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PE ALEVEL > Energy systems > Flashcards

Energy systems Flashcards

1
Q

what are the three energy systems?

A

–ATP-PC system
–Anaerobic glycolytic system
–Aerobic system

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2
Q

what does the energy system used depend on?

A

–intensity of exercise
–duration of exercise
–presence of O2

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3
Q

what does ATP stand for?

A

adenosine triphosphate

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4
Q

what is ATP used for?

A

energy for muscular contractions

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5
Q

what is the formula for ATP break down?

A

ATP–> ADP + Pi

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6
Q

what are features of the ATP-PC system?

A

– uses phosphocreatine as a fuel
–initially uses stored ATP
–lasts 5-8 seconds
–takes place without O2// so anaerobic process
–its a coupled reaction
–for every molecule of PC broken down, one ATP molecule is released

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7
Q

what are the reactions involved in the ATP-PC system?

A

PC–>Pi + C + energy

energy + Pi + ADP –> ATP

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8
Q

what are the benefits of using the ATP-PC system?

A

– ATP can be re-synthesised quickly
– PC stores can be restored quickly
– no fatiguing by-products produced
–creatine supplementation can extend the time that ATP-PC system is used for
–PC stores broken down quickly and easily to release energy for short bursts of exercise
– rapid availability makes it good for a deadlift, javelin, 100m…

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9
Q

what are the drawbacks of using the ATP-PC system?

A

– there is a limited supply of phosphocreatine in the muscles – so only lasts 10 seconds max
– only one molecule of ATP can be re-synthesised per molecule of PC
–PC restoration can only take place in the presence of O2 when the intensity of exercise has decreased

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10
Q

what are features of the anaerobic glycolytic system?

A

–it involves glycolysis== glycogen->glucose->pyruvic acid->lactic acid
–LA produced when there is no O2 present
–provides energy for high intensity exercise, longer than the ATP-PC system
–can peak at 45 seconds and last for up to 3 minutes
–releases 2 ATP molecules

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11
Q

what are the benefits of the anaerobic glycolytic system?

A

–ATP can re-synthesised quickly due to very few chemical reactions
– lasts longer the the ATP-PC system
–when O2 is available LA can be converted back into liver glycogen or used as fuel for oxidation of CO2+H20
–can be used in a sprint finish

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12
Q

what are the drawbacks of the anaerobic glycolytic system?

A

–LA is a harmful/fatiguing by-product
–only a small amount of energy can be released from glycogen under anaerobic conditions

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13
Q

what are the features of the aerobic system?

A

– includes three stages: glycolysis, krebs cycle and electron transport chain
– it produces 32-34 ATP molecules
– it takes place in the presence of O2
–beta oxidation occurs when proteins and fats are added
–used at low intensity exercise

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14
Q

what is the process in glycolysis during the aerobic system?

A

glycogen-> glucose-> pyruvic acid-> acetyl coenzyme A
– releases 2 ATP molecules

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15
Q

what is the process or the Kreb’s cycle?

A

acetyl coenzyme A + oxalocetic acid = citric acid + CO2 + H+ + 2XATP

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16
Q

what occurs during beta oxidation?

A

when proteins and fats are added to the Kreb’s cycle
– fatty acids are converted into acetyl coenzyme A
– one molecule of fatty acids produces more ATP than one molecule of glucose
– low intensity so fatty acids are main energy source

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17
Q

what is involved in the electron transport chain?

A

in the presence of O2, H2O is produced and 32-34 ATP molecules released

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18
Q

what is the energy continuum of physical activity?

A

it describes which energy system is used for different types of activity
– the three energy systems don’t act independently– they all contribute during exercise but one will be more dominant provider

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19
Q

how are slow twitch muscle fibres and energy systems related?

A

– ATP is produced in aerobic system
– ATP production is slower
–more endurance based sl less likely to fatigue
– produces the max amount of ATP

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20
Q

how are fast twitch muscles fibres and energy systems related?

A

ATP produced in anaerobic glycolytic system
– only 2 ATP produced per glucose molecule
–ATP production fast
–ATP doesn’t last for long as they are less resistant to fatigue

21
Q

what is oxygen consumption?

A

the amount of O2 we use to produce ATP (usually referred to as VO2)

22
Q

what is EPOC?

A

the amount of O2 consumed during recovery above that which would not have been consumed at rest during the same time

23
Q

what is sub-maximal oxygen deficit?

A

when there is not enough O2 available at the start of exercise to provide all the energy aerobically
– this is due to mitochondria and circulatory system not being ready to produce sufficient O2

24
Q

what is the fast component in recovery?

A

alactacid/alactic debt. component
–restores ATP + PC stores
– resaturates myoglobin with O2
– uses 2-4 litres of O2
–replenishes 50% in 30 secs, 75% in 60 secs, 100% up to 3 mins

25
Q

what is the slow component in recovery?

A

lactacid component
–takes up to an hour or longer depending on intensity of exercise
–includes: lactic acid removal, maintaining high breathing + HR, increases body temp + glycogen replenishment

26
Q

explain how lactic acid is removed by the body?

A

– O2 needs to be present
– so LA can be converted back into pyruvate + oxidised into CO2 + H2O,, water in inactive muscles and organs
–also transported to liver where its converted into glucose + glycogen in the Cori cycle
-converted into protein
-removed in sweat and urine

27
Q

what can accelerate the removal of LA?

A

– a cool down
– as it oxidises it
–due to high metabolic rate and capillaries kept dilated

28
Q

why is a higher breathing + HR maintained?

A

– to bring in more O2 for energy needed for the respiratory and heart muscles
–more O2 for replenishing ATP + PC stores, re-saturating myoglobin + removing lactic acid

29
Q

why is increased body temperature maintained?

A

– enables respiratory rates to remain high
– helps to take in more O2

30
Q

explain how and why glycogen is replenished?

A

–glycogen stores depleted during exercise
–depends on: type of exercise + when and how much carbs are consumed following exercise
– restored when LA converted into blood glucose and glycogen

31
Q

how long can glycogen replenishment take?

A

–several days= after marathon
–less than an hour= after 100m sprint

32
Q

how can glycogen replenishment be accelerated?

A

– eating a high protein and carb diet
– eating within an hour after exercise

33
Q

what are the two nutritional windows for optimal recovery?

A

1)–first 30 minutes after exercise– carbs+proteins eaten in 3:1/4:1 to help with muscle glycogen replenishment

2)–1-3hrs after exercise– meal high in protein, carbs+ healthy fats

34
Q

explain how lactate accumulation occurs and its effects?

A

– LA produced in anaerobic glycolytic system
– the higher the intensity, the more LA produced
–accumulation of this increases acidity which slows down enzyme activity, affecting breakdown of glycogen == muscle fatigue

35
Q

what is the lactate threshold/OBLA?

A

the point during exercise at which LA quickly accumulates in the blood
- starts at 4mmol/litre

36
Q

what does OBLA stand for?

A

Onset
Blood
Lactate
Accumulation

37
Q

what factors affect lactate accumulation?

A

– intensity– higher=faster accum

–fitness level– more mitochondria, improved gas exchange + higher fitness =slower accum

–VO2 max– higher= slower accum

–muscle fibre type– slow twitch=slower accum

–respiratory exchange ratio(RER)– closer to 1=faster accum

38
Q

what is RER (respiratory exchange ratio)?

A

–the ratio of CO2 produced to O2 used
-a method for measuring energy expenditure of an athlete
-estimates use of fats+ carbs used during exercise
-tells if performer working anaerobically, aerobically and which energy system

39
Q

what is lactate sampling?

A

taking blood samples to measure lactic acid levels
-ensures training is at correct intensity
-provides accurate measure
-measures OBLA

40
Q

what do different RER values mean?

A

close to 1= carbs used
approx. 0.7= fats used
greater than 1= anaerobic respiration so more CO2 produced: O2 used

41
Q

what is indirect calorimetry?

A

measures the production of CO2 and consumption of O2

42
Q

what is VO2 max?

A

maximum vol. of O2 that can be utilised by the working muscles per minute

43
Q

what are the VO2 max tests?

A

–multi-stage fitness test
–harvard step test
–cooper run
–direct gas analysis in a sports science lab = most accurate

44
Q

what is A-VO2 difference?

A

the difference between partial pressure of O2 in arterial + venous blood // how much O2 is used by the muscles

45
Q

what happens to A-VO2 diff during exercise?

A

increases – as more O2 extracted by muscles for energy production(systems)

46
Q

what is lactate accumulation a percentage of?

A

VO2 max

47
Q

what does a higher VO2 max cause?

A

-delay in LA accum./OBLA
-higher lactate threshold
-greater endurance capacity

-LA broken down quickly

48
Q

what factors contribute to a performers VO2 max?

A

–age – decreases with age

–gender– men have 20% higher than women

–genetics

–training

– lifestyle– lack of exercise, smoking + poor diet

–body composition– higher % of body fat decreases VO2 max

–physiology– number of slow twitch fibres/capillary density/ no. mitochondria/ Hb content/ SA of alveoli/ RBC count/ efficiency of heart

PE ALEVEL (27 decks)

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