1.5 energy systems Flashcards
1
Q
Where the energy we use for muscle contractions comes from
A
ATP (adenosine triphosphate)
2
Q
Why the energy for muscle contractions must come from ATP
A
ATP is the only usable form of energy in the body
3
Q
The type of energy which ATP provides
A
Chemical energy
4
Q
Where the energy used to form ATP comes from
A
From the breakdown of carb.s (glucose)
5
Q
The main components of an ATP molecule
A
An adenosine molecule + 3 phosphates
6
Q
How energy stored in ATP is released
A
By breaking the bonds within the molecule
7
Q
The type of molecule which is used to break down compounds
A
Enzymes
8
Q
The enzyme used to break down ATP
A
ATPase
9
Q
What ATP is broken down into
A
ADP and Pi
10
Q
What Pi means
A
An inorganic phosphate
11
Q
The number of types of chemical reactions which allow our body to constantly resynthesise ATP from ADP & Pi
A
3
12
Q
The 3 types of chemical reactions which resynthesise ATP
A
The aerobic system, ATP-PC system and the anaerobic glycolytic system
13
Q
The type of fuel which is used by the aerobic and anaerobic glycolytic systems
A
Food
14
Q
The fuel for the ATP-PC system
A
Phosphocreatine
15
Q
The tissue where phosphocreatine is found
A
Muscles
16
Q
What the energy systems use their fuels to produce
A
Energy/ATP
17
Q
The energy systems involved in anaerobic energy production
A
The anaerobic glycolytic system and the ATP-PC system
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
19
Q
The exercise intensity and duration where the aerobic system is the preferred energy pathway
A
Long and low intensity
20
Q
The main fuel used by the aerobic energy system
A
Glucose
21
Q
The most efficient energy system
A
The aerobic system
22
Q
What the aerobic system breaks glucose down into
A
CO2 and water
23
Q
What you can call the breakdown of glucose in the aerobic system
A
The oxidation of glucose
24
Q
The number of molecules of ATP which can be produced by the aerobic system
A
38
25
2 alternative fuels which can be used for the aerobic system
Fats + proteins
26
The form which fats must be to be a fuel for the aerobic system
In the form of fatty acids
27
The form which proteins must be to be a fuel for the aerobic system
In the form of amino acids
28
What happens to the products of fat + protein metabolism
They're reduced by acetyl coenzyme A
29
The number of main stages of the aerobic system
3
30
The 1st main stage fo the aerobic system
Glycolysis
31
Glycolysis
Glucose is converted to pyruvic acid
32
What glycolysis produces
Energy/ATP
33
The number of molecules of ATP formed for every molecule of glucose undergoing glycolysis
2
34
Where glycolysis (anaerobic respiration) occurs
In the sarcoplasm
35
Sarcoplasm
A fluid in muscle cells
36
What occurs between the 1st and 2nd main stages of the aerobic system
It's oxidised into 2 acetyl groups
37
What carries the 2 acetyl groups into the 2nd main stage of the aerobic system
Acetyl coenzyme A
38
The 2nd main stage of the aerobic system
The Krebs cycle
39
The 4 main stages of the Krebs cycle
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
40
The number of ATP molecules produced during the Krebs cycle
2
41
The 3rd main stage of the aerobic system
The electron transport chain
42
Where the electron transport chain is located
In the cristae of mitochondria
43
2 stages which occur at the electron transport chain
Hydrogen is split into hydrogen ions and electrons, The hydrogen ions are oxidised to form water
44
The number of ATP molecules produced at the electron transport chain
34
45
What the electrons produced from the splitting of hydrogen are used for
To provide energy to re-synthesise ATP
46
The name of the process where fatty acids are converted to acetyl coenzyme A
Beta oxidation
47
The preferred fuel for the aerobic energy system for long duration exercise
Fatty acids
48
Why fatty acids are the preferred energy source for the aerobic system for long duration exercise
As they produce more ATP than glucose
49
3 advantages of the aerobic system
More/lots of ATP produced, No fatiguing by-products, Lots of glycogen stores - means it can be used for long duration activity
50
2 disadvantages of the aerobic system
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
51
Where phosphocreatine (PC) is found
In the sarcoplasm
52
The speed at which phosphocreatine can be broken down
Quickly
53
The type of activity which the ATP-PC system is used for
Single maximal movements
54
An example of a single maximal movement
Shot putt
55
The type of process which the ATP-PC system is
Anaerobic
56
When the ATP-PC system re-synthesise ATP
When there's high levels of ADP
57
The enzyme which detects high levels of ADP in the ATP-PC system
Creatine kinase
58
The first main stage of the ATP-PC system
Creatine kinase breaks phosphocreatine down into Pi + Creatine + releases energy
59
The 2nd main stage of the ATP-PC system
The energy produced from the break down of phosphocreatine is used to convert ADP + Pi into ATP
60
The number of ATP molecules produced for every PC molecule broken down
1
61
The type of reaction which is involved in the 1st + 2nd stages of the ATP-PC system
Coupled reaction
62
A coupled reaction
Where energy required why one process / reaction is supplied by another process / reaction
63
3 advantages of the ATP-PC system
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
64
3 disadvantages of the ATP-PC system
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
65
The proper name for the lactic acid energy system
The anaerobic glycolytic system
66
The intensity of activity which the anaerobic glycolytic energy system provides energy for
High intensity
67
2 factors which determine how long the anaerobic glycolytic energy system will last for
Fitness of the individual + exercise intensity
68
Why high exercise intensity decreases the time which the anaerobic glycolytic system lasts for
As higher exercise intensities demand more energy
69
An example of higher exercise intensity decreasing the duration of the anaerobic glycolytic system
Elite 400m runners- can only last for 45s
70
The fuel of the anaerobic glycolytic system
Glucose
71
What triggers the anaerobic glycolytic system
When PC stores are low
72
The enzyme which is activated by low PC stores in the anaerobic glycolytic system
Glycogen phosphorylase
73
The role of glycogen phosphorylase in the anaerobic glycolytic system once it's been activated
To breakdown glycogen into glucose.
74
Where glucose is stored in the body
In the muscles + liver
75
The form in which glucose is stored in the body
As glycogen
76
The 2nd stage of the anaerobic glycolytic system
Glucose is broken down into pyruvic acid by the enzyme phosphofructokinase
77
What you call the 1st and 2nd stages of the anaerobic glycolytic system
Anaerobic glycolysis
78
The 3rd stage of the anaerobic glycolytic energy system
Pyruvic acid is broken down into lactic acid by the enzyme lactate dehydrogenase
79
The stage where ATP is produced in the anaerobic glycolytic energy system
During the breakdown of glucose into pyruvic acid
80
The no. of ATP molecules produced for every molecule of glucose broken down in the anaerobic glycolytic energy system
2
81
How long the anaerobic glycolytic system lasts for
3mins
82
The time at which the anaerobic glycolytic system peaks
45s
83
3 advantages of the anaerobic glycolytic energy system
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
84
Why the anaerobic glycolytic system can re-synthesise ATP quite quickly
As there's few chemical reactions
85
2 disadvantages of the anaerobic glycolytic system
It produces lactic acid as a by-product, Only a small amount of energy can be released from glycogen under anaerobic conditions
86
How lactic acid inhibits performance
Its accumulation denatures enzymes so they can't increase the rate of chemical reactions
87
What the energy continuum is used for
To describe the type of respiration used by physical activities / the contribution of each energy system to the production of energy for certain exercises
88
3 factors which determine the amount which each energy system is contributing
If it's aerobic / anaerobic + exercise duration + intensity
89
What to remember about all energy systems at any exercise intensity
They're all contributing (to the production of energy)
90
The predominant energy provider
The energy system which is providing more of the energy for a certain exercise than the other 2 systems
91
The predominant energy provider in a game where exercise intensity is constantly changing
A mix of all 3
92
What is often used to explain the energy continuum
Thresholds
93
The ATP-PC/anaerobic glycolytic threshold
The point at which the ATP-PC system is exhausted + the anaerobic glycolytic system takes over
94
The time during exercise where the ATP-PC/anaerobic glycolytic threshold occurs
At 10s
95
The name of the 2nd threshold
The anaerobic glycolytic / aerobic threshold
96
The time at which the 2nd threshold occurs
3mins
97
What happens in terms of energy contribution at each of the thresholds
The predominant energy provider changes
98
The time period during exercise where energy is predominantly supplied by both the ATP-PC system + the anaerobic glycolytic system
Between 8 + 90s
99
The time period where the ATP-PC system is the predominant energy provider
Less than 10s / for 10s
100
The predominant energy provider/s for the exercise period from 90s to 3mins
The anaerobic glycolytic + aerobic systems
101
The time period of exercise where the aerobic system is the predominant energy provider
Over 3 mins
102
The main type of respiration used by slow twitch muscle fibres
Aerobic
103
The intensity of exercise where type 2 muscle fibres are recruited
High intensity
104
The main type of respiration used by type 2 muscle fibres
Anaerobic respiration
105
The type of respiration which is the quickest process
Anaerobic
106
The type of respiration which is the most efficient process
Aerobic
107
The energy system which uses anaerobic respiration
The anaerobic glycolytic system
108
2 features which make anaerobic respiration an inefficient process
It only produces 2 molecules of ATP per glucose molecule + it produces lactic acid as a by-product (causing faster muscle fatigue)
109
3 main differences in ATP generation between type 1 + type 2 muscle fibres
Their main energy pathways are different, The amount of ATP produced, The speed of production of ATP
110
Another name for an energy system
Energy pathway
111
Why the aerobic system is used for low intensity exercise
The demand of O2 can be easily met / there's enough O2 to break down the glucose aerobically
112
The exercise intensity at which fats are used for energy in the aerobic system
Low intensity
113
What happens to the usage of fats as a fuel as exercise intensity increases
Their usage decreases
114
Why the usage of fats as a fuel in the aerobic system decreases as exercise intensity increases
Fats require more O2 to be broken down than glucose
115
VO2 max
The max. volume of O2 that can be taken up by your muscles per min
116
Sub-maximal oxygen deficit
When there's not enough O2 available at the start of exercise to provide all of the energy / ATP aerobically
117
What oxygen consumption is often referred to as
VO2
118
The rate at which we consume oxygen at rest
0.3-0.4 litres per min
119
What happens to our oxygen consumption at the start of exercise
It increases
120
Why oxygen consumption increase at the start of exercise
To provide more ATP
121
What happens to oxygen consumption as exercise intensity increases
Oxygen consumption increases
122
What oxygen is used for when we exercise
The resynthesis of ATP using the aerobic system
123
Definition of oxygen consumption
The amount of oxygen we use to produce ATP
124
A usual maximal oxygen consumption
3-6 litres per min
125
The point at which increasing exercise intensity has no effect on increasing oxygen consumption
VO2 max
126
Why, when we start exercising, all the energy we need can't be provided aerobically
Insufficient oxygen is provided to the tissues as it takes time for the circulatory to respond to the increased oxygen demand
127
Why mitochondria must adjust when we start to exercise
As they must adjust to the rate of aerobic respiration needed
128
How must some energy be provided when we start exercising to meet the oxygen demand of our tissues
Anaerobically
129
What your maximum oxygen deficit gives an indication of
Your anaerobic capacity
130
How maximum oxygen deficit is usually referred to as
Maximal accumulated oxygen deficit (MAOD)
131
What EPOC stands for
Excess post-exercise oxygen consumption
132
Definition of EPOC
The amount of oxygen consumed after exercise above which would have been consumed at rest during the same time
133
The no. of main components of EPOC
2
134
The 2 main components to EPOC
The fast + slow components / replenishment stages
135
3 things the fast replenishment stage of EPOC uses the extra oxygen for
Restoration of ATP, Restoration of PC, Re-saturation of myoglobin with oxygen
136
How long complete restoration of PC can take in the fast component of EPOC
Up to 3 mins
137
How long it takes to restore 50% of PC stores in the fast replenishment stage of EPOC
30s
138
How much oxygen is needed to restore 50% of PC stores during the fast component of EPOC
3 litres
139
The affinity myoglobin has for oxygen
High
140
Where myoglobin stores oxygen
In the sarcoplasm
141
Where the oxygen which diffuses into the sarcoplasm of myoglobin during EPOC diffuses from
Haemoglobin
142
How you would describe oxygen stores in myoglobin after exercise
They're limited
143
The amount of time it takes for myoglobin stores to be replenished in the fast component of EPOC
Up to 2 mins
144
The amount of oxygen it takes for myoglobin stores to be replenished in the fast component of EPOC
0.5 litres
145
How the slow component of EPOC is sometimes referred to as
The lactacid component
146
The time which it can take for full removal of lactic acid during the slow component of EPOC
1 hour
147
4 things which the oxygen consumed during the slow component of EPOC is used for
Removal of lactic acid, Maintenance of breathing rate / heart rate, Glycogen replenishment, Increase in body temp.
148
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
Intensity + duration of exercise
149
3 ways in which lactic acid can be removed
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
The Cori Cycle
Where lactic acid is transported in the blood to the liver where it's converted into blood glucose + glycogen
151
What must be present for lactic acid to be removed by converting it to pyruvate + then oxidising it
Oxygen
152
Where the conversion of lactic acid to pyruvate + its oxidisation occurs
In the muscles + organs
153
The state in whicvh the muscles + organs must be for the conversion of lactic acid to pyruvate + its oxidisation occurs to happen within them
Inactive
154
How the majority of lactic acid is removed
By oxidisation in the mitochondria / By converting it back into pyruvate + oxidising it into CO2 + water
155
how you can accelerate the removal of lactic acid after exercise
By performing a cool-down
156
2 ways in which a cool-down accelerates the removal of lactic acid
It maintains a high metabolic rate in muscles, It keeps capillaries dilated
157
How keeping the capillaries dilated through a cool-down helps accelerate the removal of lactic acid
It allows oxygen to be flushed through
158
When the slow replenishment stage of EPOC begins
As soon as lactic acid appears
159
The cells where lactic acid appears during exercise
Muscle cells
160
The rough time it takes to remove 50% of lactic acid during EPOC
30 mins
161
The rough amount of oxygen it takes to remove 50% of lactic acid during EPOC
5-6 litres
162
Why maintaining breathing + heart rate after exercise requires oxygen from the slow component of EPOC
To provide energy for the heart + respiratory muscles
163
How the extra oxygen provided for the heart + respiratory muscles (in order to maintain a high BR + HR after exercise) assists recovery
It's used to replenish ATP + PC stores, to re-saturate the myoglobin with oxygen + remove lactic acid
164
Why glycogen stores are depleted after exercise
As it's used as the main fuel for the aerobic + anaerobic glycolytic systems
165
3 main factors which the replacement of glycogen stores depends on
Type of exercise, When carb.s are consumed after exercise, The amount of carb.s consumed after esxercise
166
How long it may take to restore glycogen after a marathon
(Several) days
167
How long it may take to restore glycogen after a high intensity, short duration exercise
An hour
168
Why glycogen stores are replaced quickly after short duration, high intensity exercise
Lactic acid is converted back to blood glucose + glycogen via the Cori Cycle
169
the affect of eating a high carb meal on the speed of glycogen restoration
It accelerates it
170
How soon you must eat after exercise in order to accelerate glycogen restoration
Within an hour
171
The no. of nutritional windows there are after exercise for optimal recovery
2
172
The timings of the 2 nutritional windows there are after exercise for optimal recovery
Within 30 mins + 1-3 hours after
173
What should be consumed during the first nutritional window after exercise
Carbs and proteins
174
The ration of carbs to proteins that you should consume in the first nutritional window after exercise
3 or 4 : 1
175
What the combo of carbs to proteins in the 1st nutritional window after exercise does
Allows the body to re-synthesise muscle glycogen more efficiently (than just consuming carbs on their own)
176
What many elite athletes often drink after exercise
Chocolate milkshake
177
what you should eat in the 2nd nutritional window after exercise for optimal recovery
A meal high in carbs, protein + healthy fats
178
Why a high body temp. is maintained after exercise as part of the slow component of EPOC
To maintain a high respiratory rate
179
what determines how long the anaerobic glycolytic energy system can last for
The intensity of exercise
180
Why the anaerobic glycolytic energy system runs out after about 45s for 400m runners
As they're running at a high intensity
181
Are lactate + lactic acid the same thing?
No
182
What affects the mount of lactic acid produced during a given time of exercsie
The exercise intensity
183
3 main stages to what happens to lactic acid after it's produced
It quickly breaks down, It releases H+ ions, The remaining compound combines with sodium or potassium ions to form lactate
184
What lactate is a type of
Salt
185
what happens when lactate accumulates in cells
Acidity increases
186
Why acidity increases as more lactate accumulates
There's more H+ ions present
187
The affect of high acidity in muscles
It slows down enzyme activity
188
How slower enzyme activity in muscle cells causes gatigue
It affects the breakdown of glycogen
189
Where lactate produced in muscles diffuses into
The blood
190
What you measuring when measuring lactate in your body
Blood lactate
191
What OBLA stands for
Onset of Blood Lactate Accumulation
192
Another name for OBLA
The lactate threshold
193
Definition of OBLA
Where lactate levels go above 4 millimoles per litre
194
Define lactate threshold
the point during exercise where lactic acid rapidly accumulates in the blood
195
Another name for the lactate threshold
The aerobic/anaerobic threshold
196
Do we produce lactate at during low intensity activity
Yes
197
The amount of lactate we produce at during low intensity activity
Small amounts
198
Why we produce lactate during low intensity activity
Due to red blood cell activity
199
Why we can't feel the effects of lactate during low intensity activity
There's low levels of lactate which the body can deal with effectively
200
What causes accumulation of lactate as we increase exercise intensity beyond the lactate threshold
The body can't doesn't have enough oxygen to break down the lactate
201
the amount of lactate which can be found in our blood at rest
1-2 mmols per litre
202
What measuring OBLA gives an indication of
Endurance capacity
203
What a higher endurance capacity of an individual means for OBLA
They can work at higher intensities before OBLA
204
The affect of a higher endurance capacity on lactate threshold
It delays when the threshold occurs
205
How lactate threshold is usually expressed
As a % of VO2 max
206
The lactate threshold of average performers
50-60% of their VO2 max
207
The lactate threshold of elite performers
70-90% of their VO2 max
208
The amount of effect that training can have on VO2 max
A limited effect
209
Why training has little effect on increasing VO2 max
As VO2 max is mostly genetically determined
210
Can training delay the lactate threshold of a performer
Yes
211
Why delaying the lactate threshold improves performance
We can work harder without lots of lactate being produced which would cause fatigue
212
A fitness test which provides a good illustration of OBLA
The multi-stage fitness test
213
How exercise intensity is increased during the multi-stage fitness test
The time given to complete each shuttle is reduced
214
5 factors which affect the rate of lactate accumulation
Exercise intensity, Muscle fibre type, Rate of blood lactate removal, The respiratory exchange ratio, Fitness of the performer
215
The affect of higher exercise intensity on when OBLA occurs
It occurs earlier
216
Why high intensity exercise causes OBLA to occur earlier
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
How the type of muscle fibre used affects the rate of lactate accumulation
Slow twitch fibres produce less lactate than fast twitch fibres
218
Why slow twitch muscle fibres produce only a small amount of lactate
The presence of oxygen means glycogen can be broken down effectively
219
What the rate of blood lactate removal must be in order for blood lactate to accumulate
Less than the rate of lactate production
220
What the respiratory exchange ratio is
The ratio of CO2 produced compared to O2 consumed
221
2 things which happen when the respiratory exchange ratio has a value closer to 1:0 during exercise
Glycogen becomes the preferred fuel + there's a greater chance of lactate accumulation
222
What a performer can do in order to delay OBLA
Train regularly
223
Why performers who train regularly are in a better position to delay OBLA
Adaptations occur in their muscles
224
3 adaptations which occur in trained muscles
Increased no.s of mitochondria,Increased no.s of myoglobin, Increased capillary density
225
The effect which increased no.s of myoglobin + mitochondria + increased capillary density in trained muscles improves which helps delay OBLA
The capacity for aerobic respiration
226
The anaerobic endurance of elite sprinters compared to that of endurance athletes
It will be higher
227
Why the anaerobic endurance of elite sprinters + power athletes is higher than that of endurance athletes
Their bodies adapt to cope with higher lactate levels
228
A process which allows elite sprinters + power athletes to increase the rate of lactate removal
Buffering
229
What buffering allows to be maintained in the blood + muscles
Acidity levels / pH
230
What buffering allows elite sprinters + power athletes to do
they can work at higher intensities for longer before getting fatigued
231
What the trained status of the working muscles of elite sprinters + power athletes leads to
Adaptive responses
232
3 main adaptive responses which the trained status of the working muscles of elite sprinters + power athletes leads to
More + larger mitochondria + the associated oxidative enzymes, Increased capillary density, More myoglobin
233
What your VO2 max determines
Your endurance performance
234
The units for VO2 max
ml/kg/min
235
The average VO2 max for A-level male students
45-55 ml/kg/min
236
The average VO2 max for A-level female students
35-44 ml/kg/min
237
What a higher VO2 max means
Your muscles are using more oxygen
238
2 main types of factors which affect VO2 max
Physiological + general
239
The type of factors which affect VO2 max which can be changed by training
Physiological factors
240
3 structural/physiological factors which increase VO2 max
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
what you call it when there's more capillaries around muscles
Increased capillarisation
242
The type of training which can improve VO2 max
Aerobic training
243
2 types of aerobic training
Continuous, Fartlek, Aerobic interval
244
The gender with the highest VO2 max
Male
245
The effect of getting older on VO2 max
As you get older, VO2 max decreases
246
Why your VO2 max decreases as you get older
Your body systems get less efficient
247
What can limit possible improvements in VO2 max
Genetics / inherited physiological factors
248
How body composition affects VO2 max
Those with a higher fat % have a lower VO2 max
249
3 lifestyle factors which can decreases VO2 max
Smoking, Sedentary lifestyle, Poor diet, Poor fitness
250
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)
Exercise intensity + fitness
251
What the info gained from measuring energy expenditure highlights can be used for with regards to the athlete's nutrition
Highlighting the dietary requirements of the performer so they can recover + replace the energy they've used
252
what measuring energy expenditure allows you to ensure regarding a training programme
Its effectiveness
253
2 measurements which are used by elite performers to gauge energy expenditure
Indirect calorimetry, Lactate sampling, VO2 max testing, Respiratory exchange ratio
254
Define calorimetry
The calculation of heat in physical changes + chemical reactions
255
What indirect calorimetry measures
The production of CO2 +/or the consumption of O2
256
the process which indirect calorimetry measures to give an accurate estimate on energy expenditure
Gas exchange
257
The 2 times where gas concentrations are measured during indirect calorimetry
At rest + during aerobic exercise
258
what calculating gas volumes during indirect calorimetry allow you to find out with regards to the aerobic energy system
The main fuel being used
259
Why indirect calorimetry is very reliable
It gives precise calculations
260
What indirect calorimetry can be used to measure with regards to oxygen consumption
VO2 + VO2 max
261
An example of a sport in which elite performers will have blood lactate measurements taken during training
Running, Swimming, Rowing
262
2 main reasons for lactate sampling
To monitor training + predict performance
263
The main stage to lactate sampling
Taking a tiny blood sample
264
How the blood sample taken during lactate sampling is analysed
Using a handheld device
265
What the handheld device measures in the blood during lactate sampling
The level of lactate in the blood
266
2 advantages of the lactate measurement taken by the handheld device during lactate sampling
It's accurate + objective
267
What taking blood lactate samples allows coaches to monitor during training to achieve certain training effects in the performer
Exercise intensity
268
How taking blood lactate samples indicates the fitness of an athlete
The higher the exercise intensity at which the lactate threshold occurs, the fitter the athlete
269
How taking lactate samples allows coaches to create training programmes
It allows the coach to select certain training zones for different sessions
270
2 ways in which you can express training zones
In power/wattage + heart rate
271
The benefit of regular lactate testing for coaches
They can monitor improvement
272
Other than general fitness, what does a higher lactate threshold indicate for performers
A higher peak power/speed, Increased time to exhaustion
273
2 common test of VO2 max
The multi-stage fitness test, The Harvard step test, The Cooper's 12-min run
274
The disadvantage of tests like the multi-stage fitness test
They only give an estimate/prediction of VO2 max
275
The environment required to perform more detailed VO2 max testing
A sports science lab
276
2 advantages of VO2 max measurements taken in sports science labs
They're valid + reliable
277
The method used in sports science labs to measure VO2 max
Direct gas analysis
278
What direct gas analysis measures
The concentration of O2 + CO2 in air which is inspired / expired
279
What the measurements from direct gas analysis show
The performer's oxygen consumption
280
What a cycle ergometer is
A stationary bike
281
What VO2 max tests in sports science labs involve
Increasing exercise intensity on a treadmill/cycle ergometer / rowing machine until exhaustion
282
What is used to calculate gas concentrations during direct gas analysis
Computer software
283
What the respiratory exchange ratio provides a measure of
Exercise intensity
284
How you calculate the respiratory exchange ratio
Divide CO2 expired per min by O2 consumed per min
285
What a respiratory exchange ratio close to 1 indicates with regards to energy sources
The performer is using carbs
286
What a respiratory exchange ratio close to 0.7 indicates with regards to energy sources
The performer is using fats
287
What a respiratory exchange ratio above 1 indicates with regards to the type of respiration
Anaerobic respiration is occurring
288
How a respiratory exchange ratio above 1 indicates glycogen is being used as an energy source
More CO2 is being produced than O2 consumed so the anaerobic glycolytic system must be being used which uses glycogen as a fuel
289
Why the respiratory exchange ratio varies depending on the energy source
Different fuels require different volumes of O2 to produce the same amount of energy
290
The type of reaction involved in the breakdown of fuels in energy systems
Oxidisation
291
What the respiratory exchange ratio indicates with regards to the type of respiration being used by the performer
If they're working aerobically or anaerobically
292
What happens to the usage of fats as a fuel as a performer's respiratory exchange ratio increases from 0.7 to 1
The usage of fats decreases
293
The percentage of energy being provided by fats when the respiratory exchange ratio is 0.7
100%
294
The percentage of energy being provided by fats when the respiratory exchange ratio is 1
0% of
295
the situation when the respiratory exchange ratio is usually measured
When carrying out direct gas analysis in sports science labs
296
What must be attached to a performer for their respiratory exchange ratio to be calculated
A gas analyser
297
The altitude above which altitude training usually occurs
2500m
298
Why altitude training is done above 2500m
As that's where the partial pressure of oxygen is lower
299
The % of O2 in air at altitude compared to that at sea level
The same
300
The Rough %by which the partial pressure of O2 decreases at an altitude of 5000m
50%
301
The effect of performing at altitude on your VO2 max
It decreases it
302
6 main stages by which a lower partial pressure of O2 impacts the type of respiration
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
The type of elite athletes who do altitude training
Endurance athletes
304
The length of time which athletes do altitude training for
Several weeks
305
Why performers often train at high altitudes before doing events at high altitude
To acclimatise their bodies to a lower pO2 in the atmosphere
306
3 Disadvantages of altitude training
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
Why it's initially difficult to train at the same intensity when training at altitude
Due to a lower pO2
308
What the negative effect of a lower exercise intensity at high altitudes can be
Detraining / loss of fitness
309
The type of energy systems which interval training can be used for
both aerobic + anaerobic
310
Define interval training
Periods of work with recovery periods in between
311
3 main variables which are used to ensure interval training is specific
Duration of work intervals, Intensity of work intervals, Duration of recovery intervals, Number of work intervals + recovery intervals
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What high intensity interval training involves
Short intervals of max. intensity exercise with recovery intervals of low to moderate exercise intensity
313
An example of interval durations which could be used for high intensity interval training
8x20s off 10s
314
The benefit of high intensity interval training
Helps you burn calories / lose weight / burn fat
315
The feature of high intensity interval training which enhances the burning of calories
Working at max. intensity during work intervals
316
The type of endurance which high intensity interval training improves
Aerobic + anaerobic
317
How high intensity interval training helps you to lose weight
It takes longer to recover from the max. intensity work
318
The variable which must remain constant for all high intensity interval training sessions
The max. intensity of the work intervals
319
The type of training which plyometrics is
Strength training
320
The type of capacity/respiration which plyometrics improves
Anaerobic
321
An example of a sport which plyometric training could be used for
100 m sprints / basketball / long jump, etc
322
2 fitness components which plyometric training improves
Strength, Speed, Power
323
How you would describe the activity which plyometrics involves
High intensity explosive activity
324
The type of muscle fibres which plyometric training improves
Fast twitch
325
An example of an activity carried out during plyometrics
Throwing/catching a medicine ball or press-ups with mid-air claps
326
The concept which plyometrics works on
That muscles generate more force if they've previously been stretched
327
What the concept of plyometrics can be linked to
That of an elastic band (more stretch creates greater force
328
The 2 types of contractions involved in plyometric exercises
Eccentric + concentric
329
The order in which the 2 types of contractions occur during plyometrics
Eccentric then concentric
330
The role of the eccentric muscle contraction in plyometrics
To stretch the muscle
331
What you call the sequence of contractions in plyometrics
The stretch shortening cycle
332
the no. of phases to the stretch shortening cycle
3
333
The names of the phases in the stretch shortening cycle
Eccentric phase, Amortisation phase, Concentric / muscle contraction phase
334
What happens during the eccentric phase
The muscle eccentrically contracts
335
Define eccentric muscle contraction
Where muscles lengthen under tension
336
What the amortisation phase is
The time between the eccentric + concentric muscle contractions
337
What the amortisation must be
As short as possible
338
Why the amortisation phase must be as short as possible
So the energy stored from the eccentric contraction isn't lost - so is available for the concentric contraction
339
What the energy stored during the immortisation phase of the stretch shortening cycle is used for
increasing the force of the concentric contraction
340
The muscle which is stretched then contracted during press-ups
Triceps
341
What you call the 2 phases of a clapping press-up in plyometrics
The landing phase + the upward phase
342
Define the fitness components of speed
How quickly a person can move over a specified distance
343
Define agility
The ability to move + position the body quickly + effectively while under control
344
2 fitness components which speed, agility and fitness (SAQ) training can improve other than speed and agility
Co-ordination, Balance, Flexibility
345
What SAQ training aims to specifically improve
Multi-directional movement
346
How SAQ develops multi-directional movement
Via improving the neuromuscular system
347
The type of performer who would use SAQ training
A games player
348
A drill which is used in SAQ
zig-zag runs or foot ladders
349
What is often introduced in SAQ to make it more sport-specific
A ball / passing throughout the drill
350
The respiration used during SAQ
anaerobic
351
A feature of SAQ which means energy must be provided anaerobically
Activities are performed with max. force / high speed
