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Sports Science 315 > C1 Ex Phys A > Flashcards

C1 Ex Phys A Flashcards

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1
Q

energy
- what
- key roles (4)
- how much per day?

A
  • energy is the ability to perform work
  • comes from the breakdown of ATP
  • key roles: 1. muscle contraction, 2. repair tissues, 3. nerve conduction, 4. hormone manufacturing
  • typical person uses their own body weight + over in ATP per day
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2
Q

ATP
- role
- stored as?
- describe ATP splitting
- role of energy systems

A
  • powers all metabolic reactions
  • stored as glycogen or fat

ATP splitting
1. ATP molecule - 1 adenosine, 3 phosphates (Pi)
2. ADP molecule - 3rd Pi breaks off, releases energy, cause muscle contraction
3. ATP molecule - fuel used to resynthesise 3rd Pi to ADP

  • ATP splitting/resynthesis must occur on an ongoing basis to generate constant energy
  • this is the role of energy systems - breakdown fuel and use the energy to resynthesise ATP
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3
Q

creatine phosphate
- names
- storage
- sources
- usage

A
  • known as: phosphocreatine, PC, CP, PCr
  • storage: muscle + brain cells
  • sources: half from food, half resynthesised by the body (in liver, kidneys, pancreas)
  • usage: produces energy by splitting (used to regenerate ATP)
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4
Q

carbohydrates
- what
- transport
- storage (3)
- glycemic index

A
  • includes sugars + starches, simple or complex
    Transport:
  • broken down by digestive system into glucose
  • transported in blood
  • also, glucose is released from liver into blood to control blood glucose lvls
    Storage:
  • in blood (GLUCOSE)
  • in muscles + liver (GLYCOGEN)
  • as fat (ADIPOSE TISSUE)

GLYCEMIC INDEX
- high GI - 70-100: quickly broken down, rapid energy release (jelly beans, sports drinks, fruit juice)
- medium GI - 55-70: (bread, couscous, sweet potato)
- low GI - 0-55: slow, sustained long term energy release (lentils, milk, carrots)

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5
Q

fats
-what
- made up of…
- transport
- storage
- sources
- why is it important? (4)

A
  • high energy molecules
  • made up of: triglycerides + fatty acids
  • sources: food (oils, butter, avo, dairy, meat), produced from storage of excess carbs
  • transport: in blood as free fatty acids (FFAs)
    Storage:
  • mostly as adipose tissue
  • in muscles + liver (triglycerides)
  • in blood (FFAs)
    Important:
  • energy from fat breakdown mostly used during rest + periods of low int, sub max exercise
  • produces most energy/gram than other fuels
  • provides up to half of body’s everyday energy
  • provides protection for organs
  • production of cell membranes, hormones, cholestrol
  • primary fuel source when carbs are depleted (long periods of exercise)
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6
Q

proteins
- made from…
- roles (4)
- usage
- transport
- storage

A
  • made from AAs
    Roles:
  • formation + growth of body tissues (esp muscles)
  • repair + recovery of damaged tissues
  • production of RBCs, hormones, enzymes
  • emergency fuel source
  • usage: event of extremity, after carbs/fats depleted (eg. ultra marathon, starvation)
  • transport: in blood (AAs) to sites where needed
    Storage:
  • not technically ‘stored’
  • in blood/body fluids (AAs)
  • in skeletal muscle (AAs)
  • excess AAs converted to adipose tissue
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7
Q

hitting the wall

A
  • occurs when liver + muscle glycogen stores are depleted
  • fats must be used as primary energy source
  • breakdown of fat is slow compared to carbs (requires more energy)
  • ATP production is slowed
  • results in sudden fatigue, decreased power output
  • only occurs after extended period of exercise
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8
Q

glycogen sparing

A
  • glycogen stores are not used early on in exercise due to body’s increased ability to use triglycerides as fuel
  • aerobic system can metabolise fats efficiently, preserving glycogen stores for later
  • this delays glycogen depletion, allowing athlete to access them at a later point
  • = delayed exhaustion
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9
Q

ATP production during REST
(aerobic + fuel sources)

A
  • energy requirement = low (not under physical stress)
  • all energy supplied aerobically due to abundant O2 supply
  • occurs in mitochondria

Fuel sources
- mostly fats (2/3), stored w/i muscle + body adipose tissue
- glucose/glycogen (1/3), breakdown in muscles + liver
- fat is richer source of energy, however requires abuandance of O2 to breakdown. therefore it is used at rest

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10
Q

ATP production during EXERCISE (anaerobic - why?)

A
  • energy requirement = high
  • body under physical stress = increased O2 demand to working muscles
  • respiratory + circulatory systems unable to meet this
  • body starts producing energy anaerobically
  • if the activity is sub max, aerobic can be used
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11
Q

traits of anaerobic vs aerobic systems

A

Anaerobic
- provides energy quickly + powerfully in absence of O2
- only operate for short period
- small ATP yield
- produce toxic byprducts with cause fatigue

Aerobic
- produce ATP for sustained periood of time (at rest or sub max)
- slow, sustained release, not rapid
- large ATP yield
- no toxic byproducts

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12
Q

Why are both anaerobic + aerobic systems necessary?

A
  • aerobic = effecient at producing ATO (large yield, long period of time, sustained release)
  • however, anaerobic is essential as O2 transportation is not efficient enough to sustain ATP production during higher int exercise
  • limited speed by circ + resp systems
  • CO2/O2 exchange is often not rapid enough to sustain the body’s ATP supplies
  • need to be able to produce energy w/o O2!!!!
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13
Q

ATP-PC system
- when?
- system type
- fuel
- duration
- effectiveness

A
  • When: power/explosuve efforts (sprint, throw, weight lift, jump)
  • anaerobic (no O2)

Fuel
- phosphocreatine (PC)
- stores located w/i muscle
- ATP produced through PC breakdown in muscle
- splitting of PC allows a phosphate to synthesise to an ADP molecule = ATP
- this occurs until PC stores are depleted

Duration
- two parts of the system
- ATP stores w/i muscle (0-2 sec)
- PC stores (2-10 sec)
- overall, ATP-PC system dominant for first 10 sec of max effort exercise
- takes 3-5 min to restore ATP/PC stores w/i muscles during rest

Effectiveness
- speed is fast: produces ATP almost instantly
- however: produces a limited quantity of ATP, depleted quickly

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14
Q

lactic acid system
- when?
- system type
- byproducts
- fuel
- duration
- process

A
  • dominant during high int (still sub max) exercise (400m sprint, 500m row, team game)
  • anaerobic (no O2)
  • Fuel: glycogen/glucose, the incomplete breakdown of glucose (anaerobic glycolysis)
  • Duration: dominant from 10-30 sec until 2-3 min of high int (after which aerobic takes over)

PROCESS
- glycogen (stored in liver + skeletal muscle)
- broken down to glucose
- converted via GLYCOLYSIS to
- pyruvic acid (small ATP yield)
when insufficent O2 (too much pyruvate for aerobic system to use), converted to
- = LACTIC ACID, H+ ions

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15
Q

lactic acid accumulation

A
  • lactic acid is produced by body constantly
  • during rest + most exercise (not max), lactic acid production = the rate at which it is removed
  • = no accumulation

AT HIGH INT:
- lactic acid & H+ ion production increases, rate of removal increases
- athlete will reach their lactate threshold
- if continued, LA + H continue to increase expotentially
- increase in muscle acidity, fatigue,
- cannot physically continue, must slow or stop

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16
Q

lactate threshold/lactate inflection point (LIP)
- graphs

A
  • the point at which the production of lactate is greater than the rate of its removal
  • once reached, LA + H increase expotentially
  • also referred to as OBLA
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17
Q

lactic acid removal
- determined by?
- fates of LA

A
  • rate of removal (muscle to blood stream) determined by rate of blood flow thru muscles)

FATES
- a little taken up by heart + skeletal muscle, converted to pyruvic acid, used for ATP
- MAJORITY converted by the liver to:
- 65% resynthesised to CO2 + H2O
- 20-25% to glycogen
- 10% to protein
- 5% to glucose

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18
Q

aerobic system
- when?
Location, fuel, process, byproducts, yield:
- glycolysis
- citric acid cycle
- electron transport chain

A
  • dominant during sub-max efforts from 2-5 min onwards
  • most efficient system, produces most ATP overall
  • slow ATP production, large yield
  • CO2, H2O + heat byproducts

GLYCOLYSIS
- occurs in muscle cell
- glycogen -> glucose -> pyruvic acid
- anaerobic breakdown of glycogen/glucose
- occurs in both aerobic + anaerobic systems (in LA system, P is converted to lactate instead)
- only needed when carbs are used as the fuel source (fats + proteins go straight to next stage)

CITRIC ACID CYCLE
- occurs in mitochondria
- fuel: pyruvic acid / fats (lipolysis) /prtoteins
- aerobic, fuel combines with O2
- byproducts: CO2 (released via lungs), H+ ions (used in next stage)
- ATP yield: small

ELECTRON TRANSPORT CHAIN
- occurs in mitochondria
- byproducts: H2O (diffuses into tissues/blood), heat (released)
- aerobic
- ATP yield: LARGE (majority)

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19
Q

Summarise the AEROBIC system (flow chart process)

A
  • glycogen
  • glucose
  • broken down via GLYCOLYSIS (small ATP yield) to:
  • pyruvate (or fats/proteins used instead)
  • if O2 present:
  • CITRIC ACID CYCLE (byproducts: CO2 - released, H+ ions - used) + small ATP yield
  • E TRANSPORT CHAIN (byproducts: H2O - diffuses into body, heat - released) + large ATP yield
  • total: 30-38 ATP
20
Q

roles of haemoglobin vs myoglobin

A
  • H: TRANSPORTS O2 in the blood to capillary beds of muscles
  • M: ATTRACTS O2 from bloodstream into muscle cells + STORES O2 within muscle cells
21
Q

myoglobin (definition + role)

A
  • red oxygen binding protein in skeletal muscle cells
  • when O2 diffusion from blood -> muscle is too slow for O2 demands, myoglobin will release O2
  • usually during intermittent exercise
22
Q

Describe how aerobic training enhances O2 efficiency within the body.

A

enhances the body’s ability to attract O2 into muscle cells = performance increase:
- increased size + number of mitochondria
- increased myoglobin stores

23
Q

muscle fibre types
- how does it vary w/i individuals?

List the:
Aer/an, fatigue res, blood supp, colour, fibre diameter, contract speed/force, mito, exercise type:
- slow twitch 1A
- fast twitch 2A
- fast twitch 2B

A
  • skeletal muscle fibre makeup is determined by genetics
  • all muscles contain varying proportions of fibres w/i them
  • fibre makeup varies w/i diff muscles of smae indv. eg. slow dom leg, vs fast dom arm

SLOW TWITCH (1A)
- aerobic
- high fatigue resistant
- red
- small fibre diameter
- contract slowly, low force
- high mitochondria
- endurance exercise (repeated contractions)

FAST TWITCH (2A)
- anaerobic + aerobic
- medium fatigue resistant
- pink
- medium fibre diameter
- contract rapidly, medium force
- medium mitochondria
- medium distance/efforts (repeated contractions)

FAST TWITCH (2B)
- anaerobic
- low fatigue resistant
- white
- large fibre diameter
- contract rapidly, high force
- low mitochondria
- short, rapid, intense efforts

24
Q

energy system interplay

A

the ongoing and continual overlapping contribution of the 3 energy systems during exercise

25
Q

Describe how energy system interplay changes dependent on 3 factors:
- duration
- intensity
- activity type

A
  • all 3 energy systems operate at any one time
  • however, which system is DOMINANT at a given time changes
  • gransition is gradual
  • dominance depends on 3 factors:

DURATION
- ATP-PC: 0-10 sec dominant
- LA: 10-60 sec dominant
- Aerobic: over 1-2 minutes becomes dominant (at sub max)

INTENSITY
- high intensity: O2 cannot circulate at a rapid enough rate = ATP-PC + LA system dominant
- low/medium intensity: sub max = aerobic dominant
- @ start of any activity, ATP-PC + LA dominant
- @ any point where aerobic cannot sustain exercise, the anaerobic systems make up the difference

ACTIVITY TYPE
- fast, rapid movements = ATP-PC
- sub-max = aerobic

26
Q

How does aerobic fitness influence energy system interplay?

A

will influence which system is the dominant energy producer
- increases in aerobic fitness = better ability to utilise O2 thru delivery/transport
- therefore, better Ae fitness will mean the aerobic system will become dominant earlier on.

27
Q

acute responses vs chronic responses
- how are they grouped?

A
  • acute: immediate changes w/i the body in response to exercise
  • chronic: long-term, semi-permanent adaptations as a result of regular exercise (take at min 6 weeks to develop)
  • responses can be grouped into 3 categories: cardiovascular, respiratory, muscular
28
Q

CARDIOVASCULAR acute responses
- what do they do?
- list (7)

A

facilitate the efficient delivery of O2 to working muscles in order to meet the increased demand for energy

  • > HR
  • > SV
  • > Q
  • > BP
  • changed blood redisribution
  • > a-VO2 diff
  • > GE
29
Q

CARDIOVASCULAR acute responses
- heart rate (HR)

A
  • increased
  • > demand for fuel, O2 + removal of waste products
  • heart required to pump faster + harder to supply > blood to body
  • MHR = 220 - age
30
Q

CARDIOVASCULAR acute responses
- stroke volume (SV)

A
  • increased
  • volume of blood ejected from left ventricle w each beat (mL/beat)
  • increases then plateaus
  • affected by 3 factors:
  • Frank-Staring Mechanism (> amount of blood in L ventricle = stronger contraction = more blood returning to heart - a cycle)
  • Neural Stimulation (nerves in heart increase contractions)
  • Peripheral Resistance (resistance of blood movement caused by small vessels is decreased by vasodilation)
31
Q

CARDIOVASCULAR acute responses
- cardiac output (Q)

A
  • volume of blood pumped by heart per minute (mL/min)
  • Q = SV x HR
  • also increased by chronic adapation
32
Q

CARDIOVASCULAR acute responses
- blood pressure (BP)

A
  • increased
  • the pressure exerted by the blood against the arteries as it travels thru blood vessels
  • eg. 120/80
  • Systolic: BP as heart contracts (ejects), higher + first of two values
  • Diastolic: BP as heart relaxes (fills), lower + second of two values
  • BP affected by: gender (females have lower), age (increases), exercise (increases Sys BP), stress/excitement (increases)
33
Q

CARDIOVASCULAR acute responses
- blood redistribution

A
  • changes
  • systemic blood flow = flow of blood around the body, affected by:
  • VASODILATION: capillaries + arteries expand, increasing blood flow
  • VASOCONSTRICTION: capillaries + arteries constrict, decreasing blood flow
  • blood flows to tissues/cells based on lvl of activity and therefore O2 demand
  • more blood is suppled to body parts working harder than others.

During rest:
- constrict to muscles (not needed), dilate to organs
- 15-20% systemic blood flow to muscles

During exercise:
- dilate to muscles (needed), constrict to organs
- 80-90% systemic blood flow to muscles

34
Q

CARDIOVASCULAR acute responses
- arteriovenous blood difference (a-VO2 diff)

A
  • increased
  • the diff between blood O2 conc in the arties versus the veins (mL/100mL)

At rest:
- arteries have a greater conc of O2
- O2 diffuses into blood from lungs
- O2 rich blood moves from heart into arteries
- carried around body, diffuses out
- returns via veins

During exercise
- demand is increased
- more O2 required, more is used from the blood
- therefore, venous blood returning will have a lower O2 conc compared to @ rest
- = a-VO2 diff is GREATER during exercise

  • REST: arteries around 20mL/100mL, veins 15mL/100mL
  • EXERCISE: arteries around 20mL/100mL, veins 5mL/100mL
35
Q

CARDIOVASCULAR acute responses
- gas exchange

A
  • changes
  • O2 into blood from lungs, CO2 out of blood and respired in exhale
  • site of external GE: alveoli (air-blood, blood-air)
  • site of internal GE: muscle fibres (blood-cells, cells-blood)
36
Q

RESPIRATORY acute responses
- what do they do?
- respiratory rate (RR)
- tidal volume (TV)
- pulmonary/minute ventilation (VE)
- O2 uptake (VO2)

A
  • facilitate an increase in O2 availability and CO2 removal (= enhance gas exchange)

RR
- increases
- no. breaths taken per min (/min)
- increases in exercise due to > O2 demand

TV
- increases
- volume of air inhaled AND exhaled per breath

VE
- increases
- volume of air moved in AND out of respiratory tract each minute (L)
- VE = RR x TV

VO2
- increases

37
Q

O2 DEFICIT
- define
- why does it happen?

A

O2 DEFICIT: when there is a difference between the amount of O2 required for the task (demand) and the anount the body is able to supply

Why?
- aerobic system is preferred over anaerobic systems (more efficient, no byproducts)
- when moving from rest -> exercise, or to a higher intensity, it is not able to do this:
- the aerobic system takes time to adjust its acute responses to meet the new demands of the activity.
- O2 cannot circulate rapidly enough = a deficit occurs.
- therefore, anaerobic systems supply energy to compensate/ make up the difference.

38
Q

STEADY STATE
- define
- why is it ideal?
- depends on?
- moving b/w steady states

A
  • when there is a balance between the body’s energy demand and the energy supply
  • O2 demand = O2 supply
  • an ideal state: means aerobic system is primarily being used, no toxic byproducts, + a fuel abundance
  • depends on fitness lvls (trained athletes have better CVR system - efficient at processing O2)
  • moving b/w steady states causes an O2 deficit (due to adjustment of aerobic system to meet new demands)
39
Q

EPOC
- define
- purpose?
- describe graph

A
  • excessive post-exercise O2 consumption
  • the ‘extra’ O2 consumed during a recovery period after exercise (shown by increased TV, RR, HR etc)
  • EPOC ‘replaces’ the O2 deficit accrued during exercise, repaying the debt
  • on a graph, EPOC is demonstrated by a gradual decline in VO2 (not a sharp drop immediately after).
40
Q

VO2

A

the volume of OXYGEN being taken up + used by the body at ANY given time (L/min)
- at rest: around 0.25L/min
- increases during exercise

41
Q

VO2 MAX
- define
- absolute vs relative (units?)
- usefulness

A

the MAXIMAL amount of oxygen able to be consumed per minute at max lvl intensity exercise (L/min)
- Absolute: does not take body mass into account (L/min)
- Relative: DOES take body mass into account (mL/min/kg)
- useful as can be used as an indicator of aerobic potential/success

42
Q

List the factors affecting VO2 max (5).

A
  • Aerobic fitness: chronic adaptations due to training enhance VO2 max (> fitness = > VO2 max)
  • Body size: O2 + energy demands differ + are relative to size, bigger size = bigger CVR system
  • Gender: women in general have lower VO2 maxes due to less muscle mass + more adipose tissue
  • Genetics: people can improve their VO2 max, but the extent to which they can is predetermined
  • Age: declines rapidly after 50, can peak as early as early teens
43
Q

LACTATE THRESHOLD/LIP
- define
- how can LIP be estimated? (values)
- improving LIP (2)
- buffering

A
  • LIP: the point at which the production of lactate is greater than the rate of its removal
  • far better indicator of performance than VO2 max
  • it is highly trainable

LIP can be estimated through an indv.’s HR + VO2 max:
- Trained: 90% MHR, 70-80% VO2 max
- Untrained: 60% MHR, 50-60% VO2 max

Can be improved by:
- continuous pace (aerobic SS)
- interval/intermittend training (aer + anae)

Buffering
- the body will use lactate to assist in the removal of H+ ions from the muscles
- this neutralises/decreases the acidity
- allowed muscles to continue working for longer
- LIP training enhances buffering abilities

44
Q

List the MUSCULAR acute responses to exercise (6).

A
  • increased motor unit + muscle fibre recruitment
  • increased blood flow to muscles (vaso con/res)
  • increased muscle temp
  • increased enzyme activity (to produce ATP)
  • increased O2 supply + use
  • decreased muscle energy stores (ATP, PC, glycogen + triglycerides)
45
Q

CHRONIC ADAPTATIONS circulatory-respiratory
- at rest
- during sub max
- during max

A

AT REST
- > SV
- >blood volume + haemoglobin
- > capillarisation of heart + skeletal muscle
- < RHR
- < BP
- < lung ventilation
- > cardiac hypertrophy

DURING SUB MAX (aerobic)
- > SV
- > LIP
- > a-VO2 diff
- < HR
- < min ventilation
- < BP
- < or unchanged VO2
- UNCHANGED Q

DURING MAX (anaerobic)
- > SV
- > Q
- > VO2
- > LIP
- > or unchanged musc blood flow
- > min ventilation
- > a-VO2 diff

46
Q

Describe the chronic adapation of CARDIAC HYPERTROPHY. (endurance vs non-endurance athletes)

A
  • circulatory-respiratory adapation
  • refers to the size and thickness of the heart muscle
  • endurance athletes: left ventricle becomes larger, no increase in ventricle wall thickness
  • non-endurance: left ventricle wall becomes thicker, no change in ventricle size
47
Q

CHRONIC ADAPTATIONS muscular
- endurance training
- non-endurance training

A

ENDURANCE TRAINING (aerobic)
- > no. + size of mitochondria
- > myoglobin conc
- > O2 utilisation
- > oxidation of fats (glycogen sparing)
- > stores of triglycerides, glycogen + ATP-PC
- > size of slow twitch muscle fibres
- < utilisation of anaerobic system

NON-ENDURANCE TRAINING (anaerobic)
- >ATP-PC system capacity (> ATP/PC stores + enzymes)
- > glyocolytic capacity (> glycogen stores + enzymes
- > size of fast twitch muscle fibres
- > speed + force of musc contraction
- > no. muscle capillaries
- > strength of connective tissue

Sports Science 315 (5 decks)

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