Unit 3 AOS 2 Energy System Flashcards
Formula for ATP
ATP = ADP + Pi
How is ATP rebuilt
by the three energy systems
food and chemical fuels
what are the chemical fuel
phosphocreatine (PC)
Does creatine Phosphate need oxygen to be broken down
does not require oxygen (anaerobic)
Creatine Phosphate
1. Stored?
2. Broken down?
3. When used?
- Stored in limited quantities in skeletal muscles.
- Broken down without oxygen (anaerobic).
- Very high intensity, short duration (5-10secs).
what are the food fuels
carbohydrates, fats, proteins
Carbohydrates:
1. Broken down into what?
2. How is broken down?
3. What type of activity is it used for?
- …
- Both aerobically and anaerobically, faster than fats.
- both anaerobic (short, high intensity) and aerobic (longer, moderate intensity) activity.
Fats:
1. Broken down into what?
2. How is it broken down?
3. What type of activity is it used for?
- Stored as triglycerides in adipose tissue, when needed broken into glycerol and free fatty acids and taken to muscles via bloodstream
- With large amounts of oxygen.
- Aerobic activity (low to moderate intensity) but for a long duration
Protein:
1. Broken down into what?
2. What type of activity is it used for?
3. How much energy does it contribute?
- Muscle protein break down released amino acids that can be used when carbs availability is low.
- Prolonged exercise when carbs are gone.
- Only 5-10% compared to fats and carbs (cannot supply energy at same time as carbs).
Food source order of use when at rest
- Fats
- Carbs
- Protein
Food source order of use when at maximal intensity
- Carbs
- Fats
- Protein
Rate vs. Yield
Rate = how fast ATP is produced (intensity determines rate)
Yield = how much ATP is produced (duration determines yield)
fastest energy system to produce rate
1) ATP-PC system
2) Anaerobic glycolysis system
3) Aerobic system
(The ATP-PC and anaerobic glycolysis system don’t require oxygen so they can resynthesis faster)
lowest energy system to produce yield
1) ATP-PC system
2) Anerobic glycolysis system
3) Aerobic system
ATP resynthesis
1. what determines the rate
2. what determines the total yield
- exercise intensity
- exercise duration
ATP-PC
1. whats activity used best for
2. Anaerobic or aerobic?
- short duration and very high intensity
- anaerobic
Why does the ATP-PC system provide the most rapidly available source of ATP for energy?
- simple and short chemical reaction
- ready availability of PC at muscles (PC > P + C)
- its easy to resynthesis due to it already being in the body but it only last around 6 seconds
- How long does ATP last
- How long does ATP take to resynthesise with CP
- How long does ATP-PC last during exercise
- 2-3 seconds
- 6-8 seconds
- 8-10 seconds
- How long after maximal activity does PC deplete, and how much is depleted?
- What system takes over ATP production?
- after 5 seconds it is and about around 40-50% is depleted.
- the anaerobic glycolysis system.
Limitations of ATP-PC system
- Small capacity
- System rapidly fatigues
- Can only be used as the main system for 6-10 seconds
- Small yield of ATP during exercise
Advantages of ATP-PC system
- Fast rate
- Doesn’t require oxygen
Recovery of the ATP-PC system
1. When does PC restore
2. What does passive recovery involve
- PC restores as soon as passive recovery starts
- athlete standing, sitting, doing nothing
How much PC is restored during passive recovery?
- Within 30 seconds, 70% of ATP and CP is restored
- Within 3 minutes, 98% is restored
- Within 10 minutes, 100% is restored
What does the Anaerobic glycolysis system do?
Produces energy for ATP resynthesis by breaking down glycogen without oxygen
How does the Anaerobic Glycolysis System differ from ATP-PC system?
- Involves more complicated and longer chemical reactions.
- provides double the yield for ATP resynthesis
- slower rate which causes a reduction in power - this is a limitation
How does the accumulation of metabolic byproducts from the Anaerobic Glycolysis System impact athletes?
forces the athlete to slow down after 60 seconds
why is it the main source for short duration high intensity activity
- because the recovery period isn’t long enough for PC to resynthesise
What is a byproduct of the anaerobic glycolysis system
lactic acid
Recovery for anaerobic glycolysis system
1. what is removed at a quick rate during active recovery
2. How does the anaerobic glycolysis system affect movement and HR during recovery?
- H+ ions
- Movement at a reduced intensity 50-60% of a max heart rate for 5-10 minutes
What is the benefits of active recovery
- Removes metabolic byproducts at a faster rate
- Maintains an elevated heart rate to increase blood flow to the working muscles
