Download M2 L7 - Energy Systems

The energy systems
page 50-55
Southend Personal Trainer Academy
Adenosine triphosphate (page 50)
u
Adenosine TRIphosphate is composed of one adenosine molecule and two
phosphate molecules
u
ATP is the bodies energy currency and is used for all functions of the body
u
Energy is released when the one of the phosphate bonds are broken, this
makes Adenosine DIphosphate
u
There is a limited store of ATP within the muscles, usually enough for up to 2
seconds
u
Once this store is used it has to be resynthesised
u
Resynthesis is completed by one of the bodies energy systems
Production of ATP and energy (page 50)
u
The three energy systems use different fuels to convert ADP to ATP for use by
the cells
u
The three energy systems are;
1.
Creatine phosphate system
2.
Lactate system
3.
Aerobic system
Creatine phosphate system (page 51)
u
The CP system uses chemical energy to remake ATP
u
It doesn't require oxygen, fat or carbohydrate
u
ATP can be regenerated almost immediately by using creatine phosphate
u
The phosphate molecule from the creatine phosphate rejoins the ADP to
resynthesise ATP
u
There is a limited amount of CP in the body and it is exhausted after around
10 seconds
u
This system is used for near maximal exertion and high force contractions
u
CP and ATP stores are 50% restored after 30s and fully restored after 5mins
Lactate system (page 51)
u
The lactate system uses glycogen to remake ATP
u
Glycogen is broken down into glucose without oxygen and ATP is produced
along with a waste product known as lactic acid
u
The lactate system provides a lot of energy in two circumstances;
u
1.
When the energy required outlasts the CP system (+10s)
2.
When activity using the aerobic system becomes too intense
The generation of energy can continue for as long as there is glucose to fuel
the system and as long as lactic acid is being removed quickly enough
Aerobic system (page 52)
u
Aerobic means “with oxygen”
u
The aerobic system produces ATP by breaking down carbohydrate, fat and
protein in the presence of oxygen
u
This system is used primarily at rest or low intensity levels
u
By products include carbon dioxide, water and heat from the breakdown of
fat and carbohydrate
u
Carbohydrate is the preferred source as it is broken down faster than fats for
energy
Energy systems during exercise (page
53)
u
All three systems will always be working but one will take over as the
dominant energy provider
u
This depends on the intensity and duration of the activity
u
Examples;
u
1.
A golf swing would mainly use the CP system
2.
400 metre sprint would use mainly the lactate system
3.
A marathon would mainly use the aerobic system
However depending on the part of the event these may change, for example a
marathon runner sprinting to the finish line
Summary of energy systems (page 54)
Energy Systems
CP System
Lactate System Aerobic System
Oxygen dependency
Anaerobic
Anaerobic
Aerobic
Speed of production
Very rapid
Rapid
Slow
Energy source
Phosphocreatine
Glycogen
Glycogen & fat
Energy produced
Very limited ATP
Limited ATP
Unlimited ATP
By-products
None
Lactic acid
CO2 & H20
Duration
0-10 seconds
1-3 minutes
Long duration
Intensity
95-100% M.E
60-95% M.E
Up to 60% M.E
Recovery
30s-5mins
20m-2hrs
Time to eat & drink
Fibre types
Type IIb
Type IIa
Type I
Effects of exercise (page 55)
Aerobic adaptations
Anaerobic adaptations
Increased number of red blood cells
Increased CP in muscles
Increased efficiency of heart & lungs
Increased glycogen storage
Stronger myocardium
Increased hypertrophy
Increased stroke volume
Increased force production
Lower RHR and working HR
Improved fatigue
resistance
Increased capillarisation
Increased LA removal
Increased size and number of mitochondria
Improved recovery
Increased gaseous exchange
Increased 02 uptake
Increased waste product removal
Increased 02 usage