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Aerobic and anaerobic exercise work to increase the mechanical efficiency of the
heart.
LEARNING OBJECTIVES
KEY TAKEAWAYS
Key Points
anaerobic exercise: This occurs during exercise when the body’s oxygen intake
doesn’t meet oxygen demands to produce enough ATP.
asthma: A long-term respiratory condition, marked by airway obstruction from
bronchospams. It is often in response to an allergen, cold air, exercise, or emotional
stress.
During exercise, the human body needs a greater amount of oxygen to meet
the increased metabolic demands of the muscle tissues. Various short-term
respiratory changes must occur in order for those metabolic demands to be
reached. Eventually exercise can induce long term cardiovascular and
respiratory changes, which can be both healthy and unhealthy.
Short-Term Changes
During exercise, carbon dioxide levels (the metabolic waste) rise in arterial
blood. Carbon dioxide induces vasodilation in the arteries while the heart rate
increases, which leads to better blood flow and tissue perfusion, and better
oxygen delivery to the tissues.
In particular, the blood flow to the brain and heart is increased, while increased
blood flow to the muscles makes exercise easier. Additionally, the respiratory
rate increases as a result of higher carbon dioxide levels (through
chemoreceptor regulation), which allows the body to release more carbon
dioxide while increasing oxygen intake.
If exercise is too intense for oxygen demands to be satisfied in the short term,
anaerobic respiration will be used to make up for the ATP deficit in the muscles.
This can cause a buildup of lactic acid in the muscles, which is the byproduct
of lactic acid fermentation (the most common anaerobic respiration process in
the human body).
This is one reason why muscles may become sore during exercise, though the
lactic acid is eventually removed through conversion to glucose in the liver.
In the long run, exercise results in increased levels of arterial oxygen levels at
rest, due to chemoreceptor desensitization to carbon dioxide levels and a lack
of oxygen supply relative to oxygen demands during exercise. Over time, the
elevated respiratory rate past what is needed to restore normal blood pH levels
following exercise causes a long-term increase in arterial oxygen levels.
Increased oxygen levels in the body are especially important to the long-term
health of the brain and heart, two organs that are vital to sustain life and that
require large amounts of oxygen to function well. Brain plasticity and cognition
also improves as a result.
Exercise also has beneficial effects for reducing stress responses in the body
due to increased endorphin production in the brain from exercise. In long-term
exercise of appropriate intensity, the volume and strength of the heart are
improved, which makes additional exercise easier.
When exercise is performed at too intense levels for too long or without
adequate rest, it can cause long term, adverse health effects. Muscle tissue
repair is impaired in those that exercise too frequently. Exercise induced
asthma is another common complication from too much exercise.
Normally asthma is caused by an allergic response within the lungs, but
exercise can induce a similar response from too much intake of dry and cold air
during the increased respiratory rate from exercise. It is most common in those
that do more cardiac-oriented exercise.
The air in the lungs is meant to be moistened and humidified before entering
the lungs, but if it is not adequately treated in the upper airways, it can induce
bronchospams in the brionchioles, which cause the wheezing and coughing
that occurs during an asthma attacks. Asthma treatments (such as medicines
from an inhaler) can help prevent exercise-induced asthma, though it is only a
particular risk in those who already have allergic asthma, or who simply
exercise at too much intensity for what their body is capable of handling.
Sudden cardiac death is notable for occurring in otherwise healthy and young
athletes who train too much for long-distance running. While many factors that
can lead to sudden cardiac death in athletes are genetic (such as inherited
problems with heart rhythm or coronary artery blood supply), many of these
deaths are caused by cardiac hypertrophy, in which the heart becomes too thick
from damage and scarring from too-intense exercise over long periods of time.
Initially, hypertrophy improves blood flow due to increases in the strength of the
heart, but it eventually leads to heart failure as the tissues become too thick to
pump normally.
Athletes with genetic susceptibilities are more likely to experience sudden
cardiac death as a response to their hypertrophied heart, which can contribute
to development of a severe arrhythmia (such as ventricular fibrillation).
Exercising at appropriate intensities significantly reduces the risk of sudden
cardiac death, though those with genetic susceptibilities should take more
caution.
Penyesuaian Selama Latihan
Latihan aerobik dan anaerobik bekerja untuk meningkatkan efisiensi mekanis jantung.
TUJUAN PEMBELAJARAN
Menjelaskan penyesuaian pernafasan saat berolahraga
KUNCI TAKEAWAYS
Poin Utama
• Ada variasi yang luar biasa dalam respon individu terhadap latihan.
• Efek menguntungkan dari aktivitas fisik mencakup peningkatan kognisi dari peningkatan aliran darah dan
oksigen ke otak, dan mengurangi respons stres.
Pernapasan anaerobik terjadi saat berolahraga jika tubuh tidak mendapatkan cukup oksigen
untuk memenuhi kebutuhan metaboliknya.
• Latihan kardiovaskular jangka panjang yang sangat ketat dapat merusak dan dikaitkan dengan asma dan
kematian jantung mendadak.
• Kematian jantung mendadak akibat olahraga memiliki komponen genetik yang diperparah oleh hipertrofi
jantung.
Persyaratan Utama
• Latihan anaerobik: Hal ini terjadi saat berolahraga saat asupan oksigen tubuh tidak memenuhi kebutuhan
oksigen untuk menghasilkan ATP yang cukup.
• Asma: Kondisi pernafasan jangka panjang, ditandai dengan penyumbatan jalan napas dari bronkospams. Hal
ini sering sebagai respons terhadap alergen, udara dingin, olahraga, atau tekanan emosional.
• Selama berolahraga, tubuh manusia membutuhkan oksigen dalam jumlah yang lebih banyak untuk memenuhi
kebutuhan metabolisme jaringan otot yang meningkat. Berbagai perubahan pernapasan jangka pendek harus
terjadi agar kebutuhan metabolik tercapai. Akhirnya olahraga dapat menyebabkan perubahan kardiovaskular dan
pernapasan jangka panjang, yang dapat menjadi sehat dan tidak sehat.
Perubahan Jangka Pendek
• Selama berolahraga, kadar karbon dioksida (limbah metabolik) meningkat dalam darah arteri. Karbon dioksida
menginduksi vasodilatasi di arteri sementara denyut jantung meningkat, yang menyebabkan aliran darah dan
perfusi jaringan lebih baik, dan pengiriman oksigen yang lebih baik ke jaringan.
• Secara khusus, aliran darah ke otak dan jantung meningkat, sementara peningkatan aliran darah ke otot
membuat latihan menjadi lebih mudah. Selain itu, laju pernafasan meningkat sebagai akibat tingkat karbon
dioksida yang lebih tinggi (melalui peraturan kemoreseptor), yang memungkinkan tubuh melepaskan lebih
banyak karbon dioksida sambil meningkatkan asupan oksigen.
• Jika olahraga terlalu kuat untuk kebutuhan oksigen untuk dipuaskan dalam jangka pendek, respirasi anaerobik
akan digunakan untuk mengatasi kekurangan ATP pada otot. Hal ini dapat menyebabkan penumpukan asam
laktat di otot, yang merupakan hasil sampingan dari fermentasi asam laktat (proses respirasi anaerobik yang
paling umum dalam tubuh manusia).
• Inilah salah satu alasan mengapa otot menjadi sakit saat berolahraga, meskipun asam laktat akhirnya
dikeluarkan melalui konversi ke glukosa di hati.