energy systems Flashcards
fuels required for resynthesis of ATP
Chemical Fuel:
Creatine Phosphate
Food Fuels:
carbs
fats
protein
food fuels: carbs
body’s preferred fuel source usually during exercise
sugars and starches found in cereal, fruit, bread, pasta
food fuels: fats
acts as concentrated fuel storage in muscles and body’s adipose tissue.
main source of fuel during rest and submaximal exercise
food fuels: protein
used mainly for growth and repair acts as a last resort fuel source building blocks of tissue breaks carbs to glucose, stored in liver and muscles as glycogen minimal contribution during exercise found in meat, fish, eggs, grains
chemical fuel: Creatine Phosphate
• contains a high-energy phosphate bond for the rapid
release of energy
• Limited storage of CP within the muscle.
ATP
ATP is the energy source for all muscular movements
ATP-CP: characteristics
Fuel Source:
Creatine Phosphate
Intensity of activity:
Maximal Intensity, 95+% MHR
fatigue factor: depletion of atp and cp
Amount of energy produced:
Limited yield, 0.7-1 ATP
Duration of activity: 0-10 seconds
ATP-CP
produces energy by breaking down CP
Energy produced at explosive rate due to simple anaerobic chemical reactions that take place.
Anaerobic glycolysis
produces energy by partially breaking down Glucose
anaerobically (no oxygen).
Energy produced at a fast rate due to simple anaerobic chemical reactions that take place.
Anaerobic glycolysis; characteristics
Exercise:
Predominant system for high intensity exercise up to 75 seconds in duration.
Fuel source:
Glycogen
Intensity of activity High intensity exercise:
85 − 95% MHR
Duration of activity:
10-75 seconds
fatigue factor: H+ ions
Amount of energy produced:
Small yield, 2-3 ATP
aerobic glycolysis
energy by breaking down glycogen or free fatty acids. Energy is produced at a slow rate due to complex chemical reactions
can continue to supply energy for many hours.
aerobic glycolysis: characteristics
Exercise:
Predominant system for long duration, low/submaximal intensity exercise.
Fuel source:
rest; FFA
Submax; Carbs
Intensity of activity: Submaximal intensity exercise (70 − 85% MHR) Resting/low intensity exercise (> 70% MHR)
Duration of activity:
75+ seconds
fatigue factor: dehydration, fuel depletion
amount of energy produced;
Large yield- 38 ATP
oxygen uptake
VO2
represents the maximum volume of oxygen able to be
taken up by, transported to, and used by the body for energy production.
factors affecting oxygen uptake
body size gender training age genetics
oxygen uptake at rest
the demand for ATP energy is relatively small.
heart rate and oxygen uptake remain at low levels.
oxygen uptake beginning of exercise
oxygen uptake increases as the body attempts to meet the increased oxygen demand.
The increased oxygen demand results from the need to produce more energy for ATP resynthesis.
oxygen deficit
start of exercise where the oxygen demand exceeds the oxygen supply.
During o2 the body must obtain ATP from its anaerobic energy systems.
steady state
oxygen supply = oxygen demand.
almost all of the required energy for ATP resynthesis is supplied aerobically.
EPOC
after completion of exercise oxygen consumption remains elevated, despite a reduction in the demand for ATP energy.
also referred to as Oxygen Debt.
energy interplay
atp-cp to anaerobic, to aerobic
fuel depletion
Once CP has depleted, energy for ATP resynthesis must come via the breakdown of glucose, which is broken down at a slower rate.
accumulation of by-products
ATP-CP System: ADP and AMP
Anaerobic glycolysis: H+ ions
Aerobic system: H2o, Co2, Heat
passive recovery
Link to fatigue factor: Fuel Depletion (CP)
muscle’s fuel CP is rapidly restored when recovery involves total passive rest.
active recovery
Link to fatigue factor: (H+ ions)
low intensity speeds up the removal of H+ ions by:
• Maintaining higher blood flow, and therefore oxygen delivery to the muscles
rehydration
Link to fatigue factor: Dehydration
Recommendations:
• Include water (hydration), carbohydrates (refuel), and
electrolytes (salts)
• Consume fluids throughout the first two hours of post-exercise time
refuelling: dietary
Link to fatigue factor: Fuel Depletion (Glycogen) pre and post training: yoghurt protein bar cereal and milk
elevated body temperature
body redistributes higher percentage of cardiac output to the skins surface
body cools down via evaporation
increased rates of dehydration (increased blood pressure and nervous fatigue)
LIP
Lactic inflection point
exercise intensity beyond which lactate production exceeds removal
sometimes referred to as lactate threshold
the aerobic systems role in LIP and exercise recovery
oxygen supply meets demand the levels may go up to the LIP
any accumulated lactic acid/metabolic by products have opportunity to be removed or converted back into glycogen to be used as the energy source
