TMC 211

LECTURE
ON
PHYSICAL EXERCICES
 INTRODUCTION

Good health is a priceless possession of any

man it depends to a large extent, on the
lifestyle of an individual. The rules to
preserve good health are comparatively
simple, yet only few people observe them,
they devote their time and money on beauty
and mechanical devices in good working
order than they do to their body. I Timothy
4:8a
 CONCEPT OF PHYSICAL EXERCISE
• Physical exercise is essential to the
development and maintenance of
endurance fitness, motor fitness and
optimal health, in simple terms, a muscle
whether it be a skeletal muscle, an
involuntary muscle or cardiac muscle
must be exercised if it is to develop
properly and to maintain its ability to
perform work efficiently and effectively.
The term “Exercise” has been used
interchangeably with “physical
activity” and in fact, both have a
number of common elements. For
example both physical activity and
exercise involve any bodily
movement produced by skeletal
muscles that expends energy,
and are measured by kilocalories
ranging continuously from low
to high, and are positively
correlated with physical fitness
as the intensity, duration and
frequency of movement increase
 EXERCISE therefore, is
physical activity that is planned,
structured, repetitive and
purposive in the sense that
improvement or maintenance of
one or more components of
physical fitness is an objective
 WHAT IS PHYSICAL
EXERCISE?
Physical exercise is a practical
ability or movement which has been
specifically designed for the
development of the body through
the controlled and coordinated
team work amongst the various
large muscles.
 It does not matter whether the
movements are simple or complex,
but the muscles must co-operate
with each other to achieve this
movements.
 WAYS OF EXERCISING FOR
FITNESS
There are many ways of
organizing exercise in order to
achieve physical fitness. Exercise
can be in the form of;
Games
Calisthenics
• Circuit training
• Weight training
• Combative
• Gymnastics
Calisthenics Strength Training
 Exercise in space: A flight engineer, using the short bar of the Interim
Resistive Exercise Device (IRED) to perform pull-ups to increase his upper
body strength while in a microgravity environment.
Different forms of exercises
SOME EXERCISES FOR PHYSICAL FITNESS
 WHY DO YOU NEED TO
EXERCISE
Life is characterized by all forms of
activities; similarly movement is
characterized by all forms of activities.
In some cases, it therefore follows that
once movement ceases, life cease. Like
a machine, if the body is idle, it will
wear out more quickly than the one that
is used regularly and actively.
 IMMEDIATE EFFECT OF EXERCISE

These are some of the immediate

effects of exercise:
• There is an increase in the heart beat
resulting in the increase of the flow
of blood to the muscles. This results
in increased supply of nutrients to the
body parts.
• There is an increase in the amount of
waste materials removed from the
body as a result of increase in blood
flow, this allow for muscles
endurance.
• There is an automatic increase in the
rate and depth of breathing. Much
oxygen is taken in while carbon
dioxide is sent out.
• There is peripheral heart action
of the muscles only when one
is engaged in physical activity.
This is when the muscles
contract and relax forcing
blood to pass through the veins
towards the heart in a sort of
milking action.
 THE LONG TERM EFFECTS OF
EXERCISES are as follows;

•Exercise cause muscle fibers to

hypertrophy (increase in size). New
fibers grow and old ones thicken.

•Connective tissues increase in amount.

 
•Increase in blood pressure
force the blood through the
circulatory system.
Increase in the amount of
blood pumped. Increase in
the amount of blood
returned to the heart.
• Regular exercise can contribute
to weight control in several ways
per harp the most obvious is that
by increasing the body’s energy
needs, exercise increases the
expenditure of calories thus
contributing to weight loss or to
the avoidance of weight gain.
• Regular exercise can contribute
to weight control in several ways
per harp the most obvious is that
by increasing the body’s energy
needs, exercise increases the
expenditure of calories thus
contributing to weight loss or to
the avoidance of weight gain.
 
• It affects the cardiovascular
system. It increases the size
of existing blood vessels and
making them more elastic,
thus reducing resistance to
blood flow and resulting in
lower blood pressure.
 
• It causes the size of existing blood
vessel to develop not only in the
skeletal muscles but also in the
cardiac muscles itself, thus
improving the oxygen supply to
all part of the body. This result in
greater muscular endurance and
lowered muscular fatigue.
 
• It increases heart size and strength
thus enabling the heart to pump
more blood with each stroke both
during exercises and when at rest
• Childhood Obesity is a growing
global concern, and physical
exercise may help decrease some
of the effects of childhood and
adult obesity.
• It increases the strength and
efficiency of the muscles of the rib
cage and diaphragm, thus increasing
the amount of usable lung volume.
This enables the lung to take in more
air and consume more of the oxygen
from the air.
• It help to promote or maintain
positive self-esteem, it may also help
prevent depression.
• Exercise helps in quick digestion
of food.
• Frequent and regular physical
exercise boosts the immune
system.
• It helps prevent the “diseases such
as: heart disease, cardiovascular
disease, Type 2 diabetes, and
obesity.
THANK YOU
by
Yemi Oparinde