SAC 3

• what is ATP?


  
  

  
  

  producing energy for movement. for explosive movements (1-3 secs) e.g jumps, 5 - 10 metre sprint
• what does ATP do?

  Only a very small amount of ATP is stored within muscles, so ATP must continually be rebuilt / resynthesised so that energy can be provided for longer periods of time.
• how long does ATP last?

  sufficient for a few maximal contractions lasting 1– 3 seconds (e.g. powerful, explosive actions such as jumps or 5 to 10-metre sprints).
• explain what happens to the food you eat in terms of energy.

  everything we eat is broken down & either used immediately, excreted, or stored as chemical energy which must be converted to mechanical energy to allow for muscular contractions. 
• Low GI food (3x)

  apples, peanuts, kidney beans
• Moderate GI foods (3x)

  corn, oranges, oatmeal
• High GI food (3x)

  white bread, white rice, honey
• what does ATP stand for?

  Adenosine triphosphate
• ENERGY SYSTEMS - ATP-PC system (how long does it last, give example, what type of recovery, fuel)


  0-10 secs

  100m sprint/weight lifting

  passive recovery

  (30secs 70% of PC replenished, 3mins for 100% PC replenished)

  carbohydrates
• ENERGY SYSTEMS - Anaerobic System (how long does it last, give example, fuel, type of recovery) 


  10-60 secs

  400m sprint or 200m swim

  carbohydrates

  active recovery
• ENERGY SYSTEM - Aerobic system (how long, example, fuel) 


  After 60+ secs, it is aerobic

  12 min run

  carbohydrates and fats
• define VO2 MAX


  VO2 MAx refers to the maximum amount of oxygen your body can absorb and use during exercise. it measures your aerobic fitness levels.
• examples of passive recovery 


  1. walking slowly for a few minutes
  2. Stretching your muscles
  3. hydrating with water
• Examples of active recovery


  1. walking for 5-10 mins
  2. dynamic stretching
  3. foam rolling
• what does ATP-CP stand for?

  Adenosine Triphosphate - Creatine Phosphate
• advantages of ATP-CP (2x)


  1. immediate energy
  2. no fatigue by-products
• disadvantages of ATP-CP (2x) 


  1. limited energy supply
  2. quick depletion
• advantages of anaerobic system (2x)

  1. high intensity energy production
  2. short duration activities
• disadvantages of anaerobic system (2x)

  1. limited energy production
  2. lactic acid buildup - can lead to muscle fatigue, soreness and decreased performance
• define Heart Rate


  number of heartbeats per minute
• define Stroke Volume


  amount of blood pumped by the left ventricle of the heart in one contraction
• define Cardiac Output


  volume of blood pumped by the heart per minute.

  calculated as (heart rate x stroke volume)
• acute respiratory responses (3x)

  1. increased respiratory rate
  2. enhanced tidal volume
  3. elevated oxygen uptake