Metabolism – process of turning carbs, fats and proteins into energy to be used by our body. Glucose – the body processes food and turns it into glucose sugar molecules. It is then transformed into glycogen, the usual form in which the body stores carbohydrates in our muscles and liver for energy use. ATP – A denosine T ri P hosphate, the common energy molecule for all living things. ATP is like the gas our muscles use for energy. Glucose must be converted to ATP before our muscles can use it for energy. Lactic Acid – a waste product produced during energy conversion during the Anaerobic/Lactic phase. It causes muscle fatigue. Alactic – energy produced with no lactic acid waste Anaerobic – energy produced without the need for oxygen. Aerobic – energy produced with oxygen

ATP is the molecule that muscles use to create energy for movement Anaerobic Alactic Phase 1 Anaerobic Lactic Phase 2 Aerobic Phase 3 All 3 energy phases work to produce ATP for energy for exercise but do it in different ways and produce different amounts of ATP

This process is called Anaerobic (without oxygen) and Alactic (no lactic acid produced) because it does not require O2 nor does it produce the lactic acid waste during energy production. 1 ADP molecule (Adenosinediphosphate) combines with 1 PC molecule (Phosphocreatine) to produce 1 ATP molecule and 1Creatine molecule. ADP and PC are found stored in the muscles This ATP can be used for quick energy but for only a few seconds because only small amounts of PC are stored in the muscles and are used up quickly. It takes about 4 to 5 minutes of rest for the body to replace the PC stores to the muscles. Important in short sprints or power weight lifting, high jump, etc.

Glucose is combined with ADP and Phosphate to create ATP energy molecules and Lactic Acid waste. Creates 2 ATP molecules compared to 1 ATP molecule in Phase 1. Able to produce ATP molecules without oxygen but the lactic acid build up around the muscles causes fatigue after 2 to 3 minutes. Oxygen will work to break down the lactic acid waste during the next energy phase which is aerobic and allows the muscles to continue to perform. Important energy for many sports such as hockey, soccer, basketball that require short but repetitive bursts of energy.

After 2 – 3 minutes of exercise the build up of lactic acid impedes muscle performance and a third aerobic form of energy production takes over called aerobic. Oxygen combines with Glucose, ADP and Phosphate to produce 36 ATP molecules. Only 2 ATP molecules were created in phase 2 and 1 ATP molecule in phase 1. No Lactic acid waste but Carbon Dioxide and water waste is a by product. This energy system can produce energy for long durations and is limited only by the body’s store of glucose and its ability to provide oxygen to the muscles. Moderate intensity exercise (jogging, repetitive sporting activity, etc) can be sustained for up to about 1 – 2 hours. Until the energy stores in the body are used up. Good cardio vascular fitness increases VO2 uptake and improves ones ability to sustain energy production during the aerobic phase.

PC = Phospho Creatine ADP = Adenosinediphosphate Both molecules found in muscles in small amounts PC + ADP => ATP + Creatine One ATP molecule produced

 Glucose molecule stored in muscles as glycogen is shown as C6H12O6  Lactic Acid molecule is shown as 2C3H6O3 C6H12O6 + 2ADP + 2P => 2C3H6O3 + 2ATP 2 ATP molecules formed (twice as much as Phase 1) but with Lactic acid waste

 Oxygen combines with Glucose to produce ATP without Lactic acid  Carbon Dioxide molecule is shown as CO2. Given off as waste in this process.  C6H12O6+6O2+36ADP+36P => 6CO2+36ATP+6H2O 36 ATP produced with water and carbon dioxide waste. Much more energy than phase 1 or 2

 Phase 1 is limited to about 10 – 15 seconds as it quickly uses up its store of PC molecules  Phase 2 is limited to about 3 minutes as lactic acid waste acts to inhibit muscle contraction. It takes the oxygen in phase 3 to break down lactic acid and restore muscle ability.  Phase 1 and 2 produce instant energy for explosive/quick movement.  Phase 3 is good for long duration exercise at moderate rates. It uses oxygen to produce ATP molecules from glucose and ADP. While it produces much more energy than phase 1 or 2 it is limited by the amount of oxygen getting to the muscles, if exercise exceeds the VO2 intake, energy must be created by phase 2 leading to lactic acid build up and muscle fatigue.

 Phase 1 produces 1 ATP molecule  Phase 2 produces 2 ATP molecules  Phase 3 produces 36 ATP molecules Phase 3 aerobic energy produces vastly more energy than the first 2 energy systems. So long as there is enough oxygen and glucose stores one can continue to exercise

1. Find a definition for Maximum Volume Oxygen Uptake. Explain how increases or decreases in Max VO2 impacts the body’s ability to produce ATP energy during aerobic exercise. 2. How is Lactic Acid a factor in the NHL when the puck is iced? If you don’t know the icing rule ask around and find out. Why do coaches sometimes use their time outs during this play? Answers should be about one paragraph and well written.