Exercise and Metabolism Flashcards
state the chloric density of carbohydrates, proteins, fats and alcohol
- carbohydrates = 16 KJ/g, 3.8 Kcal/g
- proteins = 17 KJ/g, 4 Kcal/g
- fats = 37 KJ/g, 9 Kcal/g
- alcohol = 29 KJ/g, 7 Kcal/g
state the max rate of re-synthesis, an the delay time, for fat oxidation
1, 2 hours
state the max rate of re-synthesis, an the delay time, for glucose oxidation (blood)
1, approx. 90 mins
state the max rate of re-synthesis, an the delay time, for glucose oxidation
2.8, 3-4 mins
state the max rate of re-synthesis, an the delay time, for glycolysis
4.5, 5-10 secs
state the max rate of re-synthesis, an the delay time, for PCr breakdown
9, instantaneously
state 3 advantages of the PCr system
- very quick re-synthesis
- anaerobic, no delay for O2
- produces energy for very high intensity
- fast recovery time as PCr re-synthesised quickly
- no harmful bi-products produced
state 3 drawbacks of the PCr system
- limited PCr storage
- low yield (1ATP per 1PCr)
- short (10-15 secs)
state 3 advantages of the use of the lactic acid system
- provides energy for high intensity
- anaerobic, no delay for O2
- higher glycogen stores than PCr so can provide energy up to 3 mins
- 2ATP per 1 glucose
state 3 disadvantages of the use of the lactic acid system
- creates harmful bi-products
- raises acidity
- causes muscle fatigue
state 3 advantages of the use of the aerobic energy system
- large energy stores = long duration
- high ATP yield
- no fatiguing bi-products
state 2 disadvantages of the use of the aerobic energy system
- delay for O2 and series of complex reactions mean energy isn’t provided immediately
- slow meaning it’s limited to sub-maximal intensity exercise
creatine supplementation may improve performance in high intensity exercise because…
- increase in ATP re-synthesis
- delayed depletion of PCr
- decreased dependance on glycolysis
- decreased lactate accumulation
- increased training intensity
state 3 facts about creatine:
- 4-5g per kg of animal protein ingested
- can synthesis creatine from non-essential amino acids in the body
- 95% body creatine is stored in the muscles
state the aerobic and anaerobic percentages for the ATP system
100% anaerobic
0% aerobic
state the aerobic and anaerobic percentages for the PCr/phosphagen system
85% anaerobic
15% aerobic
state the aerobic and anaerobic percentages for glycolysis
high intensity = 70:30 %
mod-high intensity = 30:70 %
state the aerobic and anaerobic percentages for the citric acid/kreb’s cycle and ETC
anaerobic = <0.3% aerobic = >97%
how much creatine is found within 1kg food
4.5 g/kg food
how does the body make creatine
synthesises creatine from non-essential amino acids
high dose of creatine…
20-30 g increases muscle creatine up to 30%
what is creatine monohydrates chemical formula
CrH2O
why does contraction fail in middle-distance events? (3 points)
- intracellular acidification reduces the sensitivity of contractile apparatus to Ca2+
- upon conduction of AP, Ca2+ conc^ inc^
- Ca2+ conc^ must exceed 10 um for cross bridges to form
how should bicarbonate be taken?
0.3 g NaHCO3/kg 1-2 hours pre exercise
what is the chemical formula for bicarbonate?
NaHCO3
how does bicarbonate benefit performance? (2 things)
- neutralises excess stomach acid in indigestion
2. enters muscle cells, inc^ intracellular pH allowing H+ to leave muscle cells faster
state a drawback over the use of bicarbonate supplementation
produces CO2, which can cause gastro-intestinal distress
