UNIT - VII
CONTENT:
1. Physiological factors determining components of physical fitness
2. Effect of exercise on the Muscular System
3. Effect of exercise on the Cardio-Respiratory System
4. Physiological changes due to aging
5. Sports injuries: Classification
6.
GIST : This unit explores how the body supports physical fitness through muscles, heart, and lungs, and how
exercise enhances their functions. It explains the effects of ageing on the body and highlights common sports
injuries, their types, and management. This promotes fitness awareness, injury prevention, and lifelong
physical well-being.
LEARNING OUTCOMES
By the end of this unit, you will be able to:
1. Identify key physiological factors that affect physical fitness components.
2. Understand how the muscular system benefits from regular exercise.
3. Explain how exercise improves the function of the heart and lungs.
4. Recognize how ageing affects body systems and the role of physical activity in healthy ageing.
5. Classify and describe different types of sports injuries and understand basic prevention and management
techniques.
LEARNING OBJECTIVES:
1. Recognize the physiological factors determining the components of physical fitness.
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2. Comprehend the effects of exercise on the Muscular system and cardiorespiratory systems.
3. Figure out the physiological changes due to ageing
4. Classify sports injuries with their management.
UTILITY OF THE UNIT IN DAILY LIFE
Understanding Physiology and Injuries in Sports is highly beneficial in everyday life. It helps individuals
recognize how their body functions during physical activities and the importance of maintaining fitness
through regular exercise. By learning about muscular and cardiorespiratory responses, one can design safer
and more effective fitness routines. The knowledge of ageing effects encourages healthy lifestyle habits from
an early age. Additionally, awareness of common sports injuries and their management empowers individuals
to take timely action, apply first aid, and prevent further harm. This unit fosters responsible participation in
sports, promotes injury-free activity, and builds a foundation for lifelong health and fitness. It is essential for
students, athletes, coaches, and anyone involved in physical activity.
MIND MAP
MARKS WEIGHTAGE – 04 + 04b*
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7.1 Physiological Factors Determining Components of Physical Fitness
Exercise physiology is all about how our body reacts and adapts when we exercise. Think of your body as a
well-coordinated team, where each system has a special role to play during physical activity.
When you work out or play sports, many systems in your body – like muscles, nerves, heart, lungs, hormones,
and more – work together. But each system responds in its own unique way depending on what kind of exercise
you're doing.
✧ The metabolic system gives you energy and controls how much energy you use or save.
✧ The cardiovascular system (heart and blood vessels) pumps oxygen and nutrients to your muscles and
carries away waste products.
✧ The respiratory system (lungs) brings in fresh oxygen and removes carbon dioxide when you breathe.
✧ The muscular and skeletal systems help you move by contracting muscles and supporting your body.
✧ The nervous and hormonal systems help keep everything balanced, adjusting to stress and maintaining
your internal stability (called homeostasis).
Different exercises affect your body in different ways. For example, running, lifting weights, and yoga all
improve fitness, but they challenge your body systems differently—through different intensity, duration, and
purpose.
In this , we will focus on three main physiological factors that influence your physical fitness:
✧ Muscle fiber types
✧ Energy systems
✧ Cardiorespiratory functions
Each of these plays a key role in how strong, fast, or fit you become.
7.1.1 Muscle Fiber Factor – What Makes You Fast or Enduring?
Our muscles are made up of different types of muscle fibers. These fibers decide whether you're naturally
better at endurance sports like marathon running or power sports like sprinting and weightlifting.
There are two main types of muscle fibers:
1. Slow-Twitch Fibers (Type I) – The Endurance Experts
✧ Colour: Red (they have more blood supply and oxygen)
✧ Work Style: Use oxygen to produce energy slowly (aerobiC)
✧ Best For: Long-duration activities like running, swimming, cycling
✧ Strength: They don't get tired quickly
✧ Speed: Contract slowly, not suitable for explosive speed
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2. Fast-Twitch Fibers (Type II) – The Power Performers
✧ Colour: White (less blood supply)
✧ Work Style: Work without oxygen (anaerobiC) and produce quick bursts of energy
✧ Best For: High-power activities like sprints, jumps, weightlifting
✧ Strength: Very strong but get tired quickly
✧ Speed: Contract very fast for explosive movements
Muscle Fiber Distribution (Varies by Activity)
Slow-Twitch Fast-Twitch
Type of Athlete
Fibers Fibers
Marathon Runners 70–80% 20–30%
Sprinters 25–30% 70–75%
Average Non-Athletes ~50% ~50%
Fig.1: Diagram showing both fiber types inside a muscle
Quick Fact:
You are born with a certain mix of fiber types. Training can improve their performance, but your basic mix
is genetic.
7.1.2 Energy Production Factor – How Your Body Powers Every Move
Every time you move, play, or even blink – your body uses energy. During sports or exercise, your body has
to act fast to supply this energy, and it does so using three different energy systems. Each one works based
on how intense and how long the activity is.
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Let’s understand these systems like fuel tanks – some give you quick power, others last longer.
1. ATP-CP System – The Instant Power Boost
✧ Duration: Only up to 10 seconds
✧ Fuel Used: Stored ATP (adenosine triphosphate) and CP (creatine phosphate) in muscles
✧ Oxygen Used: No (AnaerobiC)
✧ Best For: Short, explosive efforts like high jump, 100m sprint, or a shot-put throw
✧ Speed: Super-fast but doesn’t last long.
2. Anaerobic System – Power Without Oxygen
✧ Duration: From 10 seconds to 2 minutes
✧ Fuel Used: Glucose, broken down without oxygen
✧ Oxygen Used: No (AnaerobiC)
✧ Best For: Medium bursts of effort like 200m or 400m races
✧ Speed: Fast energy, but creates lactic acid, which causes fatigue.
3. Aerobic System – Long-Lasting Energy
✧ Duration: More than 2 minutes
✧ Fuel Used: Carbohydrates, fats (with oxygen)
✧ Oxygen Used: Yes (AerobiC)
✧ Best For: Long-duration sports like marathon, football, hockey
✧ Speed: Slow to start, but keeps you going for a long time
Best Way to Remember
System Duration Fuel Used Sports Example
ATP-CP 0–10 sec ATP, CP Shot put, 100m sprint
10 sec–2
Anaerobic Glucose 400m run, boxing round
min
Aerobic 2+ min Carbs, fats Marathon, football
7.1.3 Cardiorespiratory Factor – How Your Heart & Lungs Help You Perform?
Imagine your muscles are like engines. Just like engines need fuel and oxygen to run, your muscles need
oxygen-rich blood during physical activity. This is where the cardiorespiratory system steps in. It includes
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your heart, blood vessels, and lungs, and it plays a key role in building stamina, improving performance, and
helping you recover faster.
What Does the Cardiorespiratory System Do?
Delivers oxygen from lungs to muscles
Removes carbon dioxide (waste gas) from the body
Carries nutrients (like glucose) to working muscles
Keeps the body cool by increasing blood flow
The better your cardiorespiratory system, the fitter and more energetic you feel during sports or workouts!
Key Terms to Know
Term Meaning
The maximum amount of oxygen your body can use during intense
VO₂ Max
exercise
Stroke
The amount of blood your heart pumps out with each beat
Volume
Cardiac
The Total Blood pumped by the heart in One Minute
Output
Formula: Cardiac Output = Heart Rate × Stroke Volume
Quick Fact:
Athletes like swimmers and runners train to improve their VO₂ max and cardiac output to boost
performance.
7.1.4 Physical Fitness Components Determined by Physiological Factors
Now that we understand how our muscles, energy systems, heart and lungs respond to exercise, let's see how
these systems help build the four main components of physical fitness:
1. Strength | 2. Speed | 3. Endurance | 4. Flexibility
1. Strength – Your Muscle Power
“How much force your muscles can produce in a single effort.”
The stronger the muscles and the more fast-twitch fibers you have, the greater your strength.
Main Factor Involved:
✧ Muscle Fiber Type – Especially Fast-Twitch Fibers (Type II) which contract quickly and powerfully
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✧ Energy System – ATP-CP system gives short, explosive energy for lifting or pushing
Example Activities: Weightlifting, Shot Put, Wrestling
2. Speed – How Fast You Can Move
“The ability to perform a movement in the shortest time possible.”
Speed depends on how fast your brain and muscles communicate + how quickly energy is supplied.
Main Factor Involved:
✧ Fast-Twitch Fibers – For rapid contraction
✧ ATP-CP System – Instant, explosive energy for movements under 10 seconds
✧ Neuromuscular Efficiency – Faster nerve signals = quicker reactions
Example Activities: Sprinting, Table Tennis, Badminton smashes
3. Endurance – Keep Going Without Getting Tired
“The ability to perform an activity for a long period without fatigue.”
The more oxygen your muscles get, the longer you can perform without tiring.
Main Factor Involved:
✧ Slow-Twitch Fibers – Use oxygen efficiently and resist fatigue
✧ Aerobic Energy System – Provides long-term energy using oxygen
✧ Cardiorespiratory Fitness – Strong heart and lungs supply steady oxygen
Example Activities: Long-distance running, Swimming, Football
4. Flexibility – How Easily You Can Move Your Joints
“The ability of joints to move through their full range of motion.”
Flexibility isn’t about muscle size—it’s about how elastic and healthy your muscles and joints are.
Main Factor Involved:
✧ Muscle and Tendon Elasticity
✧ Warm Muscles (higher temperature improves stretch)
✧ Joint Structure and connective tissue health
Example Activities: Gymnastics, Yoga, Martial Arts
Summary Table
Component Main Physiological Factor(s) Example Activities
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Strength Fast-twitch fibers, ATP-CP system Weightlifting, Shot Put
Speed Fast-twitch fibers, nerve signal speed Sprinting, Badminton
Endurance Slow-twitch fibers, Aerobic system, VO₂ Max Marathon, Football
Flexibility Muscle temperature, joint health, elasticity Gymnastics, Yoga
Each fitness component relies on different systems in your body. That’s why athletes train differently based
on their sport—some focus on building power, others on stamina or flexibility.
2. Effects of Exercise on the Muscular System
When you exercise or play sports, your muscles don't just move – they change. Some effects happen right
away, while others take weeks or months of training to show.
Let’s explore what happens to your muscles in the short term (immediately) and long term (after regular
training).
A. Short-Term Effects (During or Right After Exercise)
These are the changes your body feels while exercising or shortly after. You’ve probably felt these before!
[Link] Blood Flow to Muscles: Your body sends more blood to the working muscles to supply oxygen
and remove waste.
[Link] Muscle Temperature: Muscles heat up as they work harder – this helps with flexibility and
movement.
[Link] Flexibility: Warm muscles are easier to stretch and less likely to get injured.
[Link] Acid accumalation: When you push hard, your muscles may burn – that’s due to lactic acid, a
temporary waste product.
[Link]-Tears in Muscle Fibers: Tiny tears occur in muscles during strength training. This is normal and
necessary for growth.
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B. Long-Term Effects (With Regular Exercise Over Time)
When you train consistently over weeks or months, your muscles begin to adapt in powerful ways:
[Link] Hypertrophy: Muscles grow bigger and stronger – this is how you build strength and size.
[Link] Tendons and Ligaments: Not just muscles, but the connective tissues also get stronger, reducing
injury risk.
[Link] Mitochondria: These are the "power plants" of your cells – more mitochondria = more energy
production.
[Link] Myoglobin Content: Myoglobin helps store oxygen in muscles, improving endurance.
[Link] Glycogen Storage: Muscles store more fuel (glycogen), so you don’t get tired as quickly.
[Link] Fat Burning: Your body becomes more efficient at using fat as energy – great for fitness and weight
control.
[Link] Lactate Tolerance: You can handle more exercise without feeling that burning fatigue.
3. Effects of Exercise on the Cardiorespiratory System
Your heart and lungs are your body’s power supply team. When you exercise, these systems work harder to
get oxygen to your muscles and remove carbon dioxide.
These changes can be short-term (right after exercise) or long-term (with regular training).
3.1 Cardiovascular System – Heart and Blood Vessels
A. Short-Term Effects (Immediate Changes)
[Link] Heart Rate: Your heart beats faster to pump more blood and oxygen to the muscles.
[Link] Blood Circulation: Blood flows quicker throughout the body, especially to working muscles.
[Link] Blood Pressure: The force with which blood flows through your vessels increases.
[Link] Stroke Volume: With each beat, your heart pumps more blood than usual.
[Link] Cardiac Output: Total blood pumped per minute increases = more oxygen delivered.
B. Long-Term Effects (From Regular Training)
[Link] Heart Muscle: Like other muscles, the heart becomes more powerful and efficient.
[Link] Resting Heart Rate: A fit heart doesn't need to work hard all the time—fewer beats per minute at
rest.
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[Link] Blood Pressure Control: Exercise helps maintain normal blood pressure over time.
[Link] Capillaries in Muscles: Extra tiny blood vessels form, improving nutrient and oxygen delivery.
[Link] Lactic Acid Buildup: With better oxygen supply, your muscles produce less lactic acid = less fatigue.
3.2 Respiratory System – Lungs and Breathing
A. Short-Term Effects
[Link] Breathing Rate: You may go from 12–20 breaths per minute to 40+ during intense exercise.
[Link] Tidal Volume: You take deeper breaths, pulling in more air each time.
[Link] Gas Exchange: Oxygen goes into your blood faster, and carbon dioxide comes out quicker.
B. Long-Term Effects (With Regular Aerobic Exercise)
[Link] Breathing Muscles: Muscles like the diaphragm and intercostals get stronger, making breathing
easier.
[Link] Lung Capacity: Your lungs can hold more air, allowing better oxygen supply.
[Link] Oxygen Exchange Efficiency: Your body gets better at absorbing oxygen and using it
effectively.
[Link] Residual Volume: A small amount of air always remains in your lungs – even this improves
with training.
4. Physiological Changes Due to Aging
As we grow older, our body slowly starts to change and slow down. These changes affect our muscles, bones,
heart, lungs, and nerves—which can reduce our physical performance over time.
But the good news? Staying physically active can delay many of these effects and help you age healthily.
What Happens to the Body with Age?
A. Muscular System
✧ Peak strength is usually between ages 20 to 40.
✧ After 40, muscle mass starts to reduce – up to 40–50% by age 80.
✧ Muscles become weaker, and fibers shrink or die.
✧ This makes lifting, walking, and balance harder if not managed with exercise.
B. Nervous System
✧ Aging reduces the number of connections in the spinal cord by around 40%.
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✧ Nerve signals slow down by about 10%, leading to slower reaction times.
✧ Movement becomes less coordinated.
C. Cardiovascular System
✧ The maximum heart rate decreases with age.
✧ Cardiac output (blood pumped per minute) also reduces.
✧ As a result, less oxygen and nutrients reach muscles during activity.
D. Respiratory System
✧ The chest wall becomes stiff, making it harder to breathe deeply.
✧ Lung capacity goes down, so oxygen intake is reduced.
✧ Slower breathing response to exercise.
E. Bone Mass
✧ After 60, 30–50% of bone density may be lost, especially in women.
✧ Bones become brittle and weak, leading to conditions like osteoporosis.
✧ Fractures and joint pain become more common.
F. Body Composition
✧ Body fat increases, while muscle mass and water content decrease.
✧ Total body weight may decrease, but fat percentage increases – especially around the waist.
Summary Table – Changes Due to Aging
Body System Changes with Age
Muscles Weaker, smaller, reduced strength
Nerves Slower reflexes and coordination
Heart Lower heart rate and blood flow
Lungs Less air capacity, slower breathing
Bones Loss of density, higher fracture risk
Body Composition More fat, less muscle
5. Sports Injuries – When the Game Hurts
Sports keep us fit, but sometimes they come with risks. A sports injury is any damage to body tissues that
causes pain, swelling, or limits movement during or after physical activity.
Whether you're a beginner or an athlete, knowing how injuries happen, how to prevent them, and how to treat
them can keep you safe and active.
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A. Based on the Cause
[Link] Injury: Caused by an external force like a collision, fall, or getting hit.
Example: Getting hit by a ball, or falling during a match.
[Link] Injury: Happens due to internal stress—like overstretching or improper movement.
Example: Pulling a hamstring during a sprint.
[Link] Injury: Caused by repeating the same movement again and again without rest.
Example: Tennis elbow, runner’s knee.
B. Based on the Tissue Affected
[Link] Tissue Injuries – Skin, muscles, tendons, ligaments
[Link] Tissue Injuries – Bones and cartilage
5.2 Soft Tissue Injuries
These are the most common in sports and can range from minor cuts to painful sprains.
A. Skin Injuries: These injuries often occur in contact sports or from falls on rough surfaces.
Type Description
Abrasion Scraping off the top layer of skin
Laceration Irregular, jagged tear in the skin
Incision Clean, deep cut usually by a sharp object
B. Muscle & Ligament Injuries
Type Description
Contusion A bruise caused by a Direct blow
Strain Tearing or stretching of Muscle or Tendon
Sprain Tearing or stretching of a Ligament (Joint)
Treatment: RICE Method (For Most Soft Tissue Injuries)
Step What to Do
R-Rest Stop the activity and avoid pressure
I-Ice Apply a cold pack to reduce swelling
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C-Compression Use an elastic bandage to control swelling
E-Elevation Raise the injured part above heart level
5.3 Hard Tissue Injuries – Bones & Joints
These are serious injuries that usually need medical attention and sometimes surgery.
A. Joint Dislocation
✧ Occurs when bones are forced out of their normal position
✧ Caused by fall, collision, or trauma
✧ Symptoms: Pain, swelling, visible deformity, loss of movement
✧ Treated by a doctor to relocate bones safely
B. Bone Fractures (Broken Bones)
Type Description
Stress
Small cracks from repeated stress (common in runners)
Fracture
Greenstick Bone bends but doesn't break completely (common in children)
Comminuted Bone breaks into multiple pieces (severe traumA)
Transverse Straight horizontal break across the bone
Oblique Angled or diagonal break
Impacted Ends of bones are jammed together (from hard falls)
Summary Table
Injury Type Example Treatment
Skin Injury Abrasion, incision Clean + Bandage
Muscle/Ligament Sprain, Strain, Contusion RICE Method
Bone Injury Fracture, dislocation Medical intervention needed
KEY TERMS TO REMEMBER
ATP: Energy currency of cells Anaerobic: Without oxygen
Hypertrophy: Muscle growth Myoglobin: Oxygen-carrying protein in muscles
VO2 Max: Maximum oxygen consumption Osteoporosis: Bone weakening disease
Cardiac Output: Heart Rate × Stroke Volume
Aerobic: With oxygen
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