Anatomy & Physiology of Exercise Types of Exercise Fueling the Human Body Systems affected by Aerobic Exercise Normal Responses to Exercise
Anatomy & Physiology of Exercise
Types of Exercise Fueling the Human Body Systems affected by Aerobic Exercise Normal Responses to Exercise
What are the two types of exercise?
1. Aerobic
2. Anaerobic
Requiring Oxygen to produce energy Rhythmic in nature, uses large muscle
groupsSteady activity that raises HR to deliver oxygen
Duration: minutes to hours Examples?
AerobicAerobic
Walking, biking, rowing
Without Oxygen Short quick controlled movements Duration: 10-40 seconds Examples?
Strength training, sprinting
AnaerobicAnaerobic
Fueling the Human Body
What nutrients are used as fuel? Carbohydrate
During fuel breakdown:40% of calories converts to heat60% of calories convert to ATP
FatProteins
All About ATP
Adenosine Triphosphate
sugar 3 mineral
ATP used to fuel exercise.
Without it you could not perform any activity
“Energy Currency of the Cell”
How & Where ATP is Produced
Energy pathway
Glucose
+
Oxygen
= ATP
O2
O2
O2
O2
O2
What Fuels are Burned
0
1 0
2 0
3 0
4 0
5 0
6 0
5 m i n 1 5 m i n 3 0 m i n 6 0 m i n 9 0 m i n
T i m e
Oxy
gen
util
ized
at
mus
cles
C a r b o h y d r a t e s F a t s P r o t e i n s
http://homepage.mac.com/hopbailey/Swimming/Articles/Energy_and_fuel.html
Byproducts
1. Heat – 40% of calories generate heat to keep stable body temp
2. H20 – released through sweating #1 purpose is to cool the body
3. CO2 – leaves the body each time we exhale Blood drops off the oxygen to the muscles and
picks up the carbon dioxide waste to rid of it.
Byproducts (cont’)
4. Lactic Acid – this is created when there isn’t enough O2 getting to the muscles Symptoms: muscle fatigue, initial soreness
Training will lead to > increased muscular conditioning which will lead to > you feeling less tired and sore because there is not as much lactic acid accumulating in the muscle.
Active Recovery – cool down can decrease lactic acid build up
Systems affected by Aerobic Exercise - Cardiac
Heart 2 pumping systems working together
Atriums/Ventricles
Ejection FractionEjection part – blood is ejected (pumped) out to bodyFraction part – the amount of blood pumped out
Normal Cardiac Response to Exercise
Heart rate Increase in HR
Increase Cardiac Output Strengthen myocardium (heart muscle) Increase blood supply to the heart
Blood Flow Increase rate to skeletal muscles during exercise, blood shunted from organs (ex. stomach)
Normal Cardiac Response to Exercise
Blood Pressure – measurement of force applied on the artery wallsSystolic – pressure when heart contracts
Systolic should increase with increase in workloadDiastolic – constant pressure between beats
Diastolic will generally stay the same or decrease slightly
Lipids – Increases in HDL
Respiratory System
Ventilation/Oxygen intake = with exercise Improve gas exchange = more toxins eliminated Prevents pooling of secretions in the bronchi =
decrease breathing effort and risk of infection
Focus on respiration muscles (deep breathing) = enhances oxygenation (improving stamina) and circulation of lymph (improving immune function)
Gastrointestinal System
Exercise improves the appetite Increases GI tract tone = facilitating
peristalsis Help relieve constipation Improve symptoms of IBS
Metabolic/Endocrine System
Exercise can increase metabolic rate as much as 20 x the normal rate…this continues after exercise is through
Increases use of triglycerides and fatty acids = lower lipids
Weight loss helps stabilize glucose and make cells more responsive to insulin
Even a 5% decrease in body wt (ave 10 lbs) = reduction in risk of diabetes by 58% (Diabetes Prevention Program 3 year study)
(if over 60 y = reduction is 71%)
Urinary System
Promotes blood flow and body can excrete wastes more efficiently
Prevents stones from forming
Immune System
Lymph fluid is more efficiently pumped from tissues into lymph capillaries
Exercise has been shown to potentially increase resistance to viral infections, and preventing formation of some malignant cells
Moderate exercise improves natural killer cell function, circulating T-cell function, and cytokine production
Adequate rest is necessary after vigorous training to allow the body to recover
Psychoneurologic System
Exercise elevates the mood and relieves stress/anxiety across the life span
Increases norepinephrine and serotoninReleases endogenous opioids = increase in endorphins Increase oxygen to the brain and other body systemsThrough muscular exertion the body releases stored
stress
Improves quality of sleep Relaxation Response through prolonged
exhalation phase
Cognitive Function
Physical exertion induces cells in the brain to strengthen and build neuronal connections.
Older adult athletes have denser brains than those of their sedentary counterparts