Transcript Energy Systems

Where does our body get it’s “Get up
and Go”?
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The human body has three main systems for
producing energy for our physical activity
Anaerobic Alactic
 Anaerobic Lactic
 Aerobic
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Each system works independently or in unison
with the others depending on the type of
activity we are doing
Each these systems provide the body with
energy by producing ATP (energy currency)
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Also known as the ATP – PC system
Small quantities of Adenosine Tri-phosphate and
Phosphocreatine are stored in muscle and are used
quickly
This system is mainly used for "explosive" sports
Activities requiring less than 30 seconds of
maximal effort (i.e. weightlifting, jumping,
throwing, 100 m running, 50 m swimming)
Used as an “ignition” for all types of activities
Activity is so brief that no oxygen is required to
produce energy and no byproducts are created
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Creates energy for the body by converting
glucose into ATP without the use of oxygen
This source is mainly used for "short" sports
Activities requiring less than 3 minutes of effort
(i.e. gymnastics, 200 to 1000 m running, 100 to
300 m swimming)
This systems differs from the Alactic system
since it creates lactic acid as a byproduct
Lactic acid decreases the pH in the muscles and
makes them less efficient (shuts them down)
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This system relies on a constant supply of
oxygen to create ATP from glucose, fats and
proteins
This system is used for “long” sports
Activities requiring more than 3 minutes of
continuous activity (i.e. distance running) think
KENNEDY!!!
The aerobic system will kick in after 2 – 3
minutes of sub-maximal effort
Energy production depends on the intensity of
the activity and the availability of oxygen
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Each energy system can be trained to allow it to
become more efficient and providing energy
for the body
As with any type of training, these energy
systems will adapt to the stresses that we put
on them
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Anaerobic Alactic training increases the
efficiency at which ATP and PC stores are
replenished after high-intensity activities
Anaerobic Lactic training increases the lactic
acid threshold of the muscles involved
Aerobic training increases the efficiency at
which oxygen is absorbed and utilized by the
body
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These guidelines should help to target our
training to a specific energy system
Energy
System
Length of
Repetition
Intensity
Work : Rest
Type of recovery
Anerobic
Alactic
1 – 10
seconds
Very very high
(~100%)
1:5 – 1:6
Full Rest
Anerobic
Lactic
30 – 90
seconds
High to very high 1:2 – 1:3
(~80 – 95%)
Low to Moderate
activity
Aerobic
3 minutes
of more
Moderate to high
(~60 – 75%)
Full rest or
moderate
activity
2:1 – 1:1