Chapter Six : The 3 Energy Systems Working Together to Produce ATP

Question 1

What is the fuel that is necessary for all muscular contractions?

Answer 1

ATP

Question 2

What are the three energy systems that produce ATP?

Answer 2

ATP-PC system
Anaerobic Glycolysis system
Aerobic energy system

Question 3

Interplay

Answer 3

A situation where all 3 energy systems contribute to ATP production, with one system being the major producer at all times

Question 4

What are the 3 food fuels that are used to recharge ATP?

Answer 4

Carbohydrates
Fats
Proteins

Question 5

Carbohydrate storage

Answer 5

Stored as glucose in the blood

Stored as glycogen in the liver/muscles

Question 6

Fat storage

Answer 6

Stored as free fatty acids in the blood

Stored as adipose tissue in the muscles/liver

Question 7

Protein storage

Answer 7

Stored as amino acids in blood/muscles

Question 8

ATP

Answer 8

Adenosine triphosphate
A chemical compound made up of adenosine and three phosphates; energy released by the breakdown of ATP enables cellular function and muscular movement

Question 9

How is energy released from ATP?

Answer 9

The third phosphate breaks off the chain and creates ADP (adenosine diphosphate) and an inorganic phosphate

Question 10

How does ATP resynthesise?

Answer 10

Stored Phosphate Creatine breaks down and combines with ADP to create ATP

Question 11

How is glycolysis broken down?

Answer 11

Broken down into two pyruvic acid molecules that release ATP as energy
Sufficient O2 = aerobic glycolysis, goes into mitochondria to produce more ATP
Insufficient O2 = anaerobic glycolysis, transforms into lactate then lactic acid and H+ ions

Question 12

Breakdown of food fuels at rest

Answer 12

33% glucose

66% fats

Question 13

Breakdown of food fuels at maximal activity

Answer 13

100% glucose/carbs

Question 14

Breakdown of food fuels at submaximal activity

Answer 14

70% glucose
20% fats
10% protein

Question 15

Contribution of carbs to energy production

Answer 15

During anaerobic (high intensity, short duration) exercise carbs are the primary source once PC has been depleted
During submaximal activity energy comes from glucose then fats
Glucose is preferred fuel source because they take less O2 to break down into ATP

Question 16

Contribution of fats to energy production

Answer 16

Transport of free fatty acids to muscle fibres is slow
Lots of O2 to break it down
In prolonged submaximal exercise fats begin to take over as glycogen is depleted
As fats use more oxygen it causes athletes to slow down to allow O2 to create ATP

Question 17

The contribution of protein to energy production

Answer 17

Large amounts of O2 is required to break down protein for energy so it is not used as a fuel source unless in extreme circumstances
Forms the building blocks of tissue (growth and repair)
Important for the synthesis of hormones and antibodies

Question 18

Average athlete food fuel consumption

Answer 18

10-15% protein
25-30% of fats
55-65% carbs

Question 19

Disadvantage of overconsuming food groups

Answer 19

Protein - displacement of carb-rich foods, excess fat intake, nitrogen excretion (dehydration)
Fats- CVD, atherosclerosis

Question 20

Glycemic index definition

Answer 20

An index that ranks foods on a scale of 0-100 according to how much they raise blodd sugar over a 2 hour period

Question 21

GI measures

Answer 21

< 55 = Low GI
55-69 = Medium GI
>70 = High GI

Question 22

Low GI food examples

Answer 22

Bread - multigrain, sourdough
Cereal - muesli, oats
Rice - Basmati
Pasta - noodles, wheat pasta
Grains - quinoa, pearl cous cous
Legumes - chickpeas, kidney beans
Starchy vegetables - sweet potato
Fruit - Apple, banana
Dairy - milk, yoghurt

Question 23

High GI food examples

Answer 23

Icecream
rice cakes
Condenesed milk
Cantaloupe
potato
Broad beans
Polenta/cous cous
Gnocchi
white/brown rice
coco pops
white/wholemeal bread

Question 24

Prolonged endurance events energy proudction

Answer 24

As the intensity of the exercise drops and the duration increases the body relies more on fats as fuel
In the early stages of a race glycogen is used first but the sooner an athlete can use fatty acids the greater glycogen they can stroe for later in the race when intensity tends to increase

Question 25

The cross over concept

Answer 25

Is the intensity at which energy from carbohydrates predominates over energy from fats

Question 26

Glycogen sparing definition

Answer 26

A long term adaptation that allows fats to be used more readily and earlier during performances; this results in less use of the lactic acid system and allows glycogen to be used much later in performances

Question 27

ATP-PC energy system

Answer 27

Is anaerobic and doesn’t require O2
It uses PC to resynthesise ATP but only has 10 secs worth
Only can be replenished at complete rest og about 60 secs
>95% of max HR
Byproducts are inorganic phospates and ADP

Question 28

Anaerobic glycolysis system

Answer 28

Anaerobic
Produces lactate/lactic acid - makes muscles acidic
It is slower than ATP-PC as it has more complex chemical reactions
Higher yield than ATP PC
85-95% of max HR

Question 29

Lactate Inflection Point

Answer 29

The exercise intensity that lactate can be removed as fast as it is produced
The intensity where AG becomes dominant aerobic system

Question 30

Onset of Blood Lactate

Answer 30

When lactate levels reach 4mmol/L and begin to rise rapidly, causing fatigue in the body

Question 31

Aerobic Energy System

Answer 31

Uses O2 to completely break down glycogen and fatty acids
It rebuilds ATP at a much slower rate
Lasts for a really long time until fuels completely deplete
Oxidises the H+ ions and converts it to glycogen
Provides significant energy in maximal energy
<85% of max HR
Byproducts are CO2, H2O and heat

Question 32

Steady state definition

Answer 32

When the intensity of the exercise can be matched by the supply of O2

Question 33

What does interplay depend on?

Answer 33

The dominance of each system

Intensity, type and duration of exercise

Question 34

O2 uptake/ O2 deficit

Answer 34

At the start of exercise O2 demand is more than O2 uptake

Anaerobic systems are used until the O2 uptake meets demand (60 seconds)

Question 35

VO2 max definition

Answer 35

Is the highest intensity you can work while the aerobic system is dominant energy system while maintaining a steady state

Question 36

Oxygen debt definition

Answer 36

The volume of O2 used during recovery from exercise that is in excess of resting O2 consumption

Question 37

2 types of O2 replenishment

Answer 37

Fast replenishment

Slow replenishment

Question 38

Fast replenishment

Answer 38

3-5mins

PC resynthesis

Question 39

Slow replenishment

Answer 39

30+ minutes
Removal of lactic acid/H+
Restore core body temp
Restore heart rate, ventilation to pre exercise levels

Question 40

Relationship between intensity and EPOC

Answer 40

The higher the intensity the higher the O2 debt
When a steady state has been established added to the AG system providing energy during high intesnity effort that extends the O2 debt
A person with aerobic training will be able to consume more O2 at the steady state, reducing the need for the AG system and reducing O2 debt