Republicofofthe

Republic thePhilippines
Philippines
DepartmentofofEducation
Department Education
REGIONII II– –CAGAYAN
REGION CAGAYANVALLEY
VALLEY
SCHOOLSDIVISION
SCHOOLS DIVISIONOFOFCAGAYAN
CAGAYAN
STA.TERESITA
STA. TERESITANATIONAL
NATIONALHIGHHIGHSCHOOL
SCHOOL

Senior High School

H.O.P.E.-11
Health Optimizing Physical Education
Quarter 1 Module 2:
EXERCISE FOR FITNESS
(Aerobic Activities, Muscle and Bone
Strengthening Activities, Resistance
Training)

Department of Education ● Republic of the Philippine

MOST ESSENTIAL LEARNING COMPETENCY:
At the end of this module, learners will be able to:

a. Explain how to optimize the energy systems for safe and improved
performance. PE12FH-Ib-c-2
ENERGY SYSTEM
The energy system of our body works in different ways in which it generates fuel
and uses it as an energy to perform a certain task. We all know that in able for our
body to work, all we must do is to eat. The food that we eat gives as the energy to do
work and to accomplish something. These food serves as the fuel of our body. A
certain energy system of our body becomes predominant depending on the intensity,
duration, and type of exercises we perform.
Energy systems in our body includes the ATP-CP System, Glycolysis, and
Oxidative. In the previous grade level, these energy systems were discussed in the
concept of exercise and sports. In this module, you will learn how energy systems
functions in the concept of dance.
Energy Systems in the Body
The human body uses energy from food to fuel movement and essential body
functions, but the body cells don't get energy directly from food. After food is digested,
the carbohydrates, protein and fat break down into simple compounds -- glucose,
amino acids and fatty acids -- which are absorbed into the blood and transported to
various cells throughout the body. Within these cells, and from these energy sources,
adenosine triphosphate (ATP) is formed to provide fuel. The body uses 3 different
systems to supply cells with the necessary ATP to fuel energy needs. Most of the
body's activities use a continuum of all three energy systems, working together to
ensure a constant supply of energy.
Food Fuels for Energy
1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub 0 maximal exercise
3. Protein – used for growth and repair (negligible use during exercise)

Energy - is the ability or capacity to do work and is measured in calories or joules.

A. The Immediate Energy System
This system refers to ATP-CP or Adenosine Triphosphate-Creatine Phosphate. It
is called the immediate energy system where it is the first system that can be use when
doing an activity. It does not require oxygen (anaerobic) and it does not produce lactate
(as with glycolysis). Instead, the system involves ATP and Creatine Phosphate that
are stored within the muscle fibers.
Athletes who compete in sports that require high amounts of short duration
acceleration—shot-putters, weightlifters, American football linemen, gymnasts, or
sprint-distance speed skaters use the anaerobic a-lactic system. The ALA system
does not create energy for sufficient duration to create a great deal of waste products.
B. The Glycolytic System (Anaerobic)
The Glycolysis is the pathway that splits carbohydrate (glucose or stored glycogen)
in order to generate ATP to power cellular work. This is the second in line to contribute
for energy production. This system works during short-duration, highintensity
exercises or dances. This is also called as the Anaerobic Lactic System.
The anaerobic lactic (AL) system (also known as fast glycolysis) provides energy
for medium to high intensity bursts of activity that lasts from ten seconds to two
minutes. Some American football skill positions, baseball players, soccer players,
judokas, middle distance runners (400m-800m) and sprinters rely on this system. The
anaerobic lactic system, as well as the ATP-CP system, are capable of high intensity
levels, and do not rely on oxygen for fuel.
The aerobic system is the most utilized of the three. It provides energy for low
intensity activities that last anywhere from two minutes to a few hours. Unlike the other
two systems, the aerobic system requires oxygen and takes much longer to overload.
Sports and activities that use continuous sustained efforts such as long-distance
swimming, crew (rowing) and sea kayaking rely on the aerobic system.
THREE ENERGY SYSTEM
1. ATP-PC System
The body needs a continuous supply of ATP for energy -- whether the energy is
needed for lifting weights, walking, thinking or even texting. It's also the unit of energy
that fuels metabolism, or the biochemical reactions that support and maintain life. For
short and intense movement lasting less than 10 seconds, the body mainly uses the
ATP-PC, or creatine phosphate system. This system is anaerobic, which means it
does not use oxygen. The ATP-PC system utilizes the relatively small amount of ATP
already stored in the muscle for this immediate energy source. When the body's supply
of ATP is depleted, which occurs in a matter of seconds, additional ATP is formed from
the breakdown of phosphocreatine (PC) -- an energy compound found in muscle.
2. Lactic Acid System
The lactic acid system, also called the anaerobic glycolysis system, produces
energy from muscle glycogen -- the storage form of glucose. Glycolysis, or the
breakdown of glycogen into glucose, can occur in the presence or absence of oxygen.
When inadequate oxygen is available, the series of reactions that transforms glucose
into ATP causes lactic acid to be produced -- in efforts to make more ATP. The lactic
acid system fuels relatively short periods -- a few minutes -- of high-intensity muscle
activity, but the accumulation of lactic acid can cause fatigue and a burning sensation
in the muscles.
3. Aerobic System
The most complex energy system is the aerobic or oxygen energy system, which
provides most of the body's ATP. This system produces ATP as energy is released
from the breakdown of nutrients such as glucose and fatty acids. In the presence of
oxygen, ATP can be formed through glycolysis. This system also involves the Krebs
or tricarboxylic acid cycle -- a series of chemical reactions that generate energy in the
mitochondria -- the power plant inside the body cells. The complexity of this system,
along with the fact that it relies heavily on the circulatory system to supply oxygen,
makes it slower to act compared to the ATP-PC or lactic acid systems. The aerobic
system supplies energy for body movement lasting more than just a few minutes, such
as long periods of work or endurance activities. This system is also the pathway that
provides ATP to fuel most of the body's energy needs not related to physical activity,
such as building and repairing body tissues, digesting food, controlling body
temperature and growing hair.

Aerobic vs Anaerobic
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During
the cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Oxygen is your main energy source during aerobic workouts, therefore
Oxidative System energy is used.
Benefits of Aerobic Exercises:
Reduce risk of heart attack
Reduce risk of type 2 diabetes
Recue risk of stroke
Help lose weight and keep it off
Help lower and control blood pressure
Increase stamina and reduce fatigue during exercise
Activates immune systems, making you less likely to get colds or flu
Strengthens the heart
Boosts mood
Help you live longer than those who doesn’t exercise

Anaerobic exercises involve quick burst of energy and are performed at

maximum effort for a short time. The energy system used are the ATP and Glycolytic
System.

Benefits of Anaerobic Exercises:

Build muscles
Lose weight
Maintain muscle mass as you age
Strengthens bones
Burns fat
Increase stamina for daily activities like hiking, dancing or playing
The Energy Used in Dancing by Cherish Plummer
a. Production of Lactic Acid
• Lactic acid occurs when your body is working hard.
• When it is not working fast enough, lactate builds up in your muscles causes
your muscles to hurt.

b. Aerobic or Anaerobic
• The motion of dancing (Ballet) is aerobic
• This particular activity is aerobic because in most cases dancing is slow and
rhythmical.

c. Storage
• The body stores ATP in muscle in the form of Glycogen.
• This storage is for needed energy for doing activities

d. Energy System
• The oxidative system is the primary source of ATP during aerobic activities
• Oxidative energy primarily uses carbohydrates and fats as substrates for
energy.

e. Mitochondrial/Metabolic Rate
• Mitochondria are referred as the “powerhouse of the cell”
• They also contain a lot of the enzymes, associated with aerobic energy
• The aerobic oxidative system forms a big part of our bodies metabolic rate.

WRITTEN TASK: (Write your answers in a yellow pad paper and label them properly)

1. Enumerate 5 things you have realized energy system of the body?

2. Differentiate in your own words:

ATP-CP GLYCOLYTIC OXIDATIVE

3. Complete the statement:

1. An energy system that uses oxygen is called ________________

2. ATP-CP stands for ___________________________
 3. There are three energy systems namely _____________,
___________, __________
4. Food serves as the ____________ to provide the energy that our body
needs
5. ______________ occurs when our body is working hard.
6. Weightlifting and shot-put are examples of __________________energy
system
7. Immediate energy system is also called as _________________
8. ________________ is the most complex energy system
9. __________________ is the source of ATP during aerobic activities
10. Mitochondria are referred as the __________________

PERFORMANCE TASKS:

Create an artwork (Poster) illustrating how to optimize energy systems for

safe and improved performance. Use A4 bond paper.
PERFORMANCE TASK RUBRIC

BASIC
EXCELLENT MET CRITERIA
CRITERIA REQUIREMENTS
(20 pts.) (15 pts.)
(10 pts.)
The artwork is The art work is
The artwork shows
planned carefully; planned adequately;
Instruction & little evidence of
understanding of understanding of
Concepts understanding the
concept is clearly some concept
concept.
demonstrated. demonstrated.
The artwork shows
The artwork shows The artwork shows
outstanding art
average art making minimal art making
making skills, with
skills and average skills and little
clear attention to
attention to control attention to control
control selection
Craftsmanship/ Skill selection and selection and
and
experimentation of experimentation of
experimentation of
medium/media for medium/media for
medium/media for
expressing an expressing an
expressing an
emotion. emotion.
emotion.
The artwork The artwork
The artwork
demonstrates demonstrates an
demonstrates little
Creativity/ Originality original personal average amount of
personal expression
expression and personal expression
and creativity.
creativity. and creativity.

REYGLE G. YAPIT, T1
Health Optimizing Physical Education Teacher
Gmail: reygle.yapit@deped.gov.ph
Facebook Acct.: Reygle Yapit
Contact Number: 09356065195