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Table of Contents
Introduction 3
Lesson 1: ATP: Keep you Moving! 4
Let’s Warm Up! 5
Learn about It! 6
Check Your Understanding 11
Block and Tackle! 11
Winning Moments 12
Lesson 2: Aerobic and Anaerobic Exercises 13
Let’s Warm Up! 13
Learn about It! 14
Check Your Understanding 18
Block and Tackle 18
Lesson 3: Let’s Get Physical! 20
Let’s Warm Up! 20
Learn about It! 21
Check Your Understanding 28
Block and Tackle! 29
Winning Moments 30
Go the Distance! 31
Self-Check 33
Wrap Up 34
Bibliography 35
Answers to Check Your Understanding 36
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UNIT 2
Body Generators
“The physically literate individual demonstrates the knowledge and skills to achieve and maintain a
health-enhancing level of physical activity and fitness.” (SHAPE America, 2014)
To encourage the students in leaning an active and healthy lifestyle, it is important that they
are knowledgeable and skilled about the different physical activities and fitness practices.
Knowledge and skills may help the students to perform a variety of physical activities and
fitness plans for both inside and outside school.
Providing the learning opportunities for the proper, safe, and as well as the emotional body.
As teachers, we can also help the students navigate through their experiences in physical
education, both the positive and negative. This unit aims to tackle the concept of optimizing
energy systems, improving the engagement in physical activities thru safe and enjoyable
means that will lead them to be eventually physically active for a lifetime.
Fig. 1: Factors that help in boosting our body with optimized energy systems for improved performance.
You want to be active, but it seems you easily get tired. You
are curious to know how to generate more energy to be
part of the school’s varsity team. This lesson will discuss
how our body produces energy that enables us to perform
different daily activities, as well suggested activities that will
enhance our muscles for enhanced movement.
Figure 2 shows the involuntary functions such as breathing and the pumping of blood. From
there, you can determine how many calories you need to eat to gain muscle, lose fat, or
maintain your weight.
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The next transfer of energy is when we work or play. These are considered voluntary
movements. According to a study, “The more active we are, the more energy we transfer and
therefore the more “fuel” we need in food. The bigger, or more active a person is, the more
energy they will need, and vice versa”.
ATP is stored in our muscles but is limited. When a person moves more, ATP is used by the
After knowing the energy systems that help replenish the ATP, we should remem ber that
we still need to get enough fats in our diet to fuel longer durations of activities; and to help
improve our performance. Planning the best diet for you in connection with your daily
activities can further help you as a healthy person. But remember, these concepts may vary
depending on the physical ability and age of a person.
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Psychomotor Activity
Individual Activity: List examples of activities that you can perform in school or at home.
Leave it blank if it is not applicable to you. Consider only the frequency and time.
Friendly Reminders: Do NOT push yourself if you can NOT do it. Consider your health. Do
not forget to drink water and eat foods that are rich in carbohydrates.
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Oxidative System
Winning Moments
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List aerobic and anaerobic activities and complete the table below.
Aerobics Anaerobics
1. 4.
2. 5.
3. 6.
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So what happens during aerobic exercises? Scientifically, the circulatory system carries
oxygen from the lungs to all the cells of the body. This oxygen is used to release the energy
from glucose in aerobic respiration. The working cells gain enough energy to do their work.
The rate at which oxygen is delivered to the cells depends on the rate at which the lungs can
absorb oxygen. This process also includes the rate at which the heart can deliver it.
Figure 1 illustrates how aerobic respiration is a release of energy from the breakdown of
glucose by combining it with oxygen inside the living cells.
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Anaerobic Respiration is the process of the quick release of a limited amount of energy from
the incomplete breakdown of glucose without the oxygen. Anaerobic respiration occurs when
the muscles are forced to work so hard that the lungs and bloodstream cannot deliver
enough oxygen to respire the available glucose aerobically.
On the other hand, the building up of lactic acid can cause acute fatigue, called oxygen debt.
When there is oxygen debt, a repaid must be done by performing continuous deep breathing
after exercise.
The diagram below enumerates the benefits of the anaerobic respiration and exercise to our
body.
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AEROBIC ANAEROBIC
1. 3.
2. 4.
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● Compute for the target heart rate (THR) to determine correct activity intensity.
Fact or Fiction?
There are various myths and fallacies surrounding exercise and fitness. It is important that
students can identify valid claims. A sound understanding of how the body responds to
exercise and training is going to help the students weed out fact from fiction. Check out the
following statements and decide whether it is a fact or a fiction of fitness.
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The target heart rate (THR) is computed based on the maximal heart rate (MHR) and the
resting heart rate. The MHR is the highest number of heart beats per minute observed during
a strenuous and exhaustive physical activity. (Refer to table 1)
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The resting heart rate is the number of heart beats per minute commonly measured lying
down or right after waking up. It is estimated that by counting the pulse at the wrist, heart,
head, or neck for 10 or 15 seconds and multiplying it by six (or four). This formula is called
KARVONEN.
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Aside from considering the THR per individual, the next thing to look at is the duration and
frequency of the exercise especially when it comes to aerobic exercises.
Based on the Physical Activity Pyramid for Filipinos, it recommends aerobic exercises
between three to five times every week for 30 to 45 minutes. But for adolescents, the
guidelines recommend a 40-minute moderated intensity and structured activity, with a
20-minute vigorous high-impact play.
In other words, Filipino adolescents should spend at least one hour of moderate to vigorous
exercise or physical activity every day. These recommendations serve as guidelines in
designing an aerobic exercise program.
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Aerobic Exercises
Dancing Jogging
Skating
Swimming
Brisk Walking
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Tennis
Bowling
Sprinting
Hiking
Weight Lifting
Curl-ups
Push-ups
Sit-ups
Aside from these recommendations, it is also important to consider the person’s current
fitness level and the intensity of the aerobic exercise to be performed. We can also take note
of these reminders:
Avoid “One Hour” - For beginners, it is not good to spend a one-hour vigorous intensity
aerobic exercise. A better option would be to alternate the workout for recovery purposes
and to prevent overuse injuries.
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We all experience stress in our lives, especially as students. It can come from schoolwork,
exams, relationships, and other responsibilities. Stress can affect our physical health, our
emotions, and even how we interact with others. That's where physical activity comes into
play as a powerful tool to help us manage stress.
Now, you might wonder, "How do I make sure my physical activity is helping me manage
stress effectively?" This is where physical activity assessments become crucial.
Remember when we talked about the target heart rate (THR)? This is a valuable tool because
it helps us determine the right intensity for our exercise. When we exercise within our THR,
we're hitting that sweet spot where our bodies benefit the most. Not too easy, but not too
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By evaluating your target heart rate and exercise intensity, you can customize your exercise
routines to address your stress management requirements. For instance, when faced with
elevated stress levels, opting for higher-intensity workouts can promote increased endorphin
release. On days when fatigue is prevalent, choosing milder exercises within your target
heart rate zone can effectively reduce stress without risking excessive strain. Your decision
between vigorous and gentle exercise should be based on individual factors such as your energy
levels and personal preferences. It's worth noting that both types of exercise can play a role in
stress reduction and contribute to overall well-being.
The Profound Impact on Well-being
Now, here's the exciting part: When you incorporate physical activity into your routine, it's not
just about making your muscles stronger or improving your cardiovascular health. It's about
taking care of your overall well-being. Physical activity addresses not only your physical health
but also your social and mental well-being, as defined by the World Health Organization
(WHO).
Physical Health: Regular physical activity helps you maintain a healthy body weight,
strengthens your immune system, and reduces the risk of chronic diseases.
Social Well-being: Participating in group activities like team sports or fitness classes can
foster friendships and a sense of belonging, which is essential for your social health.
Mental Health: As mentioned earlier, physical activity triggers the release of
endorphins, which can reduce feelings of anxiety and depression. It also gives you a
break from the stresses of daily life and allows you to clear your mind.
So, when you engage in physical activity with awareness and purpose, you're not just exercising
your body; you're nurturing your mind and your relationships with others. It's a holistic
approach to health that can make a significant difference in how you manage stress and
how you feel overall. These skills and habits will serve you well throughout your lives.
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B. Compute for your Target Heart Rate using the KARVONEN Formula.
(2 points per each process)
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Psychomotor Activity
Individual Task: Daily Physical Activity Log
Prepare an activity log for each day of the week. The activities listed on the table are
performed from the time you wake up to the time you go to sleep. Record the number of
minutes or hours spent sitting down, standing, walking leisurely, and exercising or playing in
moderate to vigorous intensity. Compute the estimated total energy expenditure from
physical activities using the formula below.
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Winning Moments
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Role:
● You are Zumba Instructor/s which aims to promote Zumba as enjoy aerobics exercise.
Audience:
● The target audience is a group of adolescents ages 16-18.
Situation:
● You need to make them participative and promote aerobics exercise through dancing.
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Concept
(target ideas they try to
achieve)
Organization
(Logical progression of
details/events; clear
transitions between ideas.
Content
(clear statement of
purpose or theme and is
creative)
Quality
(completeness and all
required standards)
Teamwork
(students’ participation)
Timeliness
(punctuality)
Total Score:
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Check I can…
Explain the how the three energy systems can produce Adenosine
Trisphosphate Glycolysis that makes movement
Compute for the target heart rate for correct activity intensity
Reflect
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Callo, Camiling, Yap, Cagulang, Doria, Deveraturada, Grecia. 2015. Physical Education and
Health 10. Department of Education.
Staff, Mayo Clinic. 1998. Mayo Clinic. Accessed February 25, 2018.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875.
Stephen A. Mitchell, Phd, Jennifer L. Walton-Fisette, EdD. 2016. The Essential of Teaching
Physical Education (Curriculum, Instruction, and Assessment). United Sattes of America: SHAPE
America-Society of Health and Physical Education.
Townsend, Charles. 2002. The Essentials of GCSE Physical Education. Lancashire: Lonsdale A
Division of Huveaux.
Unknown. 2011. tsfx The School for Excellence. Accessed February 25, 2018.
www.tsfx.com.au/wp-content/uploads/2012/06/vic-sample-notes-phys-ed.pdf.
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Overused injury- An overuse injury is any type of muscle or joint injury, such as tendinitis
or a stress fracture, that's caused by repetitive trauma.
Pulse rate- is the number of times your heart beats per minute.
Lactic Acid- a chemical produced by the body in your muscles during exercise.
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