PED Ch6 - Energy Systems

Chemical fuels

CP and glycogen

Food fuels

Carbohydrates, fats and proteins

Phosphocreatine characteristics

Fastest rate, lowest yield, short duration explosive activity

Carbohydrate characteristics

Fast rate, medium yield, moderate intensity activity, can be broken down aerobically and anaerobically

Transport form of carbohydrates

Glucose

Storage form of carbohydrates

Glycogen in the muscles and liver

Simple carbohydrates

Made up of one or two glucose molecules and provide an immediate release of energy (e.g. watermelon, potatoes, lollies, fruit juice)

Complex carbohydrates

Made up of hundreds of glucose molecules and provide a gradual, sustained release of energy (e.g. pasta, grainy breads, most fruits and vegetables)

Fat characteristics

Slow rate, high yield, used at rest in an abundance of oxygen

Saturated fats

Contain cholesterol and are found in animal products (e.g. meat, milk, cheese)

Unsaturated fats

Contain essential fatty acids and lower cholesterol

Polyunsaturated fats examples

Found in oily fish and most vegetable oils (e.g. sunflower oil)

Mono-unsaturated fats examples

Found in olive oil, avocado and nuts

Transport form of fats

Free fatty acids

Storage form of fats

Triglyceride in muscles and adipose tissue

Protein characteristics

Slowest rate, only used in extreme conditions

Proteins containing amino acid examples

Meat, poultry, fish, eggs and dairy products

Proteins without amino acid examples

Cereals, grains, lentils, beans and peas

Amino acids

The digested form of protein that is transported and stored in the body

Benefits of passive recovery

Allows for the replenishment of CP stores

Benefits of active recovery

• Creates a muscle pump, causing the muscles to contract at low intensity

• Maintains elevated heart rate to increase the delivery of oxygenated blood to the muscles

• Decreases venous pooling

• Accelerates oxidation of H+

ATP demand

How much ATP is required and the rate at which it is expended, and therefore needs to be resynthesised

Two factors that determine ATP demand

Duration and intensity of the exercise

Rate

How quickly ATP is resynthesised

Yield

The total amount of ATP that is resynthesised during an exercise from a specific fuel

ATP-CP system IDRY

Maximal intensity, 0-10 seconds, fastest rate, smallest yield

ATP-CP system activity examples

Shot put, 100m sprint, long jump

ATP-CP system by-products

ADP and Pi

ATP-CP system passive recovery rates

30s = 70%

3 mins = 98%

10 mins = 100%

Anaerobic glycolysis system IDRY

Repeated high intensity efforts or surges above submaximal intensity, 10-90 seconds, high rate, small yield

Anaerobic glycolysis system activity examples

400m sprint, 100m swim

Anaerobic glycolysis system by-products

Lactate and H+

Aerobic energy system IDRY (using glycogen)

Submaximal intensity, several minutes to multiple hours, slow rate, large yield

Aerobic energy system IDRY (using fat)

Submaximal intensity, several hours, slowest rate, largest yield

Aerobic energy system activity examples

Marathon, triathlon

Aerobic energy system by-products

CO2, H2O and heat