Energy systems and Exercise Metabolism KINS

3 energy systems pathways

1. ATPCR system (max power for 12 secs)

2. Glycolitic system (uses sugar, peak at 60sec, not as much intensity)

3. 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

1. efficient lactic acid removal after intense activity

2. efficient breakbown of fuels to produce high ATP yields (especially fats)

3. needs adequate O2 supply

4. 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

1. aerobic(phosphagen)- running

2. ATP-CR- jump

3. Glycolitic- Layup in basketball

The NSCA position stand is based around…

these three energy systems