Exercise Physiology and Fitness

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Exercise Physiology and Fitness
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Exercise Physiology and Fitness

• What is exercise physiology?
• What is the role of physical activity and
  exercise in achieving physical fitness and
  health?
• How do you use the FITT formula to design a
  fitness program?
• What are the contributors and deterrents
• to fitness?

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Exercise Physiology

• The study of the effects of exercise on the body.
• Bodys responses and adaptations to exercises
• System to subcellular level
• Acute (short term) to chronic (long term)
  adaptations
• Population served
• Elite performer
• People of all ages and abilities

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Physical Fitness

• Ability of the bodys systems to function
  efficiently and effectively.
• One is physically fit if they have the ability
  to
• carry out daily tasks with vigor and alertness,
  without undue fatigue, and with ample energy to
  enjoy leisure-time pursuits and to meet
  unforeseen emergencies.

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Physical Fitness

• Health fitness
• Body composition
• Cardiorespiratory endurance
• Flexibility
• Muscular endurance
• Muscular strength

• Performance or skill-related fitness
• Agility
• Balance
• Coordination
• Power
• Reaction Time
• Speed

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Physical Activity, Physical Fitness, and Health

• Hypokinetic diseases
• Diseases caused by insufficient physical
  activity, often in conjunction with inappropriate
  dietary practices.
• Dose-response debate
• What kind of activity?
• How much time spent in activity?
• At what intensity should it be performed?
• How often in order to see benefits?

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Physical Activity and Health

• 1996
  
• Individuals who engage in moderate intensity
  exercise for at least 30 minutes for most, or
  preferably all, days of the week, can improve
  their health and decrease their risk for
  disease.
• Additional health benefits can be derived from
  increasing the time and/or intensity of physical
  activity.
• Its never too late to be active!

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Health Benefits

• Enhanced cardiovascular function
• Reduction of many cardiovascular disease risk
  factors
• Increase ability to perform tasks of daily living
• Reduced risk of muscle and joint injury
• Improved work performance
• Improved physical appearance,self-image, and
  sound mental health

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Health Benefits

• Reduction of susceptibility to depression and
  anxiety
• Management of stress
• Enhancement of self-concept and esteem
• Socialization through participation in physical
  activities
• Improved overall general motor performance
• Energy
• Resistance to fatigue
• Mitigate the debilitating effects of old-age or
  retain a more desirable level of health for a
  longer period of time

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Energy Production for Physical Activity

• Use of ATP as energy to perform muscular
  activity. Two ways to produce ATP
• Anaerobic system
• Without oxygen
• High energy expenditure, short time (6-60
  seconds)
• Aerobic system
• With oxygen
• Lower rate of energy expenditure, longer period
  of time (more than 3 minutes)

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Principles of Fitness Training

• Principle of overload
• To improve, one must perform more than ones
  normal amount of exercise.
• Principle of specificity
• Programs should be designed in relation to
  specific goals in mind.
• Individuals initial fitness level
• Assess initial level of fitness to design
  realistic program and a starting point.
• Progression of program
• Increase program as individual becomes adjusted.

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Principles of Fitness Training

• Individual differences
• Individuals work, diet, lifestyle, and
  management of stress should be taken into
  consideration.
• Warm-up, workout, cooldown components
• Helps prevent injury and prepares body for
  exercise as well as returns it to a normal state.
• Safety
• Information collected from medical screening, and
  informing individual of environmental conditions
• Behavioral factors
• Motivation of individual to adhere to fitness
  program

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Planning a Fitness Program

• Threshold of training
• Minimal level of exercise needed to achieve
  desired benefits.
• Target zone
• Defines the upper limits of training and the
  optimal level of exercise.
• FITT formula
• Frequency, Intensity, Time, and Type
• Manipulate these factors to produce an
  individualized exercise program.
• Needs and goals of individual
• Program should meet the goals of the individual

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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

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Cardiorespiratory Endurance

• Bodys ability to deliver oxygen effectively to
  the working muscles to perform physical activity.
• Most important component of health fitness.
• Helps prevent hypokinetic disease.
• Concerned with the aerobic efficiency of the body.

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Cardiorespiratory Endurance

• Frequency 3 to 5 times per week
• Intensity 60 to 90 HRMAX
• Time 20 - 30 minutes
• Type Aerobic activities
• Jogging
• Running
• Walking
• Dancing
• Cross Country Skiing
• Biking
• Swimming

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Target Zone

• HRMAX220 bpm - age
• Target zone 60 to 90 HRMAX
• Lower threshold target HR HRMAX x 60
• Upper threshold target HR HRMAX x 90
• Calculations for a 20-year-old
• HRMAX 220-20200 bpm
• Lower threshold 200 bpm x 60120 bpm
• Upper threshold 200 bpm x 90180 bpm

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Muscular Strength and Endurance

• Muscular strength is the ability of a muscle or a
  muscle group to exert a single force against a
  resistance.
• Muscular endurance is the ability of a muscle or
  muscle group to exert force repeatedly or over a
  period of time.
• Maintenance of proper posture protect joints.
• Production of power to enhance performance.
• Use it of lose it!

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Exercises

• Isometric exercises
• Muscle exerts force against an immovable object.
• Static contraction
• Isotonic exercises
• Force is generated while the muscle is changing
  in length.
• Concentric and Eccentric contractions
• Isokinetic exercises
• Contractions are performed at a constant
  velocity.
• Cybex and Orthotron machines

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Development of Muscular Strength and Endurance

• Principle of Overload is critical.
• Repetition is the performance of a movement
  through the full range of motion.
• Set is the number of repetitions of performed
  without rest.
• Strength
• Low number of repetitions with a heavy
  resistance.
• Endurance
• High number of repetitions with a low resistance.
• FITT

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Flexibility

• Maximum range of motion possible at a joint
• Joint specific better range of motion in some
  joints than in others.
• 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

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Flexibility

• Improvement of flexibility
• Ballistic stretching
• Momentum generated from repeated bouncing to
  stretch.
• Not recommended- may overstretch the muscle.
• Static stretching
• Slowly moving into a stretching position and
  holding for a certain period of time (10-30
  seconds 5 times).
• Contract-relax technique
• Relaxing of the muscle to be stretched by
  contracting the opposite muscle
  (hamstrings/quadriceps)
• Measurement of flexibility-goniometer

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Goniometer
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Conducting Fitness Programs

• Provide for cognitive and affective goals as well
  as physical activity.
• Make fitness enjoyable.
• Establish goals and a plan of action to attain
  them.
• Monitor progress.
• Provide for maintenance of fitness.
• Fitness requires personal commitment.

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Effects of Training

• Lower oxygen consumption
• Lower pulse rate
• Larger stroke volume
• Lower rise in blood pressure
• Slower respiration rate
• Lower rate of lactic acid formation
• Faster return to normal

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Effects of Training

• Greater cardiorespiratory efficiency.
• Greater endurance.
• More work can be performed at less cost.
• Improvement in fitness components.
• Coordination and timing of movements are better.

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Physical Activity Health

• Adults - 30 minutes of physical activity equal to
  brisk walking on most, preferably all, days of
  the week.
• Activity of greater intensity will yield greater
  health benefits.
• Strength-developing activities at least twice a
  week.

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Deterrents to Fitness

• Dietary practices
• Tobacco
• Excessive alcohol consumption
• Use of drugs
• Inappropriate stress management approaches