PHYSICAL TRAINING AND HEALTH

BY VISITH DANTANARAYANA201

THE SYSTEMATIC USE OF EXERCISES TO PROMOTE BODILY FITNESS AND STRENGTH.

DEFINITION

QUOTES

The quality of being suitable to perform a particular task.

Before the industrial revolution, fitness was the capacity to carry out the day’s activities without undue fatigue.

However with automation and changes in life styles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

PHYSICAL FITNESS

Around 1950, perhaps consistent with the INDUSTRIAL REVOLUTION and the TREATISE OF WORLD WAR II, the term fitness increased in western vernacular by a factor of ten.

FACTS

A HOLISTIC DEFINITION COINED BY GREG GLASSMAN:

“Increased work capacity across broad times and modal domains; mastery of several attributes of fitness including strength, endurance, power, speed, balance and coordination and being able to improve the amount of work done in a given time with any of these domains.”

MODERN DEFINITION

A WELL ROUNDED FITNESS PROGRAM WILL IMPROVE A PERSON IN ALL ASPECTS OF FITNESS, RATHER THAN ONE, SUCH AS ONLY CARDIO/RESPIRATORY ENDURANCE OR ONLY WEIGHT TRAINING.

Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as MYOKINES which promote the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.

BENEFITS

The term myokine refers to cytokines and other peptides that are produced, expressed, and released by muscle fibers and exert either autocrine, paracrine or endocrine effects.

The present definition of this term is attributed to Dr. Bente Klarlund Pedersen.

MYOKINES

IMPORTANCE

Specific or task-oriented fitness is a person's ability to perform in a specific activity with a reasonable efficiency. Specific training prepares athletes to perform well in their sports.

1. HIIT2. RESISTANCE TRAINING3. CARDIVASCULAR TRAINING4. INTENSIVE TRAINING

TRAINING

HILL RUNNING

INTENSIVE TRAINING

Requires a level of fitness to begin with, the exercise is particularly good for the leg muscles.

SAND JOGGING

INTENSIVE TRAINING

Creates less strain on leg muscles than running on grass or concrete. This is due to the fact that sand collapses beneath your foot softening the landing. Sand training is an effective way to lose weight and become fit as its proven you need more effort (1 and a half times more) to run on the soft sand than on a hard surface.

WATER JOGGING

INTENSIVE TRAINING

A form of exercise that decreases strain on joints and bones. The water supplies minimal impact to muscles and bones which is good for those recovering from injury. Furthermore the resistance of the water as you jog through it provides an enhanced effect of exercise (The deeper you are the greater the force needed to pull your leg through).

MARATHON

INTENSE COMBINATIONS

OR HIGH INTENSITY INTERVAL TRAININGHigh Intensity Interval Training consists of repeated, short bursts of exercise, completed at a high level of intensity. These sets of intense activity are followed by a predetermined time of rest or low intensity activity.

HIIT

JOGGING

BIKING

SWIMMING

WALKING

ELLIPTICAL TRAINING

CARDIOVASCULAR TRAINING

RESISTANCE TRAINING

• STRENGTH• ANAEROBIC ENDURANCE• SIZE OF SKELETAL MUSCLE

Staying active and exercising regularly builds up a stronger heart.

Engaging in a physical activity will create a rise in blood pressure, once the activity is stopped, however, the individual’s blood pressure will return to normal.

The more physical activity that one engages in, the easier this process becomes, resulting in a more ‘fit’ individual. Through regular physical fitness, the heart does not have to work as hard to create a rise in blood pressure, which lowers the force on the arteries, and lowers the over all blood pressure.

EFFECTS

MEDIATOR: MYOKINES RESEARCH BASED EXPLANATION. A novel myokine (SPARC), inhibits

tumorigenesis in mice. The authors state: "A single bout of exercise increased the expression and secretion of SPARC in skeletal muscle in both mice and humans.

SPARC : Secreted protein acidic and rich in cysteine

CANCER PREVENTIVE EFFECT

In an azoxymethane-induced colon cancer mouse model, regular low-intensity exercise significantly reduced the formation of aberrant crypt foci in wild-type mice but not in SPARC-null mice.

Furthermore, regular exercise enhanced apoptosis in colon mucosal cells and increased the cleaved forms of caspase-3 and caspase-8 in wild-type mice but not in SPARC-null mice.

SPARC

Physical activity effects one’s blood pressure, cholesterol levels, blood lipid levels, blood clotting factors and the strength of blood vessels. All factors that directly correlate to cardiovascular disease. It also improves the body’s use of Insulin. People who are at risk for diabetes, Type 2 (insulin resistant) especially, benefit greatly from physical activity because it activates a better usage of insulin and protects the heart. Those who develop diabetes have an increased risk of developing cardiovascular disease. In a study where a sample of around ten thousand adults from the Third National Health and Nutrition Examination Survey, physical activity and metabolic risk factors such as insulin resistance, inflammation, dyslipidemia were assessed. The study adjusted basic confounders with moderate/vigorous physical activity and the relation with CVD mortality. The results displayed physical activity being associated with a lower risk of CVD mortality that was independent of traditional metabolic risk factors.

PREVENTION OF CVD

WEIGHT CONTROL

STRENGTH TRAINING INCREASES THE AMOUNT OFLEAN MUSCLE AND ROBS THE BODY OF FATDEPOSITS.

Regular exercise is effective for preventing the age-related decline in cognition and improving overall neuropsychological function.

NEUROPSYCHOLOGICAL EFFECTS

Muscle loss, also known as SARCOPENIA, is increasingly being seen as an important facet of ageing.

THE ACCUMULATION FREE RADICALS IN THE MITOCHONDRIA OF LARGELY INACTIVE MUSCLES DAMAGE THE MITOCHONDRIA, THUS, DAMAGING THE RYANODINE; THE MOLECULE RESPONSIBLE FOR THE MAINTENANCE OF CALCIUM IN THE SARCOLEMMA.

EXERCISE MAY BE THE BEST ANTI-AGEING PILL

WHEN THE RYANODINE RECEPTOR1 IS DAMAGED THE CALCIUM IONS LEAK OUT, THUS, WEAKENING THE CONTRACTION OF MUSCLES. THIS HAS PROVEN TO ENHANCE AGEING.

HOWEVER IN THE MUSCLES OF A CONSTANT EXERCISER THE ACCUMULATION OF FREE RADICALS IS LARGELY REDUCED DUE TO THE BOOSTED ACTIVITY IN THE MITOCHONDRIA.

CONTINUED

THE MITOCHONDRIAL FUNCTION OF LIFELONG EXERCISERS IS LIKE THAT OF SOMEONE HALF THEIR AGE.

ONE OF THE BEST ANTI-AGEING PILLS IS TO STAY ACTIVE.

CONTINUED

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