MODULE - 2

SCIENTIFIC BASIS OF PHYSICAL ACTIVITY

HEART RATE

Heart rate is defined as number of times the heart beats per minute. A healthy adult has a
resting heart rate of between 60 – 80 beats per minute, Where a well – condition individual
tends to have a resting heart around 40 – 60 beats per minute. Heart rate can be increased to
maximum of 200 beats per minute when exercised. The heart is a muscle and, can get
stronger when exercised, just as a skeletal muscle.

The average maximal heart rate is 220 – Age (Years).

BLOOD PRESSURE

Blood Pressure is the amount of Pressure exerted by the blood on the lateral walls of the
artery. The Pressure is normally stated with systolic pressure in the numerator (This is the
pressure of blood when it is being pumped in to the arteries by the left ventricle. The average
is between 110-135mmHg (Millimetres of Mercury)) and the diastolic pressure in the
denominator (This is when the ventricle is in its relaxation phase. Average pressure at this

point would be between 60-80mmHg).

Blood Pressure is usually 120/80 mm of Hg. During a bout of exercise the blood pressure can
go up to 160/90 mm of Hg.

 Equipment for measure BP= Stethoscope and Sphygmomanometer

STROKE VOLUME

The amount of blood pumped by the left ventricle of the heart in one systole is called
stroke volume. The normal volume of blood is 70ml/ beat.

CARDIAC OUTPUT

The amount or volume of blood pumped out by the left ventricle of the heart in one
minute is called cardiac output.

Cardiac output = heart rate x stroke volume

(72 bpmx70ml/beat)

 5040ml/minute or nearly 5 liters of blood.

BODY MASS INDEX (BMI)

Your ideal weight means, how much of your weight is lean body mass (muscle and bone) and
how much is body fat. The BMI is defined as the body mass divided by the square of
the body height, and is universally expressed in units of kg/m2, resulting from mass
in kilograms and height in metres.

BMI Formula = Kg (kilograms)

m2 (Height in metres)

The International Classification of adult underweight, overweight and obesity

according to BMI

Classification BMI(kg/m2)
Underweight <18.50
Severe thinness <16.00
Moderate thinness 16.00 - 16.99
Mild thinness 17.00 - 18.49
Normal range
18.50 - 24.99
Overweight ≥25.00
25.00 - 29.99
Pre-obese
Obese ≥30.00
Obese class I
30.00 - 34.99
Obese class II
35.00 - 39.99
Obese class III ≥40.00

TYPES OF EXERCISE

Exercises are generally grouped into three types depending on the overall effect they have on
the human body:

 Aerobic exercises, such as cycling, walking, running, hiking, and playing tennis,
focus on increasing cardiovascular endurance.
 Anaerobic exercises, such as weight training, increase short-term muscle strength.
 Flexibility exercises such as stretching improve the range of motion of muscles and
joints.
AEROBIC EXERCISE

Aerobic (or cardiovascular exercise, a term attributed to this kind of exercise because of its
various benefits in cardiovascular health) refers to exercise that involves or improves oxygen
consumption by the body. Aerobic means "with oxygen", and refers to the use of oxygen in
the body's metabolic or energy-generating process. Many types of exercise are aerobic, and
by definition are performed at moderate levels of intensity for extended periods of time. This
intensity can vary from 50-80% of maximum heart rate.

There are various types of aerobic exercise. In general, aerobic exercise is one performed at a
low to moderate level of intensity over a long period of time. For example, running a long
distance at a moderate pace is an aerobic exercise, but sprinting is not.

Benefits of Aerobic exercise:

 Stronger heart: the heart muscle is strengthened and enlarged, to improve its pumping
efficiency and reduce the resting heart rate.
 Increase of the total number of red blood cells: in the body, to facilitate transport of
oxygen throughout the body.
 Improved breathing: the muscles involved in respiration are strengthened, to facilitate
the flow of air in and out of the lungs.
 Improved muscle health: Aerobic exercise stimulates the growth of tiny blood vessels
(capillaries) in muscles. This helps our bodies more efficiently deliver oxygen to
muscles, can improve overall circulation and reduce blood pressure and remove
irritating metabolic waste products such as lactic acid from the muscles.
 Weight loss: Combined with a healthy diet and appropriate strength training, aerobic
exercise may help lose weight.
 Disease reduction: Extra weight is a contributing factor to conditions such as heart
disease, high blood pressure, stroke, diabetes and some forms of cancer. As weight
loss occurs, the risk of developing these diseases decreases. In addition, weight-
bearing aerobic exercise, such as walking, can reduce the risk of osteoporosis and its
complications. Low-impact aerobic exercises, such as swimming, cycling and pool
exercises, can help keep fit in those who have arthritis, without putting excessive
stress on joints.
 Improved immune system: People who exercise regularly are less susceptible to
minor viral illnesses such as colds and flu. It is possible that aerobic exercise helps
activate your immune system and prepares it to fight off infection.
 Improved mental health: Regular aerobic exercise releases endorphins, our bodies’
natural painkillers. Endorphins also reduce stress, depression and anxiety.
 Increased stamina: Exercise may make us feel tired in the short term, i.e., during and
right after the activity, but over the long term it will increase stamina and reduce
fatigue.

ANAEROBIC EXERCISE

Anaerobic exercise is the type of exercise that enhances power and builds muscle mass.
Muscles trained under anaerobic conditions develop differently, leading to greater
performance in short duration, high intensity activities, which last up to about 2 minutes.

The most common form of anaerobic exercise is strength exercise. Strength exercise is the
use of resistance to muscular contraction to build the strength, anaerobic endurance and size
of skeletal muscles. There are many different methods of strength training, the most common
of which are weight and resistance exercise.

Benefits of Anaerobic Exercise:

 Improvement in overall health and well-being including increased bone, muscle,

tendon and ligament strength, toughness and endurance.
 Improved joint function.

 Reduced potential for injury resulting from weak muscles.

 Improved cardiac function and elevated “good” HDL-cholesterol.

 Maintain lean body mass (important for individuals attempting weight loss).

 Decrease the risk of osteoporosis.

 Develop coordination and balance.

BENEFITS OF EXERCISE:

 Regular exercise makes the heart stronger and the lungs fitter: enabling the
cardiovascular system to deliver more oxygen to the body with every heartbeat and
the pulmonary system to increase the maximum amount of oxygen that the lungs can
take in.

 Exercise lowers blood pressure, somewhat decreases the levels of total and low-
density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of
high-density lipoprotein (HDL) cholesterol (the good cholesterol). These beneficial
effects in turn decrease the risk of heart attack, stroke, and coronary artery disease.

 Colon cancer and some forms of diabetes are less likely to occur in people who
exercise regularly.

 Exercise makes muscles stronger, allowing people to do tasks that they otherwise
might not be able to do or to do them more easily.

 Every physical task requires muscle strength and some degree of range of motion in
joints; regular exercise can improve both of these qualities.

 Exercise stretches muscles and joints, which in turn can increase flexibility and help
prevent injuries. Exercise may also improve balance by increasing strength of the
tissues around joints and throughout the body, thus helping to prevent falls.

 Weight-bearing exercise, such as brisk walking and weight training, strengthens bones
and helps prevent osteoporosis.
  Exercise increases the body’s level of endorphins, chemicals in the brain that reduce
pain and induce a sense of well-being.

 Exercise can help improve mood and energy levels and may even help relieve
depression.

 Exercise may also help boost self-esteem by improving a person’s overall health and
appearance.

 Exercise tends to increase appetite, reduce constipation, and promote quality sleep.

Note: The benefits of exercise diminish within months after a person stops exercising.

THE VASCULAR SYSTEM/ CARDIO VASCULAR SYSTEM/

CIRCULATORY SYSTEM

The Vascular or circulatory system consists of the heart and blood vessels such as arteries,
veins and capillaries. The prime purpose of vascular system is the transport and exchange of
materials. They are;

 Oxygen

 carbon dioxide

 Nutrients

 hormones

 drugs

 heat

 metabolic waste products and protective white cells

FUNCTION OF CARDIO VASCULAR SYSTEM

 Heart is the chief organ of vascular system and act as central pump.

 Left ventricle chamber contraction of the heart pumps pure blood to aorta.

 Which divided into arteries, arteries are further divided into arterioles, which
further divided into capillaries.

 Capillaries - exchange of nutrients and gases takes place.

  Nutrients and oxygen are supplied to the tissues and from tissues carbon dioxide
and other waste products are taken into the blood stream.

 That blood becomes impure and move through capillaries

 which combines to form venules, venules combines together to form veins.

 Veins combine to form superior and inferior vena cava.

 Impure blood through superior and inferior vena cava returns to the right chamber
of heart.

EFFECT OF EXERCISE ON CIRCULATORY SYSTEM

1. Size of the heart increases due to exercise especially the left ventricle.

2. Contraction ability of the heart increases.

3. Stroke volume of the heart increases. The stroke volume of untrained individual at
rest is about 55-75ml/beat where in trained athlete it is about 80-90ml/beat and in
highly trained athlete it is about 100-120ml/beat.

4. Heart rate:-The resting heart rate of highly trained individual may be less than or
equal to 40-60 beats/minute and that of untrained individual it is about 60-80
beats/minute. With regular exercise one’s resting heart rate decreases and it shows the
improvement of your cardio vascular fitness.

5. Cardiac output:-Resting cardiac output of an athlete and non athlete are approximately
equal. But maximal level of exercise athlete’s cardiac output increases considerably.
Maximal cardiac output ranges from 14-20 liter/minute in untrained person, 25-
35litre/minute in trained athlete and 40litre/minute or more in highly trained athlete.

6. Blood flow:-The blood flow to the working muscles increased due to heavy training.

7. New capillaries are formed within the muscle fibres. The additional capillaries
increase the supply of oxygen and nutrients to tissues. The removal of waste products
also quicker.

8. Recovery period becomes shorter.

9. Blood composition is changed. Haemoglobin level in blood increases. That is the

oxygen carrying capacity of blood increases.
 10. Blood vessels become flexible and healthy which helps to regulate blood pressure.

11. Lowering the cholesterol level in blood. Reducing the CHD.

RESPIRATORY SYSTEM

The respiratory system (or ventilatory system) is a biological system consisting of

specific organs and structures used for the process of respiration in an organism. The
respiratory system is involved in the intake and exchange of oxygen and carbon
dioxide between an organism and the environment.

Structure of respiratory system

Respiratory system consist of;

pharynx

larynx

trachea or windpipe

bronchi

lungs and alveoli.

LUNGS

 Occupy most of the thoracic cavity.

 Apex is near the clavicle (superior portion).

 Base rests on the diaphragm (inferior portion).

 Each lung is divided into lobes by fissures.

 Left lung – two lobes.

 Right lung – three lobes.

RESPIRATION

Respiration is defined as ‘the exchange of gases between body tissue and external
environment’.

 The word respiration means breath again and again.

 Respiration takes place by two separate process mainly internal and external
respiration.

INTERNAL & EXTERNAL RESPIRATION

 Internal respiration means exchange of gases between blood and body tissue.

 External Respiration means exchange of gases between lungs and blood as it passes
through the capillary.

ANATOMY OF RESPIRATION
 Lungs are the respiratory organs where the exchange of gases take place.

 The air enters into the nose and mouth flows throw the trachea.

 As it passes through the trachea it is humidified, filtered and adjust to the body
temperature.

 This process continuous as the inspired air passes through the bronchus that divides
from trachea to enter into right and left lungs.

 The bronchus is further subdivided into number of bronchioles and finally the air
reaches the alveoli which is the terminal branch of the respiratory tract.

 There are about 3000 lakhs of alveoli in each lung. The alveoli have well thick elastic
valve and are surrounded by capillaries.

 The exchange of gases taken place between these alveoli and blood capillaries by
diffusion.

 The deoxygenated blood returned to the right side of the heart is pump from right
ventricle to the lungs.

 The blood passes into the pulmonary capillary that surrounds the alveoli.

 The thin space between the epithelial membrane of the alveoli and the blood in the
pulmonary capillary allow rigid exchange of gases between the alveoli and the blood.

MECHANISM OF RESPIRATION

Respiration is a mechanical process. It involves two processes.

They are inspiration and expiration.

INSPIRATION:

 It is an active process.

 Volume of thoracic cavity increases.

 Contraction of internal intercostals muscles. Pulling of ribs upward.

 Front end of the ribs rise along with the sternum.

 Increase the size of thoracic cavity.

 Muscles of diaphragm contract and result to increase the size of thoracic cavity
from below.

 Result lungs become expanded and the pressure in its decreases.

EXPIRATION:

 It is a passive process.

 Relaxation of intercostals muscles and relaxation of diaphragm.

 Result the wall of thoracic cavity and diaphragm returned to its original position or
normal size.

 Pressure inside the thoracic cavity increases. The lungs become compressed.

 Pressure inside the area also increases.

FUNCTIONS OF RESPIRATORY SYSTEM

1) Exchange of O2 and CO2 between air and blood.

2) Regulate blood PH i.e. acid base balance.

3) Produce sound.

4) Regulate body temperature.

5) Protection against micro organism.

TIDAL VOLUME

“The volume of air inspire or expire per breath is known as tidal volume”.

It is approximately 500ml and during exercise the tidal volume may increase 5 to 6
times above the resting rate.

MINUTE VENTILATION(MV)

“The amount of air exhale or inhale in one minute is known as minute ventilation”.

It can be determined by;

MV = tidal volume X respiratory rate

VITAL CAPACITY

It is defined as” the largest volume of air that can be exhale after a deepest possible
inhalation”.

 Vital capacity is measured with the help of wet spyrometer.

EFFECT OF EXERCISE ON RESPIRATORY SYSTEM

The exercise and training induce a greater change in respiratory system. They are as
follows;

a) The strength and endurance of the respiratory muscle is significantly increased.

b) Tidal volume increases.

c) Minute ventilation increases.

d) Lungs volume increases.

e) Regular exercise may result in an increased vital capacity.

f) A larger diffusion capacity is obtained in the athletes than non athletes during rest
and exercise.

g) Efficiency of gaseous exchange improved.

h) Increase the area of exchange of gases.

i. Increase the surface area of the alveoli and surface tension of the alveoli.

ii. Reduce the thickness of alveolar membrane. This help in faster exchange
of gases.