Exercise| grade |Physiology

             

                    Exercise|Physiology

This article discusses different levels of exercise. Learn about the heart, lungs, blood flow, and muscle changes here during exercise.

Keywords:  Wellness| Self-care | Positivity| Motivation| Metabolic demands | Grades of exercise | Cardiac output| Stroke volume | Heart rate| Oxygen debt | Lactic acid | R.Q.

Table of contents

1.	Introduction
2.	Grade of exercise
3.	Changes in heart
4.	Changes in the respiratory system
5.	Changes in blood flow.

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 Introduction:

Physical activity describes any activity of the body. These activities consume energy that increases energy expenditure.

Exercise is a subcategory of physical activity. Exercise is well structured, and regular physical work to improve and maintain physical fitness(Mazzeo et al., 2015). Total energy consumed depends on the rapidity of exercise. The intensity of exercise determines the rate of energy consumed by the body.

The rate of energy expended is expressed in Metabolic Equivalents, i.e., METs.

One MET = the resting metabolic rate, which is = ~~3.5 ml of oxygen per kilogram in one minute (Altavilla et al., 2014). Gradation of exercise depends on 1. Heart rate, and 2. Vo2 max.

Nowadays, people need to be more engaged in physical work. They hesitate to perform any physical work. Although activity decreases with advanced age, little physical work at this age will be sufficient.

Metabolic demands of the body increase during exercise. The demand depends on the degree of the activity. Metabolism needs oxygen supply to the tissues and carbon dioxide removal from them. The body's oxygen requirement rises when metabolism increases, accompanied by increased carbon dioxide production.

All body systems and all body tissues are involved in the activity. For example, the cardiovascular system increases blood supply by increasing cardiac output.

The respiratory system increases breathing capacity to provide more oxygen and remove carbon dioxide from the tissues.

Gradation of exercises
In mild exercise heart rate is below 100 beats per minute

                                    In moderate exercise heart rate is 100 -125 beats per minute

                                       In heavy exercise heart rate is 126-150 beats per minute

                                    In severe exercise heart rate is more than 150 beats per minute.

Grade of exercise:

Sr.No           Grade of exercise       Heart rate-beat/ minute    Maximum oxygen utilization %

1.                       Mild                           < 100                                       25

2.                    Moderate                       100-125                                25-50

3.                       Heavy                          126-150                               50-75

4.                       Severe                            >150                                     > 75

Changes in:

Heart rate [average is 60 to 100 beats per minute]. Bradycardia= heart rate below 60 beats per minute, and tachycardia =heart rate above 100 beats/per minute.

Heart rate increases in linearity with an increase in exercise. The maximum heart rate that can occur is [220-age years.].This does not apply to trained persons.

Types of exercise: Exercise is divided into Anaerobic and Aerobic.

Types of exercise
Two types of exercise -aerobic and anaerobic

1. Anaerobic exercises involve quick short movements, e.g.heavy weight lifting, cycling, and jumping. In anaerobic exercise, the body immediately uses stored energy. Therefore, anaerobic exercise may be hazardous.

2. Aerobic exercises involve prolonged exercise, for example, running and cycling. In this exercise, oxygen is used. Therefore, aerobic exercise is beneficial for everyone.  

  The causes of increased heart rate are:

1. The primary motor cortex is psychic stimuli from the higher-limbic system.

2. Stimuli from proprioceptors- Golgi tendon, muscle spindle, and muscle-tendon receptors. The sensory stimuli move through the dorsal column.

3. Hormones -adrenalin, nor-adrenalin, thyroid hormones, and other hormones are responsible for the increase in heart rate.

4. Increased hydrogen ions, increased carbon dioxide concentration, and decreased concentration of oxygen content in blood cause tachycardia.

Cardiac output: recall standard cardiac output is five liters per ventricle per minute, depending on heart rate and stroke volume.

Cardiac output = Heart rate x stroke volume.

During exercise, cardiac output may become 25 to 30 liters to supply oxygen.

Stroke volume [standard 70 ml. per beat ] depends on multiple factors. For example, in exercise, stroke volume rises three to four times.

Some critical factors are :

1. Increase venous returns

2. Increase myocardial contractility depends on the condition of the myocardium, and increase myocardial contractility to adrenalin and nor-adrenalin.

Blood pressure: Systolic blood pressure rises linearly with the degree of exercise and may increase to 200 mm. of mercury.

There is little or no change in diastolic blood pressure in mild to moderate exercise, although it increases slightly in strenuous exercise.

In pulmonary circulation, there is an insignificant change in blood pressure during exercise.

Blood volume decreases in exercise due to excessive sweating. As a result, lactic acid, phosphate, and potassium ions accumulate in the tissue space. Erythrocyte and white blood cell count increases due to hemoconcentration.

Blood flow increases in:

Muscles: Normally, in skeleton muscles, blood flow is 4-5 ml/100gm/ minute, which increases up to 25 to 30 times in exercise.

Coronary blood flow increases to 4-5 times normal coronary blood flow [normal is 250 ml/minute.].

Pulmonary blood flow increases with exercise.

Blood flow in the skin and fatty tissue increases in exercise.

Blood flow in the brain is not affected by exercise.

In mild to moderate exercise, visceral blood flow is not affected. Blood flow in the kidney, spleen, G.I.T., and liver is not involved in mild and moderate exercise. However, it decreases during strenuous activity.

Respiratory system:

Pulmonary ventilation increases up to 100 liters per minute in strenuous exercise. Average pulmonary ventilation is 6 liters in one minute.

Normal pulmonary ventilation = tidal volume x respiratory rate.

=500 x 12 =6000 ml=6 litres.

During exercise, both tidal volume and respiratory rate increase. Therefore, pulmonary ventilation increases.

Pulmonary ventilation increases due to

1. Psychic stimuli from the higher centers, e.g.-limbic system, and the primary motor cortex.

2. Stimuli from proprioceptors- Golgi tendon, muscle spindle, and muscle-tendon receptors. The sensory stimuli move through the dorsal column.

3. Hormones -adrenalin, nor-adrenalin, thyroid hormones, and other hormones are responsible for the increase in heart rate.

4. Increased hydrogen ions, increased carbon dioxide concentration, and decreased concentration of oxygen content in blood cause tachycardia.

Body temperature increases due to the rise in metabolic rate in exercise. Temperature activates the respiratory centers, either affects directly or sensitizing them respiratory centers to carbon dioxide.

Oxygen consumption increases [normal is 250 ml/minute] due to increased pulmonary ventilation, cardiac output, and red blood cell count.

Oxygen diffusion capacity [ at rest 21 ml/minute/mm Hg ] increases about 2.5 -3 times.

All changes in response to exercise return to pre-exercise level within four to five minutes after the exercise.

What is oxygen debt?

In severe exercise, energy is initially provided by aerobic mechanism, but after two to three minutes, cardiovascular and respiratory systems fail to supply the required amount of oxygen. So anaerobic metabolism gives the energy. Lactic acid accumulates in the tissues and blood. Lactic acid irritates the nerve ending, causing pain. This increases H+ ions which stimulates respiration.

Lactic acid enters the liver and is metabolized in the presence of oxygen to pyruvates by the Kreb cycle.

After exercise, oxygen debt is consumed over and above normal levels.

This is of two types:

Alactic acid O2 debt In the early part of post-exercise is used for converting A.D.P. to ATP and creatine to creatine phosphate[C.P.]

After that, Lactic acid O2 debt occurs. Aerobic metabolism occurs. Oxygen is used to metabolize lactic acid by the aerobic mechanism in the liver.

What is R.Q.?

R.Q. is the ratio of carbon dioxide produced to oxygen used.

On a mixed diet, R.Q. is 0.8.

When a diet is 100% protein

R.Q. is 0.83

When the diet is 100 % fats, R.Q. is 0.7 and

When a diet is 100% carbohydrate, it is 1.0.

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 Hashtags: Healthcare #Wellness # Self-care # Positivity # Motivation # Metabolic demands# Grades of exercise # Cardiac output # Stroke volume # Heart rate # Oxygen debt # Lactic acid# R.Q.

Internal link: 

https://blog.totalphysiology.com/2022/09/ respiratory -gas transport.html

https://blog.totalphysiology.com/2021/09/cardiac-output.html

https:// Learn-and-fly.co.in/effects of exercise on muscle 

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