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ATP/PC
A

Adenosine diphosphate = ADP

Adenosine
molecule

P

Adenosine triphosphate = ATP

Phosphate
molecule

Phosphocreatine = PC

Carbohydrates, fats and proteins are three nutrients that are stored as energy in high energy
compounds called ATP
...
this releases 2 seconds worth of energy

P

P
A

+

P

The ATP/PC system provides energy to resynthesise ADP (adenosine triphosphate) and P
(phosphate) back together
...
However this energy system
only lasts for between 3-10 seconds, an example of an athlete who would use this energy system is
Usain Bolt who sprints the 100m
...
By using overload training whilst using this energy system it is
possible to extend the length it is possible to use this energy system for by 1-2 seconds
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It takes around 3 minutes for the body to
restore ATP/PC

Lactic Acid
lactic acid is a harmful gas, this energy system is a high intensity and short duration anaerobic
activity such as the 400 meters, the higher the intensity the shorter the the system lasts for such as
sprinting it may only last for 120seconds whereas jogging it would last for 180seconds
...

The lactic acid energy system works by breaking down the stores of glucose (carbohydrates broken
down in the body) this provides the energy to resynthesise ATP
...
This
process is called anaerobic glycolysis and does not require oxygen
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This
can prevent the breakdown of glucose and cause muscles to fatigue
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By training using this system it is possible to increase the bodies tolerance to lactic acid
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This energy system uses glycogen and free fatty acids (fats broken down) to
resynthesise ATP
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This reaction occurs in the mitochondria which is a organelle of a cell and
converts food into energy
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It can take up to 12 hours to replenish this depending on the choice of food and drink that is
consumed and also the speed that the food and drink is consumed
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An example of this is
when a cyclist is cycling along a flat surface glycogen stores are saved meaning that when there is an
increase in intensity such as an increase in the surface the glycogen can then be saved and used then
as it will allow the intensity to be increased
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Only small amounts of ATP and Higher the intensity the
PC are stored in the muscle
shorter the energy system
cells
works for

Limited energy for ATP during
high intensity short duration
work

1 PC Resynthesises 1 ATP
molecule

Requires more oxygen supply

Stimulates pain receptors
Net effect is muscle fatigue
and pain
Reduces PH in the blood which
can affect the effectiveness of
enzymes
Not as quick as ATP/PC

The PC system does not require oxygen; also the pc used is readily available within a muscle
cell and therefore can be used as quick energy source
...
Because it does not require oxygen and
also the fact pc is stored in muscle cells means that it can instantly be used
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Also it can be applied to other sports such as football and rugby where a
quick burst of pace is used to beat a defender or receive a ball and these two benefits of the

ATP/PC system highly contribute to this
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Secondly it is automatically stimulated by a decrease in ATP and increase in ADP
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This can be beneficial in all sports including football, rugby and basketball as it allows the
player to sprint past a defender
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There is no fatiguing by products from the ATP/PC system and therefore this means that
muscles do not fatigue, because muscles do not fatigue it means an action can be
performed for longer and therefore it allows the body to fully use the short bit of energy we
receive from the ATP/PC system
...

Finally pc can be quickly resynthesised and therefore this means there is a quick recovery of
around 3 minutes
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This means it benefits sport as it can be used multiple times
throughout a activity, in an average game of football this system could be used up to 30
times as it has a recovery period of 3 minutes
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This is a negative in sport as it means that the ATP/PC system cannot be used for long
periods of time
...


One advantage of the LA system is that there is a large glycogen store in the muscle and
liver and it is also readily available as a potential energy system
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A second advantage is that it Resynthesises two molecules of ATP and this is more than the
ATP/PC and this means that more energy is produced and this can allow an athlete to take
part in sport for a long period of time, this means 10-180 seconds rather than 3-10 seconds
...
This means it provides energy for high intensity exercise
lasting between 10-180seconds
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Therefore there is a increased time of delay before this system can begin working
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A second disadvantage is that it produces lactic acid and this is a by product that can fatigue
muscles
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This can stop enzyme activity as it can
denature the enzyme making the active site inactive and this stops the enzyme from
catalysing the reaction
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This is because it can stimulate the
pain receptors because of the lactic acid and this is what can stop an athlete from taking
part in sport as there body is no longer able to compete
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An advantage of the aerobic system is that there is a large potential of glycogen and free
fatty acids as an efficient energy fuel, this is a benefit as fat is the most efficient energy
source in the body as it can contain the highest amount of energy, this means that the body
can participate in exercise for a longer period of time but at a lower intensity
...
This gives the main benefit to sport
of being able to take part in a period of long duration activity in comparison to the ATP/PC
system and the LA system
...
And this benefits sport as it allows the athlete to participate for
a longer period of time and also have more available energy if the activity takes less energy
than is required for the LA system to reach its threshold
...

A final advantage is that there are no fatiguing such as lactic acid and this means that
muscles do not fatigue meaning they can continue to compete an action for a long period of
time
...
This also means that the blood ph does not change and therefore
enzymes which catalyse a reaction can function at the best of their ability, this means the
duration of sport can be increased to suit sports such as the marathon and football
...

This energy system requires more oxygen supply (15%) and this means because more
oxygen is required for the free fatty acids and therefore this means it takes longer for the
fatty acids to become effective in helping to produce energy, this can disadvantage a sports
participant as it means that it takes a longer reaction time for the free fatty acids to begin to
be used
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The energy continuum
The energy continuum helps describe the contribution of all 3 energy systems used during activities
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ATP/PC is the main system used in producing energy when taking part in short duration activities
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The graph below shows the threshold at
which the ATP/PC system stops working because the muscles have run out of phosphocreatine
which is needed to create the reaction between adenosine diphosphate and phosphate
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The lactic acid then becomes the main energy system and this can last for between 10-180 seconds
which consists of medium length activities at a medium intensity such as the 400m and 800m
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This means that the
aerobic system then becomes the main energy source
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The aerobic system is
the energy system which is used for the majority of the game; this is because the midfielder is
constantly moving throughout the whole 90 minutes of the match at a low intensity for a long
duration
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This could be used in a situation such as when the opposite team begin a counter
attack
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Long Term Effect to the Energy systems
The long term effects to the energy systems leads to an increased amount of aerobic and anaerobic
enzymes, this means that a trained aerobic athlete will increase the ability that his muscles have to
generate ATP at a more efficient rate
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Secondly it reduces fatigue, this means a muscle can continue to complete an action for a long
period of time and therefore the body can continue working at the same level of intensity as the
fatiguing of the muscles is reduced
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Finally it works on both high and low intensity and this means that both anaerobic and aerobic
energy systems are increased and this allows the body to compete at higher intensities for a longer
period of time or continue at a low intensity but over a much longer time period
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This can lead to benefits such as –
•
•
•
•

Competing for longer
More energy/ATP because fats give the most energy
Longer duration of low and moderate intensities
Conserve glycogen stores for higher intensity work

Firstly This means that when participating in a sport such as football the participant can compete for
a longer period of time, this means that they can complete the whole 90 minutes of a game rather
than being substituted, this is possible because fats produce the highest amount of energy in the
body and therefore this allows more ATP to be produced as the body’s ability to burn fat as fuel
when the body generates ATP
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