Exercise and Physical Activity What is Physical Activity? Any form of movement that causes your body to use energy. What is Exercise? A physical activity that is performed for the purpose of either improving or maintaining one of the components of physical fitness. eg: training for or performing athletics, or recreational activities such as jogging,, ice skating, swimming, etc. Physical activity is a bit broader term that includes not just exercise but things like … So all exercise is physical activity, but not all physical activity is exercise.

What is physical fitness? The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. Health Related Components • cardio-respiratory endurance • muscular strength • body composition • muscular endurance • flexibility Sport Related Components • muscular power • agility Fitness is a product. Most would agree it’s a product of exercise and/or physical activity and can be broken into components. Some of these components, like strength, muscular endurance, and flexibility, cardiorespiratory endurance and body composition relate more to health while others like power and agility have more to do with motor skill and performance.

Elements of Fitness: Cardiorespiratory Endurance: the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body tissues during physical activity Muscular strength: the amount of force a muscle can exert. Muscular endurance: the ability of the muscles to perform tasks without becoming fatigued

Elements of Fitness: flexibility: the ability to move a body part through the whole range of motion Body composition: the ratio of body fat to lean body tissue.

What is Exercise Training What is Exercise Training? The repeated use of exercise to improve physical fitness. Adaptations to Exercise Acute adaptations (short term) The changes in human physiology that occur during exercise or physical activity. Chronic Adaptations (long term) The alterations in the structure and functions of the body that occur in response to the regular completion of physical activity and exercise. Who can tell me what happens physiologically to our bodies when we start running? Breathe faster – known as increased pulmonary ventilation Heart beats faster – known as increased heart rate Body burns energy – known as beta oxidation or glycolysis Sweat – known as sweat Then there are some chronic or longer term reactions to training. What are some of these? Lower heart rate Increased stroke volume Decreased ventilation Increased metabolism Increased hypertrophy of muscle tissue

What is Exercise Physiology? Exercise Physiology: the study of the ways the body systems react to the stresses and demands placed upon it during exercise Some questions that ex phys can answer. How does the body respond to a gradually increasing pace of exercise? Does the body respond differently to a dramatic increase in pace compared to a gradual one? What are the differences in responses to lifting weights vs. running or cycling? Why is static stretching better than dynamic?

Examples of body systems Cardiorespiratory function Muscle fiber types Cellular biochemistry Bone mineral density Molecular Structure Now, if we go inside the body and begin to look at what is going on the produce exercise or athletic performance, we see a number of body systems working in concert to make it all happen. For example, our cardiorespiratory system pumps the blood that supplies the oxygen we need to our muscles. Different muscle fibers work to lift our legs and swing our arms. The cells in our bodies perform millions of functions to create energy that the muscles need to do the exercise and so on. Atomic composition

Applications of Ex. Phys. To Other Professions

Pure and applied Exercise physiology research Animal or Human subjects Experimental Pure (Basic) Applied Clinical Cross sectional Epidemiological Causal comparative Predictive Explanatory

Weightlifting: Many people don't realize the value of strength training. But the rewards are many, and include: increased muscle size (if desired) and tone increased muscle, tendon, bone, and ligament strength increased physical performance and appearance improved metabolic efficiency decreased risk of injury.

Key Terms: Rest: The pause between sets (usually 45-90 seconds) that allows the muscle to regain enough strength to complete the next set "Positive" or concentric phase: the lifting phase that requires work by either pushing or pulling. Muscle shortening. "Negative" or eccentric phase: the resistance phase whereby you slowly allow the weight to return to its original position. Muscle lengthening.