ENERGY SYSTEMS TABLE

Alactacid System - Source of Fuel

Creatine Phosphate

Lactic Acid System - Sources of Fuel

Carbohydrates

Aerobic System - Sources of Fuel

Carbohydrates → Fats → Proteins

Alactacid System - Efficiency of ATP production

Very efficient

Lactic Acid System- Efficiency of ATP production

Quick, but fatigues quickly as lactic acid levels rise

Aerobic System - Efficiency of ATP production

Slow ATP production but on endless supply

Alactacid System - Duration and Intensity

5-10 seconds at high intensity

Lactic Acid System - Duration and Intensity

30 seconds to 2 minutes at moderate to high intensity.

Aerobic System - Duration and Intensity

Over an hour at moderate intensity

Alactacid System - Cause of fatigue

Depletion of fuel

Lactic Acid System - Cause of fatigue

Build up of pyruvic acid in muscles

Aerobic System - Cause of fatigue

Depeletion of fat and glycogen stores

Alactacid System - By-products

Heat and adenosine triphosphate

Lactic Acid System - By-products

Lactic acid

Aerobic System - By-products

Carbon dioxide and water

Alactacid System - Recovery process

Breakdown of creatine phosphate frees phosphate molecules to attach to ADP

Lactic Acid System - Recovery process

Lactic Acid is converted to glucose in the liver

Aerobic System - Recovery process

Replenish glycogen stores through dietary intake

Alactacid System - Recovery rate

Up to 2 minutes

Lactic Acid System - Recovery rate

30-60 minutes

Aerobic System - Recovery rate

24-48 hours

Alactacid System - Sporting examples

100 m sprint, discus

Lactic Acid System - Sporting examples

200-400 m sprint, 50-100 m swim

Aerobic System - Sporting examples

Soccer, Rugby