Topic 9 and Topic 3 Flashcards
Defina fatigue in sports
A reversible exercise-induced decline in performance
Different types of fatigue
Peripheral fatigue: develops rapidly and is caused by reduced muscle cell force =======
Central (or mental) fatigue: develops during prolonged exercise and is caused by impaired function of the central nervous system
Distinguish between high-intensity and endurance activity
high-intensity: vigorous amount of intense activity that may last for less than a second or as long as 1-2 minutes (some interval trainning, plyometrics) The major source of energy are derived from anaerobic processes
Endurance activities: involve prolongued sessions of low-intensity activity that may last from several minutes to several hours (leisure cycling or jogging) major sources of energy is aerobic processes
Discuss causes of fatigue in different types of activity or exercise
fatigue is perceived differently by individuals and can depend on factors such as age as well as specific type of activity carried out
Physical level the development of peripheral fatigue in high-intensity activities depends on the rate of:
Depletion of energy sources (creatine phosphate and ATP)
Increase in levels of the products of exercise such as lactate and hydrogen ions
Physiological causes of PF in endurance activies include:
Depletion of muscle and liver glycogen reserves
reduction in CA2+ release
Depletion of acetylcholine
Dehydration
electrolyte loss
overheating
Central fatigue is a significant factor in many endurance sports cause by failure of neural transmission (less number of motor units involved reduction of unit firing frequency)
Discuss recovery from fatigue after sports
different aspects of recovery can occur at different rates and recovery rate also depends on the type of activity (high-intensity, team sports or endurance)
Include:
Excess post-exercise oxygen consumption (EPOC) for:
-resynthesis of ATP and PCr
-removal of lactic acid
-restore oxygen to myoglobin and blood
-restore thermogenic effects of elevated core temperature
-thermogenic effects of hormones
-restore elevated heart rate, ventilation and other physiological functions
Replacement of muscle and liver glycogen stores
Graph of time it takes for oxygen consumption
graph on page 70
List the macronutrients and micronutrients
Macro: Water, carbohydrates (glucose), lipids and protein
micro: Vitamins and Minerals
Functions of macronutrients
Macro: present in diet in large amounts and make up the bulk of our diets providing the body with energy. Made up of: 50-60% of carbohydrates, 12-15% of protein and less than 30% fat
Function of micronutrients
very small amounts of our diets
Micronutrients don´t provide energy
essential nutrients: they are dispensable to life processes and can only be obtained from food
chemical composition of glucose molecule
Carbon, hidrogen and oxygen
C6H12O6
1:2:1 ratio
Identify a glucose molecule
basic units of carbohydrates
monosaccharides: glucose, fructose and galactose
link to form disaccharides through a condensation reaction: Sucrose (glucose+fructose) and lactose (glucose+galactose)
Polysaccharides (10 or more like glycogen stored form of glucose in liver and muscles or starch)
Condensation reaction: links monosaccharides disaccharides or polyssacharides by the removal of a water molecule
Functions of macro
Carbs: primary fuel source
Lipids/fats: energy storage structural components of membrane
Protein: promotes growth and repair of muscle tissue
water: transports nutrients, waste products/thermoregulation/ helps maintain blood pressure
triacylglycerol
formed from a single molecule of glycerol and three fatty acids
Ester bonds form between each fatty acid and glycerol molecule
Saturated and unsaturated fatty acids
Chemical composition:
Saturated-have no double bonds between individual carbon atoms of the fatty acid chain
originate from animal sources or tropical plants (tropical oils, full-fat dairy…) solid at room temperature
Unsaturated fatty acids contain one or more double bonds between carbon atoms
Originate from plant-based foods (olive oil, olives…) liquid at room temperature
what do micro do
Vitamins and minerals: boost the immune system, support normal growth and development, and help cells and organs do their jobs.
Chemical composition of protein
C,H,O and N
Essential and non-essential amino acid
Essential: cant be synthesyzed by the body, must be consumed
Non-essential can be synthesized by the human body
Current recommendations for health diet
Carbs 45-65%
fats 10-35 %
protein 20-30%
Reduce daily sodium intake
adequate water
variety of protein
keep trans fatty acid consumption down
reduce the intake of calories from saturated fats and added sugars
State the appropriate energy contente per 100g
Carbs: 1760KJ
Lipids 4000KJ
Protein 1720KJ
how recommended energy distribution of the dietary macronutrients differ between endurance athlets and non-athelets
Much more Carbs
protein and fat slightly higher
Metabolism
Anabolism
Catabolism
Metabolism: All biochemical reactions that occur within an organism
Anabolism: energy requiring reactions small molecules become larger
Catabolism: chemical reactions that break down complex molecules into simpler ones with the net release of energy
Glycogen
stored form of glucose made of connected glucose molecules stored in the liver and muscles
fatty acids are not in the liver
triglyceride storage
adipose tissue and skeletal muscle
role of insulin in formation of glycogen and accumulation of body fat
chemoreceptors detect high blood sugar level
insulin is released from beta cells goes from pancreas to blood stream to compound all glucose and make glycogen or body fat to make triglycerirol
helps maintain normal sugar blood levels
Glycogenolysis and lipolysis
glycogenolysis: breakdown of two glucose molecules to release into the blood stream and increase blood sugar level
Lipolysis: lipid triglycerides are hydrolyzed into glycerol and free fatty acids
function of adrenaline and glucagon during fasting and exercise
blood sugar level drops
adrenaline initiates flight or fight by initiating the release of glucagon into the tissue which catabolizes glycogen to glucose increasing
during fasting blood sugar level drops so glucagon comes in but not adrenaline
role of insulin and muscle contraction on glucose uptake during exercise
sugar is released to the blood stream insulin pushes sugar from the blood stream to the muscle. muscle contractions send signals to initiate the process
Annotate diagrams of animal cell and mitochondria
Cell respiration
Cell respiration is the controlled release of energy in the form of ATP from organic compounds in cells
role of ATP in muscle contraction
ATP breaks down releasing phosphate molecule which provides energy for muscle contractions
re-synthesis of ATP by ATP CP system
Creatine Phosphate a high energy molecule is broken down to provide a phosphate molecule for the resynthesis of ATP that has been utilized during the initial stages of exercise
ATP by lactic system
anaerobic glycolysis: the breakdown of glucose to pyruvate without the use of oxygen. Pyruvate is converted into lactic acid which limits the amount of ATP produced
Oxygen deficit and debt
At the beggining of exercise there is oxygen deficit, this debt needs to be payed off post-exercise EPOC is this pay-off
describe the production of ATP from glucose and fatty acids by the aerobic system
in presence of oxygen pyruvate is processed by the krabs cycle which liberates electrons that are passed through the electron transport chain producing ATP
Fats are broken down by beta oxidation that liberates a greater number of electrons, more ATP
In the presence of oxygen and in extreme cases protein is also utilized
the systems analysis table
ATP-PC
Creatine phosphate
10-15 sec
Maximal
1 ATP
Phosphate and Creatine By products
very quick re-synthesis
Lactic Acid
Glucose
1-2 min
Maximal
2 ATPs
Lactic Acid
Quickly
Aerobic system
glucose, fats and protein
up to 2 hours
sub-maximal
36-38 ATPs
Carbon dioxide and water
Slowly
How does adenosine gain and lose a phosphate molecule
Hydrolysis of ATP:
When ATP is broken down into ADP (or ADP into AMP) through hydrolysis, a phosphate group (Pi) is released. Additionally, energy is released as a by-product, which the cell uses for various activities. The water molecule (H₂O) used in hydrolysis is also important, as it breaks the bond between the phosphate groups.
During phosphorylation (when a phosphate group is added to ADP to form ATP), the energy required typically comes from other reactions, such as the breakdown of food molecules during cellular respiration.
The energy used for phosphorylation is often derived from the breakdown of molecules like glucose.
The by-product of the reactions that provide this energy (like glucose breakdown) is usually carbon dioxide (CO₂) and water (H₂O), depending on the metabolic pathway
a lactic system
atp pc
