Energy Systems

ATP can be resynthesised through three energy systems:

ATP/CP System Lactic Acid System Aerobic System

Fuel Source Creatine Phosphate Carbohydrates: Carbohydrates,
(CP). - Glucose, Fats,
Stored in muscles. - Glycogen. Proteins (muscle
Releases enough tissues).
energy to resynthesise There is virtually
ATP. unlimited supply.
Efficiency of ATP Highly efficient, but Efficient (provides Indefinite moderate
Production limited supply. ATP quickly) but intensity movement.
requires large amounts
of glycose.
Duration 10-12 seconds of high 10 seconds to 3 3 minutes to multiple
intensity, explosive minutes of high hours.
movement intensity activities.

Example Sprinter, high/long 400m sprint, 50m Triathlon, marathon,

jump, shotput/javelin. swimming, etc.
speedskating.
Cause of Fatigue Depletion of CP Build up of lactic acid Depletion of glycogen,
supplies resulting in an in muscle cells. reliance on fat (‘hitting
inability to continually Accumulation occurs the wall’) and requires
resynthesise ATP. faster than removal. more oxygen for
metabolism,
increasing temp. and
respiration rate.
By-Product(s) Heat (does not affect Lactic Acid (affects Carbon dioxide and
performance) performance) water (does not affect
performance)
Rate of Recovery Within 2 minutes, CP Within 30 minutes to Depends on duration
supplies will be fully an hour, lactic acid of use:
restored. will diffuse from the - If short,
muscle and make its recovers
way to the liver to be quickly.
reconverted to - If long, takes
glycogen. days (2-3).
Type of System Anaerobic (no oxygen Anaerobic (no Aerobic (oxygen).
– takes around 2 oxygen).
minutes for oxygen to
get to the working
muscles).