ex phys 1 Flashcards
what is energy
energy can be defined as the capacity or ability to perform work
what is ATP
ATP is the chemical that serves as the immediate source of energy for most of the energy consuming reactions of the body
Role of ATP (5)
-muscle contraction
-nerve conduction
-building and repairing muscle tissue
-food digestion
-production of hormones
Describe the process of ATP splitting
ATP has 3 phosphate bonds, when broken off they release energy.
ATP=>ADP+Pi
What are the energy sources to replenish ATP
-Creatine Phosphate
-Carbohydrates
-Fats or lipids
-Proteins
What is Creatine Phosphate
A molecule similar in function to ATP.
Stored in the muscle cells.
Carbohydrates (sources,transport,storage)
sources: simple => glucose, confectionery, sugars in fruit, dairy and vegetables. complex => starch, grains, bread, legumes, starchy vegetables.
transport: broken down by the digestive system into glucose for transport in the blood to all cells.
storage: stored mostly as glycogen in the muscles and liver. excess converted to fat
what is GI index (examples of foods)
GI index indicates how quickly blood glucose levels rise after consumption of a carbohydrate.
High GI (79-100): glucose, jellybeans, sports drinks, white rice, white bread, fruit juice
Low GI (0-55): lentils, pasta, cereal, apples, milk.
Fats (sources,transport,storage)
sources: oils, butter, margarine, nuts, fish, dairy, avocado, pastry, junk food, fatty meat
transport: broken down and transported in the blood
storage: stored as adipose tissue.
used for sub maximal exercise
proteins (sources,transport,storage)
proteins contain amino acids which are needed for growth and repair
sources: meat, fish, poultry, eggs, dairy, beans, lentils, cereals, breads, in starvation protein can be released by breakdown of body tissue
transport: transported by the blood
storage: forms parts of tissues including muscles. excess stored as adipose tissue
explain the concept of hitting the wall
when athletes experiences sudden fatigue and decrease in power output.
happens when liver and muscle glycogen stores are exhausted and as a result, fats become the primary fuel source used by the aerobic system to produce ATP.
what are the strategies to delay glycogen store depletion
- carbohydrate loading appears in endurance activities to improve exercise capacity and maintain a supply of blood glucose
- glycogen sparing is the process where glycogen stores are not used early in an exercise bout due to the increased ability to use triglycerides to produce energy
Describe how ATP is produced during resting conditions
demand for energy is low and all energy is produced aerobically with 2/3 coming from the breakdown of fats and 1/3 coming from the breakdown of glucose. occurs in the mitochondria.
What are the factors that determine how ATP is produced (4)
-duration
-intensity
-aerobic fitness
-the degree of recovery
How is energy produced in the ATP-PC system
through the breakdown of phosphate creatine and occurs in the muscle cell.
what is the equation for how energy is produced in the ATP-PC system
PCr=>Pi+Cr
Pi+ADP=ATP
what is the duration of the ATP-PC system
sorted ATP= 0-2 sec
ATP-PC=2-10 sec
how is ATP produced in the lactic acid system
through the incomplete breakdown of glucose in a process called anaerobic glycolysis
how energy is produced in the LA system
glycogen>glucose>pyruvic acid>lactic acid+hydrogen ions
uses stored carbohydrates
10sec - 2 min
Lactic acid clearance and hydrogen ions
normally the pyruvic acid produced is then used by the aerobic system in the mito. when energy demands are high and oxygen isn’t available more pyruvic acid is produced than can be used by the aerobic system. this is then converted to lactic acid and it accumulates with H+ ions.
what are the fates of lactic acid
65% is oxidised to form carbon dioxide and water
20% is converted back into glucose by the liver. this is returned to the liver and muscles to be stored as glycogen
10% is converted in the liver to form protein
5% is converted into glucose
what is the equation for the aerobic system
glycogen>glucose>pyruvic acid>krebs cycle>hydrogen ions>electron transport chain
what happens in each of the 3 stages of the aerobic system
s1- anaerobic glycolysis: occurs in the muscle cell, only works when carbs are fuel, glycogen to glucose, pyruvic moves to next stage
s2 - krebs cycle: occurs in the mito, fuel and oxygen, oxygen combines with carbons, some ATP produced, hydrogen ions produced and moved to next stage
s3 - electron transport chain: occurs in mito, hydrogen and oxygen combine to form water, heat and water produced as by products, large amount of ATP produced
fate of the by products (at rest)
1/3 glucose from muscles and liver
2/3 fats (triglycerides and fatty acids) from blood
energy for ATP resysthesis
2/3 fats
1/3 carbs
what is the time frame for the aerobic system
3-5 mins onwards
what is myoglobin and haemoglobin
myoglobin is a protein that binds oxygen it aids in the diffusion of oxygen from cell membrane to the mito. acts as a store for oxygen in the muscle cell
haemoglobin transports oxygen in the blood to the capillary beds of the muscle where it is released and diffused
what is the energy continuum
the interplay of energy systems
the predominant energy system is based upon
-intensity
-duration
-the aerobic fitness of the athlete
what is fat adapted and glycogen adapted metabolism
athletes who consume a high fat diet and low in carbs are able to attain significantly higher rates of fat oxidation
athletes who consume a diet high in carbohydrates and low in fats will adapt to metabolise carbohydrates more during sub maximal exercise
3 muscle fibre types
slow twitch 1- red. suited to endurance exercise. purely aerobic. uses triglycerides. back and neck muscles
fast twitch a- pink. partially aerobic. uses glycogen and CP. leg muscles.
fast twitch b- white. purely anaerobic. uses glycogen and CP. arm muscles.
what are the terms relevant to oxygen delivery
Heart rate
measured in BPM, MHR=220-age
Stroke Volume
measure of how much blood is squeezed out of the heart into the aorta each beat
Cardiac output
the amount of blood pumped out of the left ventricle per min
Q=SV x HR
Blood Pressure
recorded using 2 numbers. Larger number = the pressure in the arteries as the heart squeezes out blood as it beats. Smaller number = the pressure as the heart relaxes befote the next beat.
Blood redistribution
blood tends to flow to tissues and cells in proportion to their level of activity.
Respiratory rate
number or breaths per minute
Tidal volume
the amount of air inhaled and exhaled per breath
Minute ventilation
the volume of air moved in and out of the respiratory tract per min
VE = RR x TV
Gas exchange
occurs at the lungs and the muscles and tissues. Sees the replenishment of oxygen in the capillaries and the removal of carbon dioxide from these vessels.
a-VO2 diff
the measure of the amount of oxygen taken up from the blood by the tissues
what are the terms relevant to oxygen delivery
Heart rate
measured in BPM, MHR=220-age
Stroke Volume
measure of how much blood is squeezed out of the heart into the aorta each beat
Cardiac output
the amount of blood pumped out of the left ventricle per min
Q=SV x HR
Blood Pressure
recorded using 2 numbers. Larger number = the pressure in the arteries as the heart squeezes out blood as it beats. Smaller number = the pressure as the heart relaxes befote the next beat.
Blood redistribution
blood tends to flow to tissues and cells in proportion to their level of activity.
Respiratory rate
number or breaths per minute
Tidal volume
the amount of air inhaled and exhaled per breath
Minute ventilation
the volume of air moved in and out of the respiratory tract per min
VE = RR x TV
Gas exchange
occurs at the lungs and the muscles and tissues. Sees the replenishment of oxygen in the capillaries and the removal of carbon dioxide from these vessels.
a-VO2 diff
the measure of the amount of oxygen taken up from the blood by the tissues
what is oxygen deficit
the situation that arises when we move from rest to exercise and do not give our body systems sufficient time to be able to supply the energy demands for the body.
what is aerobic steady state
steady state is reached once there is a balance between the amount of energy needed for activity and the amount of energy being supplied.
60-85 % of MHR
what is VO2 and VO2 max
VO2 - the body’s ability to consume and utilise oxygen
VO2 max - the highest rate of oxygen consumption attainable during maximal or exhaustive exercise
what is VO2 and VO2 max
VO2 - the body’s ability to consume and utilise oxygen
VO2 max - the highest rate of oxygen consumption attainable during maximal or exhaustive exercise
what is absolute and relative VO2 max
absolute - L/min
relative - absolute divided by weight
ml/kg/min
what is absolute and relative VO2 max
absolute - L/min
relative - absolute divided by weight
ml/kg/min
what are the factors that affect VO2 max
aerobic fitness
body size
gender
genetics
age
what are the factors that affect VO2 max
aerobic fitness
body size
gender
genetics
age
what is LIP
LIP is the last point where lactate entry into and removal from the blood are balanced
LIP in an untrained individual occurs between 55-70 % of VO2 max
LIP in a well trained individual occurs between 75-90 % of VO2 max
how do you improve LIP
Interval LIP training - 3-5 10 min high effort intervals @ 95-105 % of LIP HR
Continuous LIP training - 2 x a week 1 20-30 min high intensity effort @ 95-105 % of LIP HR
what is buffering
the PH regulation of the blood
delay the point that blood lactate levels rise to a level where we are forced to slow down
acute responses to exercise
Cardio
-increased HR
-increased SV
-increased Q
-increased systolic blood pressure
-increased blood flow
-redistribution of blood flow to working muscles
-increased a-VO2 diff
-decreased blood plasma volume
-increased blood lactate concentrations
-decreased blood PH
respiratory
-increased RR
-increased TV
-increased ventilation
-increased oxygen uptake
muscular
-increased number of muscle contraction
-increased motor unit activation
increased movement of muscle fibres
-increased blood flow to muscles
-increased muscle temp
-increased muscle enzyme activity
-increased oxygen extraction
-depletion of muscle energy stores
chronic adaptations
circulorespiratory
at rest
-decreases RHR
-increases SV
-cardiac hypertrophy
-unchanged or decreased Q
-decreases blood pressure
during sub maximal exercise
-decreased RHR
-cardiac hypertrophy
-increased capillarisarion of the heart muscle
-improved heart rate recovery
-increased SV
-increased LIP
during maximal exercise
-cardiac hypertrophy
-increased capillarisation of heart and skeletal muscle
-increases SV
-increased Q
-increased VO2 max
-increased LIP
muscular
endurance
-increased oxygen extraction
-increased oxygen delivery
-increased oxidisation of fats
-increased fuel stores
-increased size of slow twitch fibres
non endurance
-increased muscle stores of ATP and PC
-increased muscle glycogen stores
-increased storage of glycogen
-increased size of fast twitch fibres
-increased speed and force of contraction
