Republic of the Philippines

Department of Education
Region VIII
DIVISION OF NORTHERN SAMAR
University of Eastern Philippines
University Town, Catarman, Northern Samar

HOPE -1
GRADE 11
EXERCISE FOR FITNESS
Quarter 1 Week 2 Module 1
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF). Status,
barriers to physical activity assessment participation and
one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health-
related fitness (HRF).
3. Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in
a variety of settings in- and out-of-school.
4. Observes personal safety protocol to avoid
dehydration, overexertion, hypo- and hyperthermia
during MVPA participation.
HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in every
page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the
answer key card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!

PARTS OF THE MODULE

 Expectations – These are what you will be able to know after

completing the lessons in the module.
 Pre-test – This will measure your prior knowledge and the concepts to
be mastered throughout the lesson.
 Looking Back to your Lesson – This section will measure what
learnings and skills did you understand from the previous lesson.
 Brief Introduction – This section will give you an overview of the lesson.
 Activities – This is a set of activities you will perform with a partner.
 Remember – This section summarizes the concepts and applications of
the lessons.
 Check your Understanding – It will verify how you learned from the
lesson.
 Post-test – This will measure how much you have learned from the
entire module.

1
 PRE-TEST
ENCIRCLE THE LETTER OF THE CORRECT ANSWER.
1. It is the body’s energy system that does not utilize oxygen.
A. Aerobic B. Anaerobic C. Metabolic D. Glycogen
2. What are the three types of energy systems that the body utilizes during physical activity
participation?
A. ATP-CP, Anaerobic Glycolytic, Aerobic
B. Immediate, Aerobic, Adenosine Triphosphate
C. Glycolytic, Anaerobic, Aerobic
D. Explosive, Anaerobic, Adenosine Triphosphate
3. The basic requirement for all body process, such as growth and development, transport of
substances between cells, repair of tissues and muscle contraction is known as?
A. Sleep B. Energy C. Food D. ATP-CP
4. The basic form of energy used by cells.
A. Fats B. Glycogen C. Glucose D. Adenosine triphosphate
5. The energy system that is used when the intensity of the activity is low to moderate.
A. Aerobic B. Anaerobic C. Fat D. Explosive
6. If the duration of the activity is 10 seconds to 2 minutes, what energy system is used?
A. AerobicB. Anaerobic Glycolytic C. ATP-CP D. Explosive
7. Which of the following activities does NOT use ATP-CP energy system?
A. Picking up bags of groceries C. 40-meter sprint
B. 2 km. walk D. Track and field throwing events
8. The energy system that is used if the duration of the activity is less than 0 to 10 seconds
A. ATP-CP B. Exercise C. Anaerobic D. Aerobic
9. Which of the following energy system produces a burning sensation and lactic acid in
doing physical activities?
A. Anaerobic Lactic B. Glycolysis C. Immediate D. Oxidative
10. You are joining 5-kilometer fun run in a certain event. What energy you will use in doing
this activity?
A. Aerobic B. Lactic Acid B. C. Glycolysis D. Anaerobic Glycolytic

Great, you finished answering the questions. You may request your facilitator to check your work.

Congratulations and keep on learning!

HOPE-1
LESSON 2: THE ENERGY SYSTEMS
EXPECTATIONS
This module will help you to:
 Differentiate the different types of Energy Systems
 Recognizes the importance of Energy system in our body.

LOOKING BACK TO YOUR LESSON

Our body needs specific amount of energy when we do physical activities.
When we exercise, a low or high amount of energy is supplied to muscles depending
on the duration, intensity, and nature of the exercise. Activities like sprinting and
jumping require a large amount of energy used in short period of time. On the other
hand, marathon running and long-distance swimming require low but steady amount
of energy over a longer period of time. It is important for our body to get the energy it
needs to effectively perform these physical activities.

The food that we eat is a source of energy. Eating before doing exercise can
contribute to performance. There is a complex chemical process called cellular
respiration in which our body takes in food and uses it to convert and produce
adenosine triphosphate (ATP). ATP supplies energy to muscle cells for muscular
contraction during physical activity. Creatine phosphate (CP), like ATP, is stored in
muscle cells. When it is broken down, a large amount of energy is released. Three
energy systems work together as we exercise. However, a specific energy system
can dominate depending on the intensity and of type of activity that is being done.

BRIEF INTRODUCTION
What Are The Three Energy Systems?

Anaerobic A-Lactic (ATP-CP)

Energy System Anaerobic A-Lactic or ATP-CP is a dominant source of muscle
energy for high intensity physical activities. It provides high bursts of startup energy
that lasts around ten seconds or less. ATP-CP provides immediate energy without
requiring any oxygen (anaerobic) and does not produce lactic acid (a-lactic). Many
athletes who participate in sports competitions require short amounts of acceleration.
Athletic events like the shot put, weight lifting, and 100-meter sprint are examples of
physical activities that utilize the ATP-CP energy system. However, the ATP-CP
system will not supply ATP again until the muscles have rested and have been able
to regenerate.
Anaerobic Lactic (Glycolytic)
Energy System Anaerobic Lactic is also known as the glycolytic energy
system, an energy system that supplies energy for medium to high intensity physical
activities. These high intensity activities usually last from ten seconds to two minutes.
When an athlete sprints for 400 meters, lactic acid builds up in blood and muscle
cells. Normally, there is a shortness of breath, and a burning sensation in the
muscles once lactic acid is produced. Same as with ATP-CP, the anaerobic lactic
system does not require oxygen but is capable of supplying energy for high intensity
activities. The difference between the two systems is amount of time that the system
can work. Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic
lactic system kicks in to provide energy.

Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy
system provides energy for low intensity physical activities that last from two minutes
to a few hours. Aerobic energy system, compared to ATP-CP and glycolytic energy
system, requires much longer oxygen in muscles in doing physical activities like long
distance swimming running and playing sports (e.g. basketball, soccer, futsal). If a
person exercises for 8 minutes, aerobic energy system will become a dominant
source of that person’s energy. Aerobic energy system continually produces ATP
energy to muscles as long as oxygen is available to muscles in the body. Unlike
anaerobic lactic system, aerobic energy system does not produce lactic acid since
oxygen is available to the muscles.

Most sports and physical activities use these energy systems. Though there
are times when one energy system dominates during a specific type of physical
activity, it is important to understand that all energy systems are active. Each energy
system changes during the activity depending on its duration and intensity.
Therefore, once we engage in physical activities or sports, all three energy systems
may be in use but in varying degrees.
ACTIVITIES

Activity 1: Let’s Get Energized

Directions: Think of and list down physical activities that use three energy systems
and also try to perform these activities for your morning routine during this pandemic.
Wear clothes that are comfortable and easy to move around in and a pair of rubber
shoes, which offer good support for your spine and hips and provide a stable, secure
movements. Look for a space inside your house where you can execute/perform the
Fitness Step Workout.
Anaerobic A-Lactic Anaerobic Lactic Aerobic Energy
System System System

REMEMBER
ENERGY INTENSITY DURATION LACTIC ACID OXYGEN EXAMPLES
SYSTEM PRODUCTION REQ.
Anaerobic HIGH LASTS 10 DOES NOT DOES SHOT PUT,
A-Lactic SECS OR PRODUCE NOT 100 MIN
LESS LACTIC ACID REQ. SPRINT
OXYGEN
Anaerobic MEDIUM LASTS 10 PRODUCES DOES 400 TO 800
Lactic TO HIGH SECS TO 2 LACTIC ACID NOT M SPRINT
System MINS OR REQ.
LESS OXYGEN
Aerobic LOW LASTS DOES NOT REQ. 3KM RUN,
Energy 2MINS TO PRODUCE OXYGEN SWIMMING,
System FEW HRS. LACTIC ACID PLAYING
SPORTS
CHECKING YOUR UNDERSTANDING

Activity 2: COMPLETE THE VENN DIAGRAM below.

A Venn diagram is an illustration that uses circles to show the relationships among
things or finite groups of things. Circles that overlap have a commonality while
circles that do not overlap do not share those traits.

Anaerobic A-Lactic
System

Anaerobic Lactic Aerobic Energy

System System
REFLECTIVE LEARNING SHEET

Name: Grade & Section:

Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.2
Directions. Study and analyze the table below about the UTILIZATION OF
ENERGY SYSTEMS.
Anaerobic A-Lactic Anaerobic Lactic Aerobic Energy
System System System

ADVANTAGES Fastest energy system Produces moderate Efficient

amount of ATP.

Can be used for very Can be used for Produces a lot of

powerful movements. longer than ATP- ATP
CP system
Does not require Does not require Can be used for
oxygen. oxygen long time.

DIS Very limited duration Produces lactic acid Slowest energy

ADVANTAGE (causes fatigue) system
S
Most inefficient energy Can only be used Can’t be used for
system for around 3 mins. intense exercise.

My Analysis about the Utilizations of Energy System.

POST TEST

ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

1. It is the body’s energy system that does not utilize oxygen.
A. Aerobic B. Anaerobic C. Metabolic D. Glycogen
2. What are the three types of energy systems that the body utilizes during physical activity
participation?
A. ATP-CP, Anaerobic Glycolytic, Aerobic
B. Immediate, Aerobic, Adenosine Triphosphate
C. Glycolytic, Anaerobic, Aerobic
D. Explosive, Anaerobic, Adenosine Triphosphate
3. The basic requirement for all body process, such as growth and development, transport of
substances between cells, repair of tissues and muscle contraction is known as?
A. Sleep B. Energy C. Food D. ATP-CP
4. The basic form of energy used by cells.
A. Fats B. Glycogen C. Glucose D. Adenosine triphosphate
5. The energy system that is used when the intensity of the activity is low to moderate.
A. Aerobic B. Anaerobic C. Fat D. Explosive
6. If the duration of the activity is 10 seconds to 2 minutes, what energy system is used?
A. Aerobic B. Anaerobic Glycolytic C. ATP-CP D. Explosive
7. Which of the following activities does NOT use ATP-CP energy system?
A. Picking up bags of groceries C. 40-meter sprint
B. 2 km. walk D. Track and field throwing events
8. The energy system that is used if the duration of the activity is less than 0 to 10 seconds
A. ATP-CP B. Exercise C. Anaerobic D. Aerobic
9. Which of the following energy system produces a burning sensation and lactic acid in
doing physical activities?
A. Anaerobic Lactic B. Glycolysis C. Immediate D. Oxidative
10. You are joining 5-kilometer fun run in a certain event. What energy you will use in doing
this activity?
A. Aerobic B. Lactic Acid B. C. Glycolysis D. Anaerobic Glycolytic
Great, you finished answering the questions.

You may request your facilitator to check your work.

Congratulations and keep on learning

END OF 2nd WEEK ***
References
Rogers, Paul. (2010. Nov 8). All About Energy Systems For Physical Activity. Retrieved
from http://foodfithealth.com/blog/energy-systems-physical-activity/

Muscle Metabolism: Synthesis of ATP (2016). Retrieved from

http://study.com/academy/lesson/muscle-metabolism-processes-to-
generateatp.html

Namblar, Bindu. (2011. Oct 6). 3 Basic Energy Systems To Perfect Goal Oriented Exercise.
Retrieved from http://www.bodybuilding.com/fun/3-energy-systemshelp-trainer.htm

Exercise Energy Systems. (2016). Exercise Energy Systems. Retrieved from

http://www.shapesense.com/fitness-exercise/articles/exercise-
energysystems.aspx

Sports and Nutrition: Fueling You Performance. (2015. July 13). Retrieved from
http://youngwomenshealth.org/2013/07/23/sports-nutrition/
Acknowledgment
DEVELOPMENT TEAM OF THE MODULE
Management Team:
Malcolm S. Garma PhD, Regional Director
Genia V. Santos PhD, CLMD Chief
Dennis M. Mendoza EdD, Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, PhD, CID Chief
Lucky S. Carpio,EdD EPS In Charge of LRMS

HOPE-1 WEEK 2
Writers: Pablo N, Garcia Jr, MT II, Alvaro Uy, T-III,
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in-Charge
(MAPEH)
Layout Artist:

SHS HOPE -1
Copyright 2020