Anatomy and Physiology.pptx

Anatomy and
Exercise Physiology
“Every Moment is a Golden One for him who has the Vision to
Recognize it as such!”
Shatrunjay Mrityunjay Kote, Ph. D.
Assistant Professor,
M. S. M’s. College of Physical Education,
Khadkeshwar, Aurangabad
shatru29570@gmail.com

Japanese time concept
“The pathetic died yesterday, wanted to live for
another day!
You fortunate lived the day; think what you have done
yesterday?”

BASIC “?”
What Is Life?
Some Body Said That
“It’s A Game Of Chance And Choice”
Chance – You Don’t Have Option
Choice – Think, What You Have Opted

HUMAN BEING
(A Complete Biological Entity)
Body
Mind
Spirit

Cells
Amazing facts
• The average developed adult is made up of 60 million million cells.
• 300 million cells die in the body every minute, but the number of cells
remains fairly constant throughout our life. Dead cells are replaced
immediately.
• Every cell in the body contains 46 chromosomes, with the exception
of the sperm and the ova. These cells contain only 23. At the moment
of fertilization, 23 become 46 – the blueprint of a new life.
• All cells are constantly moving, pulsating and dividing.
• Every cell in the body contains enough information to reproduce any
other cell in the body whatever its specialized function may be but
they don’t – heart cells only reproduce heart cells, liver cells only liver
cells etc. Cells simply fail to recognize any set of instructions other
than the ones necessary to reproduce themselves.

7-7
Skeletal System
– The axial skeleton is composed of the bones along the
central axis of the body,
• the skull
• the vertebral column
• the thoracic cage
– The Appendicular skeleton consists of the bones of the
appendages
• upper and lower limbs
• the bones that hold the limbs to the trunk of the body.

7-12
The Vertebral Column
• Composed of 26 bones, including
– 24 individual vertebrae and the
– fused vertebrae that form both the sacrum and the coccyx
• The vertebral column has several functions:
– providing vertical support for the body
– supporting the weight of the head
– helping to maintain upright body position
– helping to transfer axial skeletal weight to the appendicular skeleton
of the lower limbs
– housing and protecting the delicate spinal cord and providing a
passageway for spinal nerves connecting to the spinal cord

7-15
Thoracic Cage
• Consists of the thoracic vertebrae posteriorly, the
ribs laterally, and the sternum anteriorly.
• Acts as a protective cage around vital organs, such as
the heart, lungs, trachea, and esophagus.
• Provides attachment points for many muscles
supporting the pectoral girdles, the chest, the neck,
the shoulders, the back, and the muscles involved in
respiration.

7-17
Ribs
• Both males and females 12 pairs
– Ribs 1–7 are called true ribs. At the anterior body wall, the true ribs
connect individually to the sternum by separate cartilaginous
extensions called costal cartilages.
– Ribs 8–12 are called false ribs because their costal cartilages do not
attach directly to the sternum. The costal cartilages of ribs 8–10 fuse
to the costal cartilage of rib 7 and thus indirectly articulate with the
sternum.
– The last two pairs of false ribs (ribs 11 and 12) are called floating ribs
because they have no connection with the sternum.

8-18
Appendicular Skeleton
• Includes the bones of the upper and lower limbs.
• The girdles of bones that attach the upper and lower limbs to
the axial skeleton.
– pectoral girdle consists of bones that hold the upper limbs in place
– pelvic girdle consists of bones that hold the lower limbs in place

8-21
Pelvis
• The adult pelvis is composed of four bones:
– the sacrum, the coccyx, and the right and left ossa coxae.
• Protects and supports the viscera in the inferior part of the
ventral body cavity.
• Pelvic girdle refers to the left and right ossa coxae only.

Bones
Amazing facts
• Space travel has revealed the astonishing sensitivity of bone to changes in our
environment. The bones of astronauts lose density during prolonged flights when
their bodies are continually exposed to weightlessness. The bones become thin and
brittle, similar to a condition known as osteoporosis which is very common amongst
old people. Frequent exercise and special diets are helping to alleviate the problems
for space travelers.
• The thigh bone is able to bear a pressure of 1200 pounds per square inch when we
walk.
• It is know that cavalrymen have grown extra bone in their buttocks and thighs
because of the nature of their work.
• Babies’ bones are nearly as flexible as reeds. Their bones can bend very easily under
pressure and simply resume their original position when the pressure is removed.
• There are generally 206 bones in an adult body, a baby has 350. The extra bones
don’t get lost – they fuse during the maturing process, to accord with our needs.
• The skeleton does not mature until the body is 25 years of age.
• The coccyx, the pointed bone at the base of the spine, is the only bone in the body
without a function.

Influence of Training on Skeletal System
Due to stress of physical exercise, the bones improve in size and strength, quality
Because of this development, the bones of the athletes are stronger than those of the sedentary worker.
The bones become more rigid and hard. Men who play football, develop such hardy wood that not only can they
endure with impunity, what might seriously injure the untrained men.
When trained are injured, they do not require much time to mend the injury.
The bones knit more rapidly and recover in surprisingly short time.
The increased rigidity and hardy wood of the bones may be due to the over disposition of calcium salts.
medy the deformity of a bone through corrective exercises at growing age.

Muscles
Amazing facts
• Big does not necessarily mean strong. Strength comes from the capacity of
muscle fiber to expand. Per pound of body weight, heavyweight champion
weightlifters lift less than their light weight colleagues.
• In the first three years of life, muscles grow twice as fast as bone. By three
years of age, the two grow at about the same rate and continue to do so until
adolescence, when there are sudden and alarming variations in the two
growth rates.
• There are some 30 muscles attached to the bones of the skull. Their sole
purpose is to give the face expression.
• There are three types of muscles: Skeletal muscles, Cardiac muscles,
Smooth or visceral muscles
• There are around 656 skeletal muscles in the body.
• Every cubic centimeter of muscle can generate 50 Newton so force
approximately.

The Muscular System
Slide 6.1
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
 Muscles are responsible for body
movement
 Three types are found in the body
Skeletal muscle**
Cardiac muscle
Smooth muscle

Types of Muscle
Three types of muscle
Skeletal Cardiac Smooth

Functions of Skeletal Muscles
Slide 6.1
 Make up “flesh” of the body
• Maintain Posture
• Voluntary movement
• Aid in breathing, eating, speech
• Provide facial expression
• Generate reflexes
• Produce body heat

Characteristics of Skeletal Muscles
Slide 6.2
 Muscle cells are elongated
(muscle cell = muscle fiber)
 Muscles are specialized to contract
 Terminology:
 Prefix myo, mys refer to muscle
 Prefix sarco refers to flesh Most are attached by tendons to bones
 Cells are multinucleate
 Striated – have visible banding
 Voluntary – subject to conscious control
 Muscles and their fibers are wrapped by connective tissue

Connective Tissue Wrappings of
Skeletal Muscle
Slide 6.4a
 Endomysium –
around single
muscle fiber
 Perimysium –
around a
fascicle
(bundle) of
fibers Figure 6.1

Microscopic Anatomy
Slide 6.10b
 Sarcomere
Contractile subunit of a muscle fiber
From “Z to Z”
 One A band +
 Two “half” I
bands
Figure 6.3b

Sarcomere Partially Contracted

Sarcomere Completely Contracted

10-40
Three Types of Skeletal Muscle Fibers
• Fast
– are large in diameter
– contain large glycogen reserves
– densely packed myofibrils
– relatively few mitochondria
– called white fibers due to lack of myoglobin
– majority of skeletal muscle fibers in the body
• Intermediate
– resemble fast fibers; however
– have a greater resistance to fatigue
• Slow
– smaller and they
– contract more slowly
– called red fibers because due to myoglobin

Influence of Training on Muscular System
ATP = ADP + P + Energy for Contraction
CP = C + P + Energy for re-synthesis of ATP
Glycogen = Lactic Acid + Energy for re-synthesis of CP
Lactic Acid + Oxygen = {Carbondioxide + Water (About 1/5th of the total lactic acid)}+ Energy for re-synthesis of
glycogen from the remaining 4/5th of lactic acid
Effect of Exercise on Muscular System
Muscle Hypertrophy
Gain in Strength
Gain in endurance
Chemical Changes
Muscle Efficiency
Increase in Speed

25-42
Human Anatomy,
Respiratory System

25-43
Organization and Functions of the
Respiratory System
Structural classifications:
– upper respiratory tract
– lower respiratory tract.
• Functional classifications:
– Conducting portion: transports air.
• Nose
• nasal cavity
• Pharynx
• Larynx
• Trachea
• progressively smaller airways, from the primary bronchi to the
bronchioles

25-45
Respiratory System Functions
• Breathing (pulmonary ventilation):
– consists of two cyclic phases:
• inhalation, also called inspiration
• exhalation, also called expiration
– Inhalation draws gases into the lungs.
– Exhalation forces gases out of the lungs.
• Gas exchange: O2 and CO2
– External respiration
• External environment and blood
– Internal respiration
• Blood and cells

25-48
Respiratory Bronchioles, Alveolar
Ducts, and Alveoli
• Contain small saccular outpocketings called alveoli.
• An alveolus is about 0.25 to 0.5 millimeter in diameter.
• Its thin wall is specialized to promote diffusion of gases
between the alveolus and the blood in the pulmonary
capillaries.
• Gas exchange can take place in the respiratory bronchioles
and alveolar ducts as well as in the lungs, which contain
approximately 300–400 million alveoli.
• The spongy nature of the lung is due to the packing of millions
of alveoli together.

Bronchial (Respiratory) Tree
Figure 21.8a

Bronchioles
Slide 13.15a
Figure 13.5a
 Smallest
branches of
the bronchi

Respiratory Volumes and Capacities
Slide 13.26
 Tidal volume [TV]:
Normal breathing
moves about 500 ml of air/breath

Slide 13.27a
 Inspiratory reserve volume (IRV)
Amount of air that can be taken in forcibly
over the tidal volume
Usually between 2100 and 3200 ml

Slide 13.27a
 Expiratory reserve volume (ERV)
Amount of air that can be forcibly exhaled
Approximately 1200 ml

Slide 13.27b
 Residual volume
Air remaining in lung after expiration
About 1200 ml

Slide 13.28
 Vital capacity
The total amount of exchangeable air
Vital capacity = TV + IRV + ERV
Dead air space or volume
 Air that remains in conducting zone
Bronchi, bronchioles, ducts
 never reaches alveoli
 About 150 ml

Respiratory Capacities
Slide 13.30
Figure 13.9

Respiration
Amazing Facts
• It is estimated that we breathe in nearly 500 cubic feet of air per day, consistently,
automatically and most of the time, effortlessly.
• The surface area of the alveoli is said to be the size of tennis court.
• Conveniently, Mount Everest, the highest peak in the world, is the highest man
could climb unaided by supplementary oxygen.
• The most remarkable change of breathing rate occurs when we sneeze. Sneezing is
one of the body’s mechanisms for ensuring that foreign bodies do no enter the lungs.
It is an explosive, powerful action almost certain to remove the irritant, particularly
as the speed of a sneeze has been estimated at between 60 to 100 miles per hour.
• Calculation of Dog, Man and Tortoise calculation “The law of use and disuse”,
Equal breath counts for everybody
• (Life span in years X Days X Hours X Minutes X Breath count per minute)
Dog = (20 X 365 X 24 X 60 X 45)=900
Human = (60 X 365 X 24 X 60 X 15)=900
Tortoise = (150 X 365 X 24 X 60 X 6)=900
• Tidal volume
• Vital Capacity
• Second Wind
• VO2 max
• Oxygen Debt

Influence of Training on Respiratory System
Types of breathing
Clavicle; Thoracic; Diaphragm
Expansion of the chest increases in turn increasing the total volume
Rate of breathing is lowered as compared to the layman
Opening of alveoli more than a sedentary person
Increase of vital capacity
Increase in
Tidal volume
Vital Capacity
Second Wind
VO2 max
Oxygen Debt

22-65
Functions of the Heart
• Center of the cardiovascular system, the heart.
• Connects to blood vessels that transport blood between the
heart and other body tissues.
– arteries carry blood away from the heart
– veins carry blood back to the heart
• Arteries carry blood high in oxygen.
– (except for the pulmonary arteries)
• Veins carry blood low in oxygen.
– (except for the pulmonary veins)
• Arteries and veins entering and leaving the heart are called
the great vessels.

22-66
Characteristics and Functions of the
Heart
• Develops blood pressure through alternate
cycles of heart wall contraction and relaxation.
• Minimum blood pressure is essential to push
blood through blood vessels to the body
tissues for nutrient and waste exchange.

22-68
Pulmonary and Systemic Circuits
• The pulmonary circuit consists of the
chambers on the right side of the heart
(right atrium and ventricle) as well as the
pulmonary arteries and veins.
– conveys blood to the lungs via pulmonary
arteries
– to reduce carbon dioxide and replenish oxygen
levels in the blood
– Blood returns to the heart in pulmonary veins

22-69
• Blood returns to the left side of the heart,
where it then enters the systemic circuit.
• The systemic circuit consists of the chambers
on the left side of the heart (left atrium and
ventricle), along with all the other named
blood vessels.
– carries blood to all the peripheral organs and
tissues of the body

22-70
• Oxygenated blood from the left side of the heart is pumped
into the aorta
– the largest systemic artery in the body
– then into smaller systemic arteries.
• Gas exchange in tissues occurs from capillaries.
• Systemic veins then carry deoxygenated blood (high in carbon
dioxide) and waste products.
• Most veins merge and drain into the superior and inferior
venae cavae
– drain blood into the right atrium.
• There, the blood enters the pulmonary circuit, and the cycle
repeats .

22-71
Anatomy of the Heart
• Relatively small, conical organ approximately the size of a
person’s clenched fist.
– it weighs about 250 to 350 grams
• Located left of the body midline posterior to the sternum in
the middle mediastinum.
• Rotated such that its right side or border (right atrium and
ventricle) is located more anteriorly, while its left side or
border (left atrium and ventricle) is located more posteriorly.

22-75
Conduction System of the Heart –
Sinoatrial (SA) Node
• Heartbeat is initiated by the cardiac muscle fibers of
the sinoatrial (SA) node.
– located in the posterior wall of the right atrium, adjacent
to the entrance of the superior vena cava
• Act as the pacemaker.
– rhythmic center that establishes the pace for cardiac
activity
• Initiates impulses 70 - 80 times per minute.

22-76
Conduction System of the Heart –
Atrioventricular (AV) Node
• Impulse travels to both atria, stimulating
atrial systole.
• And via an internodal conduction pathway
through an opening in the fibrous skeleton
to the atrioventricular (AV) node.
– located in the floor of the right atrium between
the right AV valve and the coronary sinus

Terms, Definitions & Units
• Blood Pressure - force generated against
arterial walls per unit of area in mm Hg.
• Systolic Pressure - peak arterial pressure.
Averages about 120 mm Hg in healthy
adults.
• Diastolic Pressure - lowest arterial pressure.
Averages between 70 - 80 mm Hg in healthy
adults.
• Blood Volume - quantity of blood in
cardiovascular system. Varies from 4-5 L. in
females to 5-6 L. in males.

Terms, Definitions & Units
• Cardiac Output - the amount of blood
pumped by a ventricle per minute. Units
may be in milliliters or Liters per minute.
• Heart Rate - number of cardiac cycles per
minute. Average for males = 64-72/min.
Average for females = 72-80/min.
• Stroke Volume - amount of blood pumped
out of a ventricle each beat. Average
resting stroke volume = 70 ml.

• Blood volume increases due to increased
water retention from increased ADH
production, IVs or transfusions = BP
• Blood volume loss due to injuries,
hemorrhages, use of diuretics, etc. = BP
Blood Pressure = Blood Volume × Peripheral Resistance
Factors influencing blood pressure

Cardiovascular Adaptations From
Aerobic Training
• Increased cardiorespiratory endurance
• Increased muscular endurance
• Decreased VO2 at rest and submaximal exercise
• IncreasedVO2 Max
• Increased heart weight, volume, and chamber size
– Increased left ventricle wall thickness “athletes heart”
– Increased left ventricle EDV
– Increased blood plasma
• Increased Stroke Volume (fig. 10.3)
– from increased EDV and decreased ESV = increased EF
– Frank-Starling law: elastic recoil of the ventricle

Aerobic Training
• Decreased resting heart rate
– from increased parasympathetic activity and decreased
sympathetic activity.
• Decreased submaximal heart rate
• Decreased maximum heart rate of elite athletes
– if your heart rate is too fast the period of ventricular filling is
reduced and your stroke volume might be compromised.
– the heart expends less energy by contracting less often but
more forcibly than it would by contracting more often.
• Decreased Heart Rate Recovery (fig. 10.5)

Aerobic Training
• Maintained cardiac output at rest and submaximal exercise
• Increased cardiac output during maximal exercise
• Increased blood flow to the muscles
– increased capillarization of trained muscles
– greater opening of existing capillaries in trained muscles
– more effective blood redistribution
– increased blood volume
– decreased blood viscosity & increased oxygen delivery
• Decreased resting blood pressure, but is unchanged during
exercise
– from increased blood flow

Aerobic Training
• Increased blood volume (blood plasma) and
is greater with more intense levels of
training
– increased release of antidiuretic hormone
– increased plasma proteins which help retain
blood fluid
– increased red blood cell volume
– decreased blood viscosity

Respiratory Adaptations From
Aerobic Training
• Respiratory system functioning usually does not
limit performance because ventilation can be
increased to a greater extent than cardiovascular
function.
• Slight increase in Total lung Capacity
• Slight decrease in Residual Lung Volume
• Increased Tidal Volume at maximal exercise levels
• Decreased respiratory rate and pulmonary
ventilation at rest and at submaximal exercise
– (RR) decreases because of greater pulmonary
efficiency
• Increased respiratory rate and pulmonary
ventilation at maximal exercise levels
– from increased tidal volume

Respiratory Adaptations From
Aerobic Training
• Unchanged pulmonary
diffusion at rest and
submaximal exercise.
• Increased pulmonary
diffusion during maximal
exercise.
– from increased circulation and
increased ventilation
– from more alveoli involved
during maximal exercise
• Increased A-VO2 difference
especially at maximal
exercise.

Metabolic Adaptations From
Aerobic Training
• Lactate threshold occurs at a higher percentage of VO2 Max.
– from a greater ability to clear lactate from the muscles
– from an increase in skeletal muscle enzymes
• Decreased Respiratory Exchange Ratio (ratio of carbon dioxide
released to oxygen consumed)
– from a higher utilization of fatty acids instead of carbo’s
– however, the RER increases from the ability to perform at
maximum levels of exercise for longer periods of time because of
high lactate tolerance.
• Increased resting metabolic rate
• Decreased VO2 during submaximal exercise
– from a metabolic efficiency and mechanical efficiency

Metabolic Adaptations From
Aerobic Training
• Large increases in VO2 Max
– in mature athletes, the highest attainable VO2 Max is
reached within 8 to 18 months of heavy endurance training.
– VO2 Max is influenced by “training” in early childhood.
• from increased oxidative enzymes
• from increased size and number of mitochondria
• from increased blood volume, cardiac output & O2
diffusion
• from increased capillary density

Cardiorespiratory Adaptations
From Anaerobic Training
• Small increase in cardiorespiratory endurance
• Small increase in VO2 Max
• Small increases in Stroke Volume

Cardiorespiratory Adaptations
From Resistance Training
• Small increase in left ventricle size
• Decreased resting heart rate
• Decreased submaximal heart rate
• Decreased resting blood pressure is greater than from
endurance training
• Resistance training has a positive effect on aerobic endurance
but aerobic endurance has a negative effect on strength, speed
and power.
– muscular strength is decreased
– reaction and movement times are decreased
– agility and neuromuscular coordination are decreased
– concentration and alterness are decreased

Factors Affecting the Adaptation
to Aerobic Training
• Heredity accounts for between 25% and 50% of the
variance in VO2 Max values.
• Age-Related decreases in VO2 Max might partly result
from an age-related decrease in activity levels.
• Gender plays a small role (10% difference) in the VO2
Max values of male and female endurance athletes.
• There will be RESPONDERS (large improvement) and
NONRESPONDERS (little improvement) among groups
of people who experience identical training.
• The greater the Specificity of Training for a given sport
or activity, the greater the improvement in
performance.

Applications to Exercise
• Breathe Right nasal strips
• “head up” during recovery
• O2 on the sidelines
• active recovery
• stretching before and after
intense exercise
• smokers beware
• stitch in the side
• second wind
• resist the valsalva
• exercise increases the quality of
life more than the quantity of life

Exercise Physiology
Energy Sources
Definition of Energy: Capacity to perform work
Forms of Energy: Chemical/ Mechanical/ heat/ Light/ Electrical/ Nuclear
Sports emphasizes on Chemical Energy to Mechanical Energy
Sun
Human and animals eat plants and other animals as food
Food energy is used to manufacture ATP (Adenosine Tri Phosphate) CP (Creatine Phosphate) Glucose, etc.
Aerobic Reaction
Anaerobic Reaction
Carbohydrate (1 gram gives – 4.5 K. Calories Energy)
Fats (1 gram gives – 9 K. Calories Energy)
Proteins (1 gram gives – 4.2 K. Calories Energy)
Calorie
Kilocalorie

Environmental Aspects
Heat production: vasoconstriction; piloerection; shivering
Heat release (radiation – 60%; Conduction-18%; evaporation-22%): vasodilatation;
sweating
Heat disorders: Heat cramps; heat syncope; heat exhaustion; heat stroke
1 gm of sweat = 0.6 K. Cal. of heat
Prevention of heat disorders: natural fluid replacement; Hypotonic (8% salt solution);
low sugar content (7.5% solution)
Altitude:
Sea level- 20 degree centigrade
10,000 feet – 0 degree centigrade
20,000 feet - -22 degree centigrade
30,000 feet - -44 degree centigrade
Altitude disorders: Hypoxia; Increased pulmonary ventilation, reduced affinity to wards
hemoglobin with oxygen; increased heart rate; fluid loss; Acute mountain sickness;
high altitude pulmonary edema; high altitude cerebral edema; high altitude retinal
hemorrhage; chronic mountain sickness

Sports Injuries
Causes:
Physical fitness
Training – preseason, season and off season
Psychological fitness
Role of coach
Environment
Protective equipment
Equality in competition (fair play and no favor)
Types of Injuries:
Strain- partial tear of muscle / tendon
Rupture- complete tear of muscle / tendon
Stiffness – Particular part becomes stiff
Cramps- loss of electrolyte
Abrasion- loss of superficial layers of skin
Contusion- blunt force when there is dis-colour of skin
Hematoma – Collection of blood under the skin
Blister – collection of water under superficial layers of skin
Callosity and Corn- chronic frictional injury or foreign substance
Cuts- complete loss of skin
Fracture- bone
Dislocation – joint

Doping
Definition: “The administration or use of substances in any form
alien to the body or of physiological substances in abnormal
mounts and with abnormal methods by healthy person, with
the exclusive aim of attaining an artificial and unfair increase
in performance in competitions further more, various
psychological measures to increase performance in sports
must be regarded as doping” - IOC
Stimulants: psycho-tonics and analeptics (respiratory centers
taken for cold, asthma)
Narcotic analgesics (depressants – pain killers)
Anabolic Steroids
Beta blockers (reduce hyper tension)
Diuretics/ lassics: excretory system flushing
Blood doping:
Oxygen showers:
Psychological doping:

HOW FIT ARE YOU REALLY?
What is your resting Heart Rate?
Results Men Men Men Men Women Women Women Women
Age Ex G S P Ex G S P
20-29 59< 60-69 70-85 86+ 71< 72-77 78-95 96+
30-39 63< 64-71 72-85 86+ 71< 72-79 80-97 98+
40-49 65< 66-73 74-89 90+ 73< 75-79 80-98 99+
50+ 67< 68-75 76-89 90+ 75< 77-83 84-102 103+

Are you carrying excess fat?
• Pinch yourself at the waist and on the upper arm, grasping as much
flesh as possible between your forefingers and thumb.
• If you can pinch more than 1 inch of spare flesh, you probably need to
shed some fat. To do so, you may need only to tone up- replace fat
with muscle- or to lose weight. Every ¼ inch of fat beyond the 1 inch
maximum represents about 10 pounds of fat.

How efficient are your lungs?
 Accurate measurement of lung efficiency requires a laboratory test,
but the following simple checks will prove a rough guide.
1. Take a deep breath and time how long you can hold your breath.
2. Breath in and out as deeply as you can; measure your chest in each
position.
Your lungs are probably working with adequate efficiency if you can
hold your breath for 45 seconds or more and if the difference
between the two chest measurements is 2 to 3 inches or more.

TEST YOUR FITNESS
Check your respiratory system
Distance of candle from your mouth Respiratory system age
1.5 meters 20 years
1.25 meters 30 years
1 meter 40 years
0.75 meter 50 years
Up to 0.75 meters Over 60 years

TEST YOUR FITNESS
How mobile are you?
How close you can get to the floor How old your ligaments are
You can put your hands flat on the floor 20 years old
You can touch the floor with your finger
tips
30 years old
You can get within 10 centimeters 40 years old
The gap is 20 centimeters or more 50 years and older

TEST YOUR FITNESS
Check your sense of balance
Time in seconds Ability of balancing
Over 51 seconds 20 years
41-50 seconds 30 years
Less than 25 seconds Over 60 years

FIND YOUR FRAME SIZE
SEX HEIGHT WITHOUT
SHOES
ELBOW BREADTH FOR
MEDIUM FRAME
MEN 5’1” – 5’2” 2&1/2” – 2&7/8”
5’3” – 5’6” 2&5/8” – 2&7/8”
5’7” – 5’10” 2&3/4” – 3”
5’11” – 6’2” 2&3/4” – 3&1/8”
6’3” – UP 2&7/8” – 3&1/4”
WOMEN 4’9” – 4’10” 2&1/4” – 2&1/2”
4’11” – 5’2” 2&1/4” – 2&1/2”
5’3” – 5’6” 2&3/8” – 2&5/8”
5’7” – 5’10” 2&3/8” – 2&5/8”
5’11’ – UP 2&1/2” – 2&3/4”

AVOID
• Sleeping during afternoons.
• Taking stomach full meals at any given time.
• Seeping directly in front of cooler or in AC
rooms.
• Eating oily stuff.
• Eating confectionary or bakery products or
dairy products.
• Drinking cool water.
• Eating curd.
• Having more than 2 cups of tea or coffee
during the day.
• Alcoholic drinks.

ESSENTIALS
• Take Luke warm water with ½ lemon and 1 spoon
honey in -1 glass – every day early morning
immediately after brushing the teeth.
• Spare at least 45 minutes for physical workout
regularly.
• Try to have Luke warm water whenever you feel
thirsty.
• Try to have maximum seasonal raw vegetables
and fruits whenever you feel hungry.
• Keep gap of at least 1 to 1 and half hour after
dinner and before going to bed.
• Drink 2 glasses of Luke warm water before going
to bed.

SUGGESTION FOR A 2500 KCAL WEEKLY TRAINING
SCHEDULE
Kind of sport Hours per week
Jogging or walking 4 hours
Cycling 7 hours
Swimming 5 hours
Gymnastics 2.5 hours
Volleyball or basketball 5 hours
Rowing 4 hours

Modern Work Concept
• Do You Have 9am Effect At 6pm?
Exercise for all – just spare few minutes

is it a right phrase?
• You are paid, what you deserve!
A Complaint of an engineer to a doctor!

Your body has internal mechanisms which regulate the way you act
and react
The rhythm and blues
• Homeostasis Cycle is of 21 days
• There are, of course, many individuals who strongly believe that the rhythms
govern all aspects of human life. For some years now some people have
believed that their health and fortune is ordained not by the position of the
stars but by three different body cycles. In a book called The Periods of
Human Life, by Hermann, Vienna University, announced that our physical
vitality and strength is governed by a 23 day cycle and that our emotional
strength and stability is governed by a 28 day cycle. The third intellectual
activity is governed by 33 day cycle. All these of three cycles are said to
begin on the individual’s birthday and to follow a wave pattern after that,
with the waves repeating themselves after 23, 28and 33 days. The theory is
that the peaks and through of the cycle are the most critical times and that on
these days an individual is particularly likely be at his best or his worst.

Reasons To Do Exercise
• There is a definite link between premature death rates and chronic inactivity. Exercise
promotes longevity by reducing the risk of premature mortality.
• Exercise retards the process of ageing, thus preserving vitality and youth.
• Exercise reduces the risk of developing hypo-kinetic diseases (those associated with lack of
movement). It prevents the incidence of and / or helps controls such disease processes.
• Exercise helps prevent or control coronary artery diseases and most of the cardiovascular
diseases, as lack of exercise is the number one reason for developing these diseases. Regular
aerobic exercise helps control/ prevents hypertension.
• Exercise prevents clotting of blood, thus reducing the risk of heart attacks and strokes.
• Exercise increases the elasticity of blood vessels, which reduces the resistance to blood flow.
This in turn helps prevent hypertension and heart disease.
• Blood viscosity is decreased as a result a regular exercise. This reduces the stress on the
heart, as thinner blood is easier to pump, and also prevents clotting.
• Exercise increases HDL (Good Cholesterol) levels in the body, which prevents plaque build-up
on the inner walls of arteries. This in turn prevents heart attacks and strokes.
• Exercise strengths the heart muscle, and cause left ventricular enlargement, thus improving
cardiac output and endurance.
• Exercise improves overall glucose tolerance and insulin sensitivity, thus reducing the risk for
type II diabetes mellitus.

• Exercise increases muscle mass, which is linked to various vital
physiological functions. Increased muscle mass helps optimize these
functions thus promoting good health and vitality.
• Exercise increases muscular strength and endurance, which improves your
ability to perform work and function optimally in day-to-day life.
• Exercise helps improve/ maintain bone density, reducing the risk of
developing osteoporosis (Hollowing of bones).
• Exercise boosts immunity, helping the body to combat infectious diseases.
• Regular light to moderate exercise helps reduce the symptomatic pain
caused by arthritis.
• Exercise helps reduce the risk of developing cancer.
• Regular endurance exercise helps reduce the risk for testicular and prostate
cancer in men.
• Regular endurance exercise helps reduce the risk for breast, cervix, ovarian
and uterine cancers in women.
• Regular endurance exercise helps reduce the risk for various cancers
affecting the digestive systems.

• Exercise enhances digestion and enhances optimal absorption of nutrients.
• Exercise helps increase pain threshold, thus helping cope better with pain,
and increasing maximal work capacity.
• Exercise improves endocrine function, which promotes optimal functioning
of various physiological systems thus improving health and fitness levels.
• Exercise improves sexual health and performance.
• Exercise can improve fertility in both men and women. Oxygen carrying
capacity of the blood can be improved by regular endurance training.
• Mental function and memory can be significantly improved by regular
exercise.
• Regular exercise may help combat serous neurological disorders such as
Alzheimer’s and Parkinson’s diseases.
• Mental stress can be greatly reduced by regular exercise.

POSITIVE ATTITUDE
• CHANGE THINKING …CHANGE YOUR LIFE
• When you change your thinking, you change your beliefs.
• When you change your beliefs, you change your
expectations.
• When you change your expectations, you change your
attitude.
• When you change your attitude, you change your
performance.
• When you change your performance, you change your life.

?What
Who
How
Were
Do
Does
Did
Whom
Can
May
Is
Are
At
Getting rational and logical answer to any of your
rational or irrational ?s
Try the following

QUOTES FOR ME
1. We say that ‘we are old, so we are not playing’
“We are not playing, so we are old”
-Churchill
2. “Nothing is absolute in this universe; neither you
nor me” (theory of relativity)
-Albert Einstein

I Will end up with the sentence of the great
philosopher Socrates
“I know only one thing that I know
nothing”
THANK YOU!

Anatomy and Physiology.pptx

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