THE ENERGY
SYSTEM
N.E.F.P.C. Image Fitness Training
ENERGY SYSTEM
• All cells need energy to work.
• Muscle cells need energy to contract.
• Energy is derived from food.
ENERGY SYSTEM
• Cells CANNOT get their energy directly from
food, but only from the chemical: ATP
ATP
• ATP = ‘Adenosine Triphosphate’.
• ATP is the single unit of energy.
• 1 Adenosine atom and 3 Phosphate atoms.
• In order to produce energy, this chemical has
to be broken down….
The ATP molecule
a. Adenosine Triphosphate (ATP)
Adenosine P
P
b. The breakdown of ATP: P
Adenosine P
P
P
Energy for cellular function
ATP = ADP + energy for biological work + P
(ADP = Adenosine Diphosphate)
ATP
• Very unstable (easily broken down)
• Readily available in the muscle
• Very small quantity
• Only enough to last……. 2-3 seconds!
ATP
• In order for the muscles to keep on
contracting, the supply of ATP needs to be
rebuilt.
• There are 3 ways of doing this:
ENERGY SYSTEM
3 ways to rebuild ATP for energy:
1. ATP-CP System
2. Lactate System
____________________
3. Aerobic System
ENERGY SYSTEM
3 ways to rebuild ATP for energy:
1. ATP-CP System
2. Lactate System
____________________
3. Aerobic System
1. ATP-CP System
• Also known as the Phosphagen system
• First uses the small reserves of ATP in the
muscles
• Then rebuilds ATP by breaking down CP
(creatine phosphate) also stored in muscles
• ATP last 2-3 seconds
• CP last approx…….. <10 seconds
Rebuilding ATP using CP
a. Creatine Phosphate (CP)
Creatine
P
High energy bond
b. CP = Creatine + energy for resynthesis of ATP + P
Creatine
P
Energy
c. ADP + energy from CP + P = ATP (reversal of ATP = ADP + P + energy for work)
Adenosine P
P
P
1. ATP-CP System
• Intensity of ATP - Maximal (100%)
• Intensity with CP - Very high (95-100%)
• No waste products
• But reserves run out very quickly
• (reason why supplementing with creatine may be
beneficial)
• Recovery time - 2 minutes
ENERGY SYSTEM
3 ways to rebuild ATP for energy:
1. ATP-CP System
2. Lactate System
____________________
3. Aerobic System
ENERGY SYSTEM
3 ways to rebuild ATP for energy:
1. ATP-CP System
2. Lactate System
____________________
3. Aerobic System
2. Lactate System
• Also known as ‘Anaerobic respiration’
• Uses carbohydrates as a source to help
rebuild ATP:
• Glucose in the blood stream
• Glycogen store in muscle cells and liver
2. Lactate System
• Incomplete breakdown of glucose leads to a
build up of waste products: Lactic acid &
hydrogen ions.
• These cause extreme discomfort and force a
lowering of intensity.
2. Lactate System
• Main provider of energy up to c.90 seconds.
• Intensity is lower than ATP-CP system: 75-95% of max
effort.
• Sport / event: 400m sprint.
• Recovery time: 20 mins - 2 hours (clear away lactic acid)
ENERGY SYSTEM
3 ways to rebuild ATP for energy:
1. ATP-CP System
2. Lactate System
____________________
3. Aerobic System
ENERGY SYSTEM
3 ways to rebuild ATP for energy:
1. ATP-CP System
2. Lactate System
____________________
3. Aerobic System
3. Aerobic System
• The arrival of O2 to the muscle cells allows for
complete breakdown of glucose, preventing the
build up of lactic acid and H+
• Intensity is reduced to: c. 60% of max
• Fuels used:
✦ Glucose / Glycogen
✦ Fats - Triglycerides (stored in muscles) & fatty acids
(body fat)
3. Aerobic System
• Carbs can supply energy for up to: 2 hours.
• Then the main fuel source switches to: fats.
• When this happens, the intensity is forced to
lower and discomfort is experienced for a
time….
• Athletes call this “hitting the wall” or
“bonking”
3. Aerobic System
• Fats as a fuel source can last for: days.
• But the intensity is lower than before. (<60%)
• So athletes try to ensure that they do not run
out of carbs.
Energy production
• The various energy systems do NOT operate
independently or one at a time!
• At any one time you could be using a mixture
of some, or all the systems at once.
Waste products
• ATP-CP System: - None
• Lactate System: - Lactic acid & H+
• Aerobic Glycolysis: - C02, water
• Aerobic Lipolysis: - Co2, water
Anaerobic Vs Aerobic
ANAEROBIC
• Mainly occurs without O2
• V. High intensity (above 80% max HR)
• Short in duration
• Fatigue quickly
• May be waste products
• Fast twitch muscle fibres
Anaerobic Vs Aerobic
AEROBIC
• Mainly occurs with O2
• low/high intensity <80% Max HR)
• Longer in duration
• Fatigue more slowly
• Waste products (Co2 & water)
• Slow twitch muscle fibres
Oxygen Deficit
• Oxygen Deficit = The body cannot supply as
much oxygen to the muscles, as the muscles
demand.
• When the muscles don’t get enough oxygen,
exhaustion is reached causing an immediate
and involuntary reduction of intensity.
Oxygen Debt
• Oxygen debt = you must “pay back” the
deficit, during the recovery time.
Exercise Intensity & Fuel Source
100
80
60 FAT
40 CHO
20
0
25% MAX 85% MAX
Practical points
• Higher percentage of fat is burned during
exercise if the intensity is low…….
• But the overall calories burned are lower.
Exercise Intensity & Fuel Source
600
500
400
FAT
300
CHO
200
100
0
25% MAX 85% MAX
Practical points
• Higher intensity exercises will increase “after
burn” and metabolic rate.
• Combination of both could, and probably
should be used.
• Sports activities should be examined to
identify exercise durations and intensities
required. e.g. marathon v football v sprinting.
Examples
EXAMPLES:
• ATP-CP - 100m sprint
• LACTATE - 400m sprint
• Aerobic glycolysis (carbs) - 5km run
• Aerobic Lipolysis (fats) - Ironman (ultra endurance)
VO2 MAX
• Volume of O2 maximum uptake.
• Vo2 Max is the ability to use O2.
• An increase is Vo2 Max means that the person
will be able to exercise at a higher intensity,
for longer, before going into Anaerobic fatigue.
