energy systems Flashcards
what are carbohydrates and how are they used?
- ideal source of energy
- broken down into glucose
- any glucose not used gets stored in muscles and liver.
- once stores are filled they are stored as fat.
- lasts first few minutes (approx 20) and should be ingested before competition.
simple carbohydrates
-sugars
complex carbohydrates
-starch-based foods, roots, potatoes, wholebreads
what are fats and how are they used?
- main energy source for long, low to moderate exercise.
- oxygen is needed to break down fats
- free fatty acids are broken down into glucose
what are proteins and how are they used?
- not normally used for energy
- used as energy only under extreme circumstances.
- proteins are normally used to repair and rebuilding muscles.
- proteins are broken down into amino acids
- used for strength athletes.
how does the body use energy?
adenosine triphosphate (ATP) breaks down between the third and second phosphate. this breaking down of phosphate results in the release of energy and creates adenosine diphosphate ( ADP). this is broken down further again to adenosine phosphate. creatine then supply’s the resynthesise of the ATP and replenishes the ATP.
alactacid system
- uses ATP stores
- Lasts a few seconds or one explosive movement.
- relies on creatine to resynithise the phosphate molecules.
- lasts 10-12 seconds of resynthese before cannot fuel (creatine Phosphate PC)
what causes fatigue of the Alactacid system
is due to the bodys inability to continually resynthesis of ATP molecule. this normally occurs when the body is out of PC
how does the Lactic Acid System work.
- lactid acid is a waste product in the chemical breakdown of glucose and glycogen.
- lactic acid is broken down by oxygen
- major fuel source for this system is carbonhydrates.
- this system resynthesis ATP molecules after the ATP/PC after the alactacid system is used up.
- lasts between 1-3 mins
what causes fatigue in the Lactic Acd System?
a by product of this system is hydrogen ion concentration which increases the bloods acidic thus breaking down glucose and removing energy.
what is the recovery rate of lactic acid
- anywhere between 20mins to 2 hrs to remove the lactic acid from the blood.
- recovery time is speeded up if there is a warm down (40-50% heart rate).
how dos the aerobic system work
- requires oxygen to make ATP molecule
- steady states of exercise
- oxygen transferred around the body by circulatory system reaching the working muscles.
- fats are broken down into fatty free acids and used as energy due to presence of oxygen to break down the fats.
- fats take 20-25 mins to be used after the use of the carbohydrate stores
how efficient is ATP production for the Aerobic system
- lasts pretty much forever for longer low intensity exercise due to the large amount of ATP molecules that are made when getting energy from fats
how long can the aerobic system last
2-3mins to hours long provided the intensity , accesses to fats and oxygen being provided to the body
cause of fatigue for Aerobic system
- depletion of fats
- lack of oxygen
- poor removal of waste products
