GOOD AFTERNOON

GRADE 11
What are the energy systems?
 
In order to extract the energy from the foods we eat and
turn it into the chemical energy that our bodies can use,
we have three separate energy production systems,
these are the:

•Aerobic system
•Anaerobic glycolytic system
•ATP-PC system
 ANAEROBIC GLYCOLYTIC
SYSTEM
The next in line to contribute for energy production is the Glycolysis or
Glycolytic system wherein the body ATP through breaking down of glycogen
in the blood, muscles and liver. As the ATP-CP system starts to fall down and
contribute less after reaching approximately 50 seconds of sustained activity,
the Glycolytic system takes the part of extending the work. Glycolytic system
becomes predominant usually in moderate power and moderate duration sports
that starts to decline from 50 seconds-120 seconds.
Weightlifting
Sprints exercise

ABS workout
Medical ball throwing
Aerobic system

Performance declines as the duration of works gets long. The

body depends on the Oxidative system wherein it utilizes
different substrate such as fat(fatty acids) carbohydrates
(glucose) and protein to produce more ATP. But since
carbohydrates depletes as time of activity extends the body
looks for fat as result for energy production.
 Walking Jogging

Cycling exercise

Aerobic jumps
 Dance
Tennis
Swimming
Rowing
Rope jumps
Football
ATP- ADENOSINE TRIPHOSPHATE CREATINE /CP- CREATINE
PHOSPHATE

The ATP-CP this is the immediate energy system of the body to

produce work. It is predominant usually in high power but short
duration type of exercise. It allows from 0-12 seconds maximum
force exertion. The early seconds of the exercise depends on the
immediate ATP available and as the high power force exertion
extends, the CP assist the declination of ATP until it alters to
another energy system.
All energy starts as light from the sun. Plants
convert sunlight into chemical energy through
the process of photosynthesis.
We humans then eat the plants, or we eat the
animals that have eaten plants, and in turn this
stored chemical energy is passed on to us.
 TERM DEFINITION

Means production of energy through process that do not require oxygen.  When applied to
Anaerobic
exercise, anaerobic refers to all exercise that does not rely on oxygen to help produce energy

Means production of energy through processes that require oxygen.  When applied to exercise,
Aerobic
aerobic refers to all exercise that requires oxygen to help produce energy

Stands for adenosine triphosphate.  ATP is essentially the energy currency of the body.  It is the
ATP breakdown of ATP that releases energy which the body’s tissues such as muscle can use to
create movement.
WHAT IS ENERGY?
What do the energy systems do?
The three energy systems work together in order to ensure there is a
continuous and sufficient supply of energy for all our daily activities. Each
system differentiates in the way they produce chemical energy (ATP) from
different sources and at different speeds.
The ATP-PC system and the anaerobic glycolytic system are both anaerobic
systems, meaning that oxygen is not used by these systems to synthesise
ATP.  These systems are quicker at producing energy, however they do not
last very long (they fatigue quickly).
The aerobic system on the other hand relies heavily on oxygen to synthesise
ATP.  Because the chemical processes that use oxygen to produce energy are
more complex than the anaerobic processes, the aerobic system is slower at
making energy, but it can keep making energy for a very long time without
fatigue.
Why are the energy systems important?
 
The energy systems are what enable every cell, tissue and organ of our bodies to
function and survive.  Without sufficient energy being continuously supplied
through the energy systems our bodies would literally shut down, cease to
function and die! Essentially the body is like a machine and like any machine it
needs energy to power it.  For example a car without petrol in the tank is just a
piece of metal that can't do anything. With fuel the car can come to life and drive
you from 'A to B'.
Understanding how the energy systems work and interact with each other will
help ensure that you are advising the right type of fuels for your clients to
consume, as well as designing and prescribing the correct type of training, and
applying the variables (sets, reps, rest intervals etc.) correctly to ensure your
clients achieve their specific goals by design rather than accident.
The energy systems and fitness
 
When you workout in the gym, go for a run or play football with
your friends there are many body systems involved that work
together in order for this to be possible. or example going for a
run on the treadmill for 20 minutes requires the following:
1.Nervous system – memory of running movement patterns,
action potentials to skeletal, cardiac and smooth muscle
2.Muscular system – contraction and force production of leg
muscles to run
3.Respiratory system – inhalation of O2 and exhalation of CO2
4.CV system – heart and blood vessels transport O2 and nutrients
to muscles and remove CO2 and waste products
Energy is constantly needed by all of these systems in order for them to function.
For this reason the three energy systems work constantly in conjunction with
each other to achieve this.

Depending on the intensity and duration of the exercise one particular energy
system may be more influential than the others. With higher intensity exercise
over a short time period the bodies reliance for energy will be placed on the
anaerobic energy systems (ATP-PC system / anaerobic glycolytic system),
whereas lower intensity exercise over a longer time places greater reliance on the
aerobic energy systems.

If you train someone in the wrong way, it can be very detrimental to them
achieving their goal or performing well in their chosen sports or activities.
For example if someone wants to run a marathon in a time of 3
hours and you design a programme that has them doing 6 x
100meter sprint repetitions, will they be ready to do the marathon
or will they just be quick over a short distance?

Yep you guessed it; they will be quick over a short distance and
have no nope of completing a marathon, let alone in 3 hours!

When it comes to working with clients and developing appropriate

exercise programmes that help them achieve their goals, it is vital
to consider the energy systems.

Understanding which energy system they will predominantly be

using during their training is crucial to ensuring that you prescribe
the correct duration and intensity of exercise.
Energy systems used in
sports
It is important to understand that while the
energy systems have unique characteristics,
they do not work independently of one
another.
From very short intense exercise through to
very light prolonged activity, all three
energy systems make a contribution. 
However one or two will usually be most
dominant.
To get an understanding of how the systems
work together we can look at various sports and
think about what is happening and why certain
energy systems are more or less active.

Try to remember that duration and intensity are

the two variables that will determine which
system is most active at any given time.

Following is a list of sports and approximate

percentages of how much each of the energy
systems contributes