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P.E 111 Midterm
P.E 111 Midterm
MODULE COVERAGE
Topics (Coverage)
1. Energy System
Students may contact the teacher for assistance through the following links:
Means for Learner Email: juliusfranklopeztacang@gmail.com
Support Messenger: Julius Frank Lopez Tacang
Mobile No.: 09451764810
PERIOD/TERM: Mid-term
INTRODUCTION:
Greetings everyone!
Nowadays, children who engage in a minimum of 60 minutes and up to several hours of moderate to vigorous physical
activity a day will receive health benefits. Thus, staying in shape allows the individual to perform daily tasks efficiently
and effectively resulting in better output and performance.
This module is designed to explore knowledge that will help you and your family develop lifelong skills and wellness.
Developing this lifelong habit poses a real challenge for many families. Thus, you will learn about the energy system and
help you also in building your healthy interpersonal relationships among others. The course will also give you the
opportunity to learn more about yourself and enable you to make more informed decisions about healthy, active living,
which will benefit you throughout your life. Enjoy!
TRY THIS!
Are you planning for a much more physically active and healthy lifestyle than you are today? Let us start by answering
the seven (7) questions below. Write your answer on a separate sheet of yellow paper.
Are you done with the activity? Then let us check if you got the words correctly by proceeding with the lesson for today.
1. I engage in vigorous exercises such as brisk walking, jogging, swimming, or running for at least 30 YES NO
minutes per day, 3–4 times per week.
2. I get at least 7–8 hours of sleep each night.
3. I try to add moderate activity to each day, such as taking the stairs instead of the elevator.
4. I have lots of energy and can get through the day without being overly tired.
5. I listen to my body; when there is something wrong, I try to make adjustments to heal it or seek
professional advice.
6. My immune system is strong and my body heals itself quickly when I get sick or injured.
7. I do stretch, limbering up, and balance exercises such as yoga, Pilates, or tai chi to increase my
body awareness and control and increase my overall physical health.
To begin with your learning journey, let us first have this activity. This activity will assess your prior knowledge.
Instructions: Answer the question given below and write it on a sheet of yellow paper.
Question: Have you ever done push-ups and running? Present what the two activities have in common.
Are you ready? Let’s start…
Physical Education is an important part of the total education of every child. Quality physical education programs are
expected to expand the physical skill health-related fitness, self-responsibility and delight in physical action so they can be
physically active for a lifetime.
In this module, you will be introduced to the meaning of physical education and the different terms you will encounter a
lot in this subject. Relax and enjoy!
https://youtu.be/LtO-DzWj0fc
Note: if you dont have any internet connection, you can interpret the link by reading this.
Energy Systems:
Syllabus of energy system:
1. Alactacid system (ATP/PC)
2. Lactic acid system
3. Aerobic system
In order to understand the energy system, let us know first what is ATP means or the Adenosine Triphosphate. ATP is the
only form where we can use energy ability to takes energy from the last come from the triphosphate and converted my
chemical energy into physical energy, this results in ADP. ADP needs to be converted from ATP to use it from energy
again for the body ready to moves. The three energy systems can be broken into two groups which are aerobic and
anaerobic exercises to create an energy system.
The aerobic system can use carbohydrates, fats, or proteins to produce energy. ... Keep in mind that aerobic
metabolism doesn't use one substrate exclusively. Although you may be burning mostly fat, a steady supply of
carbohydrates is still necessary for the breakdown of fat into an energy source.
Anaerobic Metabolism
Energy is contained within the molecular bonds of glucose and is released during their breakdown in a process called
glycolysis (glycogen is the storage form of glucose and is broken down as glycogenolysis). There can actually be two
finales of glycolytic substrate-level phosphorylation.
We all need the energy to go about our daily lives and accomplish the goals that we set each day. However, many of us
do not know how our body's energy systems work. In this lesson, we review ways energy systems are used for physical
activity.
Our body needs a specific amount of energy when we do physical activities. When we exercise, a low or high amount of
energy is supplied to muscles depending on the duration, intensity, and nature of the exercise. Activities like sprinting and
jumping require a large amount of energy used in a short period of time. On the other hand, marathon running and long-
distance swimming require a low but steady amount of energy over a longer period of time. It is important for our body
to get the energy it needs to effectively perform these physical activities. The food that we eat is a source of energy.
Eating before doing exercise can contribute to performance. There is a complex chemical process called cellular
respiration in which our body takes in food and uses it to convert and produce adenosine triphosphate (ATP). ATP
supplies energy to muscle cells for muscular contraction during physical activity. Creatine phosphate (CP), like ATP, is
stored in muscle cells. When it is broken down, a large amount of energy is released. Three energy systems work
together as we exercise. However, a specific energy system can dominate depending on the intensity and type of activity
that is being done.
Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high-intensity physical activities. It provides high
bursts of start-up energy that last around ten seconds or less. ATP-CP provides immediate energy without requiring any
oxygen (anaerobic) and does not produce lactic acid (a-lactic). Many athletes who participate in sports competitions
require short amounts of acceleration. Athletic events like the shot put, weight lifting, and 100-meter sprint is examples of
physical activities that utilize the ATP-CP energy system. However, the ATP-CP system will not supply ATP again until the
muscles have rested and have been able to regenerate.
According to Thomas Edison “The doctor of the future will give no medicine, but instead will interest his patients in the
care of those human frames, in diet, and in the cause and prevention of disease.”
Eating is part of our daily routine. We eat food to increase our energy, to replenish our strength, and to power our minds
to think more clearly to handle problems. In our country, it has been a tradition to prepare delicious food during
celebrations which happens several times in a year. During these times, most of us would pile up our plate with every
type of food we see, and will not realize until later that we have already consumed a large amount of food. This shows
that we usually don’t mind the amount of food that we eat. Some people choose to eat only a certain food group.
Vegetarians, for example, choose to eat only fruits and vegetables. Others vary the food they eat and how they eat
according to factors such as culture, location, age, and/or state of fitness or health. Each of us has a preference for the
type of food we chose and the way we eat. There are four types of eating we should know of and understand.
Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his or her
energy requirement. There should be a balance among all food groups: carbohydrates, protein, fats, minerals, vitamins,
and water that will provide the body what it needs for effective and optimum performance. Athletes usually practice this
sort of structured diet for good body composition, athletic performance, and recovery. In addition, athletes need to eat a
variety of food to stabilize the condition of the body. They need to eat regular meals and snacks and get enough calories
to fuel the body for training and athletic events. Athletes also need to drink more fluids as compared to non-athletes. This
helps them to avoid dehydration which can cause dizziness, muscle cramps, and lightheadedness.
Emotional Eating
Emotional eating is the practice of consuming large amounts of food in response to emotions instead of hunger.
Many people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as a coping mechanism is
unhealthy because the problem is not addressed. Eating makes someone feel better for a while but the emotion (or its
cause) remains unaddressed. Overcoming this unhealthy habit means teaching an emotional eater healthier way to deal
with stress and to develop better eating habits. If it is not resolved, emotional eating can lead to obesity and weight gain.
Social Eating
Many times, in our lives, we get invited to partake of all the scrumptious food on the table during celebrations.
Oftentimes, we indulge even if we are not hungry for the sake of being sociable and not offend the host or the group.
This is called Social Eating. Sometimes, peer pressure is the reason why one feels compelled to consume more calories
than planned. Social eating can directly affect a person’s health, leading to obesity and other health-related problems.
While most of us try to maintain a good eating habits, attending social events with lots of eating can get in the way. This
only makes a healthy eating habit difficult to maintain.
Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV? Eating while watching TV for
extended periods of time poses a serious risk to your health. Many do not pay attention to their meal as they are
distracted with what they are watching, thus they tend to eat more. Others spend time eating junk food, sweets, and soft
drinks while watching TV. This type of diet leads to overweight, obesity, and even increased risk of diseases like diabetes
and hypertension. Aside from consuming too much food, it promotes an unhealthy lifestyle—leading a sedentary lifestyle
rather than going out and doing physical activities.
Eating is important but we must learn to manage it properly. Too much or too little food consumed is unhealthy. It is
better to maintain a balanced diet and a healthy lifestyle to prevent illness. No one has control of our eating habits
except.
Proteins
Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other
body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Carbohydrates
Carbohydrates are your body's main source of energy. They help fuel your brain, kidneys, heart, muscles, and central
nervous system. For instance, fiber is a carbohydrate that aids in digestion helps you feel full, and keeps blood cholesterol
levels in check.
Vitamins
Common vitamins include the water-soluble B group vitamins and vitamin C and the fat-soluble vitamins A, D, E, and K,
Fruits, and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin) Grains and cereals
are generally good sources of the B group vitamins and fiber. Full-fat dairy and egg yolks are generally sources of the fat-
soluble vitamins A, D, and E Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also
be synthesized by gut bacteria.
Mineral
Mineral helps your body grow, develop, and stay healthy. The body u sees minerals to perform many different functions
from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a
normal heartbeat. Milk and dairy products are a good source of calcium and magnesium.
Water: As a beverage and a component of many foods, especially vegetables and fruits.
When you're looking for a weight control program, it's wise to look for one that will meet your needs and set you up for
long-term success.
While you're choosing a program, ask these questions:
How limited are the food choices?
Who sets your weight loss goal: you, or someone else?
What percentage of people complete the program?
What is the average weight loss among people who finish the program and at one year?
What percentage of people have problems or side effects? What are those problems?
Is there a maintenance program to help keep the weight off once you lose it? Maintaining weight loss is
important, so there should be a plan for this.
What is the total cost, including any foods or supplements that are required?
1. Drinking water while eating results in developing a belly. (False) Explanation: Since water does not contain
calories, it does not cause overweight. Water helps break down the bulk in food, facilitating digestion.
2. Eating one or two meals only per day can help lose weight more quickly. (True) Explanation: People who eat
one meal per day in order to lose weight can have an adverse reaction in their bodies. The body may slow down
the burning process to maintain the energy for as long as possible.
3.Carbohydrates cause overweight. (False) Explanation: Overweight is caused by the extra calories contained in
different sources of food, including proteins, fats, and carbohydrates, especially if accompanied by lack of
movement and inactivity.
4. It is important to minimize the daily intake of salt up to 1 teaspoon. (True) Explanation: In normal cases, a
healthy person who does not suffer from any chronic disease should reduce the sodium intake to no more than
2,300 milligrams (mg) per day; an equivalent of 1 teaspoon of table salt.
5. All fats are harmful and cause obesity. (False) Explanation: Not all fats are harmful; the harmful fats are
those that are solid at room temperature, which is known as “saturated fats.” It is found in hydrogenated
margarine, butter, milk, full-cream cheese, meat, ice cream, desserts, as well as the trans fats in fast foods.
6. The body weight is an indicator of the health status. (False) Explanation: This is not necessarily true. Two
persons with the same body weight can have completely different body compositions due to the amount of fats,
muscle mass, and fluids they each possess. This amount varies from one person to another depending on the
adopted lifestyle.
The heart is found at the center of the chest. It is made up of four chambers and several valves which regulate the
normal flow of blood within the body.
Atria – is located in the upper portion of the heart and receive oxygen-free blood.
Atrioventricular valves – is composed of the tricuspid valve on the left and the mitral valve on the right.
Ventricles – these are chambers that is found on the lower portion of the heart and they pump oxygen-enriched
blood into all organs of the body, reaching even the smallest cells.
Semilunar valves – these are comprised of the pulmonary and aortic valve.
1. coronary heart disease – happens when the flow of oxygen-rich blood to the heart muscle is reduced or blocked.
This can lead to:
Angina – chest pain caused by restricted blood flow to the heart muscle.
Heart attacks – where the blood flow to the heart muscle is suddenly blocked.
Heart failure – where the heart is unable to pump blood around the body properly.
– stroke is where the blood supply to part of the brain is cut off, which can
cause brain damage and possibly death.
– transient ischaemic attack or mini stroke is where the blood flow to the brain
is only temporarily disrupted.
4. Aortic Disease – a group of conditions affecting the aorta. Most common of this is aortic aneurysm, where the
aorta becomes weakened and bulges outwards.
Role of Exercise
A fit heart muscle can handle extra demands placed on it. Through regular exercise, the heart muscle gets stronger,
contracts more forcefully, and therefore pump more blood with each beat. The heart is just like any muscle, it must be
exercised regularly to stay fit. The fit heart also has open, clear arteries.
APPLICATION:
Now, I am going to test your health by letting you engage in a physical activity/exercise program.
Your task is to list down and perform the different physical activities that may increase the health of your circulatory
system. If possible, record a video presentation as evidence for teacher’s evaluation. Your performance will be graded
according to the rubrics below.
Cardiovascular Exercises:
1.
2.
3.
4.
5.
RUBRIC 5 4 3 2 1
Execute the movements with content of the Physical
Activities.
Perform the exercise movements with coordination.
Perform the activity in an exact time requirement.
Execute with facial expression and body execution
Foster positive attitude towards the activity.
Guide question:
1. How do you feel about the activity?
2. Does the lesson help you realize the importance of maintaining your cardiovascular health? In v what way?
3. How do these activities contribute to your cardiovascular health? Cite at least 2.
NOTE: record a video during your cardiovascular exercise, send it to FACEBOOK MESSENGER.
ASSESSMENT:
Question:
Now, we will test the knowledge you’ve gained on this topic by having a quiz. Be confident in taking up this evaluation.
Write your answer on a separate sheet of clean paper.
References
Charles B. Cobin, Gregory J. Welk, William R. Corbin, Karen A. Welk; Concept of Physical Fitness: Active Lifestyle
for Wellness Seventeenth Edition; 2013; 1221 Avenue of the Americas, New York, NY; McGraw-Hill
Internet Sources
14 Facts and Fallacies About Health, Fitness, and Exercise That You Must Know; https://caloriebee.com/workout-
routines/Facts-and-Fallacies-on-Health-Fitness-and-Exercise; June 22, 2020
Fitness Facts and Fallacies; https://www.clubzest.co.uk/2012/11/fitness-facts-fallacies/; June 22, 2020
Online Instructional Videos
Timeline