Energy Systems Flashcards
What are the three systems to fuel activity?
The creatine phosphate (sometimes referred to as the phosphocreatine (PCr/CP/anaerobic alactate) system
The lactic acid or lactate (sometimes referred to as anaerobic glycolysis) system
The aerobic (sometimes referred to as oxidative) system
How many Calories does Carbohydrate provide per gram?
4
How much of your daily calorie intake should be from Carbohydrates?
60-65%
How many Calories does Fat provide per gram?
9
How much of your daily calorie intake should be from fat?
30%
How many Calories does Protein provide per gram?
4
How much of your daily calorie intake should be from Protein?
10-12% or 0.75g per kg of body weight
What is the molecule called that provides energy for muscle contraction?
ATP (Adenosine Triphosphate)
When is the Creatine Phosphate system dominant?
Creatine Phosphate is dominant during maximal effort and can continually produce ATP for a period of up to about 10 seconds, i.e. during a 100m sprint
When is the Lactate System dominant?
Lactate System is dominant during maximal effort and can continually produce ATP for a period of up to 2 minutes, i.e. 200-400m running, judo, high intensity intervals
When is the Aerobic System dominant?
Aerobic System is dominant during activities lasting longer than 2 minutes where the intensity is moderate and can continually produce ATP for sustained long periods, i.e. cycling, walking, 3 mile jog etc.
Does the Phosphate system require Oxygen?
No
Is the Phosphate system the fastest way to produce ATP?
Yes
How long can muscular contraction continue under the Phosphate system?
As long as creatine phosphate is present in the cell
What provides the energy for the creatine phosphate to join to the ADP to make ATP?
Energy from the break down of Glucose
How long does the store of CP in cells allow contractions to occur for?
Up to 10 seconds
How long does it take to replenish 50% of CP?
30 seconds
How long does it take to replenish 100% of CP?
2-3 minutes
What waste products does the Phosphate system produce?
None
Does the Lactate system require Oxygen?
No
How many molecules of ATP does the Phosphate system yield?
1
How many molecules of ATP does the Lactate system yield?
2
What is the process of glucose being broken down to create ATP?
Glycolysis
What is the byproduct of Glycolysis?
Pyruvic Acid
What happens to Pyruvic Acid if oxygen isn’t present?
Breaks down to form Lactic Acid
How many molecules of ATP does the Aerobic Kreb’s Cycle yield?
36
What needs to be present for the Kreb’s Cycle to take place?
Fat and/or Protein as well as Oxygen
What are the byproducts of the Kreb’s Cycle?
Heat, CO2 & H2O
Where is the main site for ATP production in muscle cells?
Mitochondria
What percentage of energy used by the body goes to supporting other metabolic work of cells in the body?
60-70%
What is the average amount of calories used by an adult per hour?
70
What changes occur to improve fat burning efficiency?
An increase in the number of capillaries supplying the muscles.
An increase in the number of mitochondria found in the muscles. (Remember, mitochondria are considered the power house of all cells; fat metabolism occurs here.)
An increase in the amount of the oxygen-binding protein myoglobin.
What is the best way to get the body to improve its fat burning efficiency?
Train at a high intensity about the anaerobic threshold.
