The document describes the three energy systems used in sport and exercise: 1. The immediate/ATP-PCr system provides energy instantly without oxygen using stored creatine phosphate. It is used for high-intensity exercise under 10 seconds. 2. The short-term lactic acid system provides energy for higher intensity exercise over longer periods by breaking down glycogen without oxygen, producing lactic acid. It is used from 10 seconds to 2 minutes as intensity exceeds aerobic capacity. 3. The long-term aerobic system provides energy over longer periods by using oxygen to break down glycogen, fatty acids, producing more ATP. It is used for low to moderate intensity exercise lasting over 2 minutes.

1. Energy systems: The
three energy systems
Describe, explain and analyse the three
different energy systems and their use in
sport and exercise activities

2. Storytime

3. Adenosine Triphosphate (ATP)
PP P
Adenine
Ribose
Phosphate groups
Energy-rich
phosphate bond

4. Adenosine Triphosphate (ATP)
PP P
Phosphate groups
Adenine
Ribose
Energy
• Simplified
–ATP ADP + P + Energy
Adenosine Diphosphate (ADP)

5. Adenosine Diphosphate (ADP)
P
P
P
Phosphate groups
Adenine
Ribose
Energy
• Simplified
ADP + P + Energy ATP
Adenosine Triphosphate (ATP)

6. Immediate Energy System
Creatine Phosphate System
• Also known as ATP-PCr system
• Stored in muscle, therefore readily available
• Made without presence of oxygen
• When energy is required instantaneously
• High intensity exercise

7. Recovery Time
(seconds)
PPO recovery
(%)
15 68.7
30 73.6
45 78.1
60 81.0
120 88.2
180 92.2
P
P
P
Phosphate groups
Adenine
Ribose
• Simplified
ADP + PCr ATP + Cr
Immediate Energy System
Creatine Phosphate System
Cr
Training
and diet
increases
PCr

8. Short Term Energy System
Lactic Acid Energy System
• Used for higher intensity exercise and for a
longer period of time
• Uses glycogen stored in liver and muscles
• Made without presence of oxygen
• Used at beginning of exercise
• When intensity is higher than aerobic capacity

9. Short Term Energy System
Lactic Acid Energy System
Glycolysis Reduction (gain H+)
Glycogen or
Glucose
Lactic
Acid
Pyruvic
Acid
ADP ATP
Training
increases
lactic acid
tolerance
Approximately 8
minutes to fully
recover

10. Short Term Energy System
Lactic Acid Energy System
Glycolysis Reduction (gain H+)
Glycogen or
Glucose
Lactic
Acid
Pyruvic
Acid
Oxygenation (lose H+)Glyconeogenesis

11. Long Term Energy System
Aerobic Energy System
• Made over longer periods of time for lower
intensity exercise
• Uses oxygen
• Used for exercise over a minute.

12. Long Term Energy System
Aerobic Energy System
Glycolysis Reduction (gain H+)
Glycogen or
Glucose
Lactic
Acid
Pyruvic
Acid
Kreb’sCycle
ADP ATPO2 CO2 + H2O
Training
increases
[mitochondria]
and oxygen
supply

13. How much ATP is made?
System Molecule ATP Made
Immediate Creatine Phosphate 1
Short Glucose 2
Short Glycogen 3
Long Glucose 38
Long Fatty Acids 129

14. Summary of exercise and energy
systems
Duration Classification Energy Supplied By
1 to 4 seconds Anaerobic ATP (in muscles)
4 to 10 seconds Anaerobic ATP + CP
10 to 45 seconds Anaerobic ATP + CP + Muscle glycogen
45 to 120 seconds Anaerobic, Lactic Muscle glycogen
120 to 240 seconds Aerobic + Anaerobic Muscle glycogen + lactic acid
240 to 600 seconds Aerobic Muscle glycogen + fatty acids

15. Energy systems and physical activity