Energy systems Flashcards
What are the 3 energy systems?
ATP-PC, Anaerobic Glycolysis, Aerobic
What are the food fuels?
carbohydrates, fats, protein
How does CHO travel in the body and how is it stored?
travels in the body as glucose and stored as glycogen
How do fats travel in the body and how is it stored?
travels as free fatty acids (ffe) and stored as triglycerides
how are proteins carried and stored in the body?
travels in the body as amino acids and is stored as amino acids or muscle tissues
CHO examples, function and daily % in diet
bread, pasta/ preferred fuel in exercise, simplest food and is ranked from 0-100 on a glycemic index/ 45-65%
Fats examples, function and daily %
avocado, nuts/ provide 2/3 energy requirements at rest 25-30%
Proteins examples, function and daily %
egg, red meats protein requires minimal contribution towards energy requirements, 10-15%
What is the GI?
the glycaemic index- scale from 0-100 on how food well food provides sustenance during activity low gi gradual release/ high gi- sugar spike
adenosine triphoshate
ATP- immediate fuel broken down in the msucle to produce contractions(movement)/ 2-3 seconds available
adenosine diphosphate
ADP is required to rebuild back into the ATP to enable muscles to continue to function during exercise
ATP-PC system
anaerobic system that resynthesises ATP the quickest/ fastest rate
anaerobic glycolysis
anaerobic that enable ATP to be rebuilt at a rapid rate when PC is depleted
aerobic system
synthesizes at the slowest rate
finite
natural resource that cannot be rebuilt to keep up with demand
infinte
limitless supply
passive recovery
standing, slow walk allows the minimal energy output
active recovery
low intensity recovery to prevent accumulation of hydrogen ions and lactate acid
hydrogen ions
acidic build up in the muscles that causes fatigue and slows enzymes required for exercise
rate
the amount of time , quantity something takes
capacity
the maximum threshold
fuel/ substrate
phosphagens (ATP and creatine phosphate), glucose, free fatty acids and amino acids
food fuels
three main COH, fats and proteins
aerobic
performing exercise with the presence of oxygen
anaerobic
the performance of exercise without the presence of oxygen
how is energy released during exercise?
break down of ATP
Food fuels for the energy systems
ATP-n/a
Anaerobic gly- CHO
aerobic- CHO/ fats
fuel/ substrate for energy systems
atp- phosho-creatine
anae- glycogen
aero- glycogen/triglycerides
intensity of HR for the energy systems
Atp- 95+%
ana- 85-95%
aero- 65-85%
rate of ATP synthesis
atp- very rapid
anae- rapid
aero- slow
capacity and yield
atp- very low/ one
anae- low/ 2
aero-high/ 36
fatigue mechanism
atp- pc depletions
anaer- hydrogen ion/ lactate
aeor- glycogen depletions
finite or infinite and why?
atp- finite
anae- finite
aero- infinite
recovery type
atp- passive
aner- active
aner- active
advantages of working with the systems
atp- work at HRM
aner- work longer than atp w/o o2
aero- no fatiguing by products
disadvantages
atp- can only be in use for 10 seconds
anae- fatiguing by products
aero- complex system due to 02
example sports of the atp-pc system
100 meter sprint
high jump/ long jump
shot put
examples of anaerobic glycolysis sports
400m sprint, skipping, anything finishing in about 3 minutes,200-metre swim, downhill ski racing, and 1500-metre speed skating
chemical pathway of the ATP-PC system
atp broken down-> adp + Cp-> rebuild into atp
rate of resynthesis / work to rest ratio
10 mins very rapid/ 1:5
Anaerobic glycolysis chemical pathway
glycogen-> glucose-> pyrovic acid-> lactate and h+ accumilation
what is pc?
phoso-creatine
where is pc stored?
in the muscle cells
recovery time for pc
30secs
180secs (3 mins)`
30secs- 70%
3mins- 98%
Aerobic system examples
marathon 42.2km
Tour de France
Triathlon
Which fuel is the most complex?
triglycerides
Aerobic system chemical pathway
glycogen-> glucose-> pyruvic acid->sufficent 02 goes into the mitochondria to produce by products of Co2, h20 and heat
At rest what food fuel does our body use?
2/3 fats and 1/3 CHO
work to rest ratio for anaerobic glycolysis
1:3
muscular endurance sets, reps and load
2-3 sets
15-20 rep
laod- 40-60% for max
muscular strength
3-5 sets
3-8 rep
85+% rep max
muscular power
3-5 sets
4-6 rep
30% rep max
