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energy systems Flashcards

1
Q

Carbohydrates

A

55-65% of daily diet
Examples –
- Pasta
- Lollies
- White rice
- Grain bread

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2
Q

fats

A

20-25% of daily diets
Examples –
- Butter
- Avocados
- Cheese
- Oil

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3
Q

protein

A

15% of daily diet
Examples –
- Red meat
- Chicken
- Lentils
- Eggs

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4
Q

Glycaemic index

A

Provides an indicator of how quickly the glucose is broken down and released into the bloodstream

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5
Q

High Gi foods

A

Release glucose into the bloodstream quickly increasing blood glucose and insulin levels

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6
Q

Low Gi foods

A

Releases glucose slowly into the bloodstream helping stabilise blood glucose during exercise

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7
Q

High Gi foods should be consumed …

A

Post exercise as they release glucose rapidly into the blood stream which speeds up recovery as is rapidly transported to the depleted muscles

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8
Q

Low Gi foods should be consumed …

A

Pre exercise as glucose is slowly released into the blood stream this helps stabilize blood glucose during exercise

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9
Q

What is ATP

A

Adenosine triphosphate
The 3rd phosphate molecule breaks off to create energy

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10
Q

How much ATP is stored in muscles

A

1-2 seconds

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11
Q

P-C

A

phosphocreatine ( chemical fuel)
very simple bond compound 1 compromising bond
this bond splits very rapidly and can rebuild ATP at the most rapid pace through ATP-CP system

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12
Q

glycogen

A

can be used via the aerobic system and the anaerobic glycolysis system
glycogen = more complex fuel so rebuilds at a slower rate
anaerobic glycolysis is an incomplete breakdown of glycogen (2 yield)
aerobic system is a complete breakdown of glycogen aerobically ( yield 36)
store 90 minutes worth

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13
Q

triglycerides

A

can only be used via the aerobic system
much more complex bond so rebuilt at a very slow rate
fats have a higher yield and a slow rate of resynthesis
are dominate at low intensity, periods of passive recovery and when glycogen is depleted

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14
Q

ATP-CP system

A

is the least complicated energy system and can rebuild oxygen ATP at the fastest rate with out oxygen however it has the lowest yield. This enables an athlete to work at maximal intensities (95% MHR)

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15
Q

ATP-CP system fuel

A

creatine phosphate

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16
Q

ATP-CP system advantages

A
  • fast rate of rebuilding ATP
  • work at maximal intensity of 95% MHR
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17
Q

ATP-CP system disadvantages

A
  • only 10 seconds stored
  • low yield of 1 mole
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18
Q

fatiguing factor of ATP-CP ATP-CP system

A

depletion of cp

19
Q

rate of PC replenishments

A

-30 seconds = 70%
- 60 seconds = 87%
3 minutes = 97%

20
Q

how to train ATP-CP system

A

short intervals

21
Q

things to consider when designing a short interval plan

A
  1. work time
  2. reps
  3. rest time
22
Q

anaerobic glycolysis system

A

is the second of the anaerobic systems and produces energy(rebuilds atp) rapidly when at a high intensities are required and when cp has been depleted

23
Q

why can’t the anaerobic glycolysis system produce energy as fast as the ATP-CP system

A

because the anaerobic glycolysis system has a more complex chemical pathway than the ATP-CP system due to the substrate of glycogen taking longer to breakdown, as it’s a more complex fuel. This means that resynthesis is at a slower rate so athletes can only work at 85-95% of their max heart rate

24
Q

buffering /tolerating lactate/H+

A

completing training like short interval training allows the athlete to develop the ability to buffer or tolerate the accumulation of lactate and H+ ions in the muscle.
- lactate = non fatiguing can be resynthesized into glycogen

25
Q

passive recovery

A

involves activity below 35% MHR. walking standing
rebuilds ATP most rapidly

26
Q

active recovery

A

Between 35-55% of HRM usually 5-10minutes keeping an elevated heart rate and increased blood flow – prevents venous pooling and removes fatiguing metabolites (h+ ions) more quickly and so go back to preexercise state

27
Q

why does the anaerobic system have a finite capacity

A

due to the incomplete breakdown of glycogen (due to insufficient oxygen) so there’s an accumulation of H+ ions
H+ ions cause increased muscle acidity resaulting in decreasing glycolic enzymes function forcing the athlete to slow down and decrease their intensities ( reliance on aerobic system) or stop

28
Q

active recovery and skeletal muscle pump

A

transports blood against the pull of gravity
muscle contraction presses on the veins and pumps the blood up wards

29
Q
A
30
Q

anaerobic glycolysis system food fuel

A

carbohydrates

31
Q

anaerobic glycolysis system fuel / substrate

A

glycogen

32
Q

anaerobic glycolysis system rate of resynthesis

A

rapid

33
Q

anaerobic glycolysis system capacity and yield

A

capacity - low
yield - 2 ATP

34
Q

anaerobic glycolysis system
fatiguing mechanisms

A

H+ ions

35
Q

aerobic system

A

Is the most complex of the three energy and rebuilds ATP at a slower rate than both the anaerobic system however has a higher yield. The aerobic system rebuilds ATP with oxygen and can use an interplay of 3 fuels (glycogen triglycerides protein )
The aerobic system has no fatiguing by products and has an infinite capacity to rebuild ATP, however the trade-off that ATP is rebuilt at a slow rate and maximal intemsity cannot be archived

36
Q

aerobic system examples

A

marathon
triathlon

37
Q

aerobic system by-products

A

carbon dioxide, water and heat

38
Q

aerobic system fuels

A

CHO and fats
glycogen and triglycerides

39
Q

preferred fuel at low intensities

A

fats

40
Q

how much glycogen is stored in the muscle

A

90 minutes

41
Q

impact of depleting glycogen stores

A
  • there is an increased reliance on triglycerides as a fuel once glycogen stores deplete
  • triglycerides are more complex and require more oxygen to break down than glycogen
  • therefore the athlete will decrease their intensity and speed therefore decreasing performance
42
Q

benefits of carb loading

A
  • by consuming 10-15g per kg body weight; the athlete can store more glycogen in the muscle per event ( up to 150% increase)
    -this will delay the use of triglycerides as a dominate fuel and maintain use of glycogen as a preferred fuel for longer
  • this enables the athlete to work at optimal aerobic intensity for longer
43
Q

how to train the aerobic system

A

Continuous, fartlek, long interval, circuit

44
Q

interplay 1st sentence

A

all three energy systems contribute towards the total energy demands, however, depending on the duration and intensity each energy systems contribution will vary throughout the activity

pe (8 decks)

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