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PE > Energy systems > Flashcards

Energy systems Flashcards

1
Q

What does measuring OBLA do?

A
  • gives an indication of endurance capacity

- higher levels of fitness Delay OBLA/lactate threshold

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2
Q

How does the Anaerobic Glycolytic System Provide energy ?

A
  • glycogen broken down by enzymes into glucose.
  • Glucose is broken down enzymes into Pyruvic acid.
  • 4 ATP is created, 2 used for glycolysis and 2 for muscle contraction
  • When O2 is not present, Pyruvic acid is broken down into Lactic acid.
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3
Q

At what intensity is the ATP-PC system used?

A
  • High intensity
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4
Q

How long does the ATP-PC system last?

A
  • 10-12 seconds
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5
Q

What are the stages of the ATP-PC system?

A
  • Phosphocreatine is broken down into phosphate and creatine
  • Using the phosphate, ATP is resynthesized
  • The breakdown of the ATP produces energy with a by-product of creatine.
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6
Q

What is OBLA?

A
  • the point when lactate levels go above 4 millimoles per litre
  • intensity increases = body unable to produce enough oxygen to break down lactate
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7
Q

How long is the recovery process of the ATP-PC system and what sporting activities is it used?

A
  • 30 Secs
  • 100m
  • shot-put
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8
Q

How long does our ATP store last?

A
  • 2 seconds
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9
Q

Give 3 examples of when the anaerobic glycolytic system is used in sport

A
  • 200m
  • 400m
  • games sports
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10
Q

How long is the recovery process of the anaerobic glycolytic system?

A
  • up to 1 hour
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11
Q

What is the duration intensity of the anaerobic glycolytic system?

A
  • High intensity

- medium duration

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12
Q

What happens when ATP is broken down?

A
  • it leaves the compound of ADP (adenosine triphosphate)
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13
Q

What are the 3 stages in the aerobic system?

A
  • glycolysis
  • krebs cycle
  • electron transport stage
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14
Q

What is involved in the Electron transport chain Stage ?

A
  • hydrogen is oxidised to water and enough energy is resynthesized to produce 38 ATP.
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15
Q

what 2 energy systems are used in the aerobic system?

A
  • Glucose

- Triglycerides

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16
Q

How is glucose used as the aerobic energy system?

A
  • Glucose is broken down into pyruvate via glycolysis. enough energy is produced to resynthesise 2 ATP.
  • pyruvate is converted into Acetyl CoA
  • Acetyl CoA enters krebs cycle.
  • Produces citric acid and hydrogen ions and 2ATP
  • hydrogen ions get oxidised into water and enough energy to resynthesize 38 ATP
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17
Q

How is glucose used as the aerobic energy system?

A
  • Glucose is broken down into pyruvate via glycolysis. enough energy is produced to resynthesise 2 ATP.
  • pyruvate is converted into Acetyl CoA
  • Acetyl CoA enters krebs cycle.
  • Produces citric acid and hydrogen ions and 2ATP
  • hydrogen ions get oxidised into water and enough energy to resynthesize 38 ATP
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18
Q

How are triglycerides used in the aerobic energy system?

A
  • Triglycerides are broken down into glycerol + fatty acids
  • glycerol + fatty acids broken down into Acetyl CoA via beta oxidation
  • Acetyl CoA enters krebs cycle.
  • Produces citric acid and hydrogen ions and 2ATP
  • hydrogen ions get oxidised into water and enough energy to resynthesize 38 ATP
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19
Q

3 Advantages of the ATP-PC system

A
  • quick release of energy
  • no need for O2
  • No harmful by-products
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20
Q

2 Advantages of the Anaerobic glycolytic system

A
  • relatively quick release of energy

- no need for O2

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21
Q

3 Advantages of the aerobic system

A
  • Can be used with multiple energy stores
  • no harmful by-products
  • If we have an energy store it can be used indefinitely
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22
Q

Disadvantages of the ATP-PC system

A
  • not used for long
  • recovery takes 30 seconds
  • limited energy stores
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23
Q

Disadvantages of the Anaerobic glycolytic system

A
  • harmful by-products

- full recovery takes over an hour and requires O2

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24
Q

Disadvantages of the aerobic system

A
  • needs O2

- takes a long time for energy to be produced

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25
Q

What is Arterio-Venous Difference (A-VO2 diff)?

A
  • the difference between the oxygen content of the arterial blood arriving at the muscle and the venous blood leaving the muscle
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26
Q

What is EPOC?

A
  • Excess post-exercise oxygen consumption
  • O2 debt- the amount of oxygen consumed during recovery above that which would have been consumed at rest during the same time
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27
Q

What is involved in the Glycolysis Stage?

A
  • It is the breakdown of glucose into pyruvic acid

- enough energy is produced to make 2 ATP.

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28
Q

Why does the size of EPOC change?

A
  • it changes because you need more O2 to remove lactic acid.

-

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29
Q

when is EPOC used?

A
  • fast and slow replenishment stages

- re-saturates myoglobin and replenish ATP stores

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30
Q

What happens in the slow replenishment stage of EPOC

A
  • maintain breathing rate and heart rate
  • Body temperature stays elevated
  • This helps to remove lactic acid and replenish muscle glycogen
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31
Q

What is VO2 max

A
  • The amount of O2 that can be consumed and utilised by the working muscles per minute
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32
Q

What are the stages of the fast replenishment stage?

A
  • uses the extra oxygen taken in during recovery to restore ATP and phosphocreatine, and to re-saturate myoglobin with oxygen.
  • Complete restoration of phosphocreatine takes up to 3 minutes
  • 50% of stores can be replenished after only 30 seconds.
  • The process uses 2–3 litres of oxygen.
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33
Q

How is lactic acid removed in the slow replenishment stage?

A
  • oxidation of CO2 and water in the inactive muscles are used as energy stores
  • transported into the blood and enters the cori cycle
  • Cori cycle turns this into glucose and glycogen
  • This is turned into protein and removed via sweat
34
Q

How does a cool-down help with the removal of lactic acid?

A
  • exercise keeps the metabolic rate of muscles high and keeps capillaries dilated
  • allows O2 to be flushed through and removes lactic acid
35
Q

What is the lactate threshold?

A
  • It is the exercise intensity at which lactic acid begins to increase rapidly in the blood.
36
Q

What is the the LT of an average performer?

A
  • 50-60% of their VO2 max
37
Q

What is the LT of an elite performer?

A
  • 70-90% of their VO2 max
38
Q

What is an effect of fitness on LT

A
  • The fitter we are, the higher our LT is as a percentage of our VO2 max
  • it means we can work harder
39
Q

Name factors which affect VO2 max/aerobic power

A
  • higher VO2=bigger endurance capacity

- allows for the performer to work at a high intensity for longer due to more O2 to muscles

40
Q

Physiological factors affecting VO2 max

A
  • Increased cardiac output
  • increased stroke volume + cardiac hypertrophy
  • Less O2 consumption from the heart so more for muscles
  • Increased haemoglobin and red blood cells
41
Q

What is the effect of training on VO2 max?

A
  • aerobic training can improve VO2 max by up to 10-20%

- results in an increase in the efficiency of oxygen transport within the body.

42
Q

What is the effects of genetics on VO2 max?

A
  • VO2 is genetically determined
  • genetics can account for as much as 47% of the inter-individual variance in training responses
  • The genes impact cardiorespiratory endurance:
  • regulation and adaptation of the cardiovascular system, lactate clearance, mitochondrial function
43
Q

What is the effects of age difference on VO2 max

A
  • VO2 lowers with age because our body becomes less efficient
  • 1% decrease each year
44
Q

What is the effects of gender on VO2 max?

A
  • Men have a 20% higher VO2 max than women
45
Q

What is the effects of body composition on VO2 max?

A
  • A higher % of body fat decreases VO2 max

- An increase in lean body mass contributes to strength and power development.

46
Q

How does a lifestyle effect VO2 max?

A
  • Smoking, poor diet, sedentary lifestyle poor fitness have negative effects on VO2 max
47
Q

What is a test to measure VO2 max?

A
  • Incremental treadmill test
  • Harvard step test
  • Cooper 12 min run
48
Q

What is an indirect calorimetry test?

A
  • It is an accurate estimate of energy expenditure via gas exchange
49
Q

What is lactate sampling?

A
  • it is an accurate and objective measure of lactate in the blood
50
Q

What does RER stand for, and what is it?

A
  • Respiratory Exchange Ratio

- It measure the Ratio of CO2:O2 consumed

51
Q

What are the RER values?

A
  • RER value close to 1 -> carbs used
  • RER value approximately 0.7 -> fats used
  • RER greater than 1 -> anaerobic respiration occurring; more CO2 produced than O2 consumed
52
Q

What does indirect calorimetry measure?

A
  • measure amount of CO2 produced

- amount of O2 consumed at rest and aerobic exercise

53
Q

What does lactate sampling measure?

A
  • can measure exercise intensity

- measures the lactate build up in the blood

54
Q

What do the results of a lactate threshold test tell us?

A
  • A lower lactate at the same intensity of exercise means the performer has had an:
  • increase in peak speed + power
  • increase time to exhaustion
  • Increased recovery rate
  • improved lactate threshold
55
Q

What do gas volumes tell us about in indirect calorimetry?

A
  • they can help find the main substrate being used?
56
Q

Advantages of indirect calorimetry

A
  • accurate

- helps find main substrate being used

57
Q

Advantages of RER

A
  • Helps find the source being used

- Accurate

58
Q

Advantages of VO2 max

A
  • When special equipment is being used it is accurate
59
Q

Advantages of lactate threshold

A
  • Accurate and objective

- can be more realistic

60
Q

Disadvantages of Indirect calorimetry

A
  • Expensive

- Doesn’t replicate competition due to the stationary equipment

61
Q

Disadvantages of RER

A
  • Expensive

- Doesn’t replicate competition

62
Q

Disadvantages of VO2 max

A
  • When no equipment is used it isn’t as accurate
63
Q

Disadvantages of lactate sampling

A
  • may require athlete consent
64
Q

What are the advantages of altitude training

A
  • increased EPO prod
  • increased red blood cell prod
  • increased O2 carrying capacity
  • increased VO2 max
  • improved aerobic performance
65
Q

Disadvantages of altitude training are?

A
  • phycological issues due to being away from home
  • Altitude sickness
  • Detraining
  • Lose benefits quickly when you return to normal altitude
  • Expensive
66
Q

What is detraining?

A
  • this is where we have put ourselves in an environment with less O2
  • less effective as you cannot train with as high intensity as normal
67
Q

Why is altitude training effective?

A
  • Low PP of O2

- Makes body adapt to cope with the environment

68
Q

What is HIIT training?

A
  • High Intensity Interval Training

- Periods of anaerobic work and aerobic work

69
Q

How does HIIT training work?

A
  • Anaerobic work followed by periods of aerobic work
  • aerobic work acts as a break
  • Enables body to adapt and recover the anaerobic glycolytic system
70
Q

Advantages of HIIT training are?

A
  • increased lactate buffering capacity
  • replicates sport
  • can be personalised
  • increases aerobic power and CV endurance
71
Q

What are the disadvantages of HIIT training?

A
  • work/rest intervals differ by position which makes it difficult to calculate
  • high intensity reduces the skill quality
  • can lead to injury
72
Q

What is plyometric training?

A
  • are exercises in which muscles exert maximum force in short intervals of time
  • jumping, hopping, bounding causes repeated, rapid contractions to occur
  • increases power
73
Q

What is the process in the shortening cycle?

A

1) eccentric phase- when landing an eccentric contraction occurs
2) amortisation phase- this is the time between eccentric and concentric contraction
3) muscle contraction phase- stored energy is used to increase the force of contraction

74
Q

What are the advantages and disadvantages of plyometrics?

A
  • increases speed and force of contraction
  • increases no. type IIx Muscle Fibres
  • can cause injury due to large strain on joint
  • more suited to legs
75
Q

What is SAQ training?

A
  • Multi directional movement aimed at improving neuromuscular system
  • more suited to games players
76
Q

How does SAQ work?

A
  • movements fire up the motor neurons and contracts the muscle fibres.
  • This increases the speed of contractions
77
Q

what are the advantages and disadvantages of SAQ training?

A
  • Can be tailored to a specific sport
  • improves Speed, Agility, Quickness
  • needs equipment to be effective
78
Q

Explain how energy is produced in a 400m race. (3 marks)

A
  • Energy is produced via the anaerobic glycolytic system
  • Glycogen is broken down into glucose via PFK enzyme
  • glucose is broken down into pyruvate and energy through glycolysis.
  • This process is anaerobic and therefore produces lactic acid as a by-product
79
Q

Explain how triglycerides are used as an energy source during an open water swimming event. (4 marks)

A
  • Triglycerides are an aerobic system and so they use O2
  • triglycerides are broken down into glycerides and fatty acids via beta oxidation
  • Acetyl CoA produced and enters Krebs cycle which produces energy.
80
Q

Describe the processes that occur in the slow replenishment stage of EPOC. (4 marks).

A
  • HR and respiratory rate stay high to keep O2 flowing
  • Body temp stays high to keep the speed of chemical processes high
  • lactic acid is removed by oxidising carbon dioxide in the inactive muscles to be used as an energy store
  • enters the cori cycle, turning it into glucose and glycogen.
81
Q

What is the difference between OBLA and lactate threshold? (2 marks)

A
  • OBLA is lactate accumulation to 4mmols/l
  • LT is lactate accumulation to 2mmols/l above resting level
  • LT is relative to an athlete’s resting level of lactate whereas OBLA is absolute.

PE (14 decks)

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