Who has more water?

Energy and Training

Do Now

Challenge: suggest reasons why

Fat does not store/hold onto water, therefore, someone with less fat, usually has more water stored in tissues

Energy and Training

Guess how much blood is in each part of the body

A.2.1.1—Water and electrolyte balance is necessary for effective functioning of the body and is influenced by the environment

Challenge: suggest reasons why the liver and kidneys need a large amount of water

50 – 80% of the body is composed of water

66% is in the cells (intercellular)

33% is outside of the cells (extracellular)

Define the process of osmosis

Energy and Training

State where the water and electrolyte intake occurs

Water and electrolyte intake occurs via the large intestine.

Challenge: Contrast solute, solvent and solution

1. Evaporation from the skin (sweat)
2. Evaporation from the respiratory tract (breathing)
3. Excretion from Kidneys (urine)
4. Excretion from Large Intestine (faeces)

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Energy and Training

List 4 ways we lose water

Loss of fluids and electrolytes occurs via evaporation through the skin and the respiratory tract, and excretion via osmosis.

Challenge: Explain how our body detects low levels of water

1. Osmoreceptors
2. Antidiuretic hormone (ADH)
3. Hypothalamus
4. Pituitary gland
5. Aquaporins
6. Collecting Tube
7. Negative Feedback
8. Urine Volume
9. Urine Concentration

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Dehydration, hypernatremia and hyponatremia are three states that can occur if water and electrolyte balance is not maintained.

In groups of 3:

1. Dehydration
2. Hypernatremia
3. Hyponatremia

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Cause:

Symptoms:

Impacts on Electrolytes

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Dehydration, hypernatremia and hyponatremia are three states that can occur if water and electrolyte balance is not maintained.

Challenge:

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Dehydration, hypernatremia and hyponatremia are three states that can occur if water and electrolyte balance is not maintained.

• B - Dehydration occurs when the body loses more water than it takes in.
• C - Hypernatremia occurs when sodium levels increase due to excessive water loss or inadequate intake.
• A - Hyponatremia occurs when sodium levels in the blood become too low, often due to overhydration.
• D - Electrolyte imbalance refers to the body's inability to maintain appropriate electrolyte levels, leading to various health issues.
• E - Water intoxication is a condition caused by consuming excessive amounts of water without electrolytes.
• F - Sodium is a key electrolyte that helps regulate fluid balance and many other bodily functions.
• G - Thirst is the body’s signal indicating the need to drink water to avoid dehydration.
• H - Cellular dehydration occurs when cells lose water, often leading to organ dysfunction.
• I - Endurance exercise increases the risk of both dehydration and electrolyte imbalances, requiring careful hydration strategies.
• J - Electrolyte replenishment is necessary after exercise to restore sodium, potassium, and other essential electrolytes.

Ultrafiltration

Cortex

Medulla

Reabsorption of water

Pelvis

Collecting ducts in pelvis deliver urine to ureter

Ureter

Carries urine to the bladder

Renal Vein

Renal Artery

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Knowledge of the function of the nephron and the structure of the kidneys are not assessed.

renal vein

(filtered blood)

renal artery

(unfiltered blood)

ureter

(urine)

• no change in proteins – not filtered
• less urea and toxins
• less oxygen
• less glucose
• more carbon dioxide
• less salts and ions (if in excess)
• less water (if in excess)

urea

toxins

water

salts

ions

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Knowledge of the function of the nephron and the structure of the kidneys are not assessed.

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Knowledge of the function of the nephron and the structure of the kidneys are not assessed.

The hormone ADH balances the water concentration of the blood by changing the permeability of the collecting duct by opening aquaporins.

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Knowledge of the function of the nephron and the structure of the kidneys are not assessed.

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Dehydration, hypernatremia and hyponatremia are three states that can occur if water and electrolyte balance is not maintained.

The Loop of Henle generates a high concentration of solutes in the cells and fluid of the medulla. Output of urine is more dilute than input

Na⁺ is pumped out via active transport

Cl^- flows

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Overall Effects:

• Filtrate Volume decreases
• Output is more dilute (slightly)
• Large amounts of salts removed

Countercurrent flow maintains gradient

Na⁺

Na⁺

Na⁺

The medulla is a high solute concentration (lots of Na⁺), the water moves out of the loop of Henle

H20

H20

H20

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Knowledge of the function of the nephron and the structure of the kidneys are not assessed.

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Knowledge of the function of the nephron and the structure of the kidneys are not assessed.

• K⁺ & Na⁺ are required for nervous impulses and also water retention in the kidney

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Sodium and potassium are electrolytes that are essential to maintain water balance and proper muscle and nerve function.

Challenge: what would happen if we didn’t have Na or K or water?

Osmoreceptors

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Electrolyte balance is regulated by the hypothalamus, pituitary gland and kidneys.

Hypothalamus

Pituitary

High Water

Decrease ADH

Close/Decrease Aquaporins in Collecting Duct

Increase Urine Volume

Osmoreceptors

Low Water

Hypothalamus

Pituitary

Increase ADH

Decrease Urine Volume

Open/Increase Aquaporins in Collecting Duct

Osmoreceptors detect…

The hypothalamus signals…

The pituitary (posterior) gland….

Antidiuretic Hormone (ADH) is released from….

Acts on the…

This hormone triggers the….

This causes the urine…

Energy and Training

Describe the process of negative feedback using water retention and ADH as an example

Dehydration, hypernatremia and hyponatremia are three states that can occur if water and electrolyte balance is not maintained.

Challenge: what conditions are involved with high and low salt concentrations?

Energy and Training

How do you know an athlete’s water loss?

Water and electrolyte balance can be measured in a variety of ways, including body weight, urine colour and osmolarity.

What do you think steady-state means?

• Steady state is a condition during exercise where the body’s oxygen supply meets its demand, allowing heart rate and breathing rate to stabilise at a consistent level.

Energy and Training

Suggest the effect on water levels for extended periods of steady-state exercise?

Cardiovascular drift is caused by water loss from the body or an increase in core body temperature during a prolonged steady state of submaximal (or aerobic) exercise in thermoneutral and hot environments.

Challenge: Suggest some sports or activities which are steady state

• Cardiovascular drift is a phenomenon that occurs due to _____ from the body or an increase in _____ body temperature. It typically takes place during a _____ steady-state of _____ (or _____) exercise, especially in _____ and hot _____.

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• Word Bank: water loss, core, prolonged, submaximal, aerobic, thermoneutral, temperature, environments

Energy and Training

Suggest the effect on water levels for extended periods of steady-state exercise?

Cardiovascular drift is caused by water loss from the body or an increase in core body temperature during a prolonged steady state of submaximal (or aerobic) exercise in thermoneutral and hot environments.

Challenge: Explain the physiological needs due to exercising for a long period of time

Blood plasma levels decrease = decrease in stroke volume (ml) and increase in HR (bpm) to compensate

Energy and Training

What are the physiological changes during steady state exercise?

Cardiovascular drift is caused by water loss from the body or an increase in core body temperature during a prolonged steady state of submaximal (or aerobic) exercise in thermoneutral and hot environments.

Challenge: Justify why the overall CO will decrease?

Cardiovascular drift is…..

It occurs as a result of…

Which triggers an increase in…

Which causes more…

A reduction in….

This causes the blood pressure to…..

Which __________ the stroke volume…

As a result, the heart rate…

The cardiac out…

This can be prevented by….

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Energy and Training

What are the physiological changes during steady state exercise?

Cardiovascular drift is caused by water loss from the body or an increase in core body temperature during a prolonged steady state of submaximal (or aerobic) exercise in thermoneutral and hot environments.

1. Cardiovascular drift occurs due to water loss from the body or an increase in core body temperature.
2. As a result of prolonged aerobic/steady state exercise
3. Increased vasodilation
4. Increased blood flow to the skin
5. Increased amount of heat energy lost to the environment
6. Decrease in plasma volume/blood volume
7. Leads to a decrease in blood pressure
8. Decrease in stroke volume
9. Increase in HR slightly to offset SV decrease
10. Cardiac Output remains stable

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Energy and Training

Describe the concept of cardiovascular drift and its effects on heart rate and cardiac output. (6 marks)

Relative contributions of macronutrients to bodily functions depend on an individual’s body composition, age, sex differences and activity level.

Challenge: suggest examples of steady state exercise

Energy and Training

Compare and contrast dehydration, hypernatremia, and hyponatremia in terms of their causes, symptoms, and consequences on athletic performance. (7 marks)

Relative contributions of macronutrients to bodily functions depend on an individual’s body composition, age, sex differences and activity level.

• Explain how the cardiovascular system adapts during prolonged, submaximal exercise in a hot environment. (5 marks)
• Explain how the body regulates water and electrolyte balance during exercise. Discuss the role of hydration and electrolyte intake in maintaining performance and preventing heat stress. (6 marks)
• Describe the effects of dehydration on exercise performance. Include the physiological mechanisms that are affected and how they influence endurance activities. (5 marks)
• Discuss the different ways in which water and electrolyte balance can be measured, and explain the advantages and limitations of each method. (6 marks)
• Explain how cardiovascular drift can influence the performance of athletes during long-duration events. In your answer, include the effects on stroke volume, heart rate, and blood flow distribution. (7 marks)
• Define steady state in the context of exercise physiology and discuss how it is affected by environmental factors such as temperature and humidity. (5 marks)
• Describe the role of chemoreceptors, baroreceptors, and proprioceptors in regulating cardiovascular function during exercise. (6 marks)

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Energy and Training

Practise PPQ

Relative contributions of macronutrients to bodily functions depend on an individual’s body composition, age, sex differences and activity level.

I’m found on your plate, colorful and bright,

In veggies and grains, a rainbow delight.

Proteins, carbs, and fats I bring,

Helping your body to dance and sing.

I keep you healthy, strong, and light,

Eat me daily; I’ll make you feel right. What am I, in every bite?

Energy and Training

Can you solve the riddle?

A.2.2.1—Macronutrients (carbohydrates, proteins and lipids) provide sources of energy to maintain bodily functions during growth, rest and physical activity.

Challenge: What is the opposite?

Energy and Training

The availability of macronutrients and their metabolization within our body influences health and performance.

Challenge:

• Carbohydrates 17kj/gram or 4kcal
• Proteins 17kj/gram or 4kcal
• Lipids 38kj/gram or 9k/cal

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Energy and Training

The availability of macronutrients and their metabolization within our body influences health and performance.

Challenge: Give some examples of HR

• Step 1: Macronutrient Breakdown
• For each day, calculate your total intake of macronutrients (carbohydrates, proteins, and fats).

​

• Compare your intake to recommended daily macronutrient ratios:
• Carbohydrates: 45-65% of total calories
• Proteins: 10-35% of total calories
• Fats: 20-35% of total calories

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Energy and Training

Page 8

• BMR is the energy your body needs at rest to maintain vital functions (breathing, circulation, digestion)

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Energy and Training

Calculate Basal Metabolic Rate (BMR)

https://www.inchcalculator.com/mifflin-st-jeor-calculator/

• Compare your results to the average macronutrient distribution for your age, sex, and activity level (use online resources such as the Institute of Medicine's guidelines or a registered dietitian’s recommendations).

Energy and Training

Page 8

• Micronutrient Recommendations
• Key vitamins and minerals depend on age and gender:
• Calcium: 1,000 mg/day (adults), 1,300 mg/day (teens).
• Iron: 8 mg/day (men), 18 mg/day (women of childbearing age).
• Vitamin D: 600 IU/day (adults), 800 IU/day (older adults).
• Folate: 400 mcg/day for all adults.

Energy and Training

Page 8

• Energy Intake
• Energy Consumption:
• Energy Storage:
• Basal Metabolic Rate:

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Energy and Training

The availability of macronutrients and their metabolization within our body influences health and performance.

Challenge: how are energy consumption, exercise and BMR linked?

• The total amount of energy (calories) you get from food and drinks.
• The amount of energy your body uses to perform all activities
• . The energy your body saves for later use, mainly in the form of fat or glycogen
• The number of calories your body needs to perform basic life-sustaining functions

Energy and Training

These can be adjusted for the specific demands of the activity and the sportsperson’s sex differences, age and activity level.

1. How does the individual’s diet reflect their lifestyle and activity level in terms of macronutrient balance? What changes might improve their overall nutrition?
2. In what ways does the caloric intake align with or differ from the needs of their lifestyle or fitness goals?
3. What patterns or gaps do you notice in their intake of vitamins and minerals, and how might these impact their health or performance?
4. How well do the timing and spacing of their meals and snacks support their energy levels and daily activities? What could be adjusted?
5. What role does hydration appear to play in their overall diet, and how might it affect their health, performance, or recovery?
6. Does the quantity of food consumed at each meal or snack seem appropriate for the individual’s energy needs and activity level? What observations can you make?

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Energy and Training

The availability of macronutrients and their metabolization within our body influences health and performance.

• Recap Quiz of blood and arteries

• formation of haemoglobin in the red blood cells to carry oxygen. 
• Sources include liver, beans, red meat, cornflakes and other breakfast cereals. 
• deficiency disease: anaemia with symptoms of tiredness, pale and a low red blood cell count. 

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Energy and Training

Describe the importance of iron

Iron is a component of haemoglobin and myoglobin and helps both of them to transport oxygen for aerobic respiration.

Challenge: Why is it important for females to maintain their iron levels?

• connective tissue giving us strong supple skin. 
• Sources include citrus fruits, (oranges, lemons, limes etc.) 
• deficiency disease: scurvy with symptoms of bleeding gums and joints (bleeding under the skin). 

Energy and Training

Describe the importance of vitamins

Vitamins support tissue synthesis and act as regulators of metabolic reactions, which release energy.

Challenge: Why is it important for females to maintain their iron levels?

• Helps the body to absorb calcium and in the formation of strong bones and teeth. 
• Sources include milk and exposure of your skin to the sun. 
• deficiency disease rickets with sufferers having bended limbs. 

Energy and Training

Describe the importance of vitamins

Vitamins support tissue synthesis and act as regulators of metabolic reactions, which release energy.

Challenge: Why is it important for athletes to include Vit d in their diet?

Calcium: 

• This is used in the formation of strong bones and teeth. 
• Sources include milk, cheese and yoghurt. 
• Not enough calcium in the diet will lead to the deficiency disease osteoporosis with symptoms brittle bones that can easily break. 

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Energy and Training

Describe the importance of calcium

Calcium is a component of bone and connective tissue and plays a role in muscle contraction.

Energy and Training

Describe the importance of calcium

Calcium is a component of bone and connective tissue and plays a role in muscle contraction.

Energy and Training

Describe the importance of calcium

Calcium is a component of bone and connective tissue and plays a role in muscle contraction.

Actin

Tropomyosin

Troponin

Ca+ released by the sarcoplasmic reticulum attaches to the troponin

The tropomyosin moves off the actin binding sites

Myosin attaches to the actin binding sites

You should avoid swimming immediately after eating, as it will cause stomach cramps and discomfort.

Energy and Training

True or False

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

False

Drinking too much water during exercise can cause gastrointestinal discomfort and bloating.

Energy and Training

True or False

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

True

Eating high-fat or high-fiber foods before exercise can lead to gastrointestinal distress.

Energy and Training

True or False

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

True

Exercising on an empty stomach always leads to nausea and stomach cramps.

Energy and Training

True or False

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

False

Mechanical factors, like running or jumping, can cause gastrointestinal discomfort due to the constant jarring of the body.

Energy and Training

True or False

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

True

1. Physiological
2. Mechanical
3. Nutritional

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Energy and Training

Gastrointestinal (GI) discomfort during exercise can arise due to physiological, mechanical, and nutritional factors:

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

Challenge: Can you suggest reasons why and how?

Body Composition

Energy and Training

What factors affect our energy requirements?

Relative contributions of macronutrients to bodily functions depend on an individual’s body composition, age, sex differences and activity level.

Age

Activity Level

Gender

• Fat – 15-30%
• Carbohydrates 55%-75%
• Protein 10-15%

1. Eating too much protein will turn it all into muscle.
2. Carbohydrates make you gain weight, so cutting them out will help you lose fat.
3. You only need to eat protein immediately after a workout to build muscle.
4. Cardiovascular exercise will help you lose weight faster than resistance training

• Glycogen Stores = ~400g in the muscles % 100g in liver
• Main energy substrate
• Glycemic Index (GI) refers to the rate at which chemical digestion can occur.
• Simple Sugars have a high GI
• Complex Starch and Carbohydrates have a low GI

Energy and Training

These can be adjusted for the specific demands of the activity and the sportsperson’s sex differences, age and activity level.

Energy and Training

Relative contributions of macronutrients to bodily functions depend on an individual’s body composition, age, sex differences and activity level.

Energy and Training

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

• Low Energy Availability (LEA) is a condition that occurs when an individual’s energy intake (calories consumed) is too low to meet both their exercise demands and the basic physiological needs of the body.

Sarah is a long-distance runner who trains for several hours daily. She has recently adopted a low-carbohydrate diet to lose weight but has been feeling increasingly fatigued, struggling with endurance during training, and experiencing slower recovery times.

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Energy and Training

Case Study 1: Endurance Athlete

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

1. How might Sarah’s low carbohydrate intake be affecting her performance and recovery?
2. What adjustments could be made to her diet to support her endurance training while helping her manage her weight?
3. How could she incorporate carbohydrate timing around her workouts to optimise energy levels?

Energy and Training

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

David is a powerlifter focused on building strength. He consumes a high-protein diet but has been eating fewer calories to stay in a lower weight category. Recently, he has noticed reduced energy during lifts and difficulty in hitting his strength goals.

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Energy and Training

Case Study 2: Strength Athlete

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

1. How might David’s caloric deficit impact his strength and performance?
2. What changes could be recommended to help him maintain strength while managing his weight category?
3. How does low energy availability potentially affect muscle mass and recovery for a strength athlete like David?

Energy and Training

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

Saki is a competitive swimmer training intensely six days a week. Despite her rigorous schedule, she often skips meals to stay lean. Lately, she has experienced fatigue, frequent colds, and irregular menstrual cycles.

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Energy and Training

Case Study 3: Female Athlete

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

1. What signs in Saki’s case suggest that she might be experiencing low energy availability (LEA)?
2. How might LEA be affecting her immune system, hormonal health, and performance?
3. What dietary strategies could help Saki meet her energy needs while maintaining her athletic goals?

Energy and Training

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

• intentionally restrict calories to maintain a specific body weight
• unintentionally do not consume enough food to match their activity levels.

Energy and Training

LEA can result from insufficient caloric intake relative to high levels of physical activity.

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

Challenge: Suggest reasons why athletes might restrict the amount of calories/nutrients they are consuming

How do you feel if you don’t eat?

• Hormonal imbalances (e.g., reduced estrogen in women and testosterone in men).
• Weakened immune function, leading to more frequent illness.
• Menstrual disturbances in female athletes (amenorrhea)
• Decreased bone density, increasing the risk of stress fractures.
• Fatigue, irritability, and impaired concentration.

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Energy and Training

What are the Health Impacts of LEA?

Low energy availability (LEA) is a state in which the body has insufficient energy to support physiological functions needed for optimal health.

RED-S recognizes the diverse impacts of energy deficiency across multiple body systems.

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Energy and Training

Relative energy deficiency in sport (RED-S) is a consequence of prolonged LEA.

Challenge: Can you remember this: "My Health Means Better Inner Care.“?

• Metabolic: Reduced resting metabolic rate.
• Hormonal: Disruptions in hormones like estrogen, testosterone, and cortisol, which impact bone density, menstrual function, and stress response.
• Menstrual Function: Menstrual irregularities in females, such as amenorrhea.
• Bone Health: Lower bone density, increasing risk of fractures and osteoporosis.
• Immune Function: Increased susceptibility to illness and infection.
• Cardiovascular Health: Potential risks to heart health, such as decreased blood pressure and heart rate.

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Energy and Training

Relative energy deficiency in sport (RED-S) is a consequence of prolonged LEA.

• Energy and RED-s Quizlet

Energy and Training

Relative energy deficiency in sport (RED-S) is a consequence of prolonged LEA.

• Blood flow redistribution
• Hormonal changes
• Dehydration

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• Impact from movement
• Posture

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• Type and timing of food intake:
• Hydration strategy:
• Ingredients

Energy and Training

Gastrointestinal (GI) discomfort during exercise can arise due to physiological, mechanical, and nutritional factors:

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

Energy and Training

Gastrointestinal (GI) discomfort during exercise can arise due to physiological, mechanical, and nutritional factors:

Nutritional strategies related to macronutrient consumption prior to and during exercise can affect gastrointestinal comfort and sporting performance.

2.8 Respiration

What happens when you burn sugar?

Do Now

• All sugar molecules contain a lot of energy.
• This energy is released rapidly in combustion,
• the temperature can reach 300°C .
• This energy release is too rapid for living cells .

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Cell respiration is the controlled release of energy from organic compounds in cells to form ATP.

2.8 Respiration

What is cell respiration?

2.8.U1 Cell respiration is the controlled release of energy from organic compounds to produce ATP

2.8 Respiration

Where does energy come from?

2.8.U1 Details of the metabolic pathways of cell respiration are not needed but the substrates and final waste products should be known

True or False: Glucose is the only molecule that can be broken down to release energy?

2.8.U1 Cell respiration is the controlled release of energy from organic compounds to produce ATP.

2.8 Respiration

What is the equation for respiration?

2.8.U1 Cell respiration is the controlled release of energy from organic compounds to produce ATP.

2.8 Respiration

Draw and annotate a molecule of ATP to show how it stores and releases energy

2.8.U2 ATP from cell respiration is immediately available as a source of energy in the cell.

Mono = 1

Di = 2

Tri = 3

Pi =Inorganic Phosphate

What do we use this energy for?

2.8 Respiration

List 6 cellular processes that use ATP as a source of energy

2.8.U2 ATP from cell respiration is immediately available as a source of energy in the cell.

Muscle Contraction

Protein synthesis

DNA and RNA replication

Active Transport

Vesicle Transport

Cell Signaling

• Anaerobic respiration involves the partial breakdown of organic molecules for a small yield of ATP (no oxygen required)
• Aerobic respiration involves the complete break down of organic molecules for a larger ATP yield (oxygen required)

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2.8 Respiration

2.8.U3 Anaerobic cell respiration gives a small yield of ATP from glucose.

2.8.U4 Aerobic cell respiration requires oxygen and gives a large yield of ATP from glucose.

• The energy continuum aids in describing the relative contribution of each energy system depending on the nature of the activity.

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Energy and Training

Energy and Training

The energy continuum aids in describing the relative contribution of each energy system depending on the nature of the activity.

• Fuel Source: Phosphocreatine
• Duration: 0-10 Seconds
• Oxygen Requirement: Anaerobic (No O2)
• Rate of ATP Production: Very Fast
• ATP Yield: 1 per PCr Molecule
• By Products: None
• Activity Intensity: Very High Intensity (sprinting, lifting)
• Recovery Time: 2-3 Mins (PCr replenishes quickly)

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Energy and Training

What is the Phosphagen/PCr (ATP-PC) System?

The energy continuum aids in describing the relative contribution of each energy system depending on the nature of the activity.

• Fuel Source: Glucose
• Duration: 10 Seconds to 2 minutes
• Oxygen Requirement: Anaerobic (No O2)
• Rate of ATP Production: Fast
• ATP Yield: 2 per Glucose Molecule
• By Products: Lactic Acid
• Activity Intensity: High Intensity (400m Run)
• Recovery Time: 30-60 Mins (to clear lactic acid fully) or 30 seconds- 3mins between sets

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Energy and Training

What is the Glycolytic System?

The energy continuum aids in describing the relative contribution of each energy system depending on the nature of the activity.

• Fuel Source: Carbohydrates, fats
• Duration: over 2 minutes
• Oxygen Requirement: Aerobic (O2 required)
• Rate of ATP Production: Slow
• ATP Yield: 34-38 per Glucose Molecule
• By Products: Carbon Dioxide + Water
• Activity Intensity: Low to Mod Intensity
• Recovery Time: Hours to restore glycogen stores

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Energy and Training

What is the Aerobic System?

The energy continuum aids in describing the relative contribution of each energy system depending on the nature of the activity.

Energy and Training

The energy continuum aids in describing the relative contribution of each energy system depending on the nature of the activity.

How true is this?

Energy and Training

What is the gut microbiome?

A.2.2.3—The gut microbiome influences the health and performance of an individual.

• https://www.youtube.com/watch?v=B9RruLkAUm8

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• How the brain can affect gut health (e.g., stress leading to digestive issues)?
• How the gut can influence the brain (e.g., gut bacteria affecting mood or cognition?.

Energy and Training

What is the gut microbiome?

A.2.2.3—The gut microbiome influences the health and performance of an individual.

Trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in the digestive tract, particularly the intestines.

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Energy and Training

What is the gut microbiome?

A.2.2.3—The gut microbiome influences the health and performance of an individual.

Challenge: approx. how many kg of microbes live in a human?

• Extracts and synthesises nutrients e.g. Vitamin B and Vitamin K
• Helps absorb Minerals such as Calcium
• Prevents and Competes with pathogens

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Energy and Training

What is the role of gut microbiome?

A.2.2.3—The gut microbiome influences the health and performance of an individual.

Challenge: approx. how do they compete with pathogens?

• Serotonin – mood regulation and sleep
• Dopamine – movement, motivation (attention), memory and mood
• Cortisol – stress

Energy and Training

How does lifestyle affect the gut microbiome and our Mental Health?

Genetics, diet, medications and lifestyle influence the microbiome.

• The enteric nervous system (ENS), often referred to as the "second brain," is a complex network of neurons that governs the function of the gastrointestinal (GI) system.
• It is a division of the autonomic nervous system, and while it operates independently of the brain and spinal cord, it communicates with them through the vagus nerve

Energy and Training

How does lifestyle affect the gut microbiome and our Mental Health?

Genetics, diet, medications and lifestyle influence the microbiome.

Challenge: What part of the syllabus does this link to?

• A) Reducing the number of harmful bacteria in the gut
• B) Providing energy for colon cells
• C) Enhancing the absorption of nutrients in the small intestine
• D) Producing antioxidants in the blood

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Energy and Training

Which of the following is a major function of short-chain fatty acids (SCFAs) produced by gut bacteria?

Genetics, diet, medications and lifestyle influence the microbiome.

• Fruits: Apples, grapes, berries (strawberries, blueberries, raspberries), cherries, pomegranates
• Vegetables: Spinach, broccoli, onions, kale
• Nuts and seeds: Walnuts, almonds, flaxseeds, chia seeds
• Whole grains: Oats, barley, quinoa, brown rice
• Legumes: Lentils, chickpeas, black beans
• Beverages: Green tea, black tea, coffee, red wine (in moderation)
• Dark chocolate: Rich in flavonoids, particularly dark chocolate with 70% or higher cocoa content

Energy and Training

Challenge: Find the link

Naturally occurring compounds found in plants that have numerous health benefits due to their antioxidant, anti-inflammatory, and antimicrobial properties.

Energy and Training

What are polyphenols?

Genetics, diet, medications and lifestyle influence the microbiome.

• A) They directly kill harmful bacteria in the gut.
• B) They act as prebiotics, supporting the growth of beneficial bacteria.
• C) They are absorbed and break down toxins in the liver.
• D) They reduce microbial diversity in the gut.

Energy and Training

What role do polyphenols play in the gut microbiome?

Genetics, diet, medications and lifestyle influence the microbiome.

• Dietary Fibre
• Polyphenols
• Fermented foods
• Probiotics
• Antibiotics

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Energy and Training

How does diet affect the microbiome?

Genetics, diet, medications and lifestyle influence the microbiome.

Challenge:

• Pro vs Anti
• Bio = Living
• Probiotics – promote microbiota to live and provide competition
• Antibiotics – destroy all living microorganisms

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Energy and Training

How does medication affect the microbiome?

Genetics, diet, medications and lifestyle influence the microbiome.

Challenge: Are all antibiotics the same?

Energy and Training

How does diet affect the microbiome?

Genetics, diet, medications and lifestyle influence the microbiome.

Energy and Training

Which of the following is a major function of short-chain fatty acids (SCFAs) produced by gut bacteria?

Genetics, diet, medications and lifestyle influence the microbiome.

1. Energy production for colon cells.
2. Regulation of inflammation and immune responses.

• Fermented foods: Foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics
• Processed foods: Diets high in refined sugars, fats, and artificial additives can negatively affect the microbiome, leading to a reduction in diversity and promoting the growth of harmful bacteria.

Energy and Training

Where is most of the food and nutrients absorbed?

• Fibre: food source for beneficial gut bacteria, which ferment it into short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate.

Energy and Training

Create an interview with a doctor to explain the gut microbes and gut microbiome to someone who has no idea.�

Max. 5 mins

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Energy and Training

Genetics, diet, medications and lifestyle influence the microbiome.