y

p ert
o
Pr E
AL
t
en
ve
rn m
R S

11
Go
T FO
NO

PHYSICAL EDUCATION
EXERCISE FOR FITNESS
Quarter 1 Week 2 Module 2

NAME:_________________________________
SECTION: ______________________________
SUBJECT TEACHER: ARLICE MAE D. LLERA

SCORE:________________________________
PRE-TEST
ENCIRCLE THE LETTER OF THE CORRECT ANSWER.
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
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

LESSON 2: THE ENERGY SYSTEMS

EXPECTATIONS
This module will help you to:
• Differentiate the different types of Energy Systems
• Recognizes the importance of Energy system in our body.

LOOKING BACK TO YOUR LESSON

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 muscles depending on the duration, intensity, and nature of
the exercise. Activities like sprinting and jumping require a large amount of energy used in 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
of type of activity that is being done.

BRIEF INTRODUCTION
What Are The Three Energy Systems?

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

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 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 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.
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.

ACTIVITIES
Activity 1: Let’s Get Energized
Directions: Think of and list down physical activities that use three energy systems and also try to
perform these activities for your morning routine during this pandemic. Wear clothes that are comfortable
and easy to move around in and a pair of rubber shoes, which offer good support for your spine and hips
and provide a stable, secure movements. Look for a space inside your house where you can
execute/perform the Fitness Step Workout.
ANSWER KEY
 LESSON 2

Anaerobic A-Lactic Anaerobic Lactic Aerobic Energy System

Lifting weight Walking Run of two minutes at mod/high
intensity, followed by two minutes
at low intensity
Sprinting Long slow runs 30 minutes low/moderate
intensity cycling, swimming or
jogging without change in
intensity.
Punching Cycling 30 minute jog over some hills
requiring bursts of extra effort
every now and then but never
stopping throughout the jog.
Jumping Sprint repeats Jump rope
Basketball Wrestle- Turtle flips Cardio kickboxing

Reflective Learning

ANALYSIS

Adenosine tri-phosphate (ATP) is the only energy source for all bodily functions and activities
(movements)When ATP is used for energy production it must be replenished.The body can replenish
(recreate) ATP aerobically or anaerobically.Where is one Aerobic Energy System which requires oxygen
to replenish ATP and two Anaerobic Energy Systems that can recreate ATP to produce energy without the
need of oxygen
These are the 3 Energy Systems.ATP-PC System or Alactic System – ATP and creatine
phosphate (CP) are present in very small amounts in the muscle cells. The system can supply energy
very quickly because oxygen is not needed for the process. No lactic acid is produced in the process
(Alactic)
Anaerobic Glycolysis or Lactic Acid System uses carbohydrates (glucose) stored in the muscles as
Glycogen. Because no oxygen is required to re-synthesise ATP, energy is produced quickly. Also
because no oxygen is used in the process lactic acid is produced as an end product.
Aerobic System – This system uses carbohydrates (glucose/glycogen) and fats to replenish ATP.
Because oxygen is required for the process, energy production takes a little longer but can continue for a
much longer duration. Because of the presence of oxygen, no lactic acid is produced.