Exam Flashcards
What is ATP?
Adenosine Triphosphate
What does ATP do?
It releases energy for movement when the muscles contract when exercising
What is the ATP breakdown?
One adenosine and three phosphate
What is ADP?
Adenosine Diphosphate
What are the 3 energy systems?
Aerobic, anaerobic glycolysis, ATP-PC
What are the main food fuels?
Fats, proteins, phosphate creatine and carbohydrates
Yield amount of aerobic lipolysis
441 ATP per glucose molecule
Yield amount aerobic system
38 ATP per glucose molecule
Yield amount anaerobic glycolysis
2-3 ATP per glucose molecule
Yield amount ATP-PC
1-2 per tract
Primary energy source(fuels) ATP-PC
Phosphate creatine
Primary energy source(fuels) anaerobic glycolysis
Glycogen and blood glucose
Primary energy source(fuels) aerobic system
Glycogen, carbohydrates, fats and proteins
Which of the systems have the fastest rate of ATP production?
ATP-PC
Which system has the slowest rate of ATP production?
Aerobic system
What is the duration of the anaerobic system
10-75 seconds
Duration for ATP-PC
Up to 10 seconds
Duration of aerobic system
75 seconds and over
What is interplay?
All systems are in play all the time, it’s the level of contribution that each system makes depending on the duration and intensity of the activity
By products of aerobic
Glucose
By products of anaerobic
Lactic acid built up and hydrogen ions
By products of ATP-PC
High energy phosphates
Where are carbs stored in the blood
Glucose
Where are carbs stored in the muscles
Glycogen
Where are excess carbs stored
Liver adipose tissue
Where are fats stored in the blood
Fatty acids
Fats stored in the muscle?
Triglycerides
Excess fats stored
Adipose tissue
Protein in blood stored
Amino acids
Protein stored in muscle
Amino acids
Excess Protein stored
Adipose tissue
What is GI
Glycaemic index
What does Pi mean
Inorganic phosphate
Which is the preferred food source during exercise
Carbohydrates as they require the body to use less oxygen to produce ATP
How does ADP become ATP again
The food fuels push the phosphate back to create ATP again to make another contraction.
When are fats preferred fuel source
Fats are preferred during exercise as well as long amounts of exercise like 3+ hours
What is proteins role
To repair the tissue and the growth of tissue. Only used as a fuel source for long duration exercise
Which energy systems use oxygen
Aerobic system
Which energy systems don’t use oxygen
ATP-PC and anaerobic glycolysis systems
Sporting examples of ATP-PC
Weight lifting, 100m run, high jump
Sporting examples of anaerobic glycolysis
400m run, 200m swim and repeated efforts
Sporting examples of aerobic
Marathons, afl midfielders, triathlons, rowing 2000m
What are the types of training to improve energy systems?
Speed, long interval, medium interval, short interval, continuous, fartlek, circuit, resistance and plyometric
How can CHO be measured?
By the GI
Low GI- 55 or less
Medium GI- 56-69
High GI- 70 or more
What makes an elite athlete?
Genetics, fitness, determination, dietary etc
What are the 6 skill components
Muscular power Speed Agility Coordination Reaction time Balance
What are the 6 health components
Muscular endurance Aerobic capacity Anaerobic capacity Flexibility Body composition Muscular strength
Aerobic capacity define, example and test
Ability of the heart, blood vessels and respiratory systems to supply nutrients and oxygenated blood to the muscles.
Marathons, cross country skiing
20m shuttle run, coopers 12 min run
Body composition define, example, tests
Proportion of bone, muscle and fat in an athlete.
BMI, skinfolds, somatotyping
BMI, skinfolds.
Muscular strength define, example, tests
The force or tensions muscle or muscle group can exert against a resistance in one contraction
Weightlifting, rugby and tackling
Muscular endurance define, example, tests
Ability of a muscle or common foul of muscle to continue sustained contractions in fatigue.
Last push in a 60 sec test
Timed sit-ups and push-ups.
Flexibility define, example, tests
Capacity of a joint to move through its full range of motion and the muscles to stretch.
Splits, dancing
Sit and reach test
Anaerobic capacity define, example, tests
Ability of the body to produce energy without oxygen
All athletic field events
Phosphate recovery test
Muscular power define, example, tests
Ability to exert s maximal contraction in one effort
Field events
Vertical jump test, basketball throw
Speed define, example, tests
How fast your body can move from one point to another.
Long jump run, speed skating
35 metre sprint, 50 metre sprint
Agility define, examples, tests
Ability to change body positions or directions accurately while maintaining balance.
Netball or football
SEMO agility test, Illinois agility tests
Coordination define, example, test
Ability to use the body’s senses to execute the motor skills smooth and accurate.
Tennis serve, soccer
Alternate hand wall toss
Reaction time define, examples, tests
Time from the presentation of a stimulus to the onset of a response
Wicket keeper
Ruler drop
Balance define, example, tests
Ability to maintain equilibrium while stationary or moving
Held position on a beam or parallel bars
What is the phosphate that break off ATP called?
An inorganic phosphate (Pi)
How does the inorganic phosphate rebuild onto ATP again
By food fuels
What are the food fuels that resynthesises ATP?
Fats
Carbs
Protein
PC- phosphate creatine
What is GI
Glycemic Index
How is GI measured
Is a relative ranking of carbs in food according to how they affect blood glucose levels
What is the difference between high gi and low Gi foods
High GI are rapidly digested and absorbed whereas low GI foods are digested more slowly and provide long lasting energy
Where are carbs found in blood
Glucose
Where are carbs found in the muscle
Glycogen
Where are carbs found in excess
Liver adipose tissue
Where are fats found in blood
Fatty acids
Where are fats found in the muscle
Triglycerides
Where are fats in excess
Adipose tissue
Where is protein found in blood
Amino acids
Where is protein found in muscle
Amino acids
Where is protein found in excess
Adipose tissue
What food source is preferred during exercise
Carbohydrates as they required less oxygen to produce ATP
What is the preferred food source during rest
Fats as they have the ability to produce more ATP then carbs but the oxygen makes them less sufficient
What is proteins role
Is to maintain growth and repair of tissue and muscle. Only used a food source in long duration exercise
What are the 9 types of training
Speed training Long interval Medium interval Short interval Continuous Fartlek Resistance Circuit Plyometric
What is fatigue
The inability to sustain a required exercise intensity. Body is unable to function at optimal.
What causes muscular fatigue?
Fuel depletion
Accumulation of metabolic byproducts
Increase in body temp; dehydration
What is the aim of recovery
To enhance the restoration of the performer to pre-exercise levels ASAP
Why do we recover?
It allows the athlete to perform at the highest level possible, provides competitive edge, reduces pain
What does recovery assist with
Repair of muscle fibres Rebuilding and strengthening Replenishing ATP and PC stores Breakdown lactic acids Replenishi food stores Rehydration
What are the recovery techniques
Active
Passive
Water therapy
