Chapter 5-6 Flashcards
Fuel sources: carbohydrates
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
Fuel sources: fats
Stored in the muscles and triglycerides as free fatty acids. Used in the aerobic system and at rest. Eg. Sugary foods
Fuel source: protein
Stored in the muscles as amino acids. Used in the aerobic system and recovery/ muscle growth and repair. Eg. Meat fish
Preferred fuel source at rest
Fats because there is a lot of oxygen and time to them break down
Preferred fuel source at sub as intensity
Carbohydrates because energy is required quicker and it doesn’t use up as much oxygen to break down
Preferred fuel source at maximal intensity
Carbohydrates because they can be broken down a anaerobically or aerobically
Yield and rate of ATP PC
Yield: 0.7 ATP per PC molecule
Rate: very fast
Yield and rate of anaerobic glycolysis system
Yield: 2-3 ATP per glucose molecule
Rate: fast
Yield and rate of the aerobic system
Yield: 38 ATP per glucose molecule(carbs)
441 ATP per triglyceride molecule (fat)
Rate:slow
Key characteristics of the ATP PC system
By products: Pi, C, ADP
Predominant: 1-10 seconds
Peak power 1-5 seconds
Key characteristics of the anaerobic glycolysis system
By products: lactate and hydrogen ions
Predominant: 15-30 seconds
PeAk power: 5-15 second
Key characteristics of the aerobic system
By products: CO2 heat and O2
Predominant: >75 seconds
Peak power: 1-1.15 minutes
Contribution of each system: marathon
ATP PC: very start
Anaerobic glycolysis: once ATP PC depleted, chasing opponent, running to the finish line (higher intensities)
Aerobic: majority of the event
Interplay
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
Fuel sources: phosphocreatine
Stored in the muscle cells. Used in the ATP PC system. 3.6 molecules per minute
Benefits of train the systems
By training the systems it means a person can work at higher intensities and longer durations before they fatigue.
Carbohydrate loading
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
Glycaemic index
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
High GI foods
Foods that raise blood glucose levels quickly. Eg, cake, soft drink
Low GI foods
Foods that have minimal effect on glucose production. Eg. Fruit and vegetables
Fatigue mechanisms
Fuel depletion
Elevated body temp
Neuromuscular events
Accumulation of metabolic by products
Fuel depletion
Intramuscular ATP PC Muscle glycogen Blood glucose. As energy stores are continually depleted, fatigue occurs causing performance quality to decrease
Metabolic by products
Hydrogen ions in plasma and muscles.
Inorganic phosphates.
ADP.
Calcium ions
Neuromuscular events
Decreased CNS firing
Impaired sodium and potassium gradients
Impair calcium ions
Elevated body temp
Very high core temp.
Increased rate of hydration.
Redistribution of blood to assist cooling
Sodium potassium pump
Pi are released into the cytoplasm where they reduce the amount of Ca2+ that can then Be released by the sodium potassium pump
Lactate
Lactate is used to convert into food fuel and resynthesise ATP
LIP
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.
Working above your LIP
When you work above your LIP lactate will accumulate in the blood (OBLA) too much lactate causes fatigue.
Predominant energy system when working above your LIP
Aerobic system is predominant but it used the anaerobic system to help out
Active recovery
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
Passive recovery
Stoping or resting after an event, oxygen is brought in to resynthesise PC. This assists in fuel depletion and neuromuscular events
Fuel depletion recovery
Passive, fuel restoration.
By products recovery
Active, massage, contrast bathing
Neuromuscular events recovery
Sports drinks, passive
Elevated body temp recovery
Prevention: hydration, ice baths, shade
Hydration
Cools down the body to maintain core temperature. Important so that the body doesn’t go above 37 degrees
Electrolytes
Helps with neuromuscular events in recovery.
They help regulate heart beat
Oxygen uptake
Increase oxygen consumption as duration and intensity increase
Oxygen deficit
At the start of exercise when oxygen demand is greater then oxygen supply
Steady state
During exercise when oxygen demand is equal to oxygen supply
Oxygen debt/EPOC
At the end of exercise when oxygen supply is greater then oxygen demand
Slow replenishment
Clearing hydrogen ions, getting the body temperature back to pre exercise and food fuels back to pre exercise
Fast replenishment
Restores PC
