ENERGY SYSTEMS AND PERFORMANCE

FORM 2 PHYSICAL EDUCATION

(NOTES TAKEN FROM “FUNDAMENTALS OF HEALTH & PHYSICAL EDUCATION” BY J.

ESHUYS, V. GUEST, J. LAWRENCE)

Fitness and Performance

Improving performance in sport depends on:

 developing proper training programmes

 Physical fitness

As physical fitness means different things to different people, it is probably better to talk about levels
of fitness. The basic level of fitness is the ability to carry out everyday activities with ease and
comfort; the top level of fitness is that reached by professional athletes or Olympians which gives
maximum body performance.

Here, we are concerned with reaching a level of fitness that allows you to achieve your own peak
performance in sport or recreation.

Energy
Every physical activity requires energy. In physical fitness we must look at the sorts of energy
available to muscles. Energy is available through:

 the aerobic system

 the anaerobic system

The aerobic system

The aerobic system is the most important energy system in everyday life. It is the system which
provides energy for prolonged activity. It is called "aerobic" because it uses oxygen brought to the
muscle cells from the heart-lung system. With this oxygen, the cells can process fuel to produce high
levels of energy.

The anaerobic system

The anaerobic system produces energy without the presence of oxygen in two ways:

• A substance called Creatine Phosphate (CP) is stored in the muscles. It can provide energy for
efforts which involve short periods of activity of up to 10 seconds, such as lifting weights.
• A substance called glycogen is stored in the muscle cells. It is broken down to produce energy and
a waste product called lactic acid. Although less efficient in producing energy than the aerobic
system, glycogen breakdown without oxygen provides enough energy for short-term, intense effort
such as 200-metre sprint. It can also provide energy for acceleration of effort in sprint finishes of
long-distance races.

In most sports, you draw on both the aerobic and anaerobic systems.

The components of fitness

Although every sport has one particular part or component of fitness which is more important than
another, to achieve all-round fitness the following components are essential:

. endurance . power • balance • strength • speed

. reaction time • flexibility • agility . coordination

Endurance

Endurance is the most important component of fitness for a variety of athletes. It means being able
to continue physical activity for a long time. The fitter the athlete, the greater their level of
endurance. Endurance comes from:

 cardio-vascular endurance
 muscular endurance.

Cardiovascular endurance

Cardiovascular endurance is sometimes referred to as cardio-respiratory endurance because it

involves the lungs, the heart, the blood and the blood vessels. It is the ability to exercise the whole
body for long periods of time without running out of breath or becoming tired. An athlete with good
cardiovascular endurance, usually has:

 a stronger heart
 a slower pulse rate which means the heart does not have to beat as often.
 lower blood pressure
 larger lung capacity allowing more oxygen to be taken up by the blood.

An efficient cardio-vascular system increases Aerobic and Anaerobic Endurance.

Muscular Endurance

Muscular endurance is the ability to use the same muscles repeatedly without getting tired. For
instance, in running long distances, the muscles of the legs are continuously being worked. Long-
distance runners, swimmers, rowers and cyclists must have good muscular endurance.
Aerobic endurance

Aerobic endurance depends on the cardiovascular system providing oxygen to the cells to produce
energy. The more oxygen available to the muscles, the more energy can be produced, and the less
fatigue is felt. Thus, aerobic endurance depends on cardiovascular endurance.

Anaerobic endurance

Anaerobic endurance refers to the athlete's ability to draw on energy stored in the muscles, without
the use of oxygen. When exercise is short and intense as in sprinting the athlete has to rely on the
immediate anaerobic energy available. For most people, this energy doesn't last long, approximately
one minute. Trained athletes, however, are more efficient in drawing on anaerobic energy effectively.

REVISION

What is Physical Fitness?

A physically fit person can perform all his or her daily duties as well as deal with any unexpected
situations without undue fatigue.

What are the Components of Physical Fitness?

The components of physical fitness collectively determine the fitness level of a person.

These components are divided into:

 health-related components
 skill-related components

Health-related Components

These components measure how well the systems of your body work.

Cardiovascular fitness: How well can the circulatory system supply oxygen to working muscles
during exercise?

Body composition: What is the percentage of body fat compared to lean body mass?

Flexibility: What is the range of movements at various joints?

Muscular strength: What is the amount of force that can be produced by a single contraction of a
muscle?

Muscular endurance: How long can a muscle group exert a force to accomplish a task without
fatigue?
.

Skill-related Components

These components measure how successful we are at developing skills and participating in sports.

Speed: How quickly can you move from point 'A' to point 'B’?

Agility: How quickly can you change direction while moving?

Balance: How well can you keep yourself from falling while standing still or moving around?

Co-ordination: How well can your five senses and the different parts of the body work together to
perform activities?

Reaction time: How quickly can you respond after receiving a signal?

Power: How quickly can your muscles produce the maximum force?

CAN YOU IDENTIFY THE SPORT AND WHAT COMPONENTS OF FITNESS ARE NEEDED?