HEALTH AND FITNESS EDUCATION

1. HEALTH AND FITNESS EDUCATION CBCSS Programme, Semester V

2. SCIENTIFIC BASIS OF PHYSICAL ACTIVITY MODULE - 2 Sandy Nair Assistant Professor N.S.S, College, Pandalam

3. Aerobic Exercise TYPES OF EXERCISES • Are physical exercise of relatively low to moderate intensity, depends on aerobic energy system. • Carbohydrate of food we eat is converted to glucose. It is delivered to the blood and and is carried to the cells. Here the glucose molecule is altered chemically. • The cells trap food energy in the form of ATP. • When the cells split the high energy bond of ATP, they produce high energy and liberate it as either heat or as mechanical work, like walking, jogging or running. • Aerobic exercise = Glucose + oxygen = CO2 + Water + energy

4. Anaerobic Exercise TWO TYPES OF ANAEROBIC SYSTEM: • ATP – CP • Glycogen lactic acid system • Eg Sprinting, Swimming, Throwing events.

5. ISOTONIC, ISOMETRIC AND ISOKINETIC • Isotonic (i) Concentric (ii) Eccentric ADVANTAGES: • Strengthens the muscle through out the ROM. • Can be adapted to suit different sports. DISADVANTAGES: • Muscle soreness after exercise coz of high stress levels • With heavy weights the chances of injury more. • Cheating movement can cause uneven development of muscles.

7. ISOMETRIC EXERCISES • Kind of exercise which involves static contraction. • Its reflected in the term “Isometric” where “iso” (same) with “metric” (distance) ADVANTAGES: • Needs no specific equipment or setting. • Flexibility can be increased when performed at joints ROM extremes. • Strength is developed at extreme ROM • Develops static strength DISADVANTAGES: • Doesn’t train full ROM • During this BP rises can cause fainting, stroke, injury. • Has no full affect on the aerobic capacity.

9. ISOKINETIC EXERCISES • Provides variable resistance to a constant limb movement. • Muscle contracts at a CONSTANT SPEED against varying degrees of resistance. • Eg: in day today life is LIFT, stationary BIKE is good eg: for exercise, exercise tubes, bands. ADVANTAGES: • Maximal loading throughout the ROM. • Objective, reproducible and easily quantifiable. • Muscle easily ISOLATED. • Safest form of exercise. DISADVANTAGES: • Time consuming • Requires lot of training and skill to use. • Costly

11. BENEFITS OF EXERCISE A) PHYSICAL BENEFITS • Improves body shape by improving muscle tone, reducing fat and improving posture. • Strengthens bones and muscles (As exercise improves blood circulation and there by more nutrients and oxygen reaches muscles and bones) • Increases immunity and hence reduces the chances of illness. So increases life expectancy. • Improves endurance, flexibility and overall fitness

12. B) MENTAL BENEFITS • Cognitive aspect of mind like thinking, intelligence, creativity, imagination develops positively. • Good means for stress reduction and to deal tension. • Improves self-confidence. • Increases motivation. • Brings clarity of thought and helps one in developing an aim or objective.

13. C) SOCIAL BENEFITS • Helps to meet new people and make friends ie to develop INTER PERSONAL RELATIONSHIP. • Improves team work, cooperation and develops WE-FEELING. • It helps to cut short the UNDESIRABLE or ANTISOCIAL activities in the society.

14. EFFECT OF EXERCISE ON DIFFERENT SYSTEMS OF THE BODY • Some of the major organs of our body are heart, lungs, brain, stomach, muscles and so on. • HEART is the chief organ for blood circulation, LUNGS are responsible for respiration, BRAIN controls whole body and MUSCLES are related with movements. • EFFICIENCY of our body depends on the efficient working of all the organs and system of the body, as well as organs are inter linked and inter dependent on each other. • REGULAR EXERCISE affects in all systems in positive direction.

15. MUSCULAR SYSTEM • There are more than 600 odd muscles in our body. • Muscles with bones give beautiful structure to our body and act as a PROTECTIVE COVERING around the bones and organs. • Muscles of our body constitute about 45% of our total weight. TYPES OF MUSCLES: • Voluntary or Striped muscles • Involuntary or Unstriped muscles • Cardiac muscle

16. VOLUNTARY / STRIPED MUSCLES • These are under control of our will. • Muscles of our arm, legs, feet etc. • These muscles are attached to the bones and helps in the movement of the body.

17. INVOLUNTARY / UNSTRIPED MUSCLES • These are not under control of our will. • It forms the muscular coats of the intestines, stomach, arteries, and many other internal structures

18. CARDIAC MUSCLES • Heart is made up of CARDIAC muscle. • It is striped muscle but unlike all striped muscles which are voluntary this muscle is involuntary in nature

19. STRUCTURE OF MUSCLE

20. Effect of exercise on muscular system • Exercise especially weight training INCREASES THE STRENGTH AND MASS OF THE MUSCLES. Gain in strength is due to the strengthening of the sacrcolemma, the outer covering of the muscle. • Research proved that prolonged high intensity training STIMULATES GROWTH OF NEW MUSCLE FIBERS AND INCREASES THE SIZE OF THE MUSCLE FIBERS. As a result muscle appears to be bigger, stronger and solid. • Muscle gains the ability to WITHSTAND THE STRESS FOR A PROLONGED PERIOD. That is, endurance of the muscle develops with training. • Color of the muscle improves. This change in color is due to INCREASES IN NO OF CAPILLARIES supplying blood to the muscles.

21. Tissues that bind the muscle together INCREASE IN AMOUNT AND TENSILE STRENGTH. • Proper exercise keeps the muscle in shape by INCREASING ITS TONICITY. Tonicity is the partial contraction of the muscles which gives muscle the shape. This state of muscle makes them efficient in terms of speed and coordination which is of paramount importance in the case of emergencies where one has to act quickly. • Exercise IMPROVES MUSCULAR FLEXIBILITY which helps to do movements without strain and makes our body movements graceful. • Proper exercising helps the all round development of the muscle, there is SYMMETRICAL DEVELOPMENT of the muscle which increases the beauty concept of muscle.

22. CIRCULATORY SYSTEM • Organs connected with the CS are Haert and blood vessels such as arteries, veins and capillaries. • Our body contains 5-6 litres of blood which is vital fluid in our body. • Blood carries oxygen and nutrients to different parts of our body. • It also aids in the removal of waste products like fluids and gases from the body. For blood to perform these functions it has to be circulated in the body, blood is circulated in the body through hear and blood vessels. • HEART is the chief organ and acts as a CENTRAL PUMP.

23. Contraction of heart > Pure blood from left chamber of heart goes to AORTA which is divided into arteries > divided into arterioles > further divided into capillaries. • In capillaries exchange of nutrients and gases takes place. • Nutrients and oxygen are supplied to the tissues and from tissues carbondioxide and other waste products are taken in to the blood stream.

24. The blood become impure and move through capillaries which combines to form > Venules > venules combine to form > VEINS Veins combine to form SUPERIOR AND INFERIOR VENACAVA. • Impure blood through superior and inferior venacava returns to the right chamber of the heart.

25. Circulatory system is divided into parts • SYSTEMIC CIRCULATION (Passing through the tissue) • PULMONARY CIRCULATION (Passing through the lungs)

26. Composition of Blood • Blood is a red viscous fluid found in our body. • It consists of liquid intra-cellular substance called PLASMA in which are suspended RBC, WBC and platelets.

27. Composition of Blood • PLASMA consists of 90% of water. It contains many substance in solution, the chief of them are glucose, amino acids, inorganic salts, hormones, urea and uric acid, proteins, fat globules and dissolved gases. It absorbs waste products such as urea, carbondioxide, excess salts, pigments and unwanted matter and convey them to lungs, liver and kidneys for excretion. It absorbs nutrients from food and transports the same to the tissues for the purpose of growth, energy and repair.

28. RBC are circular bioconcave discs. Each corpuscle contains a thick liquid. The redness of the liquid is due to a pigment called HAEMOGLOBIN. • The chief property of haemoglobin is its power of carrying oxygen. It combines with oxygen and becomes oxy haemoglobin and transports it to the tissues and collects from them carbondioxide. The RBC are formed mainly in the BONE MARROWS.

29. WBC are also circular but generally larger than the RBC. Unlike the RBC they contain nucleus. Their no: is much less than the RBC. Their function is sealing off infection from the body. They act as natural defence against the foreign harmful particles such as germs. They are also known as bacterial scavengers. Some of these are formed in the bone marrows and others in the lymphatic glands which are distributed through out the body and become painful when local infection is present.

30. Thrombocytes aids in the formation of BLOOD CLOTS.

31. Effects of exercise on Circulatory system • Aerobic exercise will increase heart size (ATHLETES HEART). • Lesser amount of pumping is required for a trained heart, which will increase in life span of heart. (marathon runner-30bpm) • After cessation of activity, pulse rate comes to a normal rate more rapidly in a trained person, i.e recovery period becomes shorter. • New capillaries are formed within the muscle fibres. The additional capillaries increase the supply of oxygen and food to the tissues. The removal of waste productas also become quicker. • Blood composition is changed. This change leads to increase in RBC which increase the haemoglobin level in blood that is the oxygen carrying capacity of the blood increases.

32. Helps to keep blood vessels flexible and healthy which helps to regulate blood pressure. • Regular exercise helps to reduce cholesterol level in the blood. It reduces the chance of forming plagues in the blood vessels thereby reducing the chance of CHD or coronary heart disease. • Helps in efficient circulation of blood which means improved oxygen and nutrients supply to all parts of the body, including the heart, muscles and the brain. • Some studies have shown that blood clots less rapidly in trained individuals. A reduction on coagulation is important in preventing blood clots in the arteries of the heart and thus avoiding heart attack. • Individual can withstand higher concentration of lactic acid in the blood. This delays fatigue and exhaustion.

33. RESPIRATORY SYSTEM • R is concerned with the inter change of oxygen and carbondioxide between the organism and the environment. • This change is effected in two stages. Oxygen must get in to the capillaries and from there into the tissues while carbondioxide must pass in the opposite direction. • Thus R in the ultimate sense is the gaseous exchange between capillaries and the tissues.

34. The respiratory system consists of nasal cavity, Pharynx, larynx, wind pipe called Trachea, Bronchi, air sacs or alveolus and the lungs. • The nasal cavity is divided into right and left nasal passages by a partition called the septum. • The surface area of the nasal passage is lined by mucous membrane which secretes a clear viscous fluid called mucuos.

35. Such a secretion enables the nasal passages to act as air filters by causing dust particles and bacteria to adhere to the sticky mucous membrane. • The secretions destroys certain bacteria. • The air enters through the nasal passage goes through the pharynx, then larynx, and from there in to the wind pipe(Trachea). • The wind pipe divides into two bronchial tubes, one going to each lung.

36. There are two branches of lungs i.e right and left lung which occupy most of the thoracic cavity. • Lungs are made up of light, porous and spongy substance and are highly elastic. • Within the lungs each bronchial tube divides many times into smaller branches until they become so small that they are visible to the naked eye.

37. These small branches open into air sacs. • Inhaled air after passing through trachea, bronchi and the bronchioles, reaches the air sacs. • There are millions of air sacs in our lungs. • The walls of the air sac are elastic and are lined by a thin layer of cells. This layer separates the blood capillaries in the wall of the sac from the air within the sac and it allows the passage of oxygen from the air sac into the blood capillaries and of carbondioxide in the reverse direction.

38. TERMS RELATED TO RESPIRATION: • TIDAL AIR VOLUME It is the volume of the air that enters and leaves the lungs in ordinary quiet breathing in one cycle. • VITAL CAPACITY It is the maximum volume of air expelled after a maximum inspiration. Vital capacity depends upon the physical development of the lungs. It is usually decreased in some pulmonary diseases like tuberculosis and silicosis. • RESIDUAL VOLUME It is that volume which remains after the greatest expiratory effort. It depends on the size of the chest and is usually 1.5 litres.

39. RESPIRATORY MINUTE VOLUME Is the volume of air breathed in per minute. It is equal to tidal volume X respiration per minute and is around 7 litres. This value rapidly increases in exercise. • RESPIRATORY QUOTIENT It is the ratio of the volume of carbondioxide expired to the volume of oxygen used in a given time. It is considerably affected by the nature of diet, exercise and certain diseases.

40. EFFECT OF EXERCISE ON RESPIRATORY SYSTEM • As a result of training the TIDAL AIR VOLUME of the athlete INCREASES. • Regular exercise may result in an INCREASE IN THE VITAL CAPACITY in adolescent children and young adults. • As a result of training the INTER-COASTAL MUSCLES PRESENT BETWEEN TWO RIBS STRENGTHENS. This muscle aids in breathing. • Because of INCREASED EFFICIENCY IN THE EXCHANGE OF GASES the demand for oxygen decreases resulting in steadier breathing. It may be decreased in the minute volume of breathing required for the performance of a given load or volume of training.

41. The TIME REQUIRED FOR BREATHING TO RETURN TO PRE-EXERCISE LEVEL IS SHORTER in a trained person in comparison with a untrained person who has a delayed recovery. • The EFFICIENCY WITH WHICH THE RESPIRATORY SYSTEM operates is INCREASED as a result of participation in regular exercise. The increase in breathing for a given amount of load is lowered as a result of training in comparison to the increase in breathing rate for the same work prior to the training.

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