Energy Systems

The body is able to maintain a continuous supply of energy through the

use of ATP, which is known as adenosine triphosphate.
Energy is required for all kinds of bodily processes including growth,
development, repair, the transport of various substances between cells
and of course muscle contraction. (www.sport-fitness-advisor.com)
The body extracts energy from food and transfers it to the protein in the
muscle. This then determines your capacity to exercise for different
durations at different intensities.
ATP releases energy by bonding with water, a process called hydrolysis.
This causes one of the phosphate molecules to be released, resulting in
the formation of a new compound called adenosine diphosphate (ADP).
The release of the phosphate molecule through hydrolysis liberates
approximately 12,000 calories of energy. This energy is used in a number
of different ways.
ATP , is used in cell life forms. The more work that needs to be done the
more ATP that must be used.
Energy can be stored as
carbohydrates or lipids but
the energy in the chemical
bonds must be transferred to
ATP before it can be used in
the cell.(kentsimmons.com)
ATP can lose its terminal
phosphate and in the process,
release the energy stored in
it. This energy is then used to
work in the cells. It will in
turn produces ADP and the
phosphate which itself may
become part of the chemical
reaction.
(kentsimmons.com)
To generate ATP again from ADP free phosphate you have to add energy
back in order to create the terminal energy bond. The new energy, ATP
can then be reused again. The energy to create ATP from ADP mainly
comes from the sun via photosynthesis, where the extra energy is stored
as glucose. Glucose itself can be used as a "fuel" to create more ATP.
(kentsimmons.com)
The ATP bond will break through a cycle called hydrolysis, whereby
ATP looses a phosphate group where the energy is stored and becomes
adensosine diphosphate (ADP). So when the bond is broken, energy is
subsequently released. The ATP bond is broken because the nucleotide is
no longer APT, it is a different molecule.
This means the human body has developed three distinct mechanisms for
the transfer of food to energy within muscle. These mechanisms are
commonly knows as energy systems. (www.sport-fitness-advisor.com)
All three energy systems - anaerobic, lactic acid and aerobic , contribute
at the start of exercise but the contribution depends upon the individual
and the effort applied or the rate at which energy is used.
(www.sagewoodwellness.com)

The Anaerobic (ATP-CP) Energy System

The anaerobic energy system is where there is a lot of high intensity
activity. This happens because the creatine phosphate molecule is broken
down quickly and is used to turn ADP into ATP. The phosphate system is
suitable for single or continuous short bursts of energy of around 10
seconds. This happens as soon as the ATP is broken down to ADP, which
can then be restored to ATP. This system would be used for events such
as the long jump and 100 metres sprint. The amount of creatine phosphate
in muscles is limited, which is why athletes often use creatine phosphate
supplements. This system is also called the ATP/PC system.
(www.shoppingtrolley.net/)

To develop this energy system, sessions of 4 to 8 seconds of high

intensity work at near peak velocity are required:

• 3 × 10 × 30 metres with recovery of 30 seconds/repetition and 3

minutes/set.
• 15 × 60 metres with 60 seconds recovery
• 20 × 20 metres shuttle runs with 45 seconds recovery

The length of recovery between repetitions is important in the recovery of

power output through the resynthesis of CP. (sport-fitness-
advisor.com/energysystems)

The Lactic Acid System

The lactic acid system depends on a chemical process known as

Glycolysis. Carbohydrates are stored in the muscles as glycogen, these
are high in power but low in capacity as there is not much glycogen.
(physical education and the study of sport – RJ Davis ect)
Energy is derived from the fast break down of glucose from glycogen and
blood sugar. Glycogen is stored in the liver and the muscles. When
glycogen is broken down, it produces ATP and pyruvic acid. This process
is called Anaerobic Glycolysis, because the glycogen is not fully broken
down but leaves a by product called Lactic Acid. When lactic acid
accumulates in the muscles it results in muscle fatigue and weakness.
(www.shoppingtrolley.net/)
The lactic acid system provides energy for a longer duration than the
anaerobic system. This is between 10 - 90 seconds, which would be
required for a 100m swim, or a 400-800m run.
Sessions to develop this energy system:

• 5 to 8 × 300 metres fast - 45 seconds recovery - until pace

significantly slows
• 150 metre intervals at 400 metre pace - 20 seconds recovery - until
pace significantly slows
• 8 × 300 metres - 3 minutes recovery (lactate recovery training)

(sport-fitness-advisor.com/energysystems)

The Aerobic Energy System

The aerobic system, releases energy slowly by using oxygen to breaking

down glucose. It provides lots of long term energy suitable for every day
activities and endurance events. It can also break down fats to make ATP.
As we get fitter, the amount of oxygen used by muscles increases. Energy
is produced by the mitochondria by products of water, which we sweat or
wee. It is also the CO2 which we exhale. (www.shoppingtrolley.net)
This energy system can be developed with various intensity (Tempo)
runs. The types of Tempo runs are:

• Continuous Tempo - long slow runs at 50 to 70% of maximum

heart rate. This places demands on muscle and liver glycogen. The
normal response by the system is to enhance muscle and liver
glycogen storage capacities and glycolytic activity associated with
these processes
• Extensive Tempo - continuous runs at 60 to 80% of maximum heart
rate. This places demands on the system to cope with lactate
production. Running at this level assists the removal and turnover
of lactate and the body's ability to tolerate greater levels of lactate
• Intensive Tempo - continuous runs at 80 to 90% of maximum heart
rate. Lactate levels become high as these runs boarder on speed
endurance and special endurance. Intensive tempo training
provides the base for the development of anaerobic energy systems
(sport-fitness-advisor.com/energysystems)
All three energy systems are active at any given time, but this will depend
on the intensity an duration of the activity which is undertaken.

Bibliography

• Physical Education and the study of sport – RJ Davis, CR

Bull, JV Roscoe and DA Roscoe

• www.shoppingtrolley.net

• www.sport-fitness-advisor.com/energysystems

• www.sagewoodwellness.com

• Kentsimmons.uwinnipeg.