During exercise,
your body relies on three basic energy systems: the anaerobic a-lactic
system, the anaerobic lactic system, and the aerobic system. Depending
on the sports played, athletes rely on one system more than the others.
An understanding of the involved energy systems in a particular
sport gives valuable information about the strength qualities necessary
in that sport. This information gives the personal trainer or strength
coach clues on how to conduct the strength training.
The Three Basic Systems
1. Anaerobic A-Lactic (ATP-CP) Energy System
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The anaerobic a-lactic (ALA) system, also known as the ATP-CP, or
adenosine triphosphate - creatine phosphate system, provides high bursts
of start-up energy for activities that last less than ten seconds in
duration.
Athletes who compete in sports that require high amounts of short duration acceleration - shot-putters, weight lifters, gymnasts,
or sprint-distance speed skaters use the anaerobic a-lactic system. The
ALA system does not create energy for sufficient duration to create a
great deal of waste products.
2. Anaerobic Lactic (Glycolytic) Energy System
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The anaerobic lactic (AL) system (also known as fast glycolysis)
provides energy for medium to high intensity bursts of activity that
lasts from ten seconds to two minutes. Some
American football skill positions,
baseball players,
soccer players,
judokas,
middle distance runners (400m-800m) and
sprinters
rely on this system. The anaerobic lactic system, as well as the ATP-CP
system, are capable of high intensity levels, and do not rely on oxygen
for fuel.
The primary difference between the two systems is in the capacity
of the system. You can think of capacity as the amount of time that the
system can work at peak output before dropping off.
Whereas the ATP-CP system will only produce energy for 10 seconds, fast glycolysis works at capacity for as long as two minutes. As a result, waste products such as lactic acid accumulate in the blood and in muscle cells. A burning sensation in the muscle, shortness of breath and fatigue are all symptoms of lactic acid build up.
3. Aerobic Energy System
The aerobic system is the most utilized of the three. It provides
energy for low intensity activities that last anywhere from two minutes
to a few hours. Unlike the other two systems, the aerobic system
requires oxygen and takes much longer to overload. Sports and activities
that use continuous sustained efforts such as
long distance swimming, crew (rowing) and sea kayaking rely on the aerobic system.
In reality, most sports use a variety of energy systems, or at
least the power (time to reach peak output) and the capacity (duration
that peak output can be sustained) of the system. The only real
exceptions are Olympic weight lifting and certain field events, such as
hammer or shot put. Which is energy system is most prevalent in a given
sport dictates the training intent.
Reference: Bindu Nambiar (bodybuilding.com)