Introduction To Exercise Physiology PDF

# Introduction to Exercise Physiology ## Objectives - At the end of the lecture, students should be able to define: - Exercise Physiology - Discuss why you need to study it. - Can differentiate between physical activity and exercise. - Physical fitness and its types ## How Do You...

# Introduction to Exercise Physiology ## Objectives - At the end of the lecture, students should be able to define: - Exercise Physiology - Discuss why you need to study it. - Can differentiate between physical activity and exercise. - Physical fitness and its types ## How Do You Define Exercise? - It is a *planned*, *structured*, *repetitive*, and *purposeful* physical activity that *maintains* or *improves* one or more components of physical fitness. - For example: Training for or performing athletics and sports. ## What is Physical Activity? - It is the body movement produced by muscle action that increases energy expenditure. - Physical activity includes exercise as well as other activities which involve bodily movement and are done as part of playing, working, house chores and recreational activities, shopping, gardening, swimming, house keeping and work-related activities, etc. - Physical activity is a broader term that includes not just exercise but things like: - Walking to class, work, or the store. - Walking for pleasure. - Walking downstairs or down a hill. ## Physical Activity - The term "physical activity" describes many form of movement, including activities that involve the large skeletal muscles. - Activities that involve the small skeletal muscles (e.g. playing board games, drawing, and writing) are important, but they do not provide the health benefits of activities that involve the large skeletal muscles and require substantial energy expenditure. ## Physical Activity is Defined by its Duration, Intensity, and Frequency - **Duration** is the amount of time spent participating in a physical activity session - **Intensity** is the rate of energy expenditure (e.g. light or moderate intensity activity). - **Frequency** is the number of physical activity sessions during a specific time period (e.g. one week). ## FITT Formula - **Frequency**: Number of sessions each week. - **Intensity**: Degree of effort put forth by the individual during exercise. - **Time**: Duration of activity. - **Type**: Mode of exercise being performed. ## What is Exercise Physiology? - The study of how exercise and physical activity *alters* the *structure* and *function* (physiology) of the human body. - The study of how the body (cell, tissue, organ, system) *responds* in *function* and *structure* to *acute* exercise stress and *chronic* physical activity. - It is the study of the *acute* responses and *chronic* adaptations to a wide range of exercise conditions. ## Acute Response to Exercise - How the body responds to an individual bout of exercise, such as running on a treadmill for an hour or undergoing a strength training session. - An individual bout of exercise is called *acute exercise* and the response to that bout of exercise is called an *acute response*. - ***Acute exercise response**: What immediately happens when you begin your routine workout. - Your heart rate will go up, same as your stroke volume (how much blood is pumped from one ventricle during each heartbeat) and blood pressure. Body temperature will increase. ## Response vs. Adaptation - **Short-term** change caused by a stimulus. - **Long-term** change caused by a stimulus. - A *chronic adaptation* refers to the long-term affects on one or more of the body's systems as a person sustains their exercise habit. ## Why Exercise Physiology? - To understand how the basic physiological functioning of the human body is *modified* by *effects* of short- and long-term exercises as well as the mechanisms causing these changes. - Provide quality physical education programs in schools, colleges, and universities that *stimulate* children and adolescents *both physically and intellectually*. - To become lifelong exercisers, students need to understand how physical activity can benefit them, why they take physical fitness tests, and what to do with fitness test results. - Apply the results of scientific research to maximize health, rehabilitation, and/or athletic performance in a variety of populations. - Respond accurately to questions as well as recognize myths and misconceptions regarding exercise. Good advice should be based on scientific evidence. ## In Short, Why Exercise Physiology? - Understand the effects of various exercises on various systems of the body. - Relationship of energy metabolism to performance. - Effectiveness of training programs. - Effects of environmental factors. - Effects of individual differences on fitness development and performance. - Identification of factors that limit performance. - Effectiveness of various rehabilitation programs. - Health and therapeutic effects associated with exercise. - Effects of nutrition on performance. ## Scope - The scope of practice ranges from *apparently healthy* individuals with no known medical problems to patients with documented cardiovascular, pulmonary, metabolic, rheumatoid, orthopedic, and/or neuromuscular diseases and other conditions. - Consider the physiological systems: - Cardiovascular, Respiratory, Nervous, Renal, GI, Temperature Regulation, Endocrine, Muscle, Bone, Skin, Immune, Metabolism. - Exercise tends to disturb homeostasis. - Adaptations of physiological systems tend to minimize this disturbance. ## What is Physical Fitness? - Physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. - Ability of the body's systems to function *efficiently* and *effectively*. ## Physical Fitness - One is "physically fit" if they have the ability to: "Carry out daily tasks with vigor and alertness, without undue fatigue, and with enough energy to enjoy leisure-time. - Participating in physical activity is beneficial to people of all ages. Physical activity contributes to fitness, a state in which people's health characteristics and behaviors enhance the quality of their lives. - Divided into two areas: ## Areas of Fitness ### Health-Related: - Cardiovascular Fitness - Body Composition - Muscular Strength - Muscular Endurance - Flexibility ### Performance-Related - Agility - Balance - Coordination - Movement Time (related to reaction time) - Power - Speed ## Health-Related Fitness - **Cardiovascular Fitness**: Is the ability of the heart, blood cells, and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. - Ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles *during sustained physical activity.* - Regular exercise makes these systems more efficient to be pumped with each stroke, and increasing the number of small arteries in trained skeletal muscles which supply more blood to working muscles. - Exercise *improves* the *respiratory system* by *increasing the amount of oxygen* that is *inhaled* and *distributed* to the body tissues. - **Aerobic Activities** include: - Jogging - Running - Walking - Dancing - Biking - Swimming ## Body Composition - A physical fitness term for the percentage of fat, bone, and muscle in the body. - The relative proportions of *protein, fat, water, and mineral components in the body.* - Healthy adults *males* have 6% to 24% fat; healthy adult *females* have between 14% and 31% fat. - Determined by *height and weight tables or BMI*. ### Classifications for BMI | Classification | BMI | |-----------------------|----------------| | Underweight | <18.5 kg/m² | | Normal Weight | 18.5-24.9 kg/m² | | Overweight | 25-29.9 kg/m² | | Obesity (Class 1) | 30-34.9 kg/m² | | Obesity (Class 2) | 35-39.9 kg/m² | | Extreme Obesity (Class 3) | ≥ 40 kg/m² | ## Body Composition Improvement - Decreasing percentage of fat: - Decrease caloric intake through diet. - Increase caloric expenditure through *physical activity and exercise*. - Moderate decrease in caloric intake and moderate increase in caloric expenditure. ## Muscular Strength - Muscular strength refers to the amount of force a muscle can produce with a single maximal effort. The size of muscle cells and the ability of nerves to activate them are related to muscle strength. - The extent to which muscles can exert force by *contracting against resistance* (e.g. holding or restraining an object or person). ## Muscular Endurance - Muscular endurance is the ability of a muscle or group of muscles to sustain *repeated contractions against a resistance* for an extended period of time. ## Flexibility - It is defined as the range of motion of your joints or the *ability of your joints to move freely*. - It also refers to the mobility of your muscles, which allows for more movement around the joints. - **Range of motion** is the distance and direction your joints can move. - **Mobility** is the ability to move without restriction. - Can *prevent muscle injuries*; improve low-back pain. - **Decreased flexibility** can be caused by: - Sedentary lifestyle (lack of use of muscles) - Age - High amounts of body fat. - Stress ## Performance-Related Fitness - **Agility**: Ability to change the body's position *efficiently*, and requires the integration of isolated movement skills using a combination of *balance, coordination, speed, reflexes, strength, and endurance.* - Agility is the ability to *change the direction of the body in an efficient and effective manner*. ## Balance and Coordination - **Balance** is the ability to stay upright or stay in control of body movement, and *coordination* is the ability to move two or more body parts under control, *smoothly and efficiently*. - There are two types of balance: static and dynamic. ## Reaction Time - Reaction time is the interval time between the presentation of a stimulus and the *initiation of the muscular response to that stimulus*. - A primary factor affecting a response is the number of possible stimuli, each requiring their own response, that are presented. ## Power - It is the rate of doing work. - It is the ability to exert *maximum muscular contraction* instantly in an *explosive burst* of movements. - It is equivalent to an amount of energy *consumed per unit time*. - The unit of power is the joule per second (J/s), *known as the watt*. ## What Exercise Do? - The *repeated use* of exercise to improve physical fitness. ### Adaptations to Exercise - **Acute Adaptations**: The changes in human physiology that occur during exercise or physical activity. - **Chronic Adaptations**: The alterations in the *structure* and *functions* of the body that occur in *response* to the *regular completion* of physical activity and exercise. ## What Does Training Do? - Permits adaptations within the physiological systems to minimize the disturbance to homeostasis resulting from exercise. ## What is Clinical Exercise Physiology? - A sub-component of exercise physiology that involves the application of exercise physiology principles, knowledge and skills for *purposes of the prevention, rehabilitation, or diagnosis* of disease or disability in humans. - Clinical exercise physiologists are responsible for: Exercise testing and evaluation and supervision of safe and effective exercise programs in a healthcare setting. ## Thank You