Physical Edu and

Health
AEROBIC, MUSCLE & BONE ENERGY SYSTEMS
STRENGTHENING ACTIVITIES ATP-CP
Aerobic Activity
- Phosphate System
- Moves your large muscles (arms - Rapid energy system, intense
and legs) bursts of activity
- Also called endurance activity - Doesn’t require oxygen to
- Makes your heart beat faster create ATP
than usual causing you to - Supplies about 10s worth of
breathe harder energy
- Makes your heart and lungs - First uses ATP stored in the
stronger and able to work better muscle then it uses creatine
- Ex.: phosphate (CP) to resynthesize
 Pushing a grocery cart around
ATP until the CP runs out
a store
 Walking, hiking, jogging, - After, body will move on to
running either aerobic or anaerobic
 Bicycling, skateboarding, metabolism (glycolysis) to
rollerblading and jumping rope continue to create ATP
Muscle-Strengthening Activity ATP ↔ ADP + P + Energy
- Improve strength, power and - When ATP is broken down a new
endurance of your muscles molecule is formed known as
- Ex.: Adenosine Diphosphate (ADP)
 Pushups and sit-ups
 Lifting weights
 Climbing stairs
 Digging in the garden

Bone-Strengthening Activity
- Your feet, legs or arms support
your body’s weight and your
muscle pushes up against your
bones
Anaerobic Glycolysis
- Ex.:
 Running - Creates ATP exclusively from
 Walking carbohydrates
 Jumping rope
 Lifting weights - No need for oxygen to create
ATP
NOTE: - By-products of this system:
- Muscle and Bone-Strengthening can lactic acid and hydrogen
also be aerobic, depending on
whether they make your heart and
lungs harder than usual.
 - Primarily used during high- - Body’s response to various
intensity, short-duration mental, emotional, and physical
activities demands made on it
- Manifestations of stress vary
from one individual to another

Aerobic System
- Fuels most of the energy
needed for long-duration - Stress affects the entire body
activity  May cause major skin problems
- Uses oxygen to create ATP  Alter heart rhythms
- A bit slower than anaerobic  Cause chest pain
 Weaken the immune system
- Relies in the circulatory system  May also cause pains in the
- Used during endurance-type joints, bones and muscles
activities and less intense
activities that lasts for a long Body’s Response to Stress in 3
period of time Levels:
 Alarm (fight or flight)
 Resistance
 Exhaustion
Effects of long-term chronic
stress:
 Depression
 General anxiety disorder
 Sleep disorders
Tips to optimize energy systems
 Substance abuse
(safe and improved performance):
 Chronic muscle pain
 Eat your meals at a regular time
Managing and Coping with Stress:
 Eat healthy and varied
 Eat before the effort  Be honest to yourself about the
 Eat during exercise thing going on in your life
 Recover after exercise (BAWAL ANG DELULU)
 Avoid snacking  Take deep breaths when things
 Avoid alcohol get too much for you, count to
ten and put things in
STRESS MANAGEMENT
perspective
Stress
  Manage your time, know your  Fueling for performance
priorities (prioritize yourself at  Emotional Eating
 Social Eating
all times)  Habitual Eating
 Develop healthy lifestyle habits - With understanding of yourself,
that will enhance your your eating habits and food
resistance to stress choices, you will be able to
 Be positive and optimistic control your appetite and
 Laugh and try to maintain a establish better control and
sense of humor no matter what healthier eating habits.
the situation is. Laughter is the
best stress reliever. Sleep
 Do not procrastinate (di ni kaya)
- Plays a major role in ensuring
 Accept the fact that you cant
the good health and well-being
control everything and realize
of an individual
that your way is not always
- Recharges a persons brain,
going to be the best way.
helps repair cells, helps the
HEALTHY LIFESTYLE & HEALTH body release important
HABITS hormones
Fitness - Sleep deprivation can make a
person feel cranky, decrease
- Quality of being able and alertness and trigger feelings of
suitable to do a certain task or stress, anger and sadness
demand
Health
- “a state of complete physical,
mental and social well-being
and not merely the absence of
disease or infirmity” (WHO
2003)
Healthy Lifestyle
- Well-balanced in terms of
physical activity, health eating,
relaxation, sleep and personal
hygiene.
Eating Habits
- Select healthy foods
- FNRI-DOST recommended that
Filipinos aged 13-19 must
consume on average 55-70%
carbs, 20-30% proteins and 10-
15% fats on a daily basis
Types of Eating: