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Beneficios Cardios
Beneficios Cardios
Figure 2.13:
When you begin to exercise, the
more quickly responding
anaerobic systems contribute the Total ATP production
bulk of ATP production until the
aerobic system reaches its steady Anaerobic
state 2–5 minutes later. production
ATP production
Aerobic systemʼs
production
Onset of exercise
0 3 5
Time (minutes)
Table 2.2
Summary of the three energy systems live it up 2 fig 2.13
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Table 2.2 (continued)
Summary of the three energy systems
Characteristic Phosphate energy Anaerobic glycolysis Aerobic system
6. Percentage Approximately Approximately Approximately
contribution at 65 per 5 per cent 45 per cent 45 per cent
cent of VO² max
7. Percentage 55 per cent 40 per cent 5 per cent
contribution at
maximal sprint
8. Recovery time until Phosphocreatine Depends on time above Restoration of body
repeat effort replenishment: lactate threshold. glycogen stores:
3–5 minutes Removal of lactic acid to • after competition of
• 50 per cent recovery rest levels: more than 1 hour:
in first 30 seconds • with active recovery: 24–48 hours
• Rest recovery best – 50 per cent removal: • after hard interval
15 minutes training: 6–24 hours
– 95 per cent removal:
30 minutes
• with passive recovery:
– 50 per cent removal:
30 minutes
– 95 per cent removal:
60 minutes
9. Limiting factor when Depletion of Lactate and hydrogen-ion Lactate and hydrogen-
operating maximally phosphocreatine accumulation ion accumulation
• Glucose and
glycogen stores
• Overheating
(hyperthermia)
10. Intensity and duration Maximal intensity High, sub-maximal Sub-maximal intensity
of activity where the (>95 per cent) and intensity (85–95 per cent) (<85 per cent) and
system is dominant duration of and duration of 10–30 duration of >30 seconds
ATP provider 1–10 seconds seconds
11. Specific sporting • Any athletic field • 200–400 m in athletics • Marathon
examples event • 50 m swim • Cross-country skiing
• Elite 100 m athletic • Consecutive basketball • Triathlon
sprint fast breaks • AFL mid field
• Golf drive • High intensity 15–20 • Hockey wing
• Gymnastic vault second squash rally • All elite team players
• Volleyball spike • Repeated leads by AFL • Rowing 2000 m race
• High mark and long full forward • Water polo game
kick in AFL • Elite netball centre in
• Tennis serve close game
• Water polo centre • Quadriceps in
forward–centre back downhill skiing
contest • Water polo consecutive
fast breaks and defends
12. Everyday activity • Running up one • Running up four flights • Shopping
examples flight of steps of stairs • Going to the cinema
• Carrying heavy • Running 200 m to catch • Gardening
shopping from bus • Dancing
car to house • Chopping wood • Ironing
• Sprinting for train • Moving heavy furniture • Studying
Key skills
• Describe the interplay of
the energy systems,
using correct terminology.
• Analyse the relationship
between energy systems and
physical activity.
• Identify and explain the
relationship between
physical activity,
muscular fatigue
and recovery.
Figure 2.14:
ATP
The average energy 6.3% 8%
Phospho-
contributions of different energy creatine
systems during high-intensity 50%
Anaerobic
competition glycolytic 50% 50%
65%
Aerobic 44.1%
glycolytic
Aerobic
lipolytic 92%
30%
50% 50%
49.6% 35%
Source:
John Hawley & Louise Burke 20%
1998, Peak Performance: Allen &
Unwin, St Leonards, p. 47 6 seconds 30 seconds 60 seconds 120 seconds 1 hour 4 hours
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Energy expenditure 300 The contribution of either carbohydrate or fat to ATP production varies
according to the activity intensity. This is usually measured against the
maximum oxygen uptake (VO² max = the maximum volume of oxygen
(cal/kg/min)
200 that the body can use, measured in millilitres per minute per kilogram
— see chapters 6 and 8). A low-intensity activity such as walking uses
100 about 25 per cent of maximum oxygen uptake and elicits high levels of fat
mobilisation from around the body to generate ATP. This is one reason for
0 prescribing long walking sessions as a valuable exercise for weight control.
25 65 85 Walking mobilises only small amounts of carbohydrates, with blood glucose
Exercise intensity supplies meeting the body’s carbohydrate needs.
Fats (% of maximum Figure 2.15 indicates that an activity performed at 65 per cent of
Glycogen oxygen uptake)
maximum oxygen uptake (such as easy jogging) produces significant rates of
fat oxidation to create ATP; at an activity level of 85 per cent of maximum
Figure 2.15
oxygen uptake (a level at or above the lactate threshold for non-elite
The contributions of athletes), fat contributions decline and carbohydrate assumes dominance
body fat and carbohydrate in ATP production.
live it uup fig 2.15
stores to activity performed at
varying percentages of
maximum oxygen uptake
Lactate inflection point
The term lactate inflection point (LIP) is now the preferred term used to
Source:
represent a number of previously used terms such as anaerobic threshold,
Adapted from The Physician
lactate threshold and OBLA (onset of blood lactate accumulation).
and Sportsmedicine,
The LIP can be established by graphing the results of blood testing during
vol. 26, no. 9, 1998
incremental exercise (exercise that progressively increases in intensity). The
LIP occurs where there is a sudden exponential or non-linear increase in
the lactate concentration in the blood (refer Figure 2.16). The LIP reflects the
balance between lactate entry into the blood (commonly referred to as lactate
appearance) and lactate removal from the blood (lactate disappearance). The
Note:
sudden increase occurs when the rate of lactate appearance exceeds the rate
The following information was
detailed by VCAA in VCAA Bulletin,
of lactate removal or disappearance.
No. 44, December 2006. It outlines The LIP establishes the exercise intensity beyond which a given exercise
examinable energy systems intensity or power output cannot be maintained. Exercise intensities beyond
knowledge to do with lactate the LIP are associated with a shortened time to exhaustion. The higher the
inflection points. Teachers should exercise intensity beyond the LIP, the more rapid the onset of fatigue. This
refer to the full original document decreased time to exhaustion is mainly associated with the accumulation of
before covering this section.
the by-products of anaerobic metabolism, namely lactate and hydrogen ions.
Determining LIP
Athletes, coaches and exercise physiologists have used the LIP concept to
help determine appropriate training intensities for endurance events.• By
using the LIP results obtained during incremental exercise tests and VO2
max results (see below and refer to Chapter 8), specific training intensities
can be determined that may result in an athlete improving their endurance
concentration
Blood lactate
performance. Training at an intensity that is above the LIP has been shown
Region to result in an improved performance in endurance sports compared to
of lactate training at the LIP.
inflection Several tests exist to determine LIP. However, as these tests have varying
testing protocols and criteria to assess LIP, the estimated intensity at which
Exercise intensity the LIP occurs may be different for each test, underlining the importance of
using the general term LIP. Following are three terms that can reflect the
Figure 2.16: balance between lactate entry into and removal from the blood.
General representation of the
relationship between exercise Lactate threshold (LT)
intensity and blood lactate The lactate threshold is defined as the exercise intensity associated with
concentration and lactate a substantial increase in blood lactate during a single incremental test.
inflection Several specific criteria have been developed to detect the LT. These include
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75A
75B
Once the athlete passes the lactate inflection point and continues the
activity until reaching exhaustion, all energy systems are still functioning
but the body’s increasing reliance on the anaerobic glycolysis system results
in increasing H+ levels that curtail the activity.
Figure 2.16 on the preceeding page indicates there is no exact physical state
at which the lactate inflection point occurs. It will differ with each individual,
the individual’s state of fitness and the intensity of the activity. However,
some indicators (which vary in their precision) provide coaches and athletes
with a means of assessing the effort required by a work-out (table 2.3).
Table 2.3
Ways of determining the lactate inflection point
Method Determinant
1. Percentage of maximum Untrained athlete — around 65 per cent
heart rate Trained athlete — around 90 per cent
2. Percentage of maximum Untrained athlete — around 60 per cent
oxygen uptake Trained athlete — around 90 per cent
3. Blood lactate levels Untrained athlete — 4 mmol/L
Trained athlete — more than 4 mmol/L
4. Conversation during exercise Ability to talk continues, but extended conversation is uncomfortable.
5. Respiration Breathing rate is still comfortable at the onset of blood lactate
accumulation but becomes more rapid as effort continues past it.
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Most sports participants specifically target their lactate inflection point in
training in order to improve their aerobic delivery of energy (by reducing
or delaying their reliance on anaerobic metabolism). As a result, trained
athletes can generally tolerate higher levels of lactic acid in their working
muscles (see page 76, and chapters 7 and 9 for more detail).
Figure 2.17:
Blood lactate levels with Line A: start of exercise, which is maintained
Lactic acid concentration
B
acid before exercise begins. exercise Line C: exercise intensity at levels at the
lactate inflection point
Line D: exercise intensity at levels oscillating
C
above and below the lactate inflection
D point, given the competition demands
A and available aerobic recovery periods
Time (minutes)
Figure 2.18
Cadel Evans in the 2005 Tour de
France — knowledge of his lactate
inflection point is crucial to his
race strategy and pace.
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The article in figure 2.19 reassesses the role of lactic acid as a cause of
muscle fatigue. Read the article and discuss its ideas as a class.
Sally Robbins stopped rowing because Many studies have explored the teams also has provided evidence that
of it. Paula Radcliffe ended her impact that both lactate and acidosis acidosis might block the movement of
Olympic marathon due to it. And the has on muscle performance and this chloride across muscle fibre membranes
Australian 4 x 400 metres relay team work is now trumpeting the virtues of — a mechanism that would enhance the
claims that a silver medal helped cure lactic acid. excitability of the fibres.
its ill-effects. One chemical appears to When lactic acid is produced during Moving from single muscle fibre
be solely responsible for all the fatigue exercise and transported from working experiments to regular exercise the
and discomfort felt when exercising muscles into the bloodstream as lactate, Medical School of Hanover in Germany
to the limit — lactic acid. But is this the heart, neighbouring and distant recently reported that an induced
really true? muscle fibres and even the brain can acidosis did not negatively affect the
There are many types of fatigue use it as an energy source. Furthermore, contraction speed of muscles involved
and the causes vary depending on the the liver and kidney can convert lactate in hand-grip exercise.
duration and intensity of the activity. back to glucose, demonstrating that Moreover, a Swedish group has
Acute alterations to nerve and muscle lactate is not the negative by-product of shown that some of the experiments that
function, to the metabolic environment metabolism that it is so often labelled. implicated acidosis in muscle fatigue
in cells, to the availability of fuel for It is actually a mobile fuel appreciated do not hold when these same trials are
energy supply and to hormonal levels by other tissues. performed at body temperature. Some
may all act to slow us down. In truth, lactate is an indispen- scientists even suggest that lactate pro-
The brain, too, plays its part in sable intermediary molecule involved duction decreases muscle acidosis.
perceiving these signals and acting in many physiological processes, The accumulation of lactate in the
to protect the body from damaging including a role in maintaining muscle muscle and blood during exercise
over-exertion. But because lactic acid force. Professor Graham Lamb’s team might still be a good marker to indicate
production increases with ever-heavier at La Trobe University has shown that the onset of fatigue, but this in no way
exercise, it has become the common high concentrations of lactate have little declares that lactic acid causes muscle
scapegoat to explain declines in per- inhibitory effect on activation and con- fatigue.
formance at the muscle level. traction within single muscle fibres. There is now overwhelming evi-
When lactic acid is generated in Meanwhile, scientists at Aarhus Uni- dence from myriad experimental
human cells, it immediately separates versity in Denmark demonstrated that protocols expounding lactate as being
into two components: (1) the lactate ion, lactic acidosis may even protect against not harmful, and even beneficial, to
and (2) a hydrogen ion (which reflects potential losses in the ability to activate exercise performance, compared with
an increased acidosis). These two are muscles (called muscle excitability) limited evidence to the contrary.
often touted to inhibit the force and and enforce output that can take place
speed of muscle contraction, disrupt because of inevitable potassium escape
the ionic balance of the cells and slow from exercising muscle fibres.
the work-rate of the muscle’s energy- A subsequent collaboration between Source:
supplying pathways. these Danish and Australian research The Age, 4 September, 2004
Figure 2.19:
Lactic acid reassessed
• The phosphate energy system can create ATP very quickly, with a
metabolic by-products,
major energy contribution to powerful exertions of up to around
and dehydration
10 seconds’ duration. It depletes quickly, taking around 3–5 minutes to
fully replenish.
Key skills • The anaerobic glycolysis system takes longer to create ATP. It is the major
• Describe the interplay of contributor to high-level exertions of 10–30 seconds, but creates lactate
the energy systems, and hydrogen ions as by-products. The lactate inflection point is the stage
using correct terminology. when lactic acid concentrations within the blood reach the level at which
• Analyse the relationship continued high-level muscle activity cannot continue. It can take up to
between energy systems 60 minutes to restore lactic acid to resting levels.
and physical activity. • The aerobic glycolysis system becomes the major contributor to muscle
• Perform, observe, activity from around 30 seconds into a sustained sporting performance.
analyse and report on It relies on an efficient circulo-respiratory system. The creation of ATP
laboratory exercises designed within the muscle occurs in the mitochondria.
to explore the relationship
between energy Review questions
systems during
physical activities. 1. Define in your own words the key terms listed below, all of which
• Identify and explain appear in this chapter. When you have finished, check your
the relationship between definitions with those in the glossary on page 435.
physical activity, muscular adenosine triphosphate aerobic energy
fatigue and recovery.
anaerobic glycolysis carbohydrate
citric acid cycle electron transport chain
energy substrates fat
fat oxidation free fatty acids
glucose glycogen
hydrogen ions lactate
lactate inflection point lactic acid
maximal lactate steady state mitochondria
mmol/L muscle acidity
OBLA phosphate energy system
phosphocreatine protein
steady state triglycerides
2. Construct pie charts showing percentage energy contributions of each of
the three energy systems for the following activities:
(a) walking (d) 1500-metre athletic race
(b) a slow jog (e) 10 000-metre athletic race
(c) 400-metre athletic race (f) the Hawaii triathlon.
Give reasons for your energy breakdowns.
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3. (a) To which myofilament are the cross bridges attached?
(b) How do the cross bridges facilitate muscle contraction?
Note: 4. (a) On the following diagram of a sarcomere at rest, where do these
Questions 3 and 4 review material features appear?
is not directly assessable under the
2006–9 VCAA Physical Education
study design.
Z line A band I band H zone
Sarcomere
CHAPTER REVISION
(b) What happens to each of these features during muscle contraction?
5. (a) Calcium is released during muscle contraction. From where is
lvie it up fig 2.18b
it released?
(b) How does the release of calcium assist muscle contraction?
6. Name activities or sports best suited to each of the bars within the
graphs in figure 2.14 (page 74).
7. Study the bar graph in figure 2.15 (page 75).
(a) Why is exercise at 25 per cent of VO² max more useful for weight
control than exercise at higher intensity levels? Give the
physiological reasons.
(b) Why does the carbohydrate proportion increase so markedly at
85 per cent of VO² max?
8. Study the graph in figure 2.16 (page 75).
(a) Draw the graph and add the probable lactate inflection point for an
elite AFL player (in mmol/L of blood) to the vertical axis.
(b) Why does the contribution of anaerobic glycolysis to ATP
production increase after the athlete reaches the lactate threshold?
(c) Define the ‘lactate threshold’. How is the term ‘onset of blood
lactate accumulation’ different?
9. Study the graph in figure 2.17 (page 78).
(a) What different sporting activity is representative of each situation
in lines A–D?
(b) Why do you think that not all the lines begin at the junction of the
X and Y axes?
(c) Why does line A have a hump?
10. Examine the data in figure 2.20 on the following page, showing times
for the four individual 100-metre splits of the three medallists in
the women’s 400-metre event at the Sydney Olympics. Answer the
following questions:
(a) State the physiological factors that explain Cathy Freeman’s much
faster third and fourth 100s when compared with Graham and Merry.
(b) Which energy system is most important to the runners over the
first 50 metres?
(c) Give reasons for your answer to question (b) above.
(d) From the data in table 2.4, use evidence to show at what point you
believe lactate levels have become an influencing factor in the run.
Source:
Reproduced from the Herald Sun,
26 September, 2000
Table 2.4
Data from 100m No. 1 No. 2 No. 3 No. 4 Total
the race
Freeman 12.30 11.78 12.06 12.97 49.11s
Graham 12.14 11.56 12.30 13.58 49.58s
Merry 12.32 11.48 12.28 13.64 49.72s
(e) Define OBLA. Is it the reason for athletes to stop their performance
efforts?
(f) Understanding that there is a ‘usual’ circulatory system lactic acid
level where the MLSS is said to occur in most people, what could
Freeman’s lactate levels have been at the end of the race? Give your
answer in mmol/L.
(g) What is the ‘usual’ level of LA for other LIPs to occur?
Give your answer in mmol/L.
(h) Discuss the probable differences in the 400-metre race between
Freeman’s reaction to her LIP and an unfit individual’s reaction.
(i) Draw three pie charts. In the first, give your estimates of percentage
contributions from each of the three energy systems for the first
200 metres of the race. In the second pie chart, give the estimated
percentage contributions for the second 200 metres of the race. In the
third, give the percentage contributions from each of the three energy
systems for the total race.
(j) Provide reasons for the divisions in each of the pie charts in (i) above.
11. (a) Describe the intensity and duration of a sporting activity where
phosphocreatine is the predominant fuel source.
(b) Name a specific sporting activity/situation that clearly illustrates the
use of phosphocreatine as the predominant fuel source.
(c) List one advantage and one disadvantage in using phosphocreatine
as a fuel.
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