energy systems Flashcards
What are the 3 energy systems called ?
- ATP-PC
- Anaerobic glycolytic
- Aerobic
What does ATP stand for ?
Adenosine triphosphate
How is adenosine triphospahte structures ?
There is one Adenosine molecule and 3 phospahte molecules
What enzyme breaks down ATP molecules ?
ATP-ase
What type of reaction is the break down of ATP ?
exothermic (giving off heat)
How does ATP bonds breaking relate to using energy ?
- To get energy a phosphate and its bond must be broken
- This turns it into ADP
- For the molecule to be useful again it must gain back a bond and phosphate
What does ADP stand for ?
Adenosine diphosphate
What needs to happen with ATP for it to be used again ?
Resynthesis
What type of reaction is it when ATP is being resynthesized ?
endothermic
What triggers the ATP-PC system to start ?
Depleted ATP stores
What do depleted ATP stores trigger ?
The release of creatine kinease
What does creatine kinease cause in the ATP-PC sytem ?
Phosphocreatine to be broken down anaerobically
What does phosphocreatine have a lot of ?
energy
What is the duration of the ATP-PC store ?
5-10 seconds
What are some examples of the ATP-PC store ?
- long-jump
- 25 metre swim
- flurry of punches in boxing
How many molecules of ATP are resyntheseized during the ATP-PC system ?
for each molecule broken down, one ATP is created
What is an example of a ocupled reaction in the ATP-PC system ?
The breakdown of PC to release energy
What is another name for the anaerobic glycolotic system ?
lactate system
What happens when the phosphocreatine system gets depleted after around 10 seconds of exercise ?
The lactate system takes over
What is the process of glycolysis ?
- glycogen is broken down by phosphofructokinase and turned into glucose
- This gives off 2 molecules of ATP
- A waste product of this is pyruvic acid which turns to lactic acid
How many molecules of ATP does the aerobic system produce ?
38 molecules
How long does the anaerobic glycolytic system last for ?
Up to 3 minutes and peaks at 1 minute
How long is the duration of the aerobic system ?
up to 2 hours
What is the first stage of the aerobic system ?
- glycolysis
- two ATP are formed
- glycogen broken into glucose which is then broken into pyruvic acid
- anaerobic procedure
However its different to Anaerobic glycolytic system - no lactic acid is produced
- acetyl coenzyme A carried pyruvic acid to the krebs cycle
What is stage 2 of the aerobic system ?
Krebs cycle
- pyruvic acid diffuses into the matrix of the mitochondria
- Reactions produce 2 ATP molecules and carbon dioxide
- The hydrogen produced is taken to stage 3
What is stage 3 of the aerobic system ?
Electron transport
- hydrogen is carried by hydrogen carries
- hydrogen splits into positive ions and electrons
- they are charged with potential energy
- hydrogen ions are oxidised to form water
- therefore there is enough energy to resynthesize ATP
Where does the elctron transport happen ?
the cristae of the mitochondria
How many molecules of ATP are made in the 3rd stage of the aerobic system ?
34
What is the sarcoplasm ?
The fluid that surrounds the nucleus of a muscle fibre and is where anaerobic respiration takes place
Where is phosphocreatine found ?
The sarcoplasm
What is beta oxidation ?
- fats can only be used for aerobic respiration
- They require a lot of oxygen to break it down
- Only used at moderate intensities
- uses free fatty acids (FFA’s) to produce acetyle-coA (used in the krebs cycle)
- used in marathons
What muscle fibres relate to which energy system ?
Slow oxidative = aerobic
Fast oxidative glycolytic = anaerobic
Fast glycolytic = ATP-PC
What is EPOC ?
Excess post oxygen consumption
What is the amount of oxygen consumption at rest ?
0.3 litres
What is the oxygen consumption at exercise ?
Max = 6 litres
What sources of energy do we need to replenish following exercise ?
- ATP
- phosphocreatine
- glycogen
-glucose
What is oxygen debt ?
At the start of exercise you body wont be able to work quick enough to supply oxygen - so theres a deficit
What is oxygen consumption ?
The amount of oxygen we use to produce ATP
What is the fast component of EPOC ?
- alactacid
- last 2-3 mins
- breathlessness
- lots of oxygen circulating the body
3 function: - resynthesis of muscle ATP
- replenishment of phosphocreatine
- resaturated myoglobin
What is the slow component of EPOC ?
- Lactacid component
- lasts up to hours
- oxygen consumption remain slightly elevated
3 purposes: - lactic acid removal
- glycogen replenishment
- sustaining recovery process
What is lactic accumulation ?
- As more lactate is produced, more hydrogen molecules associate than the lactic acid compound.
-This makes the surrounding tissue more acidic - Remaining components of lactic acid join with minerals to create a salt called lactate
What is the lactate threshold ?
Eventually a tipping point will be reached with the amount of lactic acid in the body
When there is no longer sufficient oxygen to suppress lactate accumulation, the body must go into anaerobic respiration
How does exercise intensity affect the rate of lactate accumulation ?
- The higher the intensity, the greater the demand for ATP
- the more glucose broken down, the more lactic acid that will be produced
How do muscle fibres affect the rate of lactate accumulation ?
- Fast twitch muscle fibres have more anaerobic respiration enzymes
- This allows fast twitch muscle fibres to breakdown glucose for energy production
- Slow twitch muscle fibres produce less lactate as they are mainly used during aerobic respiration
How does Respiratory exchange ratios affect the rate of lactate accumulation ?
- the ratio of carbon dioxide: oxygen that is consumed
- When ratio is 0:1 there is a higher chance of lactate accumulation
What are the factors affecting a performers vo2 max ?
- Physiological (greater hr range, large alveoli surface area, increased myoglobin)
- Training
- Genetics
- Age
- Gender
- Body composition
- Lifestyle
What is vo2 ?
The amount of oxygen we use to produce ATP
What happens to o2 cosnumption during excercise ?
- At the start of exercise o2 consumption increases as we produce more ATP
- As intensity increases so does o2 consumption until the maximum consumption of 3-6 litres
What is vo2 max defined as ?
the maximum amount of oxygen that can be used by the muscles in a minute
What is submaximal oxygen deficit known as ?
When exercise is started, oxygen is distributed to the tissue for energy to be provided aerobically
The circulatory system take a bit of time to respond to the increase in o2 demand
The mitochondria also has to respond to the amount of energy needed
Energy is then provided anaerobically until the body catches up and goes back to aerobic respiration
What is maximal oxygen deficit ?
Maximum oxygen deficit is also known as maximal accumulated oxygen deficit
It means the anaerobic capacity
Maximal exercise is very high intensity
Maximal exercise has a large amount of oxygen debt
What happens to oxygen consumption during
What are 3 ways to remove lactic acid from the body after excercise ?
- can be converted back into pyruvate and oxidised into carbon dioxide and water which can be used by the muscles as an energy source
- Can be transported in the blood to the liver where its converted to blood glucose and glycogen (known as the cori cycle)
- lactic acid can be turned into a protein and be removed through sweat and urine
- a cooldown can accelerate the removal of lactic acid
What does OBLA stand for ?
Onset blood lactate accumulation
What does a higher vo2 max score mean ?
better endurance performance
A higher vo2 means that more oxygen is going into the muscles and can provide more energy
can be tested on a treadmill vo2 max specialist machine or the multi-stage fitness test can be an indicator
What is altitude training and how and why is it used for elite athletes ?
- The partial pressure of oxygen reduces the higher above sea-level an athlete goes
- Some athletes train at 2500m to gain advantages
- Because of the lack of oxygen, less oxygen goes into the alveoli each breath
- The hemoglobins are less saturated compared with at sea level because less oxygen goes to the working muscles
- less aerobic performance and more anaerobic reliance
- The athlete wishes that the body acclimatises
- Hopes for biological adaptations
What are some limitations of altitude training ?
- costly
- detraining
- altitude sickness
What is the method for Indirect Calorimetry ?
- Headgear from the cart is attached to the athlete while they breathe for a specific amount of time
- Inspired and expired gas flows
- volumes and concentrations of o2 and co2 are measured consistently
- they are then converted into heat equivalent
- concentration of o2 and co2 provide give the result of metabolic cart (measured as REE)
What is the objective of indirect calorimetry ?
- it determines energy requirements
- how the body responds to nutrition over time
- Helps calculate energy expenditure
- determines nutritional and calorific needs
What are some factors that may affect someones REE ?
- smoking and drugs can increase REE
- Height: weight ratio
What does REE stand for ?
Resting energy expenditure
What are some positives of indirect calorimetry ?
- helps predict energy and nutritional requirements for training
- very accurate
What are some negatives of indirect calorimetry ?
- inaccuracies if air expires
- if flawed can lead to under or over eating
- needs to be done frequently (for very accurate result)
How is lactate sample tested ?
- it can be conducted on a treadmill, bike erg or an ergo
1. A sample is taken before exercise
2. Warm up at an easy pace, then another sample is taken
3. A more challenging pace but for the same distance as the warm up, another sample is taken
4. Do the same distance but at moderate - hard pace, another sample is taken
5. Cool down for 5 mins and then a sample is taken every 2-3 minutes until is back to resting sample
What is lactate sampling useful for ?
- can help avoid inefficient fitness levels
- coach can make comparrisons if done multiple times
- identify training zones
- tells you lactate threshold
- can help with predicting performance
- indicates fitness level
Who would use lactate sampling ?
- cyclists
- long distance runners
- triathletes
- endurance athletes
What is lactate sampling ?
- taking a blood sample to analyse lactate levels in the blood
- the analysers are portable
- if lactate increases b 1mmol/L the threshold has been crossed
- sample can be taken from the fingertip or the earlobe
- measures exercise intensity
- indicates fitness level
What is a limitation of lactate sampling ?
The place were lactate production occurs is in the muscle but the sample os taken from the blood so may not be fully accurate
What is vo2 max testing ?
- measure of the peak volume of oxygen you can consume and use in one minute
-measured in ml/kg - because it is measured per kg, the athletes weight is taken into consideration
- Males average: 45-55
- Females average: 35-44
- It’s a benchmark for measuring aerobic fitness
- tells you how efficient an athletes oxygen use is
What are benefits of having a good vo2 max score ?
- less tiredness
- reduces stress levels
- boosts immune system
What are some activities that can improve your VO2 max score ?
- HIIT training
- Cardio exercise
- changing practise type
What are factors that affect your VO2 max score ?
- Genetics
- Age
- Body composition
- Lifestyle
- Training
- Gender
-Physiological
What is the basic definition of RER ?
The ratio of carbon dioxide produced : the amount of oxugen consumed
What does RER stand for ?
Respiratory exchange ratio
What is the calculation to work out RER ?
Carbon dioxide per minute / oxygen consumed per minute
What does an RER ratio value tells us ?
- RER ration is equal to 1 it means meainly carbs are being used
- if the RER value is less than 1- mainly fats are being used
- if RER is greater than 1 its mainly anaerobic rspiration
What are factors that effect RER ?
- muscle glycogen content
- training volume
- amount of type 1 muscle fibres
- dietry fat intake
How do you measure RER ?
- the performer is attached to a gas analyser
- happens on a treadmill or erg
What is altitude training ?
- When you go further above sea level, reducing the amount of oxygen
- some athletes train at above 2500 (normal range is 1800-3000)
- Because of the lack of oxygen, less oxygen is taken to the alveoli each breath which reduce the amount of diffusion takin place
- The haemoglobins aren’t as saturated
- a reduction on aerobic response puts more pressure on anaerobically
- athletes hope their bodies will acclimatize
- over time athletes hope to have more alveoli and a larger capillary network
What are some disadvantages of altitude training ?
- costly
- can cause the feeling of isolation
- might not be able to train at normal intensity and lose progress
- may feel altitude sickness
- requires a longe recovery
