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A level P.E Year 1 > 8.1 Energy systems > Flashcards

8.1 Energy systems Flashcards

1
Q

What energy type do we use for muscle contractions

A

Adenosine Triphosphate

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2
Q

What molecules is ATP comprised of

A
  • 1 Adenosine

- 3 phosphates

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3
Q

How is the energy from ATP released

A

breaking the bonds

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4
Q

What enzyme breaks down ATP

A

ATPase

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5
Q

What is formed once ATPase breaks down ATP

A
  • Adenosine di-phosphate

- inorganic phosphate (pi)

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6
Q

Chemical reactions in our body are fuelled by what

A
  • food

- Phosphocreatine

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7
Q

Where is phosphocreatine found

A

Muscles

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8
Q

What are the 3 types of energy systems

A
  • Aerobic
  • ATP-PC
  • Anaerobic Glycolytic
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9
Q

What energy type will high intensity exercise rely on

A

anaerobic energy

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10
Q

What are the 2 ways anaerobic energy can be produced

A
  • Anaerobic glycolytic

- ATP-PC

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11
Q

What energy system will be used for low intensity exercise

A

Aerobic

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12
Q

What does the aerobic system do with glycose

A

breaks it down into CO2 and H20

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13
Q

What is H20 and CO2 efficient in the presence of (aerobic system)

A

O2

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14
Q

How many molecules of ATP can be produced when oxidising glucose

A

38 molecules of ATP

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15
Q

What else other then glucose can be broken down for form energy in the aerobic system

A

fats (fatty acids)

proteins (amino acids)

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16
Q

The products of fat and protein metabolism are reduced to which molecule

A

Acetyl coenzyme A

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17
Q

Where does Acetyl Coenzyme A enter

A

Krebs cycle (stage 2 of aerobic system)

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18
Q

What are the 3 stages of the aerobic system

A
  • Glycolysis
  • Krebs cycle
  • Electron transport chain
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19
Q

Is glycolysis aerobic or anaerobic

A

Aerobic

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20
Q

Where does the first stage of the aerobic system take place

A

Sarcoplasm of the muscle cell

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21
Q

What is Glycolysis

A

the breakdown of glucose to pyruvic acid

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22
Q

How many molecules of ATP are produced when glucose undergoes glycolysis

A

2 molecules of ATP

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23
Q

What happens to pyruvic acid before it can enter the next stage

A

it’s oxidised into 2 acetyl groups and is carried into krebs cycle by coenzyme A

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24
Q

In the 2nd stage of the aerobic system what happens to the 2 acetyl groups

A

They diffuse into the matrix of the mitochondria

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25
Q

What does the acetyl group do once inside the mitochondria

A

combines with oxaloacetic acid forming citric acid

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26
Q

what element is removed from citric acid inside to mitochondria

A

Hydrogen

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27
Q

What happens once Hydrogen is removed from citric acid

A

it undergoes oxisative carboxylation

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28
Q

What does oxdative carboxylation mean

A

CO2 is produced through the removal of a C group as a result of oxidation reactions.

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29
Q

what happens to carbon in the krebs cycle

A

Forms CO2 and is taken to the lungs to be breathed out

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30
Q

What happens to Hydrogen in the krebs cycle

A

taken to the electron transport chain

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31
Q

How is Hydrogen carried to the electron transport chain

A

By hydrogen carriers

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32
Q

Where does hydrogen being carried occur

A

in the cristae of the mitochondria

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33
Q

What happens to hydrogen when inside the mitochondria

A

Hydrogen splits into hydorgen ions and electrons and they’re charged with potential energy

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34
Q

What happens when the hydrogen ions are oxidised

A

They form H2O

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35
Q

What do hydrogen electrons do in the electron transport chain

A

provide energy to resynthesise ATP

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36
Q

What is beta oxidation

A

fat is broken down into glycerol and free fatty acids for transportation by the blood

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37
Q

When fatty acids undergo beta oxidation what happens

A

convewrted into acetyl coenzyme A

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38
Q

Which molecules makes more ATP fatty acids or glucose

A

Fatty acids

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39
Q

why are fatty acids used for long duration low intensity exercise

A

they produce more ATP per molecule

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40
Q

What are the advantages of the aerobic system

A
  • 36 mole of ATP produced
  • no fatiguing by products (CO2 + H2O)
  • lots of glycogen and triglyceride stores so exercise can last a long time
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41
Q

What is a disadvantage of the aerobic system (fatty acids)

A

Fatty acid transportation to the muscles is low and also requires 15% more O2 to be broken down the glycogen

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42
Q

What fuel does the ATP-PC system use

A

Phosphocreatine (PC)

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43
Q

What is PC

A

Energy rich phosphate compound found in the sarcoplasm of the muscles

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44
Q

When are our ATP-PC stores used

A

single maximal movement

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45
Q

What is an example of a sport where we would use our phosphocreatine stores

A
  • Long jump take off

- shot putt

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46
Q

How long can your PC stores last

A

5-8 seconds

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47
Q

What is the only way you can replenish your PC stores

A

Low intensity work where O2 is present

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48
Q

Why does Usain Bolts time at the end of the 100m sprint slow down

A

PC stores run out forcing him to use another source of energy which is slower

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49
Q

is the ATP-PC system aerobic or anaerobic

A

anaerobic

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50
Q

When does the ATP-PC system re-synthesis ATP

A

When the enzyme creatine kinase detects high levels of ADP

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51
Q

What does creatine Kinase do

A

Breaks down the phosphocreatine in the muscles to phosphate and creatine releasing energy

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52
Q

Phosphocreatine (PC) —>

A

phosphate (pi) + creatine (c) + energy

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53
Q

What is the equation that —> ATP

A

Energy + Pi + ADP

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54
Q

How much energy is left for when 1 molecule of PC is broken down to form ATP

A

Enough energy to form 1 molecule of ATP

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55
Q

As the PC system has a 1:1 ratio for producing ATP how efficient is it

A

Not very efficient

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56
Q

Does the ATP-PC produce any by products

A

No

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57
Q

How long does it take to replenish 50% of our ATP-PC stores

A

30s

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58
Q

How long does it take to replenish 100% of our ATP-PC stores

A

3 mins

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59
Q

How can you extend the time the ATP-PC system is utilized for

A

Creatine supplementation

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60
Q

What does the anaerobic glycolitic system depend on for it’s duration

A

The fitness of the individual

How high the intensity of the exercise is

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61
Q

What is activated when the PC stores are low

A

the enzyme glycogen phosphorylase

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62
Q

During anaerobic glycolysis how many ATP molecules are produced per glucose molecule

A

2 ATP/1 glucose molecule

2 of those are used to provide energy for glycolysis

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63
Q

What is the anaerobic glycolytic system also known as

A

lactate system

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64
Q

What intensity activity is the anaerobic glycolytic system used for

A

High intensity exercise

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65
Q

How long does the anaerobic glycolytic system last for

A

3 mins and peaks at 45 seconds

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66
Q

Advantages of the anaerobic glycolitic system

A
  • ATP can be resynthesised quickly
  • lactic can be converted to liver glycogen with O2 present
  • Can be used for a sprint finish
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67
Q

Disadvantages of the anaerobic glycolitic system

A
  • Lactic acid is a by-product
  • lactic acid denatures enzymes
  • small amounts of energy released from glycogen under anaerobic conditions
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68
Q

What is the energy continuum

A

describes which energy system is used for different types of physical activity

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69
Q

What energy systems are used for physical activity that lasts for 90s - 3 mins

A

anaerobic glycolytic and ATP-PC

70
Q

For type 1 muscle fibres what is their main energy system

A

Aerobic

71
Q

How many molecules of ATP can a type 1 muscle fibre produce

A

36

72
Q

For a type 1 muscle fibre is the ATP production fast or slow

A

Low but they’re less likely to fatigue

73
Q

What is VO2 max

A

The maximum volume of O2 that can be taken up by the muscles per minute

74
Q

What is submaximal O2 deficit

A

When there is not enough O2 available at the start of exercise to provide all the energy aerobically

75
Q

What is EPOC

A

The amount of O2 consumed during recovery above that which would have been consumed at rest during the same time

76
Q

What are the 2 components of EPOC

A

Fast component

Slow component

77
Q

What is O2 consumption

A

That amount of O2 we use to produce ATP

78
Q

What is O2 consumption also referred as

A

VO2

79
Q

How much O2 do we consume at rest

A

0.3-0.4 litres per minute

80
Q

What is the maximal amount of O2 consumption

A

3-6 litres per minute

81
Q

What does MAOD refer to

A

Maximum accumulated oxygen deficit

82
Q

What does MAOD give an indication to

A

Anaerobic capacity

83
Q

What is breathlessness after exercise referred as

A

EPOC

84
Q

How many days after a marathon may it take to replenish glycogen

A

several days

85
Q

How does the fast component restore ATP and phosphocreatine

A

Uses extra O2 that’s been taken in during recovery

86
Q

What does the fast component re saturate myoglobin with

A

O2

87
Q

How long does it take the fast component to re saturate phosphocreatine

A

3 mins

88
Q

How long does it take the fast component to re saturate phosphocreatine to 50%

A

30 seconds

89
Q

How many litres of O2 are consumed for the replenishment of phosphocreatine

A

3 litres

90
Q

Where does myoglobin store O2

A

In the sarcoplasm that’s diffused from haemoglobin

91
Q

How long does it take the surplus of O2 supplied through EPOC to replenish O2 stores

A

2 mins using 0.5 litres of O2

92
Q

How long does it take to recover from lactic acid

A

1 hour or longer depending on the exercise intensity

93
Q

What are the 3 ways lactic acid can be removed

A

Sweat urine
Converted into protein
the cori cycle

94
Q

What is the cori cycle

A

lactic acid is transported into the blood to the liver where it is converted to blood glucose and glycogen

95
Q

How is lactic acid removed when O2 is present

A

converted back into pyruvate and oxidised into CO2 and H2O in inactive muscles and organs

96
Q

Can muscles use lactic acid as an energy store

A

Yes

97
Q

Where is the majoirty of the lactic acid oxidised

A

mitochondria

98
Q

How does doing a cool down help with the removal of lactic acid

A

keeps metabolic rate of muscles high

keeps capillaries dilated allowing O2 can be flushed through removing lactic acid

99
Q

When does the slow replenishment stage occur

A

as soon as lactic acid appears in the muscle

100
Q

How many litres of O2 is used in the first half hour of recovery

A

5-6 litres removing 50% of lactic acid

101
Q

What does maintaining breathing and heart rate require and what for

A

extra O2 to provide energy needed for respiratory and heart muscles

Extra O2 is used for ATP and phosphocreatine replenishment

102
Q

How can you accelerate glycogen restoration

A

high carb meal

eating within 1 hour of exercise

103
Q

What is the 1st nutritional windows for optimal recovery after exercise

A

cars and proteins should be consumed in a 3:1 4:1 ratio

104
Q

What’s the 2nd nutritional window for optimal recovery after exercise

A

1-3 hours after exercise a high protein carb and healthy fat should be consumed

105
Q

Why after exercise should carbs and proteins be consumed in a 3:1 or 4:1 ratio

A

helps body re-synthesis muscle glycogen more efficiently then just consuming carbs on their own

106
Q

What is an example of an athlete consuming carbs and protein after exercise

A
  • Milkshake

- Protein shake (recovery shake)

107
Q

What happens to respiratory temp when body temp remains high

A

Respiratory rate remains high allowing performer to take in more O2

108
Q

What is needed to fuel the increase in temp in the body

A

Extra O2 from (slow component)

109
Q

Why isn’t the aerobic system good at producing energy rapidly

A

it’s to complicated

110
Q

Why can an 800m runner be more likely to run the race again

A

They’re mainly using their anaerobic glycolytic system
demand for energy is less
use the system for longer

111
Q

Why would a 400m runner be less likely to run the race again

A

high intensity of using anaerobic glycolytic system

be exhausted due to the build up of lactic acid

112
Q

Are lactate and lactic acid the same thing

A

No

113
Q

What is the by product of anaerobic glycolytic system

A

lactic acid as the result of glycolysis

114
Q

Is more or less lactic acid produced at higher intensity exercise

A

More is produced

115
Q

What does lactic acid produce when being broken down

A

H+ ions

116
Q

After H+ ions are released from lactic acid being broken down what does the remaining compound combine with

A

sodium ions or potassium ions to form the salt lactate

117
Q

Where does lactate accumulate

A

in the muscles

118
Q

What does more H+ ions slow down

A

enzyme activity affecting the break down of glycogen

119
Q

What happens to lactate produced in the muscles

A

diffuses into the blood and blood lactate an be measured

120
Q

What is lactate threshold

A

the point in exercise where lactic acid quickly accumulates in the blood

121
Q

When will you experience the lactate threshold

A

crossing the aerobic and anaerobic threshold

122
Q

When is lactate procued

A

It’s always being produced only in small amounts

123
Q

What happens to OBLA as exercise intensity increases

A

body can’t produce enough O2 to breakdown lactate

124
Q

How many millimoles can be found in the blood at rest

A

aprox 1-2 millimoles/litre

125
Q

How many millimoles can be found in the blood during exercise

A

aprox 4 millimoles/litre

126
Q

What is lactate threshold expressed as

A

A percentage of VO2 max

127
Q

What would the lactate threshold be a percentage of VO2 max for average performers

A

50-60 percent of their VO2 max

128
Q

What would the lactate threshold be a percentage of VO2 max for elite performers

A

70, 80 or 90 percent of their VO2 max

129
Q

What is fatigue caused by when working below the lactate threshold

A

Lactate

130
Q

Would you have a higher or lower lactate threshold if you were fitter

A

Higher

131
Q

What is a fitness test to illustrate OBLA

A

Multistage fitness test

132
Q

How does the multistage fitness test, test your lactate thresholds

A
  • Becomes increasingly harder untill performer can no longer provide energy aerobically
  • producing lactate causing fatigue
133
Q

What are the factors affecting lactate accumulation

A
  • Exercise intensity
  • muscle fibre type
  • rate of blood lactate removal
  • respiratory exchange ratio
  • fitness of the performer
134
Q

How does the indirect calorimetry work

A

estimate of energy expenditure through gaseous exchange

135
Q

What does the calorimetry measure

A

how much CO2 is produced and how much O2 is consumed at rsting and aerobic exercise

136
Q

What does calculating the gas volumes help us find out

A

The main substrate being used (fat or carbohydrate)

137
Q

What does the indirect calorimetry allow us to calculate

A

VO2

VO2 max

138
Q

What does measuring energy expenditure allow us to do

A

how intense exercise is
identify levels of fitness
effectiveness of training programme
highlight dietary requirements (recovery)

139
Q

Which sports use lactate sampling

A

running
swimming
rowing

140
Q

What does lactate sampling involve

A

taking tiny blood sample and a hand held device indicating how much lactate is present

141
Q

What does lactate sampling allow

A

idea of fitness level

select training zones

142
Q

What does it mean if the test results show a lower lactate level at the same exercise intensity

A

performer has an increase in peak speed/power
time to exhaustion
improved recovery heart rate
higher lactate threshold

143
Q

What is most used to estimate VO2 max

A

Multistage fitness test
Harvard step test
coopers 12 minute run

144
Q

What is done to measure VO2 max

A

direct gas analysis

145
Q

What is involved in a direct gas analysis

A

increasing treadmill intensities
cycle ergometer
rowing machine

146
Q

When performer is running on a treadmill what does the computer calculate for VO2 max

A

volume and concentration of O2 in expired air is measured and compared to % of O2 in atmospheare

147
Q

What is the respiratory exchange ratio

A

The ratio of CO2 produced compared to O2 consumed

148
Q

What is RER used to measure

A

exercise intensity

149
Q

What information does RER provide

A

Fuel usage dring exercise

150
Q

What energy sources can be oxidised

A
  • Carbs
  • fats
  • protein
151
Q

What will calculating the RER allow you to see

A

Which energy sources are being oxidised hence if the performer is working an or aerobically

152
Q

What is the RER equation

A

O2 consumed per min

153
Q

If the RER value is 1 what energy source would the performer be using

A

Carbs

154
Q

If the RER value is 0.7 what energy source would the performer be using

A

fats

155
Q

If the RER value over 1 what energy source would the performer be using

A

anaerobic so more CO2 produced then O2 consumed

156
Q

Does the percentage of O2 change at sea level and altitude

A

No the partial pressure of O2 drops at altitude

157
Q

As the partial pressure of O2 drops what happens to the diffusion gradient

A

reduction in the diffusion gradient between air and lungs and between alveoli and blood

158
Q

What effect does the reduction on the concentration gradient have on the blood

A

Less O2 so Hb isn’t as saturated

159
Q

How does less O2 in the blood affect the muscles

A

quicker onset anaerobic respiration

decreases aerobic performance and VO2 max

160
Q

How high above sea level does Altitude training take place

A

2500m

161
Q

How long do the affects of altitude training last

A

14 days

162
Q

What are the benefits of altitude training

A
  • Inncreased number of RBC and conc of Hb
  • increase in capillarisation and EPO
  • enhanced O2 transport
  • increased lactate tolerance
163
Q

How many weeks do you have to do altitude training for before you realise any benefits

A

several weeks

164
Q

What are the negatives of altitude training

A
  • altitude sickness
  • difficult to train at same intensity as PP of O2 is lower
  • loss of fitness
  • benefits lost quickly
  • psychological issues
165
Q

Is HIIT aerobic or anaerobic

A

Btoh

166
Q

What are the 4 variables of HIIT

A
  • Duration of work interval
  • Intensity/speed of interval
  • duration of the recovery interval
  • number of work intervals and recovery intervals
167
Q

What does HIIT involve

A

Short intervals of max intensity followed by recovery interval of low to moderate intensity exercise

168
Q

What energy system should you be using during the work period

A

Anaerobic

169
Q

What energy system should you be using during the recovery period

A

aerobic

170
Q

What does HIIT improve

A

Fat burning potential
glucose metabilism
aerobic and anaerobic endurance

171
Q

What are the 3 varitations of HIIT

A
  • high intensity work and low intensity recovery
  • different lengths of time for the work and recovery intervals
  • different exercise intensity for the recovery interval

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