates greater force

328
Q

The 2 types of contractions involved in plyometric exercises

A

Eccentric + concentric

329
Q

The order in which the 2 types of contractions occur during plyometrics

A

Eccentric then concentric

330
Q

The role of the eccentric muscle contraction in plyometrics

A

To stretch the muscle

331
Q

What you call the sequence of contractions in plyometrics

A

The stretch shortening cycle

332
Q

the no. of phases to the stretch shortening cycle

A

3

333
Q

The names of the phases in the stretch shortening cycle

A

Eccentric phase, Amortisation phase, Concentric / muscle contraction phase

334
Q

What happens during the eccentric phase

A

The muscle eccentrically contracts

335
Q

Define eccentric muscle contraction

A

Where muscles lengthen under tension

336
Q

What the amortisation phase is

A

The time between the eccentric + concentric muscle contractions

337
Q

What the amortisation must be

A

As short as possible

338
Q

Why the amortisation phase must be as short as possible

A

So the energy stored from the eccentric contraction isn’t lost - so is available for the concentric contraction

339
Q

What the energy stored during the immortisation phase of the stretch shortening cycle is used for

A

increasing the force of the concentric contraction

340
Q

The muscle which is stretched then contracted during press-ups

A

Triceps

341
Q

What you call the 2 phases of a clapping press-up in plyometrics

A

The landing phase + the upward phase

342
Q

Define the fitness components of speed

A

How quickly a person can move over a specified distance

343
Q

Define agility

A

The ability to move + position the body quickly + effectively while under control

344
Q

2 fitness components which speed, agility and fitness (SAQ) training can improve other than speed and agility

A

Co-ordination, Balance, Flexibility

345
Q

What SAQ training aims to specifically improve

A

Multi-directional movement

346
Q

How SAQ develops multi-directional movement

A

Via improving the neuromuscular system

347
Q

The type of performer who would use SAQ training

A

A games player

348
Q

A drill which is used in SAQ

A

zig-zag runs or foot ladders

349
Q

What is often introduced in SAQ to make it more sport-specific

A

A ball / passing throughout the drill

350
Q

The respiration used during SAQ

A

anaerobic

351
Q

A feature of SAQ which means energy must be provided anaerobically

A

Activities are performed with max. force / high speed

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