SELF-LEARNING HOME TASK (SLHT)

Subject: Health Optimizing and Physical Education 3 Grade: 12 Quarter: 2 Week: 4

MELC: Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation and one’s diet.

Competency Code: PEH12FH-lI-i-7 Explains how to optimize the energy systems for safe and
improved performance.

Name __________________________ Section ________ Date ________

School: District ________________________

A. Readings/Discussions
“The process of generating ATP for energy varies from the kind of physical activities you are
performing with”.
Dance involved a variety of movement in terms of energy release, levels, speed,
and duration of the dance routine. Hence it involved different energy system to process
the ATP for the execution of the movements’
Process of Generating ATP Production

Basically, any type of dance involved different types of energy systems because the
movements were varied and some may require the body to be detach from ground (Aerial
movement like jump and hop).
 1. The Process of ATP-CPr System in Generating ATP

PCr ATP
Help produce more ATP Stored ATP provide energy

Up to ten more seconds Four to six seconds

ATP is stored in muscles and ready for immediate use. However, it is very limited and it will
provide energy up to 6 seconds. The compound called Phosphocreatine serve as buffer to produce ATP
for the next few seconds. Once you have depleted you Phosphocreatine stores in a burst movement it
can take as long as 5 minutes to restore them to their resting levels. It is the only system that doesn’t
require a blood supply and has no by-products.
Anaerobic Glycolysis or Lactic Acid System uses carbohydrates (glucose) stored in the muscles
as Glycogen. Because no oxygen is required to re-synthesize ATP, energy is produced quickly. Also,
because no oxygen is used in the process lactic acid is produced as an end product.
It is believed that the accumulation of these hydrogen ions in the muscles causes the muscles
to become more acidic, contributing to a fatigue and a burning sensation.
The oxidative system involves the use of oxygen. Through 2 complex metabolic processes, The
Krebs Cycle or citric acid cycle, and the electron transport chain, ATP is produced. This energy system,
with all of its process can’t produce ATP nearly as quickly as the first 2 systems; however, this system
can produce ATP for as much longer duration.
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, such as marathon aerobic dance, 4 minutes contemporary dance routine,
Street Dancing performance, & etc.
REMEMBER THIS:
ENERGY INTENSITY DURATION LACTIC ACID OXYGEN EXAMPLES
SYSTEM PRODUCTION REQUIREMENT
Anaerobic HIGH LASTS 10 DOES NOT DOES SHOT PUT,
A-Lactic /ATP SECS OR PRODUCE NOT REQUIRE 100 MIN
LESS LACTIC ACID OXYGEN SPRINT
Anaerobic MEDIUM LASTS 10 PRODUCES DOES 400 TO 800
Lactic TO HIGH SECS TO 2 LACTIC ACID NOT REQUIRE M SPRINT
System /Glycolytic MINS OR OXYGEN
System LESS

Aerobic Energy LOW LASTS 2MINS DOES NOT REQUIRE 3KM RUN,
System / TO PRODUCE OXYGEN SWIMMING,
Oxidative System FEW HRS. LACTIC ACID PLAYING
SPORTS
 B. Exercises
Exercises 1: Performance Task 2
Direction: The table below shows the types and variations of movements that you have learned
during your junior high school. These movements are usually seen in basic dance routine.
Let’s do the challenge:
1. Execute the given simple figure below with variations (You may send your questions through
the GC for clarification of the activity).
Figure 1: Walk, Gallop, and Turn (5x)
Figure 2: Leap, Bounce, and Glide(5x)
Figure 3. Jump, Hop, Run, Bounce and swings (3x)
Figure 4: Chose at least 5 movements for the last figure (2x)
2. You may use any music of your choice as accompaniment in your performance (dance routine).
3. Video your performance.
4. Send your output to your PE instructor’s messenger account.
Exercise 2. Application
Instructions:
1. Identify five (5) steps or movements of Dance that you can perform and write it on the table
on the page. Describe the mechanics of execution of each movement and indicate the energy
system involved.
Dance Movement/Step Mechanics Energy System
Example: Jete A leap from one foot to another Anaerobic A-Lactic/ATP

1.
2.
3.
4.
5.

C. Assessment:

Multiple Choice. Direction: Choose the letter of the correct answer.

_____ 1. What is ATP (Adenosine Triphosphate)
A. a high energy compound which when broken down provides energy for muscle
contraction
B. an enzyme responsible for the breakdown of creatine
C. a by-product of exercises
D. a compound that essential in the process of oxidation
_____2. Which of the following statements is true of ATP?
A. ATP stands for adenosine triphosphate
B. ATP consists of one adenosine atom and three phosphate atoms
C. ATP consists of one adenosine atom and two phosphate atoms
D. The breakdown of ATP provides the energy needed to fuel muscle contraction
 ____ 3. In recovery (passive and active) the aerobic system supplies the muscle with O2 that can help;
replenish CP stores, remove and breakdown metabolic by products such as lactate and H+ ion and can
regulate body temperature.
A. aerobic info B. aerobic lipolysis C. aerobic glycolysis D. aerobic recovery
____ 4. Which of the following reactions would liberate the most energy?
A. Complete oxidation of a molecule of glucose to carbon dioxide and water.
B. Conversion of a molecule of ADP to ATP.
C. Respiration of molecule of glucose to lactic acid.
D. Conversion of a molecule of glucose to carbon dioxide and water
_____ 5. Which one of the following would have least effect on the maximal anaerobic capacity of
a muscle?

A. an increase in muscle glycogen concentration.

B. an increase in phosphocreatine (PC) concentration.
C. an increase in muscle Na+/K+ pump capacity.
D. an increase in muscle buffering capacity.
_____ 6. Which of the following element/s will be broken down to produce energy in 5 minutes dance
routine?
A. ATP stored B. Creatine phosphate C. Carb., Fat, & Protein D. Glucose

_____ 7. ATP stored in the muscles is limited. What compound that serves as buffer for the next ten
seconds of movement/s.
A. ATP stored B. Creatine phosphate C. Carb., Fat, & Protein D. Glucose
_____ 8. Repeated maximal force such as series of jumps in the dance routine may cause muscle
fatigue. This is due to __________________________.
A. Accumulation of lactic acid C. Delayed of ATP production
B. Lack of warm-up & Stretching D. Released of carbon dioxide
_____ 9. Straddle jump: ATP-CPr System as 3 minutes Jazz Dance: ____________
A. Oxidative System B. Glycolytic System
B. Kreb Cycle D. Electron Transport Chain
_____ 10. Which of the following statements is true about Energy System in Dance Activities?
A. Dance is simply cardiovascular endurance exercise.
B. Variations of dance movements lead to the involvement of all ATP processing.
C. Aerobic dance involved solely the processing of ATP which stored in the muscle.
D. The ATP generation in Dance Activities doesn’t have a by-product.

References:

HOPE-3 Module/Wikepedia.com

Prepared by: Edited by:

Reviewed by:
 GUIDE

For the Teacher: Advise the students to read the reading and discussion portion before they
attempt to answer the exercises.

For the Learner: Read through the self-learning home task from the first part to the last part.
Doing so, will help you understand better the topic.

For the Parent/Home Tutor: Assist your child and make sure that he/she reads the self-learning
home task from beginning to end top ensure proper understanding of the topic.

ANSWER KEY

Assessment:

1. A
2. A//D
3. C
4. B
5. A
6. A
7. B
8. A
9. A
10. B