G11 Peh Handouts L3 4

Optimizing One's
Physical Activity
Performance
Ms. Marinelle A. Balunsat
OBJECTIVES
AT THE END OF THE LESSON, THE STUDENTS WILL ABLE TO:
❑Understand how to optimize the different energy

systems for safe and improved exercise
performance;
❑Describe how health behavior such as eating habits,
sleeping, and stress management affects exercise
performance and overall health; and
❑Set a new healthy behavior to optimize your health
and physical activity performance.
ENERGY
➢ The ability to work
SYSTEM
➢ A set of connected
things
Why do we need energy?
Our body needs energy for everything!
Where does energy
came from?
ENERGY
ATP (Adenosine Triphosphate)
● The energy from food is not transferred directly
to fuel this psychological processes (building and
preparing new tissues, muscles contraction,
organ function, food absorption, etc.)
● The energy obtained from the food we intake is
transferred to high energy molecule.
ATP (Adenosine Triphosphate)
● This energy molecule can also be stored in the
muscles to fulfill future energy demands.
● ATP stored in the body is limited and therefore
needs to replenished constantly.
● The ATP stored in the muscles can only supply
energy for activities with approximately 2 to 3
seconds of work.
3 Energy System in the Body
1
➢ ATP-CP
➢ High power
➢ short duration physical activities
EX:
✓ Weightlifting
✓ Throwing a ball
✓ Sprinting
2
➢ Anaerobic Glycolysis System
➢ Fuels moderate power
➢ moderate duration physical activities
EX:
✓ cycling
✓ swimming
✓ Badminton, tennis, and football
➢ Sports events fueled by this energy system.
3
➢ Aerobic Energy System (OXIDATIVE SYSTEM)
➢ Low power
➢ Long-duration physical activities
➢ Uses mainly carbohydrates
and fats to create energy
supply for bodily functions.
EX: 3 mile walk and Long run

➢ High intensity effort, speed or long duration physical exertion.
NUTRITION
-place an important role in
the function of the energy
system of the body.
3 MAJOR MACRONUTRIENTS
Carbohydrates Protein
- utilize
the fuel - use for body
moderate to high tissue repair and
intensity physical maintenance
activities
Fats
- used to fuel low-
power, long
duration physical
activities.
Hydration before during and after
exercise is also essential in optimizing
one's physical activity performance.
Do not let thirst take you when to

drink water.
- Stavros Kavouras (2018)
EXERCISE, NUTRITION AND ENOUGH REST
IN MANAGING STRESS.
❑ Endorphin- relieves stress
❑ Dopamine - can make
you feel good
❑ Serotonin - helps
reverse the effects of
depression such as loss
of appetite and disrupted
sleeping cycles.
Tips for Good Night Sleep.
➢ 6-8 hours recommend sleeping
hours
➢ avoid energy drink such as caffeine
6 hours before sleeping
➢ avoid drinking too much liquid
before going to bed as this practice
may disrupt you in your deep sleep.
➢ a good sleepy environment (low-
lighted/dark, cool, and quiet room)
can add to a quality rest.
Food choices are also linked to feeling
of tiredness, loneliness, and
depression.
Healthier food choices that can help

regulate mood and lower the risk of
depression.
Bananas, oats, berries, nuts, and
seeds, beans, party fish, dark
chocolate.
What is the importance
of exercise, nutrition,
and sleep in our
health?
The Healthy Trinity
Exercise, Nutrition and
Sleep
-Are foundation for
optimum health.
- These components are
interrelated.
Types of Eating
• fueling for performance
• emotional eating
• social eating
• eating while watching tv or sports
events
Fueling for performance
• Fueling eating this type of eating is usually
associated with athletes, who not only plan their
training regimens but also their daily food intake
so that they can perform very well during
competition
• Fueling is eating specific things during specific
time windows to maximize performance and
recovery. Clearly, you cannot achieve your full
potential as an athlete if your nutrition is terrible,
Emotional eating
• is defined as the "propensity to eat in response to
positive and negative emotions.“
• refers to eating as a means of coping with
negative emotions, it also includes eating for
positive emotions such as eating foods when
celebrating an event or eating to enhance an
already good mood.
Social eating
• means people gathering together to accompanied
each other while socially eating.
• is meeting either at someone's place or at
restaurant to enjoy a meal together. It is a
philosophy of using meals specifically as a means
to connect with others: eat to socialize.
Eating while watching tv or sports event
• lead to excess weight gain

• eating while watching television or working at a
desk can impact on awareness, attention, memory
and lead to being distracted and being ignorant
about what you have eaten
• paying more attention to what you eat, not less,
could help keep you from overeating
HABITS
WHY IS IT HARD TO CHANGE UNHEALTHY HABITS?
• behavioral patterns that are performed unconsciously.

• They are hard to break because the brain had been
programmed to make the behavior or action part of its
default setting
HABITS
• Pre-contemplation stage (see bottom
tier),
• Contemplation stage (see the second
to the bottom tier) ,
• Preparation stage (see the tier that is
second from top),
• Maintenance stage (see top tier).
• Improving fitness is a crucial goal for
achieving optimum health. If carefully
planned, performed, monitored, and
evaluated, positive health -related
outcomes will be achieved which
reduces risks of acquiring health
problems.
BODY MASS INDEX (BMI)
BMI= W/H^2
Thanks
Do you have any questions?
addyouremail@freepik.com
+91 620 421 838
yourcompany.com
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Optimizing One's

❑Understand how to optimize the different energy

EX: 3 mile walk and Long run

Do not let thirst take you when to

Healthier food choices that can help

• lead to excess weight gain

• behavioral patterns that are performed unconsciously.

CREDITS: This presentation template was created by

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