Energy Systems
The 3 types of energy systems
ATP PC
Anaerobic
Aerobic
The basis of training for a particular sport or performance goal
Energy components
Cellular respiration yields this much ATP
32-38
Net ATP production of glycolysis
2 ATP
This energy system is primarily used in 100m dash
ATP PC
Carbs - 4
Proteins - 4
Fats - 9
2 Goals of Aerobic Training
Enhance Capacity Blood (VO2 Max)
Enhance Maximal Oxidative Capacity (QO2)
The 3 main sub-pathways of cellular respiration
Glycolysis
Krebs Cycle
Electron Transport Chain (ETC)
Total Krebs Cycle Production
6 NADH
2 FADH2
2 ATP
This energy system is primarily used in ice hockey
Anaerobic
The duration of each energy system
ATP PC - 10-15 seconds
Anaerobic 10 seconds - 2 minutes
Aerobic - Up to few hours
Bouts of up to 1 minute of intense, rhythmic repeated several times interspersed with 3-5 min recover
Glycolytic System ("Lactate Stacking")
This process involved the mitochondria, the athletes have sustained activity longer than 90 seconds and the third system must come into prominence.
Cellular Respiration (Aerobic)
The main product of anaerobic glycolysis
Pyruvate (Pyruvic Acid)
Carbs, Fats, Protein breakdown of a basketball player's diet
Carbs - 60%
Fats - 20%
Protein - 20%
This is what the "PC" in ATP PC stands for
Phosphocreatine
Alternating fast and slow running over varying, natural terrain
Fartlek Training (Speed Play)
The definition of cellular respiration
Process which cells breakdown macromolecules (glucose) to produce ATP
The enzyme in electron transport chain that creates ATP
ATP Synthase
Marathon runners describe this as "hitting the wall"
When your body runs out of glycogen storages and switches to fat for energy
One's magnitude of energy from anaerobic sources depends on
The general guidelines for intensity, in terms of beats per minute and exercise zone & colour.
Moderate Activity (Maintenance/Warm Up) - 50-60% (Light Yellow Zone)
Weight Control (Fitness/Fat Burn) - 60-70% (Gold Zone)
Aerobic (Cardio Training/Endurance) - 70-80% (Orange Zone)
Anaerobic (Hardcore Training) - 80-90% (Dark Orange
VO2 Max (Max Effort) - 90-100% (Red Zone)
ETC uses NADH and FADH2 to create this on one side of the membrane
Concentration of hydrogen ions and electrochemical gradient
Ted Temertzogou said this about protein supplements in 2024
“Contrary to popular belief, eating large amounts of high-protein foods (eg lean meats) or talking too much protein supplements, does not automatically result in increase muscle mass, a lean body, or an increased ability to perform better at sports. Indeed, excessive intake or the use of protein supplements may lead to seriously bodily harm by putting excessive strain on the liver and kidneys….it is still unclear how much additional protein an athlete might need in order to improve his or her performance, and what might be the long-term health effects of such supplements”
The 800m sprint uses this exercise system
60% Aerobic
40% Anaerobic
(Who actually knows?)