3.1.1.6 Energy Systems (EPOC, FAST/SLOW COMPONENT ETC) Flashcards
OBLA
onset of blood lactate accumulation
suppress performance
-level of training and lies at 4mmol
% of VO2 max
-measures anaerobic/lactic-aerobic threshold
trained = OBLA at higher intensities & values of VO2 max
power output from trained/untrained people
peak= CK break down quicker = threshold = PC stores delay threshold ( ATP-PC to lactic acid ) trained
VO2 max
maximum amount of O2 you take in & consume in 1 minute
(graph looks like a stair case)
increases proportionally to work intensity (until max)
steady state
-energy supply meets energy demand
demand of body for oxygen is balanced exactly by O2 uptake
fast component/alactacid component
fast replenishment stage
- 3 mins of exercise ending
- 10% of EPOC
- restoration of PC and ATP and muscle phosphates
- rapid (120s till full restoration) 30s = 50% PC
- 2-4 litres of oxygen
- restoration of ox-myoglobin
Muscle Myoglobin
- haemoglobin in muscles
- iron protein molecule in skeletal muscle
- storage site of O2 & carrier (blood-muscle)
- greater affinity for O2
- high intensity
- myoglobin reoxygenated in 2 mins
Recovery process
- interval training
- short interval = level of phosphagen stores gradually reduce
-process = relatively slow (full recovery 1 hr)
-larger amounts of LA = produced in high intensity
(15-20 times resting value of 1-2 mol litre)
3 effects of training on alactacid component
1-increase ATP/PC stores in muscle cells, increase in CK
2-ability to provide O2
3-size of alactic component
Slow component:
-can take up to 24 hrs and involves
- Lactate removal
- Ventilation
- Circulation
- Body temp
4 ways of Lactate removal/Fate of lactic acid
- pyruvic acid = oxidised = re enter Kreb cycle
- converted to glucose/glycogen (cori cycle)
- converted to protein
- sweat/urine
buffering
process that aids removal of lactate & maintains acidity level in blood & muscle
Hydrogen ion increases - intense exercise = haemoglobinic acid
- blood buffer = chemical substance, resists abrupt changes in hydrogen ion concentration
- hydrogen ion reacts with oxyhemoglobin = haemoglobinic acid
effects of cool down on lactic acid removal &;alactacid oxygen recovery:
-cool-down = oxygen skeletal muscle = oxidation of LA
= less muscle soreness
- high intensity = up to 60s = lactic acid
- process begins to restore muscle and liver glycogen
recovery of body stores
- restore muscle glycogen stores
- short/high intensity = up to 2hrs
- prolonged low intensity = take days
- high carbohydrates diet speeds up
- athlete restore stores ASAP activity (20min carb window)
e. g. high CHO loaded drink immediately following exercise
Exercise intensity and implication
- warm up
- eating correct foods
- strategies
- training aerobically = increase anaerobic threshold = reduce l.a training anaerobic = increase ATP &PC =reduce recovery
- work recovery ratio
- cooling
- cool down
6 Factors affecting rate of lactate accumulation:
- Exercise intensity
- Muscle fibre types
- rate of blood lactate removal
- respiratory exchange ratio
- fitness of performer
- mitochondria myoglobin &capillary density
sub maximal oxygen consumption
energy = anaerobically
- satisfy increase in demand for energy
- until circulatory system and mitochondria can cope
(maximal = anaerobic capacity)
7 factors affecting/contributing to VO2 max/aerobic power
- Training status
- Genetic
- Age
- Gender
- Body composition
- Lifestyle
- Physiological make up
9 Adaptations produced by aerobic training:
- cardiac hypertrophy
- no. of RBC
- increase capillary density
- muscle mass & body fat % decrease
- hypertrophy of slow twitch fibres
- CV and pulmonary system = efficient
- efficiency of alveoli
- myoglobin & mitochondria in muscle cells
- aerobic enzymes produced
energy continuum
describe which type of energy system used for different types of physical activity/sport
contribution of system depends on intensity/duration
oxygen consumption
amount of oxygen used to produce ATP
submaximal oxygen deficit
not enough available oxygen at start of exercise to provide all energy (ATP) aerobically
EPOC
amount of oxygen consumed during recovery above which would have been consumed at rest during same time
