Energy Systems
ATP-PCr System:
• 0-6 seconds
• Fastest production of ATP lowest capacity for ATP production
• Neurophysiological Adaptations:
• Rate of force production, Motor unit recruitment, Rate coding
• Sports: American Football, Olympic Lifting,
• Testing: Vertical Jump, Margaria-Kalaman Stair Test
• Programming:
• Broad Jump, Box Jump, MB Throw, 40m run
• Work: Rest -1:12 to 1:20
Anaerobic Glycolysis:
• 30 sec- 2 min
• Results in lactate accumulation
• Sports: Volleyball, Basketball, Field Hockey, Hockey, Badminton
• Testing: 300-yard shuttle
• Programming:
• Interval Running, Sport drills, Repeated Agility drills, Barbell complexes
• Work: Rest – 1:3 to 1:5
Oxidative:
• > 3 minutes
• Primarily below lactate threshold, sustainable
• Sports: Cross Country, Long distance track and field, soccer (mixed/ position specific)
• Testing: 1 mile run, 1.5 mile run, yo-yo intermittent recovery test
• Programming:
• o Steady state running, fartlek training, Over-under threshold training
• Work: Rest – 1:1 to 1:3
Page 59-60
Practice Questions:
1: An American Football coach is programs 40m sprint repeats at the end of practice. If athletes are
performing the sprints in 5.5 seconds, what is the recommended rest time?
A: 60 seconds
B: 90 seconds
C: 2 minutes
Answer: 90 seconds. The athletes are using the Phosphagen system. This means that an optimal
work to rest ratio is 1:12 to 1:20. In this case, 5.5 X 12 = 66 seconds. 5.5 x 20= 110 seconds. So
90 seconds is the only option that falls in that time frame.
2: What is the most appropriate rest interval between sets during a 4 x 4 back squat at 86%1RM?
A: 90 seconds
B: 110 seconds
C: 3 minutes
Answer: 3 minutes. This is based on the resistance training rest intervals on page 465. The
recommended rest period between sets of strength or power exercises is 2-5 minutes. In this
case 3 minutes falls within that recommended range.
3: Which of the following is considered to be the bioenergetic limiting factor during a 1500m run?
A: ATP/ Creatine Phosphate
B: Muscle Glycogen
C: Lower pH
Answer: Muscle Glycogen. During a very short sprint or power exercise such as repeated jumps,
ATP/ CP is the limiting factor. During a 400m run lower pH becomes the limiting factor. For a
1500m run the most limiting factor is supplying muscle glucose via glycogen. These limiting
factors indicate what energy system is most important to train especially approaching the
season.
4: Which is not expected to increase as a result of resistance training?
A: Stored ATP
B: Stored Glycogen
C: Myofibrillar Density
Answer: Myofibrillar Density does not change with resistance training. We add additional
myofibrils causing hypertrophy, but the density does not significantly change. However with
resistance training both ATP stores and glycogen stores increase.
Want to learn more?
The Movement System CSCS Study Course:
[Link]
150 Question CSCS Practice Test
[Link]
