exercise lec 1 1

Anatomy & Physiology of Exercise

Types of Exercise Fueling the Human Body Systems affected by Aerobic Exercise Normal Responses to Exercise

What are the two types of exercise?

1. Aerobic

2. Anaerobic

Requiring Oxygen to produce energy Rhythmic in nature, uses large muscle

groupsSteady activity that raises HR to deliver oxygen

Duration: minutes to hours Examples?

AerobicAerobic

Walking, biking, rowing

Without Oxygen Short quick controlled movements Duration: 10-40 seconds Examples?

Strength training, sprinting

AnaerobicAnaerobic

Fueling the Human Body

What nutrients are used as fuel? Carbohydrate

During fuel breakdown:40% of calories converts to heat60% of calories convert to ATP

FatProteins

All About ATP

Adenosine Triphosphate

sugar 3 mineral

ATP used to fuel exercise.

Without it you could not perform any activity

“Energy Currency of the Cell”

How & Where ATP is Produced

Energy pathway

Glucose

+

Oxygen

= ATP

O2

O2

O2

O2

O2

What Fuels are Burned

0

1 0

2 0

3 0

4 0

5 0

6 0

5 m i n 1 5 m i n 3 0 m i n 6 0 m i n 9 0 m i n

T i m e

Oxy

gen

util

ized

at

mus

cles

C a r b o h y d r a t e s F a t s P r o t e i n s

http://homepage.mac.com/hopbailey/Swimming/Articles/Energy_and_fuel.html

Byproducts

1. Heat – 40% of calories generate heat to keep stable body temp

2. H20 – released through sweating #1 purpose is to cool the body

3. CO2 – leaves the body each time we exhale Blood drops off the oxygen to the muscles and

picks up the carbon dioxide waste to rid of it.

Byproducts (cont’)

4. Lactic Acid – this is created when there isn’t enough O2 getting to the muscles Symptoms: muscle fatigue, initial soreness

Training will lead to > increased muscular conditioning which will lead to > you feeling less tired and sore because there is not as much lactic acid accumulating in the muscle.

Active Recovery – cool down can decrease lactic acid build up

Systems affected by Aerobic Exercise - Cardiac

Heart 2 pumping systems working together

Atriums/Ventricles

Ejection FractionEjection part – blood is ejected (pumped) out to bodyFraction part – the amount of blood pumped out

Normal Cardiac Response to Exercise

Heart rate Increase in HR

Increase Cardiac Output Strengthen myocardium (heart muscle) Increase blood supply to the heart

Blood Flow Increase rate to skeletal muscles during exercise, blood shunted from organs (ex. stomach)

Normal Cardiac Response to Exercise

Blood Pressure – measurement of force applied on the artery wallsSystolic – pressure when heart contracts

Systolic should increase with increase in workloadDiastolic – constant pressure between beats

Diastolic will generally stay the same or decrease slightly

Lipids – Increases in HDL

Respiratory System

Ventilation/Oxygen intake = with exercise Improve gas exchange = more toxins eliminated Prevents pooling of secretions in the bronchi =

decrease breathing effort and risk of infection

Focus on respiration muscles (deep breathing) = enhances oxygenation (improving stamina) and circulation of lymph (improving immune function)

Gastrointestinal System

Exercise improves the appetite Increases GI tract tone = facilitating

peristalsis Help relieve constipation Improve symptoms of IBS

Metabolic/Endocrine System

Exercise can increase metabolic rate as much as 20 x the normal rate…this continues after exercise is through

Increases use of triglycerides and fatty acids = lower lipids

Weight loss helps stabilize glucose and make cells more responsive to insulin

Even a 5% decrease in body wt (ave 10 lbs) = reduction in risk of diabetes by 58% (Diabetes Prevention Program 3 year study)

(if over 60 y = reduction is 71%)

Urinary System

Promotes blood flow and body can excrete wastes more efficiently

Prevents stones from forming

Immune System

Lymph fluid is more efficiently pumped from tissues into lymph capillaries

Exercise has been shown to potentially increase resistance to viral infections, and preventing formation of some malignant cells

Moderate exercise improves natural killer cell function, circulating T-cell function, and cytokine production

Adequate rest is necessary after vigorous training to allow the body to recover

Psychoneurologic System

Exercise elevates the mood and relieves stress/anxiety across the life span

Increases norepinephrine and serotoninReleases endogenous opioids = increase in endorphins Increase oxygen to the brain and other body systemsThrough muscular exertion the body releases stored

stress

Improves quality of sleep Relaxation Response through prolonged

exhalation phase

Cognitive Function

Physical exertion induces cells in the brain to strengthen and build neuronal connections.

Older adult athletes have denser brains than those of their sedentary counterparts