FOUNDATION COURSE IN PHYSICAL EDUCATION

SEMESTER I

Unit I- Introduction to basic relevant concepts in Physical

Education

a. Dimensions and determinants of Health, Fitness and Wellness

Health:-
As defined by World Health Organization (WHO), it is a "State of complete physical,
mental, and social wellbeing, and not merely the absence of disease or infirmity."

It is the quality of life that enables an individual to live most and serve best.
-J.F William

Dimension of Health
Good health is vital to every individual. However, it doesn't mean being physically
strong. Other aspects are also involved. This Buzzle write-up provides information on the
five dimensions of health and their importance.
The five dimensional model of health includes physical, intellectual, emotional, social, and
spiritual aspects. These health parameters were set by the World Health Organization
(WHO) in 1948. The quality of life of an individual or the overall well-being of an individual
is determined by the interactions between these five dimensions. It's important to
understand these dimensions, and find ways to ensure a balance of mind, spirit, and body.

Physical

Physical health refers to the state of the body, and its ability to perform bodily
functions. It refers to the aspects that are essential for keeping the body in the best
condition. Physical dimension purely refers to the perfect functioning of the body
externally as well as internally. Externally: having good physique, good appearance, good
texture and complexion, attractive features, well-structured and strong body parts and
limbs, well-groomed posture, graceful carriage and efficient movement. Internally: all
systems of human body, i.e., digestive, circulatory, respiratory, nervous, and excretory
system, and sensory organs are functioning optimally. The pulse rate, blood pressure and
body weight being in normal limits according to the age and sex. Physical dimension i.e.
physical health means proper functioning of the systems and physical wellbeing of the
body, cumulative result being perfect and harmonious functioning of the human body.

Following are a few ways to ensure good physical health:

➻ Eat nutritious food to keep the body and mind energized.

➻ Never skip meals or overeat.

➻ Water is essential for cleansing the body.

➻ Fitness through exercise will increase immunity and endurance levels of the body.

➻ Regular medical check-ups can help in arresting illnesses in their early stages.

➻ Sleep at least for 7 uninterrupted hours daily.

➻ Avoid addictive substances.

Intellectual

This is a cognitive ability to develop skills and knowledge to enhance one's life.
Our intellectual capacity helps to stimulate our creativity and improve our decision-
making ability. Here are ways to maintain intellectual health:

➻ Setting realistic goals will go a long way in keeping you healthy.

➻ Explore every opportunity with an open mind.

➻ Be aware of the demands and expectations others have from you.

➻ Have a positive outlook, especially when dealing with conflicts.

Emotional

Our ability to accept and cope with our own feelings, as well as emotions
experienced by others is defined as emotional well-being. Emotions contribute to almost
all aspects of our life, at times, even setting course of actions. Symptoms of emotional
problems such as hopelessness, depression, anxiety, and even suicidal tendencies are not
always easily detectable, and these can have an adverse effect on one's quality of life.

➻ Awareness and acceptance of our strength and shortcomings is essential for our
emotional well-being.

➻ One should have the ability to handle stress and seek help, if needed.

➻ One should build strong communication networks among family, friends, and peers.

Social

Social health is ability to get along with one self and with others, to be
independent but at the same time to realise how dependent one is on others. Building
and maintaining satisfying relationships comes naturally to us, as we are social animals.
Being socially accepted is also connected to our emotional well-being.

➻ One should improve or enhance one's ability to interact with people, and be receptive
to their ideas with an open mind.

➻ One should accept and understand diverse cultural norms.

➻ One should build networks among different kinds of people.

➻ One should adopt a positive self-image.

➻ One should enhance interpersonal communication skills.

Spiritual

Our good health is incomplete without being spiritually healthy. Being spiritual
translates to the ability and desire to seek meaning and purpose of life. Spiritual health
refers to our personal beliefs and values. There are no prescribed ways to attain spiritual
well-being. It's more a matter of looking inwards to understand the meaning of our
existence.

Life as we know is a puzzle; health dimensions are separate pieces that need to be
fitted together to understand its meaning. Though we all seek a harmonious balance
between the mind, body, and spirit to lead an optimal fulfilled life, it's rarely attained in
totality. Our own feelings of weakness and non-acceptance of life's events causes distress
in our daily life. Therefore, one needs to make efforts to understand the roles played by
these dimensions, as that would help us attain good health and happiness.

Determinants of Health

Introduction

Many factors combine together to affect the health of individuals and

communities. Whether people are healthy or not, is determined by their circumstances
and environment. To a large extent, factors such as where we live, the state of our
environment, genetics, our income and education level, and our relationships with
friends and family all have considerable impacts on health, whereas the more commonly
considered factors such as access and use of health care services often have less of an
impact.

The determinants of health include:

 The social and economic environment,

 The physical environment, and
 The person’s individual characteristics and behaviours.
The context of people’s lives determines their health, and so blaming individuals for
having poor health or crediting them for good health is inappropriate. Individuals are
unlikely to be able to directly control many of the determinants of health. These
determinants—or things that make people healthy or not—include the above factors, and
many others:

 Income and social status - higher income and social status are linked to better
health. The greater the gap between the richest and poorest people, the greater the
differences in health.
 Education – low education levels are linked with poor health, more stress and
lower self-confidence.
 Physical environment – safe water and clean air, healthy workplaces, safe houses,
communities and roads all contribute to good health. Employment and working
conditions – people in employment are healthier, particularly those who have more
control over their working conditions
 Social support networks – greater support from families, friends and communities
is linked to better health. Culture - customs and traditions, and the beliefs of the family
and community all affect health.
 Genetics - inheritance plays a part in determining lifespan, healthiness and the
likelihood of developing certain illnesses. Personal behaviour and coping skills – balanced
eating, keeping active, smoking, drinking, and how we deal with life’s stresses and
challenges all affect health.
 Health services - access and use of services that prevent and treat disease
influences health
 Gender - Men and women suffer from different types of diseases at different ages.

Fitness

Fitness is the ability of the individual to live a healthy, satisfying, useful, and more
productive life. Fitness is an on-going state of health whereby all systems of the body are
conditioned to withstand physical stress and are able to perform at an optimum level
without injury.

Dimension of Fitness

1. Strength - the extent to which muscles can exert force by contracting against
resistance (e.g. holding or restraining an object or person)
2. Power - the ability to exert maximum muscular contraction instantly in an
explosive burst of movements. The two components of power are strength and
speed. (e.g. jumping or a sprint start)

3. Agility - the ability to perform a series of explosive power movements in rapid

succession in opposing directions (e.g. Zigzag running or cutting movements)

4. Balance - the ability to control the body's position, either stationary (e.g. a
handstand) or while moving (e.g. a gymnastics stunt)

5. Flexibility - the ability to achieve an extended range of motion without being

impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)

6. Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g.
rowing or cycling)

7. Cardiovascular Endurance - the heart's ability to deliver blood to working muscles

and their ability to use it (e.g. running long distances)

8. Strength Endurance - a muscle's ability to perform a maximum contraction time

after time (e.g. continuous explosive rebounding through an entire basketball
game)

9. Co-ordination- the ability to integrate the above listed components so that

effective movements are achieved.
Determinants of Fitness

There are mainly three factors affecting fitness that are-

1. Anatomical Factors- In order to be fit the individual must possess all the body
parts essential to the performance of the task and also appropriate body size and
shape for the task. Genetics imperfections in organs and tissues are responsible
for weakness in structure and function. These limit an individual’s capacity for
strength, endurance and skill.

2. Physiological Factors- In order to be fit the physiological system of the human

organism must function effectively to sustain the particular activity that the
individual is performing. Since different activities make different demands on the
organism relating too neurological, respiratory, circulatory, metabolic and
temperature, physiological fitness is specific to each activity.

3. Psychological Factors- Psychological factors like perception, emotional stability,

motivation and intelligence are of vital importance in determining one’s fitness
level. Anxiety can become a barrier to performance by contributing tension,
elevated heart rate and blood pressure and endocrine disturbances that add to
the stress of the task and therefore affect one’s fitness level.

Wellness

Wellness is the constant and deliberate effort to stay healthy and achieve the highest
potential for wellbeing. Wellness is an ongoing process of becoming aware of and making
choices towards more successful life.

Dimension of wellness

There are seven dimension of wellness

1. Physical
2. Emotional
3. Social
4. Intellectual
5. Spiritual
6. Environmental
7. Occupational

Wellness is much more than merely physical health, exercise or nutrition. It is the full
integration of states of physical, mental, and spiritual well-being. The model used by our
campus includes social, emotional, spiritual, environmental, occupational, intellectual
and physical wellness. Each of these seven dimensions’ act and interact in a way that
contributes to our own quality of life.

1. Social Wellness is the ability to relate to and connect with other people in our
world. Our ability to establish and maintain positive relationships with family,
friends and co-workers contributes to our Social Wellness.

2. Emotional Wellness is the ability to understand ourselves and cope with the
challenges life can bring. The ability to acknowledge and share feelings of anger,
fear, sadness or stress; hope, love, joy and happiness in a productive manner
contributes to our Emotional Wellness.

3. Spiritual Wellness is the ability to establish peace and harmony in our lives. The
ability to develop congruency between values and actions and to realize a
common purpose that binds creation together contributes to our Spiritual
Wellness.

4. Environmental Wellness is the ability to recognize our own responsibility for the
quality of the air, the water and the land that surrounds us. The ability to make a
positive impact on the quality of our environment is it our homes, our
communities or our planet contributes to our Environmental Wellness.
 5. Occupational Wellness is the ability to get personal fulfilment from our jobs or
our chosen career fields while still maintaining balance in our lives. Our desire to
contribute in our careers to make a positive impact on the organizations we work
in and to society as a whole leads to Occupational Wellness.

6. Intellectual Wellness is the ability to open our minds to new ideas and
experiences that can be applied to personal decisions, group interaction and
community betterment. The desire to learn new concepts, improve skills and seek
challenges in pursuit of lifelong learning contributes to our Intellectual Wellness.

7. Physical Wellness is the ability to maintain a healthy quality of life that allows us
to get through our daily activities without undue fatigue or physical stress. The
ability to recognize that our behaviours have a significant impact on our wellness
and adopting healthful habits (routine check-ups, a balanced diet, exercise, etc.)
while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to
optimal Physical Wellness.

Determinants of Wellness

Present actions and attitudes are currently shaping the person you are now and will be in
the future. Health habits impact decisions we make every day that may be good or bad
for our overall wellness. A risk factor is characteristics or behaviours that influence your
chances of being injured or acquiring a disease—so you know how to manage your day
to day wellness.

Factors that affect wellness are-

1. Factors that contribute to disease-

 Risk factors will lead to disease that impact wellness.
 Factors that contribute to poor health but can be controlled:
o Unhealthy Lifestyle Choices
o Poor Environmental Quality
o Inadequate Health Care
  Hereditary cannot be controlled but managed.

2. Unhealthy lifestyle choices-

 Any bad habit that impacts your daily health choices will impact your overall
wellness.
 Habits like smoking, drinking excessively, too much stress, poor diet or lack of
physical activity are unhealthy choices.
 According to the Centers for Disease Control Prevention, lifestyle choices account
for HALF of the reasons people acquire diseases such as heart disease, cancer, and
stroke.

3. Poor Environmental Quality-

 Environmental quality refers to the physical world around you.
 When one’s environment is of poor quality due to pollution in air or water,
wellness is impacted.
 One’s food can also be contaminated due to improper refrigeration—knowing
about Safety and Sanitation is critical in keeping a person healthy.

4. Inadequate Health Care-

 When a person lacks access to health care, they are more at risk for acquiring
disease.
 Not going to the doctor for regular checkups, which are needed to evaluate
and maintain health can also put a person at risk.
 When a person does not share all medical issues or does not take the medical
advice given, they are at risk.

5. Heredity-
 It is important to note that 25% of factors that contribute to disease are
HEREDITY.
 Inheriting genes from your family is beyond your control.
  Knowing your family’s history of disease is VITAL to your overall wellness, so
you can think of ways to prevent.
 The best method to avoid diseases is to manage your wellness through diet
and exercise.

How can you promote your wellness?

 Health experts have identified that CHANGING BEHAVIORS can improve a
person’s quality of life.
 KNOWING the BENEFITS from changing various behaviors is a motivation for
many.
 CONTROLLING Risk Factors will also increase overall wellness.
 To live a quality life, a person should change and maintain the following:
 Diet
 Physical Activity
 Resisting Peer Pressure
 Improving your Physical Environment
 Stress Management
 Regular Visits to Doctor
 Getting Adequate Rest

b. Concept of Physical Education and its importance

Concept of Physical Education

Physical education is a component of education that takes place through movement. It

creates the opportunity for individual to learn and understand academic applications for
healthy lives. Physical education provides educational experiences that are movement
based and that contribute to a students’ comprehensive health status as well as other
areas of academic performance and achievement.
Definition of Physical Education

Physical education is the sum of those experiences which comes to individual through
movements.

-Oberteuffer

Physical education is the sum of man’s physical activities selected as to kind and
conducted as to outcomes.

-J.F Williams & C.L Brownell

Physical education is that phase of the whole field of education that deals with big muscle
activities and their related responses.

- J. B. Nash

Physical education is education through physical activities for the development of total
personality of the child and fulfilment and perfection in body, mind and spirit.

-J.P. Thomas

Physical education is the sum of the changes in the individual caused by experiences
centring on motor activity. - Rosalind Cassidy

Meaning-

Physical education is an integral part of total education process and has as its aims the
development of physically, mentally, socially and emotionally fit citizens through the
medium of physical activities that have been selected and planned to achieve specific
outcomes.
Aims of Physical Education

According to National Plan of Physical Education and Recreation, “the aim of physical
education must be to make every child physically, mentally and emotionally fit and also
to develop in him such personal and social qualities as will help him to live happily with
others and build him as a good citizen.” The main aims of physical education are-:

1. It understands that physical activity provides opportunities for enjoyment,

challenge, self-expression and social interaction.
2. It demonstrates understanding and respect for differences among people in
physical activity settings.
3. It applies movement concepts and principles to the learning and development of
motor skills.
4. It demonstrates responsible personal and social behaviour in physical activity
settings.
5. It achieves and maintains a health enhancing level of physical fitness.
6. It exhibits a physically active lifestyle.

Objectives of physical Education

Physical Development

 Foremost objective and related with physical development

 Development of organ systems such as circulatory system, digestive system,
nervous system, muscular system.
 Development in size, shape and efficiency of organic systems due to effects of
physical activities which are performed.

Mental Development

 Related to mental development of an individual

 Various physical activities need alertness of mind, deep concentration and
calculated movements.
  Through participation in various activities individual learns to draw certain
conclusions.
 Able to understand and faced situation in game.

Social Development

 Related to development of social traits, essential for better adjustment in life.

 Everyone needs leadership qualities.
 Player come closer to each other in spite of different culture, place etc.
 Better source of attaining qualities like fair play, cooperation, sympathy,
sportsmanship, courtesy.

Neuro -Muscular Co-ordination

 Concerned with better relationship between nervous system and muscular

system.
 Physical activities provide ample opportunities for the better neuro –muscular
system.
 Reaction time becomes less through participation in physical activities.
 Accuracy and smooth function of our body.
 Keep off fatigue during physical activities.

Emotional Development

 Emotions are vital for every individual but excess are always bad.
 One of the major objective responsible for developing/controlling various
emotions like fear, pleasure, hope, wonder, anger etc.
 By participating in various physical education programmes an individual starts
having control over his/ her emotions.

Development of Health

 Provide education about prevention of communicable diseases.

  Develops health related habits.
 There are various programmes about recreation.
 Modern physical education programmes reduce the stress, tension up to a large
extent to promote health of an individual.

Importance of Physical Education

Physical education is an integral part of the total education of every child. Quality physical
education programs are needed to increase the physical competence, health-related
fitness, self-responsibility, and enjoyment of physical activity for all students so that they
can be physically active for a lifetime.

Physical Education is of special importance to students.

1. They are great sources of pleasure to them.

2. They build the body and refresh their mind.
3. They train the mind in many virtues.
4. They teach the players discipline and team spirit
5. Physical education creates in students ‘the sporting spirit’. The students learn to
play fair and honourably and to keep the rules of the game.
6. They develop pluck and patience.
7. Physical education aims at bringing the best in the students.
8. Improves Physical Fitness that is muscular strength, flexibility, muscular
endurance, body composition and cardiovascular endurance.
9. Develops motor skills, which allow for safe, successful and satisfying participation
in physical activities.
10. Provides a wide-range of developmentally appropriate activities for all children.
11. Facilitates development of student responsibility for health and fitness.
 12. Quality physical education can influence moral development. Students have the
opportunity to assume leadership, cooperate with others; question actions and
regulations and accept responsibility for their own behaviour.
13. Physical activity becomes an outlet for releasing tension and anxiety, and
facilitates emotional stability and resilience.
14. Physical education can be a major force in helping children socialize with others
successfully and provide opportunities to learn positive people skills
15. Physical education instils a stronger sense of self-worth in children based on their
mastery of skills and concepts in physical activity. They can become more
confident, assertive, independent and self-controlled.
16. Gives children the opportunity to set and strive for personal, achievable goals.

c. Concept of Physical Fitness

Physical fitness is a general state of health and well-being and, more specifically,
the ability to perform aspects of sports, occupations and daily activities. Physical fitness
is generally achieved through proper nutrition, moderate-vigorous physical exercise, and
sufficient rest.
Physical Fitness is considered a measure of the body’s ability to function efficiently
and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases,
and to meet emergency situations.

The main concept of Physical fitness is F.I.T.T that is-

F.I.T.T. = Frequency, Intensity, Time, and Type
Frequency - how often you do physical activity.
Intensity - how hard you perform physical activity.
Time - how long do you do physical activity?
Type - what is the activity you are involved in?
Types of Physical Fitness-

Physical fitness comprises the 3s - stamina, strength and suppleness. One exercise can
benefit more than one area. For instance, jogging can improve your stamina and
suppleness at the same time. Most forms of sports, work, and recreational activities
include elements of aerobic fitness. A range of physical activities thus ensures total
fitness.

Stamina-:
Stamina or endurance involves the ability to sustain physical activity for prolonged
periods.
Generally speaking, any activity which lasts more than 12 minutes is considered aerobic.
The term "aerobic" implies that the oxygen utilization by the body was the principle factor
in accomplishing the task.

Strength Fitness-:
Stronger muscles can mean either more powerful muscles that can do better jobs (such
as lifting heavier objects) or muscles that will work longer before becoming exhausted
(stamina).
As you increase your muscle strength, you will notice that you can carry heavier grocery
bags more easily; pick up children without feeling as much strain; or carry heavy item
longer before becoming too tired to continue.

Suppleness-:
Your muscles are repeatedly shortened when they are used, especially when exercising.
They need to be slowly and regularly stretched to counteract the repeated shortening.
This stretching results in suppleness or flexibility - the ability to move joints and muscles
through their full range of motion. As you become more flexible, you will find it easier to
reach things on high shelves, to bend lower and perhaps, tie your shoe lace.
d. Concept of Physical activity, exercise and its types & benefits

Concept of Physical Activity

Physical activity is defined as any bodily movement produced by skeletal muscles
that require energy expenditure. Physical inactivity has been identified as the fourth
leading risk factor for global mortality causing an estimated 3.2 million deaths globally.
Regular moderate intensity physical activity – such as walking, cycling, or
participating in sports – has significant benefits for health. For instance, it can reduce the
risk of cardiovascular diseases, diabetes, colon and breast cancer, and depression.
Moreover, adequate levels of physical activity will decrease the risk of a hip or vertebral
fracture and help control weight.
Regular and adequate levels of physical activity in adults reduce the risk of
hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer,
depression and the risk of falls, improve bone and functional health, and are a key
determinant of energy expenditure, and thus fundamental to energy balance and weight
control.
Increasing physical activity is a societal, not just an individual problem. Therefore,
it demands a population-based, multi-sectoral, multi-disciplinary, and culturally relevant
approach.

Types of Physical Activity-

The four main types of physical activity are:
1. Aerobic
2. Muscle-strengthening
3. Bone-strengthening
4. Stretching.

Aerobic Activity-
Aerobic activity is the type that benefits your heart and lungs the most. Aerobic activity
moves your large muscles, such as those in your arms and legs. Aerobic activity is also
called “endurance activity”. Aerobic activity makes your heart beat faster than usual. You
also breathe harder during this type of activity. Over time, regular aerobic activity makes
your heart and lungs stronger and able to work better. Examples of aerobic activity are
running, swimming, walking, bicycling, dancing, doing jumping jacks etc.

Muscle-Strengthening Activity-
Muscle-strengthening activities improve the strength, power, and endurance of your
muscles. Muscle-strengthening activities also can be aerobic, depending on whether they
make your heart and lungs work harder than usual. For example, climbing stairs is both
an aerobic activity and a muscle-strengthening activity. Examples of muscle-
strengthening activities are doing push ups and sit ups, lifting weights, climbing stairs and
digging in the garden.

Bone-Strengthening Activity-
Bone-strengthening activities, your feet, legs, or arms support your body's weight, and
your muscles push against your bones. This helps make your bones strong. Bone-
strengthening activities also can be aerobic, depending on whether they make your heart
and lungs work harder than usual. For example, running is both an aerobic activity and a
bone-strengthening activity. Examples of bone-strengthening activities are running,
walking, jumping rope and lifting weights.

Stretching-
Stretching helps improve your flexibility and your ability to fully move your joints.
Examples of stretching are touching your toes, doing side stretches and doing yoga
exercises.

Benefits of Physical Activity-

The benefits of exercise extend far beyond weight management. Research shows
that regular physical activity can help reduce your risk for several diseases and health
conditions and improve your overall quality of life. Regular physical activity can help
protect you from the following health problems.
 Heart Disease and Stroke
Daily physical activity can help prevent heart disease and stroke by strengthening
your heart muscle, lowering your blood pressure, raising your high-density
lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein
(LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's
working capacity. Optimizing each of these factors can provide additional benefits
of decreasing the risk for Peripheral Vascular Disease.

 High Blood Pressure

Regular physical activity can reduce blood pressure in those with high blood
pressure levels. Physical activity reduces body fat, which is associated with high
blood pressure.
 Noninsulin-Dependent Diabetes
By reducing body fat, physical activity can help to prevent and control this type of
diabetes.
 Obesity

Physical activity helps to reduce body fat by building or preserving muscle mass
and improving the body's ability to use calories. When physical activity is combined
with proper nutrition, it can help control weight and prevent obesity, a major risk
factor for many diseases.

 Back Pain
By increasing muscle strength and endurance and improving flexibility and
posture, regular exercise helps to prevent back pain.
 Osteoporosis
Regular weight-bearing exercise promotes bone formation and may prevent many
forms of bone loss associated with aging.
 Self Esteem and Stress Management
Studies on the psychological effects of exercise have found that regular physical
activity can improve your mood and the way you feel about yourself. Researchers
 have found that exercise is likely to reduce depression and anxiety and help you
to better manage stress.

 Disability
Running and aerobic exercise have been shown to postpone the development of
disability in older adults.

Concept of Exercise
Exercise is physical activity that is planned, structured, and repetitive for the
purpose of conditioning any part of the body. Exercise is used to improve health, maintain
fitness and is important as a means of physical rehabilitation.
Exercise is useful in preventing or treating coronary heart disease, osteoporosis,
weakness, diabetes, obesity, and depression. Range of motion is one aspect of exercise
important for increasing or maintaining joint function. Strengthening exercises provide
appropriate resistance to the muscles to increase endurance and strength. Cardiac
rehabilitation exercises are developed and individualized to improve the cardiovascular
system for prevention and rehabilitation of cardiac disorders and diseases. A well-
balanced exercise program can improve general health, build endurance, and slow many
of the effects of aging.
When we talk about exercise, we nearly always refer to physical exercise. Exercise
is the physical exertion of the body - making the body do a physical activity which results
in a healthy or healthier level of physical fitness and both physical and mental health.
In other words, exercise aims to maintain or enhance our physical fitness and
general health. People exercise for many different reasons. Some of them are
strengthening muscles, optimizing the cardiovascular system, practicing specific and
athletic skills, controlling bodyweight, for fun, to win, to socialize and as a form of
escapism.
Types of Exercise-
Exercises are generally grouped into three types depending on the overall effect they
have on the human body:
1. Aerobic exercise
2. Anaerobic exercise
3. Flexibility exercise

1. Aerobic exercise
Aerobic (or cardiovascular exercise, a term attributed to this kind of exercise
because of its various benefits in cardiovascular health) refers to exercise that involves or
improves oxygen consumption by the body. Aerobic means "with oxygen", and refers to
the use of oxygen in the body's metabolic or energy-generating process. Many types of
exercise are aerobic, and by definition are performed at moderate levels of intensity for
extended periods of time. This intensity can vary from 50-80% of maximum heart rate.
There are various types of aerobic exercise. In general, aerobic exercise is one
performed at a low to moderate level of intensity over a long period of time. For example,
running a long distance at a moderate pace is an aerobic exercise, but sprinting is not.
Playing tennis, with near-continuous motion, is generally considered aerobic activity,
while doubles tennis, with their brief bursts of activity punctuated by more frequent
breaks, may not be predominantly aerobic. Examples are cycling, walking, running, hiking,
and playing tennis, focus on increasing cardiovascular endurance.

2. Anaerobic exercise

Anaerobic exercise is the type of exercise that enhances power and builds muscle
mass. Muscles trained under anaerobic conditions develop differently, leading to greater
performance in short duration, high intensity activities, which last up to about 2 minutes.
The most common form of anaerobic exercise is strength exercise. Strength
exercise is the use of resistance to muscular contraction to build the strength, anaerobic
endurance and size of skeletal muscles. There are many different methods of strength
training, the most common of which are weight and resistance exercise. These two types
of exercise use gravity (through weight stacks, plates or dumbells) or machines to oppose
muscle contraction, and the terms can be used interchangeably.

When properly performed, strength training can provide significant functional

benefits and improvement in overall health and well-being including increased bone,
muscle, tendon and ligament strength, toughness and endurance, improved joint
function, reduced potential for injury resulting from weak muscles, improved cardiac
function and elevated “good” HDL-cholesterol. It can also help maintain lean body mass
(important for individuals attempting weight loss), decrease the risk of osteoporosis, and
develop coordination and balance. Examples are weight training, increase short-term
muscle strength.

3. Flexibility

Flexibility exercises stretch your muscles and can help your body stay limber. Being
flexible gives you more freedom of movement for other exercises as well as for your
everyday activities. Exercises such as stretching improve the range of motion of muscles
and joints. Examples are shoulder and upper arm stretch, calf stretch and Yoga.

Benefits of Exercise-
Among the recognized benefits of doing regular exercise are:
 Stronger heart: the heart muscle is strengthened and enlarged, to improve its
pumping efficiency and reduce the resting heart rate.
 Increase of the total number of red blood cells in the body, to facilitate transport
of oxygen throughout the body
 Improved breathing: the muscles involved in respiration are strengthened, to
facilitate the flow of air in and out of the lungs.
 Improved muscle health: Aerobic exercise stimulates the growth of tiny blood
vessels (capillaries) in muscles. This helps our bodies more efficiently deliver
oxygen to muscles, can improve overall circulation and reduce blood pressure and
remove irritating metabolic waste products such as lactic acid from the muscles.
  Weight loss: Combined with a healthy diet and appropriate strength training,
aerobic exercise may help lose weight.
 Disease reduction: Extra weight is a contributing factor to conditions such as heart
disease, high blood pressure, stroke, diabetes and some forms of cancer. As
weight loss occurs, the risk of developing these diseases decreases. In addition,
weight-bearing aerobic exercise, such as walking, can reduce the risk of
osteoporosis and its complications. Low-impact aerobic exercises, such as
swimming, cycling and pool exercises, can help keep fit in those who have
arthritis, without putting excessive stress on joints.
 Improved immune system: People who exercise regularly are less susceptible to
minor viral illnesses such as colds and flu. It is possible that aerobic exercise helps
activate your immune system and prepares it to fight off infection.
 Improved mental health: Regular aerobic exercise releases endorphins, our
bodies’ natural painkillers. Endorphins also reduce stress, depression and anxiety.
 Increased stamina: Exercise may make us feel tired in the short term, i.e., during
and right after the activity, but over the long term it will increase stamina and
reduce fatigue.
 The exerciser gets stronger
 The exerciser experiences growth in muscle mass
 Strengthens bones
 Strengthens and protects the joints
 The exerciser can withstand a greater build-up of lactic acid and other waste
substances, and can eliminate them more rapidly.

The term "physical activity" should not be mistaken with "exercise". Exercise, is a
subcategory of physical activity that is planned, structured, repetitive, and purposeful in
the sense that the improvement or maintenance of one or more components of physical
fitness is the objective. Physical activity includes exercise as well as other activities which
involve bodily movement and are done as part of playing, working, active transportation,
house chores and recreational activities.
 UNIT II- Components of Physical Fitness

a. Concept of components of Physical Fitness

Physical fitness is defined as being in a general state of health and well-being or

specifically the ability to perform aspects of sports or occupations.
Being at a high level of physical fitness can be achieved through a combination of daily
physical activity, exercise, and a healthy diet. The 11 components of physical fitness play
an important role in one’s daily activities. Improving upon all areas of physical fitness will
help you to improve daily activities and maintain a healthy lifestyle.
It is important to know that all components of physical fitness can be improved
no matter what stage of life. Children, teens, adults, and the elderly will see
improvements in all aspects of physical fitness if the proper exercises and training
techniques are implemented into daily exercise routines. Once proper training
techniques are established, then exercise consistency, mental focus, and discipline will
be most important for improving individuals’ overall physical fitness levels.

The 11 components of physical fitness are comprised of 5 components that are

considered the “most important” for being healthy and physically fit and 6 components
that are more skill-related.

11 Components of Physical Fitness that are-

1. Strength - the extent to which muscles can exert force by

contracting against resistance (e.g. holding or restraining an object
or person)
2. Power - the ability to exert maximum muscular contraction
instantly in an explosive burst of movements. The two components
of power are strength and speed. (e.g. jumping or a sprint start)
3. Agility - the ability to perform a series of explosive power
movements in rapid succession in opposing directions (e.g. ZigZag
running or cutting movements)
4. Balance - the ability to control the body's position, either
stationary (e.g. a handstand) or while moving (e.g. a gymnastics
stunt)
5. Flexibility - the ability to achieve an extended range of motion
without being impeded by excess tissue, i.e. fat or muscle (e.g.
executing a leg split)

6. Muscle Endurance - a single muscle's ability to perform sustained

work (e.g. rowing or cycling)

7. Cardiovascular Endurance - the heart's ability to deliver blood to

working muscles and their ability to use it (e.g. running long
distances)

8. Strength Endurance - a muscle's ability to perform a maximum

contraction time after time (e.g. continuous explosive rebounding
through an entire basketball game)

9. Co-ordination- the ability to integrate the above listed

components so that effective movements are achieved.

10. Body Composition- It means the ratio of muscle to fat in the body.
11. Reaction Time- How quickly an individual respond to a stimulus.
Reaction time is a skill-related component of physical fitness.
 b. Concept and components of HRPF

The definition of health-related fitness involves exercise activities that you do in order
to try to improve your physical health and stay healthy.

The components of Health related fitness are a basis from which to measure our general
wellbeing. It is the aim of exercise to improve our capabilities in each of these areas.
Different sports will be more demanding in some, and less demanding in others, but
athletes usually strive to achieve a reasonable level of health fitness in each area.
There are five health related components of fitness. These are Cardiovascular Endurance,
Muscular Strength, Flexibility, Muscular Endurance, Body Composition.

1. Cardiovascular Endurance-
Cardiovascular endurance is also referred to as aerobic fitness, and is a measure of the
athlete’s ability to continue with exercise which places demands on the circulatory and
respiratory system over a prolonged period of time. This occurs in activities such as
running, walking, cycling and swimming.
2. Muscular Strength-
Muscular strength is the maximal force that can be applied against a resistance. It could
be measured by the largest weight a person could lift. or the largest body they could push
or pull.
3. Flexibility-
Flexibility is the measure of free movement in a person’s joints. This is especially
important in gymnastics.
4. Muscular Endurance-
Muscular endurance differs from muscular strength in that it is a measure of a person’s
ability to repeatedly apply maximal force, for example in a series of press ups, over a
period of time.
5. Body Composition-
Body composition is usually measured by the percentage body fat a person carries.
 c. Concept and components of SRPF

The abilities or components of skill related fitness are not the skills associated with
any particular sport, such as running, catching, tackling or kicking, but are the underlying
skills which are brought to bear when participating in a sport.

Six Components of Skill-Related Fitness

There are six skill-related fitness components: agility, balance, coordination, speed,
power, and reaction time. Skilled athletes typically excel in all six areas.

1. Agility- the ability to change direction quickly while the body is in motion. For
example, changing directions to hit a tennis ball.

2. Balance-the ability to keep an upright posture while standing still or moving. For
example, in-line skating & stretching.
 Static Balance- the ability to maintain one’s equilibrium in a fixed position.
 Dynamic Balance- the ability to maintain one’s equilibrium while the body is in
motion.
 Equilibrium- a state in which opposing forces or actions are balanced so that one
is not stronger or greater than the other.

3. Coordination- the ability to use your senses together with your body parts, or to
use two or more body parts together. For example, dribbling a basketball. Using
hands and eyes together is called hand-eye coordination.

4. Power- the ability to perform one maximum effort in a short period of time as
possible. For example, fullbacks in football muscling their way through other
players and speeding to advance the ball and volleyball players getting up to the
net and lifting their bodies high into the air.
 5. Reaction Time-the ability to react or respond quickly to what you hear, see, or
feel. For example, an athlete quickly coming off the blocks early in a swimming or
track relay, or stealing a base in baseball.

6. Speed- the ability to perform a movement or cover a distance in a short period of

time. Many sports rely on speed to gain advantage over your opponents. For
example, a basketball player making a fast break to perform a lay-up, a tennis
player moving forward to get to a drop shot, and a football player out running the
defence to receive a pass.

d. Importance of Physical Education in developing physical fitness

components

Introduction

Physical education refers to the process of imparting systematic instructions in

physical exercise, sports, games, and hygiene. The term is generally used for the physical
education programs at school and colleges. Physical education forms an important part
of modern education. In every modern school and colleges, after class work, students join
various sports and games. The students generally take to all kinds of physical activities
and show a great deal of interest in them.

Physical Education is an integral part of the total education of every child.

Therefore, every student should have the opportunity to participate in a quality physical
education program. It is the role of quality physical education programs to help students
develop health-related fitness, physical competence in movement activities, cognitive
understanding, and positive attitudes toward physical activity so that they can adopt
healthy and physically active lifestyles. Physical education is also important because they
provide learning experiences that meet a student’s developmental needs, which in turn
helps to improve the mental alertness, academic performance, readiness, and
enthusiasm for learning.
 According to the National Association for Sport and Physical Education (NASPE)
guidelines, a high-quality physical education program includes the following components:
opportunity to learn, meaningful content, and appropriate instruction.

Physical education provides the students with the following importance:

 Skill development – Develops motor skills that allow for safe, successful, and
satisfying participation in physical activities.

 Regular, healthful physical activity – Provides a wide range of developmentally

appropriate activities for all children and youth. It encourages young people to
choose to be physically active and aware of the benefits.

 Improved physical fitness – Improves the health-related components of physical

fitness (cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition).

 Support of other subject areas – Reinforces knowledge learned in/across the

curriculum and serves as a laboratory for application of content in science, math,
and social studies, communication skills, and literacy.

 Self-discipline – Facilitates development of responsibility for personal health,

safety, and fitness.

 Improved judgment – Influences moral development and students assume

leadership roles, cooperate with others, and accept responsibility for their own
behaviour.

 Stress reduction – Physical activity becomes an outlet for releasing tension and
anxiety and facilitates emotional stability and resilience.
 UNIT III- Testing Physical fitness

a. Tests for measuring Cardiovascular Endurance

The following tests of cardio-vascular endurance are-

 Harvard Step Test

 Tuttle Pulse Ratio Test
 Run-Walk Test
 Maximum Oxygen Uptake Testing

Harvard Step Test

Brouha (1943) constructed a very simple and promising field test for measuring
cardiovascular endurance by using available and inexpensive equipment.
The Harvard step test is a type of cardiac stress test for detecting and diagnosing
cardiovascular disease. It also is a good measurement of fitness and a person's ability to
recover after a strenuous exercise. The more quickly the heart rate returns to resting, the
better shape the person is in.

 Equipment required: step or platform 20 inches / 50.8 cm high, stopwatch,

metronome or cadence tape.

 Test Administration: The athlete steps up and down on the platform at a rate of
30 steps per minute (every two seconds) for 5 minutes or until exhaustion.
Exhaustion is defined as when the athlete cannot maintain the stepping rate for
15 seconds. The athlete immediately sits down on completion of the test, and the
total numbers of heart beats are counted between 1 to 1.5 minutes after finishing
(see measuring heart rate). This is the only measure required if using the short
form of the test. If the long form of the test is being conducted, there is an
additional heart rate measures at between 2 to 2.5 minutes, and between 3 to 3.5
minutes. See some videos of Harvard Step tests being performed.
  Scoring: The pulse of all the 3 half minute counts recorded are added together
and the Fitness Index score is determined by the following equations.

Fitness Index (F.I) = (100 x test duration in seconds) divided by (2 x sum of heart beats
in the recovery periods).
For example, if the total test time was 300 seconds (if completed the whole 5 minutes),
and the number of heart beats between 1-1.5 minutes was 90, between 2-2.5 it was 80
and between 3-3.5 it was 70, then the long form Fitness Index score would be: (100 x 300)
/ (240 x 2) = 62.5. Note: you are using the total number of heart beats in the 30 second
period, not the rate (beats per minute) during that time.

Rating fitness index

Excellent > 96

Good 83 – 96

Average 68 – 82

low average 54 – 67

Poor < 54

b. Tests for measuring Muscular Strength and Endurance

The following tests of Muscular Strength are-

 Phillip’s JCR Test
 Kraus- Weber- Strength Test
 Rogers strength Test
Phillip’s JCR Test-
This test also measures the General Motor ability of the subjects with respect to power,
speed, agility and muscular endurance. The test consists of three items namely vertical
jump (J), Chinning (C) and shuttle run (R).

Equipment required: Vertical jump board or marked wall, marking chalk powder,
stopwatch, chinning bar, 2 wooden blocks (2” *2” *4”).

Test Administration: The test procedure of each item is given below.

i. Vertical Jump: - The subject is asked to stand erect facing the board. His/her
dominant hand’s fingertips are marked with chalk powder and the subject is asked
to raise the marked fingertips to a maximum height on the blackboard without
lifting the heels so as to mark his/her maximum reach point. The fingertips are re
chalked. With the chalked hand side towards the wall, a vertical jump is to be
performed by the subject to make another mark at the maximal height of the
jump. The subject is not allowed to run or hop. However, the subject is properly
instructed to take a good jump by bending knees and swinging the arms. The
subject may be give three to five trails at his/her will and the best performance is
considered.
Scoring: - The maximum distance (among all the trails) between the reaching
height and the jumping height provide the score of the test.

ii. Chinning (Pull ups): -

 Pull- ups for Boys- The bar is located at such a height so that the feet of the tallest
subject do not touch the ground while hanging on the chinning bar. The subject is
asked to hang from the bar by his hands with forward grip and to chin up by pulling
himself up until his chin is above the bar. Then he has to lower the body until his
arms are straight and is asked not to use kick or jerky motion. If he does not
straighten his arms completely when lowering the body or if he kicks, jerks or
 keeps (keeping one’s chin on the bar) in performing the movement, then half
counts are recorded.
Scoring: - The number of complete pull-ups plus one half of the half counts (if any)
constitute the scoring.

 Pull- ups for Girls- Either an adjustable horizontal bar or one bar of the parallel
bar which permits convenient raising and lowering, is used for this test item. A
mat is laid on the floor to prevent the feet from slipping. The bar is adjusted to a
height equal to the level of the sternum of the subject so that each has to pull
approximately the same portion of her weight. The subject grasps the bar with
palms outward and slides her feet under the bar until the body and arms form
nearly a right angle when body is held straight. The weight rests on the heels. The
subject is asked to pull- up to the bar with the body keeping straight as many times
as possible. If the body sags, if the hips rise or if the subject does not pull
completely up or go completely up or go completely down, half credits are given,
up to four half credits.
Scoring: - The number of complete pull-ups plus one half of the half counts (if any)
constitute the scoring.

iii. Shuttle Run- Two parallel lines are marked on the floor 10 yard apart or the width of
the regular volleyball court may be used for the test. The two wooden blocks are placed
behind one of the lines. The subject is asked to start from behind the line other than the
one behind which the wooden blocks are placed. On the signal ready? go, the timer starts
the watch and the subject runs towards the block, picks-up one block, runs back to the
starting line, places the block behind the starting line, turns back and picks –up the second
block is placed on the ground the timer stops the watch and records the time.

Scoring: Two trails are allowed to each subject with some rest in between. The time of
the better of the two trails is recorded to the nearest 10 th of the second as a score of the
test item.
 c. Tests for measuring Flexibility

The following tests of Flexibility are-

 Sit and Reach Test
 Bridge-up Test

Sit and Reach Test-

The sit and reach test is a common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles. This test is important as because
tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back
pain. This test was first described by Wells and Dillon (1952) and is now widely used as a
general test of flexibility.
 Equipment required: sit and reach box (or alternatively a ruler can be used, and a
step or box).
 Test Administration: This test involves sitting on the floor with legs stretched out
straight ahead. Shoes should be removed. The soles of the feet are placed flat
against the box. Both knees should be locked and pressed flat to the floor - the
tester may assist by holding them down. With the palms facing downwards, and
the hands on top of each other or side by side, the subject reaches forward along
the measuring line as far as possible. Ensure that the hands remain at the same
level, not one reaching further forward than the other. After some practice
reaches, the subject reaches out and holds that position for a one-two seconds
while the distance is recorded. Make sure there are no jerky movements.
 Scoring: Each subject is given three trails and the highest score nearest to an inch
is recorded and 10 inches are subtracted from the recorded reading to obtain the
flexibility score which is compared with the standards given the table.
 Male Female Evaluation
(Age 17-22 yrs.) (16-21 yrs.) standards
(Performance score
in inches)
7 or above 8 or above Excellent
5 to 6 6 to 7 Good
3 to 4 4 to 5 Above average
1 to 2 1 to 3 Average
0 to -1 0 to -1 Below average
-2 or below -2 or below Poor

d. Tests for measuring Body Composition

The following tests of Body Composition are-
 Body Mass Index (BMI)
 Skinfold measurement

Body Mass Index (BMI)-

The body mass index (BMI) is a statistic developed by Adolphe Quetelet in the
1900’s for evaluating body mass. It is not related to gender and age. It uses the same
formula for men as for women and children.

The body mass index is calculated based on the following formula:

Bodyweight in kilograms divided by height in meters squared or centimetres squared i.e.

BMI = x KG / (y M * y M)

Where:
x=bodyweight in KG
y=height in m

Example for 175 cm height and 70 kg weight:

BMI = 70 / (1.75 * 1.75) = 22.86

BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
UNIT IV- Effect of Exercise on Various Body Systems

a. Effect of exercises on Musculoskeletal System

The effects of exercise on the musculoskeletal system are the greatest benefits people
can ask for to maintain effectiveness of muscle and bone activities.
The effects of exercise on the muscular system and then with the skeletal system are-

Muscles
With exercise, the weight or stress you’ve induced to the muscles can create
resistance and then contraction of the muscles can be elicited. These contractions enable
the muscles to increase in size significantly. Along with the increase in size is the increase
in strength as well. Continuous exercise, coupled with weight bearing activities,
hypertrophy, and medical term for increase in muscle size, of the muscles will be evident.
You can just imagine why body builders have huge bulk of muscles all over their body.
They tend to carry heavy barbells, dumbbells, and all you can think of, which create
greater resistance, leading to a more solid contraction, resulting to greater muscle size
and strength. That also explains why runners have well defined legs, swimmers with
broad shoulders, basketball players with solid biceps and triceps, and many more.

Bones
Benefits of exercise on the skeletal system are also very interesting. Continuous
physical stress stimulates osteoblastic deposition and calcification of bones. Osteoblasts
are cells responsible for the formation of bones, while calcification is the process wherein
there is a build-up of calcium salts causing the bone to harden. Given these facts, a person
can be assured that inducing physical stress through exercise helps in developing stronger
bone tissues. That explains why people who do physical activities, especially athletes,
don’t easily get injured. Well, that also shows why inactive people have weaker bones,
making them susceptible to all sorts of physical injuries.
Ligaments
Ligaments are strong bonds of connective tissues that attach bones to bones. They
are made up of collagen fibres that give them their strength. They usually encapsulate a
joint to provide additional strength and stability with joint movement. Without exercise,
the ligaments can loosen up. Exercise can help them maintain their power and durability.

Tendons
Tendons form the ends of the muscles which hold the muscles to the bones. The
fibres of the tendons are long, and are very strong that they can transmit immense forces
without damaging themselves. Most medical resources would agree that tendons
function as springs i.e., they are strong, they can stretch and expand, and they can recoil.
The stretching and recoil thing suggests the transmission of force produced by muscles
to the bones. Exercise can amplify their strength, preventing them from becoming
physically injured.

Cartilage
Cartilage is a semi-smooth tissue that forms a cap at the ends of the bones. It
provides support by protecting the bones against weight bearing actions. Cartilage should
be engaged with joint movement and weight bearing exercises for it to remain healthy.
Such exercises keep the cartilage from becoming thin and damaged, which can make
them vulnerable to injury or degenerative joint disease.

Joints
Joints hold the bones together while allowing movement between them. The
degree of joint movement is called range of motion, or ROM. Exercises for the joints
include range of motion exercises. These develop the extent of joint movements without
feeling any discomfort.

The effects of exercise on the musculoskeletal system are beneficial for optimum
physical functioning of the body. However, it should be done in moderation, especially
within one’s cardiac tolerance. Exercise can stress the entire body not just the
musculoskeletal system. Moreover, excessive exercise may induce injury to
musculoskeletal structures. Rest periods may also be helpful to relax the structures
involved, as well as to regain energy lost with exercise.

b. Effect of exercise on Circulatory System

The effects of exercise or any physical activity on the human circulatory system (which
includes the blood and the heart) depend on the:
 Type of physical activity e.g. walking, playing tennis
 Intensity of the activity e.g. gentle slow walk or 100m sprint
 Duration of the activity e.g. 30 mins or 4 hours

The effects of physical activity on the heart and circulation of blood around the body can
be considered in terms of both the short term and long term changes due to exercise:
 Short term effects of physical exercise typically result from occasional bursts of
extra physical activity.
 Long term effects of physical exercise are the result of frequent physical activity
of at least moderate and preferably high intensity e.g. activities that involve using
lots of muscles and energy and increasing one's heart-rate during the activity
itself - often for at least 20-30 minutes.

The effects of exercise on circulatory system are-

1. Heart increases in size.
2. Pulse rate "at rest" decreases.
3. Stroke volume increases - meaning that the heart pumps more blood with each stroke.
4. Heart-rate (pulse) returns to its "resting rate" more quickly after periods of intense
activity
5. Over the long term risk of coronary artery disease is generally reduced.
6. Quantity of red blood cells increases, improving the ability of the blood to transport
oxygen around the body.
7. Blood supply to the muscle fibres is improved by more capillaries becoming available
to take blood to the muscle tissues.
3. The efficiency of return of de-oxygenated blood to the heart is also improved e.g. long
cycle or cross-country skiing race

c. Effect of exercises on Respiratory System

Respiratory System consists of a series of body parts including the lungs, diaphragm
and nasal cavity. The respiratory system is responsible for transporting oxygen and
carbon dioxide to and from muscles and tissues. During exercise, the respiratory system
increases to meet the demands of the working muscles. The respiratory system also uses
the cardiovascular system -- heart, blood and blood vessels -- to transport oxygen and
carbon dioxide.

Heart Rate
During exercise, your adrenal gland increases production of adrenaline and
noradrenaline that directly affect the heart and the ability to transport oxygen and carbon
dioxide throughout the body. The hormones then directly influence the sympathetic
nerves to stimulate the heart to beat stronger for increased stroke volume and faster for
increased heart rate and an overall increase in cardiac output.

Oxygen Transport
To meet the increasing oxygen demands from the working muscles, additional
oxygen must be transported through the blood vessels. During exercise, the sympathetic
nerve stimulates the veins to constrict to return more blood to the heart. This blood is
carrying carbon dioxide from the muscles and can increase the total stroke volume of the
heart by 30 to 40 percent.

Respiratory Rate
With an increased amount of oxygen and carbon dioxide transport, your
respiratory rate -- rate of breathing -- also increases. This increase is also influenced by
the sympathetic nerves stimulating the respiratory muscles to increase the rate of
breathing. At rest, your respiratory rate is about 14 per minute but can increase to 32 per
minute during exercise. The increased respiration rate allows more oxygen to reach the
lungs and blood to be delivered to the muscles.

Long Term Response

A long-term respiratory system response to exercise involves several physiological
adaptations. These adaptations are-
 Increase in overall efficiency of the respiratory system to gather, transport and
deliver oxygen to the working muscles
 Through exercise and training, the effectiveness of the respiratory system and
VO2 max improve.

d. Effect of exercises on Glandular System

The Glandular Systems are the communication network that regulates our ambitions
and emotions, promotes growth and sexual identity, helps to control body temperatures,
assists in the repair of broken tissue, and helps our bodies to generate energy.
Our glandular systems communicate using chemical substances called hormones. These
hormones can stimulate reactions within the body that can last from a few hours to
several days.
There are two types of glands that make up our glandular system.
 EXOCRINE Glands - These types of glands secrete fluids throughout a duct or tube
that usually lead to an outside surface like our skin, tear glands, and salivary
glands.
 ENDOCRINE Glands - These glands are ductless and secrete hormones directly
into the bloodstream. Our bloodstream carries these hormones to tissues or
organs where they stimulate some sort of action.
The major Endocrine Glands are:
 Pineal
 Hypothalamus
 Pituitary
 Thyroid
  Thymus
 Adrenal
 Pancreas
 Gonads

Effects of Exercise on Glandular System-

Metabolic Rate
Exercise, particularly heavy weightlifting, stimulates the release of luteinizing
hormone from your anterior pituitary gland that triggers testosterone production.
Exercise that involves intense bursts of energy also stimulates the release of thyroxine
from your thyroid gland. Exercise can help you control or reduce your weight because
testosterone and thyroxine speed up your metabolism.

Blood Sugar
Insulin is a hormone that regulates your glucose, or blood sugar, by transporting
it to muscles and tissues that use glucose for energy. Excessive insulin in your blood
reduces your sensitivity to insulin and can lead to diabetes. More glucose stays in the
blood when insulin sensitivity goes down, and high blood glucose can cause nausea,
vomiting, shortness of breath, organ failure, and circulation problems and can lead to
coma if left untreated. Exercise might increase your insulin sensitivity by reducing blood
concentrations of insulin. Blood insulin levels begin decreasing after 10 minutes of
aerobic exercise, and weight training might increase your sensitivity to insulin at rest.