Health, Energy

Systems, Training and

Improving
Performance
Semester 2
Term 4
Physical Activity
Defined as participation in some sort
of bodily exercise, either on a
recreational or occupational basis.
Play
“An enjoyable experience derived
from behaviour which is self-
initiated, tolerant of abilities, and
develops rules spontaneously. It
does not have a predetermined
ending with a victor or reward.”
(Singer, 1975)
Sport is a human activity that involves
“specific organisational and historical
background of rules which define the
object and limit the pattern of human
behaviour; it involves competition or
challenge and a definite outcome
primarily determined by physical
skill.”
(Singer, 1975)
Health vs. Physical Fitness

Health is a state of complete physical,

mental, social and emotional
wellbeing.
Health can be defined as TOTAL
FITNESS.
Physical Social
Wellbeing Wellbeing

Health

Mental Emotional
Wellbeing Wellbeing
A strong relationship and interaction
exists between the 4 aspects.

Examples.

Self esteem (Emotional) & Body

image (Physical)

Academic performance (Mental) &

Activity levels (Physical)

Depression (Mental) & Exercise

(Physical)
Physical Fitness can be described
as the ability of the body to
function efficiently and
effectively allowing an individual
to perform daily tasks with ease,
leaving enough energy for
unexpected emergencies and
active leisure time.
World Health Organisation
HEALTH relates to the total
person,
while FITNESS relates to the
physical attributes of a person.
 INTRODUCTION
Exercise Physiology is the description
and explanation of functional
changes brought about by single
(acute) or repeated exercise
sessions (chronic exercise or
training), often the object of
improving the exercise response.

In this definition the description of

functional changes refers to what
happens to the body and the
explanation refers to understanding
how the changes occur.
For example, we know that repeated lifting of
heavy weights usually results in greater
ability to lift even heavier weights.
This functional change brought about by
repeated bouts of exercise can be
explained partly by an increased growth of
muscle tissue and partly by an improved
ability of the nervous system to cause
greater number of muscle fibres to contract
simultaneously for the greatest possible
force of contraction of the entire muscle.
This understanding of how weight lifting ability
develops has led to better training
programs to improve the lifting
performance.
 ENERGY
Energy is the capacity to generate activity, to produce
or do work.

The Human body produces and uses energy in order

to perform a variety of tasks including:
 The maintenance of vital autonomous functions
such as electrical brain activity, breathing and
circulation, body temperature regulation and
hormonal activity.
 The digestive process.
 Physical activity.

Energy comes originally from the food we eat.

Through digestion, food is broken down and stored in
our cells in the form of chemical energy reserves
waiting to be used.
Energy is measured in units, that is, kilojoules or
calories.
 FUEL FOR EXCERCISE
Our body’s energy needs come from
the breakdown of the nutrients
carbohydrates, fats and proteins, in
the food we eat.
 Carbohydrates – preferred source
of fuel
 Protein – normally not used as fuel
but for growth and repair
 Fats - acts as a concentrated fuel
source in muscles. It is the body’s
main source of fuel at rest and
during prolonged sub maximal
exercise.
 Water, minerals and vitamins
(although not used directly for fuel)
However, the energy released during
the breakdown of carbohydrates, fats
and proteins is not immediately
used. Instead an important energy
rich chemical compound known as
ATP (adenosine triphosphate) is
formed.

Energy is released when ATP is

broken down. The ATP stored in the
muscles is used up within seconds,
so it is vital to keep making ATP so
the muscles can keep contracting.
Energy for muscular activity comes
from the chemical compound
ADENOSINE TRIPHOSPATE (ATP).
This compound contains an
adenosine molecule with three (tri)
phosphate groups attached.

ATP stored in the muscles is very small

and lasts only 1 – 2 seconds. The
body is able to replenish as quick as
it is broken down. This is achieved
by resynthesising (rebuilding) ATP
through the break down of reserve
fuels.
 ATP DEPLETION
As the duration of exercise increases
and as the reserves of ATP stored in
the muscles runs out, our body
needs to find new ways of
resynthesising ATP, otherwise we
would collapse from exhaustion.
The body solves this problem by going
back to the stored nutrients to
resynthesise more ATP.
These stored nutrients are used in a
particular order as illustrated below:
THREE ENERGY SYSTEMS
1. The ATP-PC System also called the alactacid
system
2. The Lactic Acid System also call anaerobic
glycolysis
3. The Aerobic System also called the oxygen system

Which Energy System is Used and When?

There are many factors which determine which energy
system is used and when, depending on:
 Whether the individual is resting or exercising (or
both)
 The duration of the exercise
 The intensity of the exercise
 The athlete’s level of fitness at the time

The body needs a combination of the three energy

systems to supply energy for most activities
particularly team games.