Energy systems

There are two energy systems. The aerobic energy system, meaning 'with oxygen' which is used
for long-term, steady paced exercise and day-to-day activities and Anaerobic energy system or
'without oxygen' which produces fast bursts of energy for short, powerful bursts. The Anaerobic
system can be divided into two further systems, ATP-PC and Lactic acid. All energy systems
work together, but the intensity and type of activity will determine which system is predominant.

Aerobic system

Anaerobic system
1. ATP-PC system
2. Lactic Acid System

The Aerobic System

The aerobic energy system, meaning 'with oxygen' which is used for longterm, steady paced exercise
The aerobic system, also known as aerobic glycolysis, powers continuous steady state exercise
longer than three to four minutes. In the aerobic system energy (ATP) is produced through
Pyruvic Acid and Lipid/Protein fragments entering the Kreb Cycle and the Electron Transport
Cycle (McArdle, 1991).
Aerobic glycolysis is dependent upon the athlete's aerobic capacity, which is their functional
capacity for oxygen transport (i.e. distribution of oxygen rich blood to body tissues) and
utilization (i.e. ability of muscle to use available oxygen to produce energy). Aerobic training
increases aerobic capacity through adaptations to the athlete's oxygen transport and utilization
systems (McArdle et. al., 1991).
Aerobic Training
Aerobic training must be specific to the athlete's sport; and it must provide a sufficient
cardiovascular overload to stimulate increases in the athlete's stroke volume and cardiac output.

"Aerobic training must be specific to the athlete's sport; and it must provide a sufficient
cardiovascular overload."
Using the specificity of training principle, cardiovascular overload should be accomplished by
concurrently enhancing the local circulation of the appropriate muscle groups (McArdle et. al.,
1991), by performing aerobic exercise that best mimics the movements used during the athlete's
athletic performance.
Aerobic training increases fitness and is achieved through:

Interval training,

Continuous training (this must be intense enough to overload the aerobic system), and

Fartlek training (McArdle et. al., 1991).

Interval Training
Interval training allows the athlete to perform high intensity, intermittent exercise for a long
period of time. To train the aerobic system the recovery periods of interval training should be at a
ratio of 1-1.5:1 to the effort intervals.
The recommended recovery is not enough time for complete recovery; this is so that the athlete's
aerobic system is stressed, so that circulatory and metabolic adjustments are made to increase
their body's aerobic capacity (McArdle et. al., 1991).
Continuous Training
Continuous training is long, slow, steady, submaximal training at a moderate to high intensity of
60-80% of maximum oxygen capacity (i.e. VO2) and/or maximum heart rate. Continuous
training is 'over-distance' training that allows the athlete to train at the same intensity as they
would if they were competing.
"It is believed that over-distance training produces the largest aerobic adaptations in both the
central and peripheral tissues."
"It is believed that over-distance training produces the largest aerobic adaptations in both the
central and peripheral tissues. Overload is generally accomplished by increasing exercise

duration, although the work rate increases progressively as training improvements are achieved"
(McArdle et. al., 1991, p.444); meaning that as the athlete becomes aerobically fitter they can
train at a higher intensity for longer.
Fartlek Training
Fartlek training is a form of interval training (and develops all energy systems, not just the
aerobic system!). Instead of using percentages of heart rate or maximum oxygen capacity to
determine the intensity of the effort intervals fartlek training allows the athlete to perform their
efforts based on how they 'feel' at that particular time during training.
Although Fartlek training lacks the systematic and quantified base of interval and continuous
training, it is ideally suited for the athlete's general conditioning or off-season training, allowing
them to incorporate a bit of variety in their training (McArdle et. al., 1991).

The Anaerobic Energy System

Definition: Exercise in which oxygen is used up more quickly than the body is
able to replenish it inside the working muscle. As a result, muscle fibers have
to derive their contractile energy from stored substrates like Glygogen
(stored carbohydrates), ATP (Adenosine Tri-Phosphate), and CP (Creatine
Phosphate). Weight training is an example of such an activity. It is highly
anabolic in nature but also highly catabolic if done in excess.
Anaerobic exercise targets your individual muscles. Because youre not
jumping around and moving your entire body, this type of exercise doesnt
require oxygen, and only burns carbohydrates. Anaerobic exercise builds
muscle through short bursts of strenuous activity like weightlifting or
performing push-ups at high levels of intensity. This type of exercise builds
your skeletal muscle, increasing your overall levels of power and strength
through weight and resistance

The anaerobic system is utilized in all-out efforts of exercise lasting up to one minute. There are
two anaerobic power systems available to the body:
1. The Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system, and

2. The anaerobic glycolysis/lactic acid system.

The ATP-CP system is used for efforts lasting less than 10 seconds; while the anaerobic
glycolysis system powers efforts longer than 10 seconds, lasting up to a few minutes (McArdle,
Katch & Katch, 1991).

Anaerobic Training
Anaerobic training enhances the anaerobic metabolic capacity of the muscle fibres that are being
trained, thus increasing the ability of the athlete to train, and therefore perform at higher exercise
intensity (McArdle et. al., 1991).
Anaerobic training is achieved through:

Sprint (speed), and/or

Power training.

Through maximal interval training sprint and power training works by overloading the ATP-CP
and/or anaerobic glycolysis/lactic acid system.
Interval Training
Interval training with all out efforts greater than 10 seconds, usually lasting one minute at 90100% maximum heart rate, with rest/recovery periods of 3-5 minutes (i.e. recovery periods are
twice as long as the effort) trains the anaerobic glycolysis/lactic acid system.
How Does Anaerobic Training Increase Anaerobic Capacity?
Anaerobic training increases anaerobic capacity through a number of different ways, including:

Increasing the athlete's lactate tolerance;

Increases the size of the fast twitch muscle fibres;

Increasing the resting levels of ATP, Creatine Phosphate, free Creatine and glycogen in
the muscles (McArdle et. al., 1991)

A higher anaerobic capacity enables an athlete to:

Perform at a higher intensity over a specific distance,

Maintain a high intensity for a longer period of time, or

Maintain either the same or a higher intensity over a further distance (McArdle et. al,
1991).

Anaerobic training should be included at the end of Phase 1 of the Training Phases (See
footnotes), so that the athlete is not fatigued for their aerobic and/or conditioning training
(McArdle et. al., 1991).
Anaerobic and aerobic power systems are important to the athlete
Both the anaerobic and aerobic power systems are important to the athlete and each need to be
trained to optimize athletic performance. This article will discuss the different methods used to
train both systems in order to increase the anaerobic and aerobic capacity of an athlete.
Training Power Systems
Both the anaerobic and aerobic systems are utilized during training and athletic performance.
The extent to which each system is used depends upon the activity or sport participated in, and
they will all fall along an Energy Continuum.
Therefore the athlete has to ensure that they train both power systems to maximize their athletic
performance. This article will discuss the different methods used to train both systems in order to
increase the anaerobic and aerobic capacity of the athlete.
Anaerobic training increases the athlete's anaerobic capacity by increasing their lactate tolerance,
the size of the fast-twitch muscle fibers, and the resting levels of ATP Both the anaerobic and
aerobic power systems are important to the athlete ad each needs to be trained to optimize their
athletic performance.

[Link] of sport aerobic energy systems

While you exercise, oxygen is released to provide you with energy to perform that action or
exercise. The amount of oxygen released and how much the muscle tissues result in 2 different
exercise forms, anaerobic and aerobic. Aerobic forms are well-known, scroll below to learn the
anaerobic forms of exercise.
Walking
Lets look at some of the ways a walking habit can improve your health:

Better cardiovascular fitness

Stronger leg muscles

Lower blood pressure

Lower risk of heart disease, diabetes, bowel cancer and osteoporosis.

Its also a safe, low-impact exercise that most people can do and its especially good if youre
overweight, unused to physical activity or pregnant.
Things to consider
If weight loss is your goal, the National Heart Foundation of Australia recommends you walk at
a moderate intensity for 45 minutes to an hour on most days of the week to lose weight and keep
it off.
Running
Like walking, running is an inexpensive exercise you can do anywhere at a time that suits you. It
is beneficial in helping to improve heart and bone health. Its advantage over walking is that it
improves heart fitness and burns kilojoules at a greater rate. It takes roughly an hour for a walker
to burn the same number of kilojoules that a runner burns in 30 minutes.
Things to consider
Running is a high-impact exercise so the injury risk is higher than with walking. Common
problems include injuries to the knee, shin splints and ankle sprains.
Swimming
If its too hot to walk or run, swimming can be a cool way to get fit. Its a low-cost workout for
the whole body especially the muscles of the back, shoulder and arms and improves flexibility as
well.
Things to consider
Its less effective for weight loss compared to walking or running. And because its not a weightbearing exercise, it doesnt reduce the risk of bone loss.
Aquarobics
These exercise sessions are done in a swimming pool and are available at some fitness centres or
through local community health services. Aquarobics is a low-impact way to improve heart
fitness and muscle strength without stressing the joints.

Things to consider
Like swimming, aquarobics is less effective for weight loss and doesnt improve bone strength.
Cycling
Cycling does double duty as an aerobic workout as well as being a low-cost, eco-friendly form of
transport. Its good exercise for improving leg strength and toning leg and buttock muscles
but with less stress on joints compared to running or walking. If youd rather not ride outdoors,
exercise bikes at home or in a gym are a good alternative.
Spinning classes available at some fitness centres are another indoor cycling option. These
involve simulating different biking activities on a stationary bike for example, cycling uphill
or sprints and are choreographed to music.
Things to consider
If you ride outdoors a helmet is essential, as well as reflective clothing if you ride when its dark.
You need to maintain your bike so that its safe to ride and know how to ride safely on the road.
Rowing
Rowing is a low-impact alternative to running or cycling that can improve heart fitness and
strengthen the muscles of the upper body, back and abdomen. You can enjoy rowing outdoors by
joining a rowing club or hiring a rowboat, or indoors using a rowing machine at the gym or at
home.
Things to consider
Whether youre rowing on water or indoors, its important to use the correct technique to avoid
injury, especially to the lower back. Other common injuries include knee pain, tendonitis in the
wrist and blisters on your hands. If you join a club, you should get advice on technique from the
coach; if you use a rowing machine at the gym, ask a qualified instructor.
Boxing
This is a good aerobic workout that also boosts upper body strength and helps you let off steam.
Boxing classes are widely available in many gyms. Some classes involve sparring with a partner
you take it in turns to hold a pad or pads while the other person punches them while wearing
boxing mitts.
[Link]

of sport anaerobic energy systems

Isometrics
this form of strength training involves a particular muscle or one group of muscles. Such

exercises do not allow the lengthening or stretching of the muscle and the muscle might not
move at all. Isometric exercises are commonly used for strengthening a muscle injured or
damaged due to an accident.

Sit-Ups
This is a tougher form of anaerobic exercise and if not performed properly, can be slightly
dangerous on the body. From a supine position, with back completely to the floor, one must rise
with one's back and touch toes or knees, with only the butt touching the ground.

Weight Training
Strength training activity, where the body expends energy in lifting fixed weighted objects, in a
repetitive manner. Lifting weights not only increases the size of muscles, it increases their
potency or strength as well.

Interval Training
this technique of physical training is an interesting combination of aerobic exercises in an
anaerobic mechanism. Take cycling for example, which is an aerobic exercise. Cycling in short
sprints or bursts of sudden energy and then reducing the pace for a restful interval, before once
again, picking up the pace is one form of interval training.
some types of anaerobic exercise include:
Sprinting Activities
Tug of War
Jumping Rope
Climbing Hills or Steps
Squats
In addition, some sports like football, basketball and soccer utilize the anaerobic concept, where
a player exerts him/herself for short bursts of energy to make a play or score, followed by a
period of storing up energy for the rest of the game.