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Sport Science > Sport Physiology A > Flashcards

Sport Physiology A Flashcards

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1
Q

Define Energy?

A

The ability/capacity to perform work
(comes from breakdown of ATP)

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2
Q

What is ATP?

A

Adenosine Triphosphate
- The body’s energy “currency” for all body cells
- Serves as the immediate source of energy that comes from the breakdown of ATP
- Powers all the body’s metabolic activities

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3
Q

What is ADP?

A

Adenosine Diphosphate
- Is created when ATP splits to release energy
- Occurs when one of the three phosphate molecules splits off and energy is released

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4
Q

How many seconds worth of ATP is stored in body cells?

A

1-2secs (max)

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5
Q

Name the Energy Systems for Replenishing ATP

A
  1. Phosphate Creatine System (ATP-PC System)
  2. Anaerobic Glycolysis System
  3. Aerobic Glycolysis System
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6
Q

How is ATP resynthesised?

A

Through fuel/energy substrates and the energy systems

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7
Q

How much ATP is in our muscular systems?

A

50-100g

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8
Q

How much ATP is produced daily?

A

50-180kg - typically upwards of bodyweight

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9
Q

Where is Creatine Synthesised?

A

Liver, kidneys and pancreas

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10
Q

What is PC primarily used for?

A

The ATP-PC system (powerful movements)

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10
Q

How can Creatine be consumed?

A

Through diet
- Fish
- Meat
- Supplements

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11
Q

What are the 3 main fuels for our body?

A

Carbohydrates (carbs/CHOs)
Fats (lipids)
Proteins

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12
Q

What are CHOs?

A

Primary and most versatile source of fuel
- sugars and starches
- can be simple or complex carbs
- should make up 55-60% of diet/60-80% for athletes

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13
Q

What are CHOs transported as and how?

A

Glucose/glycogen and transported through the blood

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14
Q

What is glycogen/glucose?

A

Broken down carbs and/or released by liver to be used for energy (ATP) production

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15
Q

Where are CHOs stored?

A
  • Blood
  • Muscles and liver (glycogen)
  • Excess stored as fat (adipose tissue around body)
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16
Q

What are CHOs stored as?

A

Glucose, glycogen or adipose tissue

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17
Q

Low GI Foods

A

0-55 GI
Slow release of energy providing a constant source
- pasta
- oats
- brown bread

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18
Q

Medium GI Foods

A

55-79 GI
- bananas
- mangoes

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19
Q

High GI Foods

A

79-100 GI
Instant energy from rapid increase in blood sugar levels
- white bread and rice
- energy drinks
- jelly beans

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20
Q

What is the role of the Energy Systems regarding ATP?

A

Serves to replenish stores of ATP through phosphorylation
(ADP + Pi + energy –> ATP)

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21
Q

What are fats?

A
  • Extremely high source of energy
  • Supply the “most” energy but harder to break down
  • Made of free fatty acids (FFA) and triglycerides
  • Should make up 20-30% diet
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22
Q

How are fats transported?

A

Broken down and transported through blood as FFA

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23
Q

How is fat stored?

A

Adipose tissue
FFA
Triglycerides

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24
Q

Where is fat stored?

A

Around the body (as adipose tissue)
Liver
Muscles
Blood

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25
Q

When are fats used as the predominant energy source?

A

During low intensity/sub-maximal efforts
When carbohydrate stores are depleted

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26
Q

What are proteins?

A

Amino acids that are essential for growth, repair and recovery of body tissue
Are the emergency fuel source when both carb and fat stores are depleted

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27
Q

How can protein be consumed?

A

Meat, fish, eggs, diary
In extreme situations protein is released from breakdown of body tissue

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28
Q

How are proteins transported?

A

As amino acids in the blood

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29
Q

How are proteins stored?

A

Body tissue/muscle
Body fluids
Adipose tissue

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30
Q

What is hitting the wall?

A

An individuals sudden increase in fatigue and decrease in power

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31
Q

How does hitting the wall occur?

A

When liver and muscle glycogen stores become depleted
Fats become the primary source of energy to produce ATP (as oxidisation is slower)

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32
Q

How to counteract hitting the wall?

A

Carb loading
Consuming high GI fuel sources during the race
Glycogen sparing

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33
Q

What is glycogen sparing?

A

An athletes increased capacity to metabolise on fats to rely on less and hence save glycogen stores
Glycogen is not used on early in an event, so there is an increased capacity to use fats through an improved oxidisation ability

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34
Q

Energy from ATP

A

Is limited in storage
ATP splitting releases energy
Different fuel substrates resynthesise ATP depending on intensity and duration of activity

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35
Q

ATP Production: Rest

A

Produced aerobically as high O2 abundance
2/3 of ATP produced comes from the breakdown of fats
Fats breakdown when abundant O2 is available

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36
Q

ATP Production: Initially

A

ATP is produced anaerobically as respiratory and circulatory systems cannot meet demands to supply O2 to working muscles

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37
Q

ATP Production: Anaerobic

A

Produce ATP for powerful and quick movements
Limited amounts of ATP–> limited activity time
Fatiguing by-products (Lactic Acid)

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38
Q

ATP Production: Aerobic

A

Produce ATP for prolonged periods
Cannot produce energy quickly for high intensity efforts only sub-maximal/low intensity
Non-fatiguing by-products

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39
Q

What is Phosphorlyation?

A

Chemical addition of a inorganic phosphate back onto ADP to synthesise ATP

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40
Q

What is the Phosphagen System?

A

ATP-PC system (anaerobic)
Provides the bulk of ATP for powerful/explosive/short efforts \
Relies on stores of ATP and PC
Lasts 10-12secs

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41
Q

How does PC resynthesise ATP?

A

Stored ATP lasts for 2 seconds
PC splitting can provide energy to resynthesise ADP to ATP

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42
Q

How long does it take for the ATP-PC system to recover?

A

3-5mins to restore to pre-exercise levels
- 50% PC replenishment occurs in first 30s
- <10s of effort only 3mins to recover

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43
Q

What is the Anaerobic Glycolysis System?

A

Known as the lactic acid system
ATP is produced via incomplete breakdown of glucose
Provides for bulk of ATP for high intensity/maximal activity for exercise longer than 10s
Relies on muscle stores of glycogen and blood glucose
Produces pyruvate acid and H+ ions

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44
Q

Sporting Example: ATP-PC

A

100m sprint

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45
Q

Sporting Example: LA

A

400m sprint

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46
Q

LA Sytem: By-products

A

Fatiguing (lactic acid from incomplete breakdown of pyruvate and hydrogen ions)

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47
Q

Aerobic System: By-products

A

Non-fatiguing (H2O, CO2 and heat)

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48
Q

How does Lactic Acid Accumulate?

A

Through the incomplete breakdown of pyruvic acid
In aerobic system O2 in mitochondria facilitates breakdown
As no O2 in anaerobic system, pyruvate is unable to breakdown and is converted to LA

49
Q

How is Pyruvic Acid produced?

A

Via the incomplete breakdown of glucose

50
Q

What are the impacts of LA and H+?

A

Accumulate in the muscle cells during prolonged high intensity efforts
Result in a decrease of blood pH (increased acidity) and cause soreness burning/tiredness
Body can tolerate until Lactic Threshold is met (production is higher than removal rate)

51
Q

Lactic Acid Removal/Fate

A

65% converted to CO2 and H2O
20-25% into muscle/liver glycogen
10% protein
5% glucose

52
Q

How long does the LA last?

A

2-3mins

53
Q

Duration of Energy Systems

A

ATP-PC: 0-12s
LA System:
Aerobic System:

54
Q

What is the Aerobic System?

A

Uses O2 to drive the production of ATP via the breakdown of carbs, fats, and proteins
Process occurs in the mitochondria

55
Q

What are the three main stages of the Aerobic System?

A
  1. Anaerobic glycolysis
  2. Krebs Cycle
  3. Electron Transport Chain
56
Q

Order of fuel substrates in the Aerobic System

A
  1. Carbohydrates (glycolysis)
  2. Fats (lipolysis)
  3. Proteins
57
Q

Anaerobic Glycolysis

A
  • Occurs in the muscle cell
  • Carbs are the prominent fuel source
  • Glycogen is broken down to form glucose which is broken down to form pyruvic acid
  • This releases a small amount of ATP
58
Q

Krebs Cycle

A
  • Occurs in the mitochondria
  • O2 and fuel (glucose, protein, fats and pyruvic acid) enter
  • O2 combines with carbon (CO2 waste product
  • H+ ions are produced
  • Some ATP is released
59
Q

Electron Transport Chain (ETC)

A
  • Occurs in the mitochondria
  • H+ and water combine (H2O as waste product)
  • Heat is produced
  • Large amount of ATP (energy is released)
60
Q

What is myoglobin?

A

An oxygen binding protein found in skeletal muscle cells that attracts O2 from the blood stream to muscle cells

61
Q

What is the function of myoglobin?

A

To aid the delivery of O2 from the cell membrane to the mitochondria
When O2 conc is low, it will release O2

62
Q

How is O2 transported around the body?

A

Via haemoglobin in blood to the capillary beds on muscle where it is released and diffuses into muscle cells

63
Q

How to increase O2 utilisation?

A

Aerobic training increases the body’s ability to attract O2 from blood to muscle cells

64
Q

Three physiological adaptations that increase O2 utilisation

A
  1. Increased number and size of mitochondria
  2. Increased myoglobin stores
  3. More capillaries
65
Q

Define Energy Continuum/Interplay

A

The continual interplay between all energy systems to meet energy demands based upon the type, intensity and duration of activity

66
Q

What are the three factors the determine the dominant energy system?

A

Fitness Level
Intensity
Duration

67
Q

Types of Muscle Fibres

A

Slow Twitch (Type 1)
Fast Twitch (Type 2a & 2b)

68
Q

Colour of Fibres

A

Type 1: Red (rich O2/blood supply)
Type 2a: Pink (combination)
Type 2b: White (limited 02/blood supply)

69
Q

Fatigue resistance of Muscle Fibres

A

Type 1: high
Type 2a: medium
Type 2b: low

70
Q

Strength of Contraction of Muscle Fibres

A

Type 1: slow
Type 2a: fast
Type 2b: fastest

71
Q

Characteristics of Muscle Fibres

A

Type 1: aerobic
Type 2a: aerobic and anaerobic
Type 2b: anaerobic

72
Q

Mitochondria density of Muscle Fibres

A

Type 1: high
Type 2a: moderate
Type 2b: low

73
Q

How to improve Muscle Fibres?

A

Specific aerobic/anaerobic training
Own fibres influenced by genetics

74
Q

What fuel substrate produces the most energy?

A

Fats - 12x more ATP produced than carbs

75
Q

Increased Heart Rate

A

Heart pumps faster to supply more O2 to working muscles
Measured in BPM
MHR 220 - age

76
Q

Stroke Volume

A

Volume of blood ejected from the left ventricle per beat

77
Q

3 Factors that affect Stroke Volume

A

Frank-Starling Mechanism
- increased blood returning to heart results in stronger contraction of left ventricle ∴ increased SV
Neural Stimulation
- increased nerves increase SV
Peripheral Resistance
- resistance to passage of blood

78
Q

Cardiac Output

A

Volume of blood pumped by the heart per minute (mL blood/min)

Q = SV x HR

79
Q

Blood Pressure

A

Pressure exerted by the blood against the arterial walls as it forced through the circulatory system by the heart
2 main components: systolic and diastolic
Measured by systolic/diastolic e.g 120/80

80
Q

Systolic Blood Pressure

A

Higher value of the two
Pressure recording while contracting

81
Q

Diastolic Blood Pressure

A

Lower value of the two
Pressure recording while relaxing

82
Q

Blood Redistribution

A

Redistribution of blood from organs to muscles during exercise
Achieved through vasodilation and vasoconstriction of blood vessels

83
Q

Systemic Blood Flow

A

Blood flow around the body

At rest 15-20% to muscles - rest to organs (vasoconstriction)
At exercise 80-90% to muscles - rest to organs (vasodilation)

84
Q

Vasoconstiction

A

Capillaries and arterioles restricting blood flow
Component of blood redistribution

85
Q

Vasodilation

A

Capillaries and arterioles expanding
Component of blood redistribution

86
Q

Arteriovenous Oxygen Difference (A-VO2 Diff)

A

Difference in the conc of O2 in the arterial blood and conc of O2 in the venous blood
Measured in ml/100mL of blood

87
Q

External Respiration

A

gas exhange at the alveoli

88
Q

Internal Respiration

A

gas exchange at the muscle fibres

89
Q

Respiratory Rate

A

Number of breathes per min
Increases during exercise

90
Q

Tidal Volume

A

The amount of air inhaled and exhaled in a breathe
Increases during exercise

91
Q

Pulmonary/Minute Ventilation

A

Volume of air moved in and out of the respiratory tract per min

VE = RR x TV

92
Q

Gas Exchange

A

Replenishment of O2 and removal of CO2
Occurs at lungs and muscle tissue (external and internal respiration)

93
Q

O2 Uptake/VO2

A

Amount of O2 transported to, taken up, and used by the body for energy production
Increases during exercise due to muscles need for O2

94
Q

Oxygen Deficit

A

Shortfall (discrepancy) between oxygen supply and demands for exercise, where ATP must be produced anaerobically

95
Q

Aerobic Steady State (ASS)

A

The state of which oxygen supply meets oxygen demands and virtually all ATP is produced aerobically

Trained athletes can reach ASS quicker due to increased myoglobin and haemoglobin stores
Usually 60-85% MHR

96
Q

EPOC

A

Excess Post-Exercise Oxygen Consumption

97
Q

What is EPOC?

A

After cessation of exercise, oxygen uptake/consumption remains elevated about normal levels

98
Q

VO2

A

Amount of O2 per minute transported by, taken up and used by the body to produce energy (ATP)

99
Q

VO2 Max

A

Max amount of O2 per minute transported by, taken up and used by the body to produce energy (ATP)

or

The highest rate of oxygen consumption attainable during maximal or exhaustive exercise

100
Q

Types of VO2

A

Absolute
Relative (bodyweight)

101
Q

Absolute VO2

A

Expressed in L/min
Does not factor body weight ∴ less comparable
Divide by bodyweight to find relative value

102
Q

Relative VO2

A

Expressed in mL/kg/min
Factors body weight ∴ quantifiable and comparable
Times by bodyweight to find absolute value

103
Q

Factors that influence an individual’s VO2 (5)

A
  1. Aerobic Fitness
  2. Body Size
  3. Gender
  4. Heredity
  5. Age
104
Q

Lactate Threshold Point (LIP)

A

The point beyond the intensity of an effort cannot be maintain by an athlete
Beyond this point LA accumulation is greater than its removal ∴ causing fatigue

105
Q

Why is LIP important?

A

Athletes can exercise at a higher intensity for longer before fatigue sets in
Is a better indicator of aerobic performance than VO2 Max

106
Q

Buffering

A

Utilising lactate to assist in neutralising H+ and remove lactate to improve performance after LIP is reached (CHECK)
e.g bi-carb soda

107
Q

What are Acute Responses?

A

The immediate changes the body experiences in response to exercise that only last for entirety of exercise

108
Q

LIP VALUES (Trained and Untrained athletes)

A

Untrained: 60% MHR or 70-80% VO2 Max
Trained: 90% MHR or 70-80% VO2 Max (CHECK THIS)

109
Q

Acute Cardiovascular Responses (7)

A

Increased HR
INcreased SV
Increased BP
Increased A-VO2 Dif
Increased Cardiac Output (Q)
Increased blood flow
Blood Resdistribution

110
Q

Acute Respiratory Responses (4)

A

Increased RR
Increasde TV
Increased minute ventilation
Increased O2 uptake (VO2)

111
Q

Acute Muscular Responses

A

Increased O2 supply and usage
Increased muscular temp
Increased blood flow to muscles
Depletion of muscle energy stores (ATP, PC, glycogen, triglycerides)

112
Q

What are Chronic Adaptations?

A

The long-term physiological adaptations the body makes to training over an extended period (6-8 weeks)

113
Q

Factors that affect the nature of Chronic Adaptations (4)

A
  1. Genetics and Fitness Capacity
  2. Frequency, Duration and Intensity
  3. Anaerobic/Aerobic Training
  4. Type and Method of Training
114
Q

Cardiac Hypertrophy

A

Is the enlargement of the heart based on aerobic or anaerobic training
Endurance/aerobic athletes will have a bigger left ventricle
Power/anaerobic athletes will have an bigger heart wall

enlargement of the heart chambers (especially the left ventricle) and thickening of the myocardium (heart muscle) as a result of training.

115
Q

Chronic Circulorespiratory Adaptations (REST) (7)

A

Decreased resting HR
Cardiac Hypertrophy
Increased SV
Decreased BP
Increased blood volume and haemoglobin
Unchanged/decreased cardiac output
Increased capillarisation of heart and skeletal muscle

116
Q

Chronic Circulorespiratory Adaptations (SUB-MAX) (7)

A

Decreased HR
Cardiac Hypertrophy
Increased SV
Decreased BP
Increased A-VO2 Dif
Improved HR recovery rates
Decreased minute ventilation

117
Q

Chronic Circulorespiratory Adaptations (MAX) (5)

A

Cardiac Hypertrophy
Increased SV
Increased cardiac output
Improved HR recovery rates
Increased minute ventilation

118
Q

Chronic Muscular Adaptations (Endurance) (8)

A

Increased O2 utilisation
Increased myoglobin conc
Increased size/number of mitochondria
Increased size of slow twitch fibres
Increased oxidisation of CHOs and fats
Glycogen sparing - increased oxidisation of fats
Increased ATP-PC stores
Increased sotres of muscle glycogen/triglycerides

119
Q

Chronic Muscular Adaptations (Non-Endurance)

A

Increased glycogen stores
Increased ATP-PC stores
Increased flexibility
Increased size of fast twitch fibres
Increased number of muscle capillaries

Sport Science (4 decks)

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