Chapter 4 Foods, fuels and energy systems Text Sources Nelson Physical Education VCE Units 3&4: 4th Edition – Malpeli, Horton, Davey and Telford 2006. 2. Live It Up 2: 2nd Edition – Smyth, Brown, Judge, McCallum and Pritchard 2006.

The Importance of Energy Foods, fuels and energy systems

Food for Exercise Energy Growth Repair Food is the source of energy for the human body and it also provides nutrients for growth and repair. When food is eaten, this is what happens… The food is broken down into soluble chemicals (e.g. glucose) by digestion in the gut. The soluble chemicals pass through the gut wall into the blood. The blood carries the soluble food chemicals to all of the body’s cells, where they will be used for: Energy Growth Repair

The muscles of the body use both carbohydrates and fats to produce energy. The following diagram shows how carbohydrates are used. The glucose enters the small intestine where it passes into the blood. Carbohydrates in the form of starch gained from foods such as pasta, bread and potatoes are eaten. The starch is digested in the gut and turned into glucose molecules.

Body Cells Liver Glucose diffuses easily into the cells and is used to meet their energy demands. Here some of the glucose is stored as glycogen (100grams) and used to maintain blood sugar levels. Skeletal Muscle Glucose is stored here as glycogen (400grams) and is used when the body is working harder.

Foods, fuels and energy systems Food Fuels and ATP Foods, fuels and energy systems

Food Fuels for Energy Carbohydrates (CHO) – Preferred source of fuel during exercise (Glycogen) Fat – Concentrated fuel used during rest and prolonged sub-maximal exercise. Protein – Used for growth and repair (Negligible use during exercise) See fig 4.2 p.86 p.87

Adenosine Triphosphate (ATP) Our mechanical energy required for muscular contractions, require the chemical breakdown of the ATP molecule (Forms ADP). Our ATP stores are very limited, therefore it must continually be rebuilt. Nutrients assist in rejoining the split molecule

The Three Energy Systems Foods, fuels and energy systems

Energy Systems Which of the 3 systems that operate during exercise depends on a number of factors including; Duration Intensity If oxygen is present Urgency of energy required Systems and their alternative names ATP-PC Alactacid Creatine Phosphate Phosphogen system 2. Lactic Acid (LA) Anaerobic glycolysis Lactacid 3. Aerobic Oxygen system Aerobic glycolysis

Energy Systems The ATP-PC systems and the Lactic Acid system are anaerobic, meaning they can work in the absence of oxygen. The Aerobic system, is aerobic, therefore requires the use of oxygen During the start of exercise all three energy systems are in use. Their contribution is dependent on the intensity and duration of the exercise..........

Foods, fuels and energy systems Fuels at Rest Foods, fuels and energy systems

Food Fuels at Rest Rest (Aerobic) Fat and glucose are the preferred fuels During Exercise Short duration / high intensity – Anaerobic systems used using carbohydrates. Long duration / low intensity – Aerobic system using carbohydrates. However, fats are used once glycogen stores are depleted.

Contributions of Carbohydrates, fats and Protein to Energy Production Foods, fuels and energy systems

Energy Demands - Intensity Low intensity ATP requirements are met aerobically using the aerobic system. High Intensity Explosive movements require instant supply of ATP which can’t be met aerobically, therefore the ATP-PC and lactic acid systems need to be used anaerobically. Aerobic                                             Anaerobic

Carbohydrate Contributions Carbohydrate rich diet; Increases glycogen stores Glycogen is used in rebuilding ATP CHO preferred fuel over fats during exercise due to requiring less oxygen to release energy. Athletes need to be aware of their dietary intakes of CHO. Excess CHO is converted to adipose tissue (Fat). Storage (Based on 80kg person) Muscle glycogen – 400g Liver glycogen – 100g (enough to fuel a 25km run!!!) Intake of Carbohydrates depends on the intensity and duration of exercise bouts. Normal contribution to diet is 55-60% CHO Carbohydrate loading (80% CHO intake) is used to endurance activities.

Fat Contributions Storage of fats At rest Adipose tissue Triglycerides (Broken down into free fatty acids which in turn are broken down to provide energy) Aerobic metabolism of fat is; Slow Requires more oxygen Adds stress to the oxygen transport system ATP yield is much higher from fat (460 molecules) in comparison to glucose (36). At rest 50% of energy supplied by fats Oxygen demand is easily met to burn fats Benefits of fat Large energy store Transport medium for fat soluble vitamins A,D,E & K Negative aspects of fat Adverse health effects Obesity, heart disease etc.

Protein Contributions Role of protein (Amino acids) in the body; Growth and repair Speed up reactions in the body (Enzymes) Produces hormones and antibodies Protein and exercise Not used as a fuel, therefore low priority. Only used in extreme circumstances Normal diet contains enough protein (15%). Excess protein can lead to; Less intake of CHO Increase in fat intake from animal products Increase in fluid waste

Prolonged Endurance Events During prolonged endurance events such as marathon running and triathlons; Body uses a combination of CHO and fats. Trained athletes are able to ‘spare’ glycogen and use free fatty acids (this is know as glycogen sparing). Fats cannot be used alone as a fuel (poor solubility in the blood - hydrophobic). ‘Hitting the wall’ occurs when glycogen stores are depleted. This is called ‘hypoglycaemia’. This is why athletes consume Gatorade, Glucose supplements etc...

Glycemic Index (GI) Glycemic index; p.94 Glycemic index; Rating of CHO effect on blood glucose Quick breakdown with immediate effect on blood glucose levels are labelled high GI Slow breakdown are labelled low GI Before exercise you should eat; Food that maintains blood glucose levels ie.low GI food Avoid high GI food eg lollies prior to exercise (can impair CNS function and accelerate glycogen depletion). High GI cause an insulin surge, effecting the performance of an athlete

Foods, fuels and energy systems The ATP-PC System Foods, fuels and energy systems

The ATP-PC System Quickest system How does the system work? Dominant system for the first 10-15 seconds of high intensity exercise Used in fast, powerful movements. Examples................??? Breaks down phosphocreatine (PC) to form ATP anaerobically. However, PC stores require time to replenish. *** Read Summary of the ATP-PC system pg 96 of TEXT How does the system work? PC releases a free phosphate molecule PC = P + C ADP + P = ATP Body has a larger storage of PC compared to ATP (4 times as much in the muscles) PC stores can be replenished through aerobic recovery. Once PC stores are depleted, they body must use glycogen through the anaerobic pathway.

Foods, fuels and energy systems The Lactic Acid System Foods, fuels and energy systems

The Lactic Acid System The lactic acid system; How the system works; Activated at the start of intense exercise More complex reactions than the ATP-PC system Peak power until it fatigues (2-3 minutes) Predominant energy supplier in events 85% max HR eg. 200m sprint. How the system works; Glycogen is broken down in the absence of oxygen (Anaerobic glycolysis) This produces a fatigue causing by product called lactic acid. Lactic acid makes the muscle pH decrease (More acidic), reducing ATP resynthesis. The lactic acid system; Provides twice as much energy for ATP resynthesis than the ATP-PC system. Experiences problems at the anaerobic threshold. Data analysis 4.1 p.99-100

Anaerobic Respiration Anaerobic respiration involves the release of a little energy, very quickly from the incomplete breakdown of glucose without using oxygen, inside the cells. The Process of Anaerobic Respiration 1. Glucose is made available by the breakdown of glycogen stored in the working muscles. Energy for muscles to contract and create movement 2. The glucose is used by the muscles of the body to produce energy, without the use of oxygen. Glucose Lactic Acid 3. This process creates lactic acid, which passes back into the blood for removal.

How Anaerobic Respiration Happens 1 2 3 Glucose is transported to the muscles of the body via the blood. Glucose passes into the muscles cells and is used to produce energy for muscular contractions. Anaerobic respiration produces lactic acid as a waste product. Facts about Anaerobic Respiration During anaerobic respiration, your muscles are not supplied with enough oxygen. The lactic acid builds up due to the shortage of oxygen. This is known as an oxygen debt, which needs to be paid back once exercising has finished. The lactic acid build-up will soon make your muscles feel tired and painful, so exercising anaerobically can only be carried out for short periods of time. READ Summary of Lactic Acid system pg.98

The rest is converted into heat to warm the body. Anaerobic Respiration is how sprinters produce the energy that is used in short periods of ‘all out effort’ - high intensity. Oxygen cannot reach the muscles fast enough, so anaerobic respiration is used. Glucose produces… Some is used for muscle contractions, creating movement. Lactic acid quickly builds up & makes the muscles feel tired & painful. ‘All out effort’ cannot last for very long! The rest is converted into heat to warm the body.

Lactate Inflection Point (LIP) LIP is a term which is used to describe the relationship between the entry and removal of lactate in the blood stream it has been created to replace the several terms which have come to dominate the area of physical education which can confuse the actual definition of Anaerobic Threshold activity levels above the LIP are associated with fatigue and an increase of lactic acid within the body The greater the intensity above the LIP the faster the fatigue will set in The LIP can also help predict the speed and power a person can sustain and for how long There are only a few methods that can test for the LIP and they are either through blood tests or ventilation

Foods, fuels and energy systems The Aerobic System Foods, fuels and energy systems

The Aerobic System The aerobic system Slowest contributor to ATP resynthesis However, produces much more energy than the anaerobic systems Becomes major contributor once the lactic system decreases. Major contributor in prolonged exercise eg. Endurance events. Aerobic system does contribute in maximal intensity exercise (Eg. Between 55-65% in 800m) See table 4.4 p.101 and 4.5 p.102 How the system works (aerobic glycolysis); 1st STAGE: CHOs andTryglycerides (FFA + glycerol) broken down to release energy. This produces pyruvic acid. Energy is released 2nd STAGE: Pyruvic acid is further broken down producing carbon dioxide (Kreb’s cycle) 3rd STAGE: Further breakdown via the electron transport chain. It requires hydrogen ions and oxygen, producing water and heat.

The Process of Aerobic Respiration Aerobic respiration involves the release of energy from the slow breakdown of glucose using oxygen, inside the cells. Water Glucose 1. Glucose and oxygen are transported to the working muscles by the blood. Energy for Muscles to contract and create Movement 2. Glucose and oxygen are then used by the muscles of the body to produce energy. Carbon Dioxide 3. This process creates carbon dioxide and water. Oxygen 4. The carbon dioxide passes back into the blood for removal.

How Aerobic Respiration Happens… 1 2 3 Glucose and oxygen are carried by the haemoglobin in the red blood cells. Glucose and oxygen pass into all the muscle cells of the body and is used to help produce energy for muscular contractions. Aerobic respiration produces carbon dioxide & water as waste products. Facts about Aerobic Respiration During aerobic respiration, the heart and lungs supply the muscles with plenty of oxygen. The carbon dioxide is breathed out via the lungs, while the water is lost as sweat, urine or in the air we breathe out as water vapour. As long as the muscles are supplied with enough oxygen, exercising aerobically can be carried out for a long period of time. READ Summary of Aerobic System pg. 104

Aerobic respiration is how marathon runners produce the energy that is used in long periods of less intensive effort. Some is used for muscle contractions, creating movement. The rest is converted into heat to warm the body. Glucose and oxygen produce… Water, which is carried away by the blood and excreted through the lungs, sweat and urine. Carbon dioxide, which is carried away by the blood & excreted through the lungs.

Energy and Types of Physical Activities Each physical activity or sport you undertake requires a different energy system… Some use mainly aerobic respiration. Others use mainly anaerobic respiration. Most use a combination of the two. Track Events and their use of Aerobic Respiration Event Percentage of Aerobic Respiration Marathon 100% 10,000 m 95% 5,000 m 83% 1,500 m 60% 800 m 50% 400 m 20% Basketball players use both systems 200 m 10% 100 m Less than 1%

Energy System Interplay Foods, fuels and energy systems

Interplay Between Energy Systems All activities use some energy from all three systems. The energy systems overlap – they never work independently. It it’s the relative contribution of each system that varies.

Interplay – Game of Netball / Basketball Which energy systems are at use as you play a game of basketball or netball????? Read bottom of page 108-109

Duration and Intensity Duration of event Intensity of event Primary energy system(s) 0-6 seconds very intense ATP-PC 6-30 seconds intense ATP-PC and Lactic Acid 30 sec. - 2 minutes heavy Lactic Acid 2-3 minutes moderate Lactic Acid and Aerobic > 3 minutes light Aerobic

Comparing the Three Energy Systems Foods, fuels and energy systems

Comparing the Energy Systems and Interplay Energy Production ATP-PC – 5.7 to 6.9 kcal Lactic Acid – 10 to 12 kcal Aerobic – 980kcal See table 4.6 p.107 Note 10kcal = 1 mole

High Intensity Competition

Web Links – Chapter 4 VCE Board of Studies – additional information about energy systems: http://vcaa.vic.edu.au/vce/studies/physicaledu/EnrgSys.pdf Heart Foundation Australia: http://www.heartfoundation.com.au Australian Institute of Sport – sports nutrition: http://www.ais.org.au/nutrition/ Nutrition Australia: http://www.nutritionaustralia.org/ Dietician's Association of Australia: http://www.daa.asn.au/ Sports Coach UK – energy pathways: http://www.brianmac.demon.co.uk/energy.htm ‘How stuff works’ – How exercise works: http://health.howstuffworks.com/sports-physiology6.htm Info about the glycemic index: http://www.glycemicindex.com/ Australian Sports Commission: http://www.ausport.gov.au Find 30 promotion (Government of WA Department of Health): http://www.find30.com.au Walking School Bus promotion (UK): http://www.walkingbus.com Ministry of Health (New Zealand) toolkits: http://www.newhealth.govt.nz The 10,000 Steps Rockhampton project: http://www.10000steps.org.au/rockhampton/ Travelsmart Australia: http://www.travelsmart.gov.au World Health Organisation: http://www.who.int Heart Foundation Australia: http://www.heartfoundation.com.au VicHealth (The Victorian Health Promotion Foundation): http://www.vichealth.vic.gov.au Be Active promotion (Government of South Australia): http://www.beactive.com.au Go For Your Life: http://www.goforyourlife.vic.gov.au Physical Activity Resources for Health Professionals – Introduction (Centre for disease control and prevention – USA): http://www.cdc.gov/nccdphp/dnpa/physical/health_professionals/index.htm Health Promotion (Public Health Agency of Canada): http://www.phac-aspc.gc.ca/hp-ps/index.html Strategic Inter-Governmental Forum on Physical Activity and Health (SIGPAH): http://www.nphp.gov.au/workprog/sigpah/ Healthy youth (Centre for disease control and prevention (USA): http://www.cdc.gov/HealthyYouth/ America On The Move promotion: http://www.americaonthemove.org Papers from the International Journal of Behavioural Nutrition and Physical Activity: http://www.ijbnpa.org/home Department of health and aging (Australian government): http://www.health.gov.au/internet/wcms/publishing.nsf/content/home Building a healthy, active Australia (Australian government): http://www.healthyactive.gov.au National Public Health Partnership: http://www.nphp.gov.au Sport and Recreation Australia: http://www.sport.vic.gov.au