Senior High School

HEALTH OPTIMIZING
PHYSICAL EDUCATION 11
(H.O.P.E. 1)
Quarter – Module 2:
Energy System
(Muscle and Bone Strengthening Activities)

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 OVERVIEW

CONTENT STANDARD
PHYSICAL The learner demonstrates understanding of
fitness and exercise in optimizing one’s health
EDUCATION as a habit; as requisite for physical activity
assessment performance, and as a career
AND HEALTH 1 opportunity.

First Semester PERFORMANCE STANDARD

The learner leads fitness events with
proficiency and confidence resulting in

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independent pursuit and in influencing others
positively.
LEARNING COMPETENCY
Module The leaner explains how to optimize the energy
systems for safe and improved performance.

Energy System
(Muscle-and Bone
Strengthening What you are expected to learn?
Activities)
After going through this module, you are expected to:

1. Analyze energy each energy system in terms

“Regardless of the type of effort,
the body never closes off all
energy systems completely.”
The following are the Key
Questions for this module:
1. What is the use of ATP in the
body?
2. How body utilize the energy
that our body intake?
3. What is the energy system
involved in specific
strengthening activity?
of
a. source of fuel;
b. efficiency of ATP production; and
c. Duration that the system can operate.
2. Identify and perform exercises in each energy
system.
3. Enhance appreciation in physical
fitness through the activities in the modules.
How to learn from this module?
This module is designed for independent
learner who will go through the activity, concepts,
application and assessment. Concepts were
organized independently which means the previous
lessons are essential to understand the preceding
lessons.
The content part provides you the key concept
to focus on through a set of explanation that will help
you understand the module better. Read them
carefully using the questions and study guide and try
to find the meaning of terms in the dictionary if there
are terms which are not familiar to you.

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 ACTIVITY: LET’S DO THIS CHALLENGE!

You will be tasked to perform the simple workout written below and try to
execute properly because through this, you will be able to find-out the different
energy systems involved in your work-out.

Are you ready?

Check the following:

✓ Exercise Attire
✓ Safe place to perform the exercises
✓ Water and extra cloth/towel
✓ Stop Watch (You may use your cellphone or any gadget available)
✓ Ladder marks (You may draw a ladder on the floor/ground)

If you are ready then let’s start:

I. Warm-up and Stretching Exercises (5- Minutes)

Jumping Jack, Jog in Place, High knee jog, and Kick front jog
(3 sets of 40 Seconds, Rest Interval: 10 seconds)
Basic Stretching from head to toe
(Neck bending, arm circling, side bending, hip rotation, & lunge side-front
back)
II. Conditioning Proper (20 Minutes)

Fitness Frequency Intensity Time Type

Components
Cardiovascular
Endurance 3x 200M Easy 5 minutes Jogging
3 Ladder drills
(Side steps, Hop
Speed & Agility 3x each drill Easy 7 Minutes inward-outward,
Sprint steps

Box Jumps
Power 10x Easy 5 Minutes Side Lunge Hop

III. Cool-down (5 Minutes)

Head tilt, Side bend, Side reach, calf stretch, breathing exercises

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 QUESTIONS:
1. How do you feel with the activity?
2. Do you find it difficult? Why?
3. Which exercise makes your pulse rate increases rapidly while performing it?
4. Do you experience muscle pain while performing? What particular exercise?

As you perform the different exercises, your body also process different systems to
produce energy. As you noticed, there are parts of exercises that make your muscles tired and
there are also parts that make your heart rate increase rapidly. This module will help you
analyzes the different energy systems involved in physical activities. In performing physical
activities, you need to be aware of what types of energy system you are working with so that
you will be able to understand how your body reacts to exercise. It will also help you find-out
how to optimize the energy system for safe and improved performance.

ABSTRACTION

Let s familiarize and understand the essential terminologies that were used in
the discussion about the energy systems.

UNLOCKING OF DIFFICULTIES
TERMINOLOGIES MEANING
Adenosine It is an organic compound that provides energy to drive many
triphosphate processes in living cells. E.g. muscle contraction. It consists of a
base (adenine) and tree phosphate group
Aerobic System This means that the aerobic energy system relies on the circulatory
system (Breathing in oxygen) in order to create ATP for energy use.
It also uses fats, glucose, carbohydrates and protein.
Anaerobic System It is a process of producing ATP without using oxygen.
Provides the body with explosive short-term energy without the
need of oxygen. Breakdown the glucose without using oxygen.
Creatine This system take place when the ATP runs out to put into action, A
Phosphate System chemical reactions occurs where a phosphate (P) splits away and
energy is released.
Glycogen It is stored form of glucose found in the liver and muscles which made
up of connected glucose molecules.
Lactic Acid It is an organic acid produced in the muscles tissues during
strenuous exercises.
Mitochondria It is known as the powerhouses of the cell. They are organelle which
takes in nutrients, breaks them down, and creates energy rich
molecules for the cell.

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 A. ENERGY SYSTEMS AND ITS ATP PRODUCTION RATE

Energy is needed to produce physical movements, maintain body temperature, and

keep up metabolic activities. In our body, all physical movements require a compound
called adenosine triphosphate (ATP). ATP is stored in the muscles so it is available
immediately to produce movements. However, stored ATP in the muscles is limited. Any
movement that lasts longer a few seconds requires more ATP to be produce through
another compound process (See illustration below).

➢ Very rapid production of ATP but

3 TYPES OF ATP-PCr not over a long duration.
➢ Short sustained power movements
ENERGY System ➢ Lasting about 5 to 15 seconds
SYSTEM ➢ Rapid production of ATP but not
Glycolytic over a long duration.
(Energy is needed to ➢ Movements at a maximum effort
produce physical System for 1 to 2 minutes
movements in our body.
Al movements requires ➢ Slow production of ATP but for a
a compound called Oxidative long duration
Adenosine ➢ Moderate to vigorous long duration
Triphosphate or ATP). System activities to 3 minutes and longer

The illustration above shows the 3 types of energy systems in terms of their rate
production of ATP and the capacity to sustain the energy. It shows that the ATP-PCr
SYSTEM produced ATP quickly since it utilized the available ATP stored in the muscles and
PCr however it can sustain the physical movements from 6 seconds to 15 seconds because
the stored ATP-PCr in the muscles are limited.

Any physical movements beyond 15 seconds utilized Carbohydrates through

glucose (basic form of carbohydrate) to produce ATP called GLYCOLYCTIC SYSTEM and
it can sustain movements up to 2 minutes but it has a by-product called Lactic acid that
leads to Muscle Fatigue.

The OXIDATIVE SYSTEM involved the use of oxygen to produce ATP. This system
can use carbs, fats, or if necessary, even protein, however, fats and proteins have to be
broken down, so when the system uses them, the process becomes longer. This system is
used for longer duration activities

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 B. MAIN USE OF EACH ENERGY SYSTEM

The type of fuel you use depends upon exercise duration, intensity, and type as
illustrated below:

The ystem
Explo ATP-PCr nts
(Exa
Explosive Movements
(Examples: Jumps, kicks,
punch and power lifting)

Lactic Acid System Oxidative System

High Intensity movement Vigorous intensity
(Examples: Sprint (Examples: Distance
running & Plyometric) running & aerobic dance)

In terms of energy expenditure as illustrated above, ATP-CPr SYSTEM is responsible

for the blast movements like jumps, kicks, punch, and power lifting. The quick maximum force
can be observed in many physical activities such as squat jump and burpees in cross-fit
workout.
The LACTIC ACID SYSTEM is responsible for the maximum force longer than the ATP-
CPr System like Sprint running & Some exercises in plyometric workout such as Box jumps.
The OXIDATIVE SYSTEM which involved the use of oxygen is responsible for the
moderate to vigorous intensity movements like distance running, aerobic dancing, and cycling.
Any exercises that last approximately beyond three minutes are operated with Oxidative
System.

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 C. Fact about Energy Systems in Children

DID YOU KNOW WHY

CHILDREN DON’T GET TIRED
EASILY WHEN THEY ARE
PLAYING?

Reason:
Children have more mitochondria in their muscles
and are therefore more able to use oxygen more
efficiency. They have limited supplies of muscles and
liver glycogen, smaller anaerobic fuel stores and the
capacity to use it. So, they are not able to tolerate
short burst of energy of exercises that require high
intensity and short repetition. However, this does
improved with age.

SUMMARY

ENERGY FUEL USED RATE OF ATP CAPACITY OF MAIN USE

SYSTEM PRODUCTION ENERGY
SYSTEM
Phosphocreatine Creatine Very rapid Very limited ATP Very High
Phosphate production Intensity
(stored in
Short
the Muscle)
Duration
activities
5-15 seconds
Lactic Acid Glycogen Rapid Limited ATP High Intensity
(stored in the production
By-product is Short
muscle)
lactic acid duration
which can lead activities
to muscular
1 minute-2
fatigue
minutes
Aerobic Glycogen Slo Unlimited ATP Moderate to
w production vigorous
Fatty Acids
intensity
(stored in the By-product
activities, long
adipose are carbon
duration
tissue) dioxide and
water 3mins up

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INSTRUCTION: Create a simple workout indicating the energy system involved
using the format below. Provide two exercises in each fitness components.
Workout Plan using F.I.T.T. Principles

Fitness Frequency Intensity Time Type Energy

Components System

Cardiovascular
Endurance

Muscular
Strength and
Endurance

Speed and
Agility

Note: Perform your created workout plan with safety precautions and provide documentation
(pictures & video) for evaluation. Please use a short or A4 size bond paper & submit the following
to your teacher:
1. Assessment

2. Workout P l a n using F.I.T.T. Principles

3. Pictures with caption/ reflection (1-2 pictures on each energy system).

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