Physiology of training

Names & ID

Nada fekry zean 202100866

Yara Abozaid 202101987
Amira Atef Elrashedy 202102637
Alaa Atia 202102880
Donia 202102320
Aisha Mahmoud Hassan
202102859
 Physical training
• Physical training is termed as the systemic use of the
exercises to promote the body fitness and strength.

• Physical training helps to maintain the overall health and

wellness.

• The training varies according to his or her health condition,

their overall fitness, available resources etc
• This training is given by health care professionals who give
advice or instructions to people to perform the exercises
according to the person’s medical condition.
 Physical Activity
• Regular physical activity is one of the most important things
you can do for your health.

• Being physically active can :

• 1/ improve your brain health

• 2/ help manage weight

• 3/reduce the risk of disease

• 4/strengthen bones and muscles, and improve your ability to do

everyday activities.
Everyone can experience the health benefits of physical
activity – age, abilities, ethnicity, shape, or size do not
matter

• 1/ Immediate benefit:
• happen right after a session of moderate-to-vigorous physical
activity.

• Benefits include:

• 1/ improved thinking or cognition for children 6 to 13 years

of age
• 2/ reduced short-term feelings of anxiety for adults.

• 3/ Regular physical activity can help keep your thinking,

learning, and judgment skills sharp as you age.

• 4/It can also reduce your risk of depression and anxiety and
help you sleep better..
• 2/ Weight Management

• 3/ Reduce Your Health Risk :

•Type 2 Diabetes and Metabolic Syndrome
•Cardiovascular Disease
•Infectious Diseases
•some cancers

• 4/Strengthen Your Bones and Muscles

• 5/ Improve Your Ability to do Daily Activities and Prevent Falls

• 6/ Increase Your Chances of Living Longer

• 7/ Manage Chronic Health Conditions & Disabilities

• blood sugar
• blood pressure
• pain
 Effect of physical activity on living cells
• 1/ delay aging of living cell

• 2/ exercise has the ability to reprogram our cells for healthier

aging
• 3/muscle cells build mitochondria and decreses the
mitochondrial damages due to stress
• 4/ exercise can boost collagen levels helping you tone not only your
muscles but also your skin.

• 5/ it improves cells devision

• 6/ it decreses wrinkles
Types of training
Stretching
 Static stretching
• Static stretching requires you to move a
muscle as far as it can go without feeling
any pain, then hold that position for 20
to 45 seconds.
• You should repeat static stretches two
to three times each.
• Static stretching is important because it
can remove lactic acid from your
muscles.
• Even though it can be helpful before
you begin physical activity, it is more
helpful during the cool-down process.
 Examples
Posterior capsule stretch
Relax your shoulders, bring one arm across your body
and hold it with the other arm just above the elbow,
pulling gently toward your body.
This stretch is for the back of the shoulder and is
particularly beneficial for all athletes of throwing
sports such as football, baseball and basketball.
Hamstring stretch
Place one leg on a low stool with your hips and feet
facing forward. Lean forward from your hips, keeping
your back flat and knee straight until you feel a
stretch in the back of your thigh.
Stretching your hamstrings helps prevent injuries
while running.
 Quadriceps stretch
• Grab hold of one ankle with your hand from the same side.
• Tighten your stomach muscles to prevent your back from
arching.
• Extend your thigh backwards, bend your knee and bring your
ankle up toward your butt.
• Be sure to keep your knee aligned with your hip by keeping
your ankle in the same line as your hip, rather than angled
outward or inward toward your body.
• You should feel this stretch in the front of your thigh.
 Dynamic stretching
• Dynamic stretching is a movement-based type of
stretching.
• It's different from traditional "static" stretching
because the stretch position is not held.
• Dynamic stretching is important because it gets your
muscles loose, preparing them for physical activity
• improve your sports performance and help prevent
injuries .
• It activates your nervous system and muscles,
improves your joint movement and muscle
flexibility, as well as your balance and control.
 Examples
Torso twist
• Stand with your feet facing forward, as wide as your
shoulders.
• your arms by your side with a 90-degree bend in your
elbows.
• Keep your feet in the same position and in a controlled
manner, twist your torso from one side to the other.
• Be sure to move through your trunk and do not force
the movement.
• This exercise helps keep your spine mobile and flexible.
• Maintaining spine flexibility is particularly beneficial for
athletes of throwing and hitting sports such as football,
baseball, tennis, hockey and lacrosse.
 Walking lunge
• Stand with your arms on your waist.
• Take a step forward and lunge, keeping your
front knee in line with your hip and ankle and
lowering your back knee toward the floor
without touching.
• Do not allow your front knee to drive past
your front toes.
• Push off the back leg and step forward with
the opposite leg, lunging in the same fashion.
• Engage your abdominal muscles throughout
this exercise to avoid arching your back.
• This helps stretch the gluteus, hamstring and
hip flexor muscles and is beneficial for all
athletes, particularly those playing track-and-
field sports, soccer, rugby or football.
 Resistance training
• Resistance training increases muscle strength
by making your muscles work against a
weight or force.
• Different forms of resistance training include
using free weights, weight machines,
resistance bands and your own body weight.
• Improved muscle strength and tone to protect
your joints from injury.
• Maintaining flexibility and balance, which can
help you remain independent as you age.
• Weight management and increased muscle-
to-fat ratio as you gain muscle, your body
burns more kilojoules when at rest.
Examples
Bench press
 The effect of training on musculoskeletal system
• The effects of exercise on muscles varies with the type and
duration of the activity.
• Aerobic exercise: is typical of activities requiring endurance
and sustained muscle contractions
Such activities rely mainly on Type I (slow-twitch muscles)
which sustain maximal contraction for extensive periods of
time.
This use of slow-twitch muscles, and the availability of oxygen,
prevents the buildup of lactic acid, and typically does not
result in muscle fatigue in the short-term.
• Anaerobic exercise: typical of sprinting and weightlifting ,
prioritizes the use of Type II (fast-twitch) muscles fibers for
short, high-intensity contractions
Muscles prioritize the use of readily-available ATP, glucose and
glycogen for these contractions, which results in a build-up of
 The effect of training on musculoskeletal system

• Short-term effects of exercise on the skeletal system include the start of bone remodeling
and strengthening. Over time, bone strength and density increase, circulation of blood
and synovial fluid improves, and strength and range of motion increase.
• Maintaining Bone Density:
As the body ages, bone density naturally decreases. In severe cases it leads to
osteoporosis, resulting in increased risk of fractures and falls from weakness.
Osteoblasts slow down and transport less calcium from the blood to bones during
inactivity, exercise increases osteoblastic activity. Thus, exercise increases bone strength
and mineral density.
Also helps to slow the process of bone degeneration and causes remodeling of the bones
The remodeling occurs as a result of stress on the bone from muscle contraction and
impact during weight-bearing exercises, such as: running, stair climbing and jumping rope
 The effect of training on musculoskeletal system
• Increasing range of motion:
Cartilage must be stressed by exercise and movement to remain functional. In
addition, exercise increases blood and synovial fluid circulation in joints. This helps
not only healthy joints but can help relieve pain and add stability to joints with
osteoarthritis
• Reducing Risk of Injury:
Exercise increases muscular strength, endurance and flexibility, while also
improving the coordination and balance.
as muscles adapt better to sudden obstacles and unstable surfaces
Cardiovascular System
• Short Term or Immediate:
•Increased heart rate
•Increased of blood pressure
•Increased systolic blood pressure
• Long Term effects (Adaptations)

•Cardiac hypertrophy
• Increased stroke volume
• Increased max cardiac output
•Lower resting heart rate.
• Increase in capilliarisation.
• Increase in red blood cells.
 Respiratory system

Short Term or Immediate

• Increased breathing rate.
•Increased depth of breathing.

Long Term effects (Adaptations)

• Increased number of alveoli.
• Increased strength of intercostal
muscles.
•Increased vital capacity
• Increased strength of diaphragm
 DECONDITIONING SYNDROME
•Deconditioning refers to the changes in the body that occur during a period of time when
you are not active.
•The changes happen in the heart, lungs, and muscles.

•stages of deconditioning include:

•Mild deconditioning: This is a change in your ability to do your usual exercise .
•Moderate deconditioning: This is a change in your ability to do normal everyday
activities.
•Severe deconditioning: In this stage, you may not be able to do minimal activity or usual
self-care.
 WHAT ARE THE CAUSES?
• Illnesses, such as cancer, stroke, heart
attack, fibromyalgia, and chronic fatigue
syndrome.
• Injuries, especially back injuries, broken
bones, and injuries to soft tissues, such
as ligaments and tendons.
• Hospitalization, even for just a day or
two.
• Pregnancy, especially if long periods of
bed rest are needed.
 WHAT ARE THE SIGNS OR SYMPTOMS?
• symptoms of this condition include:
• Weakness and tiredness.
• Shortness of breath with minor physical effort.
• A heartbeat that is faster than normal. You may not notice this without
taking your pulse.
• Pain or discomfort with activity.
• Decreased strength, endurance, and balance.
• Difficulty doing your usual forms of exercise.
• Difficulty doing activities of daily living, You may also have problems
walking around the house and doing basic self-care, such as getting to the
bathroom.
 HOW IS THIS DIAGNOSED?
• This condition is diagnosed based on your medical history
and a physical exam.
• During the physical exam, your health care provider will
check for signs of deconditioning, such as:
• Decreased size of muscles.
• Decreased strength.
• Trouble with balance.
• Shortness of breath or a heart rate that is faster than normal
after minor exertion.
Role of physical therapy in prevention and treatment of deconditioning
syndrome
 Prevention

• Preventative physical therapy can

also help individuals to enjoy better
long-term health by preventing
certain chronic health issues.

• For example, a skilled physical

therapist may be able to recommend
exercises designed to strengthen
your bones and prevent
osteoporosis as you age
 Treatment of deconditioning syndrome
• Typically, a physical therapist will begin with an examination to
determine the patient’s individual condition and needs.
• From there, the PT can develop a personalized treatment plan to
gently restore flexibility and muscle strength, eventually returning the
patient to full activity.
• During deconditioning rehabilitation, patients and their therapy teams
collaborate to develop a customized program of exercises focusing on
primary problem areas.
• Most often, exercises for deconditioning include activities that build
and tone muscles, improve heart and lung function, increase joint
flexibility, elevate mood, boost endurance, and help maintain balance.
References
• https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/a
rticles/PMC5830901/&sa=U&sqi=2&ved=2ahUKEwjr75TbvY-CAxUWS
PEDHcnBBmQQFnoECBUQAQ&usg=AOvVaw03jqQl4yYmJpfa5tq4nFic
• https://www.google.com/url?q=https://msk.org.au/exercise&sa=U&s
qi=2&ved=2ahUKEwjr75TbvY-CAxUWSPEDHcnBBmQQFnoECBIQAQ&u
sg=AOvVaw0mq2yfBkp1_LZkLFReT1D0