Republic of the Philippines

Department of Education
REGION IV-A CALABARZON
City Schools Division of Tanauan
Tanauan City Integrated High School
Trapiche 1, Tanauan City

Health Optimizing
Physical
Education Grade12
1st Semester

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Quarter 1 Week 1 Module 1
LOOKING BACK TO YOUR LESSON
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, high-intensity 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.

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C. The Oxidative System (Aerobic)

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.

BRIEF INTRODUCTION

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.

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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.

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.

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.

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The Energy Used in Dancing by Cherrish Plummer 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.
Aerobic or Anaerobic

• The motion of dancing (Ballet) is aerobic

• This particular activity is aerobic because in most cases dancing is slow and
rhythmical.
Storage

• The body stores ATP in muscle in the form of Glycogen.

• This storage is for needed energy for doing activities

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.
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.

Learning Activity 1
Direction: Write the letter of the best answer in your pad paper to the following
questions.

1. What energy movement lasting about 5 to 15 minutes and does not require
energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

2. What energy system that breaks down carbohydrates using 1 to 2 minutes of

energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

3. What energy system that requires carbohydrates, fats and protein where
energy is used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

4. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C

5. Ruxyll constantly performs aerobic exercises because he knows the benefits of

it. Which of the following is the least beneficial factor of aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure

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6. Clarabelle is planning to manage her exercise routine. For her to stick on her
exercise routine, which of the following is the best thing that she should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others

7. Dancing offers creative outlet for people to express their personalities in a safe
environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic fitness
B. Greater self-confidence and self-esteem D. Weight management

8. Reane performed a solo dance during the recital. The following steps were
observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern
Dance

9. Hiroshi attended a battle during their school foundation day. He performed

some b-boying, breaking, and down rock moves. What type of dance
competion he is joining?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern
Dance

10. Liam and Denise are the loveliest couple I love to see performing the Cha cha
cha, Rumba and Jive. They won as the best couple for the Latin Discipline.
What type of genre these dances belong?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern
Dance

11. Which of the following dance genre often considered to have emerged as a
rejection of or rebellion against classical ballet?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern
Dance
12. Which component of physical fitness refers to the physical attributes such as
the cardio-respiratory, muscular strength, and flexibility?
A. Fitness B. Health-related C. Skills-related D. Talent-related

13. The hexagonal test is performed by jumping to specific direction inside the
hexagon in two revolutions in the shortest period of time. Which component is
being assessed?
A. Agility B. Balance C. Coordination D. Speed

14. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type

15. Sunshine gain her weights and eventually turned obese over the years. Her
reason is, “it’s easier for me to find excuses not to exercise than to go out to do
something”. This barrier in participating physical activities refers to:
A. Lack of time C. Lack of will power
B. Lack of energy D. Lack of skill

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 Learning Activity 2
Direction: Identify the words or terminology of the following statements from topic
Optimizing Energy using the word cloud.

Energy Creatinine Prostrate Oxidative

Aerobic Adenosine Triphosphate Glucose
Anaerobic Glycolytic Glycogen
Glycolysis Oxidative Adenosine Tri-phosphate
Joules Anaerobic

____________________ 1. The ability to do work.

____________________ 2. The unit use to measure energy.
also known as Calories.
____________________ 3. An energy movement lasting about 5
to 15 seconds and does not require energy
____________________ 4. An energy system that breakdowns
carbohydrates using 1 to 2 minutes of energy
____________________ 5. An energy system that requires carbohydrates, fats and protein where
energy is used in longer period of time.
____________________ 6. The term for energy system that does not require oxygen
____________________ 7. The term for energy that requires oxygen
____________________ 8. In the glycolytic system, carbohydrates are breakdown into…
____________________ 9. In the glycolytic system, glucose is breakdown into…
____________________10. In the glycolytic system, the ATP is then known as…
____________________11. This energy system is also known as “Kerbs Cycle” – electron
transport chain ATP

Define the following abbreviations:

12. ATP - _________________________________

13. PCr - __________________________________

Give the two classification of energy system

14._________________________

15. _________________________

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Learning Activity 3
 Explain how to optimize the energy systems for safe and improved
performance
 Explains the role of physical activity assessments in managing one’s stress
 Sets FITT goals based on training principles to achieve and/or maintain HRF
 Self-assess health-related fitness (HRF), status, barriers to physical activity
assessment participation

LEARNING ACTIVITY NOTES 1

Food Fuels for Energy
1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub0maximal 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.

There are three energy systems:

1. ATP or Adenosine Triphosphate – an organic compound that provides energy
to drive many processes in living cells such as muscle contraction, nerve
impulse propagation.
2. Glycolytic System – the breakdown (lysis) of glucose and consists of a series of
chemical reactions that are controlled by enzymes
3. Oxidative System – also known as Krebs Cycle and the citric acid cycle. In this
system, carbohydrates and fats are the primary energy sources converted into
ATP and this process takes place in the mitochondria of the cell.
If we have enough oxygen present in the blood, then pyruvate, the end
product of glycolysis, is shuttled to the mitochondria and we enter the oxidative
energy system.

LEARNING ACTIVITY NOTES 2

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

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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

Note to Teachers: Read the following instructions to the learners as part of the
psychosocial activity at the same time a sample activity for anaerobic activity.
Prepare a solemn music background for this activity.

Credits to: https://www.who.int/docs/default-source/coronaviruse/coping-with-

stress.pdf?sfvrsn=9845bc3a_2

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 1. Enumerate 3 things you have realized about optimizing energy?
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What are the 2 things you want to clarify in this topic?
______________________________________________________________
______________________________________________________________
3. Express 1 “shout out” to encourage others optimize their energy for a better health.
______________________________________________________________
______________________________________________________________

Prepared by:

Ryan Jerome G. Sales

Teacher III

Checked By:

Josefine Magpantay
Principal III

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