EXERCISE PHYSIOLOGY.Pdf
Total Page:16
File Type:pdf, Size:1020Kb
Load more
Recommended publications
-
Exercise Science:The a Systems Approachof
CHAPTER 3 prohibited. is content Exercise Science:the A Systems Approachof reproduction After completing this chapter you will be able to: 1. Describe the meaning and contextUnauthorized of a systems approach to the study of exercise science. 2. Articulate the primaryInc. functions of each system of the body. 3. Provide examples of how each system of the body can influence physical activity and exercise. 4. Provide examplesKluwer, of how each system of the body can influence sport and athletic performance. Wolters 2018 © Copyright 57 Potteiger9781496339614-ch003.indd 57 17/08/17 12:19 PM 58 CHAPTER 3 Exercise Science: A Systems Approach As discussed in Chapter 1, several interrelated disciplines, subdisciplines, and specialty areas constitute exercise science. Collectively, the study of each component of exercise science is based on a core understanding of the structure (anatomy) and function (physiology) of the human body. It is expected that beginning exercise science students enroll in courses in human anatomy and physiology, often in the first year of study in college. The knowledge acquired in these courses provides the necessary foundation for advanced study in exercise science at both the unprohibited.- dergraduate and graduate levels. is A systems approach to the study of exercise science allows students to un- derstand how the various systems of the body respond in an integrated fashion to acute and chronic stimuli and conditions. Each system has specific functions that cannot be performed in the expected manner in isolation and withoutcontent interaction with other systems of the body. This system integration provides for the coordinated control of the body environment and allows the body to respondthe to the challenges encountered every day. -
Walking and Jogging for Fitness
GALILEO, University System of Georgia GALILEO Open Learning Materials Nursing and Health Sciences Open Textbooks Nursing and Health Sciences Spring 2018 Walking and Jogging for Fitness Scott Flynn Georgia Highlands College, [email protected] Lisa Jellum Georgia Highlands College, [email protected] Jonathan Howard Georgia Highlands College, [email protected] Althea Moser Georgia Highlands College, [email protected] David Mathis Georgia Highlands College, [email protected] See next page for additional authors Follow this and additional works at: https://oer.galileo.usg.edu/health-textbooks Recommended Citation Flynn, Scott; Jellum, Lisa; Howard, Jonathan; Moser, Althea; Mathis, David; Collins, Christin; Henderson, Sharryse; and Watjen, Connie, "Walking and Jogging for Fitness" (2018). Nursing and Health Sciences Open Textbooks. 3. https://oer.galileo.usg.edu/health-textbooks/3 This Open Textbook is brought to you for free and open access by the Nursing and Health Sciences at GALILEO Open Learning Materials. It has been accepted for inclusion in Nursing and Health Sciences Open Textbooks by an authorized administrator of GALILEO Open Learning Materials. For more information, please contact [email protected]. Authors Scott Flynn, Lisa Jellum, Jonathan Howard, Althea Moser, David Mathis, Christin Collins, Sharryse Henderson, and Connie Watjen This open textbook is available at GALILEO Open Learning Materials: https://oer.galileo.usg.edu/health-textbooks/3 Open Textbook Georgia Highlands College UNIVERSITY SYSTEM OF GEORGIA Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis Walking and Jogging for Fitness Walking and Jogging for Fitness Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis 1. -
Energy and Training Module ITU Competitive Coach
37 energy and training module ITU Competitive Coach Produced by the International Triathlon Union, 2007 38 39 energy & training Have you ever wondered why some athletes shoot off the start line while others take a moment to react? Have you every experienced a “burning” sensation in your muscles on the bike? Have athletes ever claimed they could ‘keep going forever!’? All of these situations involve the use of energy in the body. Any activity the body performs requires work and work requires energy. A molecule called ATP (adenosine triphosphate) is the “energy currency” of the body. ATP powers most cellular processes that require energy including muscle contraction required for sport performance. Where does ATP come from and how is it used? ATP is produced by the breakdown of fuel molecules—carbohydrates, fats, and proteins. During physical activity, three different processes work to split ATP molecules, which release energy for muscles to use in contraction, force production, and ultimately sport performance. These processes, or “energy systems”, act as pathways for the production of energy in sport. The intensity and duration of physical activity determines which pathway acts as the dominant fuel source. Immediate energy system Fuel sources ATP Sport E.g. carbohydrates, energy performance proteins, fats “currency” Short term energy system E.g. swimming, cycling, running, transitions Long term energy system During what parts of a triathlon might athletes use powerful, short, bursts of speed? 1 2 What duration, intensity, and type of activities in a triathlon cause muscles to “burn”? When in a triathlon do athletes have to perform an action repeatedly for longer than 10 or 15 3 minutes at a moderate pace? 40 energy systems Long Term (Aerobic) System The long term system produces energy through aerobic (with oxygen) pathways. -
The Time-Crunched Cyclist,3Rd Edition, Is Part of the TIME-CRUNCHED ATHLETE™ Series
THE TIME- CRUNCHED3rd Edition CYCLISTRace-Winning Fitness in 6 Hours a Week CHRIS CARMICHAEL and JIM RUTBERG POWERED BY THETIME- CRUNCHED CYCLIST 3rd Edition THETIME- CRUNCHED CYCLIST Race-Winning Fitness in 6 Hours a Week CHRIS CARMICHAEL and JIM RUTBERG BOULDER, COLORADO The Time-Crunched Cyclist, 3rd edition, is part of THE TIME-CRUNCHED ATHLETE™ series. Copyright © 2017 by Chris Carmichael and Jim Rutberg. All rights reserved. Printed in the United States of America. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or photocopy or otherwise, without the prior written permission of the publisher except in the case of brief quotations within critical articles and reviews. 3002 Sterling Circle, Suite 100 Boulder, CO 80301–2338 USA VeloPress is the leading publisher of books on endurance sports. Focused on cycling, triathlon, running, swimming, and nutrition/diet, VeloPress books help athletes achieve their goals of going faster and farther. Preview books and contact us at velopress.com. Distributed in the United States and Canada by Ingram Publisher Services Library of Congress Cataloging-in-Publication Data Names: Carmichael, Chris, 1960- author. | Rutberg, Jim, author. Title: The time-crunched cyclist: race-winning fitness in 6 hours a week / Chris Carmichael and Jim Rutberg. Description: 3rd edition. | Boulder, Colorado: VeloPress, 2017. | Includes bibliographical references and index. Identifiers: LCCN 2016055402 (print) | LCCN 2016059236 (ebook) | ISBN 9781937715502 (pbk.: alk. paper) | ISBN 9781937716837 (ebook) Subjects: LCSH: Cycling—Training. | Cyclists—Time management. | Endurance sports— Training. Classification: LCC GV1048 .C38 2009 (print) | LCC GV1048 (ebook) | DDC 796.6—dc23 LC record available at https://lccn.loc.gov/2016055402 This paper meets the requirements of ANSI/NISO Z39.48-1992 (Permanence of Paper). -
Exercise Physiology and Body Systems Chapter
PARTII Exercise Physiology and Body Systems Chapter Skeletal Muscle System After reading this chapter, you should be able to: 1. Explain how skeletal muscle produces force and creates movement in the body 2. Describe the structural anatomy of skeletal muscle, including the different components of the sarcomere and the phases of muscle action 3. List histochemical techniques that are used to identify muscle fiber types 4. List the different muscle fiber types using the myosin ATPase histochemical analysis scheme 5. Discuss the role of muscle fiber types as it relates to different types of athletic performances 6. Discuss the force production capabilities of muscle, including types of muscle actions 7. Explain proprioception in muscle and kinesthetic sense, including the roles of muscle spindles and Golgi tendon organs 8. List the training-related changes in skeletal muscle, including specific training effects related to endurance and resistance exercise on muscle hypertrophy and muscle fiber subtype transition 9. Explain the effects of simultaneous high- intensity endurance and strength training on adaptations specific to each type of training The ability of skeletal muscle to mediate human performance is impressive. From the ability to lift more than 1,000 pounds (453.5 kg) in the squat lift to the ability to run a marathon in less than 2 hours and 4 minutes, the human species demonstrates a dramatic range of physical performance capabilities (Fig. 4-1). We might ask, “How can such functional variability be possible in a single species?” As we will continue to discover throughout this textbook, there are many physiological functions that contribute to exercise performance. -
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Sunday Tuesday Wednesday Thursday Friday Barbell Strength Zumba Boot Camp T.B.C. Boot Camp Water Aerobic 5:30-6:30pm / Sarah F. 5:30-6:15am / Allison 5:30-6:30am / Jen 5:30-6:15am / Sandy 5:30-6:30am / Jen Classes H2O M&M Cycle H2O Deep Aqua Challenge New Class/ 7:00-8:00am / Alice 5:30-6:15am / Sarah F. 7:00-8:00am / Alice 7:00-8:00am / Stephanie Instructor/Time Monday Boot Camp T.B.C Aqua Challenge Cycle & Strength Arthritis Foundation 5:30-6:30am / Sandy 8:00-8:55am / Becca 7:00-8:00am / Stephanie 8:00-9:00am / Sara H. Aquatics Program 8:00-9:00am / Marilyn Arthritis Foundation Aqua Challenge Circuit Silver&Fit Excel 9:00-9:55am / Sara J. Aquatics Program 7:00-8:00am / Alice 9:30-10:15am / Kathi Yoga Blast 8:00-9:00am / Marilyn 8:00-8:55am / Sarah F. Arthritis Foundation Core Training SilverSneakers® Yoga Aquatics Program 10:00-10:20am / Sara H. H.I.I.T 10:30-11:15am / Kathi Barbell Strength 8:00-9:00am / Marilyn 8:00-8:55am / Sara J. 9:00-9:55am / Leanne SilverSneakers® Yoga 10:30-11:15am / Kathi H.I.I.T Box, Burn & Sculpt Ultimate Outdoor 5:10-5:55pm / Becca Core Training 8:00-8:55am / Sara J. Workout 10:00-10:20am / Leanne Silver&Fit Excel 9:00-10:00am / Leanne 11:30am-12:15pm / Kathi Stretch & Flow Yoga Yoga Mix 6:00-7:00pm / Sara J. Senior Boot Camp 9:00-9:55am / Sara J. -
Effects of 8-Week Training on Aerobic Capacity and Swimming Per- Formance of Boys Aged 12 Years
Original Paper. Biomedical Human Kinetics, 3, 49 – 52, 2011 DOI: 10.2478/v10101-011-0011-8 Effects of 8-week training on aerobic capacity and swimming per- formance of boys aged 12 years Ryszard Zarzeczny 1, Mariusz Kuberski 1, Agnieszka Deska 1, Dorota Zarzeczna 1, Katarzyna Rydz 1, Anna Lewandowska 2, Tomasz Bałchanowski 3, Janusz Bosiacki 3 1 Institute of Physical Culture and Tourism, Jan Długosz University, Częstochowa; 2 Primary School No. 36, Częstochowa; 3 Primary School No. 48, Częstochowa, Poland Summary Study aim: To assess the effects of 8-week endurance training in swimming on work capacity of boys aged 12 years. Material and methods: The following groups of schoolboys aged 12 years were studied: untrained control (UC; n = 14) and those training swimming for two years. The latter ones were subjected to 8-week training in classical style (CS; n = 10) or free style (FS; n = 13). In all boys maximal oxygen uptake (‡O2max) was determined, and the CS and FS groups were subjected to 6 tests: swimming at 50 and 400 m distances (time recorded) and to 12-min swimming (distance recorded), all by free and classical styles pre- and post-training. From swimming times at 50 and 400 m distances the so-called critical swimming speed (CSS) was computed: CSS = (400 – 50) / (t400 – t50). Results: No training-induced improvement in ‡O2max was noted in any group. Yet, boys subjected to classical style training significantly (p<0.05) improved their free-style swimming velocity at CSS and at the 400-m distance by about 6%, and their heart rate following the 12-min test in classical style decreased by nearly 16% (p<0.001) com- pared with the pre-training values. -
Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength
Hindawi Publishing Corporation Evidence-Based Complementary and Alternative Medicine Volume 2015, Article ID 958727, 12 pages http://dx.doi.org/10.1155/2015/958727 Research Article Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial Caren Lau, Ruby Yu, and Jean Woo Department of Medicine and Therapeutics, The Chinese University of Hong Kong, Sha Tin, Hong Kong Correspondence should be addressed to Ruby Yu; [email protected] Received 20 November 2014; Revised 15 March 2015; Accepted 18 March 2015 Academic Editor: Mariangela Rondanelli Copyright © 2015 Caren Lau et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. Objective. To examine the effects of a 12-week Hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in Chinese adults. Methods.173adults(aged52.0± 7.5 years) were assigned to either the yoga intervention group (=87) or the waitlist control group (=86). 19 dropped out from the study. Primary outcomes were changes in cardiorespiratory endurance (resting heart rate (HR) and maximal oxygen uptake (VO2max)), muscular strength and endurance (curl-up and push-up tests), and lower back and hamstring flexibility (the modified back-saver sit-and-reach (MBS) test). Results. < 0.01 < 0.05 Compared to controls, the yoga group achieved significant improvements in VO2max ( ), curl-up ( )andpush-up ( < 0.001) tests, and the MBS left and right leg tests (both < 0.001) in both genders. -
A Systematic Review with Meta-Analysis of the Effect
International Journal of Environmental Research and Public Health Review A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males Pedro J. Benito 1,* , Rocío Cupeiro 1 , Domingo J. Ramos-Campo 2 , Pedro E. Alcaraz 2,3 and Jacobo Á. Rubio-Arias 1,2 1 LFE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Science-INEF, Universidad Politécnica de Madrid, 28040 Madrid, Spain; [email protected] (R.C.); [email protected] (J.Á.R.-A.) 2 Department of Physical Activity and Sports Sciences, Faculty of Sports, UCAM, Catholic University San Antonio, 30107 Murcia, Spain; [email protected] (D.J.R.-C.); [email protected] (P.E.A.) 3 UCAM Research Centre for High Performance Sport, Catholic University San Antonio, 30107 Murcia, Spain * Correspondence: [email protected]; Tel.: +34-910-677-989 Received: 30 December 2019; Accepted: 12 February 2020; Published: 17 February 2020 Abstract: We performed a systematic review and meta-analysis to study all published clinical trial interventions, determined the magnitude of whole-body hypertrophy in humans (healthy males) and observed the individual responsibility of each variable in muscle growth after resistance training (RT). Searches were conducted in PubMed, Web of Science and the Cochrane Library from database inception until 10 May 2018 for original articles assessing the effects of RT on muscle size after interventions of more than 2 weeks of duration. Specifically, we obtain the variables fat-free mass (FMM), lean muscle mass (LMM) and skeletal muscle mass (SMM). -
Exercise Physiology: Perspective for Vocal Training
CARE OF THE PROFESSIONAL VOICE Robert T. Sataloff, Associate Editor Exercise Physiology: Perspective for Vocal Training Mary J. Sandage and Matthew Hoch [Modified from: Robert Thayer Sataloff, Professional Voice: The Science and Art of Clinical Care, 4th Edition (San Diego: Plural Publishing, 2017).] oice professionals, particularly performers, are often described as vocal athletes. This is a reasonable comparison given that vocal performers and occupational voice users work at the extremes of voice use, either by using the voice over an Vextensive frequency and intensity range or by engaging the voice for long, sustained periods of time. From this perspective, select principles of exercise Mary J. Sandage training have been applied to voice training for some time.1 Exercise train- ing principles of warm-up and skill acquisition have been emphasized over the years; however, other important aspects of muscle training have not yet been incorporated widely into voice pedagogy in the studio or the clinic, and singing teachers should be familiar with this important topic. In truth, some of the primary principles of muscle training are obvious in the voice training protocols and pedagogies that are used in both studio and clinic. There is little argument to the exercise performance premise that excellent technique is necessary for optimal function. Excellent technique Matthew Hoch for a tennis serve will generally translate to more consistently accurate ten- nis serves. The same is also supported in vocal training, as excellent vocal technique will lead to optimal vocal function. It is also the case that application of certain principles of muscle training will require us to question what has been considered common wisdom in the realm of optimal vocal function historically. -
Finding Your Perfect Endurance Training Interval and Setting Goals
Finding Your Perfect Endurance Training Interval and Setting Goals to Swim Faster! by Danielle Newton Have you ever overheard a swimmer say, "I'm a distance swimmer and I've got 1 speed in the pool - moderate pace. I could swim that pace all day! I hate it when the coach gives us sprint sets like 20 X 25's and asks me to swim fast. It's impossible for me." Or maybe you've pondered this quietly to yourself in the middle of a rest interval, "I'm so out of shape, I feel horrible in the pool because I can't keep up with so-and-so. I'm feeling like I'll never get faster. I'm trying too hard. I'm going to burn out too quick today. I wish I had a set that was made just for me and my swimming endurance right now!" Well, guess what Mr. 1-speed Man and Miss No-Endurance - I've got the perfect set for you to try! It's guaranteed to increase your endurance and speed (but only if you work it!) The first step is to swim a Test Set to find out your Anaerobic Threshold Pace. Don't worry if you don't understand what those terms mean. I'll explain them later. Have your coach or a friend time you while you swim 10 X 100 Free at a moderate-fast pace (about 80-85% of your all-out effort). Don't concern yourself with how long it takes you to finish each 100. -
Cycling Ibgn
PERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Periodization of Sprint Cycling with Considerations for Endurance Cyclists Clay Worthington, USA Cycling Assistant Coach Sprint Track, Colorado Springs, CO Clay spent two years as a scholarship coaching intern, an additional 6 months as assistant coach of sprint track for USAC, and is in his first season as Head Coach of Sprint Track. His responsibilities include implementation of training plans for sprint track at training sessions and perform necessary testing as required. He has also coached at multiple camps/trips (e.g., track en- durance, track sprint, road endurance, Southern and Palo Saeco Games-Trinidad). He is a USAC Level 1 Coach and a Cat 3 road and track licensed cyclist. He has a Masters of Science degree in kinesiology at Midwestern State University. BGN INT n cycling, the age-old question is quality versus quantity (i.e. intensity v. volume). If you look at the power numbers XTP there’s a wide degree for variance in power output. With women, the greatest power output for world-class athletes is be- MSR I tween 1300 and 1500 watts. With men, they are able to produce in the neighborhood of 2300 to 2500 watts (Figure 1). MTB Sprint athletes will try to produce these numbers on a regular basis—they try to practice at this maximum intensity. They do this from starts or as part of accelerations. With endurance athletes, if you put them on a bike at the end of a race the best any of them could produce would be anywhere from 1600 to 1700 watts.