2024 Energy Systems and managing fluid loss workbook PDF

Energy Systems and Managing Fluid Loss Name: YEAR 10 PASS Class: 1 Key terms These terms should provide a good foundation for understanding the different energy systems involved in exercise and how they contribute to overall performance and energy production. Matc...

Energy Systems and Managing Fluid Loss Name: YEAR 10 PASS Class: 1 Key terms These terms should provide a good foundation for understanding the different energy systems involved in exercise and how they contribute to overall performance and energy production. Match the term with the correct definition. 1 - Energy The energy systems that do not require oxygen to produce ATP and are used during high-intensity, short-duration activities. 2 - ATP The point during exercise intensity at which lactate production exceeds its removal, resulting in an accumulation of lactate in the muscles and bloodstream. 3 - Energy systems Maximum oxygen consumption, indicating the individual's maximal capacity to transport and utilise oxygen during exercise. 4 - Aerobic energy system The chemical processes in the body that convert food into energy, including the breakdown of macronutrients for ATP production. 5 - Anaerobic energy The different pathways by which the body produces ATP for energy. system 6 - Lactate threshold The storage form of glucose in the muscles and liver, used as a fuel source during exercise. 7 - Oxygen debt The point at which the energy demands of exercise exceed the capacity of the aerobic energy system, leading to a greater reliance on anaerobic energy systems. 8 - Fatigue A high-energy molecule that stores and provides energy for cellular processes. 9 - Recovery A decline in muscle performance due to the depletion of energy stores, accumulation of metabolic byproducts, or central nervous system fatigue. 10 - VO2 max The energy system that utilises oxygen to produce ATP, primarily used during low-intensity, long-duration activities. 11 - Glycogen The ability to do work or produce heat. 12 - Metabolism The rate at which oxygen is consumed by the body during exercise, reflecting the intensity and efficiency of energy production. 13 - VO2 (oxygen The period of rest and restoration following exercise, allowing the body to consumption) repair and replenish energy stores. 14 - Anaerobic threshold The additional oxygen required to restore the body to its pre-exercise state after strenuous exercise, used to replenish ATP and clear metabolic byproducts. 2 Energy production and food as a fuel source. They say ‘you are what you eat’. This suggests that what you put into your body is what you will get out of it. If you eat healthy foods you will look and feel much better. You will also have more energy to engage in physical activity, play sport and enjoy life. When you exercise you use up more energy than when you are resting. Energy comes into the body in the form of food and drink. Energy comes from foods that contain carbohydrates, proteins and fats. Carbohydrates are the body’s main source of energy. They are broken down into glucose, which is then used by the body's cells to produce energy. However, not all carbohydrates are the same when it comes to how quickly they are broken down and their impact on blood sugar levels. The glycemic index (GI) is a scale that ranks carbohydrates based on how quickly they raise blood sugar levels compared to a reference food, usually glucose or white bread. High GI foods are those that are quickly digested and absorbed, causing a rapid increase in blood sugar levels. These foods provide a quick burst of energy but can lead to a subsequent drop in energy levels once the blood sugar spike subsides. On the other hand, low GI foods are digested and absorbed more slowly, resulting in a slower and more sustained release of glucose into the bloodstream. This leads to a more gradual rise in blood sugar levels and provides longer-lasting energy. Low GI foods are generally considered better for maintaining stable energy levels and overall health. Examples of high GI foods include white bread, white rice, sugary cereals, and processed snacks. Examples of low GI foods include whole grains, legumes, fruits, and vegetables. It's important to note that the GI of a food can be influenced by various factors, such as cooking methods, ripeness, and processing. Choosing low GI foods as part of a balanced diet can help regulate blood sugar levels, provide sustained energy, and contribute to overall health and well-being. However, it's also essential to consider other factors such as nutrient content, fibre, and overall dietary balance when making food choices. When an athlete is playing sport or exercising, they need to balance the amount of energy going into their body with the amount of energy going out of it. The energy going in (via the food and drink) is called energy intake. The energy being used up in the process of exercising is called energy expenditure. If your energy intake is more than your energy expenditure, then you will put on weight. This is because you are not using the energy you are putting into your body, so your body stores it in the form of fat. 3 Activity: Analysing energy intake Using the above information, your general knowledge and the following website About the Glycaemic index answer the questions below. 1. How does an individual's energy intake influence their body weight and overall health? ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ 2. What are the key factors to consider when determining the energy intake requirements for athletes? ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ 3. What is the body’s preferred energy source? ____________________________________________________________________________ 4. Define the term ‘glycemic index’ and explain its significance in relation to carbohydrates. ____________________________________________________________________________ ____________________________________________________________________________ 5. What is meant by the ‘GI scaling’ of foods? ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ 6. Summarise the information related to digesting and absorbing carbohydrates ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ 4 Energy and movement Use the word bank to complete the following text. Some words might be used more than once energy glucose ATP kilojoules fats basal metabolic rate glycolysis carbohydrates sugar glycogen strength fat pasta low high stomach protein exercise muscles bread triglycerides dairy products endurance potato moderate oxygen lipolysis butter protein fuel absorption oil cheese kidneys muscle digestion meat oxygen nuts The energy content of food is measured in _______. A person’s _______ _______ _______ (bmr) is the minimum amount of _______ the body requires for it to function and stay alive; any extra activity will need extra _______. Use one of the following two websites to calculate your bmr. BMR Calculator The three major nutrients found in food are _______, _______ and _______. They all work in different ways to help with the production of _______. ATP = _______ for the body (we will come back to this a little later). First, let us take a closer look at the three major nutrients. Carbohydrates _______ are an ideal source of _______ for the body, and are the main nutrient which fuel _______ of moderate to high intensity. Carbohydrates can be easily broken down into _______, a form of ______ that is easily used by the body. This breakdown of glucose is called _______. Any glucose not needed immediately gets stored in the _______ and the liver in the form of _______. Once these glycogen stores are filled up, any extra gets stored as _______. In what types of foods will you find carbohydrates? (_______, _______, _______,) 5 Fats Fats are the main source of _______ for long and _______ to _______ exercise, such as cycling. Fats are not used initially when supplying _______, as _______ is needed to break down fats; so it takes time for fat to be converted into _______. Foods _______ in fat stay in the _______ for a long period of time and as such can become detrimental to performance if consumed too close to competition. The major _______ component from fats in the body is _______, which aid to insulate the body. _______ need to be broken down, through a process called _______, into glycerol and free fatty acids to provide _______ for activity. These free fatty acids are then broken down into _______, which requires _______. This process is also known as oxidation. When the body is digesting _______ blood is needed, which can cause cramping and discomfort when performing. Most adults have enough stored _______ in the form of adipose tissue to fuel activity for hours or even days as long as there is sufficient _______ to allow fat metabolism to occur. In what types of foods will you find fats? (_______, _______, _______) Protein Under normal conditions, protein is not used to produce _______. However, during extreme conditions (for example, starvation or prolonged exercise), _______ will be used as a _______ source for ATP if all the _______ and _______ have been exhausted. If protein was used as _______ this would stress the _______ because they have to work harder to eliminate the by-products of this _______ breakdown. Proteins are primarily used for repairing and rebuilding _______ used during _______. _______ athletes, such as weightlifters, require more protein than _______ athletes, such as marathon runners, and the average adult due to the isolated muscle use. After _______ and _______, proteins are broken down into amino acids and stored in _______ around the body. In what types of foods will you find protein? (_______, _______ _______, _______) So, think of it like this – The engine (our muscles) and fuel (energy systems) move a car. No fuel, no movement. The energy system (fuel) keeps the engine going (muscles). However, it is not quite as easy as filling up the car and driving – it is a little more complex than that. 6  = How the body uses energy By having a basic understanding of how the food provides energy for athletes it is important to understand how the energy is used by the body. Food provides energy in the form of chemical energy, which must be converted to mechanical energy. The human body converts the chemical energy from food into movement energy. The breakdown of food produces energy that is stored in the body for later use. For the purpose of human movement we are mainly concerned with the transfer of chemical energy into mechanical energy. For example, a Football player converts chemicals in the body (comes from food) into mechanical work (kicking a ball). Carbohydrates, fats and proteins, eaten as food, require a specialised molecule for converting them into movement. This molecule is called ATP, which stands for adenosine triphosphate. The body does not directly use the energy that is released in the breakdown of food; rather the energy is used to make ATP. ATP is an energy rich compound that the body uses to maintain the survival of essential processes such as the heart beating and temperature regulation, as well as to meet the demands of any exercise requirements. Energy for activity is stored in the muscles in the form of ATP. ATP is stored in small amounts in the body, which is sufficient to provide energy for a short burst of muscular effort before it fully breaks down. However, through a process of resynthesis the body has the ability to produce more ATP to continue the exercise effort, depending on the type and length of the activity. 7 The three energy systems To enable human movement, the three energy systems come into play. These systems are called the ATP-PC, lactic acid (also known as the glycolytic system) and the aerobic system. Watch this video to learn more about the three energy systems. Learn the 3 Energy Systems! ATP-PC, Lactic Acid & Aerobic (you do not need to write anything down) Summary of the energy systems 1. ATP-PC system: During the initial moments of intense exercise or activity, the body primarily relies on the ATP-PC system. The ATP-PC system utilises stored phosphocreatine (PC) in the muscles to rapidly regenerate ATP. This system provides immediate energy for short bursts of high-intensity activity. However, the ATP-PC system has limited stores and can only sustain activity for a few seconds to a maximum of 10-15 seconds. Movement examples: ____________________________ 2. Lactic system: As the ATP-PC system depletes, the body shifts to the glycolytic system to continue supplying energy. The glycolytic system utilises stored glucose or glycogen (carbohydrates) to produce ATP. This process can occur in the absence of oxygen (anaerobic) and results in the production of lactic acid as a byproduct. The glycolytic system is predominant during activities lasting from around 30 seconds to a few minutes. However, it is less efficient in terms of ATP production compared to the ATP-PC system and can lead to fatigue due to the accumulation of lactic acid. Movement examples: ____________________________ 8  3. Aerobic system: During prolonged or lower-intensity activities, the body relies on the aerobic system for energy production. The aerobic system uses oxygen to break down carbohydrates, fats, and proteins into ATP through a process called cellular respiration. This system is the most efficient in terms of ATP production, but it requires a constant supply of oxygen. The aerobic system is the primary energy source for activities lasting more than a few minutes. It can sustain activity for a long duration but has a slower ATP production rate compared to the other systems. Movement examples: ____________________________ Remember, the body doesn't transition abruptly from one energy system to another. Instead, there is a continuous interplay between these systems, with the contribution of each system depending on the demands of the activity. For example, in activities like interval training, there may be repeated shifts between the ATP-PC and glycolytic systems. ACTIVITY The chart below shows the proportion of aerobic/anaerobic production of energy (ATP) versus time. 9 Using the chart as a guide let's see if you can describe how the energy system functions during the following sports: 1500m race (from start to finish) ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ Playing tennis (for 30 minutes from start to finish) ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ Swinging a golf club (once) ____________________________________________________________________________ ____________________________________________________________________________ Example of how three energy systems function whilst playing sport. During a soccer match, the body utilises all three energy systems to support movement and performance. Remember the energy systems do not work alone. At the beginning of the match or during intense bursts of activity, such as a sprint or a quick change of direction, the ATP-PC system comes into play. For example, when a player makes a sudden sprint to chase down the ball or execute a quick dribble past opponents, the ATP-PC system rapidly supplies the required energy for these explosive movements. As the match progresses and players engage in continuous running, passing, and defending, the lactic system becomes more prominent. This system breaks down stored glucose or glycogen to provide ATP for sustained efforts. For instance, when players engage in repeated 10 sprints, perform quick accelerations, or execute powerful shots on goal, the lactic system contributes to ATP production. However, it also leads to the accumulation of lactic acid, which may contribute to muscle fatigue and a decrease in performance over time. Throughout the entire soccer match, the aerobic system plays a crucial role in providing a constant supply of ATP for endurance and continuous movement. It utilises oxygen to break down carbohydrates, fats, and proteins, supporting the energy demands of jogging, running, and maintaining a consistent level of activity throughout the game. The aerobic system is especially vital during the less intense periods of the match, such as during slower jog-like movements or when players maintain their positions on the field. Overall, the body seamlessly transitions between these energy systems during a soccer match, with the ATP-PC system supporting explosive movements, the lactic system contributing to bursts of high-intensity actions, and the aerobic system providing sustained energy for endurance and continuous movement. The specific contribution of each energy system depends on factors such as the intensity of play, player positions, playing style, and individual fitness levels. Activity Watch the clickview video - All systems go again - and answer the following questions: Muscles and Their Energy Systems What is the difference between a voluntary muscle and an involuntary muscle? Give an example of each. _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ ____________________________________________________________________________ Why do muscles contract? _____________________________________________________________________________________ ____________________________________________________________________________ 11 How is the amount of force produced determined? ____________________________________________________________________________ What happens when the brain sends a signal to a muscle to contract? ____________________________________________________________________________ What do these reactions release? ____________________________________________________________________________ Define ATP and describe its main function. ____________________________________________________________________________ What are the two main muscle fibre types? ____________________________________________________________________________ Give a sporting example for each of the muscle fibre types. Where would you expect to have a high proportion of that particular muscle fibre? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ ATP-PC System What does the term anaerobic mean? ____________________________________________________________________________ In the description ATP-PC, what does PC stand for? ____________________________________________________________________________ Where is PC stored? ____________________________________________________________________________ How many seconds of ATP-PC do the muscles store? ____________________________________________________________________________ What type of activity uses the ATP-PC system? ____________________________________________________________________________ 12 Lactic Acid System What is the name of this reaction? ____________________________________________________________________________ What do you understand by the term ‘glycogen’? ____________________________________________________________________________ State a time span for this particular energy system. Give 4 examples of sports where the energy for this activity is predominantly provided by this reaction. ____________________________________________________________________________ Aerobic System What does this reaction rely upon? _____________________________________________________________________________________ _____________________________________________________________________________________ State a time span for this particular energy system. Give 4 examples of sports where the energy for this activity is predominantly provided by this reaction. _____________________________________________________________________________________ _____________________________________________________________________________________ What is the main fuel needed for Aerobic Glycolysis? ____________________________________________________________________________ What are the main waste products from this reaction? ____________________________________________________________________________ Why does your heart rate and breathing rate increase whilst you are exercising aerobically? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ 13 What is the downside of using fat as the fuel for aerobic glycolysis? ____________________________________________________________________________ When athletes use the expression ‘hitting the wall’, what do they mean? _____________________________________________________________________________________ _____________________________________________________________________________________ What is the last possible fuel source for ATP synthesis when working aerobically? ____________________________________________________________________________ Using relevant examples, describe why just one energy system is not solely used in most team games? _____________________________________________________________________________________ _____________________________________________________________________________________ In the space below, draw and describe a graph for the provision of ATP during a 100 metre sprint. Show the interplay between the three main energy systems – Aerobic – Lactic Acid & - ATP-PC as lines on your graph. Define the term VO2 max and state the units it is measured in _____________________________________________________________________________________ _____________________________________________________________________________________ What are the average levels for VO2 max for an average sedentary male and an elite endurance athlete? ____________________________________________________________________________ 14 Calculate your maximum heart rate in beats per minute. Now work out how many beats per minute you would have to be working at, to exercise at 85% of your heart rate max. ____________________________________________________________________________ Fatigue What is the role of the Central Nervous System in fatigue? _____________________________________________________________________________________ _____________________________________________________________________________________ Why does lactic acid build up in the muscles as a result of exercise? _____________________________________________________________________________________ _____________________________________________________________________________________ What effect does the size of muscle groups have on recovery time? _____________________________________________________________________________________ _____________________________________________________________________________________ What are the main effects of overtraining on an athlete? ____________________________________________________________________________ Why is a warm down important? ____________________________________________________________________________ REMEMBER, REMEMBER,REMEMBER that the three energy systems do not turn on and off like a traffic light. They are always in operation – the relative contribution of each system varies depending on factors such as intensity, type of activity and duration. 15 Energy systems for selected sports Colour key: yellow = ATP-PC, red = lactic acid, blue = aerobic Select two of the above sports and provide justification for their energy system requirements. _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ 16 Summary of the Energy systems: Watch the following and complete the table below Energy Systems summary - 14 min ATP/PC LACTIC ACID AEROBIC (ANAEROBIC) (ANAEROBIC) FUEL SOURCE THE AMOUNT OF ENERGY SUPPLIED DURATION EFFICIENCY (OF PRODUCING ATP) CAUSES OF FATIGUE 17 WASTE PRODUCTS RECOVERY TIME RECOVERY PROCESS SPORTS IN WHICH THE ENERGY SYSTEM IS MAINLY USED 18 Managing Fluid Loss Hydration for physical activity Our bodies cannot survive without water. We can live for three to four weeks without food, but only a few days without water. Water has many important roles in the body. In fact, every cell in your body depends on water for its survival. Our bodies are made up of approximately 75% water. This water leaves our bodies when we breathe, sweat and go to the toilet. Our bodies do not store water, so we need fresh water suppliers consistently throughout the day. The amount of water you should drink per day depends on lots of different factors. Some of these include your weight, how much exercise you are doing and the weather. Generally speaking, a teenager should drink approximately six to eight glasses of water a day. A way to test if you are drinking enough water is to examine your urine. If it is very dark yellow, you need to drink more water. Have you ever felt thirsty after playing sport? This is because sport and exercise cause the body to use up more water than usual. This water needs to be replaced. The supply of water is called ‘hydration’. If an athlete does not drinking enough water they become ‘dehydrated’. There are lots of different symptoms of dehydration, but generally if you are dehydrated you will feel thirsty, weak and lightheaded. If this happens you will not be able to perform well. You need to drink more water straight away. Other drinks Water is the best source of fluid for the body. Milk is also great because it contains, calcium and vitamins. Fruit juice is good in moderation, although it does contain a lot of sugar. If you do choose juice, make sure it is 100 per cent pure juice and not only 5 per cent actual juice. Drinking sugary drinks causes tooth decay and only gives you energy for a short period of time. Sports drinks are not the best choice unless you have been exercising for over an hour. Sports drinks generally contain a lot of sugar. Cordial and soft drink should only be enjoyed occasionally. They are very high in sugar and provide no nutrients for the body. Drinking too much soft drink can lead to problems with your skin, teeth and ability to concentrate. These drinks give you a short boost of energy, but they do not quench your thirst. 19 Research the internet to assist you with answering the following questions. Why do we get hot during exercise? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ How do we remove heat from the body? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ How do I know if I have heat stress? _____________________________________________________________________________________ _____________________________________________________________________________________ How can you prevent heat stress? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ How do I treat someone with heat stress? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ 20 What does overhydration mean? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ What is water intoxication? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ What is hyponatremia? _____________________________________________________________________________________ _____________________________________________________________________________________ How do I know if someone is overhydrated? _____________________________________________________________________________________ _____________________________________________________________________________________ 21