P.E.H.

11-1st Semester
Final Term

OPTIMIZATION
OF ENERGY
SYSTEM
MR. JOHN BERNARD M. BALORAN, LPT
 The body needs energy to function, even during sleep
ENERGY and rest. During exercise, energy must be produced at

SYSTEMS a faster rate as compared to its resting state. With

CARBOHYDRATES
Our muscles live and store carbohydrates in what is known as glycogen.
Glycogen is used as fuel by the body when it is broken down as glucose.
 1st Sem-Finals

FATS
Fat is stored under our skin or adipose tissue. It serves as insulation for the
body to prevent heat loss. Fat, or triglyceride, serves as fuel too when it is
broken down into two types of molecules-glycerol and fatty acids. Energy is
released when these are broken down.
 1st Sem-Finals

PROTEIN
One of our fundamental building blocks is protein. This is used for the repair and
growth of body tissue. It is not normally stored in the body the way carbohydrates
and fat are. Only when in excess will protein be stored and converted as fat.
Energy can also be produced when protein is broken down, but this only happens
in prolonged endurance events such as marathons.

Since 2020
ATP CYCLE
When carbohydrates, fats, and proteins are
broken down, they produce a substance
called adenosine triphosphate (ATP). ATP is
the energy fuel of the body for all its
functions, such as the manufacture and repair
of tissue, production of hormones, digestion,
and transmission of nerve impulses, among
others. ATP is made up of adenosine and
three phosphate groups. OPTIMIZE
ENERGY
ATP CYCLE
As the three phosphates are in a special high-
energy bond, the breaking of one of the
phosphate bonds results in energy. When this
occurs in a muscle cell, mechanical work is
generated and the muscle contracts. Heat is a
byproduct of this process, and this is the
reason one heats up in exercise. Losing a
phosphate, ATP becomes ADP (adenosine
diphosphate). ADP is resynthesized back to
ATP by gaining back a phosphate in a couple
reaction. It is this cycle which produces energy
OPTIMIZE
for the body. ENERGY
PHOSPHOCREATINE
ENERGY SYSTEM
This system is used for instantaneous activity
lasting several seconds. In this system, a fuel
called creatine phosphate is used to make ATP.
Only in limited amounts, when creatine phosphate
is broken down, the energy from this process is
immediately used to reproduce ATP. This process
is in use when you need an explosive action, such
as dashing away from a mad dog. In sports, this
system is used in the 100 and 200 meter dash,
shot put, and discus throwing.
OPTIMIZE
ENERGY
PHOSPHOCREATINE
ENERGY SYSTEM
This energy system backs up ATP immediately, as
it rapidly synthesizes ADP back to ATP. However,
since there is a limited stock of creatine
phosphate, ATP production will have to rely on
other sources such as glycogen and fat.

OPTIMIZE
ENERGY
THE LACTIC ACID ENERGY
SYSTEM
When glycogen is used without oxygen to
produce ATP, such system is called the lactic acid
system. The muscles have glycogen stored in
small amounts, and this is broken down to a
substance known as pyruvate, and then to ATP,
leaving a by-product called lactic acid. An excess
in lactic acid leads to muscular fatigue. The lactic
acid system can sustain quick bursts of high
intensity activity, up to 90 seconds.
OPTIMIZE
ENERGY
THE LACTIC ACID ENERGY
SYSTEM
Activities such as resistance training, or similar
activities with eight to twelve repetitions until
muscular failure, or running the 400 to 800
meter event, utilizes this energy system. There
are two limitations of this energy system: one,
limited glycogen stores in muscles; and two, the
excessive lactic acid build-up of converting
glycogen to ATP without oxygen may lead to
fatigue.
OPTIMIZE
ENERGY
THE AEROBIC ENERGY
SYSTEM
The aerobic energy system makes use of oxygen
with glucose, fatty acids, and even amino acids
to produce energy. The process of energy
production occurs in the mitochondria, which is
inside the muscle cells. Therefore, the
mitochondria is dubbed the "powerhouse" of the
cell. The mitochondria contain enzymes that
enable the cell to use oxygen to produce ATP. In
the aerobic system, large quantities of ATP are
produced, and the by-products are carbon
OPTIMIZE
dioxide and water. ENERGY
THE AEROBIC ENERGY
SYSTEM
This energy system sustains prolonged activities
such as walking, jogging, swimming, cycling, and
circuit-based weight training. With aerobic activities,
the body adapts by producing a greater number of
mitochondria and fat-oxidizing enzymes; therefore,
the body becomes efficient in transporting and
oxidizing fatty acids. Aerobic activities, therefore,
can help reduce or control body fat. Fat occurs in
greater quantities than glycogen. Therefore,
endurance activities are designed to be less intense,
but prolonged, as the aerobic energy system takes
OPTIMIZE
longer for the ATP to be replenished.
ENERGY