Core 2 - Energy systems Flashcards
Outline the differences in all 3 energy sources (including examples)
Carbohydrates:
- body’s preferred source of food, particularly during exercise
- Basic form is glucose = stored for is glycogen - stored in blood, muscles, liver
- e.g. Bread, rice, pasta
Fats:
- Primary fuel source when someone is resting/ sedentary
- uses more oxygen to break down and create ATP = less efficient = decreased performance
e.g. avo
Proteins:
- fuel source in long-duration endurance exercise (as a last resort after the depletion of carbs/fats)
- Potentially dangerous: amino acids are sourced from the breakdown of muscle tissue (extreme weight loss)
e.g. chicken, beef
What is Adenosine Triphosphate (ATP)?
High energy compound that is the basic source of energy for the functions of cells e.g. muscle contractions
what is the ATP/PC System - define/ source of Fuel/ Efficiency of ATP production/ System Duration/ Cause of Fatigue/ By-Products/ Process + Rate of Recovery/ Examples
(pretty much just answer this question with a table when writing it down to ensure you attempt all required sections)
Definition:
- the system used when there’s insufficient time to break down glycogen in the presence of O2 for the replenishment of ATP (hence, it’s anaerobic), the initial system used to replenish ATP
Source of Fuel:
- Phosphocreatine (PC) / Creatine phosphate: energy being released when there’s a ‘break’ in the PC molecule
The efficiency of ATP production:
- Very fast (0.7 ATP per second): limited is produced (least amount of ATP produced across all systems)
System Duration:
- 0-10s
- ATP exhausted after 2s, CP exhausted after 10-15s
Cause of Fatigue:
- Depletion of PC stores
By-products:
- heat, no other by-products
Process + rate of Recovery:
- PC resynthesis through rest (2-3/ 5mins)
Examples:
- 100m sprint, weightlifting, shotput
what is the ‘Lactic Acid System’ System - define/ source of Fuel/ Efficiency of ATP production/ System Duration/ Cause of Fatigue/ By-Products/ Process + Rate of Recovery/ Examples
(pretty much just answer this question with a table when writing it down to ensure you attempt all required sections)
Definition:
- Following the exhaustion of ATP + PC stores, fuel for exercise is still needed: the process of ‘Anaerobic Glycolysis’ = which is the breakdown of glycogen without the presence of O2 to produce ATP **but pyruvic acid is also formed during this process which is converted into lactic acid
Source of Fuel:
Carbs(glucose) as needs glycogen for anerobic glycolysis to occur
The efficiency of Production:
- Fast (not as fast as ATP/PC system)
System Duration:
- Duration depends on intensity (near max effort leads to fatigue in shorter times 30s and effort 70-80% leads to fatigue in 3-4mins + longer for mod intensity activities)
- Dominant system for all max activity lasting 30s-2mins
Cause of Fatigue:
- build-up of lactic acid faster than it can be removed
- high lactic acid = prevention of muscle fibre contractions = significantly decreased performance
- (Lactic acid tolerance improves with training, as does removal rates)
By Products:
- Lactate, hydrogen ions
Process + Rate of Recovery:
- all about how long it takes to clear away the remaining hydrogen ions
- Can take up to 2hrs to complete, but active recovery can reduce to 30mins, so 30mins-2hrs
Examples:
- 200m, 400m sprint
what is the ‘Aerobic System’ System - define/ source of Fuel/ Efficiency of ATP production/ System Duration/ Cause of Fatigue/ By-Products/ Process + Rate of Recovery/ Examples
(pretty much just answer this question with a table when writing it down to ensure you attempt all required sections)
Definition:
- Aerobic glycolysis (break down of glycogen in the presence of O2 to produce ATP) and Aerobic lipolysis (break down of fats) are used to produce ATP
Source of Fuel:
- Carbs primarily (moderate intensity 70% MHR), fats (used for rest to low intensity), Proteins (last resort)
Efficiency of Production:
- Unlimited as long as fuel is available
System Duration:
- it takes 60s for aerobic glycolysis to start providing ATP, can continue working as long as fuel sources are consistently replenished
Cause of Fatigue:
- Depletion of fuel sources, glucose + fats
- Dehydration, psychological, neuromuscular fatigue
By-products:
- CO2, H2O (sweat), Heat
Process and Rate of Recovery:
- Replenishment of fuel supplies
- Continuous exercise takes 10-48hrs
- Intermittent 5-24hrs
- Generally, 2-3days
Generally, what are the points you would have to cover is the question is ‘analyse’ an energy system for more that 4+ marks
- source of fuel
- efficiency of ATP production
- duration that the system can operate
- cause of fatigue
- by-products of energy production
process and rate of recovery
