Energy systems.

PHYSIOLOGICAL
REQUIREMENTS OF
PHYSICAL ACTIVITY
Foods
Fuel and
Energy Systems

A Maria Sharapova serve takes 1-2

seconds to perform. Its fast & explosive.
She might do this hundreds of time over
a game. Plus she has to run fwd, bkwd
and sideways for 1-2 hours. Her Muscles
requires ENERGY to do this.

Where does this energy

come from?

Food Fuels our Body

1. CARBOHYDRATES
(Glycogen)

2. PROTEIN

3. FATS

CARBOHYDRATES
Cereals

Pastas

Rice
Fruit/Veges
Breads

Sugar

Carbohydrates are stored as Glycogen in Muscle & Liver

CHO is the bodys preferred fuel during Exercise
breaks down easily, uses little oxygen

PROTEIN

Fish

Red Meat
Eggs
Dairy
products

Poultry

GRAINS

Protein is stored as MUSCLE and AMINO ACIDS around the body.

5-10% contribution to endurance events:
Mainly used for growth/repair

FATS
Butter

Oils

Margarine

Cheese

Nuts

Food that we ingest is stored and burnt to fuel

our muscles
This food must be converted
into a chemical compound
called ATP

Without ATP, Muscles

cannot contract

A.T.P.
Adenosine triphosphate.
This is energy for muscle
contraction.
Energy for movement of muscle
fibres is stored in the muscle as a
molecule Pof ATP.
Adenosine
P
P

Adenosine

triphosphate

To use the stored ATP

To release the energy, ATP is

broken down into ADP + Pi
(Adenosine diphosphate +
Phosphate molecule)
The energy released allows for a
musclePcontraction.
P
Pi

Adenosine

Energy

Resynthesis of ATP

There is only enough stored ATP for

about 1-2 contractions, soooo.we
must resynthesise ADP back into ATP.
Fuel and energy for this comes from
CHO, Fats, Proteins and Creatine
phosphate.
These fuel sources resynthesise the free
Phosphate molecule (Pi) back to the ADP
to reform ATP.

CHO, Fats,
Proteins, CP

Adenosine

Pi

Resynthesises the ADP back to ATP

Adenosine

Pi

ATP is used in all 3 energy

systems.
The type of energy system
used and the interplay
between them depends on
the frequency, duration,
intensity of the activity and
fitness levels of the individual.

The 3 energy systems

The ATP PC system

The Lactic Acid Systems

Alactacid system
Creatine phosphate system
Phosphagen system.

Anaerobic glycolysis system

Lactacid system

Aerobic System

Aerobic Glycolysis

ATP PC system

ATP breaks down to ADP + Pi to

release energy.
The ADP + Pi must be reformed to
ATP for continued muscle function.
PC provides the energy for the free
Pi to be re-attached to the ADP
molecule to form ATP.

ATP PC system cont..

PC stored in the muscles breaks down

anaerobically (without O2) to form
Phosphate and creatine. This releases
energy for the resynthesis of ATP.

It takes 2 PC molecules to resynthesise 1

ATP molecule (one PC = 0.7 ATP).

NOTE: The resynthesis of PC (Phosphate + creatine = PC)

occurs in the recovery phase.

For activity lasting:

0-10 SEC

ATP-PC
SYSTEM

10-30/40 SEC
LACTIC
ACID
SYSTEM
30 + SEC- 2MINS
AEROBIC
SYSTEM

ATP-PC
SYSTEM
Used for high
intensity
Jumps, Throws,
Sprints

Uses stores of
CP (Creatine
Phosphate) to
REMAKE ATP

CP instantly
available, but
runs out
quickly

Only have 10
seconds of CP
in muscles

If activity lasts longer than 10 sec, ATP must be

REMADE by some other means..

Summary

Each ATP molecule is made up of an adenosine part

and three phosphate groups. When 1 mole (1) of ATP
is broken down, 7 to 12 Kcal (2) of energy is released.
Besides ATP, there is still another high-energy
compound called phosphocreatine (PC) inside the
human muscle cells. When PC is broken down,
energy is released for the resynthesis of ATP.

Summary Cont

However, the total amount of PC stored in the human

body is also extremely limited. There are altogether
450 to 510 mM PC, or 4.5 to 5.1 Kcal of energy in the
human body. The energy released from the breaking
down of ATP is also required to resynthesize PC.
Nevertheless, this process will be carried out when
the human body is in the recovery stage.

The complete ATP-PC system can only supply 5.7 to

6.9 Kcal of energy, which can maintain about 10
seconds of maximal efforts.

Summary cont

The importance of the ATP-PC system is that it is the instant

energy source in the human body.

The ATP-PC system does not require oxygen in the muscles

for proper functioning. Besides, the required fuels (ATP and PC)
have already been stored in the muscle cells

The chemical reactions involved when PC is broken down are

fewer than the other two energy systems.

The ATP-PC system is particularly important for high-intensity

and high- speed activities that need to be completed in a few
seconds (e.g., starting, jumping, throwing, and weight lifting).

LACTIC ACID SYSTEM

Body uses stored fuel of

GLYCOGEN to REMAKE ATP

Need Oxygen to
do this properly

About 2-3
hours of
glycogen
stored in
body.
Downside
by-product
called Lactate.
Hydrogen Ions
also released
which inhibit
muscle
contraction

Happens because of lack

of enough Oxygen to
break down Glycogen
400m run, 800m at high intensity

AEROBIC SYSTEM

Like the LA system,

the Aerobic uses
Glycogen to
remake ATP.

Will keep suppling ATP

for as long as Fitness
levels allow

Used in
longer, submax
activities.
Long run,
swim, cycle.

Plenty of
Oxygen
available to
remake ATP .
So no LA or H+
is accumulated

Oxygen supply
meets demand

We use this
system at REST
(Now!) except
we burn

FAT!!!!

During REST

Any rest, short

OR Long, CP is
being
replenished, so
we can sprint
again.
BUT, need 3
minutes rest to
get all CP
back!

Any Lactate and Hydrogen Ions are

removed from muscles & blood stream
too.

Things to remember:

The 3 Energy
Systems are not like
TRAFFIC LIGHTS.
One does not switch
off and another goes
on.

All 3 turn on at
once no matter
what the
activity.

However, depending on
intensity and duration of the
activity, ONE system will
contribute more than the
other TWO.