ENERGY

SYSTEMS
Presented by Group 3
PASS THE
STORY!
 MECHANICS
The presenters will show 5 pictures.
Each group must create a story based on the assigned
picture.
The first group will start the story according to the first picture.
The second must connect their story on the first group based
on the second picture and so on.
You will be graded according to the creativity and the
audience impact of your story.
EVERY ROUND MUST HAVE DIFFERENT STORYTELLER.
 Learning Objective
At the end of the lesson, students will be able to:
a. Identify the different types of energy systems.
b. Create and perform fitness prescriptions.
c. Value the importance of developing an
exercise prescription.
 ENERGY SYSTEMS

An energy system is a specific

mechanism or process in
which energy is produced and
used by your body.
3 PRIMARY SOURCES OF ENERGY

carbohydrates
fats
protein
 ADENOSINE TRIPHOSPHATE (ATP)

-a molecule with three phosphate.

-ATP serves as a common point of energy which
makes our lives have become easy.
-Source of energy that is used to power the
movement of contraction in working muscle.
-The cells of our body will break the bond between
one of the phosphates and will perform the work.
 IMPORTANCE OF ATP

ATP is the cell’s storehouse of

energy.
Muscle Contraction
Active Transport
 Glycolytic System
the glycolytic pathway as the "middle"
engine.

Glycolysis is the pathway that splits

carbohydrate (glucose or stored glycogen)
in order to generate ATP to power cellular
work.
This pathway provides a fast source of
energy for exercise lasting up to about
90 seconds . That could include
workouts such as:

400-meter sprint
Lifting weights for short periods
Sports requiring quick bursts of speed,
such as basketball
 Aerobic Energy System
is a broader concept that encompasses
various metabolic pathways for producing
energy during physical activities. It is well-
suited for prolonged, low-to-moderate-
intensity activities. It is responsible for
generating a significant amount of energy
over longer durations, such as during
endurance exercises
 Aerobic Glycolysis

is a specific metabolic pathway within

the aerobic energy system. It focuses on
the breakdown of glucose
(carbohydrates) through a series of
enzymatic reactions in the presence of
oxygen to produce ATP.
 Krebs Cycle
is a series of chemical reactions that
occur within the mitochondria of cells. It
plays a central role in the cellular
respiration process, where it helps
generate energy in the form of adenosine
triphosphate (ATP).
Oxidative Phosphorylation
is to produce a large amount of
adenosine triphosphate, using the
energy derived from the transfer of
electrons during the process of cellular
respiration.
 EXERCISE
PRESCRIPTION
An exercise prescription is a personalized,
specific exercise regimen based on a
patient’s specific fitness level and goals,
which is often developed by a fitness or
rehabilitation specialist for the client or
patient.
 ENERGY SYSTEM
DEVELOPMENT (ESD)

Is a training method that aims to increase

the efficiency of energy metabolism to
improve your athletic performance.
It is important to know the energy demands
of your sport as well as your baseline levels
of energy metabolism.
 CLIENT
ASSESSMENT
Before designing an exercise
prescription, you need to assess your
client's fitness level, health status, goals,
and energy system capabilities.
 ENERGY SYSTEM
ASSESSMENT
ATP-PCr System
Used for short bursts of high-intensity
activities(sprinting, jumping, weightlifting)
Glycolytic System
Provides energy for moderate to high-
intensity activities of longer duration (soccer,
basketball, and 200 meter, 400 meter, and
800 meter track events)
 ENERGY SYSTEM
ASSESSMENT

Oxidative System
Used for lower-intensity, longer duration
activities (distance running, cycling,
triathlons)
 GOAL SETTING
Work with your client to set specific,
measurable, and achievable goals related to
their energy systems. Goals might include
improving aerobic capacity, increasing
anaerobic power, or enhancing overall
endurance.
 EXERCISE
SELECTION
Choose exercises that target the desired energy systems.
For example:
To improve the ATP-PCr system, include short bursts of
high-intensity exercises like sprint intervals.
For the glycolytic system, incorporate circuit training or
interval workouts.
Enhancing the oxidative system might involve longer,
steady-state activities like running or cycling.
 PROGRESSION

Gradually increase the intensity, duration, or

complexity of exercises and workouts to
improve the targeted energy system's
performance. Monitor progress and adjust as
needed.
 RECOVERY AND
REGENERATION

Ensure your client incorporates adequate rest

and recovery into their program. Recovery is
vital for energy system replenishment and
overall fitness improvement.
 MONITORING AND
ADJUSTMENTS
Continuously monitor your client's progress
and adjust the exercise prescription as
needed. Regular assessments can help track
improvements in energy systems and overall
fitness.
 SEEK PROFESSIONAL
GUIDANCE
Consider consulting with a qualified sports or
exercise specialist who can design a more
detailed and individualized energy system-
specific exercise prescription based on the
individual's specific goals and needs.
 Remember that developing
specific energy system
adaptations takes time and
consistency. Be patient, and
prioritize safety and proper
technique throughout the training
program.
 TRAINING GUIDELINES

Training guidelines typically refer to

a set of principles or instructions
that provide guidance on how to
train for a specific purpose or
achieve certain goals.
 AEROBIC EXERCISE
(CARDIO)
HOW MUCH YOU SHOULD DO?

The Physical Activity Guidelines recommend

accumulating a weekly total of at least two-
and-a-half hours of moderate aerobic activity,
or one hour and 15 minutes of vigorous aerobic
activity.
 AEROBIC EXERCISE (CARDIO)
PRACTICE GOOD TECHNIQUE:
Walk at a brisk, steady pace.
Stand tall.
Hold your head up so your chin is level
and look 10 to 20 feet in front of you
Lift your chest
Keep your shoulders down
Point your toes straight ahead
Let your arms swing loosely at your sides. If
you want to boost your speed, bend your
elbows at 90-degree angles and swing
your hands from waist to chest height
Land on your heel, then roll forward onto
the ball of your foot, pushing off from your
toes
Take comfortable strides. To go faster, take
quicker steps instead of longer ones.
 STRENGTH TRAINING
HOW MUCH YOU SHOULD DO?

The Physical Activity Guidelines recommend

strengthening exercises for all major muscle
groups two or more times a week, with at least
48 hours between sessions. One set per
session is effective, though two or three sets
may be better.
 STRENGTH TRAINING

PRACTICE GOOD TECHNIQUE:

Focus on form, not weight.

Tempo, tempo.

Breathe

Keep challenging muscles.

 STRENGTH TRAINING

GIVE MUSCLES TIME OFF

Strenuous exercise like strength training

causes tiny tears in muscle tissue. These
tears are good, not bad: muscles grow
stronger as the tears knit up. Always allow
at least 48 hours between sessions for
muscles to recover.
 BALANCE EXERCISES
HOW MUCH YOU SHOULD DO?

The Physical Activity Guidelines recommend 30

minutes of balance training and muscle
strengthening exercises three times a week,
plus at least 30 minutes of walking activities
twice or more weekly.
 BALANCE EXERCISES
Older adults at risk for falls can benefit from a
combination of walking, strength training, and
balance exercises. Balance-enhancing
activities include tai chi, yoga, and Pilates.
Strength training exercises that work core
muscles in your abdomen and back also help
with balance.
 FLEXIBILITY EXERCISES
HOW MUCH YOU SHOULD DO?

The Physical Activity Guidelines present no

specific recommendations for making flexibility
exercises part of your routine. However, it
recommends that older adults do flexibility
exercises on the same days as aerobic or
strength activities, or at least twice a week.
 FLEXIBILITY EXERCISES
PRACTICE GOOD TECHNIQUE:

Warm up first. Feel mild tension

only.
Stretch all muscle
groups. Breathe.

No bouncing. Hold and repeat.

 WEEKLY PLAN
is an excellent strategy for encouraging
exercise training for individuals
this will assist people in setting their fitness
objectives through more enjoyable, accessible
and engaging exercises
even just staying at home in order to stay active
throughout the day
High-Intesity Interval Training
involves short bursts of high-intensity exercise
alternated with periods of rest or lower-
intensity exercise.
can improve cardiovascular health and
increase endurance.
It can yield greater benefits, in less time.
 Exercise Guidelines:
✔
Warm-up for 2-5 minutes.
✔ Do as many reps as possible on each exercise for 40 seconds. Rest for 20
seconds in each exercise. Then, repeat with all the exercises for 3 to 5 sets.
✔
Cool-down for 2-3 minutes.
 TOTAL PROGRAM

-It is an individuals fitness path that

can be mapped out with the use of
a comprehensive and customize
strategy.
 COMPONENTS OF TOTAL
PROGRAM
Goals and objectives-defined fitness
goals and targets.
Type/Mode- Selection of a certain
exercise.
Intensity- the rate of energy required
for the performance of the physical
activity.
Frequency- refers to how often you
exercise
Duration/Time- The amount of time
to be spent on each exercise session
or workout.
Progression- How the other
exercise variables are changed
over time.
Rest and recover- Taking a break
from your exercise.
Nutrition and Hydration- Refers to the
basic guidelines or recommendations
for diet and hydration.
Monitoring and Evaluation- The
process for tracking and assessing
success over time.
Safety Considerations- Make sure your
equipment is appropriate to your sport
or activity.
OVERTRAINING
 WHAT IS
OVERTRAINING?

- Occurs when an athlete doesn't adequately

recover after repetitive intense training, and
can include fatigue, declining performance,
and potential injury.
Training-related signs of overtraining
Unusual muscle soreness after a workout
Inability to train or compete at a
previously manageable level
"Heavy" leg muscles, even at lower
exercise intensities
Delays in recovery from training
Performance plateaus or declines
Thoughts of skipping or cutting short
training sessions
Lifestyle-related signs of overtraining
Prolonged general fatigue
Increase in tension, depression, anger, or
confusion
Inability to relax
Poor-quality sleep
Lack of energy, decreased motivation,
moodiness
Not feeling joy from things that were once
enjoyable
Health-related signs of overtraining
Increased occurrences of illness
Increased blood pressure and at-rest
heart rate
Irregular menstrual cycles; missing
periods
Weight loss; appetite loss
 How to recover
from overtraining

Rest

Nutrition

Mental Health
 How to
avoid overtraining
Listen to your body
Keep a training log
Balance training and time for recovery
Drink lots of water
Acknowledge when you're overdoing it and
seek for mental health professional or anyone
with whom you can talk about your situation.
 CONCLUSION

Conclusion is the final summary of a group project

presentation.

Conclusion is the final summary of a group project

presentation.

Conclusion is the final summary of a group project

presentation.
 A WARM
THANK YOU
TO ALL OF YOU!
QUIZ TIME!!