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Energy PathwaysEnergy production is both time and intensity-related. Running at a very high intensity, as in sprinting, means that an athlete can operate effectively for only a brief period, whereas running at a low intensity, as in gentle jogging, means that an athlete can sustain activity for an extended period. There is a relationship between exercise intensity and the energy source.
Energy PathwaysMatthews (1971)[2] divides the running requirements of various sports into the following "energy pathways": ATP-CP and LA, LA-02, and 02.
When working at 95% effort, these energy pathways are time-limited, and the consensus on these times is as follows:
The result of muscle contraction produces ADP, which, when coupled with CP regenerates ATP. Actively contracting muscles obtain ATP from glucose stored in the bloodstream and the breakdown of glycogen stored in the muscles. Exercise for longer periods requires the complete oxidation of carbohydrates or free fatty acids in the mitochondria. The carbohydrate store will last approximately 90 minutes, and the free fatty store will last several days. All three energy systems contribute at the start of exercise, but the contribution depends on the individual, the effort applied, or the rate at which energy is used. Davis et al. (2000)[3] show how the energy systems contribute to producing ATP when exercising at 100% effort. The thresholds (T) indicate that the energy system is exhausted - training will improve threshold times.
The Alactic Energy SystemAdenosine Triphosphate (ATP) stored in the muscle last for approximately 2 seconds. The resynthesis of ATP from Creatine Phosphate (CP) will continue until CP stores in the muscles are depleted, approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production. To develop this energy system, sessions of 4 to 8 seconds of high-intensity work at near peak velocity are required e.g.
Energy Production
Influence of the recovery timeThe length of recovery between repetitions is vital in recovering power output through CP's resynthesis. A study by Holmyard et al. (1994)[4] with a group of subjects who performed six-second sprints with recovery intervals from 15 to 180 seconds found that there is an 81% recovery in peak power output (PPO) with a one-minute recovery and a 92% recovery of PPO in three minutes.
The Lactate Energy SystemOnce the CP stores are depleted, the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in lactate and hydrogen ions production. The accumulation of hydrogen ions is the limiting factor causing fatigue from 300 metres to 800 metres. Sessions to develop this energy system:
There are three units within this energy system: Speed Endurance, Special Endurance 1 and Special Endurance 2. Each of these units can be developed as follows:
Anaerobic Capacity and Anaerobic PowerAnaerobic Capacity refers to the body's ability to regenerate ATP using the glycolytic system, and Anaerobic Power refers to the body's ability to regenerate ATP using the phosphagen system. These energy systems can be developed with appropriate interval training sessions. Glycolytic and Phosphagen energy systemsGlycolytic - the breakdown of glucose by enzymes into pyruvic and lactic acids with the release of energy (ATP). Phosphagen - the use of creatine phosphate stored in the muscles to generate energy (ATP). Energy Production
Recovery timeDenadal & Higino (2004)[5] concluded from their research that 8 minutes is all you should take during track speed workouts over anything up to 800 metres - even those going deep into lactate build-up. The Aerobic Energy SystemThe aerobic energy system utilises proteins, fats, and carbohydrates (glycogen) to synthesise ATP. This energy system can be developed with various intensity (Tempo) runs. The types of Tempo runs are:
Sessions to develop this energy system:
Energy Production
Energy System recruitmentAlthough all energy systems turn on at the same time, the recruitment of an alternative system occurs when the current energy system is almost depleted. The following table approximates the percentage contribution of the energy pathways in certain sports (Fox 1993)[1].
Other names used for the Energy SystemsThe Alactic Energy System is also referred to as the:
The Lactate Energy System is also referred to as the:
The Aerobic Energy System is also referred to as the:
References
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