I. Essay.

Answer the following questions:

1. What do you expect from this course subject?
: I do really have many expectations in this course subject. In the first instance, to learn more
about exercise and physical activity and I am looking forward to have a good relationship with
my instructor and my classmates.
2. What is exercise? (Own definition)
: For me, exercise is to do an activity that helps our body to maintain our stamina, to keep us
healthy, making our muscles and bone stronger and help us to prevent in any chronic diseases.
3. What makes up a good/best exercise?
: Always to have a good plan that may also help you to manage your time, before doing
exercise check your vital status and try to identify what activity that suits your capacity, don’t
forget to keep your body hydrated and always stick to your plan.
4. How did our ancestors come up with exercise?
: They were coming up with exercise through observing, performing, and studying how physical
activity can be beneficial to our general health, how to improve our metabolism and muscle
tissues. Moreover, they came up also with differentiating a types of exercise that discusses the
positive and negative effect of having a physical activity.
5. What are the benefits of exercise?
: The benefits are improving our general health, metabolism, balanced our four body humors,
can also prevent chronic diseases, can aid diabetes, it may also minimizes pain for those who
experience Osteoporosis and can be a treatment for anxiety and depression.
6. If you name one exercise that could relate to your personality, what would it be and why?
: Weightlifting because sometimes I feel like there something that I can’t lift on my own, my
problems and the run of my surroundings. I need someone who can be with me through ups
and down and to help me lift my burdens.
7. Differentiate the two types of exercise.
: Sport Exercise and Clinical Exercise
8. To what extent that a certain exercise may be dangerous?
: If you push yourself too much towards on your plans to have a good body figure and looking
forward for your achievements. Doing exercise moderately is good enough however doing
exercise too much are too risky and dangerous that’s why plan it perfectly and be responsible of
handling to your body.
9. What are the factors why humans do not want to engage physical exercises?
: They almost spend their time using Smartphones, they don’t have enough time to have an
exercise. We all know that we are now in the new century where technology-based is most
important in terms of having conversations and interacting with other people. And they found it
that exercise is no longer interesting .
10. Cite 3 myths about exercise and explain each.
: 1. Drinking cold waters can help burns fat, the truth it is thought that the body expends more
energy to heat the water to its core temperature.
2. You can eat ever you want as long as you do exercise, the truth It is essential to exercise and
eat well in order to lose weight and stay healthy.
3. No Pain, No Gain, the truth is you can feel a slight discomfort but you should not feel so sore
that it affects your day.

II. History. Create a timeline about the history of exercise physiology. (It depends to
what kind of timeline you would make. It would be fishbone timeline, table timeline, etc.)
III. Gather Literatures!

Exercise Physiology versus Inactivity Physiology: An

Essential Concept for Understanding Lipoprotein
Lipase Regulation

Most of the public health concern is concentrated in the least active 20% to 30% of the
population, and the number of very inactive people is growing rapidly. There is a need to identify
at the cellular and molecular level the causal links explaining why physical inactivity raises the
risk of coronary heart disease (CHD) by negatively impacting disease susceptibility proteins.
The trend in recent years has been a shift away from promoting only the stereotypical
endurance exercise training paradigm toward physical activity for enhancing health and avoiding
the diseases caused by physical inactivity (8). The epidemiologic evidence showing that
structured sessions of continuous high-intensity exercise are not essential for preventing
disease caused by inactivity actually dates back to the classic vocational studies. What was
interesting about some of those studies is that they contrasted disease outcomes between
sedentary people with co-workers who were unintentionally exposed to enough repetitive
physical activity throughout the course of each day to prevent coronary artery disease and
mortality significantly. Those studies are consistent with the consensus statements that recently
have deemphasized the necessity for intense exercise while emphasizing the benefit of
maintaining moderate activity every day. There also has been much interest in the idea of
accumulating as many minutes of moderate muscular activity throughout the day as possible,
sometimes referred to as active living.
Epidemiologic studies of physical inactivity indicate that the greatest disease and
mortality rates are in the least active people (Fig. 1), and thus understanding the physiological
and molecular responses to inactivity is of high significance. Furthermore, it has been
suggested that the steep improvements in disease likely would come from accumulating
significant amounts of activity on most days, even if the intensity is moderate enough to reduce
chances for injury and recidivism (7). However, there is less research that has sought to provide
plausible cellular and molecular mechanisms regulating proteins that modify the risk of
metabolic and cardiovascular diseases during inactivity. In this review, a good example of very
potent effects of physical inactivity is illustrated.
Challenging a Dogma of Exercise Physiology

A widely cited recommendation is that to elicit valid maximal oxygen uptake

(V̇O2max) values, incremental exercise tests should last between 8 and 12 minutes. However, this
recommendation originated from the findings of a single experimental study conducted by
Buchfuhrer et al. in 1983. Although this study is an important contribution to scientific
knowledge, it should not be viewed as sufficient evidence to support the recommendation for
eliciting valid V̇O2max values.
At least eight studies have reported that durations as short as 5 minutes and as
long as 26 minutes elicit V̇O2max values similar to those derived from tests of 8–12 minutes’
duration. Two studies reported that the shorter test protocols elicited significantly higher
V̇O2max V̇O2max values determined during tests of 8–12 minutes than during more prolonged tests,
the prolonged tests were associated with maximal treadmill grades of 20–25%, compared with
6–10% in the shorter tests. Therefore, intolerable treadmill grades, rather than the prolonged
test duration, may have limited the ability to elicit V̇O2max.
In view of the available evidence, test administrators, reviewers and journal
editors should not view 8–12 minutes’ duration for incremental exercise tests as obligatory for
valid V̇O2max determination. Current evidence suggests that to elicit valid V̇O 2max values, cycle
ergometer tests should last between 7 and 26 minutes and treadmill tests between 5 and 26
minutes. This is dependent on the qualification that short tests are preceded by an adequate
warm-up and that treadmill grades do not exceed 15%. Current research is too limited to
indicate appropriate test duration ranges for discontinuous test protocols, or protocols
incorporating high treadmill grades.
Time to move beyond a brainless exercise physiology:
the evidence for complex regulation of human
exercise performance

In 1923, Nobel Laureate A.V. Hill proposed that maximal exercise performance is
limited by the development of anaerobiosis in the exercising skeletal muscles. Variants of this
theory have dominated teaching in the exercise sciences ever since, but 90 years later there is
little biological evidence to support Hill’s belief, and much that disproves it. The cardinal
weakness of the Hill model is that it allows no role for the brain in the regulation of exercise
performance.
As a result, it is unable to explain at least 6 common phenomena, including (i)
differential pacing strategies for different exercise durations; (ii) the end spurt; (iii) the presence
of fatigue even though homeostasis is maintained; (iv) fewer than 100% of the muscle fibers
have been recruited in the exercising limbs; (v) the evidence that a range of interventions that
act exclusively on the brain can modify exercise performance; and (vi) the finding that the rating
of perceived exertion is a function of the relative exercise duration rather than the exercise
intensity. Here I argue that the central governor model (CGM) is better able to explain these
phenomena. In the CGM, exercise is seen as a behaviour that is regulated by complex systems
in the central nervous system specifically to ensure that exercise terminates before there is a
catastrophic biological failure. The complexity of this regulation cannot be appreciated if the
body is studied as a collection of disconnected components, as is the usual approach in the
modern exercise sciences.