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3 energy systems pathways
ATPCR system (max power for 12 secs)
Glycolitic system (uses sugar, peak at 60sec, not as much intensity)
Aerobic/oxidative system (“getting into the rhythm”, takes about a mintue to get into gear)
all three systems function at the same time (TF)
True
Adenosine Triphosphate
move energy through the body
oxidative systems can use mutliple macronutrients (TF)
True
Aerobic pathway means…
ATP produced with the presence of O2
Anaerobic pathways means…
ATP produced without the presence of O2
Anaerobic- Phosphagen System (ATPCR)
short term, 0-10 sec, local ATP and phosphocreatine (stored locally in the muscle)
Anaerobic- Phosphagen System (ATPCR) Process
creatine phosphate in muscle> ATP resynthesis (one step to gain a small amount of ATP)
Anaerobic- Phosphagen System (ATPCR) characteristics
lots of energy in a short amount of time, low ATP, fast recovery (7-12 sec high intensity or 15-30sec at moderate intensity), requires sufficient supply of creatine phosphate depleated rapidly about 3 min recovery
Glycolitic system
medium time (10s-2min), uses glycogen stored in muscle and liver, produces pyruvic acid(o2)/lactic(no O2) acid depending on oxygen or not
Glycolitic system process
glycogenolysis, becomes glucose, goes through glycolysis for ATP, pyruvic or lactic acid, (lactic acid goes into blood and muscle to get rid of and restart process)
Glycolitic system characteristics
little ATP, pathway for sugar/carbohydrates, slow restoration
Glycolitic system pyruvic acid production
becomes pyruvate and goes to the citric acid cycle
Glycolitic system lactic acid production
turned into lactate and goes to the cori cycle
Lactate threshold/anaerobic threshold
moment where we lose our capacity to aerobic and switch to our glycolitic system, cant get rid of lactic acid fast enough, buildup can enter blood
Why is it beneficial that michael phelps produces half as much lactic acid as normal
shorter recovery time
less fatigue, can sustain high intensity performance for longer
higher lactic threshold
Effects of endurance training
higher aerobic threshold, faster removal of lactic acid(more muscle blood flow, more cardiac output, more metabolism of lactate, higher flow of lactic acid from muscles to blood)
Anaerobic and glycolitic systems do not…
use oxygen
last long
use lots of ATP
use lots of metabolic transformation
do not take a long time to access
Citric acid cycle happens in the…
mitochondria, (more mitochondria=more citric acid cycles=more ATP generated)
Aerobic/oxidative system uses…
oxygen, and lots of ATP
Anaerobic system/oxidative recovery takes…
12-48 hours, dependent on energy source replenishment and training status, elevated metabolism for up to 24 hours
Aerobic fuel…
carbohydrates (pyruvic acid from glycolysis), fat (triglycerides/adipose tissue into fatty acids), protein (from muscle/liver, broken down into amino acids)= all enter citric acid/krebb cycle
1 gram of protein, 1 gram of carbs=
4 calories
1 gram of fat=
9 calories
1 gram of alcohol=
7 calories
4 macronutrients
carbs, protein, fat, alcohol
OXygen transport
lungs>circulation>muscle, more ATPneed =higher O2 delivery, higher ventilation, higher o2 blood uptake, higher O2 muscle uptake
VO2 max (aerobic capactiy) indicates…
aerobic and anaerobic transition, oxygen use becomes a sygnificant factor
Oxidative system/aerobic system charcteristics
efficient lactic acid removal after intense activity
efficient breakbown of fuels to produce high ATP yields (especially fats)
needs adequate O2 supply
alot of ATP production at a slow rate
Endurance training effects
^muscle vascularisation, ^ O2 and nutrients delivery, ^number and size or muscle mitochondria, ^effectivness of enzymes, ^fat use, lower glycogen storage use, ^vo2 max
examples of each
aerobic(phosphagen)- running
ATP-CR- jump
Glycolitic- Layup in basketball
The NSCA position stand is based around…
these three energy systems