PE Module 2 Quarter 1

1. PHYSICAL EDUCATION AND
HEALTH
First Semester – Week 3-5 Module 2
ENERGY SYSTEM
(Muscle and Bone
Strengthening
Activities​)

2.
SENIOR HIGH​ ​SCHOOL
Department of Education ● Republic of the Philippines

3. Personal Development – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 2: ENERGY SYSTEM Muscle and Bone Strengthening Activities
First Edition, 2020
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4. PHYSICAL EDUCATION AND HEALTH
1
First Semester – Week 3-5 Module 2
ENERGY SYSTEM
(Muscle and Bone Strengthening
Activities)
This instructional material was collaboratively developed and reviewed
by educators from public and private schools, colleges, and or/universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of Education
at action@ deped.gov.ph.
​We value your feedback and recommendation.

5. Department of Education ● Republic of the Philippines

6. Table of Contents
How to Learn from this Module i
Icons of this Module ii
Lesson 1:
What I Need to Know 1
What”s In 1-2
What It Is 3-6
What’s More 7
What I Have Learned 8
Assessment 9
Key to Answers 10-11
References 12

9. Objectives:​ ​After going through this module, you are expected to:
1. Analyse each energy system in terms 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.
CONTENT STANDARD
The learner demonstrates understanding of fitness and exercise in optimizing one’s health as
a habit; as requisite for physical activity assessment performance, and as a career
opportunity.
PERFORMANCE STANDARD
The learner leads fitness events with proficiency and confidence resulting in independent
pursuit and in influencing others positively.
LEARNING COMPETENCY
The leaner explains how to optimize the energy systems for safe and improved performance.
ACTIVITY 1: LET’S DO THIS CHALLENGE!!!
You will to perform the simple workouts written below and try to execute properly
because through this you will be find-out the different energy systems involved.
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)

10. 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)
III. Cool-down (5 Minutes)
Head tilt, Side bend, Side reach, calf stretch, breathing exercises
QUESTIONS:
1. How do you feel with the activity?
2. Dou you find it difficult? Why?
3. Which exercise makes your pulse rate increase very 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 some parts make your heart rate increased rapidly. This module will help you analyze the
different energy systems involved in physical activities. In performing physical activities, you
need to identify what types of energy system you are working with so that you will understand
how your body reacts to the exercises. It will also help you find-out how to optimize the
energy system for safe and improved performance.
Fitness
Components
Frequency Intensity Time Type
Cardiovascular
Endurance 3x 200M Easy 5 minutes Jogging
Speed & Agility 3x each drill Easy 7 Minutes
3 Ladder drills
(Side steps, Hop
inward-outward, Sprint
steps
Power 10x Easy 5 Minutes
Box Jumps
Side Lunge Hop

11. Let s familiarize and understand the essential terminologies that are used in the
discussion on the energy systems.
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 last longer than few seconds requires more ATP to be produced through
another compound process (See illustration on the next page).
UNLOCKING DIFFICULTIES
TERMINOLOGIES MEANING
Adenosine
triphosphate
It is an organic compound that provides energy to drive many process
in living cells. E.g. muscle contraction.
It consist 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
Phosphate
System
This system take place when the ATP runs out to put into action, A
chemeical reactions occurs where a phosphate (P) splits away and
neregy is relased .
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.

12. 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 physical movements from 6 seconds to 15 seconds because the
stored ATP-PCr in the muscles is limited.
Any physical movement beyond 15 seconds utilized Carbohydrates through glucose (basic
form of carbohydrate) to produce ATP called ​GLYCOLYCTIC SYSTEM and it can sustained
movements up to 2 minutes but it has a by-product called Lactic acid that lead to Muscle
Fatigue.
The ​OXIDATIVE SYSTEM ​involves 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
B. MAIN USE OF EACH ENERGY SYSTEM
The type of fuel you use depends upon exercise duration, intensity, and type as
illustrated below:

13. 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 involves the use of oxygen is responsible for the
moderate to vigorous intensity movements like distance running, aerobic dancing, and cycling.
Exercises that last approximately beyond three minutes are operated with Oxidative System.
C. Fact about Energy Systems in Children

14. ACTIVITY 2.
INSTRUCTION: Analyze each energy system and write the correct answers on the
spaces provided.

15. ACTIVITY 3
INSTRUCTION: Create a simple workout indicating the energy system involved using
the format below. Provide two exercises in each fitness components.
Note: Perform your created workout 3x a week with safety precautions and provide
documentation (Video Recording/ Pictures) for evaluation. You may submit the following
outputs through email to your respective PE instructor’s account:
1. 3 minutes Video (Highlights of your training workout).
2. Narrative with pictures (1-2 pages).
3. Reflections about your understanding for this module (200-300 words).
Fitness
Components
Frequency Intensity Time Type Energy
System
Cardiovascular
Endurance
Muscular
Strength &
Endurance
Speed and
Agility

16. ACTIVITY 4
Instruction: Below is a chart summary of energy system, complete the chart by writing
the important details on the blanks provided.
ENERGY SYSTEM FUEL USED RATE OF ATP
PRODUCTION
CAPACITY OF
ENERGY
SYSTEM
MAIN USE
Phosphocreatine
_______________
(stored in the
Muscle)
Very rapid Very limited
ATP production
Short Duration
activities
5-15 seconds
Lactic Acid
(stored in the
muscle)
By-product is
lactic acid which
can lead to
muscular fatigue
Limited ATP
production
High Intensity
Short duration
activities
_______________
Aerobic
____________
(stored in the
adipose tissue)
Slow
_______________ ATP production
Moderate to
vigorous intensity
activities,
_____________
3mins up

17. Instruction: Explain the following questions:
1. How do the energy systems work in our body?
2. How are you going to optimize the energy to improve performance?
ACTIVITY 2

18. INSTRUCTION: Analyze the labeled in each energy system and write the correct answer
on the space provided.
ACTIVITY 4

19. Instruction: Below is a chart of energy systems , complete the chart by providing the
important details on the blanks.
ENERGY SYSTEM FUEL USED RATE OF ATP
PRODUCTION
CAPACITY OF
ENERGY SYSTEM
MAIN USE
Phosphocreatine Creatine
Phosphate
(stored in the
Muscle)
Very rapid Very limited ATP
production
Very High Intensity
Short Duration
activities
5-15 seconds
Lactic Acid Glycogen (stored
in the muscle)
Rapid
By-product is
lactic acid which
can lead to
muscular fatigue
Limited ATP
production
High Intensity
Short duration
activities
1 minute-2 minutes
Aerobic Glycogen
Fatty Acids
(stored in the
adipose tissue)
Slow
By-product are
carbon dioxide
and water
Unlimited ATP
production
Moderate to vigorous
intensity activities, long
duration
3mins up

20. Gastin, Paul B. "Energy system interaction and relative contribution during maximal exercise." ​Sports
medicine​ 31, no. 10 (2001): 725-741.retreived
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Serresse, O., G. Lortie, C. Bouchard, and M. R. Boulay. "Estimation of the contribution of the
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