Michael Watson

Exercise Physiology LO6

During a 1500 metre race the athlete will use each of the three energy systems Aerobic: this system is used through the majority of the race. It involves use of the fat stored in the body and the bodys glycogen stores. Fat is stored in the body and can only be used when oxygen is present and with fat being very high in energy for use athletes stay at a pace which this store will be utilised to its maximum potential. The body will also use glycogen stores; these are stored in the liver or skeletal muscle and can be used without oxygen but are used during the aerobic system. This would be use through the first 1000 metres of the race where the pace is steady and set by the leader Lactate/Anaerobic system: when the athlete reaches the last 500 meters their oxygen consumption will be at its maximum due to the pace increase so burning more fat isnt possible. The body uses the glycogen stores in the liver and skeletal muscle this will deliver the extra energy need to increase and maintain the athletes pace during the last 500 meters. Production of lactic acid occurs when using this system, glycogen does not require oxygen to be used so the lactic acid is produced as a waste product. The acid builds up in the skeletal muscle and causes a burning sensation and can cause muscle cramping. Oxygen consumption is at its maximum meaning the lactic acid cannot be disposed of from the muscle and builds up over time. Phosphocreatine system (PC): the PC system consists of phosphate and creatine and together they cause resynthesis ATP. Creatine is stored in very small quantity in the body so this system can only last from three to ten seconds, the athlete would only use this system in the last 100 meters of the race attempting a full sprint to the finish line. An athlete will also use this system at the very beginning of the race for maybe 10 meters as the body goes from low aerobic state into the PC system to allow the aerobic system to adjust to new speed being produced Due to the use of all three energy system during the event, there is an build up of lactic acid in the muscles there are a number of ways of aiding your body in removing the lactic acid: 1. Breathing. Deep breathing will increase the amount of oxygen being taken into the body and the blood stream. The oxygen is transported to the muscle which is used as full for energy but after exercise with the build up of lactic acid it helps to oxidise the acid into pyruvate which can be use to fuel the citric acid cycle which is the gateway to aerobic metabolism of molecules. The lactic acid is oxidised and removed from the muscle to be used as a recovery fuel for the body or re used as an source of energy for the body. 2. Drinking Water. Keep plasma levels in the blood stream high to allow effective transports of red blood cells which carry oxygen around the body. Aiding the oxidation of lactic acid and its removal from the muscles. The body can also turn lactic acid into glucose through a complex system. The glucose is used as energy which then turns into pyruvate through glycolosis, it is then turned into a lactate when used, and from the Lactate it is then transported through the blood stream to

Michael Watson the liver where it follows the same process in reverse. It can then be transported from the liver through the blood stream back to skeletal muscle to be used for movement. The body can remove waste products via active recovery. Using the muscle pump, breathing pump and valves the body can move waste products around and out of the body via excretion or recycling of the products to be used elsewhere in the body The athlete is referred to as being in oxygen debt this is because of the intensity of the exercise being performed. Oxygen debt is when exercise is being performed to such an intensity where oxygen cannot be supplied fast enough to muscle fibres, the oxygen their after is taken from haemoglobin and myoglobin which are contained in the muscle fibres. The oxygen debt must be settled after exercise so your body takes in more oxygen to replenish the haem and myoglobin oxygen stores after this is refilled the process of EPOC begins. Excess post-exercise oxygen consumption is caused by the decrease in activity and the rate of oxygen intake. Now that the oxygen debt is settled the body can return to homeostasis mean that the extra oxygen intake is no longer needed, the body returns to a resting rate which includes decreased heart rate, blood pressure and breathing rate. Within three to five minutes after exercise the athlete should be at a more normal rate of oxygen consumption. From low intensity exercise, EPOC usually takes place after 30 seconds of stopping and complete EPOC recovery in several minutes. Recovery from more strenuous exercise, which is often accompanied by increase in blood lactate and body temperature, may require 24 hours or more before re-establishing the pre-exercise oxygen uptake. The amount of time will depend on the exercise intensity and duration. High intensity exercise like the 1500 meters can require up to 24 hours re-establishing the pre-exercise oxygen uptake. The type of event including intensity and duration will also directly affect the EPOC. The first replenishment will be the phospocreatine system then the anaerobic as these systems can be recovered when they are not being use, being in an aerobic state will replenish the systems. Energy stores will need to be replenished after the event. Consuming simple sugars from a sports drink straight after the race to within 30 minutes will help replenish glycogen stores in the liver and the deficit in the muscle fibres also consuming essential amino acids from high quality proteins will aid in recovery of the muscles after the race aim to have protein at maximum before a half hour of finishing the race. A meal after the race containing a larger amount of complex carbohydrates a good amount of protein as well as vitamins and minerals will all help recovery rates and replenish depleted stores around the body. This meal should be consumed within two hours of the race key vitamins and minerals like vitamin c (broccoli and sprouts) help protection of cells and maintains healthy connective tissue as well as organs, Iron (dark green vegetables) aid in creating red blood cells which carry oxygen, Calcium (milk) ensures bone density is high. This meal will ensure a quicker recovery and decrease the chance of getting DOMs the next day.