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PHYSICAL EDUCATION AND HEALTH

First Semester – Week 3-5 Module 2

ENERGY SYSTEM
(Muscle and Bone Strengthening
Activities)

SENIOR HIGH SCHOOL

Department of Education ● Republic of the Philippines

Personal Development – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 2: ENERGY SYSTEM Muscle and Bone Strengthening Activities
First Edition, 2020

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 PHYSICAL EDUCATION AND
HEALTH 1
First Semester – Week 3-5 Module 2

ENERGY SYSTEM
(Muscle and Bone Strengthening
Activities)

This instructional material was collaboratively developed and reviewed

by educators from public and private schools, colleges, and or/universities. We
encourage teachers and other education stakeholders to email their feedback,
comments, and recommendations to the Department of Education at action@
deped.gov.ph.
We value your feedback and recommendation.

Department of Education ● Republic of the Philippines

 Table of Contents

How to Learn from this Module .............................................................................................................. i

Icons of this Module ................................................................................................................................... ii

Lesson 1:

What I Need to Know..................................................................................................... 1

What”s In .......................................................................................................................... 1-2

What It Is .......................................................................................................................... 3-6

What’s More .................................................................................................................... 7

What I Have Learned..................................................................................................... 8

Assessment ...................................................................................................................... 9

Key to Answers ................................................................................................................. 10-11

References ................................................................................................................................... 12
 How to learn from this module

This module is designed for independent learner who will go through with the activity,
concepts, application and assessment. Concepts were organized independently which means the
previous lessons are essential to understand the preceding lessons.
The content part provides you a key concepts to focus on through a set of explanation that
help you understand the module better. Read them carefully using the questions and study guide
and try to find the meaning of terms in the dictionary if there are terms which are not familiar to you.

“Regardless of the type of effort, the body never closes off all energy systems completely.”

The following are the Key Questions for this module:

1. What is the use of ATP in the body?

2. How body utilize the energy that our body intake
3. What is the energy system involved in specific strengthening activity?
 Icons of this Module

What I Need to Know What I know What’s In What’s New

This part contains This is an assessment This part An introduction

learning objectives as to your level of connects of the new lesson
that are set for you knowledge to the subject previous lesson through various
to learn as you go matter at hand, meant with that of the activities, before it
along the module. specifically to gauge prior current one. will be presented
related Knowledge. to you.

What Is It What’s More What I Have Learned What I can do

These are These are These are tasks

discussions of the follow-up activities Activities designed that are designed to
activities as a way to that are intended for to process what you showcase your skills
deepen your you to practice have learned from and knowledge
discovery and further in order to the lesson gained, & applied into
understanding of the master the real-life concerns &
concept. competencies. situations.
 What I Need to Know

Objectives: After going through this module, you are expected to:

1. Analyse each energy system in terms of

a. source of fuel;
b. efficiency of ATP production; and
c. Duration that the system can operate.
2. Identify and perform exercises in each energy system.
3. Enhance appreciation in physical fitness through the activities in the modules.

CONTENT STANDARD
The learner demonstrates understanding of fitness and exercise in optimizing one’s health as
a habit; as requisite for physical activity assessment performance, and as a career
opportunity.

PERFORMANCE STANDARD
The learner leads fitness events with proficiency and confidence resulting in independent
pursuit and in influencing others positively.

LEARNING COMPETENCY
The leaner explains how to optimize the energy systems for safe and improved performance.

What’s In

ACTIVITY 1: LET’S DO THIS CHALLENGE!!!

You will to perform the simple workouts written below and try to execute properly
because through this you will be find-out the different energy systems involved.

Are you ready? Check the following:

 Exercise Attire
 Safe place to perform the exercises
 Water and extra cloth/towel
 Stop Watch (You may use your cellphone or any gadget available)
 Ladder marks (You may draw a ladder on the floor/ground)

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If you are ready then let’s start:

I. Warm-up and Stretching Exercises (5- Minutes)

Jumping Jack, Jog in Place, High knee jog, and Kick front jog
(3 sets of 40 Seconds, Rest Interval: 10 seconds)
Basic Stretching from head to toe
(Neck bending, arm circling, side bending, hip rotation, & lunge side-front
back)

II. Conditioning Proper (20 Minutes)

Fitness Frequency Intensity Time Type

Components
Cardiovascular
Endurance 3x 200M Easy 5 minutes Jogging
3 Ladder drills
(Side steps, Hop inward-
Speed & Agility 3x each drill Easy 7 Minutes outward, Sprint steps
Box Jumps
Power 10x Easy 5 Minutes Side Lunge Hop

III. Cool-down (5 Minutes)

Head tilt, Side bend, Side reach, calf stretch, breathing exercises

QUESTIONS:
1. How do you feel with the activity?
2. Dou you find it difficult? Why?
3. Which exercise makes your pulse rate increase very rapidly while performing it?
4. Do you experience muscle pain while performing? What particular exercise?

As you perform the different exercises, your body also process different systems to
produce energy. As you noticed, there are parts of exercises that make your muscles tired and
some parts make your heart rate increased rapidly. This module will help you analyze the
different energy systems involved in physical activities. In performing physical activities, you
need to identify what types of energy system you are working with so that you will understand
how your body reacts to the exercises. It will also help you find-out how to optimize the energy
system for safe and improved performance.

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 What Is It

Let s familiarize and understand the essential terminologies that are used in the
discussion on the energy systems.

UNLOCKING DIFFICULTIES
TERMINOLOGIES MEANING
Adenosine It is an organic compound that provides energy to drive many process
triphosphate in living cells. E.g. muscle contraction.
It consist of a base (adenine) and tree phosphate group
Aerobic System This means that the aerobic energy system relies on the circulatory
system (Breathing in oxygen) in order to create ATP for energy use. It
also uses fats, glucose, carbohydrates and protein.
Anaerobic It is a process of producing ATP without using oxygen.
System Provides the body with explosive short term energy without the need
of oxygen. Breakdown the glucose without using oxygen.
Creatine This system take place when the ATP runs out to put into action, A
Phosphate chemeical reactions occurs where a phosphate (P) splits away and
System neregy is relased .
Glycogen It is stored form of glucose found in the liver and muscles which made
up of connected glucose molecules.
Lactic Acid It is an organic acid produced in the muscles tissues during strenuous
exercises.
Mitochondria It is known as the powerhouses of the cell. They are organelle which
takes in nutrients, breaks them down, and creates energy rich
molecules for the cell.

A. ENERGY SYSTEMS AND ITS ATP PRODUCTION RATE

Energy is needed to produce physical movements, maintain body temperature, and

keep up metabolic activities. In our body, all physical movements require a compound called
adenosine triphosphate (ATP). ATP is stored in the muscles so it is available immediately
to produce movements. However, stored ATP in the muscles is limited. Any movement that
last longer than few seconds requires more ATP to be produced through another compound
process (See illustration on the next page).

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  Very rapid production of
ATP-PCr ATP but not over a long
3 TYPES OF duration.
System  Short sustained power
ENERGY movements
SYSTEM 
 lasting about 5 to 15
Rapid production of seconds
ATP
Glycolytic but not over a long duration.
(Energy is needed to  Movements at a maximum
produce physical System effort for 1 to 2 minutes
movements in our body.
Al movements requires a  Slow production of ATP but
compound called
Adenosine
Oxidative for a long duration
 Moderate to vigorous long
Triphosphate or ATP). System duration activities to 3 minutes
and longer

The illustration above shows the 3 types of energy systems in terms of their rate
production of ATP and the capacity to sustain the energy. It shows that the ATP-PCr SYSTEM
produced ATP quickly since it utilized the available ATP stored in the muscles and PCr however
it can sustain physical movements from 6 seconds to 15 seconds because the stored ATP-PCr
in the muscles is limited.

Any physical movement beyond 15 seconds utilized Carbohydrates through glucose (basic form
of carbohydrate) to produce ATP called GLYCOLYCTIC SYSTEM and it can sustained
movements up to 2 minutes but it has a by-product called Lactic acid that lead to Muscle
Fatigue.

The OXIDATIVE SYSTEM involves the use of oxygen to produce ATP. This system can use
carbs, fats, or if necessary, even protein, however, fats and proteins have to be broken down,
so when the system uses them, the process becomes longer. This system is used for longer
duration activities

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 B. MAIN USE OF EACH ENERGY SYSTEM

The type of fuel you use depends upon exercise duration, intensity, and type as
illustrated below:

The ATP-PCr system

Explosive Movements
(Examples: Jumps, kicks,
punch, & power lifting)

Lactic Acid System Oxidative System

High Intensity movement Vigorous intensity
(Examples: Sprint (Examples: Distance
running & Plyometric) running & aerobic dance)

In terms of energy expenditure as illustrated above, ATP-CPr SYSTEM is responsible

for the blast movements like jumps, kicks, punch, and power lifting. The quick maximum force
can be observed in many physical activities such as squat jump and burpees in cross-fit
workout.

The LACTIC ACID SYSTEM is responsible for the maximum force longer than the ATP-
CPr System like Sprint running & some exercises in plyometric workout such as Box jumps,

The OXIDATIVE SYSTEM which involves the use of oxygen is responsible for the
moderate to vigorous intensity movements like distance running, aerobic dancing, and cycling.
Exercises that last approximately beyond three minutes are operated with Oxidative System.

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 C. Fact about Energy Systems in Children

DID YOU KNOW WHY

CHILDREN DO’NT GET TIRED
EASILY WHEN THEY ARE
PLAYING?

Reason:
Children have more mitochondria in their muscles
and are therefore more able to use oxygen more
efficiency. They have limited supplies of muscles and
liver glycogen, smaller anaerobic fuel stores and the
capacity to use it. So they are not able to tolerate
short burst of energy of exercises that require high
intensity and short repetition. However this does
improved with age.

ACTIVITY 2.

INSTRUCTION: Analyze each energy system and write the correct answers on the
spaces provided.

ENERGY SYSTEMS

ATP-CPr System Lactic Acid System Oxidative System

Energy Capacity Energy Capacity Energy Capacity

Answer: Answer: Answer:
___________________ ____________________ ___________________
___________________ ____________________ ___________________
___________________ ____________________ ___________________

Rate of ATP Production Rate of ATP Production Rate of ATP Production

Answer: Answer: Answer:
___________________ ____________________ ___________________
___________________ ____________________ ___________________
__________________ ____________________ ___________________

Sample Exercises Sample Exercises Sample Exercises

Answer: Answer: Answer:
___________________ ____________________ ___________________
___________________ ____________________ ___________________
___________________ ___________________ ___________________

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 WHAT’S MORE

ACTIVITY 3
INSTRUCTION: Create a simple workout indicating the energy system involved using
the format below. Provide two exercises in each fitness components.

Fitness Frequency Intensity Time Type Energy

Components System

Cardiovascular
Endurance

Muscular
Strength &
Endurance

Speed and
Agility

Note: Perform your created workout 3x a week with safety precautions and provide
documentation (Video Recording/ Pictures) for evaluation. You may submit the following outputs
through email to your respective PE instructor’s account:

1. 3 minutes Video (Highlights of your training workout).

2. Narrative with pictures (1-2 pages).
3. Reflections about your understanding for this module (200-300 words).

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 WHAT I HAVE LEARNED

ACTIVITY 4

Instruction: Below is a chart summary of energy system, complete the chart by writing
the important details on the blanks provided.

ENERGY SYSTEM FUEL USED RATE OF ATP CAPACITY OF MAIN USE

PRODUCTION ENERGY
SYSTEM

Phosphocreatine

_______________ Very rapid Very limited Short Duration

(stored in the ATP production activities
Muscle) 5-15 seconds

Lactic Acid High Intensity

Short duration
activities
(stored in the By-product is Limited ATP
muscle) lactic acid which production _______________
can lead to
muscular fatigue

Aerobic Slow Moderate to

vigorous intensity
____________
activities,
(stored in the
_______________ ATP production _____________
adipose tissue)
3mins up

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 ASSESSMENT

Instruction: Explain the following questions:

1. How do the energy systems work in our body?

2. How are you going to optimize the energy to improve performance?

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 10
ENERGY SYSTEMS
ATP-CPr System Lactic Acid System
Energy Capacity
Energy Capacity Answer:
Answer: Limited ATP production
Very limited ATP
Rate of ATP Production
production Answer: Rapid
By-product is lactic acid
Rate of ATP Production which can lead to
Answer: muscular fatigue
Very rapid Sample Exercises
Sample Exercises Answer:
Answer: Squat Jump, Illinois Run, Combination
Swimming Starts, Short of high intensity
Sprints (10m Sprint) exercises (Jumping jack-
Box jump, deep squat).
INSTRUCTION: Analyze the labeled in each energy system and write the correct answer
KEY TO ANSWERS
Oxidative System
Energy Capacity
Answer:
Unlimited ATP
production
Rate of ATP Production
Answer: Slow
By-product are carbon
dioxide and water
Sample Exercises
Answer:
Long distance Run,
Cycling, Aerobic dance.
on the space provided.
ACTIVITY 2
 11
ENERGY SYSTEM FUEL USED RATE OF ATP CAPACITY OF MAIN USE
PRODUCTION ENERGY SYSTEM
Phosphocreatine Creatine Very rapid Very limited ATP Very High Intensity
Phosphate production
Short Duration
(stored in the
activities
Muscle)
5-15 seconds
Lactic Acid Glycogen (stored Rapid Limited ATP High Intensity
in the muscle) production
By-product is Short duration
lactic acid which activities
can lead to
1 minute-2 minutes
muscular fatigue
Aerobic Glycogen Slow Unlimited ATP Moderate to vigorous
production intensity activities,
Fatty Acids By-product are
long duration
(stored in the carbon dioxide
adipose tissue) and water 3mins up
important details on the blanks.
Instruction: Below is a chart of energy systems , complete the chart by providing the
ACTIVITY 4
 REFERENCES
Gastin, Paul B. "Energy system interaction and relative contribution during maximal exercise." Sports
medicine 31, no. 10 (2001): 725-741.retreived
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Wilmore, Jack H., David L. Costill, and W. Larry Kenney. Physiology of sport and exercise. Vol.
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Serresse, O., G. Lortie, C. Bouchard, and M. R. Boulay. "Estimation of the contribution of the
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medicine 9, no. 06 (1988): 456-460.retrieved
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