all energy stores

what happens as altitude increases?

• barometric pressure of air decreases

• percentage of O2 in air remains same but pressure reduces

• this has an effect on partial pressure of oxygen arriving in the alveoli

what % of oxygen is inhaled (no matter the altitude)?

21%

what does a reduction in partial pressures at altitude cause in the alveoli?

• reduced rate of diffusion

what does a reduced rate of diffusion at the alveoli cause? (due to altitude and reduced partial pressure)

• decreased saturation of haemoglobin

• decreased oxygen transportation to the muscles

• reduced diffusion of oxygen into the muscle cell

• increased anaerobic respiration

• increased lactic acid so increased fatigue

what is the impact of reduction in partial pressure of oxygen at altitude?

• increased breathing rate (rest and exercise)

• blood plasma vol decreases by up to 25% to increase density of rbcs

• stroke vol decreases which increases HR

• max cardiac output decreases at high intensities

• reduced metabolic processes in the muscle cell

what is the overall affect of altitude causing a reducing in VO2 max?

• leads to reduction in aerobic capacity

• endurance activities and training become much harder

• demands of anaerobic energy systems increase

• early fatigue

• results show for every 1000m above 1500m, VO2 max drops by around 8-11%

what % oxygen is there at

• sea level?

• medium altitude (1500m)?

• high altitude (2400m)?

• extreme altitude (5500m)?

• sea level = 100%

• medium = 84%

• high = 76%

• extreme = 56%

how many days are required training for performance at:

• 1000-2000m?

• 2000-3000m?

• 3000m+?

• 5000-5500?

• 1000-2000m: 3-5 days

• 2000-3000m: 2 weeks

• 3000m+: 2+ weeks

• 5000-5500: 4+ weeks

should really do a minimum of 2 weeks at any altitude to get any real benefit

what is acclimatisation?

• a process where the athlete gradually adapts to a change in their environment

• this is essential for endurance athletes who rely on oxygen transport for effective performance

what are some benefits of altitude acclimatisation?

• release of EPI which increases rbc production

• increased oxygen transport in the blood leads to improved oxygen consumption in the muscle cell

• breathing rate and ventilation stabilize but still remain elevated compared to sea level

• stroke volume and cardiac output reduce as oxygen transport improves

what is the normal body temp?

37

what is the process called that helps a performer maintain their core temp?

thermoregulation

what does sweating due to extreme temps cause?

• dehydration

• which reduces body’s ability to thermoregulate meaning core temp rises

what can lead to cardiovascular drift from heat?

1. excessive sweating to help reduce core temp

2. reduced plasma levels

3. increased blood viscosity

4. reduction in venous return

5. reduction in stroke volume

6. increased heart rate

what can a rise in core body temp by several degrees cause?

hyperthermia

what can hyperthermia be caused by?

1. prolonged high intensity exercise

2. high air humidity

3. high air temp

what can hyperthermia cause?

• respiratory problems such as a restriction of the airways and increased breathing frequency

what can hyperthermia combined cardiovascular drift lead to?

thermal strain

how do we acclimatise to heat pre competition? why?

 

• Train in warm environment for 7-14 days

• Can use cooling aids

So:

• Plasma increases

• Sweating is less and diluted (salt and electrolytes aren't lost so easy)

• Increases heat tolerance

what can we do during competition to help with the heat?

• Drink more water

• Wear the right kit

• Go in the shade

• Use cooling aids

• Effective pacing

what can we do post comp to help with the heat?

• Use cooling aids to return core body temp

• Drink isotonic solutions to return water

what are the impacts of heat?

• Dehydration, heat stroke and illness

• Cardiovascular drift in order to maintain cardiac output

• Increase in heart rate as a result of reduced stroke volume which occurs due to excessive sweating increasing the viscosity of blood and therefore reduces venous return

how does our body maintain its core temp when its hot?

• Sweating

• Vasodilation of arteries supplying blood to the skin

• Heat loss through radiation

• Athletes consuming appropriate clothing

• Allow time to acclimatise to hot conditions before competing

define thermoregulation

the body's ability to regulate and maintain body temperature

what are thermoreceptors?

specialized sensory receptors that detect changes in temperature and convert them into nerve impulses for the central nervous system to process

what is dehydration?

a harmful reduction in the amount of water in the body

what is hyperthermia?

a condition in which the body’s core temperature rises above normal due to failed thermoregulation

what is the cardiovascular drift?

the gradual increase in heart rate and decrease in stroke volume during prolonged, steady-state exercise, while overall cardiac output is generally maintained

what is WBGT (Wet-Bulb Globe Temperature)?

a heat-stress index that measures the combined effects of temperature, humidity, radiant heat, and air movement on the human body

what are the immediate cardiovascular responses to heat at submaximal exercise?

decreased O₂ carrying capacity to muscles and tissues:

• earlier fatigue

• ↓ aerobic respiration

• ↑ anaerobic respiration and lactic acid

vasodilation:

• blood flow to surface - radiation of heat

sweating:

• ↓ blood plasma so ↑ blood viscosity

• ↓ venous return, ↓ SV, ↓ CO, ↑ HR

• ↑ blood pressure so greater strain on the heart

what are the immediate respiratory responses to heat and humidity?

increased breathing frequency:

• ↓ O₂ transport

• ↑ mucus

• constriction of airways

dehydration:

• ↑ ‘cost’ of exercise - feels harder as airways are dry

sunlight:

• pollutants cause irritation

what are 4 additional factors that help decide which energy system is used in a game?

1. Position of  the player

2. Tactics and strategies

3. Level of competition

4. Structure of game - (e.g. football is larger pitch but less intensity, netball court smaller but higher intensity)

 

explain why the 2 coloured parts are shaped like that

why does oxygen deficit occur? (in terms of energy systems)

• Oxygen deficit occurs because when we start exercising we rely on stored ATP in the body and the ATP PC system to provide energy

• This depletes stores of ATP and phosphocreatine within the body which must be recovered after exercise

• Recovery of these stores is vital for ensuring that the athlete is able to perform their next exercise bout begins

• e.g. high intensity exercise such as sprinting will produce a large oxygen deficit as supply of oxygen doesn't meet the demand. Whereas low intensity exercise such as jogging will produce a smaller oxygen deficit as oxygen supplies meet demand much more quickly 

what are the 2 components in recovery?

• fast alactacid

• slow lactacid

when does the fast component of EPOC occur and how much does it account for?

• occurs within the first 3 mins of exercise ending

• accounts for 10% of EPOC

what happens during the fast component stage of EPOC?

• ATP stores are replenished

• For this to happen, it's essential that phosphocreatine stores are replenished

• Haemoglobin is resaturated with oxygen

• Myoglobin is resaturated with oxygen

how long after exercise does the slow component of recovery take?

• up to 24 hrs after exercise

what does the slow component of EPOC do?

• Circulation – remains elevated for up to 60 mins after exercise to transport oxygen to muscles for energy replenishment and remove CO₂ and lactic acid to reduce acidity.

• Lactate removal – lactate is converted to pyruvic acid, oxidised and re-enters the Krebs cycle and electron transport chain to produce energy aerobically; it can also be converted to glucose and glycogen, or protein, which is excreted in sweat and urine.

• Ventilation – breathing rate and depth remain elevated for up to 60 mins to ensure haemoglobin is saturated with oxygen and CO₂ is removed.

• Body temperature – core temperature remains elevated after vigorous exercise ends.

what are 7 strategies that minimise recovery time?

• warm up

• active recovery

• cooling aids

• intensity of training

• work : relief ratio

• strategies and tactics

• nutrition

how does doing a warm up minimise recovery time?

• Respiratory, heart and metabolic rates increase accelerating use of aerobic system which minimises anaerobic energy system and so lactic acid production

• This reduces oxygen deficit, meaning less to replace in EPOC

how does active recovery minimise recovery time?

• Maintains respiratory and heart rate, flushing muscle and capillary beds with oxygenated blood

• Speeds up removal of lactic acid and reduces length of slow Lactacid component of EPOC - important if multiple bouts of exercise on one day

• Moderate intensity active recovery 40-60 % of VO2 max is advisable for athletes who accumulate lactic acid - but may benefit aerobic athletes

• Passive recovery may help reduce temp and metabolic rate, decreasing energy cost on EPOC

how do cooling aids minimise recovery time?

• Lowers muscle and blood temp to resting levels, reducing metabolic rate and demand on slow Lactacid component of EPOC

• Also speed up lactic acid removal, reduce muscle damage and DOMS

how can the intensity of your training minimise recovery times?

• Training should be monitored using HR so training intensity is specific to energy system and muscle fibre type

• High intensity training increases: muscles mass, ATP and PC store capacity, boosting efficiency of fast component of recovery; increases tolerance to lactic acid, increase buffering capacity and delay OBLA, reducing demand in slow Lactacid component of EPOC

• Low - moderate intensity training = increases aerobic capacity, respiratory and cardiovascular efficiency. Earlier move to aerobic energy production minimises lactic acid build up, delaying OBLA and maximising oxygen delivery post exercise during EPOC

how can work : relief ratio minimise recovery times?

• Based on predominant energy system, training intensity and activity to maximise recovery

• Speed/explosive strength performers (e.g. 100m sprinter): ATP-PC system, 1:3 work:relief ratio allows ATP and PC stores to resynthesise

• Lactate tolerance/high-intensity muscular performers (e.g. 800m runner): glycolytic system, 1:2 ratio allows recovery while encouraging lactate accumulation to improve tolerance and buffering capacity

• Aerobic capacity/endurance performers (e.g. triathlete): aerobic system, 1:1 or 2:1 ratio promotes adaptations and delays OBLA and muscular fatigue

how can strategies and tactics minimise recover time?

• Coach should use subs to allow 30 second relief intervals for 50% ATP-PC replenishment

• Performers can delay play e.g. maintaining possession in defence for longer lowering the intensity, to clear lactic acid and resynthesise ATP PC stores

• Set plays, marking or running strategies can also lower intensity, delaying OBLA and fatigue

how can nutrition minimise recovery time?

• Correct pre and post event nutrition can help a performer to maximise fuel stores, delay fatigue, reduce lactic acid accumulation and speed up recovery

• To maximise PC stores performer may load creatine, phosphagen and protein, increasing the efficiency of the ATP PC system and the fast stage of recovery

• To maximise glucose and glycogen a performer may carbohydrate load, and use pre event, during event and post event meals and snacks, maximising the efficiency of the glycolytic and aerobic systems and the slow stage of recovery

which energy systems use the fast alactacid component to recover?

• just ATP-PC

which energy systems use the slow lactacid component to recover?

• glycolytic

• aerobic

how long does it take for the ATP-PC system to recover?

• 50% in 30s

• 100% in 3 mins

how long does the glycolytic system take to recover?

• more than 3 mins

• can be up to 24 hrs

how long does the aerobic system take to recover?

more than an hour

how much oxygen does it take to replenish the ATP-PC system?

1-4 litres

how much oxygen does it take to replenish the glycolytic system?

5-8 litres

how much oxygen does it take to replenish the aerobic system?

5-8 litres

what is being replenished during recovery in the ATP-PC system?

• ATP-PC

• myoglobin

what is being replenished during recovery in the glycolytic system?

glucose

what is being replenished in the aerobic system during recovery?

glucose

what is the work to relief ratio for the ATP-PC system?

1:10

what is the work to relief ratio for the glycolytic system?

1:3

what is the work to relief ratio for the aerobic system?

2:1

what does this graph show you?

what happens to the pyruvic acid (after oxygen consumed in recovery returns it from lactic acid)?

• 50-75% is oxidised in Krebs cycle and electron transport chain creating H20 and CO2

• 10-25% of pyruvic acid is reconverted into glucose

• small amounts are also converted into protein

how long does lactic acid removal take in recovery?

• between 1-2 hours but can take up to 24 hrs depending on exercise intensity, buffering capcity and recovery methods used

training aim: speed endurance.

what is the predominant energy system, the recovery ratio and physiological aims?

• glycolytic system

• 1:2

• increased tolerance to lactic acid and buffering capacity

training aim: explosive power.

what is the predominant energy system, the recovery ratio and physiological aims?

• ATP PC system

• 1:3

• increased muscle mass and ATP PC stores

training aim: cardiovascular endurance.

what is the predominant energy system, the recovery ratio and physiological aims?

• aerobic

• 1:1

• increased VO2 max

what are the different forms energy can come in?

• chemical energy

• electrical energy

• potential energy

• kinetic energy

what is chemical energy?

found in foods; released during chemical reactions

what is electrical energy?

 energy is stored and released by charged particles, human body uses electrical energy to pass impulse through the nervous system to cause muscle contractions

what is potential energy?

this energy stored within an object due to its position e.g. energy stored in the muscle tissues

what is kinetic energy?

 energy that causes the movement of an object

what provides us with energy?

Food provides us with energy but we have to break it down in order to release ATP

what is ATP made up of?

• 1 adenosine molecule

• 3 phosphate molecules

how is ATP broken down to release energy?

• to release energy that is held in the bonds between the 3 phosphate molecules in ATP, one of these bonds must be broken.

• chemical reaction is catalyzed by ATPase, which splits the bond between the 3 phosphate molecules  to produce ADP, 1 phosphate molecule and energy.

• This is a chemical reaction

how long does ATP last?

2-3 secs

why do we have to resynthesise ATP?

• we don’t have an endless supply

• need it for energy in the future

how is ATP resynthesized and what type of reaction is it?

• resynthesized by using energy to from a bond between a phosphate molecule and ADP

• endothermic reaction

what are the 3 energy systems?

• ATP-PC system

• Glycolytic system

• Aerobic system

what does the ATP-PC system resynthesise ATP from?

resynthesizes ATP from breakdown of phosphocreatine

what does the glycolytic system resynthesise ATP from?

resynthesizes ATP from the breakdown of glycogen

what does the aerobic system resynthesise ATP from?

resynthesis ATP from the breakdown of glycogen

what type of reaction is the ATP-PC system using (aerobic or anaerobic)?

anaerobic

what type of reaction is the glycolytic system using (aerobic or anaerobic)?

anaerobic or aerobic

what type of reaction is the aerobic system using (aerobic or anaerobic)?

aerobic

what is the chemical used in the ATP-PC system?

phosphocreatine

what is the chemical used in the glycolytic system?

glucose/glycogen

what is the chemical used in the aerobic system?

glucose/glycogen and fat

what is the site of reaction for the ATP-PC system?

cytoplasm

what is the site of reaction for the glycolytic system?

cytoplasm

what is the site of reaction for the aerobic system?

mitochondria

what is the controlling enzyme for the ATP-PC system?

Creatine kinase

what is the controlling enzyme for the glycolytic system?

• Phosphofructokinase (PFK) - main one

• Glycogen phosphorylase

what is the controlling enzyme for the aerobic system?

• Acetyl Coenzyme A

• PFK

• GPP

• lipase (if fats used)

what is the ATP yield for the ATP-PC system?

1 ATP

what is the ATP yield for the glycolytic system?

2 ATP

what is the ATP yield for the aerobic system?

38 ATP

what are the by products after using the ATP-PC system?

none

what are the by products after using the glycolytic system?

• NaDH

• lactic acid

what are the by products after using the aerobic system?

• carbon dioxide

• water