Energy Systems Overview

Energy Systems

• Alactacid system (ATP/PC)
  • Uses ATP and CP to produce energy for short, intense bursts of activity.
  • Lasts up to 10 seconds.
  • Fatigue occurs due to CP depletion.
  • Byproduct: Heat.
  • Recovery time: 2-5 minutes.
  • Suitable for activities like 100m sprints, shot put, and javelin.
• Lactic acid system
  • Breaks down glycogen to produce ATP.
  • Lasts from 10 seconds to 2 minutes.
  • Lactic acid buildup causes muscle fatigue and burning sensation.
  • Byproduct : Lactic acid.
  • Recovery time: 30-60 minutes.
  • Suitable for activities like 200m running.
• Aerobic system
  • Utilizes carbohydrates, fats, and even proteins to produce ATP.
  • Lasts for 2-6 hours, depending on intensity.
  • Fatigue arises from glycogen depletion and reliance on fat as a secondary fuel.
  • Byproducts: Carbon dioxide and water.
  • Recovery time: Short periods of time = quick recovery, hours = days.
  • Suitable for endurance activities like marathons.

Training Methods

• Aerobic training
  • Continuous training
    • Must last over 20 minutes.
    • Heart rate above aerobic threshold.
    • Two types: Long, slow distance training (60-80% MHR, focus on distance) and high intensity work for moderate duration.
  • Fartlek training
    • Variable speed and terrain.
    • Combines continuous and interval training.
    • Benefits rugby players.
  • Circuit training:
    • Improves aerobic capacity and strength, endurance, flexibility, skill, and coordination.
    • Involves moving between activities after specific repetitions or time.

Training Thresholds

• Aerobic Threshold: 65-70% MHR, improves aerobic capacity and VO2 max.
• Anaerobic Threshold: 80-85% MHR, improves anaerobic capacity and speeds up lactate removal.

Warm-Up and Cool-Down

• Warm-up:
  • Redistributes blood flow and raises muscle temperature.
  • Important for oxygen and nutrients delivery to muscles.
  • Increases muscle extensibility, reducing injury risk.
  • Common form: Static stretching and PNF stretches.
• Cool-down:
  • Returns body temperature, circulation, and respiration to pre-exercise state.
  • Helps maintain muscle stretch, disperses lactic acid, and prevents blood pooling.
  • Reduces risk of injury.

Physiological Adaptations to Exercise

• Resting heart rate: Lower in trained athletes due to cardiovascular efficiency and increased stroke volume.
• Stroke volume: Increased in trained athletes as the left ventricle fills more completely during relaxation.

Recovery Strategies

• Active rest: Most beneficial for recovery.
• Physiological Strategies:
  • Cool-down: Reduces heart rate and metabolism, removes waste products, prevents blood pooling and muscle soreness.
  • Nutritional plan: Replenishes fluids and energy.
• Neural Strategies:
  • Hydrotherapy: Uses water to relax muscles and aid metabolic recovery.
  • Massage: Relaxes fatigued and damaged muscles.
• Tissue Damage Strategies:
  • Cryotherapy: Uses cold therapy to reduce inflammation and pain.
• Psychological Strategies:
  • Relaxation methods: To reduce stress and improve recovery.

Physiological Strategies in Detail

• Cool-down:
  • Active and gradual.
  • 1-10 minutes of walking, jogging, or swimming to return body to rest state.
• Nutritional Plan:
  • Focuses on fluid and food replenishment.
  • Hydration: Replace lost fluids with water, electrolyte drinks, and juices.
  • Nutrition: Consume a high-carb diet (50-100g) with a 4:1 carb-protein ratio within 30 minutes to 2 hours post-exercise to replenish glycogen and blood sugar.

Explore the three main energy systems: Alactacid, Lactic Acid, and Aerobic. Each system caters to different types of physical activities, with unique processes, durations, and recovery times. This quiz will test your understanding of how these systems function and their applications in sports.