reviewer units 1&2

8/12/2019 Reviewer Units 1&2

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REVIEWER

Physical Activityinvolves any bodily movement caused by muscular contraction that

result in the expenditure of the energy.

Exerciseis a planned programs of physical activities designed to improve physical

fitness.

Physical Fitnessthe ability to perform ones daily task with vigor and alertness without

undue fatigue and with ample energy for leisure time activity and to

meet unforeseen emergency.

PROBLEMS ASSOCIATED WITH INACTIVITY

1. Obesity 5. Hypertension2. Back pain 6. Diabetes3. Tension syndrome 7. Prone to cardiovascular diseases4. Emotional instability

BENEFITS OF PHYSICAL ACTIVITY

1. Improves psychological functioning.2. Improves appearance.3. Increased efficiency of the heart and lungs.4. Increased muscle strength and endurance.5. Protection from lower back problems.6. Maintenance of proper body weight.


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7. Possible delay in the aging process.8. Reduced the risk of cardiovascular diseases.9. Reduced stress response.

COMPONENTS OF PHYSICAL FITNESS

1. HEALTH-RELATED COMPONENT

Has a direct relationship to good health and reduced the risk of

hypokinetic diseases.

A. BODY COMPOSITIONthe relative percentage of the muscle, fat,

bone, and other tissues that comprise the body.

B. CARDIOVASCULAR ENDURANCEthe ability of the heart, blood

vessels, blood, and respiratory system to supply fuel and oxygen to the

muscles to utilize fuel to allow sustained exercise.

C. FLEXIBILITYthe ability of muscle to move to each full range of

motion.

BASIC FACTS ABOUT FLEXIBILITY

1. Inactivity contributes to poor flexibility.2. Decreased flexibility with age usually caused by inactivity. Because people

become less active as they get older.

3. Females are usually more flexible than males of the same age. The reasonwhy, they tend to participate more in activities that promote flexibility, such

as dance and gymnastics.


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4. Excessive body fat usually limits flexibility. Fat deposits acts as a wedgebetween moving parts of the body, thus restricting movement.

5. Participation in some activities improves flexibility.6. Flexibility is specific to each joint.7. Poor flexibility can contribute to poor posture.8. Poor flexibility is often associated with increased tension and pain.9. Muscle imbalance may reduce flexibility.10.Skill often depends on high level of flexibility.11.

Increase in flexibility helps prevent muscle related injuries.

12.Increase flexibility helps reduce muscle soreness.13.Too much flexibility may be harmful. When joints are overstretched,

ligaments and muscles tend to lose elasticity and may remain lengthened

rather than returning to their original size. If this happens, a joint may become

less stable and become more prone to injury.

STRETCHING increases extensibility and reduces the resistance of the

muscles. It also produces more efficient muscle contractions and reduces the

chances of injury and soreness.

BENEFITS OF STRETCHING

1. Optimize the athletes learning, practice, and performance of many typesof skilled movements.

2. Increase an athletes mental and physical relaxation.3. Promote development of body awareness.


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4. Reduce risk of joint sprain or muscle strain.5. Reduce risk of back problems.6. Reduce muscle soreness.7. Reduce muscle tension.

TYPES OF STRETCHING

1. Staticinvolves stretching to the farthest point and holding the stretch.Advantages:

a. Simple to learn and easy to execute;b.

requires little expenditure of energy;

c. permits semi permanent change in length and can indulgemuscular relaxation via firming.

Disadvantage:

d. Lack of specificity.2. Ballistic and Dynamicinvolves bobbling, rebounding, and rhythmic

types of movement.

Advantage:

a. The fun of bouncing motion would insensibly stretch and highlight

little muscle fibers that would have not otherwise.

Disadvantages:

a. Fails to provide adequate time for the tissue to adapt to the stretch;and

b. initiates the stretch reflex and thereby increases musculartension, making it more difficult to stretch the connective tissues.


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3. Passiveyou are relaxed and making no contribution to the range of motion.

Stretch with partner.

Advantages:

a. It is effective when the agonist (primary muscle responsible forthe movement) is too weak to respond;

b. it preferred when the elasticity of the muscles to be stretched(antagonists) restricts flexibility;

c.

it allows stretching beyond ones active range of motion;

d. it provides a reserve for increasing the joints active mobility;e. it can promote team camaraderie with athletes stretch with partners.

Disadvantage:

a. Greater risk of soreness and injury if partner applies the externalforce incorrectly.

5. Activeis accomplished using your own muscles and without any fromexternal force. E.g. Free active stretching standing upright and lifting

one leg to a 100-degree.

Advantages:

a. It develops active flexibility;b. strengthen the weak agonist;c. easier to work into a stretching routine because it does not require

a partner or other equipment.


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Disadvantage:

a. It may initiates the stretch reflex and that it may ineffective in thepresence of certain dysfunction and injuries such as severe

sprains, inflammations, or fractures.

8 BASIC STRETCHING EXERCISES

1. CALF STRETCH2. SITTING STRETCH3. HIP AND THIGH STRETCH4. HAMSTRING STRETCH5. LEG HUG6. TRUNK TWIST7. PECTORAL STRETCH8. ARM STRETCH

D. MUSCULAR ENDURANCEthe ability of muscle to perform heavy

physical work, continuously for an extended period of time.

Performance of such task depends on the ability of the body to deliveroxygen to the working muscles to extract and use this oxygen.

PROPERTIES OF SKELETAL MUSCLES

a. Excitability the ability to receive and respond to stimulationfrom the nervous system.

b. Extensibility the muscles ability to stretch past its normalresting length.

c. Contractibilitythe ability to develop internal force or tension.


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d.Elasticitythe muscles ability to return to its normal length.

E. MUSCULAR STRENGTHthe ability of muscles to exert an external force

or to lift a heavy weight.

TYPES OF MUSCULAR CONTRACTION

1. Isotonicare those in which a resistance is raised and thenlowered, as in weight training. (also called dynamic or

phasic).

PHASES OF ISOTONIC CONTRACTION

a. Concentricshortening of the muscle.

b. Eccentriclengthening of the muscle.

2. Isometric - are those in which no movement takes place whilea force is exerted against an immovable object (also known as

static contraction).

Muscles remain the same length.3. Isokinetic isotonic concentric contraction done with a

machine that regulates movement, velocity, and resistance.

TYPES OF MUSCLE FIBERS

1. Fast-Twitch Glycolytic (FG) Fibers Anaerobic Do not depend on oxygen for their energy supply. Responsible for power and/or speed activities (E.g. sprinting and

weights).


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For fast-high intensity work. Contracts quickly. Fatigues easily.

2. Slow-Twitch Oxidative (SO) Fibers Aerobic Require oxygen for continuous contraction. For endurance activities (long distance running, and cycling tour). For slow. Low-intensity work.

Contracts slowly.

Fatigue resistant.

3. Fast-Twitch Oxidative-Glycolytic (FOG) Fibers. Lie somewhere in between both fibers, but closer to FG.

NOTE: Individuals with a larger percentage of fast-twitch fiber will generally increase muscle size and

strength more readily than individuals endowed with a large percentage of slow-twitch fibers. High

percentage of slow-twitch fiber has greater potential for muscular endurance performance. Regardless ofgenetics, all people can improve their strength and muscular endurance with proper training.

WEIGHT TRAINING EXERCISES FOR MUSCULAR STRENGTH

1. Anterior muscle in upper legso Quadriceps

Exercises: Leg Press Half Squat

2. Muscles in Chest and Upper Armsa. Pectoralis Minor and Majorb. Anterior Deltoid


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c. Bicepsd. Triceps

Exercises: Bench Press Military PressParallel Dips Two Arm Curl

3.

Posterior Muscles in Upper Legs

o Hamstring GroupExercises: Hip Extension

Leg Curls

4. Muscles Associated with Shoulders And Upper Backa. Trapeziusb. Rhomboidsc.

Deltoidsd. Latissimus

Exercises: Lateral Pull Down

Bent-over Rowing

Posterior Muscles in Lower Legs

e. Gastrocnemiusf. Soleus

(beneath gastrocnemius)

Exercise: Calf Raise

5. Abdominal Musclesa. Rectus Abdominisb. Internal & External Oblique Muscle

Exercises: V-Sit

2. SKILL-RELATED COMPONENT

Is sometimes called fitness or motor fitness.a. Speedthe ability to perform a movement in a short period of time.


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b. Agility the ability to rapidly and accurately change the direction of themovement of the entire body in space.

c. Powerthe ability to transfer energy into free force at a fast rate.d. Balancethe maintenance of equilibrium while stationary or moving.e. Coordinationthe ability to use the senses with the body parts to perform motor

tasks smoothly and accurately.

f. Reaction Time the time elapsed between stimulation and the beginning ofreaction to that stimulation.

PRINCIPLES OF TRAINING

Immediately there is a correct dosage of medicine for treating an illness; there is a

correct dosage of physical activity for promoting health benefits and developing physical

fitness.

A. Overload Principle indicates that doing more than the normal isnecessary if benefits are to occur. In order for a muscle (including the heart

muscle) to get stronger, it must be overloaded or worked against a load greater

than the normal.

For physical activity to be effective, it must be done with enoughfrequency and intensity, and for long enough time.

1. Frequency(how often)2. Intensity(how hard)3. Time/Duration(how long)


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F I T : a formula used to describe the frequency, intensity, and length oftime for physical activity to produce benefits. (When F I T T is used, the

second T refers to the type of physical activity you perform).

B. PROGRESSIONindicates the need to gradually increase overload to

achieve optimal benefits.

C. REVERSIBILITYindicates that disuse or inactivity results in loss of

benefits achieved in overloading.

D. SPECIFICITYindicates a need for a specific energy system and

muscle part.

General Aspects of Training Specificity

1. Metabolictraining a specific energy system.a. Oxygen System is utilized during endurance

exercises lasting longer time.

b. Lactic Acid is utilized during exercise bouts ofevery high intensity conducted at a maximal rates

for about 1 to 2 minutes.

c. ATP-PCis utilized for quick, maximal exercises,such as sprinting, lasting about 1 to 6 seconds.

2. Neuromusculartraining of specific muscle group.

E. RECUPERATIONrest is essential if you wish to benefit your exercise

program.


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A day or two is adequate. Excessive periods of rest may lead todeterioration in fitness.

F. WARM-UP / COOL-DOWNlow level exercise used to increase muscle

temperature and or to stretch the muscle before strenuous exercise, followed by a

gentle stretching. It assists the pumping of the heart from the extremities back to

the heart.

Sudden strenuous exercise may lead to an abnormal heart rhythm thatcould be dangerous to someone with hidden heart problems.


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CARDIORESPIRATORY ENDURANCE

Cardiorespiratory endurance is the ability of the heart, blood vessels, blood and

the lungs to supply oxygen and nutrients to working muscles efficiently during sustained

physical activity.

A. METHODS FOR ASSESSING INTENSITY FOR CARDIOVASCULARFITNESS

1. Heart Rate A person who does not exercise regularly, heart will beat 70-75 times

per minute.

It is caused by the impact of blood on the arteries as heart contracts. With regular exercise, your heart becomes stronger and more

efficient which result in a reduction in your resting heart rate.

Physically active individuals have lower rate due to higher efficiencyof the heart muscle and changes in the nervous system.

Sedentary individuals have higher resting heart rate. The closing of the valves of the heart causes the heart sounds that

may be heard with a stethoscope.

Lubb-dupp. Lubb, as atrioventricular closes when thecontraction of the ventricles takes place. At this time the other two


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valves, the aortic and pulmonary valves are open as blood is being

ejected from the heart.

duppclosing of the valves in the aorta and pulmonary arteries asthe heart again is filling with blood.

Heart murmurs, heart does not function properly abnormalsound may be heard.

MEASURING YOUR HEART RATE

Your heart rate can be determined by counting how frequently your heart

contracts during a given period and converting this number to the standard measure in

beats/minute. Make sure that the press just firmly enough to feel the pulse. If you press

too hard it may interfere with the rhythm.

There are factors that influence your resting heart rate. These include stress, food,

excitement, room temperature, and previous physical exertion.

Your resting heart rate should be taken while sitting quietly and not after

participation in a vigorous activity. If possible, you should sit quietly for at least 30

minutes before measuring it.

Most highly trained endurance athletes have low resting heart rates. Most

untrained individuals who participate regularly in a good aerobic fitness program will

experience a decrease in their resting heart rates. Your score can be evaluated as follows:


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RATING RESTING HEART RATE

(BEATS/MIN)

EXCELLENT 60

GOOD 6069

AVERAGE 7079

FAIR 8089

POOR 89

HEART RATE TRAINING EFFECT

1. SUBTRACT YOUR AGE FROM 220220-17 = 203 === ESTIMATED MAXIMUM HEART RATE

2. FIND RESTING HEART RATE BY TAKING YOUR PULSEFOR 1 MINUTE.

SHORTLY AFTER YOU RISE IN THE MORNING

Example: 80 beats/min.

3.

SUBTRACT RESTING HEART RATE FROM MAXIMUM

HEART RATE

MULTIPLY THE DIFFERENCE BY 70%

203-80 = (123)(.70) = 86.1==TARGET HEART RATE

4. ADD THE PRODUCT TO THE RESTING HEART RATE86.1 + 80 = 166.1 == TRAINING EFFECT LEVEL


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2. MAXIMUM OXYGEN INTAKE(VO2 max) Oxygen use is monitored minute by minute as exercise becomes

harder and harder. When the exercise becomes very hard,

oxygen use reaches its maximum. The highest amount oxygen

used in one minute of maximum intensity physical activity is

your maximum oxygen uptake.

The greater the pace or intensity of training, the greater will bethe oxygen consumption.

The greater percentage of maximum oxygen consumptionrequired during an activity, the less time activity maybe

completed.

Our range of VO2 MAX is inherited but can be improved to itshighest range thru training.

3 FACTORS THAT DETERMINE MAXIMAL OXYGEN UTILIZATION

a. External Respiration (Ventilatory process/

pulmonary function).

d.

Gas Transport (Cardiovascular System).

e. Internal Respiration (Use of oxygen by the cells to produceenergy).

3. RESTING OXYGEN UPTAKEthis is the amount (volume) of oxygen

NORMAL VO2 MAX (College-age athlete) = 45-60 ml/kg/min.

WORLD CLASS MALE MARATHONER = 70-80 ml/kg/min.


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used at rest; also called resting metabolism.

4. OXYGEN UPTAKE RESERVE(VO2 R)this is the differencebetween your maximum oxygen uptake and your resting oxygen uptake.

B. STROKE VOLUME- it is the ejection of blood as the heart contracts. Average person at rest, SV is 70ml. Physically trained

person with stronger heart can pump as much as 100ml

with each contraction.

C.

CARDIAC OUTPUT amount of blood the heart circulates each minute. 5-6

liters, it is not dependent on fitness level.

Example: Untrained personCardiac Output = HR X SV

= 72 X 70

= 5040ml/min.

= 5.04 L/min. 1000ml = 1L

NOTE: As the heart becomes stronger with regular exercise, it can pump more blood

each time it contracts, and it therefore does not have to beat as frequently to

circulate the same amount of blood.

D. BLOOD PRESSURE is the amount of force that the blood exerts against theartery walls.

A Sphygmomanometer is used to determine blood pressure. A sealed cuff

is bind around the arm just above the elbow. The cuff is connected to a glass tube

filled with mercury. Air is pumped into the cuff by compressing a rubber bulb.

As the cuff becomes tighter, it applies pressure in the artery in the arm the


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brachial artery. This temporarily cuts off the blood stream to the forearm, thus,

no heart sounds can be heard when a stethoscope is placed on the compressed

artery just below the cuff. As the air pressure in the cuff is released, the mercury

level drops. Eventually a point will be reached at which the blood pressure in the

artery is just greater than the air pressure in the cuff. Blood will now begin to

flow through the artery, and the heart sound maybe heard through the stethoscope.

This is the systolic, or upper pressure, it is the maximum pressure that can be

produced by the heart. As air continue to be let out of the cuff, the sound heard

through the stethoscope will become louder as more blood flows to the artery.

Finally, a point will be reached at which the distinct heart sounds disappear as the

blood is flowing steadily through the artery. At this point, the height of the

mercury shows the diastolic, or lower pressure representing the least amount of

pressure in the artery.

BLOOD PRESSURE CLASSIFICATION FOR ADULTS*

CATEGORY SYSTOLIC BLOODPRESSURE

(Mm Hg)

DIASTOLIC BLOODPRESSURE

(Mmg Hg)

Goal 120 80

Normal 130 85

High Normal 130-139 85-89

Stage 1 Hypertension 140-159 90-99

Stage 2 Hypertension 160-179 100-109

Stage 3 Hypertension 180 110

SOURCE: NATIONAL INSTITUTE FOR HEALTH, 1997.

NOTE: Not taking antihypertensive drugs and not acutely ill. When the systolic and the diastolic blood

pressure categories vary. The higher reading determines the blood pressure classification.


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Blood pressure changes constantly during cardiac cycle.Each time the heart contracts; blood pressure goes up as

more blood is forced from the heart into the arterial system.

SYSTOLIC BLOOD PRESSURE the upper bloodpressure number often called working blood pressure in the

arteries at its lowest level occurring just before the next

beat of the heart. (Contraction phase of the cardiac cycle)

DIASTOLIC BLOOD PRESSURE the lower bloodpressure number often called resting pressure. It is the

pressure in the arteries at its lowest level occurring just

before the next beat of the heart. (Relaxation phase of the

cardiac cycle)

E. AEROBIC AND ANAEROBIC EXERCISES AEROBICactivities using large muscle groups at an intensity that can

be sustained for a long period in which the body is able to provide

sufficient energy aerobically.

ANAEROBICa high intensity activity that can be sustained for only ashort period in which energy demands are greater than the capacity of the

heart and circulatory system to supply the energy. Lactic acid is produced

with this process, and an accumulation of lactic acid in the body

contributes muscle fatigue


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HUMAN ENERGY SYSTEM

1. Oxygen system Through complex changes the muscle stores ofcarbohydrates and fats can enter the Krebs cycle, a set of enzymes that

adjust the structure of carbohydrates and fats hence they can release

energy. Glucose and free fatty acids may enter the cell from the

bloodstream. When carbohydrates and fats eventually combine with

the oxygen, large amounts of ATP may be produced. The oxygen

system is utilized during endurance exercises lasting longer than 4 or 5

minutes.

2. Lactic Acid energy system muscle glycogen can be broken downwithout the utilization of oxygen. This process is called anaerobic

glycolysis. ATP is produced rapidly, but lactic acid is the end product.

Lactic acid can be a major cause of fatigue in the muscle. The lactic

acid system is utilized during exercise bouts of very high intensity

conducted at maximal rate for about 1 to 2 minutes.

3. ATP- PC energy system ATP and PC are high-energy phosphatestored in the muscles that provide energy very rapidly. ATP

(adenosine triphosphate) is stored in the muscle in limited amount and

can be used for many body processes, including muscular contraction.

The ATP stores are used for fast, all out burst of power that last for

about 1 second. ATP must be replenished from other sources in order


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for muscle contraction to continue. PC (phosphocreatine) is stored in

the muscle in limited amounts and can be used to rapidly synthesize

ATP. ATP and PC are called phosphagens and together represent the

ATP-PC energy system. This system is utilized for quick, maximal

exercises, such as sprinting, lasting about 1 to 6 seconds.

The Three Human Energy Systems


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F. BEFORE EXERCISE1. PRINCIPLES TO BE CONSIDERED:

a.) INTENSITY(how hard should I exercise?) Degree of stressfulness of the exercise Low intensity level for beginners Based on age and fitness:

* pulse rate of 110 to 160 beats/min for middle

aged individuals.

* pulse rate of 140 to 160 beats/minute for young

people.

b.) DURATION(how long should I exercise?) Depends upon the goal and intensity of the exercise. Minimum of 15-20 minutes for beginners. Increase to 30 minutes so fitness level improves.

c.) FREQUENCY - (how often should I exercise?) 3 to 4 days/week workouts 1 to 2 days (24-28 hours) rest Strenuous exercise twice a week overstresses the

body and the cardiorespiratory system without

benefits.

The more intensive, the longer, and the morefrequent is training program, the greater the

cardiorespiratory benefits.


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2. EXERCISE PRECAUTIONSa.) Get a thorough physical examination before the

conditioning program.

b.) The program is too rigorous if fatigue lasts for 2 hoursor more following an exercise session; reduce level of

exercise.

c.)

Alcohol and exercise do not mix because alcohol

constricts the coronary vesicles for heart muscle.

d.) Cigarette smoking limits oxygen exchange in lungsthus, preventing high level of fitness attachment.

e.) Remember to use the heart rate as a guide to theintensity of the exercise.

f.) Occasional exercise may be detrimental to health; 3to 5exercise sessions a week are minimal for optimum

benefits.

NOTE: IF ANY OF THE FOLLOWING SYMPTOMS OCCUR WHILE YOUR ARE

EXERCISING STOP AND CONSULT A PHYSICIAN BEFORE CONTINUING

YOUR EXERCISE PROGRAM:

a. Fluttering, palpitation, missed or extra heartbeats, sudden bursts or rapid heart beat, or asudden slowing of rapid pulse.

b. Pressure or pain in the center of the chest, leftarm, fingers, or throat.

c. Dizziness, fainting, nausea, cold sweat, orlight- headedness.

d. Shortness of breath or inability to attainsufficient oxygen.


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G. DURING EXERCISE

a.) STITCH ON THE SIDE: pain felt in the lower part caused by lack of blood

supply to the liver.

b.) SECOND WIND: feeling of relief from the effects of fatigue.

c.) MANAGING MINOR EXERCISE INJURIES

An injury that is not taking cared of properly could aggravate and

could lead to a chronic problem, sometimes severe enough to permanently

restrain the activity. Thus, the most cautious physically energetic individual

can experience an injury. It is vital to become skilled on how to deal with

injuries so they do not upset your fitness program.

H. AFTER EXERCISE

COOLING DOWN OR WARM-DOWN PROBLEMS DUE TO OVER EXERCISE

g.) Sorenessh.) Feeling of heavinessi.) Inability to relaxj.) Sleeping difficultiesk.) Reduced skill performancel.) Joint painsm.) Loss of appetiten.) Feeling of anxiety and nervousness


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I. CARDIORESPIRATORY TRAINING EFFECTS AT REST

Pulse is typically lower in the trained than in the untrained individual. The

heart beats (pulses) fewer times per minute and pumps out a greater volume of blood

(stroke volume), as a consequence, of training (particularly training of the endurance

kind). As a result, the heart muscles use the energy necessary for its contraction more

efficiently.

The size of the heart increases as a result of training (hypertrophy). Those

participating in endurance-type training experience an increase in size, particularly in

the left ventricle, the largest and the most muscular of the hearts four chambers. In

persons whose training stresses relatively short periods of heightened effort

(wrestlers, track & field, weight throwers, and weight lifters), the walls of the left

ventricle thicken, but there is no increase in size.

Cardiorespiratory endurance tends to increase the following:

1. Lean Body Mass2. Density and strength of bones, ligaments, and tendons.3. Sensitivity to insulin (helps prevent adult-onset diabetes).4. Ability to exercise during hot weather.5. Performance in sports, recreational, and work.6. Feelings of well-being.7. Self-concept


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Cardiorespiratory Endurance exercise tends to decrease the following:

1. Total body fat2. Strain associated with stress3. Anxiety and depression4. Risk of death from coronary artery disease, colon cancer, and some types of

reproductive cancers (women).

J. PSYCHOLOGICAL EFFECTS:

Chemical changes in the brain during aerobic exercise induce a feeling of

euphoria similar to a drug-induced high. These feelings may be caused by a morphine-

like substance that is released into the bloodstream.

Prolonged, submaximal aerobic exercise increases the beta-endorphin levels.

Beta-endorphins are natural opioiods that are produced in the brain and contribute to the

regulation of blood pressure, pain perception and control of body temperature.

Increase alpha brain waves, which are associated with a relaxed state of mind,

alpha waves appear 20- minute jog and can still be measured after exercise has stopped.

reviewer units 1&2

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