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Physical Education > Chapter 5-6 > Flashcards

Chapter 5-6 Flashcards

1
Q

Fuel sources: carbohydrates

A

Stored in the liver and muscles as glycogen. Used in the anaerobic glycolysis system and the aerobic system. Eg pasta, bread. 1.6 molecules produced per minute

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2
Q

Fuel sources: fats

A

Stored in the muscles and triglycerides as free fatty acids. Used in the aerobic system and at rest. Eg. Sugary foods

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3
Q

Fuel source: protein

A

Stored in the muscles as amino acids. Used in the aerobic system and recovery/ muscle growth and repair. Eg. Meat fish

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4
Q

Preferred fuel source at rest

A

Fats because there is a lot of oxygen and time to them break down

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5
Q

Preferred fuel source at sub as intensity

A

Carbohydrates because energy is required quicker and it doesn’t use up as much oxygen to break down

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6
Q

Preferred fuel source at maximal intensity

A

Carbohydrates because they can be broken down a anaerobically or aerobically

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7
Q

Yield and rate of ATP PC

A

Yield: 0.7 ATP per PC molecule
Rate: very fast

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8
Q

Yield and rate of anaerobic glycolysis system

A

Yield: 2-3 ATP per glucose molecule
Rate: fast

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9
Q

Yield and rate of the aerobic system

A

Yield: 38 ATP per glucose molecule(carbs)
441 ATP per triglyceride molecule (fat)
Rate:slow

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10
Q

Key characteristics of the ATP PC system

A

By products: Pi, C, ADP
Predominant: 1-10 seconds
Peak power 1-5 seconds

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11
Q

Key characteristics of the anaerobic glycolysis system

A

By products: lactate and hydrogen ions
Predominant: 15-30 seconds
PeAk power: 5-15 second

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12
Q

Key characteristics of the aerobic system

A

By products: CO2 heat and O2
Predominant: >75 seconds
Peak power: 1-1.15 minutes

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13
Q

Contribution of each system: marathon

A

ATP PC: very start
Anaerobic glycolysis: once ATP PC depleted, chasing opponent, running to the finish line (higher intensities)
Aerobic: majority of the event

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14
Q

Interplay

A

The 3 energy systems work together to resynthesise ATP.
The energy systems overlap, they never work independently.
One system will be dominant at all stages

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15
Q

Fuel sources: phosphocreatine

A

Stored in the muscle cells. Used in the ATP PC system. 3.6 molecules per minute

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16
Q

Benefits of train the systems

A

By training the systems it means a person can work at higher intensities and longer durations before they fatigue.

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17
Q

Carbohydrate loading

A

The practice of increasing carbohydrate stores within the muscles and body by increasing carb intake and tapering training in the time leading up to an event

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18
Q

Glycaemic index

A

An index that ranks food on a scale of 0-100, according to how much they raise blood sugar over a two hour period, compared to glucose

19
Q

High GI foods

A

Foods that raise blood glucose levels quickly. Eg, cake, soft drink

20
Q

Low GI foods

A

Foods that have minimal effect on glucose production. Eg. Fruit and vegetables

21
Q

Fatigue mechanisms

A

Fuel depletion
Elevated body temp
Neuromuscular events
Accumulation of metabolic by products

22
Q

Fuel depletion

A 
Intramuscular ATP 
PC
Muscle glycogen
Blood glucose.
As energy stores are continually depleted, fatigue occurs causing performance quality to decrease
23
Q

Metabolic by products

A

Hydrogen ions in plasma and muscles.
Inorganic phosphates.
ADP.
Calcium ions

24
Q

Neuromuscular events

A

Decreased CNS firing
Impaired sodium and potassium gradients
Impair calcium ions

25
Q

Elevated body temp

A

Very high core temp.
Increased rate of hydration.
Redistribution of blood to assist cooling

26
Q

Sodium potassium pump

A

Pi are released into the cytoplasm where they reduce the amount of Ca2+ that can then Be released by the sodium potassium pump

27
Q

Lactate

A

Lactate is used to convert into food fuel and resynthesise ATP

28
Q

LIP

A

Typically occurs at exercise intensities equal to 85% MHR.

the last point where the body can remove hydrogen ions as fast as they’re coming on.

29
Q

Working above your LIP

A

When you work above your LIP lactate will accumulate in the blood (OBLA) too much lactate causes fatigue.

30
Q

Predominant energy system when working above your LIP

A

Aerobic system is predominant but it used the anaerobic system to help out

31
Q

Active recovery

A

Moving around after the event to clear the hydrogen ions. Oxygen is present to assist in clearing the hydrogen ions. Movement is a lower intensity of the event

32
Q

Passive recovery

A

Stoping or resting after an event, oxygen is brought in to resynthesise PC. This assists in fuel depletion and neuromuscular events

33
Q

Fuel depletion recovery

A

Passive, fuel restoration.

34
Q

By products recovery

A

Active, massage, contrast bathing

35
Q

Neuromuscular events recovery

A

Sports drinks, passive

36
Q

Elevated body temp recovery

A

Prevention: hydration, ice baths, shade

37
Q

Hydration

A

Cools down the body to maintain core temperature. Important so that the body doesn’t go above 37 degrees

38
Q

Electrolytes

A

Helps with neuromuscular events in recovery.

They help regulate heart beat

39
Q

Oxygen uptake

A

Increase oxygen consumption as duration and intensity increase

40
Q

Oxygen deficit

A

At the start of exercise when oxygen demand is greater then oxygen supply

41
Q

Steady state

A

During exercise when oxygen demand is equal to oxygen supply

42
Q

Oxygen debt/EPOC

A

At the end of exercise when oxygen supply is greater then oxygen demand

43
Q

Slow replenishment

A

Clearing hydrogen ions, getting the body temperature back to pre exercise and food fuels back to pre exercise

44
Q

Fast replenishment

A

Restores PC

Physical Education (6 decks)

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