THE PRINCIPLE OF

REVERSIBILITY
THE PRINCIPLE OF REVERSIBILITY EMPHASIZES THAT CHRONIC ADAPTATIONS TO EXERCISE
ARE NOT PERMANENT, AND THE "USE IT OR LOSE IT" CONCEPT PREVAILS. IF PHYSICAL
ACTIVITY DECREASES, KNOWN AS DETRAINING, ADAPTATIONS WILL DIMINISH. IN
CARDIORESPIRATORY ENDURANCE, PARAMETERS LIKE VO2MAX, STROKE VOLUME, AND
CARDIAC OUTPUT DECLINE DURING DETRAINING, WHILE SUBMAXIMAL HEART RATE
INCREASES. A STUDY ON BED REST FOR 20 DAYS DEMONSTRATED A 27% REDUCTION IN
VO2MAX AND A 25% DECREASE IN STROKE VOLUME AND CARDIAC OUTPUT. REATTAINING
PRE-REST CONDITIONS TOOK NEARLY 40 DAYS OF TRAINING. COLLEGIATE SWIMMERS, AFTER
4 WEEKS OF DETRAINING, EXPERIENCED MORE THAN A DOUBLING OF LACTIC ACID IN THE
BLOOD POST-EXERCISE, INDICATING A SIGNIFICANT IMPACT ON THE ABILITY TO BUFFER
LACTIC ACID. MUSCULAR STRENGTH, ENDURANCE, AND FLEXIBILITY ALSO EXHIBIT SIMILAR
NEGATIVE EFFECTS FOLLOWING A PERIOD OF DETRAINING.
PRINCIPLE OF INDIVIDUAL DIFFERENCES

The heritage family study explored the diverse responses to a

20-week exercise program among families, emphasizing
individual variations in adaptation to stress. While genetic
factors, estimated to contribute up to 47%, play a crucial role,
other influences such as age, gender, and initial training status
also affect the outcomes. Notably, rapid improvement occurs
in less-trained individuals, while well-trained individuals
exhibit slower progress.
 UNIT TWO
THE HEALTH BENEFITS OF PHYSICAL
ACTIVITY

PHYSICAL ACTIVITY AND FITNESS HAVE BEEN RECOGNIZED FOR THEIR POSITIVE IMPACT
ON HEALTH AND LONGEVITY SINCE ANCIENT TIMES. THE ROOTS OF ORGANIZED
EXERCISE FOR HEALTH PROMOTION DATE BACK TO AROUND 2500 BC IN CHINA.
HOWEVER, IT WAS THE GREEK PHYSICIANS OF THE FIFTH AND EARLY FOURTH
CENTURIES BC WHO ESTABLISHED A TRADITION OF MAINTAINING POSITIVE HEALTH
THROUGH A COMBINATION OF CORRECT EATING AND EXERCISE, REFERRED TO AS
'REGIMEN.' HIPPOCRATES, OFTEN CONSIDERED THE FATHER OF MODERN MEDICINE,
EMPHASIZED MODERATION AND EXERCISE FOR MAINTAINING OVERALL HEALTH. THIS
UNIT EXPLORES PHYSICAL ACTIVITY TRENDS, RISK FACTORS RELATED TO CHRONIC
DISEASES, THE ROLE OF REGULAR PHYSICAL ACTIVITY IN DISEASE PREVENTION, AND
PROVIDES GUIDELINES FOR IMPROVED HEALTH.
 PHYSICAL ACTIVITY AND HYPOKINETIC
DISEASES/ CONDITIONS

HYPOKINETIC DISEASES, CHARACTERIZED BY INACTIVITY OR LOW HABITUAL ACTIVITY LEVELS, WERE

TERMED BY KRAUS AND RAAB IN 1961. WIDELY ACCEPTED, THE CONCEPT ENCOMPASSES CONDITIONS
LINKED TO POOR FITNESS, ALIGNING WITH THE SURGEON GENERAL'S REPORT. MODERN RELIANCE ON
TECHNOLOGY HAS REDUCED PHYSICAL ACTIVITY, IMPACTING DAILY CHORES. DESPITE THE HUMAN BODY'S
DESIGN FOR MOVEMENT, CONTEMPORARY LIFESTYLES OFTEN LACK EXERCISE. THIS CONTRIBUTES TO A
SURGE IN CHRONIC DISEASES, WITH PHYSICAL INACTIVITY DEEMED A CRITICAL 21ST-CENTURY PUBLIC
HEALTH ISSUE. ANNUAL DEATHS ATTRIBUTABLE TO INACTIVITY REACH 1.9 MILLION, SURPASSING OTHER
RISK FACTORS. THE AEROBICS CENTER LONGITUDINAL STUDY HIGHLIGHTS THAT LOW CARDIORESPIRATORY
FITNESS LEADS TO MORE DEATHS (16%) THAN FACTORS LIKE OBESITY, SMOKING, HIGH CHOLESTEROL,
DIABETES, OR HYPERTENSION. REGULAR EXERCISE IS CRUCIAL IN MITIGATING THE RISK OF CHRONIC
DISEASES SUCH AS CORONARY HEART DISEASE, HYPERTENSION, HYPERCHOLESTEROLEMIA, CANCER,
OBESITY, AND MUSCULOSKELETAL DISORDERS.