EXERCISE AND SPORTS SCIENCE

What is SPORTS SCIENCE?

Sport science is a discipline that studies

the application of treatment and
prevention of injuries related to sports
medicine. The study of sport science
traditionally incorporates areas
of physiology, psychology,
and biomechanics but also includes other
topics such as nutrition and diet,
 ORIGIN OF EXERCISE PHYSIOLOGY

Ancient Greece
-Greek physician, surgeon, and
philosopher.
- wrote 87 detailed essays about
improving health (proper nutrition),
aerobic fitness, and strengthening
muscles.
 AREAS OF SPORTS SCIENCE

• Exercise Physiology
- Greek word (physis) meaning
“nature, “origin” and (-logia),
meaning the scientific study
of function in living systems.
- A sub-discipline of biology, its focus
is in how organisms, organ
systems, organs, cells, and bio-
molecules carry out the chemical or physical
functions that exist in a living system.
BIOMECHANICS
- is the study of the structure and function
of biological systems such
as humans, animals, plants, organs, and cells by means
of the methods of mechanics.
-Biomechanics in sports, can be stated as the
muscular, joint and skeletal actions of the body during
the execution of a given task, skill and/or technique.
Proper understanding of biomechanics relating to
sports skill has the greatest implications on: sport's
performance, rehabilitation and injury prevention,
along with sport mastery. One could say that best
athlete is the one that executes his or her skill the best.
SPORTS MEDICINE
- also known as sport and exercise
medicine, is a branch of medicine that deals
with physical fitness and the treatment and
prevention of injuries related to sports and exercise.
COMMON SPORTS INJURIES
-concussion, muscle crumps, ACL
sprains, ACL tears, ankle sprains, shin splints,
muscle strains.
SPORTS PSYCHOLOGY
-is an interdisciplinary science that
draws on knowledge from many related fields
including biomechanics,physiology, kinesiology and psy
chology. It involves the study of how psychological
factors affect performance and how participation in
sport and exercise affect psychological and physical
factors. In addition to instruction and training of
psychological skills for performance improvement,
applied sport psychology may include work with
athletes, coaches, and parents regarding injury,
rehabilitation, communication, team building, and
career transitions.
SPORTS NUTRITION
- is the study and practice
of nutrition and diet as it relates to athletic
performance. It is concerned with the type and
quantity of fluid and food taken by an athlete, and
deals with nutrients such as vitamins, minerals,
supplements and organic substances such
as carbohydrates, proteins and fats. Although an
important part of many sports training regimens, it
is most commonly considered in strength sports
(such as weight lifting and bodybuilding) and
endurance sports (for
example cycling, running, swimming).
 EXERCISE SCIENCE PRINCIPLES

-In the study of exercise science, there are several

universally accepted scientific exercise training
principles that must be followed in order to get the
most from exercise programs and improve both
physical fitness and sports performance. To design
an optimal exercise program, workout or training
schedule, a coach or athlete needs to adhere to the
follow six principles of exercise science.
1. The Principle Of Individual Differences

• The principle of individual differences simple means

that, because we all are unique individuals, we will
all have a slightly different response to an exercise
program. This is another way of saying that "one
size does not fit all" when it comes to exercise.
Well-designed exercise programs should be based
on our individual differences and responses to
exercise.
2. The Principle of Overload
• The exercise science principle of overload states
that a greater than normal stress or load on the
body is required for training adaptation to take
place. What this means is that in order to improve
our fitness, strength or endurance, we need to
increase the workload accordingly. In order for a
muscle (including the heart) to increase strength, it
must be gradually stressed by working against a
load greater than it is used to. To increase
endurance, muscles must work for a longer period
of time than they are used to or at a higher
intensity.
3. The Principle of Progression
• The principle of progression implies that there is an
optimal level of overload that should be achieved,
and an optimal time frame for this overload to
occur. A gradual and systematic increase of the
workload over a period of time will result in
improvements in fitness without risk of injury. If
overload occurs too slowly, improvement is unlikely,
but overload that is increased too rapidly may result
in injury or muscle damage. For example, the
weekend athlete who exercises vigorously only on
weekends violates the principle of progression and
most likely will not see obvious fitness gains.
4. The Principle of Adaptation

• Adaptation refers to the body's ability to adjust to

increased or decreased physical demands. It is also
one way we learn to coordinate muscle movement
and develop sports-specific skills, such as batting,
swimming freestyle or shooting free throws.
Repeatedly practicing a skill or activity makes it
second-nature and easier to perform. Adaptation
explains why beginning exercisers are often sore
after starting a new routine, but after doing the
same exercise for weeks and months they have
little, if any, muscle soreness.
6. The Principle of Specificity
• The Specificity Principle simply states that exercising
a certain body part or component of the body
primarily develops that part. The Principle of
Specificity implies that, to become better at a
particular exercise or skill, you must perform that
exercise or skill. A runner should train by running, a
swimmer by swimming and a cyclist by cycling.
While it's helpful to have a good base of fitness and
to do general conditioning routines, if you want to
be better at your sport, you need to train
specifically for that sport.
 CLASSIFICATION OF EXERCISE
Assisted Exercise
Resisted exercise
Therapeutic Exercise
 Basic Plan for Set Exercise
• Exercise for Beginners - Setting Up a Complete Program
• A well-rounded program includes cardio, weight
training and flexibility. Knowing how to put these together in
a week of workouts can be confusing. Should you do cardio
and strength training on the same day? Which one should you
do first? This will depend on your goals, schedule and fitness
level, which means there are endless ways to set up your
workout program. Below are some basic guidelines for getting
started with a complete exercise program. For
Beginners: You should start slowly with a basic cardio
program and a full body resistance training routine. You'll
want to have recovery days to allow your body to rest and
your muscles to heal from your new routine. A typical
beginner program will include about 3 days of cardio and 2
days of strength training. If you're not sure about your fitness
level, you can take the quiz, What's Your Fitness Level? to get
insight and resources to help you get started. Below is a
sample schedule just to give you an idea of a typical week of
workouts.
 Scientific Basis of Exercise Programs

Muscle Adaptability
-
Muscle Contractions
• There are 3 main types of muscle contraction,
namely:
• Dynamic isotonic (concentric)
• Negative (eccentric)
• Isometric (static)
 The Relationship of Muscular Mass to Strength

- Increasing the size of a muscle will increase its strength…

and the increase in strength will be in
proportion to the increase in size. But it does not follow
that a particular individual with larger
muscles can always demonstrate more strength than
another individual with smaller individual.
The ability to demonstrate strength, to produce
movement against a give level of resistance, is
determined by a number of factors… the size of a muscle,
and thus the strength of a muscle itself
(since size and strength are related) is only one factor. In
later chapters we will cover the other
factors involved in usable strength… but in this chapter,
we are concerned only with muscular size.
Factors Affecting strength

• Muscle Fiber
• Age
• Gender
• Limb and Muscle Length
• Point of Tendon Insertion
PROGRAMS TO INCREASE STRENGTH AND MUSCLE
SIZE
 PROGRAMS FOR IMPROVING ENDURANCE

• Aerobic Endurance
Cardio respiratory endurance falls into two categories.
The first is aerobic endurance, where your body is
working at a level where the demands for oxygen
and fuel can be met by the body's oxygen intake.
And anaerobic endurance, where the body is
working so hard that it needs more oxygen and fuel
than is being supplied and you go into oxygen debt.
The key to building your cardio respiratory
endurance is to increase the speed and/or distance
you can run without going into oxygen debt.
• Base Training
- If your current mile time is more than 8 minutes, 30
seconds for a man, or 10 minutes, 30 seconds for a
woman, begin with a run-walk program for four
weeks; gradually increasing the amount of running
each week. You should then move to running
steadily for a prescribed distance, working on
increasing your speed gradually. This will develop a
solid base of cardio endurance.
 RELATIONSHIP BETWEEN STRENGTH AND ENDURANCE
- Muscular strength and muscular endurance qualities
that often go hand in hand. When we are
testing/evaluation clients we focus a lot on body
composition and then sometime cardiovascular tests.
How many people think about tests of muscular
strength or muscular endurance? Is it really necessary
to see how strong our clients are before we start them
out? In practice, many fitness professionals don’t see
the need to test muscular strength or endurance prior
to establishing an exercise routine.
- However, personal trainers often focus on strength
training during their client sessions, and group fitness
instructors frequently focus on both strength and
flexibility development in their classes.
THANK YOU FOR LISTENING!!!