Exercise physiology and fitness

2. INTRODUCTION
HOW DO YOU DEFINE EXERCISE?
WHAT IS PHYSICAL ACTIVITY?
BODY MOVEMENT PRODUCED BY MUSCLE ACTION THAT
INCREASES ENERGY EXPENDITURE.EG: ACTIVITIES OF DAILY
LIVING SUCH AS SHOPPING, GARDENING, HOUSE KEEPING,
CHILD REARING, WORK-RELATED ACTIVITIES, ETC
WHAT IS EXERCISE?
PLANNED, STRUCTURED, REPETITIVE, AND PURPOSEFUL
PHYSICAL E.G.: TRAINING FOR OR PERFORMING ATHLETICS,
SPORTS, OR RECREATIONAL ACTIVITIES SUCH AS JOGGING,
ROLLER-BLADING, ICE SKATING, SWIMMING. ETC.

3. MEANING OF EXERCISE PHYSIOLOGY
• THE STUDY OF HOW EXERCISE AND PHYSICAL ACTIVITY ALTERS THE
STRUCTURE AND FUNCTION (PHYSIOLOGY) OF THE HUMAN BODY.
• IT IS THE STUDY OF THE ACUTE RESPONSES AND CHRONIC ADAPTATIONS TO A
WIDE RANGE OF EXERCISE CONDITION.
• THE STUDY OF HOW THE BODY
(CELL, TISSUE, ORGAN, SYSTEM)
RESPONDS IN FUNCTION AND
STRUCTURE TO ACUTE EXERCISE
STRESS, AND CHRONIC PHYSICAL
ACTIVITY.

4. IMPORTANCE
• HELPS IN PHYSICAL FITNESS: STUDY OF ANATOMY AND PHYSIOLOGY HELPS A SPORTS PERSON TO UNDERSTAND THE
STRUCTURE AND FUNCTIONING OF DIFFERENT PARTS OF THE HUMAN BODY AND TO ACQUIRE A FIT AND HEALTHY
BODY. E.G., BUILDING MUSCLE STRENGTH, MUSCLE ENDURANCE THROUGH APPROPRIATE EXERCISES.
• PROVIDES KNOWLEDGE ABOUT BODY STRUCTURE: KNOWING THE STRENGTHS AND WEAKNESSES OF ONE'S BODY
CAN HELP THE SPORTS PERSON DEVELOP HER/HIS STRENGTH IN THE FIELD OF GAMES OR SPORTS WHICH ARE SUITABLE
FOR AS PER HER/HIS BODY STRUCTURE. E.G., DESIGNING EXERCISES BASED ON MOVEMENT OF JOINTS LIKE SHOULDER
ROTATION, DUE TO PRESENCE OF BALL AND SOCKET JOINT IN THE SHOULDER, AND EXTENSION AND FLEXION OF ELBOW
DUE TO HINGE JOINT IN THE ELBOW.
• PROVIDES KNOWLEDGE ABOUT THE FUNCTIONS OF VARIOUS ORGANS OF BODY: KNOWLEDGE OF THE CAPACITY
OR FUNCTIONS OF THE VARIOUS BODY SYSTEMS LIKE THE CARDIOVASCULAR SYSTEM OR THE NERVOUS SYSTEM,
MUSCULAR SYSTEM, EXCRETORY SYSTEM IS ESSENTIAL FOR IMPARTING PROPER AND BENEFICIAL TRAINING TO THE
ATHLETES BY THE PHYSICAL EDUCATION. E. G., AS PRINTER USUALLY HAS FAST TWITCH MUSCLE FIBRES WHEREAS LONG
DISTANCE RUNNERS HAVE SLOW TWITCH MUSCLE FIBRES.
• HELPS IN SELECTION OF GAMES: ON THE BASIS OF THE KNOWLEDGE OF BODY STRUCTURE, A COACH OR PLAYER CAN
CHOOSE AN APPROPRIATE SPORT FOR THE STUDENT. E.G., WEIGHT LIFTING IS MORE APPROPRIATE FOR SHORT
STATURED STUDENTS IN COMPARISON TO VOLLEY BALL AND BASKET BALL WHICH ARE BETTER SUITED FOR STUDENTS
WHO ARE TALL.

5. • PROTECTS FROM SPORTS INJURIES: INJURIES RELATED TO SPORTS SUCH AS SPRAIN, CONTUSION,
FRACTURE, DISLOCATION OF JOINTS, ETC., ARE FAIRLY COMMON ON THE SPORTS FIELD. SPORTS
EQUIPMENT IS DESIGNED TO ENSURE SAFETY ON THE BASIS OF KNOWLEDGE OF ANATOMY.
DESIGNING PROTECTIVE EQUIPMENT IN GAMES AND SPORTS TO PROVIDE PROTECTION TO THE SOFT
AND DELICATE ORGANS REQUIRES APPROPRIATE KNOWLEDGE ABOUT THE FUNCTIONS OF BONES,
MUSCLES, TENDONS AND LIGAMENTS.
• HELPS IN THE PROCESS OF REHABILITATION: INJURIES ARE COMMON AND NATURAL ON THES
PORTS FIELD. KNOWLEDGE OF LIGAMENTS, TENDONS AND MUSCLES HELPS IN REHABILITATION FROM
THE INJURIES SUSTAINED DURING THE GAME OR SPORT AND THE INJURED PLAYER CAN RECUPERATE
ENOUGH TO GIVE A GOOD PERFORMANCE AGAIN, E.G., AT PHYSIOTHERAPIST WHO HELPS AN INJURED
SPORTSPERSON IN RECUPERATION AND REHABILITATION SO THAT SHE/HE CAN GET BACK TO THE
GAME.
• HELPS IN MAINTAINING HEALTHY BODY: STUDY OF ANATOMY AND PHYSIOLOGY PROVIDES
DETAILED KNOWLEDGE ABOUT ALL BODY PARTS, THEIR NATURE AND FUNCTION, ADOPT GOOD.SAFE
AND HEALTHYUSE OF BODY, E. G., KNOWLEDGE OF ANATOMY PROVIDES INFORMATION ATBOUT
GOOD AND BAD POSTURE WHILE SITTING, STANDING, LYING DOWN, RUNNING.
• HELPS TO LEARN ABOUT INDIVIDUAL DIFFERENCES BETWEEN MALE AND FEMALE ATHLETES:
UNDERSTANDING THE BASIC PHYSIOLOGICAL DIFFERENCES BETWEEN THE BODY OF MALE AND
FEMALE SPORTS PERSONS IS ESSENTIAL BECAUSE GAMES AND SPORTS EQUIPMENTIS DESIGNED
DIFFERENTLY ON THE BASIS OF THESE DIFFERENCES EG, THE DIFFERENCE IN THE STRUCTURE OF

6. EFFECTS OF EXERCISE ON CIRCULATORY
SYSTEM
• INCREASE IN SIZE OF HEART - WE CANNOT DO THE EXERCISE OF OUR HEART DIRECTLY, BUT WHEN
WE PERFORM ANY EXERCISE REGULARLY, OUR HEARTRATE INCREASES. IT MEANS OUR HEART
PERFORMS EXERCISE AUTOMATICALLY. THIS PROCESS DEVELOPS THE MUSCLES OF THE HEART.
HENCE, EXERCISE INCREASES THE SIZE OF THE HEART. ALONG THIS, HEART IS STRENGTHENED AND
BECOMES EFFICIENT IN DOING ITS JOB.
• DECREASE IN HEART RATE -GENERALLY, AN ADULT HAS 72 BEATS PER MINUTE WHILE RESTING, BUT
WHEN HE EXERCISES, HIS HEART RATE INCREASES AS PER THE INTENSITY AND DURATION OF THE
EXERCISE. EVEN AN ADULT'S HEART RATE INCREASES, WHO IS NOT A BEGINNER BUT AN
EXPERIENCED ONE. BUT AN EXPERIENCED ATHLETE'S HEART RATE REMAINS LOW IN COMPARISON TO
A BEGINNER, WHEN BOTH PERFORM SAME EXERCISES. IT HAS BEEN NOTED THAT A LONG DISTANCE
RUNNER OF INTERNATIONAL LEVEL HAS 42 BEATS PER MINUTE WHILE AT REST. HEART BECOMES SO
MUCH EFFICIENT, THAT IN JUST 42 BEATS PER MINUTE, IT CAN MEET THE REQUIREMENT OF
MUSCLES WHILE AT REST.
• INCREASE IN STROKE VOLUME - STROKE VOLUME IS A VOLUME (QUANTITY) WHICH THE HEART
PUMPS OUT, THE BLOOD IN ONE SINGLE STROKE IN AORTA. HEART'S EFFICIENCY AND BIG SIZE
(AFTER REGULAR EXERCISE) INCREASE THE STROKE VOLUME. ALTHOUGH IT IS A FACT THAT HIGHER

7. • DECREASE IN CHOLESTEROL LEVEL - REGULAR EXERCISE REDUCES THE
CHOLESTEROL LEVEL IN OUR BLOOD. THE LEVEL OF CHOLESTEROL IN BLOOD
HAS A DIRECT LINK WITH THE BLOOD PRESSURE. SO, LIGHT EXERCISES ARE
GIVEN TO A PATIENT OF BLOOD PRESSURE, WHICH DECREASE HIS CHOLESTER
OL LEVEL IN BLOOD. IN FACT, EXERCISES HAVE A TWO-WAY EFFECT ON
CHOLESTEROL. FIRSTLY, EXERCISES DECREASE THE LEVEL OF LDL (LOW DENSITY
LIPO-PROTEIN) AND INCREASE THE LEVEL OF HDL (HIGH DENSITY LIPO PROTEIN). IT MEANS
THAT EXERCISES DECREASE LDL (BAD CHOLESTEROL) AND INCREASE HDL (GOOD CHOLESTEROL).
• INCREASE IN NUMBER AND EFFICIENCY OF CAPILLARIES -WITH THE REGULAR EXERCISE, THE
EFFICIENCY AND NUMBER OF CAPILLARIES ARE INCREASED. THE UNUSED AND NEW CAPILLARIES
BECOME EFFICIENT AND NOURISH THE VARIOUS CELLS AND TISSUES.
• INCREASE IN NUMBER OF RBC - THE NUMBER OF RBC (RED BLOOD CORPUSCLES) INCREASES
WHEN EXERCISES ARE TAKEN ON REGULAR BASIS. THESE RBC ARE CARRIERS OF NUTRIENTS,
INCLUDING HAEMOGLOBIN .

8. • INCREASE IN NUMBER OF WBC - IT HAS ALSO BEEN NOTED THAT REGULAR EXERCISES INCREASE
THE NUMBER OF WBC (WHITE BLOOD CORPUSCLES).
• DELAY IN FATIGUE - REGULAR EXERCISE DELAYS THE FATIGUE IN AN INDIVI
DUAL. FATIGUE IS FELT DUE TO FORMATION OF LACTIC ACID AND PHOSPHA
TE IN THE MUSCLES. THESE WASTE PRODUCTS ARE EASILY AND VERY FASTLY
REMOVED FROM MUSCLES, IF EXERCISES ARE PERFORMED REGULARLY.
MUSCLES CAN BEAR THE LACTIC ACID, SO IT DELAYS THE FATIGUE.
• FAST RECOVERY PERIOD - RECOVERY PERIOD BECOMES FAST. AN EXPERIENCED ATHLETE'S
HEART RATE BECOMES NORMAL EARLIER IN COMPARISON TO AN UNEXPERIENCED OR A
BEGINNER. SAME IN THE CASE OF RESPIRATION, IT ALSO BECOMES NORMA RAPIDLY IN CASE OF
EXPERIENCED ATHLETE.
• PREVENTION FROM DISEASES - WE CAN KEEP AWAY THE DISEASES BY DOING REGULAR
EXERCISES HIGH BLOOD PRESSURE AND HEART AILMENTS CAN BE PREVENTED BY REGULAR
EXERCISES, BECAUSE REGULAR EXERCISES INCREASE THE FLEXIBILITY OF ARTERIES AND
ULTIMATELY THE BLOOD DOES NOT FACE MUCH RESISTANCE IN PASSING THROUGH THE
ARTERIES. HENC BLOOD PRESSURE REMAINS NORMAL.

9. EFFECTS OF EXERCISE ON RESPIRATORY
SYSTEM
1. STRONG WILL-POWER- REGULAR EXERCISES INCREASE WILL-POWER OF THE INDIVIDUAL. AS
PRANAYAMA, THE SPECIFIC EXERCISE FOR LUNGS, INCREASES THE WILL-POWER OF THE DOER.
2. INCREASE IN TIDAL AIR CAPACITY - TIDAL AIR CAPACITY IS THE AMOUNT OF AIR THAT BE
BREATHED IN AND BREATHED OUT, OVER AND ABOVE THE TIDAL AIR BY THE DEEPEST
POSSIBLE INSPIRATION/ EXPIRATION RESPECTIVELY. IT IS ESTIMATED AT ABOUT 500 TO 800
CC. AFTER DOING REGULAR EXERCISE, IT HAS BEEN NOTED THAT THIS TIDAL AIR CAPACITY
CAN INCREASED.
3. DECREASE IN RATE OF RESPIRATION -WHEN A BEGINNER STARTS EXERCISE, HIS RATE OF
RESPIRATION INCREASES. BUT WHEN THE SAME INDIVIDUAL PERFORMS EXERCISE DAILY, HIS
RATE OF RESPIRATION DECREASES IN COMPARISON TO THE BEGINNING STAGE AT REST.
4. STRENGTHENS DIAPHRAGM AND MUSCLES - REGULAR EXERCISE STRENGTHENS THE
DIAPHRAGM AND THE MUSCLES OF THE CHEST.
5. AVOIDS SECOND WIND - FOR A BEGINNER, THESTAGE OF SECOND WIND IS, INDEED, A
CRUCIAL STAGEBUT FOR A REGULAR EXERCISER, IT IS HARDLY FELT. SOMETIMES, A WELL-
EXPERIENCED ATHLETE DOES NOT FEEL IT IN HIS COURSE OF ACTIVITY.

10. 6. UNUSED ALVEOLES BECOME ACTIVE - REGULAR EXERCISE ACTIVATES
THE UNUSED ALVEOLES, BECAUSE MUCH AMOUNT OF O, IS REQUIRED IN
VIGOROUS ANDPROLONGED EXERCISE OF DAILY ROUTINE. THE PASSIVE
ONES BECOME ACTIVE.
7. INCREASE IN ENDURANCE - IF EXERCISE IS PERFORMED REGULARLY
AND FOR A LONGER PERIOD, IT INCREASES ENDURANCE. AN ACTIVITY
CAN BE DONE FOR A LONGER PERIOD WITHOUT TAKING ANY REST. THOSE WHO DO NOT
PERFORM EXERCISE, HAVE LESS ENDURANCE. THEY CANNOT CONTINUE EXERCISE FOR A LONG
DURATION. HENCE, IT CAN BE ALLUDED THAT EXERCISE INCREASES THE ENDURANCE OF AN
INDIVIDUAL.
8. INCREASE IN RESIDUAL AIR VOLUME - RESIDUAL AIR IS THAT AMOUNT OF AIR, WHICH IS LEFT
IN THE LUNGS AFTER EXHALATION. IF AN INDIVIDUAL PERFORMS REGULAR EXERCISE, HIS
RESIDUAL AIR CAPACITY INCREASES IN COMPARISON TO AN INDIVIDUAL WHO DOES NOT
PERFORM REGULAR EXERCISE.
9. INCREASE IN SIZE OF LUNGS AND CHEST - WHEN A PERSON PERFORMS EXERCISE REGULARLY,
HE REQUIRES MORE AMOUNT OF O. HE INHALES MORE AMOUNT OF AIR DURING EXERCISE.

11. THANKS