1. Exercise and Energy
Systems

2. Body and Exercise
 Human Body derives energy from food in the
form of fats, carbohydrates and proteins
 The method by which the body generates energy
is determined by the rate of energy demand ie
intensity and duration of an activity
 Activities such as sprinting that require sudden
bursts of effort need a large production of
energy over a short period of time as opposed to
distance running that need continued energy
production over a prolonged period of time.

3. Types of training is important
 Each energy system needs to be trained
differently to make it more efficient. One type
of training will not improve all 3 energy systems.
 Therefore different sports need to be trained
differently. Eg soccer all 3 energy systems vs
gymnastics, mainly phosphate and lactic systems
 Sports need to train specific energy systems,
components of fitness and movements.
 Remember all energy systems are working
together at the same time depending on
intensity.

4. Energy Systems

5. FITT Principle – mainly used for
aerobic training
FITT Cardiovascular Strength
Frequency 3-5 times per week 2-3 times per week
(per body part)
Intensity Moderate to vigorous 3 sets of 10-15
60-80% maximum repetitions
heart rate (MHR)
Time 20-60mins 30-45mins
Type Cardiovascular activity Compound (working
many muscle groups)
or isolated (working
one muscle group)

6. Aerobic System – how does it
work
 More extended activities like jogging require
oxygen to produce continued activation of
muscles – aerobic (with oxygen) activities.
 Energy is produced in the presence of sufficient
oxygen
 As exercising intensity increases the exercising
muscles use increasing amounts of oxygen,
breaking down glucose (sugar) in the muscles

7. Aerobic System – how does it
work
 Aerobic energy production utilises
carbohydrates and fats as energy sources which
are broken down to form ATP with water and
carbon dioxide as by products of the process
 ATP – Adenosine triphosphate is the basic
energy currency for all biological work – when it
is broken down, energy is released.
 Aerobic system produces large amounts of ATP
without fatiguing by-products hence it is the
system used for long distance/endurance events.

8. Aerobic System
 Activities used to improve aerobic metabolism
should include the following
 Increased heart rate ie > 120 BPM
 Use 50% or < of total muscle mass, legs, arms etc
 Are carried over an extended period ie 30 mins
 Name as many examples as you can of the type
of aerobic activities that would fit the above
criteria

9. Types of Aerobic Training
 Continuous training eg running for 30 mins
 Fartlek Training eg walk for 100m, jog for 500m,
sprint for 50m, keep repeating pattern without
stopping
 Interval Training using longer distances eg run
for 1 km, rest, rung for 1 km rest. Maintain HR
in aerobic training zone
 Circuit Training eg using stations without a
break to exercise aerobic system, boxing stations

11. Anaerobic Energy System
 Produce energy without depending on oxygen
 This system is predominantly in operation when
the intensity of the exercise increases to a point
where the cardiorespiratory (heart/lungs) system
can’t supply sufficient oxygen to meet the body’s
energy demands.
 Anaerobic exertion requires specialised training
to generate the adaptations necessary for
muscular work without oxygen. Training
enhances the ability of muscle cells to improve
their use of fuel reserves and be more efficient
in converting blood sugar to energy during
intense exercise..

13. To improve anaerobic fitness
 Train body using specific movements/muscles
uses in that sport and Practise the movements
used in sport at a high intensity to make
adaptations occur.
 Use interval training to train the system –
periods of intense work with short rests.
 Use resistance training exercises eg weights to
help muscles make adaptations.
 Reduce recovery periods to help body adapt.
 Train at high intensity to help tolerate levels of
lactic acid and dispose of waste products.

14. Phosphate System
 First process for supplying energy to the muscles when
there is insufficient time for the body to break down
glycogen for the manufacture of ATP
 There is enough stored ATP in muscles to sustain 4-6
seconds of an all out sprint effort
 ATP must be re-synthesised to provide a continuous
supply of energy
 ATP is resynthesised through the breakdown of
creatine phosphate which is stored in muscle.
 Provides enough energy for 5-10 sec of max effort
 It is restored quickly, 50 % is available 30 sec later and
100% within 2-5 minutes
 It is possible to repeat many short bouts of activity up
to 8 secs without becoming exhausted

15. Lactic Energy System
 Glycogen in muscles is partially broken down to form
pyruvic acid and ATP under circumstances of max
effort over 10-90 secs (anaerobic glycolysis)
 In the absence of oxygen lactic acid is formed when the
above occurs
 If the intensity of the activity is maintained, lactic acid
will pool in the muscles and blood resulting in muscle
fatigue
 Fatigue starts around 35-40 secs of vigorous activity
with exhaustion occurring at 55-60 secs
 Requires 45-60 mins to be removed from the system
 Important system as it provides a rapid supply of ATP
for intense, short bursts of activity