Exercising
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This document summarizes the effects of exercise on the body. It discusses how exercise improves cardiovascular health by strengthening the heart and increasing blood flow and oxygen circulation. It also explains how exercise builds stronger muscles and bones, improves brain function, and provides many health benefits such as reducing the risks of heart disease, diabetes, and mental health issues. Regular exercise leads to adaptations in the body that boost aerobic fitness and support overall health and well-being.
Exercising
- 1. EXERCISING Effects and consequences By Deswen Jeremy Grade 11 (2016-2017) Highfield Secondary School
- 2. What is an exercise? Exercise is an activity requiring physical effort, carried out especially to sustain or improve health and fitness. It contributes to : Physically fit, bodily systems working efficiently and coordinating with one another More than simply the absence of disease. Conserves a healthy state of mental, physical and social well-being.
- 3. WHAT HAPPENS IN YOUR BODY WHEN YOU EXERCISE
- 4. Muscles Which use glucose and ATP for contraction and movement. To create more ATP, your body needs extra oxygen, so breathing increases and your heart starts pumping more blood to your muscles. Without sufficient oxygen, lactic acid will form instead. Tiny tears in your muscles make them grow bigger and stronger as they heal.
- 5. Brain The increased blood flow also benefits your brain, allowing it to almost immediately function better. As a result, you tend to feel more focused after a workout. Furthermore, exercising regularly will promote the growth of new brain cells. In your hippocampus, these new brain cells help boost memory and learning A number of neurotransmitters are also triggered, such as endorphins, serotonin, dopamine, glutamate, and GABA. Some of these are well-known for their role in mood control. Exercise, in fact, is one of the most effective prevention and treatment strategies for depression
- 6. Comparison of brain activity between sitting and walking
- 7. Joints and bones As exercise can place as much as five or six times more than your body weight on them. Peak bone mass is achieved in adulthood and then begins a slow decline, but exercise can help you to maintain healthy bone mass as you get older. Weight-bearing exercise is actually one of the most effective remedies against osteoporosis, as your bones are very porous and soft, and as you get older your bones can easily become less dense and hence, more brittle -- especially if you are inactive.
- 8. Further, exercise provides protective effects to your brain through: • The production of nerve-protecting compounds. • Improved development and survival of neurons. • Decreased risk of heart and blood vessel diseases. • Altering the way damaging proteins reside inside your brain, which appears to slow the development of Alzheimer's disease.
- 9. Aerobic fitness Aerobic fitness is the ability of an individual to take in and use oxygen. Depends on : • Effective ventilation of the lungs • Effective transport of oxygen from lungs to respiring cells • Effective use of oxygen Affected by the efficiency of the respiratory and cardiovascular systems How can it be improved then?
- 10. What happens during exercise? During exercises the demand for OXYGEN by muscle cells goes up. BECAUSE AEROBIC RESPIRATION. It increases when we are carrying out exercises. SO, how do we keep up with these demands? A hint : ventilation rate
- 11. Our body keeps up by having an: Increase in the number of breaths taken each minute (from about 15 at rest to 45 during exercise) AND Increase in the volume of air exchanged at each breath (from around 0.5 dm3 at rest to 3.5 dm3 during exercise)
- 12. Effects of exercise on Cardiovascular system • Cardiac output Increases from around 5 dm3/min at rest to a maximum 30 dm3/min • Vasodilation or vasoconstriction, of different blood arterioles redistributed the bloods towards muscles and away from organs (eg. from kidneys and intestines). • Blood supply is also increased towards skin to increase heat loss. • A rise in systolic blood pressure although diastolic pressure is largely unchanged.
- 13. Long-term effects of exercise Regular exercises over a period of time produces changes to the heart which are designed to improve the rate at which blood transports oxygen from the lungs to the tissues, especially muscles.
- 14. Changes of the heart due to exercising • Hypertrophy of the heart • Increase in stroke volume • Decrease in resting heart rate • Increased maximum cardiac output
- 15. Hypertroph y of the heart It is an increase in size of the heart, and is often called athlete’s heart. As the amount of cardiac muscle increases so does the force it can generate, allowing it to pump out more blood at each beat.
- 16. Comparison between an athlete’s heart and a normal person’s heart
- 17. Increase in stroke volume The heart holds more blood, allowing more to be pumped at each beat. The stroke volume for a trained athlete at rest is around 90 cm3, compared to 65 cm3 for an untrained individual.
- 18. Decrease in resting heart rate As cardiac output remains the same but the stroke volume increases (in trained athletes, not you). The heart can therefore beat more slowly but still pump the same volume of blood. As a result of aerobic training, the resting hear rate may fall from 73 to 52 beats/min.
- 20. In the same way as it affects the heart, regular exercise can produce adaptations of the blood and vascular system that improve the circulation of the blood.
- 21. These adaptations include: • Increased volume of blood • Decrease in blood pressure when at rest • Increase in the number of blood capillaries
- 22. Increased volume of blood Mostly as a result of an increase in the volume of blood plasma. However, there is also a small increase in the number of red blood cells. This provides more haemoglobin and hence a greater quantity of oxygen carried by the blood.
- 23. Decrease in blood pressure when at rest. As a result of increased elasticity of the arterial walls.
- 24. Increase in the number of blood capillaries This occurs both in the lungs and in muscle. This improves the rate of gaseous exchange in both tissues.
- 26. Reduced risk of coronary heart disease Both directly as a consequence of strengthening the heart and increasing the blood flow through it, and indirectly through lowering blood pressure and blood cholesterol, and reducing obesity. Exercising three times a week can halve the risk of a heart attack.
- 27. Coronary heart disease Coronary heart disease (CHD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries. These arteries supply oxygen-rich blood to your heart muscle. When plaque builds up in the arteries, the condition is called atherosclerosis. The build up of plaque occurs over many years.
- 28. Better mental health As a consequence of being in a more relaxed psychological state and feeling good about yourself and your performance. Exercise can also improve sleep and reduce stress.
- 29. Maintaining sensitivity of cells to insulin This helps to keep blood sugar levels within the normal range, and so reduces the risk of type II diabetes.
- 30. Type II Diabetes Type 2 diabetes is a progressive condition in which the body becomes resistant to the normal effects of insulin and/or gradually loses the capacity to produce enough insulin in the pancreas. Type 2 diabetes develops over a long period of time (years). During this period of time insulin resistance starts, this is where the insulin is increasingly ineffective at managing the blood glucose levels. As a result of this insulin resistance, the pancreas responds by producing greater and greater amounts of insulin, to try and achieve some degree of management of the blood glucose levels.
- 31. THANK YOU FOR YOU ATTENTION AND KINDLY FORGIVE ANY OF MY MISTAKES