Energy systems Flashcards

1
Q

What are the 3 stages of the aerobic system?

A
  1. Glycolysis
  2. Krebs cycle
  3. Electron transport chain (ETC)
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2
Q

Where does glycolysis occur?

A

In the sarcoplasm

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3
Q

What happens during glycolysis?

A

Glucose is broken down into pyruvic acid
Pyruvic acid is split into 2 acetyl groups
Carried into Krebs cycle by coenzyme A

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4
Q

Where does the Krebs cycle occur?

A

Matrix (mitochondria)

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5
Q

What happens during the Krebs cycle?

A

Acetyl coenzyme A combines with oxaloacetic acid to form citric acid
Carbon released forms carbon dioxide (exhaled)
Fats entering Krebs cycle undergo beta oxidation

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6
Q

What is beta oxidation?

A

Where fatty acids are broken down to generate acetylCoA

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7
Q

Where does the ETC occur?

A

Cristae (mitochondria)

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8
Q

What happens during the ETC?

A

Hydrogen carriers transport H to the ETC
H splits into H+ ions and electrons
H+ oxidised to form water (electrons re-synthesise ATP)

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9
Q

How many molecules of ATP are produced during the aerobic system?

A

38
(glycolysis = 2, Krebs cycle = 2, ETC = 34)

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10
Q

What are the 2 anaerobic systems better known as?

A

ATP-PC system
Anaerobic glycolytic system (lactic acid system)

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11
Q

How long does the ATP-PC system last?

A

Between 8-10 seconds

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12
Q

Write the coupled reaction of phosphocreatine (PC) and ATP?

A

Phosphocreatine (PC) —> Phosphate (Pi) + Creatine (C) + Energy
Energy —> Pi + ADP —> ATP

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13
Q

How long does the anaerobic glycolytic system last?

A

Between 10-180 seconds

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14
Q

What are the enzymes in the anaerobic glycolytic system?

A

Phosphofructokinase (PFK)
Lactate dehydrogenase (LDH)

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15
Q

What is the energy continuum?

A

Shows which energy system is used for which type of physical activity / sport
Depends on intensity and duration of exercise

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16
Q

How does the ATP generation differ between slow and fast twitch muscle fibres?

A

Slow twitch:
aerobic system
produces maximum ATP from each glucose
slower production but less likely to fatigue
Fast twitch:
lactate anaerobic system
not as efficient in absence of oxygen
faster production but more likely to fatigue

17
Q

What is the submaximal oxygen deficit?

A

When there is not enough oxygen is available at the start of exercise to provide all the ATP aerobically

18
Q

What is EPOC?

A

Excess Post-exercise Oxygen Consumption:
amount of oxygen consumed during the recovery phase of exercise

19
Q

How is lactic acid removed from the body after exercise?

A

Converted into protein
Removed in sweat and urine

20
Q

Explain how lactate accumulation causes muscle fatigue

A

Higher intensity = more lactic acid produced
Lactic acid breaks down quickly, releasing H+ ions
More H+ ions increases acidity
Slows down enzyme activity
Results in muscle fatigue

21
Q

What is the lactate threshold?

A

Point at which lactic acid is being produced faster than the rate it’s being removed from the body

22
Q

What is OBLA?

A

Onset of Blood Lactate Accumulation:
when lactate levels rise above 4mmol per litre

23
Q

Explain some of the factors that affect lactate accumulation

A

Exercise intensity —> higher intensity has greater demands for ATP, faster OBLA occurs
Muscle fibre type —> slow twitch produce less lactate than fast twitch
Rate of blood lactate removal —> lower rate allows more lactate to accumulate before OBLA

24
Q

How does buffering aid a sprinter?

A

Aids the removal of lactate
Maintains acidity levels in the blood / muscles
Therefore lower lactate levels

25
Q

Explain some of the factors affecting VO2 max

A

VO2 max increases 10-20% after aerobic training
VO2 is genetically determined
Men generally have a higher VO2 max than women
More body fat decreases VO2 max

26
Q

What is indirect calorimetry?

A

Measures carbon dioxide exhaled and oxygen inhaled during aerobic exercise
Precise calculation of VO2 max

27
Q

What is lactate sampling?

A

Measures lactate levels in the blood
Lower lactate levels mean performer has increased in speed
Increased time to exhaustion

28
Q

What is the VO2 max test?

A

Multi stage fitness / bleep test
Direct gas analysis —> measures oxygen inspired and carbon dioxide expired

29
Q

What is the Respiratory Exchange Ratio (RER)?

A

Ratio of CO2 produced : O2 consumed
Provides info about how much each energy source is being used
1 = purely carbohydrates
0.7 = purely fats
> 1 = anaerobic respiration

30
Q

What is altitude training?

A

Over 2500 metres above sea level
Oxygen has a lower partial pressure
Lower O2 carrying capacity

31
Q

Evaluate the pros and cons of altitude training

A

+ increased red blood cells
+ increased Hb concn
+ increased lactate tolerance
- expensive
- benefits can be lost quickly
- altitude sickness

32
Q

What is high intensity interval training (HIIT)?

A

Short intervals of maximum intensity
Followed by recovery intervals of low - moderate intensity
Higher intensity = anaerobic
Lower intensity = aerobic

33
Q

What is plyometric training?

A

Involves high intensity / explosive exercises
Works the fast twitch fibres
Improves speed and power

34
Q

Explain the 3 phases of plyometric training

A
  1. Eccentric phase —> on landing, the muscle lengthens under tension
  2. Amortisation phase —> time between the eccentric and concentric muscle contractions
  3. Concentric phase —> uses stored energy to increase the force of contraction
35
Q

What is SAQ training?

A

Speed, Agility, Quickness
Improves multi-directional movement through developing the neuromuscular system
Uses activities performed with maximum force at high speed
Energy provided anaerobically