Energy Systems Flashcards
What is the role of ATP?
All muscle contractions result from the energy released during the splitting of the 3rd phosphate molecule.
Where is ATP stored?
Found in small amounts in the muscle. Only equivalent to approx 2 seconds of high intensity activity. needs to be resynthesised. energy is required for this resynthesis
How is ATP resynthesised?
The inorganic phosphate is placed back together with the ADP again
Factors affecting what food fuel is used?
-availability of the fuel (lined to fatigue and recovery of energy systems)
-oxygen availability (anaerobic or aerobic)
-rate of ATP resynthesis required (how quickly muscle contractions are required)
What is creatine phosphate and where is it found?
It is a creatine and phosphate molecule joined together by a high energy bond. it breaks down very easily and thus resynthesises ATP at a very fast rate however only produces small yield. it is fuel used by ATP-CP system. Can be found in meats and our body makes our own hence we DON’T call it a food fuel
What are the 3 food fuels?
Carbohydrates, fats/lipids, proteins
What are carbohydrates stored as and where?
Glucose = blood
Muscle glycogen = muscles
Adipose tissue = adipose tissue
What are fats/lipids stored as and where?
Free fatty acids = blood
Tryglycerides = muscle
Adipose tissue = around the body
What are proteins stored as and where?
Muscle = skeletal muscle
Amino acids = body fluids
What energy system for carbs, fats, proteins?
CARBS = ANAEROBIC AND AEROBIC
FATS = AEROBIC
PROTEINS = ONLY BECOMES SIG IN EXTREME SITUATIONS SUCH AS STARVATION
What does yield mean?
Amount of energy produced
Yield of carbs, fats, proteins?
CARBS = anaerobic = small, aerobic = higher than anaerobic but lower than fats
FATS = high
PROTEINS = very high
Need for oxygen in carbs, fats and proteins?
CARBS = LOW
FATS = HIGH
PROTEINS = VERY HIGH
Contributions of fats and carbs at rest?
CARBS = 33%
FATS = 66%
Contributions of fats and carbs at sub max intensity?
CARBS = 66%
FATS = 33%
What is the preferred energy source and why?
Fats are the preferred fuel source for ATP resynthesis as they generate a greater yield of energy than carbohydrates
What are the factors that determine which energy system is used?
-Activity intensity
-Activity duration
-The amount and type of recovery between efforts
What are the energy systems in the anaerobic pathway?
ATP-CP AND ANAEROBIC GLYCOLYSIS
What are the energy systems in theaerobic pathway?
AEROBIC SYSTEM
What are some differences between the aerobic and anaerobic pathways?
- produce relatively small amounts of ATP vs can produce large amounts of ATP for sub max efforts for long periods time
- fast rate and intensity vs cannot produce energy quickly for high intensity efforts
Fuel of ATP-CP
Creatine phosphate
Duration of ATP-CP system
0-10 seconds
Rate of ATP resynthesis of ATP-CP system?
Max/100%
Yield of ATP-CP system?
Very small
By-products of ATP-CP system?
none
Recovery of ATP-CP SYSTEM
PASSIVE
when does ATP-CP system contribute most significantly?
high intensity efforts
when does ATP-CP system contribute minimally?
when CP stores have close to depleted
Examples of ATP-CP system
100m sprint, high jump
Fuel of Anaerobic Glycolysis system
Muscle glycogen
Rate of ATP resynthesis of Anaerobic Glycolysis system
Fast/95%
Yield of Anaerobic Glycolysis system
Small
By-products of Anaerobic Glycolysis system
H+ ions
Duration of Anaerobic Glycolysis system
0-20 seconds
Recovery of Anaerobic Glycolysis system
Active in order to increase o2 to muscles
When is AG system contributing most significantly?
Once CP depletes until sufficient o2 reaches the muscle
When is AG system contributing most minimally?
During lower intensity activities
Examples of AG system
400m sprint, C in netball
What is pyruvic acid and what is the effect of it?
It is a by-product of glycolysis. If there is insufficient O2 to remove it, it will turn into lactic acid which breaks down into lactate and H+ ions. LACTATE IS NOT FATIGUING, H+ IONS AREEEEE
What is the effect of the accumulation of H+ ions on performance?
It leads to an increase in the acidity of the muscle therefore decreasing its ability to use glycogen therefore decreasing the force of muscular contractions.
Fuels of the Aerobic System?
Carbs, fats and proteins
Rate of ATP resynthesis of the Aerobic System?
Slow/85% MHR
Yield of the Aerobic System?
Large
By-products of the Aerobic System?
Heat, CO2, water
Duration of the Aerobic System?
30 seconds +
Recovery of the Aerobic System?
Active as there in often H+ ions due to use of AG system also
When does aerobic system contribute most significantly?
At rest and longer, lower intensity activities e.g below 85% MHR
When does aerobic system contribute minimally?
During high intensity efforts at the start of the activity
Explain the difference in what occurs to the pyruvic acid that is produced by AG and aerobic system?
Aerobic - when there is sufficient O2 available, the aerobic system uses oxygen to turn pyruvic acid into energy
AG - when there is insufficient O2, the pyruvic acid turns into lactic acid which breaks down into lactate and H+ ions
What does interplay mean and in relation to the energy systems?
Interplay means things working together. Energy system interplay means all 3 energy systems working together to resynthesise ATP for the body to use for muscular contraction.
When do each of the energy systems have MINIMAL contribution?
ATP-CP = any time after CP depletion/at rest/sub-max
AG = at rest/sub-max intensity, as CP is depleting
AEROBIC = when there is insufficient O2 supply (e.g high-intensity efforts)
When do each of the energy systems have INCREASING contribution?
ATP-CP = from rest to increased intensity when sufficient CP stores
AG = when insufficient O2 to meet demands at CP stores depletes
AEROBIC = as duration increases and increase O2 starts to reach the muscle
When do each of the energy systems have DECREASING contribution?
ATP-CP = as CP depletes/insufficient recovery
AG = once sufficient O2 reaches the muscle
AEROBIC = at intensity increases / oxygen deficit
When do each of the energy systems have SIGNIFICANT contribution?
ATP-CP = at max intensity/initially with sufficient recovery
AG = when CP is depleted and insufficient O2 at muscles
AEROBIC = at rest/sub-max/when sufficient O2 present
Outline overall energy system interplay
first 100m = CP system contributing significantly, AG and A increasing their contributions
second 100m = CP system decreases its contributions/minimal once depleted, AG system becomes signficant once CP depletes. A continues to increase its contributions.
last 100m = CP system contributing minimally, AG system contributions decreases, A becomes most sig
Explain why you use the CP system most significantly in long jump if you have sufficient CP stores?
Because they need to run as fast as they can and jump as far as possible, then the CP system will contribute most significantly as it has a very fast rate of ATP resynthesis so you can work at 100% intensity,
Discuss the difference in contributions of the aerobic system to the 100m and 200m races
As the 100m is shorter, it uses the CP system most significantly and thus the AG system and A system minimally.
As the 200m is a longer event, the CP will contribute to a smaller percentage of the race. Due to the longer duration, the AG and A system will have a relative higher contribution.
Explain why the 200m can not be run at the same speed as the 100m using your understanding of the rate of ATP resynthesis
ALL 3 ENERGY SYSTEMS ARE WORKING AT ALL TIMES DURING BOTH THE 100M AND 200M.
As the 100m is shorter, it uses the CP system most significantly, which works at a very fast rate of ATP resynthesis and thus allows you to work at 100% intensisty and complete in 10 seconds
WHEREAS
As the 200m is a longer event, the CP system will contribute to a small percentage of the race. Due to the longer duration, the AG system will have a higher relative contribution. As the AG system works at slower rate of ATP resynthesis and thus means you run at a slower speed means it takes 11 seconds per 100m
What are the four main causes of fatigue?
-Depletion of CP
-Build up of H+ ions
-Hyperthermia or Hypothermia (Thermoregulation)
-Depletion of glycogen
Explain depletion of CP as a cause of fatigue?
CP depletes after 10 seconds. This leads to having to use the anaerobic glycolysis system which works at a slower rate of ATP resynthesis, hence you can only work at 85-95% intensity instead of the 100% intensity that the CP system can work at. Often the cause of fatigue in events under 30 seconds duration
Explain build up of H+ ions as a cause of fatigue
Using the AG system leads to a build up of H+ ions which inhibit your muscles ability to contract. This leads to a decrease in performance.
Explain hyperthermia or hypothermia (thermoregulation) as a cause of fatigue
Hyperthermia is when you get too hot, and hypothermia is when you get too cold. Both lead to decreased blood and O2 to the muscles, hence decreased performance.
Explain depletion of glycogen as a cause of fatigue
Glycogen stores deplete after 60 to 90 minutes of continuous exercise. This then leads to the body needing to use fats as the primary source of energy, Fats produce more energy total, however they require more oxygen to do so hence, can’t be used at as higher intensity as glycogen can be, so you need to decrease intensity
What are the two types of recovery strategies?
Passive recovery and active recovery
Explain passive recovery
It is when you sit still or stand still. This allows your body to use all of the oxygen available to replenish CP instead of having to use it to contract the muscles. Hence, this is the fastest and best way to replenish CP.
Explain active recovery
It is when you do the same activity as you were doing during the event at a lower intensity e.g between 30 and 60% intensity. This allows you to maintain blood flow and hence o2 to the muscles you were using previously which aids in removing fatiguing by-products such as H+ ions faster. The maintaining of blood flow also ensures you avoid venous pooling which is when blood pools in the legs instead of returning to the heart.
What does the type of recovery strategy depend on?
It depends on the major cause of fatigue, which depends on the energy system used.
What recovery strategy and why would be used in an 100m race compared to 400m race?
100m = predominant energy system would be ATP-CP system so major cause of fatigue would be depletion of CP hence passive recovery most appropriate in order to replenish CP
400m = predominant energy system is AG system so major cause of fatigue would be build up of H+ ions hence an active recovery would be most appropriate as to remove H+ ions the fastest
