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Energy Systems

Energy Systems. Energy Systems for Exercise. Energy Systems. Immediate energy ATP-PC Short-term energy Lactic acid system Long-term energy Aerobic system. ATP-PCr System. ultra-short duration (< 6 seconds) high intensity require an immediate and rapid supply of energy 100-m sprint

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Energy Systems

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  1. Energy Systems

  2. Energy Systems for Exercise

  3. Energy Systems • Immediate energy • ATP-PC • Short-term energy • Lactic acid system • Long-term energy • Aerobic system

  4. ATP-PCr System • ultra-short duration (< 6 seconds) • high intensity • require an immediate and rapid supply of energy • 100-m sprint • 25-m swim • Smashing a tennis serve • Thrusting a heavy weight upwards

  5. Lactic Acid System • During performances of short duration and high intensity that require rapid energy transfer that exceeds that supplied by phosphagens • 400-m sprint • 100-m swim • Multi-sprint sports • Anything up to 3 minutes • Lactate is the by product “Lactic acid system’

  6. Lactate Shuttling • Pyruvate  Acetyl CoA • Citric acid cycle • Oxidation = removal + energy

  7. Lactic Acid System • Blood lactate removal • Gluconeogenesis- conversion to glucose through Cori cycle in the liver • Oxidation to pyruvate • Fuels citric acid cycle

  8. Lactate Threshold • The exercise intensity prior to the abrupt increase in blood lactate • A.k.a onset of blood lactate accumulation (OBLA)

  9. Lactate / Lactic Acid • Terms: LACTATE AND LACTIC ACID • Lactate production and accumulation in muscle coincides with, rather than causing acidosis • DOMS incorrectly attributed to lactate build-up • Caused by damage to muscles • not the pain from damaged muscle cells, but from the reinforcement process- adding new sarcomeres (the segments in the muscle fibrils) • reinforcement process causes the cells to swell and put pressure on nerves and arteries, causing DOMS.

  10. Aerobic Energy System • Duration > 2/3 minutes • Lipids • Lipolysis • Beta oxidation • Kreb’s cycle • Carbs • Glycolysis • Pyruvate  Acetyl CoA • Krebs cycle (citric acid cycle or tricarboxylic acid cycle) • Electron transport chain

  11. Energy requirements at rest • Almost 100% energy comes from aerobic metabolism • Therefore blood lactate levels are steady and low (<1.0 millimoles p/L) • 7- kg young adult consumes 0.25 L O2 p/min

  12. Transition to Exercise • O2 consumption

  13. Recovery • O2 consumption remains elevated • O2 Dept = payment for O2 deficit

  14. Vo2 Max • Determines cardiovascular fitness • O2 uptake increases with intensity of exercise up until a certain point • ml/kg/minute • Factors influencing: • Delivery • uptake

  15. Muscle Fibre Types • Type 1 = Slow twitch • Generates energy aerobically • For endurance exercise • Type 2 = fast twitch • 2a- some aerobic power = anaerobic • 2b-predominantly anaerobic • Generates energy anaerobically • For short intense exercise

  16. Implications

  17. Recovery from exercise • Remove lactate • Re-oxygenation muscle myoglobin • Replace • Muscle glycogen • PCr • Lipid levels

  18. Active recovery • Movement at a lower intensity/ submax performed immediately after exercise • Assists with oxidation of lactate (Lactate shuttling) • But may impair glycogen synthesis

  19. Passive recovery • Lie down  complete inactivity • Theory is that this ‘frees’ oxygen for the recovery process

  20. Which is best? • Research inconclusive • Depends on exercise to recover from • Steady rate exercise • PCr stores not depleted • Lactate levels not increased • Depends on post exercise glucose intake • Intense/Non-Steady rate exercise • Large O2 deficit

  21. Lactate Removal Exercise Recovery Active Passive Passive

  22. Training the Energy Systems

  23. Training the ATP-PC system • 4 to 7 seconds of high intensity work at near peak velocity are required e.g. • 3 × 10 × 30 metres with recovery of 30 seconds/repetition and 5 minutes/set. • 15 × 60 metres with 60 seconds recovery • 20 × 20 metres shuttle runs with 45 seconds recovery

  24. Training the anaerobic lactate system • 5 to 8 × 300 metres fast - 45 seconds recovery - until pace significantly slows • 150 metre intervals at 400 metre pace - 20 seconds recovery - until pace significantly slows • 8 × 300 metres - 3 minutes recovery (lactate recovery training)

  25. Training aerobic systems • 4 to 6 × 2 to 5 minute runs - 2 to 5 minutes recovery • 20 × 200m - 30 seconds recovery • 10 × 400m - 60 to 90 seconds recovery • 5 to 10 kilometre runs

  26. Chronic Adaptations to Training

  27. Summary • Immediate energyATP-PC • Short-term energy Lactic acid system • Long-term energy Aerobic system • Dynamic balance • Training • Recovery

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