Signed Off_physical Education11_q1_m2_energy Systems In Sports Activities_v3

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TABLE OF CONTENTS Title Overview Module Content Objective General Instructions Pretest Lessons/Concept Self-test/Activities Summary Post Test Key answers References

Pages 1 1 1 1 2 3 4 9 10 13

2 Types of Energy System in Sport s

Module

Activities CONTENT STANDARD The learner demonstrates understanding of sports 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 sports events with proficiency and confidence resulting in independent pursuit and in influencing others positively

LEARNING COMPETENCY Explains how to optimize the energy systems for safe and improved performance (PEH11FH-IIb-c-2)

What you are expected to learn? PICTURES HERE After going through this module, you are expected to: 1. 2. 3. 4. 5. 6.

HERE explain the chemical breakdown of thePICTURES oxidative Krebs cycle or anaerobic glycolysis. recognizes the importance of participating in fun and enjoyable physical activities. describe how ATP is released and regenerated. PICTURES HERE explain the ATP-PC and anaerobic glycolytic systems. Understand the stages of the aerobic energy system analyse the energy continuum and examples of sports placed on it.

How to learn from this module? This module is designed for independent learner who will go through with the pretest, activities, and post-test. Concepts were organized independently which means the previous lessons are essential to understand the preceding lessons. The content part provides you a key concepts to focus on through a set of explanation that help you understand the module better. Read them carefully using the questions and study guide and try to find the meaning of terms in the dictionary if there are terms which are not familiar to you. The activities in each lesson provide you an opportunity to apply the concepts hand on hand while the assessment part gives you a feedback about your understanding and go back again to the content if necessary.

OVERVIEW OF THE MODULE 2 “Regardless of the type of effort, the body never closes off all energy systems completely.” The Three Energy Systems Conventionally, there are three energy systems that produce ATP: ATP-PC (high power, short duration); glycolytic (moderate power/short duration); oxidative (low power/long duration). All are available and “turn on” at the outset of any activity. What dictates which one (or two) is relied upon the most is the effort required. Perform an explosive, one-time movement such as a standing long jump or vertical jump and you exert maximal effort, but guess what? You will not become fatigued from this single exertion. However, jump multiple times and eventually you will become fatigued. Going all-out for as long as possible will deplete immediate ATP stores, then glycolytic stores. Continuing effort must be fuelled by the oxidative system at a lower intensity, all other factors being equal. The most pure aerobic activity that exists is sleeping or lying comatose. As you go on to this module, you will be able to understand the involvement of energy systems in a particular sport gives valuable information about the strength qualities necessary in that sport. This information gives the personal trainer or strength coach clues on how to conduct the strength training. Knowing the basics of how we generate energy can be helpful in understanding how we fatigue and what training measures can be used to minimize it. Let us get going as simply as possible. Energy systems drive all of our activity on the bike. Understanding them will help you to focus your training and optimize your nutrition. The 3 energy systems will also help you understand training zones. The following are the Key Questions for this module: 1. What is the use of ATP in the body? 2. How body utilize the energy that our body intake? 3. How the energy affects our body? 1

What I Know Test I: Please use the words below to fill in the blanks. Words MAY be used more than once and some words may not be used. Anaerobic

Aerobic

Fast Twitch

Slow Twitch

ATP-PC Energy System

Glycolic System

Fast Glycolysis

Slow Glycolysis

The Oxidative System

Lactic Acid System

Antagonist

Agonist

ADP-CP Phosphogen System 1. 2. 3. 4.

Sprinting is an activity where we use our _________________ energy system. The tricep is an example of the ___________________ muscle during a bicep curl. The ________________________ provides our body with the first 12 sec. +/- of energy. The ___________________ is the next in line after the ATP-PC Energy System runs its course. 5. ______________________ means “without oxygen. 6. ______________________ gives more power and less duration and has increased lactic acid. 7. When doing an Olympic power lift at a one rep max you are using _______________ muscles. 8. _________________________ is the energy system that would be used for an 8 hour day of manual labor. 9. _______________________ gives less power but longer duration and prevents lactic acid build-up. 10. Doing a simple fitness circuit would utilize our _______________________ energy system. 11. In a Quad extension the quadricep is the __________________ muscle. 12. When running a marathon _____________________ muscles are used. 13. ATP-PC is made-up of __________________. 14. The ___________________________ is the last in line for energy systems and creates muscle exhaustion and fatigue 15. The ____________________________ is also known as the ATP-PC Energy System. 16. When pitching a baseball we are using the ________________________ energy system. 17. _________________________ means “with oxygen” Test II: Please label each activity as an ANAEROBIC or AEROBIC activity. 18. _________________ Sprinting 19. _________________ Pitching a baseball 20. _________________ Running a marathon

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Module 2

LESSON 1

Energy System 1: Anaerobic – Phosphocreatine

What I need to know Ate the end of the lesson you are expected to acquire a thorough understanding about the energy system which is the “Anaerobic Phosphocreatine (PCr)”.

Content The first phase is called the ATP- CPr (Adenosine Triphosphate) - (Phosphocreatine) system. ATP is stored in all cells, particularly muscles. It is the only system that doesn’t require a blood supply and has no by products.. The ATP-PCr system is based on movements lasting about 10 seconds or less, such as strength power movements like golf swing, jumps, throwing, or racket serves. During short, sustained power movements, or any quick burst such as short sprint, ATP will provide the energy alone for the first few seconds, with a compound called creatinepospahte, or PCr, buffering the ATP for another few seconds.Like ATP, the amount of PCr is limited, so this system can provide energy for movements up to 15 seconds in total. This energy system produces TP very quickly, but not over a long duration. In a sense, it is free energy because the body stores ATP to make it available for immediate use, however, you can only use it once and it needs recovery time to restore the storage. Once you have depleted you Phosphocreatine stores in a sprint it can take as long as 5 minutes to restore them to their resting levels, ready to sprint again. Making

it

a

high

–

rate

3

low

capacity

system.

Examples: a short sprint, lifting a heavy resistance for 3 reps., or pitching a baseball. Terms and Definitions EnergyATP lasts for

2 seconds

ADP + PCr lasts for

8 seconds

Phosphocreatine symbol is

Pcr

Byproducts of this system

No by products

Limiting factor of this system

Phosphocreatine Pcr

Capacity for doing work or producing heat Anaerobic

Describes a process that does not require oxygen.

ATP

Adenosine Triphosphate

ADP

Adenosine diphosphate

Creatine Phosphate

An energy storage molecule used by muscle tissue. The phosphate from creatine phosphate can be removed and attached to an ADP to generate ATP quickly.

100metres sprint

Anaerobic activity using solely the ATP system

ACTIVITY 1

Let’s Move and Learn

Instruction: Perform at least 2 High Power/Short Duration Activity. Explain the energy system involved. Example Exercises: -Lifting a weight -Swinging a golf club -Doing a push up -and throwing a hammer

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ACTIVITY 2

Check your understanding

Make a collage/graphic organizer that explains the Energy system. You may ask help from your friend preferably open senior high school student.

Module 2 ______

LESSON 2

Energy System 2: Anaerobic – Lactic Acid System (LA) System

WHAT I NEED TO KNOW At the end of the lesson, you should be able to enhance your understanding of how the human body generates energy to make muscles move in aerobic system way.

Content This system relies on the rapid breakdown of carbohydrates. Glucose, which is one of the most basic forms of carbohydrates, is constantly circulating in the bloodstream. Glycogen is a stored form of glucose in the muscles and liver.This blood glucose or glycogen is broken down to create ATP through a process called GLYCOYSIS. During this energy supply process, a substance called lactate is formed, and hydrogen ions are released. It is believed that the accumulation of these hydrogen ions in the muscles causes the muscles to become more acidic, contributing to a fatigue and a burning sensation.Exercises that are performed at maximum rates for between 1 and 2 minutes, such as a 200 yard dash, depends heavily upon the lactic acid system for ATP energy. This energy system produces ATP very quickly, but not over a long duration. Definitions:  ATP: Adenosin triphosphate molecule.  ADP: Adenosindiphosphate molecule  PC: Phosphocreatine molecule

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Advantages of the lactic system  There is a huge amount of glycogen stored in the muscles and liver which can be made available for energy.  It is more efficient - resynthesises two molecules of ATP as opposed to just one that the ATP-PC manages.  Fewer reactions than the aerobic energy system are needed to produce energy so it is faster (but not as fast as the PC system).  Provides more sustained high-intensity energy for between 10 and 180 seconds.  Can work both anaerobically (without oxygen) and aerobically (with oxygen). Disadvantages  It is not as quick as the PC system.  Lactic acid is produced which causes fatigue (and discomfort!)  Causes pain by stimulating the pain receptors (telling the body to slow down and known as lactic acid build-up).  In the end it stops working because of muscle fatigue and pain.

ACTIVITY 3

Let’s check your understanding

Direction: Find a pair (Preferably Open SHS student) and discuss and answer the following in a sheet of paper. 1. What is the name of the by-product of anaerobic glycolysis that can lead to muscle fatigue? 2. Why does this by-product cause muscle fatigue? Let’s learn more The body’s stores around 500 grams worth of carbohydrate in the tissues of the liver and muscles in the form of glycogen. This amount of energy would fuel approximately 2000 Kilojoules of mechanical work on the bike, as recorded by a power meter. Regardless of how long an effort is, carbohydrate is always initially broken down through a chemical reaction called anaerobic glycolysis. Oxygen is not required for this reaction and whilst only about 5% (2 ATP molecules) of the energy potential of a glucose molecule can be realised the energy is liberated quickly, so this energy system is well suited to high intensity efforts greater than 10 seconds to 2 minutes. Because anaerobic glycolysis can only supply short efforts, it only makes a small dent in the 2000 Kilojoules of stored carbohydrate available, so the time limitation is related to the chemical processes involved in anaerobic metabolism and their interaction with the body, rather than a lack of availability of carbohydrate. Its by-product, lactic acid, comes from the breakdown of the glucose released from 6

the muscles. Most cyclists have heard of lactate or lactic acid. Lactate is not a waste product but is actually an important part of anaerobic and aerobic metabolism. During high intensity efforts lactate is produced in greater amounts than can be removed and contrary to popular belief, fatigue may not simply be the result of lactic acid accumulation – there is a lot of misunderstanding around this molecule. For one, lactate does not cause muscle soreness. Another, fatigue from exercise is not due simply to lactate accumulation.

ACTIVITY 4

Let’ check your understanding

1. What is ATP (Adenosin Triphosphate) A. a high energy compound which when broken down provides energy for muscle contraction B. an enzyme responsible for the breakdown of creatine C. a by-product of exercises` 2. Which of the following best describes the role of the mouth in the digestive system? A. Breaks food down into small pieces and lubricates food, helping with swallowing B. Releases the enzyme pepsin, to break down protein C. This is where the majority of digestion takes place D. Its role in digestion is to make food taste good 3. Which of the following are functions of the digestive system? A. Digestion of food B. Absorption of nutrients C. Increasing oxygen delivery to the working muscles D. Elimination of feces E. Increasing oxygen delivery to the working muscles F. Immunological functions including providing a barrier against disease 4. Which of the following statements are true of ATP? A. ATP stands for adenosine triphosphate B. ATP consists of one adenosine atom and three phosphate atoms C. ATP consists of one adenosine atom and two phosphate atoms D. The breakdown of ATP provides the energy needed to fuel muscle contraction 5. The splitting of the bonds between the ATP atoms releases the energy needed for muscle contraction. Which enzyme is responsible for the splitting of ATP? A. ATPase b. Creatine kinase c. Creatine kinase 6. True or false? The ATP-PC system provides energy during high intensity activity? A. True b. False 7. What is the glucose - 6 - phosphate downgraded to? A. Citric acid b. Lactic acid c. Pyruvic acid

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Module 2

LESSON 3

Energy System 3: Oxidative (Aerobic) What I need to know

At the end of the lesson you should be able to enhance understanding of how the aerobic system utilizes fats, carbohydrate and sometimes proteins for re-synthesizing ATP for energy use.

Content The oxidative system involves the use of oxygen. Through 2 complex metabolic processes, The Krebs Cycle or citric acid cycle, and the electron transport chain, ATP is produced. This energy system, with all of its process can’t produce ATP nearly as quickly as the first 2 systems; however, this system can produce ATP for as much longer duration. 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, such as a bike ride, or a long run. These stages involve more complex chemical reactions than the other energy systems which is why ATP production is much slower. (The more complex the process - the longer it takes to produce ATP) The three stages which will be discussed in greater detail are: 1. Aerobic glycolysis (slow glycolysis) 2. Krebs cycle (also known as the citric acid cycle) 3. Electron transport chain

ACTIVITY 5

Let’ check your understanding

Instruction: Write the letter of the correct answer. Use a separate sheet of paper for your answer. 1. In recovery (passive and active) the aerobic system supplies the muscle with O2 that can help; replenish CP stores, remove and breakdown metabolic by products such as lactate and H+ ion and can regulate body temperature a. b. c. d.

aerobic info aerobic lipolysis aerobic glycolysis aerobic recovery

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2. Which of the following reactions would liberate the most energy? a. b. c. d.

Complete oxidation of a molecule of glucose to carbon dioxide and water. Conversion of a molecule of ADP to ATP. Respiration of molecule of glucose to lactic acid. Conversion of a molecule of glucose to carbon dioxide and water

3. Which one of the following would have least effect on the maximal anaerobic capacity of a muscle? a. b. c. d.

an increase in muscle glycogen concentration. an increase in phosphocreatine (PC) concentration. an increase in muscle Na+/K+ pump capacity. an increase in muscle buffering capacity.

SUMMARY

ENERGY SYSTEM Regardless of the type of effort, the body never closes off all energy systems completely. There are three (3) Types of Energy System responsible to produce energy essential in any physical activities as follows: Energy System 1: ATP-PCr  System Produces energy quickly, but not over a long duration  Short sustained power movements  Movements lasting about 5 to 15 seconds Energy System 2: Glycolytic System  Produces energy quickly, but not over a long duration.  Movements at a maximum effort for 1 to 2 minutes Energy System 3: Oxidative System  Slow production of ATP  Can produce ATP for a long duration of time

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POST TEST Test I: Please use the words below to fill in the blanks. Words MAY be used more than once and some words may not be used. Anaerobic

Aerobic

Fast Twitch

Slow Twitch

ATP-PC Energy System

Glycolic System

Fast Glycolysis

Slow Glycolysis

The Oxidative System

Lactic Acid System

Antagonist

Agonist

ADP-CP Phosphogen System 1. 2. 3. 4.

Sprinting is an activity where we use our _________________ energy system. The tricep is an example of the ___________________ muscle during a bicep curl. The ________________________ provides our body with the first 12 sec. +/- of energy. The ___________________ is the next in line after the ATP-PC Energy System runs its course. 5. ______________________ means “without oxygen. 6. ______________________ gives more power and less duration and has increased lactic acid. 7. When doing an Olympic power lift at a one rep max you are using _______________ muscles. 8. _________________________ is the energy system that would be used for an 8 hour day of manual labor. 9. ______________ gives less power but longer duration and prevents lactic acid build-up. 10. Doing a simple fitness circuit would utilize our _______________________ energy system. 11. In a Quad extension the quadricep is the __________________ muscle. 12. When running a marathon _____________________ muscles are used. 13. The ___________________________ is the last in line for energy systems and creates muscle exhaustion and fatigue 14. The ____________________________ is also known as the ATP-PC Energy System. 15. When pitching a baseball we are using the ________________________ energy Test II: Please label each activity as an ANAEROBIC or AEROBIC activity. 16. _________________ Sprinting 17. _________________ Pitching a baseball 18. _________________ Running a marathon 19. _________________ Cross-fit Workout 20. _________________ Cross country bike ride 21. _________________ Powerlifting 22. _________________ Walking up a steep incline 23. _________________ Cycling class with intervals 24. _________________ Zumba class Test III: Please label each activity as using FAST TWITCH or SLOW TWITCH muscles 25. _________________ Pole Vaulting 26. _________________ Sprinting 27. _________________ Jogging 28. _________________ Pitching a baseball 29. _________________ walking 30. _________________ Swimming long distances 10

ANSWER KEY Test I: Please use the words below to fill in the blanks. Words MAY be used more than once and some words may not be used. 1. Glycolic System 2. Antagonist 3. ATP-PC Energy System 4. ADP-CP Phosphogen System 5. Anaerobic 6. Glycolic System 7. Fast Twitch 8. Oxidative System 9. Oxidative System 10. Glycolic System 11. Agonist 12. Slow Twitch 13. Lactic Acid System 14. Anaerobic 15. ATP-PC Energy System 16. Anaerobic 17. Anaerobic 18. Aerobic 19. Anaerobic 20. Aerobic 21. Anaerobic 22. Aerobic 23. Aerobic 24. Aerobic 25. Fast twitch muscles 26. Fast twitch muscles 27. Slow twitch muscles 28. Fast twitch muscles 29. Slow twitch muscles 30. Slow twitch muscles

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REFERENCES Gastin, Paul B. "Energy system interaction and relative contribution during maximal exercise." Sports medicine 31, no. 10 (2001): 725-741.retreived fromhttps://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=energy+system+in+sports&btnG=

#d=gs_cit&u=%2Fscholar%3Fq%3Dinfo%3A_UMNd5CRwgYJ%3Ascholar.google.com%2F%26output% 3Dcite%26scirp%3D0%26hl%3Den Wilmore, Jack H., David L. Costill, and W. Larry Kenney. Physiology of sport and exercise. Vol. 524. Champaign, IL: Human kinetics, 1994.retrieved from

https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=energy+system+in+sports&btnG=#d=g s_cit&u=%2Fscholar%3Fq%3Dinfo%3AmNvzzGIXrgUJ%3Ascholar.google.com%2F%26output%3Dcite %26scirp%3D2%26hl%3Den Serresse, O., G. Lortie, C. Bouchard, and M. R. Boulay. "Estimation of the contribution of the various energy systems during maximal work of short duration." International journal of sports medicine 9, no. 06 (1988): 456-460.retrieved fromhttps://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=energy+system+in+sports&btnG=

#d=gs_cit&u=%2Fscholar%3Fq%3Dinfo%3Ao7VfgiNFHiEJ%3Ascholar.google.com%2F%26output%3D cite%26scirp%3D5%26hl%3Den

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