NETA Personal Trainer Practice Exam

Which type of activities primarily utilize the Phosphagen System?

1. Long-distance running

2. Heavy resistance training

3. Yoga and Pilates

4. Light aerobic workouts

The correct answer is: Heavy resistance training

The Phosphagen System, also known as the ATP-PCr system, is predominantly utilized during high-intensity, short-duration activities that require quick bursts of energy. This system relies on the stored ATP (adenosine triphosphate) and phosphocreatine present in the muscles, allowing for immediate energy production without the need for oxygen. Heavy resistance training exemplifies this, as it often involves short sets of maximal or near-maximal effort that last anywhere from a few seconds to around 10 seconds. The body quickly accesses the Phosphagen System to power these movements, making it particularly suitable for lifts that require explosive force, such as squats, deadlifts, and bench presses. In contrast, activities like long-distance running predominantly rely on aerobic energy systems due to the sustained duration and lower intensity of the exercise. Yoga and Pilates focus more on flexibility, balance, and muscular endurance rather than on explosive strength. Light aerobic workouts also depend largely on the aerobic system to meet the energy demands over a longer period but do not engage the quick energy needs that the Phosphagen System provides. Thus, heavy resistance training is the most fitting choice for activities that primarily utilize the Phosphagen System.