energy Flashcards
define respiration
the making of energy
what is obla and what does it stand for
this is the anaerobic threshold to aerobic- the point where there is not enough oxygen to remove lactate.
Onset
Blood
Lactate
Accumulation
it starts before vo2 max meaning anaerobic systems are turned on before aerobic max out
it happens at 60 % of a persons vo2 max in a healthy untrained subject but happens at 80% for highly trained.
what is ATP
Adenosine triphosphate is located in the muscles and it is the energy currency of the cells and it contains 3 phosphrates in which are classed as high energy bonds.
what happens during the breakdown of ATP
a phosphate splits breaking off and leaves creating energy for a contraction. it leaves it as adrenaline diphosphate (ADP) and an inorganic phosphate
it starts as adrenaline triphosphate (ATP) then it go to adrenaline diphosphate (ADP to + inorganic phosphate +P to producing energy.
how long does ATP last for ?
during max intensity exercise it can only sustain energy for 2-3 seconds so to continually create energy for muscular contraction it needs to be resynthesized for ATP to be reformed again from ADP
aerobic respiration equation
glucose + O2= energy +CO2+H20
anaerobic respiration equation
glucose + X= energy + lactate & H++
what are the 3 energy systems ?
- aerobic system
- atp-pc anaerobic system
- anaerobic glycotic system
what happens in the aerobic system
- glycogen gets converted in to glucose before it gets broken down in to pyruvic acid where glycolysis happens (this all takes place in the sarcoplasm of the cell)
- then it gets combined with O2 going to Acetyl COA then goes down to the mitochondria in to the citric acid due to the oxaloacetic which is needed to break glycogen down.
- if oxygen is present pyruvic acid combines with oxygen and enters the kreb cycle where the stages oxidation of citric acid, production of CO2 and resynthesise of ATP occurs and forms an electron transport chain.
this system can generate up to 38 mols of ATP from 1 mol of glucose
oxygen is still available
what is the ATP-PC anaerobic system ?
- phosphocreatine is stored within the muscle (pc)
- creatine and phosphate is broken
- PC becomes P + C via the enzyme creatine kinase
- the energy released when this chemical bond is broken is used to reform ADP + P to ATP
- this process is known as a coupled reaction since the energy released from the PC is coupled with the energy demands of ADP to reform ATP
the stores of pc in the muscles is enough to sustain effort for around 10 seconds.
what is the anaerobic glycotic system
- one molecule of glucose creates sufficient energy to resynthesize 3 moles of ATP
- however this process uses up energy so only 2 moles of ATP are actually reformed
- this is a very inefficient system as only 5% of the potential energy from the glucose is retrieved
- but as of the absence of O2 it is the only system after PC levels have diminished that can regenerate ATP
- lactate and hydrogen ions are produced
last over a minute
oxygen isn’t available
facts about each energy system
aerobic- can produce 38ATP
anaerobic glycotic- there’s no oxygen, creates acidity, last 1-3 minutes and can take 1 hour to recover
ATP-PC- 8-10 seconds, this process is known as the coupled reaction, creatine phosphates broken
anaerobic is
high intensity
aerobic is
low intensity
what is oxygen deficit caused by
it’s caused when you don’t get enough oxygen straight away. worked out by the difference between the O2 required for a given work rate and the O2 actually consumed
what fuels aerobic and anaerobic energy systems
-fat is stored in the adipose tissue in the form of triglycerides, some are also stored in the muscles and the blood too.
- the triglycerides break down and enter the krebs cycle where a lot of energy get’s released
is oxygen present in the systems
ATP-PC SYSTEM- NO
ANAEROBIC GLYCOTIC- NO
AEROBIC- YES
what fuel is used in the systems
ATP-PC- PC
ANAEROBIC GLYCOTIC- CARBOHYDRATE
AEROBIC- CARBOHYDRATE AND FAT
what are the bi products of the reaction in the systems
ATP-PC- ISOLATE PHOSPHATE AND CREATINE
ANAEROBIC GLYCOTIC- LACTATE AND HYDROGEN IONS
AEROBIC- CO2 AND H2O
what is the energy yield in the systems
ATP-PC- 1ATP
ANAEROBIC GLYCOTIC- 2ATP
AEROBIC- 38 ATP (GLUCOSE)
what is the duration of sustained atp resynthesis
ATP-PC- 10 SECONDS
ANAEROBIC GLYCOTIC- 1-3 MINS
AEROBIC- UNLIMITED DURING SUBMAXIMAL EXERCISEV
what is the site of reaction in the sytems
ATP-PC- SARCOPLASM
ANAEROBIC GLYCOTIC- SARCOPLASM
AEROBIC- STAGE 1 SARCOPLASM STAGE 2 & 3 MITOCHONDRIA
what is the active enzyme of the systems
ATP-PC- CREATINE KINASE
ANAEROBIC GLYCOTIC- PHOSPHOFRUCTOKINASE
AEROBIC- PHOSPHOFRUCTOKINASE & LIPASE
what is beta oxidation
this is the breakdown of fat but it can’t be broken down without glucose as oxaloacetic acid is from there so lactic acid won’t be reached
what is vo2 max
this is the maximum volume of oxygen that can be taken up and utilized by the muscles per minute, an individuals vo2 max determines your endurance performance. metres per minute
what tests exist to vo2 max
bleep test, cooper run, gas analysis
what are the limiting factors that prevent the body from using more and more oxygen
- heart rate will max out
- stroke volume will only increase to a certain level
- breathing rate will max out
- tidal volume will max out
- there’s a fixed number of mitochondria, RBC and myoglobin
what is the difference between an indirect and direct test ?
indirect tests are a estimate and a direct test is directly measured.
what is the gold standard direct test for vo2 max
cycle ergometry is the gold standard for vo2 max testing and it measures your inhaled and exhaled oxygen during maximal exercise
when submaximal exercise begins from a resting position why may all 3 energy nechanisms operate ?
the energy needs during submaximal exercise can be catered for entirely by the aerobic system. increased O2 supply can be provided by both the cardiovascular and respiratory systems which can both increase their contribution when required. but when exrcise first begins there is a sharp step change in intensiy and O2 requirements raise sharply. heart rate, breathing rate and depth and blood redistribution all take time to gear up to this change in O2 need. during this period the body incurs and O2 deficit where O2 supply isn’t sufficient so a quantity of anaerobic respiration is required. this is supported by both the ATP-PC system and the anaerobic glycotic system until the aerobic system can gear up and supply once again to meet demand.
what is the energy continuum
continual movement between and combining energy systems.
what does epoc stand for
Excess Post exercise Oxygen Consumption
what is oxygen dept
this is the amount of O2 consumed during recovery above which normally would’ve been consumed at rest at the same period of time.
it is used to compensate for the deficit
what oxygen is used to restore phosphocreatine
alactacid debt and it takes approximately 2-3 minutes to resynthesise it. it is a rapid process which involves the conversion of ADP to ATP, this is achieved by using the aerobic system where ATP and PC stores are replenished
what oxygen is used to remove lactic acid from the muscles (lactate HOH)
lactacid debt- this process takes approximately 1 hour but it can be accelerated by undertaking a cool down or some form of exercise recovery.
when lactic acid gets oxidised what does it go to
CO2 and H2O-65%
glycogen- 20%
protein-10%
glucose-5%
what are epocs 2 depts
alactic lactacid
-fast -slow
-2-3mins -1 hour
-pc -glycotic
what are exercises recovery
this involves the idea of the protein and carbohydrate window.
protein has a 48 hour window opportunity however carbohydrates have a 2 hour window opportunity.
what is the window of opportunity
this is the time immediately following exercise when your body is extra responsive to nutrition.
what happens when restoring muscle glycogen stores
during exercise glycogen is getting depleted. the repletion of muscle glycogen is a long process and can take up to 2 days so by refuelling with a high carb meal within the 2 hours of exercise will speed up the process.
what is carbs 2 hour window
this states within the 2 hours of exercise a high carb meal should be taken.
it triggers the activation of the enzyme that stimulates the production of glycogen, although it can be formed and stored long after exercise it’s said to happen most quickly at this time. this is vital for loading muscles and the liver e.g. eimd and doms. the muscle membrane becomes more permeable which allows needed nutrients to flow in more easily as well as the body cells becoming more sesnitvie to insulin which acts as a key unlocking the door allowing glucose to enter.
what is the proteins 48 hour window (growth and repair)
protein synthesis is increased after exercise but only for a limitted time so it needs to be made most of. it’s said the increase tends to last 24-48 hours as long as your body gets provided with enough amino acids.
so after a good training session it might mean its wasted if you don’t eat properly for 24-48 hours
define thermoregulation
this is the temperature regulation and cooling
examine how the slow component of recovery returns the body to homeostasis
the oxidation of lactate and the replenishment of energy stores and the 2 hour window of opportunity, the 48 hour window opportunity, exercise induced muscle damage and delayed onset muscular soreness all occur in the slow component. eating carbohydrate based foods in the period of 48 hours and remaking glycogen and protein all take time. the effect of training eimd and doms need to be considered.
what is the effect of lactate and hydrogen ions on the body
- it goes into the blood
- the body can’t maintain the same level of intense
- your body forces you to take a break before lactic acid levels become dangerous
- halt muscle function
- slow down enzyme activity
what does bicarbonate buffering
this removes the lactate and neutralises the acidity allowing you to perform for longer periods however it can cause bloating and sickness
what is the priming effect
it states that if yuo start running at a hard pace with no warm up it takes a while for yuor body to adjust and start delivering oxygen to your muscles at it’s max possible rate, a good warm up will get the ramp up process over with and therefore allows your body to deliver more oxygen to the muscles from the start of the race/workout reducing the temporary oxygen debt.
