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A Level PE HX > Energy Systems > Flashcards

Energy Systems Flashcards

1
Q

What are the three energy systems where fuels (food, phosphocreatine) are converted to energy

A

Energy systems:

ATP-PC

Anaerobic - glycolytic (lactic acid)

Aerobic

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2
Q

What is the during of the ATP-PC system

A

1-3 seconds can last up to 10 seconds

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3
Q

What is the duration of Anaerobic - glycolytic

A
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4
Q

What is the duration of the aerobic energy system

A

30 s and over - long periods of time

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5
Q

What is the intensity of ATP-PC energy system

A

Maximum intensity

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6
Q

What is the intensity of Anaerobic - glycolytic energy system

A

High
With recovery time

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7
Q

Intensity for aerobic energy systems

A

Low

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8
Q

How do the energy systems work when exercising

A

They overlap - never work independently
It’s the contribution of each system that varies

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9
Q

What is the pathway of how energy is created in the ATP system

A

There is 1 A and 3 P

An enzyme breaks off a P to create ADP which releases energy = ATP = ADP + P

Phosphocreatine makes a reaction which causes energy = P + C + Energy

This causes Energy —— ADP + P which leads to ATP being created

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10
Q

What is the site of reaction - controlling enzyme for the ATP PC system

A

Sarcoplasm

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11
Q

What is the ATP yield in the ATP PC system

A

1:1

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12
Q

Advantages of the ATP PC system

A

ATP can be re synthesised rapidly using the ATP PC system

Phosphocreatine stores can be re synthesised quickly

There are no fatiguing by products

It is possible to extend the time the ATP PC system can be utilised through the use of creatine supplementation

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13
Q

Disadvantages of ATP PC system

A

Limited supply of phosphocreatine in the muscle cell, only lasts for 10s

Only 1 mole of ATP can be re synthesised for every mole of PC

PC re synthesis can only take place in the presence of oxygen (when intensity is reduced

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14
Q

How do Hydrogen Ions effect us in the anaerobic glycolytic system

A

The accumulation of Hydrogen Ions:
Hydrogen ions are a by product of the lactic acid system (anaerobic glycolysis). H+ cause the muscle pH to drop (become more acidic). This inhibits the glycolytic enzyme and makes contractions difficult

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15
Q

Fuel source for anaerobic glycolysis system

A

Glycogen

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16
Q

The amount of ATP produced in anaerobic glycolytic system

A

Small amounts

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17
Q

By products of the anaerobic glycolytic system

A

Lactic acid, H+ ions, ADP

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18
Q

Advantages of anaerobic glycolytic system

A

No delay for O2

ATP can be re-synthesised quickly due to few chemical reactions

Can be used for high intensities - sprint finishes

Due to no oxygen, lactic acid can be converted back to the liver glycogen or used as fuel through oxidation into carbon dioxide and water

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19
Q

Disadvantages of anaerobic glycolytic system

A

Lactic acid as the by product. The accumulation de natures enzymes prevents an increase rate of chemical reaction

Only a small amount of energy can be released from glycogen under anaerobic conditions

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20
Q

Anaerobic glycolytic system chemical pathway

A

Glycogen
|
|
|
Glucose
|
|- - PFK - 2ATP
|
Pyruvate —- Lactic acid

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21
Q

What is the site of the anaerobic glycolytic system

A

Sarcoplasm

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22
Q

Enzyme for anaerobic glycolytic system

A

PFK

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23
Q

Enzyme for anaerobic glycolytic system

A

PFK

24
Q

Yield for anaerobic glycolytic system

A

1:2

25
Q

What is stage 1 in the aerobic energy system

A

Glycolysis - Glucose is broken down into pyruvic acid —- 2 ATP formed

Pyruvic acid is oxidised and Coenzyme A carries it into the Krebs cycle

26
Q

What is stage 2 of the aerobic energy system

A

Stage 2: In the mitochondria matrix

Kerb cycle - The 2 acetyl groups diffuse into the matrix of the mitochondria.

The acetyl groups combine with oxaloacetic acid to form citric acid

Hydrogen is removed from the citric acid by ‘oxidative carboxylation’

Produces C,H and 2 ATP molecules

27
Q

What is stage 3 of the aerobic energy cycle

A

Electron transport chain:

Hydrogen splits into H ions and H electrons both are charged with potential energy

H ions are oxidised to form water while the electrons provide enough energy to resynthesises 34 ATP

28
Q

Advantages of the aerobic system

A

More ATP can be produced - up to 38 molecules

There are no fatiguing by products

Lots of glycogen and triglyceride stores so exercise can last a long time

29
Q

Disadvantages of the aerobic system

A

Complicated systems - can’t be used straight away

O2 becomes available glycogen + fatty acids completely broken down

Fatty acids transportation to muscles is low and requires more O2

30
Q

What is beta oxidation

A

Fatty acids undergo a process called beta oxidation

They are converted into acetyl coenzyme A which is an entry molecule into the kerb cycle

It then follows the same cycle as glycogen

More ATP can be produced from a molecule of fatty acids than one molecule of glucose

This is why long duration, low intensity exercise, fatty acids will be predominant energy source but depends on fitness of performer

31
Q

What is VO2 max

A

The maximum volume of oxygen that can be taken up by the muscles per minute

32
Q

What is sub maximal oxygen deficit

A

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

Oxygen deficit = how much effort was anaerobic

33
Q

Draw and label a graph that illustrates oxygen consumption during exercise and recovery

A

Know the oxygen deficit and steady state vo2 on a diagram

34
Q

Know the different graphs for maximal and submaximal oxygen deficit.

A
35
Q

What is maximal accumulated oxygen deficit (MAOD)

A

It gives an indication of the athletes anaerobic capacity

36
Q

What is EPOC

A

Regaining oxygen after exercise

Reoxygenation of blood and myoglobin

Breakdown of lactate in blood

Resynthesis of glycogen from lactate (stored in liver)

2 components

37
Q

What is the fast component of EPOC

A

2 - 3 minutes following the event

Need 1-4 litres of extra O2 to replenish ATP PC

50% restored in 30s

Replenishes all myoglobin stores of O2

38
Q

What is the function of the slow component in EPOC

A

Removal of lactic acid

Maintenance of ventilation

Maintenance of circulation

Maintenance of body temperature

Requires 5-8 l of O2 can take minutes up to hours

39
Q

Implications of recover on training, how can we use EPOC to help athletes

A

Warm up : An early increase in O2 delivery will minimise the O2 deficit

Active recovery/cool down : This increase in O2 delivery to the tissues and so speeds up fast and slow components of EPOC

Specificity of training: through specific training the athletes body will learn to recover quicker

Strategies: Us of time outs and certain tactics allow for recover during certain sports

Nutrition: Effective diet strategies before, during and after activity can delay fatigue and so speed up recovery

40
Q

What causes fatigue

A

Depletion of ATP -PC stores e.g 100m sprint

Myoglobin has lost all its O2

Glucose and glycogen depletion (2 or more hours of work marathon)

High accumulation of lactic acid in muscles 400m sprinter

41
Q

What is obla

A

OBLA and lactate threshold are the same thing- they are just different ways to measure lactate

Obla occurs around 4 mol/L lactate. It gives an indication of endurance levels.

Trained individuals can work at a higher intensity

42
Q

What is lactate threshold

A

Is expressed as VO2 max. It occurs at 2 mmol/L above resting levels - so around 3-4mmol/L

Average performers have a lactate threshold of 50-60% VO2 max

We train at a level below lactate and fatigue so performance doesn’t deteriorate

The fitter we are the higher lactate threshold,d as a percentage of our VO2 max so we work harder

43
Q

What is the difference between average performers and elite ones when comparing changes in lactate and VO2 max

A

Elite performers have higher vo2 max

Elite performers produce less lactate at higher intensities

Lactate threshold occurs at a higher percentage in elite athletes

44
Q

Factors affecting the rate of lactate accumulation

A

Exercise intensity

Muscle fibre types slow twitch fibres produce less lactate

Rate of blood lactate removal, can be improved with training

The respiratory exchange ratio

Fitness of performer, fitter athletes have delayed obla

45
Q

Why elite sprinters have better anaerobic endurance than non elite sprinters

A

Better at buffering, increase rate of lactate removal

Higher tolerance of lactate means they can work at higher intensities for longer

Muscles have adapted to training, higher capillary density and more myoglobin

Muscles have adapted to training, greater number and size of mitochondria

46
Q

Factors that affect our ability to use O2

A

Physiological:
Increase stroke volume

Lifestyle

Body composition

Training e.g continuous fartlek, aerobic, interval ect

Genetics

Gender

The older you are the lower your vo2 max

47
Q

Structural and physiological changes that lead to an improvement in VO2 max

A

Cardiac output

Reduced body fat - VO2 max decreases as body fat increases

Increased tolerance to lactate

increased cardiac hypertrophy

Greater HR range

Increased surface area of alveoli

Less O2 being used for heart muscle so more for skeletal muscles

Increased number and size of mitochondria

Increased stores of glycogen

Increased capillaries around the working muscles

Increased myoglobin content

48
Q

Measurements of energy expenditure

A

Indirect calorimetry
Lactate sampling
VO2 max tests
RER (respiratory exchange ratio)

49
Q

What is lactate sampling

A

taking blood samples. Lactate sampling involves measuring the level of lactate in the blood stream
Measures OBLA / lactate threshold

Testing is usually done during training e.g. games players using a pin prick
Ensures training is at the correct intensity / monitor improvements over time.

50
Q

Why do athletes use lactate sampling

A

Endurance athletes may use lactate sampling because if they can establish their OBLA point, as a physiological measure this would dictate the speed they could run /swim/cycle (optimal speed).

Training would therefore be designed just below their OBLA.

Portable handheld device easy to use and administer
Gives immediate results to the performer

Games players would use this to inform training intensities as they try and improve their buffering system and tolerance to lactic acid.

Must be done regularly
Can be painful

51
Q

What’s respiratory exchange ratio (RER)

A

RER is a physiological parameter that represents the ratio of carbon dioxide production (VCO2) to oxygen consumption (VO2) during metabolism. Mathematically, it is expressed as:
RER= VCO2 / VO2

indicating whether the body is predominantly using carbohydrates, fats, or a mix of both for fuel.

52
Q

Why sports people use respiratory exchange ratio RER

A

Optimizing Fueling Strategies: Athletes can use RER measurements to tailor their nutrition plans. For example, during endurance activities, understanding when the body transitions from fat to carbohydrate metabolism can help athletes time their carbohydrate intake to sustain energy levels.

Training Intensity and Adaptation: Monitoring RER during training sessions allows athletes and coaches to assess the intensity at which the body switches between fuel sources. This information can be used to design training programs that target specific metabolic adaptations.

Individualized Training: Different athletes may have different RER responses to exercise.

53
Q

Pros of using Respiratory exchange ratio

A

Precision in Nutritional Planning: RER provides insights into the specific macronutrients being utilized, allowing for precise nutritional planning to meet energy needs.

Training Optimization: Athletes can optimize their training programs by understanding how their body uses different fuel sources at various exercise intensities.

Individualization: RER can be used to tailor nutrition and training plans based on an individual athlete’s metabolic responses.

54
Q

Cons of respiratory exchange ratio

A

Equipment and Expertise: Measurement of RER requires specialized equipment, such as a metabolic cart, and expertise in conducting indirect calorimetry. This can be a limitation in certain settings.

Invasive Techniques: Some methods of measuring RER may require wearing a mask or using a mouthpiece, which may affect the comfort and natural breathing patterns of athletes.

Variable Response: RER can be influenced by factors such as diet, fitness level, and environmental conditions. Interpreting RER values requires considering these factors for accurate insights.

55
Q

What is VO2 max testing

A

VO2 max testing is a progressive test carried out on a treadmill or similar cardiovascular machine.

It is used to calculate the maximal volume of oxygen that can be consumed per unit of time and is usually measured in litres per minute/ml.kg.min−1. It involves use of gas analysis.

56
Q

Why do elite athletes use vo2 max testing / why not

A

They can then plan a training programme to increase their VO2 max which would be monitored regularly.

Bleep tests and Coopers runs can be done easily but rely on the athletes motivation. You go to exhaustion which is difficult and can be unreliable.

The gas analysis requires equipment and data collection which may be difficult to access.

A endurance athletes and games players may also like to use lactate sampling because if they can establish their OBLA point, as a physiological measure this would dictate the speed they could run (optimal speed).

Training would therefore be designed just below their OBLA. A marathon runner could compare their OBLA point as a percentage of VO2 max to try to increase this percentage through training.

A Level PE HX (17 decks)

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