(5.1) bioenergetics of physical activity

bioenergetics

the metabolic process of converting food into a biologically usable form of energy

atp

found within the mitochondria of the body and is the ultimate energy source

muscle contraction

activated by the fuel provided by the energy produced from ATP breakdown

3 oz

approximate amount of ATP stored in the body

5:1

ratio of the concentration of high-energy creatine phosphate in the muscle compared to that of ATP

creatine kinase

catalyzes the reaction of creatine phosphate with ADP and inorganic phosphate

creatine phosphate

using this is the fastest and most immediate means of replenishing ATP without using oxygen

lactic acid pathway

another term for anaerobic pathway

glycolysis

this process supplies ATP for exercises more than 8 seconds

anaerobic pathway

contributes energy during an all-out effort lasting up to 60 to 120 seconds

glucose, glycogen

substrate for the anaerobic pathway is limited to only ______ from blood sugar or the ______ stored in the muscle

400g

amount of glycogen stored in the muscle

100g

amount of glycogen stored in the liver

lactic acid

accumulates in the blood and muscle when the body’s need for oxygen increases, which then lowers pH to a level that interferes with enzymatic action and causes cramping or fatigue

aerobic pathway

a pathway for exercises more than 90 to 120 seconds requiring oxygen

fats and proteins

metabolizing them is how the aerobic pathway provides ATP

glucose

can be broken down far more efficiently for energy, producing 18 to 19 times more ATP

cardiovascular fitness

a limiting factor in supplying enough oxygen at the onset of exercise and with increased exercise intensity

periodization

the purposeful variation of training programs within a specific span of time with the goal of achieving the optimal condition right before a competition

periodization

a strategic manipulation of an athlete’s preparedness through the employment of sequenced training phases defined by cycles and stages of workload

macrocycle

periodization cycle that outlines of the time of major competitions and identifies the “peak/s” of the athlete

annual plan

another term for macrocycle

mesocycle

periodization cycle that is sometimes referred to as a block of training and consists of microcycles that are linked together

4 weeks

most common duration of a mesocycle

microcycle

small-sized training cycle which can range from several days to 2 weeks in duration that is composed of multiple workouts

off season-preparatory period

Goals:

• establishing fitness

• re-acquaintance of skills

• best time to build muscles and lose fat

• focused on volume, not intensity

aerobic system

energy system utilized for the off season-preparatory period

pre season-preparatory period

• 4 weeks before competition

• focused on intensity, not volume

• shorter training bouts

• harder drills and strategies aerobic training = HIIT

ATP and lactic acid

energy system utilized for the pre season-preparatory period

in season-competition period

• goal: optimal athletic performance

• very sport specific trainings

• high energy demand

post season-transition period

• rest: complete or active

• goal: recovery for body and mind