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PE > Energy Systems > Flashcards

Energy Systems Flashcards

1
Q

How long of Passive Recovery does it take to restore the ATP-PC system?

A

30 sec for 70%
3 min for 98%
8 min for 100%

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2
Q

What is the Yield measured in mol/ATP in each energy system

A

ATP-PC = 0.7-1 moles/ATP
Anaerobic = 2-3 moles/ATP
Aerobic =36-38 moles/ATP
Aerobic L = 441-460 moles/ATP

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3
Q

What is the equation for the Anaerobic Glycolysis System?

A

Glycogen
Glucose
Pyruvic Acid
Lactic Acid—Bi-Products produced (Lactate and hydrogen ions) and Energy for Resynthesis

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4
Q

What is the equation for the Aerobic Glycolysis System?

A

Glycogen -> Glucose -> Pyruvic Acid -> Co2 and heat and H20

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5
Q

What is the difference between the ATP-PC and the Anaerobic Glycoysis System?

A

The Anaerobic Glycolysis System has larger fuel supplies, doesn’t burn all its fuel as quickly and doesn’t fatigue as quickly.

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6
Q

What are the 4 types of Fuel?

A

Creatine Phosphate, Glycogen (both anaerobically and aerobically), Fats and Protein

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7
Q

What are Carbohydrates stored as?

A

Carbs are stored as Glucose in the blood and Glycogen in the muscle and liver

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8
Q

What are Fats stored as?

A

Fats are stored in blood as Free Fatty Acids, Muscles as Triglycerides and Adipose Tissue around the body

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9
Q

Whilst at rest, what is the dominant fuel source being used?

A

2 parts Fats to 1 part carbs

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10
Q

What is the equation for the ATP-PC?

A

ATP-PC ⇌ ADP + P + Energy

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11
Q

What are the three factors which affect which energy system is used

A

Intensity, Fitness Level and Duration

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12
Q

What does EPOC stand for

A

EPOC stands for Excess Post-Exercise Oxygen Consumption

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13
Q

What are the stages of recovery during EPOC?

A 
Fast Replemishment (0-3 mins) -	Restore ATP ,CP, Myoglobin and Haemoglobin
Slow Replemishment (3> mins) -	Removal of Lactate, H+ ions and excess hormones in the blood, Reduce Body Temp, Restore Glycogen
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14
Q

What is the rate in mol/min for each energy system

A

3.6 mol/min, 1.6 mol/min, >1 mol/min

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15
Q

What is Protein stored as?

A

Amino Acids in the muscle cells and Adipose Tissue around the body

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16
Q

Explain how Fats are utilised to Resynthesize ATP

A

Fats are broken down via enzymes and then absorbed into the blood stream. It then travels as Free Fatty Acids in the blood until it can be stored as Triglycerides in the muscles. The bonds of the Triglycerides are then broken down and energy is liberated which rejoins ADP + Pi to Resynthsize ATP. Excess fats are stored as Adipose tissue around the body.

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17
Q

Explain the role of the Terminal Phosphate in ATP

A

ATP has a terminal phosphate which is released to let energy be released. To release the terminal phosphate, we use an enzyme called ATPase (ATP Hydrolysis), which breaks the bond and forms ADP (Adenosine Diphosphate) and Pi (single phosphate), making energy.

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18
Q

Can PC last longer than 10 seconds?

A

Larger muscles may store greater amounts of CP and if you are working sub-maximally – CP may last longer

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19
Q

Why are Carbohydrates the easiest food fuel to break down?

A

Low Oxygen Cost (3.5 litres per Mol/ATP)

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20
Q

How many grams of ATP can be stored in the muscle cells

A

50

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21
Q

How many grams of PC can be stored in the muscle cells

A

120

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22
Q

How many grams of CHO’s can be stored in the blood, muscles and liver respectively

A

25, 400, 100

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23
Q

How many grams of Fats can be stored in the Blood, Muscle Cells, and around the body respectively

A

~, 250, 10-12kgs

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24
Q

What is the capacity for each fuel?

A 
ATP = 2 Seconds
PC = 10 Seconds
CHO's = 90-120 Minutes
Fats = Unlimited
Protein = Unlimited
25
Q

What is the O2 cost for each fuel?

A

ATP and PC = None
CHO’s = 3.5 litres per mol/atp
Fats = 5.5 litres per mol/atp
Protein = 8.0 litres per mol/atp

26
Q

What is the Intensity of the energy systems?

A

ATP-PC = 95-100% HR
Anaerobic Glycolysis = 85-95% HR
Aerobic Glycolysis = 65-85% HR
Aerobic Lipolysis = 65

27
Q

What is the Duration to Depletion for each Energy System?

A 
ATP-PC = About 10 Seconds	Anaerobic = About 2-3 Minutes 
Aerobic = About 90 Minutes	Aerobic L = Indefinite
28
Q

What is the Length of a chosen event for it to be Dominant? Link it to each Energy System

A 
ATP-PC = 0-10 Seconds	Anaerobic = 10-75 Seconds
Aerobic = 75 secs - 3 hours	Aerobic L = 3-4 hours
29
Q

What is the Duration of Dominance during a chosen activity? Link it to each Energy System

A 
ATP-PC = 0-5 Seconds	Anaerobic = 5-30 Seconds
Aerobic = 30 secs - 40 mins	Aerobic L = 40-45 mins
30
Q

What is the Peak Power Period of each Energy System?

A

ATP-PC = 2-5 Seconds Anaerobic = 5-15 Seconds
Aerobic = 1-2 mins
Aerobic L = Not Applicable

31
Q

If an event is performed at Sub-Maximal Intensity (70-85%), what occurs within the 3 energy systems?

A

ATP-PC = Will last longer than 10 seconds
Anaerobic Glycolysis = Will become predominate before 5 seconds
Aerobic Glycolysis = Will become overall predominate before 75 seconds and will become dominant before 30 seconds

32
Q

What is an Oxygen Deficit?

A

Oxygen Deficit is the total volume of oxygen that the body didn’t have to work entirely aerobically from the beginning of exercise (or when intensity increases). Factors that influence the magnitude of an Oxygen Deficit include: Intensity, Fitness level, Environment and Attitude.

33
Q

What is Steady State?

A

Steady State refers to when the body reaches a plateau, wherein oxygen supply and oxygen demand are equivalent. Typically reached at 3 minutes but can fluctuate depending on Intensity, Fitness level, Environment and Attitude.

34
Q

What is Excess Post Exercise Oxygen Consumption?

A

Excess Post Exercise Oxygen Consumption refers to the oxygen consumed above resting values after exercise has ended. The time taken to restore oxygen back to resting level can be determined by Intensity, Fitness level, Environment and Attitude.

35
Q

What is Fatigue?

A

Fatigue is the inability of a muscle to generate the required force to sustain a certain level of performance/physical activity. This reduction in power, strength and speed all lead to performance decrement.

36
Q

What are the 3 Types of Fatigue?

A
  • Local – Fatigue in specific muscles due to exercise
  • General – Fatigue relating to the entire body after a specific session
  • Chronic – Extreme tiredness related to the depression of the body’s immune system
37
Q

What is Fuel Depletion?

A

As duration increases, the body becomes more reliant on the descending fuel sources
(ATP-PC -> Glycogen -> Fats). Due to a slower rate of energy supply, our ability to resynthesize ATP is decreased and we experience a performance decrement.

38
Q

What are the 3 Fatigue Causing Metabolic By-Products?

A

Accumulation of Inorganic Phosphates, Accumulation of ADP, Accumulation of H+ Ions

39
Q

What happens when Accumulation of Inorganic Phosphates occurs?

A

Leads to decreased contractile ability of the muscle which means there is less force output and results in a decrease in performance

40
Q

What happens when Accumulation of ADP occurs?

A

Leads to a decrease in speed of the shortening in the cross-bridge cycle and therefore results in a decreased power output

41
Q

What happens when Accumulation of H+ Ions occurs?

A

Leads to Acidosis and therefore inhibits ATP resynthesis, decreases Glycolytic Enzyme Functionality and decreases calcium release and muscle contractibility. It also slows Myosin and Actin from coupling and uncoupling.

42
Q

What is Thermoregulation?

A

Thermoregulation is a process that is designed to return your body to homeostasis. (36-37.5°C)

43
Q

What is the Redistribution of Blood Flow as a fatigue causing mechanism?

A

The Aerobic System breaks down glycogen and produces heat as a by-product. In order to maintain Homeostasis, the body must redistribute blood flow away from working muscles to the skin. For this to occur, blood vessels near the skin vasodilate allowing more blood flow. This means less oxygen is going to working muscles and if intensity is to be maintained, there must be an increase in heartrate meaning some contributions from the Anaerobic Glycolysis System. By products such as H+ ions are then produced which needs to be oxidised and therefore even less oxygen is reaching the working muscle

44
Q

What is Lactate Inflection Point and what does it represent?

A

The Lactate Inflection Point reflects the last point where lactate entry into and removal from the blood are balanced. It represents the maximal intensity at which blood lactate is in steady state.

45
Q

What happens after the Lactate Inflection Point and why does fatigue occur?

A

When intensities exceed the Lactate Inflection Point, blood lactate concentration increases exponentially and the higher the exercise intensity performed above the LIP, the more rapid the predicted onset of fatigue. This is believed to result from accumulation of the by-products of anaerobic metabolism, but not lactate itself.

46
Q

Where is Lactate Produced?

A

Formed in the cell’s cytoplasm when a pyruvate molecule is not transferred into the mitochondria, and needs an enzyme to convert pyruvate into lactate. N.T. Lactate is produced even in a rested state under fully aerobic conditions

47
Q

How do we Remove Lactate?

A
  1. Lactate can be re-converted to pyruvate for immediate oxidation in the mitochondria
  2. Lactate can also be transported out of the cell into the blood where most blood lactate is oxidised by other muscles
48
Q

Why is Lactate Inflection Point Testing Important and explain physiologically how our body can Improve an Athlete’s LIP?

A

Lactate Inflection Point Testing provides guidance as to the training intensity required to improve endurance performance and predict the speed or power output an athlete is able to sustain for a prolonged period of time.

Greater mitochondria mass and increased capability to oxidise fats and carbohydrates in response to endurance training can lead to an improvement in LIP. This can be achieved by training near the LIP to improve it and progress can be expected approximately after 8-10 weeks.

49
Q

Would an athlete with a greater proportion of fast twitch fibres exhibit a higher LIP? Explain

A

No, Individuals with a greater proportion of slow twitch fibres relative to fast twitch fibres have a greater ability to oxidise fatty acids in mitochondria, and in turn will have a higher LIP.

50
Q

What is Recovery?

A

Recovery is the return of one’s physical condition back to Pre-Exercise State

51
Q

What is the Best Recovery a 100m Sprint?

A

A Passive Recovery (such as sitting down) would be the best as the event would primarily utilize PC stores. A passive recovery lasting 8 minutes would be preferable as it would restore 100% of PC, however, 30 seconds or 3 minutes of passive recovery would also be beneficial as it restores 70% and 98% of PC respectively.

52
Q

What is the Best Recovery a 3km Event?

A

An Active Recovery would be the best to prevent venous pooling of the blood. The active recovery would also enable muscles to act as a skeletal pump and move blood back to the heart. Additionally, an active recovery can aid in oxidising any hydrogen ions that have accumulated.

53
Q

What is the Best Recovery a Marathon?

A

Fuel Replenishment is the best recovery that can be utilized at the cessation of this event. One of those being the consumption of Carbohydrates within half an hour of exercise – mainly those of a High GI content such as watermelon or lollies. The consumption of protein can be beneficial as it speeds up the absorption of carbohydrates, as well as aiding in repair and muscle growth. Additionally, the consumption of water and electrolytes to rehydrate and restore any fluids lost throughout the event through sweating

54
Q

What is a Glycemic Index?

A

The Glycemic Index is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a High GI value (70 or more) are more quickly digested, absorbed and metabolised which in turn result in a higher and faster rise in blood glucose, in order to promote rapid glycogen repletion.

55
Q

What happens when Depletion of PC Stores occurs?

A

Depletion of PC stores means that we must use the anaerobic Glycolysis system predominantly. Leads to a decreased contractile ability of the muscle, meaning a drop in speed/force/power output resulting in a performance decrement

56
Q

What happens when Neuromuscular Fatigue occurs?

A

Neuromuscular Fatigue occurs as nerve fibres don’t directly connect to the muscle, instead Neurotransmitters called Ach (Acetylcholine) travel across this gap known as the synaptic cleft. As the intensity of the activity increases, the Ach movement slows down.
This results in:

Less Electrical Stimulation = Less Muscle Stimulation = Less Force of Muscle Contraction = Performance Decrement

57
Q

What is Decreased CNS Firing?

A

Decreased CNS Firing is when the brain detects fatigue and sends weaker signals in an effort to decrease intensity and work rate of muscles. This means less electrical activity which results in less forceful contractions and less
frequent contractions. This results in a Performance Decrement

58
Q

What is the Sodium Potassium Pump?

A

The Sodium Potassium Pump is a mechanism which acts like a ‘gate’ allowing K+ out of a cell & allowing Na+ into the cell. As Potassium & Sodium act to balance fluids & electrolytes in body, if K+ is blocked or in deficit, activity of nerves & muscles become impaired. This results in a Performance Decrement.

59
Q

What is Dehydration?

A

Mainly evident in long duration events, the body sweats important fluids and electrolytes which reduce plasma content of the blood. This means that the blood is more viscous and takes longer to reach the muscles, therefore oxygen is going to the muscles at a slower rate. To counteract this, the heart rate increases to maintain blood supply to working muscles, thus an increase in anaerobic contributions. By products such as H+ ions are then produced which needs to be oxidised therefore even less oxygen is reaching the working muscle, resulting in drop in speed/force/power output

PE (6 decks)

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