energy systems U3

interplay- fuels

atp is PC, ags is glycogen, aerobic is fats at rest and carbs at maximal intensity

interplay- duration

atp is 0-10 secs, ags is 10-75 secs, aerobic is 75 secs onwards

interplay- intensity

atp is above 95% MHR, ags is 85-95% MHR, aerobic is under 85% MHR

interplay- yield

atp is low, ags is low, aerobic is high

interplay- rate

atp is explosive, ags is fast, aerobic is slow

interplay- causes of fatigue

atp is PC depletion, ags is accumulation of metabolic by products, aerobic is thermoregulatory fatigue and depletion of food fuels

interplay- disadvantages

atp has the smallest yield, ags has an accumulation of H ions causing less powerful muscle contractions, aerobic is slow rate

interplay- advantages

atp has the fastest rate of atp production, ags has a fast rate, aerobic has a high yield

interplay- examples

atp is weightlifting, 100m sprint, high jump, ags is 400m run, increased stages of intensity (in most sports), aerobic is marathon or long duration sports

oxygen deficit

the period of time when we begin exercise when the oxygen demand from the body exceeds supply

steady state

occurs when oxygen supply is equal to oxygen demand

EPOC

is the increased oxygen uptake above normal resting levels after ceasing exercise

VO2 max

the maximum amount of oxygen a person can take in and use per minute

passive recovery

is best for CP replenishment and should be used for ATP- CP system

active recovery

is best for removal of metabolic by products and helps prevent venous pooling, and should be used for AGS and aerobic system

fatigue- CP depletion

occurs after 10 secs of using the ATP-CP system

fatigue- accumulation of metabolic by products

causes acidity in muscles and a decrease in the force and frequency of muscle contractions, therefore decreasing the intensity of exercise

fatigue- thermoregulatory fatigue

is caused by an elevated body temperature, which leads to increased blood flow to the skin to dissipate heat through sweat, this causes a decrease of plasma in the blood and an increase in the viscosity of blood, leading to less blood flowing to the working muscles, causing fatigue

fatigue- glycogen depletion

once glycogen stores are depleted, the body is forced to use fats, which decreases the intensity of exercise due to increased oxygen being required to break down the fats

fuel usage at rest, submaximal (short duration), and maximal intensities

at rest major is fats and minor is carbs, at submaximal (short duration) carbs is major and minor is fats, at maximal carbs are the sole fuel

why are carbs the preferred fuel source

because they require less oxygen to produce the same amount of energy as fats

glycogen sparing

at submaximal intensity an athlete should use fats as their primary energy source to save glycogen for later in the race, when they reach the final stretch, to avoid ‘hitting a wall’ or depleting glycogen stores

what happens if an athlete’s glycogen stores deplete (in a marathon)

if glycogen stores deplete the athlete will be forced to reduce their intensity due to increased oxygen required to break down fats to use as energy

water

helps to replace blood plasma that is lost as sweat during exercise

eating carbs after exercise

helps to replenish lost glycogen stores

carb loading

allows for carbs to be used as the body’s main fuel source for longer

protein

allows muscles to properly build and repair