Week 8 and 9 Food and Nutrition

Nutrition & Physical Activity

What fuel does the ATP-CP system use?

Creatine Phosphate

Does it require oxygen?

No

How long does it last?

0-10 seconds

What intensity is it used for

Maximal, explosive efforts (sprints, jumps, heavy lifts)

What are the by products

Nothing

What is its main advantage?

Fastest ATP resynthesis

What fuel does the lactic system use?

Glucose from blood or muscle glycogen

Does it require oxygen?

No (anaerobic)

How long does it last

About 30-90 seconds (up to 2 mins)

What intensity is it used for?

High intensity efforts (400m sprint, repeated sprints)

What are the by products?

Lactic Acid, which increases acidity and causes fatigue

What is its main advantage?

Produces ATP quickly, faster than aerobic system

What fuel does the aerobic system use?

Carbs, Fats and Amino Acids

Does it require oxygen?

Yes

Where does it occur?

In the Mitochondria

How long does it last?

Hours (as long as oxygen and fuel are avaliable)

What intensity is it used for?

Low to moderate intensity (jogging, cycling, daily activity)

What are the by products?

C02 and water (non fatiguing)

What fuel is used more at low intensity? And what percentage

Fat - 50%

What fuel is used more at high intensity

Carbs - amino acids stay relatively the same