ATP-PC System from a Bioenergetics Perspective
Jul 01, 2022
Edited by: Danielle Abel
What is the ATP-PC System Anyway?
An ATP molecule consists of 1 adenosine molecule and 3 phosphate molecules as a tail with high-energy bonds that connect all 4 molecules together.
When a muscle is in need of energy, breaking 1 of the phosphate bonds within the molecule will provide energy to power a cross-bridge cycle (the binding of actin and myosin) within 1 or 2 seconds.
When a single phosphate bond is broken, it is broken down into an ADP molecule. An ADP molecule consists of 1 adenosine and 2 phosphate molecules.
How Long Does the ATP-PC System Last?
Then at the 3, 4, or up to 10-second mark, the phosphocreatine molecule will break the bond between the 1 phosphate and 1 creatine molecule in order to donate the phosphate to the ADP molecule, allowing the ATP molecule to be broken down for energy again.
So these 2 systems are what are used within the first 10 seconds of high-intensity exercise. However, this system is short lived, inside of 30 seconds, and cannot be sustained for long periods of time.
After 30 seconds, anaerobic glycolysis occurs up to the 90 second mark.
Benefits & Considerations of the ATP-PC System
The ATP PC system is the quickest system to draw energy from and does not require oxygen, nor does it produce a by-product like lactate. Whereas, anaerobic glycolysis produces the by-product of lactate.
When exercising within the ATP-PC system, you need to allow optimal rest to allow enough time for the phosphates to bind again and form ATP. So for example, programming at least a 1 to 12 or 1 to 20 work to rest ratio is best.
- A 10-second sprint would require 120 seconds to 200 seconds of rest
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