Exercise Physiology

and Fitness
By
MOHD TAIB HARUN
SPORT SCIENCE EDU. FACULTY
UKM

Exercise Physiology
The

study of the bodys responses and

its adaptation to the stress of exercise.
One of most rapidly growing areas of
specialization within the fields of
physical education, exercise science,
and sport.
Emerged as a specialized area of study
in the mid-1960s and 1970s.
Roots go back to the mid-to late 1800s.

Exercise Physiology

Definition Exercise physiology is the study

of the effects of exercise on the body, more
specifically with the bodys responses and
adaptations to exercise, ranging from the
system to the subcellular level.
These modifications can be short term or
long term.
Knowledge of exercise physiology is
essential for professionals in physical
education, exercise science, and sport.

Scope and Status

Encompasses broad range of topics:

Effects of various exercise programs on
the systems of the body: circulatory,
respiratory, nervous, skeletal, muscle, and
endocrine systems.
Relationship of energy metabolism to
performance.
Effectiveness of various training programs
in promoting gains in specific components
on fitness (Nautilus training on strength).

Scope and Status

Topics, cont.

Effects of various environmental factors such

as temperature, humidity, altitude, pollutants,
and different environments.
Effects of individual differences such as age,
sex, initial level of fitness, or disability on
fitness development and performance.
Identification of factors that limit performance.
Effectiveness of ergogenic aids such as drugs
or music on performance.
Health and therapeutic benefits to be accrued
for engaging in physical activity.
Effects of nutrition on performance.

Scope and Status

Performance

and fitness emphasis

Specialized areas

Cardiac rehabilitation
Exercise biochemistry
Exercise epidemiology
Pediatric exercise

Physical Fitness
One

area of study
The ability of the bodys systems to
function efficiently and effectively.
Two types of fitness
Health fitness
Concerned with better living

Performance-related or skill-related
physical fitness
Performing sport-related skills better and
more efficiently

Fitness Components

Health-Related Fitness

Body composition
Cardiorespiratory endurance
Flexibility
Muscular endurance
Muscular strength

Skill-Related Fitness

Agility
Balance
Coordination
Power
Reaction time
Speed

Health Risk Factors

A complex interaction of biological,

environmental, and behavioral factors
Inherited or biological (cannot be changed)
Gender, race, age
Inherited susceptibility to disease

Environmental (can be changed)

Air quality
Socioeconomic factors

Behavioral factors (can be changed)

Smoking
Poor nutrition
Physical inactivity

Dose-Response Debate
Concerns

the amount of physical

activity necessary to achieve health
benefits.
What kind of activity?
How long, what intensity, how often?

Moderate-intensity

exercise for at least

30 minutes per day for most or all days
of the week can improve health and
decrease risk for disease.
It is never too late to be active!!!!

Health Benefits

Enhanced cardiovascular function

Desirable body composition
Improved physical appearance
Improved self-image

Improved muscular strength, muscular endurance

and flexibility
Contributes to sound mental health
Release from tensions, stress
Reduce susceptibility to depression

Socialization
Increased work efficiency
Improved overall general motor performance
Mitigate the effects of old age
Person must be active ALL year

Fitness Development

Energy production for physical activity

Two major ways energy is generated
Anaerobic
Without oxygen
Energy for tasks that demand a high rate of energy for
a short period

Aerobic
With oxygen
Energy for longer periods of time

The two may function simultaneously

Anaerobic and aerobic systems of the body can
be improved through training

Principles of Fitness Training

Principle of overload

Essential
For improvements one must perform MORE
than ones normal amount of exercise

Principle of specificity
Specific goals
Demands of sport

Individuals initial level of fitness

Progression
Depends on individual
Steady

Principles of Fitness
Training, continued

Individual differences
Needs and objectives
Amount of stress

Elements of a training program

Warm-up
Workout
Cool-down

Safety
Behavioral factors
Motivation

Planning a Fitness Program

Must

be on a regular basis
Must cross the threshold of training
The minimum level of exercise needed
to achieve desired benefits
Must

exercise within the fitness

target zone
Begins at the threshold of training and
defines the upper limits of training

FITT

Frequency

Number of exercise sessions per week

Intensity

Degree of effort or exertion put forth

Usually described as a % of maximum effort
Often view as the most important

Time

How long, expressed in minutes

Type

Mode
Depends on goals ( 25/01/08) sampai sini

Health-Related Fitness
Components

Cardiorespiratory Endurance

The bodys ability to deliver oxygen

effectively to the working muscles
Regarded as the most important
component of health fitness
Can help prevent hypokinetic disease
Diseases caused by insufficient physical activity

Concerned with the aerobic efficiency of

the body
Well-conditioned heart
Efficient lungs

Cardiorespiratory
Endurance, cont.

Benefits of aerobic exercise

Ability to use more oxygen during strenuous
exercise
A lower heart rate at work
Production of less lactic acid
Greater endurance
Improved efficiency of the heart and reduced
blood pressure

Important for the performance of many

sport activities

Cardiorespiratory
Endurance, cont.
Can

be improved and maintained

through a well-planned program
Heart rate used to monitor intensity of
exercise
To realize training benefits, the heart
rate must be elevated to a
predetermined level (the threshold of
training) and maintained within a certain
range (target heart rate zone).

Can

be measured

Heart Rate
American

College of Sports Medicine

recommends an intensity of 55/65% 90% of maximum heart rate (HRmax)
or 40%/50% - 85% of Heart Rate
Reserve (HRR) or maximum oxygen
uptake reserve (VO2R).

Heart Rate, cont.

Maximal heart rate (HRmax) for both males

and females is estimated to be 22- beats
per minute (bpm) and is related to age.
HRmax = 220 age

Heart rate reserve (HRR) is the difference

between resting heart rate (RHR) and HR max
HRR = HRmax RHR

Target heart rate

THR = (Target Intensity)(HRmax)

Calculations of Heart Rate

Calculation of training heart rate for working at 65%

intensity for a 20-year old with a resting heart rate of 70 bpm

Heart

Rate Maximum (HRmax)

220
220
- Age - 20
Predicted Maximum HR 200
X %Intensity
x65%
Training Heart Rate
130 bpm Training Heart Rate

Calculations of Heart Rate,

cont.

Heart

Rate Reserve (HRR)

220

220
-20
200
- 70

-Age
Predicted Maximum HR

- Resting HR
130
x % Intensity

x 65%
84.5

+ Resting Heart Rate

Training Heart Rate

+70

154.5 155 bpm

Body Composition
A description of the body in terms of
muscle, bone, fat, and other elements.
Refers to the % of body weight
composed of fat as compared with fatfree or lean tissue.
Poor body composition associated with
numerous health problems
Determination of the cause of obesity
is important

Body Composition, cont.

Influenced

by nutrition and physical

activity
Energy balance is important to
achieving a favorable body composition
Body composition can be improved
Sound practices should be followed in
losing fat
Body composition can be measured

Muscular strength and

endurance

Important to good health

High levels of muscular strength and
endurance are important to athletes
Isometric, isotonic, and isokinetic exercises
can be used to develop muscular strength
and endurance
Muscular strength and endurance can be
improved
Muscular strength and endurance can be
measured

Flexibility

Can be defined as the maximum range of motion

possible at a joint
Important to good health
Good posture

Important for the performance of physical activities

Decreased flexibility can be caused by many factors

Age
Excess of body fat
Muscle tension

Can be improved

Swimming
Stretches ballistic, static or contract-relax technique

Can be measured

Conducting Fitness
Programs

Should include cognitive and affective

educational goals as well as physical activity
Fitness should be FUN
Fitness goals should be established, and a
plan of action developed
Fitness programs should be monitored
Fitness requires a maintenance program
Improvements and maintenance are a
PERSONAL responsibility

Effects of Training
Trained

vs untrained
Trained individual

Better state of physical fitness

Lower oxygen consumption
Lower pulse rate
Less rise in blood pressure

Untrained

individual

Soft and flabby

In poor physical condition

Physical Activity
Recommendations for Good
Health

For adults 30 minutes or physical activity

on most or all days of the week
Activity can be accumulated in bouts of 8-10
minutes, but 30 min. sessions preferred

Can be measured by caloric expenditure as

an indication of the energy expended
Recommended 1,000 1,500 calories be
expended a week in regular physical activity

Special Considerations for

Fitness

Environmental conditions

Safety
Caution in extreme heat or cold

Nutrition

You are what you eat

Well-balanced diet

Ergogenic aids

Work-producing substances to increase performance

Mechanical aids weight belts
Psychological
Hypnosis

Caffeine
Carb loading
Sports drinks
Creatine
Supplement

Steroids