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Paper 1 (Anatomy) Flashcards

1
Q

4 Stages of the aerobic energy system

A

Glycolysis (sarcoplasm)
Beta-oxidation (mitochondria)
Krebs cycle (mitochondria (matrix))
Electron transport chain (mitochondria (Cristae))

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2
Q

Stages of lactic acid system

A

Glycolysis (sarcoplasm)

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3
Q

Process of the ATP-PC system

A
  1. Adenosine dio-phosphate (ADP) and a phosphate (P) are left after ATPase breaks down ATP to produce energy
  2. Phospho-creatine is broken down by creatine-kinase producing energy, a phosphate and a creatine (unbonded (P+C))
  3. Energy produced is used to resynthesise (ADP+P) to form ATP

Equation: ADP + P + ENERGY —-> ATP
-> PC —> P+C+Energy

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4
Q

Process of the lactic acid system

A
  1. Glucose is broken down by Glucose phosphorylase and Phospho-fructo-kinase
  2. This produces pyruvic acid which is then broken down by lactate dehydrogenase
  3. This produces lactic acid in muscles which is broken down by the presence of oxygen
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5
Q

Process of the aerobic system

A
  1. Glucose is broken down by Glucose phosphorylase and phosphofructo-kinase to produce pyruvic acid
  2. Beta-oxidation is where fatty acids from triglycerides are oxidised to produce acetyl-coA
  3. Acetyl-coA is used in the Krebs cycle and broken into electrons (e-) and hydrogen ions (H+)
  4. Electrons are then used in the electron transport chain
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6
Q

How much ATP is resynthesised by the ATP-PC system

A

1 ATP

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7
Q

How much ATP is resynthesised in the lactic acid system

A

2 ATP

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8
Q

How much ATP is resynthesised in the aerobic system

A

38 ATP

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9
Q

How long does the ATP-PC system last

A

6-9 seconds

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10
Q

How long does the lactic acid system last

A

90 seconds or 1 minute 30 seconds

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11
Q

How long does the aerobic system last

A

Lasts as long as there is glucose and glycogen present if not an athlete will ‘Hit the wall’

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12
Q

Define Oxygen consumption

A

The volume of oxygen used to produce ATP

Around 0.4 litres a minute at rest

Around 3-6 litres when exercising

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13
Q

Define VO2 max

A

The maximal amount of oxygen that can be taken up by muscles per minute

Around 3-6 litres or 55ml/kg/min

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14
Q

Sub-maximal oxygen deficit

A

When there is not enough oxygen present at the start of exercise to provide all the energy aerobically so the anaerobic system is used until mitochondria can cope with the increased demand for oxygen

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15
Q

Why is aerobic energy system used at low long duration of exercise

A

Because the demand of oxygen can be met aerobically and the breakdown of fats is more efficient when oxygen is present.

As exercise intensity increases fat usage is limited as the breakdown is more efficient as oxygen decreases

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16
Q

Maximal oxygen deficit

A

When there is just enough oxygen to compensate for high ATP production demands, if intensity and demand increases then the performer will be exercising anaerobically

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17
Q

EPOC

A

The amount of oxygen consumed after exercise that is above the amount consumed during exercise

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18
Q

Recovery

A

The process of returning the body to its state before exercise

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19
Q

Fast component of EPOC

A

The restoration of ATP and Phosphocreatine stores and re-saruration of myoglobin with oxygen

Full restoration takes 3 minutes and 50% takes 30 seconds, during the 30 seconds around 3 litres of oxygen is consumed

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20
Q

Functions of the slow component

A

To oxidise lactic acid into pyruvic acid and then transfer it to carbon dioxide and water

To transfer lactic acid in the blood stream to the liver to convert it into glucose and glycogen, this process is known as the cori cycle

To remove lactic acid as urine

To convert lactic acid to protein

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21
Q

How long does the slow component take

A

It can take from an hour or longer to fully recover depending on the intensity of exercise

This component can take up to 5-6 litres of oxygen and takes 90 minutes for 50% recovery

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22
Q

How does a cool down accelerate lactic acid removal

A

Removal is accelerated as a cool down keeps the vessels dilated allowing lactic acid to be washed through

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23
Q

Glycogen replenishment

A

Replenishment depends on intensity of exercise and also the amount of carbohydrates consumed after exercise

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24
Q

Nutritional windows

A

The first window is the first 30 minutes of exercise both carbohydrates and proteins should be consumed in a ratio of 3:1

The second window is 1-3 hours after exercise

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25
What are the 3 factors that affect EPOC
- Glycogen replenishment - Maintaining breathing and Heart rate - Increased body temperature
26
How do the 3 factors of EPOC benefit recovery
- Glycogen replenishment = provides sugars to help with ATP replenishment (aerobic + anaerobic) - Maintaining breathing and Heart rate = provides extra oxygen to the body (mitochondria) to be converted into energy - Increased body temperature = temperature affects respiratory rates so if high there is high O2 intake
27
Definition of lactate threshold
When energy systems go from aerobic to anaerobic and there is a quick increase in lactic acid in the blood Around 50%-60% of a performers VO2 max
28
Define OBLA
(Onset Blood Lactate Accumulation) The point at which blood lactate increases above 4 milimoles per litre
29
Can VO2 max be improved by training
Not massively, VO2 max is largely genetically determined Training can increase lactate threshold to be a higher percentage of our VO2 max
30
What are the 4 factors that affect lactate accumulation
- Exercise intensity - Muscle fibre types - Respiratory exchange rate - Rate of blood lactate removal - Fitness of performer
31
How does exercise intensity affect OBLA
High exercise intensity leads to greater ATP demand therefore OBLA will occur earlier When the body runs out of ATP it uses glycogen which also leads to lactic acid build up which affects OBLA
32
How does muscle fibre types affect OBLA
Slow twitch fibres use glycogen more efficiently than fas twitch which results in less lactate accumulation
33
How does rate of blood lactate removal affect OBLA
If rate of blood lactate production exceeds the rate of blood lactate removal then OBLA occurs, if its the same then OBLA doesn’t occur
34
How does respiratory exchange rate affect OBLA
If the ratio of CO2 to O2 is 1:1 then glycogen isn’t used but if it goes to 1:0 then glycogen is used leading to lactic acid build up
35
How does performer fitness affect OBLA
Due to training they have adaptations like: increased capillary density, mitochondria and myoglobin levels and therefore can delay OBLA for longer as the aerobic system can be sustained for longer
36
What is ‘Buffering’ and how does it affect OBLA
Buffering is a process that maintains acidity in muscle and blood therefore slowing OBLA
37
Define altitude training
Training +2500m above sea level where the partial pressure of oxygen is low
38
How does altitude training impact a performer
The partial pressure is lower therefore so is the diffusion gradient making it harder for gas exchange into the lungs from alveoli therefore there is lower haemoglobin saturation This leads to lower aerobic performance and early set of OBLA
39
Advantages of altitude training
- Muscles becomes more efficient with low amount of oxygen - Increased red blood cells production (Increased EPO hormone) - OBLA is slowed down
40
Disadvantage of altitude training
- Hard to start training - Altitude training - Benefits can be most quickly - Potential homesickness - Expensive
41
What is HIIT training
High Intensity Interval Training Training that involves periods of exercise dispersed between periods of recovery that improve aerobic and anaerobic systems
42
What are the 4 variables for HIIT training
1. Duration of work interval 2. Intensity or speed of work interval 3. Duration of receivers interval 4. Number of work and recovery intervals
43
3 variations of HIIT
- Amount of high intensity work intervals an low intensity recovery intervals - Time of work and recovery intervals - Different exercise intensity for recovery intervals
44
Define plyometrics training
Training that involves constant rapid stretching and contraction of muscles to improve muscular power
45
Benefits of plyometric training
- Muscular hypertrophy - Increased explosive power - Improved efficiency of ATP-PC system
46
Benefits of HIIT training
- Improved recovery efficiency - Improved efficiency of anaerobic energy system - Improved ability to deal with lactic acid build up
47
Define SAQ training
Speed Agility Quickness
48
Benefits of SAQ training
- Faster activation of energy systems | - Improved endurance and efficiency of energy systems
49
Glycogen loading definition
Adapting dietary intake to raise levels of glycogen stores to and above the max amount to benefit endurance performers
50
3 benefits of glycogen loading
- Increased glycogen stores (body+muscles) - Delays fatigue - Increases endurance capacity
51
3 negatives of glycogen loading
- Affects on digestion - Increase in weight - Irritability
52
What is creatine monohydrate and what does it do
A compound produce by the body to supply energy for muscular contraction. It can also be taken as a supplement
53
4 benefits of creatine monohydrate
- Supplies energy for ATP resynthesis - Stimulate muscle hypertrophy - Replenishes PC stores - Increases ATP-PC usage time
54
4 negatives of creatine monohydrate
- Hinders aerobic performance - Cramps - Bloating - Diarrhoea
55
What is sodium bicarbonate and what does it do
A white powder that works as an antacid and improves the buffering process against lactic acid
56
3 benefits of sodium bicarbonate
- Reduces acidity in muscles - Delays fatigue - Increases buffering capacity
57
3 negatives of sodium bicarbonate
- Vomiting - Bloating - Diarrhoea
58
What is caffeine and what does it do
Caffeine is a stimulant which can improve mental alertness
59
4 benefits of caffeine
- Improves reactions - Reduces mental fatigue - Allows fats to be used as energy - Benefits decision making
60
4 negatives of taking caffeine
- Loss of fine control - Illegal in most sports - Insomnia - Can cause crashes
61
How does training improve the ATP-PC system
- Increases the stores of PC, this means that there is more potential energy to aid ATP resynthesis allowing the performer to perform inside of this system at a faster pace for longer - Increased concentration of enzymes (ATPase, Creatine Kinase), this improves the efficiency that stuff is broken down allowing for greater power production as the speed is increased (Power = Strength x Speed)

PE (6 decks)

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