Unit 3 - AOS 2 - Energy Systems

Question 1

Rate, Yield, Intensity & Duration - FAT

Answer 1

Rate - Slow
Yield - Highest (147 ATP per FFA, 441 ATP per triglyceride)
Intensity - Lowest
Duration - Several days/hours

Question 2

Rate, Yield, Intensity & Duration - CARBOHYDRATES

Answer 2

Rate - Fast
Yield - 36-38 ATP per glycogen molecule
Intensity - High
Duration - 90-120 mins

Question 3

What is the most efficient fuel source for energy production?

Answer 3

Glycogen
- lower oxygen cost compared to fat

Question 4

Examples of Carbohydrate rich foods

Answer 4

Bread, pasta, legumes

Question 5

How are carbohydrates stored?

Answer 5

Through digestion carbohydrates get broken down into glucose.
- The glucose is then stored as glycogen in the liver and muscles

Question 6

What does “Hitting the wall” mean in terms of glycogen stores?

Answer 6

Once glycogen stores are depleted (90-120mins), fat is then used as the highest contributor to energy production.
- Due to fat being used ATP is unable to be produced at a quick rate, causing a quick drop in energy.

Question 7

What is excess glucose stored as?

Answer 7

stored as fats in adipose tissue

Question 8

What is the fuel source that produces the highest concentration of energy?

Answer 8

Fat - but requires large levels of oxygen = drop in intensity

Question 9

Type of activities Carbohydrates are used for ?

Answer 9

• Used for short and high intensity (anaerobic glycolysis)
• it is stored in the muscles.

Question 10

Type of activities Fat is used for?

Answer 10

• Long duration, low-mod intensity (endurance sports)
• resting levels

Question 11

Protein in energy production

Answer 11

• limited to no role in energy production
• circumstances such as famine (starvation)
• primary role = growth and repair
• is the last resort

Question 12

Recommended daily intake, food fuel following digestion & storage - CHO

Answer 12

• 55-60% recommended daily intake
• Glucose following digestion
• stored as glycogen in muscles and liver

Question 13

Recommended daily intake, food fuel following digestion & storage - Fats (triglycerides)

Answer 13

• 25-30% recommended daily intake
• Free Fatty Acids following digestion
• Stored in adipose tissue at various sites

Question 14

Recommended daily intake, food fuel following digestion & storage - Protein

Answer 14

• 10-15% recommended daily intake
• Amino acids following digestion
• Stored as muscle at various sites

Question 15

Rate of the 3 energy systems

Answer 15

ATP-PC
- Fastest rate = 3.6 moles/min
–> Not complex

Anaerobic Glycolysis
- Fast rate = 1.6 moles/min
–> No O2

Aerobic
- Slow rate = 1.0 moles/min
–> complex + O2

Question 16

Yield of the 3 energy systems

Answer 16

ATP-PC
- Lowest = 0.7 ATP per PC molecule

Anaerobic Glycolysis
- Low = 1.4 ATP per glycogen molecule

Aerobic
- High = 36-38 ATP per glycogen molecule
= 147 ATP per FFA & 441 ATP per triglyceride

Question 17

Intensity of the 3 energy systems

Answer 17

ATP-PC
- 90%+ Max HR

Anaerobic Glycolysis
- 85% - 90% Max HR

Aerobic
- 85% below Max HR

Question 18

Duration of the 3 energy systems

Answer 18

ATP-PC
- 10secs

Anaerobic Glycolysis
- 10-60 secs

Aerobic
- Greater than 60 secs

Question 19

Metabolic by products of the 3 energy systems

Answer 19

ATP-PC
- Inorganic Phosphate & ADP

Anaerobic Glycolysis
- Lactic acid (Lactate & H+)

Aerobic
- CO2, H2O, Heat

Question 20

Sporting example for the 3 energy systems

Answer 20

ATP-PC
- Golf Swing = Short, max intensity, burst of energy

Anaerobic Glycolysis
- 200m sprint, Fast play in basketball = Repeated high intensity contractions

Aerobic
- Cross country, marathon = endurance events

Question 21

4 factors that effect which energy system is operating the most:

Answer 21

• Intensity
• Duration
• Oxygen availability
• Depletion of fuels