The body utilizes three main types of energy systems during physical activity:
- Phosphagen System (Anaerobic Alactic System)
- Provides immediate energy for very high-intensity activities lasting up to about 10 seconds.
- Uses stored ATP and creatine phosphate in muscles.
- Does not require oxygen and does not produce lactic acid.
- Examples: sprinting, heavy lifting, explosive jumps
- Glycolytic System (Anaerobic Lactic System)
- Provides energy for high to medium intensity activities lasting from about 10 seconds up to 1-2 minutes.
- Breaks down carbohydrates (glucose) to produce ATP without oxygen, producing lactic acid as a byproduct.
- Supports activities like repeated sprints, intense effort sports, or medium-duration bursts of activity
- Oxidative System (Aerobic System)
- Provides energy for low to moderate intensity activities lasting longer than a few minutes.
- Uses oxygen to metabolize carbohydrates, fats, and sometimes proteins to produce ATP.
- Most efficient system for sustained energy production, supporting endurance activities like long-distance running, cycling, or prolonged exercise
All three systems work simultaneously but their relative contribution depends on the intensity and duration of the activity. The phosphagen system dominates short, explosive efforts; the glycolytic system supports moderate-duration high-intensity efforts; and the oxidative system sustains prolonged, lower- intensity exercise
