Exercise metabolism

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Fuel Sources - The Body's Gas Tank

  • Immediate (0-10s): ATP-Phosphocreatine System

    • Stored ATP and phosphocreatine (PCr) provide instant, high-power energy.
    • Exhausted quickly; for sprints or heavy lifts.
  • Short-Term (10s-2 min): Anaerobic Glycolysis

    • Muscle glycogen is broken down to glucose, then to lactate, producing ATP without oxygen.
    • Dominant in high-intensity activities like a 400m dash.
  • Long-Term (>2 min): Aerobic Oxidation

    • Mitochondria use oxygen to burn glucose and fatty acids.
    • Fat becomes the primary fuel in prolonged, low-intensity exercise.

Crossover Concept: As exercise intensity increases to ~65% VO₂ max, the body "crosses over" from using primarily fat for fuel to primarily carbohydrates for more rapid ATP production.

Fuel source utilization vs. exercise duration and training

Hormonal Control - Metabolic Maestros

Exercise triggers a coordinated hormonal symphony to ensure adequate fuel supply. The primary goal is to increase glucose and free fatty acid (FFA) availability.

  • Insulin: ↓ Suppressed by catecholamines, allowing hepatic glucose production and lipolysis.
  • Glucagon: ↑ Promotes hepatic glycogenolysis and gluconeogenesis.
  • Catecholamines (Epi/Norepi): ↑ Rapidly increase; stimulate glycogenolysis (muscle & liver) and lipolysis.
  • Cortisol & Growth Hormone: ↑ Slower response; support gluconeogenesis and FFA mobilization in prolonged exercise.

📌 Mnemonic: Hormones that Climb Are Glucagon, Epinephrine, Growth Hormone, Cortisol (CAGE-C).

⭐ During exercise, the decrease in the insulin-to-glucagon ratio is the most critical factor for switching the liver from glucose uptake to glucose production.

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ATP & Muscle Fibers - Powering the Pistons

  • Immediate Fuel (0-10s): ATP & Creatine Phosphate System.
    • Powers initial, high-intensity bursts (e.g., weightlifting, 100m dash).
    • Reaction: $Creatine\ Kinase:\ ADP + Creatine\ Phosphate \leftrightarrow ATP + Creatine$.
  • Short-Term Fuel (10s-2min): Anaerobic Glycolysis.
    • Breaks down muscle glycogen to ATP without O₂.
    • Results in lactate accumulation, causing fatigue.
  • Long-Term Fuel (>2min): Aerobic Respiration.
    • Oxidative phosphorylation in mitochondria using fatty acids and glucose.

Muscle Fiber Types by ATPase and Myosin Heavy Chain

  • Muscle Fiber Types:
    • Type I (Slow-Twitch): "Red" fibers (↑ myoglobin, ↑ mitochondria). Aerobic, fatigue-resistant. 📌 Mnemonic: "1 slow red ox."
    • Type II (Fast-Twitch): "White" fibers (↓ myoglobin, ↓ mitochondria). Anaerobic, powerful bursts, fatigue-prone.

Exam Favorite: During prolonged, low-intensity exercise, the body shifts from using muscle glycogen as its primary fuel source to relying more on plasma free fatty acids to spare glucose.

Oxygen & Fatigue - Hitting The Wall

  • Oxygen Debt (EPOC): Excess post-exercise O₂ consumption needed to restore the body to its resting state.
    • Rapid Phase: Replenishes ATP/PCr stores & myoglobin O₂.
    • Slow Phase: Lactate removal (Cori cycle) & hormone rebalancing.
  • Metabolic Fatigue ("Hitting the Wall"):
    • Fuel Depletion: Critical drop in muscle glycogen.
    • Metabolite Accumulation:
      • ↑ $H^+$ (acidosis) inhibits PFK and Ca²⁺ binding to troponin.
      • ↑ inorganic phosphate ($P_i$) impairs actin-myosin cross-bridge cycling.

EPOC: Rapid and Slow Components of Oxygen Consumption

⭐ The Cori cycle in the liver converts lactate back to glucose, but it is an energy-consuming process ($6$ ATP) and too slow to prevent fatigue during high-intensity exercise.

High‑Yield Points - ⚡ Biggest Takeaways

  • Short bursts of exercise (<10s) are powered by stored ATP and creatine phosphate.
  • Intense exercise (~1-3 min) relies on anaerobic glycolysis, leading to lactic acid accumulation.
  • Prolonged, moderate exercise shifts to aerobic respiration, using muscle glycogen first, then free fatty acids.
  • AMPK is the master energy sensor, activated by ↑AMP/ATP ratio, stimulating glucose uptake and fatty acid oxidation.
  • Hormonally, exercise involves ↑ epinephrine and ↓ insulin to promote fuel mobilization.

Practice Questions: Exercise metabolism

Test your understanding with these related questions

A 25-year-old male athlete undergoes a cardiopulmonary exercise test. As exercise intensity increases from rest to moderate levels, which of the following best describes the relationship between oxygen consumption and cardiac output?

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Flashcards: Exercise metabolism

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A _____ enzyme catalyzes transfer of a phosphate group from a high-energy molecule (e.g. ATP) to a substrate

TAP TO REVEAL ANSWER

A _____ enzyme catalyzes transfer of a phosphate group from a high-energy molecule (e.g. ATP) to a substrate

kinase

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