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physical education paper 1 > Energy Systems > Flashcards

Energy Systems Flashcards

1
Q

basics

A

ATP – Adenosine tri phosphate
Food we eat is turned into ATP
To release the energy one of the phosphate
molecules is broken off.
This then turns it into ADP – di phosphate

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2
Q

release of energy

A

when phosphate molecule is broken off, energy is released. when ATP is broken it turns into ADP
ATP-pase (enzyme) breaks this down

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3
Q

ATP

A

body can only hold a small amount as it is heavy but uses oxygen to re-synthesise it once used - needs food to do this

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4
Q

types of energy systems

A

-Glycogen stores – 0-3 seconds
-The ATP-PC system – 3-10 seconds
-The lactate system 10 seconds -1 minute (anaerobic glycolysis)
-The Aerobic energy system – 1 minute plus (through krebs and ETC)
- beta oxidisation - 20mins + (fats)

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5
Q

glycogen + ATP stores - 0-3 secs

A
  • These are the stores of energy that your food has been converted into glycogen and some ATP that are kept all the time in your muscles in-case we need to move quickly!
  • There’s not much so doesn’t last long.
  • If you use this ATP there will be none left to break down with o2 in aerobic respiration which is why you can sprint 50m then suddenly tart running a medium pace
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6
Q

ATP-PC system - 3-10 secs

A
  • stored in your muscles so once its gone its gone.
  • phospho-creatine = PC
  • Phospho-creatine is another source of energy which along with ATP lasts
    10 seconds
  • PC is broken down by creatine Kinase – which releases the energy
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7
Q

ATP-PC recovery

A

body will start to re-synthesis ATP + get more stores of PC - if you have it you can use it
takes 2-3 minutes to recovery your stores

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8
Q

anaerobic glycolysis

A

breakdown of glycogen without oxygen = last approx. 1 min
creates pyruvic acid

If working aerobically we use pyruvic acid to work the Krebs cycle to produce more energy
If not working aerobically pyruvate turns into lactic acid which causes fatigue and stitches. Hence it only lasting 1 minute.

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9
Q

aerobic systems

A
  • When you work over 1 minute and use oxygen to resynthesise (rebuild) ATP
  • ATP > used > ADP > oxygen resynthesises > ATP to use again.
    aerobic system makes 36ATP per glycogen mol.
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10
Q

ATP made in each section

A
  • anaerobic glycolysis = 2 ATP
  • krebs cycle =2 ATP
  • electron transport chain = 34ATP
    = 38 ATP re-synthesised
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11
Q

Krebs cycle

A
  • Acetyl coenzyme A is taken from glycolysis and used in for the KREBS
    cycle.
  • This turns into CO2 and hydrogen ions
  • 2 ATP are created
  • The hydrogen ions are taken to the ETC
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12
Q

electron transport chain

A
  • Uses The H ions taken from KREBS
  • Chemical reactions occur
  • It resynthesises ADP to ATP
  • It creates excess water
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13
Q

pros + cons of ATP-PC

A

+ Immediate energy
+ Doesn’t require o2
+ Allows for high intensity
+ No waste products
+ Can recover some of the way quickly
- Takes a long time to fully recover
- Limited stores
- Tires quickly

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14
Q

pros + cons of anaerobic glycolysis

A

+ Immediate energy
+ Doesn’t require o2
+ Allows for high intensity
- Takes a long time to fully recover
- Limited stores
- Tires quickly
- Produces lactate

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15
Q

pros + cons of aerobic energy system

A

+ Recovers way more ATP per glycogen
+ Tires slowly
+ Uses negative bi products of other
systems
- takes time to kick in

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16
Q

muscle fibres + energy systems

A

slow twitch;
- ATP produced through aerobic respiration
- More efficient ATP re-synthesis.
- ATP production slow but extensive
fast twitch;
-ATP through anaerobic respiration
- ATP ready quickly
- ATP production rapid but fatigues

17
Q

energy continuum

A
  • shows how we transition from one energy system to the next during exercise
  • shows how we will me using more that one energy system at once
    1. ATP = immediate
    2. lactic/glycolytic/anaerobic = short-term
    3. oxidative/aerobic = long-term
18
Q

energy + oxygen

A
  • def = the amount of o2 we use to create our ATP.
  • can be measured using a Douglas bag in lab by collecting air breathed out - whatever below 21% is how much we use
  • at rest drops to 16.4% - during exercise it increases
  • rest = 0.4L O2 per min
  • exercise = 3-6L O2 per min = VO2 max
  • VO2 max = max rate at which heart, lungs + muscles can effectively use O2.
  • fitter = increased VO2 max
19
Q

O2 deficit

A

When we exercise it takes time for aerobic system to kick in (o2 to reach muscles / HR to increase etc).
= body works anaerobically at the start of exercise to provide the energy to move.
- then owe extra oxygen to the system
so it can recover later = oxygen deficit
- The harder you work the bigger your o2 deficit
- If working at a low pace = sub maximal O2 debt
- if working your hardest = maximal oxygen deficit

20
Q

EPOC (excess post oxygen consumption)

A

def = amount of O2 consumed during recovery on top of normal amount.
- to repay O2 def we use EPOC.
- which is the process of breathing in extra oxygen after exercise
- done using fast + slow component of EPOC

21
Q

fast component of EPOC

A
  • Immediately after exercise
  • why you heavy breath
    Its function =
    1. Replenishes ATP (50% in 30 seconds)
    2. Replenishes PC stores – 3 minutes
    3. Cool your body
    4. Breath in additional o2 to get rid of deficit
    5. Replenish the o2 stores in myoglobin borrowed (2 mins = 0.5 litres stored
    again)
22
Q

slow components

A
  • begins within first few mins after exercise
  • BR + HR still slightly increased = need to process extra o2.
    Function = Removes lactic acid by;
    1.lactic acid built up can be oxidised with extra o2 which turns it back into
    pyruvate = extra energy
    2. takes back to the liver - turns it into glucose (energy) - known as the cori
    cycle.
    3. some converted into protein.
    4. Some we wee out.
  • Most of this occurs in the mitochondria.
23
Q

varying O2 debt + EPOC graph

A
  • shows the harder you exercise the greater o2 deficit will be so the greater epoc will be to aid recovery.
  • because you will have;
    1. used more o2 from myoglobin stores, 2. ATP and PC supplies
    3. created more lactic acid to get rid of
24
Q

importance of cooling down

A

lowers pulse
keeps blood pumping slowly helping to pump o2 over lactate helping to remove it
takes 5-6 litres to do so = why we breath heavy for so long

25
Q

OBLA (onset of blood lactate)

A
  • point where blood lactate goes above 4 millimoles per litres = begin to tire. (work anaerobically)
    lactate threshold = point at which lactic acid rapidly accumulates in blood.
  • point we begin to work anaerobically so lactate builds rapidly and body unable to provide enough o2 to get rid of quickly so we fatigue and cannot continue.
  • higher VO2 max = delayed OBLA = last longer
26
Q

factors effecting the rate of lactate sampling

A
  • exercise intensity
  • muscle fibre type used
  • rate of blood lactate removal
  • respiratory exchange rate ratio
  • fitness of performer
27
Q

why lactate is bad

A
  • accumulates
  • causes increased H ions released
  • increases acidity
  • acidity slows enzymes
  • glucose is broken down less quickly
28
Q

buffering

A

Def- process which aids removal of lactate to maintain acidity levels in the muscles.
- buffering is like a sponge that socks up the lactate being made.
They are working using the AG systems so this is key in reducing fatigue.
How – greater mitochondrial and capillary density (o2 deficit).

29
Q

def + factors effecting VO2 max

A

def = max amount of O2 that can be used by muscles per minute
factors affecting;
- gender
- body comp
- lifestyle
- age
- genetics
- training
physiological;
- ^ haemoglobin
- ^ capillaries
- ^ size of mitochondria
- ^ SA of alveoli
- ^ cardiac output
- ^ stroke volume

30
Q

indirect calorimetry

A

technique provides accurate estimate of energy expenditure through gas exchange.
measures how much carbon dioxide + oxygen is consumed at both rest and during exercise.
calculating gas volumes also allows us to find main substrate being used
- very reliable as it gives precise calculation of VO2 + VO2 max

31
Q

lactate sampling

A

accurate + objective measure of the level of lactate in blood. also for measuring exercise intensity - gives performer idea of level of fitness + enable selection of relevant training programme
regular testing = comparison to see whether improvement made.
lower lactate at same intensity =
^ power/speed, ^ time to exhaustion, improve recovery HR + higher lactate threshold.

32
Q

VO2 max test

A

evaluates VO2 max in multi-stage fitness test = bleep test
= 20m shuttle run to bleep until reached complete exhaustion
can be compared to standard results table
- Harvard step test also used but both only for prediction.
using a sports lab more valid + reliable eg increasing intensities on treadmill.

33
Q

respiratory exchange ratio (RER)

A
  • ratio of CO2 produced compared to oxygen consumed + is used to measure of exercise intensity.
  • calculates energy expenditure + provides info on use of fats + carbs during exercise
  • calculating RER determines which energy sources are being oxidised + hence whether performer is working an/aerobically;
    1. RER value close to 1 = carbs used
    2. RER value approx 0.7 = fats used
    3. RER value greater than 1 = anaerobic respiration so more CO2 being produced than O2 consumed
34
Q

altitude training

A
  • usually done 2500m above sea level where partial pressure of o2 is lower.
    = haemoglobin not as saturated with o2 = lower o2 carrying capacity = less o2 delivered to muscles = reduction of aerobic performance + VO2 max + quicker on set of anaerobic respiration
35
Q

pros + cons of altitude training

A

+ ^ number of RBC
+ ^ conc of haemoglobin
+ ^ blood viscosity
+ ^ capillarisation
+ enhanced o2 transport
+ ^ lactate tolerance
- expensive
- altitude sickness
- hard to train due to lack of o2
- detraining due to decrease in intensity
- benefits quickly lost below sea level
- psychological problems from being away from home

36
Q

HITT

A

involves short intervals of max intensity followed by a recovery interval of low-moderate intensity
work interval anaerobic, rest interval aerobic
HITT improves fat burning potential, glucose metabolism + both aerobic + anaerobic endurance.

37
Q

plyometrics

A

improves power + speed + involves high intensity explosive activities.
works on concept that muscles can generate more force if previously stretched - called stretch shortening phase - consists of 3 phases

38
Q

3 stretch shortening phases in plyometrics

A
  1. eccentric phase = muscle performs eccentric contraction on landing - lengthens
  2. amortisation phase = time between eccentric + concentric contraction - time short as possible so energy stored from phases 1 isn’t lost.
  3. concentric phases - uses energy stored to increase the force of the contraction
39
Q

speed, agility, quickness (SAQ)

A
  • speed = how fast a person can move over a specified distance or how quickly a body part can be put into motion
  • agility = ability to move position of body quickly + effectively while under control.
    SAQ aims to improve multi-directional movement through developing neuromuscular system.
    drills include zig-zag runs, foot ladders, often adding a ball to make drills sport specific.
    energy provided anaerobically as performed at high speed.

physical education paper 1 (17 decks)

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