Exercise Tips - Physical Education - Fitness
Physical Fitness
is a
general state of
health and
well-being as well
as the
ability to
perform
recreational activities or sports,
effectively function
while
doing a job or
occupation, and complete
daily activities efficiently without feeling
stressed or
overworked.
Physical
fitness is generally achieved through proper
nutrition,
moderate-vigorous
physical exercise,
training, and sufficient
rest.
Though a lot of people know the
importance of
exercise, there are still too many people who do
not understand the importance of
exercising regularly. Physical
inactivity served as the leading
risk factor for
heart disease
at every age from the early 30's to late 80's. You have to
fully understand that
food
and
nutrition
is the key to
losing weight and
being healthy.
So do not
rely on exercise alone. What you put in your mouth is the single most
important thing. You need to
eat healthy
if you want to reap all the
benefits that comes
from exercising. What's
good for the heart is
good for the brain.
Know your
Baseline -
Vitals
-
Warm
up first and start nice and slow -
Muscles -
Injuries -
Learn basic
exercises -
Jump -
Play
-
Don't Sit Too Long -
Play some Music or Just enjoy the
Silence -
Yoga -
Tai Chi -
Qigong - Breathing
Physical Exercise
is any
bodily activity that
enhances or
maintains physical fitness and
overall health and
wellness. It is performed for various reasons,
including increasing growth and development,
preventing aging,
strengthening
muscles and the
cardiovascular system, honing athletic
skills, weight loss or maintenance, and also enjoyment. Frequent and
regular physical exercise
boosts the immune system and helps prevent
"diseases of affluence" such as cardiovascular disease, type 2 diabetes,
and obesity. It may also help
prevent stress and depression,
increase
quality of sleep and act as a non-pharmaceutical sleep aid to treat
diseases such as insomnia, help promote or maintain positive self-esteem,
improve
mental health, maintain steady digestion and treat constipation
and gas, regulate fertility health, and augment an individual's sex appeal
or
body image, which has been found to be linked with higher levels of
self-esteem.
Visualizing
Benefits for Motivation.
Functional Training is a classification of exercise which involves
training the body for the
activities
performed in daily life or for a particular type of
work or
sport.
Play.
Exercise is a great way to
maintain your
strength and
endurance, and it's
also a great way to
measure your
strength and endurance. Promote healthy behaviors by focusing on a
holistic approach to achieving your best health outcome.
Optimum is having the best, most favorable
or desirable conditions possible under given circumstances. Optimal health
is a dynamic balance of physical, emotional, social, spiritual, and
intellectual health. Optimal health is a state of complete physical,
mental, and social well-being.
Resilience.
Exercise Physiology is the physiology of
physical exercise. It is the study of the acute responses and chronic
adaptations to a wide range of exercise conditions.
Exercise physiologists
study the effect of exercise on pathology, and the mechanisms by which
exercise can reduce or reverse disease progression.
Exercise Physiologists.
Tapering
refers to the practice of reducing exercise in the days just before an
important competition.
Physical Therapy -
Personal Trainer -
Personal Trainer Certification -
Physical Fitness Test -
Weight Training -
Running -
Jumping -
Breathing -
VO2 MaxKinesiology (body smart)
-
Muscles -
Injuries
Training Plateau is a time when you are no
longer progressing in your workouts.
Weightlifting
Plateaus occur because your body has made adaptations to your
exercise. To continue seeing results you need to make further adjustments
to your training, such as modify your reps, changing up the tempo,
experimenting with different exercises, doing more soft tissue work,
experimenting with variable resistance, trying partial ranges of motion,
eating more and taking some time off.
Body Image -
Obesity -
Diabetes
Whether physical exertion feels 'easy' or 'hard' may be due to dopamine
levels, study suggests.
Dopamine, a brain
chemical long associated with pleasure, motivation and reward-seeking,
also appears to play an important role in why exercise and other physical
efforts feel 'easy' to some people and exhausting to others, according to
results of a study of people with Parkinson's disease. Parkinson's disease
is marked by a loss of dopamine-producing cells in the brain over time.
Physical Health
-
Wellness
-
Sweating
Gesture based Interactive Floor and Interactive Wall systems convert
open and idle spaces into engaging and fun-filled environments. Our large
format multi-touch displays ensure exciting, entertaining and educating
interactive experiences.
VR.
You Got to Get Some Air in those Lungs
Aerobic Conditioning is a process
whereby the
heart and
lungs are trained to pump blood more efficiently,
allowing more
oxygen to be delivered to muscles and organs.
Aerobic
conditioning is the use of continuous, rhythmic movement of large
muscle
groups to strengthen the
heart and
lungs (cardiovascular system). An
improvement in aerobic conditioning occurs when an athlete exposes
themselves to an
increase in oxygen uptake and
metabolism. But to keep
this level of Aerobic conditioning the athlete must keep or progressively
increase their training to increase their aerobic conditioning. Aerobic
condition is usually achieved through cardiovascular exercise such as
running, swimming, aerobics, etc. A stronger heart does not pump more
blood by beating faster but by beating more efficiently. Trained endurance
athletes can have resting heart rates as low as the reported 28 beats per
minute in people such as Miguel Indurain or 32 beats per minute of Lance
Armstrong, both of whom were professional cyclists at the highest level.
Remember,
you can't out run a bad diet, you
need to
eat healthy and not just
exercise.
High Interval Training -
Anaerobic -
Breathing -
Dizzy -
Running
Aerobic
Exercise is physical exercise of low to
high intensity that depends
primarily on the
aerobic energy-generating process. Aerobic literally
means "relating to, involving, or requiring free oxygen", and refers to
the use of oxygen to adequately meet energy demands during exercise via
aerobic metabolism. Generally, light-to-moderate intensity activities that
are sufficiently supported by aerobic
metabolism can be performed for
extended periods of time.
One-minute bursts of activity during daily tasks could prolong your life.
First research to measure the benefits of
vigorous physical
activity as part of daily living. In good news for those who don't
like playing sport or going to the gym, new research finds just three to
four one-minute bursts of huffing and puffing during daily tasks is
associated with large reductions in the risk of premature death,
particularly from cardiovascular disease. Vigorous intermittent lifestyle
physical activity is the very short bouts of vigorous activity (up to one
to two minutes) we do with gusto each day, like running for the bus,
bursts of power walking while doing errands or playing high-energy games
with the kids. The researchers found that just three to four one-minute
bouts of VILPA every day is associated with up to 40 percent reduction in
all-cause and cancer-related mortality, and up to a 49 percent reduction
in death related to cardiovascular disease. Our study shows similar
benefits to high-intensity interval training can be achieved through
increasing the intensity of incidental activities done as part of daily
living.
Sweet Spot
Training is completing workouts that contain intervals at 88-94% of
your Functional Threshold Power or FTP. This type of work achieves
positive physiological adaptations because it is the optimal balance of
difficulty or intensity and amount. A classic sweetspot session is three
times 10 minutes or two times 20 minutes, and the correct intensity is
84-97 per cent of your FTP power. Once you're ready for it, you can build
up to intervals of 30-45 minutes – after which 20-minute intervals will
seem a cinch.
Functional Threshold Power or
FTP represents your
ability to sustain the highest
possible power output over 45 to 60 minutes, depending on whether
you're a trained athlete or not. As a result 95% of the 20 minute average
power is used to determine FTP.
VO2 Max.
Extreme sports and the extreme limits both physically and mentally:
How body and mind interact. The variability of the heart rate provides a
lot of information about physical and mental wellbeing. Normally, the
heart rate is more regular during waking hours, and it varies more during
periods of
sleep. A large
difference in heart rate variability between
sleep phases and awake phases
indicates that the body regenerates well during sleep. If the variability
in sleep and wake phases is very similar, it is a sign that the body's own
regulatory and regenerative mechanisms are no longer functioning
optimally.
Recommendations for Physical Activity for Adults: Get at least 150
minutes per week of moderate-intensity
aerobic activity or
75 minutes per
week of vigorous
aerobic activity, or a combination of both, preferably
spread throughout the week. Add moderate- to high-intensity
muscle-strengthening activity such as
resistance or
weights on at least
2 days per week. Spend less time sitting. Even light-intensity activity
can offset some of the risks of being
sedentary. Gain even more benefits
by being active at least 300 minutes (5 hours) per week. Increase amount
and intensity gradually over time. The expert guideline says we should be
getting
150 minutes of moderately intense activity
each week, which breaks down to about
22
minutes every day or 30 minutes five times a week.
Physical Activities.
Recommendations Physical Activity for Kids: Children 3-5 years old
should be physically active and have plenty of opportunities to move
throughout the day. Kids 6-17 years old should get at least 60 minutes per
day of moderate- to vigorous-intensity physical activity, mostly
aerobic.
Include vigorous-intensity activity on at least 3 days per week. Include
muscle- and bone-strengthening (weight-bearing) activities on at least 3
days per week. Increase amount and intensity gradually over time.
Examples of moderate-intensity aerobic activities:
brisk walking (at least 2.5 miles per hour), water aerobics, dancing
(ballroom or social), gardening, tennis (doubles), biking slower than 10
miles per hour, Vigorous intensity activities will push your body a little
further. They will require a higher amount of effort. You’ll probably get
warm and begin to sweat. You won’t be able to talk much without getting
out of breath.
Examples of vigorous-intensity
aerobic activities: hiking uphill or with a heavy backpack,
running, swimming laps,
aerobic, dancing, heavy
yard work like continuous digging or hoeing, tennis (singles), cycling 10 miles per hour or faster, jumping rope.
Scientists find link between genes and ability to exercise. The
von Hippel-Lindau gene is fundamental for cells to survive when
oxygen
availability is reduced. Following genetic analysis, an alteration on the
VHL gene was identified and associated with impaired functionality in the
patient's
mitochondria, the powerhouse of the cell that uses
oxygen to fuel cellular life. This reduced mitochondrial function
efficiency limits the patient's aerobic exercise capacity compared to
people without the mutation.
Jumping Benefits - Rebounding Benefits
Jumping
has an amazing number of benefits to your health, from improving your
lymphatic flow and
improving your
immune system. The lymphatic system is a
network of tissues and organs which help to get
rid of the body toxins, waste
and other unwanted materials in the body. Jumping increases bone density and
better balance and
posture. Jumping may also
increase your
mitochondrial biogenesis in
your
brain, which may lead to increased
cell energy. Jumping reduces your risk for
fatigue and dementia. Jumping stimulates the release of
serotonin or the
“feel good” hormone. Jumping increases
oxygen circulation in
the whole body. Jumping
reduces body fat and increases
muscle to fat ratio. Jumping reduces and combats varicose veins. Jumping helps in
preventing and eliminating Cancer.
Jumping rope, exercising on a trampoline or stationary jumping are
effective ways to lose weight and burn fat. Jumping is considered a
high-impact exercise and can raise your
heart rate significantly.
Tapping Benefits
-
Lymphatic System
Plyometrics or
jump training, are
exercises in which muscles exert maximum force in short intervals of time,
with the goal of increasing power (speed-strength). This training focuses
on learning to move from a muscle extension to a contraction in a rapid or
"explosive" manner, such as in
specialized
repeated jumping. Plyometrics are primarily used by athletes,
especially martial artists, sprinters, arm wrestlers and high jumpers, to
improve performance, and are used in the fitness field to a much lesser
degree. Plyometrics is a type of exercise training that uses speed and
force of different movements to build muscle power. Plyometrics can
include different types of exercises, like pushups, throwing, running,
jumping, and kicking. Athletes often use plyometrics as part of their
training, but anyone can do these workouts. Five Plyometric Exercises are
Box jumps , Reverse lunge knee-ups, Burpees, Clapping push-ups, and Tuck
jumps.
Jumping
or leaping is a form of
locomotion or
movement in which an organism or non-living (e.g., robotic) mechanical
system
propels itself through the air along
a ballistic trajectory. Jumping can be distinguished from running,
galloping and other gaits where the entire body is temporarily airborne,
by the relatively long duration of the aerial phase and high angle of
initial launch. Some animals, such as the kangaroo, employ jumping
(commonly called hopping in this instance) as their primary form of
locomotion, while others, such as frogs, use it only as a means to escape
predators. Jumping is also a key feature of various activities and sports,
including the long jump, high jump and show jumping.
Rocking Promotes Sleep in Mice through Rhythmic Stimulation of the
Vestibular System.
Coordination
Exercises -
Jumping-Rope,
tai chi and
dancing helps improve
coordination,
balance,
rhythm,
spatial orientation and reaction to visual and
auditory stimuli.
Physical activity in lessons improves students' attainment. Students
who take part in physical exercises like
star jumps or
running on the spot
during school lessons do better in tests than peers who stick to sedentary
learning, according to a new study.
Cardio-Respiratory Fitness refers to the
ability of the
circulatory and
respiratory systems to supply
oxygen to
skeletal muscles during sustained physical activity. Regular exercise
makes these systems more efficient by enlarging the heart muscle, enabling
more blood to be pumped with each stroke, and increasing the number of
small arteries in trained skeletal muscles, which supply more blood to
working muscles. Exercise improves the respiratory system by increasing
the amount of
oxygen that is inhaled and distributed to body tissue. A
2005 Cochrane review demonstrated that physical activity interventions are
effective for increasing cardiovascular fitness. There are many benefits
of cardiorespiratory fitness. It can reduce the risk of heart disease,
lung cancer, type 2 diabetes, stroke, and other diseases.
Cardiorespiratory fitness helps improve lung and heart condition, and
increases feelings of wellbeing. The American College of Sports Medicine
recommends aerobic exercise 3–5 times per week for 30–60 minutes per
session, at a
moderate intensity, that maintains the heart rate between
65–85% of the maximum heart rate.
Heart Rate Monitors -
Electrocardiography (EKG)
Running -
Sport Competitions -
Being a Good
Example
Sports and Health in America
PE Central
-
Jump Bunch
Cardio workout on a
chair 1 (for people with bad/weak/injured knees) (youtube)
Adolescents with High Levels of Physical Activity perform better in school
over two years.
Sport and Memory go hand in hand. If sport is good for the body, it
also seems to be
good for the brain. By evaluating
memory performance following a sport session, neuroscientists demonstrate
that an intensive physical exercise session improves memory. How? Through
the action of endocanabinoids, molecules known to increase synaptic
plasticity. School programs and strategies aimed at reducing the effects
of neurodegeneration on memory could benefit from the study.
Physical Fitness Testing - Measuring Physical Fitness
Five Components of Physical Fitness are
cardiovascular endurance, muscular strength, muscular endurance,
flexibility and body composition. Men should have a body fat composition
lower than 17 percent. Women should have a body fat composition lower than
24 percent.
Fitness
Tests to Gauge Your Overall Progress: Test 1: Dead Hang. Physical
Ability: Support Grip Strength.
Test 3: Maximum Burpees in 5 Minutes. Physical
Ability: Aerobic Capacity, Functional Strength. Test 4: 300 Yard Shuttle.
Physical Ability: Anaerobic Capacity. Test 5: Broad Jump. Physical
Ability: Muscular Power. Test 6: Bodyweight Conditioning.
10 Ways To Test Your Fitness: Resting heart
rate – to assess aerobic fitness. Push-ups – to assess upper-body muscular
endurance. Head turning – to assess neck flexibility. 12-minute walk/run –
to assess cardio capacity. Plank – to assess core stability. Loop-the-loop
– to assess shoulder mobility. Vertical jump – to assess explosive power.
The 4-Hour Body (Book) -
Compendium of Physical Activities
Body Building -
Weight Lifting
-
Time Under Tension
American Council on Exercise -
Fitness Exercise Tips (webmd)
Exercising & Training Tips -
Fitness & Exercise Tips (webmd)
Steady Health Exercise Tips (youtube)
Presidents Challenge -
Support Real Teachers -
A.A.H.PE.R.D.
Learning and Staying in Shape key to Longer Lifespan -
Longevity
Nat. Physical Activity Plan -
Physical Activity Guidelines (gov)
Education Reform -
Exercise Guidelines
Sport and Physical Education -
Physical Fitness Schools
Sports Training is the act of
rehearsing a behavior over and over, or
engaging in an activity again and again, for the purpose of improving or
mastering it, as in the phrase "practice makes perfect". Sports teams
practice to prepare for actual games. Playing a musical instrument well
takes a lot of practice. Sessions scheduled for the purpose of rehearsing
and performance improvement are called practices. They are engaged in by
sports teams, bands, individuals, etc..
Promote Sports -
Sports A-Z -
Sports Medicine -
Sports Safety and Healing
Sports Health Kids
-
PE 4 Life Research
USA Navy Seals Stringent Physical Screening
Fitness Test: Swim 500 yards in 12.5 minutes or less, followed by a
10-minute rest; do 42 push-ups in under two minutes, followed by a
two-minute rest; do 50 sit-ups in under two minutes, followed by a
two-minute rest; do six pull-ups, followed by a 10-minute rest; run 1.5
miles in boots and long pants in less than 11.5 minutes.
Play Grounds - Jungle Gyms - Playing Outside
Jungle Gym
is a piece of playground equipment made of
many pieces of material, such
as metal pipe or rope, on which children can climb, swing hang by feet or
legs, and
explore physical abilities and limitations.
Play
is to participate in a
game or
sport. To engaged in playful activity and
to amuse oneself in a way characteristic of children. An activity that has a range of voluntary intrinsically
motivated activities normally
associated with
recreational pleasure and
enjoyment.
To act or have an effect in a specified way or with a specific effect or
outcome. Play in regards to
music is
to perform music using
musical
instruments.
Playing is to be engaged in playful
activity. To amuse
oneself in a way characteristic of children.
To
engage in recreational
activities rather than work. To occupy oneself in a
diversion. To engage in an
activity as if it were a
game rather than take it seriously.
To manipulate an idea
manually or in one's mind or
imagination. Cause to move or operate freely within a bounded space. A
deliberate coordinated movement requiring
dexterity and
skill. Activity by
children that is guided more by imagination than by fixed rules.
Creative Thinking.
"We don't stop playing because
we grow old,
we grow old because we stop playing."
Activity is the process of being
active and
moving or
acting rapidly and energetically.
Showing a specific behavior.
Fun
are activities that are
enjoyable or amusing or pleasantly entertaining.
Providing enjoyment and affording satisfaction or pleasure.
Pastime
is a
diversion
that
occupies one's time and thoughts,
usually pleasantly.
Diversion is an
activity that
diverts,
amuses or stimulates. Turning aside your course,
attention or concern.
Experiences -
Body Smart -
Reaction -
Action Physics -
Home Work -
Seesaw
Action is the state of being active. A
series of events to get something
done. The most important or
interesting
work or activity in a specific area or field. Cause something to happen
and be complete successfully.
Recreation
is an activity that diverts,
amuses or
stimulates. Activity that
refreshes and
recreates;
activity that renews your health and spirits by enjoyment and
relaxation.
Play Time has Benefits -
Educational Games -
Sports -
Playgrounds that Educate -
Enriching the Outdoor
Play Experience
Think Scape Park (image) -
Photos of Playgrounds
Build a Play Ground -
Playground
Equipment (outdoor gyms)
How we play together. The role we take on during
cooperation
determines the informational value of environmental stimuli situationally.
Adventure Playground -
Outdoor
Gym (PDF)
Funding for Playgrounds -
Health Benefits
from being Outdoors -
Grounded
Accessible Playgrounds -
Morgans
Wonderland Ultra-Accessible Theme Park for Disabled People.
Active children are more resilient. According to findings by
researchers from the University of Basel, school children cope better with
the
stress if they get plenty of daily exercise,
mostly because they produce less
cortisol in the
stress task than the children who were less active.
The Power of Play:
the health benefits of goofing around | DW Documentary (youtube) - Man
has a
natural play instinct. Dogs
and cats - even spiders -also play. Researchers have found that playing
increases the chances of survival in animals. The more delicate the game,
the better it is for our motor and mental skills. Free play makes you
smart, healthy and social. Playing is a biological learning program; one
of the most important evolutionary techniques of all. Scientists suspect
that most animals play, although we so far haven’t decrypted the play
instincts of lizards or spiders, for example. Researchers carrying out
experiments on different animal species have discovered that games are
more than just random letting off steam: play seems essential to social
behavior and mental health - in humans too. The film asks scientists from
Europe, the United States and Canada how games work. Tests have shown that
rats are prone to depressive moods when they cannot live out their play
instinct. Researchers have also found that spider females lay more eggs
when they follow the play instinct, so playing can even affect species
survival. What happens to children when they spend less and less time
outdoors playing with their peers? Developmental psychologists are
concerned that parents who grew up in the 1990s are so familiar with
electronic games they may not even remember the importance of
unstructured, risky childhood play.
Risk
Taking.
National Institute for Play -
Play Manifesto (youtube)
Recess Break
-
Don't Sit too Much
Recess Before Lunch -
Less Homework more Play.
Planting around school playgrounds protects children from air pollution.
Scientists have published new evidence showing that selective
planting of
vegetation between roads and playgrounds can substantially cut toxic
traffic-derived
air
pollution reaching school children. The new findings demonstrate that
roadside vegetation
can be designed, installed and maintained to achieve rapid, significant
and cost-effective improvement of
air quality.
Green
Schoolyards America seeks to transform asphalt-covered school grounds
into park-like green spaces that improve children’s well-being, learning,
and play while contributing to their communities' ecological health and
climate resilience. We are working to change the paradigm for school
ground design, use, and management so all students will have access to the
natural world in the places they already visit on a daily basis.
How to do a
Cartwheel (youtube) Hand, hand, foot, foot.
Gymnasium
or
Gym is a place with indoor or outdoor
recreation
courts for basketball, hockey, tennis, boxing or wrestling, and with
equipment and
machines used for
physical development training, or to do
exercises.
Outdoor Gym is a gym built outside in a public park, with the
all-weather construction of its exercise machines somewhat modeled on
playground equipment. Fitness park, fitness zone, public exercise
stations, or sometimes referred to as outdoor fitness parks or outdoor
fitness zones, are designated areas that offer a variety of exercise
equipment and structures designed to facilitate strength, flexibility, and
cardiovascular training.
Outdoor Exercise Equipment -
Outdoor Gym -
Xccent Fitness -
Game Time -
Active
Fit -
Action Fit Outdoors -
State of Play
-
Outdoor Fitness
-
Play Lsi
Disabilities (special needs) - There are over 38
million Americans with severe physical disabilities.
Wheelchair AccessibleImportance of Outdoor
Activities -
Homo Ludens
discusses the importance of the play element of culture and society.
Playfulness can be trained. Simple exercises can help to make people
more playful and consequently feel more satisfied with their lives.
KidStrong
helps parents build stronger, smarter, high character kids using a unique
curriculum and innovative training.
Goldilocks just right approach can now assess children's daily
activities as new research confirms the best make up of a child's day to
maximize bone health and function in children. The study found the ideal
balance of a child's activities across a 24-hour period comprises: 1.5
hours of moderate-to-vigorous physical activity (sports, running around).
3.4 hours of light physical activity (walking, doing chores). 8.2 hours of
sedentary time (studying, sitting at school, reading). 10.9 hours of sleep.
Even in kindergarten, gaps seen in extracurricular activities. Race,
mom's education affect which kids participate, study says. White
kindergarten children were 2.6 times more likely than children of other
races/ethnicities to participate in athletics -- the most common type of
extracurricular activity, the research showed. Children of highly educated
mothers were about twice as likely to take part in sports as those of less
educated moms.
Sports are really fun as a kid. And when kids see adults play sports,
it makes the future seem incredible. But kids don't understand that
playing sports with your friends is not the same as playing organized
sports or
professional sports. Professional sports are more of a serious
business and more like a serious job that requires a serious commitment
where you have to spend a lot of time and effort to train and practice.
Not as fun as when you were a kid, but can still be enjoyable at times,
especially when you can still play for fun.
Winning.
Scrub Baseball is a way of playing baseball with no teams. The number
of players is variable, and score is not kept, as the idea is "each
against all". Batting, pitching, and fielding are the same as in standard
baseball; scrub is often used as practice for baseball, or a substitute
when there aren't enough players available, between six and eleven.
Sandlot Baseball is a competitive and athletic sports game that
follows the basic rules and procedures of baseball. It is often less
organized and structured, as the name alludes to a makeshift field or an
empty lot.
Exercise aids the cognitive development of children born preterm. A
premature start in life can cause problems even into teenage years. A
study indicates that training motor skills in these children helps even
when they are older.
Child-Led Play
means following your child's lead in play. It means watching your child
and responding to what your child says or does to keep their attention
focused a little bit longer.
Following your
child's lead is good because your child learns best when they're
interested in an activity. This might be a child choosing to play with a
particular toy in a particular area, e.g. writing in the home corner or
building site, animals in the sand play. The possibilities for child led
learning are endless.
Child in Control is
when adults follow children's cues. Adults support, but do not direct.
Resource Rich Learning Environments.
Children learn by pursuing their interests rather than by following a
particular schedule that an adult drives.
Child-initiated play supports children in having ideas and being in
control of their learning. It can also
decrease resistance to learning and
improve enjoyment as they are learning while doing something they want to
do. Child-initiated play
supports children's
creative and imaginative learning and developmental skills. This
also enables them to learn first hand experiences, allowing them to choose
how to use their resources.
Tips: Engage
your child in short, daily sessions of child-led play. special time,"
it gives young children a chance to interact with their parents without
the stress of having to follow directions — which in turn,
strengthens the
bond between them. Do at least 5 minutes of special time with your child
at least four times a week and making it part of a
daily routine, perhaps
a little before bedtime to help your child relax. For at least 5 minutes a
day, sit down with your child and join them in an activity. That includes
drawing, playing with dolls,
building blocks — anything that doesn't have
a right or wrong way to play (like video games), Don't ask questions or
give commands — this is your
child's time to be in charge. Give your child
specific praise as you play together.
Special time
is recommended for children ages 2 to 7. Each caregiver in the household —
mom, dad, grandma, uncle, whoever — should take turns doing special time
with each child at home, says Murphy. That way, each child has a chance to
receive positive attention from the adults in their life. And remember,
it's a one-on-one treatment, so if you have two kids, don't lump their
special time together.
Rather than saying 'good
job,' because kids hear that all day long," "say 'I love the way
you stack those blocks high.' Focus on behaviors you want to see more of
and
provide positive affirmation. For example, if you see a child
encouraging you to dress up a doll first, then going second, you might
say: "Thank you for letting me take a turn." As your child plays, verbally
repeat back some of what they say. "If they say 'and it crashes,' I'm
going to say 'and it crashes. The repetition shows your child you
understand them and that you're listening. Focus especially on talk you'd
like to hear more of. For example, if they say, "I'm reading a book!" you
might say, "you're reading a book!" Join your child in parallel play. If
they are stacking Legos, you stack Legos. If they are making dots on paper
with a crayon, you make dots on paper with a crayon. This shows your child
you're playing with them. If they don't want you to imitate them, they'll
let you know. "They're going to give me an instruction, and during special
time I am going to follow that instruction. "Children don't feel enough
power in a world that's dominated by adult demands. This might mean little
to you as the parent, but it means the world to a child to have you join
them this way. That is what makes special time therapeutic." Narrate what
your child is doing as though you're a sportscaster calling a game, says
Harrison. And remember, sportscasters don't "coach the game or tell the
players what to do. They describe what they're seeing for an audience." So
when you're sitting with your child, go ahead and describe their activity.
For example, if your child puts an orange block on top of their tower, you
might say, "You just put an orange block on top of your tall tower!"
Again, this demonstrates your interest in their actions. Show enthusiasm
while playing with your child by smiling, clapping or using your words to
express you're having a good time. So if you see that they completed a
puzzle or dressed up their doll, you might say, "Wow, you dressed your
doll in such bright colors! I had so much fun picking this outfit out with
you!" and give them a high five. What matters, is that you're
"authentically communicating verbally and non-verbally to your child that
you're interested and excited to be with them." Play with toys that
encourage imagination or
creativity. That includes blocks, magnetic tiles,
trucks, train sets, kitchen and play food — and simple arts and crafts
like drawing or coloring with crayons. Steer clear from toys or activities
that have a lot of rules, such as board games, or lend themselves to rough
or messy play, like pretend sword-fighting or painting. The idea is to
avoid situations where you might have to explain directions or tell your
child to "be careful." (Talk about Lord of the Flies and Peter Pan
Scenarios).
Obstacle Course is a series of
challenging physical obstacles an
individual, team or animal must navigate, usually while being timed.
Obstacle courses can include running, climbing, jumping, crawling,
swimming, and
balancing elements with the aim of testing speed, endurance
and agility. Sometimes a course involves mental tests.
Adventure Park is a place which can contain a wide variety of
elements, including but not limited to, rope climbing exercises, obstacle
courses, bouldering, rock climbing, target oriented activities, and
zip-lines. They are usually intended for recreation and embody the spirit
and activities often found at outdoor camps and educational facilities,
without the facilitated educational component.
Pedestrians choose healthy obstacles over boring pavements. Up to 78%
of walkers would take a more challenging route featuring obstacles such as
balancing beams, stepping stones and high steps, research has found. The
findings suggest that providing 'Active Landscape' routes in urban areas
could help tackle an 'inactivity pandemic' and improve health outcomes.
Non-Exercise Activity Thermogenesis.
NEAT refers to that portion of daily energy expenditure resulting from
spontaneous physical activity that is not specially the result of
voluntary exercise. It is the energy expended for everything we do that is
not sleeping, eating or sports-like exercise. It ranges from the energy
expended walking to work, typing, performing yard work, undertaking
agricultural tasks and fidgeting. Take the stairs, Walk, Cycle, Use Public
Transport, Park Farther Away and Walk, Do Household Chores, Stand More
Than You Sit, Take a Walking Break, Walk Around the Office, Walk to the
Grocery Store.
Sitting for a Long Time can be Dangerous
Too much sitting and too little exercise may
accelerate biological aging. When you're
tired you want to sit down. But if you sit too long over many days in a
row without
exercising, then you will always be tired from sitting too much. So no
matter how long you sit down, you will always be tired. You sit down
because you're tired, but you're tired because you sit down to long and
too much without exercising.
Fatigue -
Muscle Loss.
Health Risks from Sitting too Long (webmd)
Dangers of Sitting for a Long Time (youtube)
Study takes a stand against prolonged sitting. Solutions to lower
health risks for students and faculty include stretch breaks, more open
classrooms.
Sedentary Lifestyle is a type of lifestyle with very little physical activity.
Sitting on the buttocks in contact with the ground or a
horizontal object such as a chair seat. The torso is more or less upright.
Sitting for much of the day may pose significant health risks, and people
who sit regularly for prolonged periods have higher mortality rates than
those who do not.
Nerve Compression caused by direct pressure on a
Nerve.
Symptoms include pain, tingling, numbness and muscle weakness.
Blood Clots or thrombus, is the final product of the
blood coagulation step
in hemostasis. There are two components to a thrombus: aggregated
platelets and red blood cells that form a plug, and a mesh of cross-linked
fibrin protein. The substance making up a thrombus is sometimes called
cruor. A thrombus is a healthy response to injury intended to
Prevent
Bleeding, but can be harmful in
thrombosis, when clots obstruct blood flow
through healthy blood vessels. Mural thrombi are thrombi that adhere to
the wall of a blood vessel. They occur in large vessels such as the heart
and aorta, and can restrict blood flow but usually do not block it
entirely. They appear grey-red with alternating light and dark lines
(known as lines of Zahn) which represent bands of fibrin (lighter) with
entrapped white blood cells and
red blood cells (darker).
Blood clots can sometimes form in your legs during air travel because
you are immobile for long periods of time, often sitting in cramped spaces
with little leg room. While commonly referred to as "economy class
syndrome," the clinical term for this type of blood clot is
deep vein thrombosis (DVT). The longer the flight, the more at risk
you are for developing a clot. Flights lasting 8-10 hours or longer pose
the greatest risk.
Bed Sore or
Pressure Ulcer
are localized damage to the
skin and/or underlying tissue that usually
occur over a bony prominence as a
result of
usually long-term pressure, or pressure in combination with shear
or friction. The most common sites are the
skin overlying the sacrum, coccyx, heels, and hips, though other sites
can be affected, such as the elbows, knees, ankles, back of shoulders, or
the back of the cranium. Pressure ulcers occur due to pressure applied to
soft tissue resulting in completely or partially obstructed blood flow to
the soft tissue. Shear is also a cause, as it can pull on blood vessels
that feed the skin. Pressure ulcers most commonly develop in individuals
who are
not moving about, such as those who
are on chronic bedrest or consistently use a wheelchair. It is widely
believed that other factors can influence the tolerance of skin for
pressure and shear, thereby increasing the risk of pressure ulcer
development. These factors are protein-calorie malnutrition, microclimate
(skin wetness caused by sweating or incontinence), diseases that reduce
blood flow to the skin, such as arteriosclerosis, or diseases that reduce
the sensation in the
skin, such as paralysis or neuropathy. The healing of
pressure ulcers may be slowed by the age of the person, medical conditions
(such as arteriosclerosis, diabetes or infection), smoking or medications
such as anti-inflammatory drugs. Although often prevented and treatable if
detected early, pressure ulcers can be very difficult to prevent in
critically ill people, frail elders and individuals with impaired mobility
such as wheelchair users (especially where spinal injury is involved).
Primary prevention is to redistribute pressure by regularly turning the
person. The benefit of turning to avoid further sores is well documented
since at least the 19th century. In addition to turning and re-positioning
the person in the bed or wheelchair, eating a balanced diet with adequate
protein and keeping the skin free from exposure to urine and stool is very
important. The rate of pressure ulcers in hospital settings is high; the
prevalence in European hospitals ranges from 8.3% to 23%, and the
prevalence is 26% in Canadian healthcare settings. In 2013, there were
29,000 documented deaths from pressure ulcers globally, up from 14,000
deaths in 1990.
Sleeping Positions -
Posture -
Standing
Desks
Darma: Sit smart for a healthy body and mind
Two hours of sitting
cancels out the benefits of 20 minutes of exercise when it came to
cardio-respiratory fitness. Watching for more than three hours a day was
linked with an increased risk of death in all but the most active people.
The death rate was significantly higher in people who
watched TV for five
hours or more a day.
Aim to exceed weekly recommended physical activity level to offset health
harms of prolonged sitting. Adults who clock up long hours of
sedentary time every day can counter these risks by increasing the amount
of physical activity they do. 30 to 40 daily minutes of moderate to
vigorous intensity physical activity substantially weakens this risk.
StandApp promotes
healthy living by providing an alarm reminder to stand up and take a break
from your desk. StandApp includes 15 easy exercises anyone can perform at
their desk during their standing breaks. You can set the reminder interval
to a custom time.
HOVR - Unconsciously Burn More Calories at WorkHow Does
Inversion Therapy or Hanging Upside Down Help Back Pain? (youtube)
Hanging upside down using an inversion table reverse the effects of
gravity.
Sedentary time may significantly enlarge adolescents' heart. In
adolescents, sedentary time may increase heart size three times more than
moderate-to-vigorous physical activity, a recent article concludes. The
researchers explored the associations of sedentary time, light physical
activity, and moderate-to-vigorous physical activity with cardiac
structure and function. Physical inactivity has been associated with
several non-communicable diseases in adults such as cardiovascular
diseases, type 2 diabetes, and cancer. In the pediatric population, the
majority of movement behaviour studies have focused on the effect of
sedentary behaviour and physical activity on cardiometabolic health which
includes blood pressure, insulin resistance, blood lipids, and body mass
index.
Sedentary Lifestyle may Impair Academic Performance in Boys.
Lack of Healthy Food and Nutrition also
Impairs Learning.
Brain Food
-
Space Travel
Varicose Veins are swollen, twisted veins that lie just under the
skin
and usually occur in the legs. Overview. Varicose veins are a common
condition caused by weak or damaged vein walls and valves. Varicose veins
may form whenever blood pressure increases inside your veins. (collapsed
Varicose veins, collapsed vein lines on back of lower buttocks, collapsed
skin or indented lines on lower buttocks).
Stretch Marks are areas of
skin that look like lines or stripes.
They're scars caused by tiny tears in the dermis layer of skin. Stretch
marks occur when the skin's collagen and elastin fibers are stretched,
like when a person grows or gains weight rapidly. Stretch marks, also
known as Striae or Striae distensae, are a form of scarring on the skin
with an off-color hue. Over time they may diminish, but will not disappear
completely. Stretch marks are caused by tearing of the dermis during
periods of rapid growth of the body, such as during puberty or pregnancy.
In pregnancy they usually form during the last trimester, and usually on
the belly, but also commonly occur on the breasts, thighs, hips, lower
back and buttocks; these are known as striae gravidarum. Stretch marks may
also be influenced by the hormonal changes associated with puberty,
pregnancy, bodybuilding, or hormone replacement therapy. There is no
evidence that creams used during pregnancy prevent stretch marks. Once
they have formed there is no clearly effective treatment, though various
methods have been attempted and studied. Striae distensae are a common
form of dermal scarring that appear on the skin as erythematous,
violaceous, or hypopigmented linear striations. Synonyms include the terms
striae, stretch marks, and striae atrophicans. Striae gravidarum are
striae distensae occurring secondary to pregnancy.
Ischial Bursitisis also known as Ischiogluteal bursitis or weaver’s
bottom or tailor's bottom, which is a rare and infrequently recognized
bursitis of the buttock region. It’s one of the four types of hip
bursitis. The bursitis is mainly due to chronic and continuous irritation
of the bursa and occurs most often in individuals who have a sedentary
life. The irritation commonly results from prolonged pressure on the
ischium, Bursitis always develops in response to another pathology.
Therefore, the diagnosis of bursitis must be considered as a secondary
happening, the primary condition being another pathology. Ischial bursitis
can result from sitting for long periods on a hard surface, from direct
trauma to the area, or from injury to the hamstring muscle or tendon
through activities such as running or bicycling.
Pilonidal Disease is a chronic skin
infection in the crease of the buttocks near the coccyx (tailbone). It is
more common in men than women and most often occurs between puberty and
age 40. Obesity and thick, stiff body hair make people more prone to
pilonidal disease.
Deaths Associated With Inadequate Physical Activity. 8.3% (95%
confidence interval [CI], 6.4–10.2) of deaths were attributed to
inadequate levels of physical activity. The percentage of deaths
attributed to inadequate levels was not significant for adults aged 25 to
39 years (−0.2%; 95% CI, −8.8% to 7.7%) but was significant for adults
aged 40 to 69 years (9.9%; 95% CI, 7.2%–12.6%) and adults aged 70 years or
older (7.8%; 95% CI, 4.9%–10.7%). A significant portion of deaths was
attributed to inadequate levels of physical activity. Increasing adults’
physical activity levels to meet current guidelines is likely one way to
reduce the risk of premature death in the United States. Adults should
participate weekly in at least
150 minutes of
moderate-intensity equivalent aerobic physical activity to achieve
substantial health benefits. Data from the 1990 to 1991 National Health
Interview Survey for adults aged 25 years or older were linked with
mortality data up until December 31, 2011, from the National Death Index
(N = 67,762 persons and 18,796 deaths). Results from fully adjusted Cox
proportional hazards models were used to estimate hazard ratios and
population attributable fractions for inadequate levels of physical
activity (ie, less than 150 minutes per week of moderate-intensity
equivalent aerobic activity).
Health Benefits
from being Outdoors.
Prisoners
spend more time outside then children do. While inmates at maximum
security prisons in the U.S. are guaranteed at least 2 hours of outdoor
time a day, half of children worldwide spend less than an hour outside.
What's the difference between Being in Shape and Being Out of Shape
Studies have found that simply interrupting your sitting time with short breaks of
movement—just standing or walking slowly—has beneficial effects.
One minute and 40 seconds of walking every 30 minutes for a
nine-hour sitting period, as well as two-minute bouts of
light-intensity treadmill walking every 20 minutes throughout a
five-hour sitting period. Just a few hours of sitting suppresses
a gene that helps keep your cardiovascular system healthy by
controlling inflammation and blood clotting.
Individuals with low levels of physical
activity are at risk for high levels of
oxidative stress.
Weakness describes a condition where the force exerted by
the
muscles is less than would be expected, when a person feels more
effort than normal is required to exert a given amount of force.
Dizziness
-
Fatigue
Muscle Atrophy
is defined as a decrease in the mass of the muscle; it can be a partial or
complete
wasting away of muscle,
and is most commonly experienced when persons suffer temporary disabling
circumstances such as being restricted in movement and/or confined to bed
as when hospitalized. When a muscle atrophies, this leads to muscle
weakness, since the ability to exert force is related to mass. Modern
medicine's understanding of the quick onset of muscle atrophy is a major
factor behind the practice of getting hospitalized patients out of bed
and moving about as active as possible as soon as is feasible, despite
sutures, wounds, broken bones and pain.
Physical Benefits and Mental Benefits of Exercising
Exercise can improve your
mood,
decrease
stress, and improve your
attention
span and
memory.
The
neurological
benefits of exercise are well documented. Exercise enhances
both the birth rate and the survival of new hippocampal brain
cells. Exercise encourages new
hippocampal cells to grow as well
as the long-term growth of hippocampal cells by immediately
increasing levels of a key growth factor in the hippocampus
called
Brain Derived Neurotrophic Factor
or BDNF. Exercise also
increases levels of key neurotransmitters, including
serotonin, noradrenalin,
dopamine and endorphins, that are
often depleted by
anxiety and
depression.
For
motivation you
need to
visualize the all the different benefits that will come from
exercising. Remind yourself of your
goals and be
flexible so that you can modify your
routine
from time to time to keep things fresh and interesting.
Replace bad habits with good
habits so that you can program yourself and be more in
control.
Physical
Activity Health Benefits (PDF)
Benefits of Exercise on
the
Brain and Memory Performance.
Athletes have significantly better working memory than sedentary people.
A recently published meta-analysis reveals an advantage in sports-related
information processing compared to non-athletes. The data consisted of 21
studies involving a total of 1455 participants. Athletes had
better working memory than
non-athletes and this advantage was further enhanced when athletes were
compared to
sedentary people.
Short-term cognitive boost from exercise may last for 24 hours.
Previous research in a laboratory setting has shown that people's
cognitive performance
improves in the hours after exercise, but how long this benefit lasts is
unknown. The study is among the first to evaluate next-day cognitive
performance using a
micro-longitudinal study design where participants were tracked going
about their normal lives rather than having to stay in a lab. Among the
study limitations, the researchers noted that the participants were a
cognitively healthy group, meaning the results might not be true for
people who have neurocognitive disorders.
Benefits from Exercising:
Improved
cardiorespiratory and
muscular fitness. Improved bone health.
Improved cardiovascular and metabolic health biomarkers. Favorable body
composition. Lower risk of early death. Lower risk of coronary heart
disease. Lower risk of stroke. Lower risk of high blood pressure.
Lower risk of adverse blood lipid profile. Lower risk of type 2 diabetes.
Lower risk of metabolic syndrome. Lower risk of colon cancer. Lower
risk of breast cancer. Prevention of weight gain. Weight loss,
particularly when combined with reduced calorie intake. Improved
cardiorespiratory and muscular fitness. Prevention of falls. Reduced
depression. Better cognitive function (for older adults). Better
functional health (for older adults). Reduced abdominal obesity. Lower
risk of hip fracture. Lower risk of lung cancer. Lower risk of
endometrial cancer. Weight maintenance after weight loss. Increased
bone density. Improved sleep quality.
To make your heart strong,
eat a
balanced diet that is well-rounded.
Don't sit for too long. Every day
brush your teeth and don't forget to floss.
Quit smoking and avoid second hand smoke. Snack smart throughout the day.
Get plenty of sleep.
Recognize and
reduce stress in your life.
Neurobiological Effects of Physical Exercise are numerous and involve
a wide range of interrelated effects on brain structure, brain function,
and cognition. A large body of research in humans has demonstrated that
consistent aerobic exercise (e.g., 30 minutes every day) induces
persistent improvements in certain cognitive functions, healthy
alterations in gene expression in the brain, and beneficial forms of
neuroplasticity and behavioral plasticity; some of these long-term effects
include: increased neuron growth, increased neurological activity (e.g.,
c-Fos and BDNF signaling), improved stress coping, enhanced cognitive
control of behavior, improved declarative, spatial, and working memory,
and structural and functional improvements in brain structures and
pathways associated with cognitive control and memory. The effects of
exercise on cognition have important implications for improving academic
performance in children and college students, improving adult
productivity, preserving cognitive function in old age, preventing or
treating certain neurological disorders, and improving overall quality of
life. People who regularly perform aerobic exercise (e.g., running,
jogging, brisk walking, swimming, and cycling) have greater scores on
neuropsychological function and performance tests that measure certain
cognitive functions, such as attentional control, inhibitory control,
cognitive flexibility, working memory updating and capacity, declarative
memory, spatial memory, and information processing speed. Aerobic exercise
is also a potent antidepressant and euphoriant; as a result, consistent
exercise produces general improvements in mood and self-esteem. Regular
aerobic exercise improves symptoms associated with a variety of central
nervous system disorders and may be used as an adjunct therapy for these
disorders. There is clear evidence of exercise treatment efficacy for
major depressive disorder and attention deficit hyperactivity disorder. A
large body of preclinical evidence and emerging clinical evidence supports
the use of exercise therapy for treating and preventing the development of
drug addictions. Reviews of clinical evidence also support the use of
exercise as an adjunct therapy for certain neurodegenerative disorders,
particularly Alzheimer’s disease and Parkinson's disease Regular exercise
is also associated with a lower risk of developing neurodegenerative
disorders. Regular exercise has also been proposed as an adjunct therapy for brain cancers.
Short-duration, light-intensity exercises improve cerebral blood flow in
children. Enhancing prefrontal cortex cognitive functions requires
identifying suitable exercises that increase cerebral blood flow. A recent
study using functional near-infrared spectroscopy found that
short-duration, low-intensity physical exercises, except static stretching
with monotonous movements, increased oxygenated hemoglobin (oxy-Hb)
levels, thereby activating the PFC and enhancing blood flow in children.
This study marks a significant step toward improving both the physical and
mental health of children.
Cognitive functions,
also known as intellectual functions, encompass thinking, understanding,
memory, language, computation, and judgment, and are performed in the
cerebrum. The prefrontal cortex, located in the frontal lobe of the
cerebral cortex, handles these functions. Studies have shown that
exercise improves
cognitive function through mechanisms such as enhanced cerebral blood
flow, structural changes in the brain, and promotion of neurogenesis.
However, 81% of children globally do not engage in enough physical
activity, leading to high levels of sedentary behavior and insufficient
exercise. This lack of physical activity raises concerns about its
negative impact on children's healthy brain development and cognitive
function.
Brain Endurance Training promotes healthy aging. A new study finds
that brain endurance training can improve attention and executive function
or cognition, as well as physical endurance and resistance exercise
performance. Brain endurance training
combines
physical training with
mentally demanding
tasks to help athletes improve their endurance and cognitive
resilience. This combined cognitive and exercise training method developed
for athletes, boosts cognitive and physical abilities in older adults.
Strength training activates cellular waste disposal. Regulated
degradation of damaged cell components prevents heart failure and nerve
diseases, study finds. The elimination of damaged cell components is
essential for the maintenance of the body's tissues and organs.
Researchers have made significant findings on mechanisms for the clearing
of cellular wastes, showing that strength training activates such
mechanisms. The findings could form the basis for new therapies for heart
failure and nerve diseases, and even afford benefits for manned space
missions. The
BAG3 system is not only active in the muscles. Mutations in BAG3 can
lead to a nerve disease known as Charcot-Marie-Tooth syndrome (named after
the discovering scientist). The disease cause nerve fibers in the arms and
legs to die off, leaving the individual unable to move his or her hands or
feet. By studying cells from sufferers, the research team has now shown
that certain manifestations of the syndrome cause faulty regulation of
BAG3 elimination processes. The findings demonstrate the far-reaching
significance of this system for tissue preservation.
Risks from Eating Unhealthy Food.
Physical activity can promote learning and wellbeing at secondary school.
A study suggests that adolescents who engage in active school transport
and leisure-time physical activity perform better at secondary school than
their inactive peers. Regular leisure-time physical activity, even in
moderate doses, was also associated with lower odds of school burnout.
Association Between Physical Activity and Mental Health Study.
Exercise habits in youth create better health outcomes for some.
Forming a long-term recreational
exercise habit
as a young person has a beneficial impact on physical and mental health
later in life, but some groups, such as females and academic
high-achievers, miss out on these benefits disproportionately.
How Does Exercise Reduce the Rate of Age-Associated Cognitive Decline?
A Review of Potential Mechanisms.
Physical Activity reduces stress-related brain activity to lower
cardiovascular disease risk. Over a ten-year period, biobank
participants who met recommended levels of physical activity had a 23%
lower risk of cardiovascular disease, and the protective effects were even
more pronounced in individuals with depression.
Research Shows Static Physical Activity More Beneficial Than Dynamic.
Static activities such as strength training may be more strongly
associated with reducing cardiovascular disease risks than dynamic
activities like walking and biking.
Exercise alters brain chemistry to protect aging synapses. Enhanced
nerve transmission seen in older adults who remained active. When elderly
people stay active, their brains have more of a class of proteins that
enhances the connections between neurons to maintain healthy cognition, a
new study has found.
Vigorous exercise may preserve cognition in high-risk patients with
hypertension. People with high blood pressure have a higher risk of
cognitive impairment, including dementia, but a new study suggests that
engaging in vigorous physical activity more than once a week can lower
that risk.
Exercise reduces symptoms of depression. Exercise reduces
inflammation, boosts
dopamine function,
and enhances
motivation. The
researchers believe that this could be an important reason as to why
exercise exerts an
antidepressant effect.
Depression is the
leading cause of disability
worldwide and is associated with disruptions to several brain and
psychological processes, including
impaired learning
and
memory. Physical
activity, especially
aerobic exercise, has been found
to reduce depressive symptoms, but until now the processes behind this
have been poorly understood.
How regular exercise can protect against fatty liver associated diseases.
Exercise not only trains the muscles but can also prevent the development
of fatty liver. A new study shows which molecular adaptations, in
particular of the liver mitochondria, can be observed in this process.
Short bursts of daily activity linked to reduced cancer risk. Wearable
technology reveals potential benefits of vigorous incidental activity.
Promising new research suggests
a total of just
4.5 minutes of vigorous activity that makes you huff and puff
during daily tasks could reduce the risk of some cancers by up to 32
percent.
Early life environment may lead to high blood pressure in children.
High outdoor temperatures, low city walkability and BPA exposure
associated with higher risk of hypertension in children.
Scientists work out the effects of exercise at the cellular level.
Physical activity causes many cellular and molecular changes in all 19 of
the organs they studied in the animals. Scientists with the
Molecular Transducers
of Physical Activity Consortium used an array of techniques in the lab
to analyze molecular changes in rats as they were put through the paces of
weeks of intense exercise.
Lifestyle, not genetics, explains most premature heart disease.
Healthy behaviors should be a top priority for reducing heart disease even
in those with a family history of early onset.
Motivation -
Inspiration -
Health Benefits
from being Outdoors -
Play Grounds
Twin study links exercise to beneficial epigenetic changes. Consistent
exercise can change not just waistlines but the very molecules in the
human body that influence how genes behave, a new study of
twins indicates. The study found that the
more physically active siblings in identical twin pairs had lower signs of
metabolic disease, measured by waist size and body mass index. This also
correlated with differences in their
epigenomes, the molecular processes that are around DNA and
independent of DNA sequence, but influence gene expression. The more
active twins had epigenetic marks linked to lowered metabolic syndrome, a
condition that can lead to heart disease, stroke and type 2 diabetes.
Since the identical twins have the same genetics, the study suggests that
markers of metabolic disease are strongly influenced by how a person
interacts with their environment as opposed to just their inherited
genetics.
Some benefits of exercise stem from the immune system. Immune cells
mobilized in the muscles during exercise fend off inflammation and boost
endurance. The study, done in mice, suggests that the beneficial effects
of exercise may be driven, at least partly, by the immune system. It shows
that muscle inflammation caused by exertion mobilizes
inflammation-countering T cells, or Tregs, which enhance the muscles'
ability to use energy as fuel and improve overall exercise endurance.
Playing youth sports linked to better mental health in adults.
Depression, anxiety are worst for those who played and quit. Adults who
continuously played
organized sports
through their youth have fewer symptoms of anxiety and depression than
those who never played or those who dropped out, a new study finds. And
those who dropped out of sports had poorer mental health than those who
never played at all.
Brain
Development.
"Enjoying the
moments when you're exercising will have immediate benefits, and
not just from knowing the future benefits that you normally get
from exercising, but from the benefits you get in those moments
when you finally put your body into motion."
"Exercise is simply a human
requirement. If you want to live a happy, healthy and pain free
life, with a body that's full of energy and has good endurance,
you should exercise a few times a week. The benefits of
maintenance are awesome."
"One of the rewards for peak physical condition is the abundance of
energy, physically and mentally. You also have a greater
tolerance for
stress. You also create more options to move
through the environment, you also create more abilities, just to
name a few. But you disconnect from that energy when you become
out of shape, and the sad part is you are not even aware of it."
"Exercise is about Maintaining Good Health, Measuring Strength and Comparing your progress to
previous levels, so have Fun."
"When exercising
stay connected to the end result and
the benefits...visualize it, memorize it and feel good about it."
"I like to exercise using a combination of body movements,
strength training with weights, yoga, ti-chi and deep
breathing."
When exercising think about
meditation and how great it feels.
Think about traveling and seeing exotic places. Dream about
things you would like to do someday. Pay attention to your
breathing.
Smile and Laugh (happiness)
-
Inspiration (motivation)
Purposeful exercise and lifestyle physical activity in the lives
of young adult women: Findings from a diary study.
The Difference between Exercise and Physical Activity.
"Look at exercise as if you're going for ice
cream or some kind of treat, a treat that always makes you feel
good, that's exercise."
"Considering that we need to do things
everyday, we might as well do things that matter."
It's recommended to exercise 4 times a week at least 20 minutes
or 150 minutes per week of moderate-intensity exercise or 75
minutes per week of vigorous-intensity exercise. Of course
consult professionals for guidance and recommendations.
There is some evidence that working out on a completely
empty stomach — or, as scientists call this woozy, wee-hours
condition, “in a fasted state” — prompts the body to burn more
fat and potentially stave off weight gain, compared to
exercising at other times. Men who had exercised first thing in
the morning, before eating anything, had gained almost no weight
and retained healthy insulin levels. Their bodies were also
burning more fat throughout the day than were the other men.
23 and 1/2
hours: What is the single best thing we can do for our health?
(youtube)
Evans
Health Lab
National Physical Education and Sport Week - May 1-7, 2015
National Get Fit Don't Sit Day - May 6, 2015
Physical
Education is extremely important and should never be thought of
as insignificant.
Some people actually believe that they don’t
need to
exercise because they have a
physical job that keeps
them busy all day. This is completely inaccurate and ignorant.
People who have a physically demanding job actually need to
exercise more then a person with who doesn’t have a physically
demanding job. This is because physically demanding jobs cause a
lot of stress and unnatural demands on the body that could have
lasting negative effects, like arthritis, back pain, joint pain,
mussel pain and carpel tunnel syndrome, to name a few. Exercise
not only helps avoid these problems but also helps avoid injury,
fatigue and depression. Working out with weights is totally
different then physical labor. Working out with weights benefits
your muscles and tendons, while some physical labor actually
causes damage, which is usually unnoticeable because the damage
is gradual over a long period of time. 20 minutes every other
day working out with weights can help you avoid a life full of
pain and discomfort as well as other ailments and diseases. A
nice easy work out with push-ups, sit-ups, military presses,
curls, squats and lunges will not take a long time and can
actually be done at home. Using dumbbells in your workout 3
times a week is also a good idea. Keeping your legs strong with
squats and lunges is always recommended. You also need
aerobic exercise. So
biking,
hiking,
running,
swimming,
skiing, and many other
action sports or even just
walking fast can give the
heart and
lungs the exercise they
need.
Pay Attention to your
Vitals -
Anaerobic
Walking vs. Running -
Aerobic Capacity Improves Exercise Performance.
Cross-Training
is athletic
training
in sports other than the athlete's usual sport. The goal is improving
overall performance. It takes advantage of the particular effectiveness of
one
training
method to negate the shortcomings of another. Cross-training in sports and
fitness involves
combining exercises to work various
parts of the body. Often one particular activity works certain muscle
groups, but not others; cross-training aims to eliminate this imbalance.
Modern mixed martial-arts training generally involves cross-training in
the different aspects and ranges of fighting. In water sports,
cross-training often involves doing exercises and
training on
land. This is often referred to by swimmers as "dryland". For swimming,
cross-training frequently includes running, stretching, and other
resistance and agility training. Diving dryland exercises include
various unique exercises such as on-land landing
biomechanics training.
People need to learn early in life why exercising the
body
is so important. People need to learn what effects certain
exercises have on particular
muscles,
tendons,
skin,
bones, and how it also effects
body weight,
mood and
endurance. Know your
body, understand why you are doing a
particular exercise and how much and how long you need to do it.
You also have to understand when to change your exercise program
and why you need to change it. Remember your body is a
machine, and every machine needs
maintenance.
Exercise is the manual manipulation of matter. We are performing an
action that has known benefits. In a sense we are just
maximizing the amazing abilities of our own body. Our bodies
have
autonomous characteristics, but only to a certain degree.
Automatic features are great because you don't have to worry
about them, so you can focus on other things. But of course,
automatic features don't do everything. Some things we need to
do manually, which is a great feature to have, but it could also
get us into trouble. Because having choice is only valuable when
you are making good choices. Manual control is an excellent
feature, it allows us to chose, so we can adapt and control our
environment when needed. But we have to be conscious. We need to
be aware of subconscious bad habits so that we can replace them
with known good habits. Just like exercising our body, we need
to exercise our awareness too, from
autonomous mode to manual controlled mode.
A Person 18-65 should have 2.5 Hours of Moderate Exercise a week
or 1.5 Hours of Vigorous Exercise a week.
Moderate Exercise is 60-70% of your maximal heart rate. Your
maximal heart rate can be calculated by subtracting your age
from 220. Vigorous exercise is 70-80% of your maximal
Heart Rate. This is when you break a sweat and your
breathing becomes strenuous. These exercise estimates will vary
depending on your current physical health and your current
physical needs.
"When you have those moments when you
don't feel like exercising because you feel lazy or
lethargic,
those are actually the best times to exercise."
Please Exercise Moderately. Exercise helps boost your energy
level, mentally and physically, and also helps improve your
mood. To keep yourself interested and motivated in exercising
try having variety in your workouts and also use playful
competition with yourself or others. Listening to music
sometimes helps too. Always warm up first before a workout.
Loosen up your body by doing some simple gentle bending and
stretching. Gentle bending and stretching can also relieve
tightness in your hands, back, neck, shoulders, knees and waist.
Being aware of the strength and
flexibility of your body will also help you avoid injury.
Remember there are many benefits that come from exercising. And
these benefits will far out way all the problems that you’ll
have if you never exercise at all. And it’s always a good idea
to avoid prolonged sitting.
Get Up! Get Out! Get Going!
Exercising and Physical Education Websites.
Thirty Minute Workout for Home Gym or Office.
Limiting mealtimes may increase your motivation for exercise. Limiting
access to food in mice increases levels of the hormone, ghrelin, which may
also increase motivation to exercise, according to a new study. The study
suggests that a surge in levels of appetite-promoting hormone, ghrelin,
after a period of fasting prompted mice to initiate voluntary exercise.
Pre-operative exercise substantially helps with recovery. 56% drop in
post-operative complications and shorter stays in hospital.
Increase health benefits of exercise by working out before breakfast.
Exercising before eating breakfast burns more fat, improves how the body
responds to insulin and lowers people's risk of type 2 diabetes and
cardiovascular disease.
Everyday activities enhance personal well-being. Physical activity
makes happy and is important to maintain psychic health. Researchers
studied the brain regions which play a central role in this process. Their
findings reveal that even everyday activities, such as climbing stairs,
significantly enhance well-being, in particular of persons susceptible to
psychiatric disorders.
Muscles
Muscles is a soft tissue found in most animals. Muscle cells contain
protein filaments of actin and
myosin that slide past one another,
producing a
contraction that changes both the length and the shape of the
cell.
Muscles function to produce force and motion. They are primarily
responsible for maintaining and changing
posture, locomotion, as well as
movement of
internal organs, such as the contraction of the
heart and the
movement of food through the
digestive system via peristalsis.
There are
over 650 named skeletal muscles
in the human body, although some figures go up to as many as 840. The
dissension comes from those that count the muscles within a complex
muscle. Almost every muscle constitutes one part of a pair of identical
bilateral muscles, found on both sides, resulting in approximately
320 pairs of muscles.
Cell Signaling and ATP.
Skeletal Muscle
is one of three major muscle types, the others being
cardiac muscle and
smooth muscle. It is a form of striated muscle tissue which is under the
voluntary control of the
somatic nervous system. Most skeletal muscles are
attached to bones by bundles of
collagen fibers known as tendons. A
skeletal muscle refers to multiple bundles of cells called muscle fibers
(fascicles). The fibres and muscles are surrounded by connective tissue
layers called fasciae.
Muscle fibres, or muscle cells, are formed from the
fusion of developmental myoblasts in a process known as
myogenesis. Muscle
fibres are cylindrical, and have more than one nucleus. Muscle fibers are
in turn composed of myofibrils. The myofibrils are composed of actin and
myosin filaments, repeated in units called sarcomeres, which are the basic
functional units of the muscle fiber. The sarcomere is responsible for the
striated appearance of skeletal muscle, and forms the basic machinery
necessary for muscle contraction.
Oxygen.
Bone to Bone is a
Ligament. Muscle to Bone is a
Tendon. -
Flexibility
Human
Musculoskeletal System is an
organ system that gives humans the
ability to
move using their muscular and
skeletal systems. The
musculoskeletal system provides form, support,
stability, and movement to
the body. It is made up of the bones of the
skeleton, muscles,
cartilage,
tendons,
ligaments,
joints, and other
connective tissue that supports and binds tissues and
organs together. The musculoskeletal system's primary functions include
supporting the body, allowing motion, and protecting vital organs. The
skeletal portion of the system serves as the main storage system for
calcium and phosphorus and contains critical components of the
hematopoietic system. This
system describes how bones are connected to
other bones and muscle fibers via connective tissue such as tendons and
ligaments. The bones provide stability to the body. Muscles keep bones in
place and also play a role in the movement of bones. To allow
motion,
different bones are connected by joints. Cartilage prevents the bone ends
from rubbing directly onto each other. Muscles contract to move the bone
attached at the joint.
Injury.
Muscular System
is an organ system consisting of skeletal, smooth and cardiac muscles. It
permits
movement of the body, maintains
posture, and circulates blood throughout the
body. The muscular
system in vertebrates is controlled through the nervous system, although
some muscles (such as the cardiac muscle) can be completely autonomous.
Together with the skeletal system it forms the musculoskeletal system,
which is responsible for movement of the human body.
The 3 Types of Skeletal Muscle Fibers:
Type I
Fibres
(Slow Twitch) / Slow Contraction Speed. (100 milliseconds)
Type IIA
Fibres
(Fast Twitch) / Fast Contraction Speed (fast oxidative fibers). (50
milliseconds)
Type IIB
Fibres
/ Very Fast Contraction Speed (fast glycolytic fibers). (25 milliseconds)
Fast pitch muscle fibers and
slow twitch muscle fibers. Fast-twitch
muscle fibers are mainly only used when the body needs to make sudden,
more powerful movements. Slow-twitch muscles use energy slowly and fairly
evenly to make it last a long time. This helps them contract or work for a
long time, without running out of power. Slow-twitch fibers rely on
aerobic respiration to fuel muscle contractions and are ideal for long
term endurance. Fast-twitch fibers rely on anaerobic respiration to fuel
muscle contractions and are ideal for quick contractions of short
duration. Slow-twitch muscles can be strengthen by running, jogging,
hiking, rowing, and swimming. Fast-twitch muscles help with sprinting, box
jumping, weight lifting, strength-training, and activities that require
substantial strength or power.
Myofibril is a basic
rod-like unit of a muscle cell. Muscles are composed of tubular cells
called myocytes, known as muscle fibers in striated muscle, and these
cells in turn contain many chains of myofibrils. They are created during
embryonic development in a process known as
myogenesis. Myofibrils are
composed of long proteins including actin, myosin, and titin, and other
proteins that hold them together. These
proteins are organized into thick
and thin filaments called myofilaments, which repeat along the length of
the myofibril in sections called sarcomeres. Muscles contract by sliding
the thick (myosin) and thin (actin) filaments along each other.
Myostatin is a
myokine, a
protein produced and released by myocytes that acts on muscle
cells' autocrine function to inhibit myogenesis: muscle cell growth and
differentiation. In humans it is encoded by the MSTN gene. Myostatin is a
secreted growth differentiation factor that is a member of the TGF beta
protein family.
Epithelium is one
of the four basic types of animal tissue, along with connective
tissue, muscle tissue and nervous tissue.
Epithelial tissues line the outer surfaces of organs and blood vessels
throughout the body, as well as the inner surfaces of cavities in many
internal organs. An example is the epidermis, the outermost layer of the
skin. There are three principal shapes of
epithelial cell:
squamous(characterized by
scales or very thin flattened cells),
columnar, and
cuboidal. These can be arranged in a single layer of cells as simple
epithelium, either squamous, columnar, cuboidal, pseudo-stratified
columnar or in
layers of two or more cells deep as stratified (layered), either
squamous, columnar or cuboidal. All glands are made up of epithelial
cells. Functions of epithelial cells include secretion, selective
absorption, protection, transcellular transport, and sensing. Epithelial
layers contain no blood vessels, so they must receive nourishment via
diffusion of substances from the underlying connective tissue, through the
basement membrane. Cell junctions are well-employed in epithelial tissues.
Sarcoplasm is the cytoplasm of a myocyte (muscle fiber). It is
comparable to the cytoplasm of other cells, but it contains unusually
large amounts of glycosomes (granules of stored glycogen) and significant
amounts of myoglobin, an oxygen-binding protein. The calcium ion
concentration in sarcoplasma is also a special element of the muscle
fiber; it is the means by which the muscle contractions take place and are
regulated. It contains mostly myofibrils (which are composed of
sarcomeres), but its contents are otherwise comparable to those of the
cytoplasm of other cells. It has a Golgi apparatus near the nucleus,
mitochondria just inside the cell membrane (sarcolemma), and a smooth
endoplasmic reticulum (specialized for muscle function and called the
sarcoplasmic reticulum).
Fascia
is a band or sheet of
connective tissue, primarily
collagen, beneath the skin that attaches,
stabilizes, encloses, and
separates muscles and other internal organs. Fascia is classified by
layer, as superficial fascia, deep fascia, and visceral or parietal
fascia, or by its function and anatomical location. Like ligaments, aponeuroses, and tendons, fascia is made up of
fibrous connective tissue containing closely packed bundles of
collagen fibers oriented in a wavy pattern parallel to the direction of
pull. Fascia is consequently flexible and able to resist great
unidirectional tension forces until the wavy pattern of fibers has been
straightened out by the pulling force. These collagen fibers are produced
by fibroblasts located within the fascia. Fasciae are similar to ligaments
and tendons as they have collagen as their major component. They differ in
their location and function: ligaments join one bone to another bone,
tendons join muscle to bone, and fasciae surround muscles and other
structures. Fascia is very densely woven, covering and
interpenetrating every muscle, bone, nerve, artery and vein, as well as,
all of our internal organs including the heart, lungs, brain and spinal
cord. Fascia is the biological fabric that holds us together, the
connective tissue network. You are about 70 trillion cells — neurons,
muscle cells, epithelia — all humming in relative harmony; fascia is the
3D spider web of fibrous, gluey, and Fasciawet proteins that binds them
together in their proper placement.
Nervous System.
Hyaluronic Acid is an anionic, nonsulfated glycosaminoglycan
distributed widely throughout connective, epithelial, and neural tissues.
Fibroblast is a type of biological cell that synthesizes the
extracellular matrix and collagen, produces the structural framework (stroma)
for animal tissues, and plays a critical role in wound healing.
Fibroblasts are the most common cells of connective tissue in animals.
Muscle
Hypertrophy involves an
increase in size of skeletal muscle through a
growth in size of its component cells. Two factors contribute to
hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased
muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.
Myostatin-Related Muscle Hypertrophy is a rare genetic condition
characterized by
reduced body fat and
increased skeletal muscle size. Affected
individuals have up to twice the usual amount of muscle mass in their
bodies, but increases in muscle strength are not usually congruent.
Myostatin-related muscle hypertrophy is not known to cause medical
problems, and affected individuals are intellectually normal. The
prevalence of this condition is unknown.
Muscle Loss - Muscle Weakness
Sarcopenia is the
loss of muscle tissue
as a of the aging process and the
lack of muscle
training exercises. It is the degenerative loss of skeletal muscle
mass (0.5–1% loss per year after the age of 50), quality, and strength
associated with aging. Sarcopenia is a component of the frailty syndrome.
It is often a component of cachexia. It can also exist independently of
cachexia; whereas cachexia includes malaise and is secondary to an
underlying pathosis (such as cancer), sarcopenia may occur in healthy
people and does not necessarily include malaise.
The primary treatment for sarcopenia is exercise.
Obesity -
Spine Diseases
-
Fatigue -
Paralysis
-
Sleep Paralysis -
Entropy -
Aging -
Dynapenia is the age-associated
loss of muscle
strength, rather than muscle mass, and is not caused by neurologic
or muscular diseases.
Resistance Training has been
shown to greatly influence virtually all of the strength related
physiological mechanisms of the nervous and skeletal muscle systems - even
into very late life.
Muscle Weakness is a
lack of muscle strength. The causes are many and
can be divided into conditions that have either true or perceived muscle
weakness. True muscle weakness is a primary symptom of a variety of
skeletal muscle diseases, including muscular dystrophy and inflammatory
myopathy. It occurs in neuromuscular junction disorders, such as
myasthenia gravis. Muscle weakness can also be caused by low levels of
potassium and other electrolytes within muscle cells. It can be temporary
or long-lasting (from seconds or minutes to months or years).
Hypotonia is a state of
low muscle tone (the amount of tension or
resistance to stretch in a muscle), often involving reduced muscle
strength.
Atony or
atonia is a condition in which a
muscle has lost its strength. It is
frequently associated with the conditions atonic seizure, atonic colon,
uterine atony, gastrointestinal atony (occurs postoperatively) and
choreatic atonia. Atony can also refer to the paralyzed or extremely
relaxed state of skeletal muscles in rapid eye movement sleep (REM sleep)
in most warm-blooded animals.
Cataplexy is a
sudden and transient episode of muscle weakness accompanied by full
conscious awareness, typically triggered by emotions such as laughing,
crying, terror, etc. It is the cardinal symptom of narcolepsy with
cataplexy affecting roughly 70% of people who have narcolepsy, and is
caused by an autoimmune destruction of the neurotransmitter hypocretin,
which regulates arousal and wakefulness. Cataplexy without narcolepsy is
rare and the cause is unknown.
Salk scientists find power switch for muscles.
ERRγ gene enables endurance exercise and repairs type of damage seen
in
neuromuscular diseases.
Restoration of Muscle Mass. Exploring the role of
sirtuins,
a class of
proteins. in
endothelial cells,
which line the inside of blood vessels. To do that, they deleted the gene
for SIRT1, which encodes the major mammalian sirtuin, in endothelial cells
of mice. They found that at 6 months of age, these mice had reduced
capillary density and could run only half as far as normal 6-month-old
mice. The researchers then decided to see what would happen if they
boosted sirtuin levels in normal mice as they aged. They treated the mice
with a compound called NMN, which is a precursor to NAD, a coenzyme that
activates SIRT1. NAD levels normally drop as animals age, which is
believed to be caused by a combination of reduced NAD production and
faster NAD degradation. After 18-month-old mice were treated with NMN for
two months, their capillary density was restored to levels typically seen
in young mice, and they experienced a 56 to 80 percent improvement in
endurance. Beneficial effects were also seen in mice up to 32 months of
age (comparable to humans in their 80s).
Brain cells protect muscles from wasting away. Researchers have found
another: cells called glia that release a hormone that boosts the unfolded
protein response in the endoplasmic reticulum of the worm's cells,
effectively doubling lifespan.
How Bears Preserve Muscle
Mass During Hibernation.
Physical activity in all of its forms may help maintain muscle mass in
midlife. Hormonal changes during menopause decrease muscle mass, but
physical activity might slow the decrement. Loss of estrogen has an effect
on muscles and leads to a decline in muscle mass. Physical activity in all
of its forms may help maintain muscle mass in midlife.
A protein called Sestrin might be responsible for many of the benefits of
a good workout. The findings could eventually help scientists combat
muscle wasting due to aging and other causes.
SESN2 or Sestrin-2 also
known as Hi95 is a protein that in humans is encoded by the SESN2 gene.
Targeting myostatin/activin A protects against skeletal muscle and bone
loss during spaceflight. Among the major health challenges for
astronauts during prolonged space travel are loss of muscle mass and loss
of bone mass. Here, we investigated the effects of targeting the signaling
pathway mediated by the secreted signaling molecules,
myostatin and activin A, in mice sent to the
International Space Station.
We show that targeting this signaling pathway has significant beneficial
effects in protecting against both muscle and bone loss in microgravity,
suggesting that this strategy may be effective in preventing or
treating muscle and bone loss not only in
astronauts on prolonged missions but also in people with disuse atrophy on
Earth, such as in older adults or in individuals who are bedridden or
wheelchair-bound from illness. Activin-A is a dimeric glycoprotein, which
belongs to the transforming growth factor-ß (TGF-ß) family. It regulates
several biological functions, including hormonal homoeostasis, gonadal
functions, muscle growth, immunity, inflammation, and bone remodeling.
Guillain–Barré Syndrome is a rapid-onset
muscle weakness caused by the
immune system damaging the
peripheral nervous system.
Typically, both sides of the body are involved, and the initial symptoms
are changes in sensation or pain often in the back along with muscle
weakness, beginning in the feet and hands, often spreading to the arms and
upper body. The symptoms may develop over hours to a few weeks. During the
acute phase, the disorder can be life-threatening, with about 15 percent
of people developing weakness of the breathing muscles and, therefore,
requiring mechanical ventilation. Some are affected by changes in the
function of the autonomic nervous system, which can lead to dangerous
abnormalities in heart rate and blood pressure.
Activin and Inhibin are two closely related protein complexes that
have almost directly opposite biological effects. Identified in 1986,
activin enhances FSH biosynthesis and secretion, and participates in the
regulation of the menstrual cycle. Many other functions have been found to
be exerted by activin, including roles in cell proliferation,
differentiation, apoptosis, metabolism, homeostasis, immune response,
wound repair, and endocrine function. Conversely, inhibin downregulates
FSH synthesis and inhibits FSH secretion.
Silicon nanochip could treat traumatic muscle loss. Technology that
can change skin tissue into blood vessels and nerve cells also shows
promise as a treatment for traumatic muscle loss. A new study, published
in Nature Partner Journals Regenerative Medicine, tested tissue
nanotransfection-based gene therapy as a treatment, with the goal of
delivering a gene known to be a major driver of muscle repair and
regeneration. They found that muscle function improved when tissue
nanotransfection was used as a therapy for seven days following volumetric
muscle loss in rats. It is the first study to report that tissue
nanotransfection technology can be used to generate muscle tissue and
demonstrates its benefit in addressing volumetric muscle loss.
How to boost muscle regeneration and rebuild tissue. Clues about
molecular changes underlying muscle loss tied to aging. The compounds used
in the study are often called
Yamanaka factors after the Japanese scientist who discovered them.
Yamanaka factors are a combination of proteins (called transcription
factors) that control how DNA is copied for translation into other
proteins. In lab research, they are used to convert specialized cells,
like skin cells, into more
stem-cell-like cells that are pluripotent, which means they have the
ability to become many different types of cells. Muscle regeneration is
mediated by muscle stem cells, also called satellite cells. Satellite
cells are located in a niche between a layer of connective tissue (basal
lamina) and muscle fibers (myofibers). In this study, the team used two
different mouse models to pinpoint the muscle stem-cell-specific or
niche-specific changes following addition of Yamanaka factors. They
focused on younger mice to study the effects of the factors independent of
age. In the myofiber-specific model, they found that adding the Yamanaka
factors accelerated muscle regeneration in mice by reducing the levels of
a protein called Wnt4 in the niche, which in turn activated the satellite
cells. By contrast, in the satellite-cell-specific model, Yamanaka factors
did not activate satellite cells and did not improve muscle regeneration,
suggesting that
Wnt4
plays a vital role in muscle regeneration.
Muscle Types
Biceps is a two-headed muscle that lies on the upper arm between the shoulder and the elbow.
Triceps is a large muscle on the back of the upper limb of
many vertebrates. It is the muscle principally responsible for extension
of the elbow joint (straightening of the arm).
Deltoids is the muscle forming the rounded contour of the
shoulder.
Pecs is a thick, fan-shaped muscle, situated at the chest
(anterior) of the human body. It makes up the bulk of the chest muscles in
the male and lies under the breast in the female. Underneath the
pectoralis major is the pectoralis minor, a thin, triangular muscle. In
sports as well as bodybuilding, the pectoral muscles may colloquially be
referred to as "pecs", "pectoral muscle" or "chest muscle". What are
Man Breasts??
Abs is a muscle layer of the anterior and lateral (front and
side)
abdominal wall which is deep to (layered below) the internal
oblique
muscle. It is thought by most fitness instructors to be a significant
component of the core.
Core Muscles.
Rectus Abdominis Muscle is a paired muscle running vertically on each
side of the anterior wall of the human abdomen.
Mummy Tummy
Core of the body is broadly considered to be the torso. Functional
movements are highly dependent on this part of the body, and lack of core
muscular development can result in a predisposition to injury. The major
muscles of the core reside in the area of the belly and the mid and lower
back (not the shoulders), and peripherally include the hips, the shoulders
and the neck.
Major muscles included are the pelvic floor muscles,
transversus abdominis, multifidus, internal and external obliques, rectus
abdominis, erector spinae (sacrospinalis) especially the longissimus
thoracis, and the diaphragm.
Gluteals are a group of three muscles which make up the
buttocks: the gluteus maximus, gluteus medius and gluteus minimus.
Body Parts (anatomy)
Muscle Weakness
from Sitting to Much
-
Fatigue
Skeletal Muscles Do Not Undergo Apoptosis During Either Atrophy or
Programmed Cell Death-Revisiting the Myonuclear Domain Hypothesis.
Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy.
Muscle Nuclei are the factories that
power new muscle growth. Rather
than dying as muscles lose mass, nuclei added during muscle growth persist
and could give older muscles an edge in regaining fitness later on. Muscle
cells can be sculpted into many forms and can stretch to volumes 100,000
times larger than a normal cell. Muscle cells gain this flexibility by
breaking the biological norm of one nucleus to a cell; some muscle cells
house thousands of nuclei. In mammals, these extra nuclei come from stem
cells called satellite cells that surround the muscle. When demands on the
muscle increase, these satellite cells fuse with muscle cells, combining
their nuclei and paving the way for more muscle. To build muscle mass you
need to make more of the contractile proteins that create that force.
Nuclei power the building of more muscle, making them "a bit like
factories. The more nuclei, the bigger and stronger the muscle. But as a
muscle shrinks from lack of use, it gets rid of those
unnecessary extra nuclei. If we can bank muscle nuclei early in life, when
it's easier to build muscle, we could then draw on these later in life to
slow the effects of aging.
Fourteen days of bed rest induces a decline in satellite cell content and
robust atrophy of skeletal muscle fibers in middle-aged adults.
Injuries - Muscle Soreness
Delayed Onset Muscle Soreness is the pain and stiffness felt
in
muscles several hours to days after unaccustomed or strenuous
exercise. The
soreness is felt most strongly
24 to 72 Hours
after the Exercise. It is thought to be caused by eccentric
(lengthening) exercise, which causes microtrauma to the muscle
fibers. After such exercise, the muscle adapts rapidly to
prevent muscle damage, and thereby soreness, if the exercise is
repeated. Delayed onset muscle soreness is one symptom of
exercise-induced muscle damage. The other is
acute muscle
soreness, which appears during and immediately after exercise.
When muscle tissue is damaged, not only do resident tissue cells
assist in repair and removal of damaged proteins, but also cells
of the immune system localize to the damage site to facilitate
tissue repair and recovery. A degree of local tissue
inflammation occurs at the site as a result, while tissue cells,
immune cells, repair and proteins, and other factors that
stimulate repair all migrate to the site of damage. Although
this process is part of what contributes to pain associated with
DOMS, it is an important aspect of response to exercise that
does need to occur. Usually after a few days, DOMS subsides and
this indicates that the healthy repair process has occurred.
Prolonged and extremely painful soreness may be a sign of more
severe injury or damage that requires longer recovery time
between workouts. Aspects of the exercise itself like exercise
intensity, duration, type, and also your fitness level can
impact how severe DOMS is after a bout of exercise.
Messages -
Rubbing Sore Muscles
-
Warm
Up
Autonomic
Nervous System has the ability to spontaneously restore muscle
function following nerve injury. The
autonomic nervous system
is known as the control center for involuntary bodily processes such as
the beating of our hearts and our
breathing.
Rhabdomyolysis is a condition in which
damaged skeletal
muscle breaks down rapidly. Symptoms may include muscle pains,
weakness, vomiting, and confusion. There may be tea-colored
urine or an irregular heartbeat. Some of the muscle breakdown
products, such as the protein myoglobin, are harmful to the
kidneys and may lead to
kidney failure.
When this happens, toxic components of your muscle fibers enter your
circulation system and kidneys. This can cause kidney damage. most common
causes of rhabdomyolysis are drug or alcohol abuse, medicinal drug use,
trauma, NMS, and immobility. The condition, also known as rhabdo, happens
when proteins and electrolytes from damaged muscle tissue are released
into the bloodstream, according to the Centers for Disease Control and
Prevention. This could damage the kidneys and lead to kidney failure,
seizures, permanent disability and even death, the agency also says. The
condition can affect anyone, but athletes, firefighters, those who work
outdoors and those who work in hot environments are at higher risk for
developing rhabdo, the CDC says.
Microtrauma can include the microtearing of muscle fibres,
the sheath around the muscle and the connective tissue. It can
also include stress to the tendons, and to the bones. It is
unknown whether or not the ligaments adapt like this.
Microtrauma to the skin (compression, impact, abrasion) can also
cause increases in a skin's thickness, as seen from the calluses
formed from running barefoot or the hand calluses that result
from rock climbing. This might be due to increased skin cell
replication at sites under stress where cells rapidly slough off
or undergo compression or abrasion. Most microtrauma cause a low
level of inflammation that cannot be seen or felt. These
injuries can arise in muscle, ligament, vertebrae, and discs,
either singly or in combination. Repetitive microtrauma which
are not allowed time to heal can result in the development of
more serious conditions.
Concussions.
Myocyte is the type of cell found in
muscle tissue. Myocytes are long, tubular cells that develop
from myoblasts to form muscles in a process known as myogenesis.
There are various specialized forms of myocytes: cardiac,
skeletal, and smooth muscle cells, with various properties. The
striated cells of cardiac and skeletal muscles are referred to
as muscle fibers. Cardiomyocytes are the muscle fibres that form
the chambers of the heart, and have a single central nucleus.
Skeletal muscle fibers help support and move the body and tend
to have peripheral nuclei. Smooth muscle cells control
involuntary movements such as the peristalsis contractions in
the oesophagus and stomach.
Myosatellite Cells, also known as
satellite
cells or muscle
Stem Cells,
are small multipotent cells with very little cytoplasm found in mature
muscle. Satellite cells are precursors to skeletal muscle cells, able to
give rise to satellite cells or differentiated skeletal muscle cells. They
have the potential to provide additional myonuclei to their parent muscle
fiber, or return to a quiescent state. More specifically, upon activation,
satellite cells can re-enter the cell cycle to proliferate and
differentiate into myoblasts. Myosatellite cells are located between the
basement membrane and the sarcolemma of muscle fibers, and can lie in
grooves either parallel or transversely to the longitudinal axis of the
fibre. Their distribution across the fibre can vary significantly.
Non-proliferative, quiescent myosatellite cells, which adjoin resting
skeletal muscles, can be identified by their distinct location between
sarcolemma and basal lamina, a high nuclear-to-cytoplasmic volume ratio,
few organelles (e.g. ribosomes, endoplasmic reticulum, mitochondria, golgi
complexes), small nuclear size, and a large quantity of nuclear
heterochromatin relative to myonuclei. On the other hand, activated
satellite cells have an increased number of caveolae, cytoplasmic
organelles, and decreased levels of heterochromatin. Satellite cells are
able to differentiate and fuse to augment existing muscle fibers and to
form new fibers. These cells represent the oldest known adult stem cell
niche, and are involved in the normal growth of muscle, as well as
regeneration following injury or disease. In undamaged muscle, the
majority of satellite cells are quiescent; they neither differentiate nor
undergo cell division. In response to mechanical strain, satellite cells
become activated. Activated satellite cells initially proliferate as
skeletal myoblasts before undergoing myogenic differentiation.
Myonuclei is the nuclei of a muscle fiber
or cell. The number of myonuclei may be increased in a muscle cell by
fusion of a satellite cell with a muscle fiber.
Stimulating muscle fibers with magnets causes them to grow in the same
direction, aligning muscle cells within tissue.
Tendon stem cells could revolutionize injury recovery. Discovery of
tendon
stem cells could be a
game-changer when it comes to treating tendon injuries, avoiding surgery.
The buildup of scar tissue makes recovery from torn rotator cuffs,
jumper's knee, and other tendon injuries a painful, challenging process,
often leading to secondary tendon ruptures. New research reveals the
existence of tendon stem cells that could potentially be harnessed to
improve tendon healing and even to avoid surgery.
Tendon-like tissue created from human stem cells. Researchers develop
artificial tendons in vitro from human stem cells that could fix common
tendon injuries such as Achilles tendon rupture.
Hypermobile Ehlers-Danlos syndrome is an inherited connective tissue
disorder that is caused by defects in a protein called collagen leaving
joints vulnerable to excessive movement, forcing muscles to do the heavy
lifting and causing chronic musculoskeletal pain, can also increase the
chances of breaking bones.
Injectable microtissue preserves muscle function in rats with severed
sciatic nerves. Researchers engineered the first injectable
microtissue containing motor and sensory neurons encased in protective
tissue, called
tissue engineered neuromuscular interfaces. The TE-NMI neurons provide
a source of axons to muscles in rats who suffered nerve injuries, and
'babysit' the muscles to prevent degeneration and loss of function, while
the damaged nerve regrows.
Ice
or Heat? Use ice for acute injuries or
pain, along
with
inflammation and
swelling. Use heat for muscle
pain or
stiffness. Heat vs. Cold
Info-
Graph (image) -
Heat Therapy boosts Mitochondrial Function in Muscles.
New strategy to facilitate muscle regeneration after injury. Muscle
injuries and therapies: A paradigm shift. Muscle injuries are common in
the active population, and they cause the majority of player leaves in the
world of sport. Depending on the severity, recovery of muscle function is
quite slow and may require surgery, medication and rehabilitation. Now, a
study reveals a strategy to improve and accelerate recovery from muscle
injuries that has potential application in the sports and health sector in
general.
Wolff's Law states that bone in a healthy person or animal
will adapt to the loads under which it is placed. If loading on
a particular bone increases, the bone will remodel itself over
time to become stronger to resist that sort of loading. The
internal architecture of the trabeculae undergoes adaptive
changes, followed by secondary changes to the external cortical
portion of the bone, perhaps becoming thicker as a result. The
inverse is true as well: if the loading on a bone decreases, the
bone will become less dense and weaker due to the lack of the
stimulus required for continued remodeling. This reduction in
bone density (osteopenia) is known as stress shielding and can
occur as a result of a hip replacement (or other prosthesis).
The normal stress on a bone is shielded from that bone by being
placed on a prosthetic implant.
Strain is an
injury to a
muscle in which the muscle fibers
tear as a result of overstretching. A strain is also
colloquially known as a
pulled muscle or
torn muscle. The
equivalent injury to a ligament is a sprain.
Sprain is damage to one or more ligaments in a joint, often
caused by trauma or the joint being taken beyond its functional
range of motion. The severity of sprain ranges from a minor
injury which resolves in a few days to a major rupture of one or
more ligaments requiring surgical fixation and a period of
immobilization. Sprains can occur in any joint but are most
common in the ankle and wrist.
Stretching (flexibility).
Osteoarthritis is a type of joint disease that results from breakdown
of joint cartilage and underlying bone. The most common symptoms are
joint pain and
stiffness. Usually the symptoms progress slowly over years. Initially they
may occur only after exercise but can become constant over time. Other
symptoms may include joint swelling, decreased range of motion, and, when
the back is affected, weakness or numbness of the arms and legs. The most
commonly involved joints are the two near the ends of the fingers and the
joint at the base of the thumbs; the knee and hip joints; and the joints
of the neck and lower back. Joints on one side of the body are often more
affected than those on the other. The symptoms can interfere with work and
normal daily activities. Unlike some other types of arthritis, only the
joints, not internal organs, are affected.
Joints are the place where
two bones meet or connect.
Cracking Joints sound is not yet fully understood, it is
mainly attributed to nitrogen or carbon dioxide bubbles building
up between the joints.
Ligament
are a short band of tough, flexible,
fibrous connective tissue
that
connects two bones or cartilages or holds together a joint.
Collagen.
ACL is tissue that connects the thighbone
to the shinbone, at the knee. The anterior cruciate ligament injury is the
over-stretching or tearing of the
anterior
cruciate ligament or ACL in the knee. A tear may be partial or
complete. The ligaments which attach the upper leg bone (femur) to the
large lower leg bone (tibia) create a hinge joint called the knee.
Tendon is a tough band of fibrous connective tissue that
usually connects
muscle to
bone and is capable of withstanding
tension. Tendons are similar to ligaments; both are made of
collagen. Ligaments join one bone to another bone, while tendons
connect
muscle to bone.
Tendinitis or
tendonitis is the
inflammation of a tendon. It happens when a person overuses or injures a
tendon, for example, during sport. It is normally linked to an acute
injury with inflammation. It often affects the elbow, wrist, finger,
thigh, and other parts of the body.
Cartilage is a resilient and smooth
elastic tissue,
rubber-like padding that covers and
protects the ends of long
bones at the joints, and is a structural component of the rib
cage, the ear, the nose, the bronchial tubes, the intervertebral
discs, and many other body components. It is not as hard and
rigid as
Bone, but it is stiffer and less flexible than muscle.
Regrowing knee Cartilage with an electric kick. Piezoelectricity is
the secret to successfully regrowing robust, functional cartilage in
mammalian joints. Bioengineers successfully regrew cartilage in a rabbit's
knee, a promising hop toward healing joints in humans.
Biodegradable gel shows promise for cartilage regeneration.
New biomaterial regrows damaged cartilage in joints. A crucial
component in joints, cartilage is notoriously difficult to repair. New
material comprises peptides, proteins and polysaccharides that mimic the
microstructure of natural cartilage. Within six months, researchers
observed new cartilage growth.
Dancing molecules heal cartilage damage. Regenerative effects of the
molecules might be universal across tissue types. New therapy uses
synthetic nanofibers to mimic the natural signaling of a protein that is
crucial for cartilage formation and maintenance. Researchers found that
intensifying the motion of molecules within the nanofibers led to more
components needed for regeneration. After just four hours, the treatment
activated the gene expression necessary to generate cartilage. Therapy
could be used to treat osteoarthritis, which affects nearly 530 million
people worldwide.
Meniscus is a crescent-shaped fibrocartilaginous anatomical structure
that, in contrast to an articular disk, only partly divides a joint
cavity. In humans they are present in the knee, wrist, acromioclavicular,
sternoclavicular, and temporomandibular joints; in other animals they may
be present in other joints.
Scaffold helps cells repair torn meniscus in lab tests.
Patella
or the
kneecap, is a flat, rounded
triangular bone which articulates with the femur (thigh bone) and covers
and protects the anterior articular surface of the knee joint. The patella
is a small bone located in front of the knee joint — where the thighbone
(femur) and shinbone (tibia) meet. It protects the knee and connects the
muscles in the front of the thigh to the tibia. The patella is found in
many tetrapods, such as mice, cats, birds and dogs, but not in whales, or
most reptiles. In humans, the patella is the largest sesamoid bone in the
body. Babies are born with a patella of soft cartilage which begins to
ossify into bone at about four years of age.
Connective Tissue is one of the four basic types of animal tissue,
along with epithelial tissue, muscle tissue, and nervous tissue. It
develops from the mesoderm. Connective tissue is found in between other
tissues everywhere in the body, including the nervous system. In the
central nervous system, the three outer membranes (the meninges) that
envelop the brain and spinal cord are composed of connective tissue. All
connective tissue consists of three main components: fibers (elastic and
collagenous fibers), ground substance and cells. Not all authorities
include blood or lymph as connective tissue because they lack the fiber
component. All are immersed in the body water. The cells of connective
tissue include fibroblasts, adipocytes, macrophages, mast cells and
leucocytes.
Collagen.
Sports Injury are injuries that occur in athletic activities
or exercising. In the United States there are about 30 million
teenagers and children alone that participate in some form of
organized sport.
Repetitive Strain Injury is an "injury to the
musculoskeletal and nervous systems that may be caused by
repetitive tasks, forceful exertions, vibrations, mechanical
compression, or sustained or awkward positions.
Body Smart (nerve damage)
Bursitis
is the
inflammation of
one or more bursae (small sacs) of synovial fluid in the body.
They are lined with a synovial membrane that secretes a
lubricating synovial fluid. There are more than 150 bursae in
the human body. The bursae rest at the points where internal
functionaries, such as muscles and tendons, slide across bone.
Healthy bursae create a smooth, almost frictionless functional
gliding surface making normal movement painless. When bursitis
occurs, however, movement relying on the inflamed bursa becomes
difficult and painful. Moreover, movement of tendons and muscles
over the inflamed bursa aggravates its inflammation,
perpetuating the problem. Muscle can also be stiffened.
Massage
-
Physical Therapy -
Pain
Rhabdomyolysis is a condition in which damaged skeletal muscle breaks down rapidly.
Muscles in the Body
-
Stem Cells
Over-Conditioning Kills: Non-traumatic fatalities in football is
preventable. Most
non-traumatic
fatalities among high school and college football athletes do not
occur while playing the game of football, but rather during conditioning
sessions which are often associated with overexertion or punishment drills
required by coaches and team staff.
Limp
is the uneven manner of walking that results from an injured leg.
Walk impeded by some physical limitation or injury. Lacking in strength,
firmness or resilience. Not having full range of motion because of being
impeded by pain and soreness. A reduction in a normal range of motion.
A limited range of motion. Concentric motion is the shortening of a
muscle- such as going from regular standing to standing on your tiptoes.
Calf Muscles are Tight -
Leg Cramps
Fascia
or connective tissue of these two
muscles comes
together to form the
achilles tendon at the back of our ankle. If the
calf muscles are tight then the Achilles is tight. If the calf muscles
are too tight, a person may be more likely to experience plantar fascia
because the calf muscles cannot support the foot. The most common symptoms
of plantar fasciitis are foot pain when waking and difficulty flexing the
foot.
Tight Pain that's felt in muscles
"downstream" from the narrowed artery. Muscles aren't getting enough
blood. It can occur in the buttocks, thigh,
calf,
or
foot, but occurs most often in the
calf. The pain tends to come on with walking, gets worse until the person
stops walking, and
goes away with rest.
Stretch and massage. Stretch the cramped muscle and gently rub it to help
it relax. For a calf cramp, put your weight on your cramped leg and bend
your knee slightly. Use a warm towel or heating pad on tense or tight
muscles. Stretching regularly may be your best bet for keeping your calf
muscles loose and pain-free. Warm up before stretching and other exercise.
A slow walk or jog for a few minutes should be enough to get the blood
flowing. Resting helps. It usually takes up to three days for a pulled
calf muscle to start feeling better. But a full recovery may take up to
six weeks.
Triceps Surae
Muscle is a pair of muscles located at the calf - the two-headed
gastrocnemius and the
soleus. These
muscles both insert into the
calcaneus, the bone of the heel of the human foot, and form the major
part of the muscle of the posterior leg, commonly known as the calf
muscle.
Leg Cramps
affect the muscles in the calf (the large one is called the gastrocnemius)
or along the sole of the foot. Heat (from a heating pad or warm - not hot
- water) or massaging of the leg and foot can also help muscles relax,
although it's best to try stretching first.
Nocturnal leg cramps are quite painful and cause the affected muscles
to feel tight or knotted.
When a person feels high levels of
stress, the muscles tend to become tense, and this tension, over long
periods of time, can leave legs feeling achy.
Effects of Neuromuscular Electrical Stimulation on the Frequency of
Skeletal Muscle Cramps: A Prospective Controlled Clinical Trial.
Muscle Cramp -
Charley Horse is a sudden,
involuntary contraction of one or more
muscles (cramp), often in the legs. Muscles of your calf or foot suddenly
become hard, tight, and painful. Often the result of long exercise or
physical labor, especially in the heat. Many things can trigger a muscle
cramp. They include:
Working muscles too hard while exercising,
Dehydration, Muscle fatigue,
Not stretching enough,
Poor blood circulation
in your legs, Being active in hot temperatures, Magnesium and/or potassium
deficiency, Muscle cramps can also occur as a side effect of some drugs or
medications. A charley horse is harmless but can be very painful. It often
awakens a person during the night. Slowly wiggling your toes and slowly
extending your legs and relax. To avoid cramps in muscles try to eat more
foods high in
vitamins and magnesium and calcium.
Stay
well-hydrated.
stretch properly before exercise.
Cramp is a muscle
contraction or over-shortening; while generally temporary and
non-damaging, they can cause significant pain, and a paralysis-like
immobility of the affected muscle. Onset is usually sudden, and it
resolves on its own over a period of several seconds, minutes or hours.
Cramps may occur in a skeletal muscle or smooth muscle. Skeletal muscle
cramps may be caused by muscle fatigue or a lack of
electrolytes such as low
sodium, low potassium or low magnesium. Cramps of smooth muscle may be due
to menstruation or gastroenteritis.
Golgi tendon organ (GTO), a structure of the
nervous system found
throughout the body at the intersection of muscle fibers and tendons. The
GTO plays a kind of activity-dampening role limiting the kind of
“excitability” that produces muscle contraction. In some circumstances,
the GTO’s control is muffled, and so there may be an imbalance in the
amount of electrical information reaching the
alpha motor neuron (basically, the muscle’s on/off switch) in the
spinal cord. cramp threshold,” which is the amount of electrical
stimulation needed to trigger a cramp in a given individual. The cramp
threshold seems to vary from person to person. If you’re someone with a
very low threshold, exercise and sweat-induced fluid imbalances or
spending time with your muscles in contracted positions could produce
cramps. Any condition that disrupts or kills off motor neuron activity
could also lead to the kind of electrical discombobulation that causes
muscle cramps. This is partially why muscle cramps are common symptoms of
degenerative neurological conditions like ALS. They are also common in
patients with Type 2 diabetes, a condition that can cause nerve damage.
Aging can also contribute to cramps. Around the same time that we start
losing our motor neurons, roughly, a person’s early fifties, rest cramps
start to get more common. Heavy exercisers should note that sweating a lot
and drinking only water to rehydrate can throw off electrolyte and fluid
balances. Stretching the affected muscle while you cramp probably helps
abort a cramp. Though
Prophylactic
stretching before bedtime or other times when you tend to cramp
doesn’t seem to do much good.
Contractions
Lactate Threshold is the
exercise intensity at which the blood
concentration of lactate and/or
Lactic
Acid begins to exponentially increase. Often expressed as 85% of
maximum heart rate or 75% of maximum
oxygen intake. When exercising at or
below the LT, any lactate produced by the
muscles is removed by the
body
without it building up. The onset of blood lactate accumulation is
often confused with the lactate threshold. With a higher exercise
intensity the lactate production exceeds at a rate which it cannot be
broken down, the blood lactate concentration will show an increase equal
to 4.0mM; it then accumulates at the
muscle and then moves to the
bloodstream. Regular endurance exercise leads to adaptations in skeletal
muscle which prevent lactate levels from rising. This is mediated via
activation of PGC-1α which alters the isoenzyme composition of the LDH
complex and decreases the activity of the lactate generating enzyme LDHA,
while increasing the activity of the lactate metabolizing enzyme LDHB.
Lactic Acid is an organic compound with the formula CH3CH(OH)COOH. In
its solid state, it is white and water-soluble. In its liquid state, it is
colorless. It is produced both naturally and synthetically. With a
hydroxyl group adjacent to the carboxyl group, lactic acid is classified
as an alpha-hydroxy acid (AHA). In the form of its conjugate base called
lactate, it plays a role in several biochemical processes. In animals,
L-lactate is constantly produced from pyruvate via the enzyme lactate
dehydrogenase (LDH) in a process of fermentation during normal metabolism
and exercise. It does not increase in concentration until the rate of
lactate production
exceeds the rate of lactate
removal, which is governed by a number of factors, including
monocarboxylate transporters, concentration and isoform of LDH, and
oxidative capacity of tissues. The concentration of blood lactate is
usually 1–2 mmol/L at rest, but can rise to over 20 mmol/L during intense
exertion and as high as 25 mmol/L afterward. In industry, lactic acid
fermentation is performed by lactic acid bacteria, which convert simple
carbohydrates such as
glucose, sucrose, or galactose to lactic acid. These
bacteria can also grow in the mouth; the acid they produce is responsible
for the
tooth decay known as caries. During power
exercises such as sprinting, when the rate of demand for
energy is high,
glucose is broken down and oxidized to pyruvate, and lactate is then
produced from the pyruvate faster than the body can process it, causing
lactate concentrations to rise.
Pyruvic Acid
(wiki).
The
surprising reason our Muscles Get Tired - Christian Moro (youtube)
Motor Neurons -
ATP -
Action Potential -
Sodium, Potassium, Calcium Ions -
Involuntary Movements
Spasm is a sudden
involuntary contraction of a muscle, a group of muscles, or a hollow organ
such as the heart. A spasmodic muscle contraction may be caused by many
medical conditions, including dystonia. Most commonly, it is a muscle
cramp which is accompanied by a sudden burst of pain. A muscle cramp is
usually harmless and ceases after a few minutes. It is typically caused by
ion imbalance or muscle overload.
Reflex.
Muscle
Contraction is the activation of
tension-generating sites within
muscle fibers. In physiology, muscle contraction does not necessarily mean
muscle shortening because muscle tension can be produced without changes
in muscle length such as holding a heavy book or a dumbbell at the same
position. The termination of muscle contraction is followed by muscle
relaxation, which is a return of the muscle fibers to their low
tension-generating state. There are other causes of
involuntary muscle
contractions, and some of these may cause a health problem. Muscle contractions can be described
based on two variables: length and tension. A muscle contraction is
described as isometric if the muscle tension changes but the muscle length
remains the same. In contrast, a muscle contraction is isotonic if muscle
tension remains the same throughout the contraction. If the muscle length
shortens, the contraction is concentric; if the muscle length lengthens,
the contraction is eccentric. In natural movements that underlie locomotor
activity, muscle contractions are multifaceted as they are able to produce
changes in length and tension in a time-varying manner. Therefore, neither
length nor tension is likely to remain the same in muscles that contract
during locomotor activity. In vertebrates, skeletal muscle contractions
are neurogenic as they require synaptic input from motor neurons to
produce muscle contractions. A single motor neuron is able to innervate
multiple muscle fibers, thereby causing the fibers to contract at the same
time. Once innervated, the protein filaments within each skeletal muscle
fiber slide past each other to produce a contraction, which is explained
by the sliding filament theory. The contraction produced can be described
as a twitch, summation, or tetanus, depending on the frequency of action
potentials. In skeletal muscles, muscle tension is at its greatest when
the muscle is stretched to an intermediate length as described by the
length-tension relationship. Unlike skeletal muscle, the contractions of
smooth and cardiac muscles are myogenic (meaning that they are initiated
by the smooth or heart muscle cells themselves instead of being stimulated
by an outside event such as nerve stimulation), although they can be
modulated by stimuli from the autonomic nervous system. The mechanisms of
contraction in these muscle tissues are similar to those in skeletal
muscle tissues.
How water controls the speed of muscle contraction. The flow of water
within a muscle fiber may dictate how quickly muscle can contract,
according to a new study. Muscle exhibits a new kind of elasticity called
odd elasticity that allows muscle to generate power using three
dimensional deformations, shown in a common observation that when a muscle
fiber contracts lengthwise, it also bulges perpendicularly. Muscles that
produce sound, such as the rattle in a rattlesnake's tail, that can
contract ten to hundreds of times per second typically don't rely on fluid
flows. Instead, these contractions are controlled by the nervous system
and are more strongly dictated by molecular properties, or the time it
takes for molecular motors within cells to bind and generate forces. But
in smaller organisms, such as flying insects who are beating their wings a
few hundred to a thousand times per second, these contractions are too
fast for neurons to directly control. Here fluid flows are more important.
Sarcomere is the complicated unit of striated muscle tissue. It is the
repeating unit between two Z lines. Skeletal muscles are composed of
tubular muscle cells (myocytes called muscle fibers or myofibers) which
are formed in a process known as myogenesis. Muscle fibers contain
numerous tubular myofibrils. Myofibrils are composed of repeating sections
of sarcomeres, which appear under the microscope as alternating dark and
light bands. Sarcomeres are composed of long, fibrous proteins as
filaments that slide past each other when a muscle contracts or relaxes.
The costamere is a different component that connects the sarcomere to the
sarcolemma. Two of the important proteins are myosin, which forms the
thick filament, and actin, which forms the thin filament. Myosin has a
long, fibrous tail and a globular head, which binds to actin. The myosin
head also binds to ATP, which is the source of energy for muscle movement.
Myosin can only bind to actin when the binding sites on actin are exposed
by calcium ions. Actin molecules are bound to the Z line, which forms the
borders of the sarcomere. Other bands appear when the sarcomere is
relaxed. A muscle fiber from a biceps muscle may contain 100,000
sarcomeres. The myofibrils of smooth muscle cells are not arranged into
sarcomeres.
Lower Motor Neuron are
motor neurons
located in either the anterior grey column, anterior nerve roots (spinal
lower motor neurons) or the cranial nerve nuclei of the brainstem and
cranial nerves with motor function (cranial nerve lower motor neurons).
All voluntary movement relies on spinal lower motor neurons, which
innervate skeletal muscle fibers and act as a link between upper motor
neurons and muscles. Cranial nerve lower motor neurons control movements
of the eyes, face and tongue, and contribute to chewing, swallowing and
vocalization. Damage to the lower motor neurons can lead to
flaccid paralysis, absent deep tendon reflexes and muscle atrophy.
Twitching can occur after
physical activity because lactic acid accumulates in the muscles used
during exercise. It most often affects the arms, legs, and back. Muscle
twitches caused by stress and anxiety are often called “
nervous ticks.”
Muscle Cramp -
Charley Horse -
Muscle Injuries -
Soreness from Exercise
Elastic Energy is the
potential mechanical energy stored in the configuration of a material
or physical system as work is performed to distort its volume or shape.
Elastic energy occurs when objects are
compressed and stretched, or
generally deformed in any manner.
Elasticity theory primarily develops
formalisms for the mechanics of solid bodies and materials.
Elastic Energy Storage in Shoulder.
Icing muscle injuries may delay recovery. Results indicate that
cooling the injury makes it difficult for macrophages to enter the damaged
cells in order to repair them.
Eccentric
contraction: Normally, muscles get shorter when they contract.
Eccentric contraction is when the opposite happens and the muscles
lengthen as they contract. This can occur due to strenuous activity, which
overburdens the muscles and can easily cause injury.
Macrophage: A type of white blood cell
found in the blood. There are two known types of macrophage:
pro-inflammatory and anti-inflammatory.
Pro-inflammatory macrophage: These are macrophages that immediately
gather at the site of a tissue injury after it occurs. They phagocytose
the damaged tissue and trigger inflammation.
Inflammation: A pathological reaction that occurs when living
tissue is damaged. Symptoms include rubefaction (reddening of the skin),
feverishness, swelling and pain.
Phagocytosis:
When macrophages surround and remove damaged tissue.
Anti-inflammatory macrophage: It is said
that inflammatory macrophages change into this type. They suppress
inflammation and recruit substances for tissue repair.
Lactate helps our brains develop. Lactate is a byproduct of exercise
and metabolism, fueling our brain when oxygen is limited. More recently,
scientists have become aware of the many roles it plays in developing our
nervous system. Now, researchers have unearthed the cellular mechanisms by
which lactate helps our brains develop. Evidence shows lactate provides
signal-regulatory functions in various cell types under physiological and
pathological conditions.
Lungs - Breathing
Respiratory System is a biological system consisting of specific
organs and structures used for the process of
respiration in an organism.
The respiratory system is involved in the
intake and exchange of oxygen
and
carbon dioxide between an organism and the environment. In
air-breathing vertebrates like human beings, respiration takes place in
the respiratory organs called
Lungs.
The
passage of air into the lungs to supply the body with
oxygen is known
as inhalation, and the passage of air out of the lungs to expel carbon
dioxide is known as exhalation; this process is collectively called
breathing or ventilation. In humans and other mammals, the anatomical
features of the respiratory system include trachea, bronchi, bronchioles,
lungs, and diaphragm. Molecules of
oxygen and
carbon dioxide are passively
exchanged, by diffusion, between the gaseous external environment and the
blood. This exchange process occurs in the alveoli (air sacs) in the
lungs.
79% of each breath is simply exhaled
without being absorbed by your lungs.
VO2 max -
Focused Breathing
-
Pulse Oximetry
(O2 Measuring).
Respiration in physiology is defined as the movement of
oxygen from the outside
environment to the cells within tissues, and the transport of
carbon dioxide
in the opposite direction. The physiological definition of respiration
differs from the biochemical definition, which refers to
cellular respiration, a
metabolic process by which an
organism obtains
energy (in the
form of ATP) by oxidizing nutrients and releasing waste products. Although
physiologic respiration is necessary to sustain cellular respiration and
thus life in animals, the processes are distinct: cellular respiration
takes place in individual cells of the organism, while physiologic
respiration concerns the diffusion and transport of metabolites between
the organism and the external environment. In animals with lungs,
physiological respiration involves respiratory cycles of inhaled and
exhaled
breaths. Inhalation (breathing in) is usually an active movement.
The contraction of the
diaphragm muscle
cause a pressure variation, which is equal to the pressures caused by
elastic, resistive and inertial components of the respiratory system. In
contrast, exhalation (breathing out) is usually a passive process.
Breathing in, brings air into the lungs where the process of gas exchange
takes place between the air in the alveoli and the blood in the pulmonary
capillaries. The process of
breathing does not fill the alveoli with
atmospheric air during each inhalation (about 350 ml per breath), but the
inhaled air is carefully diluted and thoroughly mixed with a large volume
of gas (about 2.5 liters in adult humans) known as the functional residual
capacity which remains in the lungs after each exhalation, and whose
gaseous composition differs markedly from that of the ambient air. Physiological respiration involves the mechanisms that ensure that the
composition of the functional residual capacity is kept constant, and
equilibrates with the gases dissolved in the pulmonary capillary blood,
and thus throughout the body. Thus, in precise usage, the words breathing
and ventilation are hyponyms, not synonyms, of respiration; but this
prescription is not consistently followed, even by most health care
providers, because the term
respiratory rate (RR) is a well-established
term in health care, even though it would need to be consistently replaced
with ventilation rate if the precise usage were to be followed.
Spirometer
or
Pulmonary Function Testing is an apparatus for
measuring
the volume of air inspired and expired by the lungs. A spirometer measures
ventilation, the movement of air into and out of the lungs. The spirogram
will identify two different types of abnormal ventilation patterns,
obstructive and restrictive. There are various types of spirometers which
use a number of different methods for measurement (pressure transducers,
ultrasonic, water gauge).
Pulmonary Function Testing evaluation of the
Respiratory System.
Plethysmograph measures the functional residual capacity (FRC)
of the lungs.
Functional Residual Capacity is the volume of air present in
the lungs at the end of
passive expiration.
High-Resistance Inspiratory Muscle Strength Training. Inspiratory
muscles can be trained, resulting in increased strength, endurance,
reduced blood lactate concentration and RPE. 4. A simple protocol of 30
breaths, twice daily is sufficient to significantly improve performance.
5-minute workout with Inspiratory Muscle Strength Training improves Blood
Pressure, may Boost Brain Function.
Effects of inspiratory muscle training on resistance to fatigue of
respiratory muscles during exhaustive exercise. Respiratory Muscle
Training (RMT) can be defined as a technique that aims to improve the
function of the respiratory muscles through specific exercises.
Inspiratory Muscle Training (IMT) in particular has been shown to improve
respiratory muscle function and might help to reduce dyspnoea on exertion.
Inspiratory Muscle Training is a form of
resistance (weight) training which strengthens the muscles that you use to
breathe. When these muscles are strengthened regularly for a period of a
few weeks they adapt, becoming stronger and being able to work for longer.
A Volumetric Exerciser measures the volume of air you inspire and shows
you how effectively you are filling your lungs with each inhalation.
Normally, you take many deep breaths each hour—usually without being aware
of it. They are spontaneous and automatic and occur in the form of sighs
and yawns.Volumetric Exerciser measures the volume of air you inspire and
shows you how effectively you are filling your lungs with each inhalation.
Normally, you take many deep breaths each hour—usually without being aware
of it. They are spontaneous and automatic and occur in the form of sighs
and yawns.
Airway Resistance is the resistance of the respiratory tract
to airflow during inspiration and expiration. Airway resistance
can be measured using body
plethysmography, which is an instrument for measuring
changes in volume within an organ or whole body (usually
resulting from fluctuations in the amount of blood or air it
contains).
Lung Volumes refer to the volume of air associated with
different phases of the respiratory cycle.
Lung volumes are directly
measured; lung capacities are inferred from lung volumes. The average total
lung capacity of an adult human male is about 6 litres of air. Tidal
breathing is normal, resting breathing; the tidal volume is the volume of
air that is inhaled or exhaled in only a single such breath. The average
human respiratory rate is
30-60 breaths per minute at birth, decreasing to
12-20 breaths per minute in adults.
Asthma
is a common long term
inflammatory
disease of the airways of the lungs.
Congestion (Colds)
How exercise interventions could help people with asthma.
Upper Airway Resistance Syndrome is a sleep disorder
characterized by airway
resistance to
breathing during sleep.
Lungs are
the primary organs of respiration in humans and many other animals
including a few fish and some snails. In mammals and most other
vertebrates, two lungs are located near the backbone on either side of the
heart. Their function in the respiratory system is to extract
oxygen from
the atmosphere and transfer it into the bloodstream, and to release carbon
dioxide from the bloodstream into the atmosphere, in a process of gas
exchange. Respiration is driven by different muscular systems in different
species. Mammals, reptiles and birds use their musculoskeletal systems to
support and foster breathing. In early tetrapods, air was driven into the
lungs by the pharyngeal muscles via buccal pumping, a mechanism still seen
in amphibians. In humans, the primary muscle that drives breathing is the
diaphragm. The lungs also provide airflow that makes vocal sounds
including human speech possible. Humans have two lungs, a right lung and a
left lung. They are situated within the thoracic cavity of the chest. The
right lung is bigger than the left, which shares space in the chest with
the heart. The lungs together weigh approximately 1.3 kilograms (2.9 lb),
and the right is heavier. The lungs are part of the lower respiratory
tract that begins at the trachea and branches into the bronchi and
bronchioles and which receive air breathed in via the conducting zone.
These divide until air reaches microscopic alveoli, where the process of
gas exchange takes place. Together, the lungs contain approximately 2,400
kilometres (1,500 mi) of airways and 300 to 500 million alveoli. The lungs
are enclosed within the pleural sac which allows the inner and outer walls
to slide over each other whilst breathing takes place, without much
friction. This sac encloses each lung and also divides each lung into
sections called lobes. The right lung has three lobes and the left has
two. The lobes are further divided into bronchopulmonary segments and
lobules. The lungs have a unique blood supply, receiving deoxygenated
blood sent from the heart for the purposes of receiving oxygen (the
pulmonary circulation) and a separate supply of oxygenated blood (the
bronchial circulation).The tissue of the lungs can be affected by a number
of diseases, including pneumonia and lung cancer. Chronic diseases such as
chronic obstructive pulmonary disease and emphysema can be related to
smoking or exposure to harmful substances. Diseases such as bronchitis can
also affect the respiratory tract. In embryonic development, the lungs
begin to develop as an outpouching of the foregut, a tube which goes on to
form the upper part of the
digestive system. When the lungs are formed the
fetus is held in the fluid-filled amniotic sac and so they do not function
to breathe. Blood is also diverted from the lungs through the ductus
arteriosus. At birth however, air begins to pass through the lungs, and
the diversionary duct closes, so that the lungs can begin to respire. The
lungs only fully develop in early childhood.
New scan method unveils lung function secrets. A new method of
scanning lungs is able to show in real time how air moves in and out of
the lungs as people take a breath in patients with asthma, chronic
obstructive pulmonary disease or COPD, and patients who have received a
lung transplant. It enables experts to see the functioning of transplanted
lungs and could enable medics to identify sooner any decline in lung
function.
Pulmonary
Alveolus is a hollow cup-shaped cavity found in the lung parenchyma
where gas exchange takes place. Lung alveoli are found in the acini at the
beginning of the respiratory zone. They are located sparsely on the
respiratory bronchioles, line the walls of the alveolar ducts, and are
more numerous in the blind-ended alveolar sacs. The acini are the basic
units of respiration, with gas exchange taking place in all the alveoli
present. The alveolar membrane is the gas exchange surface, surrounded by
a network of capillaries. Across the membrane oxygen is diffused into the
capillaries and carbon dioxide released from the capillaries into the
alveoli to be breathed out. Alveoli are particular to mammalian lungs.
Different structures are involved in gas exchange in other vertebrates.
Lungs
of Birds are relatively small, but are connected to 8 or 9 air sacs
that extend through much of the body, and are in turn connected to air
spaces within the bones. On inhalation, air travels through the trachea of
a bird into the air sacs. Air then travels continuously from the air sacs
at the back, through the lungs, which are relatively fixed in size, to the
air sacs at the front. From here, the air is exhaled. These fixed size
lungs are called "
circulatory lungs", as
distinct from the "
bellows-type lungs"
found in most other animals.
Blood–Air Barrier exists in the gas exchanging region of the lungs. It
exists to prevent air bubbles from forming in the blood, and from blood
entering the alveoli. It is formed by the type 1 pneumocytes of the
alveolar wall, the endothelial cells of the capillaries and the basement
membrane between the two cells. The barrier is permeable to molecular
oxygen, carbon dioxide, carbon monoxide and many other gases.
Idiopathic Pulmonary Fibrosis is a type of chronic
Lung Disease characterized by a progressive and irreversible decline
in lung function. Symptoms typically include gradual onset of shortness of
breath and a
dry cough. Other
changes may include feeling tired and nail clubbing. Idiopathic pulmonary
fibrosis (IPF) is a type of
lung disease that results in scarring (fibrosis) of the lungs for an
unknown reason. Over time, the scarring gets worse and it becomes hard to
take in a deep breath and the lungs cannot take in enough oxygen.
Complications may include pulmonary hypertension, heart failure,
pneumonia, or pulmonary embolism. The cause is unknown. Risk factors
include a
cigarette smoking,
certain viral infections, and a family history of the condition. The
underlying mechanism involves scarring of the lungs. Diagnosis requires
ruling out other potential causes and may be supported by a CT scan or
lung biopsy. It is a type of interstitial
lung disease (ILD). People often benefit from pulmonary rehabilitation
and supplemental oxygen. Certain medications like pirfenidone or
nintedanib may slow the progression of the disease.
Lung transplantation
may also be an option. About 5 million people are affected globally. The
disease newly occurs in about 12 per 100,000 people per year. Those in
their 60s and 70s are most commonly affected. Males are affected more
often than females. Average life expectancy following diagnosis is about
four years.
Dentists and people who work in their
offices are exposed to a specific set of hazards, particularly
silica, polyvinyl siloxane, alginate and other toxic substances that can
be inhaled when they're polishing dental appliances or preparing amalgams.
Cystic Fibrosis is a genetic disorder that affects mostly the lungs,
but also the pancreas, liver, kidneys, and intestine. Long-term issues
include difficulty breathing and coughing up mucus as a result of frequent
lung infections. Other signs and symptoms may include sinus infections,
poor growth, fatty stool, clubbing of the fingers and toes, and
infertility in most males. Different people may have different degrees of
symptoms.
Pneumonia.
Potential cystic fibrosis treatment uses 'molecular prosthetic' for
missing lung protein. An approved drug normally used to treat fungal
infections could also do the job of a protein channel that is missing or
dysfunctional in the lungs of people with cystic fibrosis, operating as a
prosthesis on the molecular scale, says new research.
Silicosis is a lung disease. It usually happens in jobs where you
breathe in dust that contains silica. That's a tiny crystal found in sand,
rock, or mineral ores like quartz. Over time, silica can build up in your
lungs and breathing passages. This leads to scarring that makes it hard to
breathe.
New cell type in human lung has regenerative properties. Findings
shine light on underpinnings of COPD, pave new direction for future
research on treatments. Respiratory airway secretory cells are the cells
that line tiny airway branches, deep in the lungs, near the alveoli
structures where oxygen is exchanged for carbon dioxide. The scientists
showed that RASCs have stem-cell-like properties enabling them to
regenerate other cells that are essential for the normal functioning of
alveoli. They also found evidence that cigarette smoking and the common
smoking-related ailment called chronic
obstructive pulmonary disease (COPD) can disrupt the regenerative
functions of RASCs -- hinting that correcting this disruption could be a
good way to treat
COPD.
Surprising New Role for Lungs: Making Blood.
Tracheal Tube is a catheter that is inserted into the trachea for the
primary purpose of establishing and
maintaining a patent airway and to
ensure the adequate exchange of oxygen and carbon dioxide. Many different
types of tracheal tubes are available, suited for different specific
applications: An endotracheal tube is a specific type of tracheal tube
that is nearly always inserted through the mouth (orotracheal) or nose (nasotracheal).
A tracheostomy tube is another type of tracheal tube; this 2–3-inch-long
(51–76 mm) curved metal or plastic tube may be inserted into a
tracheostomy stoma (following a tracheotomy) to maintain a patent lumen. A
tracheal button is a rigid plastic cannula about 1 inch in length that can
be placed into the tracheostomy after removal of a tracheostomy tube to
maintain patency of the lumen. Misplaced Breathing Tubes can cause death.
Ventilator is a machine designed to provide mechanical ventilation by
moving
breathable
air into and out of the
lungs, to
deliver breaths to a patient who is physically unable to breathe, or
breathing insufficiently. While modern ventilators are computerized
machines, patients can be ventilated with a simple, hand-operated bag
valve mask. Ventilators are chiefly used in intensive care medicine, home
care, and emergency medicine (as standalone units) and in anesthesiology
(as a component of an anesthesia machine). Medical ventilators are
sometimes colloquially called "respirators", a term stemming from commonly
used devices in the 1950s (particularly the "Bird Respirator"). However,
in modern hospital and medical terminology, these machines are never
referred to as respirators, and use of "respirator" in this context is now
a deprecated anachronism signaling technical unfamiliarity. In the
present-day medical field, the word "respirator" refers to a
protective face mask.
Sharing of Ventilators - Ventilator sharing has been explored in a few
scientific studies and has been used twice in crisis situations.
COVID-19 How to Use
One Ventilator to Save Multiple Lives (youtube).
Mechanical Ventilation is the medical term for artificial ventilation
where mechanical means are used to assist or
replace spontaneous breathing. This
may involve a machine called a ventilator, or the breathing may be
assisted manually by a suitably qualified professional, such as an
anesthesiologist,
Registered Nurse, respiratory therapist, or paramedic, by compressing a
bag valve mask device.
Modes of Mechanical Ventilation (wiki).
Iron
Lung is a mechanical respirator which enables a person to breathe on
his or her own in a normal manner, when muscle control is lost, or the
work of breathing exceeds the person's ability. Need for this treatment
may result from certain diseases (e.g. polio, botulism) and certain
poisons (e.g. barbiturates, tubocurarine).
Artificial Ventilation is means of assisting or stimulating
respiration, a metabolic process referring to the overall exchange of
gases in the body by pulmonary ventilation, external respiration, and
internal respiration. It may take the form of manually providing air for a
person who is not breathing or is not making sufficient respiratory
effort, or it may be mechanical ventilation involving the use of a
mechanical ventilator to move air in and out of the lungs when an
individual is unable to breathe on their own, for example during surgery
with general anesthesia or when an individual is in a coma.
CPAP -
Dyson Designs Ventilator
in 10 Days for COVID-19 Patients.
An analysis of pulmonary function in different lying positions.
(FEV1),
forced vital capacity (FVC, FEV1/FVC), vital capacity (VC),
functional residual capacity (FRC), maximal expiratory pressure (PEmax),
maximal inspiratory pressure (PImax), peak expiratory flow (PEF),
total lung capacity (TLC), residual volume (RV), and diffusing capacity of
the lungs for carbon monoxide (DLCO). Standing, sitting, supine, and
right- and left-side lying positions were studied. DLCO. diffusing
capacity of the lung for carbon monoxide. DLCO/VA. diffusing capacity of
the lung for carbon monoxide divided by alveolar volume.
Positioning can have a great effect on clients with respiratory
difficulties - Rolling Coronavirus Patients onto their Stomachs may
save lives.
Sleeping
Positions.
Chest Physiotherapy are treatments generally performed by physical
therapists and respiratory therapists, whereby breathing is improved by
the indirect removal of mucus from the breathing passages of a patient.
Other terms, include respiratory or cardio-thoracic physiotherapy. Chest
Physiotherapy consists of external mechanical maneuvers, such as chest
percussion, postural drainage, and vibration, to augment mobilization and
clearance of airway secretions. It is indicated for patients in whom cough
is insufficient to clear thick, tenacious, copious, or loculated
secretions.
Empty Nose Syndrome is people who have clear nasal passages
experience a range of symptoms, most commonly feelings of nasal
obstruction, nasal dryness and crusting, and a sensation of
being unable to breathe.
Otorhinolaryngology ear, nose, and throat (ENT).
Running - Breathing
Improper breathing technique can impair speed and performance.
One breath for every two foot strikes taking two steps (one
left, one right) while breathing in and two steps while
breathing out 2:2 rhythm. Synchronizing the breath to running
cadence will keep the organs from putting unnecessary pressure
on the diaphragm, which can impede breathing (and make
running more uncomfortable than it needs to be). There is also
the 3:2 inhale-to-exhale ratio; full inhales and full exhales.
This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and
EXHALE fully on the RIGHT, LEFT foot strikes.
Aerobics -
Heart Pulse Rate.
Running Websites for Runners - When starting to run,
concentrate solely on form. Keep your hips, spine and neck aligned.
Minimize up and down movement. Run in as straight a line as possible.
Women Run Faster after taking newly developed supplement combo of
minerals and other nutrients in forms of iron, copper and zinc along with
two other nutrients –
carnitine (derived from an amino acid) and
phosphatidylserine (made up of
fatty acids and
amino acids).
Sprinting is running over a short distance in a limited period of
time. It is used in many sports that incorporate running, typically as a
way of quickly reaching a target or goal, or avoiding or catching an
opponent.
Human
Physiology dictates that a runner's near-top speed cannot be
maintained for more than 30–35 seconds due to the depletion of
phosphocreatine stores in muscles,
and perhaps secondarily to excessive
metabolic acidosis as a result of
anaerobic glycolysis.
High Interval Training
Foot
Speed is the maximum
speed
at which a human can run. It is affected by many factors, varies greatly
throughout the population, and is important in athletics and many sports,
such as association football, rugby, American football, track and field,
hockey, baseball and basketball. The record was 44.72 km/h (
27.8
mph), seen during the final 100 meters sprint of the World
Championships in Berlin on 16 August 2009 by Usain Bolt.
Action Physics.
Long Slow Distance is a form of
aerobic endurance training
in running and cycling. Physiological adaptations to LSD
training include improved cardiovascular function, improved
thermoregulatory function, improved mitochondrial energy
production, increased oxidative capacity of skeletal muscle, and
increased utilization of fat for fuel. Ernst van Aaken, a German
physician and coach, is generally recognized as the founder of the long
slow distance method of endurance training. Long slow distance training is
a form of continuous training performed at a constant pace of low to
moderate intensity over an extended distance or duration. The moderate
training intensity of LSD is effective in improving endurance and maximum
oxygen uptake in individuals who are undertrained or moderately trained. Long slow distance training is
thought not to be effective when used in isolation by well-trained
athletes, who in order to achieve further improvements in metabolic
conditioning require higher training intensities that are not sustainable
at the work durations associated with LSD.
Catch My Breath means to
rest
after exercise to restore normal breathing.
Out of Breath means that you are gasping
for air, typically after exercise.
Winded
is to have difficulty breathing because of exertion.
Gasp is to strain to take a deep breath.
Inhale suddenly with the mouth open, out of pain or astonishment.
Why do I Bend Over after I Run? Slumping over is actually better for breathing. Bending over helps your
diaphragm (the major breathing
muscle) suck in more air. The bent over position also helps you use your
abs to breathe out more forcefully, and may signal your nervous system to
relax. It will also lower your heart rate more quickly than standing up
with your hands behind your head. Heavy breathing during running is more
of a function of getting the carbon dioxide out. Secondly, delivery of
both Oxygen to the muscles and CO2 and other by products to the
lungs is
the issue. When you stop running, blood tends to pool in the legs because
you no longer have that leg pump to help pump the blood upwards, against
gravity, back to the heart. When you stop, the body has the problem of
pumping blood against gravity. The reason you bend over or even lie down
after hard exercise is that the body is trying make it where the heart is
essentially on the same plane as the rest of the body, so that pumping
the blood is easier, and not against gravity.
Why do my Lungs Burn during Strenuous
Exercise? During high-intensity aerobic activities such as running,
cycling, or swimming, you increase the need for oxygen,
ventilation and both the rate and the depth of breathing. As a
result many people experience a burning sensation in their
lungs and
windpipe. A variety of factors affect the degree to which
people experience this sensation. If you are new to exercising
and are not yet accustomed to the rigors of intense activity,
you breathe through your mouth and not just your nose, so the
air rushing toward your lungs tends to dry the mucus membranes
in your mouth and bronchial passages, resulting in irritation
and a burning sensation. This condition gets worse in cold
weather. And if you are suffering from an acute condition that
originates in or affects the lungs or airways, such as
bronchitis,
emphysema,
pneumonia,
asthma or
strep throat, then any burning sensation you experience when
breathing during exercise is apt to be exacerbated. And if you
are a smoker or exercise in an environment heavy in
lung irritants, such as an industrial zone, consider
removing the source of the physiological distress by moving
indoors or quitting smoking. If you have no health issues, with
improved conditioning, you will adapt to this and feel less
irritation, and the burning sensation will be minimal.
Dry
Mouth. (dehydration).
Nose Breathing increases
circulating
blood oxygen and
carbon
dioxide levels, which can
create a more calming effect.
Breathing in through the nose can also help warm the air
entering the lungs. The breath should come from the
diaphragm, which is the most efficient breathing muscle—not the chest. Breathing
deeper, calmer, and more efficiently can also give athletes a
psychological edge.
Mouth Breathing
is breathing through the mouth rather than the nose. Healthy humans may
breathe through their nose, their mouth, or both. During rest, breathing
through the nose is common for most individuals. Breathing through both
nose and mouth during exercise is also normal, a behavioral adaptation to
increase air intake and hence supply more oxygen to the muscles. Mouth
breathing may be called abnormal when an individual breathes through the
mouth even during rest. Some sources use the term "mouth breathing habit"
but this incorrectly implies that the individual is fully capable of
normal nasal breathing, and is breathing through their mouth out of
preference. However, in about 85% of cases, mouth breathing represents an
involuntary, subconscious adaptation to reduced patency of the nasal
airway, and mouth breathing is a requirement simply in order to get enough
air. Chronic mouth breathing in children may have implications on dental
and facial growth. It also may cause gingivitis (
inflamed
gums) and halitosis (bad breath), especially upon waking if mouth breathing occurs during sleeping.
Breathing through the mouth only becomes
necessary when you have nasal congestion due to allergies or a
cold. In children, mouth breathing can cause crooked teeth, facial
deformities, or poor growth. In adults, chronic mouth breathing can cause
bad breath and gum disease. It can also worsen symptoms of other
illnesses.
Rarámuri are a group of indigenous people of the Americas living in
the state of Chihuahua in Mexico. They are renowned for their
long-distance running ability. These people developed a tradition of
long-distance running up to 200 miles (320 km) in one session, over a
period of two days through their homeland of rough canyon country, for
inter-village communication, transportation, and hunting. The
Tarahumara word for themselves, Rarámuri,
means "runners on foot" or "those who run fast" in their native tongue.
Running Upright: The minuscule movements that keep us from falling.
The human body is constantly calibrating, making microscopic adjustments
and corrections to keep us from falling.
Running Heel-toe or toe-heel? New research suggests there is no
evidence that changing a
runner's strike pattern will help prevent injuries or give them a
speed boost.
Humans run at the most energy-efficient speed, regardless of distance.
As race season approaches, many runners have the same goal, go faster. But
researchers now show that speeding up might require defying our natural
biology. By combining data from runners monitored in a lab along with
37,000 runs recorded on wearable fitness trackers, scientists have found
that humans' natural tendency is to run at a speed that conserves caloric
loss -- something that racers seeking to shave time off their miles will
have to overcome.
Walking in Sand requires a greater effort than walking on a hard
surface. Your muscles and tendons will work harder as your foot moves
around. Walking at a slower pace while your feet sink in sand requires
more effort than walking fast or even jogging. Sand is soft and loosely
held and marshy soil is wet and slippery which reduce the friction so when
we walk on the sand we push the sand with our feet but the sand yields, it
does not react back with the same force because of less friction. That is
why it is difficult to walk on sand or marshy land. Sand walking can be
beneficial due to the added stress and strain that is placed on the
muscles, tendons and joints. This instability helps to strengthen the
ankle and foot muscles and enables the lower extremity to be able to move
you forward. (Snowshoes or Mesh Slip-On work great on the sand. Sandals
are most popular for their ease at emptying sand. Barefoot).
Beach Volleyball (wiki).
Exercises - Breathing
Bench Press Breathing Tip:
Exhale slowly and continuously while pressing the bar, then
inhale at the top of the lift or on the return.
Some say you should always exhale on exertion. For example, when
you are pushing a bench press off your chest, you exhale on the
push and inhale as you bring it slowly to your chest.
Pull-Up Breathing Tip:
You exhale on the pulling up motion and inhale on the way down.
"Inhale on the less strenuous phase of the exercise, and exhale
on the more demanding phase of the exercise.
How to Breathe in every type Exercise -
Breathing while Exercising
Breathalyzers -
Vitals
Correct
Workout Breathing Techniques for Better Results ! (youtube)
Breathing
Techniques During Exercise | Day #10 WellFit 365 (youtube)
Stretching and Yoga -
Breathing Exercises for Stress Relief
POWERbreathe - How it Works (youtube)
Breathe Strong Faqs -
Power Lung
Shallow Breathing thoracic breathing, or
chest breathing is
the drawing of minimal breath into the lungs, usually by drawing
air into the chest area using the intercostal muscles rather
than throughout the lungs via the diaphragm. Shallow breathing
can result in or be symptomatic of rapid breathing and
hypoventilation. Most people who breathe shallowly do it
throughout the day and are almost always unaware of the
condition. In
upper lobar breathing,
clavicular breathing, or clavicle breathing air is drawn
predominantly into the chest by the raising of the shoulders and
collarbone (clavicles), and simultaneous contracting of the
abdomen during inhalation.
Maximum amount
of air can be drawn this way only for short periods of time,
since it requires a lot of effort. When used for prolonged time,
this is the most superficial mode of shallow breathing.
Hypoventilation occurs when
ventilation is
inadequate (hypo meaning "below") to perform needed gas exchange.
By definition it
causes an
increased concentration of carbon dioxide (hypercapnia) and
respiratory acidosis. Hypoventilation is not synonymous with respiratory
arrest, in which breathing ceases entirely and death occurs within minutes
due to hypoxia and leads rapidly into complete
anoxia,
although both are medical emergencies. Hypoventilation can be considered a
precursor to hypoxia and its lethality is attributed to hypoxia with carbon dioxide toxicity.
Oxygen - High Intensity Training - Breathing Hard
Red Blood Cell delivers
oxygen
or O2 to the body tissues—via
blood flow through the
circulatory system.
Aerobic Organism is an organism that can survive and grow in an
oxygenated environment.
Aerobic Exercising
-
Lungs -
Hyperbaric
Medicine -
Vitals -
Breathing Techniques Anaerobic Organism
is any
organism that
does not require oxygen for growth. Some
anaerobes react negatively or even die if oxygen is present.
VO2 Max is
the
maximum rate of oxygen consumption measured during incremental
exercise or
exercise of increasing intensity. The name is derived from V -
volume,
O2 - Oxygen, max
- maximum. Maximal oxygen consumption reflects the cardiorespiratory
fitness of an individual and is an important determinant of their
endurance capacity during prolonged exercise. Accurately measuring VO2 max
involves a physical effort sufficient in duration and intensity to fully
tax the aerobic energy system. In general clinical and
athletic testing,
this usually involves a graded exercise test (either on a treadmill or on
a cycle ergometer) in which exercise intensity is progressively increased
while measuring: ventilation and oxygen and carbon dioxide concentration
of the inhaled and exhaled air. VO2 max is reached when oxygen consumption
remains at a steady state despite an increase in workload. he average
untrained healthy male will have a VO2 max of approximately
35–40 mL/(kg·min).
vVO2 Max is an intense
running or swimming pace. This is the
minimum speed for which the organism's maximal oxygen uptake is
reached (after a few minutes of exercise at this intensity); at
higher paces, additional power is entirely delivered by
anaerobic processes. At this pace, blood lactate in the
muscles
reaches levels around 8-10 mM.
Mitochondrial Biogenesis is the process by which cells increase their
individual
mitochondrial mass and copy
number to increase the production of
ATP as a response to
greater energy expenditure. It was
first described by John Holloszy in the 1960s, when it was discovered that
physical endurance training induced higher mitochondrial content levels,
leading to greater glucose uptake by muscles. Mitochondrial biogenesis is
activated by numerous different signals during times of cellular stress or
in response to environmental stimuli, such as
aerobic
exercise.
Wingate Test is an anaerobic exercise test, most often performed on a
stationary bicycle, that measures peak anaerobic power and anaerobic
capacity. The test, which can also be performed on an arm crank ergometer,
consists of a set time pedaling at maximum speed against a given
resistance.
Anaerobic Exercise Tests are divided into tests measuring anaerobic
power and anaerobic capacity. Anaerobic power tests include force-velocity
tests, vertical jump tests, staircase tests, and cycle ergometer tests.
The values of maximal anaerobic power obtained with these different
protocols are different but generally well correlated. Differences between
tests include factors such as whether average power or instantaneous power
is measured, active
muscle mass is the same in all
the protocols, the legs act simultaneously or successively, maximal power
is measured at the very beginning of exercise or after several seconds,
inertia of the devices and body segments are taken into account.
Force-velocity tests have the advantage of enabling the estimation of the
force and
velocity components of power,
which is not possible with tests such as a staircase test, a vertical
jump, the Wingate test and other long-duration cycle ergometer protocols.
Maximal anaerobic capacity tests are subdivided into maximal oxygen debt
test, ergometric tests (all-out tests and constant load tests),
measurement of oxygen deficit during a constant load test and measurement
of peak blood lactate. The measurement of the maximal oxygen debt is not
valid and reliable enough to be used as an anaerobic capacity test. The
aerobic metabolism involvement during anaerobic capacity tests, and the
ignorance of the mechanical efficiency, limit the validity of the
ergometric tests which are only based on the measurement of work. The
amount of work performed during the Wingate test depends probably on
glycolytic and aerobic power as well as anaerobic capacity. The
fatigue index (power
decrease) of the all-out tests is not reliable and depends probably on
aerobic power as well as the fast-
twich
fibre percentage. Reliability of the constant load tests has seldom been
studied and has been found to be rather low. In theory, the measure of the
oxygen deficit during a constant load test is more valid than the other
tests but its reliability is unknown. The validity and reliability of
postexercise blood lactate as a test of maximal anaerobic capacity are
probably not better than that of the current erogmetric tests. The choice
of an anaerobic test depends on the aims and subjects of a study and its
practicability within a testing session.
Anaerobic Exercise is a physical exercise intense enough to cause
Lactate to form. It is used by athletes in
non-endurance sports to promote strength, speed and power and by body
builders to build muscle mass.
Muscle energy systems
trained using anaerobic exercise develop differently compared to aerobic
exercise, leading to greater performance in short
duration, high intensity activities,
which last from mere seconds to up to about 2 minutes. Any activity
lasting longer than about two minutes has a large aerobic metabolic
component. Anaerobic metabolism is a natural part of whole-body metabolic
energy expenditure. Fast twitch muscle (as compared to slow twitch muscle)
operates using anaerobic metabolic systems, such that any recruitment of
fast
twich muscle fibers leads to
increased anaerobic energy expenditure. Intense exercise lasting upwards
of about four minutes (e.g., a mile race) may still have a considerable
anaerobic energy expenditure component. High-intensity interval training,
although based on aerobic exercises like running,
cycling and rowing, effectively becomes anaerobic when performed in
excess of 90% maximum heart rate. Anaerobic energy expenditure is
difficult to accurately quantify, although several reasonable methods to
estimate the anaerobic component to exercise are available.
Aerobic Organism.
Anaerobic Respiration is respiration using
electron acceptors other
than molecular oxygen (O2). Although oxygen is not used as the final
electron acceptor, the process still uses a respiratory
electron transport
chain called physolmere; it is respiration without oxygen. In aerobic
organisms undergoing respiration, electrons are shuttled to an electron
transport chain, and the final electron acceptor is oxygen. Molecular
oxygen is a highly
oxidizing agent and, therefore, is an excellent
electron acceptor. In anaerobes, other less-oxidizing substances such as
sulfate (SO42−), nitrate (NO3−), sulphur (S), or fumarate are used. These
terminal electron acceptors have smaller
reduction potentials than O2,
meaning that less energy is released per oxidized molecule. Therefore,
generally speaking, anaerobic respiration is less efficient than aerobic.
High-Intensity Interval Training is a form of interval
training, a cardiovascular exercise strategy
alternating short
periods of intense anaerobic exercise with less intense recovery
periods.
HIIT is the concept where one performs a short burst of
high-intensity (or max-intensity) exercise followed by a brief
low-intensity activity, repeatedly, until too exhausted to
continue. Though there is no universal HIIT session duration,
these intense workouts typically last under 30 minutes, with
times varying based on a participant's current fitness level.
Sprinting. Interval training may shed more pounds than
continuous moderate intensity workout. And sprint interval training may be
most effective for weight loss, the analysis indicates. High Intensity
Interval Training alternates between high-intensity and low-intensity
exercise. For example, sprinting for 30-seconds, then walking for
60-seconds is high intensity interval training. HIIT can be used both
anaerobically in the gym with weights and aerobically with cardio.
High Intensity Training is a form of strength training that
focuses on performing quality weight training repetitions to the
point of momentary muscular failure. The training takes into
account the number of repetitions, the amount of weight, and the
amount of time the
muscle is exposed to tension in order to
maximize the amount of muscle fiber recruitment.
Threshold Training
is a physical exercise intense enough to cause
lactate to form.
It is used by athletes in non-endurance sports to promote
strength, speed and power and by body builders to build muscle
mass. Muscle energy systems trained using anaerobic exercise
develop differently compared to
aerobic exercise, leading to
greater performance in short duration, high intensity
activities, which last from mere seconds to up to about 2
minutes. Any activity lasting longer than about two minutes has
a large
aerobic metabolic component.
Plyometrics are
exercises in which muscles exert maximum force in short
intervals of time, with the goal of increasing power
(speed-strength). This training focuses on learning to move from
a
muscle extension to a
contraction in a rapid or "explosive"
manner, such as in specialized repeated jumping. Plyometrics are
primarily used by athletes, especially martial artists,
sprinters and high jumpers, to improve performance, and are used
in the fitness field to a much lesser degree. (also known as "
jump training" or "plyos").
Slow Heart Rate -
Athletic Heart Syndrome
-
Bradycardia
Vigorous Exercise, Fasting and Hormones improve elimination of toxic, misfolded, unnecessary proteins in mouse and human cells.
Hyperbaric Oxygen Therapy involves
breathing pure oxygen in a
pressurized environment. Hyperbaric oxygen therapy is a well-established
treatment for decompression sickness, a potential risk of scuba diving.
Other conditions treated with hyperbaric oxygen therapy include: Serious
infections.
Bubbles of air in blood vessels. Wounds that may not heal
because of diabetes or radiation injury. In a hyperbaric oxygen therapy
chamber, the air pressure is increased 2 to 3 times higher than normal air
pressure. Under these conditions, your lungs can gather much more oxygen
than would be possible breathing pure oxygen at normal air pressure. This
extra oxygen helps fight bacteria. It also triggers the release of
substances called growth factors and stem cells, which promote healing.
Breathing Exercises.
Hyperbaric Medicine is a medical treatment in which an increase in
barometric pressure over ambient pressure is employed increasing the
partial pressures of all gasses present in the compressed air. The
immediate effects include reducing the size of gas embolisms and raising
the partial pressures of all gasses present according to Henry's law.
Currently, there are two types of hyperbaric medicine depending on the
gases compressed, hyperbaric air and hyperbaric oxygen.
Humans Need Oxygen to Live, but Oxygen can also Hurt Us
Oxygen Toxicity is a condition resulting from the harmful
effects of
breathing molecular
oxygen or
O2 at increased partial
pressures.
CO2 -
Atmosphere Knowledge -
Adapting to Deep Water Diving -
Lungs
Anaerobic Organism is any organism that does not require
oxygen for
growth. It may react negatively or even die if free oxygen is present. In
contrast, an aerobic organism or aerobe is an organism that
requires an
oxygenated environment.
Reactive Oxygen Species are chemically reactive chemical
species containing oxygen. Examples include peroxides,
superoxide, hydroxyl radical, and singlet
oxygen. A type of unstable
molecule that contains oxygen and that easily reacts with other
molecules in a cell. A build up of reactive oxygen species in cells may
cause
damage to DNA, RNA, and proteins, and may
cause cell death. Reactive oxygen species are
free radicals. Also called
oxygen radical.
Oxidative Stress reflects an imbalance between the systemic
manifestation of reactive oxygen species and a biological
system's ability to readily
detoxify the reactive intermediates
or to repair the resulting damage. Disturbances in the normal
redox state of cells can
cause toxic effects through the production of peroxides and free radicals
that damage all components of the cell, including proteins, lipids, and
DNA. Oxidative stress from oxidative metabolism causes base damage, as
well as strand breaks in DNA. Base damage is mostly indirect and caused by
reactive oxygen species (ROS) generated, e.g. O2- (superoxide radical), OH
(hydroxyl radical) and H2O2 (hydrogen peroxide). Further, some reactive
oxidative species act as cellular messengers in redox signaling. Thus,
oxidative stress can cause disruptions in normal mechanisms of cellular
signaling. In humans, oxidative stress is thought to be involved in the
development of ADHD, cancer, Parkinson's disease, Lafora disease,
Alzheimer's disease, atherosclerosis, heart failure, myocardial
infarction, fragile X syndrome, sickle-cell disease, lichen planus,
vitiligo, autism, infection, chronic fatigue syndrome (ME/CFS), and
depression and seems to be characteristic of individuals with Asperger
syndrome. However, reactive oxygen species can be beneficial, as they are
used by the
immune system as a way to
attack and kill pathogens. Short-term oxidative stress may also be
important in prevention of aging by induction of a process named
mitohormesis.
Antioxidant is a molecule that inhibits the oxidation of
other
molecules.
Radical is an
atom, molecule, or
ion that has unpaired
valence
electrons.
Mitochondria.
Hypoxemia is an
abnormally low level of oxygen in the blood.
More specifically, it is oxygen deficiency in arterial blood. Hypoxemia
has many causes, often respiratory disorders, and can cause tissue hypoxia
as the
blood is not
supplying enough oxygen to the body.
Hypoxia is a condition in which the body or a region of the body is
deprived of adequate oxygen supply at the tissue
level. Hypoxia may be classified as either generalized, affecting
the whole body, or local, affecting a region of the body. Although hypoxia
is often a
pathological condition, variations in arterial oxygen
concentrations can be part of the normal physiology, for example, during
hypoventilation training or strenuous physical
exercise. Hypoxia differs from hypoxemia and anoxemia in that hypoxia
refers to a state in which oxygen supply is insufficient, whereas
hypoxemia and anoxemia refer specifically to states that have low or zero
arterial oxygen supply. Hypoxia in which there is complete deprivation of
oxygen supply is referred to as
anoxia.
Generalized hypoxia occurs in healthy people when they ascend to high
altitude, where it causes altitude sickness leading to potentially fatal
complications: high altitude pulmonary edema (HAPE) and high altitude
cerebral edema (HACE). Hypoxia also occurs in healthy individuals when
breathing mixtures of gases with a low oxygen content, e.g.
while diving
underwater especially when using closed-circuit rebreather systems that
control the amount of oxygen in the supplied air. Mild, non-damaging
intermittent hypoxia is used intentionally during altitude training to
develop an athletic performance adaptation at both the systemic and
cellular level. Hypoxia is a common complication of preterm birth in
newborn infants. Because the lungs develop late in pregnancy, premature
infants frequently possess underdeveloped lungs. To improve lung function,
doctors frequently place infants at risk of hypoxia inside incubators
(also known as humidicribs) that provide continuous positive airway
pressure. Almost all the oxygen in the blood is bound to
Hemoglobin, so
interfering with this carrier molecule limits oxygen delivery to the
periphery. Hemoglobin increases the oxygen-carrying capacity of blood by
about 40-fold, with the ability of hemoglobin to carry oxygen influenced
by the partial pressure of oxygen in the environment, a relationship
described in the oxygen–hemoglobin dissociation curve. When the ability of
hemoglobin to carry oxygen is interfered with, a hypoxic state can result.
Genetics may influence the body's response to low oxygen. Researchers
uncovered a fundamental mechanism that controls the body's response to
limited oxygen and regulates blood vessel disease of the lung.
Hypercapnia or hypercarbia and CO2 retention, is a condition of
abnormally elevated carbon dioxide (CO2)
levels in the blood. Carbon dioxide is a gaseous product of the body's
metabolism and is normally expelled through the lungs. Carbon dioxide may
accumulate in any condition that causes hypoventilation, a reduction of
alveolar ventilation (the clearance of air from the small sacs of the lung
where gas exchange takes place) as well as resulting from inhalation of
CO2. Inability of the lungs to clear carbon dioxide, or inhalation of
elevated levels of CO2, leads to respiratory acidosis. Eventually the body
compensates for the raised acidity by retaining alkali in the kidneys, a
process known as "metabolic compensation". Hypercapnia is from the Greek
hyper = "above" or "too much" and kapnos = "smoke".
Bohr
Effect refers to the shift in the oxygen dissociation curve caused by
changes in the concentration of carbon dioxide or the pH of the
environment. Since carbon dioxide reacts with water to form carbonic acid,
an increase in CO2 results in a decrease in blood pH, resulting in
hemoglobin proteins releasing their load of oxygen. Conversely, a decrease
in carbon dioxide provokes an increase in pH, which results in hemoglobin
picking up more oxygen.
Carbon Dioxide can be good for your cells. Chemists unravel how
bicarbonate can protect cells from oxidative stress in a study that
challenges how cell damage has been studied for decades. Iron and H₂O₂
react in what's known as the
Fenton reaction, producing hydroxyl radicals, destructive molecules
that attack DNA and RNA indiscriminately. But there's a catch. In the
presence of carbon dioxide -- that pesky gas disrupting global climate
systems -- our cells gain a secret weapon in the form of bicarbonate which
helps keep pH levels balanced.
How cells sense and adapt to oxygen availability. William G. Kaelin
Jr., Sir Peter J. Ratcliffe and Gregg L. Semenza discovered how cells can
sense and adapt to changing oxygen availability. They identified molecular
machinery that regulates the activity of genes in response to varying
levels of oxygen. A key physiological response to hypoxia is the rise in
levels of the hormone
erythropoietin (EPO), which leads to increased production of red blood
cells (
erythropoiesis).
When oxygen levels are high, cells contain very little HIF-1a. However,
when oxygen levels are low, the amount of
HIF-1a
increases so that it can bind to and thus regulate the EPO gene as well as
other genes with HIF-binding DNA segments.
Animal that doesn’t need oxygen to survive. The tiny, less than
10-celled parasite
Henneguya salminicola lives in salmon muscle. As it evolved, the
animal, which is a
myxozoan
relative of jellyfish and corals, gave up breathing and consuming oxygen
to produce energy. A multicellular organism has been found that
has no mitochondrial genome. According to
scientists, life started to develop the ability to metabolise oxygen
sometimes over 1.45 billion years ago. A larger archaeon engulfing a
smaller bacterium, resulted in a symbiotic relationship and eventually
those bacteria ensconced within became organelles called mitochondria.
Every cell in our body (
except
red blood cells) has large numbers of mitochondria, which are
essential for respiration process as they break down oxygen to produce
molecule called adenosine triphosphate, which is used by the multicellular
organisms to power cellular processes.
Ozone
is a colorless unstable toxic gas with a pungent odor and powerful
oxidizing properties, formed
from oxygen by electrical discharges or ultraviolet light. It differs from
normal oxygen (O2) in having three atoms in its molecule (O3). Trioxygen,
is an inorganic molecule with the chemical formula O3. It is a pale blue
gas with a distinctively pungent smell. It is an allotrope of oxygen that
is much less stable than the diatomic allotrope O2, breaking down in the
lower atmosphere to O2 (
dioxygen).
Ozone is formed from dioxygen by the action of ultraviolet light (UV) and
electrical discharges within the Earth's atmosphere. It is present in very
low concentrations throughout the latter, with its highest concentration
high in the ozone layer of the stratosphere, which absorbs most of the
Sun's ultraviolet (UV) radiation. Ozone's odour is reminiscent of
chlorine, and detectable by many people at concentrations of as little as
0.1 ppm in air. Ozone's O3 structure was determined in 1865. The molecule
was later proven to have a bent structure and to be diamagnetic. In
standard conditions, ozone is a pale blue gas that condenses at
progressively cryogenic temperatures to a dark blue liquid and finally a
violet-black solid. Ozone's instability with regard to more common
dioxygen is such that both concentrated gas and liquid ozone may decompose
explosively at elevated temperatures or fast warming to the boiling point. It is therefore used commercially only in low concentrations.
Ozone is a powerful oxidant (far more so than dioxygen) and has many
industrial and consumer applications related to oxidation. This same high
oxidising potential, however, causes ozone to damage mucous and
respiratory tissues in animals, and also tissues in plants, above
concentrations of about 0.1 ppm. While this makes ozone a potent
respiratory hazard and pollutant near ground level, a higher concentration
in the ozone layer (from two to eight ppm) is beneficial, preventing
damaging UV light from reaching the Earth's surface.
Oxygen Therapy
is the use of oxygen as a medical treatment. This can include for low
blood oxygen,
carbon
monoxide toxicity, cluster headaches, and to maintain enough oxygen
while
inhaled anesthetics are given. Long-term oxygen is often useful in
people with chronically low oxygen such as from severe
COPD or
cystic fibrosis. Oxygen can be given in a number of ways including
nasal cannula,
face
mask, and inside a
hyperbaric chamber. Oxygen is required for normal cell metabolism.
Excessively high concentrations can cause oxygen toxicity such as lung
damage or result in respiratory failure in those who are predisposed.
Higher oxygen concentrations also
increase the risk of fires, particularly while smoking, and without
humidification can also dry out the nose. The target
oxygen saturation recommended depends on the condition being treated.
In most conditions a saturation of 94–96% is recommended, while in those
at risk of carbon dioxide retention saturations of 88–92% are preferred,
and in those with carbon monoxide toxicity or cardiac arrest they should
be as high as possible. Air is typically 21% oxygen by volume while oxygen
therapy increases this by some amount up to 100%. The use of oxygen in
medicine became common around 1917. It is on the World Health
Organization's List of Essential Medicines, the most effective and safe
medicines needed in a health system. The cost of home oxygen is about
US$150 a month in Brazil and US$400 a month in the United States. Home
oxygen can be provided either by
oxygen
tanks or an
oxygen concentrator. Oxygen is believed to be the most common
treatment given in hospitals in the developed world.
Oxygen Concentrator is a device that concentrates the oxygen from a
gas supply or ambient air by selectively removing nitrogen to supply an
oxygen-enriched product gas stream. Clean dry air at sea level is made up
of approximately 78% nitrogen, 21% oxygen, 0.9% argon, 0.03% carbon
dioxide, and a combination of 12 other elements in minute traces.
Supplemental oxygen increases the percentage of oxygen in each breath.
Instead of inhaling 21% oxygen, you will be adding a supplement of 87% to
95% oxygen to
each breath you take. Normal lungs
usually only absorb about 20% of the air they breathe in, the other 80% is
exhaled.
Altitude Sickness or the mildest form of acute mountain sickness, is
the negative health effect of high altitude, caused by rapid exposure to
low amounts of oxygen at high elevation. Symptoms may include headaches,
vomiting, tiredness, trouble sleeping, and dizziness. Acute mountain
sickness can progress to high altitude pulmonary edema (HAPE) with
associated shortness of breath or high altitude cerebral edema (HACE) with
associated confusion. Chronic mountain sickness may occur after long term
exposure to high altitude. Altitude sickness typically occurs only above
2,500 metres (8,000 ft), though some are affected at lower altitudes. Risk
factors include a prior episode of altitude sickness, a high degree of
activity, and a rapid increase in elevation.Diagnosis is based on symptoms
and is supported in those who have more than a minor reduction in
activities. It is recommended that at high-altitude any symptoms of
headache, nausea, shortness of breath, or vomiting be assumed to be
altitude sickness. Prevention is by gradually increasing elevation by no
more than 300 metres (1,000 ft) per day. Being physically fit does not
decrease the risk. Treatment is generally by descending to a lower
altitude and sufficient fluids. Mild cases may be helped by ibuprofen,
acetazolamide, or dexamethasone. Severe cases may benefit from oxygen
therapy and a portable hyperbaric bag may be used if descent is not
possible. Treatment efforts, however, have not been well studied. AMS
occurs in about 20% of people after rapidly going to 2,500 metres (8,000
ft) and 40% of people going to 3,000 metres (10,000 ft). While AMS and
HACE occurs equally frequently in males and females, HAPE occurs more
often in males. The earliest description of altitude sickness is
attributed to a Chinese text from around 30 BCE which describes "Big
Headache Mountains" possibly referring to the Karakoram Mountains around
Kilik Pass.
Exercise-induced central fatigue -- low oxygen supply clouds judgment.
Research on the effects of
exercise in low-oxygen
environments on the brain demonstrated that cognitive performance
worsens when lower-than-usual amounts of oxygen are carried by the blood.
Consequently, tissue in brain regions with less critical functions may
receive inadequate oxygen supply to maintain normal activity levels. When
physically demanding activities are performed at high altitude or in other
low-oxygen environments, excellent coordination, judgment, and
decision-making are important. In some cases, such as when mountaineering,
these capabilities may be the difference between life and death.
Oxygen Enrichment. Increased water intake may also help in
acclimatization to replace the fluids lost through heavier breathing in
the thin, dry air found at altitude, although consuming excessive
quantities ("over-hydration") has no benefits and may cause dangerous
hyponatremia. The only reliable treatment, and in many cases the only
option available, is to descend. Attempts to treat or stabilize the
patient in situ (at altitude) are dangerous unless highly controlled and
with good medical facilities. However, the following treatments have been
used when the patient's location and circumstances permit: Oxygen may be
used for mild to moderate AMS below 3,700 metres (12,000 ft) and is
commonly provided by physicians at mountain resorts. Symptoms abate in 12
to 36 hours without the need to descend. For more serious cases of AMS, or
where rapid descent is impractical, a Gamow bag, a portable plastic
hyperbaric chamber inflated with a foot pump, can be used to reduce the
effective altitude by as much as 1,500 m (5,000 ft). A Gamow bag is
generally used only as an aid to evacuate severe AMS patients, not to
treat them at altitude. Acetazolamide 250 mg twice daily dosing assists in
AMS treatment by quickening altitude acclimatization. A study by the
Denali Medical Research Project concluded: "In established cases of acute
mountain sickness, treatment with acetazolamide relieves symptoms,
improves arterial oxygenation, and prevents further impairment of
pulmonary gas exchange." The folk remedy for altitude sickness in Ecuador,
Peru and Bolivia is a tea made from the coca plant. See mate de coca.
Steroids can be used to treat the symptoms of pulmonary or cerebral edema,
but do not treat the underlying AMS. Two studies in 2012 showed that
Ibuprofen 600 milligrams three times daily was effective at decreasing the
severity and incidence of AMS; it was not clear if HAPE or HACE was
affected. Paracetamol (acetaminophen) has also shown to be as good as
ibuprofen for altitude sickness when tested on climbers ascending Everest.
Acetazolamide is a medication used to treat glaucoma, epilepsy,
altitude sickness, periodic paralysis, idiopathic intracranial
hypertension (raised brain pressure of unclear cause), and heart failure.
It may be used long term for the treatment of open angle glaucoma and
short term for acute angle closure glaucoma until surgery can be carried
out. It is taken by mouth or injection into a vein. Common side effects
include numbness, ringing in the ears, loss of appetite, vomiting, and
sleepiness. It is not recommended in those with significant kidney
problems, liver problems, or who are allergic to sulfonamides.
Acetazolamide is in the diuretic and carbonic anhydrase inhibitor families
of medication. It works by decreasing the amount of hydrogen ions and
bicarbonate in the body. Acetazolamide came into medical use in 1952. It
is on the World Health Organization's List of Essential Medicines, the
safest and most effective medicines needed in a health system.
Acetazolamide is available as a generic medication. The wholesale cost in
the developing world is about US$1.40–16.93 per month. In the United
States the wholesale cost is about US$125.34 per month. Sold under the
trade name Diamox among others. Acetazolamide is a prescription drug that
increases a person's breathing rate so that more oxygen is taken in. It
helps the body adjust to higher altitudes more quickly and reduces minor
symptoms of altitude sickness. A 15- or 20-minute dose of O2 can help
alleviate mild symptoms of acute altitude sickness—fatigue, shortness of
breath, headache, and nausea—that many people suffer from in mountain environments.
Dizzy - Head Spins - Fainting
Lightheadedness is a common and typically unpleasant sensation of
dizziness and/or a feeling that one may faint. The sensation of
lightheadedness can be short-lived, prolonged, or, rarely, recurring. In
addition to
dizziness, the individual may feel as though his or her head
is weightless. The individual may also feel as though the room is what
causes the "spinning" or moving (vertigo) associated with
lightheadedness. Most causes of lightheadedness are not serious and either
cure themselves quickly or are easily treated. Keeping a
sense of balance requires the brain to
process a variety of information received from the eyes, the
nervous system, and the
inner ears. If the brain is unable to process these signals, such as when
the messages are contradictory, or if the sensory systems are improperly
functioning, an individual may experience lightheadedness or dizziness.
Dizziness is an impairment in
spatial perception and
stability.
Faint is a sudden loss
of consciousness. Pass out from
weakness, physical
or emotional distress due to a
loss of blood supply
to the brain. Blackout
(memory loss).
What Causes a Head Rush During Exercise?
Orthostatic Hypotension or head rush, occurs when a person's
blood pressure falls when suddenly standing up from a lying or
sitting position.
Syncope or
fainting, is defined as a short
loss of
consciousness and
muscle strength, characterized by a fast
onset, short duration, and spontaneous recovery. It is due to a
decrease in blood flow to the entire brain usually from
low
blood pressure. There are sometimes symptoms before the loss
of consciousness such as lightheadedness, sweating, pale skin, blurred
vision, nausea, vomiting, or feeling warm. Syncope may also be associated
with a short episode of muscle twitching. When consciousness and muscle
strength are not completely lost, it is called
presyncope. It is recommended that presyncope be treated the same as
syncope. Causes range from non-serious to potentially fatal. There are
three broad categories of causes: heart or blood vessel related, reflex
also known as neurally mediated, and
orthostatic hypotension. Issues with the heart and blood vessels are
the cause in about 10% and typically the most serious while neurally
mediated is the most common. Heart related causes may include an
abnormal heart rhythm,
problems with the heart valves or
heart muscle and
blockages of blood vessels from a pulmonary embolism or aortic dissection
among others. Neurally mediated syncope occurs when blood vessels expand
and heart rate decreases inappropriately. This may occur from either a
triggering event such as exposure to blood, pain, strong feelings or a
specific activity such as urination, vomiting, or coughing. This type of
syncope may also occur when an area in the neck known as the carotid sinus
is pressed. The third type of syncope is due to a drop in blood pressure
from standing up. This is often due to medications that a person is taking
but may also be related to
dehydration, significant
bleeding or infection.
Vasovagal Response is a malaise mediated by the
vagus nerve. When it leads to fainting.
Benign Paroxysmal Positional Vertigo is a disorder arising from a
problem in the inner ear. Symptoms are repeated, brief periods of vertigo
with movement, characterized by a spinning sensation upon changes in the
position of the head. This can occur with turning in bed or changing
position. Each episode of vertigo typically lasts less than one minute.
Nausea is commonly associated. BPPV is one of the most common causes of
vertigo. Things that you may want to pay attention to: low blood pressure,
low blood sugar, sleep apnea, dehydration, medications, heart failure,
neurological disorder or
multiple
sclerosis.
Vertigo
is the sensation of
spinning
or having one's surroundings spin about them. It's a condition where a
person has the sensation of moving or of surrounding objects moving when
they are not. Often it feels like a spinning or swaying movement. This may
be associated with nausea, vomiting, sweating, or difficulties walking. It
is typically worse when the head is moved. Vertigo is the most common type
of dizziness.
Ménière's Disease is a disorder of the inner ear that is characterized
by episodes of feeling like the world is spinning (vertigo), ringing in
the ears (tinnitus), hearing loss, and a fullness in the
ear.
Labyrinthitis is
the inflammation of the
inner ear.
Balance Disorder is a disturbance that causes an individual
to feel unsteady, for example when standing or walking. It may
be accompanied by feelings of giddiness, or wooziness, or having
a sensation of movement, spinning, or floating. Balance is the
result of several body systems working together: the
visual
system (eyes),
vestibular system (ears) and
proprioception (the
body's sense of where it is in space). Degeneration or loss of
function in any of these systems can lead to balance deficits.
Dizziness of unknown cause may be perception disorder. Problems with
the processing of
sensory-motor signals in
the brain that resemble those associated with dizziness due to organic
causes.
Human Senses -
Immune System
Alcohol Effects.
Alcohol thins
the blood which distorts the shape of the inner
ear
creating a false signal. The swollen ear parts push on the tiny
sensory hairs, deceiving the brain into producing the sense
of
motion, or spinning. When in the dark the spinning sense is
enhanced, since you can no longer rely upon visual cues to
counteract the false
sense of motion.
Vestibular System is the
sensory system that provides the leading contribution about
the
sense of balance and spatial orientation for the purpose of
coordinating movement with
balance, in your
ear is a set of
three fluid-filled canals which work like a three-directional
spirit level. So your head knows which direction your head is
moving.
Endolymph is the fluid contained in the membranous labyrinth
of the inner ear. It is also called Scarpa's fluid, after
Antonio Scarpa
Ampullary Cupula is a structure in the vestibular system,
providing the sense of
spatial orientation. -
Cochlea (wiki).
Dizzy -
Tommy Roe (youtube)
Vestibulo-ocular Reflex is a
reflex
eye movement that elicits
eye movement
by stimulating the vestibular system. This reflex functions to
stabilize images on the retinas (in yoked vision) during head
movement by producing eye movements in the direction opposite to
head movement, thus preserving the image on the center of the
visual field(s). For example, when the head moves to the right,
the eyes move to the left, and vice versa. Since slight head
movement is present all the time, the VOR is very important for
stabilizing vision: patients whose VOR is impaired find it
difficult to read using print, because they cannot stabilize the
eyes during small head tremors, and also because damage to the
VOR can cause vestibular
nystagmus.
Image Stabilization are techniques that reduce
blurring associated with the motion
of a camera or other imaging device during exposure.
Fixation
Reflex concerned with attracting the eye on a peripheral
object. For example, when a light shines in the periphery, the eyes shift
gaze on it. It is controlled by the occipital lobe of the
cerebral cortex.
Spatial Intelligence -
Body Kinesthetic Intelligence
Reflex Asystolic Syncope is a form of
syncope encountered mainly, but not exclusively, in
young children. Reflex anoxic seizures are not epileptic seizures or
epilepsy. This is usually a consequence of a reduction in cerebral
perfusion by oxygenated blood. It can be a result of either a sudden
reduction in the blood flow to the brain, a drop in the
oxygen content of the blood supplying the brain, or a combination of the
two. Syncope can have different meanings ranging from transient loss of
consciousness, usually accompanied by a decrease or loss in postural tone
(the principal manifestations of “simple faints”), to tonic and myoclonic
events and nonepileptic spasms.
The muscles wrapped around the Z-axis of your
eyes
are there to keep everything level – up to a point. This reduces
the amount of processing power your brain needs to decode the
world around you – provided that your head is within about 15
degrees of vertical. (This is why it’s harder to recognize
someone when you’re standing on your head, or their face isn’t
the same way up as yours). Once your head tilts past that point,
your eyes stop trying to keep things horizontal, and gives up,
untwisting themselves.
Mal de débarquement syndrome or MdDS is characterized by a
feeling of rocking and swaying, and
typically follows
prolonged exposure to motion,
such as being on a boat or plane.
Mal de
debarquement is a neurological condition usually occurring after a
cruise, aircraft flight, or other sustained motion event. It is a rare
cause of imbalance encountered in a neurology practice.
Motion Sickness occurs due to a difference between actual and expected
motion. Symptoms commonly include nausea, vomiting, cold sweat, headache,
sleepiness, yawning, loss of appetite, and increased salivation.
Complications may rarely include dehydration, electrolyte problems, or a
lower esophageal tear. The cause of motion sickness is either
real or
perceived
motion. This may include from car travel, air travel, sea travel, space
travel, or reality simulation. Risk factors include pregnancy, migraines,
and Meniere’s disease. The diagnosis is based on symptoms. Treatment may
include behavioral measures or medications. Behavioral measures include
keeping the head still and focusing on the horizon. Three types of
medications are useful: antimuscarinics such as scopolamine, H1
antihistamines such as dimenhydrinate, and amphetamines such as
dexamphetamine. Side effects, however, may limit the use of medications. A
number of medications used for nausea such as ondansetron are not
effective for motion sickness. Nearly all people are affected with
sufficient motion. Susceptibility, however, is variable. Women are more
easily affected than men. Motion sickness has been described since at
least the time of Hippocrates. "Nausea" is from the Greek naus meaning
ship.
Spatial Disorientation of an
aviator is the inability to determine angle, altitude or speed. It is
most critical at night or in poor weather, when there is no visible
horizon, since vision is the dominant sense for
orientation. Auditory systems and the vestibular (inner ear) system
for co-ordinating movement with balance can also create illusory nonvisual
sensations, as can other
sensory receptors
located in the skin, muscles, tendons and joints.
Sensory Deprivation.
Sensory illusions in aviation are adapted for use on the ground,
navigating by sensory input alone during
flight can be dangerous: sensory
input does not always accurately reflect the movement of the
aircraft, causing sensory
illusions. These
illusions
can be extremely dangerous for pilots.
Otorhinolaryngology deals with the surgical and medical management of
conditions of the
head
and neck. Doctors who specialize in this area are called
otorhinolaryngologists, otolaryngologists, head and neck surgeons, or ENT
surgeons or physicians. Patients seek treatment from an
otorhinolaryngologist for diseases of the
ear,
nose, throat, base of the skull,
head, and neck. These commonly include functional diseases that affect the
senses and activities of eating, drinking, speaking, breathing,
swallowing, and hearing. In addition, ENT surgery encompasses the surgical
management and reconstruction of cancers and benign tumors of the head and
neck as well as plastic surgery of the face and neck.
Weights - Strength Training
A repetition is a single exercise. 1
squat is a repetition. A set is a series of repetitions. 10
squats is one set. 3 sets is usually the norm to exercise a
particular muscle group.
Weight Training
is a common type of strength training for
developing the strength and size of
skeletal muscles. It
utilizes the
force of gravity in the form of weighted bars,
dumbbells or
weight stacks in order to oppose the force
generated by
muscle through concentric or eccentric contraction.
Weight training uses a variety of specialized equipment to
target specific muscle groups and types of movement. Sports
where strength
training is central are bodybuilding, weightlifting,
powerlifting, and strongman, highland games, shot put, discus throw, and
javelin throw. Many other sports use strength training as part of their
training regimen, notably; mixed martial arts, American football,
wrestling, rugby football, track and field, rowing, lacrosse, basketball,
baseball, and hockey.
Strength training for other sports and physical
activities is becoming increasingly popular. Using
heavier weights instead of light weights can you save time when
exercising. The best weight to use is a weight that you can only lift 5 to
10 times or no more than 10 reps.
Lifting slowly may
help decrease
injuries. Proper form, good technique and
breathing properly is essential for every workout.
Weight Training Exercises List (PDF).
Benefits -
Reducing Muscle Loss
Resistance Training is a type of physical exercise
specializing in the use of resistance to induce muscular
contraction which builds the
strength,
anaerobic endurance, and
size of skeletal
muscles.
Strength
Training is a type of physical exercise specializing in
the use of resistance to induce
muscular contraction which
builds the
strength,
anaerobic endurance, and size of skeletal
muscles.
Weight-Bearing Exercises Promote Bone Formation in Men.
Human
hormone and
protein linked to bone mass are impacted by 12
months of targeted exercise.
1-Rep Max is the most weight you can lift once for an exercise.
(warm up first).
Hans und Franz -
Pump you up! (youtube)
Push-Ups
is raising and lowering the body using the arms from a stretched
out position on the floor,
hits six muscles at once.
The ONLY Push Up
Exercises You Really Need! (youtube).
Military Press is lifting weights over your head using your
arms, targets the deltoid muscles in the shoulders as well as the triceps.
Additionally, it works the core and legs, which the lifter uses to help
stabilize the weight.
Pull-Ups is using your hands to hang from a bar and then
pull your self up using your arms where your chin comes close to the top
of a bar.
Pull Ups and Lat Pull Downs both
effectively activated the lats.
Lat Pull Downs is using a weight machine that you use to
pull down a bar from the sitting position using your arms, designed to
develop the
latissimus dorsi muscle. It performs the functions of downward
rotation and depression of the scapulae combined with adduction and
extension of the shoulder joint.
Sit-Ups begins with lying with the back flat on the floor
with legs bent, and then lift the upper body until you come close to
touching your knees.
Abdominal Exercise are those that affect the
stomach
muscles or the
abdominal muscles or abs for shrt.
Core-Strength exercises strengthen
the
core muscles. Core muscles include the abdominal muscles, back muscles
and the muscles around the pelvis. Strong core muscles make it easier to
do many physical activities. Exercises to strengthen the core muscles
include sit-ups, abdominal crunches, planks, bridges, single or double-leg
abdominal press, abdominal bracing exercise, fitness ball exercises,
Yoga,
Pilates,
Tai Chi,
Qigong,
and
Falun Gong.
Core Beliefs. Pelvis is
either the lower part of the trunk of the human body between the abdomen
and the thighs.
Squats
starts in the standing position and then bending your knees into a
squatting position and then back up again. Squats are a full body exercise
that trains primarily the muscles of the thighs, hips and buttocks,
quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus
intermedius and rectus femoris), hamstrings, as well as strengthening the
bones, ligaments and insertion of the tendons throughout the lower body.
Squats are considered a vital exercise for increasing the strength and
size of the legs as well as developing core strength. Squats are typically
used to hone back, thigh, and hip stability. Isometrically, the lower
back, the upper back, the abdominals, the trunk muscles, the costal
muscles, and the shoulders and arms are all essential to the exercise and
thus are trained when squatting with the proper form. The squat is one of
the three lifts in the strength sport of powerlifting, together with
deadlifts and bench press. It is also considered a staple in many popular
recreational exercise programs.
Lunges is where one leg is positioned forward with knee
bent and foot flat on the ground while the other leg is positioned behind.
Burpee
or Squat Thrust is a full body exercise used in strength
training and as an aerobic exercise. Begins in a standing position.
Move into a squat position with your hands on the ground. (count 1), then
Kick your feet back into a plank position, while keeping your arms
extended. (count 2), then Immediately return your feet into squat
position. (count 3), then Stand up from the squat position (count 4).
Leg Press is a
weight machine training exercise in which the individual pushes a weight
or resistance away from them using their legs, while in the sitting
position.
Deadlifts is using a loaded barbell or bar that is lifted
off the ground to the level of the hips, then lowered to the ground.
Calf Raises are a method of exercising the
gastrocnemius,
tibialis posterior and
soleus muscles of the lower leg. The movement performed is plantar
flexion, a.k.a. ankle extension.
FORM Lifting: Train Smarter Real-time feedback. Every rep. Every
workout. Every time.
Proper Form when Exercising
Proper
Weightlifting Techniques (youtube)
Exercise
Machine is any machine used for physical exercise. These
range from simple spring-like devices to computerized
electromechanical rides to recirculating-stream swimming pools.
Most exercise machines incorporate an Ergometer. An ergometer is
an apparatus for measuring the work a person exerts while
exercising as used in training or cardiac stress tests or other
medical tests.
Stationary Bicycle
that creates Electricity (Human Energy Machines)
Super Slow - Time Under Load is a form of strengthening
physical exercise (resistance training). Super Slow involves the
combination of very slow speeds of lifting and lowering the
weight, along with the general principles of the High intensity
training approach.
Benefits of Super Slow Workouts
Oxygen consumption during Constant-Load Exercise Oxygen consumption (VO2)
continues to rise after the initial 2- to 3-min transient period of
exercise when work exceeds approximately 60% of
VO2 max.
Building Muscle without Weights
AXIUS: Functional Core Balance and Mobility System using varied levels of
instability
Isometric Exercise are a type of strength training in which
the joint angle and muscle length do not change during
contraction (compared to concentric or eccentric contractions,
called dynamic/isotonic movements). Isometrics are done in
static positions, rather than being dynamic through a range of
motion.
Plank as an exercise is an isometric core strength exercise that
involves maintaining a position similar to a push-up for the
maximum possible time.
Dynamic
Tension is a self-resistance exercise method which pits
muscle against muscle. The practitioner tenses the muscles of a
given body part and then moves the body part against the tension
as if a heavy weight were being lifted. Dynamic Tension
exercises are not merely isometrics, since they call for
movement. Instead, the method comprises a combination of
exercises in three disciplines: isotonic, isokinetic, and some
exercises in the isometric discipline.
Gyrotonic
Bodyweight
Exercise are strength training exercises that do not require
free weights or machines as the individual's own weight provides
resistance against gravity. It is recognized that bodyweight
exercises can enhance a range of
bio-motor abilities including
strength, power,
endurance, speed,
flexibility,
coordination and
balance. This type of strength training has grown in popularity
for both recreational and professional athletes, with a range of
sports disciplines using bodyweight resistance training as part
of their fitness programs. Bodyweight
training
utilizes simple
abilities such as pushing, pulling, squatting, bending, twisting
and balancing. Movements such as the push-up, the pull-up, and
the sit-up are some of the most common bodyweight exercises.
Whole Body Vibration is when a vibration of a particular
frequency is transferred to the human body. Sometimes standing
or lying on a machine with a vibrating platform. When the
machine vibrates, it transmits energy to the body, and muscles
contract and relax multiple times during each second.
Vibration Training on the other hand is a discipline
where varying frequencies/amplitudes/forces will be transferred
into separate body parts using precise joint angles for any
limited time (approximately 1 minute sets). This is done to
create a purely eccentric muscle reaction and enable anaerobic
activity (burning energy without oxygen – the opposite of cardio).
Mix it Up -
Have Verity in your
Workouts - Having a varied workout routine has many benefits.
Moving your body in different directions
and
planes of motion
helps reduce strain on the
muscles and
joints that come from doing
the same motions over and over. Variety in your workouts makes you more interested in exercise.
Warm Up. Starting a
workout with cold muscles can lead to
injury. It's important to start
each workout with a warm-up and end with a cool-down. Some examples of
warm-up exercises are walking, leg bends, leg swings, shoulder/ arm circles,
jumping jacks, jumping rope, lunges, squats, walking or a slow jog,
yoga,
torso twists, standing side bends, lateral shuffle, butt kickers, knee
bends, and ankle circles. Instead of
static
stretches, do
dynamic stretches,
which get your body moving.
Cardio warm ups can
help to quickly raise your
body temperature and get your
blood flowing.
Yoga -
Tai Chi -
Qigong
Cross Fit incorporates elements from high-intensity interval
training, Olympic weightlifting, plyometrics, powerlifting,
gymnastics, girevoy sport, calisthenics, strongman, and other exercises.
Cross Fit
-
Cross Fit done Right -
Cross Fit Kids
Cross Training resistance training, sprint intervals,
stretching/yoga/Pilates and endurance
exercise.
Interval Training alternates between two activities, typically
requiring different rates of speed, degrees of effort, etc. A type of
physical training that involves a series of low- to high-intensity
exercise workouts interspersed with rest or relief periods. The
high-intensity periods are typically at or close to anaerobic exercise,
while the recovery periods involve activity of lower intensity. Varying the
intensity of effort exercises the heart muscle, providing a cardiovascular
workout, improving aerobic capacity and permitting the person to exercise
for longer and/or more intense levels.
Oscillation Training is contracting
and relaxing the muscles very quickly.
Oscillation Training is for Strength, Speed, Agility, and Explosiveness.
(youtube)
My Workout Routine
-
I mix
yoga, weight lifting,
aerobics and a few other exercises into one workout, usually
with
some music. (Around
40 minutes exercising at home).
First I Warm Up. Air Swimming
Exercises with arm movements just as if I were swimming in water,
backstroke, freestyle, breaststroke and butterfly drill. Then I do some
twisting and bending exercises along with some deep breaths at the same
time. (10 minutes).
Then the Ground Work. Some sit-ups, push
ups,
yoga, planking, glute
bridge, and a
few other exercises.
(15 minutes).
Then Aerobics. I do one
Tabata set, then a 20 second rest, then 10
military presses with dumbbells, then a 20 second rest, then
another tabata exercise set, then 10 dumbbell curls, and so on
and so on. Regular
Tabata is 5 different exercises: Jumping
Jacks - Split Squats, Reverse Lunge - Washing Machine -
Box Squat Star Jumps - Burpees. (20 seconds work, 10 seconds rest, 8 times).
(15 minutes total). Then on other days I either walk, hike or ride my
bicycle. And of course
eat healthy.
Tabata
Style 20 Min. Cardio (youtube)
Strength Exercise as Vital as Aerobic. Push ups and sit ups
could add years to your life.
Plank -
Isometric -
Biomechanics (body smart)
Compound Exercises are multi-joint movements that work several
muscles or muscle groups at one time. A great example of a compound
exercise is the squat exercise, which engages many muscles in the lower
body and core, including the quadriceps, the hamstrings, the calves, the
glutes, the lower back and the core.
Calisthenics
are exercises consisting of a variety of gross
motor movements; often
rhythmical and generally without equipment or apparatus.
Calisthenics Exercises -
Calisthenics Workout
General Fitness Training works towards broad goals of
overall health and well-being, rather than narrow goals of sport
competition, larger muscles or concerns over appearance. A
regular moderate workout regimen and healthy diet can improve
general appearance markers of good health such as muscle tone,
healthy skin, hair and nails, while preventing age or
lifestyle-related reductions in health and the series of heart
and organ failures that accompany inactivity and poor diet. Diet
itself helps to increase calorie burning by boosting metabolism,
a process further enhanced while gaining more lean muscle. An
aerobic exercise program can burn fat and increase the metabolic
rate.
15 minute
Extreme Full Body Home Workout ( Using just 5 Movements ) (youtube)
Metabolic Training Workout -
Core Strength -
Caveman
Power
Toning Exercises are physical exercises that are used
with the aim of developing a physique with a large emphasis on
musculature. In this context, the term toned implies leanness in
the body (low levels of body fat), noticeable muscle definition
and shape, but not significant muscle size ("bulk").
Vertical Training vs Horizontal Training
44 Best
Bodyweight Exercises Ever! (High Def) (youtube) -
Sports A to Z
Circuit Training is a form of body conditioning or
resistance training using high-intensity aerobics. It targets
strength building and muscular endurance. An exercise "circuit"
is one completion of all prescribed exercises in the program.
When one circuit is complete, one begins the first exercise
again for the next circuit. Traditionally, the time between
exercises in circuit training is short, often with rapid
movement to the next exercise.
Upper-body
Squat ups
Bench dips
Back extensions
Medicine ball chest pass
Bench lift
Inclined press up
Core & trunkSit ups (lower
abdominal)
Stomach crunch (upper abdominal)
Back extension
chest raise
Lower-body
Squat jumps
Compass jumps
Astride jumps
Step ups
Shuttle runs
Hopping shuttles
Bench squat
Total-body
Burpees
Treadmills
Squat thrusts
Skipping
Jogging
Basic Exercises you can do almost anywhere in 15 minutes.
You need to train smarter, not harder.
Using principles of size, all it takes is 3 exercises, 3 days a week. -
Abs Workout, 30 Day's Progressive Routine
Monday
1. Bench press
2. Chinup
3. Deadlift
Do 25 total reps of each exercise, using a weight you can lift 4
to 6 times before your speed slows down or your form changes.
Rest about 60 seconds between sets.
Tuesday: Rest
Wednesday
1. Dumbbell single-arm shoulder press
2. Dumbbell single-arm row
3. Dumbbell lunge or stepup
Do 40 total reps of each exercise with each arm or each leg,
using a weight you can lift 10 to 12 times before your speed
slows down or your form changes. Do all the reps of each
exercise before resting. Rest 45 seconds between sets.
Thursday: Rest
Friday
1. Barbell bent-over row
2. Dip
3. Squat
Do 15 total reps of each exercise, using a weight you can lift 2
to 3 times before your speed slows down or your form changes.
Rest about 90 seconds between sets.
Saturday
Project day, Organizing day, Cleaning day
Sunday
Do what you want day: walk, hike, bike,
meditate or learn something new.
Super Compensation is the post training period during which
the trained function/parameter has a higher performance capacity
than it did prior to the training period.
Exhale Core Fusion -
Adventure Competitions
Functional Movement Exercises -
Working out for Real Life Functions
Tracy Anderson (youtube)
Hand and Finger Exercises
Running -
Swimming
Aquatic Therapy for Recovering Addicts
Somasole Exercise when Traveling
Easy Exercises to do When Traveling - (Info-Graph)
Bodybuilding Supplements
(wiki) -
VitaminsWhy are
Steroids dangerous?
Athletic Heart Syndrome which the
human heart is enlarged,
and the resting heart rate is lower than normal. Athlete's heart is common
in athletes who routinely exercise more than an hour a day, and occurs
primarily in endurance athletes, though it can occasionally arise in heavy
weight trainers. The condition is generally considered benign, but may
occasionally hide a serious medical condition, or may even be mistaken for
one. Also known as athlete's heart, athletic bradycardia, or
exercise-induced cardiomegaly
Longevity -
Physical Education -
Adventure Schools and Courses
Practice
good
posture by keeping your
back straight and your shoulders back.
You don’t have to spend a
lot of time on your fitness, but you definitely need to be aware
of how much exercise your mind and body actually needs. You need
to exercise a particular muscle if you want that muscle to stay
strong. If you want a certain ability in the Brain to stay
strong, you have to exercise that ability almost like you would
a muscle. There is no short cut to achieving good fitness.
Whether it’s a strong body or a sharp mind, you still have to
make the time, and you still have to understand what exercising
is all about and learning
Proper Techniques. This is you thinking logically, this is
you learning to love yourself, and this is you excepting the
responsibilities for the inside of you as well as for the
outside of you.
Exercising Tips and Videos.
Of all the different things that I will exercise this year I will exercise my ability of
self control the most. Use it or lose it.
Shaping the body using exercise: Body builders do it and so do actors and actresses and other
people. Body Builders are not necessarily more athletic. It's
more about competition and body image then it is about practical
optimal all around athletic ability. Not to say that body
building is bad, because it's good to know the capabilities of
the human body and knowing how big and strong muscles can grow.
But keep in mind when Body Shaping that larger muscles can
hinder certain mobility and motions, like running fast and
running long distance. And Smaller and weaker muscles can hinder
some strength movements. So it makes sense not to cause any
hindrance or minimize any of your physical abilities that you
have, or can have. All around athletic ability should be your
goal unless you have a specific reason like a particular
competition or special physical needs.
Hexoskin Advanced Exercise Clothing.
I always here women say that they don't want to lift weights because they are afraid
of bulking up to much, which they think would stop them from looking
feminine. And I always say "I'm not saying to lift weights for
2-4 hours a day, I'm just saying that a few minutes every other
day would benefit you. But some how they believe that lifting weights
magically inflates your muscles, which it doesn't of course
unless you put in the extra time and effort. Reaching your
physical goals takes time and sacrifice, but once you reach your
goal you will have more time to enjoy your beautiful physique
because maintaining a good physical condition takes less time then getting there.
Do Hot Girls make you want to exercise more or are they just fun to watch?
Body Rock (youtube)
-
Body Sculpting
Are beautiful bodies and faces inspiring? Or are they just distracting and unrealistic?
Body Image.
How much time, effort, and disciplined diet, does it take to have a beautiful and Athletic body?
Bikini Model Fitness (youtube)
Classic
Bodyshaping - Deprise Brescia & Jennifer Dempster (youtube)
Bodyshaping - Kiana Kimiko Jen (youtube)
Brittany
Diamond at the Arnold Strongman Classic (youtube)
Women Body Builders Photograph (image)
The Different Body Types of Athletes Photograph (image)
Exercising is not about looking
good, because that's irrelevant. The main goals of exercise should be about increasing
your energy level, having less pain and discomforts,
having greater endurance, and having a higher threshold for
stress. Looking good just
happens to be a pleasant side effect of having a strong and healthy body.
Your body should be strong enough to handle
most of the physically demanding challenges that we have
in our world today. And a physically fit person is healthier
and stronger, as long as they
eat healthy too. And a strong and healthy body is also more
efficient, so very little food energy is wasted. But of
course all these benefits from being healthy and strong
can only be worth the time and effort if the person is
being more productive in the areas of life that produce
the most positive outcomes. You don't want to waste good looks,
but more importantly, you don't want to waste time and
energy either. And you definitely don't want to be over
confident.
You also don't want to end up being so in love with
yourself that you spend more time in front of the mirror,
because that would just waste your good health and
strong body on your own
vanity.
"Your body doesn't have to be perfect, you just have to use your body
perfectly."
Body Image.
Sweat - Perspiration - Don't Sweat the Small Stuff
Perspiration also known as
sweating or diaphoresis is the
production of fluids secreted by the
sweat glands in the skin of mammals. Two types of sweat
glands can be found in humans:
eccrine glands and
apocrine glands. The eccrine sweat glands are distributed
over much of the body. In humans, sweating is primarily a means
of
thermoregulation, which is achieved by the water-rich
secretion of the eccrine glands. Maximum sweat rates of an adult
can be up to 2–4 liters per hour or 10–14 liters per day (10–15
g/min•m²), but is less in children prior to puberty.
Evaporation
of sweat from the skin surface has a cooling effect due to
evaporative cooling. Hence, in hot weather, or when the
individual's muscles heat up due to exertion, more sweat is
produced. Animals with few sweat glands, such as dogs,
accomplish similar temperature regulation results by panting,
which evaporates water from the moist lining of the oral cavity
and pharynx. Primates and horses have armpits that sweat like
those of humans. Although sweating is found in a wide variety of
mammals, relatively few (exceptions include humans and horses)
produce large amounts of sweat in order to cool down.
On average, you lose about one liter (approx. 34 ounces) of fluid per hour
of exercise.
Dew Point Effects -
Heat Index -
Body Temperature -
Hydration
Your
feet can produce a pint of sweat a day: There are 500,000
(250,000 for each) sweat glands in your feet, and that can mean
a great deal of stinky sweat.
Prickly Heat or
Heat Rash, happens to adults and children
when sweat becomes trapped under the skin. The rash may appear as blisters
or red lumps. Heat rash may cause itchiness or a prickly feeling. Heat
rash usually goes away on its own. Use of fans and lightweight clothing
can help.
Sweat is mostly just water and salt secreted by millions
of glands in your skin. Those glands are basically coiled loops that help
move some of the liquid sloshing around in the spaces between your cells,
bones and organs up and out through the body's surface. When the sweat on
your skin evaporates, transforming from a liquid into a gas, it takes some
heat from the blood right under your skin with it. The now-cooler blood
then travels around your body and back to your core, helping keep all your
inner parts at the right temperature to function. Perspiration is mostly
odorless. But something is different about the sweat from your armpits and
groin that makes it stink. The sweat glands in those places are called
apocrine glands, and they release a protein-rich form of perspiration that
gets eaten by bacteria. It's the byproducts of these bacteria, feeding on
your sweat, that produce body odor. The microbes that give rise to body
odor help protect your skin from dangerous pathogens and even help prevent
eczema. Scientists think our ancestors evolved sweat glands between 1.5
million and 2.5 million years ago as we moved from under the cool canopy
of the forests into the grasslands and prairies, long before we evolved
our big brains. A warm bath is better than a cold shower to prevent
overheated nights. when you get out of a warm or lukewarm evening bath,
researchers say, the water evaporates from your skin, pulling heat from
your body and cooling you down before you go to sleep. Astronauts wear
special underwear on their spacewalks; it's filled with cooling tubes that
whisk the heat away. Any extra moisture from sweat that does get into the
air is sucked up by the ventilation system and recycled into fresh water
for the astronauts to drink.
Macro Close-Up Of Fingers Sweating (youtube)
How
much Water should I Drink when Exercising (Info-Graph Image)
It's recommended that Women drink around a half
gallon of water per day and up to one gallon of water a day for men.
Dehydration (water loss
dangers)
Water Knowledge (Oxygen + Water = Fat Burn)
A person loses about 800ml of water per day, half through the skin and
half through
respiration or breathing out and
exhaling, which depends on activity, body temperature and the air humidity
of your environment (desert, high altitude or arctic area versus
rainforest). In a tropical environment with nearly 100 % humidity the
water loss thru the lungs comes to zero. So if the humidity of exhaled air
is 100% and the inhaled air is 20%, and using the carrying capacity of 1kg
of air to be 20g of water vapour, we can calculate how much water is lost
simply by
breathing. When you inhale, you are
typically inhaling cooler, less humid air. Your body moistens the surface
of your lungs and adds moisture to the air as it passes through your air
passageways.
Camel is
an even-toed ungulate in the genus Camelus that bears distinctive fatty
deposits known as "humps" on its back. The average life expectancy of a
camel is 40 to 50 years. A full-grown adult camel stands 1.85 m (6 ft 1
in) at the shoulder and 2.15 m (7 ft 1 in) at the hump. Camels can run at
up to 65 km/h (40 mph) in short bursts and sustain speeds of up to 40 km/h
(25 mph). Bactrian camels weigh 300 to 1,000 kg (660 to 2,200 lb) and
dromedaries 300 to 600 kg (660 to 1,320 lb). The widening toes on a
camel's hoof provide supplemental grip for varying soil sediments. Camels
have a series of physiological adaptations that allow them to withstand
long periods of time without any external source of water. The dromedary
camel can drink as seldom as once every 10 days even under very hot
conditions, and can lose up to 30% of its body mass due to dehydration.
Unlike other mammals, camels' red blood cells are oval rather than
circular in shape. This facilitates the flow of red blood cells during
dehydration and makes them better at withstanding high osmotic variation
without rupturing when drinking large amounts of water: a 600 kg (1,300 lb)
camel can drink 200 L (53 US gal) of water in three minutes. When the
camel exhales, water vapor becomes trapped in their nostrils and is
reabsorbed into the body as a means to conserve water. Camels eating green
herbage can ingest sufficient moisture in milder conditions to maintain
their bodies' hydrated state without the need for drinking. The kidneys
and intestines of a camel are very efficient at reabsorbing water. Camels
are able to withstand changes in body temperature that ranges from 34 °C
(93 °F) at dawn and steadily increases to 40 °C (104 °F) by sunset, before
they cool off at night again. In general, to compare between camels and
the other livestock, camels lose only 1.3 liters of fluid intake every day
while the other livestock lose 20 to 40 liters per day.
Body Oder -
Hygiene.
Why does
Saliva increase during strenuous exercise? When exercising you inhale a lot more air at once, this needs to
be cleaned before entering your body otherwise you have a risk
of infections, therefore, your body produced
mucus and
saliva to remove the large dust molecules and bacteria. When
you exercise your body takes in a lot more air at a quicker
pace, so you produce more mucus to help clean it. It is
important that you regularly blow your nose and spit to get rid
of the excess and old mucus that is full of bacteria and dust
particles from the air. Swallowing your saliva completely goes
against the point of your mucus as the dust and bacteria can
then enter your body anyway! So make sure that you do not
swallow your spit and you blow your nose regularly when
exercising. Make sure that you also drink fluid during and after
exercise to replace the
water levels that
have gone. You should be made of about 80% water, so it's
important that you drink water to enable all the processes in
the body to work properly. -
Drool (sleeping) -
Cortisol (wiki).
Certified Personal Trainers - Certified Fitness Instructor
Personal Trainer is an individual certified to have
a varying degree of knowledge of general fitness involved in
exercise prescription and instruction. They motivate clients by
setting goals and providing feedback and accountability to
clients. Trainers also measure their client's strengths and
weaknesses with fitness assessments. These fitness assessments
may also be performed before and after an exercise program to
measure their client's improvements in physical fitness. They
may also educate their clients in many other aspects of wellness
besides exercise, including general health and nutrition
guidelines. Qualified personal trainers recognize their own
areas of expertise. If a trainer suspects that one of his or her
clients has a medical condition that could prevent the client
from safe participation in an exercise program, they must refer
the client to the proper health professional for prior clearance.
American
Fitness Professionals & Associates
American Sport and Fitness
Fitness
Certifications
NCSF
Physical
EducationNutrition Consulting
International Sports Sciences Association
NAFC
National Exercise Trainers Association
Powhow
Personal Trainer Certification
International Fitness Association
Water Fitness Association
Find
a Personal Trainer
Personal Trainers Search
Occupation Outlook Stats
Skulpt Aim: The Ultimate Fitness Tracker
Books about Exercise
The No Sweat Exercise Plan: Lose Weight, Get Healthy,
and Live Longer (Harvard Medical School Guides)
Paperback – December 19, 2006 (amazon)
Complete Physical Education Plans for Grades 7-12 [With
CDROM] Paperback – July 1, 2001 (amazon)
The Human Body (An Illustrated Guide to Its Structure,
Function, and Disorders) Hardcover – April 4, 1995
(amazon)
Health, Mind & Body Books (amazon)
On a Mission of Nutrition, Paperback –
October 22, 2015 by Joseph Esposito (amazon)
Exercise Videos
30-Minute Workout Plan with Ivy (Core
& Balance) (youtube)
Tony
Horton creator of P90X, P90X2 Exercise (youtube)
The Best Calorie
Burning Workout Routine! (youtube)
Health Videos
- Health provides whole-life advice and inspiration for the woman who
knows who she is and wants to live well in every way. We empower. We
encourage. We educate.
Health Central
- Find details about a wide range of conditions.