EXERCISE PHYSIOLOGY

AND FITNESS

REPORTER: ALLAN C. LIPTON

EXERCISE PHYSIOLOGY
• Is the study of the effects of exercise on the
body. Specifically, exercise physiology is
concerned with the body’s responses and
adaptations to exercise, ranging from the
system to the subcellular levels.
• The field of exercise physiology provides practitioners a
wealth of information to guide their endeavors.
• Exercise physiologist are concerned with investigating both
the IMMEDIATE (ACUTE) and the LONG TERM
(CHRONIC) effects of exercise on all aspects of body
functioning.
• These effects include the responses of the
• Muscular system
• The action of the nervous system during physical activity
• The adjustments of the respiratory system
• The dynamics of the cardiovascular system.
AREAS OF STUDY:
• Effects of various exercise programs on the systems of the body.
• Relationship of energy metabolism to performance.
• Effectiveness of various training programs in promoting gains in
specific components of fitness
• Effects of various environmental factors such as temperature,
humidity, altitude, pollutants, and different environments on
physiological responses to exercise and performance.
• Effects of individual differences such as age, sex, initial level of
fitness, or disability on fitness development and performance.
• Identification of factors that limit performance
• Effectiveness of various rehabilitation programs on
the recovery of injured athletes, on diseased
individuals, and on individuals with disabilities.
• Effects of ergogenic aids.
• Health and therapeutic benefits to be accrued from
engaging in appropriate levels of physical activity.
• Effects of nutrition on performance.
SPORTS MEDICINE
• The primary concern of the sports medicine is the
prevention and treatment of sport injuries.
• This includes planning activities to prevent injuries, using
various treatment approaches to rehabilitate injuries, and
designing equipment to assist athletes in staying healthy.
• Nutrition, drugs, ergogenic aids, and ethical matters
pertaining to the training exercise and treatment of athletes
also are concerns of the sports medicine specialist.
 PHYSICAL FITNESS AND
EXERCISE PHYSIOLOGY
• Contemporary professionals view physical fitness as a quality comprising
several different components.
• Fitness components typically are classified into two categories: those
pertaining to health and those pertaining to motor-skill performance.
• HEALTH FITNESS- to function efficiently and to enhance his/her health
through the prevention and remediation of disease and illness.
• MOTOR-PERFORMANCE FITNESS- the development of those
qualities that enhance the performance of physical activities.
 PHYSICAL FITNESS: HEALTH
FITNESS DIMENSIONS
• Concern about the quality of life and health is at an unprecedented
level in the US.
• There is increased recognition not only by the medical and
scientific communities but by the general public.
• Proper nutrition, regular and appropriate exercise, effective stress
management, and freedom from destructive health habits can lead
to the attainment of a high level of health.
• The importance of physical activity as an integral
part of a healthy lifestyle is becoming more widely
recognized.
• Fitness can help reduce the risk of heart disease,
hypertension, noninsulin-dependent diabetes,
osteoporosis, obesity, and certain mental health
problems such as depression.
 BENEFITS OF PHYSICAL
ACTIVITY AND EXERCISE
•Research of the effects of physical activity and
exercise on the physical fitness and health
status of the individual is one of the major
areas of research in exercise physiology today.
 QUESTION
What do you think is the differences
between the physical activity and
exercise?
 RESEARCHERS DEFINED:
•P.A.- is an any bodily movement
produced by the skeletal muscles that
are results in energy expenditure.
 RESEARCHERS DEFINED:

•EXERCISE- a subcategory of physical activity,

it is defined as physical activity that is planned,
structured, and repetitive and that has its
objective the improvement or maintenance of
physical fitness.
 PRINCIPLES OF FITNESS
TRAINING
1. PRINCIPLE OF OVERLOAD- one must perform
more than one’s usual amount of exercise.
For example, if the improvement in the muscular
strength is desired, the muscles must be exercised
with more intensity than normal
 2. PRINCIPLE OF SPECIFICITY
• Training programs should be designed with specific
results in mind.
For example, to realize the maximum gains in
cardiorespiratory endurance, activities and programs
should be designed specifically to achieve this aim.
3. THE INDIVIDUAL’S INITIAL LEVEL OF
FITNESS MUST BE CONSIDERED
•Those who have a relatively low level of
fitness should start their exercise
program at a lower level of intensity
than individuals who have a relatively
high level of fitness.
 4. WARM-UP AND COOL DOWN
ACTIVITIES ARE IMPORTANT
• What do you think is the purpose of WARM-
UP ACTIVITIES?
• What do you think is the purpose of COOL
DOWN ACTIVITIES?
 5. PROGRESSION SHOULD BE
FOLLOWED IN PLANNING
PROGRAM
• Progression is important in an exercise program.
• Using the initial level of fitness as a starting point, the amount of
exercise being performed should increase as an individual
becomes adjusted to exercise program.
• This can be done by increasing the frequency, duration, or
intensity of the exercise.
6. INDIVIDUAL DIFFERENCES MUST
BE TAKEN INTO ACCOUNT

•The nature of the individual’s work,

diet, and lifestyle should be
considered when designing an
exercise program.
 7. SAFETY IS PARAMOUNT
• Safety of the individual is primary concern.
• Individual should have a thorough medical screening. This
is particularly critical when special conditions exist, such
as beginning an exercise program after a long period of
inactivity.
 PLANNING A FITNESS
PROGRAM
• These are the 4 prescriptive components of exercise:
1. INTENSITY
II. DURATION
III. FREQUENCY OF EXERCISE
IV. MODE OF EXERCISE
 INTENSITY
• The degree of effort put forth by a runner can be
described as 80% of his/her maximum effort and
the amount of effort put forth during strength
training can be describes as the amount of weight
lifted, for example, 80 pounds.
 DURATION
• The length of the activity.
• Duration is typically expressed as time, such as 40
minutes of exercise.
 FREQUENCY
• Refers to the number of exercise sessions per
week.
• For example, 3-5 times per week, achieving and
maintaining health fitness requires that the
individual exercise on a regular basis.
 MODE
• Type of exercise that is performed. Activities
such as jogging, rowing, bicycling, stretching, and
weight training are types of exercise.
ANALYZE THE STATEMENT:

“Cardiovascular improvement can be

realized by jogging at 70% effort for
40 minutes five times a week”
HEALTH FITNESS COMPONENTS

•Cardiorespiratory Endurance
•Body Composition
•Muscular Strength and Endurance
•Flexibility
 CARDIORESPIRATORY
ENDURANCE
• It is the body’s ability to deliver oxygen effectively to the
working muscles so that an individual can perform physical
activity.
• Efficient functioning of the cardiovascular system and the
respiratory system is essential for the distribution of oxygen and
nutrients and removal of wastes from the body.
• Cardiorespiratory endurance is regarded as the most important
component of health fitness.
• Exercise can help prevent hypokinetic disease.
• Energy is necessary for performance. Two systems supply the energy
necessary for performance: ANAEROBIC SYSTEM and AEROBIC
SYSTEM
• Cardiorespiratory endurance is concerned with aerobic efficiency of the
body.
 AEROBIC EFFICIENCY is the body’s ability to supply fuel and oxygen to muscles.

• Many benefits have been attributed to aerobic exercise.

BODY COMPOSITION
• Is a description of the body in terms of muscle, bone, fat, and other
elements.
• With respect to health fitness, it refers to the percentage of body weight
that is composed of fats as compared with fat free or lean tissue.
• If an individual exceeds set standard for their sex, age, and physical stature
by 10% to 20%, he/she can considered overweight. 20% to 50% are obese
and by more than 50% of their optimum weight are considered MORBIDLY
OBESE or SEPEROBESE.
• The average percentage of body fat is 18% for men
and 23% for women.
• A high percentage of body fat is associated with
numerous health problems.
• Body composition is primarily influenced by nutrition
and physical activity.
• Improper weight control programs and
misconceptions about exercise abound.
 MUSCULAR STRENGTH AND
ENDURANCE
• Muscular Strength is the ability of a muscle or muscle
group to exert force against a resistance in a single effort.
• Muscular Endurance is the ability of a muscle or muscle
group to exert force repeatedly. It also refers to the
capacity of a muscle or muscle group to sustain a
contractive state over a period of time.
• Isometric, Isotonic, and Isokinetic exercises can be
used to develop muscular strength and endurance.
• ISOMETRIC EXERCISES (static contraction)
• ISOTONIC EXERCISES (eccentric contraction)
• ISOKINETIC EXERCISES

• Muscular strength and endurance can be improved.

FLEXIBILITY
• Is defined as the maximum range of motion possible at a
joint, that is, the extent of movement possible about a
joint without undue strain.
• Flexibility is important to good health because it
maintains good posture.
• Flexibility is important for the performance of physical
activities.
CONTRIBUTORS TO FITNESS
•Nutrition and Fitness
•Stress Management and Fitness
NUTRITION AND FITNESS
• Nutrition plays an important role in enhancing fitness and
health.
• As a science, nutrition is concerned with the study of foods
and their effect on the human body.
• Nutrient is a basic substances that is used by the body to
sustain vital processes such as repair and regulation of
cellular functions and the production of energy.
• “You are what you eat”
•There are three basic foodstuffs that provide
energy required for muscular work.
•Carbohydrates are the primary major source of
energy for the body.
•Fats are the secondary source.
 DIETARY GUIDELINES FOR
AMERICANS (1990)
• Eat a variety of foods
• Maintain healthy weight
• Choose a diet with plenty of vegetables, fruits, and
grain products.
• Use sugars only in moderation
• Use salt and sodium only in moderation.
STRESS MANAGEMENT AND
FITNESS
DETERRENTS TO FITNESS

•Tobacco and Fitness

•Drug Abuse
•Alcohol and Fitness
TOBACCO AND FITNESS

• Smoking tobacco has been linked to several

diseases.
• Cigarettes smoking is a major risk factor in
cardiovascular disease.
THANK YOU!!!