Energy for Exercise

• What is ATP made up of?


  One adenosine molecule and three phosphate groups
• What is the ATP/PC system and its characteristics?


  • Energy yield: 1 mole of ATP
  • Duration: 2-10 seconds
  • Intensity: Very high
  • No delay for O₂
  • Simple and rapid breakdown
  • No fatiguing by-products
• What is the equation for the breakdown of PC in the ATP/PC system?


  PC + P — C + energy
• What is the energy equation for ATP resynthesis?


  P + ADP — ATP
• What are the strengths of the ATP/PC system?


  PC is readily available in muscle cells and provides energy quickly
• What are the weaknesses of the ATP/PC system?


  Low ATP yield and small PC stores lead to rapid fatigue after 8-10 seconds
• What is the glycolytic system and its characteristics?


  • Energy yield: 2 moles of ATP
  • Duration: Up to 3 minutes
  • Intensity: High
  • Fatiguing by-product: Lactic acid
  • Provides energy for high-intensity activities
• What is the equation for anaerobic glycolysis?


  C₆H₁₂O₆ — 2C₃H₆O₃
• What happens to pyruvic acid in the absence of oxygen?


  It is converted into lactic acid
• What are the strengths of the glycolytic system?


  It has large fuel stores in the liver, muscles, and bloodstream
• What are the weaknesses of the glycolytic system?


  Lactic acid reduces pH and enzyme activity
• What is the aerobic system and its characteristics?


  • Energy yield: 38 moles of ATP
  • Duration: 3 minutes onwards
  • Intensity: Low-moderate/sub-maximal
  • No fatiguing by-products
  • High ATP yield and long duration of energy production
• What is the overall equation for aerobic respiration?


  C₆H₁₂O₆ + 6O₂ — 4CO₂ + 6H₂O + energy
• What are the fuel sources for the aerobic system?


  Triglycerides, free fatty acids (FFAs), glycogen, and glucose
• What are the weaknesses of the aerobic system?


  Slow energy production limits activity to sub-maximal intensity
• What is the energy continuum?


  • Relative contributions of each energy system
  • Depends on intensity and duration of activity
• What is the threshold of the PC system?


  About 10 seconds
• What is intermittent exercise?


  • Activity where intensity alternates
  • Examples: rugby player alternating between standing, walking, running, etc.
• What happens at the ATP-PC, LA threshold?


  The ATP-PC energy system is exhausted and the lactic acid system prevails
• What happens at the LA, O₂ threshold?


  The lactic acid system is exhausted and the aerobic system takes over
• What are the recovery periods for anaerobic activities?


  • PC stores replenish quickly: 50% in 30 seconds, 100% in 3 minutes
  • Oxygen stored in myoglobin replenished in 3 minutes
• What is the significance of blood lactate levels during recovery?


  They can rise dramatically with prolonged high-intensity activity
• What is OBLA?


  Onset of blood lactate accumulation
• At what blood lactate value does OBLA occur for untrained individuals?


  About 4 mmol
• At what percentage of VO₂max does OBLA occur for highly trained individuals?


  About 85 percent
• What factors contribute to the relative contribution of energy systems?


  • Position of the player
  • Tactics and strategies used
  • Level of competition
  • Structure of the game
• What is myoglobin?


  A protein molecule that helps with the transport of oxygen
• What is VO₂max?


  Maximum volume of oxygen inspired, transported, and utilized per minute during exhaustive exercise
• What are the two stages of the recovery process?

  1. Fast lactacid component
  2. Slow lactacid component
• What happens during the fast lactacid component of recovery?


  • Phosphagen restored within 3 minutes
  • Blood pH restored within 20 seconds for 50% recovery
  • Oxygen resaturates the bloodstream and muscle cells
• What happens during the slow lactacid component of recovery?


  • Elevated ventilation and circulation gradually decrease
  • Elevated body temperature increases metabolic rate
  • Lactic acid is removed through various processes
• How is lactic acid removed from the body?


  Converted back to pyruvic acid, used in anaerobic metabolism, converted back to glucose, or removed via sweating and urine
• What is EPOC?


  Excess post-exercise oxygen consumption
• What are the general principles for designing recovery at an elite level?

  1. Warm-up to minimize anaerobic energy use
  2. Active recovery to maintain respiratory rate
  3. Cooling aids to speed up lactic acid removal
  4. Intensity of training to increase muscle mass and tolerance to lactic acid
• What is a typical mistake regarding the recovery process?


  Confusing the fast and slow components of recovery
• What are the seven things explained in the recovery process?

  1. Fast lactacid component
  2. Slow lactacid component
  3. Blood lactate levels
  4. Recovery periods
  5. Nutrition
  6. Work:relief ratios
  7. Implications of recovery on training
• What is the relationship between intensity of training and OBLA?


  High-intensity training can delay OBLA and reduce the demand of the slow component
• What is the significance of buffering capacity in trained individuals?


  It increases their ability to tolerate lactic acid and remove waste products
• What is the importance of hydration during recovery?


  It aids in the replenishment of fluids lost during exercise
• What is the role of glycogen replacement in recovery?


  It helps restore energy levels for future performance