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Energy System (Full)

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9 views

Energy System (Full)

Uploaded by

petrmovement
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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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.

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