Fitness theory physiology pdf djvu. Free download Guyton A., Hall J

Name: Medical physiology
Guyton A., Hall J.
The year of publishing: 2008
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"Medical Physiology" edited by Guyton A.K., et al., covers the main points necessary for understanding the course of normal physiology. The physiological foundations and patterns of functioning of all human systems are considered. The concept of homeostasis is covered. The textbook contains a large number of figures, diagrams, and tables. Each chapter of the book contains additional clinical examples, which illustrate the relationship between physiology and clinical medicine. For medical students and practicing doctors.

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Name: Human physiology. Atlas of dynamic schemes. 2nd edition
Sudakov K.V., Andrianov V.V., Vagin Yu.E.
The year of publishing: 2015
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Language: Russian
Description: The presented textbook "Human Physiology. Atlas of Dynamic Schemes" edited by K.V. Sudakova, in her expanded and corrected 2nd edition, examines such issues of normal physiology... Download the book for free

Name: Human physiology in diagrams and tables. 3rd edition
Brin V.B.
The year of publishing: 2017
Size: 128.52 MB
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Language: Russian
Description: The textbook “Human Physiology in Charts and Tables,” edited by Brin V.B., discusses issues of general physiology, physiology of organs and their systems, as well as the features of each of them. The third of... Download the book for free

Name: Physiology of the endocrine system
Pariyskaya E.N., Erofeev N.P.
The year of publishing: 2013
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Language: Russian
Description: The book “Physiology of the Endocrine System”, edited by E.N. Pariyskaya, et al., discusses issues of normal physiology of hormonal regulation of reproductive function in men and women, general issues... Download the book for free

Name: Physiology of the central nervous system
Erofeev N.P.
The year of publishing: 2014
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Description: The book "Physiology of the Central Nervous System", edited by N.P. Erofeeva, examines the principles of organization and function of the central nervous system for controlling movements, regulation of movements and muscle... Download the book for free

Name: Clinical physiology in intensive care
Shmakov A.N.
The year of publishing: 2014
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Description: The educational manual “Clinical physiology in intensive care”, edited by A.N. Shmakova, examines issues of clinical physiology of critical conditions in pediatrics. The issues of age f... Download the book for free

Name: Physiology of higher nervous activity with the basics of neurobiology. 2nd edition.
Shulgovsky V.V.
The year of publishing: 2008
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Description: The presented textbook “Physiology of Higher Nervous Activity with the Fundamentals of Neurobiology” examines the basic issues of the topic, including such aspects of the physiology of higher nervous activity and neurobiology as the history of research... Download the book for free

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Evlakhov V.I., Pugovkin A.P., Rudakova T.L., Shalkovskaya L.N.
The year of publishing: 2015
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Name: Physiology in figures and tables: questions and answers
Smirnov V.M.,
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Description: The book “Physiology in figures and tables: questions and answers”, edited by V.M. Smirnova, et al., examines the course of normal human physiology in an interactive form in the form of questions and answers. Described...

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Working out in the gym for a long time, I gained weight, increased my strength, but did not devote any time to cardio exercises. I believed that my endurance would not go anywhere and would grow in proportion to strength and volume, and I liked taking heavy weights much more than pumping. But my position was extremely erroneous: the fact is that before I went headlong into the gym, I had been involved in Greco-Roman (classical) wrestling for a long time, and then my former brothers from the workshop came to the gym - well, I definitely need to have a couple of fights, check my old ones skills. And, having fought through the first contraction, I realized that everything... I was exhausted - such a load was too heavy for me. But before we trained for 3 hours and fought almost without breaks, but here we went limp in 3 minutes. The conclusion suggested itself: it was impossible to score on endurance.

lecture

The need for knowledge of physiology for the instructor.

First of all, it should be noted that the fitness instructor
must have the necessary information and level
qualifications to carry out effective and safe
sessions with clients.
The instructor should implement a gradual increase
loads,
to
reduce
To
minimum
opportunity
overexertion and injury; create and select
programs of various exercises and types of motor
activity; help students identify real
goals, periodically evaluate achievements in the level
health and physical fitness.
All this requires knowledge of physiology.

physiology

Studying
functions
body
at
sports
loads
By
reactions
cardiovascular
systems,
respiratory system, muscular system
And
influence
surrounding
environment
(ecological physiology).

load

This is an external task whose parameters
do not depend on the person performing
work.
A) physical
(Can
exactly
characterize by physical quantities)
B) neuropsychic (verbal
description)

Job

activity manifested as a reaction to
load depends on individual
human characteristics
A) mental
B) physical:
- dynamic
- static
(often a combination)

Dynamic operation

Executed when in a physical sense
resistance is overcome
on
certain
distance
(1
watt, 1J\sec, 1nm\sec).
At
positive
DR
muscles
act as an engine, and when
negative - the role of a “brake” (descent from
mountains)

Static work

Produced
at
isometric
muscle contraction. Because without
overcome
distance,
V
In a physical sense, this is not work. But
organism
reacts
on
load
physiological stress. Work in
in this case it is measured as the product
strength and time

Performance

ability to respond to load and
do certain work. Depends
from
state
health,
level
preparedness,
A
So
same
from
ability for this work (talent).
it is influenced by the environment
environment (time of day, temperature, climate,
noise) and the emotional sphere.

Method for determining performance

ergometry - assesses ability
heart, blood vessels and lungs
deliver oxygen and nutrients
substances into working muscles and tissues
during prolonged motor activity
activities, as well as to derive from them
metabolic products that can
lead to fatigue (bicycle ergometers,
treadmill ergometers)

10. Quick adaptation to physical activity

A. Cardiovascular system
Resting heart rate 60-90 beats per minute
>90 beats per minute – tachycardia
(sympathetic
activity,
overwork,
violation
rhythm
hearts)
<60 ударов в минуту – брадикардия
(sports
bradycardia,
influence
vagus nerve, heart block)
Arrhythmia - irregular heartbeat,
“interruptions” in the functioning of the heart
consultation with a cardiologist is necessary,
ECG.
Sinus (respiratory) arrhythmia –
at
neurocirculatory
dystonia,
overwork, detraining.

11. Blood pressure

Blood pressure is the force with which the blood pushes on
arterial walls during contraction of the heart muscle. Upper and
lower
numbers
at
measurement
pressure
mean
systolic and diastolic pressure, respectively.
Blood pressure is measured in millimeters of mercury.
Systolic blood pressure (SBP) occurs when the heart
pumps blood out of the cavities of the ventricles (systole); This
the maximum pressure created by the heart during the entire
cardiac (heart) cycle.
Diastolic blood pressure (DBP) results from
pressure of blood remaining in the arteries during
filling phase of the cardiac cycle, when the heart
the muscle is relaxed; this is the minimum pressure for the whole
cycle period.

12. Blood pressure

Min. figures of normal blood pressure - 90/60 mm Hg
Art.
Max. normal blood pressure numbers - 140/90 mm
RT Art.
Average blood pressure numbers are 120/80 mm Hg.
>140/90 mmHg – hypertension
<90/60 мм рт ст. – выраженная гипотония

13. 5 types of body response to stress:

1. Normotonic
adequate increase in heart rate (60-80%)
increase in SBP (by 15-30%)
decrease in DBP (by 10-35%)
recovery period
(recovery
Heart rate and blood pressure to baseline) - 3 minutes;
2. Hypotonic or asthenic
significant increase in heart rate (120 - 150%)
BP does not change significantly
heart rate recovery period is more than 3 minutes;

14. 5 types of body response to stress:

3. Hypertensive
adequate increase in heart rate
a sharp increase in SBP (more than 50%, even
without diastolic rise)
or isolated increase in DBP (more than 10
mmHg Art.)
prolonged period of recovery of heart rate and blood pressure –
more than 3 minutes;
4. Dystonic
adequate increase in heart rate
moderate increase in SBP (less than 50%)
fall
after stopping the load DBP,
which can drop sharply, sometimes to 0
when the duration of DBP recovery is less than 3
min reaction is regarded as a variant of the norm

15. 5 types of body response to stress:

5. Stepped
stepwise rise of the systolic blood pressure on the 2nd and 3rd
minutes
restorative
period,
What
reflects
functional
inferiority
regulatory
systems
blood circulation,
And
prolonged recovery period.
Favorable types of reactions are
normotonic and dystonic, provided
quick recovery (up to 3 min) of the original
values of heart rate and blood pressure. Other types of reactions to
load are regarded as unfavorable.

16. Stroke volume

Systolic (stroke volume) is the amount of blood
which pushes the heart out with one contraction, while
there may still be some amount left in the ventricle
blood.
UO
depends on venous inflow and during work it
increases. During operation, the total volume increases
blood flow, SV increases to max. magnitude, which
is achieved at a heart rate of about 130 beats/min, then
remains at a constant level. In general, SV increases by
20-30%.
Max. The value of blood volume depends on the size of the heart.
▪ In an untrained person at rest CO is 60 mm, while working 100
mm.
▪ The athlete’s CO at rest is 80 mm and >, while working up to 200 mm and >.

17. Stroke volume

With the same load, the heart of a trained
person,
By
comparison
With
with my heart
untrained, provides greater SV
blood and has a lower heart rate.
SV depends on body positions and when transferring from
provisions
lying down
V
position
standing
UO
decreases by approximately 40% as a result
obstruction of venous flow to the heart.
When straining, blood flow in the chest cavity
decreases and SV is reduced by half.

18.

Reserve – mobilized at maximum contraction
hearts.
Residual - remains with any contractions of the heart.
Cardiac output (CO), or minute blood volume (MBV)
is the amount of blood that passes through the heart in 1
min. CO = HR x SV.
▪ at rest CO is 4.5-5 l/min.
▪ max. IOC values are 15-35 years.
▪ during work, CO increases in an untrained person to
15-20 l/min
▪ in athletes, during exercise, CO can increase to 30-35 l/min.
▪ with increasing power of operation, the IOC increases directly
proportionally.

19. Muscle blood flow

20-40 ml per minute\kg body weight at rest; during physical
load increases to 1.3 l (up to 1.8 l\min\kg
in endurance trained). blood flow
intensifies gradually, over 20-30 seconds.
This time is enough to complete
easy work. During hard work the need
in oxygen cannot be satisfied,
therefore, the share of energy received during
account of anaerobic metabolism.

20. Oxygen consumption during dynamic work

A gradual increase in workload causes an increase
ATP consumption, and therefore oxygen consumption also
increases until it covers the needs for
oxygen for the necessary synthesis of ATP.
There is a workload limit at which further
an increase in oxygen demand does not cause an increase
oxygen absorption. This level corresponds to the IPC.

21. Maximum oxygen consumption (MOC)

Maximum oxygen consumption (MOC) is the value
characterizing the efficiency of the body's use of O2
at the cellular level under increased load.
MIC is the maximum amount of oxygen delivered to
muscles per unit of time using a transport system
oxygen (heart, lungs, blood).
This is an individual value depending on genetic
makings.
A trained muscle uses relatively more
the amount of O2 entering it through the bloodstream.
An untrained muscle works ineffectively and leaves
most of the O2 is unused.

22. Maximum oxygen consumption (MOC)

MIC is expressed numerically as the number of ml of O2 supplied
per unit body weight per minute (ml/kg/min) or l/min.
▪ VO2 max in untrained people. 2-3 l/min (40 ml/min per kg),
▪ in trained MOC 4-5 l/min (80-90 ml/min per kg).
The maximum MIC value is reached by the age of 15 and remains
up to 35 years of age and then decreases. In the process of many years
training, VO2 max increases by only 30%.

23. Oxygen consumption under static loads

Only at static voltages not exceeding 7-8% of
maximum,
blood supply
muscles
provides
required oxygen demand.
At 20% static force, blood flow through the muscles
decreases by 5-6 times
With efforts greater than 70% of maximum voluntary force –
blood flow stops altogether. Blood pressure in
muscles can reach 400-500 mm Hg. But even
cessation of blood flow does not significantly reduce muscle function, because
they contain reserves of oxygen and anaerobic sources
energy.

24. BREATHING

Respiratory
system
maintains optimal level
oxygen and carbon dioxide for
ensuring metabolism -
gas exchange between the body and
environment.

25. Breathing

Total capacity light – 4-6 l – amount of air,
located in the lungs after max. inhale. Consists of
from tidal volume, reserve volume
inhalation and exhalation and residual volume.
Respiratory
volume
–
quantity
air,
passing through the lungs during a quiet inhalation
(exhale) = 400-500 ml.
The inspiratory reserve volume (1.5-3 l) is
additional air that can be inhaled
after a normal inhalation. Expiratory reserve volume
(1-1.5 l) volume of air that is still possible
exhale after normal exhalation.
Residual volume (1-1.2 l) – amount of air,
which remains in the lungs after max. exhalation and
comes out only with pneumothorax (puncture of the lungs
– collapse of the lungs).

26. Breathing

VC (vital capacity of the lungs) – Sum of respiration
air, reserve volumes of inhalation and exhalation = 3.5-5
l, in athletes it can reach 6 l and >.
Respiratory rate – 10-14 respiratory cycles per
minute.
MOD (minute volume of breathing) is the number
liters of air in 1 minute. (6-8 l).
MOD = breathing depth x breathing frequency. U
untrained is achieved through BH, in
athletes at the expense of the State Duma.
Breathing air contains dead
space – volume 120-150 ml. Educated
airways (oral cavity, nose, pharynx,
larynx, trachea and bronchi), not involved in
gas exchange with air.

27. Breathing

Pulmonary ventilation is ensured by the work of the respiratory muscles.
This work is related to overcoming elastic
lung resistance and respiratory flow resistance
air (inelastic resistance).
With MOD = 6-8 l/min for the work of the respiratory muscles
consumption is 5-10 ml/min. During physical activity, when MOD
reaches 150-200 l/min, to ensure breathing.
muscles require about 1 liter of oxygen.
A) Physiology of breathing during dynamic work
▪ breathing depth increases (up to 2-3 l)
▪ breathing rate increases (up to 40-60 breaths per minute)
▪ MOD reaches 150-200 l/min
▪ with a further increase in respiratory rate, significantly
O2 consumption by the respiratory muscles increases (up to 1
l/min),
What
does
inappropriate
ultimate
external breathing tension.

28. Breathing

B) Physiology of breathing during static work
Changes in autonomic functions are demonstrated by the phenomenon
static forces (Lindgart-Vereshchagin phenomenon):
▪ at the moment of performing work, vital capacity, depth and
minute breathing volume, heart rate and consumption drop
oxygen
▪ after finishing work there is a sharp increase in these
indicators. This effect is more pronounced in beginners. This
can be explained by the additional stimulus of breathing -
lactic acid (acts on the respiratory center)

29. Acid-base state

This
relative
constancy
concentration of hydrogen ions in
internal
environments
body,
providing
usefulness
metabolic processes occurring
in cells and tissues.

30. Acid-base state

31. Acid-base state

during light dynamic work pH
blood does not change, with increasing
intensity
–
reaction
environment
shifts to the acidic side

32. Myogenic leukocytosis

1. Lymphocytic phase – increases
the number of lymphocytes that are washed out
strengthened
blood flow
from
lymph nodes
Occurs within 10 minutes.
2. Neutrophilic phase – increases
number of neutrophils, young ones appear.
Occurs 1 hour after hard work.
3. 2nd neutrophilic phase – occurs when
exhausting work. Eosinophils disappear and
basophils. Recovery requires from 2 days to
weeks

33. Formed elements of blood

During physical activity in the blood system
observed:
■ increase in the number of uniforms
elements (increase
hematocrit), including:
- release of young red blood cells from the depot
- myogenic leukocytosis
- thrombocytosis (increase in platelets ~ 2
times)
- loss of water
- increase in blood viscosity reaches 70%.

34. Nutrients

Blood glucose
The blood normally contains glucose in free form.
Excess sugar is stored in the liver and skeletal muscles in
form of glycogen.
If you ate immediately before training - the level
glucose practically does not decrease, with more severe
work is decreasing, which indicates an approaching
exhaustion.
Fat
acids
at
long-term
work
concentration increases 4 times or more (transferred to
blood and burn - a person loses weight)
If you ate chocolate the day before, the level of fatty acids is not
changes - insulin works.
develops when lactic acid accumulates
lactic acidosis.
At rest, the level of lactic acid in the blood is 1.1 mmol/l.
With a load of 11-14 mmol/l, with prolonged and severe
work increases 20-25 times compared to the original.
Lactic acid is destroyed in non-functioning skeletal
muscles, adipose tissue, liver, kidneys, myocardium.

35.

Increased secretion
hormone
Rising
allocation
adrenaline and norepinephrine
brain
substances
adrenal glands
Increased hormone secretion
growth (somatotropic hormone)
pituitary gland
Physiological effect
The excitability of the nervous system increases,
frequency and strength of heart contractions, frequency increases
breathing, bronchi dilate, blood vessels dilate
vessels
muscles,
head
brain,
hearts,
narrow
blood vessels of non-functioning organs (skin, kidneys,
digestive tract, etc.), the speed increases
breakdown of substances, releasing energy for muscle
abbreviations.
The breakdown of fats in adipose tissue is enhanced, their
use as a source of energy for muscle
abbreviations. Facilitates the absorption of nutrients by cells
substances.
Increased hormone release Increased release of cortical hormones
pituitary gland
adrenal stimulant.
activity
cortical
substances
adrenal glands
(adrenocorticotropic
hormone).

36.

Increased secretion
hormone
Physiological effect
Rising
allocation
glucocorticoids
And
cortical mineralocorticoids
substances of the adrenal glands.
Under the influence of glucocorticoids, the speed increases
formation of carbohydrates in the liver and release of carbohydrates from the liver
into the bloodstream. From the blood, carbohydrates can enter
working
muscles,
providing
their
energy.
Under the influence of mineralocorticoids, a delay occurs
water and sodium in the body and the excretion of potassium increases
from the body, which protects the body from dehydration and
maintains ionic balance of the internal environment.
Rising
vasopressin
pituitary gland
secretion, blood vessels narrow (of non-functioning organs),
rear
shares providing additional blood reserve for workers
muscles. The excretion of water by the kidneys decreases, which
prevents the body from dehydration.
Rising
secretion Facilitates the breakdown of carbohydrates and fats in cells, release
glucagon
intrasecretory carbohydrates and fats from their storage sites into the blood, where they come from
pancreatic cells.
can be used by muscle cells as
source of energy.

37.

Decreased hormone secretion
Physiological effect
Decreasing
secretion The activity of the sex glands decreases.
pituitary gonadotropin hormone
(hormone
regulating
activity of the gonads).
Decreasing
allocation
genitals Decreases
hormones of the sex glands (with hormones.
power
load
content
testosterone levels may increase
especially
V
restorative
period).
Decreasing
allocation
sexual
hormones
substances of the adrenal glands.
specific
action
sexual
analogues The specific effect of sex hormones is reduced.
cortical
The release of insulin is reduced. The deposition of carbohydrates into reserve is blocked, which
intrasecretory
cells facilitates their use as a source
pancreas.
energy for muscle contraction.

38. Skeletal muscles

Human skeletal muscles contain about 300 million.
muscle fibers and have an area of about 3 sq.m.
Muscles are innervated by:
- motor nerves transmitting from the centers
motor commands;
- sensory nerves carrying to the centers
information about muscle tension and movement;
- sympathetic nerve fibers that influence
metabolic processes in the muscle.
Functions of skeletal muscles:
- movement of body parts relative to each other,
- movement of the body in space,
- maintaining body posture.

39. Skeletal muscles

A muscle fiber is an elongated cell. Fiber composition:
shell - sarcolemma;
liquid contents - sarcoplasm;
energy centers - mitochondria;
protein depot - ribosomes;
contractile elements - myofibrils,
Endoplasmic reticulum – calcium depot
Inclusions
- Glycogen granules
- Myoglobin is an iron-containing protein that accepts oxygen
Myofibrils are thin fibers containing 2 types of contractile proteins:
1.
Thin filaments (actin, tropomyosin, troponin);
2.
Thick filaments of myosin (myosin is composed of stacked
parallel to the protein filaments).
Myofibrils are divided by Z-plates into separate sections - sarcomeres.
Sarcomere is the basic contractile unit of the striated
muscles.
Z-plates serve as attachment sites for actin filaments, and myosin filaments are freely located between the Z-plates

40. Physiology of muscles. Sliding thread theory

Structure of skeletal muscles
1 - Structure diagram
muscle fiber:
a - myofibril
b - core
2 - Structure diagram
myofibrils:
a - shell
b - myosin
c - actin
g - bridge between them
d - nerve fiber

41. 42. Diagram demonstrating the molecular mechanisms of muscle contraction from the point of view of the “sliding threads” theory: the contact of the miosis head is shown

Diagram showing the molecular mechanisms of muscle contraction with
from the point of view of the “sliding filament” theory: the contact of the myosin head with actin is shown
(formation of a “cross bridge”) and a “rake” that promotes actin
thread to the middle of the sarcomere

43.

Myosin filaments carry many such “heads”. As can be seen from the figure, in this
In addition to actin and myosin, several other components take part in the reaction. IN
first of all, these are tropomyosin filaments lying in the grooves formed
a helically twisted pair of actin filaments. Believed to be at rest
Tropomyosin is positioned in such a way that it prevents the myosin head from contacting actin.
In order to “open access” if necessary, there is something like this:
called "calcium switch": at regular intervals
actin filaments carry troponin molecules. When bound to Ca(2+), they
are deformed in such a way that they displace the tropomyosin filament deeper
groove between actin monomers, resulting in contact of myosin with
actin
becomes
possible.
As is known, activation of a myocyte begins with depolarization of its membrane. IN
as a result of this from the cisterns of the endoplasmic reticulum in the region of the Z-plates
Ca(2+) ions begin to enter the sarcoplasm. They, in turn,
interact with troponin, which displaces tropomyosin deep into the actin
spirals. Due to this, the actomyosin complex is formed, which is sometimes
called
"transverse
bridge."
Donor of energy to move this bridge (and, accordingly, the
abbreviations) is ATP, which is broken down in the presence of Mg(2+) ions (see.
diagram). It is assumed that ATP is cleaved by myosin after the stroke, giving
thus energy for the separation of the actomyosin complex. In favor of this
point of view says the existence of the so-called rigor mortis (rigor
mortis): after the death of the organism, the ATP content in the cells decreases sharply, and
cross bridges remain attached to the actin filament for a long time - up to
until autolysis occurs.

44. Structural and functional unit of muscle

is a motor unit (MU).
DE consists of:
■ spinal cord motor neuron
■ axon (motor nerve) with
numerous endings
■ muscle innervated by axon
fibers

45. Bioenergetics of physical exercise

Muscle contraction is provided by energy, which
released during the breakdown of ADENOSINE TRIPHOSPHATE
(ATP). ATP is a universal living energy accumulator
organisms and substrate for the biosynthesis of nucleic acids.
During physical work, energy consumption may
increase from 1.2 kcal/min to 18-30 kcal/min, i.e. 25 times.
To resynthesize ATP in the body,
energy processes in which they participate
various energy substrates.

46. Bioenergetics of physical exercise

A).
Phosphagen
system
usage
creatine phosphate (CrP)
1.The available ATP molecules are enough for 1-2 contractions
It is estimated that if the body contained
sufficient amount of ATP to last for
1 day, then the person’s weight, even with a sedentary lifestyle, was
would be 75% more.
2.System
KF
used
For
short-term
intensive work. From 1 CP molecule, 1
ATP molecule.
But the reserves of CP in the cage are small, they are enough for less than 6
seconds of intense physical activity.

47. Bioenergetics of physical exercise

48. Bioenergetics of physical exercise

Anaerobic
glycolysis
–
split
glucose or glycogen, not requiring
oxygen.
1) Glucose = 2ATP + 2MK + heat
2) Glycogen = ZATP + 2MK + heat

49. Bioenergetics of physical exercise

Aerobic glycolysis process
providing energy through
oxidation
And
fat
With
using oxygen
1) Glucose + O2 = 38 ATP + CO2 + H20 + heat
(if the initial substrate is glycogen - 39 ATP)
2) Fatty acid+02=129ATP+CO2+H20+heat

50.

ATP formation by anaerobic/aerobic
glycolysis and beta oxidation
a) Anaerobic
glycolysis
Glucose
ATP
Pyrovinogradnaya
acid
b) Aerobic glycolysis
Inadequate
amount of O2
Dairy
acid
Adequate amount of O2
Fats
Beta-oxidation
Acetyl-CoA
(acetyl coenzyme A)
ATP
Cycle
Krebs
Chain
transfer
electrons
ATP

51.

Comparative characteristics of anaerobic and aerobic
ATP production systems
Anaerobic
system
Intensity
production
ATP
Substrate(s)
Performance
systems
Basic restrictions
Main Application
Phosphagens
Very high
(ATP reserves and
KF)
Creatine phosphate (CP)
Very limited
ATP production
Limited supply
KF

very high intensity.
Predominant during species
activity lasting 110 s
Anaerobic
glycolysis
Blood glucose
Glycogen
Limited
ATP production
Breast accumulation
acid causes
fatigue quickly
Short-term activities
high intensity.
Predominant during species
activity lasting 13 minutes
Aerobic
system
High
intensity
metabolism
Intensity
production
ATP
Substrate(s)
Performance
systems
Basic restrictions
Main Application
Aerobic
glycolysis
Low
intensity
metabolism
Blood glucose
Glycogen
Unlimited
ATP production
Relatively low
delivery speed
oxygen to the cell.
Glycogen accumulation
Aerobic species moderate
intensity. Prevails in
activity times
lasting more than 3 minutes
Oxidation
fatty
acids
Low
intensity
metabolism
Fat
acids
Unlimited
ATP production
Relatively low
delivery speed
oxygen to the cell.
Requires a lot
amount of oxygen
Aerobic species low
intensity. Prevails after
approximately 20 minutes continuous
activity

52. Muscles and metabolism

Our muscles are made up of several types of fibers,
differing from each other in their ability to use
metabolic pathways described above.
BS fibers (white) - thicker, work mainly
due to anaerobic metabolism. Involved
mainly for performing fast and “explosive”
movements (jumping, throwing, sprinting).
MS fibers (red) – small diameter, high
mitochondrial content, myoglobin protein and level
blood supply Work under continuous loads
moderate intensity (walking, jogging, swimming).
Intermediate (transitional) fibers.

53. FITT principle

Frequency - frequency of classes
Intensity - Intensity
Time - Training time
Type - Type of exercises.

54. Frequency of classes

-
-
-
For the unprepared, after a long break, for special
layers of the population, in the phase of maintaining the achieved
results – 2-3 times a week.
To achieve your goals - 3-4 times a week.
Aerobic exercise of low and medium intensity (swimming,
cardio equipment) – possible almost every day.
Strength loads on a specific muscle group - no more often,
less than 48 hours (time required for recovery
muscle tissue)
In the preparation phase for competitions, when using
the principle of the so-called separate training (working out
relief, separation of muscle fibers) – possible
daily training (cycle)

55. Intensity of aerobic training

Karvonen formula is used: Acceptable
the following heart rate limits for aerobic training:
HRmin. = (220-age-resting heart rate) x 60% of max.

HRmax. = (220-age-resting heart rate) x 85% of max.
load / 100% + resting heart rate.
In older people, clients suffering from chronic
diseases, in case of constant use of medications,
affecting the pulse, in pregnant women and children a scale is used
Borg (Effort Scale). This is a person's assessment
degree of severity of the load carried:

56.

0-very simple
New Borg scale
(10 steps)
10
1-very weak
9
2-simple
8
7
3-ok
6
4-a little
difficult
5
5-difficult
4
6 is even more difficult
3
7-very difficult
2
8-*-
1
9-*-
0
10 limit
opportunities

57. Intensity of strength training

The principle of a single repeated maximum is used
(EPM): the weight of the weight that can be performed
exercise for just one repetition.
Previously, they set the maximum weight and calculated % of the max.
Now - they start with a small weight, the selection is carried out by experienced
way.
In fitness, we mainly use 50-85% of the EPM. For special
layers of the population, in a state of detraining - no more
50-60% of the EPM, and sometimes no more than 30% (pregnant women from the 2nd
trimester). We increase the % of the EPM gradually.

58. Training time

For the unprepared, after a long break,
for special segments of the population – warm-up time and
cool-down lengthens, the duration of the main
parts of the workout are shortened.
IN
in general,
duration
workout
increases gradually, but the total time does not
more than 1.5 hours.
Strength training for no more than an hour.

59. Type of exercise

Aerobic training is a type of physical activity in which
work takes place under normal conditions of entry into
working muscles oxygen (long distance running, walking,
exercise bike, etc.). The main characteristics of aerobics are
low/moderate work intensity (below anaerobic threshold) and
its relatively long duration.
Purpose of aerobic training:
- training of the cardiovascular system, i.e. development of aerobic
endurance, normalization of blood pressure, cholesterol, blood sugar,
reducing the severity of CVD, reducing the risk of complications
CVD
- weight loss due to adipose tissue
- increasing overall performance, immunity, anti-stress

60. Type of exercise

Anaerobic (strength) training is a type of physical activity,
in which work takes place under conditions of limited or
lack of oxygen supply to working muscles
(sprinting, weightlifting, bodybuilding, powerlifting, etc.).
The main characteristics of anaerobic training are:
high work intensity (above the anaerobic threshold) and
its relatively short duration.
The purpose of strength work:
– muscle tone, increased muscle strength, endurance and
muscle size, development and maintenance of correct posture,
sports uniform, prevention of the development of osteoporosis in
old people.

61. Type of exercise

Stretching exercises are a type of physical exercise that
aimed at developing flexibility.
Target:
– preparation for training (stretching is included in the warm-up),
reducing the risk of injury during training,
increasing the effectiveness of training, stretching muscle
fibers after strength work (stretching is included in the cool-down),
increasing the range of motion in joints, prevention
stiffness of the spine and joints.

62. Physiological effect of training and its reversibility

As a result of regular physical activity in the skeletal
The following changes occur in the muscle:
increase in the number of mitochondria
increase in hemoglobin concentration
angiogenesis (formation of new blood vessels)
increased fat breakdown
In general, performance, strength indicators and
muscle endurance, improves flexibility and posture.
A properly constructed training program leads to
normalization of health: blood pressure stabilizes, weight decreases,
the risk of cardiovascular diseases and their
serious complications, which means the quality of life increases
person.
However, these effects are reversible if you stop training.
or when classes are unsystematic.

63. Thermoregulation

A person's ability to maintain constant
temperature
due to
complex
biological
And
physico-chemical
thermoregulation processes. Unlike
cold-blooded animals, body temperature
warm-blooded
animals
at
fluctuations
ambient temperature is maintained at
a certain level that is most beneficial for
vital activity of the body.
Magnitude
heat generation
depends
from
intensity
chemical
reactions,
characterizing the level of metabolism.

64. Heat generation

Total
heat generation
consists of
from
primary heat (chemical reactions oxidation, glycolysis) and secondary heat
(expending ATP to do work).
The most intense heat generation in
the body occurs in the muscles during their
abbreviation. With prolonged cooling
arise
involuntary
periodic
contraction of skeletal muscles (cold
shiver).
Activation
V
conditions
cold
stimulates the sympathetic nervous system
lipolysis in adipose tissue.

65. Heat generation

Increased heat production is associated with increased functions
adrenal glands and thyroid gland. The hormones of these glands
strengthening
exchange
substances
cause
increased
heat generation
Heat production = heat transfer. As the temperature rises
internal organs up to 37, the hypothalamus is turned on to reduce
body temperature (thermoregulatory center).
Heat transfer is regulated primarily by physical
processes (heat radiation, heat conduction, evaporation).
Radiation loses 50-55% of heat into the environment through
radiation due to the infrared part of the spectrum.

66. Heat dissipation

Heat transfer can occur:
■
by conduction (with direct contact between areas
human body with other physical environments) and
■
by convection (by heat transfer by moving
air particles).
Heat loss by evaporation is a method of dissipation
body heat (about 30%) into the environment due to its
costs for the evaporation of sweat or moisture from the surface of the skin and
mucous membranes of the respiratory tract.
Increased heat generation during muscle work
leads
To
change
existing
mechanisms
heat transfer. The resulting heat is transferred to the blood,
is transferred throughout the body, increasing its temperature to 39-40
degrees and above (working hyperemia)

67. Prevention of overheating of the body

carried out
3
physiological
processes:
1) increased skin blood flow, which increases
transfer of heat from the core to the surface of the body and
ensures the supply of water to the sweat glands;
2) increased sweating and evaporation;
3)
V
conditions
increased
temperature
surrounding
environment
decrease
speed
oxygen consumption and energy expenditure,
which leads to a decrease in heat production.

68. Water. Threshold of thirst. Drinking regime.

The rate of fluid loss is 1 l/hour (salt, water, dairy
acid - 2 g/l).
Thirst is a late indicator of dehydration.
Daily water loss is 2.5 liters.
1 liter comes with vegetables, fruits
80-95% water in dairy products.
Alcohol dehydrates.
The higher the calorie content of a food, the less water it contains.
It is recommended to drink 0.5 glasses of water daily before
breakfast. During the day, drink at least 1.5-2 liters of water (a glass
in 2 hours). In 30 minutes of training - besides this + not yet
less than 20 ml water

69.

What do you drink when it's hot?
According to ROMIR Monitoring.
Kvass and mineral water are the most popular drinks in
The Russians are hot.
30
kvass
25
mineral
water
plain water
20
beer
tea
15
10
lemonade
compote
juice
5
0
other
found it difficult
with answer

70. Fatigue, recovery.

Fatigue
functional
state
of the body caused by mental and physical
work in which they may be observed
temporary
decline
performance,
changes in body functions and appearance
subjective feeling of fatigue.
Those. Fatigue is the inability to perform
physical work of a given intensity.
There are 2 types of fatigue: physical and
mental

71. Stages of fatigue

Pre-fatigue or hidden fatigue – presence at work
significant functional changes in some organs
and systems, but compensated by other functions, as a result of which
human performance remains at the same level. Development
hidden fatigue is caused by changes in motor coordination
and vegetative functions without reducing work efficiency.
Chronic fatigue – borderline functional state
organism, which is characterized by preservation at the beginning of the next
work cycle of subjective and objective signs of fatigue from
previous work, the elimination of which requires additional
rest.
At
chronic
fatigue
necessary
level
sport.
performance can only be maintained for a short time due to
promotion
biological
prices
And
fast
spending
functional reserves of the body.
Overfatigue is a pathological condition of the body that
characterized
permanent
feeling
fatigue,
lethargy,
loss of appetite, pain in the heart and other parts of the body. Main
An objective criterion for overwork is a sharp decrease in exercise.
results and an increase in gross errors when performing exercises.
Overvoltage – a sharp decrease in function. conditions caused
disturbance of nervous and humoral regulation, disruption of homeostasis during
excessive and forced loads.

72. Fatigue

Physical fatigue develops due to changes in
skeletal muscles, associated with the formation of lactate.
Lame horse syndrome - muscle pain, not
associated with lactate - microtraumas of the Z-lamellae.
Next – “Overload Syndrome” - when during
long-term
time
fatigue
Not
fully
compensated by restoration – chronic disorder,
or when the maximum short-term load limit is exceeded -
work under the influence of stimulants. – at light load
serious injury occurs. Leads to exhaustion
long-term disorder of compensatory systems.

73.

Recognition
To
Fatigue level
Small
Average
Big
Color
skin
Redness
Significant redness
Discoloration, cyanosis
lips, pallor
Shadows
e
Small
Significant, above the waist
Significant, below the belt
Breathe
e
Rapid
rhythmic
Very fast, sometimes with the mouth
Very fast
irregular, mouth
Moved
and I
Correct
Minor violations
Uncoordinated
Feeling
nia
Nothing is
worries
Fatigue, leg pain, shortness of breath,
tachycardia
Fatigue, headache,
nausea, dizziness

74. Recovery

Recovery
totality
physiological,
biochemical
And
structural
changes,
which
provide the body with transition from
worker
level
To
original
(pre-working) condition. The more
energy expenditure during work,
those
more intense
processes
their
recovery

75. Recovery

Recovery
–
process,
starting when work is interrupted
, decreases in tension or
changes in character.
Accordingly, fatigue is reduced and
performance increases. When these
processes return to normal - will end
recovery process.
Fatigue = recovery – processes
passing into each other.
Peak recovery at the beginning of rest,

Strength training for women will be useful and effective if it is structured correctly and taking into account physiological characteristics.

Strength training for women will be useful and effective if built correctly and taking into account physiological characteristics.

1. Shape and Size- two different concepts. But many girls and women confuse them and you can often hear: “... I want to change the shape of my arms, the shape of my buttocks...”. Remember, you will never change the shape, it is impossible, since the shape is the outline of the muscles, formed by genetics. It would be more correct to say to change not the shape, but the size of the hands to give them relief. Only strength training will help change muscle size, which will destroy muscle fibers - myofibrils, which become thicker and larger.

2. Don't be afraid of strength training with weights for fear of increasing
large muscles similar to a male athlete. Testosterone deficiency simply will not allow women’s muscles to build up like men’s, especially since women also have fewer myofibrils (muscle fibers). Big muscles are only possible with the use of pharmacology and testosterone. During the process of muscle building (anabolism), nutrients accumulate with an increase in calories in food. The process of losing weight (catabolism) occurs due to a lack of calorie intake.

3. Excess carbohydrates in women they are easily stored in fats, which are then used as energy; women’s muscles accumulate glycogen from carbohydrates better than men’s muscles. For female muscles, this is very important, since glycogen fundamentally influences effective training for additional muscle size and giving them beautiful relief. Remember, if the carbohydrates you eat go to the muscles, then they will not turn into fat.

4. If you can’t train to failure and it’s hard, then train for a long time. Effective fitness workout for women - high volume, where there is a lot of repetition. Strength training for 6 - 8 repetitions is most likely effective for men; for women it is useless, since there are fewer myofibrils (muscle fibers) in women's muscles. Many repetitions provoke glycogen accumulation and better modify female muscles and burn fat.

5. Fitness training program for women should not be divided into separate muscles on different days - split (for example, today you train your back, arms and buttocks, and after 2 days - chest, hips, abdomen). Split training involves failure training with massive muscle damage (myofibrils) and heavy weights, which is more suitable for men. Remember, if your goal is to lose weight and add beautiful definition to your muscles, such a workout is not suitable for you, you need to train the whole body in one workout; if you rarely train one or another muscle, for example, the buttocks or abdomen, the muscle will return to its previous value and the training will be useless marking time. This also applies to the regularity of training; if the break after training is more than 2 weeks, you will have to start all over again.

6. Girls with small breasts I do not recommend intensively training the pectoral muscles because of the risk of reducing its fat tissue. It is not possible to achieve a significant increase in chest muscles with the help of strength fitness; it can be reduced, because the chest contains 90% adipose tissue and when trying to increase muscle size, the adipose tissue will greatly decrease. You've probably seen female athletes and noticed that their pumped-up breasts are very small or absent at all. It is better to develop the tone of the chest muscles with complex effects, such as push-ups, which also activate the muscles of the arms and shoulders.

7. In women's fitness training, it is optimal to use micro-periodization(2 weeks of heavy training + 2 weeks of light training). Many sports physiologists are inclined to believe that the principle of periodization is a powerful tool for sports performance. A little about physiology. The performance of the female body is affected by the menstrual cycle. When the cycle ends, the body experiences an increase in physical strength and high performance, when increased loads can be given. This period lasts about 2 weeks while the egg matures. Then, for the next 2 weeks after ovulation, the female body switches to energy saving mode and gives preference to lighter loads, excluding strength exercises for the legs and abdomen (abs). By the way, it is more difficult for women to train the lower abs than for men due to the smaller number of nerve endings. Because women experience pain in the lower abdomen during their cycle, women's physiology is designed to reduce this pain, which leads to poor neuromuscular communication.