Aerobic energy system

Source of Fuel – The aerobic system can use CHO, fats, and protein as its source of fuel, though protein is
used sparingly. The aerobic system uses aerobic glycolysis, the Krebs cycle and the electron transport
chain in its production of ATP. It is the presence of oxygen, which allows this energy system to use these
various fuel sources.

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Efficiency of ATP Production – The aerobic system is very efficient in producing ATP. It produces 38 ATP
molecules per glucose, but the rate of production is medium and cannot cope with the higher intensity
levels

Duration that the system can operate – This energy system can produce ATP continuously for well over
an hour. In fact, it may not have a limit as long as fuel sources can be found (you will die if this energy
system cannot be used). However, your muscle glycogen will deplete after about an hour of exercise,
which will result in an increased need for oxygen as fats becomes the dominant fuel source and uses
more oxygen per ATP produced than CHO.

Cause of fatigue – Though this system does not need to stop, a reduction in intensity will occur when
CHO stores deplete. Since fats require more oxygen to produce ATP than CHO, an athlete will normally
decrease their intensity when their main fuel source switches from CHO to fats. This is often called
hitting the wall. If it is possible for the athlete to transport oxygen at a faster rate than they are when
their CHO run out, then their body will adjust and bring the extra oxygen to the muscle. This will mean
an increase in respiration and possibly an increase in heart rate and cardiac output, but it will allow the
athlete to continue to perform.
By-products of energy production – The aerobic system produces water and carbon dioxide as by-
products in its production of ATP. Water can build up in the muscle and cause stiffness and a sort of
“swelling” if exercise is continued at a high enough intensity for long enough, but generally it is
transferred out of the muscle and into the blood as water is being lost through sweat during exercise.
The carbon dioxide is taken out of the muscle and expired by the lungs into the atmosphere. Carbon
dioxide, if not removed can cause fatigue, but is normally removed well.

Process and rate of recovery – Recovery for the aerobic system is about restoring fuel stores to their pre-
exercise levels. This requires the ingestion, digestion and transportation of the fuel and can take
between 12 and 48 hours depending on the intensity and duration of the aerobic performance.

Examples – The aerobic system is the dominant system for any sport or activity that lasts more than 3
minutes. This includes most team sports such as netball, soccer, rugby, and AFL as well as many
individual sports such as 1500m swimming, marathon running, cycling, triathlons, tennis and iron mans.