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3/4 PE > Energy Systems/Acute Responses > Flashcards

Energy Systems/Acute Responses Flashcards

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1
Q

What are the three energy systems?

A
  • ATP-PC
  • Anaerobic Glycolysis
  • Aerobic
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2
Q

What does ATP stand for?

A

Adenosine TriPhosphate

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3
Q

What is ATP comprised of?

A

One adenosine and three phosphates

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4
Q

What does ADP stand for?

A

Adenosine DiPhosphate

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5
Q

How many phosphate molecules make up an ADP molecule?

A

Two

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6
Q

What are the three macronutrients?

A

Carbs, fats, protein

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7
Q

Which macronutrient is the preferred fuel source during exercise?

A

Carbs

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8
Q

What are carbs found in?

A

Fruit, bread, cereal, pasta, vegetables

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9
Q

What is the recommended daily intake of carbs?

A

55-60%

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10
Q

What are carbs stored as in the blood?

A

Glucose

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11
Q

What are carbs stored as in the muscle/ liver?

A

Glycogen

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12
Q

Where are fats found?

A

Butter, cheese, oil, nuts, fatty meats

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13
Q

What is the recommended daily intake of fats?

A

25-30%

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14
Q

What are fats stored as in the blood?

A

Free fatty acids

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15
Q

What are fats stored as in the adipose tissue?

A

Triglycerides

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16
Q

What is the main fuel source at rest?

A

Fats

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17
Q

What is the main fuel source during prolonged submaximal exercise?

A

Fats

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18
Q

What are proteins found in?

A

Meat, fish, poultry, legumes, eggs, grains

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19
Q

What is the main purpose of proteins?

A

Muscle growth and repair

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20
Q

When is protein used as a fuel source during exercise?

A

As a last resort

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21
Q

What is the recommended daily intake of protein?

A

10-15%

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22
Q

What does ATP allow?

A

Muscles to contract and cells to perform key functions

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23
Q

When is energy released from ATP?

A

When one phosphate breaks off

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24
Q

How much PC is stored in the muscles?

A

2-3secs

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25
Q

What does PC stand for?

A

Phosphocreatine

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26
Q

What is the glycemic index?

A

A ranking between 0-100, describing how quickly the carb is digested/absorbed into the blood

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27
Q

What is the glycemic index of a low gi food?

A

55 or less

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28
Q

What is the glycaemic index of a medium gi food?

A

55-69

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29
Q

What is the gkycaemic index of a high gi food?

A

70 or higher

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30
Q

What are examples of low gi foods?

A

Multigrain bread, rolled oats, basmati rice, sweet potato

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31
Q

What are examples of high gi foods?

A

White bread, quick oats, lollies, white rice, potato

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32
Q

What is interplay?

A

All systems work together at once to resynthesise ATP, one system will be dominate

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33
Q

What is the fuel surge for the ATP-PC system?

A

Phosphocreatine

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34
Q

How is PC restored?

A

Passive recovery

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35
Q

What is the fuel source for anaerobic glycolysis?

A

Carbs(glucose and glycogen)

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36
Q

What is the fuel source for the aerobic system?

A

Carbs, fats, protein (10hrs plus exercise or starvation)

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37
Q

Which system/s run off chemical fuel sources?

A

ATP-PC

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38
Q

What system/s run off fuel sources?

A
  • anaerobic glycolysis

- aerobic

39
Q

What is the goal of all three systems?

A

To produce ATP

40
Q

What is the adipose tissue?

A

The fatty tissue

41
Q

What type of exercise benefits from carb loading?

A

Prolonged endurance exercise of 120mn or more

42
Q

When will fats be used during exercise?

A

During prolonged submaximal exercise after glycogen stores are depleted

43
Q

Why can some athletes use fat stores instead of carbs to produce energy?

A

As a result of training, endurance athletes bodies get better at using free fatty acids for fuel, known as glycogen sparing

44
Q

How does switching to fats as the predominant fuel source during exercises se affect performance?

A

Requires more oxygen to breakdown and takes longer, as a result athletes must reduce intensity

45
Q

When are all energy systems involved?

A

At the start of exercise

46
Q

What are the considerations of the energy systems?

A
  • duration
  • intensity
  • whether oxygen is present or not
  • fuel depletion
47
Q

What is 100% VO2MAX?

A

The highest intensity you can work at whilst the aerobic system remains dominant

48
Q

Does the ATP-PC system require oxygen?

A

No

49
Q

Does the anaerobic glycolysis system require oxygen?

A

No

50
Q

Does the aerobic system require oxygen?

A

Yes

51
Q

What is a limiting factor of the ATP-PC system?

A

Limited supply of phosphocreatine

52
Q

What does glycolysis stand for?

A

The breakdown of glucose

53
Q

What is the fatigue cause by product of the anaerobic glycolysis system?

A

The H+ ions in a lactic acid

54
Q

Is the aerobic system an incomplete or complete breakdown?

A

Complete

55
Q

When does the aerobic system stop?

A

When fuels deplete

56
Q

When is the ATP-PC system dominant during exercise?

A

1-5 secs

57
Q

When is the AG system dominate during exercise?

A

5-60secs

58
Q

When is the aerobic system dominate during exercise?

A

Over 75secs

59
Q

When’s the peak power of the AG system?

A

5-15secs

60
Q

What is the peak power of the aerobic system?

A

1-1.5mins

61
Q

What are the byproducts of the aerobic system?

A

Carbon dioxide, heat, water

62
Q

What is the total duration during activity of the ATP-PC system?

A

0-10secs

63
Q

What is the total duration during activity of the AG system?

A

10-75secs

64
Q

What is the respiratory system responsible for?

A

The delivery of oxygen and removal of carbon dioxide from the cells of the body

65
Q

What is the equation for ventilation?

A

Tidal volume x respiratory rate

66
Q

What leads to increased ventilation?

A

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
Q

Does diffusion occur from high to low or low to high concentration?

A

High to low

68
Q

What happens during diffusion at the lungs?

A

Oxygen levels are high so it moves into the bloodstream so carbon dioxide moves into lungs

69
Q

What occurs with diffusion at the muscle?

A

Blood oxygen levels are high so oxygen moves into the muscle and carbon dioxide moves into the bloodstream

70
Q

How does diffusion rates change during exercise?

A

Increases, allowing more oxygen to be delivered to the working muscles and allows carbon dioxide to be removed at same rate

71
Q

What is the equation for the cardiac output?

A

Stroke volume x heart rate

72
Q

What is cardiac output?

A

The total amount of blood pumped out of the left ventricle per min

73
Q

What is stroke volume?

A

The amount of blood pumped out of the left ventricle per beat

74
Q

What is heart rate?

A

How many times your heart beats per min

75
Q

What happens to cardiac output when exercise starts?

A

It increases

76
Q

Why does cardiac output increase during exercise?

A

To allow more oxygen to be delivered to the working muscles

77
Q

How does cardiac output increase during exercise?

A

Stroke volume has a finite capacity. During max intensity exercise, tidal volume will plateau any increase is due to increased heart rate

78
Q

How do you calculate the max heart rate?

A

220-age

79
Q

What is oxygen consumption?

A

The volume of oxygen that can be taken up and used but the body

80
Q

Does oxygen consumption increase or decrease during exercise?

A

Increases

81
Q

What is venous return?

A

The returning of blood to the heart via the veins

82
Q

What is AVO2 difference?

A

The difference in oxygen concentration of the arteriole compared to the venule

83
Q

What does the AVO2 difference show?

A

A direct measure of how much oxygen is taken up by the muscle

84
Q

Will an increase in exercise result in an increase in AVO2 difference?

A

Yes

85
Q

What are the three mechanisms that facilitate venous return?

A
  • muscle pump
  • respiratory pump
  • vasoconstriction
86
Q

What is the muscle pump?

A

The muscle itself contracting and relaxing repeatedly

87
Q

How does the muscle pump work?

A

When muscle contracts veins are squashed forcing blood back to the heart

88
Q

What prevents backflow?

A

Valves

89
Q

How does the respiratory pump work?

A

During inspiration abdominal pressure and veins in chest cavity empty to heart. During expiration abdominal pressure forces veins to fill with blood

90
Q

What is vasoconstriction controlled by?

A

The CNS

91
Q

What is vasoconstriction?

A

Reduces the capacity of the venous system, reducing vein diameter, forcing the blood in the veins to be pushed to the heart

92
Q

Do blood volumes decrease or increase during exercise?

A

Decrease due to decrease in plasma

93
Q

How does redistribution of bloodflowmoccur during exercise?

A

Blood flow is redistributed from areas where blood is not essential to the working muscles

94
Q

What is vasodilation?

A

Widening of the arterioles to allow for increased blood to working muscles

3/4 PE (7 decks)

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