Republic of the Philippines

Department of Education
REGION IV-A CALABARZON
CITY SCHOOLS DIVISION OF BIÑAN CITY

FIRST QUARTER
HEALTH IN OPTIMIZING PHYSICAL EDUCATION (3) 12
WORKSHEET WEEK No. 1
MELC 1: Explains how to optimize the energy systems for safe and improved
performance
MELC 2: Explains the role of physical activity in managing one’s stress
MELC 3: Sets FITT goals based on training principles to achieve and/or
maintain HRF
MELC 4: Self-Assesses Health-Related Fitness (HRF) status, barriers to
physical activity assessment participation and one’s diet.
References: https://prezi.com/ls6qoce3qptw/the-energy-used-in-dancing/
(Cherrish Plummer); https://www.youtube.com/watch?v=dWe8vtztW-4 (Youtube
channel by What’sUp Dude); https://www.bodybuilding.com
/content/3-basic-energy-systems-provide-secrets
allow-trainers-to-perfect-goal-oriented-exercise.html (Bindu Nambiar);
https://www.livestrong.com /article/131444-3-energy-systems-body/ (Thelma
Gomez); http://pureperformancetraining.com/
energysystems/#iLightbox[gallery421]/0 Agcaoili, Jarrel Keane M. et.al.Dance and
Recreation for Health First Edition p.1
Reminders: Here are the additional activities for you to understand the lesson
further. Write your answers on the sheets provided.
INTRODUCTION
Learning Task 1: PRE-TEST
Read the questions carefully. Choose the letter of the best answer.
1. There are three basic energy system, EXCEPT:
A. anaerobic a-lactic system C. aerobic system
B. anaerobic lactic system D. adrenaline System
2. It is an energy system that requires high amount of short duration
A. Anaerobic a-lactic system C. Aerobic lactic system
B. Anaerobic lactic system D. Adrenaline system
3. The ATP-CP stands for
A. Adenosine Triphosphate-Creatine Phosphate
B. Adrenalin Trisphosphate-Creatine Phosphate
C. Aerobic Triphosphate-Creatine Phosphate
D. None of the Above
4. Glycolytic system is also known as:
A. ATP-CP C. Adrenaline System
B. Anaerobic lactic system D. Aerobic system
5. What kind of energy system is being used when doing a slow but powerful
movements in a dance?
A. ATP-CP C. Aerobic system
B. Anaerobic lactic system D. Adrenaline system
6. It is the energy system that uses oxygen.

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 A. Lactic Acid System C. ATP-CP
B. Aerobic System D. Glycolytic system
7. It is an energy system that is considered to be as the immediate system.
A. ATP-CP C. Lactic acid system
B. Glycolytic System D. Aerobic system
8. Mostly, what kind of energy system is being used in dancing?
A. ATP-CP C. Aerobic system
B. Lactic Acid System D. Glycolytic system
9. It is the primary source of ATP during aerobic activities
A. Lactic Acid System C. Oxidative system
B. ATP-CP D. Glycolytic system
10. The body stores ATP in muscle in a form of _____________.
A. Oxygen C. Glycogen
B. Water D. None of the above
Learning Task 2: LOOKING BACK TO YOUR LESSON
The Immediate Energy System
This system refers to ATP-CP or Adenosine Triphosphate-Creatine Phosphate. It
is called the immediate energy system where it is the first system that can be use
when doing an activity. It does not require oxygen (anaerobic) and it does not
produce lactate (as with glycolysis). Instead, the system involves ATP and Creatine
Phosphate that are stored within the muscle fibers.
Athletes who compete in sports that require high amounts of short duration
acceleration—shot-putters, weightlifters, American football linemen, gymnasts, or
sprint-distance speed skaters use the anaerobic a-lactic system. The ALA system
does not create energy for sufficient duration to create a great deal of waste
products.

The Glycolytic System (Anaerobic)

Glycolysis is the pathway that splits carbohydrate (glucose or stored glycogen)
in order to generate ATP to power cellular work. This is the second in line to
contribute for energy production. This system works during short-duration, high
intensity exercises or dances. This is also called the Anaerobic Lactic System.
The anaerobic lactic (AL) system (also known as fast glycolysis) provides energy
for medium to high intensity bursts of activity that lasts from ten seconds to two
minutes. Some American football skill positions, baseball players, soccer players,
judokas, middle distance runners (400m-800m) and sprinters rely on this system.
The anaerobic lactic system, as well as the ATP-CP system, are capable of high
intensity levels, and do not rely on oxygen for fuel.

The Oxidative System (Aerobic)

The aerobic system is the most utilized of the three. It provides energy for low
intensity activities that last anywhere from two minutes to a few hours. Unlike

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Email: deped.binancity@deped.gov.ph
Telephone no: 511-4143/ 511-8620/ 511-4191/ 511-8746
the other two systems, the aerobic system requires oxygen and takes much longer
to overload. Sports and activities that use continuous sustained efforts such as
long-distance swimming, crew (rowing) and sea kayaking rely on the aerobic
system.

Learning Task 3: BRIEF INTRODUCTION

The energy system of our body works in different ways in which it generates fuel
and uses it as an energy to perform a certain task. We all know that in order for
our body to work, all we must do is to eat. The food that we eat gives us the energy
to do work and to accomplish something. These foods serve as the fuel of our body.
A certain energy system of our body becomes predominant depending on the
intensity, duration, and type of exercises we perform.
Energy systems in our body include the ATP-CP System, Glycolysis, and
Oxidative. In the previous grade level, these energy systems were discussed in the
concept of exercise and sports. In this module, you will learn how energy systems
function in the concept of dance.
Energy Systems in the Body
The human body uses energy from food to fuel movement and essential body
functions, but the body cells don't get energy directly from food. After food is
digested, the carbohydrates, protein and fat break down into simple compounds --
glucose, amino acids and fatty acids -- which are absorbed into the blood and
transported to various cells throughout the body. Within these cells, and from these
energy sources, adenosine triphosphate (ATP) is formed to provide fuel.
The body uses 3 different systems to supply cells with the necessary ATP to fuel
energy needs. Most of the body's activities use a continuum of all three energy
systems, working together to ensure a constant supply of energy.
a. TP-PC System
The body needs a continuous supply of ATP for energy -- whether the energy
is needed for lifting weights, walking, thinking or even texting. It's also the unit of
energy that fuels metabolism, or the biochemical reactions that support and
maintain life. For short and intense movement lasting less than 10 seconds, the
body mainly uses the ATP-PC, or creatine phosphate system. This system is
anaerobic, which means it does not use oxygen. The ATP-PC system utilizes the
relatively small amount of ATP already stored in the muscle for this immediate
energy source. When the body's supply of ATP is depleted, which occurs in a matter
of seconds, additional ATP is formed from the breakdown of phosphocreatine (PC)
-- an energy compound found in muscle.
b. Lactic Acid System
The lactic acid system, also called the anaerobic glycolysis system,
produces energy from muscle glycogen -- the storage form of glucose. Glycolysis, or
the breakdown of glycogen into glucose, can occur in the presence or absence of
oxygen. When inadequate oxygen is available, the series of reactions that
transforms glucose into ATP causes lactic acid to be produced -- in efforts to make
more ATP. The lactic acid system fuels relatively short periods -- a few minutes -- of
high-intensity muscle activity, but the accumulation of lactic acid can cause fatigue
and a burning sensation in the muscles.
c. Aerobic System
The most complex energy system is the aerobic or oxygen energy system,
which provides most of the body's ATP. This system produces ATP as energy is
Address: P. Burgos St. Brgy. Sto. Domingo, Biñan City Laguna
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Telephone no: 511-4143/ 511-8620/ 511-4191/ 511-8746
released from the breakdown of nutrients such as glucose and fatty acids. In the
presence of oxygen, ATP can be formed through glycolysis. This system also
involves the Krebs or tricarboxylic acid cycle -- a series of chemical reactions that
generate energy in the mitochondria -- the power plant inside the body cells. The
complexity of this system, along with the fact that it relies heavily on the circulatory
system to supply oxygen, makes it slower to act compared to the ATP-PC or lactic
acid systems. The aerobic system supplies energy for body movement lasting more
than just a few minutes, such as long periods of work or endurance activities.
This system is also the pathway that provides ATP to fuel most of the body's
energy needs not related to physical activity, such as building and repairing body
tissues, digesting food, controlling body temperature and growing hair.

Aerobic exercise is any type of cardiovascular conditioning or “cardio”.

During 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 a quick burst of energy and are performed at
maximum effort for a short time. The energy systems 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
The Energy Used in Dancing by Cherrish Plummer Production of Lactic Acid
• Lactic acid occurs when your body is working hard.
• When it is not working fast enough, lactate builds up in your
muscles causes your muscles to hurt.
Aerobic or Anaerobic
• The motion of dancing (Ballet) is aerobic
• This particular activity is aerobic because in most cases dancing is slow
and rhythmical.
Storage
• The body stores ATP in muscle in the form of Glycogen.
• This storage is for needed energy for doing activities
Energy System
• The oxidative system is the primary source of ATP during aerobic
activities

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• Oxidative energy primarily uses carbohydrates and fats as substrates
for energy.
Mitochondrial/Metabolic Rate
• Mitochondria are referred as the “powerhouse of the cell”
• They also contain a lot of the enzymes, associated with aerobic energy
• The aerobic oxidative system forms a big part of our bodies metabolic
rate.
Learning Task 4: List down at least 5 activities that requires the following Energy
Systems
ATP-CP GLYCOLYTIC OXIDATIVE
1. 1. 1.
2. 2. 2.
3. 3. 3.
4. 4. 4.
5. 5. 5.
How does the energy system work in dance? (Explain)
Learning Task 5: Create your Own
1. Create a fitness workout program designed at home to keep
your health and immune system improved.
Example:
• Jumps and Jacks
• 16 counts
• 4 reps
• 3 sets
Make at least 5 examples.
2. Execute the workout program you designed in 4-5 minutes. Send the
video online thru FB Messenger.
3. Why do you need to perform flexibility and strengthening exercises to
improve performance? Explain.
Learning Task 6: Create A Dance
1. Perform a dance that shows the usage of energy system
2. You may do it solo or with a friend or any family
members
3. Improvised a costume that you can use at home.
4. Submit the video to your Teacher online.
Learning Task 7: Picture Analysis
Study the diagram below and write your reflection on it on a separate sheet.

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Website: depedbinancity.com.ph
Email: deped.binancity@deped.gov.ph
Telephone no: 511-4143/ 511-8620/ 511-4191/ 511-8746
 https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2

ATP-CP LACTIC ACID AEROBIC

• The body needs a
continuous supply of
ATP for energy - -
whether the energy is
needed for lifting
weights, walking,
thinking or even texting.
• It's also the unit of
energy that fuels
metabolism, or the
biochemical reactions
that support and
maintain life.
• For short and intense
movement lasting less
than 10 body mainly
uses the ATP-PC, or
creatine phosphate
system.
• This system is
anaerobic, which means
it does not use oxygen.
The ATP-PC system
utilizes the relatively
small amount of ATP
already stored in the
muscle for this
immediate energy
source.
• Transforms glucose into
ATP causes lactic acid to
be produced -- in efforts
to make more ATP.
The lactic acid system, also The most complex
called the anaerobic energy system is the
glycolysis aerobic or
system, produces energy oxygen energy
from system, which
muscle glycogen -- the provides most of the
storage form of glucose. body's ATP.
• Glycolysis, or the • This system
breakdown of glycogen into produces ATP as
glucose, can occur in the energy is released
presence or absence of from the
oxygen. breakdown of
• When inadequate oxygen is nutrients such as
available, the series of glucose and fatty
reactions acids.
• This system also involves • In the presence of
the Krebs or tricarboxylic oxygen, ATP can be
acid cycle -- a series of formed through
chemical reactions that glycolysis.
generate energy in the • It needs not
mitochondria - - the power related to physical
plant inside the body cells. activity, such as
• The complexity of this
system, along with the fact building and
that it relies heavily on the repairing body
circulatory system to tissues, digesting
supply oxygen, makes it food, controlling
slower to act compared to body temperature
the ATP-PC or lactic acid and growing hair.
systems.
• The aerobic system
supplies energy for body
movement lasting more

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Website: depedbinancity.com.ph
Email: deped.binancity@deped.gov.ph
Telephone no: 511-4143/ 511-8620/ 511-4191/ 511-8746
• The lactic acid system than just a few minutes,
fuels relatively short such as long periods of
periods -- a few minutes work or endurance
-- of high intensity activities.
muscle activity, but the • This system is also the
accumulation of lactic pathway that provides ATP
acid can cause fatigue to fuel most of the body's
and a burning sensation energy series of reactions.
in the muscles.

Learning Task 8: CHECKING YOUR UNDERSTANDING

Fill in the blank. Fill the blank with necessary information needed to
complete the sentence.
1. An energy system that uses oxygen is called _____________.
2. ATP-CP stands for ___________________________
3. There are three energy systems namely __________, __________, __________.
4. Food serves as the ____________ to provide the energy that our body needs
5. ______________ occurs when our body is working hard.
6. Weightlifting and shot-put are examples of _____________ energy system.
7. Immediate energy system is also called as _________________
8. ________________ is the most complex energy system.
9. __________________ is the source of ATP during aerobic activities.
10. Mitochondria are referred as the __________________.
Learning Task 9: Let’s Think and Act!
Answer the following questions. Write your answer on your answer
notebook. Have fun and enjoy!
REFLECTIVE LEARNING SHEET NO.1
1. During this pandemic, how will you apply these energy systems with your
day to day activities?
2. How does one’s fitness play a significant role in the challenges of daily
living?
Learning Task 10: POST TEST
Choose the letter of the best answer. Write the letter of your answer.
1. There are three basic energy system, EXCEPT one:
A. Anerobic a-lactic system C. Aerobic system
B. Anaerobic lactic system D. Adrenaline System
2. It is an energy system that requires high amount of short duration
A. Anerobic a-lactic system C. Aerobic lactic system
B. Anaerobic lactic system D. Adrenaline system
3. The ATP-CP stands for?
A. Adenosine Triphosphate-Creatine Phosphate
B. Adrenalin Trisphosphate-Creatine Phosphate
C. Aerobic Triphosphate-Creatine Phosphate
D. None of the Above
4. Glycolytic system is also known as:
A. ATP-CP C. Adrenaline System
B. Anaerobic lactic system D. Aerobic system
5. What kind of energy system is being used when doing a slow but powerful
Address: P. Burgos St. Brgy. Sto. Domingo, Biñan City Laguna
Website: depedbinancity.com.ph
Email: deped.binancity@deped.gov.ph
Telephone no: 511-4143/ 511-8620/ 511-4191/ 511-8746
 movements in a dance?
A. ATP-CP C. Aerobic system
B. Anaerobic lactic system D. Adrenaline system
6. It is the energy system that uses oxygen.
A. Lactic Acid System C. ATP-CP
B. Aerobic System D. Glycolytic system
7. It is an energy system that is considered to be as the immediate system.
A. ATP-CP C. Lactic acid system
B. Glycolytic System D. Aerobic system
8. Mostly, what kind of energy system is being used in dancing?
A. ATP-CP C. Aerobic system
B. Lactic Acid System D. Glycolytic system
9. It is the primary source of ATP during aerobic activities.
A. Lactic Acid System C. Oxidative system
B. ATP-CP D. Glycolytic system
10. The body stores ATP in muscle in a form of _____________.
A. Oxygen C. Glycogen
B. Water D. None of the above

Address: P. Burgos St. Brgy. Sto. Domingo, Biñan City Laguna

Website: depedbinancity.com.ph
Email: deped.binancity@deped.gov.ph
Telephone no: 511-4143/ 511-8620/ 511-4191/ 511-8746