This document discusses the aerobic and anaerobic energy systems in the body. It explains that muscles need ATP and PCr for energy and contraction. When these run low, the body produces more ATP through anaerobic glycolysis using glycogen or through the aerobic system using carbohydrates and oxygen. The anaerobic system produces lactic acid as a byproduct and is important for short, intense exercise. The aerobic system is more efficient and uses oxygen to break down glucose and fat in the mitochondria. Different types of training can improve anaerobic threshold, aerobic capacity, and other cardiovascular and respiratory adaptations to meet the energy demands of various sports.
2. Muscles Fibers need energy to sustain contraction
2 main sources of stored energy
ATP (Adenosine Triphosphate)
PCr (Phosphocreatine)
When stored energy runs low, the body must produce
more ATP
Carbohydrate (glycogen) stored in muscle and liver
Anaerobic glycolosis
By-product is lactic acid
Carbohydrate in blood
Aerobic system
3. ANAEROBIC SYSTEM
Non – oxidative (with out oxygen)
Brief but intense
Byproduct is Lactic Acid
Important at the onset of exercise
Important for events of short duration
Low efficiency 1 glucose = 3ATP
4. LACTIC ACID
By product of Anaerobic metabolism
Change the acid-base balance in the muscle cell
Reducing energy production by the aerobic system
Causing burning sensation in muscles, nausea
physical and mental fatigue
Training reduces production of Lactic acid and
improved the body’s ability to remove it from the
system.
5. ANAEROBIC POWER
Maximal all out effort for several seconds
ATP-PCr energy system
Nervous system sends a message to muscle cell
ATP is split to ADP to release energy
PCr restores ADP to ATP, thus repeating the cycle.
Anaerobic glycolysis
Break-down of glycogen with out oxygen.
3 ATP / 1 glucose
Produces lactic aid
6. AEROBIC
Uses oxygen to produce energy
Abundant energy stores
Carbohydrates 4 Kcal / gram
Fat is abundant and rich energy source 9 Kcal / gram
More efficient than anaerobic
1 glucose = 36 ATP
Occurs in Mitochondria of the cell.
Glucose + O2 = CO2 + H2O + energy
* Protein is essential to build, maintain and repair
issue, but is not a preferred energy source.
7. AEROBIC CAPACITY
The ability of the aerobic system to take in,
transport and utilize oxygen.
a product of the respiratory, cardiovascular and
muscular systems.
Measured in L/min
Higher measures indicate excellence in non-weight
bearing sports.
8. AEROBIC POWER
Aerobic capacity in relation to body weight
Measured in ml/kg/min
One’s ability to use oxygen per unit of body weight
Predictor of performance in weight bearing activities
9. ANAEROBIC THRESHOLD
Lactate threshold
Transition zone that involves increase dependence
on the anaerobic system.
Upper limit of body’s ability to clear lactic acid.
Lactate threshold 1
Easy training zone
Uses primary slow oxidative muscle fibers
Lactate threshold 2
fatigue occurs rapidly
Performance threshold
Both thresholds can be increased with training.
10. SPORT SPECIFIC TRAINING
It is important to understand the demands of your
sport
Train to specifically meet the demands of your
sport.
Understanding specific energy demands helps to
focus training for success.
11. ENERGY TRAINING
Anaerobic
For sports needing max effort or force production
Sprinters and heavy lifters
Uses stored ATP, CPr and Non-oxidative breakdown
Events lasting up to 2 mins.
Subtle changes seen with training
Aerobic
Training effects are clear
Increase in mitochondria, increase enzyme
activity, greater oxygen uptake, increase in fibers to
produce ATP.
Improvements in Cardiovascular and Respiratory
systems.
Improved ability to burn fat.
12. OTHER TRAINING EFFECTS
Blood volume / stroke volume
Amount of blood pumped per beat
Aerobic training can increase blood volume
Increase blood returned to the heart and pumped to the
working muscle
Slower resting and exercise heart rates
Cardiac Output
Volume of blood pumped per minute
Cardiac output = heart rate x stroke volume
Respiration
Becomes more efficient with training
Greater tidal volume less frequency is needed to meet
the demands.
Ventilation = tidal volume x frequency