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IB SL Sport Exercise Health Science I > Unit 4: Energy Systems > Flashcards

Unit 4: Energy Systems Flashcards

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1
Q

What are the types of macronutrients? (4)

A
  • lipids
  • carbohydrates
  • proteins
  • water
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2
Q

What are the types of micronutrients? (3)

A
  • vitamins
  • minerals
  • trace elements
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3
Q

What is the function of carbohydrates?

A

metabolic fuel and energy store

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4
Q

What is the atomic ratio of a carbohydrate?

A

C1H2O1

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5
Q

monosaccharide

A

simplest carbohydrate and is easily absorbed by human body

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6
Q

disaccharides

A

2 monosaccharides bonded together

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7
Q

polysaccharides

A

many monosaccharides bonded

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8
Q

Glucose (3)

A
  • monosaccharide
  • broken down by cells to provide energy
  • C6H12O6
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9
Q

Condensation Reaction (2)

A
  • bond molecules
  • one water molecules is removed for each bond formed
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10
Q

Hydrolysis Reactions (2)

A
  • break apart molecules
  • one water molecules is added for each bond broken
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11
Q

What are examples of polysaccharides? (3)

A
  • starch
  • glycogen
  • cellulose
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12
Q

Starch (2)

A
  • a polymer of glucose
  • used by plants to store glucose when it it not needed by cells for energy
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13
Q

Glycogen (3)

A
  • polymer of glucose
  • used by animals to store glucose when it’s not needed for energy
  • stored in liver and skeletal muscle
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14
Q

Cellulose (4)

A
  • a polymer of glucose
  • a micronutrient
  • in cell walls of plants and helps prevent disease when ingested
  • dietary fiber
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15
Q

dietary fiber

A

indigestible molecule

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16
Q

What are the functions of fats? (4)

A
  • energy source
  • energy storage
  • protects internal organs
  • insulates and helps maintain internal body temperature
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17
Q

What is the monomer of a fat?

A

triacylglycerols

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18
Q

What is the structure of a triacylglycerol? (2)

A
  • 1 glycerol
  • 3 fatty acid tails
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19
Q

What is the structure of a fatty acid? (2)

A
  • carboxyl groups
  • hydrocarbon tail
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20
Q

Saturated

A

only single bonds in hydrocarbon tail

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21
Q

Unsaturated

A

1or more double bonds in hydrocarbon tail

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22
Q

Where do saturated fats originate from? (2)

A
  • animal sources
  • tropical oils
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23
Q

What do saturated fats do?

A

raise cholesterol

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24
Q

Where do unsaturated fats originate from?

A

plant oils (ex: olive oil and avocado)

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25
Q

monounsaturated fats

A

1 double bond in hydrocarbon tail

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26
Q

polyunsaturated fats

A

multiple double bonds in tail

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27
Q

omega-3 fats

A

1st double bond located between 3rd and 4th carbon from methyl end

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28
Q

omega-6 fats

A

1st double bond located between 6th and 7th carbon from methyl end

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29
Q

Trans fats (2)

A
  • saturated fats formed by adding hydrogen to unsaturated vegetable oils under pressure
  • have negative health effects
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30
Q

Which fats have negative health effects? (2)

A
  • saturated fats
  • trans-unsaturated fats
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31
Q

Which fat has a positive health effect?

A

cis-unsaturated fats

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32
Q

What are the functions of the proteins? (5)

A
  • structure
  • protection
  • transport
  • enzymes
  • energy
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33
Q

What atoms does protein contain? (4)

A
  • carbon
  • oxygen
  • hydrogen
  • nitrogen
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34
Q

How are proteins made?

A

when amino acids are linked together using condensation reactions

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35
Q

What does it mean for an amino acid to be essential?

A

they are made by the body

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36
Q

What macronutrient provides the most energy per gram?

A

lipids

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36
Q

How many kJ (kilojules) and calories are provided by 100g of lipids? (2)

A
  • 4000 kJ
  • 900 cal
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37
Q

How many kJ (kilojules) and calories are provided by 100g of carbohydrates? (2)

A
  • 1760 kJ
  • 400 cal
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38
Q

How many kJ (kilojules) and calories are provided by 100g of proteins? (2)

A
  • 1720 kJ
  • 380 cal
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39
Q

Dietary Recommendations

A

give daily intake of essential macro and micro-nutrients

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40
Q

Dietary Guidelines

A

dietary advice on how to get correct amounts of macro and micro-nutrients

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41
Q

What is daily nutrient intake based on? (3)

A
  • age
  • gender
  • activity level
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42
Q

What is the recommended calorie intake for males?

A

2000-3000

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43
Q

What is the recommended calorie intake for females?

A

1600-2400

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44
Q

Which macronutrient is the primary energy source?

A

carbohydrates

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45
Q

How do macronutrients in diets of endurance and non-athletes differ? (2)

A
  • the diet of an athlete needs to meet the increased physiological requirements
  • athletes require increased energy and fluid requirements
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46
Q

What does an endurance athlete need in their diet? (4)

A
  • increased carbohydrate intake
  • increased protein intake
  • higher fat intake
  • increased water intake
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47
Q

Metabolism

A

all life sustaining chemical reactions

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48
Q

What are the purposes of metabolism? (3)

A
  • convert food to energy
  • eliminate nitrogenous waste
  • convert food to monomers and build new molecules
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49
Q

Catabolism (3)

A
  • chemical reactions that break down larger molecules into smaller ones
  • energy is released
  • uses hydrolysis reactions
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50
Q

Aerobic catabolism

A

processes that require oxygen to break down molecules and release energy

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51
Q

Anaerobic catabolism

A

processes that don’t require oxygen to break down molecules and release energy

52
Q

Anabolism (3)

A
  • chemical reactions in which small molecules are linked to form larger molecules
  • requires an input of energy
  • uses condensation reactions
53
Q

What happens to carbohydrates when they are eaten? (3)

A
  • first digested into monosaccharides
  • blood transports monosaccharides to liver
  • glucose is stored in liver and skeletal/muscle cells
54
Q

Glycogenesis (3)

A
  • storing glucose by linking glucose molecules to form glycogen (condensation reaction)
  • occurs if consume more glucose than needed for energy
  • glycogen is stored in liver and skeletal muscle cells
55
Q

Glycogenolysis (3)

A
  • breakdown of glycogen into glucose (hydrolysis reaction)
  • capable of happening rapidly
  • occurs when body need more glucose than what is provided by food
56
Q

How does glycogenolysis occur in the liver? (2)

A
  • glycogen is broken down into glucose
  • liver glycogen provides glucose for all organs, but not skeletal muscle
57
Q

How does glycogenolysis occur in the skeletal muscle? (2)

A
  • glucose is broken down into glucose-6-phosphate
  • muscle glycogen is only used in muscle as energy source
58
Q

What happens to fats when they are eaten? (3)

A
  • fats are broken down by pancreatic enzymes and bile in the small intestine
  • fats are broken down into fatty acids
  • fatty acids are used or stored for energy
59
Q

What is stored as triacylglycerol?

A

excess fat that we consume and don’t use for energy

60
Q

Where is triacylglycerol stored? (2)

A
  • adipose tissue
  • skeletal muscles
61
Q

Lipolysis (2)

A
  • release of triacylglycerides form body’s fat stores
  • provides energy when not available form diet or glycogen stores
62
Q

What do hormones control? (2)

A
  • the conversion of glucose to glycogen
  • break down of glycogen to glucose
63
Q

What are the characteristics of the lactic acid system during exercise? (6)

A
  • occurs in the cytoplasm
  • anaerobic
  • uses glucose as fuel
  • 1 glucose makes 2 ATP
  • lactic acid is a by product
  • is dominant for up to 3 minutes
64
Q

What causes the pancreas to release insulin?

A

increase in blood glucose

65
Q

What does insulin signal?

A

uptake of glucose by liver fat, and muscle cells

66
Q

What is glucose used for once in the cells? (2)

A
  • to make energy
  • glycogenesis
67
Q

What happens when insulin levels are high?

A

blood glucose levels fall

68
Q

Insulin

A

hormone that helps maintain a stable level of blood glucose

69
Q

What does insulin inhibit? (4)

A
  • conversion of protein/fat into glucose
  • break down of fat for energy
  • break down of proteins for energy
  • glucagon
70
Q

What causes the pancreas to release glucagon?

A

a decrease in blood glucose

71
Q

Glucagon

A

hormone that signals the break down of glycogen into glucose in the liver

72
Q

What does glucagon stimulate? (2)

A
  • glycogenolysis
  • lipolysis
73
Q

What happens when glucagon levels are high?

A

blood glucose levels increase

74
Q

What hormonally happens during exercise? (2)

A
  • adrenaline is released, which inhibits the release of insulin
  • prevents insulin’s role in signaling glucose storage
75
Q

What does adrenaline stimulate? (3)

A
  • glucose uptake by skeletal muscle
  • glycogenolysis in muscle
  • lipolysis
76
Q

How do muscles increase glucose uptake during exercise? (3)

A
  • adrenaline stimulates glucose uptake by muscle cells
  • higher exercise intensity = greater uptake
  • glucose is done by moving glucose transporters to the cell membrane
77
Q

What do cells break macronutrients down for?

A

energy

78
Q

Where is energy stored?

A

ATP

79
Q

ATP

A

provides energy for cellular activities

80
Q

What are the structures of an animal cell? (6)

A
  • ribosome
  • rough ER
  • lysosome
  • mitochondria
  • nucleus
  • golgi apparatus
81
Q

ribosome

A

make proteins for inside the cell

82
Q

rough ER

A

produce protein for export

83
Q

lysosome

A

digest cellular garbage

84
Q

mitochondria

A

produce ATP in the presence of oxygen

85
Q

nucleus (2)

A
  • stores DNA
  • directs activities of the cell
86
Q

golgi apparatus

A

helps process and package proteins for export

87
Q

Where is ATP made?

A

in the mitochondria where oxygen is present

88
Q

cellular respiration

A

the controlled release of energy from the break down of organic compounds to produce glucose, lipids, proteins, and ATP

89
Q

How is ATP produced? (2)

A
  • by adding ADP to a phosphate group
  • the formation of ATP requires energy from food
90
Q

How is ATP broken down?

A

ATP is hydrolyzed in a phosphate group and ADP

91
Q

What does the break down of ATP release?

A

energy that can be used for cellular work

92
Q

How is ATP used for muscle contractions?

A

the energy released by the breakdown of ATP into ADP and phosphate provides energy for muscle contraction

93
Q

How much ATP is in the muscles?

A

enough ATP for two seconds of muscle activity

94
Q

How many energy systems does the body have to make ATP?

A

3

95
Q

What are the energy systems the body uses to make ATP? (3)

A
  • creatine phosphate system (ATP-CP system)
  • lactic acid system
  • aerobic system
96
Q

Which system is the fastest to make ATP?

A

creatine phosphate (PCr) pathway

97
Q

Creatine Phosphate (4)

A
  • high energy compound
  • cannot directly make energy
  • forms ATP from ADP and P
  • quickly resynthesized so recovery time is fast
98
Q

What is the formula in the creatine phosphate system?

A

creatine phosphate + ADP —> creatine + ATP

99
Q

How long does the PCr system last?

A

the first 10 seconds of intense exercise

100
Q

When is creatine phosphate in the muscle refilled?

A

during low intensity exercise using ATP

101
Q

What are the strengths of the ATP CP system? (3)

A
  • makes ATP very quickly
  • doesn’t require oxygen
  • CP is readily available
102
Q

What are the weaknesses of the ATP CP system? (3)

A
  • used up quickly
  • additional energy source required beyond 10 seconds
  • repeated bouts of exercise require sufficient recovery time
103
Q

Which system is the second fastest in making ATP?

A

the lactic acid system

104
Q

What happens after the first 10 seconds of high intensity exercise?

A

ATP is produced by the lactic acid system

105
Q

How long does the lactic acid system last?

A

2-3 minutes

106
Q

What is another name for the lactic acid system?

A

anaerobic glycolysis

107
Q

Glycolysis

A

catabolic pathway that breaks down glucose for energy in cytoplasm of cells

108
Q

Lactic Acid System (4)

A
  • anaerobic
  • breaks glucose into 2 pyruvate and releases 2 ATP
  • pyruvate is converted to lactic acid
  • reduces performance
109
Q

What happens as intensity continues under the lactic acid system?

A

lactic acid begins to build up

110
Q

How long until high intensity exercise can no longer be maintained?

A

3 minutes due to limitations of the anerobic systems

111
Q

How long does it take for the body to increase oxygen levels?

A

3-5 minutes, so the aerobic system is fully functioning

112
Q

Oxygen deficit

A

a difference between oxygen required for a given rate of work and the oxygen actually consumed

113
Q

How does oxygen deficit differ in a trained athlete compared to a untrained athlete?

A
  • trained athlete increase oxygen level quick than untrained athlete
  • oxygen deficit is smaller
114
Q

What happens to energy systems when oxygen is present?

A

the product of glycolysis (pyruvate) enters the mitochondria where they are used to make ATP

115
Q

How many steps are there in the aerobic system?

A

3

116
Q

What are the 3 steps in the aerobic system?

A
  1. glycolysis
  2. Krebs cycle
  3. Electron Transport Chain
117
Q

How much ATP is made from 1 glucose in the aerobic system?

A

38

118
Q

Aerobic System Stage 1: Glycolysis (2)

A
  • glucose is broken into 2 pyruvates in the cytoplasm to make 2 ATP (no oxygen needed)
  • oxygen is needed for pyruvate to enter a mitochondrion
119
Q

Aerobic System Stage 2: Krebs Cycle (2)

A
  • pyruvate is broken down to produce energized electrons and 2 ATP in the mitochondria
  • Energized electrons move to electron transport chain
120
Q

Aerobic System Stage 3: Electron Transport Chain

A

energized electrons are used to make 34 ATP in the mitochondria

121
Q

What are some facts about the aerobic system? (3)

A
  • aerobic respiration can break down carbohydrates, fats, and proteins to make ATP
  • fats can be used by the Krebs Cycle
  • fats release more electrons than carbs and make more ATP
122
Q

Which macromolecule can be used for all exercise intensities?

A

glucose because it can be used aerobically and anaerobically

123
Q

Which macromolecule breakdown is the slowest? (2)

A
  • fat break down is the slowest
  • only used during lower intensity exercise
124
Q

When does creatine phosphate contribute to exercise?

A

during brief, high intensity exercise

125
Q

How is the contributions of energy systems determined?

A

by breaks in pace of the fitness of individual

126
Q

What does intense exercise require?

A

a high rate of ATP that can only be achieved by lactic acid system and CP

127
Q

excess post-exercise oxygen consumption (EPOC)

A

continuous use of oxygen at high rates after exercise even though muscles are no longer working (oxygen debt)

IB SL Sport Exercise Health Science I (9 decks)

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