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Definitions Redo
Definitions Redo
Definitions Redo
Exercise
Jessica Dang
Exercise
The word that comes to mind when “exercise” is mention is movement. Exercise is a
conventional form of physical activity and requires the body’s momentum to exhaust our
muscles meanwhile works wonders for our body. It is considered one of the better methods to
improve and maintain physical well-being and mental stability. The effects are proven to be
The important component for any movement is energy by food consumption. The aerobic system
creates adenosine triphosphate, a molecule responsible for transporting energy throughout the
body, which then will allow calcium to be released for skeletal muscle contraction (Sakamoto
and Goodyear, 2002; Ji et al., 2004). During exercise, the body’s temperature rises, the heart rate
and blood circulation increases to migrate oxygen everywhere in the body. The central nervous
system and the pituitary gland release endorphins, a hormone that alleviates pain and boosts
euphoria. Additionally, strength training creates tears in the muscle fibers in order to repair itself
stronger in mass for exercises like weight lifting or resistance workouts. The image below from
Fitness Genes depicts the physiologic difference in ATP production between different exercises
such as high power, power and short duration, and endurance (Hooijman, 2016)
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Benefits of Exercise
Physical activity has the efficacy to aid treatments or prevent illnesses such as: cardiovascular
and pulmonary diseases, metabolic disorders, muscle cancer, bone cancer, and diabetes (Pedersen
and Saltin, 2006; Warburton et al., 2006a). Exercise is recommended at least three to five times a
week in order to gain the most benefits. In addition, working out can increase flexibility,
strength, balance, endurance, and heighten cognitive functions (Lee, 2007). The brain is capable
of reshaping with long term effects of exercise (Zhao et al., 2020). Even with moderate exercise,
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it can lower 20% or more in mortality. (Myers et al., 2004). Otherwise, lack of exercise can be
deteriorating to the human body and have potential risk for obesity, high blood pressure or
cholesterol, weakening the bones and muscles (Fox and Haskell, 1968). In the imagine of
Exercise has a wide range of categories to choose and preference from for any age. People who
love endurance will choose a more vigorous method like running, bicycling, swimming, and
more. Endurance activities will improve the lungs, cardiovascular, and the circulatory system.
The most common exercise for strength is to weight lift or resistance train. Strength training will
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increase muscle mass therefore protecting parts of the body, strengthening bones and joints.
Flexibility consist of stretching exercises such as yoga or tai chi can provide strength along with
mindful medication which is great for cognitive functions. In the image below from Premier
Health (2019) illustrates the recommended time frame to perform different activities daily.
The three strategies I used were graphics, principle of operations, and examples. I used a graph
that shows an overview how energy in the muscles are produced. The second graphic I used was
to show how exercise does a variety of changes in our bodies. The third graph I used shows
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examples of different exercises and a chart showing what is the recommended duration. For
principles of operations, I noted “The impact on exercise” and the body, explaining what happens
in the body during these events. For examples, I have included various activities that are
considered exercise.
References
Health Designs. (2018, July 3). What Actually Happens to Your Body When You Exercise?
https://www.healthdesigns.net/how-exercise-benefits-the-body/#:
%7E:text=Exercise%20increases%20your%20heart%20rate,Endorphins%20are%20rel
eased
Vina, J., Sanchis-Gomar, F., Matinez-Bello, V., & Gomez-Cabrera, MC. (2012). Exercise acts as
j.1476-5381.2012.01970.x
Zhao, J., Jiang, W., Wang, X., Cai, Z., Liu, Z., & Liu, G. (2020) Exercise, brain plasticity, and
Yu, Q., Herold, F., Becker, B., Klugah-Brown, B., Zhang, Y., Perrey, S., Veronese, N., Müller, N.
G., Kramer, A. F., & Zou, L.. (2021). Cognitive benefits of exercise interventions: an
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fMRI activation likelihood estimation meta-analysis. Brain Structure & Function, 226(3), 601–
619. https://doi.org/10.1007/s00429-021-02247-2
Graphic 1: Fitnessgenes. (2016). How your muscles work: The energy systems used during
systems-used-during-exercise/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3448908/
Graphic 3: A. (2019, May 14). The right kind of exercise - Alaska Premier Health. Alaska