Energy Systems. Aerobic System. Two Energy Systems. Aerobic An energy system which is used in prolonged continuous activity in the presence of oxygen and does not produce lactic acid. Anaerobic
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Anaerobic Alactic (ATP-CP) or (ATP-PC)
Anaerobic Lactic (glycolysis)
Combine to produce
ADP + P ATP
Using energy produces
Where Glycolysis changes with the Aerobic Systems:
known as, the ______________________________
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
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.
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.
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:
The oxygen system is highly efficient. When oxygen is used in muscle cells:
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:
While running at a comfortable pace you use both systems, but
the anaerobic: aerobic ratio is low enough that the lactate
generated 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 of
both of these systems. For example, the 800m
race is too long to be a sprint, but too
short to be a distance race. Therefore, it is
run at the cross-over between the aerobic
and anaerobic systems.
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.
When the systems are used
Feel the burn!