how exercise affects the systems of your body. physical health how well your body functions why...
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Unit 2 - Physical HealthHow Exercise Affects the Systems of Your
Body
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Physical HealthHow well your body functionsWhy exercise?
Can help prevent: Cardiovascular disease Certain cancers Diabetes High Blood Pressure
Improves Stamina, Flexibility, and StrengthControls WeightImproves Quality of Life
Affects both social and mental health
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Physical HealthAffects every system in your bodyKey systems to be discussed:
CardiovascularRespiratoryMuscularSkeletalNervous
Brain
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Cardiovascular SystemCardiovascular System – AKA the Circulatory System – is an
organ system that encompasses the heart and blood vessels of the body
Function - carries blood, oxygen, and nutrients to organs and tissues of the body, and carries waste and carbon dioxide from these tissues for removal from the body
Heart causes blood to flow away from the heartBodily movement causes blood to efficiently flow back to the heart
Muscles pressing on veins help push blood back towards the heart
The heart is a constantly working muscle
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The HeartAny exercise will strengthen muscle
More exercise = stronger heart
Stronger heart = less work to do at restHigher cardiac output – more blood is expelled from the
heart per beat
Less work to do at rest = lower resting heart rate (RHR)
More exercise = better blood and oxygen flow
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Blood Vessels and PressureIncreased exercise will increase cardiac
output and lower heart rate
Helps regulate fluid and promotes capillary formation
Amount of fluid in blood greatly determines blood pressureMore fluid = more pressure
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Respiratory SystemFunction - to supply the blood with oxygen in
order for the blood to deliver oxygen to all parts of the body
Made up ofMouthNoseTracheaLungsDiaphragm
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Respiratory SystemImproves lung capacityBlood flow increases to alveoli
Allows better Oxygen / CO2 exchange
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Respiratory SystemControls mucus which may settle in the lungs
Increases endurance of Diaphragm and Intercostals
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Muscular SystemHelps with strength and endurance
Supply and demandThe more you exercise, the more demand there
is on your muscles which leads to an increase in strength and endurance
More exercise = more blood flow = increased muscle growth
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Diagram of a Skeletal Muscle
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Muscular System1. Increase workload = increased stress on muscles2. Increased stress result in micro-tears in muscle
fibers3. Natural repair process repairs the tear
a) Overcompensates by adding bigger cells to build a stronger fiber.
b) Over time, this repeated process of teardown and re-build will result in muscle growth
Hypertrophy – muscle growth Your body does not actually make more muscle but the muscle
fibers which make up your muscle get larger
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Muscular SystemAn established exercise routine results in an
increase in Mitochondria in musclesMitochondria use oxygen to create energy
Glucose + Pyruvate + NADH = ATP (adenosine triphosphate)
Process occurs because of the presence of oxygen
Increase in number of blood vessels in muscle tissue
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Muscular SystemSkill - a learned ability to bring about the
result you want with maximum certainty and efficiency
Four components a skill must have:It is learnedHas an end resultShould be performed under controlShould use the minimum amount of energy
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Muscular SystemLearning a new skill…Information Processing
When we are learning a new skill our brains must take in, process and use a lot of information about the skill and environment.
Four steps for information processing when learning a new skill take place…
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Muscular System1. Input – information your brain receives
(what you see, hear, and feel)
2. Decision Making – brain processes this information and decides how to react
3. Output – a result of your decision
4. Feedback – shows success or failure
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Muscular SystemTwo types of feedback
Intrinsic – how performing the skill felt
Extrinsic – effectiveness of the performance and judgment by coaches, parents, teammates, etc. Did the ball land where you wanted it to? Did your coaches tell you how to perform better?
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Muscular SystemSkills are either basic or complexBasic Motor Skills
Most are learned at an early ageTransferable between different sports and situationsMust be mastered before moving on to complex skillsExamples - running, hopping, dodging an opponent
Complex Motor SkillsRequire more coordination and controlTend to be specific to a particular sport (i.e. non-
transferable)A lot of practice to masterExamples - smash shot in badminton, a tennis serve,
basketball lay-up
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Muscular SystemSkills can be either open or closedOpen Motor Skills – affected by external
factorsHitting a pitched baseball will be affected by
your position, the position of your opponents, the type and speed of pitch, playing conditions, previous at-bats, etc.
Closed Motor Skills - performance is self-controlled with very little effect from environment or other peopleSuccessfully throwing a dart to a specific
target is completely in the individual’s control.
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Muscular SystemOpen and closed continuum
Most skills fall in between open and closed The more outside factors there are, the more open a
skill will be
Why is goaltending in hockey more closed than competitive sailing?
Which is a more open skill, hitting a ball off of a tee or hitting a pitched ball? Why?
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Muscular SystemNeuromuscular effects
Neuromuscular system is the interaction between your muscles and the nerves that control them
Increase in repetitive exercise = more muscle fibers to be activated and better timing of muscle contractions
Leads to increased strength and coordination
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Muscular SystemTwo types of practice
Blocked and random
Blocked - a learner performs a single skill over and over, with repetition being the key 50 free throws, 50 elbow jumpers, 50 baseline
jumpers
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Muscular SystemRandom – a learner works on a number of
different skills in combination with each other, randomly working trials and patterns of one and then the next and the nextOne 17-foot jump shot, back pedal to your
three-point line, side-shuffle in defensive stance across the court, dribble a basketball, make a chest pass, cut to the basket, box-out for a rebound
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Muscular System
Which do you think leads to better learning?
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Muscular System
Blocked – performing an action over and over again without break causes the individual to stop thinking about the solution
Becomes a mindless activityEvidence shows it leads to a false sense of
accomplishment when practicing in controlled, blocked sessions.
Used for beginners learning a new, complex motor skill
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Muscular SystemRandom
Forces the learner to become more actively engaged in the learning process by preventing simple repetitions of actions.
Gives the learner more meaningful and distinguishable memories of the various tasks, increasing memory strength and decreasing confusion among tasks.
Causes the learner to forget the short-term solutions (from working memory) to the movement problem after each task change.
Forgetting the short-term solution forces the learner to generate the solution again on the task’s next trial, which is beneficial to learning.
“Forgetting facilitates learning”
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Muscular SystemMajor points:
Physical activity promotes strength, endurance, and coordination
Circulatory and nervous system adapt to physical demands
Practicing new motor skills places demand on the neurons in your brain to work harder to learn how to master the skill
Basic before complexContinuous relearning leads to retention
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Skeletal SystemConsists of:
Bones, ligaments, and cartilage
Functions - support, movement, protection, blood cell production, calcium storage and endocrine regulation
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Skeletal SystemDiagram of a Bone
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Skeletal SystemBones
Contain marrow that produce blood cellsLigaments
Fibrous connective tissue attached to bones and many internal organs Helps limit movements induced by tendons Keeps internal organs in place
CartilageHolds some bones together, helps in the
formation of bones in growing children and prevents bones from rubbing each other.
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Skeletal SystemPhysical Activity promotes:
Increased synovial fluid production
Maintains and increases joint range of movement
Increased bone density
Stronger ligaments
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Skeletal SystemSynovial Fluid – oil-like fluid produced at
joints to keep cartilage lubricated and nourishedProduction of synovial fluid is an acute (short-
term) response to exercise More exercise means = more synovial fluid Joints need regular exercise to stay lubricated,
nourished and healthy. More fluid = better range of motion Lack of exercise causes joints to “dry up”
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Skeletal SystemIncreased Bone Density
Weight-bearing and cardiovascular exercises put stress on bones
Body responds by creating osteoblastsOsteoblasts – cells which build new bone and
make bones stronger and denserIncreased bone density helps prevent
osteoporosisOsteoporosis – weakening of bone
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Skeletal SystemStronger Ligaments
Ligaments are exposed to the same stresses of exercise
Slowly develop strength
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Nervous System – The BrainMore exercise = better blood flow to the
brain
Exercise causes the release of endorphins which make you feel good
Studies show consistent exercise = better brain development in children
Underuse will result in a decline in function
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The BrainExercise seems to slow or reverse the natural
declination of brain function starting in our twenties.
New studies seem to show that adult brains are capable of neurogenesis (creation of new brain cells)Adults were previously thought to be unable to
do thisExercise is thought to jumpstart
neurogenesisExercise seems to prompt an increase in
Brain-Derived Neurotropic Factor (BDNF)Exercise does not have to be exhaustive!
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The BrainBDNF:Strengthens brain cells and axonsFortifies connections among neurons and
sparks neurogenesisMost people have higher levels of BDNF in
blood after exerciseThis does not fully explain all the brain
changes associated with exercise