Exercise Physiology and Fitness

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 deterrentsto fitness?

Exercise Physiology

The study of the effects of exercise on the body. Body’s responses and adaptations to exercises

System to subcellular levelAcute (short term) to chronic (long term) adaptations

Population servedElite performerPeople of all ages and abilities

Physical Fitness

Ability of the body’s 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.”

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

Physical Activity, Physical Fitness, and Health Hypokinetic diseases

Diseases caused by insufficient physical activity, often in conjunction with inappropriate dietary practices.

Dose-response debateWhat kind of activity? How much time spent in activity?At what intensity should it be performed?How often in order to see benefits?

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.

It’s never too late to be active!

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

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

Energy Production for Physical Activity

Use of ATP as energy to perform muscular activity. Two ways to produce ATP:

Anaerobic systemWithout oxygenHigh energy expenditure, short time (6-60 seconds)

Aerobic systemWith oxygenLower rate of energy expenditure, longer period of time

(more than 3 minutes)

Principles of Fitness Training Principle of overload

To improve, one must perform more than one’s normal amount of exercise.

Principle of specificity Programs should be designed in relation to specific goals in

mind. Individual’s 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.

Principles of Fitness Training Individual differences

Individual’s 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

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

FITT formula Frequency

Number of sessions each week Intensity

Degree of effort put forth by the individual during exercise.

TimeDuration of activity

TypeMode of exercise being performed

Cardiorespiratory Endurance Body’s 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.

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

Target Zone

HRMAX=220 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 =220-20=200 bpmLower threshold = 200 bpm x 60%=120 bpmUpper threshold = 200 bpm x 90%=180 bpm

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!

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 exercisesContractions are performed at a constant velocity.Cybex and Orthotron machines

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

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

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

Goniometer

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.

Effects of Training

Lower oxygen consumptionLower pulse rateLarger stroke volumeLower rise in blood pressureSlower respiration rateLower rate of lactic acid formationFaster return to “normal”

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.

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.

Deterrents to Fitness

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

approaches