EXERCISE

PHYSIOLOGY
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 Out line
• Introduction • Several precaution &
• Classification Risk
• Exercise & Health – Environment & Devices

• General principles

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 LIFE STYLE
• Sleeping / rest
• Physical activity
• Nutrition
• Stressor management
• Others

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 Introduction
KIE Senam jantung
• Good/ bad habit Senam asma
– Sedentary Senam osteoporosis
– Smoke
Senam kegel
• Food/ drink
– Salt etc
– Sugar
– Calories
– Coffee/ tea/ soft drink
LIFE STYLE
– Alcohol
• Stress management
– Faith – taqwa
– Positive thinking 4
 Global Epidemic of Inactivity

WHO. Global health risks: mortality and burden of disease attributable to selected major risks. 2009.
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http://www.who.int/healthinfo/global_burden_disease/GlobalHealthRisks_report_full.
 Introduction
• Physical activity
• Exercise
– type of physical activity consisting of planned, structured,
& repetitive bodily movement done to improve or
maintain one or more components of physical fitness
• Sport

Sport
Physical
activity

Exercise

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Health-Related Skill-Related
Physical Fitness Physical Fitness
Components Components

1. Cardiovascular 1. Agility
endurance 2. Coordination
2. Body composition 3. Balance
3. Muscular strength 4. Power
4. Muscular endurance 5. Reaction time
5. Flexibility 6. Speed
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 Flexibility
Flexibility

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Balance

Extrim… DON’T!
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 Exercise for
• recreation
• performance
• health

Advantages & disadvantages

???
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 Exercise – based on:
Energy metabolism
• Aerobic
• Anaerobic

Load
• weight bearing
• non-weight bearing

Others….
advantages & disadvantages ??? 11
 Exercise & Health
Goal & benefit:

• Health Promotion
• Prevention of disease
• Medicine (curative)
• Rehabilitation

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Exercise effect

•Acute
•Chronic

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 Exercise & heart
• HR rest < Acute
/ chron
• SV > ic?
• CO >

Elite athletes:
resting 5-6 l/min  exercise (sport) 40 l/min
(~8x)
because
 Left Ventricle  volume >
 filling time >
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Blood distribution
Acute
/ chron
ic?

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Incidence of type 2 diabetes per 1000 person-years
White bars: the low fitness group, light tinted bars: the moderate fitness group, dark tinted
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bars: the high fitness group (1)
• Resting

• All out exercise, short

duration

• Prolonged submax
exercise

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Example:
Male, 70 kg , energy output:
 sleeping 65 Cal / hour
 swimming500 Cal / hour
 Rest 77 Cal / hour (tiduran)

 Running 570 Cal / hour

 Sitting (quite posItion) 100 Cal / hour
 Walking (fast) 650 Cal / hour
Walking (slow) 200 Cal / hour
Standing 105 Cal / hour
 Step up 1100 Cal / hour
 General principles &
Exercise dose
• Increase progressively
–Begin SLOWLY, build up GRADUALLY
–Start LOW, go SLOW

• Component of exercise DOSE:

FITT 19
 Intensity
absolute & relative
Based on several variables such as:
• HR max
• HRR
• mets
• talk test
• Anaerobic threshold
• combination
• etc

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 HR max
• 220 - age
• 210 – (0,5 x umur)
 20 yo; result  higher
• 162 – (0,7 x umur)
– Patients with beta blocker

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 Rated Perceived Exertion (RPE) Scale
• 0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy

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 Talk test
• Light
–  can talk & sing
• Moderate
–  can talk, but
hard to sing
• Vigorous
–  hard to talk
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 Several precaution & Risk
• Before, during, & after exercise
• Overdose
• Eating ?
• Devices?
• Environment?

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 References
• ACSM's Guidel ines for Exerci se Testing and Prescription
• Clinical exercise physiology. Ehrman, Gordon, Visich, Keteyian.
• Exercise in the Treatment of Type 2 and 1 Diabetes, Hannele Yki-järvinen
& Flemming Delaa
• Exercise Physiology. Alon Harris
• Exercise Physiology. Tudor Hale
• Role of Physical Exercise in Preventing Disease and Improving the Quality
of Life. De Feo, Di Loreto, Ranchelli, et al
• The Physiological basis for exercise and sport. Fox TLE, Bowers RW, Foss
ML
• Pentyala, S., Mysore, P., Pentyala, S., Rahman, A., Urbanczyk, K., Tumillo,
T., Khan, S., 2013. Osteoporosis in Female Athletes. Int. J. Clin. Ther.
Diagnosis Int J Clin Ther Diagn. Int. J. Clin. Ther. Diagnosis Int J Clin Ther
Diagn 1, 5–11.
• Goolsby, M.A., Boniquit, N., 2017. Bone Health in Athletes: The Role of
Exercise, Nutrition, and Hormones. Sports Health 9, 108–117.
• SKDI
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 Kindly do not share it. Only for Nutritionist
Students Unair, academic year 2019/2020, as
study guide

Maturnuwun
Dr. LILIK HERAWATI, dr, MKes 28