Exercise Physiology Notes

Types of Exercise

  • Aerobic:
    • Increases oxygen consumption over time.
    • Benefits cardiorespiratory system.
    • Examples: running, swimming, dancing.
  • Anaerobic:
    • Brief, intense energy bursts.
    • Doesn't require much oxygen.
    • Examples: weightlifting.

Parameters for Beneficial Aerobic Exercise

  • Intensity: Elevate heart rate (HR).
    • Target HR formula:
      • FC de trabajo=FC de reposo+(0.75×(FC maˊxima–FC de reposo))FC \text{ de trabajo} = FC \text{ de reposo} + (0.75 \times (FC \text{ máxima} – FC \text{ de reposo}))
      • FC maˊxima=220–Edad del sujetoFC \text{ máxima} = 220 – \text{Edad del sujeto}
    • Maintain elevated HR for 12-30 minutes.
  • Frequency: 3-5 days per week.
  • Warm-up: Necessary before max intensity.

Oxygen Saturation

  • Measured with pulse oximeter; indicates oxygen levels in blood:
    • 95-100%: Normal
    • 90-94%: Mild hypoxia
    • <90%: Severe hypoxia
  • Low levels may indicate:
    • Lung disease (asthma, COPD)
    • Sleep apnea, anemia
    • High altitude, cardiac issues
  • Accuracy factors:
    • Proper placement of device
    • Skin temperature
    • Nail polish

Physical Activity and mental health

  • Biological processes mediating positive relationship:
    • Increased body temperature leads to tranquility.
    • Increased adrenal activity increases steroid hormone reserves for stress.
    • Reduced muscle activity post-exercise aids relaxation.
    • Facilitated neuronal transmission via noradrenaline, serotonin, and dopamine improves mood.
    • Release of endogenous chemicals similar to morphine promotes well-being.
  • Post-exercise relaxation lasts ~4 hours; activation returns within 24 hours.
    • Those with chronic anxiety may need daily exercise.
    • Anxious during day: exercise in morning.
    • Insomnia: exercise mid-afternoon.
  • Reduces sensitivity to anxiety.

Psychological processes associated with mood improvement

  • Sense of control over body.
  • Relaxed state of awareness
  • Distraction and diversion from unpleasant emotions.
  • Exposure to physical symptoms of anxiety without emotional stress.
  • Potential for social reinforcement (exercising with others).

Physical Activity and Depression

  • Can be useful for treatment/prevention, even for severe depression.
  • Effects occur with regular, moderate exercise.
  • Beneficial for older adults.
  • Leisure-time exercise is helpful for mood control.

Physical Activity and Physical Health

  • Low activity increases risk of heart attack by 64% compared to high activity.
  • Reduces mortality.
  • Increases HDL (good cholesterol), reduces LDL (bad cholesterol).
  • More frequent training doesn't improve outcomes beyond 3 times/week.
  • Reduces risk of prostate, lung, and breast cancer.

Physical Activity and Weight Control

  • Sedentarism can increase weight.
  • Exercise is crucial for preventing weight gain.
  • Hypocaloric diets can slow metabolism; exercise can counteract this.
  • Physical activity:
    • Modifies setpoint.
    • Moderates appetite.
    • Helps control emotional states linked to overeating.

Other Benefits of Physical Activity

  • Maintains bone health.
  • Prevents osteoporosis in women by preserving bone mineral content.
  • Prevents type II diabetes.
  • Reduces risk in people walking 2.5 hours a week.
  • Physically active children/adolescents with type I diabetes have lower mortality risk.
  • Maintains cognitive function in older adults.
  • Reduces risk of Alzheimer's (domestic activity).

Risks of Physical Activity

  • Exercise addiction:
    • Withdrawal symptoms: anxiety, guilt, irritability.
    • Inability to stop even when advised by a doctor.
    • May cause musculoskeletal injuries.
  • Tolerance leads to increased workload.
  • "Runner's high" due to endogenous opioids.
  • High prevalence in gym-goers (up to 42%).
  • Linked to eating disorders.
  • Increased morbidity from musculoskeletal injuries.

Exercise guidelines for specific conditions

  • Anemia
  • Arthritis
  • Asthma
  • Diabetes
  • Epilepsy
  • Hypertension

Physical activity pyramid

  • Level 1: Daily activities
  • Level 2: Aerobic activities (2.5-5 hours moderate or 1 hour 25 min-2 hours high intensity 3-5 days a week).
  • Level 3: Muscle strengthening and flexibility exercises (2 days a week)
  • Top: Sedentarism