Energy Systems PDF

WHAT IS ENERGY? The ability to do work WHAT IS SYSTEM? A set of connected things Energy System refers to the metabolic pathways that produce and utilize energy in an organism. The different kinds of Energy Systems are: a. ATP-PC system (Phosphagen system) b. Glycolytic system (Lactic acid system) c...

WHAT IS ENERGY? The ability to do work WHAT IS SYSTEM? A set of connected things Energy System refers to the metabolic pathways that produce and utilize energy in an organism. The different kinds of Energy Systems are: a. ATP-PC system (Phosphagen system) b. Glycolytic system (Lactic acid system) c. Oxidative system (Aerobic system) A. The Immediate Energy System -This system refers to ATP-CP or Adenosine Triphosphate-Creatine Phosphate. -It is called the immediate energy system where it is the first system that can be used when doing an activity. -It does not require oxygen (anaerobic) and it does not produce lactate (as with glycolysis). -This system involves ATP and Creatine Phosphate that are stored within the muscle fibers. Ex. ▪ Athletes who compete in sports that require high amounts of short duration acceleration B. The Glycolytic System (Anaerobic) - The Glycolysis is the pathway that splits carbohydrate (glucose or stored glycogen) in order to generate ATP to power cellular work. -This is the second in line to contribute for energy production. -This system works during short-duration, high-intensity exercises or dances. -The anaerobic lactic (AL) system (also known as fast glycolysis) provides energy for medium to high intensity bursts of activity that lasts from ten seconds to two minutes. Some American football skill positions, baseball players, soccer players, judokas, middle distance runners (400m-800m) and sprinters rely on this system. -The anaerobic lactic system, as well as the ATP-CP system, are capable of high intensity levels, and do not rely on oxygen for fuel. Metabolic response to exercise influence of Duration and Intensity. a.) Intense exercise lasting more than twenty seconds relies more on anaerobic glycolysis to produce much of the needed ATP. b.) High-intensity events lasting longer than forty- five seconds use a combination of ATP-PC, glycolysis and the aerobic system to produce the needed ATP. c.)The energy to perform prolonged exercise (ex.10mins comes primarily from aerobic metabolism) C.The Oxidative System (Aerobic) -The aerobic system is the most utilized of the three. - It provides energy for low intensity activities that last anywhere from two minutes to a few hours. -Unlike the other two systems, the aerobic system requires oxygen and takes much longer to overload. -Sports and activities that use continuous sustained efforts such as long-distance swimming, crew (rowing) and sea kayaking rely on the aerobic system. The energy system of our body works in different ways in which it generates fuel and uses it as an energy to perform a certain task. -We all know that we are able for our body to work, all we must do is to eat. The food that we eat gives us the energy to do work and to accomplish something. These foods serve as the fuel of our body. Interaction of Energy System -ShortTerm High Intensity Activities and Contribution of Anaerobic ATP production is greater. Example: 100 meter dash ShortTerm High Intensity Activities Contribution of Aerobic ATP production for the bulk of the needed energy is greater. Example: Marathon or Long distance swimming GENERALIZATION: The shorter the duration of all-out activity, the greater the contribution of anaerobic production; conversely, the longer the duration, the greater the contribution of aerobic energy production Protein contributes less than 2% of the fuel used during exercise of less than hour duration. During prolonged exercise (3- 5hrs duration), the total contribution of protein to the fuel supply Possible Questions: There are three basic energy systems, A. Anerobic a-lactic system B. Aerobic system C. Anaerobic lactic system It is an energy system that requires a high amount of short duration - Anerobic a-lactic system The ATP-CP stands for Adenosine Triphosphate-Creatine Phosphate The glycolytic system is also known as: -Anaerobic lactic system. What kind of energy system is being used when doing slow but powerful movements in a dance?- Aerobic system It is the energy system that uses oxygen. -Aerobic System It is an energy system that is considered to be as the immediate system - ATP-CP Mostly, what kind of energy system is being used in dancing? -Aerobic system It is the primary source of ATP during aerobic activities -Oxidative system The body stores ATP in muscle in a form of - Glycogen What is the primary energy source used in the Immediate Energy System? -It uses ATP as it creatine Phosphate What energy system is primarily used during low intensity, long duration activities? -Oxidative System What type of exercise primarily utilizes the Lactic Acid System? -Medium to high intensity bursts Which of the following statements is true about the Immediate Energy System? - It uses ATP and Creatine Phosphate Energy system is primarily used during low intensity, long duration activities? -Oxidative System What is the duration of activity that the Anaerobic Lactic System typically supports? -10 seconds to 2 minutes What is the main function of the Glycolytic System? -To generate ATP from carbohydrates DANCING AS STRESS MANAGEMENT -When the Body Feels Good, The Mind Does, Too! -Dance is a form of exercise. It provides proper body coordination, mobility and reduces tension in the body. It calms our mind and releases toxins in our body -The scientific reason why dance can act as a stress reliever stems from the idea that when the body feels good, the mind does, too. -Any type of physical activity releases neurotransmitters and endorphins which alleviate stress -Neurotransmitters are chemicals within the brain that help communicate messages throughout the body. -Endorphins are the body’s natural painkiller to reduce stress and improve the mind’s perception of the world. !Thus, after a good workout the endorphins cause the body to feel calm and Optimistic. The endorphins also aid in improving the quality of sleep, so that a few sleepless nights due to stress can be avoided after dancing! Possible questions: It plays a vital role for self expression and has been part of rituals and religious gatherings. -Dance They define dancing as stress management -Dance can be used in many ways and one function is to relieve stress. -To avoid chronic illness or disease, we opted to seek activities to have a healthy living. -In dancing, it avoids stress and can make our life easy and much more fun. It causes and effects stress -Anxiety -Panic -Misery Chemicals within the brain that help communicate messages throughout the body, -Neurotransmitters It is the body’s natural pain killers to reduce stress and improve the mind’s perception of -Endorphin The following are the physical benefits of dancing: -Improved condition of heart and lungs. -Increased muscular strength and endurance. -Improved physical confidence. F.I.T.T The F.I.T.T. Principle is one of the foundations of exercise. It is a set of course of action that assists in setting up a workout routine to go with your targets and fitness level. F.I.T.T. stands for: Frequency: How regularly you work out -For Cardio Exercise, fitness experts suggest restrained exercise five days a week or extreme cardio three days a week to improve your health. For weight loss, you may require to do up to six days a week. -For strength training, the recommended frequency is 2-3 non- consecutive days a week (at least 1-2 days between sessions). Intensity: How tough you work during work out -For Cardio Exercise, the common rule is to work in your target heart rate zone and concentrate on a range of intensities to fuel different energy systems. -For Strength Training, the exercises you do, the amount of weight you lift and your reps and sets establish the intensity of your strength exercises. Time: How long you exercise -For Cardio Exercise, the exercise guidelines suggest 30-60 minutes of cardo (or working your way up to that). How long you exercise will not just be dependent on your fitness level, but also on your intensity. The harder your work, the shorter your workouts will be. -For Strength Training, how long you lift weights depends on the type of workout you are doing and your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less time. Type: The kind of movement you are doing -For Cardio Exercise, any activity that gets your heart rate up such as running, walking, cycling, dancing, sports, etc. counts as cardio. -For Strength Training, this practically consists of any exercise where you are using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training as well, although. Building strength will likely require more resistance. Possible Questions: In the F.I.T.T principle, the F stands for what? -Frequency In the F.I.T.T principle, the I stands for? -Intensity In the F.I.T.T principle, the T’s stand for what? -Time & Type The kind of exercise that you do in order to achieve the results that you want. -Type It means to gradually increasing resistance, increasing repetitions, increasing sets and Intensity -Overload A muscle forced to operate beyond its customary intensity by increasing the load. -Progression Exercising a particular muscle for a certain task. -Specificity In order to experience progression, you must gradually add intensity to the body -Overload Sports training should be adjusted according to each athlete’s characteristics and needs, such as age, gender, rate of progress, and previous experience. -Individualization Principle This principle dictates that athletes need adequate time to recuperate from training and Competition. -FITT Principle What is a resting heart rate? -When your heart is at its lowest beats per minute (bpm) How do you get into your target heart rate zone? -5 minutes of jogging slowly around the basketball court -20-30 minutes of being physically active without much rest -Walking a mile with your parents or friends. During the exercise circult, what component of fitness did we improve the most -Cardiovascular Endurance In addition, -Francisca Reyes Aquino is known as the “Mother of Folkdance” in the Philippines -Tribal dances from the Cordilleras include non-Christians dances from the Cordilleras, - Lowland Christian dances are dances coming from places with Western influences as that of the Tagalogs, Ilocanos, Pampaguenos. Pangasinense, Bisayans, and Bicolonas. These dances are influenced by Hispanic and European cultures. - Muslim dances are dances from the people of the Southern Islands of the Philippines such as in Mindanao and Sulu. These dances are influenced by Arabic and Indo- Malayan cultures. Folk Dance Title: Lapay Bantigue Meaning: Seagulls of Bantigue island, Masbate Dance Culture: Coastal Christians Place of Origin: Bantigue Island, Masbate Ethnolinguistic Group: Masbateno Classification: Comic, Mimetic ”It’s okay to make mistakes; they are proof that you’re trying. Keep pushing forward, and always remember that God is guiding you through every step.” -Anonymous