Senior High School

Training Principles to
Achieve Health-Related Fitness
Learners Module in HOPE 1
Quarter 1 ● Module 4

JUDITH LANGBAYAN JAVIER

Developer

Department of Education Cordillera Administrative Region

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 Republic of the Philippines
DEPARTMENT OF EDUCATION
Cordillera Administrative Region
SCHOOLS DIVISION OF BAGUIO CITY
Military Cut-off, Baguio City

Published by:
DepEd Schools Division of Baguio City
Curriculum Implementation Division

COPYRIGHT NOTICE
2021

Section 9 of Presidential Decree No. 49 provides:

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This material has been developed for the implementation of K-12 Curriculum
through the DepEd Schools Division of Baguio City- Curriculum Implementation
Division (CID). It can be reproduced for educational purposes and the source must
be acknowledged. Derivatives of the work including creating an edited version an
enhancement or a supplementary work are permitted provided all original work is
acknowledged and the copyright is attributed. No work maybe derived from this
material for commercial purposes and profit.

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 What I Need to Know
This module is intended to help you learners to understand the concepts of the lesson,
Sets Frequency, Intensity, Time and Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness. It is designed to equip you with essential knowledge
and skills about the said topic.

As you go through in this module, you will be learning various activities. Therefore, you
may seek assistance from your parents and siblings or any adult in your family whenever
necessary. It is expected thereafter that such activities or practices will influence your lifestyle
and fitness practices.

At the end of this module, you should be able to instill knowledge and apply the
following objectives given below.

Learning Objectives:
1. Identify the kind of energy a person needs.
2. Discuss the process on how food nutrients are absorbed by the body.
3. Prepares a menu for an athlete training to maintain HRF

What I Know
Activity 1: I know what you’re thinking

Procedure: Read, recall the parts of the body that helps absorb nutrients that helps in the
building of the body especially when training is massive. Write answers on
your answer sheet.

The body need energy especially in time of training. The principle behind the
maintenance of a healthy body is the food we take inside our body. I remember how my
science teacher explains the digestion and absorption of (1) from the
food. It starts in the (2) where food are chewed to small parts and
swallowed, this is called mechanical digestion, there is chemical digestion of (3)
. It goes to the (4) where the mechanical
digestions is done having the peristaltic mixing and propulsion. There is the chemical digestion
of protein and body absorption of lipid-soluble substance such as (5) . Then goes
down (6) where in mechanical digestions which is the mixing
propulsion, primarily the segmentation and chemical digestion of carbohydrates, lipids, protein
and nucleic acids. Peptides, amino acids, glucose, fructose, lipids, water, minerals and (7)
are being absorbed. Before it comes out as waste, it goes to the (8)
the mechanical digestion which is the
segmental mixing, mass movement for propulsion. In here there is no chemical (9)
except by bacteria. There is absorption of ions, water, mineral,
vitamins and small organic molecules produced by (10) .
(science book for grade six)

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 What’s In
Activity 2: Remember What…?

Procedures: 1. List down in the Venn diagram what pictures A and B doing?
2. Identify what these two pictures have in common and write under C and
what are their differences, write under D in the Venn Diagram. Answer
it in your answer sheet.

A B

depositphotos.com istockphot.com

A C B

What’s New

Activity 3: Energy, energy, energy!

Imagine yourself as an athlete in the ASEAN Olympics 2020 and you need a lot of
energy in order to perform very well if not to get the gold medal.

Procedure: Briefly answer the question base on the statement above. Write on your
answer sheet

What kind of energy food you need to take before, during the and after the Olympics and
why?

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 What is It
Activity 3: What are new?

Procedure: Read and you will discover. Make markings on your reading, it helps you recall.

Our body needs specific amount of energy when we do physical activities. When we
exercise, a low or high amount of energy is supplied to the 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 a period of time. On the other hand, marathon running and
long-distance swimming require 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 the type of activity that
is being done.

What’s More
Activity 4: Read aloud to hear it

Procedures: 1. Read aloud so to hear what you are reading.

2. Don’t hesitate to take notes especially those that are new to you.
3. Consult your dictionary for any word or words you can’t understand.
4. Write the answer on the blank. Choose the answer from the given choices

WHAT ARE THE THREE ENERGY SYSTEMS?

1. PHOSPHAGEN 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 immediately provides 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, weightlifting, 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.

2. 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

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

3. OXIDADTIVE ENERGY SYSTEM

Most of the sports and activities use aerobic energy system. Aerobic energy system
provides energy for low intensity physical activities that last from two 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 jogging, swimming
running and playing sports like basketball, soccer and 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.

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 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.

CHOICES:

Anaerobic A-Lactic (ATP-CPp) energy system

Anaerobic Lactic (Aerobic energy system.
Glycolytic) energy system

What I have learned

Activity 5: I can give the difference

Procedure: Write in each column the activities performed whether it is Anaerobic A-

Lactic System, Anaerobic Lactic System or Aerobic Energy System.

6. Anaerobic a-lactic B. Anaerobic lactic C. Aerobic energy system.

(atp-cp) energy system (glycolytic) energy system

1. 1. 1.
2. 2.
3. 3.
4.
5.
6.

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 What I can do

Activity 6: I learned something?

Procedure: In your own understanding answer the following questions below.

Questions:

1. Differentiate anaerobic a-lactic and anaerobic lactic system. What do they have in
common? Explain

2. How does the aerobic energy system work in our body? How does it differ from the 2
other anaerobic systems? Explain.

3. Reflect and briefly explain how to optimize the energy systems for safe and improved
performance.

Additional Activity

Activity 7: Anong energy ang gamit mo?

Procedure: Prepare a menu good for an athlete who is being trained to maintain his HRF If
you like you can surf the internet to see the kinds of food

Write below the kind of food these athletes need to eat

Energy System Shot put athlete 400m sprinter Swimmer
Anaerobic A-Lactic
(ATP-CPp) energy
system

Anaerobic Lactic
(Aerobic energy
system.

Glycolytic) energy
system

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ANSWER KEY

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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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