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Chapter 3 Bioenergetics of Exercise and Training - Coggle Diagram
Chapter 3 Bioenergetics of Exercise and Training
Energy Systems
PCr Cycle or Phosphagen System or Phosphocreatine System: Less than 10 seconds
used for 90-100% of max power
Less than 10 seconds of work
1:12 to 1:20 work to rest ratio
Anaerobic (fast) Glycolysis: 15 seconds - 30 s, work rest ratio 1:3 - 1:5, 75 - 90 max power
Aerobic (slow) Glycolysis: oxidative, > 3 mins , 20 - 30% max power, work rest ratio 1:1 - 1:3
Fat: Very long duration (ex: ultra marathon)
Fast glycolysis and oxidative: 1-3 mins, 30 - 75 % mx power, work rest ratio: 1:3 - 1:4
Cellular Respiration
glucose
In blood called blood sugar, blood sugar can be stored as fat, stored as glucose (in muscle and liver), used for energy (Cellular Respiration)
Glycolysis: cutting glucose molecule into half, happens outside outside the mitochondria
Aerobic (slow): Pyruvate (C-C-C)
Krebs Cycle: Happens in the mitochondria, requires oxygen
Pyruvate loses a carbon molecule and becomes Acetyl CoA (2 carbons: C-C)
The cycle generates energy (2 ATP)
Anaerobic (fast): Lactate (C-C-C): Occurs in the cytoplasm (no oxygen, outside the cell), gives you ATP, Lactate accumulates in the blood; Type 2x and 2a Fibers are most likely to
result in lactate production;
Lactate is oxidized by Type 1 muscle fibers and the heart
lactate threshold: Around 50-60% of Max Oxygen Uptake in
untrained individuals; Around 70-80% of Max Oxygen Uptake in
well trained individuals
On set of blood lactate accumulation (OBLA): lactate concentration reaches 4mmol, Intermediate and large motor units are recruited, Catecholamines are released to increase blood glucose, Training near LT or OBLA allows you to work at higher intensity with less fatigue
gluconeogensis: make new glucose from lactate, amino acids, glycerol - the Cori cycle
Oxidative Phosphorylation: Occurs in the mitochondria, required oxygen, generates most ATP - 34, Last step of cellular respiration
Beta Oxidation (Fat Burning): Oxidative, Fat cell is called an adipocyte, Adipocytes contain triglycerides, Beta Oxidation is turning that big molecule into small 2-carbon Acetyl CoA molecules
After Beta Oxidation, joins into Krebs Cycle
EPOC: Excess Post-Exercise Oxygen Consumption
High Intensity Training has higher EPOC, up to 15% extra calories burn
Restore ATP (adenosine triphosphate) levels used during exercise.
resynthesize muscle glycogen from lactate.
Lower core temperature and heart rate.