a7i unanviey Waa NIUMAANTAMAE tan Sawsyanien* Aksaranugkaha S. Fuels for exercise. Chula Med J 1987 Apr; 31(4) : 271-286 The energy needed to synthesize ATP comes from energy released during the break down of food and other chemical substances in the body. The coupling of energy released and energy charged - a system called “‘coupled reactions’ is the fundamental principle involved in the metabolic production of ATP. Aerobic metabolism refers to a series of chemical reactions requiring oxygen. Anaerobic metabolism refers to a series of reactions without the need of oxygen. The ATP-PC or phosphagen system and the lactic acid system are anaerobic, resynthesizing ATP from energy released during the break down of phosphocreatine and glycogen respectively. These systems are used pre- dominantly during the performence of high-power, short-duration activities (1-3 minutes). The oxygen system ulilizes both glycogen and fats as fuels for ATP resynthesis, by chemical reactions that take place in the mitochondria; this system yields large amounts of ATP without fatiguing by-products. The aerobic system is used predominantly during endurance tasks or low-power out-put activities. The energy continuum of performance times can be divided into four distinctive areas. Area one includes activities requiring less than 30 seconds to perform and the major ‘energy system is the stored phosphagens (ATP and PC). Area two includes activities re- ‘quiring 30 10 90 seconds to perform and the major energy systems are the ATP-PC and lactic acid systems, Area three includes activities requiring between 4 10 3 minutes to perform and the major energy systems are the lactic acid and aerobic systems. Area four includes activitives requiring performance greater than 3 minutes and the major energy system is the aerobic or oxygen system. * metmooflntinduscosmanttuy sacunnumasd qui sonsiiueinentsan tan sinamymrat foufasnsnfm®arundinte sefosnsinta siimostontraudortorion une flemuntutudiuad ds Augucitiuglswaion Tnoflondandoudassiin = Vndoonfuansrstioonly undue ufiruislendrantertivle A,B,C violurnfulouns wfolonatadaiulenataty udu unludaqiuectindinyacuscqmmailidns 4 andseney fudhifloudslondnfoooniu 3 uuu grammar 1. Type I (Slow twitching m.f., slow oxidation mt.) 2. Type IIA (Fast oxidation glycolytic m.f.) 3. Type IIB (Fast glycolytic m.f.) Ho 3 uuutqrsantunneistiaiy estas ‘vn Sports Medicine and physiology by Strauss, RH., 1984(") Type Type HA. Type I B General characters Natural color Dark Dark Pale * Capillary density High High Low Histochem activity Myofibrill as AT Pase pH 9.4 | Low High Myotibrill as AT Pase pH 4.3 | High Low Succinic dehydroginase High Low Amylophosphorylase Low High * Glycogen Low High * Myoglobin High Low Lipid droplets High Low Electronmicroscopic features * Mitochondria Many, Small | Many, Large | Few, Small Z discs Intermediate | Wider Narrow Physiologie features * Twitching Speed Slow Fast Fast * Fatigability Resistant Resistant Sensitive Other Nomenclatures Stein 1962 B c A Padykula 1966 Intermediate | Red White Yellin 1970 s FR FF Burke 1971 so FOG FG Peter 1972 manssan@lumsronareqtih Type 1 fon — wdaanndiunie ATP (Adenosine triphosphate) anoann { Mitochondria annusséhiini Myoglobin ann fi Glycogen #1 SiSarinimadat uasiins hoution dofsnuntuqnauitivesntingamuuuy Aerobic. Type II A fiflemnifesann {1 Mitochondria ann usedala fi Myoglobin inn {1 Glycogen gy fSenmniads untindoution dutuqusanyh wosmmlinsmuvis Aerobic us: Anaerobic Y1uMhi 894 Type IB Siftomanientos § Mitochondria You @ Glycogen ann f Myoglobin ston fda money usctiruiootiaie dnfmuntuqwanl vosmalfndasmuvy Anaerobic usiathaier idhandaomdihindiadonntala Adenosine - P-P-P Break down |______ Adenosine - P- P + Pi + Energy (Adenosine diphosphate) ATP —————_——-» ADP +Pi+Energy ATP filtndanndecmunlumely 1 turt ud Glycogen use Free fatty acid Iuntrunte sumnecliniosmiat: donthundoscldntonndly mavadawld udwdanuiesaly ADP squéhayi on ont « fun 2530 Pi nfustis ATP Guanlasléin ndosmAudsoyt \font Reserved energy ADP + Pi Reserved energy arp ATP fististyail nfhudoveldnueldmelu 1 Funfishutis dosauéoladiuthavoomvatane studio azfindanulunnanetalsdwmtes 2 iui thmmedavosnihantagsnstival sutuodats fazdosmmndoomdunnitt ADP +Pi——ATP Twaldn (Upntodaraunsediuendalvndom ito wlan ATP Uwal aclaidundisnbintinade eiolundawtls dunt “Coupled Reaction’”)(2) arnfrusnfiecusnttilindiarnditia Phosphocreatine (PC) tiv Phosphogen system wie ATP-PC system. Pc Break down, Creatine +P + ENERGY ADP + Pi ‘ATP Phosphogen system @ mzrhitu sarcoplasm voslundiande szvudesansamte ATP I of waitin sot anidadalifaclindesmifoliatis ATP fo Glycogen ‘fun Anaerobic Glycolysis wie Lactic ‘Acid System (LA system) *siiaizmauendaves naaenucineumroenhitimw 273 Glycogen fu wfhuondufieufla Lactic acid. Glycogen Break down, 1 actic acid + ENERGY ADP + Pi TP whuitortn Lactic acid system mevinfl Sar- coplasm voslontiundaseuuiiewnsasdis ATP sewhs 30-90 Tut Eimamaavosndiadodsduiureluifin 90 funffilluo ATP fieatilmiesiosis Aerobic system vie Oxygen System @ariilélasonts Oxy- gen + Carbohydrate wie Oxygen + Fats "io Oxygen + Protein fiantiufon Tracunntalintiasns ‘w Mitochondria uiantisnuiuecgmitueats ATP twill Carbohydrate Fats CO, H,O + ENERGY Protein ADP + Pi -ATP Lung ———> 0, nmuandives Carbohydrate, Fats ua: Proteins Truovio Oxygen iftolindornaivhietis ATP ni ‘ruflwtosmnfiy Kreb’s cycle ust Electron Transport system (ETS) ¥80 Phosphorylation system") aft Figure 1. Resynthesis of ATP through glycolysis, kreb’s cycle and electron trasport. system.m tan éoumngnse Glucose vinifian wthanli Sarcoplasem vos tundra w8o Glycogen Aifoylwlonduntaran aguda avgnulfoulns Glycolysis With Glucose- phosphate tiow vimiuartosldnssonm vn ATP 1 #2 uldowl¥ithu Triose phosphates 2 #2 4s veqnulfowsiolues wnewiu Pyruvic acids 2 # udlusewhomsesld NADH, 2 #2 uns ATP ai NADH, sth Respiratory chain wo Elec- tron transport’ system (ETS) lu Mitochondria squid in Glycolysis ETS vos NADH, 2 #2 ——-wilifin ATP 6 # = + Posanton <> bia ATP 4 fasliwdanuain ATP 1 ‘win Krebs Cycle Ii NADH, @ #2 <= FADH, 2 #0 Phosphorylation saufia ATP usihiein blood glucose sl¥ ATP ifivs 38 #o wenedondy ATP ahundoomluscususnén gmnansinans dafoseviy Oxygen foemibiifin ATP 3 #h axin NADH, 2 #9 sl ATP 6 dilu system sou Pyruvic acids 2 #2 axithg Krebs Cycle Ww Mitochondria wiufu Gael = 1. NADH, 8 #9 Gssediuidig (BTS) We wiltifia ATP Sn 26 #h 2. FADH, 2 #9 Gsastiihg ETS ier ‘Wifin ATP én 4 # 3. lw Krebs Cycle iavazwiis ATP Wh 2 #2 vn Pyruvic acids 2 #2 ATP -1 #h valiiin ATP 24 wiliifia ATP 4 # while ATP. 2 4 2 fA 1 dhehawin Electron Transport System (ETS) or Phosphorylation System(°) Figure 2. A. Pyruvic acid, the end product of aerobic glycolysis, enters the kreb’s cycle. . Summary of the aerobic system from kreb’s cycle (A) to electron transport system and ATP resynthesis.Bi a ea « tend nmneonitame a8 ‘onnw 2580 ‘uunefl NADH, 3 ¢h Iu Krebs cycle winw 4H+ + de~ + 0,——» 2H,O + ENERGY. fu NADH, &n 1 @aiou ith Krebs cycle (tu qu 1) ch ETS vo Respiratory Chain i ENERGY flafinsecists ATP duslwl seumndaly 4H+ + de~ uncitlerautu 0, wi 9" ADP + Pi ufoufiouqnanltuosndsmnsanfoutarstiel) ATP-PC System LA System [oy system ‘Anaerobic ‘Anaerobic ‘Rerobie Very rapid Rapid Slow ‘Chemical fuel ; PC Food fuel : Glycogen Food fuels : glycogen, | fats and protein Very limited ATP production Limited ATP production i Unlimited ATP | production Muscular stores limited By product, Lactic acid, | No faiguing by caused m. fatigue | products Used with sprint or any Used with activities | Used with eudurance high-power short duration of 1-3 minutes | or Jong duration |___ activities. ay 1. Stored ATP —___________. ADP + Pi + Energy (1 second) Free energy ATP. (1 second) 2. Phosphagen system PC-———® Creatine + P + Energy (30 seconds) App + Pi-+—+ arp 3. LA system. Glycogen 1 mol ——® glucose 2 mol + L.A. + Ener ADP + Pi an ATP (30-90 seconds) 4. Aerobic ATP 1 mol. glucose ————-» 38 ATP 1 mol. FFA =————> 147 ATP Amino acid © ————® Pyruvic acid ————» ATP Bee a maldndenmodrsonios fhavhuiluafielyn aziwennesimumoim4 sean wdioufschunfeontiiensiadionty why iifatundniow sWghnduuiosetis ATP Wal fumes ATP Iniodwls uaesfinvasnsoon — éraetsle270 san dhaanyasier ‘Tad ATP Supe (ste) Figure 3 Energetics of track events in relation to the three energy systems. - Total amount of ATP required during perfor- mance of the various events. (Based on data from Fox, 1984). aingld 3 Anranl® 2 adie wMoufiey sewhomefioudshuvtanawes ATP ffosmslt fowue usculfoufinutrioudsreoemaulaaelt ATP fintistudauiéle Fanis 100 wins Hess ATP ios 0.5 moles uscl# ATP fisdisto0 Phosphagen system winty Jauiis 400 wat foams ATP 1.8 moles urcl¥ ATP fististae Phosphagen system 7uifu Lactic acid system aula e00 wnt fooms ATP uss 3.2 moles uacl# ATP fististay Phosphagen system flu Lactic acid system uaz Aerobic system WN sez 600 uml velBusl Aerobic system tinh dowiuts Marathon fosnsle ATP fanun fs 160 Zone %81 Phosphagen oyfiszau 0.8 moles ves ATP ust ATP faxgnetiiuuil#lu Zone AMtuiitute 0.8 moles noms Zone Ys Lactic acid system offisedy 1.8 moles us ATP flargnadieduuinfiqa violdifins 1.2 moles witty souutane ATP flatiltinnfigaly Aerobic zone duacatslits 12 moles!) I i 0 100 200 300 500 O70 Speed Meters pet Minute) Figure 4 The power or rate at which ATP is supplied during performance. (Based on data from Fox, 1984). singuf 4 & tyha 100 wnt afosl ATP fs 2.7 moles dou denenwiialssinm 630 wwessiownfi wiaresendn thiiisdauenass 630 u./uifl sedosl¥ ATP 2.7 moles Gafisnunagly Phosphagen zone win 4s 400 wes dosnsld ATP waewim 2.3 moles daw Sananufausewim 550 w./wifl wooreninlétimrisvandien 550. u./uifl wefiosl ATP 2.9 moles 4saylu Lactic acid zone. fis Marathon fasmal¥ ATP uszanm 1 moles faut denemahaAinhzine 300 asiowt woorendialthsarinnwts 200 u./uriiiy ax fosl¥ ATP 1 moles : dow doaroglu Aerobic zone sont Max. Phosphagen power = 3.6 moles/wifl Max. Lactic acid power 1.6 moles/urft Max. Aerobic power 1 moles/wiftAW si hull « nde sumnosnndinw a7 tannin 2880 ABROBIC Dy ANAEROBIC untiwitn unrfindatuhrmeediader $4 Weis iting 5-1 [9p] 100 meter dash Dine Gee Teas wing | Hostslontaniontin HB usclintsrnafin ATP-PC 20 me aot bal whiin whuteofivts 100 wientunfn enna eating | 10-44 90 | Basket ; ‘Sunt ie fonty| OT | Raia ahadmlursenmdu y 10 miviunt Sofostinls 100 meet ots | og | | gy | Seas O°8.2e) | londhudowin 1B uscl¥ndswsie ATP-PC. ‘Tennis yontiaefinkosoonussinnm 90% ves Max. Strenght. Fiednockey| 304470 | Heese 4a 200 wes - 400 wer dhunfinfisnr nts usiamunthamitis 100 ier floajzzwhs 30 wif alte 90 Tui Gfonlontiionin A use 1B 1800 meter dash uarldwassm ATP-PC + LA system waniiae Rowing (2000 meters)| 6041.40 1 mile run 400 meter swim Marathon | 1001-10 uinp) 5 usesfnFanamosniom fia Aerobic usin Anaerobic Anfuuafdud fllumseen fniienfoututwrstiedns 4 aniawitn uses 100 uns Windom Acrobic 0% ldwsss% Anaerobic 100% 4s 200 was Twa Aerobic 7% Tansy M4 Anaerobic 93% 4a 200 was Wwiam Aerobic 43% nas 4M Anaerobic 57% 4s 1500 wat Wwianu Aerobic 64% WF ‘wélosmu Anaerobic 36% Jarman Wikomn Aerobic 100% Wutamn Anaerobic 0% mifinoanirtsusevuny edritsfonnuwtn ern uscrimfiestiodstumroonhtouriazod aut aziiulétir seldntoomuncniinvaslontiante fi unnéhsfiuoonly éredadu ‘Antasvonussszwis 80-90% vor Max. strength. 4a e00 wim turnflnifsiataunsemans udlgmmuannih cerfiliey apsewhe 15-3 wif avdutosindlentiudostia 1A way 1 uscld wiasm LA system + 0, wniiredinfoseanurs ‘azwiis 70-80% ves Max. Strength. 4a 1500 wes flunnfinenamimm + an vhwosums Anmumunnnhumélsiin 3 wf aciuivfodinitlondundoyie 1 uss 11 A unclt WEIN LA system + 0, wonivieiinossenuss Tzwhs 50-70% wes Max. Strength. Jannson Dumnfnenusenuediaienn arity AetoMnldtondraudowin 1 wiiky uacndoowly fuflunfia Aerobic atvated Mefinfassenutsten wh 50% Filsosgiaw: Aerobic exercise winiwihwissm AMeehaneitmudrs Mlwyplt o Pnwmw 1 sa, via ung waauAarntadud 43% uusifluern Free Fatty Acid Wwiften 11% uneein Triglycrides tw n&inesin 32% wianuflléer Carbohydrate 1 57% uslsifly simimstuiden 13% urevin Glycogen Iunthantt aye) avduthfioranmududoaituhuded sso 4 ou, ineeldndsnusaulugdds 76% fluvernnday does saufinfia 24% anviniion unsiaflintosn annfigefia Glycogen ‘unéuade wanflutisfimussum yun viv Tansey dodosortusizomnan Carbohydrates annmrensommssinndu Snusy-ane mawilahesmnsounmsisliwdasnfianein Carbohy- drate Wivingy Iwan fat Whéias tafser sinéiques Carbohydrate Gstu ‘AGnvsflacisuwtis Muscle Glycogen 1011 Asasd 1 onfinbriowuistulttuvzemuarmawandn uschisthiriniy dufuvsemuvmbrerenfouiloen ium 4 44 amiubiuusenm high carbohydrate diet 8n 3 tu Iusae 4 Awan de¥eunitnay aia nianioa:l¥ Muscle glycogen wwelu Tau'lalins naums wliremoueniesms Glycogen avis ann Iu 3 Tugavhetuuzenm High carbohydrate diet Tromwdatthiats us glycogen udaulng sautonSsecuslatisodwéu wu Triglycerides vol¥tomadimsazan muscle glycogen Wanna und Wiuuisdudevaldandsmannnhammnd Tomamuetstannnh 38mstitariio | Write ‘LifiuBes 2 fo iwnetirinion 9 ava biiunew dhuunamtlalumonds [IT 2-2) Blood FFA brag 2: y ling I Hour! (rrp "Muscle Trislyceriacs 1 Muscle ciyeosen 0 10 20 30-4300 % of Total Metabolism Blood Glucore Figure 6 During 1 hr. of cycling, the muscular stores of triglycerids and glycogen supply 76% of the fuel, whereas the blood- borne fuels (FFA + Glucose), account for the remaining 24% (Based on data from Essen and Co-workers, 1977). thfissearinlusaavaeilevasnnsoaniiatanouwy Aerobie Wwaasmanaztannniity Welugua 7 asin doduaulval q hu wtsowdllassanain Carbohydrate 60 ni % walviutles 30 nh % thinfariattuden 4 vnfizsanm 20 wif wie tan doyeemet wrinamcitavans AMaoinsistutwuncutlseewo 7 fhe ustarmuethada tl aendumrsthutunouduey Aolituhanniy q wa molduils azeian q snacluitos 4 aziiudfledes mivoniirdaftonnnmnton tedullufiestiosoanings fadaflaidan 20 wil Savenn Snusemanda snmanasowes Dehm sng +h umvosmreanidamonsies ansudafdase unas usswaonifien fazer 20 wif aun delaieanissianarmrui Carbohydrate ihanarnaiidrtgfqeluuinaatimdssmn fides anghupindirhndinaflase fotiudounlfetoaoninsome Uhlalanuffoutoulundattuusemuonmradnemtana aud of) nquiituuremmowrladugs aieléiites anzanm 1 14. 20 wit feetiedouali nufivuusemuormond wield 2 vu. ty seifindounlis soungufifuusemm High cabohydrate diet wiiltumls 4a. teecifindowio Song léhiersowwidwAN Carbohydrate say AgadawFuwanuislustamunmdrayrisluuimsats wie ward dgluuidostualifindouvaelaso. 100, 4801 2 B60. & |40| s 20 [Carbohydrate 6 — 0 D_& —8y 10 120 Minutes of walking Figure 7 During prolonged exercise, the u of carbohydrate is at first greater on that of fat : Fat usage slowly bec es predominant as prerformance cont +s. (Based on data from Christenser ad Hansen, 1939).i a anit « wun 2880 8 © High Carbohydrate Diet %' Carbohydrate as Fuel 8 8 8 8B o. a ferns 1 2 3 Hours of Running Figure 8 The kind of food we eat affects which fuel-carbohydrate or fat-will be more or less available during subsequent exer- cise. (Based on data from Christensen and Hansen, 1939). andumslindiasiams 7 aingud 0 azidulatuvsoonta 4 area :-“ Area fl 1 udhinseanirfomoefiliaarlaits 20 funfl whssmuntimuos area fl fo Phosphogen (ATP- PC) system drei udu rantnitn Souda 100 u. finog finutia uty Area #2 Whumseantrfamuflivierewiny 20-90 Suifl wdasmnanfia ATP-PC + Lactic acid (LA) systems. iu iwituais 100 u. Gauri 200- 400. uneusimifiedds 500 a. dug Area 4 2 hinaaantatomuflgiannewis 15 wit ti 3 wit wismuntinfla LA +O, systems iufiaubs 900 u.-1,500 u. inaudis 200-400 u. uly Gymnastic douwavene 3 wifi aneddounas, 2 wifi ley Area f 4 ilunoontndsfindomuwmiiu 3 wifidul wgasnundindo 0, system wo Aerobic system i wdosttianiseine Saunrso% fonts tiniasesemsdius 1,500 udvly ueed¥nem niammucineiumaoonriideme 270 Percent ATP Supplied Performance Time Power Output Figure 9 Recation between amount and type of energy during the energy continum, (Based on data from Fox, 1965). FATIGUE Fatigue (findtuiiu Endurance exercise Taunt Lactic acid Imifan agzewirs 5-15 mgm % thay ‘Wifin. Muscular fatigue azfosiuda 100 mgm % Sulu uslunntaminow unngh euatioves Lactic acid Wwiflemusewre 19.9 mgm % vinta domu MustomatvoraseiialW fatigue Wh azihutshiove aqulWthnazey Lactic acid usethadnr iluerine, ‘vos fatigue 1A”) sninqats 7 109 fatigue fimosuswlad all A. Local muscular fatigue 1. YI Glycogen Tuntiunte 2, Sensauves Lactic acid Ilonéhake FI st ifiviu 3. Win) Anaerobic glycloysis whi) Lactic acid G83 4, Tension lunéhuifla (Saif Torgue) anna B. Total body fatigue 1. local muscular fatigue. 2. thmeluitendy 3. me glycogen Indu usendunie 4. omemneita20 tan, shame 5. Tamu electrolytes 6. gungitamedugafuwna 7. emaundiewin wominfrendtinafinduthulseé sevinbtirame furry: 1. Ramana Lactic acid 2. usewiannlt Glycogen. 3. themowlindead iorntashannnden Glycogen 4. mnbudaltichiudwetoy wu gfome au aziuvonilecifie Fatigue mnndawanhidlasinréndu Second Wind flo amwfiinfim $#mulfoulns vnormmntosdon naundowaaursluscozurnues mreanirdomestianun lgens{énenedy me unten sadwtua(?) ‘wuMqOI Second Wind :- 1. mafumsmolelithes #altenomontion mou 2, snusniinta Lactic acid fazausinmsl wésnutfin Anaerobic luszezurnvesmaaniits mo Tavorfi Oxidation a. Warm-up fissne 4. sumanamrdounievasndiuidonsté Teo lawmenizisan 5. munqmadmisle itu anaféinthile Snifty thus aziuinimfisiawinut Nedouayiue Second Wind szifeltsand ormmmtandowlusenssausn sesmmpontrtame szdunaien q unstily warm up @morouuisty azvialititnimaddmvuscasves Second Wind ‘Iwléise Stitch in the Side foommynitomvsoamulass Windy sewhadwoantiislyd 7 Tasametonio tuoi usiormseeron 4 meld theantrdssoluén uonvimnsswarqniunanneuieristias viorosnga Aeluiacld sunqdshinsmuite usidudygrchitia ‘wnmsmeoonfiewsosndiande nozanu use in- tescostal muscles wnsizifionanidushitosno rroumciinven RECOVERY PROCESS Wdongamreentindime néhadourcotinese wu ths 4, fifleatestumsoonintsmusstiuta doeemeh Wa 8 1, Restoration of muscle phosphagen. 2. Replenishment of myoglobin with oxygen. 3. Restoration of muscle glycoge 4. Removal of lactic acid from muscle and blood. Houfleensrrosc Some susie faedast ene ileus) “Oxygen Debt”? dation Oxygen Debt fo (unm 0, ftamutosm Wluvnewnfundssinnisaandadanw) ~ (vEaim 0, srrsmudosmalfluscusWnayian 4) 50. s F YO, duers/miny Figure 10 Components of oxygen DEBT. (Based on data from Fox, 1984). ©, Debt usa 2 components Fast component wie Alactacid O, Debt mutou stat bifeatesiunrinia lactic acid enw 381 0, AMosmmfinzurilesgmintietunts Pho- sphagen lundiaiol® 2. Slow component wia Lactacid O, Debt with eoushanly 0, Iuszoedistorrie tactic acid vinnthaouscifan usenastolatulsinsy siisatrsdudan ih Oxymyoglobin uaz muscle glycogen fhudy Restoration of muscle phosphagen wioonflecliiis ATP- PC dilvailuymerinity,do atu « inno 2620 hu saulngltern Oxygen system Taeshumas Car- bohydrate & fat metabolism #slineyaludathoan, aauttenlan®asnein Lactic acid system ludine me datunadislaunss ATP fistisdulmifiargnity vortttundhade usunodawves ATP findrstvaities ntuandalsndsmmfodituatis PC Ind udatogn vivlStundinde mrasiuvudésiumsatslas mason) dausastwguf 11 GLYCOLYSIS ‘Carbohydrate \, ‘ADP + Pi Figure 11 Energetics of phosphagen replenishment. (Based on data from Fox, 1984). 100. 7 Prouphagen E Reto a) © less than 10 see. very little $0" see "Som 5 @ sec ism 6) 40. 0 sec. 87% g | 120 sec. 93% 4 | 130 ec, om | tap en oon Pl Figure 12 Recovery time of phosphagen storage. (Based on data from Hultman, 1967). maistuadis Phosphagen stores & nazvialé netann vnmsitewuh aifuacsalundiande Wlu 2 wif udreeezemdudldly 3 wifl usnw 4h lw 20-30 Aunt usnfiinfiuernmaoentiagsne Phosphagen szgnatiiuuncifulundiauolatsnts ndamnainstumaeondiuenw aa wdwvostlilulumsooniatsmn on “Half time for phosphagen replenishment”.(°) asqufi 12 Rest Phosphagen Depletion Phosphagen Repletion Figure 13 The pattern of phosphagen depletion and repletion. During intermittent exer- cise. (Based on data from Saltin and Essen, 1971). Aunadtdnseondrsemwifuuuy Intermittent exercise rafivinin PC segnetivhunléitueds th Wnifia 90 Sul) asdudasienadrtgediswinly Gasmmadowalfe we intermittent exercise sama aenavfoiiviatias Fatigue AslindriMusurnutoh mswts PC nevaw ‘Whaflundrandeiitesms ©, annndumenf (Alac- tacid Oxygen Debt) vine ©, Debt fumariane vos PC fiezaaitian sdulungufslodtnaon fnfamewtion af PC szanluntiandousesrm 0.6 mole luvnciinrtu thilwgndeet! PC azau Vundiade 0.3 mole duftina PC fignlttimun vowwnfin asdoonns 0, teunh 4 fier Wows PC fhunnemulvafuintruido tuouanos Alactacid ©, Debt afrewins 20 fs 3.5 fer shundnintin dinrinoontrtomadhahsd Aun, PC wemane annnrimgauan aziii Alactacid O, Debt Ssfhanm annningjausn Replenishment of myoglobin with oxygen. 1 nn. vosntrantle a8 0, In myoglobinate 1" ml. amin 70 nn. Gnthutiia 30 n.n. artuerd ©, wfultlu myoglobin = 11 x 30 = 330 mi. wiitrfieainghaneinéaatoannmimln’ asia tana 0, dufulilu Myoglobin #thiurm 500 Mole va 0.5 fiat Gavzflenuditglusswhians wns, aonfints Tnuayeiszinm intermittent exercise whftues Myoglobin vaseantitsme 1. thovialinisazew lactic acid lundiuite uscifortias Troaynsthufa Intermittent ex. wm ©, sx7qwihfiy Myoglobin Vireiann luseusvin unearansen alta viutfiduoont all 2. maequl® O, ainiduifondanduriudtitl tw Mitochondria W dhuniifiidniigfiga vast ahinnwigon Auta wdddudogrwinli gas °, ‘¥N Molecule 109 myoglobin wislugén molecule 2 Hours Fat ‘Muscle Glycogen Content (Grams/Ke - Muscle) Hours of Recovery van dhenened io _% 30 4-30 + qrnameione wis dio 4 fill ws Mitochondria. maatianzsa O,-myoglobin ft nazvialaia ann aries Phosphagen fan faduwrstlé fommdsnusin ATP Masdisnd O,-Myoglobin wiidunavaalasarsagioty O, fy Hemoglobin aviuidwtininn 0, Wwifortanmtonvile 4s fo Partial pressure of 0,{@) wutth ©, partial pressure ¢ mamqwéaes funcion muilfluvazooninds uridotiaein °, partial pressure aqudu mas auddfernts: eri Guuszannduday ematosns 0, udutestns ©, -Myoglobin & daithudaunihuas Alactacid O, Debt #0 Restoration of muscle glycogen. mantisszaatulvaives Muscle glycogen = votustmduituerns eoquuss unsseesomnes msoanhais High Carbohydrate Diet and Protein Diet 5 Days Figure 14 The effect of diet on the rate of muscle glycogen replenishment following prolonged exercise. (Based on data from Hultman and Bergstran, 1967, and Piehl, 1974). quai 14 annnanoslfoontagsuyununy wfaCircuit exercise \ihiwam 2 ww. fadaiy wnfim udathe 3 ngs fo ngufl + aibiSuusemmernaiee wdsvnetadumsoantavemn nud 2 fudsemy ud Fat ust Protein ndufl 3 Suusemqud High Carbohydrate wuh :- 1. mantiassatulvaises muscle glycogen azifedulidestuusenmerszin High car- bohydrate 2. tiltuudszm Carbohydrate iso fa 4 fifusemu Fat uae Protein vemuthyianes muscle alycogen stisazeutulusifandnionlaimusnatsBa 1 ail « tuna 2580 wileeWmunufs 5 Tu a. flaudiesduvazmiown High-carbohydrate freetosrofls 46 wu. SeeeMnseteneay muscle slycogen Sulvaildidut arunnAnindotunntuds Wh 4, mushoseaw muscle glycogen Iwi mazvh Véraniofign luszeiaa 10 wu usmndeernns Wnty vimiusion q stromesaialyl"?) lunsdloantrdamoniiessosimdy 4 oanuss ann 4 unirrainduseny 4 use ndseimngnooninis 2 ou. usn (guA 15 uae 16) wh: (Normal Mined Di] ee [High Carbohydrate Diel ‘Muscle Glycogen Content (Grams/kg-musele) ‘Figure 15 The effect of diet on the rate of muscle glycogen replenishment following short term, high - intensity, intermittent exercise. (Based on data from Mac Dougall, et al, 1977). Tntermitent Cycling nudaarucinetumaoondhgamw 23 1. Ww 2 aa. urn wisaininfiy Gauithtntn azf@fuuazmimewin Carbohydrate 1a0 A ahinghifimsetas glycogen laluisanninonasadre shtadatig 2, fauiiezooniinds Intermittent exercise %= VW muscle glycogen nua Maidutusedoslititn- ftuusemmenrs high carbohydrate Wuikenm amifithiiwieves carbohydrate r7sumfifoaMe 3. ‘ahharh¥unbemuaiwn normal wie high carbohydrate myinefinsstienzaa muscle glycogen VWikutly 24 aw. 4, nsedraszsu Muscle glycogen Iwai nazvin Nameviofiqalussusiom 5 va. wan 5. flalfowrsfuvsemmino wort Inter- mittent exercise wwhisfimsatienzan muscle gly- cogen WiBaramaswersadisihteday mola 30 vf wsannvingiale Removal of Lactic Acid from Muscle & Blood. mafinga LA oaneinndintourcifion dif fasowtowdasuflurain Aerobic system. LA 4 qnuldowluifivestyithe > (ud 17) 1. gnulfeuntiuluit muscle glycogen & liver glycogen UsEwim 18% 2. gnulfuwluifu blood glucose wszanm 2%, 3, gmufouluifs protein thsinm 8% 4. gnalfowhifiu Co, war H,0 lunsdfi LA acgrldidundoonilumasts ATP Ws Troonte 0, usewrm 63% (nduufanw néudowale au ussla muniesld LA dhungasnla)('s) [Tactic Aid + Gracote Muscle Glycogen Content (Grams/g-muscle) Fre] [Giyconen] C0, +30 030s 307 “Minutes of Recovery Figure 16 The extent of muscle glycogen restoration immediately after exercise. (Based on data from Hermansen & Vaage, 1977). (Oxidizea) oto 30 30030 Percent of Lactic Acid Converted Figure 17 The fate of lactic acid (removed from blood and muscle during recovery period)- (Based on data from Brooks & Gaesser 1980).a san donne somfu Lactic Acid Removal 4 ifustauues Lactacid Oxygen Debt Component 4sezihfianoy unndhefivlunn onvasanneutls @ fesld dontu Half-time 109 LA O, Debt wésarnoantrdeaw deunlie aszsnm 15 wil use 79% Iu 30 wil fy 95% lu 1 ww. actly dovitninfimiitasuisty wmunistin 4 thy earecléWnaewhanausisusinceds dog 30 wifl unzannfign oo uit mainte LA ft seefaitdut 1. mrvontrdahuthuuutedatundortuitiy shaq fis 2 uuu Moantrtsrdomulioudtovin warhwanooniatadufluaas 4 sefifa LA isa miwonfeoniiatsinsion ynnmciiova 2, uuuvesnmaiin - nasernnantadesualaoud wonndslivinan 7 Snwonndassltoontatoun 4 gold wuhwanfitveontiwaun q sansofita LA AWsidontwanmnas 4 Boninfulungudoantrgsme auumamurecwn theoninian 4 ansortutula ‘ainga semanvariada LA WéiSonswanfiooniiais tng, wsichuseozidlusas q ozduamsvintundosn poniiademondawlanudanaseewnludiny mzoon Ardonman 4 fedomlUdoreiia LA Wifauacwin daa Vuihmlgdtonseelins Warm down uns inde LA dovBoondrWormunmausianeraTauRe emufans ‘hidinh sof unclivintaogull 5 wit vfosnnnintuerliunatian Recommended Recovery Times after Exhaustive Exercise Recovery Process Restotation of m. phosphagen (ATP-PC) Repayment of the alactacid O, Debt Restoration of O, myoblobin Restoration of m. glycogen = 10 br. Removal of LA from m. & | 30 mi 1 hr. Repayment of the lactacid O, Debt WARM-UP madufasiounnfnoanhamuntomauist foiuindsdutiedisun Momquanmoussm 1. Haugungiverhomousentinde doer iduaarialy maz enzyme activity WI munamy Wumalusian . = sltifiandion use Oxygen fundies nitude — Ruerassvesnsmadavasnthanita = Viuenalvesugfinmoult 2, aaqvanafartuidantuidusntiuderte ‘ai Ausnolwynwooniafsmworuussuaes addy 3, aamauimsuronshiaitle du uacdonszen Tnamelumarlgussann 4 wfomnatagy 4 4. duamadiutela mutuidu iannadule Min Max 2 min. 3 min. 3 min, 5 min. 1 min, 2 min. 46 hr. (after prologned ex.) 5 hr. 24 hr. (after intermittent ex.) 1 hr. (ex.-recovery) 1 hr. (rest-recovery) 1 br. 30 min. due dunouvoamsguunios® 1, Passive warm-up a Lidinauiwistienwly shotinudalngasiumreutadoonnaten du Wk diathermy muses 7 faclilumsuisly viol sulla wfoudtusionitaintaion q Male 2. Active warm-up Utznouda 2 429 2.1 Informal warm-up vaznouray = Stretching activities wannthundielng) 4 onszgn itu me wis néide gastrocnemius \Sufoonne when azlwn ues nozgndunds nite Quadriceps ‘Ins uu Tau ndianie- wihvios wh usedouh Wirinksanm 20-30 wif — Calisthenics if active exercise vosntiuodelng) q Trvamentiudatesdostttyi a1 avi « hannwu 2630 mmutisin Wh 5-10 wit (Wiviania stretching ex.) we malin Bridge ‘wa ussazTwn - jumping jacks fou dautus: Gastrocnemius wudstangitua nitude Quads datauuntisas 4 usivinued adina Shoulder, arm, chest-push-ups Abdominals-Bent knees sit-up, leg raising. 2.2 Formal warm-up fama Active ex. Tramvnvimanfentiufiae uisty iu Jouislomo: domnolttuntouty counu isurjauosltagiagosgn icgrumuas thud Waltdremousurthg Aerobie state shumurzo: Second wind oifiumatinuddatud tuvasssuy Lockers Showers ngrmuchetomnoenrhgtimy 25 nitandousemmens 4 ontethaaty fo-mum wn-ewm dai Warm-Down mariowamadenusaithoshsanndanqn 1. sansonerzdu LA tudor uazndide Vitty SothinMuszus Recovery (exercise-recovery) 2, dhfsnaufonfinfuogluntaudetoantrts Auudaunn (20 urhuosifonfinduandindedums unt) thugroentréemutufienatulainaeda linha Holton uiosnuosnfowalemaunawld - ew Yualld usima warm down sevivlindundedsdu thay deduidonfigninfultttoonursrnndiantels Walk Venous retum (Rasumudulafintss inn AFmadsblukuow luudaesevosnrsusaty ussaulwg) Warm-up rretisls Warm-down fi wheoumatase Training Competition Figure 18 Warm-up and warm-down. brads 1. Struss RH. Sports Medicine and Physiology. Philadelphia : W.B. Saunders, 1984, 2. Fox EL. Sports Physiology. 2 ed. Philadelphic W.B, Saunders, 1984. 3. Fox EL, Energy sources during rest and exercise, In : Stull GA, ed. Encyclopedia of Physical Education, Fitness, and Sports. Salt Lake City ; Brighton, 1980, 4. Fox EL, Mathews DK. The Physiological Basis of Physical Education and Athletics. 3 ed., Philadelphia : W.B. Saunders, 1981. 5. Essen B. Intra muscular substrate utilization during prolonged exercise. Ann NY Acad Sci 1977; 301 : 30-44 6. Christensen EH, Hansen O. Arbeitsfahigkeit und Ehmabrung Skand. Arch Physiol 1939; 81 : 160-175 7. Tesch P, Sjodin B, Karlsson J, Thorstensson ‘A. Muscle fatigue and its relation to lactate accumulation and LDH activity in man. Acta Physiol Scand 1978 Aug; 103(4) : 413-420 8. Di Prampero PE, Peeters L, Margaria R. Alactic O, debt and lactic acid production after exhausting exercise in man. J Appl Physiol 1973 May; 34(5) : 628-632 9. Hultman B. Bergstrom J, Anderson NM. Break- down and resynthesis of phosphorylcreatine and adenosine triphosphate in connection80 san. dinsmngnmet mami with muscular work in man. Scand J Clin Nov; 71 : 140-150 Lab Invest 1967; 19: 56-66 12. Piehl K. Time course for refilling of glycogen 10. Saltin B, Essen B. Muscle glycogen, lactate, stores in human muscle fibers following ATP. and CP in intermittent exercise. In : exercise-induced glycogen depletion. Acts Pemow B, Saltin B, eds. Muscle Metabolism Physiol Scand 1974 Feb; 90 : 297-302 During Exercise. New York : Plenum Press, 13. Brooks GA, Gaesser GA. End points of lactate 1971, 419-424 and glucose metabolism after exhausting 11. Bergstrom J, Hermansen L, Hultman E, Saltin exercise. J Appl Phydiol 1980 Dec; 49(6) : B. Diet, muscle glycogen and physical per- 1057-1069 formance. Acta Physiol Scand 1967 Oct- ymasmdioseniuduadutotud 1 Wounumiud wa. 2530