EDPED 4 - developed systematic approaches to exercise

EXERCISE PHYSIOLOGY and pe

- scientific study of the acute and chronic
physiology responses and adaptations to LATE 19TH TO EARLY 20TH CENTURY
physical activity and exercise - exercise physiology gained momentum
- how our body will cooperate
ANGELO MOSSO
Acute: short term responses - conducted early studies on the effects of
- Ex: Jogging: kapoyon/body pain exercise on circulation and respiration

Chronic: long term response 1920s – HARVARD FATIGUE

- Ex: Jogging: improve stamina - played a pivotal role in advancing exercise
physiology
EXERCISE SPORTS
PHYSIOLOGY PHYSIOLOGY D.B. DILL AND DAVID BRUCE DILL
- physical aspect - mental aspect when - conducted groundbreaking research on
a person engages in muscle metabolism, oxygen consumption, and
sports fatigue during exercise

HISTORY 1940s – ANCEL KEYS

ANCIENT GREECE - American physiologist who conducted
- origins of exercise physiology can be traced influential res on the physiology of physical
back to ancient Greece work, energy expenditure, and the effects of
starvation
HIPPOCRATES - his work laid the foundation for understanding
- emphasizes the importance of physical the metabolic responses to exercise
activity for health
1950s – AEROBIC TRAINING & VO2 MAX
GREEKS - increased focus on the cardiovascular
- role of diet and rest in maintaining a balanced responses to exercise
lifestyle
HENRY TAYLOR & PER ASTRAND
RENAISSANCE AND ENLIGHTMENT - understanding aerobic capacity and the
- renewed interest in human anatomy and measurement of maximum oxygen
physiology consumption (vo2 max)

LEONARDO DA VINCI 1970s – EMERGENCE OF SPORTS

- made anatomical sketches, contributing to our SCIENCE
early understanding of the musculoskeletal - emergence of sports science
system - test capability of heart and lungs in doing
physical activity
19TH CENTURY - increased interdisciplinary collaboration
1880 between physiologists, bio mechanists, and
- growing interest in physical education and nutritionists
fitness WHY DO WE STUDY EXERCISE
PHYSIOLOGY?
PER HENRIK LING 1. OPTIMIZING PERFORMANCE
- father of Swedish gymnastics
a. Efficient Energy Utilization – helps indiv. o Effects of exercise at the cellular level
maximize energy systems, ensuring o Exercise Epidemiology: Relationship
efficient use of available energy during between physical activity and mortality
physical activity o Pediatric Exercise Science: Scientific
b. Aerobic Capacity Improvement – study of the response of the body to
tailoring exercises programs is crucial for exercise during childhood and
endurance and sustained performance maturation
c. Muscular adaptions – facilitates targeted
training, promoting strength, power, and PHYSICAL FITNESS
endurance specific to an individual's goals - ability of the body’s systems to function
efficiently and effectively
2. INJURY PREVENTION - physically fit: being able to carry out task
a. Biomechanical Understanding – helps efficiently
provides insights into biomechanics,
helping indiv. maintain proper form and PHYSICAL EXERCISE
technique during exercise to reduce the ACTIVITY
risk of injuries - everything that we - planned structure
b. Muscle Imbalance Recognition - do everyday - there is proper
Recognizing and addressing muscle forms
imbalances through exercise programs
minimizes the risk of overuse injuries and
improves overall stability
c. Recovery Strategies – aids in
implementing effective recovery strategies,
reducing the likelihood of overtraining and
injuries

3. PROMOTING OVER-ALL HEALTH

a. Cardiovascular Health – reducing the risk
of heart disease and related conditions HYPOKINETIC DISEASES
b. Metabolic Health – assists in managing - disease caused by insufficient physical
weight, regulating blood sugar levels, and activity, often conjunction with inappropriate
preventing metabolic disorders dietary practices
c. Mental Well-being – it recognizes the - hypo (little) kinetic (movement) = little
positive impact of p.a. on mental health, movement
including stress reduction, mood
enhancement, and cognitive function 1996: PHYSICAL ACTIVITY AND HEALTH
improvement - indivs. who exercise for at least 30 mins can
improve their health and decrease their risk for
SPECIALIZATION disease
CARDIAC REHABILITATION
o Assessment of cardiovascular HEALTH BENEFITS
functioning o Enhanced cardiovascular function.
o Prevention of cardiovascular disease o Reduction of many cardiovascular disease
o Rehabilitation of individuals with the risk factors.
disease o Increase ability to perform tasks of daily
living.
EXERCISE BIOCHEMISTRY o Reduce risk of muscle and joint injury.
o Improved work performance. - Energy is now available for muscle
o Improved physical appearance, self-image, contraction.
and sound mental health - Adenosine Diphosphate (ADP) is left. (if 2
o Reduction of susceptibility to depression and nalang)
anxiety - There is only enough ATP to last 6 seconds.
o Management of stress - Resynthesis of ATP from ADP occurs via 3
o Enhancement of self-concept and esteem pathways.
o Socialization through participation in - The pathway used will be determined by
intensity/duration, fuel source and availability of
physical activities
oxygen.
o Improved overall general motor performance
o Energy
ROLE OF ATP IN EXERCISE
o Resistance to fatigue
- readily available to be broken down
o Mitigate the debilitating effects of old-age or - no other compound can be used by the body
retain a more desirable level of health for a
longer period. THREE ENERGY SYSTEMS
1. ATP-PC SYSTEM
TARGET ZONE - Type: Anaerobic
HRmax 220bpm – age - Fuel source: Creatine Phosphate (PC)
Target Zone 60% to 90% HRmax - Duration: 6-10 secs
Lower Threshold HRmax x 60% - Recovery time: 3 mins
target HR (min. - used in: sports requiring explosive power
heart rate) - 1 new ATP
Upper Threshold HRmax x 90% - made from the food that we eat
target HR (max.
heart rate)
Example: 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

ENERGY SYSTEMS
- carbohydrates, proteins, fats
- FOOD = ENERGY (ATP)
2. LACTATE SYSTEM
Adenosine Triphosphate (ATP)
- Type: Anaerobic Glycolysis
- compound/molecule stored in our muscles for
- Fuel source: Glycogen
energy
- Duration: 10 secs – 2 mins
- used for energy production
- Recovery time: 1-2 hrs
- consists of 3 phosphates
- used in: stop/start games, field and court
- 3 new ATP
- use of glycogen/glucose to restore ATP in the
muscle cells, ready to be used
- also known as glycolysis
- the line represents the chemical bonds where - glycolysispyruvatelactate
energy is stored
- The final phosphate is broken, and energy is
released from the bond.
 CARDIOVASCULAR SYSTEM
3. AEROBIC SYSTEM - also known as circulatory system (the
- Type: Aerobic Glycolysis (Lipolysis) nutrients circulates throughout the body)
- Fuel source: Glycogen and Fat - transport blood throughout the body
- Duration: Longer than 2 mins - main function: deliver oxygen and nutrients
- Recovery time: 24-48 hrs and to remove waste products
- used in: long distance and endurance events - it also helps body temp, fight infection,
- 34 new ATP maintain blood pressure

REL. OF CARDIOVASCULAR SYSTEM TO

EXERCISE
- regular physical activity has a profound
impact on the cardiovascular system
Heart Rate
- reg exercise improves heart efficiency
- increases during exercise to meet higher
oxygen demand
- should not go beyond vo2 max (jeopardy
kung

Stroke Volume
- Amount of blood pumped per heart
contraction. - Exercise increases stroke
volume, enhancing heart function

Cardiac Output
ENERGY CONTINUUM - Total blood pumped per minute.
- process of all 3 energy systems working - Exercise training boosts cardiac output, aiding
together to provide constant supply of ATP to oxygen delivery.
power the muscles - mas fast ang pag pump  mas taas ang
- all 3 energy systems are working at ALL times oxygen
initially
- energy interplay Blood Pressure
- Exercise regulates blood pressure, reducing
hypertension risk

Capillarization
- Exercise promotes new blood vessel
development
- Enhances oxygen and nutrient delivery to
muscles

Cholesterol Levels
- Exercise improves cholesterol profile
- Increases "good" HDL and lowers "bad" LDL
cholesterol

Reduced Blood Clotting

- Exercise lowers clot formation risk
- Promotes healthy blood vessel function

Heart Size and Structure

- Endurance exercise leads to positive heart
changes
- Increased left ventricular mass and chamber
size

Weight Management 2. BLOOD VESSELS

- Exercise aids weight control - carries blood to and from the heart
- Reduces obesity risk, a cardiovascular
disease factor TYPES OF BLOOD VESSLES
a. Arteries - away from the heart
3 MAJOR COMPONENTS OF b. Veins – back to the heart (deoxygenated),
CARDIOVASCULAR SYSTEM largest veins: superior and inferior vena cava
1. HEART c. Capillaries – route to connect artery and
- muscular organ located in the chest vein
- four chambers: two atria (upper chambers)
and two ventricles (lower chambers)
- right side: pumps blood to the lungs for
oxygenation (not yet clean [muagi sa heart
para ma clean)
- left side: pumps oxygenated blood (clean
already)
- composed of cardiac muscle tissue
- septum: separates right and left to prevent the
mixing of oxygenated and deoxygenated
- deoxygenatedsuperior vena
cavainferioraortapulmonary artery

3. BLOOD
- connective tissue that circulates throughout
the cardiovascular system
- consists: plasma, red blood cells, white blood
cells, platelets
BLOOD COMPOSITION  Globulins: Include antibodies
a. Red Blood Cells (Erythocytes) (immunoglobulins) and transport
- Function: Carry oxygen from the lungs to the proteins.
rest of the body and transport carbon dioxide, a  Fibrinogen: Essential for blood clotting;
waste product, from the body's tissues back to converts to fibrin during clot formation
the lungs for exhalation
- Composition: hemoglobin: protein that binds TYPES OF CIRCULATION
with oxygen and gives blood its red color 1. SYSTEMIC CIRCULATION
- 40-45% blood volume - carries oxygenated blood from the heart to
the body's tissues and returns deoxygenated
b. White Blood Cells (Leukocytes) blood back to the heart
- immune system - oxygenated blood from hearttissues deox
- function: defend the body against infections to the heart
and foreign invaders
- less than 1% of blood volume FLOW OF SYSTEMIC CIRCULATION
- Types: i. Left ventricle – oxygenated  left ventricle
 Neutrophils: Phagocytize bacteria and  aorta (largest artery in the body)
fungi. ii. Arteries – aorta branches into smaller
 Lymphocytes: Play a key role in arteries carrying oxygenated blood to various
immune responses; include T cells and organs and tissues throughout the body
B cells. iii. Capillaries – within organs & tissues 
 Monocytes: Transform into arteries branch into tiny blood vessels
macrophages, engulfing and digesting (capillaries) Exchange of oxygen, nutrients,
cellular debris and pathogens. and waste products occurs across the thin
 Eosinophils: Involved in combating capillary walls.
parasitic infections and modulating iv. Veins – deoxygenated carry waste products
immune responses. collected by venulesveins. These veins
 Basophils: Release histamine and gradually merge into larger vessels, ultimately
other substances during inflammatory forming the superior and inferior vena cava
responses v. Right Atrium – deox returns to the
heartthrough superior and inferiorentering
c. Platelets (Thrombocytes) the right atrium
- Function: Essential for blood clotting and vi. Right Ventricle – The right atrium contracts,
hemostasis to prevent excessive bleeding pushing the deoxygenated blood into the right
when blood vessels are injured ventricle
- less than 1% of blood volume vii. Pulmonary Circulation – deox pumped to
 lungs for oxygenation
d. Plasma
- Function: Liquid component of blood, 2. PULMONARY CIRCULATION
transporting cells, nutrients, hormones, and - carries deoxygenated blood from the heart to
waste products throughout the body. the lungs for oxygenation and then returns
- 90% water, with dissolved gases, electrolytes, oxygenated blood back to the heart
proteins, hormones, and waste products. - deox from heart  lungs for
- 55-60% blood volume oxygenationoxygenated blood back to heart
- plasma protein:
 Albumin: Maintains blood volume and FLOW OF PULMONARY CIRCULATION
pressure and transports various i. Right Ventricle – deox  right
substances. ventriclepulmonary ventricle
ii. Pulmonary Arteries – deox  lungs
iii. Capillaries in the lungs - the pulmonary
artery branches into smaller vessels and then
into capillaries surrounding the alveoli (air
sacs). Oxygen from the inhaled air diffuses into
the blood, and carbon dioxide from the blood
diffuses into the alveoli to be exhaled
iv. Pulmonary veins – oxygenated from lungs
collected by pulmonary veins  merge into
lagrer vessles  return oxy to left atrium
v. Left atrium – oxy enters left atrium 
cardiac cycle continues  pushing blood into
the left ventricle
vi. Systemic Circulation - left ventricle then
pumps oxygenated blood into the systemic
circulation, delivering oxygen and nutrients to
the body's tissues.

BLOOD PRESSURE
- force exerted by the blood against the walls of
the arteries as the heart pumps it throughout
the body
- mmHg millimeters of mercury
- expressed as two valves: systolic pressure
over diastolic pressure
i. Systolic pressure – force when the heart
contracts
ii. Diastolic pressure – force when the hear is
at rest between beats
example:
a blood pressure reading of 120/80 mmHg
means a systolic pressure of 120 mmHg and a
diastolic pressure of 80 mmHg.