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Energy Systems
Aerobic System
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Two Energy Systems
1. Aerobic– An energy system which is used in
prolonged continuous activity in the presence of oxygen and does not produce lactic acid.
2. Anaerobic– Energy systems that do not rely on the
immediate use of oxygen. There are two types of anaerobic energy systems.
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3 Metabolic PathwaysAnaerobic Alactic (ATP-CP) or (ATP-PC)
Anaerobic Lactic (glycolysis)
Aerobic (cellular respiration)• A slow twitch muscle energy system which
is used in prolonged continuous activity in the presence of oxygen and does not produce lactic acid.
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The Aerobic System: Long-Term Energy
• Exercise performed at a ______________level relies almost exclusively on the aerobic system for energy production and requires the athlete to use ____________ as its source of energy.o Most daily activities use energy provided by the
aerobic energy systemo The _________________________is the most important
energy system in the body.
• While this pathway cannot generate the speed of the anaerobic, it does provide a great deal more _____________________________________.
• Formula:
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Key Nutrients• Remember your Fats, Proteins and Carbs
because they are crucial for the fuel for the aerobic system
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The Aerobic System (Cellular Respiration)
• The aerobic system energy requires the metabolism of
Glucose(Glycogen)
FatsProteins
Oxygen
Combine to produce
ADP + P ATPADP + P ATP
Using energy produces
ENERGYENERGY
CO2 Water
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Cellular Respiration
• Involves 3 separate pathways– Glycolysis– Kreb’s Cycle– Electron Transport Chain
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Sub-Pathways – Cellular Respiration
Glycolysis – • first stage • Same as anaerobic lactic system (see previous
lesson)
Where Glycolysis changes with the Aerobic Systems:
• in the presence of oxygen, ________________is converted to ________________ (co-enzyme) – (rather than ___________________– No lactic acid produced with aerobic at this time
• acetyl CoA then enters a more complicated pathway known as the ____________________
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Kreb’s Cycle- • Central pathway for the metabolism
of ____ and ____________ • series of __ reactions, __ ATP
molecules are produced at this stage, along with new compounds
• capable of storing ____________________
• high energy electrons are sent to a process within the _________________,
known as, the ______________________________
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Electron Transport Chain-• During the final stage of aerobic
respiration, ______________________are produced,
• Electrons pass down the chain, highly reactive molecules (free radicals) are by-products – these molecules may be a contributor
to long-term muscle fatigue
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ATP Produced
Energy System ATPGlycolysisKreb’s CycleElectron Transport ChainTotal
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Aerobic Power: VO2maxOxygen uptake• The power of the aerobic system is
generally evaluated by measuring the maximum volume of oxygen that can be consumed in a given amount of time. – This can be measured by determining the
amount of oxygen exhaled as compared to the amount inhaled.
• As the intensity of work increases the capacity of aerobic system reaches a maximum. – You can only breath in and out so much
• The greatest rate at which oxygen (volume) can be taken in and used during exercise is referred to ____________________________or (___________)
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Aerobic Power VO2Max
Each person has his or her own maximal rate of oxygen consumption (VO2 max).
•
• A normal VO2 max for most high school athletes would fall somewhere between
• The VO2 max values of trained athletes will reach
The more active we are the higher the VO2 max will be in that
range.
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The Effect of Training on the Aerobic System
A person’s ability to perform an activity is limited by their maximal rate of oxygen consumption (VO2 Max). The most efficient method for improving the aerobic energy system is endurance training/exercise.
Long, slow distance training or exercise at the low end of your _________________tends to use slow twitch (ST) fibres. ST fibres are slower to fatigue and are well suited for endurance activities.
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The Effect of Training on the Aerobic System
Endurance exercise consists of
Generally, the higher the intensity, the greater the oxygen consumption. When exercising the target heart rate (THR) should be raised to 70% of max.
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Finding your Target Heart Rate
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The Effect of Training on the Aerobic System Con’t
Examples include: running, swimming or biking for 40 minutes or more at a heart rate of 130-140 bpm
Note: A highly trained or elite athlete should be able to sustain a heart rate of 85% of their VO2 max. This type of training does not raise your anaerobic threshold.
Endurance training has four major effects on the aerobic system:
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Characteristics of the Aerobic System
The oxygen system is highly efficient. When oxygen is used in muscle cells:– it prevents the build-up of _______________– an individual can work out longer before
_______________________________________– it is able to remove lactic acid from
muscles allowing the muscle to continue to contract allowing exercise to continue
– it promotes _________________of ATP for energy when work output is low.
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Characteristics of the Aerobic System
As the duration of activity increases, the contribution of the aerobic system to the total energy requirement increases.
Due to this, there are two limitations to the aerobic system:
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Using The Systems Together
While running at a comfortable pace you use both systems, butthe anaerobic: aerobic ratio is low enough that the lactategenerated is easily removed, and doesn't build up.
As the pace is increased, eventually a point is reached where the production of lactate, by the anaerobic system, is greater than its removal (anaerobic threshold).
Note: Depending upon the distance, and effort,the body can use different proportions ofboth of these systems. For example, the 800mrace is too long to be a sprint, but tooshort to be a distance race. Therefore, it isrun at the cross-over between the aerobicand anaerobic systems.
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The best method to train all of the systems together is __________________. Interval work consists of repeating a series of short, high intensity, runs alternating with rest (recovery) periods.
Whichever method is used, the athlete must continually push themselves into a lactate burdened state which makes their body adapt. Regardless of the race distance you are training for, 5k or marathon, interval work will help you run faster.
Training The Systems TogetherTraining The Systems Together
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Summary - The Energy Systems
• Energy for muscular activity depends on
a supply of ATP that can be broken down
into ADP and phosphate
• All of the body’s biochemical processes
and the three energy systems require ATP
• Trained individuals are able to use ATP
and remove lactic acid more efficiently
than untrained individuals
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Roles of the Three EnergySystems in Competitive Sport
Anaerobic PathwaysAnaerobic Pathways Aerobic PathwaysAerobic Pathways
Primary Primary Energy Energy SourceSource
Energy Energy SystemSystem
FuelFuel
DurationDuration
Sport Sport EventEvent
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ATP - CP System
Glycolytic System
Aerobic System
When the systems are used
Feel the burn!
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