Chapter 3 - Bioenergetics Flashcards
define Energy
The ability to do physical work
Explain metabolism
sum of all chemical reactions in the body that either uses or create energy. the combination of the catabolic (ie. digestion of food) and anabolic process (ie. use of amino acids to build muscles)
Explain Homeostasis
is when the demand for energy is comfortably met by the supply of available ATP, all body function can occur with relative ease because the body is in a state of balance and stability.
what is ATP
the energy currency of the body. a chemical compound made up of adenosine and 3 phosphate molecules
what are the 4 energy system use by the body
ATP-CP system
Anaerobic system
Aerobic system
Fatty acid oxidation system
ATP-CP: main source of energy type of energy intensity level ATP production Rate Capacity of ATP production Endurance capacity Time consideration example activity
ATP - Creatine phosphate immediate Highest (maximal) Highest Lowest Lowest 1-10 seconds short distance sprint
Anaerobic (glycotic system) main source of energy type of energy intensity level ATP production Rate Capacity of ATP production Endurance capacity Time consideration example activity
Carbohydrate short term very hard to vigorous high Low low 10 sec - 2 min 200-400 m sprint
Aerobic (glycotic system) main source of energy type of energy intensity level ATP production Rate Capacity of ATP production Endurance capacity Time consideration example activity
Carbohydrate long term Vigorous to light low high high 2 minutes and up marathon, hike
Fatty Acid oxidation system main source of energy type of energy intensity level ATP production Rate Capacity of ATP production Endurance capacity Time consideration example activity
Fat long term light to very light lowest highest highest 2 minutes and up marathon, hike
what is the Lactate Threshold
(burning sensation in muscle)
The point at which the body begins to form lactic acid, beyond what it can metabolize with the oxygen present.
Describe EPOC and its role in exercise recovery
Excess postexercise oxygen consumption helps the body repay the oxygen debt created
during the exercise session. After the workout is complete and the need for a higher supply of energy
diminishes or ends, the body continues to take in extra oxygen to repay oxygen debt and begin cellular
repair created by exercise. EPOC helps the body recover from both aerobic and anaerobic activities.
Describe the relationship between metabolism and the energy used for muscle contraction.
Energy is the ability to do work, and metabolism is the sum of all chemical reactions in
the body that either use or create energy. Our bodies are constantly converting chemical energy from
food into mechanical energy to contract our muscles.
What is EPOC helping the body with after a workout?
- Repay the oxygen debt
- reload oxygen to the blood returning to the lungs from active muscles
- repair tissues through the redistribution of calcium, potassium and sodium ions
- meet the energy of a harder working heart
- support the elevated metabolism
How can you develop the ATP-cp system? and what kind of rest would you suggest?
through interval training program. Make your client work intervals of 10-20 second at a ratio of 1:3 or 1:6 (10second of work, 30-60 second of rest) a set could look like this:
6reps x 10sec sprint (with 30 second rest in between) and rest 5-10 minutes between sets. do as many sets as possible to get them to do a total work of 2-8 minutes. they should do a rest relief either walk or stretch during that 5-10 minute break.
How can you develop your anaerobic glycolytic system?
sets could look like:
6reps x 30sec of sprint (with 60 second of rest between each) following by 10-12 minutes between sets. total sets depends on , but you would want the client to get a total workout time of about 2-12minutes .
During the rest the client should do a light jog. work to rest ratio = 1:2-1:5 (20sec of work and between 40-120 sec of rest)
explain what a training session would look like to develop the aerobic system?
the work to rest ratio should be 2:1 (10 minute of work, 5 minute of rest) session should not exceed 60 minutes of work time. You could make them go on a walk. and their rest should be a total rest relief, do nothing.
Saliva
- Provides lubrication
- Breaks down carbohydrates with enzyme amylase
Protein Breakdown
- Broken down through churning and stomach acids/enzymes
- Broken down into amino acids called peptides
- Also broken into di and tripeptides
Carbohydrate Breakdown
- Small intestine
- Enzymes (Amylase)
- Broken into simple sugars (glucose)
Dietary Fat Breakdown
- Small intestine
- Enzymes (Lipases)
- Broken into fatty acids and monoglycerides
Bioenergetics
The study of how energy flows in the human body
Aerobic metabolism
Sum of anabolic and catabolic process that occur in an aerobic context (using oxygen)
Anaerobic metabolism
Sum of anabolic and catabolic process that occur in an anaerobic context (not using oxygen)
Anaerobic Systems
- No oxygen
- Intense exercise when body has no time to get enough oxygen to body to produce ATP
- Created within the cytosol of the cell
ATP-CP (Phosphagen) System
- Up to 10 seconds of energy
- CP is stored 4-5 times more than ATP
- Phase 1: ATP splits forming ADP and P and energy
- Phase 2: Creatine kinase enzyme is used and CP splits, releasing to provide energy and reform ATP from ADP
Anaerobic (Glycolytic) System
- Up to 2 minutes at max intensity
- Cytoplasm: Glucose produces two ATP, Glycogen produces three ATP
- Three carbon compound called pyruvate is formed
- Pyruvate breaks down into lactic acid
- Lactic acid lowers cellular PH, making the molecule more acidic. Lowers speed and strength of muscle
- If exercise exceeds two minutes the muscle will shut down or blood will be able to deliver adequate oxygen, allowing for aerobic system to produce additional ATP
Lactate Threshold
When more lactic acid is formed than the body can metabolize
Lactic Acidosis
The point at which lactic acid causes muscle failure
Adaptations to Lactic Acid
- Muscle cells can be trained to produce less lactic acid by increasing glycolytic enzymes by 10%-25%
- Cells eventually become more efficient at working with lactic acid as well
