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PE > Paper 1 (Anatomy) > Flashcards

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
Q

What are the 3 factors that affect EPOC

A
  • Glycogen replenishment
  • Maintaining breathing and Heart rate
  • Increased body temperature
26
Q

How do the 3 factors of EPOC benefit recovery

A
  • 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
Q

Definition of lactate threshold

A

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
Q

Define OBLA

A

(Onset Blood Lactate Accumulation)

The point at which blood lactate increases above 4 milimoles per litre

29
Q

Can VO2 max be improved by training

A

Not massively, VO2 max is largely genetically determined

Training can increase lactate threshold to be a higher percentage of our VO2 max

30
Q

What are the 4 factors that affect lactate accumulation

A
  • Exercise intensity
  • Muscle fibre types
  • Respiratory exchange rate
  • Rate of blood lactate removal
  • Fitness of performer
31
Q

How does exercise intensity affect OBLA

A

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
Q

How does muscle fibre types affect OBLA

A

Slow twitch fibres use glycogen more efficiently than fas twitch which results in less lactate accumulation

33
Q

How does rate of blood lactate removal affect OBLA

A

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
Q

How does respiratory exchange rate affect OBLA

A

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
Q

How does performer fitness affect OBLA

A

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
Q

What is ‘Buffering’ and how does it affect OBLA

A

Buffering is a process that maintains acidity in muscle and blood therefore slowing OBLA

37
Q

Define altitude training

A

Training +2500m above sea level where the partial pressure of oxygen is low

38
Q

How does altitude training impact a performer

A

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
Q

Advantages of altitude training

A
  • Muscles becomes more efficient with low amount of oxygen
  • Increased red blood cells production (Increased EPO hormone)
  • OBLA is slowed down
40
Q

Disadvantage of altitude training

A
  • Hard to start training
  • Altitude training
  • Benefits can be most quickly
  • Potential homesickness
  • Expensive
41
Q

What is HIIT training

A

High Intensity Interval Training

Training that involves periods of exercise dispersed between periods of recovery that improve aerobic and anaerobic systems

42
Q

What are the 4 variables for HIIT training

A
  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
Q

3 variations of HIIT

A
  • Amount of high intensity work intervals an low intensity recovery intervals
  • Time of work and recovery intervals
  • Different exercise intensity for recovery intervals
44
Q

Define plyometrics training

A

Training that involves constant rapid stretching and contraction of muscles to improve muscular power

45
Q

Benefits of plyometric training

A
  • Muscular hypertrophy
  • Increased explosive power
  • Improved efficiency of ATP-PC system
46
Q

Benefits of HIIT training

A
  • Improved recovery efficiency
  • Improved efficiency of anaerobic energy system
  • Improved ability to deal with lactic acid build up
47
Q

Define SAQ training

A

Speed
Agility
Quickness

48
Q

Benefits of SAQ training

A
  • Faster activation of energy systems

- Improved endurance and efficiency of energy systems

49
Q

Glycogen loading definition

A

Adapting dietary intake to raise levels of glycogen stores to and above the max amount to benefit endurance performers

50
Q

3 benefits of glycogen loading

A
  • Increased glycogen stores (body+muscles)
  • Delays fatigue
  • Increases endurance capacity
51
Q

3 negatives of glycogen loading

A
  • Affects on digestion
  • Increase in weight
  • Irritability
52
Q

What is creatine monohydrate and what does it do

A

A compound produce by the body to supply energy for muscular contraction. It can also be taken as a supplement

53
Q

4 benefits of creatine monohydrate

A
  • Supplies energy for ATP resynthesis
  • Stimulate muscle hypertrophy
  • Replenishes PC stores
  • Increases ATP-PC usage time
54
Q

4 negatives of creatine monohydrate

A
  • Hinders aerobic performance
  • Cramps
  • Bloating
  • Diarrhoea
55
Q

What is sodium bicarbonate and what does it do

A

A white powder that works as an antacid and improves the buffering process against lactic acid

56
Q

3 benefits of sodium bicarbonate

A
  • Reduces acidity in muscles
  • Delays fatigue
  • Increases buffering capacity
57
Q

3 negatives of sodium bicarbonate

A
  • Vomiting
  • Bloating
  • Diarrhoea
58
Q

What is caffeine and what does it do

A

Caffeine is a stimulant which can improve mental alertness

59
Q

4 benefits of caffeine

A
  • Improves reactions
  • Reduces mental fatigue
  • Allows fats to be used as energy
  • Benefits decision making
60
Q

4 negatives of taking caffeine

A
  • Loss of fine control
  • Illegal in most sports
  • Insomnia
  • Can cause crashes
61
Q

How does training improve the ATP-PC system

A
  • 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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