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Questions and Answers
What type of muscle fiber is mainly fueled by carbohydrates?
What type of muscle fiber is mainly fueled by carbohydrates?
What percentage of energy demands is provided by anaerobic metabolism during long-distance efforts?
What percentage of energy demands is provided by anaerobic metabolism during long-distance efforts?
What is the primary fuel source for brief, intense work?
What is the primary fuel source for brief, intense work?
What is the maximum duration of muscle activity that can be sustained by the glucose lactic acid system?
What is the maximum duration of muscle activity that can be sustained by the glucose lactic acid system?
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What is the primary factor that affects the use of carbohydrates and fats during exercise?
What is the primary factor that affects the use of carbohydrates and fats during exercise?
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What type of exercise is characterized by low to moderate intensity and long duration?
What type of exercise is characterized by low to moderate intensity and long duration?
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What is the primary reason for the need for more time to recover from long distance effort?
What is the primary reason for the need for more time to recover from long distance effort?
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At what distance is anaerobic metabolism dominant?
At what distance is anaerobic metabolism dominant?
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What is the primary function of excess post-exercise oxygen consumption (EPOC)?
What is the primary function of excess post-exercise oxygen consumption (EPOC)?
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What is the fate of lactic acid in the body?
What is the fate of lactic acid in the body?
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What is the benefit of neovascularization in long-term training?
What is the benefit of neovascularization in long-term training?
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Why do sprinters need some endurance training and distance swimmers need some sprint training?
Why do sprinters need some endurance training and distance swimmers need some sprint training?
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Study Notes
Metabolic Systems During Exercise
- Three main metabolic systems: creatine phosphate, glucose-lactic acid, and aerobic systems
- Creatine phosphate system: provides energy for maximal short bursts of muscle power (approximately 8 seconds)
- Glucose-lactic acid system: provides energy for maximal muscle activity (approximately 1.6 minutes)
- Aerobic system: provides energy for prolonged submaximal muscle activity
Fuels of Exercise
- Carbohydrates: primary fuel source for brief, intense exercise
- Fats: primary fuel source for prolonged, moderate-intensity exercise
Factors Affecting CHO and Fat Use During Exercise
- Intensity
- Duration
- Levels of fatty acids
- State of training
Aerobic vs. Anaerobic Exercise
- Anaerobic exercise: short duration, high intensity, uses mostly CHO, low oxygen consumption, high lactic acid production
- Aerobic exercise: long duration, low/moderate intensity, uses mixture of CHO and FAT, high oxygen consumption, low lactic acid production
Muscle Fiber Types
- Type I (slow twitch): primarily aerobic, uses mixture of CHO and FAT, high oxygen consumption, low lactic acid production
- Type II (fast twitch): primarily anaerobic, uses mostly CHO, low oxygen consumption, high lactic acid production
Maximal Exercise and Recovery
- Maximal exercise for 15 seconds: initially uses ATP/CP, then anaerobic metabolism, and finally aerobic metabolism
- Recovery from 15-second max effort is rapid, allowing for repeated maximal efforts
- Long-distance effort: aerobic metabolism provides more than 60% of energy demands, with anaerobic metabolism still playing a role
- Recovery from long-distance effort takes longer, requiring lactate clearance and replenishment of glycogen stores
Distance and Metabolism
- 100-yard dash: anaerobic metabolism dominant
- 500-yard dash: aerobic metabolism dominant
- 200-yard dash: mixed metabolism, high lactate production, and pain
Oxygen Debt and EPOC
- Oxygen debt: excess post-exercise oxygen consumption above resting levels
- EPOC (excess post-exercise oxygen consumption): consists of lactacid and alactacid components
- Factors contributing to high EPOC: increased body temperature, restoration of electrolyte balance, and increased catecholamines and thyroid hormones
Fate of Lactic Acid
- Used as a source of energy in other muscles or body tissues (e.g., heart, liver, and mitochondria)
- Converted to glycogen in the liver
Long-term Training Adaptations
- Neovascularization: increased ability to move waste products, maintaining contraction
- Increased ability to use lactic acid as a source of energy
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Description
Test your knowledge on the different metabolic systems that come into play during exercise, including creatine phosphate, glucose lactic acid, and aerobic systems. Learn how factors such as intensity, duration, and training levels affect the use of carbohydrates and fats as fuel sources. Explore the differences between aerobic and anaerobic exercise.
