Optimization of Energy Systems
by gaining back a phosphate on a couple
The body needs energy to function, even during
sleep and rest. During exercise energy must be
produced at a faster rate as compared to its
resting rate. With different forms of activity,
muscles are used, and the heart compensates
by beating faster to deliver oxygen to the whole
body. For all these functions, energy is needed.
Energy comes from what we eat in the
forms of:
Carbohydrates - Our muscles live and store
carbohydrates in what is known as glycogen.
Glycogen is used as fuel by the body when it
is broken down as glucose.
Fat - is stored under our skin or adipose tissue.
It serves as insulation for the body to prevent
heat loss. Fat, or triglyceride, serves as fuel too
when it is broken down into two types of
molecules – glycerol and fatty acids. Energy is
released when these are broken down.
Protein - One of our fundamental building
blocks is protein. This is used for the repair and
growth of body tissue. It is not normally stored
in the body the way carbohydrates and fat are.
Only when in excess will protein be stored and
converted as fat. Energy can also be produced
when protein is broken down, but this only
happens in prolonged endurance events such as
marathons.
When carbohydrates, fats and proteins are
broken down, they produce a substance called
adenosine triphosphate (ATP)
ATP is the energy fuel of the
body for all its functions, such as the
manufacture and repair of tissue, production of
hormones, digestion and transmission of nerve
impulses, among others. ATP is made up of
adenosine and three phosphate groups. As the
three phosphates are in a special high – energy
bond, the breaking of one of the phosphate
bonds results in energy.
ADP is resynthesized back to ATP
reaction. It is this cycle which produces energy
for the body.
The Phosphocreatine Energy System
This system is used for instantaneous activity
lasting several seconds. In this system, a fuel
called creatine phosphate is used to make ATP.
Only in limited amounts, when creatine
phosphate is broken down, the energy from this
process is immediately used to reproduce ATP.
This process is in use when you need an
explosive action, such as dashing away from a
mad dog. In sports, this system is used in the
100 and 200 meter dash, shot put, and discuss
throwing. This energy system backs up ATP
immediately, as it rapidly synthesizes ADP back
to ATP. However, since there is a limited stock
of creatine phosphate, ATP production will have
to rely on other sources such as glycogen and
fat.
The Lactic Acid Energy System
When glycogen is used without oxygen to
produce ATP, such system is called the lactic
acid system. The muscles have glycogen stored
in small amounts, and this is broken down to a
substance known as pyruvate, and then to ATP,
leaving a by – product called lactic acid. An
excess in lactic acid leads to muscular fatigue.
The lactic acid system can sustain quick bursts
of high intensity activity, up to 90 seconds.
Activities such as resistance training or similar
activities with eight to twelve repetitions until
muscular failure, or running the 400 to 800
meter event, utilizes this energy system.
There are two limitations of this energy
system:
1.Limited glycogen stores in muscles;
2.The excessive lactic acid build- up of
converting glycogen to ATP without
oxygen may lead to fatigue.
The Aerobic Energy System
The aerobic energy system makes use of oxygen
with glucose, fatty acids, and even amino acids
to produce energy. The process of energy
production occurs in the mitochondria
which is inside the muscle cells. Therefore, the
mitochondria is dubbed the “powerhouse” of
the cell. The mitochondria contain enzymes
that enable the cell to use oxygen to produce
ATP. In the aerobic system, large quantities of
ATP are produced, and the by – products are
carbondioxide and water. This energy system
sustains prolonged activities such as walking,
jogging, swimming, cycling and circuit – based
weight training.
Health Behaviors, Health Risks Factors,
and Physical Activity (PA)
Health Behavior
Eating Behavior
one receives proper nutrition through the care
we give to our diet. The caloric daily
requirement of an average teenager is
approximately 2200 calories a day. This should
come from choice of foods that will proper
sustenance for the body.
Minerals such as iron, iodine, and zinc are trace
elements found in green leafy vegetables,
seafood, liver and cereals. Iron can also be
found in meat, fish,
chicken, and whole grain and enriched breads
and cereals.
Sleep
Rest, sleep and relaxation are important in
maintain one’s health as well. Approximately,
eight hours of sleep is needed by an individual.
However, young children tend to sleep a bit
more and even take a short naps, while over
people tend to have shorter sleeping hours.
Sleep removes fatigue. It is also during sleep
that muscle repair occurs.
 Stress management
Stress is experienced when demands are placed
on someone who finds it hard to comply with
these demand. Events such as death in the
family, divorce, job related concerns, and other
problems may cause stress.
Post traumatic stress is stress caused by an
unnaturally traumatic experience, leading to
the disruption of a person’s ability to cope and
function effectively.
Chronic stress occurs when someone
experiences repeated and continuing demands
that inhibit the person’s functions.
With aerobics activities, the body adapts by
producing a greater number of mitochondria
and fat – oxidizing enzymes; therefore, the
body becomes efficient in transporting and
oxidizing fatty acids. Aerobic
activities, therefore can help reduce or control
body fat.
Fat occurs in greater quantities than glycogen.
Therefore, endurance activities are designed to
be less intense, but prolonged, as the aerobic
energy system takes longer for the
ATP to be replenished.
Various Locomotor Movements
Are those motor skills in which the feet move
the body from one place to another.
Locomotor movement skills are those in which
the body is moved in one direction, or a
combination of directions, from one point to
another. Principle of Opposition: when a step
is taken with the left foot - the right hand is
moved.
Locomotor Movements- are the movements
that travels through space from one position to
another.
1. Walk -Transfer of weight from one foot to
another through continuous movements.
2. Run- A movement like walking but in faster
pace.
3. Hop- A transfer of weight by springing one
foot and landing on the same foot.
4. Leap- A transfer of weight from one foot to
another by springing and landing on the ball of
the foot and heel down
while bending the knee to absorb the shock
5. Jump- A transfer of weight through springing
of both feet into the air and landing on both
feet.
6. Gallop- A movement forward, knee action
and heel landing
7. Slide- A weight transfer that glides foot on
the floor
8. Skip- A transfer of step, hop alternately.
Non-Locomotor Movement or the Axial
Movement.
Movements which does not requires travel
1. Stretch - The extension of the parts of the
body using the joints in vertical or horizontal
position.
2. Bend - is bringing two adjacent body parts
together to meet at the center.
3. Swing- arching or circling around in a
stationary base.
4. Twist- rotating parts of the body around an
axis.
The Five Basic Strength Training
Exercises
Push Ups
Regular push ups are prescribed to most
people. However, for some who have health
issues and who are new to this exercise, may
start off with the knee pushups. Regular push
ups are performed with the body forming a
straight line from the heels. The body is
lowered until the chest is approximately one fist
off the ground. The body is then pushed off the
ground to return to its original position.
Supermans
 from prone position, lift both arms and legs.
Do not bend the legs; then lower arms and legs
without relaxing on the ground.
Crunches
From the supine position, with legs bent and
arms crossed in front of the chest, lift the head
and shoulders with the shoulder blades lifting
off completely form the ground. Return to the
original position while keeping the head
elevated off the ground.
Side Crunches
With legs together and bent, lie on one side
and extend the arm close to the ground 30 to
45 degrees from the body as support or balance.
Position the other arm across the chest
or have it float of it. Lift off the shoulder closest
to the ground and the legs with the chest
slightly facing upward. Return to original
position without touching the shoulder back to
the ground.
Squats
From the upright position (with feet parallel,
around one and a half shoulders apart) and
arms and hands crossed in front of chest or up,
squat lower until the thighs are parallel to the
ground. The chest and butt must be pushed
out, and the knee must not thrust forward
beyond the toes. Return to original position,
keeping both legs slightly bent.
What is anaerobic exercise?
Anaerobic exercise is a high-intensity workout
performed over short periods of time where
the body’s need for oxygen exceeds its supply
of oxygen. The term anaerobic means
“without air”.
What are the benefits of anaerobic
exercise?
Developing stronger muscles
Increasing your volume of oxygen intake
Increasing you endurance and ability to fight
Fatigue
Examples of anaerobic exercise
Heavy weight-lifting
Sprinting Hill climbing
(Both exercise styles are effective and
important to our overall health as
human beings. One style is not better
than the other. It is important to
incorporate 30 minutes a day at the
very least, to exercising whether it be
walking, swimming, or lifting weights!)