Physical Education Grade 11

1. THE ENERGY SYSTEM
Subtitle

2. ANAEROBIC A-LACTIC (ATP-CP)
IS A DOMINANT
SOURCE OF MUSCLE
ENERGY FOR HIGH
INTENSITY PHYSICAL
ACTIVITIES.

3. What are the examples of anaerobic a lactic
system?
Anaerobic lactic system activities often include
high-intensity workouts that last up to 90
seconds. Examples of such activities are 400-
meter sprints, repeated stair climbing, boxing,
and High-Intensity Interval Training (HIIT)
workouts.

4. TYPES OF ANAEROBICS EXERCISE
• weightlifting.
• jumping or jumping rope.
• sprinting.
• high-intensity interval training (HIIT)
• biking

5. Anaerobic Lactic (Glycolytic) Energy
System (High to Medium Intensity –
Uptempo) The anaerobic lactic (AL) system
(also known as fast glycolysis) provides
energy for medium to high-intensity bursts of
activity that lasts from 10 seconds to a max of
approximately 90 seconds.

6. What is an example of anaerobic lactic glycolytic
exercise?
Examples of anaerobic
exercise include heavy
weight training, sprinting
(running or cycling) and
jumping. Basically, any
exercise that consists of
short exertion, high-
intensity movement is an
anaerobic exercise. Heavy
weight training is an
excellent way to build
strength and muscle
mass.

7. What are the glycolytic activities?
• JAVELIN
• SKIING
• JOGGING.
• TENNIS
• ATHLETICS (200m 2. RUNNING. dash, 400m dash, … )
• VOLLEYBALL , FOOTBALL,SWIMMING.
• BASKETBALL, BADMINTON , CYCLING.
• SOCCER, TAEKWONDO, ROWING.

8. AEROBIC ENERGY SYSTEM
The aerobic energy system refers to the combustion of
carbohydrates and fats in the presence of oxygen. The
anaerobic pathways are capable of regenerating ATP at
high rates yet are limited by the amount of energy that
can be released in a single bout of intense exercise.

9. What are the 3 energy systems and examples?
• There are 3 Energy Systems:
• Anaerobic Alactic (ATP-CP) Energy System (High Intensity – Short
Duration/Bursts)
• Anaerobic Lactic (Glycolytic) Energy System (High to Medium Intensity
– Uptempo) ...
• Aerobic Energy System (Low Intensity – Long Duration – Endurance)

10. LESSON 3:
SELF ASSESSES HEALTH
RELATED PARTICIPATION AND
ONE'S DIET FITNESS,STATUS,
BARRIERS TO PHYSICAL
ACTIVITY ASSESSMENT

11. BMI-BODY MASS INDEX
• Body Mass Index (BMI) is a person's weight in
kilograms (or pounds) divided by the square of
height in meters (or feet). A high BMI can
indicate high body fatness. BMI screens for
weight categories that may lead to health
problems, but it does not diagnose the body
fatness or health of an individual.

14. Waist circumference
is a good measure of fat around
your middle. This type of fat
builds up around your organs,
and is linked to high blood fat
levels, high blood pressure and
diabetes. A larger waist usually
also means there is excess fat
inside your organs.

16. Waist-to-hip ratio
•Also known as waist-hip ratio, is the
circumference of the waist divided by the
circumference of the hips. What does a
person's waist-to-hip ratio say about their
health? The waist-to-hip ratio (WHR) is a
quick measure of fat distribution that may
help indicate a person's overall health.

18. Cardiorespiratory fitness (CRF)
refers to the capacity
of the circulatory and
respiratory systems to
supply oxygen to
skeletal muscle
mitochondria for
energy production
needed during
physical activity

19. What Are Examples of Cardiorespiratory Endurance
Activities?
Vigorous distance running.
Swimming.
Cycling.
Jumping rope.
Cross-training.
Brisk walking.

20. How can I improve my cardiorespiratory fitness?
Activities like walking, jogging, running, cycling,
swimming, aerobics, rowing, stair climbing, hiking,
cross country skiing and many types of dancing are
“pure” aerobic activities. Sports such as soccer,
basketball, squash and tennis may also improve your
cardiovascular fitness

22. BARRIER TO PHYSICAL
ACTIVITY ASSESSMENT
1) lack of time,
2) social influence,
3) lack of energy,
4) lack of willpower,
5) fear of injury,
6) lack of skill,
7) lack of resources (eg, recreational facilities, exercise
equipment).

23. LACK OF TIME
Lack of time Identify available time slots.
•Monitor your daily activities for one
week. Identify at least three 30-minute time
slots you could use for physical activity.
•Add physical activity to your daily routine.
For example, walk or ride your bike to work
or shopping, organize school activities around
physical activity, walk the dog, exercise while
you watch TV, park farther away from your
destination, etc.
•Select activities requiring minimal time, such
as walking, jogging, or stair climbing.

24. SOCIAL INFLUENCE
Explain your interest in physical activity to friends and
family. Ask them to support your efforts.
Invite friends and family members to exercise with you.
Plan social activities involving exercise.
Develop new friendships with physically active people.
Join a group, such as the YMCA or a hiking club.

25. LACK OF ENERGY
Lack of energy
01
Schedule physical
activity for times in
the day or week
when you feel
energetic.
02
Convince yourself
that if you give it a
chance, physical
activity will increase
your energy level;
then, try it.
03

26. LACK OF MOTIVATION
PLAN AHEAD. MAKE PHYSICAL
ACTIVITY A REGULAR PART OF YOUR
DAILY OR WEEKLY SCHEDULE AND
WRITE IT ON YOUR CALENDAR.
INVITE A FRIEND TO EXERCISE WITH
YOU ON A REGULAR BASIS AND WRITE
IT ON BOTH YOUR CALENDARS.
JOIN AN EXERCISE GROUP OR CLASS.

27. FEAR OF INJURY
Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your
age, fitness level, skill level, and health status.
Choose activities involving minimum risk.

28. LACK OF SKILL
Select activities requiring no new skills,
such as walking, climbing stairs, or
jogging.
Take a class to develop new skills.

29. LACK OF RESOURCES
Select activities that require minimal facilities or equipment, such as
walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your
community (community education programs, park and recreation
programs, worksite programs, etc.)

30. ASSIGNMENT:
HOW CAN IMPROVE MY HEALTH USING
THOSE EXERCISE?