Which energy systems are emphasized when developing anaerobic capacity?

• A. Aerobic oxidative system.
• B. Lipid oxidation system.
• C. Glycolytic and phosphagen systems.
• D. Mitochondrial biogenesis.

Answer: (C)

The main idea is that anaerobic capacity comes from energy that doesn’t require oxygen, delivered quickly to power short, high-intensity efforts. The two systems that do this best are the phosphagen (ATP-PCr) system and the glycolytic system. The phosphagen system provides immediate energy for very short bursts at the start of an effort, while the glycolytic system ramps up to fuel high-intensity work a bit longer, producing energy without relying on oxygen and often generating lactate as a byproduct. Training to develop anaerobic capacity focuses on these systems: very short sprint or explosive efforts to boost phosphagen capacity, and longer high‑intensity intervals (roughly tens of seconds) to improve glycolytic throughput, with enough rest to partially recover between bouts.

The other options involve energy production with oxygen. The aerobic oxidative system powers longer, lower-intensity work; lipid oxidation is part of oxidative metabolism using fats; mitochondrial biogenesis enhances overall oxidative capacity by increasing mitochondria. While adaptations to training can touch these areas, they’re not the primary drivers of anaerobic capacity.