1. This is produced by chemical breakdown of ATP
UNIT 1 - Information
Muscle contraction
Requires energy
This is produced by chemical breakdown of ATP
ATP ADP + P

2. There is a limited supply of ATP in muscle cells
UNIT 1 - Information
There is a limited supply of ATP in muscle cells
(it’s usually used up after 3 – 5 seconds of exercise)
For exercise to continue, ATP has to be re-generated from ADP using energy obtained from other sources.
ADP + P ATP
Note: ATP: Adenosine triphosphate
ADP: Adenosine diphosphate
P: Phosphate

3. There are 3 sources (energy systems) that the body can use:
UNIT 1 - Information
There are 3 sources (energy systems) that the
body can use:
1.ATP/ PC or CP System
Anaerobic Pathway
2. Lactic Acid System
Aerobic Pathway
3. Aerobic System

4. The CP (Creatine Phosphate) System
UNIT 1 - Information
The CP (Creatine Phosphate) System
CP – Stored in Muscles
Combines with ADP to re-build ATP
Immediate source of energy
Limited source – lasts up to 10/15 seconds
Very important for bursts of explosive speed
Suitable for short duration events: 100m, throwing/ jumping athletic events. Phases of team game play.
Replenishing stores of CP takes up to 6 minutes of recovery after end of exercise
ADP + CP = ATP + C
CP: Creatine Phosphate
C - Creatine

5. UNIT 1 - Information LACTIC ACID SYSTEM
Glycogen made from glucose obtained from digested food present in all
cells of the body – muscles, liver
When glycogen breaks down it releases pyruvic acid and energy.
This energy is used to re-build ATP from ADP and P
This system is anaerobic – no O2
Pyruvic acid is easily removed when O2 is available
Where there is little O2 it is changed into lactic acid
Muscles fail to contract fully - fatigue
Energy from this source lasts longer – up to three minutes before build up
of lactic acid prevents further energy production
Suitable for athletes – 200m – 800m. Games players who need to
keep up continuous short bursts of activity
Takes about 20 – 60 minutes to remove accumulated lactic acid
after maximal exercise
ADP + glycogen = ATP + Pyruvic acid (or pyruvic acid without O2)

6. UNIT 1 - Information AEROBIC SYSTEM
For longer events – muscles must work aerobically. O2 present
This system can take the pyruvic acid produced when glycogen
breaks down and turns it into more energy rather than lactic acid
Supplies energy to athletes who are working sub-maximally
at 60 – 80% of maximum effort and can take in
a constant supply of O2
This system provides most of the energy required
for physical activity lasting longer than about 3 minutes
– long distance activity – runners/ cyclists – Games Players
ADP + Glycogen = ATP + Pyruvic acid

7. UNIT 1 - Information AEROBIC SYSTEM
Graph to Show – Energy Released over Time
% of maximum rate of energy production
ATP Store
ATP-PC System
Lactic Acid System
Aerobic System
2sec
10sec
1min
2hrs
time

8. Characteristics of the 3 Energy Systems
UNIT 1 - Information
Characteristics of the 3 Energy Systems
Energy System
Aerobic/ Anaerobic
Fuel/ Energy Source
By-product
Exercise intensity
Duration
Sporting Examples
NOTES
ATP/ PC
Anaerobic
Creatine
High
(Flat Out)
10 – 15 Seconds
Sprinting, athletic field events, weight-lifting.
Small muscular stores of ATP and PC are exhausted quickly leading to a rapid decline in immediate energy.
Lactic Acid
Glycogen
Glucose
Pyruvic Acid/ Lactic Acid
High Intensity
Up to 3 minutes
400m
800m
Racket sports.
Lactic acid is a by-product and can cause rapid fatigue.
Aerobic
Fat/ glucose mixture
Water/ CO2
Low
3 minutes onwards
Long distance running/ cycling.
This system is limited by availability of O2

9. UNIT 1 - Information
Characteristics of the 3 Energy Systems
The importance of each source of energy for physical activity
depends on:
Type of physical activity.
Intensity of physical activity.
Duration of physical activity.
In many aspects of physical activity the 3 energy systems work
together at different times to supply the particular type of energy
needed.

10. UNIT 1 - Information
Oxygen Debt
When all the ATP required for muscular contraction cannot be
supplied AEROBICALLY, the lactic acid system takes over.
The side-effect of the body using this system is that there is a
build-up of lactic acid in the muscles and CP stores are depleted
– causing fatigue.
After strenuous exercise the following have to be completed:
O2 stores replaced.
ATP replenished.
Lactic acid removed.
The need for extra O2 after strenuous exercise is known as the
O2 DEBT.
The body pays off this O2 debt by gulping air into the lungs and
panting. As a result, the lactic acid is turned into CO2 and water.

11. Training Energy Systems
UNIT 1 - Information
Training Energy Systems
Individuals, teachers, coaches need to have a knowledge of
energy systems to:
Identify needs / demands of the physical activity.
Aerobic
Anaerobic
Act upon those needs
train correctly
Continuous training
Interval training
Different methods:
Fartlek
Weight training
Circuit training
Flexibility training
Plyometrics
To help in training effectively we should be able to use MHR (MAXIMUM
HEART RATE) ) and VO2 MAX to establish the identified Training Zones
and Training Thresholds.

12. Training Energy Systems
UNIT 1 - Information
Training Energy Systems
To establish TRAINING ZONES the MHR has to be decided:
MHR Males = 220 – AGE
To gain AEROBIC fitness the exercise should be maintained between 60 and 80% of the established MHR.
e.g. 20 year old man
220 – 20 = 200
AEROBIC TRAINING THRESHOLD = 60% OF 200 = 120 HR
ANAEROBIC TRAINING THRESHOLD = 80% OF 200 = 160 HR
AEROBIC THRESHOLD is the level of exercise where the intensity is sufficient to produce a training effect.
ANAEROBIC THRESHOLD is the point where the Aerobic Mechanisms become overloaded and anaerobic metabolism begins to play a major role.
The thresholds do vary (marginally).
The training zone between 60 and 80% MHR is known as the AEROBIC TRAINING ZONE.
Exercising in the zone above the Anaerobic Training Threshold – 80% MHR, means you are in the ANAEROBIC TRAINING ZONE.

13. UNIT 1 - Information
Graph to show how the heart rate can be used to establish training zones and thresholds (For a 16 year old boy) B D F A C E G
(Resting heart rate)
A - MHR
C – Anaerobic Training Threshold
E – Aerobic Training Threshold
G – Resting Heart Rate
B – Anaerobic Training Zone
D – Aerobic Training Zone
F – No Improvement Zone 60 70 80 90
100
110
120
130
140
150
160
170
180
190
200
210
220
Heart Rate
Beats per minute
(BPM)

14. UNIT 1 – Practical Application
The energy continuum:
Small group/ larger group activity likely to involve different energy
systems e.g. a game situation.
Discussion in advance to consider different systems and their uses.
Recording of performances for analysis and discussion.
Partner and group recording of activity and uses being made of the energy systems during the game.
Data analysis of findings linked to training methods and sport specific demands.
Heart Rate Monitoring:
Pupils lead a warm up for a specific activity.
Pupils introduce and develop a skill micro session.
Heart rate monitoring taking place during each phase of the session.
Observation, analysis and discussion of the visible effects/ changes taking place.

15. Any physical activity could be used.
UNIT 1 – Practical Application
Example of energy systems used in a team game:
Netball Energy Systems:
Consider the type of preparation required for netball.
Pupil led warm up and pupil led skill micro session.
Review of the energy systems and their effects on performance.
Consider sport specific energy requirements linked to nutrition and hydration strategies.
Record netball game and analyse in relation to quality of performances, positional responsibilities and the different energy demands being made.
Consider the effects of intensity and duration of the activity e.g. sprinting, feint dodge, walking back to the restarting of play, and link to energy systems/ positional responsibilities.
Any physical activity could be used.

16. UNIT 1 – Practical Application
Pupils establishing a training programme based on:
Identified needs
Aerobic / anaerobic pathways
Principles of training
Monitoring the programme
Using heart rate to establish training zones and thresholds
Healthy lifestyles Performance
Correct Training Methods

17. UNIT 1 – Practical Application
How Heart Rate can Illustrate the Effect of Physical Activity 1 2 3 4 70 90
110
130 60 80
100
120
140
Recovery Period
Start of swim
End of swim
5mins
Heart Rate (beats per minute) 50
Normal heart rate
Study the graph and answer the questions that follow.

18. UNIT 1 – Practical Application
Press to see graph again
How Heart Rate can Illustrate the Effect of Physical Activity
The graph above illustrates the hear rate of a swimmer during a 100 metre race at the following stages:
(i) normal; (ii) start; (iii) halfway; (iv) end of swim; (v) recovery.
Use the graph to answer the following questions.
By how many beats had the heart rate risen from normal to the end of the swim?
By how many beats had the heart rate increased from start to the halfway stage?
For how many minutes from the end of the swim did the heart rate
continue to rise?
During which minute was the biggest rise in heart rate?
What was the heart rate at the end of the swim?
Explain why the heart rate increased before the start of the race.
Select one test which measures a component of physical fitness.
Explain its purpose and conclusions that can be drawn from the results.

19. UNIT 1 – Practical Application
Training Zones / Thresholds 20 30 40 50 60
100
120
140
160 90
110
130
150
170
Age in years
Pulse Rate
(beats per minute)
180
190
200
TRAINING ZONE
NO IMPROVEMENT ZONE
Exercise Heart Rate Upper and Lower Limits Of Training Heart Rate Target
Look at this graph of the recommended minimum and maximum
training heart rates in beats per minute and answer the questions which
follow.

20. Training Zones / Thresholds
UNIT 1 – Practical Application
Press to see graph again
Training Zones / Thresholds
What is the safe maximum training heart rate for a 20-year old?
What is the difference between maximum training and minimum training heart rate for a 35 year old?
What is the difference between the maximum training heart rate for a 50 year old and a 30 year old?
What is the difference between the maximum training heart rate for a 60 year old and a 25 year old?
What is the minimum training heart rate for a 40 year old?
Why is it important to work within the training zone for a given group?
By working on this graph, pupils can use their own MHR to understand the importance of training correctly.

21. UNIT 1 – Practical Application
Effects of Lactic Acid Concentration in the Blood 10 20 30 40 50 60 80
Time (min)
Lactic Acid concentration
(per mg per 100cm3 blood)
100
The effects of strenuous exercise on lactic acid concentration in the blood
Look at this graph and answer the questions which follow.
How much did the lactic acid concentration increase during the period of exercise?
What was the level of concentration of lactic acid at the 30 minute point?
What time after the start of the exercise did the level of concentration of lactic acid read 44 mg per 100cm3?
Was the concentration of lactic acid cleared at the 60 minute point?
What was the level of concentration of lactic acid at the15 minute point?
What causes the increase of concentration of lactic acid in the blood?

22. Cardiovascular system Cardio-respiratory system
UNIT 1 - Links
Cardiovascular system
Cardio-respiratory system
Intensity/ duration of exercise
Short term effects of exercise on the systems of the body
Long term effects of exercise on the systems if the body
Principles of training
Methods of training
Heart rate/ VO2
Information/Discussion
Practical Application

23. Characteristics of energy systems
UNIT 1 - Activity
During the course of a team game, players would use all three energy systems.
Name a team and describe specific situations in which each of the energy systems would be used.
Below is a table showing some characteristics of three energy systems used in sporting activity.
Tick () the energy system which is appropriate for each characteristic.
Characteristics of energy systems
ATP-PC
Lactic Acid
Aerobic
Used mainly in very high intensity, short duration activities of up to 10 seconds and in the very early stages of exercise.
Used mainly in very high intensity exercise
of between 10 seconds and 3 minutes in duration.
Used mainly during prolonged, low intensity of exercise.

24. UNIT 1 - Activity
Identify one factor which can determine the main energy system used in any sporting activity.
Complete the table summarising the energy systems below:
Energy system
Aerobic or Anaerobic
Write the chemical equation summarising this process
Any by-products
How long can we use it for?
Creatine Phosphate (CP)
Lactic Acid
Aerobic

25. UNIT 1 - Activity
Study the images below. Suggest which energy system each athlete would predominantly use during performance and why. A B C
Long Jumper
Marathon Runner
400m Sprinter
Diagram
Energy system
Reason A B C
Select one energy system and explain how ATP is recreated using this system. You may choose to use a diagram to assist your explanation.

26. UNIT 1 - Activity
The table below shows a number of activities that are common to many games. For each activity identify the main energy system that would be used.
ACTIVITY
MAIN ENERGY SYSTEM
Jogging
Kicking
Sprinting
Counter attacking
The energy system used for any sporting activity depends on which two factors?
How could an understanding of the energy systems help a teacher/ coach of a sports team train his/ her players?

27. UNIT 1 - Activity
“During maximum effort, such as sprinting, muscles need a lot of energy quickly but oxygen (O2) cannot reach the muscles fast enough”.
Which energy system is best used to provide the necessary fuel for such an activity?
Explain the term oxygen debt?
The following table lists a number of activities that a hockey player may perform in a game. Decide which energy system would be used to provide energy for them.
Practical Application
Activity
Energy System used
Taking on a defender over 10 metres.
Jogging back after an attack.
Counter attacking immediately after sprinting back 60m to defend.
A keeper diving for the ball then returning to their feet.
An attacker waiting on the half way line while his team defends a short corner.
A defender holding a defensive position when his team are attacking.
Closing down an attacker and tackling.
Losing a defender with a change of pace.

28. UNIT 1 - Activity
“During maximum effort, such as sprinting, muscles need a lot of energy quickly but oxygen (O2) cannot reach the muscles fast enough”.
Which energy system is best used to provide the necessary fuel for such an activity?
Activity
Aerobic / Anaerobic
Long distance running
Marathon running
Long jump
A gymnastics vault
A 50m sprint swim
Javelin throw
Aerobic
Anaerobic
Anaerobic
Aerobic
Click box once for Anaerobic, twice for Aerobic
Aerobic
Anaerobic
Anaerobic
Aerobic
Anaerobic
Aerobic
Aerobic
Anaerobic
Explain why many sporting activities can be described as both Aerobic and Anaerobic.
What is the advantage to a team game player of having a high VO2 Max?

29. UNIT 1 - Activity Explain what is meant by anaerobic threshold.
Which energy systems would be the main provider of energy in a:
smash in Tennis,
60 second rally in Tennis.
(i) Explain the meaning of the term VO2 Max.
(ii) Give two benefits for a sportsperson of having a high VO2 max.
(i) Give a sporting example of anaerobic activity.
(ii) Why is lactic acid produced during anaerobic activity?
What happens to an athlete’s performance as lactic acid builds up?

30. UNIT 1 - Activity
The graph shows the rate of lactic acid removal after exercise. 20 40 60 80
100
120
140
160
Recovery Time (minutes)
% Blood Lactic Acid Removed A B
(i) Which athlete recovered first?
(ii) How long did it take the other athlete to remove all lactic acid from his body?
(iii) How much lactic acid had been removed by A after 1 hour’s recovery?
(iv) How much lactic acid had been removed by B after 1 hour’s recovery?
(v) What is the difference in full recovery time between the two athletes?
(vi) There is evidence on the graph to suggest why one athlete recovered quicker
than the other during recovery time. Explain the evidence.

31. UNIT 1 - Activity
The graph below shows the heart rate of a 15 year old athlete during a training session. 60
123
164
205 5 10 15 20 25 30 35 40
Warm up 5 minutes
Heart rate (bpm) A
Exercise – 30 minutes
Cool down 5 minutes X Y Z
What heart rate is indicated at 205 bpm?
What threshold is identified at Z?
What is the name given to training zone A?
What type of sporting activity could the athlete be training for?
What physical fitness component is being developed in this session?

32. UNIT 1 - Activity
The graph below shows the heart rates (X,Y and Z) for three different performers. 50
100
150
200
250
Time
Heart rate (bpm) X Y Z
Which heart rate would be appropriate for
(i) a 100 metre sprinter and
(ii) a games player?
Give reasons for your answers.

33. UNIT 1 - Activity
The graph below shows the heart rate of two 16 year old athletes when training at the same intensity. 60
120
180
Heart rate (bpm) 90
Time (minutes) 30
Athlete A
Athlete B
Which athlete is the fitter, A or B?
Using information from the graph to help you, give two reasons for your answer.

34. UNIT 1 - Activity
The graph below shows the heart rate of a sportsperson recorded during a training session.
Heart rate 20 40 60 80
100
120
140
160
180
200
MHR
Training Session
What happens to the sportsperson’s heart rate during the training session?
What causes the heart rate to change in this way?
What type of sporting activity do you think the sportsperson is training for?
Explain your answer.

35. UNIT 1 - Activity
The graph below shows the heart rate of an eighteen-year-old badminton player during a game. 5 10 15 20 50
100
150
200
Time (min)
Heart Rate
Beats per minute
(BPM)
250
Give two pieces if evidence to suggest that this player is a fit competitor.
Calculate the player’s maximum heart rate (MHR).
What evidence is there to suggest that this player worked both aerobically and anaerobically during the game?

36. UNIT 1 - Activity
The graph below shows how a sixteen-year-old sportsperson can use heart rate to work out how hard to train.
Heart rate and training of a sixteen-year-old sportsperson:
What heart rate is indicated at 204 bpm (A)?
What threshold is indicated at 163 bpm (C)?
What threshold is indicated at 122 bpm (E)?
In which training zone does lactic acid build up quickly? Is it B, D or F?
How does lactic acid build up affect training time and recovery time?
Which training zone is important for improving aerobic fitness? Is it B, D or F?
Explain why training zone F has little effect on aerobic fitness?

37. UNIT 1 – Key Facts/Glossary
Muscle contraction
ATP
Energy Needed
(CP System – Lactic Acid System) – Aerobic System
Anaerobic Pathway
Aerobic Pathway
Needs of individual – physical activity – health/ competitive?
Intensity/ duration of physical activity
Oxygen debt – lactic acid – fatigue – performance
Training correctly to meet identified needs/ demands
Heart rate – links with VO2 – establishing – training zones and thresholds