EXERCISE PHYSIOLOGY

For Fitness and Personal Trainers

International Academy of Sports Science & Technology

WWW.IASST.ACADEMY
EXERCISE
PHYSIOLOGY

Exercise physiology is the study of how the body responds

and adapts to physical activity and exercise. It explores the
physiological changes that occur during exercise, including
cardiovascular, respiratory, muscular, and metabolic
responses. Exercise physiologists examine the mechanisms
behind these responses, as well as the long-term effects of
exercise on overall health, performance, and disease
prevention
The study of exercise
physiology is highly
relevant for fitness
trainers for several
reasons:
Understanding Exercise Responses

Fitness trainers need to have a solid understanding of how

the body responds to exercise. Knowledge of exercise
physiology allows trainers to explain the physiological effects
of different exercise modalities, such as cardiovascular
improvements, muscular strength gains, and metabolic
adaptations. This knowledge enables trainers to educate their
clients about the benefits of exercise and set realistic
expectations
The study of exercise
physiology is highly
relevant for fitness
trainers for several
reasons:
Individual Program Design

Exercise physiology provides insights into the physiological

needs and limitations of individuals. By considering factors
such as age, fitness level, health conditions, and training
goals, trainers can design individualized exercise programs
that optimize benefits while minimizing risks. Knowledge of
exercise physiology allows trainers to prescribe appropriate
exercise intensity, duration, frequency, and progression
based on the client's physiological capacity and desired
outcomes
The study of exercise
physiology is highly
relevant for fitness
trainers for several
reasons:
Monitoring and Assessment

Understanding exercise physiology enables fitness trainers to

monitor and assess their clients' progress and fitness levels
effectively. Trainers can use various physiological measures,
such as heart rate, blood pressure, oxygen consumption, and
muscular strength, to evaluate performance and adapt
exercise programs accordingly. This allows trainers to track
improvements, identify plateaus, and make necessary
adjustments to maximize training effectiveness.
The study of exercise
physiology is highly
relevant for fitness
trainers for several
reasons:
Injury Prevention

Exercise physiology knowledge helps trainers identify

potential risks and implement strategies to prevent injuries
during exercise. By understanding factors such as
biomechanics, load management, and neuromuscular
control, trainers can teach proper exercise technique,
prescribe appropriate warm-up and cool-down routines, and
incorporate injury prevention exercises to reduce the risk of
exercise-related injuries.
The study of exercise
physiology is highly
relevant for fitness
trainers for several
reasons:
Metabolic Health and Weight Management

Exercise physiology provides insights into the metabolic

responses to exercise and the effects on weight management
and metabolic health. Trainers can utilize this knowledge to
design exercise programs that optimize fat burning, improve
insulin sensitivity, and promote overall metabolic health. They
can educate clients about the role of exercise in weight
management, energy balance, and disease prevention
The study of exercise
physiology is highly
relevant for fitness
trainers for several
reasons:
Performance Enhancement

Exercise physiology knowledge is essential for trainers

working with athletes or individuals aiming to improve athletic
performance. By understanding the physiological demands of
specific sports or activities, trainers can design training
programs that target the relevant energy systems, enhance
aerobic and anaerobic capacities, optimize muscular strength
and power, and improve sport-specific skills.
The study of exercise
physiology is highly
relevant for fitness
trainers for several
reasons:

In summary, studying exercise physiology equips fitness

trainers with a solid understanding of how the body responds
and adapts to exercise. This knowledge allows trainers to
design individualized programs, monitor progress, prevent
injuries, optimize metabolic health, and enhance
performance. By applying exercise physiology principles,
trainers can provide safe, effective, and evidence-based
guidance to their clients, leading to improved fitness
outcomes and overall well-being.
Energy Systems

The human body utilizes three primary energy systems to

produce ATP (adenosine triphosphate), which is the energy
currency for cellular activities. These energy systems differ in
terms of the substrates they use, the rate at which they
produce ATP, and their capacity for providing energy.
Energy Systems

Here are the characteristics of each energy system

Phosphagen (ATP-PCr System)

The phosphagen system is the immediate source of energy
for high-intensity, short-duration activities. It relies on stored
phosphocreatine (PCr) to rapidly regenerate ATP. It does not
require oxygen and operates anaerobically. This system is
characterized by its rapid but limited energy supply, providing
energy for approximately 8-12 seconds of maximal effort

Examples of activities utilizing the phosphagen system

include short sprints, powerlifting, and high-intensity
weightlifting
Energy Systems

Here are the characteristics of each energy system

Glycolysis ATP
Glycolysis is the breakdown of glucose or glycogen to
produce ATP. It can occur both aerobically (with oxygen) and
anaerobically (without oxygen). Aerobic glycolysis occurs in
the presence of oxygen and is a slower but more efficient
process, producing a larger amount of ATP
Anaerobic glycolysis occurs when oxygen supply is limited,
leading to the production of lactate as a byproduct
The glycolytic system provides energy for activities of higher
intensity and longer duration than the phosphagen system,
typically up to 2 minutes of maximal effort. Examples of
activities relying on the glycolytic system include 400-800
meter runs, intense circuit training, and high-intensity interval
training (HIIT)
Energy Systems

Here are the characteristics of each energy system

Aerobic System (Oxidative System)

The aerobic system utilizes oxygen to produce ATP through
the breakdown of carbohydrates, fats, and, to a lesser extent,
proteins. It provides a sustained and plentiful supply of ATP,
making it the primary energy system for endurance activities

The aerobic system is highly efficient and can generate ATP

for prolonged durations, ranging from several minutes to
hours, depending on the intensity and individual's fitness
level. Activities predominantly relying on the aerobic system
include long-distance running, cycling, swimming, and
steady-state cardio exercises
Energy Systems

It's important to note that these energy systems are not

mutually exclusive and often work together to varying
degrees depending on the intensity and duration of the
activity. For example, during longer-duration exercises, there
may be a gradual shift from reliance on the phosphagen
system to glycolysis and ultimately the aerobic system as
ATP demands increase and oxygen availability becomes
essential

Understanding the characteristics and interactions of these

energy systems helps in designing appropriate training
programs, fueling strategies, and understanding the energy
demands of different activities. Trainers can tailor exercise
prescriptions and optimize energy system utilization based on
the specific goals and needs of their clients
key hormones and
their responses to
training
Training, particularly exercise, elicits various hormonal
responses in the body. These hormonal responses play
important roles in regulating physiological processes and
adapting to the demands of exercise.
key hormones and
their responses to
training
Growth Hormone (GH)

GH is a hormone secreted by the pituitary gland. It promotes

tissue growth, protein synthesis, and the breakdown of stored
fat for energy. High-intensity exercise and resistance training
can stimulate GH release. GH helps in muscle repair and
growth, as well as enhancing fat utilization.
key hormones and
their responses to
training
Testosterone

Testosterone is a primary male sex hormone but is present in

both males and females. It plays a crucial role in muscle
development, strength gains, and recovery. Intense
resistance training and high-intensity interval training can
acutely increase testosterone levels. Adequate rest and
recovery are important for optimizing testosterone response
to training.
key hormones and
their responses to
training
Cortisol

Cortisol is a stress hormone released by the adrenal glands.

During exercise, cortisol levels increase to mobilize energy
stores and maintain blood glucose levels. Intense or
prolonged exercise can lead to a significant rise in cortisol
levels. Excessive or prolonged cortisol elevation may have
negative effects on muscle tissue and impair recovery.
Balancing training intensity and recovery is important to
optimize cortisol response
key hormones and
their responses to
training
Insulin

Insulin is a hormone released by the pancreas in response to

elevated blood glucose levels. Exercise increases insulin
sensitivity, allowing for better glucose uptake by muscles.
Resistance training and high-intensity exercise can enhance
insulin sensitivity and glucose regulation. Optimized insulin
response is beneficial for muscle growth, glycogen
replenishment, and overall metabolic health.
key hormones and
their responses to
training
Endorphins

Endorphins are neurotransmitters that act as natural

painkillers and mood enhancers. Exercise, particularly
aerobic exercise, can trigger the release of endorphins.
Endorphins contribute to the "runner's high" or feelings of
euphoria and improved mood after exercise
key hormones and
their responses to
training
Leptin and Ghrelin

Leptin and ghrelin are hormones involved in appetite

regulation and energy balance. Exercise can influence the
balance between leptin and ghrelin, helping to suppress
appetite and regulate body weight. Regular exercise can
reduce leptin resistance and enhance the sensitivity to these
appetite-regulating hormones.
key hormones and
their responses to
training
It's important to note that hormonal responses to training can
vary depending on factors such as exercise intensity,
duration, frequency, and individual characteristics.
Additionally, the hormonal response is influenced by proper
nutrition, sleep, and recovery practices. Understanding the
hormonal responses to training can help design effective
exercise programs, optimize recovery strategies, and
promote overall health and performance.
Cardiovascular
System

The Heart

The heart is a vital organ responsible for pumping blood

throughout the body, providing oxygen and nutrients to
various tissues and organs. It is a muscular organ located in
the chest, slightly to the left of the midline, and is protected
by the rib cage.
Cardiovascular
System

The Heart

Here is an overview of the anatomy of the heart

Chambers

The heart consists of four chambers, divided into two sides:

Right Atrium The right atrium is the upper chamber on the

right side of the heart. It receives deoxygenated blood
returning from the body through two large veins called the
superior vena cava and inferior vena cava.

Right Ventricle The right ventricle is the lower chamber on

the right side of the heart. It receives deoxygenated blood
from the right atrium and pumps it to the lungs through the
pulmonary artery for oxygenation.
Cardiovascular
System

The Heart

Here is an overview of the anatomy of the heart

Chambers

The heart consists of four chambers, divided into two sides:

Left Atrium The left atrium is the upper chamber on the left
side of the heart. It receives oxygenated blood from the lungs
through the pulmonary veins.

Left Ventricle The left ventricle is the lower chamber on the

left side of the heart. It receives oxygenated blood from the
left atrium and pumps it to the rest of the body through the
largest artery called the aorta
Cardiovascular
System

The Heart

Here is an overview of the anatomy of the heart

Valves

The heart has four valves that ensure one-way blood flow
through the chambers

Tricuspid Valve Located between the right atrium and right

ventricle, the tricuspid valve prevents the backflow of blood
from the right ventricle to the right atrium.

Pulmonary Valve Positioned between the right ventricle and

the pulmonary artery, the pulmonary valve prevents the
backflow of blood from the pulmonary artery to the right
ventricle.
Cardiovascular
System

The Heart

Here is an overview of the anatomy of the heart

Valves

The heart has four valves that ensure one-way blood flow
through the chambers

Mitral Valve Found between the left atrium and left ventricle,
the mitral valve prevents the backflow of blood from the left
ventricle to the left atrium.

Aortic Valve Situated between the left ventricle and the

aorta, the aortic valve prevents the backflow of blood from
the aorta to the left ventricle
Cardiovascular
System

The Heart

Here is an overview of the anatomy of the heart

Blood Vessels

Arteries Arteries carry oxygenated blood away from the

heart. The largest artery, the aorta, arises from the left
ventricle and branches into smaller arteries that supply
oxygenated blood to various parts of the body.

Veins Veins carry deoxygenated blood back to the heart. The

superior and inferior vena cava are the main veins that return
blood to the right atrium
Cardiovascular
System

Cardiac Cycle

The cardiac cycle refers to the sequence of events that occur

during one complete heartbeat. It consists of two main
phases: diastole and systole.
Cardiovascular
System

Cardiac Cycle

Diastole During diastole, the heart relaxes and fills with

blood. The chambers of the heart (atria and ventricles) are in
a relaxed state, and blood flows into the heart from the veins.
The atria contract to push the remaining blood into the
ventricles.

Systole During systole, the heart contracts to pump blood

out into the arteries. The ventricles contract, causing the
atrioventricular (AV) valves to close, preventing backflow into
the atria. The semilunar valves open, allowing blood to be
ejected into the arteries. The highest pressure in the cardiac
cycle, known as systolic pressure, occurs during systole.
Cardiovascular
System

Cardiac Output

Cardiac output is the amount of blood pumped by the heart in

one minute and is calculated by multiplying the heart rate
(number of heart beats per minute) by the stroke volume
(amount of blood pumped by each heartbeat).

Cardiac Output = Heart Rate x Stroke Volume

Cardiac output is an essential measure of cardiovascular

function, as it indicates the heart's ability to meet the body's
demands for oxygen and nutrients. It can increase during
exercise or in response to certain physiological conditions,
such as stress or illness.
Cardiovascular
System

Respiratory System

The respiratory system is responsible for the exchange of

oxygen and carbon dioxide between the body and the
external environment. It involves several organs and
structures that work together to facilitate the process of
respiration
Cardiovascular
System

Respiratory System

Respiratory System Components

Nasal Cavity The nasal cavity filters, warms, and humidifies

incoming air.

Pharynx The pharynx serves as a common pathway for both

air and food.

Larynx The larynx houses the vocal cords and assists with
sound production.

Trachea The trachea, or windpipe, carries air from the larynx

to the bronchi.
Cardiovascular
System

Respiratory System

Respiratory System Components

Bronchi The bronchi further divide into bronchioles, which

transport air to the alveoli.

Lungs The lungs are the primary organs of respiration and

contain millions of tiny air sacs called alveoli. They facilitate
gas exchange with the bloodstream.

Diaphragm The diaphragm is a dome-shaped muscle that

separates the chest cavity from the abdominal cavity. It plays
a crucial role in breathing
Cardiovascular
System

Respiratory System

Breathing Mechanics

Inhalation (Inspiration) During inhalation, the diaphragm

contracts and flattens, while the intercostal muscles between
the ribs contract, causing them to move upward and outward.
This increases the size of the chest cavity, creating negative
pressure. Air rushes in through the airways to equalize the
pressure

Exhalation (Expiration) Exhalation is a passive process.

When the inspiratory muscles relax, the diaphragm moves
upward and the intercostal muscles relax, reducing the size
of the chest cavity. This leads to an increase in pressure, and
air is pushed out of the lungs
Cardiovascular
System

Respiratory System

Gas Exchange

External Respiration Gas exchange occurs in the alveoli of

the lungs. Oxygen from inhaled air diffuses across the
alveolar walls into the capillaries, where it binds to
hemoglobin in red blood cells. Carbon dioxide, a waste
product, diffuses from the capillaries into the alveoli to be
exhaled.

Internal Respiration In tissues throughout the body, oxygen

is released from hemoglobin in red blood cells and diffuses
into the cells for cellular respiration. Carbon dioxide, a
byproduct of cellular respiration, diffuses out of the cells into
the capillaries to be transported back to the lungs for
elimination.
Cardiovascular
System

Respiratory System
The respiratory system plays a vital role in providing oxygen
to the body's cells and removing carbon dioxide, helping to
maintain homeostasis. The breathing mechanics ensure
adequate air exchange, while gas exchange in the alveoli
and tissues facilitates the transfer of oxygen and carbon
dioxide to meet cellular needs.
Cardiovascular
System

Effects of Physical Training

on the Cardiovascular
System
Physical training and regular exercise have significant
positive effects on the cardiovascular system. Here are some
of the key adaptations that occur:

Increased Stroke Volume Regular exercise leads to

increased cardiac muscle strength and size, allowing the
heart to pump more blood with each beat. This results in an
increased stroke volume and subsequently increases cardiac
output
Cardiovascular
System

Effects of Physical Training

on the Cardiovascular
System
Lower Resting Heart Rate Regular exercise reduces resting
heart rate due to improved heart efficiency and increased
parasympathetic tone. This allows the heart to pump the
same amount of blood with fewer beats, reducing the
workload on the heart.

Improved Cardiac Efficiency Exercise training improves the

heart's ability to extract oxygen from the blood and deliver it
to the working muscles. This efficiency is achieved through
increased capillarization (more blood vessels in muscles) and
enhanced oxygen-carrying capacity of the blood
Cardiovascular
System

Effects of Physical Training

on the Cardiovascular
System
Lower Blood Pressure Regular exercise can help reduce
blood pressure, both at rest and during physical activity.
Exercise promotes better arterial health, increases arterial
compliance, and improves the function of the blood vessels,
leading to reduced peripheral resistance and lower blood
pressure.

Enhanced Blood Volume Exercise training stimulates an

increase in blood volume, primarily through an expansion of
plasma volume. This expansion improves the blood's oxygen-
carrying capacity, nutrient delivery to tissues, and waste
removal.
Cardiovascular
System

Effects of Physical Training

on the Cardiovascular
System
Improved Cardiovascular Endurance Regular exercise
improves the overall cardiovascular endurance and stamina.
The heart becomes more efficient at pumping blood, and the
body's ability to deliver oxygen and nutrients to the muscles
improves, allowing for better performance during prolonged
activities
Nervous system

The nervous system is a complex network of specialized cells

(neurons) and supporting cells that coordinates and regulates
the functions of the body. It plays a crucial role in processing
and transmitting information, maintaining homeostasis, and
facilitating voluntary and involuntary movements
Nervous system

The main responsibilities of the nervous system

Sensory Function
The sensory function of the nervous system involves
detecting and processing sensory information from both the
external environment and internal body conditions. It receives
input from sensory receptors located throughout the body,
including those responsible for touch, temperature, pain,
pressure, and the senses of sight, hearing, taste, and smell.
This information is then transmitted to the central nervous
system (brain and spinal cord) for processing and
interpretation.
Nervous system

The main responsibilities of the nervous system

Integrative Function
The integrative function of the nervous system involves the
processing, interpretation, and integration of sensory
information. The central nervous system analyzes incoming
sensory signals and combines them with stored information
to generate appropriate responses. This integration allows for
perception, cognition, memory, learning, decision-making,
and emotions
Nervous system

The main responsibilities of the nervous system

Motor Function
The motor function of the nervous system involves initiating
and coordinating voluntary and involuntary movements.
Motor signals are generated in the central nervous system
and transmitted to effectors, such as muscles and glands, to
produce appropriate responses. Motor function is essential
for actions ranging from simple movements like walking and
talking to complex tasks that require precise coordination and
control
Nervous system

Nervous System and Exercise

The nervous system plays a crucial role in exercise and

physical activity. Here are a few ways the nervous system is
involved:

Motor Control The nervous system controls and coordinates

muscle contractions and movements during exercise. It
sends signals from the brain to activate specific muscles and
modulates muscle activity to produce smooth and
coordinated movements.
Nervous system

Nervous System and Exercise

The nervous system plays a crucial role in exercise and

physical activity. Here are a few ways the nervous system is
involved:

Proprioception and Balance The nervous system integrates

sensory information from receptors in muscles, joints, and the
inner ear to maintain balance and coordinate body position
during exercise. This allows for proper movement control and
stability.
Nervous system

Nervous System and Exercise

The nervous system plays a crucial role in exercise and

physical activity. Here are a few ways the nervous system is
involved:

Regulation of Heart Rate and Respiration The autonomic

nervous system, a division of the peripheral nervous system,
regulates involuntary processes like heart rate and
respiration. During exercise, the autonomic nervous system
adjusts heart rate, blood pressure, and breathing rate to meet
the increased demand for oxygen and nutrient delivery to the
working muscles.
Nervous system

Nervous System and Exercise

The nervous system plays a crucial role in exercise and

physical activity. Here are a few ways the nervous system is
involved:

Neural Adaptations to Exercise Regular exercise can lead

to neural adaptations in the nervous system. These include
improved coordination, motor control, and efficiency in the
activation of muscle fibers. Exercise also promotes
neuroplasticity, which is the ability of the nervous system to
change and adapt structurally and functionally in response to
exercise training.
THANK YOU