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Information/Discussion
Practical Application
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Activity
Revision
GCSE Physical Education
Energy Systems
MAIN MENU
SECTION B
UNIT 1 - Information
Muscle contraction
Requires energy
This is produced by chemical breakdown of ATP
ATP ADP + P
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UNIT 1 - Information
There is a limited supply of ATP in muscle cells
(it’s usually used up after 3 – 5 seconds of exercise)
Note: ATP: Adenosine triphosphate
ADP: Adenosine diphosphate
P: Phosphate
For exercise to continue, ATP has to be re-generated from ADP using energy obtained from other sources.
ADP + P ATP
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There are 3 sources (energy systems) that the
body can use:
1.ATP/ PC or CP System
2. Lactic Acid System
3. Aerobic System
Anaerobic Pathway
Aerobic Pathway
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CP – Stored in Muscles
Combines with ADP to re-build ATP
Immediate source of energy
Limited source – lasts up to 10/15 seconds
Very important for bursts of explosive speed
Suitable for short duration events: 100m, throwing/ jumping athletic events. Phases of team game play.
Replenishing stores of CP takes up to 6 minutes of recovery after end of exercise
ADP + CP = ATP + C
1. The CP (Creatine Phosphate) System
CP: Creatine Phosphate
C - Creatine
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2. LACTIC ACID SYSTEM
Glycogen made from glucose obtained from digested food present in all
cells of the body – muscles, liver
When glycogen breaks down it releases pyruvic acid and energy.
This energy is used to re-build ATP from ADP and P
This system is anaerobic – no O2
Pyruvic acid is easily removed when O2 is available
Where there is little O2 it is changed into lactic acid
Muscles fail to contract fully - fatigue
Energy from this source lasts longer – up to three minutes before build up
of lactic acid prevents further energy production
Suitable for athletes – 200m – 800m. Games players who need to
keep up continuous short bursts of activity
Takes about 20 – 60 minutes to remove accumulated lactic acid
after maximal exercise
ADP + glycogen = ATP + Pyruvic acid (or pyruvic acid without O2)
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3. AEROBIC SYSTEM
For longer events – muscles must work aerobically. O2 present
This system can take the pyruvic acid produced when glycogen
breaks down and turns it into more energy rather than lactic acid
Supplies energy to athletes who are working sub-maximally
at 60 – 80% of maximum effort and can take in
a constant supply of O2
This system provides most of the energy required
for physical activity lasting longer than about 3 minutes
– long distance activity – runners/ cyclists – Games Players
ADP + Glycogen = ATP + Pyruvic acid
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Graph to Show – Energy Released over Time
3. AEROBIC SYSTEM
ATP Store
ATP-PC System
Lactic Acid System
Aerobic System
% of maximum
rate of energy
production
time2sec 10sec 1min 2hrs
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Characteristics of the 3 Energy Systems
Energy
System
Aerobic/
Anaerobic
Fuel/
Energy
Source
By-productExercise
intensityDuration
Sporting
ExamplesNOTES
ATP/
PC
Anaerobic ATP/ PC Creatine High
(Flat Out)
10 – 15
Seconds
Sprinting,
athletic field
events,
weight-lifting.
Small muscular
stores of ATP and
PC are exhausted
quickly leading to
a rapid decline in
immediate energy.
Lactic
Acid
Anaerobic Glycogen
Glucose
Pyruvic
Acid/
Lactic Acid
High
Intensity
Up to 3
minutes
400m
800m
Racket
sports.
Lactic acid is a
by-product and
can cause rapid
fatigue.
Aerobic Aerobic Fat/
glucose
mixture
Water/
CO2
Low 3
minutes
onwards
Long
distance
running/
cycling.
This system is
limited by
availability of O2
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• The importance of each source of energy for physical activity
depends on:
1. Type of physical activity.
2. Intensity of physical activity.
3. Duration of physical activity.
• In many aspects of physical activity the 3 energy systems work
together at different times to supply the particular type of energy
needed.
Characteristics of the 3 Energy Systems
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• When all the ATP required for muscular contraction cannot be
supplied AEROBICALLY, the lactic acid system takes over.
• The side-effect of the body using this system is that there is a
build-up of lactic acid in the muscles and CP stores are depleted
– causing fatigue.
• After strenuous exercise the following have to be completed:
1.O2 stores replaced.
2.ATP replenished.
3.Lactic acid removed.
• The need for extra O2 after strenuous exercise is known as the
O2 DEBT.
• The body pays off this O2 debt by gulping air into the lungs and
panting. As a result, the lactic acid is turned into CO2 and water.
Oxygen Debt
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Individuals, teachers, coaches need to have a knowledge of
energy systems to:
Different methods:
• Fartlek
• Weight training
• Circuit training
• Flexibility training
• Plyometrics
To help in training effectively
we should be able to use
MHR (MAXIMUM
HEART RATE) ) and VO2 MAX
to establish the identified
Training Zones
and Training Thresholds.
Training Energy Systems
Identify needs / demands of the physical activity.
Aerobic Anaerobic
Act upon those needs train correctly
Continuous training Interval training
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Training Energy Systems
1. To establish TRAINING ZONES the MHR has to be decided:
MHR Males = 220 – AGE
2. To gain AEROBIC fitness the exercise should be maintained between 60 and 80% of
the established MHR.
e.g. 20 year old man
220 – 20 = 200
AEROBIC TRAINING THRESHOLD = 60% OF 200 = 120 HR
ANAEROBIC TRAINING THRESHOLD = 80% OF 200 = 160 HR
3. AEROBIC THRESHOLD is the level of exercise where the intensity is sufficient to
produce a training effect.
4. ANAEROBIC THRESHOLD is the point where the Aerobic Mechanisms become
overloaded and anaerobic metabolism begins to play a major role.
5. The thresholds do vary (marginally).
6. The training zone between 60 and 80% MHR is known as the AEROBIC TRAINING
ZONE.
7. Exercising in the zone above the Anaerobic Training Threshold – 80% MHR, means
you are in the ANAEROBIC TRAINING ZONE.
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Graph to show how the heart rate can be used to establish training
zones and thresholds (For a 16 year old boy)
MHR – Maximum Heart Rate
Anaerobic Training Threshold
Aerobic Training Threshold
Resting Heart Rate
Anaerobic
Training Zone
Aerobic
Training Zone
No Improvement
Zone
60
70
80
90
100
110
120
130
140
150
160
170
180
190
200
210
220
Heart Rate
Beats per
minute
(BPM)
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The energy continuum:1. Small group/ larger group activity likely to involve different energy
systems e.g. a game situation.
2. Discussion in advance to consider different systems and their uses.
3. Recording of performances for analysis and discussion.
4. Partner and group recording of activity and uses being made of the energy
systems during the game.
5. Data analysis of findings linked to training methods and sport specific
demands.
Heart Rate Monitoring:1. Pupils lead a warm up for a specific activity.
2. Pupils introduce and develop a skill micro session.
3. Heart rate monitoring taking place during each phase of the session.
4. Observation, analysis and discussion of the visible effects/ changes taking
place.
UNIT 1 – Practical Application
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Netball Energy Systems:
• Consider the type of preparation required for netball.
• Pupil led warm up and pupil led skill micro session.
• Review of the energy systems and their effects on performance.
• Consider sport specific energy requirements linked to nutrition and
hydration strategies.
• Record netball game and analyse in relation to quality of
performances, positional responsibilities and the different energy
demands being made.
• Consider the effects of intensity and duration of the activity e.g.
sprinting, feint dodge, walking back to the restarting of play, and link
to energy systems/ positional responsibilities.
Any physical activity could be used.
UNIT 1 – Practical Application
Example of energy systems used in a team game:
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• Pupils establishing a training programme based on:
Identified needs
Aerobic / anaerobic pathways
Principles of training
Monitoring the programme
Using heart rate to establish training zones and
thresholds
Healthy lifestyles Performance
Correct Training Methods
UNIT 1 – Practical Application
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How Heart Rate can Illustrate the Effect of Physical Activity
0 1 2 3 4
70
90
110
130
60
80
100
120
140Recovery Period
Start of
swimEnd of
swim
5mins
Heart Rate
(beats per
minute)
50Normal
heart rate
Study the graph and answer the questions that follow.
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How Heart Rate can Illustrate the Effect of Physical Activity
The graph above illustrates the hear rate of a swimmer during a
100 metre race at the following stages:
(i) normal; (ii) start; (iii) halfway; (iv) end of swim; (v) recovery.
Press to see
graph again
Use the graph to answer the following questions.
i. By how many beats had the heart rate risen from normal to the end
of the swim?
ii. By how many beats had the heart rate increased from start to the
halfway stage?
iii. For how many minutes from the end of the swim did the heart rate
iv. continue to rise?
v. During which minute was the biggest rise in heart rate?
vi. What was the heart rate at the end of the swim?
vii. Explain why the heart rate increased before the start of the race.
Select one test which measures a component of physical fitness.
Explain its purpose and conclusions that can be drawn from the results.
UNIT 1 – Practical Application
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Training Zones / Thresholds
20 30 40 50 60
100
120
140
160
90
110
130
150
170
Age in years
Pulse Rate
(beats per minute)
180
190
200 Exercise Heart Rate Upper and Lower Limits Of Training Heart Rate Target
Look at this
graph of the
recommended
minimum and
maximum
training heart
rates in beats
per minute and
answer the
questions which
follow.
UNIT 1 – Practical Application
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Training Zones / ThresholdsPress to see
graph again
By working on this graph, pupils can use their own MHR
to understand the importance of training correctly.
i. What is the safe maximum training heart rate for a 20-year old?
ii. What is the difference between maximum training and minimum
training heart rate for a 35 year old?
iii. What is the difference between the maximum training heart rate for a
50 year old and a 30 year old?
iv. What is the difference between the maximum training heart rate for a
60 year old and a 25 year old?
v. What is the minimum training heart rate for a 40 year old?
vi. Why is it important to work within the training zone for a given group?
UNIT 1 – Practical Application
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Effects of Lactic Acid Concentration in the Blood
Look at this graph and answer the questions which follow.
10 20 30 40 50
20
40
60
80
Time (min)
Lactic Acid concentration
(per mg per 100cm3 blood)
100 The effects of strenuous exercise on lactic acid concentration in the blood
60
i. How much did the lactic acid concentration increase during the period of exercise?
ii. What was the level of concentration of lactic acid at the 30 minute point?
iii. What time after the start of the exercise did the level of concentration of lactic acid
read 44 mg per 100cm3?
iv. Was the concentration of lactic acid cleared at the 60 minute point?
v. What was the level of concentration of lactic acid at the15 minute point?
vi. What causes the increase of concentration of lactic acid in the blood?
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UNIT 1 - Links
• Cardiovascular system
• Cardio-respiratory system
• Intensity/ duration of exercise
• Short term effects of exercise on the systems of the body
• Long term effects of exercise on the systems if the body
• Principles of training
• Methods of training
• Heart rate/ VO2
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2. Below is a table showing some characteristics of three energy systems
used in sporting activity.
Tick () the energy system which is appropriate for each characteristic.
1. During the course of a team game, players would use all three energy
systems.
Name a game and describe specific situations in which each of the
energy systems would be used.
Characteristics of energy systems ATP-PC Lactic Acid Aerobic
Used mainly in very high intensity, short duration
activities of up to 10 seconds and in the very
early stages of exercise.
Used mainly in very high intensity exercise
of between 10 seconds and 3 minutes in
duration.
Used mainly during prolonged, low intensity of
exercise.
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4. Complete the table summarising the energy systems below:
3. Identify one factor which can determine the main energy system used
in any sporting activity.
Energy
system
Aerobic or
Anaerobic
Write the chemical equation
summarising this process
Any by-
products
How long can
we use it for?
Creatine
Phosphate
(CP)
Lactic Acid
Aerobic
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6. Select one energy system and explain how ATP is recreated using this
system. You may choose to use a diagram to assist your explanation.
5. Study the images below. Suggest which energy system each athlete
would predominantly use during performance and why.
Long Jumper Marathon Runner 400m Sprinter
Diagram Energy system Reason
A
B
C
A B C
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8. The energy system used for any sporting activity depends on which
two factors?
7. The table below shows a number of activities that are common to many
games. For each activity identify the main energy system that would be
used.
ACTIVITY MAIN ENERGY SYSTEM
Jogging
Kicking
Sprinting
Counter attacking
9. How could an understanding of the energy systems help a teacher/
coach of a sports team train his/ her players?
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11. Explain the term oxygen debt?
10. “During maximum effort, such as sprinting, muscles need a lot of
energy quickly but oxygen (O2) cannot reach the muscles fast enough”.
Which energy system is best used to provide the necessary fuel for
such an activity?
12. The following table lists a number of activities that a hockey player may
perform in a game. Decide which energy system would be used to
provide energy for them.
Activity Energy System used
Taking on a defender over 10 metres.
Jogging back after an attack.
Counter attacking immediately after sprinting back 60m to defend.
A keeper diving for the ball then returning to their feet.
An attacker waiting on the half way line while his team defends a short corner.
A defender holding a defensive position when his team are attacking.
Closing down an attacker and tackling.
Losing a defender with a change of pace.
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14. Explain why many sporting activities can be described as both Aerobic
and Anaerobic.
13. “During maximum effort, such as sprinting, muscles need a lot of
energy quickly but oxygen (O2) cannot reach the muscles fast enough”.
Which energy system is best used to provide the necessary fuel for
such an activity?
15. What is the advantage to a team game player of having a high VO2 Max?
Activity Aerobic / Anaerobic
Long distance running
Marathon running
Long jump
A gymnastics vault
A 50m sprint swim
Javelin throw
AnaerobicAerobic
AnaerobicAerobic
AnaerobicAerobic
AnaerobicAerobic
AnaerobicAerobic
AnaerobicAerobic
Click box
once for
Anaerobic,
twice for
Aerobic
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17. Which energy systems would be the main provider of energy in a:
smash in Tennis,
60 second rally in Tennis.
16. Explain what is meant by anaerobic threshold.
18. (i) Explain the meaning of the term VO2 Max.
(ii) Give two benefits for a sportsperson of having a high VO2 max.
19. (i) Give a sporting example of anaerobic activity.
(ii) Why is lactic acid produced during anaerobic activity?
20. What happens to an athlete’s performance as lactic acid builds up?
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21. The graph shows the rate of lactic acid removal after exercise.
(i) Which athlete recovered first?
(ii) How long did it take the other athlete to remove all lactic acid from his body?
(iii) How much lactic acid had been removed by A after 1 hour’s recovery?
(iv) How much lactic acid had been removed by B after 1 hour’s recovery?
(v) What is the difference in full recovery time between the two athletes?
(vi) There is evidence on the graph to suggest why one athlete recovered quicker
than the other during recovery time. Explain the evidence.
20
40
60
80
100
20 40 60 80 100 120 140 160
Recovery Time
(minutes)
% B
loo
d L
ac
tic
Ac
id R
em
ove
d
A B
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22. The graph below shows the heart rate of a 15 year old athlete during a
training session.
i. What heart rate is indicated at 205 bpm?
ii. What threshold is identified at Z?
iii. What is the name given to training zone A?
iv. What type of sporting activity could the athlete be training for?
v. What physical fitness component is being developed in this session?
60
123
164
205
5 10 15 20 25 30 35 40Warm up
5 minutes
Heart
rate
(bpm)
A
Exercise – 30 minutes Cool down
5 minutes
X
Y
Z
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23. The graph below shows the heart rates (X,Y and Z) for three different performers.
Which heart rate would be appropriate for
(i) a 100 metre sprinter and
(ii) a games player?
Give reasons for your answers.
50
100
150
200
250
Time
Heart
rate
(bpm)
X
Y
Z
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i. Which athlete is the fitter, A or B?
ii. Using information from the graph to help you, give two reasons for your
answer.
60
120
180
Heart
rate
(bpm)90
Time (minutes)0 30
24. The graph below shows the heart rate of two 16 year old athletes when
training at the same intensity.
Athlete A
Athlete B
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i. What happens to the sportsperson’s heart rate during the training session?
ii. What causes the heart rate to change in this way?
iii. What type of sporting activity do you think the sportsperson is training for?
Explain your answer.
25. The graph below shows the heart rate of a sportsperson recorded
during a training session.
Heart rate
0
20
40
60
80
100
120
140
160
180
200
Heart
rate
MHR
Training Session
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i. Give two pieces if evidence to suggest that this player is a fit competitor.
ii. Calculate the player’s maximum heart rate (MHR).
iii. What evidence is there to suggest that this player worked both aerobically
and anaerobically during the game?
26. The graph below shows the heart rate of an eighteen-year-old
badminton player during a game.
5 10 15 20
50
100
150
200
Time (min)
Heart Rate
Beats per
minute
(BPM)
250
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Heart rate and training of a sixteen-year-old sportsperson:
i. What heart rate is indicated at 204 bpm (A)?
ii. What threshold is indicated at 163 bpm (C)?
iii. What threshold is indicated at 122 bpm (E)?
27. The graph below shows how a sixteen-year-old sportsperson can use
heart rate to work out how hard to train.
iv.In which training zone does lactic acid build up quickly? Is it B, D or F?
v.How does lactic acid build up affect training time and recovery time?
vi.Which training zone is important for improving aerobic fitness? Is it B, D or F?
vii.Explain why training zone F has little effect on aerobic fitness?
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UNIT 1 – Key Facts/Glossary
Muscle contraction
ATP Energy Needed
• Needs of individual – physical activity – health/ competitive?
• Intensity/ duration of physical activity
• Oxygen debt – lactic acid – fatigue – performance
• Training correctly to meet identified needs/ demands
• Heart rate – links with VO2 – establishing – training zones and thresholds
(CP System – Lactic Acid System) – Aerobic System
Anaerobic Pathway Aerobic Pathway