p.e ch 5-6

Question 1

What is ATP?

Answer 1

A chemical made up of adenosine and three phosphate molecules. Energy is released by its breakdown which enables cellular function and muscular movement.

Question 2

What are the three main food fuels?

Answer 2

Carbohydrates (CHO), Fats, protein

Question 3

What is the body’s preferred source of fuel?

Answer 3

Carbohydrates

Question 4

what does each food fuel break down to?

Answer 4

carbohydrates : to glucose

fats: free fatty acids
protein: amino acids

Question 5

The dominant energy system dependent on what factors?

Answer 5

• duration
• intensity
• presence of O2
• depletion of chemical food fuels

Question 6

Define VO2 Max

Answer 6

This is the maximum amount of o2 our body can take in, deliver and utilise on one minute.

Question 7

what are the three energy systems?

Answer 7

ATP-PC system, Lactic acid / anerobic glycolysis system, Aerobic energy system

Question 8

what is the fuel source for the ATP-PC and Anaerobic glycolysis energy system?

Answer 8

ATP-PC : Phosphate creatine (PC) or creatine phosphate (CP)

Anaerobic glycolysis : glycogen

Question 9

What is the fuel source at rest and during PA for the aerobic energy system?

Answer 9

Rest : FFA’S
At submaximal and maximal intensities :
- CHO
- fats (when glycogen sparing and glycogen stores are diminished)
-Proteins ( only in extreme conditions such as starvation or extended illness of depletion of CHO’S and FFA’S)

Question 10

At which intensity is each energy system dominant?

Answer 10

ATP PC : > 95% max HR
Anaerobic glycolysis: >85% max HR
Aerobic : resting HR

Question 11

At what stage of the activity is each energy system dominant?

Answer 11

ATP PC : 1-10 seconds
Anaerobic glycolysis: 10-20 (at max) 10-60
Aerobic: > 75

Question 12

Give the rate of energy production and the yield for each energy system.

Answer 12

ATP PC fastest and but short duration(0.7-1 ATP for every PC molecule)
Anaerobic glycolysis Fast and fairly short duration (2-3 ATP for every glucose molecule)
Aerobic glycolysis Moderate
(Carbohydrates 36-38 ATP per glucose molecule)
Aerobic lipolysis slow but long duration
(Fats 100+ ATP per triglyceride molecule )

Question 13

What is Lactate Inflection Point (LIP)

Answer 13

LIP is when exercise intensity beyond when lactate production exceeds removal, also referred to as lactate threshold.

Question 14

How can you tell when you are at LIP?

Answer 14

LIP is usually triggered 85% above max HR but it is dependent on the condition and training. You may burning in the body part you have used when experiencing LIP.

Question 15

How long does it take for ATP to be replenished?

Answer 15

ATP is replenished 70% in 30 secs and is fully replenished after 3 mins (with passive recovery)

Question 16

What is the dominant energy system during sub-maximal exercise?

Answer 16

With sub maximal exercise your ATP-PC would not be as depleted as quickly so it might last a little longer than 10 seconds. As it is submaximal, there is very little use of anaerobic glycolysis and this would not be used unless the activity changed its intensity to above 85% of max HR. Therefore the predominant energy system for submax exercise is aerobic glycolysis.

Question 17

Go through the interplay of three energy systems during maximal exercise.

Answer 17

With maximal exercise (above 85% of max HR), ALL THREE ENERGY SYSTEMS ARE ACTIVATED. ATP-PC will be predominant for first 5 seconds or so and will deplete after approx. 10 seconds. Anaerobic Glycolysis will be dominant as it remains a maximal effort. This will be dominant for the next 75 seconds and will be ‘cooked’ after approx. 2 – 3 mins. At about 75 seconds, aerobic glycolysis will be the dominant system and will be for the remainder of the activity unless there are rest periods (eg stoppages in the activity or being benched) or a hard exertion like climbing a steep hill).

Question 18

what are the three main recovery strategies?

Answer 18

refuelling, adressing neuromuscular factors, lowering body temp, passive and active recovery.

Question 19

Briefly describe the recovery mechanism of refuelling.

Answer 19

Refuelling essentially is to restore the body’s fuel store back to optimum rate.
Refuelling is normally done to restore the lost carbohydrates after exercise
carbohydrates should be consumed during exercise lasting for more than 1 hour.

Question 20

what is a hypertonic sports drink? and why do athletes prefer them to restore carbohydrates?

Answer 20

A hypertonic sports drink are drinks that contain lesser proportion of water and a greater proportion of sugar than the fluids in the human body.
Athletes prefer these because solid foods take longer to digest, some athletes may have gastric upsets and also the liquid is much more practical

Question 21

what is GI (glycamic Index)

Answer 21

this is an index that ranks foods on a scale of 0-100 according to how much they raise blood sugar over a two hour period.

Question 22

why should high GI foods be consumed right after exercise?

Answer 22

To ensure rapid restoration of muscle and liver glycogen. Delayed intake will potentially lengthen the time to return glycogen to pre-exercise levels.

Question 23

what are some strategies for cooling body temperature?

Answer 23

• hydration
• cool/cold showers
• ice vests
• refrigerated cool rooms
• ventilation or fans
• protective shade
• reduced or modified clothing

Question 24

what is active recovery

Answer 24

very low intensity movement to recover

Question 25

what are the benefits of active recovery?

Answer 25

Active recovery is used for longer duration activities at low-moderate intensity to return the body to homeostasis and remove the accumulation of lactic acid (h+ ions)

Question 26

what is passive recovery?

Answer 26

A recovery that involves little to no movement

Question 27

What is passive recovery used for?

Answer 27

Usually used when there is little or no accumulation of lactic acid. Therefore it is normally used in short high intensity events like long long jump to restore the max amount of ATP the athlete can.

Question 28

describe CNS firing and what it does to our body.

Answer 28

CNS firing is where the brain detects fatigue and sends weaker signals to working muscles in attempt to reduce intensity and slow down the rate of working muscles. Muscles will sometimes not contract at all.

Question 29

what are the three levels of fatigue?

Answer 29

Local, general and chronic

Question 30

describe each of the three levels of fatigue

Answer 30

Local: when fatigue is experienced in one particular muscle group, usually tends to occur when that same muscle is being called up upon repeatedly General: tends to occur after completing a full training session or a competitive game. This is often described as 'general soreness' hence the name Chronic: Performers experience an unhealthy breakdown of their immune system. usually caused by overtraining wth inappropriate recovery strategies. It is often accompanied by illness or infections, persistent muscle soreness and reduced motivation levels

Question 31

what is DOMS

Answer 31

Delayed Onset of Muscle Soreness, the soreness of the muscle is experienced days after being used in ways it is not accustomed to.

Question 32

what are some fatigue mechanisms?

Answer 32

- accumulation of lactic acid (LIP) - metabolic by products - fuel depletion - neuromuscular factors - elevated body temperature

Question 33

what are the two stages of EPOC?

Answer 33

Alactacid (fast) and lactacid (slow)

Question 34

what is the alactacid stage replenish? and how long does this take?

Answer 34

Its main functions is to restore phosphatecreatine (PC) and this takes approx. 2-3 minutes.

Question 35

what is the lactacid (slow) stage replenish? and how long does this process take?

Answer 35

the main purpose of this stage is to - return body temperature to pre-exercise levels - remove lactic through buffering - Restore HR, ventilation and other bodily functions to homeostasis. The recovery time is dependent upon usage and metabolic disturbances during activity. ie the greater accumulation of lactic acid, the longer EPOC will be

Question 36

what is buffering?

Answer 36

Absorption of H+ ions in the presence of hydrogen carbonate produced by the kidneys.

Question 37

At what time during exercise will fats, become the more dominant use of fuel?

Answer 37

around 3 hours

Question 38

Explain in terms of fuel depletion, how the body fatigues

Answer 38

The body continues to slow down as the event goes longer. this is because the body uses more fats as event lengthen. The rate of energy production from aerobic use of carbohydrates is 50-100% faster than the rate of energy production from the aerobic use of fat. Due to the depleted glycogen (carbohydrates) fats become the bodys main fuel and slow down intensity or fatigue the person.

Question 39

why does lactate and the accumulation of h+ ions fatigue the body.

Answer 39

This is because the presence of h+ ions makes the muscle acidic which will contribute to decreased muscle function.. This acidic environment will slow down enzyme activity and ultimately the breakdown of glucose.

Question 40

what is the likely cause of fatigue for each energy system?

Answer 40

ATP-PC : depletion of ATP &PC Anaerobic glycolysis: accumulation of metabolic by products (H+ ions) Aerobic: fuel depletion (glycogen and fats) elevated body temperature

Question 41

How does elevated body temperature cause fatigue?

Answer 41

As the core temperature rises sweat rates increase and also blood is redistributed away from the working muscles and so the skin to aid cooling. This will result in less blood oxygen travelling to the working muscles which means that exercise may become increasingly anaerobic which will cause the body to fatigue faster as the aerobic system is not for long duration events.

Question 42

what are the best types of recovery for each energy system.

Answer 42

ATP-PC: rest recovery (passive) Anaerobic glycolysis: Non-dietary eg (active recovery, massage, hydro/water based therapies{hot and cold baths}) Aerobic: dietary (high GI foods, rehydration via sports drinks: hypertonic to replace glycogen hypotonic to replace lost fluids) non-dietary (active recovery, massage, hydro/water based therapies)

Question 43

How can an athlete train LIP?

Answer 43

Interval training: Anaerobic training just below LIP works the point to a higher level due to the body not working aerobically during exercise but during recovery/rest