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NOTES in Lesson 5

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NOTES in Lesson 5

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kenzohayato28
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NOTES: LESSON 5 IN HEALTH-OPTIMIZING PHYSICAL EDUCATION - 11

TOPIC: OPTIMIZATION OF ENERGY SYSTEMS

The body needs energy to function, even during sleep and rest. During exercise,
energy must be produced at a faster rate as compared to its resting state. With
different forms of activity, muscles are used, and the heart compensates by beating
faster to deliver oxygen to the whole body. For all these functions, energy is needed.
Energy comes from what we eat in the forms of carbohydrates, fat, and protein.
1. CARBOHYDRATES
Our muscles live and store carbohydrates in what is known as glycogen.
Glycogen is used as fuel by the body when it is broken down as glucose.
2. FAT
Fat is stored under our skin or adipose tissue. It serves as insulation for the body
to prevent heart loss. Fat, or triglyceride, serves as fuel too when it is broken
down into two types of molecules-glycerol and fatty acids. Energy is released
when these are broken down.
3. PROTEIN
One of our fundamental building blocks is protein. This is used for the repair and
growth of body tissue. It is not normally stored in the body the way
carbohydrates and fat are. Only when in excess will protein be stored and
converted as fat. Energy can also be produced when protein is broken down, but
this only happens in prolonged endurance events such as marathons.

THE ATP CYCLE


When carbohydrates, fats, and proteins are broken down, they produce a
substance called adenosine triphosphate (ATP).
ATP is the energy fuel of the body for all its functions, such as the manufacture
and repair of tissue, production of hormones, digestion, and transmission of
nerve impulses, among others.
ATP is made up of adenosine and three phosphate groups. As the three
phosphates are in a special high-energy bond, the breaking of one of the
phosphate bonds results in energy.
When this occurs in a muscle cell, mechanical work is generated and the muscle
contracts.
Heat is a by-product of this process, and this is the reason one heats up in
exercise. Losing phosphate, ATP becomes ADP (adenosine diphosphate).
ADP is resynthesized back to ATP by gaining back a phosphate in a couple
reaction. It is this cycle which produces energy for the body.
THE PHOSPHOCREPATINE ENERGY SYSTEM
This system is used for instantaneous activity lasting several seconds. In this
system, a fuel called creatine phosphate is used to make ATP. Only in limited
amounts, when creatine phosphate is broken down, the energy from this process
is immediately used to reproduce ATP. This process is in use when you need an
explosive action, such as dashing away from a mad dog. In sports, this system is
used in the 100- and 200-meter dash, shot put, and discus throwing. This energy
system backs up ATP immediately, as it rapidly synthesizes ADP back to ATP.
However, since there is a limited stock of creatine phosphate, ATP production will
have to rely on other sources such as glycogen and fat.
THE LACTIC ENERGY SYSTEM
When glycogen is used without oxygen to produce ATP, such a system is called
the lactic acid system. The muscles have glycogen stored in small amounts, and
this is broken down to a substance known as pyruvate, and then to ATP, leaving
a by-product called lactic acid. An excess in lactic acid leads to muscular fatigue.
The lactic acid system can sustain quick bursts of high intensity activity, up to 90
seconds. Activities such as resistance training, or similar activities with eight to
twelve repetitions until muscular failure or running the 400- to 800- meter event,
utilize this energy system. There are two limitations of this energy system: one,
limited glycogen stores in muscles; and two, the excessive lactic acid build-up of
converting glycogen to ATP without oxygen may lead to fatigue.
THE AEROBIC ENERGY SYSTEM
The aerobic energy system makes use of oxygen with glucose, fatty acids, and
even amino acids to produce energy. The process of energy production occurs in
the mitochondria, which is inside the muscle cells. Therefore, mitochondria are
dubbed the “powerhouse” of the cell. The mitochondria contain enzymes that
enable the cell to use oxygen to produce ATP. In the aerobic system, large
quantities of ATP are produced, and the by-products are carbon dioxide and
water. This energy system sustains prolonged activities such as walking, jogging,
swimming, cycling, and circuit-based weight training. With aerobic activities, the
body adapts by producing a greater number of mitochondria and fat-oxidizing
enzymes; therefore, the body becomes efficient in transporting and oxidizing
fatty acids. Aerobic activities, therefore, can help reduce or control body fat. Fat
occurs in greater quantities than glycogen. Therefore, endurance activities are
designed to be less intense, but prolonged, as the aerobic energy system takes
longer for the ATP to be replenished.

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