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energy systems Flashcards

1
Q

why do we need energy for exercise

A

more exercise = more energy
need constant supply to complete daily tasks

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2
Q

role of ATP in exercise

A
  • energy from food has to be converted into ATP before energy can be used
  • enzymes are used to break down ATP into ADP and single phosphate
  • ATP in muscle fibres, used within 2-3 seconds need to be resynthesis, done by joining ADP and single phosphate
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3
Q

ATP

A
  • adenosine triphosphate
  • energy we use for muscle contractions
  • only usable form of chemical energy in the body
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4
Q

ATP molecule

A
  • adensoine
  • 3 phosphates
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5
Q

energy systems

A
  • ATP-PC system
  • anaerobic system
  • areobic system
  • each is suited for intensity and duration + whether oxygen is present
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6
Q

ATP-PC system

A
  • trigger release of creatine kinase, causes phosphocreatine to be broken down anaerobically
  • found in sarcoplasm of muscles
    lasts 10 seconds
  • peak 3-5 seconds
  • every 1 molecule of PC broken down there is enough energy released to create 1 molecule of ATP
  • breaking down of PC to released energy is a coupled reaction
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7
Q

advantages of ATP-PC system

A
  • ATP can be synthesized rapidly using the ATP-PC system
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8
Q

disadvantage of ATP-PC system

A
  • only limited supply of phoshocreatine in muscle cell
  • PC re-synthesis can only take place in the presence of oxygen
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9
Q

anaerobic system

A
  • lasts 3 minuets
  • peak 1 minute
    -eg boxing
  • glucogen broken by phosphorlayse into glucose
  • broken down by phosphofructokinase into pyruvic acid
  • cant be stored alone so converted into lactic acid (by product)
  • 2 ATP produced
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10
Q

advantage of anaerobic system

A
  • ATP can be resynthesis quite quickly due to very few chemical reactions and lasts longer than the ATP-PC system
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11
Q

disadvantage of anaerobic system

A
  • lactic acid as the by-product
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12
Q

aerobic system stages

A
  • aerobic glycolysis
  • krebs cycle
  • electron transport chain
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13
Q

aerobic glycolysis

A
  • breakdown of glucose to pyruvic acid
  • 2 ATP
  • same as anaerobic glycolysis but occurs with oxygen
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14
Q

krebs cycle

A
  • once pyruvic acid diffuses into matrix of mitocondria cycle of reactions occur
  • 2 ATP and also C02 removed
  • hydrogen is taken to the electron transport chain
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15
Q

Electron Transport Chain

A
  • hydrogen splits into hydrogen ions and electrons and these are charged with potential energy
  • hydrogen ions are oxidized to form water
  • provides energy to resynthesise ATP
  • 34 ATP molecules formed
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16
Q

energy continuum

A

which energy system is used for different types of physical activity

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17
Q

energy system threshold

A

when one energy system is exhausted and the other one takes over

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18
Q

slow twitch muscle fibres

A
  • aerobic system
  • maximum amount of ATP available from each glucose molecule (upto 36)
  • less likely to fatigue
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19
Q

fast twitch muscle fibres

A
  • anaerobic energy sytem
  • only 2ATP produced
  • fatigue easier
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20
Q

oxygen consumption

A
  • amount of oxygen we use to produce ATP
  • known as VO2
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21
Q

oxygen consumption during exercise

A
  • oxygen consumption increases - use more oxygen to produce more ATP
  • insufficient O2 is distributed to the tissues for all energy to be provided aerobically
  • takes more time for circulatory system to respond to higher demands
  • energy is provided anaerobically
  • causes O2 deficit
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21
Q

vo2 max

A
  • maximum volume of O2 that can be taken up and used by the muscles per minute
  • 3-6 litres per minute
21
Q

EPOC

A
  • excess post-exercise oxygen consumption
  • amount of oxygen consumed during recovery about that which would have been consumed at rest during the same time
21
Q

fast component of EPOC

A
  • uses extra O2 which is taken in during recovery
  • resnythesis of muscle ATP and replenishment of phosphocreatine stores and re saturation of muscle myglobin with oxygen
  • high intensity- creates oxygen debt, fast component focuses on repaying by resting levels
  • immediately after exercise - 2-3 minuets
21
Q

oxygen deficit

A

volume difference between an ideal and real O2 uptake

21
Q

slow component of EPOC

A
  • hours after exercise, vo2 higher than resting levels
  • lactic acid removed - converted to pyruvic acid then glucose and glycogen (cori cycle) which removed by sweat/urine
  • glycogen replenished - stored in muscles as glucose
  • sustaining recovery process - maintenance of HR and BR, increase body temp
21
Q

lactate accumulation

A
  • lactic acid breaks down releasing hydrogen ions
  • remaining then combines with sodium ions to form salt lactate
  • accumulates in muscles, more hydrogen ions present- increase acidity
  • slows down enzyme activity affects breakdown of glycogen causing muscle fatigue
21
Q

lactate threshold

A
  • point during exercise at which lactic acid quickly accumulates in the blood
  • occurs when body works anaerobically
21
Q

factors affecting lactate accumulation

A
  • exercise intensity
  • muscle fibre type
  • rate of blood lactate removal
  • respiratory exchange ratio
  • fitness of performer
21
Q

OBLA

A
  • onset blood lactate accumulation
  • point at which the concentration of lactate acid in the blood rapidly increases
  • occurs when lactate levels go over 4mmol/L
  • measuring gives indication of endurance capacity
21
Q

factors affecting lactate accumulation
exercise intensity

A
  • greater intensity = greater demand for ATP production
  • more glucose broken down= more lactic acid produced through anaerobic glycolysis
21
Q

factors affecting lactate accumulation
muscle fibre type

A
  • fast twitch- more anaerobic enzymes, greater capability to quickly break glucose down- more lactic acid
21
Q

factors affecting lactate accumulation
respiratory exchange ratio

A
  • rate of CO2 produced: 02 consumed
  • ratio value close to 1:0, glycogen become preferred fuel, greater chance of accumulation
21
Q

factors affecting lactate accumulation
rate of blood lactate removal

A
  • if rate of production is greater than removal
21
Q

factors affecting lactate accumulation
fitness of performer

A
  • fitter person- more mitocondria and myoglobin, increase capacity or aerobic respiration- avoid the use of lactate anaerobic system
21
Q

buffering

A

aids the removal of lactate and maintains acidity levels in the blood and muscle

21
Q

VO2 max

A
  • maximum volume of air that can be utilized per minute/unit of time
  • higher VO2 max the more delay in lactic acid build s up, lactate threshold increases
  • average women 35-44 ml/kg/min
21
Q

factors affecting VO2 max

A
  • physiological
  • lifestyle
  • body composition
  • gender
  • age
  • training
    -genetics
21
Q

cori cycle

A
  • lactic acid is transported in the blood to the liver where it is converted to blood glucose and glycogen
21
Q

measurements of energy expenditure

A
  • indirect calorimetry
  • lactate sampling
  • VO2 max test
  • RER
21
Q

indirect calorimetry
overview

A
  • provides accurate estimate if energy expenditure through gas exchange
  • measures how much CO2 is produced and how much O2 is consumed
  • determines energy requirements and responds to nutrition over time
21
Q

indirect calorimetry
method

A
  • headgear from cart is attached to performer
  • inspired and expired gas flows, volumes + concentrations of O2 and CO2 measured then converted into heat equivalent
  • measured as REE
21
Q

lactate sampling

A
  • taking small blood sample (earlobe or fingertip) and a handheld device analyses the blood and indicates how much lactate is present
  • taken before during and after exercise
  • the higher the exercise intensity at which lactate threshold occurs, the fitter the athlete is
  • idea of level of fitness
  • allows performer to select relevant training zones
21
Q

VO2 max test

A
  • the multi stage fitness test - only gives prediction
  • direct gas analyse - increasing intensity on treadmill, runs to exhaustion while air that is expired is calculated by computer, volume and concentration of O2 in expired air is measure and compared with % of O2 in air to see how much O2 has been used
21
Q

respiratory exchange ratio
RER

A
  • ratio of CO2 produced compared to O2 consumed
  • RER= CO2 per minuet ./. O2 consumed per minute
  • RER value close to 1 - using carbs
  • RER value approx to 0.7- using fats
  • RER value greater than 1 - anaerobic respiration
  • calculating RER determines which energy source is being oxidised and whether working an/aerobically
21
Q

respiratory exchange ratio
method

A
  • perfomer attached to gas analyser
  • on treadmill or cycle ergometer, helps create accurate readings for athlete
21
Q

respiratory exchange ratio
factors

A
  • muscle glycogen content
  • training volume
  • amount of type 1 fibres
  • lactate
  • dietary fat intake
21
Q

altitude training

A
  • PP of O2 decreases higher
  • 2500m+
  • less O2 drawn to alveoli per breath
  • creates shallower diffusion gradient between alveoli and capillary blood - less diffusion occurs
  • haemoglobin less saturated -less O2 delivered
  • body acclimates to conditions develops way to cope with O2 reduction
21
Q

altitude training
over time benefits

A
  • more alveoli
  • greater capillary network
  • blood+ muscles that function in slight hypoxic state
  • body needs to develop more red blood cells - EPO is produced
21
Q

HIIT training

A
  • both an/aerobic training
  • short intervals of maximum intensity followed by recovery interval of low to moderate intensity
  • work is anaerobic, recovery is aerobic
  • improves fat burning, glucose metabolism
22
Q

HITT training
variables

A
  • duration of work interval / recovery
  • intensity of work interval
  • number of work intervals / recovery
23
Q

plyometrics

A
  • high intensity explosive activities and uses fast twitch muscle fibres
  • muscles can generate more force if they have been previously stretched
  • eccentric phase then amortisation phase ( time between eccentric and concentric muscle contractions) then concentric phases (uses stored energy to increases force of contraction)
24
Q

speed agility quickness

A
  • improves multi-directional movement through developing the intramuscular system
  • eg zig zag runs, foot ladders
  • maximum force at high speeds
  • energy provided anaerobically

pe anatomy and physiology (5 decks)

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