Chapter 1 Cardiovascular health and fitness Cardiovascular health and fitness is the ability of the heart to meet the

demands of physical activity that needs to be sustained of long periods of time. Cardiovascular health and fitness or Aerobic exercises reduces the risk factor such as obesity, hypertension and high blood cholesterol. Warming Up and Stretching It is important to stretch after your muscles are warm. Never stretch a cold muscle. First warm up. A warm up should be done for at least 5-10 minutes at a low intensity. To prevent injury and ti improve your performance, you should stretch the primary muscles used in the warm up before proceeding with your workout. Benefits of warm up Permits graduals increase in metabolic requirements which will improve cardiovascular and aerobic performance. Prevents the premature onset of lactic acid accumulation and fatigue in higher intensity aerobic activity. Causes a gradual increase in muscle temperature, which decreases the work contraction and reduces the likelihood of muscle injury. Facilitates neural transmission for motor unit recruitment.

Cooling Down The cool down is similar to the warm-up in that it should last 5-10 minutes and be done at a low intensity as with your warm-up.

Benefits of Cool-down A proper cool-down after exercise prevents post-exercise venous blood pooling. This can lead to a rapid drop in blood pressure, thereby reducing the likelihood of post-exercise lightheadedness of fainting. Reduces the immediate post-exercise tendency to cause muscle spasm or cramping. Physiological and Physical changes resulting from cardiovascular conditioning Reduced body fat content Increased blood supply to muscles Increased muscle mass Reduced serum lipids from blood Reduced resting heart rate. The lungs increased maximal oxygen uptake. Increased blood supply to heart muscle. Increased glucose tolerance. Reduced risk of arteriosclerosis. Benefits of cardiovascular exercise Reduction in blood pressure. Increases High density lipoprotein cholesterol. Decrease total cholesterol Decreased resting heart rate Increased heart volume

Decreased Body fat stores The Concept fitness 1. Cardiorespiratory or Aerobic Endurance The ability to do moderately strenuous activity over a period of time. It reflects how well your heart and lungs work together to supply oxygen to your body during exertion and exercise. Also called aerobic fitness. 2. Muscular Endurance The ability to hold a particular position for a sustained period of time or repeat a movement many times. 3. Muscular Strength The ability to exert maximum force, such as lifting the heaviest weight you can budge, one time. 4. Flexibility The ability to move a joint through its full range of motion; the elasticity of the muscle. 5. Body Composition The proportion of fat in your body compared to your bone and muscle. Energy Systems Energy systems provide fuel for muscles. The fuel is termed ATP and is used by every organ in the body. Muscle users ATP to provide energy for contraction and to pump chemicals in and out of cell membranes. We only have 80-100 grams of ATP in our body but this will only fuel the muscles at max for 10 seconds. ATP has three phosphate bonds, when broken off they release energy. When one phosphate is broken off the molecules is then called adenosine diphosphate since it has only two phosphates. Energy is released when ATP is broken down to ADP. Anaerobic Production of A.T.P. Anaerobic means without oxygen. During this production the metabolic pathway is as follows:

We eat Carbohydrates

Digested and forms Glucose

Stored in the body as glycogen

The bond energy in glycogen in released to form A.T.P.

This energy pathway releases 3 A.T.P.s. what is not broken down to A.T.P. is broken down to Lactic Acid. Glycogen is broken down to 3 A.T.P. 2 Lactic Acid

The lactic acid is considered as waste material because the lactic acid accumulates and leads to muscle fatigue.

Aerobic production of A.T.P. This energy pathway is for sustained activities over long periods of time. The word aerobic means oxygen and this pathway constatntly requires this for energy release. The oxygen is broken down by the carbohydrates to form the following: Glucose + O2 36 A.T.P.

CO2 H2O This process takes place in specialized cell structures called Mitochondria. Fatty acid + O2 129 A.T.P. CO2 H2O It is obviously that fatty acids supply the highest energy.

CHAPTER 2 Muscle tissues Structure Muscle tissue has a ability to relax and contrast and so bring about movement and mechanical work in various parts of the body. Muscles can be divided into three main groups according to their structure e.g. Smooth muscle tissue. Skeletal muscle tissue. Cardiac muscle tissue. Types of muscle tissue 1. Smooth Muscle Tissue Smooth muscle tissue is made up of thin elongated muscle cells, fibres. These fibres are pointed at their ends and each has a single, large, oval nucleus. Each cell is filled with a specialized cytoplasm, the sarcoplasm and is surrounded by a thin membrane, the sarcolemma. Functions of Smooth Muscle Tissue

Smooth muscle controls slow, involuntary movements such as the contraction of the smooth muscle tissue in the walls of the stomach and intestines. The muscle of the arteries contracts and relaxes to regulate the blood pressure and the flow of blood. 2. Skeletal Muscle Tissue. Skeletal muscle is the most abundant tissue in the vertebrate body. These muscles are attached to and bring about the movement of the various bones of the skeleton, hence the name skeletal muscles. The whole muscle such as the biceps, is enclosed in a sheath of connective tissue, the epimysium. This sheath folds inwards into the substance of the muscle to surround a large number of smaller bundles, the fasciculi. These fasciculi consist of still smaller bundles of elongated cylindrical muscle cells, the fibres. Each fibre is a syncytium, i.e. a cell that have many nuclei. The sarcoplasm also has many alternating light and dark bands, giving the fibre a stripped or striated appearance. With the aid of an electron microscope it can be seen that each muscle fibre is made up of many smaller units, the myofibrils. Each myofibril consists of small protein filaments, known as actin and myosin filaments. The myosin filaments are slightly thicker and make up the dark band. The actin filaments make up the light bands which are situated on either side of the dark band. Functions of Skeletal Muscle Tissue Skeletal muscle function in pairs to bring about the co-ordinated movements of the limbs, trunk, jaws, eyeballs, etc. Skeletal muscles are directly involved in the breathing process. 3. Cardiac Muscle Tissue This is a unique tissue found only in the walls of the heart. Cardiac Muscle Tissue shows some of the characteristics of smooth muscle and some of skeletal muscle tissue. Its fibres, like those of skeletal muscle, have cross-striations and contain numerous nuclei. However, like smooth muscle tissue, it is involuntary. The spaces between different

fibres are filled with areolar connective tissue which contains blood capillaries to supply the tissue with the oxygen and nutrients. Functions of Cardiac Muscle Tissue Cardiac muscle tissue plays the most important role in the contraction of the atria and ventricles of the heart. It causes the rhythmical beating of the heart, circulating the blood and its contents throughout the body as a consequence. The Skeletal System It provides the shape and form for our bodies in addition to supporting, protecting, allowing bodily movement, producing blood for the body, and storing minerals. Functions Its 206 bones form a rigid framework to which the softer tissues and organs of the body are attached. Muscles are connected to bones by tendons. Bones are connected to each other by ligaments, where bones meet one another is typically called a joint. Blood cells are produced by the marrow located in some bones. An average of 2.6 million red blood cells are produced each second by the bone marrow to replace those worn out and destroyed by the liver. Divisions of the Skeleton The human skeleton is divided into two distinct parts: The axial skeleton consists of bones that form the axis of the body and support and protect the organs of the head, neck, and trunk. The Skull The Strenum The Ribs

The Vertebral Column The appendicular skeleton is composed of bones that anchor the appendages to the axial skeleton. The Upper Extremities The Lower Extremities The Shoulder Girdle. Types of Bones