ashan chathuranga ppt

1. PRESENTATION BY:- G.R.A.C GAMLATH
SABARAGAMUWA UNIVERSITY OF SRI LANKAN
Undergraduate 2013/2014
EXERSICE
PHYSIOLOGY
GET TO A HEALTHIER PLACE

2. Exercise physiology
Content….
01).Fitness component
02).Training principles
03).Adaptation and resistant training
04).Energy sources and system
05).Immediate effect of activity

3. Fitness component
• Meanly two type of fitness
i. Skill related
ii. Health related
• Skill related fitness is (every humans are have
aptitude)
• Health related is internal and external health
fitness

4. Skill related compound
• Speed
• Power
• Balance
• Coordination
• Agility

5. Health related
• Muscular strength
• Muscular endurance
• Cardiovascular endurance
• Flexibility
• Body composition

6. Training principal
• Compound….
• Warm up
• Training principal
• Effect of warm up
• Cool down

7. Warm up
• Warm up is prepare the body for the event
• Two type of warm up
i. Active warm up
ii. Passive warm up
• Components of warm up
i. Easy jogging
ii. Flexibility
iii. static
iv. dynamic

8. Component of warm up
• Mobilisation exercise;- take joints increase
range of motion
• Light aerobic activity;-raise heart rate and
temperature
• Stretching exercise;- easy, dynamic, specifics
exercise

9. Flexibility
• Four type of stretching
• Statics;-doing stretching with out
movement
• Dynamics;-doing stretching with movement
• Ballistics;- fast movement of dynamic
• PNF;-doing stretching contract and relax
movement

10. Benefits of flexibility training
• Helps to motion & range of movement
• Helps injury prevention
• Relax (acute and chronic)
• Helps rehabilitation after injury
• Improve exercise & sport performance
• Reduce muscles tension & aids relaxation

11. Type’s of muscular movement
• Isometrics movement;- no any movement
• Isotonic movement;- with movement
• Isokinetic movement;- with movement and
use the machine

12. Warm up- the change the body
• Body temperate increase
• Heart rate and stroke volume cardio out put
increase
• O2 level hemoglobin level increase
• Improve physical efficiency
• Deep muscles temperate increase
• Contraction & relaxation with greater speed
• metabolic increase
• Colours changes

13. Physical and psychological effects of
warm up;-
• Physical;-
• increase body & muscles temperate,temperate
depend physiological process
• Oxygen transports increase
• Activation respiration & circulation
• Increase to muscles blood flow
• Increase oxygen uptake in the tissues
• Acceleration the metabolic activities

14. Physical & psychological effect of
warm up
 Psychological
• Reduce stress level
• Hormone level increase
• Control the activation or activity before the
competition & event
• Visualize their performance
• Mental strong

15. Warm up duration and guidelines
• Warm up duration;-
i. Environment
ii. time of day
iii. Intensity of session
iv. Ability level
v. Length of session

16. Warm up guidelines
• Activity should be start of a low intensity
• Movement should be progressive
• Warm up should be avoid competitive
• warm up should be different,
i. Cool environment worm up should be 40to
50 min
ii. Hot environment worm up should be 20 min

17. If worm up get benefits mainly
Prevent injury;-
warm up
increase body temperate
increase flexibility &range of motion
Prevent injury

18. If warm up get benefits mainly
Improve performance;-
warm up
heart rate increase
oxygen level increase
Energy increase
Improve performance

19. Training principals
S-Specificity
P-Progressive
O-Overlord
R-Reversability
T-Tedium

20. Training principals
Specificity;-
• Specifics type of activities
• To develops specifics fitness component
Progression;-
• Follow step by step
• Increase gradually step by step

21. Training principals
Over lord;-
• Develop fitness components
• Muscles become strength and adaption
• Step by step increase our training lord
• Increase intensity, volume, reduce rest time
• Increase training frequencies & training
repation.

22. Training principals
Reversibility;-
• Day to day training.
Tedium;-
• Adaptations
• Training programs should be multiple, varity
• Training should not boring
• Part of the psychology

23. Cool down
• Gradually return the body temperate.
• Working pulse rate become resting pulse rate.
• Pulse rate come down. (slow jogging and slow
working)
• Help prevent injury.
• Reduce muscles stifness and risk.
• Muscles stretch.
• Mental relax.

24. Three type of training
• Warm up
• Main parts
• Cool down
Training methods in main parts
Intervals training;- (with intervals l rest)
Continuous training;-( with out l rest )
Fartlek training;-( pulse rate up and down ,
high & low speed )

25. Training methods
Circuit training;- (different, different exercies)
Weight training;-(resistant training)
Aerobics training;-(cardiovascular training)
Altitude training;-

26. Training
 micro cycle (doing per week training)
Session (morning/noon/evening)
Unit ( warm up,
main parts,
cool down.)

27. Adaptation
• We are familiar to exercise
• Motor unit

28. Adaptation
• Motor unit function;-
motor neurons
Branches of motor neurons
Myofiber
Muscles fibers

29. Adaptation to resistance training
performance variable
• Muscular strength
• Muscular endurance
• Aerobic power
• Maximal rate of form
• Vertical jump
• anaerobic power
• Sprint speed
• Increase
• Increase
• No change
• Increase
• Increase
• Increase
• increase

30. • Fiber size
• Capillary density
• Maitochondia
• Myofibers
• Myofibers volume
• Cytoplasam volume
• 3 type of strength
• Increase
• No changes
• Increase
• Increase
• Increase
• Increase
• Strength endurance
• Maximum endurance
• Expossive endurance

31. Adaptation graph

33. Energy sources & systems
There are three type of sources
carbohydrate- glycogen
fat - fatty acid
protien - amaino acid
There are two type of energy system
Aerobic
aenarobic

34. Energy system
anaerobic
Anearobic
lactic
(glycolytic)
Anearobic
alactic
(ATP-PCR)
aerobic
(oxidative)

35. Energy sources
• Carbohydrate
Carbohydrate have Sugar, vegetable, bread,
frut
Body need to fuel fore the body movement
Carbohydrate have high intensity
Carbohydrate storage glycogen in the blood
and adipose tissue
Carbohydrate use anaerobic energy system

36. Energy source
• Fat
Butter, oils, nuts
Produce oxygen more
Fat storage fatty acid in the blood and adipose
tissue
Fat energy source but slow
C H O32, there are 32 oxygen it becouse
brake down is slow

37. Energy sources
• Protein
Protein have Meat, fish, eggs
Protein growth & repair of the body
From protein produce ATP very slow
Prevent our injury
Recovery the damage
Amaino acid save or storage muscles

38. ATP time duration

40. Thank you