Lesson 2

ENERGY SYSTEMS
Our body needs specific amount of energy when
we do physical activities. When we exercise, a
low or high amount of energy is supplied to
muscles depending on the duration, intensity,
and nature of the exercise.
The food that we eat is a source of
energy. Eating before doing exercise
can contribute to performance. There
is a complex chemical process called
cellular respiration in which our body
takes in food and uses it to convert
and produce adenosine triphosphate
(ATP). ATP supplies energy to muscle
cells for muscular contraction during
physical activity. Creatine phosphate
(CP), like ATP, is stored in muscle
cells. When it is broken down, a large
amount of energy is released. Three
energy systems work together as we
exercise. However, a specific energy
system can dominate depending on
the intensity and of type of activity
that is being done.
Anaerobic A-Lactic (ATP-CP) Energy
System

Anaerobic A-Lactic or ATP-CP is a

dominant source of muscle energy
for high intensity physical
activities. It provides high bursts of
start up energy that lasts around ten
seconds or less. ATP-CP provides
immediate energy without requiring
any oxygen (anaerobic) and does
not produce lactic acid (a-lactic).
Anaerobic Lactic (Glycolytic)
Energy System
Glycolysis is also called “short – term energy
system” and “lactic acid system”. It is
As an exercise continues more than 10
seconds, the anaerobic glycolytic system takes
charge of providing ATP. This system uses
glucose in the blood or glycogen to form ATP
rapidly without oxygen. If glucose is used, it
generates 2 ATPs, while if glycogen is used, it
forms 3 ATPs. The end product of this energy
system is lactic acid. As lactic acid
200 m dash.
accumulates, the production of ATP via 400 m dash.
anaerobic glycolysis starts declining. This 800 m dash.
system provides ATP for up to 2 – 3 minutes. 400 m hurdles.
4X400 m relay.
Aerobic Energy System
Most of sports and activities use aerobic energy
system. Aerobic energy system provides energy for
low intensity physical activities that last from two
minutes to a few hours. Aerobic energy system,
compared to ATP-CP and glycolytic energy system,
requires much longer oxygen in muscles in doing
physical activities like long distance swimming
running and playing sports (e.g. basketball, soccer,
futsal). If a person exercises for 8 minutes, aerobic
energy system will become a dominant source of
that person’s energy. Aerobic energy system
continually produces ATP energy to muscles as long
as oxygen is available to muscles in the body. Unlike
anaerobic lactic system, aerobic energy system does
not produce lactic acid since oxygen is available to
the muscles.
Most sports and physical activities use these energy systems.
Though there are times when one energy system dominates
during a specific type of physical activity, it is important to
understand that all energy systems are active. Each energy
system changes during the activity depending on its duration
and intensity. Therefore, once we engage in physical
activities or sports, all three energy systems may be in use
but in varying degrees.
 Activity
Think of and list down physical activities that use three energy
systems.
ATP-CP Glycolytic Aerobic