SPORT PHYSIOLOGYSPORT PHYSIOLOGY

DR.dr.Reni Farenia.,MKesDR.dr.Reni Farenia.,MKes

Sport Physiology and Sport Physiology and FitnessFitness

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

Exercise PhysiologyExercise Physiology The study of the effects of exercise on the The study of the effects of exercise on the

body.body. Body’s responses and adaptations to exercisesBody’s responses and adaptations to exercises

– System to subcellular levelSystem to subcellular level– Acute (short term) to chronic (long term) Acute (short term) to chronic (long term)

adaptationsadaptations Population servedPopulation served

– Elite performerElite performer– People of all ages and abilitiesPeople of all ages and abilities

Background :Background : WHO : exercise increase health and WHO : exercise increase health and

fittness fittness increase work productivity + increase work productivity +

human qualityhuman quality More than 2 000000 death because More than 2 000000 death because

lifestyle ,sedentary, smoking, lifestyle ,sedentary, smoking, eating habit.eating habit.

Historical Historical DevelopmentDevelopment

Specialized area of study mid 1960s and Specialized area of study mid 1960s and 1970s.1970s.

Late 1800s, the use of anthropometry to Late 1800s, the use of anthropometry to measure changes in students’ development measure changes in students’ development after training programs.after training programs.

McKenzie: Investigating effects of exercise McKenzie: Investigating effects of exercise on various systems of the body and the idea on various systems of the body and the idea of preventative medicine (early 1900s)of preventative medicine (early 1900s)

After WWII: increased interest in fitness as a After WWII: increased interest in fitness as a result of youth fitness tests and the results result of youth fitness tests and the results of the physicals of men in the military.of the physicals of men in the military.

Definition : Definition : Exercise is typically a planned

and/or structured physical activity which has an aim. The aim is usually to satisfy either a physical, psychological or social need, or often a mixture of all three

one of the healthiest thingsyou can do for yourself is EXERCISE Reguler exercise and physical Reguler exercise and physical

activity are very important to the activity are very important to the health and abilities of older health and abilities of older people. people.

In fact, studies suggest that not In fact, studies suggest that not exercising is risky behaviour.exercising is risky behaviour.

PA Guide 2008 : PA Guide 2008 : Keyword for ExerciseKeyword for Exercise

Regular physical activity reduces the risk of many adverse Regular physical activity reduces the risk of many adverse health outcomes. health outcomes.

Some physical activity is better than none. Some physical activity is better than none. For most health outcomes, additional benefits occur as the For most health outcomes, additional benefits occur as the

amount of physical activity increases through higher amount of physical activity increases through higher intensity, greater frequency, and/or longer duration. intensity, greater frequency, and/or longer duration.

Most health benefits occur with at least 150 minutes a week Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical walking. Additional benefits occur with more physical activity. activity.

Both Both aerobic (endurance) and muscle-strengthening aerobic (endurance) and muscle-strengthening (resistance(resistance) physical activity are beneficial. ) physical activity are beneficial.

Health benefits occur for children and adolescents, young Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every and middle-aged adults, older adults, and those in every studied racial and ethnic group. studied racial and ethnic group.

The health benefits of physical activity occur for people The health benefits of physical activity occur for people with disabilities. with disabilities.

Jenis aktivitas fisikJenis aktivitas fisik

The benefits of improving fitness for health are :

Being able to sustain an active life in order to contribute to one’s personal needs and/or roles within family, community and society

Improved fitness is inversely linked with the incidence of morbidity of a variety of diseases and all-cause mortality.

.2.

Areas of Study Areas of Study Effects of various exercises on various Effects of various exercises on various

systems of the bodysystems of the body Relationship of energy metabolism to Relationship of energy metabolism to

performanceperformance Effectiveness of training programs Effectiveness of training programs Effects of environmental factorsEffects of environmental factors Effects of individual differences on fitness Effects of individual differences on fitness

development and performancedevelopment and performance

Areas of StudyAreas of Study Identification of factors that limit Identification of factors that limit

performanceperformance Effectiveness of various rehabilitation Effectiveness of various rehabilitation

programs programs Ergogenic aids and exerciseErgogenic aids and exercise Health and therapeutic effects associated Health and therapeutic effects associated

with exercisewith exercise Effects of nutrition on performanceEffects of nutrition on performance

Physical FitnessPhysical Fitness Ability of the body’s systems to function Ability of the body’s systems to function

efficiently and effectivelyefficiently and effectively.. One is “One is “physically fitphysically fit” if they have the ” if they have the

ability to:ability to:– ““carry out daily tasks with vigor and carry out daily tasks with vigor and

alertness, without undue fatigue, and alertness, without undue fatigue, and with ample energy to enjoy leisure-with ample energy to enjoy leisure-time pursuits and to meet unforeseen time pursuits and to meet unforeseen emergencies.”emergencies.”

Physical FitnessPhysical Fitness Health fitnessHealth fitness

– Body compositionBody composition– Cardiorespiratory Cardiorespiratory

enduranceendurance– FlexibilityFlexibility– Muscular Muscular

enduranceendurance– Muscular strengthMuscular strength

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

Physical Activity and Physical Activity and HealthHealth

““Individuals who engage in moderate Individuals who engage in moderate intensity exercise for at least 30 minutes intensity exercise for at least 30 minutes for most, or preferably all, days of the for most, or preferably all, days of the week, can improve their health and week, can improve their health and decrease their risk for disease.”decrease their risk for disease.”

Additional health benefits can be Additional health benefits can be derived from increasing the time derived from increasing the time and/or intensity of physical activity.and/or intensity of physical activity.

It’s never too late to be active!It’s never too late to be active!

Physical Activity, Physical Physical Activity, Physical Fitness, and HealthFitness, and Health

Hypokinetic diseasesHypokinetic diseases– Diseases caused by insufficient physical Diseases caused by insufficient physical

activity, often in conjunction with inappropriate activity, often in conjunction with inappropriate dietary practices.dietary practices.

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

SpecializationSpecialization Cardiac rehabilitationCardiac rehabilitation

– Assessment of cardiovascular functioningAssessment of cardiovascular functioning– Prevention of cardiovascular diseasePrevention of cardiovascular disease– Rehabilitation of individuals with the diseaseRehabilitation of individuals with the disease

Exercise biochemistryExercise biochemistry– Effects of exercise at the cellular levelEffects of exercise at the cellular level– Exercise epidemiologyExercise epidemiology: Relationship : Relationship

between physical activity and mortalitybetween physical activity and mortality– Pediatric exercise sciencePediatric exercise science:Scientific :Scientific

study of the response of the body to study of the response of the body to exercise during childhood and maturation.exercise during childhood and maturation.

Health BenefitsHealth Benefits Enhanced cardiovascular functionEnhanced cardiovascular function Reduction of many cardiovascular disease risk Reduction of many cardiovascular disease risk

factorsfactors Increase ability to perform tasks of daily livingIncrease ability to perform tasks of daily living Reduced risk of muscle and joint injuryReduced risk of muscle and joint injury Improved work performanceImproved work performance Improved physical appearance,self-image, and Improved physical appearance,self-image, and

sound mental healthsound mental health

Health BenefitsHealth Benefits Reduction of susceptibility to depression and anxiety/ Reduction of susceptibility to depression and anxiety/

Management of stressManagement of stress Enhancement of self-concept and esteemEnhancement of self-concept and esteem Socialization through participation in physical activitiesSocialization through participation in physical activities Improved overall general motor performanceImproved overall general motor performance EnergyEnergy Resistance to fatigueResistance to fatigue Mitigate the debilitating effects of old-age or retain a Mitigate the debilitating effects of old-age or retain a

more desirable level of health for a longer period of more desirable level of health for a longer period of timetime

Energy Production for Physical Energy Production for Physical ActivityActivity Use of ATP as energy to perform muscular Use of ATP as energy to perform muscular

activity. Two ways to produce ATP:activity. Two ways to produce ATP: Anaerobic systemAnaerobic system

– Without oxygenWithout oxygen– High energy expenditure, short time (6-60 seconds)High energy expenditure, short time (6-60 seconds)

Aerobic systemAerobic system– With oxygenWith oxygen– Lower rate of energy expenditure, longer period of Lower rate of energy expenditure, longer period of

time (more than 3 minutes)time (more than 3 minutes)

Principles of Fitness Principles of Fitness Training :Training :

Principle of overloadPrinciple of overload– To improve, one must perform more than one’s To improve, one must perform more than one’s

normal amount of exercise.normal amount of exercise. Principle of specificityPrinciple of specificity

– Programs should be designed in relation to Programs should be designed in relation to specific goals in mind.specific goals in mind.

Individual’s initial fitness levelIndividual’s initial fitness level– Assess initial level of fitness to design realistic Assess initial level of fitness to design realistic

program and a starting point.program and a starting point. Progression of programProgression of program

– Increase program as individual becomes adjustedIncrease program as individual becomes adjusted..

Principles of Fitness Principles of Fitness Training :Training :

Individual differencesIndividual differences– Individual’s work, diet, lifestyle, and management of Individual’s work, diet, lifestyle, and management of

stress should be taken into consideration.stress should be taken into consideration. Warm-up, workout, cooldown componentsWarm-up, workout, cooldown components

– Helps prevent injury and prepares body for exercise as Helps prevent injury and prepares body for exercise as well as returns it to a normal state.well as returns it to a normal state.

SafetySafety– Information collected from medical screening, and Information collected from medical screening, and

informing individual of environmental conditionsinforming individual of environmental conditions Behavioral factorsBehavioral factors

– Motivation of individual to adhere to fitness programMotivation of individual to adhere to fitness program

Planning a Fitness Planning a Fitness ProgramProgram Threshold of trainingThreshold of training

– Minimal level of exercise needed to achieve desired Minimal level of exercise needed to achieve desired benefits.benefits.

Target zoneTarget zone– Defines the upper limits of training and the optimal Defines the upper limits of training and the optimal

level of exercise.level of exercise. FITT formulaFITT formula

– Frequency, Intensity, Time, and TypeFrequency, Intensity, Time, and Type– Manipulate these factors to produce an individualized Manipulate these factors to produce an individualized

exercise program.exercise program. Needs and goals of individualNeeds and goals of individual

– Program should meet the goals of the individualProgram should meet the goals of the individual

F.I.T.TF.I.T.T Frequency of 3-5 times per weekFrequency of 3-5 times per week Intensity equal to 60-85 percent Intensity equal to 60-85 percent

of your maximum heart rate.of your maximum heart rate. MHR = 220-ageMHR = 220-age

Time : 20-60 minutesTime : 20-60 minutes Type: Aerobic predominantType: Aerobic predominant

FITT formulaFITT formula FFrequencyrequency

– Number of sessions each weekNumber of sessions each week IIntensityntensity

– Degree of effort put forth by the individual Degree of effort put forth by the individual during exercise.during exercise.

TTime : duration of activityime : duration of activity TType : Mode of exercise being performed ype : Mode of exercise being performed

(jogging, running, walking, dancing, cross (jogging, running, walking, dancing, cross country , skiing)country , skiing)

Target ZoneTarget Zone HRHRMAXMAX=220 bpm - age=220 bpm - age Target zone = 60% to 90% HRTarget zone = 60% to 90% HRMAXMAX Lower threshold target HR= HRLower threshold target HR= HRMAXMAX x 60% x 60% Upper threshold target HR= HRUpper threshold target HR= HRMAXMAX x 90% x 90% Calculations for a 20-year-oldCalculations for a 20-year-old

– HRHRMAXMAX =220-20=200 bpm =220-20=200 bpm– Lower threshold = 200 bpm x 60%=120 bpmLower threshold = 200 bpm x 60%=120 bpm– Upper threshold = 200 bpm x 90%=180 bpmUpper threshold = 200 bpm x 90%=180 bpm

Cardiorespiratory Cardiorespiratory EnduranceEndurance

Body’s ability to deliver oxygen Body’s ability to deliver oxygen effectively to the working muscles to effectively to the working muscles to perform physical activity.perform physical activity.

Most important component of health Most important component of health fitness.fitness.

Helps prevent hypokinetic disease.Helps prevent hypokinetic disease. Concerned with the aerobic efficiency Concerned with the aerobic efficiency

of the body.of the body.

Cardiorespiratory Cardiorespiratory Endurance :Endurance :

Body’s ability to deliver oxygen Body’s ability to deliver oxygen effectively to the working muscles to effectively to the working muscles to perform physical activity.perform physical activity.

Most important component of health Most important component of health fitness.fitness.

Helps prevent hypokinetic disease.Helps prevent hypokinetic disease. Concerned with the aerobic efficiency Concerned with the aerobic efficiency

of the body.of the body.

Body CompositionBody Composition Percentage of body weight composed of fat Percentage of body weight composed of fat

as compared with fat-free or lean tissue.as compared with fat-free or lean tissue.– Determined by height and weight tables or BMIDetermined by height and weight tables or BMI

Obesity is associated with numerous health Obesity is associated with numerous health problems and earlier mortality.problems and earlier mortality.– In 1999, and estimated 61% of adults were either In 1999, and estimated 61% of adults were either

overweight or obese, and 13% of children were overweight or obese, and 13% of children were overweight.overweight.

Determination of the cause of obesity is Determination of the cause of obesity is important.important.

Body CompositionBody Composition Body composition is primarily influenced Body composition is primarily influenced

by nutrition and physical activity.by nutrition and physical activity. Energy balance is important to achieving Energy balance is important to achieving

a favorable body composition.a favorable body composition. Energy expenditure through:Energy expenditure through:

– basal metabolismbasal metabolism (maintenance of essential life (maintenance of essential life functions)functions)

– workwork (including exercise) (including exercise)– excretionexcretion of body wastes of body wastes

Body CompositionBody Composition

Male Female

Average 18% 23%

Desirable 12% or less 18% or less

Lower limit 3% 12%

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 Body Composition Improvement :Improvement : Decreasing percentage of fatDecreasing percentage of fat

– Decrease caloric intake through diet.Decrease caloric intake through diet.– Increase caloric expenditure through physical Increase caloric expenditure through physical

activity and exercise.activity and exercise.– Moderate decrease in caloric intake and moderate Moderate decrease in caloric intake and moderate

increase in caloric expenditure.increase in caloric expenditure. Follow sound practices Follow sound practices

– Obsession with weight loss, in conjunction with Obsession with weight loss, in conjunction with many other factors, many other factors, maymay contribute to the contribute to the development of an eating disorder.development of an eating disorder.

Muscular Strength and Muscular Strength and EnduranceEndurance Muscular strength is the ability of a muscle or Muscular strength is the ability of a muscle or

a muscle group to exert a single force against a muscle group to exert a single force against a resistance.a resistance.

Muscular endurance is the ability of a muscle Muscular endurance is the ability of a muscle or muscle group to exert force repeatedly or or muscle group to exert force repeatedly or over a period of time.over a period of time.

Maintenance of proper posture; protect joints.Maintenance of proper posture; protect joints. Production of power to enhance performance.Production of power to enhance performance. Use it of lose it!Use it of lose it!

ExercisesExercises Isometric exercises Isometric exercises

– Muscle exerts force against an immovable object. Muscle exerts force against an immovable object. – Static contractionStatic contraction

Isotonic exercises Isotonic exercises – Force is generated while the muscle is changing in Force is generated while the muscle is changing in

length.length.– Concentric and Eccentric contractionsConcentric and Eccentric contractions

Isokinetic exercisesIsokinetic exercises– Contractions are performed at a constant velocity.Contractions are performed at a constant velocity.– Cybex and Orthotron machinesCybex and Orthotron machines

Development of Muscular Development of Muscular Strength and EnduranceStrength and Endurance

Principle of Principle of OverloadOverload is critical. is critical. RepetitionRepetition is the performance of a movement is the performance of a movement

through the full range of motion. through the full range of motion. SetSet is the number of repetitions of performed is the number of repetitions of performed

without rest.without rest. StrengthStrength::Low number of repetitions with a Low number of repetitions with a

heavy resistance.heavy resistance. EnduranceEndurance::High number of repetitions with a High number of repetitions with a

low resistance.low resistance. FITT FITT

FlexibilityFlexibility Maximum range of motion possible at a joint Maximum range of motion possible at a joint Joint specificJoint specific: better range of motion in : better range of motion in

some joints than in others.some joints than in others. Can prevent muscle injuries; improve low-Can prevent muscle injuries; improve low-

back painback pain Decreased flexibilityDecreased flexibility can be caused by: can be caused by:

– Sedentary lifestyle (lack of use of muscles)Sedentary lifestyle (lack of use of muscles)– AgeAge– High amounts of body fatHigh amounts of body fat– StressStress

FlexibilityFlexibility ImprovementImprovement of flexibility of flexibility

– BallisticBallistic stretching stretching Momentum generated from repeated bouncing to Momentum generated from repeated bouncing to

stretch.stretch. Not recommended- may overstretch the muscle.Not recommended- may overstretch the muscle.

– StaticStatic stretching stretching Slowly moving into a stretching position and Slowly moving into a stretching position and

holding for a certain period of time (10-30 holding for a certain period of time (10-30 seconds; 5 times).seconds; 5 times).

– Contract-relaxContract-relax technique technique Relaxing of the muscle to be stretched by Relaxing of the muscle to be stretched by

contracting the opposite muscle contracting the opposite muscle (hamstrings/quadriceps)(hamstrings/quadriceps)

Effects of TrainingEffects of Training

Lower oxygen consumptionLower oxygen consumptionLower pulse rateLower pulse rateLarger stroke volumeLarger stroke volumeLower rise in blood pressureLower rise in blood pressureSlower respiration rateSlower respiration rateLower rate of lactic acid Lower rate of lactic acid formationformationFaster return to “normal”Faster return to “normal”

Effects of TrainingEffects of Training

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

Physical Activity & Physical Activity & HealthHealth Adults - 30 minutes of physical Adults - 30 minutes of physical

activity equal to brisk walking on activity equal to brisk walking on most, preferably all, days of the most, preferably all, days of the week.week.

Activity of greater intensity will Activity of greater intensity will yield greater health benefits.yield greater health benefits.

Strength-developing activities at Strength-developing activities at least twice a week.least twice a week.

Thank you Thank you

Thank youThank you