PE Grade 10 (Energy Systems)

Adenosine Tri Phosphate (ATP)

Energy molecule we use that allows us to have energy to preform exercises and activities.

Aerobic System and Anaerobic System

The bodies 2 energy systems

What is the Aerobic System

Aerobic means "requiring oxygen." The body uses oxygen to break down nutrients for energy, allowing for moderate activity over a long period. E.g. Marathoners

6 examples of sports using the Aerobic System

• Marathon running

• Cycling (long-distance)

• 1500m Swimming

• Soccer (centre back)

• Rowing

• Hiking

What is the Anaerobic System

This is when the body can create smaller amounts of ATP when needed without using oxygen.

2 Pathways of the Anaerobic System

ATP-CP (Adenosine Tri Phosphate - Creatine Phosphate) and Glycolysis

What is ATP-CP (Adenosine Tri Phosphate - Creatine Phosphate)

This pathway involves a rapid chemical reaction in the muscle fibre and is essential for short bursts of intense activity. E.g. 100m Sprint

6 examples of sports using the ATP-CP System

• 100m sprint

• Weightlifting

• High jump

• Shot put

• Volleyball Spike

• Tennis serve

What is Glycolysis

This pathway is a more complex process involving the partial breakdown of glucose and 11 separate chemical reactions. It produces 4x ATP as the ATP-CP pathway and is used for medium-duration activities. E.g. 200m Swim

6 examples of sports using the Glycolysis System

• 800m run

• 200m swim

• Boxing (short, intense rounds)

• Basketball (fast breaks or intense plays)

• Hockey shifts

Another name for these systems:

ATP-CP
Glycolysis
Aerobic

Phosphagen/Alactic System

Lactic Acid System

Cellular Respiration

How does lactic acid form

In activities such as a 400m race, after 2-3 minutes, the body cannot break down glucose quickly enough to keep up. A substance known as lactic acid builds up inside the muscle fibres, and the participant is forced to stop or slow down. This is associated with extreme pain.

In low-intensity activities, the body easily gets enough oxygen to break down nutrients aerobically, starting with glycolysis. This continuous process allows activities like distance running to be sustained for longer periods.

What are Slow Twitch muscle fibres

These are required for endurance (aerobic system). The muscle fibres are red, have a slow contraction speed, high fatigue resistance, many mitochondria and require lots of O².

What are Fast Twitch muscle fibres

These are required for quick bursts of power and energy (anaerobic system). The muscle fibres are white, have a fast contraction speed, low fatigue resistance, few mitochondria and require little O².

Can training affect muscle fibre type?

Yes, endurance training can increase the proportion of slow-twitch fibres, which are more suited for long period activities, while strength or sprint training can enhance the size and efficiency of fast-twitch fibres, which are better for explosive movements.

Describe an athlete’s use of the 3 energy systems during a typical basketball game. 

1. ATP-CP System: Provides quick energy for explosive actions like jumping, sprinting, and quick defensive moves.

2. Glycolytic System: Fuels high-intensity efforts such as driving to the basket, fast breaks, and intense defence.

3. Aerobic System: Supports lower-intensity movements and recovery, like jogging back on defence.

Deltoid

Shoulder abduction, flexion, extension and rotation of the arm

Biceps

Flexion of the arm at the elbow

Abdominals

Flexion to bend forward, and pelvis stabilisation

Quadriceps

Extending at the knee and hip flexion

Pectorals

Abduction, flexion and internal rotation of the arm at the shoulder

Latissimus Dorsi

 Extend, adduct, and medially rotate the arm at the shoulder

External Obliques

Rotation and flexion of the trunk

Triceps

Extend the arm at the elbow

Gulteus Maximus

Extend and externally rotate the thigh at the hip

Hamstring

Hip extension and knee flexion

Taibialis Anterior

Dorsiflexion and inversion at the ankle

Gastrocnemius

Plantar flexion and leg flexion at the knee

Hip Flexors

Hip flexion

List the antagonistic muscle pair for the following muscles:

1. Biceps

2. Hamstrings

3. Gluteus Maximus

4. Gastrocnemius

5. Pectoralis Major

1. Triceps

2. Quadriceps

3. Hip flexors

4. Tibialis anterior

5. Latissimus dorsi