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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