PHYSIOLOGY OF

EXERCISE AND
PHYSICAL ACTIVITY
ARLENE P. GIRAY
Subject Professor

1
THE BASICS OF EXERCISE –
EXERCISE POSITIONS/TERMS AND
EXECUTIONS
COMPONENTS OF PHYSICAL
FITNESS
Module 3
2
Learning Objectives
 Describe the benefits exercise and the
basics of exercise
 Recognize the role of physical
activities and exercise in daily living
and performance.
 Explainand relate the principles of
exercise to the regular performance
and exercise learned.
3
Exercise helps a person’s
health
 Physical well-being (which includes
fitness) – the ability to meet the
demands of the environment with same
comfort and without stress.
 Mentalwell-being – being able to
concentrate and control emotions
 Social
well-being – being able to make
and keep friends. 4
 PHYSICAL WELL-BEING
Burns up stored Look good and
feel good Body image
fat

Muscle tone
Can increase
leading to posture
life expectancy improvement

Less prone to Bone

injury strengthening

Cardiovascular A healthy, Improves flexibility

improvement: less active lifestyle leading to more
prone to disease efficient movement
and physical 5
well-being
 SOCIAL WELL-BEING
Mix with people Fulfillment by
with similar being part of a
interests team

Challenges as you
Chance to meet overcome the
new people and opposition as
make friends part of a team

Development of
Increase of self
A healthy, active teamwork and
worth
lifestyle and social well- cooperation
6

being
 MENTAL WELL-BEING
Satisfaction of own Can relieve stress,
performance tension and aggression

Develops a sense of
Improves self-esteem being ‘part of
something’

Increase confidence in Provides opportunity for

stressful situation success

Life’s problems can be

Personal development forgotten

Promotes the ‘feel-good

Gives enjoyment
factor’ Can provide excitement
7
Exercise is the key to being fit. A lack of exercise has an impact on
a person’s fitness and therefore general health. For example:

 Weight increase – if more calories are taken in than are burnt

off, the result is weight gain.
 Less flexibility – if joints are not regularly moved to their full
range then the ability to move them to their fullest extent will
be lost.
 Become breathless sooner – the body loses the ability to work
for long periods of time without becoming breathless.
 Aerobic capacity reduced – the body’s ability to exchange gases
efficiently reduces. A person will find that a lack of exercise
prevents the body from working for long periods without tiring
as the aerobic capacity is reduced.
 Loss of strength – reduced stress on muscles allows them to
become flaccid and weak. This gives rise to the saying ‘use it or
8

lose it’
Physical Activity performance
Is directly related to eating behaviors, rest, sleep and
relaxation, stress management, and health risk factors.
Proper eating behaviors affect one’s physical
performance levels as nutrition affects energy systems
directly.
Rest and sleep and relaxation function to relieve
fatigue, and as a way for the body to recuperate,
without which a good performance in physical activities
is not possible.
exercise relieves stress in many ways as well as reduces
health risks such as hypertension, hypercholesterolemia,
high blood sugar, high blood pressure and obesity. It also
reverse the sedentary lifestyle. 9
Participation in physical
activity
Leisure
Recreation
Physicalrecreation
Outdoor recreation
Lifetime sports
10
leisure
 Leisure time is the portion of the day a person has when they are
free from the everyday duties of life such as work, study or child
care and can do anything they choose.
 A person can voluntarily participate in physical activity or sport
for pleasure and enjoyment. Although every one is different, a day
can be split up approximately into time spent:

Sleeping, eating or carrying out bodily functions

Traveling
Working or studying
Domestic duties
Leisure time

11
 Recreation
 Recreational opportunities give a person time to relax and actively take part in
pursuits leading to a healthy lifestyles.
 Provides a diversion from the normal day to day routine and can be amusing,
relaxing or stimulating.
Benefits to taking part in non-competitive activities:
➢ General fitness can be increased
➢ Activities are not generally stressful on the body’s cardiorespiratory and
skeletal systems
➢ Can be suitable for all age ranges
➢ Participation can carry on throughout life.
➢ Group activities can provide social benefits by meeting and carrying out the
activity with other
➢ Completing activities can be done at the individual’s pace
➢ May involve club activities, which can motivate a person 12to regularly
participate
 Examples of non-
competitive
recreational pursuits
Aerobics Cycling

Pilates Rowing

Yoga
Dancing
Walking 13
PHYSICAL RECREATION
Taking part in a physical activity for recreation rewards the
participant intrinsically rather than extrinsically. Intrinsic
rewards are about how a person feels inside as a result of
the physical pursuit and not about the league position,
financial gain or how many trophies are won through
sports, which are all extrinsic rewards.
Mentally satisfied about
doing something

Feeling good about the

activity

Motivated to take part

Intrinsic rewards

Satisfied with
Enjoyment fulfilled 14 personal challenges
 Mountain biking
Mountain activities Horse riding

Climbing Skiing

Rowing or sculling Orienteering

Life saving sailing

Outdoor recreation activities

15
 Continues to reach Keeps fit, maintaining
new physical and a healthy lifestyle, Keeps their mind
mental levels, such as which may prolong focused and active
in yoga life with rules, procedures
and new techniques
By pursuing sport throughout life, a person:

Remains determined
to do well

Keeps in social
contact with others of
similar interest

Has the chance to Works at their own

Puts into practice pace
knowledge and enjoy the sport and
understanding built up be competitive
over the years through participation 16

in different age group

TYPES OF PHYSICAL FITNESS
Physical fitness is classified into:

HEALTH –RELATED FITNESS

 Relates to the ability to perform activities of daily
living without undue fatigue and is conducive to a low
risk of premature hypokinetic disease.
 This means that the organic systems of the body are
health and functions efficiently, so you are able to
engage in vigorous tasks and leisure activities.
 It exerts a positive influence on several risk factors
associated with cardiovascular diseases, and it is
effective in reducing the risk of back pain, diabetes,
osteoporosis and obesity.
17
SKILL-RELATEDF FITNESS
 Fitnesscomponents important for
success in skillful activities and athletic
events.
 Sometime referred to as athletic
performance-related physical fitness or
motor fitness.

18
Health-Related Fitness Components
 Cardiovascular endurance – the ability of
the heart to provide oxygen to muscles
during physical activity for a prolong
period of time
 Strength – the ability of muscles to apply
force and overcome resistance
 Flexibility – joints’ ability to move their
full range
 Body composition (also known as body fat
percent) – refers to the ratio between lean
body mass and fat body mass. 19
Skill-Related Fitness Components
 Agility - the ability to change direction quickly and still
keep control of the body
 Balance – the ability to keep the body stable whether
still, moving or in a different shape by keeping the
center of gravity over the base.
 Coordination – the ability to use two or more parts of
the body at the same time.
 Reaction time – the time it takes to respond to a
stimulus
 Speed – the fastest rate at which a person can
complete at task or cover a distance
 Power – the ability to apply a combination of strength
20

and speed in an action.

Physical Fitness Test (PFT)
 Is a measure of a student’s level of fitness regarding several components. It
is important to perform PFT before the start of an exercise program and its
culmination. Prior to the program, the PFT will be able to determine
individual baseline and threshold.
TEST COMPONENTS and BASELINE or THRESHOLD that they measure:

TEST ITEMS COMPONENTS TESTED

Standing long jump Leg strength and power
Bent-knee curl up Abdominal strength and endurance
Push-ups(male:regular) Arms strength and endurance
Push-up (female: on knees) Arms strength and endurance
50 meter sprint Speed
Shuttle run Agility
1000 meter run Cardio-respiratory endurance
Three minute step test General endurance
Sit and reach Truck flexibility 21
 Fitness testing components (example)
REACTION TIME – Ruler POWER – Standing long
drop test jump test

COORDINATION –
SPEED – 30 meter
Alternate hand ball
sprint test
throw

BALANCE – Stork stand FLEXIBILITY – Sit and

test reach test

STRENGTH – Vertical
jump test and the
AGILITY – Ilinois agility
hand grip
test & Shuttle run test
dynamometer test

CARDIOVASCULAR
MUSCULAR
ENDURANCE – Multi-
ENDURANCE –
stage fitness test22 &
Abdominal curl up test
Cooper 12 minute run
Basic Exercise Principles

Frequency (how often)

Intensity (how hard)
Time (duration or how long)
Type of activity

23
PHASES OF AN EXERCISE PROGRAM

WARM UP
MAIN ACTIVITY/PEEK
WORK
COOL DOWN

24
Warm up
Three phases of warm up
1. pulse-raisingactivities – aerobic sub-maximal
exercise to increase temperature/elasticity
and cardiac output (Q), heart rate (HR), and
minute ventilation (VE), in order to
redistribute blood from organs to muscles
2. Mobility– controlled joint movement should
rehearse activity movement patterns to help
mobilize and lubricate joints structures
3. Stretching– active muscle used in the training
25

exercise should be stretched.

 Benefits of warm up
 It prepares the cardio-respiratory and musculo-
skeletal system for more intense exercise
 It increases: muscle temperature; enzyme
activity required for cellular respiration; release
of synovial fluid, lubricating joint structures;
elasticity of muscle/connective tissues;
redistribution of blood flow (Q) from organs to
muscle (Vascular shunt)
 It reduces: risk of injury; early onset of
anaerobic work, build-up of lactic acid and early
26

fatigue.
Main Activity
 This can be a training session, skills
session or a competition, match or
performance. Once the body systems
are trained they become fit enough to
complete the skills practiced. When the
body is pushed to the limit in
competition, the skills can be put to the
test without breaking down because of
inadequate fitness levels
27
Cool down

Two phases:
1.Pulse lowering activities –
moderate/low intensity aerobic
activity
2.Stretching of active muscles

28
Benefits of a cool down
 Maintains venous return (VR), stroke volume
(SV), cardiac output (Q), minute ventilation
(VE) and blood pressure.
 Gradually reduces muscle temperature
 Stretching returns muscles to their pre-
exercise length
 Reduces the risk of injury and DOMS
 Flushes capillaries with oxygenated blood
 Speeds up removal of lactic acid
 Prevents blood pooling. 29
EXERCISE POSITIONS (SAMPLE)

30
31
The stretching routine
NECK SERIES
- Head rotation (face left, face right)
- Sideward neck bends (left, right)
- Forward and backward head bends (forward and backward tilts)
- Neck circumduction (half circle backward, half circle forward)
SHOULDER, CHEST ARM SERIES
- Hand and back elbow pulls
- Hand at side elbow pulls
- Horizontal arm swings
- Vertical arm swings
- Arm circles (both direction)
- Shoulder rotations
WRIST SERIES
- Inward, upward, downward, forward pronated/supination
- One hand wrist rotation
32

- Fingers clasped wrist rotation

TRUNK, HIPS, THIGHS, CALVES SERIES
- Straddled back stretch
- Side bends
- Forward bends
- Hip rotation
- Back stance forehead to knee-toes down
- Back stance forehead to knee-toes up
- Bow and arrow
- Gecko stretch
- Kneeling hip stretch
- Wall push
- Foot circles
- Quad stretch
FLOOR STRETCH SERIES
- Sitting toe reach - one hand toe touch
- One leg bent toe reach - spread legged forward stretch
- Figure four toe reach
- Both legs bent (downward push)
33
- Both legs bent (forward stretch)
- Spread legged forehand to knee