Muscle contraction Requires energy This is produced by ...dyffryn.npted.org/PE/Resources/GCSE Phys ED_energy systems.pdfATP Store ATP-PC System Lactic Acid System Aerobic System %

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UNIT 1 - Information

Muscle contraction

Requires energy

This is produced by chemical breakdown of ATP

ATP ADP + P

../Section B menu.ppt




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There is a limited supply of ATP in muscle cells

(it’s usually used up after 3 – 5 seconds of exercise)

Note: ATP: Adenosine triphosphate

ADP: Adenosine diphosphate

P: Phosphate

For exercise to continue, ATP has to be re-generated from ADP using energy obtained from other sources.

ADP + P ATP





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There are 3 sources (energy systems) that the

body can use:

1.ATP/ PC or CP System

2. Lactic Acid System

3. Aerobic System

Anaerobic Pathway

Aerobic Pathway





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CP – Stored in Muscles

Combines with ADP to re-build ATP

Immediate source of energy

Limited source – lasts up to 10/15 seconds

Very important for bursts of explosive speed

Suitable for short duration events: 100m, throwing/ jumping athletic events. Phases of team game play.

Replenishing stores of CP takes up to 6 minutes of recovery after end of exercise

ADP + CP = ATP + C

1. The CP (Creatine Phosphate) System

CP: Creatine Phosphate

C - Creatine





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2. LACTIC ACID SYSTEM

Glycogen made from glucose obtained from digested food present in all

cells of the body – muscles, liver

When glycogen breaks down it releases pyruvic acid and energy.

This energy is used to re-build ATP from ADP and P

This system is anaerobic – no O2

Pyruvic acid is easily removed when O2 is available

Where there is little O2 it is changed into lactic acid

Muscles fail to contract fully - fatigue

Energy from this source lasts longer – up to three minutes before build up

of lactic acid prevents further energy production

Suitable for athletes – 200m – 800m. Games players who need to

keep up continuous short bursts of activity

Takes about 20 – 60 minutes to remove accumulated lactic acid

after maximal exercise

ADP + glycogen = ATP + Pyruvic acid (or pyruvic acid without O2)





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3. AEROBIC SYSTEM

For longer events – muscles must work aerobically. O2 present

This system can take the pyruvic acid produced when glycogen

breaks down and turns it into more energy rather than lactic acid

Supplies energy to athletes who are working sub-maximally

at 60 – 80% of maximum effort and can take in

a constant supply of O2

This system provides most of the energy required

for physical activity lasting longer than about 3 minutes

– long distance activity – runners/ cyclists – Games Players

ADP + Glycogen = ATP + Pyruvic acid





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Graph to Show – Energy Released over Time

3. AEROBIC SYSTEM

ATP Store

ATP-PC System

Lactic Acid System

Aerobic System

% of maximum

rate of energy

production

time2sec 10sec 1min 2hrs





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Characteristics of the 3 Energy Systems

Energy

System

Aerobic/

Anaerobic

Fuel/

Energy

Source

By-productExercise

intensityDuration

Sporting

ExamplesNOTES

ATP/

PC

Anaerobic ATP/ PC Creatine High

(Flat Out)

10 – 15

Seconds

Sprinting,

athletic field

events,

weight-lifting.

Small muscular

stores of ATP and

PC are exhausted

quickly leading to

a rapid decline in

immediate energy.

Lactic

Acid

Anaerobic Glycogen

Glucose

Pyruvic

Acid/

Lactic Acid

High

Intensity

Up to 3

minutes

400m

800m

Racket

sports.

Lactic acid is a

by-product and

can cause rapid

fatigue.

Aerobic Aerobic Fat/

glucose

mixture

Water/

CO2

Low 3

minutes

onwards

Long

distance

running/

cycling.

This system is

limited by

availability of O2





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• The importance of each source of energy for physical activity

depends on:

1. Type of physical activity.

2. Intensity of physical activity.

3. Duration of physical activity.

• In many aspects of physical activity the 3 energy systems work

together at different times to supply the particular type of energy

needed.

Characteristics of the 3 Energy Systems





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• When all the ATP required for muscular contraction cannot be

supplied AEROBICALLY, the lactic acid system takes over.

• The side-effect of the body using this system is that there is a

build-up of lactic acid in the muscles and CP stores are depleted

– causing fatigue.

• After strenuous exercise the following have to be completed:

1.O2 stores replaced.

2.ATP replenished.

3.Lactic acid removed.

• The need for extra O2 after strenuous exercise is known as the

O2 DEBT.

• The body pays off this O2 debt by gulping air into the lungs and

panting. As a result, the lactic acid is turned into CO2 and water.

Oxygen Debt





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Individuals, teachers, coaches need to have a knowledge of

energy systems to:

Different methods:

• Fartlek

• Weight training

• Circuit training

• Flexibility training

• Plyometrics

To help in training effectively

we should be able to use

MHR (MAXIMUM

HEART RATE) ) and VO2 MAX

to establish the identified

Training Zones

and Training Thresholds.

Training Energy Systems

Identify needs / demands of the physical activity.

Aerobic Anaerobic

Act upon those needs train correctly

Continuous training Interval training





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Training Energy Systems

1. To establish TRAINING ZONES the MHR has to be decided:

MHR Males = 220 – AGE

2. To gain AEROBIC fitness the exercise should be maintained between 60 and 80% of

the established MHR.

e.g. 20 year old man

220 – 20 = 200

AEROBIC TRAINING THRESHOLD = 60% OF 200 = 120 HR

ANAEROBIC TRAINING THRESHOLD = 80% OF 200 = 160 HR

3. AEROBIC THRESHOLD is the level of exercise where the intensity is sufficient to

produce a training effect.

4. ANAEROBIC THRESHOLD is the point where the Aerobic Mechanisms become

overloaded and anaerobic metabolism begins to play a major role.

5. The thresholds do vary (marginally).

6. The training zone between 60 and 80% MHR is known as the AEROBIC TRAINING

ZONE.

7. Exercising in the zone above the Anaerobic Training Threshold – 80% MHR, means

you are in the ANAEROBIC TRAINING ZONE.





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Graph to show how the heart rate can be used to establish training

zones and thresholds (For a 16 year old boy)

MHR – Maximum Heart Rate

Anaerobic Training Threshold

Aerobic Training Threshold

Resting Heart Rate

Anaerobic

Training Zone

Aerobic

Training Zone

No Improvement

Zone

60

70

80

90

100

110

120

130

140

150

160

170

180

190

200

210

220

Heart Rate

Beats per

minute

(BPM)





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The energy continuum:1. Small group/ larger group activity likely to involve different energy

systems e.g. a game situation.

2. Discussion in advance to consider different systems and their uses.

3. Recording of performances for analysis and discussion.

4. Partner and group recording of activity and uses being made of the energy

systems during the game.

5. Data analysis of findings linked to training methods and sport specific

demands.

Heart Rate Monitoring:1. Pupils lead a warm up for a specific activity.

2. Pupils introduce and develop a skill micro session.

3. Heart rate monitoring taking place during each phase of the session.

4. Observation, analysis and discussion of the visible effects/ changes taking

place.

UNIT 1 – Practical Application





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Netball Energy Systems:

• Consider the type of preparation required for netball.

• Pupil led warm up and pupil led skill micro session.

• Review of the energy systems and their effects on performance.

• Consider sport specific energy requirements linked to nutrition and

hydration strategies.

• Record netball game and analyse in relation to quality of

performances, positional responsibilities and the different energy

demands being made.

• Consider the effects of intensity and duration of the activity e.g.

sprinting, feint dodge, walking back to the restarting of play, and link

to energy systems/ positional responsibilities.

Any physical activity could be used.


Example of energy systems used in a team game:





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• Pupils establishing a training programme based on:

Identified needs

Aerobic / anaerobic pathways

Principles of training

Monitoring the programme

Using heart rate to establish training zones and

thresholds

Healthy lifestyles Performance

Correct Training Methods






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How Heart Rate can Illustrate the Effect of Physical Activity

0 1 2 3 4

70

90

110

130

60

80

100

120

140Recovery Period

Start of

swimEnd of

swim

5mins

Heart Rate

(beats per

minute)

50Normal

heart rate

Study the graph and answer the questions that follow.






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How Heart Rate can Illustrate the Effect of Physical Activity

The graph above illustrates the hear rate of a swimmer during a

100 metre race at the following stages:

(i) normal; (ii) start; (iii) halfway; (iv) end of swim; (v) recovery.

Press to see

graph again

Use the graph to answer the following questions.

i. By how many beats had the heart rate risen from normal to the end

of the swim?

ii. By how many beats had the heart rate increased from start to the

halfway stage?

iii. For how many minutes from the end of the swim did the heart rate

iv. continue to rise?

v. During which minute was the biggest rise in heart rate?

vi. What was the heart rate at the end of the swim?

vii. Explain why the heart rate increased before the start of the race.

Select one test which measures a component of physical fitness.

Explain its purpose and conclusions that can be drawn from the results.






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Training Zones / Thresholds

20 30 40 50 60

100

120

140

160

90

110

130

150

170

Age in years

Pulse Rate

(beats per minute)

180

190

200 Exercise Heart Rate Upper and Lower Limits Of Training Heart Rate Target

Look at this

graph of the

recommended

minimum and

maximum

training heart

rates in beats

per minute and

answer the

questions which

follow.






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Training Zones / ThresholdsPress to see

graph again

By working on this graph, pupils can use their own MHR

to understand the importance of training correctly.

i. What is the safe maximum training heart rate for a 20-year old?

ii. What is the difference between maximum training and minimum

training heart rate for a 35 year old?

iii. What is the difference between the maximum training heart rate for a

50 year old and a 30 year old?

iv. What is the difference between the maximum training heart rate for a

60 year old and a 25 year old?

v. What is the minimum training heart rate for a 40 year old?

vi. Why is it important to work within the training zone for a given group?






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Effects of Lactic Acid Concentration in the Blood

Look at this graph and answer the questions which follow.

10 20 30 40 50

20

40

60

80

Time (min)

Lactic Acid concentration

(per mg per 100cm3 blood)

100 The effects of strenuous exercise on lactic acid concentration in the blood

60

i. How much did the lactic acid concentration increase during the period of exercise?

ii. What was the level of concentration of lactic acid at the 30 minute point?

iii. What time after the start of the exercise did the level of concentration of lactic acid

read 44 mg per 100cm3?

iv. Was the concentration of lactic acid cleared at the 60 minute point?

v. What was the level of concentration of lactic acid at the15 minute point?

vi. What causes the increase of concentration of lactic acid in the blood?






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UNIT 1 - Links

• Cardiovascular system

• Cardio-respiratory system

• Intensity/ duration of exercise

• Short term effects of exercise on the systems of the body

• Long term effects of exercise on the systems if the body

• Principles of training

• Methods of training

• Heart rate/ VO2





q_GCSE Phys ED_Function CV Imp Movement_B.ppt

u_GCSE Phys ED_CR Imp Movement_B.ppt

t_GCSE Phys ED_Short&Long benefits of ex_B.ppt

t_GCSE Phys ED_Short&Long benefits of ex_B.ppt#4

../Unit A/j_Methods of training.ppt

q_GCSE Phys ED_Function CV Imp Movement_B.ppt#6

u_GCSE Phys ED_CR Imp Movement_B.ppt#7



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UNIT 1 - Activity

2. Below is a table showing some characteristics of three energy systems

used in sporting activity.

Tick () the energy system which is appropriate for each characteristic.

1. During the course of a team game, players would use all three energy

systems.

Name a game and describe specific situations in which each of the

energy systems would be used.

Characteristics of energy systems ATP-PC Lactic Acid Aerobic

Used mainly in very high intensity, short duration

activities of up to 10 seconds and in the very

early stages of exercise.

Used mainly in very high intensity exercise

of between 10 seconds and 3 minutes in

duration.

Used mainly during prolonged, low intensity of

exercise.



../Answers/Answers.pdf




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4. Complete the table summarising the energy systems below:

3. Identify one factor which can determine the main energy system used

in any sporting activity.

Energy

system

Aerobic or

Anaerobic

Write the chemical equation

summarising this process

Any by-

products

How long can

we use it for?

Creatine

Phosphate

(CP)

Lactic Acid

Aerobic







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6. Select one energy system and explain how ATP is recreated using this

system. You may choose to use a diagram to assist your explanation.

5. Study the images below. Suggest which energy system each athlete

would predominantly use during performance and why.

Long Jumper Marathon Runner 400m Sprinter

Diagram Energy system Reason

A

B

C

A B C







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8. The energy system used for any sporting activity depends on which

two factors?

7. The table below shows a number of activities that are common to many

games. For each activity identify the main energy system that would be

used.

ACTIVITY MAIN ENERGY SYSTEM

Jogging

Kicking

Sprinting

Counter attacking

9. How could an understanding of the energy systems help a teacher/

coach of a sports team train his/ her players?







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11. Explain the term oxygen debt?

10. “During maximum effort, such as sprinting, muscles need a lot of

energy quickly but oxygen (O2) cannot reach the muscles fast enough”.

Which energy system is best used to provide the necessary fuel for

such an activity?

12. The following table lists a number of activities that a hockey player may

perform in a game. Decide which energy system would be used to

provide energy for them.

Activity Energy System used

Taking on a defender over 10 metres.

Jogging back after an attack.

Counter attacking immediately after sprinting back 60m to defend.

A keeper diving for the ball then returning to their feet.

An attacker waiting on the half way line while his team defends a short corner.

A defender holding a defensive position when his team are attacking.

Closing down an attacker and tackling.

Losing a defender with a change of pace.







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14. Explain why many sporting activities can be described as both Aerobic

and Anaerobic.

13. “During maximum effort, such as sprinting, muscles need a lot of

energy quickly but oxygen (O2) cannot reach the muscles fast enough”.

Which energy system is best used to provide the necessary fuel for

such an activity?

15. What is the advantage to a team game player of having a high VO2 Max?

Activity Aerobic / Anaerobic

Long distance running

Marathon running

Long jump

A gymnastics vault

A 50m sprint swim

Javelin throw

AnaerobicAerobic

AnaerobicAerobic

AnaerobicAerobic

AnaerobicAerobic

AnaerobicAerobic

AnaerobicAerobic

Click box

once for

Anaerobic,

twice for

Aerobic







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17. Which energy systems would be the main provider of energy in a:

smash in Tennis,

60 second rally in Tennis.

16. Explain what is meant by anaerobic threshold.

18. (i) Explain the meaning of the term VO2 Max.

(ii) Give two benefits for a sportsperson of having a high VO2 max.

19. (i) Give a sporting example of anaerobic activity.

(ii) Why is lactic acid produced during anaerobic activity?

20. What happens to an athlete’s performance as lactic acid builds up?







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21. The graph shows the rate of lactic acid removal after exercise.

(i) Which athlete recovered first?

(ii) How long did it take the other athlete to remove all lactic acid from his body?

(iii) How much lactic acid had been removed by A after 1 hour’s recovery?

(iv) How much lactic acid had been removed by B after 1 hour’s recovery?

(v) What is the difference in full recovery time between the two athletes?

(vi) There is evidence on the graph to suggest why one athlete recovered quicker

than the other during recovery time. Explain the evidence.

20

40

60

80

100

20 40 60 80 100 120 140 160

Recovery Time

(minutes)

% B

loo

d L

ac

tic

Ac

id R

em

ove

d

A B







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22. The graph below shows the heart rate of a 15 year old athlete during a

training session.

i. What heart rate is indicated at 205 bpm?

ii. What threshold is identified at Z?

iii. What is the name given to training zone A?

iv. What type of sporting activity could the athlete be training for?

v. What physical fitness component is being developed in this session?

60

123

164

205

5 10 15 20 25 30 35 40Warm up

5 minutes

Heart

rate

(bpm)

A

Exercise – 30 minutes Cool down

5 minutes

X

Y

Z







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23. The graph below shows the heart rates (X,Y and Z) for three different performers.

Which heart rate would be appropriate for

(i) a 100 metre sprinter and

(ii) a games player?

Give reasons for your answers.

50

100

150

200

250

Time

Heart

rate

(bpm)

X

Y

Z







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i. Which athlete is the fitter, A or B?

ii. Using information from the graph to help you, give two reasons for your

answer.

60

120

180

Heart

rate

(bpm)90

Time (minutes)0 30

24. The graph below shows the heart rate of two 16 year old athletes when

training at the same intensity.

Athlete A

Athlete B







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i. What happens to the sportsperson’s heart rate during the training session?

ii. What causes the heart rate to change in this way?

iii. What type of sporting activity do you think the sportsperson is training for?

Explain your answer.

25. The graph below shows the heart rate of a sportsperson recorded

during a training session.

Heart rate

0

20

40

60

80

100

120

140

160

180

200

Heart

rate

MHR

Training Session







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i. Give two pieces if evidence to suggest that this player is a fit competitor.

ii. Calculate the player’s maximum heart rate (MHR).

iii. What evidence is there to suggest that this player worked both aerobically

and anaerobically during the game?

26. The graph below shows the heart rate of an eighteen-year-old

badminton player during a game.

5 10 15 20

50

100

150

200

Time (min)

Heart Rate

Beats per

minute

(BPM)

250







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Heart rate and training of a sixteen-year-old sportsperson:

i. What heart rate is indicated at 204 bpm (A)?

ii. What threshold is indicated at 163 bpm (C)?

iii. What threshold is indicated at 122 bpm (E)?

27. The graph below shows how a sixteen-year-old sportsperson can use

heart rate to work out how hard to train.

iv.In which training zone does lactic acid build up quickly? Is it B, D or F?

v.How does lactic acid build up affect training time and recovery time?

vi.Which training zone is important for improving aerobic fitness? Is it B, D or F?

vii.Explain why training zone F has little effect on aerobic fitness?







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UNIT 1 – Key Facts/Glossary

Muscle contraction

ATP Energy Needed

• Needs of individual – physical activity – health/ competitive?

• Intensity/ duration of physical activity

• Oxygen debt – lactic acid – fatigue – performance

• Training correctly to meet identified needs/ demands

• Heart rate – links with VO2 – establishing – training zones and thresholds

(CP System – Lactic Acid System) – Aerobic System

Anaerobic Pathway Aerobic Pathway



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Muscle contraction Requires energy This is produced by ...dyffryn.npted.org/PE/Resources/GCSE Phys ED_energy systems.pdfATP Store ATP-PC System Lactic Acid System Aerobic System %