HOPE REVIEWER LESSON 2: The Energy System
LESSON 1: Aerobic, Muscle, and Food fuels of energy
Bone Strengthening - Carbohydrates (glucose)
- Proteins (Meat)
What is Physical Activity? - Fats
- Physical Activity is any bodily movement
produced by skeletal muscles that require
energy expenditure. Carbohydrate (glucose) - The preferred
source of fuel during exercise (glycogen)
Aerobic Activities
- Aerobic Activities are also called “cardio” Fat (fatty acids) - concentrated fuel used
exercises. These activities increase our during rest and prolonged sub-maximal
heart and breathing rate.
exercise
Muscle Strengthening Activities
- these are exercises in which groups of Protein (amino acids) - is used for
muscles work or hold against a force or growth and repair.
some weight.
How much physical activity do I need? Adenosine Triphosphate (ATP) is the
basic form of energy used by cells.
To maintain your weight: Work your way
up to 150 minutes of moderate-intensity What is energy?
aerobic activity, 75 minutes of
- The body needs energy for essential
vigorous-intensity aerobic activity, or an
equivalent mix of the two each week. bodily functions and activity during your
whole life.
To lose weight and keep it off: You will - This includes breathing, sleeping,
need a high amount of physical activity digesting, sitting in a chair, sprinting for a
unless you also adjust your diet and bus, and everything else you do day and
reduce the number of calories you’re night.
eating and drinking. Getting to and staying
at a healthy weight requires both regular
physical activity and a healthy eating plan. Energy
- The capacity for doing work. It may exist
What is Muscular Hypertrophy? in potential, kinetic, thermal, electrical,
- Increase and growth of muscle cells. chemical, nuclear, or other forms.
What does moderate- and vigorous - All human cells use ATP to generate
intensity mean? power. ATP captures chemical energy
obtained from the breakdown of food
Moderate: If your breathing and heart rate molecules and releases it to fuel other
are noticeably faster but you can still carry cellular processes.
on a conversation.
Vigorous: Your heart rate is increased 3 energy system
substantially and you are breathing too - ATP-PC
hard and fast to have a conversation. - Lactic acid
- Aerobic
ANAEROBIC A- LACTIC (ATP-PC)
- is a dominant source of muscle energy PHYSICAL FITNESS – a set of abilities
for high-intensity physical activity. that one possesses in order to perform
physical activities.
- ATP-PC provides immediate energy
without requiring any oxygen. PHYSICAL ACTIVITY - any bodily
- Provides a high burst of start-up energy movement produced by the contraction of
that lasts around 10 seconds or less. skeletal muscles that results in a
- Anaerobic Energy System is the substantial increase in energy
essential power source for sprinters and expenditure.
weightlifters.
COMPONENTS OF PHYSICAL
- The proper timing to apply the use of FITNESS:
ATP-PC energy is in physical activities or
sports competitions that require a short A. Health-related fitness
amount of acceleration to generate the (For Ordinary Individuals)
- Cardio-respiratory
use of maximum power. Endurance
- Strength
Anaerobic – 10 secs or less - Endurance
- Flexibility
Anaerobic Lactic – 10secs – 2 mins - Body Composition
Aerobic – 2 mins to a few hours
- To determine the level of fitness.
- To identify strengths and areas
of development/improvement.
ANAEROBIC LACTIC (GLYCOLYTIC) - To gather and analyze
data for norms and
- Supplies energy for medium to
high-intensity physical activities. standard settings.
- To motivate and guide students.
- The anaerobic lactic system does not
require oxygen and does not produce B. Skill-related fitness
lactic acid. (For Athletes)
- Balance
AEROBIC ENERGY SYSTEM - Coordination
- Agility
- Most sports and activities use aerobic - Speed
energy systems. - Power
- Reaction Time
- The most efficient source of energy
- Provides energy for low-intensity HRF INDEX PROTOCOL
physical activities that last from two
minutes to a few hours. Body Composition - the ratio of body fat
to lean body mass.
exp:
LESSON 3: Self Assesses A. Body Mass Index (BMI)
Health-related participation
and One’s diet fitness
PHYSICAL EDUCATION – an integral
part of general education designed to B. Waist-to-Hip-ratio - ratio can be
promote the desired level of fitness measured more precisely than skin folds,
through participation in well-selected and it provides an index of both
activities. subcutaneous and intraabdominal adipose
tissue (Bjorntorp, 1987).
Waist Circumference - to measure STRENGTH - The ability of a muscle to
visceral fat which contributes to more risk exert or produce force.
of cardiovascular disease and diabetes
than fat located in other areas. A. 90-degree Push-ups - to test/
measure the strength of upper
extremities.
Flexibility - ability to move a body part B. Curl-ups - to test/measure the
through a full range of motion at a joint. strength of the abdominal muscles.
A. ZIPPER TEST - to test the upper arm BARRIERS TO PHYSICAL ACTIVITY
and shoulder girdle flexibility intended to ASSESSMENT
parallel the strength/ endurance
assessment of the region. The fingertips PERSONAL BARRIERS - With the
should touch together behind the back by current trends in technology and
reaching over the shoulder and under the development, people’s lives
elbow. have become convenient and easier as
well as less active. They may also have
B. SIT AND REACH - To test the flexibility reasons or own justifications for their
of the lower extremities, particularly the inactivity that forms their attitude toward
hamstring. The tester should reach as far physical movement, letting them live a
as possible without bending the sedentary life.
hamstring.
TOP THREE BARRIERS
CARDIOVASCULAR FITNESS - the
ability of the heart and circulatory system 1. TIME
to supply oxygen to muscles for an 2. ENERGY
extended period of time. 3. MOTIVATION
CARDIOVASCULAR ENDURANCE - the LESSON 4: EXERCISE FOR FITNESS
ability of the heart, lungs, and blood
vessels to deliver oxygen to working GOALS:
muscles and tissues and how they utilize
oxygen. Short-term Goal: Easiest to achieve in
regards to the minimal time allocated to
ENDURANCE - the ability of the the task.
muscle to do repeated work without
fatigue. Long-term Goal: Requires time and
planning; usually takes 6 months or more
a. 3-Minute STEP TEST to achieve.
HEIGHT OF STEP: PRINCIPLES OF FITNESS
TRAINING - Provide the conceptual
8 inches - Elementary foundation for safe and
12 inches - Secondary effective physical program design.
- 3 minutes at the rate of 24 steps per 1. PRINCIPLE OF OVERLOAD - Gradual
minute. and progressive process, too much
- One step consists of 4 beats. overload can lead to injury and fatigue.
- Count the pulses for 10 seconds. 2. PRINCIPLE OF SPECIFICITY - Do
Multiply by 6. specific exercises to improve specific
- Record the 60-second heart rate. components of physical fitness in specific
body parts
3. PRINCIPLE OF REVERSIBILITY - Maximum Heart Rate - the fastest that
workout gains or progress will be lost your heart can beat when doing an
when an athlete stops training. activity.
4. PRINCIPLE OF VARIATION - The
process of actively performing more than Target Heart Rate - Desired range of
one sport. heart rate reached during aerobic
exercise.
Resistance training - increases muscle
strength by making your muscles work
against a weight or force.
Plyometrics Exercise - also known as
jump training. Exercises in which muscles
exert maximum force in short intervals of
time, with the goal of increasing power.
Continuous Training - Regular training/
gradual warm-up with a steady pace.
Fartlek Training - Varying the intensity or
speed of your run to improve your fitness
and endurance. Continuous running/
swimming with sprint: burst.
4 Benefits of Interval Training
1. Interval training is efficient
2. Great for weight loss
3. Keeps working
4. Wonders for heart
What is Circuit Training?
Push-ups – Curls – Squats
FITT PRINCIPLE - Each letter represents
a factor important for determining the
correct amount of physical activity.
FITT
Frequency
Intensity
Type
Time
Heart Rate - Number of times the heart
beats each minute.
Resting Heart Rate - measured first thing
in the morning when you are calm and
relaxed where the pulse is slower.
