PE: Energy systems
food fuel Carbohydrates
Carbohydrates sugars starches like fruit & veg, cereal, bread and pasta
turns into glucose
stored as glycogen
food fuels fats
Fats (triglycerides)
Margine, butter, cheese full cream milk fatty meals
turns into fatty acid
stored as Adipose tissues
food fuels protein
Protein lean meats, fish,legumes eggs
turns into amino acids
stored as muscle
Adenosine triphosphate ATP
Major source of energy allows muscle to contract must be continuously resynthesised to create more energy from break down of (PC) or break down gluclocse, fatty acids, amino acids work together to create Adenosine di-phosphate and more ATP
Carb loading
Carbohydrate loading involves manipulating dietary and exercise practices to increase glycogen stores in muscles and the liver, which serve as the primary energy source during
endurance events.
goal is to delay the onset of fatigue and maintain energy levels throughout the event.
Lactate inflection point (LIP)
Moment when the body can prevent the accumulation of hydrogen ions in the working muscles occurs when the maximal lactate production being matched by max lactate removal this maximal lactate steady state (MLSS) beyond this point lactic acid is being is being made faster then broken down lactate will accumulate in the muscles slowing you down but lactic acid doesn’t cause fatigue
steady state
When oxygen supplies meet oxygen demands the body has reached a steady state
Excess post exercise oxygen consumption (EPOC) or DEBT)
Amount of oxygen supplying to body is more then what it would need to produce energy
Glycemic index
Quick breakdown with immediate effect on blood
glucose levels is high gi
Slow breakdown are labelled low GI
high GI Low GI
High GI foods
Brown rice
Wholemeal bread
Potatoes
Lollies chocolate
Low Gi
fruit ,
Dairy milk
Brown rice
ATP-PC SYSTEM
-Quickest system
-Breaks down phosphocreatine (PC) to form ATP
-Anaerobically. However, PC stores require time to replenish.
-Dominant system for the first 10 seconds of maximum
-intensity exercise
- (95% max HR)
-Used in fast, powerful movements
-Peak power is 4 seconds.
Aerobic system
Becomes major contributor once anaerobic glycolysis
decreases.
Major contributor in prolonged exercise eg. Endurance
60sec-90mins
-Slowest contributor to ATP resynthesis
55-65 max HR
Anaerobic glycolysis system
-Activated at the start of intense exercise
-Makes ATP quickly.
-dominant provider of ATP from 5-60 seconds during an event.
- Reaches peak power between 5-15 seconds in maximal activities.
85% max HR
byproduct hydrogion ions increase build up of H+ ions which causes fatigue
energy demands high and low intensity
Energy Demands - Intensity
Low intensity
ATP requirements are met aerobically using the aerobic
system.
High Intensity
Explosive movements require instant supply of ATP which can’t be met
aerobically, therefore the ATP-PC and anaerobic glycolysis systems need to be
used anaerobically.
Energy system interplay
ATP-PC Fatigue
ATP-PC Depletion of ATP happens after 1 sec
effect of fatigue Slight loss of speed and power
recovery By doing a passive recovery (stopping) - bringing in more oxygen, that excess oxygen is used to restore ATP and PC
10min 100% restored
70% in 30 seconds
Anaerobic Glycolysis fatigue
Build up of metabolic by products
Accumulation of H+ ions makes muscles acidic
Lactic acid does NOT cause fatigue
effect of fatigue Stop using anaerobic glycolysis system and begin to rely on aerobic system power reduces
recovery an active recovery to remove metabolic by products
Aerobic system Fatigue
Depletion of glycogen from the muscles and liver after 60 mins
effect of fatigue Slower rate of ATP production, so less intensity possible.
recovery Glycogen sparing - working at a lower intensity for longer