Energy SystemsEnergy Systems

• Muscles require energy to work• The energy required by muscles

comes from a chemical compound called adenosine triophosphate (ATP)

• ATP is stored in all muscle cells and is used up in exercise

• ATP comes from the food we eat• In the body there are 3 systems that

break down ATP to release energy• The system used at any one time

depends on the activity being carried out

Energy Systems

Aerobic Anaerobic

Creatine Phosphate

ATP-CP

Lactic Acid

System

1. Aerobic System

• At rest and in everyday activities energy is released aerobically, i.e. in the presence of oxygen

• In the aerobic energy system oxygen is present when ATP is made

• Large amounts of ATP are made without the formation of any fatiguing by-products

• This type of energy is most suitable for fuelling endurance activities (e.g. any event lasting longer than 5 minutes)

1. Aerobic System

• Utilises proteins, fats and carbohydrate ( glycogen) for the resynthesis of ATP.

• The system can be developed by various intensity runs:

• Run at 50-70% of MHR. This will place demands on the muscle glycogen and liver glycogen.

• Response= increase in liver glycogen and muscle storage capacity.

1. Aerobic System

• The second run would be at 60-80% this places demands on the system to cope with lactate production.

• Response= increase tolerance of lactic acid and quicker removal.

2. Anaerobic System

• There are 2 energy systems that provide energy without the presence of oxygen

• The Lactic Acid system is used in activities 30 seconds to 2 minutes long

• Lactic Acid is a by-product of this energy system and it accumulates in the muscles and blood and causes fatigue

• In activities less than 10 seconds long a system called the ATP-CP system is used

2. Lactic Acid System

• Once Creatine Phosphate is depleted the body turns to stored glucose for ATP production.

• The breakdown of glucose in anaerobic conditions results in lactate and hydrogen ions.

• The accumulation of hydrogen ions is the limiting factor in 300m- 800m runs.

2. Lactic Acid System

• Training5 x 300m 80% with 45 seconds

recovery in between. Pushes the lactic acid threshold.

8x 300m with 3 minutes recovery in between- helps aid lactate removal.

3. ATP- CPATP stores in the body last for approx

2 seconds and resynthesis of ATP from Creatine Phosphate will continue until CP stores in muscles are depleted approx 4-6 seconds.

Training.4-8 seconds of high intensity work

near peak velocity.10 x 30m sprints with 30seconds

recovery in between. Repeat 3 times with 3minutes in between each set.