bioenergetics Flashcards

1
Q

functions of fats

A
  • protection of internal organs
  • subcutaneous fat provides insulation
  • insulation of nerve cells; the myelin sheath surrounding each nerve cell is composed of fat
  • transportation of the fat soluble vitamins A,D,E and K, which require approx 20g of dietary fat per day
  • an incredibly rich energy source, each gram of fat yields 9 kcal, more than twice that of carbs and protein
  • help suppress hunger and provide the feeling of satiety and satisfaction
  • stored body fat provides an almost unlimited energy reserve when the other nutrients aren’t available
  • helps regulate female menstruation - low bodyfat = low oestrogen levels
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2
Q

functions of protein

A
  • enzymes are made entirely from protein and control both the rate and pattern of all metabolic reactions throughout the body
  • antibodies are proteins that are produced by white blood and released into the bloodstream
  • production and transportation of oxygen (haemoglobin)
  • in a fasted state, or when insufficient carbs are present, protein can be used as an energy source to form ATP. each g of protein contains 4 cals
  • protein forms approx 20% of the weight of the heart, skeletal muscles, liver and glands and also makes up around 10% of brain’s weight
  • many of the body’s hormones are formed from protein. these hormones act as chemical messengers, which dictate the body’s response to internal changes to its environment ~ 2 types = steroid hormones, protein hormones
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3
Q

steroid hormones

A

regulate growth and development of bodily tissues and are largely made from cholesterol

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4
Q

protein hormones

A

initiate immediate changes in the body and are largely made from amino acids
eg insulin, glucagon, growth hormones

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5
Q

complex carbs

A

take much longer to digest than a simple carb
usually provide prolonged supply of energy
once the carb has been digested, the end product of glucose is deposited into the bloodstream for immediate use as an energy source, or transported to and stored in the liver and skeletal muscles for storage as glycogen

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6
Q

glycogen

A

the form in which glucose is stored in the body
when blood glucose levels drop, glycogen stores are used to top up circulating blood glucose - makes sure brain and nervous system are still getting energy they need = process called glycogenolysis
liver glycogen store = supplies most to manage blood glucose
skeletal muscles glycogen store = supply to fuel contraction of muscle
muscles can only use glycogen stored in their own muscle cells

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7
Q

functions of carbohydrates

A

blood glucose in the only source of energy the brain and nervous system can use - bg = partially digested from of carb
contain large quantities of fibre = assist digestive system in transporting food along alimentary canal
helps preserve the body’s protein reserves, which helps maintain a healthy metabolism
serve as a ‘metabolic primer’ to ease the metabolism of fat = when carbs are insufficient, the body is unable to release energy from its fat stores efficiently
after strenuous exercise the body’s glycogen stores are depleted - carbs post exercise replenish stores and promote recovery
needed for water storage in the body
each g of glycogen stored is accompanied by 2.7ml water - without glycogen, water cannot be retained

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8
Q

triglycerides

A

most dietary fats consist of triglycerides
during digestion, each triglyceride is broken down into 3 fatty acids and one glycerol molecule in the duodenum of the small intestine
dietary fats take longer than other macros to digest because they do not dissolve in water and are not easily broken down by lipase (fat-digesting enzyme)

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9
Q

digested fatty acids and glycerol molecules

A

these are absorbed into lymphatic system, which deposits them into the bloodstream where they are transported to the membranes of adipose
the glycerol molecules are usually transported to the liver where they are converted to glucose through the process of glycogenesis

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10
Q

when additional ATP is required

A

esp at rest and lower intensity exercise, triglycerides are released from adipose tissue, which releases fatty acids back into the circulatory system
these fatty acids are transported by the cardiovascular system and diffused into the mitochondria, where they are metabolised aerobically to form ATP.

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11
Q

saturated fats

A

saturated with hydrogen = more toxic and harmful to health

usually found in animal and dairy products

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12
Q

unsaturated fats

A

generally liquid at room temperature and originate from plant sources
contain double bond, which connect adjoining carbon atoms which makes them more chemically reactive and available for metabolism.
one or more of hydrogen binding sites are vacant

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13
Q

amino acids in protein

A

20 amino acids make up structural component of protein
12 can be synthesised by body, 8 must be obtained through diet.
12 = non essential amino acids, 8 = essential amino acids

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14
Q

when there is insufficient protein

A

when there is insufficient protein or the protein lacks required amino acids, the body must generate or free them from existing protein tissues (namely muscle and organ tissues)
amino acids can be used from expired enzymes - once enzyme has performed role it can be degraded to meet the body’s protein needs at that time

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15
Q

when there is excessive protein intake

A

with excessive protein intake, the surplus aminos are transported to liver and converted into glucose through gluconeogenesis.
if blood glucose levels are normal and body’s glycogen levels are full, the new glucose molecules are converted into fatty acids and stored as adipose tissue = lipogenesis

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16
Q

protein and insufficient carbs

A

proteins are used as an energy source when insufficient carbohydrates are consumed. Carbs exert a muscle sparing effect. when carbs are deficient or low, the body uses a series of catabolic processes to breakdown and convert amino acids to glucose through gluconogenesis

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17
Q

metabolism

A

describes the sum of all chemical reactions that take place in the body; some of these reactions are concerned with releasing energy while others are associated with storing it

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18
Q

catabolic reactions

A

those that require the breakdown of larger molecules into smaller ones, like when glycogen is broken down into glucose and even further to release ATP

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19
Q

anabolic reactions

A

those that require the synthesis of larger molecules from smaller ones, as in hypertrophy, where additional amino acids are used to build new protein/muscle cells

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20
Q

chemical energy

A

stored in the foods we consume
not immediately metabolised to fuel work, but stored in a different form for use later
when the stored chemical energy is needed during exercise, it is metabolised to generate mechanical energy within skeletal muscles = movement
this changes again to become heat energy - which is released from cells

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21
Q

kilocalorie

A

energy is measured using kilogram calories (1000 calories) = kilocalories/kcal
1kcal = the volume of heat required to raise the temperature of 1 litre of water by 1 degrees
sometimes is measured in kilojoule/kj
1kcal = 4.186 kj
kj = the amount of work required to move a 1kg object a distance of 1 metre under standard force of gravity

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22
Q

two primary mechanisms in which energy can be generated (energy systems)

A

anaerobic energy production - achieved in absence of oxygen and includes 2 component energy systems by the name of ATP/CP system, and the lactic acid system
aerobic energy production - dependent on oxygen and takes place in mitochondria

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23
Q

the energy currency - ATP

A

only direct source of energy that cells can use
can be viewed as temporary reservoir of potential energy that can provide energy instantly.
stored in small quantities in the watery component of the cells (sarcoplasm)- therefore must be continually resynthesised
when ATP is required it is hydrolysed (reacts with water to breakdown) and releases its stored energy, water and free phosphate bond into cellular environment
catalyst of reaction is enzyme myosin ATPase
ATP becomes ADP and needs to be converted back - the body only stores small amounts of ATP so if biological system is to remain active; these biochemical processes are collectively referred to as energy systems

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24
Q

Creatine Phosphate system

A

body’s fastest anaerobic method of replenishing ATP
can fuel max intensity exercise for up to 10 seconds - 2+ min recovery period needed
CP can convert ADP back to ATP
under extreme physiological stress, the body can create ATP by combining 2 ADP molecules to for 1 ATP molecule and 1 free phosphate - this is stage 3 of CP system. this reaction is catalysed by enzyme myokinase
preferred energy source for type 2b muscle fibres
needs longer periods of recovery to allow CP to be replenished - interval training is good for developing efficiency of this system
effective training results in a greater storage and availability of CP within the muscle cells

25
Q

the Lactic Acid System

A

also known as glycolytic system
the breakdown of carb based molecules like glucose and glycogen to form ATP anaerobically
most energy is produced by this system at 30 secs sustained intense activity and limited to a maximum of 3 minutes of high intensity ATP production
glycolysis takes place in watery part of cell
interval and fartlek training are best for improving efficiency of this system - threshold training is also good

26
Q

glycolysis

A

the process in which glucose is broken down into ATP
the lactic acid system is anaerobic so it is referred to as anaerobic glycolysis
involves a series of 12 complex chemical reactions
glycogen and glucose are degraded to form pyruvic acid which occurs regardless if oxygen is present. in lactic acid system no oxygen is present so this is converted into lactic acid. if exercise continues, lactic acid has to be removed from muscle cell by circulatory system and taken to liver to be converted back into glucose

27
Q

net energy gain from anaerobic glycolysis

A

2 ATP molecules = 5% of the energy that glucose could produce through aerobic pathways

28
Q

lactic acid

A

a metabolic by-product that if allowed to accumulate in muscle will interfere with muscle’s ability to contract
it is capable of releasing hydrogen ions which increase the acidity of the muscle cell, and impede many of the chemical reactions and processes required to continue exercising
fatigue is commonly caused by the release of hydrogen ions and not in production of lactic acid

29
Q

the lactate threshold

A

the point at which lactic acid production exceeds removal
lactic acid and lactate are not the same thing
chemical buffers like bicarbonate buffer lactic acid to reduce its effect on muscle pH - in this process lactic acid is converted into lactate and removed from cell via circulatory system

30
Q

fast twitch muscle fibres and glycolysis

A

fast twitch contain high levels of anaerobic enzymes which catalyse and accelerate the speed at which the glycolytic reactions take place. these muscle fibres contain very few mitochondria which makes them highly suited to support glycolysis

31
Q

2 primary mechanisms in which energy can be generated

A

1) anaerobic energy production is achieved in the absence of oxygen and includes two component energy systems by the name of ATP/CP system, and the lactic acid system.
2) aerobic energy production is dependent on oxygen and takes place in the mitochondria

32
Q

anaerobic glycolysis (lactic acid system)

A
  • fuels high-intensity exercise for up to 3 minutes - making it most dominant in 200-800 metres.
  • lactic acid system is preferred energy system for the type 2a muscle fibres.
  • type 2b muscle fibres can use this system when they is insufficient ATP and CP available
33
Q

integration of the energy systems

A
  • energy systems do not operate in isolation
  • at rest and exercise, all 3 energy systems are active to some extent to ensure body’s needs continue to be met
  • exercise intensity largely determines which energy system will be used
  • with exception of maximal and explosive actions like a tennis serve or a javelin throw, which largely rely on intramuscular stores of ATP and CP, higher intensity activities generally rely on glucose and glycogen (from carbs)
  • as intensity is lowered, oxygen, fats and proteins also become readily available for use as an energy substitute
  • although the aerobic energy system may not contribute to energy production during high intensity activities, it still plays a crucial role in repaying the oxygen debt and recovery once the activity ceased.
34
Q

the anaerobic/lactate threshold

A
  • a theoretical point at which the body switches from aerobic to anaerobic pathway
  • training above the anaerobic threshold is generally unnecessary for most exercisers when trying to improve cardiovascular health
  • training at or above the lactate threshold can however help those who engage in competitive CV events, serious exercisers or those looking to lose a considerable amount of weight.
  • by elevating the lactate threshold, an exerciser is able to perform work at higher intensity and for a longer period of time
  • fat can only be burned aerobically so those who want to do so should elevate their lactate threshold
35
Q

The Aerobic System

A
  • body’s preferred and most efficient energy system
  • unlike CP and LA systems, can utilise energy from a variety of sources including carbs, fat and protein
  • provides most of the energy generated by the body on a daily basis
  • cannot react as quickly as anaerobic pathways
  • the breakdown of fats is called lipolysis and takes place in mitochondria
  • fat contains over double the energy of carbs and protein, the energy availability from stored fat represents an unlimited reservoir
  • a single molecule of fat yields 460 ATPs, which shows why stored fat is so difficult to burn.
  • protein is only used as an energy source when there is insufficient glycogen available in muscle cell
  • largely takes place in the type 1 slow twitch muscle fibres
  • the by-products are carbon dioxide and water
36
Q

aerobic glycolysis

A
  • concerned with breakdown of carbs in presence of oxygen and is far more efficient
  • pyruvic acid that is produced anaerobically, is converted into pyruvate
  • pyruvate enters the mitochondria where it goes through the citric acid cycle to generate 38 ATPs from each glucose molecule.
37
Q

Onset Blood Lactate Accumulation (OBLA)

A
  • refers to the point at which the accumulation of lactic acid in the muscles begins to interfere with exercise intensity and technique.
  • lactic acid and lactate are by-products of anaerobic glycolysis but they are not the same substance.
  • lactic acid is found in the muscle and is a sign of the rate at which anaerobic glycolysis occurs
  • lactate is found in blood and shows the rate at which lactic acid is cleared from muscular environment.
  • lactate is not a waste product and can be used as an energy substrate by other muscles.
  • when blood lactate levels are high, the production of lactic acid and hydrogen ions within the muscle is also high which increases risk of fatigue.
  • this typically occurs at around 4 mmols/L of blood lactate
  • Thus lactate accumulation in blood is an indicator of the production and clearance of lactic acid from the muscle
38
Q

energy contribution at different exercise intensities (OBLA)

A
  • during lower intensity exercise where there is a greater reliance on aerobic pathways, the most significant fuel used is fat
  • as exercise intensity increases, the CV system’s ability to deliver sufficient oxygen to metabolise fat is reduced.
  • altho high intensity workouts do not burn a large % of energy from fat, they do burn more total energy and so a greater volume of fat calories can still be burned if the session is sustained for a sufficient duration.
  • HIIT appears to significantly reduce insulin resistance, which is a factor known to accelerate fat storage.
39
Q

CP system activities

A
maximal sprinting (50-100m) 
heavy weightlifting (1-2 rep max) 
2-3 mins rest
40
Q

Lactic Acid system activities

A

muscular strength and endurance training
200-800m race
high intensity intervals training above the lactate threshold
(approx 80-90% MHR)

41
Q

CP system energy source

A

intra-muscular stores of ATP & CP

42
Q

Lactic Acid system source

A

glycogen stores of the liver, skeletal muscles and blood glucose

43
Q

aerobic energy source

A

glucose, glycogen, fat (adipose tissue), protein (lean tissue)

44
Q

CP system by product

A

none

45
Q

Lactic acid system by product

A

pyruvic acid - if oxygenated can be converted to glucose, otherwise becomes lactic acid

46
Q

aerobic by product

A

carbon dioxide and water

47
Q

CP system duration

A

0-10 seconds

48
Q

Lactic acid system duration

A

10secs - 3 mins

49
Q

aerobic duration

A

continuous

50
Q

CP system muscle fibres

A

fast twitch (type 2b)

51
Q

Lactic acid system muscle fibres

A

fast twitch and slow twitch (type 2b and 2a)

52
Q

aerobic muscle fibres

A

slow twitch ( type 1 and 2a)

53
Q

CP system limiting factor

A

increased stores of CP

54
Q

Lactic Acid limiting factor

A

ability of CV system to remove lactic acid from the muscle area

55
Q

aerobic limiting factor

A

fatigue of the cardio-respiratory system to supply sufficient oxygen

56
Q

CP system training adaptations

A
  • increased production and release of CP from the liver to speed up recovery
  • faster breakdown of CP due to greater levels of creatine kinase
57
Q

Lactic Acid training adaptations

A
  • increased storage of glycogen (diet dependent)
  • improved anaerobic glycolysis
  • improved clearance of lactic acid
  • increased anaerobic threshold & point of OBLA
  • the net effect of the above adaptations enables individuals to work harder for longer
58
Q

aerobic training adaptations

A
  • increased uptake and utilisation of oxygen in muscle
  • improved capillarisation
  • increased size and number of mitochondria
  • increased fat metabolism
  • increased glycogen storage
  • increased anaerobic threshold
  • increased aerobic capacity (V02 max)