Lactic Acid Energy System Notes

Lactic Acid Energy System Overview

  • After 10-15 seconds of maximum intensity, the body relies on this system to resynthesize ATP.
  • It lasts between 30 seconds and 3 minutes, depending on activity intensity.

Glucose/Glycogen Conversion to ATP

  • The system uses carbohydrates (glucose in blood, glycogen in muscles/liver).
  • Anaerobic glycolysis converts glucose/glycogen into energy to resynthesize ATP.

Anaerobic Glycolysis

  • Glycogen converts to glucose to fuel ATP production.
  • Without oxygen, glucose is partially broken down, producing lactic acid.

Lactic Acid Production

  • The amount and speed depend on intensity and length of activity.
  • Higher intensity = quicker production.

Lactic Acid Components

  • Lactic acid separates into:
    • Hydrogen Ions: acidic component.
    • Lactate: remaining component after hydrogen ions are removed.
  • High levels of lactic acid prevent muscle contraction, causing fatigue and a burning sensation.

Lactate

  • Can be used as an energy source to resynthesize ATP.
  • If not used, it returns to the liver, converts back to glucose, and stores as glycogen.

Hydrogen Ion Removal

  • Active recovery helps remove hydrogen ions by resupplying oxygen to muscles.

Activities Using the Lactic Acid System

  • Prolonged, maximum-intensity activities lasting 30 seconds to 3 minutes:
    • 800m run
    • 100m swim
    • Jump squats for 1 minute
    • Repeatedly getting back onside in Touch Football