PE aos 2 unit 3- energy systems

Flashcards generated from lecture notes.

What does DRIP stand for?

Delay, Rate, Impact, Performance

What two factors primarily influence fuel selection during exercise?

Intensity and duration

Define LIP.

Lactate production is equal to removal

Describe Energy System Interplay.

All energy systems working together at the same time to resynthesise ATP.

For energy system contributions, should you use the word dominant?

No, instead use major contributor or increasing/decreasing contributions.

What is the fastest rate energy system, with low yield, and short duration (7-10 secs)?

ATP-CP

What energy system has a slower rate, low yield, and is used for high intensity repeated efforts (10-75 secs)?

Anaerobic glycolysis

Which energy system has a large yield, slow rate, and long duration (90+ seconds)?

Aerobic

What is the major fuel source at rest and during endurance events?

Fats

What is the role of protein?

Recovery, growth, and repair.

What type of recovery allows for CP replenishment at the fastest rate?

Passive recovery

What type of recovery removes H+ accumulation using low intensity movements?

Active recovery

TRUE OR FALSE: Staying below your LIP leads to an increase in H+ ions and fatigue and a decrease in performance.

False - Working beyond your LIP increases H+ ions and fatigue

List Cardiovascular Acute Responses.

Heart rate, Stroke volume, Cardiac output, A-VO2 difference, Venous return, Redistribution of blood flow

What is the equation for Cardiac Output?

SV x HR

What is Pulmonary diffusion?

Gaseous exchange that occurs in the lungs, higher concentration on the alveoli and lower concentration on the capillaries

List the Muscular Responses to Exercise.

Motor unit recruitment, Muscle enzyme, O2 uptake (VO2), Muscle temperature, Intramuscular fuel stores

What is EPOC?

Excess Post-exercise Oxygen Consumption

What happens during O2 deficit?

The period of time where the O2 demand exceeds the O2 supply.

What two phases make up EPOC?

Phase 1 - restore fuels, Phase 2 - remove by products

What factors affect O2 uptake?

Body size, age, gender, genetics, training

What are the 3 perspectives to have with nutrition and performance?

pre event, during and post

Describe a pre-event nutritional strategy.

Increase glycogen stores as much as possible and ensure hydration is of a high level with a meal high in carbohydrates to ensure glycogen stores are high.

Describe a strategy during an event.

Avoid/delay glycogen depletion and dehydration.

Describe a post event strategy.

Aims to return the body to pre - exercise conditions, allowing an athlete to recover from the effects of fatigue as well as be prepared for subsequent training.

What are the benefits of consuming carbs and proteins together post workout?

Prolongs the window of insulin sensitivity therefore accelerates muscle glycogen replenishment. Insulin accelerates the formation of proteins therefore reducing muscle protein break down and increasing protein synthesis

How to know how much intake is required during the recovery phase?

Measure body weight pre exercise and body weight post, then Consume 1.5L per 1kg lost.