EXERCISE & HEALTH

OBJECTIVES:-

DISCUSS THE EFFECTS OF EXERCISE ON THE BODY AND BENEFITS OF MAINTAINING A

PHYSICALLY FIT BODY

- Long term and Short term effects

- Benefits to the prevention of chronic diseases

- VO2 max and Cardiac efficiency

WHAT IS EXERCISE ?

Exercise is physical activity that is planned, structured and repetitive for the purpose of

conditioning any part of the body used to improve health and maintain fitness. Generally you

work up sweat, breath heavily and increase heart rate during exercise.

CATEGORIES OF EXERCISE

- Aerobic Exercise

- Anaerobic Exercise

- Agility Training Exercise

AEROBIC EXERCISE: Aerobic exercise aims to improve how the body uses oxygen. Most aerobic

exercise takes place at average levels of intensity over longer periods. An aerobic exercise

session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic

exercise mostly uses large muscle groups.

ANAEROBIC EXERCISE: Anaerobic exercise does not use oxygen for energy. People use this

type of exercise to build power, strength, and muscle mass. These exercises are high-intensity

activities that should last no longer than around 10 minutes. Anaerobic exercises include

weightlifting, sprinting, intensive and fast skipping with a rope and isometrics( planks, wall sit

and many other yoga poses).

AGILITY TRAINING EXERCISE: Agility training aims to improve a person’s ability to maintain

control while speeding up, slowing down, and changing direction. In tennis, for example, agility

training helps a player maintain control over their court positioning through good recovery

after each shot. People who take part in sports that heavily rely on positioning, coordination,

speed, and balance need to engage in agility training regularly.The following sports are

examples of ones that require agility: tennis, football, hockey, badminton, volleyball, basketball,

martial arts, boxing, wrestling.

BENEFITS OF AEROBIC EXERCISE

- Improves muscle strength in the lungs, heart, and whole body

- Lowers blood pressure

- Improves circulation and blood flow in the muscles

- Increases the red blood cell count to enhance oxygen transportation

- Reduces the riskTrusted Source of diabetes, stroke, and cardiovascular disease (CVD)

- Improves life expectancyTrusted Source and symptoms for people with coronary artery

diseases

- Stimulates bone growth and reduces the risk of osteoporosis when at high intensity
 - Improves sleep hygiene

- Enhances stamina by increasing the body’s ability to store energy molecules, such as

fats and carbohydrates, within muscle

SHORT TERM EFFECTS OF AEROBIC EXERCISE ON THE DIFFERENT SYSTEMS OF THE BODY

The Circulatory System

- more nerve impulses to the heart pacemaker, increasing heart rate.

- more adrenaline secretion, increasing heart rate.

- nitric oxide secretion, dilating arterioles, which increases blood flow back to the heart

and increases cardiac output.

- diversion of blood to muscles by changes in dilation of arterioles.

- dilation of arterioles supplying skin capillaries, increasing heat loss from the skin.

The Gaseous Exchange System

- breathing rate increases.

- increases in the acidity of the blood are detected by chemoreceptors; information is

then sent to the brain, which increases rate and extent of diaphragm and intercostal

muscle contractions.

- tidal volume increases(the amount of air that moves in or out of the lungs with each

respiratory cycle).
LONG TERM EFFECTS OF AEROBIC EXERCISE ON THE DIFFERENT SYSTEMS OF THE BODY

Changes in muscles mass.

- an increase in the cross-sectional area of slow-twitch muscle fibres.

- an increase in the number and size of mitochondria in the muscle fibres and therefore

an increase in respiratory enzymes.

- an increase in the number of capillaries in the muscle, and also in the ratio of capillaries

to muscle fibres.

- increase in the concentration of myoglobin in the muscle.

- an increase in the glycogen stores, which can be rapidly broken down to glucose for use

as a respiratory substrate.

Changes in VO2 Max and the Circulatory system.

- an increased number of red blood cells. This increases the ability of the blood to carry

oxygen.

- an increase in the size of the heart muscle, especially in the walls of the left ventricle.

This increases the force with which the muscle can contract and force blood out of the

heart.

- an increase in stroke volume.

- an increase in cardiac efficiency.

Changes in the Gaseous Exchange system.

- increases the rate at which oxygen can be brought into the body and carbon dioxide

removed.