Exercise Physiology Notes

Oxygen Use and Energy

  • Ability to use oxygen to create energy for exercise is crucial.

Determining VO2 Max

  • VO2 max is reached when oxygen consumption plateaus despite increasing work.
  • Work can be increased by raising speed or incline (e.g., on a treadmill).
  • Example: Increasing speed from 20 mph to 21.5 mph with no change in oxygen consumption indicates VO2 max.
  • VO2 max doesn't necessarily have to plateau; it's the highest value achieved.

Importance of VO2 Max

  • VO2 max is a strong predictor of cardiovascular disease and mortality.
  • High VO2 max indicates lower risk; low VO2 max (e.g., in the twenties) suggests higher risk.

Aerobic Power and Anaerobic Capacity

  • Aerobic power: Maximal ability to produce energy with oxygen.
  • Anaerobic capacity: Maximal ability to produce energy without oxygen.
  • Energy is created through ATP (adenosine triphosphate).
  • ATP is a molecule with three phosphates attached to an adenosine molecule; breaking off one phosphate releases energy.

Intensity of Exercise

  • Absolute intensity: Examples include METs (metabolic equivalents), miles per hour, and weight lifted.
  • Relative intensity: Expressed as a percentage.
    • Examples: Running at 60% of maximum speed, %VO2 max, or % of maximum heart rate.

Maximum Heart Rate

  • Maximum heart rate is reached when VO2 max plateaus.

Exercise Recommendations

  • ACSM (American College of Sports Medicine) and CDC (Centers for Disease Control) recommend:
    • At least 150 minutes of moderate exercise per week.
    • Muscle strengthening activities at least two times per week.

Responses to Exercise

  • Different responses to exercise:
    • Linear response: Ideal but rare, where health benefits increase consistently with exercise.
    • Non-linear response: Common, where initial exercise yields benefits, but further increases provide diminishing returns.
    • No response: Individuals who experience little to no health benefits from exercise initially.

Motivation and Exercise

  • Individuals with no initial response to exercise are the hardest to motivate.
  • Those who see immediate benefits (e.g., weight loss, lower blood pressure) are more likely to continue.

Training Plateaus

  • Training plateaus occur, but other factors influence physical activity.

Factors Influencing Physical Activity

  • Genetics: Some people respond more easily to exercise.
  • Confidence and Self-Esteem: Positive self-perception promotes continued exercise.
  • Environment: Access to conducive environments (e.g., Hawaii for outdoor activities) supports exercise.

Course Material

  • Study guide questions for PowerPoint 1 and 2, plus articles.

Connection Between Kinesiology and Public Health

  • Kinesiology: Study of human body movement.
  • Focus shifting to health and human science, emphasizing health.

Health and Human Science

  • Focuses on preventing diseases through physical activity and nutrition.

History of Physical Activity and Public Health

  • Dr. Jeremy Morris: Pioneer in studies on physical activity and health.
  • Studied double-decker bus workers in London.