Overview
This lecture explains the three main energy systems used during sports, their characteristics, and how training affects athletic performance across different intensities and durations.
The Three Energy Systems
Anaerobic Alactic (ATP-CP) Energy System
- Supplies energy for high-intensity, short-duration bursts (about 10 seconds).
- Does not use oxygen; relies on creatine phosphate (CP) stored in muscles.
- Used in sports requiring explosive movements (e.g., sprinting, football, weightlifting, gymnastics).
- Training focuses on strength and power to extend intensity duration.
Anaerobic Lactic (Glycolytic) Energy System
- Provides energy for medium to high-intensity efforts lasting 10–90 seconds.
- Relies on fast glycolysis without oxygen but works longer than ATP-CP.
- Common in team sports (basketball, soccer, hockey) and events like rowing 500m, middle-distance running.
- Produces lactic acid, causing muscle burning, fatigue, and shortness of breath.
- Training this system increases the ability to manage lactic acid and sustain higher intensity.
Aerobic Energy System
- Supports low to medium-intensity activities lasting from two minutes to several hours.
- Requires oxygen and fuels endurance events (long-distance swimming, rowing, kayaking).
- Slower to fatigue compared to anaerobic systems.
- Aerobic training boosts oxygen use and endurance, delaying fatigue and cramps.
Energy System Integration
- All three systems contribute ATP (energy) during exercise, but their dominance depends on activity intensity and duration.
Key Terms & Definitions
- ATP (Adenosine Triphosphate) — the main energy molecule used by muscles during activity.
- Anaerobic Alactic (ATP-CP) System — energy system using creatine phosphate without oxygen for short bursts.
- Anaerobic Lactic (Glycolytic) System — energy system breaking down glucose without oxygen, producing lactic acid for up to 90 seconds.
- Aerobic System — energy system using oxygen for sustained, lower-intensity activities.
- Creatine Phosphate (CP) — high-energy compound stored in muscles for rapid energy release.
- Lactic Acid — byproduct of anaerobic glycolysis causing fatigue and muscle discomfort.
Action Items / Next Steps
- Review the National Strength and Conditioning Association's "Essentials of Strength and Conditioning" for more on energy system training.
- Assess your sport's energy demands and tailor your training accordingly.
- Contact a Sport Performance Specialist for personalized program recommendations.