1. VCE PE
Exam Preparation 2

2. Food To Energy

3. VCE Physical Education - Unit 3
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)
p.87
VCE Physical Education - Unit 3

4. VCE Physical Education - Unit 3

5. Vitamins and Minerals Vitamins assist: Point 3
Red Blood Cell Production
Tissue Repair
Protein Synthesis
Minerals:
Iron: Absorbed in the blood and assists in the production of haemoglobin
Calcium: Major component of bones and teeth. Plays a part of muscle contraction and nerve transmission

6. Sports Nutrition Pre Event Meal (point 10-11) 1-4 hours prior to event
Low GI foods (sustain energy)
Low Fat and Protein: Ease digestion and avoid stomach upset.
Post Event Meal
Restore Muscle glycogen as quickly as possible. High GI foods (1g per 1kg of body weight within 30min of event). Can take 24hours to fully restore glycogen following event.

7. Test Yourself Answer Multiple Choice Questions 1-9
1 C, 2 A, 3 D, 4 C, 5 A, 6 B, 7 A, 8 D, 9 C

8. Energy Systems

9. ATP-PC System Characteristic ATP-PC energy System Also known as
PC System, CP system, phosphagen system, alactic system
Fuel Source
Phospho Creatine (PC) or Creatine Phosphate: same thing
Intensity of Activity
High 95+ % max Heart rate
Duration of system being dominant in activity
Short (1-5 sec)
Peak power
2-4 Sec
ATP amount produced
Small : 0.7 ATP each PC molecule
Speed ATP produced
Explosive: relies on simple chemical reactions
By-products
Inorganic Phosphates (Pi) ADP and AMP

10. Lactic Acid System Characteristic Lactic Acid System Also known as
Anaerobic glycolysis, Lactacid system
Fuel Source
Glycogen
Intensity of Activity
High: 85+% of max HR
Duration of system being dominant in activity
Intermediate duration 5-60 sec
Peak power
5-15 sec
ATP amount produced
Small 2-3 ATP each glucose molecule
Speed ATP produced
Fast: Longer chemical reactions than ATP system
By-products
Lactic Acid, H+ ions, ADP

11. Aerobic System Characteristic Aerobic System Also known as
Oxygen System, aerobic glycolysis
Fuel Source
Rest: FFA’s and CHO
Sub max activities: CHO, Fats when CHO diminished, Protein: Extreme condition
Intensity of Activity
Rest
Sub Max activity: under 80% HR max
Duration of system being dominant in activity
Long duration: 75 + sec
Peak power
1-1.5 min
ATP amount produced
Lots (endless)
CHO (38 ATP per glucose molecule)
Fats (441 ATP per triglyceride molecule
Speed ATP produced
Medium: Complex chemical reactions. Fats slower to resynthesise ATP than fats
By-products
CO2, H2O Heat

12. VCE Physical Education - Unit 3
Common Mistake
The three energy systems do not turn on and off like a traffic light.
They are always interactive– the relative contribution of each system varies depending on factors such as intensity, type of activity and duration. X
VCE Physical Education - Unit 3

13. 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.
VCE Physical Education - Unit 3

14. Anaerobic v Aerobic Contributions
VCE Physical Education - Unit 3

15. Key Points
Accumulation of Hydrogen Ions: Hydrogen Ions are a By-Product of the Lactic Acid System (anaerobic glcolysis). H+ cause the muscle pH to drop (become more acidic). This inhibits the glycolytic enzymes and makes contractions difficult.

16. Maximal Oxygen Uptake
The maximum amount of oxygen per minute that can be transported to, taken up and used by the body for energy production. Measured as mL/kg x min
Male
Female
Active young men 50.8
Active young women 45.4
AFL players 53.9
National Hockey 50.1
National Volleyball 56.4
National Volleyball 46.8
National Middle Dist 67
National Middle Dist 62.1
Long Dist 73.5

17. Test Yourself Answer Short Answer Question Answer a/ ATP-PC System
b/ 50%
c/ You can work at a percentage greater than 100% VO2 Max by working anaerobically.
d/ The test Percentage is different because it is not at maximal intensity, unlike a 400m race.

18. Complete Multiple choice Questions
Answers 1 B, 2 D, 3A, 4 C, 5 C, 6 B, 7 A, 8A, 9C

19. Fatigue and Recovery
Fatigue occurs when the body is unable to function at it’s optimum level. Energy levels are depleted.

20. Causes of Fatigue Anaerobic Exercise Aerobic Exercise
Fuel Depletion, ATP-PC, Creatine Phosphate
Fuel Depletion: Glycogen
Metabolic By-Product Accumulation
Hydrogen Ions, Inorganic Phosphate and ADP
Increase Body Temp
Dehydration

21. Effects of Fatigue
Increased Body Temp: Blood is directed away from the working muscles for cooling. Results in reduced blood and oxygen to the working muscle.
Dehydration: Can result in impaired performance (Blood flow away from working muscles). Blood plasma volumes decrease. To maintain Q, HR must increase.

22. RECOVERY
Active Recovery (cool down): Low intensity exercise to continue movement of blood from working muscles (avoid blood pooling).
Passive Recovery: Best to replenish PC stores as more o2 available to replenish.
Lactic Acid Breakdown: 50% removal in 30min (halved with active recovery) 95% removal in 30min with an active recovery

23. Test Yourself Answer Multiple Choice 1-8
Answers 1 D, 2 A, 3A, 4C, 5C, 6D, 7A, 8B

24. Short Answer Ques 9
a/ The athlete is restoring Muscle glycogen b/ This should be eaten in the first 30 minute following a race. c/ To promote muscle repair and growth d/ Best fuel source is High GI Carbs as the provide a fuel source that can be used immediately.