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Physical Education 3/4 > PE AOS3 Energy Systems > Flashcards

PE AOS3 Energy Systems Flashcards

1
Q

What is ATP?

A

Adenosine Triphosphate

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2
Q

What role does ATP play in muscle contractions and movements ?

A

ATP is the energy that allows for muscle contraction

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3
Q

How is ATP resynthesized when it has been split into ADP (Adenosine Diphosphate) ?

A
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4
Q

What are the 3 food fuels?

A

CHO’s ( Carbohydrates)
Protein
Fats

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5
Q

What does CHO travel in the blood as?

A

Glucose

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6
Q

What does Fats travel in the blood as?

A

Free Fatty Acids (FFA)

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7
Q

What does Protein travel in the blood as?

A

Amino acids

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8
Q

Stored in muscle (substrate)- Fats

A

Triglycerides- used at rest & very low intensity

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9
Q

Stored in muscle (substrate)- CHO

A

Glycogen- Preferred during submaximal exercise

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10
Q

Stored in muscle (substrate)- Protein

A

Amino acids - increased use for continuous activity of 4hrs+

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11
Q

How much can we store ? - CHO

A

36 ATP

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12
Q

How much can we store ? - fats

A

3 x 147 = 441 ATP

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13
Q

How much can we store ? - protein

A

N/A

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14
Q

What is the chemical fuel for CHO ?

A

Glucose

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15
Q

What is the chemical fuel for Fats ?

A

Free Fatty Acids (FFA)

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16
Q

What is the chemical fuel for Protein ?

A

Amino Acids

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17
Q

What substrate is used by the ATP-PC System?

A

Creatine Phosphate

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18
Q

What substrate is used by the Anaerobic Glycolysis System?

A

Glycogen

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19
Q

What is the substrate used by the Aerobic System?

A

Triglycerides

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20
Q

What is the Glycaemic index ?

A

a figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood

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21
Q

High GI Foods

A

white bread.
corn flakes.
fruit juice.
instant noodles.
rice cakes.
potatoes.

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22
Q

Low GI Foods

A

soy products
beans
fruit
milk
pasta
grainy bread
porridge (oats)
lentils

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23
Q

When should High GI foods be consumed ?

A

During exercise

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24
Q

When should Low GI foods be consumed ?

A

an hour before an event

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25
Q

Advantages of the ATP-PC system?

A

1- rebuilds ATP at a very rapid rate ( very simple chemical pathway)

2- Enables Athletes to work at maximal intensities 95% HRM

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26
Q

Disadvantages of the ATP-PC system

A

1- the ATP-PC system has a very low capacity (yield 1 ATP)

2- The fuel PC depletes in 10 secs of maximal intensity work (finite capacity)

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27
Q

Fatigue Mechanism - ATP -PC system

A

PC depletion

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28
Q

Recovery strategies -
ATP-PC system

A

Passive recovery

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29
Q

PC Replenishment rates (%) ?

A

30 Secs - 70%
60 secs - 87%
3 Minutes - 98%
10 Minutes - 100%

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30
Q

How can maximal intensities be maintained when PC is depleted ?

A

The use of the anaerobic glycolysis system and glycogen

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31
Q

How can an athlete maintain a high contribution from the ATP-PC system?

A

To maintain a high contribution from the ATP-PC system, an athlete can:

Short, Intense Training: Use high-intensity interval training (HIIT).

Adequate Rest: Allow 3-5 minutes of recovery between efforts.

Nutrition: Focus on carbs and creatine.

Specific Drills: Practice explosive, sport-specific movements.

Conditioning: Train near the lactate threshold.

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32
Q

Training methods that utilize the ATP-PC System?

A

Short interval
Plyometrics

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33
Q

Advantages of the Anaerobic Glycolysis system ?

A

The anaerobic glycolysis system offers several advantages, including rapid energy production, allowing for quick bursts of energy during high-intensity activities. It operates without the need for oxygen, making it effective in low-oxygen environments. This system is particularly suited for short-duration efforts lasting 30 seconds to 2 minutes, such as sprinting or weightlifting,

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34
Q

Disadvantages of the Anaerobic Glycolysis System?

A
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35
Q

Fatigue Mechanism- Anaerobic Glycolysis system

A

build of h + ions ~ which causes athlete to fatigue and slowdown

36
Q

Recovery strategies - Anaerobic Glycolysis System

A

Active recovery

37
Q

Physiological benefit of the skeletal muscle pump

A
38
Q

Activities of high contribution from the Anaerobic Glycolysis System

A

400m Sprint
repeated sprint efforts
100m swim

39
Q

How do Glycolytic enzymes lead to improved performance ?

A

by improving the efficiency and capacity of energy production, glycolytic enzymes help athletes perform at higher intensities for longer durations.

40
Q

How does the ability to buffer & tolerate lacatate/fatiguing metabolites lead to improved performance ?

A
41
Q

Advantages of The aerobic system

A
42
Q

Disadvantages of the aerobic system

A
43
Q

Fatigue Mechanisms - The Aerobic System

A

glycogen depletion and possible dehydration

44
Q

Recovery strategies - The Aerobic System

A

Active Recovery

45
Q

Why does the Aerobic system have a infinite capacity ?

A

The aerobic system is considered to have “infinite” capacity because it can continuously produce energy as long as there’s enough oxygen and fuel (carbohydrates and fats)

46
Q

What role does the aerobic system have in recovering from maximal intensity activities?

A

The Aerobic system plays a role in recovering from maximal intensities as it assists in the clearing of lactate, replenishment of ATP & PC aswell as supplying oxygen for energy demand and promoting blood flow to rid waste products

47
Q

Activities with a high contribution from the aerobic system

A

5km Run

48
Q

what is the Interplay of triglycerides and glycogen at higher & lower submaximal intensities (65-85%) ?

A

at lower submaximal intensities closer to 65% triglycerides become the primary energy source whereas when intensity’s reach 85% glycogen becomes the primary energy source

49
Q

Why is Glycogen the aerobic systems preferred fuel?

A

because it is broken down quickly into glucose providing rapid energy

50
Q

Aerobic Training Methods

A

continuous training
fartlek training
long interval training
circuit training
HITT

51
Q

How can CHO loading improve aerobic performance ?

A

CHO loading prolongs the use of glycogen

52
Q

What is CHO Loading ?

A

by consuming 10-15 grams CHO/ per kilo body weight; the athlete can store more glycogen in the muscle per event (up to 150%), this will delay the use of triglycerides as a fuel & maintain use of glycogen as the preferred fuel for longer this enables the athlete to work at optimal aerobic intensities for longer

53
Q

Aerobic or anaerobic ? - ATP-PC System

A

Anaerobic

54
Q

Aerobic or anaerobic ? -
Anaerobic Glycolysis System

A

Anaerobic

55
Q

Aerobic or anaerobic ? - Aerobic System

A

Aerobic

56
Q

Intensity %HRM - ATP-PC System

A

95% HRM

57
Q

Intensity %HRM - Anaerobic Glycolysis System

A

85- 95% HRM

58
Q

Intensity %HRM - Aerobic system

A

65-85% HRM

59
Q

Food Fuel - ATP-PC System

A

None

60
Q

Food Fuel - Anaerobic Glycolysis System

A

CHO

61
Q

Food Fuel - Aerobic system

A

CHO, Fats and Proteins

62
Q

Fuel/ Substrate - ATP-PC System

A

PC

63
Q

Fuel/ Substrate - Anaerobic Glycolysis System

A

Glycogen

64
Q

Fuel/ Substrate - Aerobic System

A

Glycogen, Triglycerides (lipids) & Amino Acids

65
Q

Rate of ATP resynthesis - ATP- PC System

A

Rapid (most)

66
Q

Rate of ATP resynthesis - Anaerobic Glycolysis System

A

Rapid

67
Q

Rate of ATP resynthesis - Aerobic System

A

Slower

68
Q

Capacity -
ATP- PC System

A

Limited- 1 ATP per chemical reaction

69
Q

Capacity - Anaerobic Glycolysis System

A

low

70
Q

Capacity - Aerobic System

A

High

71
Q

Yield -
ATP- PC System

A

1

72
Q

Yield - Anaerobic Glycolysis System

A

2

73
Q

Yield - Aerobic System

A

36-38 ATP

74
Q

Fatigue Mechanism -
ATP- PC System

A

PC Depletion

75
Q

Fatigue Mechanism - Anaerobic Glycolysis System

A

Build up of H+ ions

76
Q

Fatigue Mechanism - Aerobic System

A

Glycogen Depletion & possible Dehydration

77
Q

Recovery strategy -
ATP- PC System

A

Passive Recovery

78
Q

Recovery strategy - Anaerobic Glycolysis System

A

Passive Recovery

79
Q

Recovery strategy - Aerobic System

A

Active Recovery

80
Q

Finite or Infinite -
ATP- PC System

A

Finite

81
Q

Finite or Infinite - Anaerobic Glycolysis System

A

Finite

82
Q

Finite or Infinite - Aerobic System

A

Infinite

83
Q

Example activities -
ATP- PC System

A

100m sprint
short bursts of high intensities

84
Q

Example activities - Anaerobic Glycolysis System

A

100m Freestyle
200m Sprint
400m Sprint

85
Q

Example activities - Aerobic System

A

1500m run

86
Q
A

Physical Education 3/4 (4 decks)

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