ENERGY SYSTEMS

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FUELS FOR ENERGY

 What gives us energy?

 There are 2 main categories that we need for energy production:

 Food Fuels
 Chemical fuels
FOOD FUELS

 Food is the primary source of energy that supplies our bodies

energy needs
 The digestion process breaks down solid foods so it can be
absorbed into the bloodstream then transported to muscle cells
as the chemical version
 The three main food fuels of the body are:
 Carbohydrates
 Fats
 Proteins

 To utilise these nutrients for muscle action, the body converts

these nutrients to a common ‘energy compound’ called
adenosine triphosphate (ATP).
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CARBOHYDRATES

Carbohydrates are the preferred source of energy by

our body during exercise. They are:
 Easy to access
 Quick to breakdown (either with or without
oxygen)
 Fuel source for the brain (e.g. brain can’t use fats
as a fuel source)
 Increased reliance on blood glucose (liver
glycogen) as muscle glycogen becomes depleted
CARBOHYDRATES

They are stored as either glycogen in the muscle and liver or

glucose in the bloodstream
 Based on 80kg person
 Muscle glycogen – 400g
 Liver glycogen – 100g
 Blood glucose – less than 3g

 The normal contribution to diet is 45-65% CHO


LOW GI OR HIGH GI

What is the Glycaemic Index?

 Glycaemic index, (GI) provides a measure of how quickly
blood sugar levels rise after eating a particular type of food
 So basically it is rating of CHO effect on blood glucose
 Quick breakdown with immediate effect on blood glucose
levels are labelled high GI
 E.g. Honey, white bread, bananas, glucose, white rice etc.
 Slow breakdown are labelled low GI
 E.g. Lentils, apples (fructose), yoghurt,
FATS
 Why are fats important for our diet?
 Protect body organs
 Maintain body temperature
 Hormone production
 Energy storage and supply

 Examples
 Butter, oils, nuts, avocado, full-cream dairy, fatty meats etc.
FATS

 Fats, otherwise known as triglycerides are broken down to form free fatty acids
(FFA’s), stored in the fat cells (adipose tissue) located throughout the body
 They are broken down aerobically to provide energy

 They supply 37kJ per gram of energy.

 Are mainly used at rest (50% of energy supplied by fats)

 Recommended daily intake 15-25%

WHY CHO OVER FATS?

So if fats produce more energy per gram than

CHO, why are they still the most preferred
source of energy during exercise?
CHO FATS
 Per gram: 17kJ  Per gram: 37kJ

 ATP yield : 36 molecules  ATP yield: 460 molecules

1. Fats require more oxygen to produce energy

2. Fats produce energy more slowly.
PROTEIN

 What do we use protein for mainly in our body?

 Growth and repair

Examples
Meat, poultry and fish, eggs, seeds and nuts, beans and lentils, soy products

 In regards to energy, protein has very little contribution towards energy

production
 Only used if fats are depleted. – very rare
 20-35%
Normal diet should contain about
 They are stored as amino acids in the muscle and around the body
 17 kJ per gram
HITTING THE WALL

 Have you ever heard of the term ‘hitting the wall’- this is when
you change over from CHO to fats during exercise.
 An 80 kg person may have stored:
 Muscle glycogen 400 grams
 Liver glycogen 100 grams
 500 grams = 8368kj
 1 hour of steady running = 2929 kj
 Therefore glycogen would run out at just under 3 hours of continuous steady
running
CARBOHYDRATE LOADING

Carbohydrate loading (80% CHO intake) is used for

endurance activities.
This is because they need to increase their stored
glucose and glycogen levels to work at a higher
intensity for longer periods.
CARBOHYDRATE LOADING

 Carbohydrate loading consists of a high carbohydrate diet over the

days preceding competition with the aim to maximise muscle & liver
glycogen stores prior to exercise to offset side effects of depletion.
This strategy is best used for events that last longer than 90min in
duration because events below this duration will be unlikely to
challenge bodily glycogen stores. Research shows that carbohydrate
loading can postpone fatigue, improve performance by 2-3% over a
set distance and extend the duration of steady state exercise by
~20% (Hawley et al 1997)
CARBOHYDRATE INTAKE

• Carbohydrate consumed in the 1-4 hours prior to exercise tops up

liver and muscle glycogen stores, which can delay fatigue associated
with depletion of bodily glycogen stores
• Carbohydrates consumed in the hour prior to exercise and during
exercise augments blood glucose levels, which provides a fuel source to
the central nervous system and working muscles and may spare bodily
glycogen stores
• Carbohydrate consumed after exercise restores liver and muscle
glycogen stores which prepares an athlete for subsequent exercise
sessions
ACTIVITY

 You are an AFL footballer who plays in the midfield.

 You are playing a Saturday afternoon game.

 Construct a daily meal plan of what they should include for:

 Breakfast
 Pre-game
 Post-game

 Be sure to include appropriate meals based on their performance needs.

BREAKFAST ON DAY OF GAME

 Porridge with honey and mixed berries, and two slices of

toast with Vegemite. To drink, she suggests 200ml fresh
orange juice and 500ml water.
 Fruit salad and natural yoghurt with honey, and two
poached eggs with two tablespoons of baked beans on two
slices of toast. To drink, she suggests 200ml fresh orange
juice and 500ml water.
PRE-GAME MEAL EXAMPLES:

Should be eaten approximately 2-4 hours prior and should be high in carbohydrates and low
in fat

 Breakfast cereal or porridge and reduced fat milk

 Toast or muffins with jam/honey/peanut butter
 Baked beans or tinned spaghetti on toast
 Pasta with a low fat tomato based sauce
 Sandwiched or rolls
 Creamed rice and tinned fruit
 Rice or noodles and low fat stir fry
 Low fat smoothies or liquid sports nutrition supplement (like Sustagen Sport)
POST GAME

Priorities post-game:
 Re-hydrate
 Muscle repair
 Replace fuel stores

The meal eaten in the hours after the game can make a big difference to
recovery, and should contain protein and carbohydrate, but not too much fat.
 Beef and vegetable stir-fry with rice or noodles
 Pasta with chicken or lean meat tomato sauce, add vegetables or serve with salad
 Chicken and vegetable risotto
 Grilled chicken with vegetables (including potato/pumpkin)
 Home-made pizza (low-fat cheese and lean ham)
 Soup with pasta/noodles/rice and meat/chicken/legumes
ALL SYSTEMS GO AGAIN

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 Complete Questions in workbook
THE THREE ENERGY SYSTEMS
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ANAEROBIC VS AEROBIC
ENERGY SYSTEMS

 Energy is stored within the chemical bonds of ATP.

 When these bonds are broken, energy is released and is used for muscle contraction.

 There are 3 energy systems:

Anaerobic energy systems Aerobic Energy Systems

ATP-CP Aerobic
Anaerobic Glycolysis

Anaerobic = no oxygen
Aerobic = oxygen present
 ENERGY SYSTEMS- PROVIDE ATP

 To utilise these nutrients for muscle action, the body converts these
nutrients to a common ‘energy compound’ called adenosine
triphosphate (ATP).
 The site of this production of ATP is within the muscle cell- Mitochondria

 The breakdown of ATP releases energy for muscular contraction

 ATP is continually being used and resynthesised, which enables the body to
keep moving

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ENERGY SYSTEMS
The system that operates to provide ATP for energy depends upon:
1. DURATION of the exercise
2. INTENSITY of the exercise
3. Whether oxygen is present or not

ATP-CP ANAEROBIC GLYCOLYSIS AEROBIC

ENERGY SYSTEMS
ATP-CP SYSTEM

 No food fuels are needed for this system as the chemical fuel creatine phosphate is used.
 CP is stored in muscle

 Breaks down creatine phosphate (CP) to form ATP anaerobically.

 Is the least complicated and quickest system
 Lasts approx. 10 seconds
 Used in fast, powerful movements.

 95% + of our maximal heart rate

 Recovery: passive
 30 seconds 50% replenished
 2-3 mins 95-98% replenished
 10 minutes100% replenished
ATP-CP SYSTEM

 What activities would predominantly used this system? (list 4)

 50-100m sprint running swimming
 diving
 golf drive
 shot-put discus javelin
 long jump high jump triple jump
 volleyball serve/spike, tennis serve, boxing punch, penalty kick, slam dunk

 What is one advantage of this system?

 What is a disadvantage of this system?

Fast rate of ATP Production vs. small yield/ capacity

ANAEROBIC GLYCOLYSIS

 Anaerobic = no oxygen
 Involves more complicated chemical reactions than ATP-CP system to make energy
 Activated at the start of exercise.
 The anaerobic glycolysis system is obtained from the breakdown of glycogen.

 This system is used for activities of

• High intensity (85-95% max HR)
• Short duration (10-60seconds)
• The by-product of this system is inorganic phosphates which causes muscular fatigue
(lactate/ H+)
RECOVERY OF THE ANAEROBIC GLYCOLYSIS SYSTEM:

 Extra oxygen is used in recovery to break down lactic acid (lactate and
hydrogen ions)
 Active recovery:
 50% removal in 15 minutes,
 95% removal in 30 minutes.

 Passive recovery:
 50% removal in 30 minutes,
 95% removal in 60 minutes.
ANAEROBIC GLYCOLYSIS

 What activities would predominantly used this system? (list 4)

 200-400m sprinting
 50-100m swim
 Consecutive sprints in intermittent sports, such as netball, basketball, football, hockey, etc.

 What is a limiting factor of this system? Explain.

AEROBIC SYSTEM

 When the build up of lactic acid in the muscles require oxygen to break it down, the aerobic
energy system begins working predominantly to clear it away.
 Slow rate of ATP production & Large yield
 Type of Activity:
 At rest / low & sub-maximal intensity.

 from 60 sec+ when intensity is continuous and of a high intensity.

 <85% max HR

 Two major fuels

 Triglycerides and glycogen
 Can be amino acids (but we hope not!)

 By-products:
 Water, carbon dioxide and heat
VCE PHYSICAL EDUCATION - UNIT 3
AEROBIC ENERGY SYSTEM

 List at least 4 events that require the use of the aerobic energy system (predominantly).
 Marathon
 Triathlon
 Tour de France
 Cross-country skiing
 Soccer midfield
 AFL on-baller
 Shooting or archery (stationary sports)
SUMMARY
ENERGY FOOD FUEL AFTER DURATION AS REASONS FOR
FUEL INTENSITY
SYSTEM DIGESTION & STORAGE SITE DOMINANT FATIGUE

95%+ MHR
0-10 secs Depletion of
Creatine CP - muscle
ATP-CP Creatine
Phosphate
Phosphate
CHO – Glucose – blood
CHO 85-95% 10-60 secs Lactic Acid
ANAEROBIC CHO – Glycogen –
MHR buildup
GLYCOLYSIS muscle, liver

CHO, Fats, CHO – Glucose

Fats – Fatty acids & <85% MHR +60 secs
Proteins Depletion of
triglycerides in adipose
AEROBIC
tissue around the body
fuels (CHO,
Protein – Amino Acids – Fats)
muscle around body
 BROKEN DOWN TO AND
FUEL STORED IN EG. GLYCOGEN IN MAIN FUNCTION FOOD EXAMPLES
MUSCLE

Glucose – blood
Glycogen –
CARBOHYDRATE Energy
muscles, liver

Amino acids - Build &

PROTEIN
muscles repair body
tissue

FATS Free fatty acids & Protect

triglycerides - adipose
organs
tissue around the
body Keep warm
Energy
 WHICH SYSTEM IS PREDOMINATE IN THE FOLLOWING
VIDEOS?

1. https://www.youtube.com/watch?v=-dm-ds5rRaM
2. https://www.youtube.com/watch?v=Huz1YEZOq8A
3. https://www.youtube.com/watch?v=-K_573BJUgs
4. https://www.youtube.com/watch?v=8vvzKpmzT-I
5. https://www.youtube.com/watch?v=h9uv0FwqfSk&feature=youtu.be&t=50s
6. https://www.youtube.com/watch?v=Z26JXiGM2Hg

Graph each one.

ACTIVITY
Categorise each of the following activities according to their most predominant
(i.e. select the MOST CORRECT for each activity):

1.Long, slow easy rowing Aerobic Anaerobic

glycolysis
2 Sprinting fast up a short, steep hill Anaerobic ATP PC
glycolysis
3 Lifting a heavy weight overhead four times Aerobic ATP-PC
4 Enjoying a leisurely 20 minute walk around Aerobic Anaerobic
your local area

5 Doing a light warm up with your soccer Aerobic Anaerobic

team

6 Seeing how far you can run at maximum Anaerobic ATP-PC

speed in 30 seconds glycolysis

7 Doing a basketball free throw Aerobic ATP-PC

8 A tennis serve Aerobic ATP-PC
ENERGY SYSTEM INTERPLAY
INTERPLAY

 What is meant by the term ‘interplay’?

 The concept that more than one energy system is contributing to ATP
resynthesis at one time

 All three energy systems are activated at the start of exercise and no single system works by
itself
 At any given time, there will be a dominant system.
 The contribution depends upon the individual, the effort applied or on the rate at which energy is
used.
 ENERGY SYSTEM INTERPLAY

All three Energy Systems are activated at the start of exercise and no single system works by
itself. All systems are in play all the time, no matter what you are doing.

Just as the aerobic system is activated and utilised for the 100 metre sprinter in their 10
second maximum effort, so too the 1500 metre swimmer will activate all 3 systems as they
dive off the starting block.
CONTRIBUTIONS
This figure shows the
interplay or interaction
between the three energy
systems and highlights how
they differ in power (y-axis)
and capacity (x-axis).

Note that all systems are

activated at the onset of
exercise when performing a
maximal effort in order to
resynthesise ATP at the
fastest rate to ensure our
highest power output and
exercise intensity.
ENERGY SYSTEM INTERPLAY

 Understanding energy system interplay often causes much confusion, due to

differences in the time ranges reported for each system (i.e. predominance)

 It is important to note that there are a number of factors that affect these time
ranges, including:
 The training status or fitness of a person
 Dietary intake
 Supplementation.
EXAMPLES OF INTERPLAY IN SPORTING EVENTS
ENERGY SYSTEM RECRUITMENT

ANAEROBIC AEROBIC
Sport ATP-CP
GLYCOLYSIS SYSTEM
Basketball 60 20 20
 Although all energy systems turn on at the same time the recruitment of an
Fencing 90 10 min
alternative system occurs when the current energy system is almost
Field events
depleted. 90 10 min

 Golf swing 95 5 min

The following table provides an approximation of the percentage
Gymnastics
contribution 80
of the energy pathways 15
in certain sports. 5
Hockey 50 20 30
Distance running 10 20 70
Rowing 20 30 50
Skiing 33 33 33
Soccer 50 20 30
Sprints 90 10 min
Swimming 1.5km 10 20 70
Tennis 70 20 10
Volleyball 80 5 15
ENERGY SYSTEM INTERPLAY IN A 400M RACE

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SPRINT FINISH IN A LONG DISTANCE EVENT

 Have you ever seen an athlete sprint the last 100m of a long
distance running event?

 What system would they be using here?

 Anaerobic Glycolysis
ENERGY SYSTEM INTERPLAY IN A 10000 M RACE
ENERGY SYSTEM INTERPLAY IN SWIMMING:

 Discuss the energy system contribution for a 200m swimming event lasting 1
minute and 45 seconds.
 Write a short answer response to this.

 As the swimmer stands on the blocks awaiting the starter’s gun, they would predominantly
be using their aerobic energy system. This is because the energy demand is low and are
being met by the delivery of oxygen to the working muscles. All three energy systems are
activated at the start of exercise and no single system works by itself. As the swimmer
explodes off the block, the ATP-PC system would be dominant. Within 10 seconds, the CP
would be depleted and anaerobic glycolysis system would take over as the dominant energy
system. During this time the aerobic system would be increasing its contribution. As the
swimmer starts to kick home over the last 100m, the anaerobic glycolysis system would
again increase its contribution but the aerobic system would still remain the dominant
systems producing more ATP.
ACTIVITY:

1. Pick a sporting event

2. Write out a paragraph explaining how all

three systems would be working together.

3. Draw a graph underneath your response

that demonstrates this (include timing of

event)
Topic Guiding Questions

Fuel Sources - Role of each of the food fuels

(Carbohydrates, Fats & - Where/ what are they stored as in the body?
Protein) - What is Glycaemic Index? (High GI Vs Low GI)
- What sort of food may particular athletes eat and when? (Marathon runner vs Basketballer)
- What is our preferred source of energy? Why?
ATP-CP - What are the components of the ATP-CP system? (i.e, fuel source, ATP yield, ATP Rate, oxygen
presence, duration, intensity)
- How is ATP formed within this system? What are the by-products? Draw a diagram to expand on your
explanation.
- What athletes would ‘predominately’ access this system?
- Write a paragraph about the sport specific example about the interplay of energy systems where this
system is dominant.
Anaerobic Glycolysis - What are the components of the Anaerobic Glycolysis system? (i.e, fuel source, ATP yield, ATP Rate,
oxygen presence, duration, intensity)
- How is ATP formed within this system? What are the by-products? Draw a diagram to expand on your
explanation.
- What athletes would ‘predominately’ access this system?
- Write a paragraph about the sport specific example about the interplay of energy systems where this
system is dominant.
Aerobic Energy System - What are the components of the Aerobic energy system? (i.e, fuel source, ATP yield, ATP Rate, oxygen
presence, duration, intensity)
- How is ATP formed within this system? What are the by-products? Draw a diagram to expand on your
explanation.
- What athletes would ‘predominately’ access this system?
- Write a paragraph about the sport specific example about the interplay of energy systems where this
system is dominant.
Energy System Interplay - What is energy system interplay?
- Discuss the Energy system contributions
-