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PE CH 6 Food Fuels
| Question | Answer |
|---|---|
| Energy for every muscular contractions comes from where? | The splitting of a high energy chemical fuel compound called Adenosine Triphosphate (ATP) |
| ATP is stored in very small amounts. How much maximum contraction do you get | 2-3 seconds |
| Once muscle ATP stores are depleted(used up) it needs to be | quickly replaced/ rebuilt/ regenerated/ resynthesised by the three energy systems for activity to continue |
| ATP rebuilding can be done using energy from the breakdown | Phosphocreatine (PC), or food nutrients: glucose, FFAs, amino acids |
| Energy is released when one of the phosphate molecules | splits off |
| Chemical Fuel - Creatine....... | Phosphate |
| Creatine is made up of? | bound phosphate and creatine molecule. |
| How much creatine is stored in the body? | 120g |
| During high intensity exercise, the body breaks down PC in order to? | regenerate ATP. |
| Creatine phosphate regenerates during passive recovery, or when? | the exercise intensity is low enough |
| Carbohydrates (CHO)... | Body’s preferred source of fuel during exercise |
| Fats.. | The body’s main source of fuel at rest and during prolonged submaximal exercise |
| Protein... | Used mainly for growth and repair, but also makes a negligible (5-10%) contribution to energy production during prolonged endurance events. |
| Examples of Carbohydrates? | Sugars and starches such as fruit, cereal, bread, pasta, rice, nuts and vegetables |
| Examples of Fats/Triglycerides | Butter, margarine, cheese and full-cream dairy products, oils nuts and fatty meat |
| Examples of Protein | Lean meat, fish, poultry, legumes, eggs, lentils, grains, seeds, cheese and other dairy products, seafood. |
| What are carbs broken down into and where is it stored? | glucose - As glycogen, at the muscles and liver Glucose when in the blood |
| What are Fats broken down into and where is it stored? | Free Fatty Acids - As adipose tissue, at various body sites |
| What are protein broken down into and where is it stored? | Amino acids - As muscle, at various body sites |
| Why is It is important to have a carbohydrate rich diet? | to increase glycogen stores. |
| During anaerobic (high intensity, short duration) exercise, carbohydrates are the primary energy source once..... | PC has been depleted. |
| During aerobic (moderate intensity, longer duration) glycolysis and exercise, energy comes from... | carbohydrates and then fats. |
| The supply of glycogen depends on the length and intensity of exercise and can range anywhere from | 60 to 90 minutes or more. |
| Energy for muscular contractions comes first from | muscle glycogen, then liver glycogen |
| Events lasting less than 60 minutes can use? | normal CHO stores |
| Events of strenuous intermittent nature or continuous events lasting around 90 mins require | well filled glycogen stores |
| FFA’s require more oxygen to produce the same amount of ATP, therefore there is | decrease in performance |
| How much does one glucose molecule yield from aerobic glycolysis? | 36-38 ATP |
| How much does one glucose molecule yield from anaerobic glycolysis? | 2-3 ATP due to an incomplete breakdown of glucose without oxygen |
| What is the glycaemic Index | an index that ranks foods on a scale of 0-100, according to how much they raise blood sugar over a two hour period, compared to pure glucose. |
| Proteins and fats contain no CHO and therefore have minimal effect on glucose production - hence they have a | low GI (0-55). |
| Foods that are high in fibre increase the time it takes for our body to break them down and are therefore | low GI |
| Sports drinks and other foods with a high concentration of glucose raise blood glucose levels quickly and are considered to be | High GI (70+) |
| Fruits are slow to be broken down, as are most dairy products containing lactose - hence they are.... | low GI |
| Fat provides the highest concentration of..... | energy |
| How much ATP from one FFA molecule? | 147 |
| In prolonged submaximal exercise fat becomes a very important fuel source as | glycogen begins to deplete |
| Complete oxidation of a triglyceride molecule (contains 3 FFA molecules) yields how much ATP? | 441 |
| CHO’s can be broken down much quicker than fats due to them having less | chemical bonds, and being more readily available stored in the blood and at the muscles |
| How much oxygen per mole of ATP from CHO | 3.5L |
| How much oxygen per mole of ATP from fats | 5.5L |
| Protein makes a negligible contribution to energy production during exercise | 5-10% during prolonged endurance events |
| Duration of exercise determines? | yield of ATP rebuild required |
| Intensity of exercise determines? | rate of ATP rebuild required |
| Glycogen is broken down via a process called | glycolysis |
| What systems are dominant at maximal intensities? | anaerobic energy systems are dominant |
| What systems are dominant at submaximal intensities? | aerobic energy systems are dominant |
| The crossover point | is the intensity at which energy from carbs predominates over energy from fats. With further increases in intensity resulting in greater carb use and decreased fat oxidation. |
| How can the transition from carbohydrates to fats be delayed during a triathlon event lasting 3 hours? | Carb loading prior to event Intaking High GI snacks, lollies, gels, sports drinks during event |
Created by:
Cooper100
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