Granby Colleges of Science and Technology

Physical Education 4
4th Lesson: Optimize Energy System Through Dance
Food Fuels for Energy
1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
Rice, Go foods, Pasta, Bread, etc.
2. Fat – concentrated fuel used during rest and prolonged sub0maximal exercise
Meat, Pork, Chicken, Avocados, Cheese, Dark chocolate, Whole eggs, Fatty fish,
Nuts, Extra virgin olive oil, etc.
3. Protein – used for growth and repair (negligible use during exercise)
Chicken breast, Turkey breast, Beef roast, Pork roast, Ground beef, Salmon, Halibut
Tilapia, etc.

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.

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
 Reduce 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

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