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PHYSICAL EDUCATION
AND HEALTH
First Semester – Module 2

ENERGY SYSTEM
(Muscle and Bone Strengthening
Activities)

SENIOR HIGHSCHOOL

Department of Education ● Republic of the Philippines

 PHYSICAL EDUCATION
AND HEALTH 1
First Semester – 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 as An introduction of

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

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

These are discussions These are follow-up These are tasks that
of the activities as a activities that are Activities designed to are designed to
way to deepen your intended for you to process what you showcase your skills
discovery and practice further in have learned from the and knowledge gained,
understanding of the order to master the lesson & applied into real-life
concept. competencies. concerns &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 but not over
3 TYPES OF ATP-PCr a long duration.
 Short sustained power movements
ENERGY System  lasting about 5 to 15 seconds
SYSTEM
 Rapid production of ATP but not over a long
(Energy is needed to Glycolytic duration.
produce physical
movements in our body. System  Movements at a maximum effort for 1 to 2
minutes
Al movements requires a
compound called
Adenosine Oxidative  Slow production of ATP but for a long duration
Triphosphate or ATP).  Moderate to vigorous long duration activities to
System 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-PCrSYSTEM
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,

Lactic Acid System The type of fuel you Oxidative System

High Intensity movement use depends upon Vigorous intensity
(Examples: Sprint running exercise duration, (Examples: Distance

In terms of energy expenditure as illustrated above, ATP-CPrSYSTEMis 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,

TheOXIDATIVE 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

ergy Capacity Energy Capacity Energy Capacity

wer: _________________________________________________________ Answer: __________________________________________________
Answer: ____________________________________________________________

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

wer: ________________________________________________________ Answer: __________________________________________________
Answer: ____________________________________________________________

mple Exercises Sample Exercises Sample Exercises

wer: _________________________________________________________ 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

Cardiovascula
r 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).

WHAT I HAVE LEARNED

ACTIVITY 4

Instruction: Below is a chart summaryof 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?

REFERENCES
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Gastin, Paul B. "Energy system interaction and relative contribution during maximal exercise." Sports
medicine 31, no. 10 (2001): 725-741.retreived fromhttps://scholar.google.com/scholar?
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Wilmore, Jack H., David L. Costill, and W. Larry Kenney. Physiology of sport and exercise. Vol.
524. Champaign, IL: Human kinetics, 1994.retrieved from https://scholar.google.com/scholar?
hl=en&as_sdt=0%2C5&q=energy+system+in+sports&btnG=#d=gs_cit&u=%2Fscholar%3Fq%3Dinfo
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Serresse, O., G. Lortie, C. Bouchard, and M. R. Boulay. "Estimation of the contribution of the
various energy systems during maximal work of short duration." International journal of sports
medicine 9, no. 06 (1988): 456-460.retrieved from https://scholar.google.com/scholar?
hl=en&as_sdt=0%2C5&q=energy+system+in+sports&btnG=#d=gs_cit&u=%2Fscholar%3Fq%3Dinfo
%3Ao7VfgiNFHiEJ%3Ascholar.google.com%2F%26output%3Dcite%26scirp%3D5%26hl%3Den