Introduction to Types of Exercises

Terminology

• Exercise Physiology
is the study of functions of human body
during various acute & chronic exercises.

• Physical Exercise
is any bodily activity that maintains physical
fitness and overall health
Terminology

• Physical Fitness
is to function efficiently and effectively ,be
healthy ,resist disease ,cope with emergency
situations and enjoy leisure

• Training
is a generic term for deliberate goal oriented
exercise ,physical or mental. In training physiology
regular exercise results in muscle hypertrophy.
Terminology

 Sports Medicine
is interdisciplinary subspecialty of medicine
that deals with treatment and preventive care of
athletes
 Sports Physiology
is the study of body functioning of athletes
or sportsperson. It approaches limits of performance
and endurance.
Physiological Benefits of Exercise

 Preventing “Diseases of Affluence”

 Strengthening a) Muscles
b) CVS
 Weight loss
 Improving mental health
 Treating a) Arthritis
b) Osteoporosis
Types of Exercises

 Aerobic or Cardiovascular Exercise

 Anaerobic or Resistance Exercise
 Flexibility Exercise
Types of Cardiovascular Exercise
Types
 Burns Decreases Risk of
calories Cardiovascular
Raises the Disease
Metabolic
Rate
Physical benefits
Physical benefits
Physical benefits
Short term effects)1

: ON the HEART
: Increases
heart rate*
cardiac output*
Cardiac output=stroke volume X heart rate
Increases as
Blood Heart rate Muscle fibers

Blood Heart rate Muscle fibers

 The heart muscle will grow and strengthen.
 The heart muscle will become more efficient
in heart rate and stroke volume.
NOTE:
 Stroke volume is the amount of blood
leaving each ventricle on each beat.
 1)Moderate exercise
have beneficial
effect on human immune system.
 During moderate exercise immune cells circulate
through the body more quickly and are better able
to kill bacteria and viruses.
 After exercise ends, the immune system
generally returns to normal within a few hours, but
consistent, regular exercise seems to make these
changes a bit more long-lasting.
 Intense exercise seems to cause a temporary decrease in
immune system function.

 during intense physical exertion, the body produces

certain hormones that temporarily lower immunity.

 Cortisol and adrenaline, known as the stress hormones,

raise blood pressure and cholesterol levels and suppress
the immune system. This effect has been linked to the
increased infection in athletes after extreme exercise
such as (marathon running).
 :Short term effects)1

O2
energy in
muscles
Respiration increases
to provide that oxygen
and remove carbon
.dioxide
 Thebody becomes more efficient at using
oxygen.

This is known as VO2max &is a significant

.indicator of an athlete's physical fitness
*blood is diverted to the heart; lungs & working
muscles away from parts of the digestive system

*It is best to rest for up to 2 hours after a meal

before exercising.
1)Short term effects:
During intense exercise the body's temperature rises

Messages from the brain are sent to the skin to make it

sweat which is formed by sweat under the skin

Blood is diverted to the capillaries just below the skin.

This causes the skin to redden.
*exercise improves the general health & well
. being of the body

*It is kept toned & helps to prevent heart diseases in

later life.
.Mental benefits: Given that exercise results in lower
blood pressure, slower pulse, and easier breathing, we
might assume that this is effecting our perceptions of
depression and anxiety.
 Through exercise we hope to see a continuous
improvement in these six factors of physical fitness:

 1.Muscular Size, Strength and Endurance

 2.Bone Strength
 3.Cardiovascular Efficiency
 4.Enhanced Flexibility
 5.A Contribution to Body Leanness
 6.Increased Resistance to Injury
The number of connection
between neurons, creating a
denser network, which is then
better able to process and store
information .

This suggests possible

preventative and therapeutic
effects for diseases such as
Alzheimer's that progress via
the loss of neurons.
 Depression which is related to low
levels of certain neurotransmitters like
serotonin and norepinphrine.

 Exercise increases concentrations of

these neurotransmitters by stimulating
the sympathetic nervous system.
 It is anaerobic exercise
 It’s a common type of strength training
for developing the strength and size of
skeletal muscles using the force of
gravity (in the form of weighted bars) to
oppose the force generated by muscle .
 Muscles contract while there is no
motion in the affected joints.
 It’s performed against an immovable
surface such as pressing one's hand
against a wall.
 thereis movement of a joint during the
muscle contraction.
 A classic example of an isotonic
exercise is weight training with
dumbbells and barbells.
 Itutilizes machines that control the
speed of contraction within the range of
motion .
 For example, an isokinetic stationary
bicycle set at 90 revolutions per minute
A study of older adults found that after 16
weeks , pain from severe osteoarthritis was
decreased by 43% as well as with
Rheumatoid arthritis.

2-Bone&muscle loss:
 Ithelps to prevent osteoporosis ,and injury
caused by muscle weakness.
 Lowers blood pressure.
 Reduces the risk for cardiovascular diseases.
 The American Heart Association
recommends strength training for patients in
cardiac rehabilitations programs.
4-Insulin metabolism:
 Decrease body fat & bad cholesterol “LDL”,
increasing good cholesterol “HDL”.
 Reduces the risk of injury by increasing the
strength of bone , ligaments &tendons
 Enhances muscle power , coordination and
balance.
6-Insomnia:
 Those who strength train on a regular basis
get a better night’s sleep and are less likely to
suffer from insomnia.
 It
treats depression as Anti-depressant
medications .
8-slowing the aging process:
 To get the most benefits ,it is important to do
both cardio-exercise and strength training 2-
3 times a week.
 It can increase your metabolism by up to
15%,which will cause you to burn more
calories even when not exercising.
 Muscles need more calories than fat.
 It reduces the risk for certain cancers ,
diabetes ,and other conditions linked
to obesity.
 Among elderly people ,it can help improve
the ability to carry out basic functional tasks ,
such as walking, rising from the chair,
climbing stairs….etc.
Stretching muscles 2-Dance-1

yoga 4-Martial arts as (karate)-3

Including:
*Genetics.
*connective tissue elasticity.
*composition of tendons or skin surrounding the joint.
*joint structure.
*strength of opposing muscle groups.
*Body temperature & specific muscle temperature.
*Gender.
*Age.
*The time of the day.
.*previous injuries or existing medical issues
1-Dynamic flexibility:
Is the ability to perform dynamic movements within
the full range of motion in the joint.
.As twisting from side to side or kicking an imaginary ball
Static active flexibility-2

is the ability to stretch an antagonist muscle using only

the tension in agonist muscle As holding one leg out in
front of you, the antagonist is being stretched while hip
.flexors (agonists) are holding the leg up
Is the ability to hold a stretch using body weight or some
.other external force
As holding one leg out in front of you and resting it on a
chair. But the hip flexors are not required to hold the
.extended position
Epidemiological evidence suggests that exercise appears to
have a beneficial effect on the
human immune system while extreme exercise appears to impair
it .

2-On the brain functions

In long term exercise is beneficial to the brain by:
*Increasing blood and oxygen flow to the brain.
*Increasing growth factors that help create new nerve cells.
*Increasing chemicals in the brain that help cognition, such as
dopamine, Glutamate , norepinphrine and serotonin.
 Benefits of flexibility

1-Strength
Practicing flexibility will help you improve muscle tone and
it can provide strength and endurance benefits

2-Postures
With increased flexibility and strength comes posture.
Standing and sitting poses develop core strength
Benefits

3-Improving range of motion of your joints

Good range of motion keeps you in better balance ,which

will help keep you ,especially as your age .
4-Improving circulation
Stretching increases blood flow to your muscles .Improved
circulation can speed recovery after muscle injuries.
5-Rlieving stress
Stretching relaxes the tense muscles that often
accompany stress
Target major muscle groups

When you are stretching , focus on your calves ,

thighs , hips , lower back , neck and shoulders.
Warm up first

You may hurt your self if you stretch cold muscles . Warm
up by walking while gently pumping your arms ,or do a
favorite exercise at low intensity for five to ten minutes .
Precautions

Pace your self

It takes time to lengthen tissues safely .Hold each stretch
for about 30 seconds , then repeat on the other side . Do
.each stretch three or four times
 Don’t bounce
 Bouncing as you stretch can cause small tears in the
muscle . These tears leave scar tissue as the muscle even
further , making you less flexible and more prone to pain.
Expect to feel tension while you’re stretching .If it
hurts ,you have gone too fare. Back off to the point
where you don’t feel any pain , then hold the stretch.

Relax and breathe freely

Don’t hold your breathe while you are stretching .
 types of muscles

Skeletal muscle Smooth muscle Cardiac muscle

"voluntary muscle" "involuntary muscle" "involuntary muscle"
 Skeletal muscle
subtypes

Type I
)Slow oxidative( )Aerobic( Type II
"Red"

Type IIa Type IIb

)Aerobic( )Anaerobic, glycolytic(
"Red"
"White"
 Characteristics of the Three Muscle Fiber Types
Fast Twitch B Fast Twitch A (FT-
Slow Twitch (ST) Fiber Type
(FT-B) A)
Very fast Fast Slow Contraction time

Size of motor
Very large Large Small
neuron

Resistance to
Low Intermediate High fatigue

Short term
Long term anaerobic Aerobic Activity used for
anaerobic
Fast Twitch B (FT- Fast Twitch A Slow Twitch (ST) Fiber Type
B) (FT-A)

Very high High Low Force production

Low High High Mitochondrial density

Low Intermediate High Capillary density

Low High High Oxidative capacity

High High Low Glycolytic capacity

CP, Glycogen CP, Glycogen Triglycerides Major storage fuel

Notes

Individual muscles are a mixture of 3 types of•

muscle fibers (type 1 and type IIa and IIb), but their
proportions vary depending on the action of that
.muscle

People at the higher end of any sport tend to*

demonstrate patterns of fiber distribution e.g.
endurance athletes show a higher level of type 1
.fibers
Presented by GROUP 811-820

References & Sources

www.mayoclinic.com
www.wikipedia.org
www.dictionary.com
www.righthealth.com/Exercise
www.iloveindia.com/fitness/aerobics/index.html
www.madsci.org/posts/.../989822296.Me.r.html