Agosto_pe101 Handout

8/18/2019 Agosto_pe101 Handout

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CEBU INSTITUTE OF TECHNOLOGYUNIVERSITY

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PE 101Foundation of Physia! Fitn"ss

LONIE #NN L$ #GOSTO% TPEPE Inst'uto'

What is Physical Education?

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Physical Education ( is an i)*o'tant s"+)"nt of +"n"'a! "duation ,hih ai)s to ont'i-ut"to th" tota! d"."!o*)"nt of th" !"a'n"' th'ou+h *a'tii*ation in s"!"t"d .i+o'ous ati.ity$

/ it *'o.id"s o**o'tuniti"s to aui'" !if"!on+ si!!s that a'" "ss"ntia! to his *hysia!% )"nta!%soia! and ")otiona! d"."!o*)"nt$

/ it is th" .ita! and int"+'a! *a't of +"n"'a! "duation d"si+n"d to *'o)ot" th" o*ti)u)

d"."!o*)"nt of th" indi.idua! *hysia!!y% soia!!y% ")otiona!!y% and )"nta!!y th'ou+h tota!-ody )o.")"nt in th" *"'fo')an" of *'o*"'!y s"!"t"d *hysia! ati.iti"s$

OBJECTIVES OF PHYSICAL EDCATIO!"

2 Physical D#$#lo%nt' Th'ou+h a'"fu!!y s"!"t"d *hysia! "duation ati.iti"s% anindi.idua! ,ho *a'tii*at"s

ati."!y ,i!! d"."!o* and )aintain +ood h"a!th and hi+h !"."! of *hysia! 3tn"ss$ Th"auisition of *hysia! si!!s an)oti.at" an indi.idua! to *a'tii*at" fu'th"' in *hysia! ati.iti"s4 h"n"% h"a!thy +'o,th andd"."!o*)"nt of "ah !"a'n"' ,i!! -" "nhan"d$

2 Social D#$#lo%nt / Pa'tii*ation in Physia! ati.iti"s *'o.id"s o**o'tuniti"s fo' th"auisition and *'ati" ofd"si'a-!" soia! t'aits n""ssa'y fo' ad5ust)"nt to ha**y !i.in+ and to th" soia! !if" in +"n"'a!$

So)" ,o'th,hi!" t'aits a'"4

๐ F'i"nd!in"ss

๐ Coo*"'ation

๐ R"s*"t fo' th" 'i+hts of oth"'s

๐ Good s*o'ts)anshi*

๐ Good !"ad"'shi* and fo!!o,"'shi*

๐ Hon"sty in +'ou* o)*"tition

2 E&otional D#$#lo%nt/ Th" info')a! natu'" of *hysia! "duation o6"'s o**o'tuniti"s fo'th" d"."!o*)"nt of"7*'"ssion and ")otiona! t'aits n""d"d fo' ")otiona! )ast"'y !i"4

๐ S"!f on3d"n"

๐ S"!f ont'o!

๐ S"!f '"!ian"

๐ 8"t"')ination

๐ P"'sona! 8isi*!in"

2 (#ntal D#$#lo%nt/ Th'ou+h *a'tii*ation in Physia! Eduation ati.iti"s th" indi.idua!d"."!o*s his )"nta!a*a-i!iti"s as h" !"a'ns th" )"hania! *'ini*!"s of und"'!yin+ )o.")"nt% as th" !"a'n"'aui'"s no,!"d+" andund"'standin+ of 'u!"s and st'at"+i"s of +a)"s and s*o'ts as ,"!! as dan"% and th" a-i!ity toana!y9" and +i."

5ud+)"nts$

I$ I!T)ODCTIO! TO PHYSICAL FIT!ESS

A* DEFI!ITIO! OF TE)(S"

+* Physical Fitn#ss ( th" a-i!ity of an indi.idua! to *"'fo') on":s dai!y tas ,ith .i+o' anda!"'tn"ss ,ithout undu" fati+u"% ,ith '"s"'." "n"'+y to att"nd to oth"' tass% ,ith '"adin"ss to)""t unfo'"s""n ")"'+"ni"s% and ,ith "nou+h "n"'+y fo' !"isu'" ti)" ati.iti"s$

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,* Physical Acti$ity ( it in.o!."s any -odi!y )o.")"nt aus"d -y )usu!a' ont'ations that'"su!t in th" "7*"nditu'" of "n"'+y$

-* E.#/cis# ( it is a *!ann"d *'o+'a) of *hysia! ati.iti"s usua!!y d"si+n"d to i)*'o."*hysia! 3tn"ss$

0* Wa/&'u% ( is a t"') us"d to d"s'i-" ati.iti"s us"d to *'"*a'" you' -ody fo' )o'"

st'"nuous "7"'is" in th" sti)u!us *"'iod; th" usua! t"hniu" in.o!."s th" us" of !"ss int"ns"!"."!s of th" atua! "7"'is" you ,i!! do du'in+ th" sti)u!us *"'iod% fo!!o,"d -y so)" +"nt!"st'"thin+ "7"'is"s$

1* Cool do2n ( is don" i))"diat"!y aft"' th" on!usion of th" sti)u!us *"'iod% !i" th" ,a')/u*% it in.o!."s )i!d"'"7"'is" than thos" us"d du'in+ th" sti)u!us *"'iod$

What is Physical Fitn#ss?

Physical Fitn#ss ( is a o)-ination of )"dia! 3tn"ss i"nt!y ,ithout undu" fati+u"%'"du" th" 'is of h"a!th *'o-!")s and ,ith "7t'a ?'"s"'."@ in as" of ")"'+"ny$

/ is th" a*aity of th" indi.idua! to *"'fo') and ao)*!ish hisAh"' '"+u!a' dai!y tass ,ithoutundu" fati+u"% sti!! has an a)*!" a)ount of'"s"'." "n"'+y to )""t ")"'+"ni"s% has '"adin"ss to *"'fo') oth"' ati.iti"s and has ti)" to"n5oy !"isu'"$

P)I!CIPLES OF PHYSICAL FIT!ESS"

1$ Physia! Fitn"ss is a *"'sona! '"s*onsi-i!ity$$ # *"'son:s *hysia! 3tn"ss is d"t"')in"d -y suh fato's as a+"% h"'"dity and

-"ha.io'$$ H"a!th ha-its that aid *hysia! 3tn"ss in!ud" +"ttin+ "nou+h s!""*% "atin+ *'o*"'!y%'""i.in+ '"+u!a' )"dia! and d"nta! a'"% and )aintainin+ *"'sona! !"an!in"ss$

D$ # *"'son:s !"."! of *hysia! 3tn"ss d"*"nds !a'+"!y on ho, f'"u"nt!y and int"ns"!y h"o' sh" "7"'is"s$

$ I)*'o.")"nt ou's fast"' ,ith )o'" f'"u"nt ,o'outs$

B* BE!EFITS OF E3E)CISE

1$ I)*'o."s *syho!o+ia! funtionin+$$ I)*'o."s a**"a'an"$ In'"as"d ">i"ny of th" h"a't and th" !un+sD$ In'"as"d )us!" st'"n+th and "ndu'an"$ P'ot"tion f'o) !o,"' -a *'o-!")s$ &aint"nan" of *'o*"' -ody ,"i+ht

$ Possi-!" d"!ay in th" a+in+ *'o"ss$ R"du" th" 'is of a'dio.asu!a' dis"as"s$ R"du" st'"ss '"s*ons"

P)OBLE(S ASSOCIATED WITH I!ACTIVITY

1$ o-"sity$ -a *ain$ t"nsion synd'o)"D$ ")otiona! sta-i!ity

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$ hy*"'t"nsion$ dia-"t"s$ *'on" to Ca'dio.asu!a' 8is"as"s

CA)DIOVASCLA) DISEASES 4CVD5s6' dis"as"s that a6"ts th" h"a't and -!ood ."ss"!s

CASES OF CVD5s" Th" )a5o' aus"s of a'dio.asu!a' dis"as"s a'" to-ao us"% *hysia! inati.ity and

an5 unh"a!thy di"t$ Th" )ost o))on aus" is -ui!d/u* of fatty d"*osits on th" inn"' ,a!!s of th" -!ood

."ss"!s that su**!y th" h"a't o' th" -'ain$ Th" -!ood ."ss"!s -"o)" na''o,"' and !"ssJ"7i-!" a!so no,n as ath"'os!"'osis


5/17

Cont'i-ut" to on":s a-i!ity to *"'fo') si!!s and to *a'tii*at" in "n5oya-!" !"isu'"ati.iti"s$ Si!!/'"!at"d o)*on"nts a'" d"."!o*"d aft"' th" h"a!th/'"!at"d o)*on"nts$

1$ S%##d ( is th" a-i!ity of th" indi.idua! to )o." f'o) on" *oint to anoth"' o on"di'"tion ,ithin th" sho't"st ti)" *ossi-!"$

#ti.ity t"sts to )"asu'" s*""d4 Dou9l# H##l Clic


6/17

$ A=ility ( +"n"'a!!y d"3n"d as th" a-i!ity to han+" di'"tion ui!y and">i"nt!y ,hi!" )o.in+ as "a'!y as *ossi-!" as fu!! s*""d$

#ti.ity t"sts to )"asu'" a+i!ity4 Pa%#/ Ball Pic


7/17

Th" L#an Body (ass onsists of th" )us!"s% -on"s% n"'.ous tissu"% sin%

-!ood and o'+ans$ Th"s" tissu"s ha." hi+h )"ta-o!i 'at" and )a" a di'"t% *ositi."ont'i-ution to "n"'+y *'odution du'in+ "7"'is"$

Body Fat of adi*os" tissu" '"*'"s"nts that th" o)*on"nts of th" -ody ,hos"*'i)a'y 'o!" is to sto'" "n"'+y fo' !at"' us"$ Body Fats do"s not ont'i-ut" in a di'"t s"ns" to

"7"'is" *"'fo')an"$ Body Fat is fu'th"' !assi3"d into "ss"ntia! -ody fat and sto'a+" -odyfat$ Ess#ntial 9ody ;at is th" a)ount of fat thou+ht to -" n""ssa'y fo' th" )aint"nan" of !if" ,hi!" sto/a=# 9ody ;at ontain"d in th" fatty d"*osits found und"' th" sin and d""*insid" th" -ody$

#ti.ity t"sts to )"asu'" -ody o)*osition4 Body (ass Ind#.

It is us"d to ".a!uat" you' ,"i+ht$Fo')u!a4

B&I M K


8/17

F'"u"ny

Esti&ation o; Ta/=#t H#a/t )at#

#u'at" )"asu'")"nt of "7"'is" h"a't 'at" is 'uia! to )onito'in+ "7"'is" int"nsity$#!thou+h di+ita! h"a't 'at" a'" a.ai!a-!" and a'" '"asona-!y au'at"% th" us" of *o*u!ation to)"asu'" *u!s" 'at" is a si!! "nou'a+"d to -" *"'fo')"d* H#a/t /at# is defned as thenumber o heartbeats per minute (bpm).

P/o%#/ %uls# /at# t#chni@u# at th# ;ollo2in= sit#s

Apical site- This is ta"n at th" a*"7 of th" h"a't and an so)"ti)"s -" f"!t ."'y!"a'!y -y *!ain+ th" h""! of th" hand o."' th" !"ft sid" of th" h"st$

Carotid pulse site- This *u!s" is ta"n f'o) th" a'otid a't"'y 5ust -"sid" of th"!a'yn7 usin+ !i+ht *'"ssu'" f'o) th" 3n+"'ti*s of th" 3'st t,o 3n+"'s% not th" thu)-$R")")-"'% n"."' *a!*at" -oth a'otid a't"'y at th" sa)" ti)"$

Radial pulse site- Th" *u!s" is ta"n f'o) th" 'adia! a't"'y at th" ,'ist% in !in" ,ithth" thu)-% usin+ th" 3n+"'ti*s of th" 3'st t,o 3n+"'s$

Temporal pulse site- This *u!s" an so)"ti)"s -" o-tain"d f'o) th" !"ft o' 'i+htt")*!" ,ith !i+ht *'"ssu'" f'o) th" 3n+"'ti*s of th" 3'st t,o 3n+"'s$

P#/c#nt o; (a.i&al H#a/t )at#/ On" ."'y o))on and "asy/to/a!u!at" ,ay of

d"t"')inin+ ta'+"t h"a't 'at" )"thod is th" *"'"nta+" of )a7i)a! h"a't 'at" )"thod$ To us"this )"thod of )onito'in+% HR )a7 )ust 3'st -" d"t"')in"d f'o) "ith"' a )a7i)a! st'"ss t"st%th" a+" ad5ust"d )a7i)a! h"a't 'at" fo')u!a$


9/17

M1-*) 0

M$1 -*)

St"* 4 #dd th" RHR to th" &HR to +"t th" t'ainin+ "6"t !"."! THR M$1 -*) o -*)

M1$1 -*)

Classi>cation St#% T#st !in#ty D#=/##'Push u%s

(odi>#d Pushu%s

Cu/l %s

&"n Ko)"nHi+h/P"'fo')an"

D-*) o' !"ss 0

Good Fitn"ss -*) / -*) 0/ 0/ D/D 1/D&a'+ina! on" -*)/11-*) 1/1 10/1 1/ 10/1

Lo, on" 10-*) a-o." 1 1 10&"n Ko)"n

Classi>cation Fl#.#d A/&Su%%o/t

Sit and )#ach Wall T#st B(I

Hi+h/P"'fo')an"

0 Cannot touh ,a!! Lo, 1$ Und"',"i+ht

Good Fitn"ss 0/ Fin+"'ti* touh,a!!

#."'a+"

1$/$

No')a!

&a'+ina! on" 10/1 nu!"s touh,a!!

Good $0/D$

#t/'is of O-"sity

Lo, on" 10 Pa!)s touh Ka!! E7"!!"nt

$0/$

O-"s" I

W0$0 O-"s" II

P)I!CIPLES A!D (ETHODS OF PHYSICAL FIT!ESS T)AI!I!:

T/ainin= is a syst")ati )"thod of *hysia! onditionin+$ B"fo'" an indi.idua! *"'fo')an ati.ity% h" shou!d no, th" +uid"!in"s in doin+ th" ati.ity$

is d"3n"d as a syst")ati *'o"ss of '"*"titi."% *'o+'"ssi." "7"'is" of ,o'% in.o!.in+th" !"a'nin+ *'o"ss and a!i)ati9ation$

Th" -asi t'ainin+ *'ini*!"s h"!* oah"s to d"si+n *'o+'a))"d that a'" s*"i3 andsaf" fo' an indi.idua! ath!"t"$ Th" t'ainin+ *'ini*!"s out!in"d -"!o, ,i!! a**"a' to fous )ost!yon 3tn"ss t'ainin+ -ut th" )a5o'ity ,i!! a!so a**!y to t"hnia!% tatia!% and *syho!o+ia!t'ainin+$

#$ I!DIVIDAL DIFFE)E!CES ( P"'fo')"'s '"s*ond di6"'"nt!y to th" sa)" t'ainin+$ This isdu" to fato's suh th" indi.idua!s stat" of t'ainin+% th" ha'at"'isti ath!"t"s ha." inh"'it"df'o) th"i' *a'"nts% th"i' *"'sona! o))it)"nt and th"i' !"."! of *hysia! and )"nta! )atu'ity%th"i' s"7"s and a+" !"."!s$

No t,o indi.idua!s a'" "7at!y a!i"$ #!! indi.idua!s ha." di6"'"nt *"'fo')an"s% 3tn"ssatt'i-ut"s% !if"sty!"s% nut'itiona! *'"f"'"n"s% and th"y '"s*ond to "7"'is" and its *hysia! andsoia! "n.i'on)"nts and th"i' o,n uniu" ,ay$ It is th"'"fo'" "ss"ntia! that th" "7"'is"*'o+'a)s at"'s to th"s" indi.idua! n""ds and *'"f"'"n"s$

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B* ADAPTATIO! Is th" ,ay th" -ody '"s*onds to th" t'ainin+ *'o+'a)$ Th" *a'ts of th" -odythat a'" ati."!y st'"ss"d du'in+ "7"'is" ada*t to thos" st'"ss"s% !"adin+ to an in'"as" in*"'fo')an"$

C* OVE)LOAD' Indiat"s that doin+ ?)o'" than th" usua!@ is n""ssa'y if -"n"3ts a'" toou'$ In o'd"' fo' th" )us!"s city ( in.o!."s t'ainin+ s*"i3 )us!" +'ou*$

S%#cial Consid#/ations"

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Th" *'o+'a) )ust -" s*"i3a!!y *!ann"d in t"')s of th" s*o'ts its"!f$ Th" *'o+'a) )ust -" +"a'"d s*"i3a!!y to th" indi.idua! usin+ it$

G* )ECOVE)Y ( Is on" of th" )ost o."'!oo"d *'ini*!"s of t'ainin+$ It is du'in+ th" '"o."'ys"ssions that th" ada*tations to t'ainin+ ta" *!a"$ R"o."'y s"ssions )ay not n""ssa'y)"ans o)*!"t" '"st$ P"'iods of !o,"' int"nsity ati.ity ,i!! a!!o, th" -ody to ada*t ,ithout

in'"asin+ th" st'"ss *!a"d on it$ Th"s" *"'iods a'" "7"!!"nt o**o'tuniti"s fo' ,o' ont"hniu" and tatis$

It refers to the amount of time the body should be allowed to rest and recover fromfatigue before the next activity begins$

H$ VA)IATIO! ( If t'ainin+ *'o+'a)s a'" '"*"titious% ath!"t"s an soon -"o)" -o'"d and !os"th"i' )oti.ation$ This is th" *'ini*!" that +i."s onsid"'ation to )aintainin+ th" int"'"st of th""7"'isin+ indi.idua!$ T'ainin+ shou!d -" ao)*!ish"d in .a'ious ,ays -"aus" on" t'ainin+-"o)"s '"*"titious to an indi.idua!% th" t"nd"ny is to f""! -o'"d that ou!d !"ad to !osin+ of int"'"st and )oti.ation$

I* E3E)CISE P)ECATIO! ( P'io' to und"'tain+ an "7"'is" *'o+'a)% so)" *'"autionsshou!d -" fo!!o,"d4

(#dical E.a&ination is n""ssa'y$ It shou!d -" ta"n -"fo'" sta'tin+,ith th" *'o+'a) and at '"+u!a' int"'.a!s o' at any ti)" if any i''"+u!a'% o'+anidistu'-an"s o' a-no')a!iti"s suh as di99in"ss% naus"a% s"."'" *ain and h"st *ain iso-s"'."d$

Wa/&'u% is d"si'a-!"$ Ka')/u* is *'"!i)ina'y s"ssion of !i+ht to)od"'at" "7"'is" to +"t th" -ody +'adua!!y ad5ust"d fo' )o'" st'"nuous o' hi+h!y si!!"dati.iti"s$

J* TI(E PATTE)! ( E7"'is"s shou!d -" don" anyti)" of th" day ,h"n it is on."ni"nt fo' th"indi.idua! and it shou!d -" +o."'n"d -y th" *'"f"'"n" and th" ti)"ta-!" of th" indi.idua!$

Ho,"."'% "7"'isin+ on"


12/17

-a!!isti is not '"o))"nd"d -"aus" it an st'ain o!d )us!"s$


13/17

$ Lo,"' '"stin+ systo!i and diasto!i -!ood *'"ssu'" in *"o*!" ,ith hi+h-!ood *'"ssu'"

$ In'"as" H8L ho!"st"'o!


14/17

#n "ss"ntia! on"*t in und"'standin+ ,"i+ht t'ainin+ is no,!"d+" of )( o//#%#tition &a.i&u& and s#t$R& is th" )"asu'" of "7"'is" int"nsity% h"n"% th" )a7i)u) !oad that a )us!" +'ou* an !ifta s*"i3"d nu)-"' of ti)"s -"fo'" ti'in+$ 1R& fo' "7a)*!" )"ans )a7i)a!!y !iftin+ !oad 1ti)"s$ S"t on th" oth"' hand is th" nu)-"' of '"*"titions ons"uti."!y *"'fo')"d ,ithout'"stin+$

H#/# a/# so 9asic 2#i=ht t/ainin= #.#/cis#s and th# &ao/ &uscl#s d#$#lo%#d"

1$ Bi"* Cu'! ZZZZZZZZZZZZZZZZZZZZ Bi"*s$ T'i"*s E7t"nsion ZZZZZZZZZZZZZZ T'i"*s$ L"+ Cu'! ZZZZZZZZZZZZZZZZZZZZZZ Ha)st'in+D$ L"+ E7t"nsion ZZZZZZZZZZZZZZZZZ [uad'i"*s$ B"nh P'"ss ZZZZZZZZZZZZZZZZZZZ P"to'a!s% 8"!toid$ Ca!f Rais" ZZZZZZZZZZZZZZZZZZZZZ Gast'on")ius% So!"us$ Lat Pu!! 8o,n ZZZZZZZZZZZZZZZZZZ Latissi)us 8o'si$ Lat"'a! #') Rais" ZZZZZZZZZZZZZZZ 8"!toids% T'a*"9ius$ Sid" B"nd ZZZZZZZZZZZZZZZZZZZZZ O-!iu"s

THE EFFECTS OF PHYSICAL ACTIVITY O! SELECTED BODY SYSTE(

A* CI)CLATO)Y SYSTE(

:#n#/al Function' Th" *'i)a'y funtion of th" i'u!ato'y syst") )ay -" stat"d in on"si)*!" ,o'd/ t/ans%o/t* It is oft"n '"f"''"d to as th" a''i"' o'+an o' so)"ti)"s a!!ud"d toas th# /i$#/ o; li;#$ This !a-"! is uit" a**'o*'iat" fo' shou!d a )a!funtion o' -ody su**!yto th" tissu" ou'% th" *"'son is h"ad"d fo' t'ou-!"$ B'ain "!!s di" in t,o )inut"s if d"*'i."dof nou'ish)"nt that !on+$

I&diat# E#cts o; E.#/cis#

+* Inc/#as#d H#a/t )at#' Th" no')a! h"a't 'at" of a *"'son is f'o) G to G 9#ats%#/ &inut#$ Th" a."'a+" h"a't 'at" und"' '"stin+ onditions is a-out -"ats *"')inut" fo' )"n and D -"ats *"' )inut" fo' ,o)"n$ 8u'in+ s!""* th" *u!s" 'at" )ay-" as !o, as 0 -"ats *"' )inut"% o' it )ay -"yond 10 -"ats *"' )inut" du'in+

.i+o'ous!y "7"'is"s$

,* Inc/#as#d Blood P/#ssu/# #noth"' *h"no)"non that ou's du'in+ "7"'is"s is th"'is" of -!ood *'"ssu'"$ B!ood *'"ssu'" is si)*!y th" fo'" "7"'t"d -y th" fo!!o,in+ -!ooda+ainst th" ,a!!s of th" a't"'i"s and is '"s*onsi-!" fo' )ain+ th" Jo, of -!ood f'o)on" *oint to oth"' a!on+ th" i'u!ato'y syst")$ Th" u!ti)at" sou'" of "n"'+y fo' th")aint"nan" of a't"'ia! -!ood is of ou's" th" *u)*in+ of th" h"a't$ Eah ti)" th"h"a't -"ats% th" *'"ssu'" in'"as"s% "ah ti)" th" h"a't '"!a7"s% th" *'"ssu'"d"'"as"s$ Kh"n th" *hysiian h"s th" *'"ssu'"% h" ta"s to )"asu'")"nts%na)"!y; Systolic %/#ssu/#% ,hih is th" *'"ssu'" at th" h"i+ht of th" ont'ation of th" h"a't% and diastolic %/#ssu/# ,hih is '"+a'd"d as th" '"stin+ !"."! of )ini)a!*'"ssu'"$

-* Athl#t#s H#a/t Th"'" has -""n a +'"at d"a! of )isund"'standin+ a-out th" "6"ts of ath!"ti ati.ity on th" h"a't$ It ,as fo')"'!y thou+ht that *a'tii*ation in o)*"titi."

ath!"ti *!a"d a h"a.y d")and u*on th" h"a't )us!"% that "."ntua!!y it -"a)""n!a'+"d o' hy*"'t'o*hi"d as ".id"n" -y 7/'ay 3!)s of so)" ath!"t"s sho,in+ a !a'+"'a'dia si!hou"tt" than no')a! si)i!a' to that ou''in+ in th" h"a't dis"as"$ Suhondition has -""n '"f"''"d to as athl#t#5s h#a/t* This "n!a'+")"nt% ho,"."'% is ano')a! *hysio!o+ia! '"s*ons" of th" hy*"'t'o*hy o' in'"as" in th" thin"ss of a'dia )us!" in ont'ast to di!ation of th" dis"as"d h"a't du" to its ina-i!ity to fai!u'"to ")*!oy its"!f fu!!y ,ith "ah systo!"$

A. )ESPI)ATO)Y SYSTE(

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:#n#/al Function ' Th" '"s*i'ato'y syst") a6"ts th" "7han+" of +as"s -"t,""n you andyou'"n.i'on)"nt th'ou+h th" )"diu) of th" !un+s$ This is a!!"d '"s*i'ation of -'"athin+$ Si)*!ystat"d% -'"athin+ is th" Jo, of ai' in and out of th" !un+s$ Kh"n you -'"ath" in% it is a!!"dins%i/ation and #.%i/ation ,h"n you -'"ath" out$ Th" !un+s a'" fu!! of +'a*"/!i" ai' sas o'a!."o!i "sti)at"d to a-out 0 )i!!ion of th") ,hih ,h"n Jatt"n"d out ,ou!d *'o-a-!y o."'ha!f a t"nnis ou't$ It is th'ou+h th" ,a!!s of th" a*i!!a'i"s of th" a!."o!i that o7y+"n f'o) th"

ai' is s,a**"d f'o) a'-on dio7id" -y th" '"d -!ood "!!s ,aitin+ th"'"$

I&diat# E#cts o; E.#/cis#

a* Inc/#as#d )at# and D#%th o; B/#athin=* On" of th" )ost i))"diat" "6"ts of "7"'is" is th" auto)ati in'"as" in th" 'at" and d"*th of -'"athin+ a!!"d %ul&ona/y$#ntilation -y th" *hysio!o+ist$ This in'"as"d "7t"nt of -'"athin+ is a no')a! '"s*ons" of th" -ody to su**!y th" +'"at"' a)ount of o7y+"n d")and"d -y th" ,o'in+ )us!"s and"!i)inat" th" in'"as"d on"nt'ation of a'-on dio7id" in -!ood$

9* Inc/#as#d (inut# Volu* Is th" a)ount of ai' ta"n in -y you' !un+s du'in+ on")inut"$ No')a!!y you -'"ath" a-out 1 ti)"s a )inut" ( a-out ha!f !it"' of ai' "ah ti)"$ This a)ount on!y *a'tia!!y inJat"s you' !un+s -ut if you ta" a +ood d""* -'"ath% you anho!d "i+ht ti)"s as )uh$ #t '"st th" a."'a+" inta" is !it"'s a )inut"$ 8u'in+ st'"nuous,o'% this )ay +o as hi+h as 11 !it"'s o' )o'" *"' )inut"$

c* Inc/#as#d O.y=#n )#@ui/#nt 4tiliation6* E."n ,h"n '"stin+% tissu"s'"ui'" a ontinuous su**!y of o7y+"n and th" ontinuous '")o.a! of a'-on dio7id"$E7"'is" in'"as"s -oth th"s" n""ds% fo' !a-o'in+ )us!"s -u'n o7y+"n 'a*id!y and*ou's out ,ast" a'-on dio7id"% so that th" o."'a!! !"."! of '"s*i'ato'y ation )ust -"ada*ta-!" to han+in+ )"ta-o!i '"ui'")"nts of th" -ody$

d* O.y=#n D#9t* # t"') '"f"''in+ to th" d"3it of o7y+"n in th" *"'fo')in+ )us!"sdu'in+ "7"'is"$

C* (uscula/ Syst#&

:#n#/al Function Xust as )ost of th" oth"' syst")s of th" -ody ha." )o'" than on"funtion% th" )usu!a' syst") is a!so '"s*onsi-!" fo' s"."'a! 5o-s$ &us!"s a'" o)*os"d of

thousands of 3-"' o' "!!s that s"'." as th"i' st'utu'a! units$ Th"y a'" +'ou*"d into th'""


16/17

It is a!so i)*o'tant to '"o+ni9" that th" )us!"s a'" a!so '"s*onsi-!" fo' *'oduin+)ost of th" -ody h"at and fo' )aintainin+ -ody *ostu'"$

Ca/diac &uscl#s i"nt too7idi9" th" !ati aid% no' it an -" '")o."d f'o) th" )us!" -y di6usion into th" i'u!atin+-!ood$ Conditions a'"% of ou's"% di6"'"nt in th" as" of )us!"s in th" -ody$ Th" fu"! isonstant!y -"in+ '"*!"nish"d -y ,ay of th" -!ood% th" o7y+"n su**!y is ad"uat" to o7idi9")ost% if not a!!% of th" !ati aid *'odu"d% and )uh of that ,hih is not o7idi9" o''"on."'t"d to +!yo+"n di6us"s into th" -ody and is a''i"d a,ay f'o) th" )us!"$ #s a'"su!t% )us!"s in th" -ody *"'fo') !a'+" a)ounts of ,o' -"fo'" th"i' a*aity fo' '"s*ons" isa-o!ish"d -y fati+u"$

c* (uscl# Stin#ss* F!uid o!!"ts in )us!"s du'in+ ati.ity and a nu)-"' of hou's )ay -"'"ui'"d fo' its '"a-so'*tion into th" -!ood st'"a)$ Th" '"su!tin+ s,"!!in+ of th" )us!" aus"sit to -"o)" sho't"' and thi"' and )o'" '"sistant to st'"thin+$ This +i."s 'is" to a s"nsation

of sti6n"ss ,h"n th" )us!" is st'"th"d du'in+ th" ont'ation of anta+onisti )us!"s$

D* E.c/#to/y Syst#&

:#n#/al Function* Th" "7'"to'y syst")% o)*os"d of th" idn"ys% sin% '"s*i'ato'y syst")%and di+"sti." t'at% is on"'n"d ,ith th" '")o.a! of ,ast" *'oduts f'o) th" -ody$ E7"'is"h"!*s to ""* th" di+"sti." and "7'"to'y o'+ans in +ood onditions$

I&diat# E#cts o; E.#/cis#"

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a* D#c/#as# in /in#* 8u'in+ st'"nuous "7"'is" th" a)ount of u'in" is +'"at!ydi)inish"d o' its *'odution is "nti'"!y disontinu"d -"aus" so)" of th" ,at"' in -!ood*!as)a t'ansf"' to th" tissu"s and -!ood in th" idn"ys is di."'t"d to ati." )us!"s$ Kith !oss-!ood -"in+ 3!t"'"d -y th" idn"ys '"su!tin+ in !"ss u'in" *'odu"d% s,"atin+ is inst"adin'"as"d$ T *'i)a'y ont'i-ution of th" sin to "7"'is" is not so )uh ,ast" '")o.a! -ut asits dissi*ation of h"at th'ou+h s,"atin+

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