4 ATP Produced

High Intensity, Short Duration

Carbs = primary fuel

Occurs in cytoplasm

1 6 carbon glucose molecule can produce 2 3 carbon pyruvate

Pyruvate can become Acetyl CoA or Lactate depending on intensity

Produces 2 NADH & 1 FADH

Lasts 1-3 min

Begins with glucose from blood (net:2 ATP) or from glycogen in muscle (net: 3 ATP)

PFK is rate limiting enzyme

Insulin inhibits PFK but stimulates Glut-4 (pulls Glucose from blood)

H+ ions can accumulate and promote lactate production (fatigue)

High Carb diet is ideal for increasing duration with higher intensities

Takes ~5 sec to activate

Calcium, ADP, Pi, and EPI stimulate glycogen phosphoralase

Calcium also stimulates Glut 4

Used for endurance events

Carbs, fats, and proteins utilized

kreb's and ETC (oxidative phosphorylation)

mainly slow twitch muscle fibers (can occur in fast twitch)

takes place in mitochondria

substrates need to be formed into acetyl CoA before entering aerobic metabolism

CO2 and H20 are waste products from aerobic

Kreb's: reduced NAD and FAD+ to NADH and FADH2

ETC: NADH and FADH2 are oxidized (transport H+ ions from glycolysis to ETC)--O2 is last electron acceptor

long duration, low intensity-aerobic metabolism(lipids)

high intensity, short duration- PCr and anaerobic glycolysis(carbs)

power events--last about 10 seconds

ATP-->ADP + Pi

ADP + PCr--> ATP + Cr

ADP + ADP--> ATP + AMP

During rest intervals, aerobic and anaerobic work to replenish ATP so PCr can recover

Taking creatine supplements can slow curve of PCr depletion

Limited in capacity but fast acting

-Only beneficial if over ex is over 45 mins

-Spares Glycogen (prolonging ex at high intensity

-Improves CNS function

-Improves Motor Skills

-Timing of intake is irrelevant

-Types: maltose, sucrose, maltodextrose

high intensity, short duration-PCr and anaerobic glycolysis (carbs)

High intensity, higher depletion rate

High intensity, high power rate

PCr is immediate

glycolysis takes ~5 s to fully activate

Aerobic takes 2-3 min to fully activate

-Glycogen replenishment

-Consuming CHO w/ Proteins improves glycogen resynthesis

-Can be consumed in solid or liquid form

-Rate: 1.2 - 1.7 g/min

-High GI is preferred