I NT R O D U C T I O N

TO EX E R C I S E
PH Y S I O LO G Y
S IOLOGY DEFIN ITION
EXERCISE PHY
Exercise physiology is the study of the body’s
responses to physical activity. These
responses include changes in metabolism and
in physiology of different areas of the body
like the heart, lungs, and muscles, and
structural changes in cells. The word exercise
comes from the Latin exercitus, “to drive
forth,” while physiology comes from the
words physis (“nature”) and logia (“study”).
History of Exercise Physiology
Exercise has been regarded as important to human health for
thousands of years, beginning with ancient cultures. The Greek
physician Hippocrates is one of the earliest-recorded and most well-
known proponents of exercise. He recommended moderate exercise in
order to stay healthy and even improve health. Other prominent
ancient scholars throughout history followed suit, including Plato,
Aristotle, and the Roman physician Galen, who believed that exercise
improved general health, metabolism, and muscle tone, and even led
to better bowel movements.
Later, the Persian physician Avicenna also wrote in
support of Galen in the medical text Canon of
Medicine. Avicenna believed that exercise balanced
the four body humors (an idea that was popular at the
time and had been passed down from Ancient
Greece). Importantly, he also recognized that too
much exercise could have negative effects on the
body.
In the 16th Century, around the start of Scientific Revolution, physicians
began to write books on exercise. One of the earliest known books on
exercise was Book of Bodily Exercise, written by the Spanish physician
Cristobal Mendez. In his book, Mendez discussed benefits, types, and
values of exercise, along with common exercises and why they were
important to perform. In the 19th Century, some medical textbooks
began to include chapters on exercise. The negative effects of lack of
exercise, including poor circulation, weakness, and increased likelihood
of disease, became more well-known. As the importance of physical
activity became more and more important, schools also began to offer
physical education classes, which required students to perform exercises
for a set period of time each day.
The first true exercise physiology textbook, Exercise in Education and Medicine by
Dr. R. Tait McKenzie, was published in 1910. Laboratories devoted to the study of
exercise physiology were also established in the 20th Century. These included the
Harvard Fatigue Laboratory, opened in 1927, and the Physical Fitness Research
Laboratory at University of Illinois, opened in 1944. These schools conducted
numerous on such topics as fatigue, cardiovascular changes during exercise,
oxygen uptake by the body, and the effects of training. In 1948, the Journal of
Applied Physiology began to be published. This journal publishes peer-reviewed
research in exercise physiology and still exists today. While contributing greatly to
our understanding of exercise’s effects, exercise physiology labs also trained
numerous scientists who would go on to found their own exercise physiology
laboratories in universities and medical schools all over the world.
A variety of changes take place in the
body during exercise.
 TYPES OF EXERCISE PHYSIOLOGY

The Two Types Of Exercise Physiology Are Sport And Clinical. Sport Exercise
Physiology Is, As Its Name Suggests, Related To Athletes. Sport Physiologists Use
Knowledge Of The Body’s Response To Exercise In Order To Develop Training
Regimens For Athletes. Such Regimens Include Fitness Conditioning, Which Is The
Process Of Training To Become More Physically Fit Through Periods Of Exercising
Certain Muscles And Resting. Clinical Exercise Physiology Is The Use Of Physical
Activity For Therapy, Treatment, And Prevention Of Chronic Diseases.
One disease that can be aided by exercise is diabetes. Exercise uses the
body’s stored glucose, so a diabetic may use exercise to help keep their
blood sugar levels down. Another disease treated with exercise therapy
is osteoporosis, the loss of bone tissue that commonly occurs in old age.
Osteoporosis may cause joint pain and limit movement. Clinical exercise
physiologists work with affected individuals to show them how to
exercise in a safe way that minimizes pain, and may recommend
activities such as swimming that are easier on the joints. Exercise is also
sometimes used as part of a treatment for anxiety and depression,
either as a standalone condition or as a result of a physical disease,
because it raises serotonin levels and reduces stress.
Exercise physiology is also sometimes regarded
as being either non-clinical or clinical; “non-
clinical” is very similar to sport physiology, but
the scope is widened to include healthy non-
athletes who are looking to lose weight and/or
gain fitness.
 EXERCISE PHYSIOLOGY CAREERS

• Many different careers in exercise physiology are available, and the

number of jobs in the US is expected to increase as the population
ages and obesity rates continue to rise. Exercise physiologists may
work in a variety of non-clinical or clinical settings. Non-clinical
settings include fitness centers, community organizations, and
corporate fitness facilities.
Sports physiologists may work in private fitness
facilities or even for professional sports
organizations. Clinical physiologists may be employed
by hospitals, community facilities, and nursing
homes. Many exercise physiologists enter careers in
personal training, allowing them to work with clients
one-on-one for an extended period of time to help
them make progress with their exercise regimen.
With an exercise physiology degree, one may also pursue
physiology research. Although a doctorate is needed to be the
head of a physiology lab, those with bachelor’s degrees can
become a research technician, and those with master’s
degrees may be able to progress to being a research assistant
or lab manager. In these positions, exercise physiologists
perform research under the supervision of doctors and
scientists. They may work in laboratory settings in hospitals,
medical schools, or industry.
 CLINICAL EXERCISE PHYSIOLOGISTS

•When exercise is medicine is activated in clinical settings, the

expertise of a clinical exercise physiologist (cep) is invaluable.
These exercise professionals often work in cardiopulmonary
rehabilitation programs, disease-specific rehabilitation (cancer,
bariatric medicine, diabetes) and with a variety of other patient
types and clinical programs in diverse settings (corporate
medical clinics, human performance labs).
CEPs bring higher education, accredited certification
and clinical experience to patients with specific
medical conditions or health challenges that require
medical monitoring or oversight during exercise.
The Clinical Exercise Physiology Association (CEPA) represents
these exercise professionals and exists to advance the scientific
and practical application of clinical exercise physiology for the
betterment of health, fitness and quality of life for patients at
high risk or living with a chronic disease. CEPA welcomes allied
health professionals, exercise physiologists, students, and
others interested in the clinical exercise physiology profession
to join as members.
CEPA maintains a searchable registry of clinical exercise
physiologists.
 CEPA MEMBERSHIP BENEFITS INCLUDE:
1.Involvement with a national organization exclusively dedicated to supporting the
clinical exercise physiology profession;

2.Affordable, researched-based webinars specific to patient care best practices and

offering continuing education credits;

3.Access to a professional journal with feature articles relevant to the day-to-day

practice of clinical exercise physiology and other allied health professionals;

4.Quarterly newsletters with information about CEPA, the clinical exercise physiology
profession and practical on-the-job information;

5.Access to a comprehensive salary and practice survey specific to the work of clinical
exercise physiologists;

6.Up-to-date exercise physiology internship information for students.

 6 ESSENTIAL NUTRIENTS AND WHY YOUR BODY NEEDS THEM

• THERE ARE 6 BASIC NUTRIENTS THAT CAN HELP SUPPORT YOUR

HEALTH, EVEN IN SMALL AMOUNTS. EATING A BALANCED DIET
CAN HELP YOU MAKE SURE YOU’RE REGULARLY CONSUMING
EACH ONE.

• ESSENTIAL NUTRIENTS ARE COMPOUNDS THAT THE BODY CAN’T

MAKE OR CAN’T MAKE IN SUFFICIENT QUANTITY. ACCORDING TO
THE WORLD HEALTH ORGANIZATIONTRUSTED SOURCE, THESE
NUTRIENTS MUST COME FROM FOOD, AND THEY’RE VITAL FOR
DISEASE PREVENTION, GROWTH, AND GOOD HEALTH.
While there are many essential nutrients, they can be
broken into two categories: macronutrients and
micronutrients.
Macronutrients are eaten in large amounts and
include the primary building blocks of your diet —
protein, carbohydrates, and fat — which provide your
body with energy.
Vitamins and minerals are micronutrients, and small
doses go a long way. There are six main groups of
essential micronutrients and macronutrients.
1. PROTEIN
Protein is having its moment, and not just in the workout
community. But all of the hype is for a good reason. Protein
is essential for good health.
Protein provides the building blocks of the body, and not
just for muscle. Every cell, from bone to skin to hair, contains
protein.
A startling 16 percent of the average person’s body weight is
from protein. Protein is used primarily for growth, health,
and body maintenance.
All of your hormones, antibodies, and other important
substances are composed of protein. Protein is not used to
fuel the body unless necessary.
Proteins are made of up different amino acids. While the
body can create some amino acids on its own, there are many
essential amino acids that can only come from food. You need
a variety of amino acids for your body to function properly.
The good news is that you don’t need to eat all of the amino
acids at once. Your body can create complete proteins from
the foods you eat throughout the day.
Healthy sources
While meat, fish, and eggs are good sources of essential amino
acids, you can also get protein from plant sources like beans,
soy, nuts, and some grains. Exactly how much protein you need
daily depends on a variety of factors including how active you
are, and your age.
Despite the growing popularity of high-protein diets, there
haven’t been enough studies to prove that they’re healthier or
can influence weight loss, according to the Mayo Clinic.
2. CARBOHYDRATES
Don’t let the low-carb craze fool you. Carbohydrates are necessary for a
healthy body. Carbs fuel your body, especially your central nervous
system and brain, and protect against disease, according to the
Mayo Clinic.
Carbohydrates should make up 45 to 65 percent of your total daily
calories, according to the Dietary Guidelines for AmericansTrusted
Source.
Healthy sources
Before you reach for the white bread or pasta, keep in mind that the
type of carb you eat matters. Some carbs are healthier than others. Opt
for whole grains, beans, and fiber-rich vegetables and fruits instead of
refined grains and products with added sugar.
3. FATS
Fats often get a bad rap, but recent research has
shown that healthy fats are an important part of a
healthy diet.
According to Harvard Medical School, fat supports
many of your body’s functions such as vitamin and
mineral absorption, blood clotting, building cells, and
muscle movement.
Yes, fat is high in calories, but those calories are an
important energy source for your body.
The Dietary Guidelines for AmericansTrusted Source
recommends that 20 to 35 percent of your daily calories come
from fat, but the World Health OrganizationTrusted Source
suggests keeping it under 30 percent of your calories.

Including healthy fats in your diet can help you to balance your
blood sugar, decrease your risk of heart disease and type 2
diabetes, and improve your brain function. They’re also
powerful anti-inflammatories, and they may lower your risk of
arthritis, cancer, and Alzheimer’s disease.
Healthy sources
The most famous unsaturated fats are omega-3 and
omega-6 fatty acids. Unsaturated fats are important for
your body as they provide essential fatty acids your body
can’t make. You can find these healthy fats in nuts, seeds,
fish, and vegetable oils (like olive, avocado, and flaxseed).

Avoid trans fats and limit your intake of saturated animal-

based fats like butter, cheese, red meat, and ice cream.
6. WATER
You can go for weeks without food, but you can’t last more than a few
days without water. Water is absolutely crucial for every system in your
body. It’s also the main thing you are made of. About 62 percent of your
body weight is water.

Water improves your brain function and mood. It acts a shock absorber
and a lubricant in the body. It also helps flush out toxins, carry nutrients to
cells, hydrate the body, and prevent constipation.

Even mild dehydration can make you feel tired and impair your
concentration and physical performanceTrusted Source.
Healthy sources
You don’t have to chug water to stay hydrated. Fruits
and vegetables can also be a great source. Munch on
some spinach or watermelon to stay hydrated.

The best way to know if you’re properly hydrated is the

color and volume of your urine. If your urine isn’t
frequent and pale yellow or nearly clear, you need more
water.
Takeaway
Eating a varied diet full of fruits, vegetables,
healthy proteins and fats, and whole grains is the
best way to get enough of these six essential
nutrients plus the important category of
phytonutrients — the beneficial chemicals in
colorful plants that prevent disease. These
micronutrients and macronutrients are vital for
your body to function normally and stay healthy.
Regular physical activity is good for your heart, muscles, and bones. Did you
know it’s good for your brain too?
Physical activity can help you think, learn, problem-solve, and enjoy an emotional
balance. It can improve memory and reduce anxiety or depression.
Regular physical activity can also reduce your risk of cognitive decline, including
dementia. One study found that cognitive decline is almost twice as common
among adults who are inactive compared to those who are active.
Regular physical activity can help you sleep and feel better, reduce the risk of
some common cancers, and add years to your life.
You don’t have to be a fitness guru to reap the benefits. No matter your age or
fitness level, any amount of physical activity can help.
What You Can Do
Some benefits of physical activity on brain health start right after a
session of moderate-to-vigorous physical activity.
For the most benefit, adults need at least 150 minutes of
moderate-intensity physical activity weekly or 75 minutes of vigorous-
intensity activity. It doesn’t have to happen in one stretch. For example,
moderate-intensity activity could be broken into 30 minutes a day, 5
days a week, or smaller bouts that add up.
All adults also need muscle-strengthening activities two or more days a
week. And adults 65 and older need balance activities about three days
a week.
Here are four activities to help you become healthier:
Adult Weekly Physical Activity Recommendations
 150 minutes of moderate-intensity activity or 75
minutes of vigorous-intensity activity
 Muscle-strengthening two or more days a week.
See a sample schedule
Adults 65 and older also need balance activities about three days a
week.
See a sample schedule.
1. Turn up the music at home and dance.
Twisting and turning can be a fun way to be physically active.
2. Take active breaks.
Break up your sedentary time with physical activity. For example,
squat or march in place between programs while you’re watching
television. Or stand on one leg to improve your balance.
1. Add physical activity to your daily routine.
When shopping, park at the back of the parking lot and walk to the
shop. Inside, walk around the perimeter of the store before getting
what you need. Use the stairs instead of the elevator. Get off transit
one stop sooner and walk to your destination. If you already walk
routinely, start carrying hand weights on your treks.
2. Walk the dog.
Dogs are great walking companions and can help you have an active
lifestyle. One studyfound that dog owners on average walk 22
minutes more every day compared to people who don’t own a dog.
You can even try going a little further on walks with your dog.
Remember that some activity is better than none, and every
little bit counts. Even some chores such as raking and
bagging leaves, using a lawn mower, or vacuuming can help
you get active.
Get started by keeping track of your daily activities for one
week. Think about times throughout the day you could be
physically active and make those times a regular part of your
daily or weekly schedule. Find more tips to fit physical
activity into your day with Move Your Way.
Health Care Providers Can Help Too
Health care providers play an important role in helping patients
become more physically active to improve their health. They can:
 Educate patients about the connection between physical activity
and physical and mental health.
 Encourage patients to move more and sit less to meet the
physical activity guidelines.
 Encourage adults who are not able to meet the physical activity
guidelines to do whatever regular physical activity they can. For
example, patients with cognitive decline may need to walk with
their caregivers rather than walk alone.
 Prescribe programs such as SilverSneakers,
EnhanceFitness, and Fit and Strongthat may help
reduce barriers for older adults.
 Connect patients to physical activity resources.
What Is an Ergogenic Aid?

An ergogenic aid can broadly be defined as any

substance or method, whether legal or not, used
to enhance athletic performance. Ergogenic aids
are typically classified as nutritional,
pharmacologic, physiologic, or psychologic
(nootropic), and range from established
techniques such as carbohydrate loading to illicit
and unsafe strategies such as the use of anabolic-
androgenic steroids (AAS) and growth hormone.
Examples of ergogenic aids
There are an almost limitless number of
ergogenic aids that can enhance
performance, recovery, and overall
training experience. While we typically
associate ergogenic aids with things you
ingest, like nutritional supplements, they
can also take other forms, including
specialized gear, technology, and training
techniques.
Some examples of ergogenic aids include:
•Supplements: Popular ergogenic aid supplements among
athletes include protein powder, creatine, caffeine, beetroot, beta-
alanine, and energy gels or bars.
•Nutrition: Along with eating a balanced, nutrient-rich diet,
nutrition strategies like carbohydrate loading and protein timing
can help athletes optimize energy levels during exercise and
enhance muscle recovery.
•Training strategies: Elevation training and speed workouts are
two training strategies that can improve oxygen-carrying capacity
and endurance in athletes.
•Gear: Compression clothing, specialized running shoes, and
hydration belts are examples of ergogenic gear that can aid
runners.
•Technology: Things like GPS watches and fitness trackers can
help athletes track their progress, set goals, and analyze
performance data.
Benefits of ergogenic aids
Ergogenic aids can offer a multitude of benefits that can
help you maximize your potential and achieve your
fitness goals. Some benefits of ergogenic aids include:
•Improved performance: Whether you're a competitive
athlete or a weekend warrior, ergogenic aids can help
enhance performance, enabling you to go faster, farther,
and with more efficiency.
•Reduced fatigue: Some ergogenic aids can also help
delay the onset of fatigue during exercise by improving
muscle function, oxygen utilization, and energy
production. which can help you feel fresher and make it
easier to maintain energy levels.
•Enhanced recovery: Ergogenic aids can also enhance your
body’s recovery by reducing muscle soreness inflammation, and
boosting muscle repair. This means you can bounce back faster
from intense training sessions and races, allowing you to maintain
a consistent training schedule.
•Optimized nutrient utilization: Some ergogenic aids focus on
optimizing your body's use of essential nutrients like
carbohydrates, proteins, and fats. For example, pairing post-
workout carbs with protein in a 3:1 carb-to-protein ratio can boost
muscle protein synthesis (MPS). This can result in more efficient
energy production, better muscle repair, and overall improved
nutrient utilization during training and races.
•Mental focus: Training and competing is as much a mental game
as it is physical. Certain ergogenic aids, like caffeine, can enhance
mental focus, helping you stay mentally strong during challenging
runs or races.
•Ergogenic aids come in various forms, including
supplements, gear, technology, and training strategies.
•The best ergogenic aid supplements and nutrition
strategies for runners include caffeine, carbohydrates,
protein, beta-alanine, beetroot, creatine, sodium
bicarbonate, sodium phosphate, and hydration
strategies.
•Elo Smart Recovery offers personalized protein blends
with ergogenic boosts to optimize post-run recovery.
•Each ergogenic aid has unique benefits and
considerations, making it essential for runners to
choose the most suitable options based on their
training goals and individual needs.
Examine and evaluate current research in Exercise
Physiology
1. Fundamentals of human energy transfer
2. Human energy transfer during physical activity
3. Energy expenditure
Examine and evaluate current research in Exercise
Physiology

1. Pulmonary system
2. Cardiovascular system
3. Neuromuscular system
4. Endocrine system
 Test #3

1. What does “cardiorespiratory exercise

physiology” primarily focus on?
a. strength training
b. endurance and cardiovascular function
c. flexibility exercises
d. cognitive aspects of exercise
2. Which type of exercise physiology
explores the physiological adaptations
to resistance training and muscular
development?
a.cardio respiratory exercise physiology

b.neuro muscular exercise physiology

c. endocrine exercise physiology
d. metabolic exercise physiology
3. Which type of exercise physiology
investigates the metabolism of nutrients
during physical activity?
a.cardiovascular exercise physiology
b.metabolic exercise physiology
c. endocrine exercise physiology
d. neuro muscular exercise physiology
4. In the field of corporate wellness, what
might an exercise physiologist focus on?
a. Developing personalized training plans for
employees
b. Conducting research on workplace
ergonomics
c. Analyzing sports performance in the
workplace
d. Designing nutrition programs for executives
5. What does a fitness consultant specializing
in exercise physiology, typically focus on?
a. conducting clinical trials for new exercise
interventions
b. Advising gyms on equipment purchases
d. Researching the impact of exercise on
cognitive function
6. Which of the following is an example
of a legal nutritional ergogenic aid
often consumed by athletes for energy
during endurance events?
a. caffeine
b. anabolic steroids
c. human growth hormone
7. Beta-alanine is known to have ergogenic
effects on:
a. cardiovascular endurance
b. muscular strength
c. anaerobic performance
d. flexibility
8. During prolonged exercise, which
hormone is responsible for mobilizing
energy from stored glycogen?
a.insulin
b.cortisol
c.growth hormone
d.thyroxine
9-15.
Discuss the relationship of
Neuromuscular System and
Endocrine System to Exercise
Physiology