Unit 1 – Anatomy & Physiology Energy Systems Unit 1 – Anatomy & Physiology

Introduction To produce movement to play sport your body needs to generate energy. Depending on the sport/activity & what type of movement you need to produce, your body will generate the energy needed in different ways.

For example – Activities that need short bursts of high intensity effort such as sprinting or jumping means that your body has to produce large amounts of energy in a short space of time. But, For longer distance, endurance type activities such as triathlons, your body needs to be able to produce a continuous amount of energy, at a slower rate but for a much longer period of time. This means that your body has to have different ways of producing energy.

How the body produces energy What we call ‘energy’ is actually a molecule called ATP A denosine T ri P hosphate The job of ATP is to store & release energy

How the body produces energy The energy we need to make our muscles contract to be able to play football comes from when one of the 3 phosphate molecules breaks off

How the body produces energy We only have a limited supply of ATP in the body When this has been used up (broken down to ADP) we need to make some more ATP We do this by ‘recycling’ the ADP that we have left The ADP and the spare P molecule join back together ready to be split again to produce more energy ATP ADP & P + fuel from food energy

What do the energy systems do? Basically, the energy systems are the body’s ways of ‘recycling’ the ATP. The energy systems provide the body with different ways of turning the ADP & P back into ATP. Which system is used is determined by how hard (intensity) & how long (duration) you train.

The ATP-PCr System Fuel = Creatine Phosphate (PCr) Immediate production of energy Used in high intensity (95-100% MHR) or short, sharp actions (0-10secs) Anaerobic (doesn’t need oxygen) Breaks PCr apart & uses that energy to recycle the ATP Produces energy very quickly but can only produce a small amount of it. 1 PCr = 1 ATP No waste products

ATP- PCr System – Application to Sport muscular strength muscular power speed agility this system is closely linked with the following fitness components:

ATP- PCr System – Application to Sport 50-100m sprint diving golf drive jumps and throws Examples of the type of activities this system is used for:

Recovery of the ATP/PC system : The extra oxygen breathed in during recovery is used to replenish stored ATP and CP stores. Following a 10 second max effort, it takes 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.

The Lactic Acid System Fuel = Glucose & Glycogen (CHO) The intermediate system – meets the demands of higher intensity activities (85-95% MHR) but over a longer period of time (15-60secs) Anaerobic (doesn’t need oxygen) Breaks down glucose & glycogen (stored in liver & muscles) Can produce energy quickly but only a small amount 1 CHO = 2 ATPs Produces lactic acid as a waste product – this limits how long this system can work for

The Lactic Acid System Lactic acid is actually a toxin (poison) that when it builds up, stops your muscles from contracting. This is called your Anaerobic Threshold Lactic acid is only produced when you exercise anaerobically Oxygen will breakdown & dissolve the lactic acid You can train your body to increase it’s anaerobic threshold so that you can exercise at a higher intensity for a longer time

The Lactic Acid System – Application to Sport This system is closely linked with the following fitness components Muscular endurance Speed Muscular power

The Lactic Acid System – Application to Sport Examples of the types of activities this system is used for: 200-400m sprint 50m swim Consecutive sprints in intermittent sports, such as netball, basketball, football, hockey,

Recovery of the lactic acid system: Extra oxygen is used in recovery to oxidise (burn) lactic acid off Removal of lactic acid 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.

The Aerobic System Fuel = CHO (glycogen) & Fat (fatty acids) – can use protein but only in extreme cases The long term, low intensity energy system. Used for everyday movement & sub-maximal exercise (<80% MHR) long duration (1min – 3hours) Aerobic – needs oxygen to break down the glycogen & fatty acids Slow to produce energy as this system has to wait for the Respiratory & CV systems to get enough O2 in during exercise But, is able to produce large amounts of energy – 1CHO = 38 ATPs 1 fatty acid = 129 ATPs Waste products = CO2, H20 & heat

The Aerobic System – Application to Sport This energy system is relevant to all fitness components. The better your aerobic system is at producing energy the easier all other fitness components become The better your aerobic system is at producing energy the more it will use fat as a fuel & therefore produce more energy = exercise longer without getting tired

The Aerobic System – Application to Sport 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)

Recovery of the Aerobic System Restoring the body’s glycogen stores after competing for more than 1 hour requires 24-48 hours recovery. After a hard interval training session the body requires 6-24 hours recovery.