8.1 Energy systems Flashcards
1
Q
What energy type do we use for muscle contractions
A
Adenosine Triphosphate
2
Q
What molecules is ATP comprised of
A
- 1 Adenosine
- 3 phosphates
3
Q
How is the energy from ATP released
A
breaking the bonds
4
Q
What enzyme breaks down ATP
A
ATPase
5
Q
What is formed once ATPase breaks down ATP
A
- Adenosine di-phosphate
- inorganic phosphate (pi)
6
Q
Chemical reactions in our body are fuelled by what
A
- food
- Phosphocreatine
7
Q
Where is phosphocreatine found
A
Muscles
8
Q
What are the 3 types of energy systems
A
- Aerobic
- ATP-PC
- Anaerobic Glycolytic
9
Q
What energy type will high intensity exercise rely on
A
anaerobic energy
10
Q
What are the 2 ways anaerobic energy can be produced
A
- Anaerobic glycolytic
- ATP-PC
11
Q
What energy system will be used for low intensity exercise
A
Aerobic
12
Q
What does the aerobic system do with glycose
A
breaks it down into CO2 and H20
13
Q
What is H20 and CO2 efficient in the presence of (aerobic system)
A
O2
14
Q
How many molecules of ATP can be produced when oxidising glucose
A
38 molecules of ATP
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)
16
Q
The products of fat and protein metabolism are reduced to which molecule
A
Acetyl coenzyme A
17
Q
Where does Acetyl Coenzyme A enter
A
Krebs cycle (stage 2 of aerobic system)
18
Q
What are the 3 stages of the aerobic system
A
- Glycolysis
- Krebs cycle
- Electron transport chain
19
Q
Is glycolysis aerobic or anaerobic
A
Aerobic
20
Q
Where does the first stage of the aerobic system take place
A
Sarcoplasm of the muscle cell
21
Q
What is Glycolysis
A
the breakdown of glucose to pyruvic acid
22
Q
How many molecules of ATP are produced when glucose undergoes glycolysis
A
2 molecules of ATP
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
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
25
What does the acetyl group do once inside the mitochondria
combines with oxaloacetic acid forming citric acid
26
what element is removed from citric acid inside to mitochondria
Hydrogen
27
What happens once Hydrogen is removed from citric acid
it undergoes oxisative carboxylation
28
What does oxdative carboxylation mean
CO2 is produced through the removal of a C group as a result of oxidation reactions.
29
what happens to carbon in the krebs cycle
Forms CO2 and is taken to the lungs to be breathed out
30
What happens to Hydrogen in the krebs cycle
taken to the electron transport chain
31
How is Hydrogen carried to the electron transport chain
By hydrogen carriers
32
Where does hydrogen being carried occur
in the cristae of the mitochondria
33
What happens to hydrogen when inside the mitochondria
Hydrogen splits into hydorgen ions and electrons and they're charged with potential energy
34
What happens when the hydrogen ions are oxidised
They form H2O
35
What do hydrogen electrons do in the electron transport chain
provide energy to resynthesise ATP
36
What is beta oxidation
fat is broken down into glycerol and free fatty acids for transportation by the blood
37
When fatty acids undergo beta oxidation what happens
convewrted into acetyl coenzyme A
38
Which molecules makes more ATP fatty acids or glucose
Fatty acids
39
why are fatty acids used for long duration low intensity exercise
they produce more ATP per molecule
40
What are the advantages of the aerobic system
- 36 mole of ATP produced
- no fatiguing by products (CO2 + H2O)
- lots of glycogen and triglyceride stores so exercise can last a long time
41
What is a disadvantage of the aerobic system (fatty acids)
Fatty acid transportation to the muscles is low and also requires 15% more O2 to be broken down the glycogen
42
What fuel does the ATP-PC system use
Phosphocreatine (PC)
43
What is PC
Energy rich phosphate compound found in the sarcoplasm of the muscles
44
When are our ATP-PC stores used
single maximal movement
45
What is an example of a sport where we would use our phosphocreatine stores
- Long jump take off
| - shot putt
46
How long can your PC stores last
5-8 seconds
47
What is the only way you can replenish your PC stores
Low intensity work where O2 is present
48
Why does Usain Bolts time at the end of the 100m sprint slow down
PC stores run out forcing him to use another source of energy which is slower
49
is the ATP-PC system aerobic or anaerobic
anaerobic
50
When does the ATP-PC system re-synthesis ATP
When the enzyme creatine kinase detects high levels of ADP
51
What does creatine Kinase do
Breaks down the phosphocreatine in the muscles to phosphate and creatine releasing energy
52
Phosphocreatine (PC) --->
phosphate (pi) + creatine (c) + energy
53
What is the equation that ---> ATP
Energy + Pi + ADP
54
How much energy is left for when 1 molecule of PC is broken down to form ATP
Enough energy to form 1 molecule of ATP
55
As the PC system has a 1:1 ratio for producing ATP how efficient is it
Not very efficient
56
Does the ATP-PC produce any by products
No
57
How long does it take to replenish 50% of our ATP-PC stores
30s
58
How long does it take to replenish 100% of our ATP-PC stores
3 mins
59
How can you extend the time the ATP-PC system is utilized for
Creatine supplementation
60
What does the anaerobic glycolitic system depend on for it's duration
The fitness of the individual
| How high the intensity of the exercise is
61
What is activated when the PC stores are low
the enzyme glycogen phosphorylase
62
During anaerobic glycolysis how many ATP molecules are produced per glucose molecule
2 ATP/1 glucose molecule
| 2 of those are used to provide energy for glycolysis
63
What is the anaerobic glycolytic system also known as
lactate system
64
What intensity activity is the anaerobic glycolytic system used for
High intensity exercise
65
How long does the anaerobic glycolytic system last for
3 mins and peaks at 45 seconds
66
Advantages of the anaerobic glycolitic system
- ATP can be resynthesised quickly
- lactic can be converted to liver glycogen with O2 present
- Can be used for a sprint finish
67
Disadvantages of the anaerobic glycolitic system
- Lactic acid is a by-product
- lactic acid denatures enzymes
- small amounts of energy released from glycogen under anaerobic conditions
68
What is the energy continuum
describes which energy system is used for different types of physical activity
69
What energy systems are used for physical activity that lasts for 90s - 3 mins
anaerobic glycolytic and ATP-PC
70
For type 1 muscle fibres what is their main energy system
Aerobic
71
How many molecules of ATP can a type 1 muscle fibre produce
36
72
For a type 1 muscle fibre is the ATP production fast or slow
Low but they're less likely to fatigue
73
What is VO2 max
The maximum volume of O2 that can be taken up by the muscles per minute
74
What is submaximal O2 deficit
When there is not enough O2 available at the start of exercise to provide all the energy aerobically
75
What is EPOC
The amount of O2 consumed during recovery above that which would have been consumed at rest during the same time
76
What are the 2 components of EPOC
Fast component
| Slow component
77
What is O2 consumption
That amount of O2 we use to produce ATP
78
What is O2 consumption also referred as
VO2
79
How much O2 do we consume at rest
0.3-0.4 litres per minute
80
What is the maximal amount of O2 consumption
3-6 litres per minute
81
What does MAOD refer to
Maximum accumulated oxygen deficit
82
What does MAOD give an indication to
Anaerobic capacity
83
What is breathlessness after exercise referred as
EPOC
84
How many days after a marathon may it take to replenish glycogen
several days
85
How does the fast component restore ATP and phosphocreatine
Uses extra O2 that's been taken in during recovery
86
What does the fast component re saturate myoglobin with
O2
87
How long does it take the fast component to re saturate phosphocreatine
3 mins
88
How long does it take the fast component to re saturate phosphocreatine to 50%
30 seconds
89
How many litres of O2 are consumed for the replenishment of phosphocreatine
3 litres
90
Where does myoglobin store O2
In the sarcoplasm that's diffused from haemoglobin
91
How long does it take the surplus of O2 supplied through EPOC to replenish O2 stores
2 mins using 0.5 litres of O2
92
How long does it take to recover from lactic acid
1 hour or longer depending on the exercise intensity
93
What are the 3 ways lactic acid can be removed
Sweat urine
Converted into protein
the cori cycle
94
What is the cori cycle
lactic acid is transported into the blood to the liver where it is converted to blood glucose and glycogen
95
How is lactic acid removed when O2 is present
converted back into pyruvate and oxidised into CO2 and H2O in inactive muscles and organs
96
Can muscles use lactic acid as an energy store
Yes
97
Where is the majoirty of the lactic acid oxidised
mitochondria
98
How does doing a cool down help with the removal of lactic acid
keeps metabolic rate of muscles high
| keeps capillaries dilated allowing O2 can be flushed through removing lactic acid
99
When does the slow replenishment stage occur
as soon as lactic acid appears in the muscle
100
How many litres of O2 is used in the first half hour of recovery
5-6 litres removing 50% of lactic acid
101
What does maintaining breathing and heart rate require and what for
extra O2 to provide energy needed for respiratory and heart muscles
Extra O2 is used for ATP and phosphocreatine replenishment
102
How can you accelerate glycogen restoration
high carb meal
| eating within 1 hour of exercise
103
What is the 1st nutritional windows for optimal recovery after exercise
cars and proteins should be consumed in a 3:1 4:1 ratio
104
What's the 2nd nutritional window for optimal recovery after exercise
1-3 hours after exercise a high protein carb and healthy fat should be consumed
105
Why after exercise should carbs and proteins be consumed in a 3:1 or 4:1 ratio
helps body re-synthesis muscle glycogen more efficiently then just consuming carbs on their own
106
What is an example of an athlete consuming carbs and protein after exercise
- Milkshake
| - Protein shake (recovery shake)
107
What happens to respiratory temp when body temp remains high
Respiratory rate remains high allowing performer to take in more O2
108
What is needed to fuel the increase in temp in the body
Extra O2 from (slow component)
109
Why isn't the aerobic system good at producing energy rapidly
it's to complicated
110
Why can an 800m runner be more likely to run the race again
They're mainly using their anaerobic glycolytic system
demand for energy is less
use the system for longer
111
Why would a 400m runner be less likely to run the race again
high intensity of using anaerobic glycolytic system
| be exhausted due to the build up of lactic acid
112
Are lactate and lactic acid the same thing
No
113
What is the by product of anaerobic glycolytic system
lactic acid as the result of glycolysis
114
Is more or less lactic acid produced at higher intensity exercise
More is produced
115
What does lactic acid produce when being broken down
H+ ions
116
After H+ ions are released from lactic acid being broken down what does the remaining compound combine with
sodium ions or potassium ions to form the salt lactate
117
Where does lactate accumulate
in the muscles
118
What does more H+ ions slow down
enzyme activity affecting the break down of glycogen
119
What happens to lactate produced in the muscles
diffuses into the blood and blood lactate an be measured
120
What is lactate threshold
the point in exercise where lactic acid quickly accumulates in the blood
121
When will you experience the lactate threshold
crossing the aerobic and anaerobic threshold
122
When is lactate procued
It's always being produced only in small amounts
123
What happens to OBLA as exercise intensity increases
body can't produce enough O2 to breakdown lactate
124
How many millimoles can be found in the blood at rest
aprox 1-2 millimoles/litre
125
How many millimoles can be found in the blood during exercise
aprox 4 millimoles/litre
126
What is lactate threshold expressed as
A percentage of VO2 max
127
What would the lactate threshold be a percentage of VO2 max for average performers
50-60 percent of their VO2 max
128
What would the lactate threshold be a percentage of VO2 max for elite performers
70, 80 or 90 percent of their VO2 max
129
What is fatigue caused by when working below the lactate threshold
Lactate
130
Would you have a higher or lower lactate threshold if you were fitter
Higher
131
What is a fitness test to illustrate OBLA
Multistage fitness test
132
How does the multistage fitness test, test your lactate thresholds
- Becomes increasingly harder untill performer can no longer provide energy aerobically
- producing lactate causing fatigue
133
What are the factors affecting lactate accumulation
- Exercise intensity
- muscle fibre type
- rate of blood lactate removal
- respiratory exchange ratio
- fitness of the performer
134
How does the indirect calorimetry work
estimate of energy expenditure through gaseous exchange
135
What does the calorimetry measure
how much CO2 is produced and how much O2 is consumed at rsting and aerobic exercise
136
What does calculating the gas volumes help us find out
The main substrate being used (fat or carbohydrate)
137
What does the indirect calorimetry allow us to calculate
VO2
| VO2 max
138
What does measuring energy expenditure allow us to do
how intense exercise is
identify levels of fitness
effectiveness of training programme
highlight dietary requirements (recovery)
139
Which sports use lactate sampling
running
swimming
rowing
140
What does lactate sampling involve
taking tiny blood sample and a hand held device indicating how much lactate is present
141
What does lactate sampling allow
idea of fitness level
| select training zones
142
What does it mean if the test results show a lower lactate level at the same exercise intensity
performer has an increase in peak speed/power
time to exhaustion
improved recovery heart rate
higher lactate threshold
143
What is most used to estimate VO2 max
Multistage fitness test
Harvard step test
coopers 12 minute run
144
What is done to measure VO2 max
direct gas analysis
145
What is involved in a direct gas analysis
increasing treadmill intensities
cycle ergometer
rowing machine
146
When performer is running on a treadmill what does the computer calculate for VO2 max
volume and concentration of O2 in expired air is measured and compared to % of O2 in atmospheare
147
What is the respiratory exchange ratio
The ratio of CO2 produced compared to O2 consumed
148
What is RER used to measure
exercise intensity
149
What information does RER provide
Fuel usage dring exercise
150
What energy sources can be oxidised
- Carbs
- fats
- protein
151
What will calculating the RER allow you to see
Which energy sources are being oxidised hence if the performer is working an or aerobically
152
What is the RER equation
CO2 expired per min
-----------------------------
O2 consumed per min
153
If the RER value is 1 what energy source would the performer be using
Carbs
154
If the RER value is 0.7 what energy source would the performer be using
fats
155
If the RER value over 1 what energy source would the performer be using
anaerobic so more CO2 produced then O2 consumed
156
Does the percentage of O2 change at sea level and altitude
No the partial pressure of O2 drops at altitude
157
As the partial pressure of O2 drops what happens to the diffusion gradient
reduction in the diffusion gradient between air and lungs and between alveoli and blood
158
What effect does the reduction on the concentration gradient have on the blood
Less O2 so Hb isn't as saturated
159
How does less O2 in the blood affect the muscles
quicker onset anaerobic respiration
| decreases aerobic performance and VO2 max
160
How high above sea level does Altitude training take place
2500m
161
How long do the affects of altitude training last
14 days
162
What are the benefits of altitude training
- Inncreased number of RBC and conc of Hb
- increase in capillarisation and EPO
- enhanced O2 transport
- increased lactate tolerance
163
How many weeks do you have to do altitude training for before you realise any benefits
several weeks
164
What are the negatives of altitude training
- altitude sickness
- difficult to train at same intensity as PP of O2 is lower
- loss of fitness
- benefits lost quickly
- psychological issues
165
Is HIIT aerobic or anaerobic
Btoh
166
What are the 4 variables of HIIT
- Duration of work interval
- Intensity/speed of interval
- duration of the recovery interval
- number of work intervals and recovery intervals
167
What does HIIT involve
Short intervals of max intensity followed by recovery interval of low to moderate intensity exercise
168
What energy system should you be using during the work period
Anaerobic
169
What energy system should you be using during the recovery period
aerobic
170
What does HIIT improve
Fat burning potential
glucose metabilism
aerobic and anaerobic endurance
171
What are the 3 varitations of HIIT
- high intensity work and low intensity recovery
- different lengths of time for the work and recovery intervals
- different exercise intensity for the recovery interval
