SPORTS PHYSIOLOGY
Sports Physiology is the branch of physiology that studies how the human body functions during physical activity and exercise. It focuses on the short-term responses and long-term adaptations of various body systems to training and performance stress.
1. Introduction:
Sports physiology deals with the effects of exercise on the structure and function of the body. It explains how training improves strength, endurance, and coordination by producing functional and biochemical adaptations in muscles and other systems.
2. Effects of Exercise on Different Systems:
a) Muscular System:
- Exercise increases muscle strength, size (hypertrophy), and endurance.
- Improves muscle tone and flexibility.
- Enhances coordination and reaction time.
- Increases efficiency of neuromuscular junctions.
- Prolonged activity causes glycogen depletion and lactic acid accumulation leading to fatigue.
b) Cardiovascular System:
- Heart rate and cardiac output increase during exercise to meet oxygen demand.
- Stroke volume and venous return also increase.
- Regular training results in bradycardia (lower resting heart rate) and cardiac hypertrophy (athlete’s heart).
- Improved blood flow and capillary density enhance oxygen delivery to tissues.
c) Respiratory System:
- Exercise increases respiratory rate and tidal volume.
- Improves vital capacity and efficiency of gas exchange.
- Regular training increases lung compliance and diffusion capacity.
- Oxygen consumption (VO₂) increases; maximum oxygen uptake (VO₂ max) is a key measure of aerobic fitness.
d) Nervous System:
- Improves coordination, balance, and reflex activity.
- Enhances the integration between sensory and motor systems.
- Promotes faster neural transmission and better motor control.
e) Endocrine System:
- Exercise stimulates secretion of adrenaline, noradrenaline, and cortisol.
- Increases anabolic hormones like growth hormone and testosterone.
- Improves insulin sensitivity and glucose metabolism.
3. Types of Exercise:
- Aerobic Exercise: Uses oxygen for prolonged activity (e.g., running, swimming, cycling). Increases stamina and cardiovascular efficiency.
- Anaerobic Exercise: Short, intense bursts of energy without oxygen (e.g., sprinting, weightlifting). Builds strength and power.
4. Muscle Fatigue:
Fatigue is the decline in the ability of a muscle to generate force. It occurs due to:
- Depletion of ATP and glycogen.
- Accumulation of lactic acid causing decreased pH.
- Reduced calcium availability and neurotransmitter exhaustion.
5. Recovery After Exercise:
- Oxygen debt is repaid to restore ATP, phosphocreatine, and remove lactic acid.
- Heart rate, respiration, and temperature gradually return to normal.
- Proper hydration and nutrition accelerate recovery.
6. Physical Training and Adaptation:
- Repeated exercise produces physiological adaptations improving performance and endurance.
- Training increases capillary density, mitochondrial number, and oxidative enzymes in muscle cells.
- Improves energy utilization and delays onset of fatigue.
7. Effects of Training on Health:
- Reduces body fat and improves muscle tone.
- Prevents lifestyle diseases like hypertension and diabetes.
- Improves mood, confidence, and stress resistance.
- Enhances overall physical and mental well-being.
8. Detraining:
Loss of training-induced adaptations occurs when exercise is stopped. Muscle mass, endurance, and cardiac efficiency decline if activity is not maintained regularly.
9. Overtraining:
Excessive exercise without adequate rest may lead to fatigue, hormonal imbalance, mood changes, and decreased performance. Balanced rest and nutrition are essential for optimal results.
10. Ergogenic Aids:
- Substances or techniques used to enhance performance, e.g., creatine, caffeine, steroids (though some are banned in sports).
- Should be used cautiously under medical supervision.
Detailed Notes:
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