Fitness1 - Physiology of Exercise Linda Harley PhD student...

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Physiology of Exercise Linda Harley PhD student in Applied Physiology
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Physiology of Exercise: What is Physical Fitness? A set of attributes that allows the body to respond  or adapt to the demands and stress of  physical effort (your book) The ability to perform moderate-to-vigorous  levels of exercise without becoming excessively  fatigued.  American College of Sports Medicine  (ACSM)
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Five Components of Health-Related Fitness 1. Cardiorespiratory endurance ** 2. Flexibility 3. Body composition 4. Muscular endurance 5. Muscular strength ** most important component
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Benefits of Regular Exercise Increases energy level Improves body composition (i.e. weight control) Improves social, psychological, & emotional wellness Helps maintain good posture Boosts immune function Improves cardiorespiratory function and decreases the risk of cardiovascular diseases. Reduces risk of Type II diabetes some cancers osteoporosis hypertension
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 Slows aging, helps retain independence  Live longer  Feel better Benefits…
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1. Cardiorespiratory (Aerobic) Endurance Ability to continue moderate vigorous activity for an extended period of time. Involves both cardiovascular and respiratory systems as well as muscle metabolism. Most important component of fitness Has the greatest impact on reducing the risk of developing major health problems Developed through regular, vigorous, continuous activity
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What is Cardiovascular or Aerobic Exercise? Aerobic exercise requires the use of oxygen for energy production.    continuous exercise  performed over an extended period of time  (ex. Running,walking, swimming,  cross-country skiing, cycling) The energy required for exercise (both long and short  term activity) is derived from:  ATP -adenosine triphosphate
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Energy Production ATP  ADP + Phosphate + energy ATP energy can be supplied from three sources: (1) stored ATP in the muscle (2) Anaerobic metabolism:  breakdown of muscle glycogen lactic acid is byproduct (3) Aerobic metabolism (uses oxygen) Long-term energy supply system Uses primarily carbohydrate and fat for  synthesis of ATP Supplies ~ 60 seconds of energy
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Measurement of Aerobic Fitness Max V0 2
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How do I Improve Cardiorespiratory Fitness? The intensity of the exercise will affect the specific exercise prescription we use. For those interested in a low to moderate intensity program such as brisk walking, we can use the Center for Disease Control’s (CDC) recommended guidelines: “to accumulate approximately 30 minutes of continuous exercise most days of the week.”
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What if We Prefer More Vigorous Exercise?
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