Fuels for performance and Energy Systems
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What is carbohydrates(CHO)
CHO is the preferred fuel during exercise(simplest fuel)45-65%in daily diet and and example is potatoes
What are fats(healthy)
provides 2/3 of energy requirements at rests. As intensity increases fat use decreases the use of CHO use. Used in your daily diet 25-30%. n example is avocadoes
What are proteins?
proteins proves minimal contribution towards energy requirements.provides energy in extreme cases when glucose and fats are depleted.
How does CHO travel in the blood?
glucose
How is CHO stored in the muscles?
Glycogen
How do fats travel in the blood
by free fatty acids
How is fats stored in the muscles?
tryiglycerides
How are proteins traveled in the blood?
Amino Acids
How are proteins stored in the muscles?
amino acids or muscle tissue
What is the glycaemic index?
The GI is a 2 hour period provides an indicator of how quickly glucose is broken down and released into the bloodstream. Its a scale from 0-100.
What do low GI foods do?
allow for a sustained release of glucose into the bloodstream leading to a more stable glucose level
High Gi foods do what?
allow a quicker release of glucose into the bloodstream
What are some examples of high GI foods?
lollies,energy drinks,Jells,white bread,potatoes
What are some examples of low GI foods?
grains,pasta,beans,potatoes
When would you need low GI foods?
before exercise to sustain energy
When would you need high GI foods?
during exercise or after to put more glucose in blood-speeds up recovery
What are the 3 energy systems?
ATP-CP,anaerobic glycolosis system and aerobic energy system
How much ATP is stored in the muscles.
2-3 seconds
What needs to occur after all the stored ATP has been depleted?
AdP and PL is required to be resynthesised into ATP via the 3 energy systems.
What are 2 activities that would require the ATP PC system
Sprint,tennis serve, 25 m swim
What is the fuel of ATP-PC
PC
How many bonds does ATP-PC have?
1
Describe to advantages of the ATP-PC sytem
1.enables the athlete to work at maximal capacity-HRM 95% 2.resynthesises ATP at the fastest rate
Describe 2 disadvantages of the ATP PC system
1.finite capacity as there is only 2-3seconds worth of PC stored in the muscles. 2. maximal capaity can maintained for 10 seconds