Summary of Energy System Pathways
Applying evidence based training principles to exercise programming and prescription allows for the creation of safe, effective, progressive, and goal-oriented experiences for group class participants. In accordance with ACSM guidelines, the recommendation for resistance training is 2-3 days per week for each muscle group. The recommendation for cardiovascular training for most adults is 150 minutes per week of moderate-intensity aerobic activity; 75 minutes per week of vigorous-intensity aerobic activity; or a combination of both for substantial health benefits. (ACSM, 2014). See Appendix A for ACSM’s list of benefits of exercise.
Creatine Phosphate System/Phosphagen System/ATP-PC |
|
Rate of ATP Production |
Immediate – Anaerobic |
Substrate |
ATP Phosphocreatine |
Capacity |
Extremely limited – approximately under 20 seconds |
Utilization |
High Intensity, very short duration activities |
Glycolytic Anaerobic/Glycolysis/Anaerobic |
|
Rate of ATP Production |
Rapid – Anaerobic |
Substrate |
Carbohydrate, blood glucose, muscle glycogen |
Capacity |
Limited – approximately 15 seconds to 2 minutes |
Utilization |
High Intensity, short duration activities |
Aerobic/Oxidative Pathway |
|
Rate of ATP Production |
Slow aerobic |
Substrate |
Glucose, glycogen, fatty acids |
Capacity |
Unlimited – longer than 2 minutes |
Utilization |
Lower Intensity, longer duration activities |