1. Principles of exercise, health and fitness

2. Aims Describe the effects of exercise on different body systems
Understand the effects and causes of DOMS
Understand why people exercise

3. Why exercise Improve health Improve fitness Competition
Socialise with others
Enjoyment
Reduce stress

4. Benefits of exercise Physical benefits: Improved health and wellbeing
Improved physical fitness
Longer life expectancy
Reduced risk of disease

5. Benefits of exercise Mental benefits: Improved mood and enjoyment
Increased self confidence
Increased self esteem
Mental resilience
Motivation
Ability to take positive risks

6. Benefits of exercise Social benefits: Crime reduction Drug avoidance
Anti-bullying, social contact and acceptance
Motivating others to lead an active and healthy lifestyle

7. Effects of exercise Exercise can benefit every body system in the body
Short term – as soon as you start to exercise
Long term – effects that continue after exercise

8. Blood pooling Blood pushed around the body when exercising
Muscles contract and help with venous return
Exercise stops, muscles relax, lactic acid builds up and blood ‘pools’ in the body
Effects: dizziness and fainting

9. Bones and joints
Weight bearing exercises can help strengthen bones and joints
Increases bone density and joint stability
Increases mobilisation and ROM of joints
Lack of weight bearing exercises
Can lead to injuries

10. Muscular system Short term effects Heat Increased contractility
Excitability
Elasticity

11. Muscular system Long term effects Increased tone Size Fat metabolism
Number of mitochondria
Storage of glycogen
Motor unit recruitment

12. DOMS Delayed Onset Muscle Soreness Caused by eccentric contractions
Muscles lengthen under high intensity or impact when they want to contract
48 hours after training

13. DOMS
Structural muscle damage (microscopic fibre tears, muscle cell leakage)
Exercises that can increase the effects of DOMS
Plyometrics, eccentric resistance training, isometric training, downhill running, higher than normal exercise intensity

14. Muscle cell leakage Exercise leads to damage to muscle cells
Calcium leaks out of the Sarcoplasmic reticulum
Calcium accumulates in the mitochondria
This inhibits ATP production
Activates proteases which breaks down muscle protein
Leads to inflammation which causes pain