Energy Systems/Acute Responses Flashcards
1
Q
What are the three energy systems?
A
- ATP-PC
- Anaerobic Glycolysis
- Aerobic
2
Q
What does ATP stand for?
A
Adenosine TriPhosphate
3
Q
What is ATP comprised of?
A
One adenosine and three phosphates
4
Q
What does ADP stand for?
A
Adenosine DiPhosphate
5
Q
How many phosphate molecules make up an ADP molecule?
A
Two
6
Q
What are the three macronutrients?
A
Carbs, fats, protein
7
Q
Which macronutrient is the preferred fuel source during exercise?
A
Carbs
8
Q
What are carbs found in?
A
Fruit, bread, cereal, pasta, vegetables
9
Q
What is the recommended daily intake of carbs?
A
55-60%
10
Q
What are carbs stored as in the blood?
A
Glucose
11
Q
What are carbs stored as in the muscle/ liver?
A
Glycogen
12
Q
Where are fats found?
A
Butter, cheese, oil, nuts, fatty meats
13
Q
What is the recommended daily intake of fats?
A
25-30%
14
Q
What are fats stored as in the blood?
A
Free fatty acids
15
Q
What are fats stored as in the adipose tissue?
A
Triglycerides
16
Q
What is the main fuel source at rest?
A
Fats
17
Q
What is the main fuel source during prolonged submaximal exercise?
A
Fats
18
Q
What are proteins found in?
A
Meat, fish, poultry, legumes, eggs, grains
19
Q
What is the main purpose of proteins?
A
Muscle growth and repair
20
Q
When is protein used as a fuel source during exercise?
A
As a last resort
21
Q
What is the recommended daily intake of protein?
A
10-15%
22
Q
What does ATP allow?
A
Muscles to contract and cells to perform key functions
23
Q
When is energy released from ATP?
A
When one phosphate breaks off
24
Q
How much PC is stored in the muscles?
A
2-3secs
25
What does PC stand for?
Phosphocreatine
26
What is the glycemic index?
A ranking between 0-100, describing how quickly the carb is digested/absorbed into the blood
27
What is the glycemic index of a low gi food?
55 or less
28
What is the glycaemic index of a medium gi food?
55-69
29
What is the gkycaemic index of a high gi food?
70 or higher
30
What are examples of low gi foods?
Multigrain bread, rolled oats, basmati rice, sweet potato
31
What are examples of high gi foods?
White bread, quick oats, lollies, white rice, potato
32
What is interplay?
All systems work together at once to resynthesise ATP, one system will be dominate
33
What is the fuel surge for the ATP-PC system?
Phosphocreatine
34
How is PC restored?
Passive recovery
35
What is the fuel source for anaerobic glycolysis?
Carbs(glucose and glycogen)
36
What is the fuel source for the aerobic system?
Carbs, fats, protein (10hrs plus exercise or starvation)
37
Which system/s run off chemical fuel sources?
ATP-PC
38
What system/s run off fuel sources?
- anaerobic glycolysis
| - aerobic
39
What is the goal of all three systems?
To produce ATP
40
What is the adipose tissue?
The fatty tissue
41
What type of exercise benefits from carb loading?
Prolonged endurance exercise of 120mn or more
42
When will fats be used during exercise?
During prolonged submaximal exercise after glycogen stores are depleted
43
Why can some athletes use fat stores instead of carbs to produce energy?
As a result of training, endurance athletes bodies get better at using free fatty acids for fuel, known as glycogen sparing
44
How does switching to fats as the predominant fuel source during exercises se affect performance?
Requires more oxygen to breakdown and takes longer, as a result athletes must reduce intensity
45
When are all energy systems involved?
At the start of exercise
46
What are the considerations of the energy systems?
- duration
- intensity
- whether oxygen is present or not
- fuel depletion
47
What is 100% VO2MAX?
The highest intensity you can work at whilst the aerobic system remains dominant
48
Does the ATP-PC system require oxygen?
No
49
Does the anaerobic glycolysis system require oxygen?
No
50
Does the aerobic system require oxygen?
Yes
51
What is a limiting factor of the ATP-PC system?
Limited supply of phosphocreatine
52
What does glycolysis stand for?
The breakdown of glucose
53
What is the fatigue cause by product of the anaerobic glycolysis system?
The H+ ions in a lactic acid
54
Is the aerobic system an incomplete or complete breakdown?
Complete
55
When does the aerobic system stop?
When fuels deplete
56
When is the ATP-PC system dominant during exercise?
1-5 secs
57
When is the AG system dominate during exercise?
5-60secs
58
When is the aerobic system dominate during exercise?
Over 75secs
59
When’s the peak power of the AG system?
5-15secs
60
What is the peak power of the aerobic system?
1-1.5mins
61
What are the byproducts of the aerobic system?
Carbon dioxide, heat, water
62
What is the total duration during activity of the ATP-PC system?
0-10secs
63
What is the total duration during activity of the AG system?
10-75secs
64
What is the respiratory system responsible for?
The delivery of oxygen and removal of carbon dioxide from the cells of the body
65
What is the equation for ventilation?
Tidal volume x respiratory rate
66
What leads to increased ventilation?
Tidal volume has a finite capacity, during max intensity exercise TV will plateau and any further increase will be due to increased respiratory rate
67
Does diffusion occur from high to low or low to high concentration?
High to low
68
What happens during diffusion at the lungs?
Oxygen levels are high so it moves into the bloodstream so carbon dioxide moves into lungs
69
What occurs with diffusion at the muscle?
Blood oxygen levels are high so oxygen moves into the muscle and carbon dioxide moves into the bloodstream
70
How does diffusion rates change during exercise?
Increases, allowing more oxygen to be delivered to the working muscles and allows carbon dioxide to be removed at same rate
71
What is the equation for the cardiac output?
Stroke volume x heart rate
72
What is cardiac output?
The total amount of blood pumped out of the left ventricle per min
73
What is stroke volume?
The amount of blood pumped out of the left ventricle per beat
74
What is heart rate?
How many times your heart beats per min
75
What happens to cardiac output when exercise starts?
It increases
76
Why does cardiac output increase during exercise?
To allow more oxygen to be delivered to the working muscles
77
How does cardiac output increase during exercise?
Stroke volume has a finite capacity. During max intensity exercise, tidal volume will plateau any increase is due to increased heart rate
78
How do you calculate the max heart rate?
220-age
79
What is oxygen consumption?
The volume of oxygen that can be taken up and used but the body
80
Does oxygen consumption increase or decrease during exercise?
Increases
81
What is venous return?
The returning of blood to the heart via the veins
82
What is AVO2 difference?
The difference in oxygen concentration of the arteriole compared to the venule
83
What does the AVO2 difference show?
A direct measure of how much oxygen is taken up by the muscle
84
Will an increase in exercise result in an increase in AVO2 difference?
Yes
85
What are the three mechanisms that facilitate venous return?
- muscle pump
- respiratory pump
- vasoconstriction
86
What is the muscle pump?
The muscle itself contracting and relaxing repeatedly
87
How does the muscle pump work?
When muscle contracts veins are squashed forcing blood back to the heart
88
What prevents backflow?
Valves
89
How does the respiratory pump work?
During inspiration abdominal pressure and veins in chest cavity empty to heart. During expiration abdominal pressure forces veins to fill with blood
90
What is vasoconstriction controlled by?
The CNS
91
What is vasoconstriction?
Reduces the capacity of the venous system, reducing vein diameter, forcing the blood in the veins to be pushed to the heart
92
Do blood volumes decrease or increase during exercise?
Decrease due to decrease in plasma
93
How does redistribution of bloodflowmoccur during exercise?
Blood flow is redistributed from areas where blood is not essential to the working muscles
94
What is vasodilation?
Widening of the arterioles to allow for increased blood to working muscles
