Energy Systems - A.A&P Flashcards
What does ATP stand for? What is it?
Consists of?
Adenosine Triphosphate
Only usable chemical energy in the body.
1 molecule of Adenosine and 3 molecules of Phosphate.
Outline the procedure of the ATP-PC system.
ATP –> broken down –> Adenosine Diphosphate via ATP-ase.
High=ADP and low=ATP.
Creatine Kinase detects this.
Breaks down phosphocreatine = phosphate and creatine.
ADP+Phosphate+Energy=ATP
What are the advantages of using the ATP-PC system?
- Immediate supply
- High intensity for short bursts.
- No waste products = no fatigue.
What are the disadvantages of using the ATP-PC system?
- Only 1 molecule of ATP resynthesis for one molecule of PC.
- Not useful for aerobic events.
- PC stores in the muscles are limited.
Outline the procedure of the Anaerobic glycolytic system.
- Low PC stores, glycogen –> glucose via glycogen phosphorylase.
Glucose –> pyruvic acid via phosphofructokinase. Anaerobic glycolysis.
Pyruvic acid = 2 ATP and lactic acid via lactate dehydrogenase.
Sarcoplasm of mitochondria.
What are the advantages of using the anaerobic glycolytic system?
- Fast supply.
- High intensity for longer duration than ATP-PC.
- 10 seconds to 3 minutes –> 400m, gymnastic floor routine.
What are the disadvantages of using the anaerobic glycolytic system?
- Lactic acid accumulation –> fatigue.
- ATP resynthesis is not as rapid as ATP-PC as there’s more steps.
- Only 5% of energy created from glycogen. Aerobic is 95%.
Outline the procedure of the aerobic system.
- Fats –> fatty free acids –> acetyl coenzyme a via beta oxidation.
- Glycolysis occurs - pyruvic acid –> acetyl coenzyme.
- Kreb’s cycle - acetyl coenzyme a + oxaloacetic acid = citric acid.
Carbon removed from citric acid via oxidative carboxylation.
Carbon –> co2 –> lungs.
Hydrogen –> electron transport chain via hydrogen carriers.
- Electron transport chain - hydrogen splits to ions and electrons charged with potential energy.
Ion –> water via oxidation.
Electrons –> provide energy to resynthesise ATP = 34 ATP.
What are the advantages of using the aerobic system?
- Aerobic events with low intensity.
Long duration of 3+ minutes to 3/4 hours. - No fatiguing products.
- 38 ATP formed in total.
What are the disadvantages of using the aerobic system?
- Complicated and long system –> takes a while for O2 to be ready. Must kick start anaerobically.
- Fatty acids can be transported to muscles but is slow and requires 15% more O2 to be broken down than glycogen.
What are energy continuums?
Which type of energy system should be used for a specific sport/event.
All systems are used but one is the predominant energy source.
Depends on factors - duration and intensity.
Explain the systems link with duration and intensity.
Very high intensity and up to 10 seconds = ATP-PC system.
High to very and 10-90 seconds = ATP-PC and/or GLycolytic.
High 90-3min = Glycolytic and/or aerobic.
Low to medium and 3min+ = aerobic.
What are thresholds?
When one system’s threshold is exhausted, it moves to the next one.
e.g. ATP-PC system exhausted after 10 seconds, anaerobic takes over.
What is the relation of slow twitch muscle fibres and ATP generation.
Used for low to medium intensity.
- Aerobic respiration
- 38 ATP in total
- Production is slow but is fatigue resistant.
What is the relation of fast twitch muscle fibres and ATP generation.
Used for high intensity.
- Anaerobic respiration
- 2 ATP produced with the absence of O2
- Less resistant to fatigue.
What is oxygen consumption?
The amount of oxygen used to produce ATP.
What is the relation of oxygen consumption before, during and at the end of exercise?
Rest - 0.3/0.4 L of per minute.
At start of exercise - More oxygen to produce ATP. Oxygen consumption increases.
Intensity increases = oxygen consumption increases until maximal is reached.
What is Vo2 max?
The maximum volume of oxygen that can be taken in and used by muscles per minute.
What is submaximal oxygen deficit?
When there is not enough oxygen at the start of exercise –> energy produced anaerobically.
Body needs time to respond to oxygen demand/mitochondria needs to adjust to aerobic respiration.
What is maximum oxygen deficit?
An increased deficit of oxygen at the start of exercise when doing maximal exercise.
What does EPOC stand for?
Excess Post-exercise Oxygen Consumption
What is the importance of EPOC?
After exercise –> oxygen consumption is still high to recover the body to resting state.
- Extra oxygen needed to recover.
What are the 2 main components of EPOC?
- Fast Replenishment Stage - alactacid component
- Slow Replenishment Stage - lactacid component
What is the fast replenishment stage? EPOC
Uses extra oxygen (taken in) to restore ATP and PC stores.
What are the two main parts of the fast replenishment stage? EPOC
a. Restoration of PC stores - full restoration takes 3 min and 3L of oxygen.
b. Re-saturation of myoglobin with oxygen - takes 2 minutes and uses 0.5L.
What is the slow replenishment stage? EPOC
Oxygen is consumed during this stage for 4 functions
a - removal of lactic acid
b - increased breathing and HR
c - glycogen replenishment
d - increase body temp.
Explain the removal of lactic acid as a function of lactacid stage - EPOC.
- Lactic acid is oxidised into Co2 and water in inactive muscles to be used later as an energy source.
- Cori Cycle –> transported to liver to be converted to glycogen and glucose.
- Removed as sweat and urine.
- Full recovery takes 1-2 hours.
Explain the other functions of the slow replenishment stage (not lactic acid) - EPOC.
b. Increased breathing and HR –> help recovery.
c. Glycogen replenishment –> depends on intensity of exercise and how much carbohydrates are consumed after (carbs accelerate replenishment).
d. Increase in body temp. –> keeps breathing rate high.
What is lactate?
Lactic acid broken down and combined with sodium or potassium ions = form salt (lactate).
What is lactate accumulation?
Lactate accumulates in muscles = more hydrogen ions = increases acidity levels in the muscles.
This slows down enzyme activity –> affects breakdown of glycogen and causes muscle fatigue.
What is a lactate threshold?
The point at which your body moves from working aerobically to anaerobically due to changes in intensity and lactic acid rapidly accumulating.
How does your fitness impact your lactate threshold?
As fitness levels increase –> individual’s lactate threshold will be delayed.
Average - 50-60% of VO2 max.
Elite performer - 80-90% of VO2 max.
What does OBLA stand for?
Onset of blood lactate accumulation.
What is OBLA?
Same as the lactate threshold.
With lactic acid building up –> lack of oxygen keeps it accumulating.
Measuring OBLA gives an indication of a person’s endurance as athletes can work for longer at high intensity before OBLA occurs.
What are the factors affecting the rate of lactate accumulation?
- Exercise intensity
- Muscle fibre type
- Rate of blood lactate removal
- Respiratory exchange ratio
- FItness of performer
- Buffering
What are the factors affecting VO2 max?
- Physiological
- Training
- Genetics
- Age
- Gender
- Body composition
- Lifestyle
What are the measures of energy expenditure? Used by elite performers.
- Indirect calorimetry –> measures the amount of C02 produced and oxygen consumed.
- Lactate sampling –> tiny blood sample and handheld device analysis.
- Vo2 max test –> cooper 12 min run, gas analysis.
What is altitude training?
Running 2500m above sea level where partial pressure is lower so haemoglobin is not fully saturated with oxygen.
What are the advantages of altitude training?
- Increase in red blood cells.
- Increased concentration of haemoglobin.
- Enhanced oxygen transport.
- Increased tolerance to lactic acid.
What are the disadvantages of altitude training?
- Expensive
- Altitude sickness
- Difficult to train due to lack of oxygen
- Psychological problems like being away from home.
What is high-intensity interval training?
Used for both aerobic and anaerobic systems.
Periods of short maximum intensity exercise with recovery of low-medium intensity.
What are the benefits of HIIT?
- Increased anaerobic capacity.
- Reduces body fat.
- Motivational –> short duration.
What is plyometrics?
Repeated, rapid stretching and contracting of muscles to increase muscle power.
What does plyometrics improve?
Power and speed through high-intensity explosive activities like box jump.
How does plyometric training work?
Name and explain the 3 phases.
Muscles can generate more power if stretched.
Phase 1 - Eccentric Phase:
On landing, muscle performs eccentric contraction –> lengthens under tension.
Phase 2 - Amortisation Phase:
Time between eccentric and concentric muscle contraction –> needs to be as short as possible = energy from phase 1 is not lost.
Phase 3 - Concentric Phase:
Uses the stored energy to increase the force of contraction.
What is speed, agility and quickness training?
SAQ involves activities performed with maximum force at a high speed –> anaerobic energy.
What is speed?
How fast a person can move over a specified distance.
What is agility?
Ability to move and position body under control.
What are the principles of SAQ?
- Involves being coached correct techniques of movements.
- Involves progressive exercises –> improve motor abilities = achieve skills at faster speeds with more accuracy.
What are the benefits of SAQ?
- Increases muscular power.
- Improves kinesthesis.
- Improves motor skills.
- Improves reaction time.
