Professional Documents
Culture Documents
Department of Education
National Capital Region
DIVISION OF CITY SCHOOLS – MANILA
Manila Educat ion Center Arroceros Forest Park
Antonio J. Villegas St. Ermita, Manila
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
PARTS OF THE MODULE
disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I Have fun!
Expectations – These are what you will be able to know after
1. Follow carefully all the contents and instructions indicated in
completing the lessons in the module.
every page of this module.
Pre-test
2. Write– on
This willnotebook
your measuretheyour prior knowledge
concepts and the Writing
about the lessons. concepts to
enhances throughout
be mastered learning, thatthe
is important
lesson. to develop and keep in mind.
3. Perform all the provided
Looking Back to your Lesson activities in the module.
– This section will measure what
4. Let your facilitator/ guardian assess
learnings and skills did you understand from the your answers using
previous the
lesson.
Briefanswer key card.
Introduction – This section will give you an overview of the
5. Analyze conceptually the post-test and apply what you have
lesson.
learned.
Activities – This is a set of activities you will perform with a partner.
Rememberstudying!
6. Enjoy – 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.
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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 kilometre 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
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HOPE-1
LESSON 2: THE ENERGY SYSTEMS
EXPECTATIONS
This module will help you to:
LOOKING BACK
Differentiate TO types
the different YOUR LESSON
of Energy Systems
Recognizes the importance of Energy system in our body.
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 a 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?
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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.
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.
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ACTIVITIES
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
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CHECKING YOUR UNDERSTANDING
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
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REFLECTIVE LEARNING SHEET
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POST TEST
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References
Rogers, Paul. (2010. Nov 8). All About Energy Systems For Physical Activity. Retrieved
from http://foodfithealth.com/blog/energy-systems-physical-activity/
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
Sports and Nutrition: Fueling You Performance. (2015. July 13). Retrieved from
http://youngwomenshealth.org/2013/07/23/sports-nutrition/
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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
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