physiological effects of exercises[1].pptx

The presentation on the "Physiological Effects of Exercises" covers the following main points:

Introduction: Exercise is a non-pharmaceutical intervention that enhances quality of life by stimulating the sympathetic nervous system, which increases metabolic, respiratory, and cardiovascular activities.

Health Benefits: Exercise improves cognitive function, flexibility, cardiovascular health, insulin sensitivity, mood, and bone density while reducing cancer risks.

Effects on Body Systems:

Muscular System: Leads to muscle growth, strength, endurance, and better neuromuscular control.
Cardiovascular System: Increases cardiac output, regulates blood pressure, and enhances capillary growth.
Respiratory System: Expands lung capacity and improves oxygen exchange and respiratory muscle strength.
Endocrine System: Balances hormones, increases insulin sensitivity, and supports tissue growth and metabolism.
Nervous System: Boosts cognitive function, neurogenesis, and neuroplasticity.
Digestive System: Enhances nutrient absorption and waste elimination.
Exercise Types: Recommendations include aerobic exercises for cardiovascular health and insulin sensitivity, and yoga/meditation for stress management.

Contraindications and Precautions: Lists medical conditions that may limit or require caution during exercise, such as uncontrolled asthma, diabetes, and hypertension.

Summary: Regular exercise promotes physiological adaptations beneficial to overall health and functioning.

1. ANSH GUPTA ROLL No. 04 B.PT FINAL YEAR Dr. Neha Dubey Ma’am

2. Learning Contents : Introduction to the physiological effects of exercise Function: Benefits of Exercise on the Body Physiological EFFECTS OF EXERCISES ON Body systems CONTRAINDICATIONS TO EXERCISE PRECAUTIONS WITH EXERCISES Questions REFERENCES By Ansh Gupta Physio

3. Introduction to the Physiological Effects of Exercise Exercise is a noninvasive and nonpharmaceutical intervention, so it has a pivotal role in making it accessible and improving quality of life. Exercise increases the body's demand compared to its resting state. At rest, the nervous system maintains a parasympathetic tone, which affects respiratory rate, cardiac output, and metabolic processes. Exercise stimulates the sympathetic nervous system and induces an integrated response from the body. This response maintains an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts. By Ansh Gupta Physio

4. Function: Benefits of Exercise on the Body Exercise has been shown to have many health benefits. Through functional exercise, we can see benefits in but not limited to: Cognition: Studies have shown exercising subjects to have higher concentration scores than non-exercising subjects. Flexibility and mobility Cardiovascular health Improved glycemic control and insulin sensitivity Mood elevation Lower risks of cancer Increased bone mineral density Reference : https://www.physiopedia.com/Exercise_Physiology By Ansh Gupta Physio

5. Nervous System Endocrine System Cardio-respiratory System Muscular System By Ansh Gupta Physio 7/25/2024 5

6. Muscular system : Exercise, particularly strength training and weight-bearing activities effects on the musculoskeletal system. The physiological adaptations that occur help to increase muscle strength, power, and endurance, as well as improve the structural integrity and density of bones. Muscle Hypertrophy : Exercise stimulates the growth and development of muscle fibers, leading to an increase in muscle size and overall strength. This is achieved through the activation of protein synthesis pathways, which facilitate the addition of new contractile proteins within the muscle cells. Enhanced Endurance : Exercise training improves the efficiency of oxidative metabolism within muscle cells, allowing for sustained exercise and reduced fatigue. Improved Neuromuscular Control : Exercise strengthens the connection between the nervous system and muscles, leading to better coordination, balance, and proprioception (body awareness). 1.https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2019.00147/full 2. https://www.researchgate.net/publication/333443629_High-intensity_exercise_training_enhances_mitochondrial_oxidative_phosphorylation_efficiency_in_a_temperature-dependent_manner_in_human_skeletal_muscle_implications_for_exercise_performance 3. https://www.ericfavre.com/lifestyle/uk/home/bodybuilding-guide/science/nervous-system/ By Ansh Gupta Physio

7. Effect of Exercise : Resistance training and progressive overload contribute to increased muscle strength and structural changes (muscle hypertrophy). Exercise training improves the efficiency of oxidative metabolism within muscle cells, allowing for sustained exercise and reduced fatigue. By Ansh Gupta Physio Deadlift Cable row Machine

8. Cardiovascular System: Cardiac Hypertrophy: Exercise strengthens the heart muscle(myocardium) to pump more blood per beat (stroke volume) with each contraction. This reduces resting heart rate and improves overall cardiac output. Blood Pressure Regulation: Exercise contribute to lower blood pressure and reducing peripheral vascular resistance. Enhanced C apillaries Ability: Exercise promotes the growth of new blood vessels within muscle tissue, facilitating efficient oxygen and nutrient delivery. Exercise increased metabolic activity in skeletal muscle, the circulatory system properly control the transport of oxygen and carbon dioxide. This is accomplished by increasing cardiac output. L ocal vasodilators such as nitric oxide helps to ensure adequate blood flow . Effect of Exercise By Ansh Gupta Physio

9. The  American College of Sports Medicine  recommend people engage in 150–300 minutes of moderate physical activity a week. C ardio exercises: It is classified in 3 levels: Beginner Intermediate exercises Advanced exercises Beginner Marching in place Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, a person can increase the speed they march or raise the knees higher. By Ansh Gupta Physio

10. Arm circles Rotate the arms in a circular motion, both clockwise and counterclockwise.  Trunk rotation The Trunk rotation works the abdominal muscles while testing the cardiovascular system . Squats Dancing to music Dancing to upbeat music burn calories, find it very enjoyable as an exercise. By Ansh Gupta Physio

11. Intermediate exercises Jogging in place Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity. Stair climb Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles . Lateral shuffles By Ansh Gupta Physio

12. https://www.physio-pedia.com/Exercise_Physiology https://journals.physiology.org/doi/abs/10.1152/ajpheart.00386.2023 The 20 best cardio exercises to do at home (medicalnewstoday.com) Advanced exercises Squat jumps Rope jumps Mountain climbers By Ansh Gupta Physio

13. Respiratory System: Enhanced Lung Capacity and Oxygen Uptake The primary effects of exercise on the respiratory system is the expansion of the lungs. As the body requires more oxygen, the diaphragm and intercostal muscles responsible for breathing become stronger and more efficient, allowing the lungs to draw in greater volumes of air with each inhalation. This increased lung capacity enables the body to transport more oxygen to the bloodstream. Increased Alveolar Ventilation : Exercise stimulates the alveoli, to exchange more carbon dioxide for oxygen, enhancing the overall efficiency of gas exchange. Improved Oxygen Diffusion : The capillaries surrounding the alveoli become more permeable, allowing better diffusion of oxygen into the bloodstream and carbon dioxide out of the body. Enhanced Respiratory Muscle Strength : The diaphragm and intercostal muscles that control breathing become stronger and more endurable through exercise and reducing the effort required for respiration. By Ansh Gupta Physio

14. EXERCISES 1 . Breathing Exercises: Diaphragmatic Breathing (Belly Breathing): This technique trains diaphragm, the primary muscle of respiration, for deeper and more efficient breaths. It promotes optimal gas exchange within the lungs, improving oxygen delivery throughout the body. Technique : Inhale slowly through your nose for 2 seconds, feeling your abdomen expand. Exhale slowly through pursed lips for 2 seconds, feeling your abdomen contract. Repeat for 10- 15 times Belly Breathing https://www.lung.org/blog/breathing-basics-for-runners By Ansh Gupta Physio

15. Pursed-Lip Breathing: This exercise helps slow your breathing rate and keep airways open for longer periods. It is particularly beneficial during exercise or in situations that may cause shortness of breath. Technique : Inhale through your nose for 2 seconds. Exhale slowly through pursed lips for 4-6 seconds. Repeat for 10-15 times. By Ansh Gupta Physio

16. 2. Aerobic Exercise: It is Physical activity that heart pumping and increase breathing rate for a sustained period. A erobic exercise strengthens cardiovascular system, including lungs. This improves body's ability to utilize oxygen efficiently, enhancing endurance and reducing breathlessness during physical activity. At least 150 minutes of moderate-intensity aerobic activity (e.g., brisk walking, swimming, cycling) or 75 minutes of vigorous-intensity activity (e.g., running, jumping rope) per week. Brisk walking S wimming C ycling R unning J umping rope By Ansh Gupta Physio

17. Endocrine System: Regulation of Hormones and Metabolism Cortisol, epinephrine, norepinephrine, and dopamine increase with exercise and return to baseline after rest. The increase in levels is consistent with the increase in sympathetic nervous system activation of the body. Growth hormone is released by the pituitary gland to enhance bone and tissue growth. Insulin sensitivity increases after long-term exercise. Testosterone levels also increase leading to enhanced Body growth, libido, and mood. By Ansh Gupta Physio

18. EXERCISES https://diabetesjournals.org/care/article/26/3/944/29206/Does-Exercise-Without-Weight-Loss-Improve-Insulin 1. Aerobic Exercise for Insulin Sensitivity: Engage in at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling. This can be further divided into 30-minute sessions most days of the week. Aerobic activity enhances insulin sensitivity, This directly benefits hormones like insulin, secreted by the pancreas, leading to improved metabolic regulation . By Ansh Gupta Physio

19. 2. Yoga and Meditation for Stress Hormone Management: Y oga and meditation practices have been shown to reduce stress hormones like cortisol, released by the adrenal glands. Lower cortisol levels contribute to overall hormonal balance and improved well-being. https://pubmed.ncbi.nlm.nih.gov/23724462/ By Ansh Gupta Physio

20. Nervous System: Improved Cognitive Function and Mood Enhanced Cerebrovascular Function : Exercise promotes increased blood flow throughout the body, including to the brain. This improved cerebral perfusion delivers essential oxygen and nutrients to neurons, optimal cognitive function, memory consolidation, and learning. Neurogenesis and Neuroplasticity: Exercise appears to promote neurogenesis, the generation of new neurons, particularly in the hippocampus, a brain region vital for memory and learning. N europlasticity, the brain's capacity for adaptation and reorganization. This improved neuroplasticity contribute to cognitive resilience and potentially offer protection against age-related cognitive decline and neurodegenerative diseases. https://pubmed.ncbi.nlm.nih.gov/17722948/ https://pubmed.ncbi.nlm.nih.gov/18286389/ By Ansh Gupta Physio

21. 3.Autonomic Nervous System Regulation: The autonomic nervous system governs involuntary functions like heart rate, respiration, and digestion. Exercise help regulate both the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches of this system, leading to improved stress management and overall autonomic balance. https://www.nhlbi.nih.gov/health/lungs/body-controls-breathing Exercises There are two Techniques Relaxation Techniques : Diaphragmatic Breathing: Inhale slowly through your nose for a count of 4, hold for a count of 7, and exhale slowly through pursed lips for a count of 8. https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/breathingandrelaxation.html Meditation : By Ansh Gupta Physio

22. 2. Movement-Based Techniques : Aerobic Exercises Yoga Asanas[Postures ] Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA By Ansh Gupta Physio

23. Digestive System: Enhanced Nutrient Absorption and Waste Elimination During exercise, the body's digestive system undergoes a series of physiological changes that optimize nutrient absorption and waste elimination. The increased blood flow to the digestive organs improves the absorption of essential nutrients, such as vitamins, minerals, and macronutrients, from the food we consume . Release of hormones like adrenaline and cortisol during exercise stimulate the production of digestive enzymes, further enhancing nutrient breakdown and absorption. Synergistic effect between the digestive and cardiovascular systems ensures that the body can optimally utilize the energy . By Ansh Gupta Physio

24. Contraindications to Exercise Fever: should be settled to avoid a risk of developing myocarditis. Acute Pulmonary embolism or pulmonary infarction. Excessive or unexplained breathlessness on exertion. Any acute severe illness Serious musculoskeletal injury/problem Severely impaired cognitive functioning By Ansh Gupta Physio

25. Precautions with Exercise Uncontrolled or poorly controlled asthma. COPD: Patients are required to be stable before training and oxygen saturation levels should be above 88-90%. Diabetes: If blood glucose is >13 mmol or <5.5 mmol/l then it should be corrected first. Hypertension: resting blood pressures of a systolic >180 or diastolic >100 or higher should receive medication before regular physical activity with particular restrictions on heavyweights strength conditioning, which can create particularly high pressures. Osteoporosis : avoid activities with a high risk of falling. By Ansh Gupta Physio

26. Questions Q. Levels of cardio Exercises classified as? Q. Name Any two Aerobic Exercises: Which type exercises Enhances insulin sensitivity? Any two Contraindications of Exercises: By Ansh Gupta Physio

27. By Ansh Gupta Physio

28. REFERENCES https://www.physiopedia.com/Exercise_Physiology https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2019.00147/full https://www.researchgate.net/publication/333443629_High-intensity_exercise_training_enhances_mitochondrial_oxidative_phosphorylation_efficiency_in_a_temperature-dependent_manner_in_human_skeletal_muscle_implications_for_exercise_performance https://www.ericfavre.com/lifestyle/uk/home/bodybuilding-guide/science/nervous-system/ Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA https://www.nhlbi.nih.gov/health/lungs/body-controls-breathing https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/breathingandrelaxation.html IMAGE SOURCE:- https://in.pinterest.com https://journals.physiology.org/doi/abs/10.1152/ajpheart.00386.2023 The 20 best cardio exercises to do at home (medicalnewstoday.com) MUSIC SOURCE:- https://mixkit.co/free-stock-music/tag/swing/ By Ansh Gupta Physio