Exercise Physiology The study of the effects of exercise on the body Body s responses and adaptations to exercises System to subcellular level Acute short term to chronic long term adaptations Population served Elite performer People of all ages and abilities Historical Development Specialized area of study mid 1960s and 1970s Late 1800s the use of anthropometry to measure changes in students development after training programs McKenzie Investigating effects of exercise on various systems of the body and the idea of preventative medicine early 1900s After WWII increased interest in fitness as a result of youth fitness tests and the results of the physicals of men in the military Historical Development 1970s American Physiological Society recognized exercise physiology as a specialized area of physiology 1974 ACSM Guidelines for Graded Exercise Testing and Prescription 1980s and 1990s Understanding of the relationship between physical activity and health 2000 2003 1st certification exams for Clinical Exercise Physiologists Healthy People 2010 Areas of Study Effects of various exercises on various systems of the body Relationship of energy metabolism to performance Effectiveness of training programs Effects of environmental factors Effects of individual differences on fitness development and performance Physical Fitness Ability of the body s systems to function efficiently and effectively One is physically fit if they have the ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies Physical Fitness Health fitness Body composition Cardiorespiratory endurance Flexibility Muscular endurance Muscular strength Performance or skillrelated fitness Agility Balance Coordination Power Reaction Time Speed Physical Activity Physical Fitness and Health Hypokinetic diseases Diseases caused by insufficient physical activity often in conjunction with inappropriate dietary practices Dose response debate What kind of activity How much time spent in activity At what intensity should it be performed How often in order to see benefits Physical Activity and Health 2000 Individuals who engage in moderate intensity exercise for at least 30 minutes for most or preferably all days of the week can improve their health and decrease their risk for disease Additional health benefits can be derived from increasing the time and or intensity of physical activity It s never too late to be active Health Benefits Enhanced cardiovascular function Reduction of many cardiovascular disease risk factors Increase ability to perform tasks of daily living Reduced risk of muscle and joint injury Improved work performance Improved physical appearance self image and sound mental health Health Benefits Reduction of susceptibility to depression and anxiety Management of stress Enhancement of self concept and esteem Socialization through participation in physical activities Improved overall general motor performance Energy Resistance to fatigue Mitigate the debilitating effects of old age or retain a more desirable level of health for a longer period of time Energy Production for Physical Activity Use of ATP as energy to perform muscular activity Two ways to produce ATP Anaerobic system Without oxygen High energy expenditure short time 6 60 seconds Aerobic system With oxygen Lower rate of energy expenditure longer period of time more than 3 minutes Principles of Fitness Training Principle of overload To improve one must perform more than one s normal amount of exercise Principle of specificity Programs should be designed in relation to specific goals in mind Individual s initial fitness level Assess initial level of fitness to design realistic program and a starting point Progression of program Increase program as individual becomes adjusted Principles of Fitness Training Individual differences Individual s work diet lifestyle and management of stress should be taken into consideration Warm up workout cooldown components Helps prevent injury and prepares body for exercise as well as returns it to a normal state Safety Information collected from medical screening and informing individual of environmental conditions Behavioral factors Motivation of individual to adhere to fitness program Planning a Fitness Program Threshold of training Minimal level of exercise needed to achieve desired benefits Target zone Defines the upper limits of training and the optimal level of exercise FITT formula Frequency Intensity Time and Type Manipulate these factors to produce an individualized exercise program Needs and goals of individual Program should meet the goals of the individual FITT formula Frequency Number of sessions each week Intensity Degree of effort put forth by the individual during exercise Time Duration of activity Type Mode of exercise being performed Cardiorespiratory Endurance Body s ability to deliver oxygen effectively to the working muscles to perform physical activity Most important component of health fitness Helps prevent hypokinetic disease Concerned with the aerobic efficiency of the body Cardiorespiratory Endurance Frequency 3 to 5 times per week Intensity 60 to 90 HR MAX Time Type 20 30 minutes Aerobic activities Jogging Running Walking Dancing Cross Country Skiing Biking Swimming Target Zone HRMAX 220 bpm age Target zone 60 to 90 HRMAX Lower threshold target HR HRMAX x 60 Upper threshold target HR HRMAX x 90 Calculations for a 20 year old HRMAX 220 20 200 bpm Lower threshold 200 bpm x 60 120 bpm Upper threshold 200 bpm x 90 180 bpm Body Composition Percentage of body weight composed of fat as compared with fat free or lean tissue Determined by height and weight tables or BMI Obesity is associated with numerous health problems and earlier mortality In 1999 and estimated 61 of adults were either overweight or obese and 13 of children were overweight Determination of the cause of obesity is important Body Composition Body composition is primarily influenced by nutrition and physical activity Energy balance is important to achieving a favorable body composition Energy expenditure through basal metabolism maintenance of essential life functions work including exercise excretion of body wastes Body Composition Percent Body Fat Classifications for BMI Classification BMI Underweight 18 5 kg m2 Normal weight 18 5 24 9 kg m2 Overweight 25 29 9 kg m2 Obesity Class 1 30 34 9 kg m2 Obesity Class 2 35 39 9 kg m2 Extreme