THE THREE ENERGY SYSTEMS

Throughout life, the human body is constantly using energy. For example, the body uses energy
to breathe, sleep, digest, sitting in a chair, sprint for a bus, and everything you do day and night.
We usually talk of energy in general terms, as in “I don’t have a lot of energy today” or “You can
feel the energy in the room.” But what really is energy? Where do we get the energy to move?
How do we use it? How do we get more of it? Ultimately, what controls our movements?

Energy is supplied to your muscles from the food you eat.

Cells don’t get Energy directly from food, it must be broken down into: ATP -Adensosine
TRIphosphate ATP = a form of energy one can immediately use, it is needed for cells to function
& muscles to contract. Your body makes ATP available for muscle contraction through three
main energy systems that are located within the muscle fibers. The energy system used
depends on the intensity and duration of the activity.

1. The ATP-PC, or Creatine Phosphate System, does not require oxygen to produce energy.
2. Anaerobic Glycolysis uses glycogen stores in the muscle to produce energy without oxygen.
3. Aerobic Glycolysis uses muscle glycogen to produce energy and occurs in the presence of
oxygen.

Nutrients that give us energy:

Carbohydrates Glucose

Fats Digestion fatty acids

Proteins Amino acids

They are absorbed into the blood & transported to cells (muscle, liver & nerve). They are used
to produce ATP or stored. ATP is stored in small amounts, therefore the rest is stored as:

• Glucose = Glycogen (muscle & liver)

• Fatty Acids = Body fat

• Amino Acids = Growth, repair or excreted as waste

ATP/CP System (immediate energy)

· The ATP/CP system produces energy without oxygen.

· It uses energy stored in the cell for fuel
· The principle source of fuel is phosphagens (Creatine Phosphate).

Ex. Muscle Contraction, Moving hand from a hot stove, Jumping & Throwing
This system produces energy for activity lasting up to 10 seconds. It is used in very short sharp
bursts of exercise or powerful explosive movements. The intensity is very high and the duration
is very short.
After 10 seconds the ATP/PC system is exhausted. Nevertheless a great feature of the ATP/PC
system is the speed of recovery. Provided we do not exercise after our 10 second burst our PC
stores can be restored after two minutes recovery. We can then compete at maximum level for
another 10 seconds.
The ATP/PC system is very important because without this system fast, powerful movements
such as
 sprinting 50m
 striking a golf ball or
 throwing a shot put
could not be performed, as these activities demand a rapidly available supply, rather than a
large amount of ATP energy

Training for this energy system is based on intervals of work and rest with the athlete
performing at high speed (100% effort) for ten seconds or less. The rest period is 3-5 times as
long as the time taken to complete the interval or until breathing is normal.

The Anaerobic system (Lactic Acid System)

An event of high intensity that lasts longer than 10 seconds requires the lactic acid system.
· Also uses no oxygen
· The principle source of fuel is carbohydrate (glucose or glycogen) which is stored in the liver
and muscle cells.

The simplest version of the process that provides energy;

Glucose Lactic acid + heat + Energy

The lactic system provides energy for high intensity activity between 10 seconds and 2 minutes.

Lactic acid is produced as a waste product of this system. Because it is a waste product it has to
be transported out of our muscles by the blood. If high intensity exercise is maintained for quite
a long time (40 - 60 seconds) our blood cannot transport all the lactic acid out and as a result it
builds up.

It is the buildup of lactic acid in the blood during anaerobic exercise that causes our muscles to
fatigue and want to stop exercising.

It takes 20 minutes to 2 hours for lactic acid to be removed from the blood.

The interval method is useful in training this system. To stress this system you must complete
exercises of up to 2 minutes at slightly less than maximum intensity. Active recovery (such as
light jogging) between work periods is encouraged as it aids the removal of lactic acid. The rest
period should be about 2-3 times as long as the duration.

The Aerobic system (Oxygen System)

Aerobic means “with air” so the aerobic system uses oxygen

1. Relying on fats and carbohydrates (glucose) for fuel

2. Does not produce lactic acid. By-products formed are carbon dioxide (CO2) and water (H2O).

The simplest version of the process;

Glucose (CHO) + O2 CO2 + H2O + heat + Energy

The aerobic system provides energy for activities lasting more than 2 minutes. Used when the
exercise intensity is low and the duration is long with sporting events such as cycling, swimming
and running.

This system produces ATP in the presence of oxygen, providing unlimited energy to your
muscles continuously, to maintain activities lasting more than 2 minutes. The aerobic system
can be defined as sub maximal intense activities in the presence of oxygen that can be
performed for long periods of time. To work aerobically, the muscle cells use oxygen for the
burning of fat and carbohydrates, producing ATP. In order for fat to be broken down, oxygen
MUST be present. The ratio of fat and carbohydrates used is completely individual, based on
your metabolic make-up, nutrition and fitness level. In general, fat is the primary source of fuel.
Thus, aerobic training teaches your body how to efficiently utilize fat sources. Since fat sources
are unlimited, the aerobic system is very efficient and long lasting.

As the intensity increases, the ability to meet the demand for oxygen gradually decreases and
you progressively begin to switch from your aerobic system to your anaerobic system. This
marker is noted as the hardest effort you can maintain with the least amount of anaerobic
stimulation.

Therefore, an athlete needs a very well developed cardiovascular system to provide the oxygen
for all of this to occur. The aerobic system takes anywhere from 1 to 3 minutes to get up and
fully running when we begin to exercise. The speed and efficiency of the aerobic system is
directly related to the athlete’s aerobic conditioning. This system is capable of providing ATP for
extended periods of time. If the intensity is not too high, an athlete may use this system for
hours and hours of work, as in a marathon or triathlon. 

Energy continuum
If we consider the importance of each energy system in a
particular activity, the intensity and duration will decide which
energy system is used. Often there will be a combination of all
three.

Example 1: Marathon Runner

1. ATP-PC System – Start of race.

2. Aerobic System – Majority of race

3. Lactate Anaerobic System – Sprint finish.

Example2: Midfield in football

1.ATP-PC System – Sprinting for the ball.

2.Lactate Anaerobic System – High intensity work, chasing

ball, moving into space, dribbling with ball.

3.Aerobic System – Less intense periods when play does not

involve the player. Time to recover using aerobic system.

 
Sources of reference:

http://www.ideafit.com/fitness-library/the-three-metabolic-energy-systems

http://www.shapesense.com/fitness-exercise/articles/exercise-energy-systems.aspx

http://www.livestrong.com/article/428494-what-sports-do-anaerobic-exercises-benefit-from/

http://www.sport-fitness-advisor.com/energysystems.html