Energy Systems Flashcards

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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
Q

FatMax (aerobic threshold)

A

Highest intensity of work sustained by fat as a fuel source; 60-70% VO2 max in trained individuals; 60-80% HRmax

26
Q

Each energy pathway determines:

A

Magnitude of potential force
Sustainability of force output
Total force produced from energy system
Rest intervals

27
Q

Fatigue sets in when

A

CHO stores are depleted, elevated metabolites in working muscles

28
Q

Protein sparing is facilitated when

A

blood glucose and glycogen storage is adequate

29
Q

The body metabolizes BCAAs to maintain glucose levels for the CNS when

A

Glycogen is depleted

30
Q

Lack of CHO will cause significant fatigue, reduced performance and protein catabolism even when

A

O2 and lipid levels can meet work demand

31
Q

Acute peripheral fatigue

A

Cells experience dysfunction due to a metabolic reduction in pH

32
Q

General peripheral fatigue

A

Lack of energy in working tissues due to low pre-exercise stores or localized depletion; recovery period needed

33
Q

Central fatigue

A

Systemic depletion of CHO; reduced motor unit recruitment & firing; reduction in exercise intensity until refueled/recovered

34
Q

Rest periods

A

Period between sets; dictated by energy system use

35
Q

Recovery periods

A

Period of time between separate exercise bouts so adaptation can occur

36
Q

The only carbon-fuel nutrient that yields energy without the use of oxygen

A

Glucose

37
Q

The end products of glycolysis include

A

2 ATP molecules, lactate & pyruvate

38
Q

The body maintains ATP levels through metabolic processes that happen in the

A

Cytosol or mitochondria

39
Q

Anaerobic processes can support work lasting up to

A

3 minutes

40
Q

Cellular oxidation in aerobic metabolism refers to

A

Mitochondrial oxidation of fatty acids, pyruvate from glucose and deaminated amino acids

41
Q

In short aerobic bouts of exercise at mild intensity, 50% of oxygen recovery will occur within

A

30 seconds; “fast component”

42
Q

EPOC “slow component” can last up to

A

24 hours

43
Q

In aerobic exercise, the three largest determinants of of efficiency are

A

Number & size of mitochondria
Concentration of enzymes
Amount of 02 rich blood delivered