Energy Systems Flashcards
What is ATP?
The energy currency of cellular life and the only fuel the human body recognises and uses
What is the role of ATP?
capture chemical energy, obtained from the breakdown of food molecules and release it to fuel other cellular processes
What is ATP composed of?
One adenosine molecule bonded with three phosphate molecules
How long does ATP last?
1-2 seconds
When does ATP release its energy?
When one of its high energy phosphate bonds is broken and it is converted to adenosine diphosphate (ADP)
Where does resynthesis of ATP come from?
The breakdown of either phosphocreatine or certain nutrients in the diet, such as carbs, fat and protein
How many energy systems are there?
3
Phosphocreatine
Lactate
Aerobic
What is the creatine phosphate system used for?
Provides ATP to fuel high intensity, explosive activity such as powerlifting, shotput, 100m sprint.
What is the equation for CP?
ADP + CP = ATP + Creatine
How fast does CP regenerate ATP and why?
Almost immediately by using its phosphate molecule
Because of its chemical make up
When creatine phosphate is broken down by the enzyme, what happens?
Creatine kinase releases enough energy to yield an ATP molecule
How many seconds does it take for the CP system to be exhausted?
10 seconds
What is the lactate system used for?
Fuel Hugh intensity exercise that lasts longer than 10 seconds…
E.G 400m race
Also involved in low-moderate intensity exercise when the demand for oxygen and glycogen stored in the liver can’t be met
How does the lactate system fuel ATP?
Tapping into the stores of glycogen in the muscles by breaking it down into glucose without the presence of oxygen.
What happens if the production of lactic acid exceeds the muscles ability to despense it?
It will lead to a build up, which will eventually cause the cessation of activity
Known as OBLA
What is OBLA
Onset of blood lactate accumulation
Associated with sensations, such as breathlessness, heavy limbs and pain, which usually bring about a need to stop or slow down
What training improves the bodies ability to withstand the build up of lactic acid?
Targeted interval training
What is the aerobic system?
Energy system that produces ATP from the complete breakdown of carbs, fat and protein in the presence of oxygen
When is the aerobic energy system dominant ?
When there is sufficient oxygen in the cells to meet the energy production requirements
(When the body is at rest) or
(When the intensity of activity is low-moderate)
What are the two main macros that supply energy to cellular aerobic metabolism for the production of ATP?
Fat and carbs
Is the CP system anaerobic or aerobic?
Anaerobic
Is the lactate system anaerobic or aerobic?
Anaerobic
Is the aerobic system anaerobic or aerobic?
Aerobic
What is the speed of energy production of the CP system?
Very rapid
What is the speed of energy production of the lactate system?
Rapid
What is the speed of energy production of the aerobic system?
Slow
What is the substrate energy source needed in the CP SYSTEM?
Stored chemical energy
Phosphate creatine
What is the substrate energy source needed in the lactate system?
Glycogen
What is the substrate energy source needed in the aerobic system?
Glycogen and fat
What is the amount of energy produced in the CP system?
Very limited ATP
What is the amount of energy produced in the lactate system?
Limited ATP
What is the amount of energy produced in the aerobic system?
Unlimited ATP
What are the by products of energy production in the CP system?
No fatiguing waste products
What are the by products of energy production in the lactate system?
Lactic acid
What are the by products of energy production in the aerobic system?
No fatiguing waste products (only carbon dioxide and water)
What is the duration of energy production on the CP system?
Short duration
0-10 seconds
What is the Duration of energy production on the lactate system?
1-3 minutes of intense activity
What is the duration of energy production on the aerobic system?
Long
What is the intensity of activity on the CP system?
Very high intensity
95-100% max effort
What is the intensity of activity on the lactate system?
High intensity
60-95% max effort
What is the intensity of activity on the aerobic system?
Low to moderate intensity
Up to 60% max effort
What is the recovery required on the CP system?
Quick recovery
30s-5 mins
What is the recovery required on the lactate system?
20 minutes - 2 hours
Recovery from lactic acid exposure
What is the recovery required on the aerobic system?
Time to eat and drink
To replenish fuel stores
What is the predominant fibre type of the CP system?
Type llb
What is the predominant fibre type of the lactate system?
Type lla
What is the predominant fibre type of the aerobic system?
Type I
Where does aerobic energy production occur in the cell?
In small sub cellular structures called mitochondria
Where does anaerobic (lactate and CP) production occur?
Within the muscle cells, in the fluid matrix outside the mitochondria
What system would a golf swing or shot put be?
CP system
What system would a 400m spring or a squash or tennis rally be?
Lactate system
What system would a long distance run be?
Aerobic system
