Energy Systems Flashcards
What is the anaerobic energy system?
- short duration exercise
- stop and start exercise
- produces ATP when there is not enough oxygen present in your muscles to produce the energy required for high intensity activities
- two systems: ATP CP and Anaerobic Glycolysis
What is the aerobic energy system?
- used for long duration or endurance exercises
- uses oxygen to break down carbohydrates, proteins and fats
- produces ATP when there is enough oxygen present in your muscles
- low to moderate physical activities
- most often used
- most important
- daily activities
What are the only sources of food fuel?
Carbohydrates, fats and proteins.
What is phosphocreatine?
Phosphocreatine (PC) is a chemical fuel source.
What is the body’s preferred food fuel? And stored as either what?
Carbohydrates. Either as glucose (blood) or glycogen (muscle (2/3) and liver (1/3)).
Why are carbohydrates the body’s preferred fuel source?
Because they are:
Easy to access
Quick to breakdown (either with or without oxygen)
Plentiful (stored in large amounts)
What is glycolysis?
The breakdown of glycogen into glucose.
What are carbohydrates stored as and in where?
Glucose-blood
Glycogen- muscle and liver
Excess in the adipose tissue- around the body
What are fats stored as and in where?
Fatty acids- blood
Triglycerides- muscle
Adipose tissue- around the body
What are proteins stored as and in where?
Muscle and amino acids- around the body.
Fats are used in which type of energy system to produce energy?
Aerobic
Fats are involved in:
Protecting body organs
Maintaining body temperature
Hormone production
Energy storage and supply
What are done to triglycerides?
Lipolysis.
Triglycerides are broken down into free fatty acids (FFA’s) which are broken down aerobically to provide energy.
When are fats used, what do they require and what do they produce?
Fats are mainly used at rest
Require more oxygen to produce energy
Produce more ATP than carbohydrates
Produce energy slowly
What is the function of proteins?
Proteins are mainly consumed for growth and repair of body cells and tissue.
What is made up of proteins?
Enzymes
When are proteins used what do they require and what do they produce?
Proteins are mainly used as a last resort fuel
Require large amounts of oxygen
Produce energy slowest of all the food fuels
What is ATP?
ATP is a store for energy usually found in the muscles. …….
The ATP-PC system.
Does not require oxygen to liberate energy (anaerobic).
Most rapid source of energy.
Simple short chemical reactions
Readily available PC stores at the muscle
About 10 seconds worth of PC is stored in the muscles.
The larger the muscles the more PC is stored (12-14 seconds).
Approximately 4 times the amount of ATP, of PC, stored in the muscles.
Once PC has been depleted, ATP must be resynthesised from another substance (typically glycogen).
Explosive and instantaneous.
Produces and inorganic phosphate.
ATP-PC system characteristics
Maximal intensity (95-100% max heart rate) Moderate duration (up to 10 seconds) Peak Power (2-4 seconds) Doesn't require oxygen Fuel used-PC Uses ATP Rate of ATP (energy) production-fastest Yield-very small (0.7-1.0 ATP for every PC molecule)
The anaerobic glycolysis energy system.
Uses glucose (glycolysis)
Doesn’t require oxygen to liberate energy.
Involves more complicated and longer chemical reactions the the ATP-PC system.
Contributes to the production of ATP until it fatigues (2-3 minutes)
Produces lactic acid which is broken down to glycogen to provide further energy.
Provides energy longer during submaximal activities, when PC is depleted and lactic acid accumulation is slower.
This provides a stop gap until sufficient oxygen is transported to working muscles for the aerobic system.
Provides twice as much energy for ATP resythesis as the ATP-PC system.
Anaerobic glycolysis system characteristics
Maximal intensity (85-95% max heart rate)
Short duration (up to 60 seconds)
Peak Power (5-15 seconds)
Doesn’t require oxygen
Fuel used-glucose
Rate of ATP (energy) production-fast
Yield- small (2-3 ATP for every PC molecule)
The aerobic energy system.
Slowest energy system.
Needs oxygen to liberate energy.
Contributes towards ATP resythesis due to the complex nature of its chemical reactions.
Capable of producing the most energy- 30-40 times more than the other two systems.
Preferentially breaks down carbohydrates, rather than fats to release energy.
Provides 50 times more ATP as the ATP-PC and AG systems combined.
Contributes significant amounts of energy during high intensity activities lasting 1 or 2 minutes.
Aerobic energy system characteristics
Maximal intensity (<80% max heart rate)
Moderate duration (longer than 60 seconds)
Peak Power (1-1.5 minutes)
Require oxygen
Fuel used-carbohydrates (glucose), fats, LAST RESORT proteins
Rate of ATP (energy) production-slow
Yield-very small (0.7- ATP for every PC molecule)
What is the difference between anaerobic glycolysis and aerobic glycolysis?
Anaerobic glycolysis involves the incomplete breakdown of CHO (glucose) into pyruvic acid with insufficient oxygen levels leaving a biproduct of lactic acid.
Aerobic glycolysis involves the complete breakdown of CHO (glucose) into pyruvic acid with sufficient oxygen levels leaving the product of CO2, H2O and 36-38 ATP, to restart the process all over again.
What is glycolysis?
The breakdown of glycogen into glucose.
Describe energy system interplay.
All 3 energy systems are activated at the start of exercise and no single system works by itself.
All systems operate all the time, but at any given time, there will be a dominant system.
ATP-PC System
Advantage
Disadvantage
Advantage: Rapid supply
Disadvantage: limited supply (CP)
Anaerobic Glycolysis System
Advantage
Disadvantage
Advantage: You don’t need oxygen to do it.
Disadvantage: The disadvantage is it is less efficient.
Aerobic Glycolysis System
Advantage
Disadvantage
Advantage: system can supply large amounts of ATP for a long time
Disadvantage: cannot supply quickly
What type of recovery does the ATP-PC system use? How long does it take to fully recover?
Passive recovery (rest or walking) 3 minutes
What type of recovery does the Anaerobic Glycolysis system use? How long does it take to fully recover?
Active Recovery
As exercise slows or stops, oxygen begins to break down lactic acid and remove it from the bloodstream.
Between 20 mins to 2 hours depending on duration and intensity of exercise.
What type of recovery does the Aerobic Glycolysis system use? How long does it take to fully recover?
Active recovery
This system takes the longest time to recover, as fuel stores need to be replenished. After long intensive activity, it may take up to 24 hours for this to occur.
