Exercise & Sport Physiology. What is Ex. Phys.? Study of the body’s responses and its adaptation to the stress of exercise. Concerned with investigating.

Exercise & Sport Physiology

What is Ex. Phys.?• Study of the body’s responses and its

adaptation to the stress of exercise.

• Concerned with investigating both acute and the chronic effects of exercise. – Muscular system, nervous system, respiratory

system, cardiovascular system.

Areas of study• Cardiac rehabilitation-assessment of the

effectiveness of various exercise programs in preventing/rehabilitating cardiovascular disease. (myocardial infarction)

• Exercise biochemistry-examination of the effects of exercise at the cellular level.

• Exercise epidemiology- relationship between physical activity and mortality. (How often diseases occur in different groups of people and why).

• Pediatric exercise science-response of the body to exercise during childhood.

Fitness Development• In order to plan a fitness program, we must

have the knowledge of how energy is produced for physical activity.

• Principles of fitness training offer guidance for program planning.

• FITT principle

FITT Principle• FREQUENCY- How often should you exercise?

All, or most days of the week. • INTENSITY- How hard should you exercise? A

combination of moderately and vigorously. (medium and really hard exercise)

• TIME- How long should you exercise? Accumulate 60 minutes up to several hours each day.

• TYPE- What kind of exercise should you do? A combination of aerobic and anaerobic exercise. 

Energy for activity1. Anaerobic-without oxygen Energy for tasks that demand a high rate of

energy expenditure for a short period. Can support high intensity exercise for

only about 1 minute. 2. Aerobic-with oxygen Lower rate of energy expenditure over a

longer time. (more than 3 minutes) -Combined Systems-medium distance

activities (1/2 to 1 mile run); intermittent sports activities.

Principles of Training

1. Principle of Overload-for further improvements in fitness to occur, one must perform more than one’s normal amount of exercise.

2.

3. Principle of Specificity-the kinds of physiological changes that occur because of training are related to the type of training employed.

Principles of Training

3. The individual’s initial level of fitness must be considered. 4. Progression should be followed in planning a program. 5. Individual differences must be taken into account. 6. The elements of a training program should include a warm-up, the workout, and a cool-down.

Principles of Training

7. Safety is paramount.

8. Behavioral factors should be considered in developing and implementing a fitness program.

Health Fitness Components• Cardiorespiratory Endurance-body’s ability

to deliver oxygen effectively to the working muscles.

• Essential for the distribution of oxygen and nutrients and removal of wastes.

• Measuring your heart rate.

Health Fitness Components• Body Composition-percentage of body

weight composed of fat as compared with fat-free or lean tissue.

• Having a high percentage of body fat is a serious deterrent to fitness and health. – 10-20%=overweight – 20% of optimum weight=obese – Overweight by more than 50%=morbidly

obese or superobese

BMI-Body Mass Index• Weight/Height^2

• High BMI-increased risk for disease

• Athletes may have high BMI due to lean tissue

• Hydrostatic Weighing

• Skinfold Calipers

Health Fitness Components• Energy balance is important to achieving a favorable body

composition.

• Energy or Number of calories Number of • Caloric= taken into the __ calories • Balance body as food expended

• Body composition can be improved.

1. Consuming fewer calories 2. Increasing amount of exercise 3. Combination of 1 & 2

•

Health Fitness Components• Guidelines regarding fat loss:

1. Prolonged fasting and diets that severely restrict calories are medically dangerous.

-result in loss of large amounts of water, electrolytes, minerals, glycogen stores, with a minimal amount of fat loss.

2. Moderate caloric restriction is desirable, such as consuming 500 calories less than the usual daily intake.

3. Weight loss should not exceed 2 pounds per week. 4. Maintenance of proper weight requires a lifetime

commitment to proper eating habits and regular physical activity.

Body Composition• Hydrostatic Weighing

• Skinfold measurements

• Body Mass Index (BMI) – Males-19.0 to 24.9 – Females-18.0 to 24.4

Muscular Strength and Endurance• Isometric exercises

• Isotonic exercises – Concentric contraction – Eccentric contraction

• Isokinetic exercises –constant velocity

Muscular Strength and Endurance• Resistance-workoad or weight being used.

• Repetition maximum-maximum force that can be exerted in a single lift.

• Repetition-performance of a designated movement through the full range of motion.

• Set-# of repetitions performed without a rest.

Muscular Strength and Endurance• Intensity-extent to which the muscles are

overloaded.

• Programs are designed for – Strength – Endurance – Both

• Rest to recover from the workout while adapting to a higher physiological level.

Flexibility• Maximum range of motion possible at a

joint. • Hinge joints • Ball and socket joints • Ballistic stretching • Static stretching • Contract-relax technique • PNF (proprioceptive neuromuscular

facilitation) • Goniometer

Special considerations for fitness• Environmental conditions

• Risks associated with exercising in hot and humid weather.

• Sweating/evaporation • Dehydration

• Heat cramps • Heat exhaustion • Heat stroke

• Use caution… • Drink plenty of fluids • Exercise during coolest part of day-mornings, nights • Acclimatization • Decrease intensity of workout • Workout indoors or cancel workout

Special considerations for fitness• Environmental conditions

– Risks associated with exercising in cold weather

• Hypothermia

• Frostbite

– Cancel or limit workouts – Move activity indoors

Misconceptions about Exercise and Weight Control Programs

• Fallacy: 1.Exercise burns relatively few calories, making

its contribution to weight loss insignificant. Reality: exercise can significantly alter the energy or caloric balance,

thus facilitating weight loss.

2. Exercise increases appetite. Reality: Exercise tends to suppress the appetite and thus contributes to a

reduction in caloric intake.

3. Exercise can be used for spot reduction. Reality: Fat loss occurs in proportion to the amount of fat in the body, so

that fat loss is greater in areas with large amounts of fat.

Misconceptions about Exercise and Weight Control Programs

• Fallacy 4. Vibrators, rollers, and whirlpools can be used

to reduce body weight. Reality: Electrically powered exercise equipment, such as an exercise

bike that only requires the individual to put their feet on the pedals while it turns to do all of the work, are increasingly common. None of these passive approaches to exercise can reduce body fat.

5. Steam baths and saunas are effective ways to lose weight.

Reality: Although weight is lost through sweating, such loss is only temporary. The lost fluid is quickly replaced, and the weight is regained.

Nutrition and Fitness• “You are what you eat”

• The energy derived from food is measured in kilocalories, which are commonly referred to as calories.

• Nutrient-basic substance that is used by the body to sustain vital processes such as repair and regulation of cellular functions. – carbohydrates, fats, proteins, vitamins,

minerals, and water

Nutrition and Fitness• Vitamins and minerals

– Essential to body functioning – Needed for growth and development

• Water – Necessary to sustain life – Essential for functions such as energy

production, digestion, temperature regulation, and elimination of by-products

Stress Management and Fitness• Stress-the body’s physiological response to

demands placed on it. • These demands are called stressors.

• Physical stressors-changes in the body’s internal or immediate external environment that require the body to adapt.

• Cognitive stressors-a consequence of an individual’s perception of an event.

• “Fight or flight” • Increased levels of cardiorespiratory function and

skeletal muscle tension.

•

Stress Management and Fitness• When individuals experience stress too

frequently, too intensely, or too long, illness can occur. – Coronary heart disease, cancer, hypertension,

respiratory disease, gastrointestinal disease, eating disorders, and depression.

• The goal of stress management is to use stress advantageously; not to eliminate all stress from one’s life.

• Management of stress requires that individuals become aware of events that lead to stress. – Increased heart rate, anxiety, bodily tension

Stress Management and Fitness• Positive approaches to manage stress:

– Participation in physical activity – Relaxation training – Cognitive strategies to change perceptions – Time management

• Negative approaches to manage stress: – Alcohol – Drug use

Deterrents to Fitness• Sedentary lifestyle

– Modern technology – Leisure activities

• Lifestyle choices – High-calorie, high fat diet – Tobacco – Drugs – Excessive alcohol consumption

Tobacco and Fitness• 25% of adults smoke • Average starting age-13 • More likely to become sick, suffer from

debilitating and extended illnesses and to die prematurely.

• Health risks increase with… • # of years the individual has smoked. • Age started smoking. • # of packs of cigarettes smoked per day.

• Secondhand smoke contributes to the death of 15,000 nonsmokers each year.

Tobacco and Fitness• Cigarette smoking is a major risk factor in

cardiovascular disease, the leading cause of death among all U.S. adults.

• American Cancer Society estimates that 85% of lung cancer cases and 21% of all coronary heart disease deaths are smoking related.

• Women who smoke… – Possible problems of infertility, pregnancy and health

status of the newborn child.

– Smoking is responsible for 20-30% of all low-weight newborns and is linked to SIDS.

–

Tobacco and Fitness• Decreased ability to lead a physically active

lifestyle. • Smokeless tobacco users are at great risk for oral

cancer. • Users may experience periodontal disease, damage to

mouth tissues, and tooth loss • Smokeless tobacco is not a safe alternative to cigarette

smoking.

• U.S. Surgeon General warning • Increasing # of schools are including tobacco as part of

their drug education curriculum. • Government and private restrictions against smoking

continue to increase.

Drug abuse• Defined as the use of an illicit drug or the use of a

legal drug in a manner that is harmful to health and well-being. • Most often abused are psychoactive drugs that can

alter one’s feelings, behavior and perceptions.

• Stimulants, depressants, hallucinogens, cannabis, opiates, and inhalants.

• The use of drugs over a period of time can lead to physical and psychological dependence. • Addiction-occurs when the individual’s body needs the

drug to maintain its homeostasis.

Drug abuse• Continued drug use can lead to tolerance-

diminution of the effects produced by using the drug.

• To achieve the same effects, the user must consume more of the drug.

• When an individual is dependent on a drug and does not take it, withdrawal occurs. • Irritability, depression, nervousness, and digestive

difficulties. • Health risks associated w/ drug abuse

• Depends on the drug being used, the length of time it is used, and the quantity used.

• Reduced resistance to infection, damage to the heart, liver, lungs and kidneys, nutritional difficulties, anxiety and depression.

Alcohol and fitness• Affects the brain and spinal cord. • Consumption can lead to impairment of motor

coordination, judgment, and memory. • Heavy, rapid consumption of alcohol can lead to

serious and life-threatening consequences, including the shutdown of the brain centers that control respiration, heartbeat, and body temperature.

• Alcoholism is a serious disease that affects more than 10 million Americans. – Not only affects the individual’s health but exerts a

negative impact on work, family and daily activities.

Alcohol and fitness• Health problems:

– Gastrointestinal disorders, liver damage, cardiovascular disease, central nervous system impairment, malnutrition and cancer.

• Reproductive health problems: – FAS, MR, poor growth and development, and wide

range of physical defects such as cleft palate.

• EVEN MILD DRINKING • WOMEN WHO ARE CONSIDERING

BECOMING PREGNANT OR WHO ARE PREGNANT SHOULD DRINK NO ALCOHOLIC BEVERAGES

–

Exercise and Psychological Well-Being

• How do you feel after you exercise? • How do you feel if you can’t exercise? • How (and why) do you keep exercising?

•

• Despite the current social emphasis on fitness and the known psychological and physical benefits of exercise, most American adults don’t exercise regularly and only half who begin exercise programs continue their participation.

• Problems of exercise initiation and adherence

Why Study Exercise Behavior?

Why Study Exercise Behavior?• Remember - We are “preaching to the choir” in

the Huff Center.

•

• About 65% of adults are overweight (vs. 56% in ‘91)

• 31% are obese (vs. 23% in 1991) •

Why Study Exercise Behavior?• Physical activity levels begin to decline at age 6,

and continue throughout our life. • 50% of 12 - 21 year olds do not engage in

physical activity • Daily attendance in physical education classes

dropped from 42% in 1990 to less than 20% today.

• Physical inactivity is more prevalent among: • Women, blacks and Hispanics, older adults and

the less affluent. • Always need to consider sociocultural and

socioeconomic factors!

Exercise Participation (or lack thereof!)

• Almost 50% of US adults are sedentary • 25% of kids and adults report no vigorous

physical activity • Only 10 - 15% of adults regularly

participate in vigorous physical activity • 3 times per week, at least 20 minutes

• Only 10% of adults plan to begin exercising within a year.

• Almost 50% of people who begin an exercise program will dropout within six months.

• Hectic pace of westernized, technological society. • “Parent paranoia”

• Safety

Why Should We Consider Exercise for Enhancing Psychological Well–Being?

• US Centers for Disease Control (CDC) data • US obesity rates continue to rise.

– About 70% of overweight kids will become overweight adults

Why Should We Consider Exercise for Enhancing Psychological Well–Being?

1988 - 1994 • 7% of kids ages 2-5

overweight • 11% of kids ages 6-19

overweight • 23% of adults obese • 56% of adults

overweight • 3% of adults

morbidly obese

1999 - 2000 • 10% of kids 2-5

overweight • 15% of kids 6-19

overweight • 31% of adults obese • 65% of adults

overweight • 5% of adults

morbidly obese

Why Should We Consider Exercise for Enhancing Psychological Well–Being?

Why Do People Exercise?• Not everyone is “addicted” or an

autonomous exerciser

– Most people struggle with exercise motivation

• Variety of motives for exercising

Why Do People Exercise?

• Weight control

• Reduced risk of cardiovascular disease

• Reductions in anxiety, stress, and depression

• Enhanced mood

• Enjoyment

• Building self-esteem • Socializing

Why Do People Not Exercise?• Various barriers to physical activity

• Major, moderate, & minor barriers • Environmental or individual?

Why Do People Not Exercise?

• Major Barriers • Perceived lack of time • Lack of energy • Lack of motivation

•

Why Do People Not Exercise?

• Moderate Barriers

• Excessive cost • Illness/Injury • Lack of nearby facilities • Feeling uncomfortable • Lack of skill • Fear of injury

•

Why Do People Not Exercise?• Minor Barriers

–Lack of safe spaces

–Lack of child care

–Lack of a partner

–Lack of support

–Lack of transportation

• Provide education to enhance decision making

Decision-Making Strategies for Enhancing Exercise Adherence

Social Support Strategies for Enhancing Exercise Adherence

• In corporate settings, involving administration in work outs enhances adherence

• Involving the support system in training enhances adherence.

• Using a buddy system enhances adherence.