Energy Systems amd dietary supplements Flashcards
What is the immediate source of energy for muscle contraction?
ATP (Adenosine Triphosphate)
ATP is stored in small amounts within muscle cells and breaks down into ADP and a phosphate molecule to release energy.
What are the three energy systems that regenerate ATP during exercise?
- ATP-PC System (Phosphocreatine System)
- Anaerobic Glycolytic System (Lactic Acid System)
- Aerobic System
What is the duration of energy provided by the ATP-PC system?
Around 10-12 seconds
This system is used for short bursts of high-intensity exercise.
What is the fuel source for the ATP-PC system?
Phosphocreatine (PC)
Phosphocreatine is a high-energy compound stored in muscles.
True or False: The ATP-PC system requires oxygen to operate.
False
The ATP-PC system is anaerobic, meaning it does not require oxygen.
What happens to ATP during the breakdown of phosphocreatine?
ATP is regenerated
The process involves the breakdown of phosphocreatine to regenerate ATP.
What is the duration of the anaerobic glycolytic system’s energy provision?
Between 10 seconds to around 2 minutes
This system is utilized during exercises like a 400-meter sprint.
What fuel source does the anaerobic glycolytic system use?
Glucose (from carbohydrates)
Glucose is broken down into pyruvate to produce ATP.
What is produced when pyruvate is converted in the absence of oxygen?
Lactic acid
This conversion leads to muscle fatigue and the “burning” sensation.
What is the primary source of energy for prolonged, lower-intensity activities?
The Aerobic System
This system supports activities like long-distance running.
What fuel sources are used by the aerobic system?
- Carbohydrates (glucose)
- Fats
- Occasionally proteins
What is the advantage of the aerobic system?
Provides a continuous supply of energy for prolonged exercise without fatigue.
What is the limitation of the aerobic system?
Not ideal for high-intensity activity due to slower ATP production.
During low-intensity activities, which energy system is primarily used?
The aerobic system.
What factors influence energy system usage?
- Intensity of exercise
- Duration of exercise
- Fitness levels
What type of training increases mitochondrial density?
Aerobic Training
This improves the efficiency of the aerobic system.
What is the effect of anaerobic training on the body?
Increases tolerance to lactic acid.
What does ATP-PC training improve?
Phosphocreatine stores and efficiency of the ATP-PC system.
Fill in the blank: The ATP-PC system is dominant for _______ movements.
short, explosive
True or False: The aerobic system produces ATP at a faster rate than anaerobic systems.
False
The aerobic system produces more ATP but at a slower rate.
What are dietary supplements?
Products intended to add nutritional value to the diet, containing ingredients like vitamins, minerals, amino acids, protein, herbs, and other substances.
What is the purpose of protein supplements?
Help athletes meet protein needs for muscle repair and growth after exercise.
What are the benefits of protein supplements?
- Supports muscle recovery
- Increases muscle mass
- Useful for strength and endurance sports
What considerations should be taken with excessive protein intake?
- Can strain the kidneys
- May lead to dehydration if not accompanied by adequate fluid intake
