...2013 The Effects of Exercise Exercise has countless effects on the human body and it plays an imperative role in one’s overall health and well-being. It provides numerous benefits for both the physical and psychological well-being. Exercise is something that can be done by individuals to help make them feel better overall. People exercise for many different reasons, for example: losing weight, defining muscle tone, or physical and/or psychological disease control and prevention. The most noticeable effect of exercise is weight loss. Daily physical exercise is ideal. However, for some people, two or three times a week can make a major difference over a period of time. Exercise alone does not necessarily translate into weight loss, as one must control what they are eating as well. Any time there is a physical burning of calories that is more than the calorie intake there will be a decrease of body fat. Once a person reaches their ideal weight, defining muscle tone is another great effect of exercise. Exercise makes muscles more proficient and more operational. High intensity exercise with only a few reps will produce strength, size, and power improvements, while low intensity exercise with many reps will produce endurance. The body’s metabolic rate is increased as its need for energy is increased, and the body becomes more resourceful. Muscle tone and muscle mass increase after the muscles tear and reconstruct themselves. In addition to improved muscle tone and...
Words: 487 - Pages: 2
...BTEC 90 Credit/Extended Diploma in Public Services Unit 5 Physical Preparation, Health and Lifestyle for the Public Services Learner Resource Pack Introduction The human body is a very complex piece of machinery. It is made up of many different systems that work together to allow us to take part in a wide range of sports and everyday activities. It is important that anyone working with clients in the sport and exercise industry has a good understanding of how each of these systems works and copes with the stresses of exercise. This unit will explore the structure and the functions of the skeletal, muscular, cardiovascular and respiratory systems and how each of them is affected by exercise. It will also focus on the energy systems and their role in sport and exercise performance. Section One - The Structure and Function of The Skeletal System and How it Responds to Exercise Part 1.1: The structure of the skeleton system The skeleton provides us with a complex framework of bones, joints and cartilage without which we could not stand upright or move. It consists of 206 bones which can be divided into the axial and appendicular skeleton. The axial and appendicular skeleton The axial skeleton provides the supportive structure of the skeleton and is made up of the skull, vertebral column, sternum and ribs. The appendicular skeleton is made up of the upper limbs, shoulder girdle, lower limbs and hip girdle and provides...
Words: 6709 - Pages: 27
...Physical Exercise Submitted by Reshma Gupte XII – E Physical ExercisePhysical exercise is any bodily activity that enhances or maintains physical fitness and overall health or wellness. It is performed for various reasons. These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health, helps prevent depression, helps to promote or maintain positive self-esteem, and can even augment an individual's sex appeal or body image, which again is also linked with higher levels of self-esteem. Childhood obesity is a growing global concern and physical exercise may help decrease the effects of childhood obesity in developed countries. Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Exercise also reduces levels of cortisol. Cortisol is a stress hormone that builds fat in the abdominal region, making weight loss difficult. Cortisol causes many health problems, both physical and mental. Frequent and regular aerobic exercise has been shown...
Words: 2785 - Pages: 12
...Loading and Female Cyclists 2 The Effectiveness of CHO Loading in Female Cyclists Carbohydrate [CHO] loading is the intentional ingestion of above normal amounts of carbohydrate to increase muscle glycogen stores prior to physical activity. This method is often used by elite athletes to improve their performance. With respect to cyclists, the increase in performance is measured experimentally as a decrease in time to complete a race or time trial, an increase time to fatigue, and by decreased power output. There is no singular method for CHO loading. The “first” standard protocol for CHO loading was developed by Bergstrom and Hultman (1), in which the athlete exercised to deplete glycogen from the muscle, then consumed excess CHO over 3 days, without exercising. More recently an exercise tapering protocol has been developed, in which the athlete reduces the amount of exercise being done over 3 days, and does no exercise on day 3 (2). This reduction in exercise is followed by 3, or up to 6, days of loading. However in both versions, and the many modifications thereof, the athlete’s regular training protocol is interrupted. Two recent articles reported the success of consuming 12g/kg of lean body mass high CHO, high glycemic index foods, for 24 hours (3, 4). Both studies showed an increase in muscle glycogen levels at levels equal to or higher than those of a 2-6 day regimen. However an increase in performance was not examined in either study. Thus the athlete must consider which protocol...
Words: 4813 - Pages: 20
...Xu 2 March 2016 Frog Skeletal Muscle Lab Introduction A biologist by the name Jan Swammerdam performed the first experiments on muscle physiology between 1661 and 1665. Swammerdam demonstrated that an isolated frog muscle can contract if the sciatic nerve is irritated with a metal object. Almost a century later, a physician by the name Luigi Galvani demonstrated that frog muscle responds to electrical currents. In the late 1840s, either Carlo Matteucci or Carl Ludwig attributed to the invention of the kymograph, which is illustrated as a rotating drum powered by a clockwork motor. The invention of the kymograph changed experimental physiology by allowing muscle contractions, and other actions, to be recorded and analyzed for the first time ever. Muscle cells, or muscle fibers, are defined as the basic unit of a muscle. Therefore, complete muscles are constructed from bundles of muscle fibers, but there are no gap junctions between adjacent cells so each fiber performs independently. Myofibrils establish an ordered structure for single muscle fibers. Every myofibril is comprised of actin and myosin. Actin and myosin are contractile proteins that can slide past each other when Ca2+ and ATP are present. A motor unit is described as a single motor neuron and all of its innervating muscle fibers. Like nerve tissue, muscle fibers produce an all-or-none response to a stimulus, generating a twitch. A single motor neuron supplies numerous muscle fibers to make up a motor unit....
Words: 1350 - Pages: 6
...a) RESISTANCE TRAINING COMPONENT (1) Our client wanted to achieve both strength gains in the squat exercise and hypertrophy gains of their legs our client’s routine had to reflect both aspects of these different training techniques. Which is why we decided to break up the routine into two separate days with one focusing on strength and the other focusing on hypertrophy. Our program 1 was likely to achieve strength due to the number of sets, intensities and repetitions we prescribed. Rhea et al.1 and Marshall et al.2 concluded from a study that the optimal number of sets for trained individuals (those who had been regularly lifting weights for over a year) was 4 to help maximal gains in strength development. Rhea et al. also concluded that the best weights to elicit strength gain was around 80% of 1RM, with a repetition count of 4-6, which we prescribed at 5 repetitions. We allowed 3min rest intervals between sets and the beginning of new exercises to help recovery of the muscle and attain greater strength gains3. (2) Program 2 was this time designed to focus on hypertrophy of the client’s legs, the programs number of repetitions, sets, intensity, exercise selection and rest intervals reflected this. A meta-analysis of hypertrophy by Scheonfeld4 concluded that maximal hypertrophy gains can be achieved using at least 60% of 1RM, for 8-12 repetitions for 4 sets helping to achieve the basic principle of hypertrophy of higher volume, multiple set protocols...
Words: 3033 - Pages: 13
...The Validity of Sports Massage Treatments with Regards To Current Practices Therapeutic sports massage in the context of sports specific injuries and rehabilitation, has been said to not only improve the physical attributes of certain structures and muscles within the human body, but to also have a strong psychological effect for an individual helping them overcome injury or increasing their injury prevention rate while helping to optimise performance (Galloway, 2004). In light of this it can be assumed that every person irrespective of whether they play sport or not, would benefit highly from some form of massage therapy (Alvarado, 2002). To assess whether or not sports massage is an effective method of treatment or is in actual fact just a psychological treatment that has no real impact on the body, it is necessary to observe and evaluate the conducted research of current practitioners and other researchers that provide valid arguments to either strengthen or weaken the claim for more massage to be performed. The proposed benefits and hindrances will need to be highlighted within recent literature alongside the credibility of the sources that the research is derived from, as only if a source is deemed to be reliable can the research be seen as potential evidence to back up discussed points and reasoning. This review of literature will also set out to identify any potential future research points that could be taken to highlight and eradicate...
Words: 2066 - Pages: 9
...heart and lungs supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. The ability to deliver oxygen to the muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption. Cardiovascular conditioning utilizes and transports the necessary oxygen and nutrients to body tissues. In order for the body to deliver adequate oxygenated blood and nutrients to the muscles, the body has to be well conditioned. By the body being well conditioned it improves the muscles capacity to use extra oxygen. Cardiovascular training is the most important style of training both for general health and for overall athletic performance. Cardiovascular Benefits of Conditioning The circulatory system is one of the major systems which is effected by cardiovascular conditioning. Your circulatory system consists of your heart, blood vessels and blood, and is responsible for transporting life-giving oxygen throughout your body. When you exercise, your body's need for oxygen increases; the harder you work out, the more oxygen your body demands. To ensure that sufficient oxygen is available for your muscles during activity, your body makes short- and long-term changes. The heart becomes strong and is able to use energy more efficiently with proper exercise. Blood pressure becomes lower as the heart muscle does not have to work overtime to pump blood to the rest...
Words: 2996 - Pages: 12
... Name: Joh Sturdy Title: To investigate the effect of exercise on breathing. Aim: The aim of this experiment is to find out the effect of exercise on the respiratory system Introduction: During exercise, our muscle cells respire more than when we are resting. Exercise is carried out by increasing the respiration rate and the heart rate. (BBC Bitesize 2014) Exercise occurs when the muscles contract and relax which create movement. Energy for cells is created in the mitochondria of every cell, through the process of cellular respiration (Glucose + Oxygen -----> Carbon Dioxide + Water + ENERGY). The Mitochondria is known as the "powerhouse" of all cells and they act like...
Words: 1370 - Pages: 6
... EN 111 – 014 CAUSE – EFFECT ESSAY APRIL 1, 2013 The Effects of Exercise Exercising effects the body by physical, mental/emotional, and social/personal effects of exercise. There is a holistic approach to exercise and if an individual is not healthy in all three aspects, that is, physically, mentally, and socially, he or she is not completely healthy. Exercising does not require a membership, instead, it is an activity that is done during the individual’s idle time and is implemented into people’s lives to improve every aspect of healthy living. The major effect of exercise is overall improvement on one’s physical health. The physical effect of exercise allows the continuous movement of the human body and continuous functioning of the body’s systems. The muscles, bones, and joints movement; muscle tone; heart and lung strength, and blood and oxygen circulation are all physical effects of exercise. For example, muscle movement requires oxygen and blood flow so, the heart must be strong enough to perform; the duties the muscle needs to collapse this duty or the muscles will collapse. Additionally, exercise requires adequate breathing, therefore the lungs must also have oxygen and blood flow to perform its duty or the individual will tire easily from shortness of breath. The sufficient amount of oxygen and blood flow trains the lungs and heart to become stronger for a healthier future. Physical exercise also promotes improvement on mental/emotional...
Words: 586 - Pages: 3
...found in the human body naturally as opposed to supplementation. Individuals know the name creatine but may not understand the science behind it. The use of Cr has become very widespread, usually in the supplement form Cr monohydrate. Every since the discovery of the ability to increase Cr and phosphocreatine (PCr) inside the human muscles by oral ingestion of supplemental Cr has led to many studies showcasing the benefits of exercise performance. Cr monohydrate supplementation shows significant results to increase the human body’s ability to maintain power output during high-intensity exercise and increase the rate of PCr to resynthesis during the recovery phase of intermittent high intensity exercise (Volek and Kraemer, 1996). My goal is to provide significant information on natural Cr functions, Cr as a supplement, ways the human body utilize Cr to enhance athletic performance, and how society views/uses Cr. Effects of Creatine in the Human Body Creatine was discovered by a French scientist named Chevreul in 1832 but it was not until 1847 did another scientist Lieberg discover that Cr in the body was directly involved in producing muscle work. Cr can be found naturally in foods like: beef, pork, and some types of fish (Grande and Graves, 2005). To understand the process of which Cr goes through the body can be complex. As previously stated Cr is present in meat, fish, and poultry, from there it is absorbed intact by the stomach when ingested. Cr is...
Words: 2493 - Pages: 10
...The antibodies produced by the body destroy or block muscle receptors that are fundamental in communication between the nerve-to-muscle and muscle contraction. The receptors are often referred to as acetylcholine (National Institute of Neurological Disorders and Stroke, 2010). The condition results in weakness of muscles and the effects tend to increase a lot when one is involved in physical activity that only reduces after resting. The most important fact to note is that the degree by which muscle weakness occurs due to myasthenia differs greatly among the affected individuals. The difference ranges from a localized form that is only limited to ocular myasthenia to a more severe form in which other muscles, such as those that control breathing, are affected (Drachman, 1994). In the traditional context, the condition has often been regarded to affect both genders and all ethnic groups. The most common cases are often found in younger women under the age of 40 and older men over the age of 60, although the condition can occur at any given age within the population. Epidemiological studies done in Greece found a Female to a Male ratio of 41:1, while the one in Asia indicated a ratio of 2:1, further confirming the female preponderance of this condition (Drachman, 1994). There are varied symptoms related to this condition. The first symptom, often experienced, is the muscle fatigue, especially after engaging in a physical exercise. Other symptoms include difficulty in the movement...
Words: 1543 - Pages: 7
...assessment for each of the major components of fitness | M1 explain the results of the fitness assessment and measure against relevant public service entrance test | D1 evaluate results of the fitness assessment, analyse strengths and recommend improvements | P2 describe the structure and function of the muscular-skeletal,cardiovascular and respiratory systems | | | P3 undertake a fitness activity,record and identify the short-term effects of exerciseon the major human bodysystems | M2explain the short and long term effects of exerciseon the major human bodysystems | | P4 describe the lifestyle factors that can affect health | M3explain the effects ofidentified lifestyle factors onhealth and fitness, whenapplying for public service and long-term employment | D2Evaluate the effects ofidentified lifestyle factors onhealth and fitness, whenapplying for public service and long-term employment | P5 Provide lifestyle improvement strategies that can have a positive effect on health | M4Explain lifestyle improvement strategies to justify their positive effect on health | | P6Plan a six week health-related physical activity programme based on personal results | | | Task: Below you must describe the entrance fitness requirements and tests of the different public services (P1/U5) * minimum of 3 PUBLIC SERVICES | FITNESS TESTS | | In order to join the Regular or Territorial Army you...
Words: 2802 - Pages: 12
...Presented by: Hani Ovadia Introduction Psychological and physical health is greatly affected by behavior, similarly, different patterns of behavior derive from psychological and physical health (Folkins 1981). Consequently, both psychotherapists and doctors recommend to their patients to participate in activities that advance a healthier lifestyle (Bull 1995). The patients are advised to integrate gymnastics of different types in their lifestyle, includ ing among others: aerobics, yoga, kickboxing and Pilates (Howell 2011). Pilates is an exercise method based on gentle phy sical movements integrated with focused mind. The physical aspect is designed to tone and increase the flexib ility of the muscles and joints and also includes developing good posture, balance and coordination. The psychological aspect is based on correct breathing and mental concentration (Field 2009) In this paper I will examine the beneficiary effects of Pilates as a mind and body training method. First, I will describe the development of the method and the uniqueness of Pilates in comparison to other physical exercising methods. Then, I will further examine the physical and psychological influence Pilates has on its practitioners, while referring to research difficulties that arise and I will conclude with my personal opinion. Developing the method The method was developed by Joseph H. Pilates. In his youth, Pilates suffered from rickets and other illnesses, later he became a gymnast and...
Words: 2130 - Pages: 9
...Heart Essay When a performer starts to exercise, they inevitably increase rate of respiration, meaning they require more glucose and oxygen (if aerobic) and need to primarily remove more carbon dioxide as well as lactic acid (if anaerobic). The first way this is done is by secretion of the hormone adrenaline into the bloodstream. Adrenaline in blood is picked up by chemoreceptors in the aortic arch, impulses are then sent to cardiac control centre (in the medulla oblongata) via sympathic nerve which increases heart rate. Adrenaline (epinephrine) facilitates greater cardiac output, meaning a greater volume of blood pumped into the systemic circuit, carrying more oxyhaemoglobin. Adrenal gland also secrets norepinephrine (a different hormone), which causes the blood vessels to constrict (narrowing of lumens) the increases blood pressure. When the cardiac control centre in the medulla oblongata receives nerve impulses it sends a nerve impulse to the SA (Sino-Atrial) Node, which sends the wave excitation across both atria causing atrial muscles to contract (atrial systole) forcing blood through bicuspid and tricuspid valves. The wave of excitation (electrical impulse) hits the AV (atrio-ventricular) Node. This sends the wave down the septum through the bundle of his and purkinje fibers, which then hits apex of the heart and spreads round ventricle muscular walls causing them contract. This is called ventricular systole, causing bottom to top contraction forcing blood into arteries...
Words: 1980 - Pages: 8
