Evaluating Energy System Contributions in Different Types of Exercise
Understanding the Three Energy Systems
Let's dive into how our body's three energy systems work together during different types of physical activity:
- ATP-PC (Phosphagen) System
- Lactic Acid (Anaerobic Glycolysis) System
- Aerobic System
Tip
Think of these systems as three different gears in a car - each one is optimal for different situations!
Energy System Contribution Patterns
Immediate Energy Needs (0-10 seconds)
- ATP-PC System: 90-95%
- Lactic Acid System: 5-10%
- Aerobic System: Minimal contribution
Example
In a 100m sprint, the ATP-PC system dominates the first few seconds, providing explosive energy for the powerful start and initial acceleration.
Short-Duration High-Intensity (10-60 seconds)
- ATP-PC System: Decreases rapidly
- Lactic Acid System: 60-70%
- Aerobic System: Begins to contribute (20-30%)
Medium-Duration High-Intensity (1-3 minutes)
- ATP-PC System: Minimal
- Lactic Acid System: 40-50%
- Aerobic System: 50-60%
Long-Duration Activities (3+ minutes)
- ATP-PC System: Minimal
- Lactic Acid System: 20-30%
- Aerobic System: 70-80%
Sport-Specific Energy System Usage
Power Sports
- 100m Sprint:
- ATP-PC: 85%
- Lactic Acid: 15%
- Aerobic: Minimal
Team Sports
- Soccer/Football:
- ATP-PC: 20-30% (for sprints and jumps)
