Energy Systems Flashcards

1
Q

Bioenergetics

A

Describes processes of various energy/macronutrient use within the body and the function of energy systems for fuel provision during exercise

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2
Q

Maximal muscular work lasting 1-3 seconds

A

ATP; vertical jump, 1RM

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3
Q

ATP rest period

A

90 seconds

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4
Q

Creatine phosphate

A

Organic compound capable of storing and providing high energy phosphate elements to fuel muscular contraction

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5
Q

Refuels ATP stores to deliver short, powerful bouts of work lasting 10-15 seconds

A

Creatine phosphate; 3RM, 100 meter sprint

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6
Q

CP rest period

A

2-5 min depending on activity and volume

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7
Q

Glucose

A

Simple sugar molecule; primary source of metabolized fuel for glycolytic energy

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8
Q

Glycogen

A

Stored form of carbohydrate; skeletal muscle (3-400g), liver (75-100g)

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9
Q

Glycolysis

A

Metabolic process breaks down glucose to provide ATP

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10
Q

Moderate intensity work up to 90 sec; contributes to aerobic system

A

Glycolytic

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11
Q

Lactic acid (lactate)

A

Used by various tissue to fuel continuous work; initial buffer to H+ during glycolysis

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12
Q

Pyruvate

A

End product of sugar metabolism during glycolysis in the presence of oxygen; broken down in Krebs cycle to aid aerobic metabolism

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13
Q

Ischemia

A

Low oxygen state caused by tissue acidity

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14
Q

Ischemia occurs as excess H+ builds, causing a drop in acidity which may:

A

Inhibit enzyme reactions
Alter calcium handling
Localized muscular fatigue

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15
Q

Lactate is shuttled to various tissues to aid in

A

Gluconeogenesis

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16
Q

Delayed Onset Muscle Soreness (DOMS)

A

Muscle soreness expedited by inflammatory response to cellular damage, ischemia and spasms; presents 24-72 hours after intense work, new exercises, heavy eccentrics and high volume

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17
Q

Steady state

A

O2 use matches demand; HR levels off no more than +/- 5 BPM

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18
Q

Oxygen deficit

A

Elevated O2 consumption after exercise to pay back anaerobic demand bringing body to homeostasis

19
Q

Excess post-exercise oxygen consumption (EPOC)

A

Increase in O2 consumption following strenuous activity due to oxygen deficit

20
Q

Metabolic Equivalent (MET)

A

Multiples of resting metabolic rate; one MET = oxygen uptake rate of 3.5 ml/kg/min

21
Q

Aerobic System

A

Metabolic pathway where mitochondrion utilize substrates of fat, carbs & protein to produce ATP in presence of oxygen

22
Q

Krebs Cycle

A

Aerobic metabolism of compounds to produce ATP; sparked by pyruvate from glycolysis; signals the body that more energy is needed

23
Q

Fuels ongoing work >3 min until CHO stores are depleted

A

Aerobic system

24
Q

Fat burning zone

A

Lower intensity training (<65% VO2 max) predominantly fueled by fat

25
FatMax (aerobic threshold)
Highest intensity of work sustained by fat as a fuel source; 60-70% VO2 max in trained individuals; 60-80% HRmax
26
Each energy pathway determines:
Magnitude of potential force Sustainability of force output Total force produced from energy system Rest intervals
27
Fatigue sets in when
CHO stores are depleted, elevated metabolites in working muscles
28
Protein sparing is facilitated when
blood glucose and glycogen storage is adequate
29
The body metabolizes BCAAs to maintain glucose levels for the CNS when
Glycogen is depleted
30
Lack of CHO will cause significant fatigue, reduced performance and protein catabolism even when
O2 and lipid levels can meet work demand
31
Acute peripheral fatigue
Cells experience dysfunction due to a metabolic reduction in pH
32
General peripheral fatigue
Lack of energy in working tissues due to low pre-exercise stores or localized depletion; recovery period needed
33
Central fatigue
Systemic depletion of CHO; reduced motor unit recruitment & firing; reduction in exercise intensity until refueled/recovered
34
Rest periods
Period between sets; dictated by energy system use
35
Recovery periods
Period of time between separate exercise bouts so adaptation can occur
36
The only carbon-fuel nutrient that yields energy without the use of oxygen
Glucose
37
The end products of glycolysis include
2 ATP molecules, lactate & pyruvate
38
The body maintains ATP levels through metabolic processes that happen in the
Cytosol or mitochondria
39
Anaerobic processes can support work lasting up to
3 minutes
40
Cellular oxidation in aerobic metabolism refers to
Mitochondrial oxidation of fatty acids, pyruvate from glucose and deaminated amino acids
41
In short aerobic bouts of exercise at mild intensity, 50% of oxygen recovery will occur within
30 seconds; "fast component"
42
EPOC "slow component" can last up to
24 hours
43
In aerobic exercise, the three largest determinants of of efficiency are
Number & size of mitochondria Concentration of enzymes Amount of 02 rich blood delivered