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Physical Education > UA3OS2 - How does the Body produce energy? > Flashcards

UA3OS2 - How does the Body produce energy? Flashcards

1
Q

Name the Food Fuels

A

Carbohydrates
Fats
Proteins

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2
Q

What are Carbohydrates?

A

Preferred fuel source under exercise conditions as demand for energy is high.

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3
Q

Provide examples of Carbohydrates

A

Sugars
Starches
Bread
Pasta
Fruit
Vegetables
Jube lollies
White rice

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4
Q

Yield definition

A

Number of ATP resynthesised per molecule.

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5
Q

What is the yield of Carbohydrates?

A

36 ATP Molecules

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6
Q

Describe Fats

A

Preferred food source at rest and during prolonged submaximal exercise

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7
Q

Examples of fats

A

dairy products
oils
nuts
meat
butter
avocado
cheese

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8
Q

Yield and Oxygen cost of Fats.

A

Yield = 441
Oxygen cost (L/mole) = 5.5 (great oxygen cost)

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9
Q

Examples of protein

A

Meat, fish, eggs, legumes, and grains

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10
Q

Role and definition of Fuel/Substrates

A

Used to provide energy to resynthesise ATP from ADP + Pi.

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11
Q

Food fuel sources during rest:

A
  • energy demand is low
  • spare glycogen
  • fats are main energy source
  • aerobic carbohydrates.
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12
Q

High and Low Gi Foods

A

Body doesn’t digest and absorb all carbohydrates at the same rate.

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13
Q

Glycaemic Index

A

Indicator of how quickly glucose is broken down and released into the blood stream over a 2-hour period of time.

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14
Q

ATP

A

Adenosine Triphosphate

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15
Q

ATP definition

A
  • only energy source for muscular contractions
  • splits when a phosphate group is removed
  • Split releases energy required for muscular contractions to occur
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16
Q

Following the Breakdown of ATP

A
  • For exercise to continue ATP needs to be resynthesised.
  • Chemical energy provided by the breakdown of the bodies available fuel allows for this process to occur
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17
Q

ATP cycle

A

The constant process of ATP breakdown and resynthesis

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18
Q

What is the role of the energy systems in ATP resynthesis?

A
  • All 3 energy systems and fuels contribute to the resynthesis of ATP at all times for muscle contraction and movement.
  • Contribution will vary depending on the duration, intensity and availability of fuels.
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19
Q

Creatine Phosphate

A
  • chemical fuel with a high energy phosphate bond for the rapid release if energy
  • limited storage in the muscle
  • only used by ATP-PC system
  • Dominant fuel in maximal activities of durations less than 10 seconds.
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20
Q

Examples of activities that use PC

A

Long jump and weight lifting

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21
Q

Creatine Phosphate yield and capacity

A
  • 10 seconds of PC stored in the muscle
  • very low yield and capacity
  • single bond splits very rapidly and can rebuild ATP at the most rapid rate
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22
Q

Glycogen

A

Used via aerobic and anaerobic glycolysis systems.
- more complex fuel and rebuilds ATP at a slower rate than PC.
- 90 minutes stored in the muscles and liver

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23
Q

Anaerobic glycolysis

A

Incomplete breakdown of glycogen aerobically (without oxygen)
Yield = 2 at a rapid rate

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24
Q

Aerobic glycolysis

A

Complete breakdown of glycogen aerobically.
Yield = 36 at a slower rate

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25
Q

Triglycerides

A
  • aerobic system
  • much more complex fuel (many bonds)
  • ATP is rebuilt at a very slow rate
  • high yield
  • Dominant at low intensities, periods of passive recovery and when glycogen is depleted.
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26
Q

As athletes move from rest to submaximal intensity

A
  • fats will decrease their contribution
  • CHO will increase their contribution enabling ATP to be used at a faster rate as less oxygen required.
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27
Q

The effect of aerobic training on fats and carbohydrate usage

A

Increased ability to oxidise fats, shifts crossover to the right.
Process called glycogen sparing by using fats as preferred fuel source.

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28
Q

The ATP-PC System

A
  • least complicated energy system
  • Rebuild ATP at the most rapid rate without oxygen due to simple chemical pathway
  • Lowest yield
  • Produces energy by breaking down CP
  • Finite, limited to the amount of energy stored.
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29
Q

Advantages of the ATP-CP system

A
  • rebuilds ATP at the most rapid rate (very simple chemical pathway)
  • enables athletes to work at maximal intensities (95%+ HRM)
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30
Q

How does the ATP-PC system resynthesise ATP?

A
  • uses chemical fuel CP, a simple fuel with only one bond.
  • PC splits and releases the energy to rebuild the ATP molecule at a very rapid rate.
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31
Q

By-Products of the ATP-PC system

A

Creatine + Pi

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32
Q

Disadvantages of the ATP-PC system

A
  • has a very low capacity (yield 1 ATP molecule)
  • Fuel CP depletes in 10 seconds of maximal intensity work.
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33
Q

ATP - PC Capacity

A

Finite, fuel CP depletes in 10 seconds of maximal intensity.

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34
Q

ATP- PC sporting examples

A
  • long jump
  • weight lifting
  • tackle
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35
Q

ATP Capacity

A

Depletes after 2 seconds

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36
Q

Recovery required for the ATP-PC system

A
  • passive recovery is the most effective strategy
  • restores PC at the most rapid rate using on 35% HRM
  • Low intense exercise such as walking/standing
  • enables the athlete to recover faster
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37
Q

Muscular Hypertrophy

A
  • anaerobic training results in greater PC stored in the muscle as skeletal muscles get bigger
  • results in a greater capacity of ATP-PC system
  • maintain maximal intensities for a longer period of time
  • decrease contribution of anaerobic system
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38
Q

ATP - PC Fatigue mechanism

A

CP depletion

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39
Q

Rates of PC replenishment

A

30 seconds = 70%
60 seconds = 87%
3 minutes = 98%

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40
Q

Training the ATP-PC System

A

short interval training
consider:
- duration
- rest (1:5 rest ratio)
- intensity (95% HRM0

41
Q

Impact of insufficient recovery on the ATP-PC system

A
  • PC not restored to maximal capacity
  • stores deplete faster
  • increased reliance on the anaerobic glycolysis system
  • decrease intensity
42
Q

Anaerobic Glycolysis

A
  • rebuilds ATP rapidly when high intensities are required, but CP is depleted
43
Q

Anaerobic Glycolysis sporting examples

A
  • 400m sprint
  • repeated sprint activities
  • 100m swim
44
Q

Anaerobic Glycolysis chemical pathway

A
  • Glycogen
  • Glucose
    —– ADP+PI - ATP
  • Pyruvic Acid (insufficient O2)
  • Lactic Acid = lactate + H ions
45
Q

Anaerobic glycolysis energy production

A
  • produces energy by partially breaking down glucose anaerobically
  • energy produced at a fast rate due to simple anaerobic chemical reactions
  • more complex chemical pathway that takes longer to break down
  • slower than ATP-PC, decreasing intensity
46
Q

Anaerobic Glycolysis HRM

A

85-95%

47
Q

Anaerobic Glycolysis Fatiguing mechanism

A

Fatiguing metabolites (H+) produced, causing the athlete to fatigue and slow down.

48
Q

Buffering/Tolerating Lactate

A

Anaerobic training, develops ability to resynthesise ATP faster.
- achieve and sustain higher intensities (greater speed, power and force) for longer
- athlete develops ability to buffer and tolerate accumulation of lactate and H+ ions

49
Q

Lactate

A

Non fatiguing
Resynthesized into glycogen

50
Q

Passive Recovery

A
  • Involves activity below 35% HRM
    eg. Standing/walking
  • Builds PC more quickly
  • Not suitable for increased contribution from anaerobic glycolysis system as blood will pool in muscles and veins (venous pooling)
51
Q

Active Recovery

A
  • 35-55% HRM approx. 5-10 mins
  • maintain elevated heart rate and increase blood flow to muscles
  • prevents venous pooling, removes fatiguing metabolites more quickly
  • return to pre-excersise state faster
52
Q

Why does the anaerobic glycolysis system have a finite capacity?

A
  • incomplete breakdown of glycogen
  • increased accumulation of hydrogen ions
  • increased muscle acidity
  • decreased enzyme function
  • decrease in intensity and slow down or stop.
53
Q

Active recovery and the skeletal pump

A
  • normal muscle size promotes venous return to the heart against gravity
  • maintain elevated heart rate activating skeletal pump
  • decreases venous pooling by assisting return
  • removes hydrogen ions faster
  • Return to pre-exercise rate quicker.
54
Q

Yield of Anaerobic Glycolysis system

A

2 - ATP
Lasts for 60 seconds

55
Q

When does anaerobic glycolysis increase contribution?

A
  • maximal effort required but PC stores depleted.
56
Q

The Aerobic energy system

A
  • most complex
  • rebuilds ATP at a slower rate
  • highest yield
  • rebuilds ATP with oxygen (removes H+ ions)
  • uses interplay of 3 fuels (glycogen, proteins and triglycerides))
  • infinite capacity
  • maximal intensity not achieved
57
Q

Aerobic energy system examples

A
  • anything over a long duration
  • marathon
  • tour de france
  • Triathlon
57
Q

Aerobic system HRM

A

65-86%

57
Q

By products of the Aerobic energy system

A

H2O, C02, Heat

58
Q

Why does the Aerobic energy system have an infinite capacity?

A

By products are non-fatiguing

59
Q

Aerobic system fuel contribution at rest

A

2/3 fat and 1/3 CHO

60
Q

Aerobic system and intensity of excersise

A

lower intensities triglycerides majority of fuel
As intensities increase, ATP needs to be rebuilt at a faster rate and glycogen will become the major fuel contributing.

61
Q

What is the role of protein in energy production?

A
  • extremely low contribution to ATP resynthesis
  • only be used after 4 hours of continuous exercise when glycogen and triglyceride stores deplete.
    Required for growth and repair of muscle tissue.
62
Q

Aerobic system fatigue mechanism

A

Glycogen depletion
Elevated body temperature = more blood to skin for cooling, less blood to muscles resulting in fatigue and dehydration.

63
Q

Impacts of depleting glycogen stores

A
  • Increased reliance on triglycerides as a fuel
  • fuel is more complex and requires more O2 to breakdown
  • athlete will decrease intensity and speed, decreasing performance.
64
Q

Benefits of CHO loading

A

10-15 grams CHO/per kilo body weight
- The athlete can store more glycogen (150%)
- delay use of triglycerides as a fuel
- glycogen preferred use for longer
- enables athlete to work at optimal intensities for longer.

65
Q

Training methods for aerobic energy system

A

improve ability to take up, transfer and deliver oxygen to the muscles.
- continuous
- fartlek
- long interval
- circuit
- HIIT

65
Q

Energy system Interplay checklist

A
  1. State all three energy systems contribute towards the total energy demand
  2. Determine if the activity is continuous or intermittent.
  3. Justify when the ATP-PC system has a high contribution
  4. Justify when the anaerobic glycolysis system has a high contribution
  5. Aerobic system dominant during recovery periods and submaximal intensity as demand for ATP is low
65
Q

How much fluid should be consumed post exercise?

A

1.5 Litres per every kilogram lost.

65
Q

How do Carbohydrates travel in the blood?

A

Glucose

66
Q

Name and describe Carbohydrate Substrate

A

Glycogen that is stored in the muscles and liver.

67
Q

How much Carbohydrates should be consumed daily?

A

55-65%

68
Q

How do Fats travel in the blood?

A

Free Fatty Acids

69
Q

Name and describe the Fat Substrate

A

Triglycerides stored in the muscles.

70
Q

What are Proteins?

A
  • Used for muscle growth and repair
  • Minimal contribution to energy production during exercise
71
Q

How are proteins stored?

A

Travel in the blood as amino acids and stored in muscle as amino acids.

72
Q

How much Protein should be consumed daily?

A

15% of daily diet

73
Q

Examples of protein

A
  • meat
  • fish
  • legumes
  • grains
74
Q

Oxygen cost of Protein

A

8.0 L/mol

75
Q

High Gi Foods

A

Release glucose into bloodstream rapidly, increasing glucose and insulin levels

76
Q

When should High Gi Foods be consumed?

A
  • post exercise
  • speeds up recovery as glucose rapidly transported to the muscle
  • restores depleted muscle and liver glycogen
77
Q

How much High Gi Food should be consumed post exercise?

A

50 grams within 15 minutes.

78
Q

Low Gi Foods

A

Release glucose slowly into the bloodstream to help stabilise blood glucose during exercise.

79
Q

When should low Gi Foods be consumed?

A
  • pre-exercise
  • stabilises blood sugar during exercise
  • Used to CHO load prior endurance events to maximise muscle glycogen stores.
80
Q

By products of ATP breakdown

A

ADP and Pi (inorganic phosphate)

81
Q

How much lactate is in the blood at rest?

A

1 mmol/L

82
Q

What happens to lactate levels as exercise begins?

A

Levels of lactate and hydrogen ions increase
When lactate cannot be broken down it diffuses into bloodstream

83
Q

Lactate inflection point

A

Reflects balance between lactate entry and removal from blood.
Final exercise intensity/oxygen uptake VO2 value where blood lactate concentration relatively stable during incremental test
Maximal intensity where blood lactate at a steady state.

84
Q

Intensities prior to LIP

A

lactate removal exceeds entry

85
Q

Intensities beyond LIP

A

Lactate entry exceeds removal
- blood lactic acid and H+ concentration increases and fatigue occurs

86
Q

The greater the intensity above LIP

A
  • more rapid the fatigue
  • greater contribution to anaerobic glycolysis
87
Q

LIP data use

A

predicts speed/power sustained over prolonged period
- distinguishes performance of elite middle and long distance athletes better than VO2 max

88
Q

Why does the lactate inflection point provide more useful data?

A

Highlights individuals who can maintain a higher aerobic energy output for longer duration.

89
Q

Training method for anaerobic glycolysis

A

Medium interval

90
Q

Phosphocreatine recovery is delayed by

A

Low oxygen supply and low pH levels

91
Q

Why does the anaerobic glycolysis system have no relevance to LIP?

A
  • high intensity and duration
  • no opportunity for oxygen to be delivered to muscles to produce aerobic energy
92
Q

Oxygen deficit in aerobic events

A
  • delivery of oxygen to working muscles increases over the initial stages
93
Q

Why is LIP relevant to aerobic events

A
  • athletes must be able to oxidise the metabolic waste produced to ensure it does not accumulate to levels that would cause them to slow down.
94
Q

What is lactate tolerance?

A

The ability to continue to exercise at higher intensities while accumulating H+ ions

Physical Education (7 decks)

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