When we train, we need to make sure that we have goals, a plan and consider why we are training. A good training program will include the principles of training, as well as different types of training methods that target the needs of the individual. Training programs should also be designed to target the energy systems used or required of the athletes sport.
The human body needs a continuous supply of energy to function and produce movement. The human body converts energy from the food that we eat to produce energy for movement. The main sources of energy are:
Carbohydrates
Proteins
Fats
Carbohydrates are the preferred source of energy for the body which is why it is important to include it in your diet.
The diagram below provides a quick summary of the breakdown of food into energy:
There are 3 energy systems used by the body in order to produce energy for activity. These systems can be categorised into two types Anaerobic (no oxygen required) and Aerobic (oxygen required). The three energy systems are:
The ATP/PC System, The Lactic Acid System & The Aerobic System
The ATP/PC System
The ATP/PC System is also known as the Alactacid System and it is used for short, explosive movements that last approximately 10-15 seconds. It is one of the Anaerobic energy systems as it does not require oxygen. Instead, it uses stored sources of ATP in our body to create an explosive movement such s a jump, start or throw.
Can you think of any sports/events that predominantly use the ATP/PC System?
The Lactic Acid System
When the ATP/PC system is no longer able to produce energy, the Lactic Acid System begins to kick in. This system lasts for 30 seconds to 2 minutes and is the second of the Anaerobic energy system. This system uses glucose in the blood and glycogen stores to produce energy.
Can you think of any sports/events that predominantly use the Lactic Acid System?
The Aerobic System
For exercise that lasts longer than 2 minutes, the body needs oxygen. This is when the Aerobic energy system begins to be the most predominant supplier of energy. Sports that require continuous and sustained energy use the Aerobic energy system.
Can you think of any sports/events that predominantly use the Aerobic Energy System?