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CRT LEARNING MODULE

Course Code PE 12
Course Title PHYSICAL EDUCATION AND HEALTH

NO. of hours 20 Hours

Module Title ENERGY SYSTEM

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College for Research & Technology of Cabanatuan
HOW TO USE THIS DIGITIZED LEARNING MODULE

Welcome to the module in Physical Education and Health. This module contains training
materials and activities for you to complete this module.

The Unit of Competency “Physical Education and Health ” covers the knowledge,
skills and attitudes required as part of the competencies.

You are required to go through a series of learning activities in order to complete each
learning outcome of the module. Each of the learning outcomes is provided with Modules.
Follow these activities on your own and answer the self-check at the end of each learning
outcome. You may remove a blank answer sheet at the end of each module (or get the answer
sheets from the online facilitator) to write the answers for each self-check. If you have
questions, don’t hesitate to ask your facilitator for assistance.

This will be the source of Information for you to acquire knowledge and skill in this particular
trade independently and at your own pace, with minimum supervision of help from your
instructor.

 Work through all the information and complete the activities in each section. Read
Modules and complete self-check. Suggested references are included to supplement the
materials provided in this module.
 Most probably your facilitator will be your supervisor or manager. Your online facilitator
will support and correct you.
 Your facilitator will tell you about the important things you need consider when you are
completing activities and it is important that you listen and take notes.
 You will be given plenty of opportunity to ask questions and practice on the job. Make
sure you practice new skills during regular work shifts. This way you will improve both
your speed and memory and also your confidence.
 Talk to more experienced classmates and ask for their guidance. You may join the forum
sessions for question and answer at the Facebook (FB) GroupWhen you are ready, ask
your facilitator to watch you online via Zoom or Google Meet to perform the activities
outlined in this module. In the absence of internet, you may record yourself using
mobile phones to be sent later at the school for checking.
 Ask your facilitator work through the activities: ask for written feedback on your
progress. Your facilitator keeps feedback/pre-assessment reports for this reason. When

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you have successfully completed each element, ask the facilitator to mark on the reports
that you are ready for assessment.

IMPORTANT NOTES:

1. Use this module with care. Do not write anything on this module. Do not put
unnecessary marks on any part of the material.
2. Damaged, or lost modules will be charged at your expense.
3. Upon finishing this module, kindly return with your quizzes, activity outputs in long plastic
envelope (clear) with Name, Grade and Track.
4. Read and comprehend the directions for every lessons, exercises and other activities.
5. Observe honesty in answering the tests and exercises.
6. Try to finish a given activity before proceeding to the next.
7. Allot 3-5 hours per week per subject to read lessons, answer the exercises and do
assignments and output.

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Physical Education and Health

Contents of this Learning Module

No. Module Title Topic Code

1 ENERGY SYSTEM Lesson 1:


The Energy Systems Module 1.1

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MODULE CONTENT

MODULE TITLE : ENERGY SYSTEM

MODULE DESCRIPTOR:
This module covers the knowledge, skills, in exercise for Energy System

Number of Hours:
20 hours

LEARNING OUTCOMES:
At the end of this module you MUST be able to:
1. Differentiate the different types of Energy Systems
2. Recognizes the importance of Energy system in our body.

LEARNING OUTCOME # 1: Differentiate the different types of Energy Systems

Contents:

1. The Energy Systems

Conditions

The students/trainees must be provided with the following:

1. Pen
2. Paper
3. Learning Materials

Assessment Method:
1. Written Examination
2. Observation

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MODULE 1.1

The Energy Systems

Learning Objective: After reading this MODULE, you should be able to:

1. Identify different types of Energy Systems,


2. Enumerate examples of Energy Systems

Three Types Of Energy System

Anaerobic A-Lactic (ATP-CP)

Energy System 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 lasts 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 are 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. ATP means Adenosine and Triphosphoric Acid

ATP-PC system- How it works

• ATP is stored in the muscles and liver for quick access


• ATP stores run out in 2-3 seconds
• When you move ATP is broken down to ADP +P to generate energy for the body to use.
• When the Phosphate is split that’s where the energy comes from
• ATP stores in the muscle run out very quickly therefore we must generate more
• VERY useful for quick explosive exercises, generates ATP very quickly but also runs out
quickly
• Phosphate creatine (PC) is another compound stored in the muscle

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• Is broken down to P+C to release energy for ADP to combine with the extra Phosphate

• However PC Energy stores also run out Energy quickly and that is why ATP-PC system
only lasts for 10seconds
• PC stores back to 98% after 3 minutes of rest

When is the ATP-PC system used?

Heavy Weight lifting 100m sprint

Anaerobic Lactic (Glycolytic)

Energy System Anaerobic Lactic is also known as the glycolytic energy system, an energy
system that supplies energy for medium to high intensity physical activities. These high intensity
activities usually last from ten seconds to two minutes. When an athlete sprints for 400 meters,
lactic acid builds up in blood and muscle cells. Normally, there is a shortness of breath, and a
burning sensation in the muscles once lactic acid is produced. Same as with ATP-CP, the
anaerobic lactic system does not require oxygen but is capable of supplying energy for high
intensity activities. The difference between the two systems is amount of time that the system

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can work. Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic system
kicks in to provide energy.

Lactic acid energy system-How it works?

 When the muscles run out of PC stores must generate ATP another way – lactic acid
energy system
 Therefore can only be used for exercises lasting 2-3 minutes

 Body breaks down glucose or glycogen to generate ATP through a process called
Anaerobic glycolysis or just glycolysis

 If oxygen is not present the body will also produce lactic acid in the process
 1 molecule of glucose will produce 2 molecules of ATP
 1 molecule of glycogen will produce 3 molecules of ATP
 Glycogen is stored in the muscles and liver

The body breaks down most carbohydrates from the foods we eat and converts them to a type
of sugar called glucose. Glucose is the main source of fuel for our cells. When the body doesn't
need to use the glucose for energy, it stores it in the liver and muscles. This stored form of
glucose is made up of many connected glucose molecules and is called glycogen. When the
body needs a quick boost of energy or when the body isn't getting glucose from food, glycogen
is broken down to release glucose into the bloodstream to be used as fuel for the cells.

When is it predominately used?

• Intense exercises lasting 2-3 minutes


• 400-800m run
• Many team sports- Netball, football etc.

Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy system provides
energy for low intensity physical activities that last from two- five minutes to a few hours.
Aerobic energy system, compared to ATP-CP and glycolytic energy system, requires much
longer oxygen in muscles in doing physical activities like long distance swimming running and

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playing sports (e.g. basketball, soccer, futsal). If a person exercises for 8 minutes, aerobic
energy system will become a dominant source of that person’s energy. Aerobic energy system
continually produces ATP energy to muscles as long as oxygen is available to muscles in the
body. Unlike anaerobic lactic system, aerobic energy system does not produce lactic acid since
oxygen is available to the muscles.

Aerobic energy system- How it works?

 Begins the same way the lactic acid energy system does- breakdown of glucose and
glycogen
 If oxygen is present lactic acid will not be produced and instead more ATP is formed
through Aerobic glycolysis
 Generates ATP much slower than anaerobic glycolysis and even slower than ATP-PC
system therefore is used for low intensity/long duration exercise.
 With oxygen 1 glucose molecule generates 36 molecules of ATP
 1 glycogen molecule generates 37 molecules of ATP
 Fatty acids are broken down to produce 129ATP

Aerobic system-When is it used?

• Continuous exercise lasting longer than 5 minutes

Marathon Long distance cycling

Most sports and physical activities use these energy systems. Though there are times when
one energy system dominates during a specific type of physical activity, it is important to
understand that all energy systems are active. Each energy system changes during the activity

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depending on its duration and intensity. Therefore, once we engage in physical activities or
sports, all three energy systems may be in use but in varying degrees.

What are some advantages and disadvantages of each energy system?

ATP-PC

Advantages
- Fastest energy system
- Can be used for very powerful movements
- Does not require oxygen

Disadvantages
- Very limited duration
- Most inefficient energy system

Lactic acid Aerobic

Advantages
- Produces moderate amount of ATP
- Can be used for longer than ATP-CP system
- Does not require oxygen

Disadvantages
- Produces lactic acid (causes fatigue)
- Can only be used for around 3 mins

Aerobic

Advantages
- Efficient
- Produces a lot of ATP
- Can be used for a long time

Disadvantages
- Slowest energy system
- Can’t be used for intense exercise

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REMEMBER
ENERGY INTENSITY DURATION LACTIC ACID OXYGEN EXAMPLES
SYSTEM PRODUCTION REQ.

Anaerobic HIGH LASTS 10 DOES NOT DOES NOT SHOT PUT,


A-Lactic SECS OR PRODUCE REQ. 100 MIN
LESS LACTIC ACID OXYGEN SPRINT

Anaerobic MEDIUM TO LASTS 10 PRODUCES DOES NOT 400 TO 800 M


Lactic HIGH SECS TO 2 LACTIC ACID REQ. SPRINT
System MINS OR OXYGEN
LESS
Aerobic LOW LASTS 2MINS DOES NOT REQ. 3KM RUN,
Energy TO FEW HRS. PRODUCE OXYGEN SWIMMING,
System LACTIC ACID PLAYING
SPORTS

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Activity 1 : COMPLETE THE VENN DIAGRAM below.

A Venn diagram is an illustration that uses circles to show the relationships among things or
finite groups of things. Circles that overlap have a commonality while circles that do not overlap
do not share those traits. Please indicate your answers at the side.

Anaerobic A-Lactic
System

Anaerobic Lactic Aerobic Energy

System System

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Activity 2
Direction: Read and Analyze the Following questions. Choose the correct answers.

1. It is the body’s energy system that does not utilize oxygen.


A. Aerobic B. Anaerobic C. Metabolic D. Glycogen

2. What are the three types of energy systems that the body utilizes during physical
activity participation?
A. ATP-CP, Anaerobic Glycolytic, Aerobic
B. Immediate, Aerobic, Adenosine Triphosphate
C. Glycolytic, Anaerobic, Aerobic
D. Explosive, Anaerobic, Adenosine Triphosphate

3. The basic requirement for all body process, such as growth and development, transport
of substances between cells, repair of tissues and muscle contraction is known as?
A. Sleep B. Energy C. Food D. ATP-CP

4. The basic form of energy used by cells.


A. Fats B. Glycogen C. Glucose D. Adenosine triphosphate

5. The energy system that is used when the intensity of the activity is low to moderate.
A. Aerobic B. Anaerobic C. Fat D. Explosive

6. If the duration of the activity is 10 seconds to 2 minutes, what energy system is used?
A. Aerobic B. Anaerobic Glycolytic C. ATP-CP D. Explosive

7. Which of the following activities does NOT use ATP-CP energy system?
A. Picking up bags of groceries C. 40 meter sprint
B. 2 km. walk D. Track and field throwing events

8. The energy system that is used if the duration of the activity is less than 0 to 10 seconds
A. ATP-CP B. Exercise C. Anaerobic D. Aerobic

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9. Which of the following energy system produces a burning sensation and lactic acid in
doing physical activities?
A. Anaerobic Lactic B. Glycolysis C. Immediate D. Oxidative

10. You are joining 5 kilometre fun run in a certain event. What energy you will use in
doing this activity?
A. Aerobic B. Lactic Acid B. C. Glycolysis D. Anaerobic Glycolytic

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Activity 3; Reflection
Directions. Study and analyze the table below about the UTILIZATION OF ENERGY SYSTEMS

Anaerobic A-Lactic Anaerobic Lactic Aerobic Energy


System System System
ADVANTAGES Fastest energy system Produces moderate Efficient
amount of ATP.
Can be used for very Can be used for Produces a lot of
powerful movements. longer than ATP-CP ATP
system
Does not require Does not require Can be used for
oxygen. oxygen long time.
DIS Very limited duration Produces lactic acid Slowest energy
ADVANTAGES (causes fatigue) system
Most inefficient energy Can only be used for Can’t be used for
system around 3 mins. intense exercise.

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References
Rogers, Paul. (2010. Nov 8). All About Energy Systems For Physical Activity. Retrieved from
http://foodfithealth.com/blog/energy-systems-physical-activity/

Muscle Metabolism: Synthesis of ATP (2016). Retrieved from


http://study.com/academy/lesson/muscle-metabolism-processes-to-generateatp.html

Namblar, Bindu. (2011. Oct 6). 3 Basic Energy Systems To Perfect Goal Oriented Exercise. Retrieved
from http://www.bodybuilding.com/fun/3-energy-systemshelp-trainer.htm

Exercise Energy Systems. (2016). Exercise Energy Systems. Retrieved from


http://www.shapesense.com/fitness-exercise/articles/exercise-energysystems.aspx

Sports and Nutrition: Fueling You Performance. (2015. July 13). Retrieved from
http://youngwomenshealth.org/2013/07/23/sports-nutrition/

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