its about fitness and exercise physiology .benficial for the student who read phsiology .i think its help you alot.

1. EXERCISE PHYSIOLOGY
DR Um.e.rubab

2. Exercise Physiology and
Fitness

3. 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?

4. Exercise Physiology
The study of the effects of exercise on the body.
Body’s 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

5. 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.”

6. 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

7. 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?

8. 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!

9. 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

10. 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

11. 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)

12. 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.

13. 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

14. 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

15. 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

16. 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.

17. 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

18. 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!

19. 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

20. 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

21. 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

22. 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

23. Goniometer

24. 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.

25. 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”

26. 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.

27. 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.

28. Deterrents to Fitness
Dietary practices
Tobacco
Excessive alcohol consumption
Use of drugs
Inappropriate stress management
approaches