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Energy systems
- 2. What is energy and where do we get it from? Energy is what gives us the capacity to do stuff, which includes: -Muscular contractions (movement) -Circulation -Transmissions of nerve impulses -Digestion of foods -Repairing and replacing tissues It is the bodies fuel, and is in the form of ATP (Adenosine Triphosphate), made by 3 energy systems. ATP is found in almost every cell and the majority of ATP is made in the mitochondria. We get most of our energy from food such as carbohydrates, proteins and fats, but also from phosphate creatine, which comes from the muscles.
- 3. Immediate energy system/Creatine Phosphate system This is ATP which is stored in the muscles, readily available. It works by getting creatine phosphate and attaching it to Adenosine Diphosphate. This creates ATP. It works without the presence of oxygen, meaning it is anaerobic. As a result it works for a limited amount of time, about 5-10 seconds, as there is also limited creatine phosphate available. No oxygen is required as the creatine phosphate does not need to be broken down. Creatine phosphate is produced and stored in the muscles. The system only produces 1 ATP.
- 4. Sports the system is used in It works when energy is required instantaneously during high intensity exercise. It is mainly used in track and field event sports such as 100 and 200 meter sprints. It requires the use of fast twitch muscle fibers as they are used for high intensity movement and strength over a short period of time. The recovery rate after using this system is around 1 minute and 30 seconds, although this depends on the duration, intensity and fitness levels of the person. ATP+Creatine Phosphate ATP+Creatine
- 5. Advantages and Disadvantages Advantages- You are able to perform high intensity exercise, without needing oxygen, while also producing no by products. It is also the quickest system of them all and does not take too long too recover. Disadvantages- It can only be used for a short amount of time, as you only have limited creatine phosphate available. The use of this system will also lead to a large oxygen debt.
- 6. Short term energy system/Lactic acid system The short term energy system is used for a higher intensity exercise over a longer period of time at the start of exercise, usually for about 2-3 minutes. After this the muscles will fill with lactic acid and as you fatigue, you then work more slowly. It uses glycogen stored in the liver and muscles and is made without the presence of oxygen, meaning it is anaerobic. It does this by adding glycogen to adenosine triphosphate which produces ATP. This produces a by product of lactic acid. The system is used when the intensity of the exercise is higher than the aerobic capacity The glycogen used is found in all foods. The system produces 2 or 3 ATP.
- 7. Sports the system is used in The system is used for high intensity exercise over a longer period of time. An example of a sport is used in is the 400 meters and also the 800 meters. It uses fast twitch muscle fibres. After using the system it will take around 8 minutes to fully recover. The system peaks after 1 minute. Glucose 2ATP+2Lactic acid+Heat Glycogen 3ATP+2Lactic acid+Heat
- 8. Advantages and disadvantages Advantages- You are able to work for a high intensity and yet work longer than you can using the creatine phosphate system. Disadvantages-The system produces lactic acid as a by product which can cause aches and pains in the muscles.
- 9. Long term energy system/Aerobic energy system This system works by breaking down glycogen with oxygen. This attaches to ADP to create ATP. The long term energy system is used over a longer period of time for lower intensity exercise. It requires the use of oxygen, meaning it is aerobic, and works for exercise that is over 3 minutes long. The system uses food to produce glycogen and produces by products of waste substances such as sweat and carbon dioxide. Using this system in training will increase mitochondria and oxygen supply. The use of molecule glucose produces 38 ATP, but if fatty acids is used as an alternative molecule, 129 ATP is produced.
- 10. Sports the system is used in The system is used during rhythmical, repetitive activities such as long distance running, cycling and swimming where the performer is working at sub maximal intensity for a long period of time. It uses slow twitch muscle fibres because the muscles are working for a long period of time at low intensity. This is suited for the aerobic system. After using the system it can take up to 3 or 4 days to fully recover. Glucose+Oxygen 38 ATP+Carbon Dioxide+Water+Heat Fatty Acids+Oxygen 129 ATP+Carbon Dioxide+Water+Heat
- 11. Advantages and disadvantages Advantages-The aerobic system allows you to work for a long period of time. This means it will be much better suited for long distance events compared to the other two systems. Disadvantages- The system only allows you to work at sub maximal intensity but it is also difficult to take in enough oxygen needed for the muscles to continue working. The other two systems both work at a high intensity and also require no oxygen.
- 12. Overview of the 3 systems
- 13. Length of time to recover For the creatine phosphate system, the recovery time can take between 30 seconds and 4 minutes. It is much shorter than the other energy systems, as exercise has been done for less time, meaning the body is able to quickly return to resting state, without any by products being produced. For the lactic acid system, the recovery time is 20 minutes to 2 hours. This takes much longer as the body has been working at a high intensity for a longer period of time, as a result lactic acid is produced. Unless a warm down has been completed, the lactic acid will stay in the blood causing muscle soreness and aches, which can take time to recover from. For the aerobic system, the body has been working at a lower intensity but for a much longer period of time. Therefore it can take up to 3 or 4 days to fully recover. This is because the glycogen stores need to be replaced and muscles need to be repaired. Rest is essential in order to fully recover as well.