12. Augment sex appeal or body imageChildhood obesity is a growing global concern; physical exercise may help decrease the effects of childhood obesity
24. Maintaining physical fitness Maintaining a healthy weight Building and maintaining healthy bone density, muscle strength, joint mobility Promoting physiological well-being Reducing surgical risks Strengthening the immune system Reduces levels of cortisol (stress hormone)
31. Exercise helps reduce overall body fat percentage and shrink the size of fat cellsStored fat is generally liberated and metabolised by the body in a LIFO order
32. Muscle and Fat Tissue MYTH: Muscle tissue will turn into fat tissue once a person stops exercising Fat tissue and muscle tissue are fundamentally different Catabolism of muscle fibers for energy can result in excess glucose being stored as fat
33. The composition of a body part can change toward less muscle and more fat This is not muscle “turning into fat” Muscle atrophy and increased fat storage in different tissues of the same body part Diet: most trainees will not significantly reduce their diet in order to compensate for the lack of exercise/activity
74. Proper nutrition is as important to health as exercise Good diet: to ensure that the body has the correct ratio of macronutrients whilst providing ample micronutrients Proper rest and recovery are also as important to health as exercise; otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise
79. "Physical activity, and aerobic exercise in particular, enhances older adults' cognitive function" Neuroprotective in neurodegenerative and neuromuscular diseases (dementia) May reverse alcohol-induced brain damage
82. Increasing chemicals in the brain that help cognition (dopamine, glutamate, norepinephrine, serotonin)Increases levels of nerve growth factors, which support the survival and growth of a number of neuronal cells
85. Aerobic Exercise intends to improve the oxygen system Aerobic (with oxygen)- use of oxygen in the body's metabolic or energy-generating process performed at moderate levels of intensity for extended periods of time E.g. running a long distance at a moderate pace (but not sprinting)
86.
87. Strengthening and enlarging the heart muscle to improve its pumping efficiency and reduce the resting heart rate (aerobic conditioning)
95. Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
96. Enhancing the speed at which muscles recover from high intensity exerciseAt least twenty minutes performed at least three times per week
97.
98. Body builders- to build muscle massGreater performance in short duration, high intensity activities (seconds up to about 2 min)
99. Many changes occur within and around muscle cells during intense exercise that can lead to fatigue (E.g. elevated lactate levels) Elevated muscle and blood lactate concentrations are a natural consequence of physical exertion (easy, moderate, hard, severe) The effectiveness of anaerobic activity can be improved through training
111. We breathe oxygen into the body from the atmosphere Oxygen is the key that unlocks the energy stored in previously-ingested food As the energy demands of the contracting muscles change during exercise, so must their energy and oxygen provision
112. Physical training or increased fitness does little to improve the lung as a mechanical pump or gas exchanger, unlike the beneficial effects of exercise on skeletal muscles and the heart The limits of operation of the lungs normally far exceed the demands placed upon them At maximum levels of exercise, full blood oxygenation is maintained in normal subjects and ventilation has not reached a maximum
114. The benefits of exercise have been known since antiquity Marcus Cicero (65 BC): "It is exercise alone that supports the spirits, and keeps the mind in vigor." The link between physical health and exercise was only discovered in 1949 and reported in 1953 by a team led by Jerry Morris
