2.  You are going to take notes on the following principles of training.  YOU will decide what is important and what is not.

3.  Our body has 3 energy systems  2 of these system are considered Anaerobic (without oxygen), they are  ATP – CP system  Lactic acid system  The last system is our aerobic energy system (with oxygen)

5.  This energy system is for immediate activity  This system uses ATP stored in the muscle cells  There is not much ATP stored in the muscles, only about 2-3 secs worth.  ATP is then created by Creatine Phosphate stored in the muscle,  Again there is only about 6 – 7 secs worth, SO………………………….

6.  This energy system only lasts around 10 secs (high intensity exercise)  For example, sprints up to about 100m  This system does not require oxygen and does not cause a build up of lactic acid which can impair performance.

8.  Once the CP stores are depleted the body resorts to glucose for ATP (stored in the body).  The breakdown of glucose or glycogen results in the production of lactic acid.  The body has enough glucose to produce energy for around 2 minutes of medium - high intensity exercise (70 – 90%MHR).  For example 400m sprint

9.  Once the stores are used we slow down.  The body uses this time to replenish the glucose stores by breaking down carbohydrates (CHO’s)  This system does not require oxygen but can cause a build-up lactic acid which can impair our performance.  This is why you get sore muscles after a training session!!

11.  The aerobic energy system utilises fats, protein and carbohydrates, (glycogen) for producing ATP.  In order for this to occur the body needs oxygen to help break down the fats, carbs and proteins.  This system creates energy (ATP) slowly, hence we cannot work at a high intensity.

12.  This system will create energy by using carbohydrates first, once we run out of carbs, it will then begin using fats.  The longer we train the more fat we will burn.  We are always using this system, hence we breathe all the time!!

13.  So how do these all work together?  See the graph on the next slide

15.  Give 3 examples of a sport or activity that primarily uses the Aerobic energy system?  How can we train our Aerobic energy system?  Give 3 examples of a sport or activity that primarily uses the Lactic Acid energy system?  How can we train our Lactic Acid energy system?  Give 3 examples of a sport or activity that primarily uses the ATP - CP energy system?  How can we train our ATP - CP energy system?