1. Overview
The Energy Systems

2. The ATP/PC system:
Uses one fuel - creatine phosphate (CP) which is stored in the muscle.
(CP) in the muscle breaks down anaerobically into phosphate and creatine.
produces ATP at a very rapid speed; but only produces a very small amount – 1 ATP for 1 CP
This system is used for activities of very high intensity (95-100% max HR) and very short duration (0 up to secs).
There is only enough ATP stored in the muscle for 1 or 2 contractions, therefore ATP needs to be recycled combining ADP + P to make ATP.
The breaking down of CP provides energy for the recycling of ADP and P to become ATP again

3. 50-100m sprint diving golf drive jumps and throws
Examples of the type of activities this system is used for:
50-100m sprint
diving
golf drive
jumps and throws

4. specific sporting examples include:
shot-put
discus
javelin
long jump
high jump
volleyball serve/spike

5. muscular strength muscular power speed agility
this system is closely linked with the following fitness components:
muscular strength
muscular power
speed
agility

6. Recovery of the ATP/PC system :
Extra oxygen consumed in recovery is used to replenish stored ATP and CP stores.
Following a 10 second maximal effort, the body can take around 3-5 minutes to fully restore ATP and CP supplies to pre-exercise levels.
50% of ATP recovery occurs in the first 30 seconds.
Rest recovery is the best form of recovery for this system.

7. The Lactic Acid energy system:
Uses only one food fuel – CHO (glucose) which is stored as glycogen in the muscles and liver.
This system produces ATP at a rapid rate, however it only produces a small amount of ATP 2 ATPs for 1 glucose
This system is used for activities of high intensity (85-95% max HR) and short duration (15 up to seconds), can last as long as 3 minutes.
Lactic acid, water & Carbon Dioxide are waste products

8. Examples of the types of activities this system is used for:
m sprint
50m swim
Consecutive sprints in intermittent sports, such as netball, basketball, football, hockey,

9. This system is closely linked with the following fitness components:
Muscular endurance
Speed
Muscular power

10. Recovery of the lactic acid system:
Extra oxygen is used in recovery to oxidise (burn) lactic acid off
Removal of lactic acid to rest levels with :
Active recovery: 50% removal in 15 minutes, 95% removal in 30 minutes.
Passive recovery: 50% removal in 30 minutes, 95% removal in 60 minutes.

11. The Aerobic energy system:
Uses 3 food fuels – CHO, fats, protein (in extreme cases).
This system produces ATP at a slow rate, but can supply large amounts of ATP.
36-38 ATPs for 1 CHO or 129 ATP for 1 fat
This system produces three by-products: CO2, H2O and heat.
This system is used for activities at sub-max intensity (80% max. HR) and long duration (1-2 minutes + of continuous work).

12. Examples of the type of activities this system is used for:
Marathon
Triathlon
Tour de France
Cross-country skiing
Football midfield
Shooting or archery (stationary sports)

13. This energy system is relevant to all fitness components.
Recovery of the aerobic system:
Restoring the body’s glycogen stores after competing for more than 1 hour requires hours recovery.
After a hard interval training session the body requires 6-24 hours recovery.