excercise, metabolism.

2.  Exercise is any bodily activity that enhances or
maintains physical fitness and overall health and
wellness. It is performed for various reasons including
strengthening muscles and the cardiovascular system,
honing athletic skills, weight loss or maintenance, as
well as for the purpose of enjoyment. Frequent and
regular physical exercise boosts the immune system,
and helps prevent the "diseases of affluence" such
as heart disease, cardiovascular disease, Type 2
diabetes and obesity. It also improves mental health,
helps prevent depression.

4.  It is the set of life-sustaining chemical
transformations within the cells of living organisms.
These enzyme-catalyzed reactions allow organisms to
grow and reproduce, maintain their structures, and
respond to their environments.
 Metabolism is usually divided into two
categories. Catabolism, that breaks down organic
matter and harvests energy by way of cellular
respiration, and anabolism that uses energy to
construct components of cells such
as proteins and nucleic acids.

5. There are two types of metabolism during exercise
Aerobic metabolism
Anaerobic metabolism

6.  Aerobic exercise as the name implies is designed to allow
the muscles to continue to perform aerobically i.e. to
continuously produce ATP by electron transfer and
oxidative phosphorylation. Aerobic exercise depends
largely on the concentration of the slow twitch fibers of the
skeletal muscles. Although these fibers generate less force,
they can continue to function for long period of time due
to the continuing production of ATP without production of
lactic acid.
 Aerobic exercise is initially fueled by the glucose molecules
stored as glycogen in the muscle themselves, but after few
minutes the muscles depends more on free fatty acids
released into blood from adipose tissue.

7.  Aerobic exercise (also known as cardio) is physical
exercise of relatively low intensity that depends primarily
on the aerobic energy-generating process. 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.The intensity should be between 60 and
85% of maximum heart rate.
 When practiced in this way, examples of
cardiovascular/aerobic exercise are medium to long
distance running/jogging, swimming, cycling, and walking
rowing, etc.

8.  Aerobic capacity describes the functional capacity of the
cardio respiratory system, (the heart, lungs and blood
vessels). Aerobic capacity is defined as the maximum
amount of oxygen the body can use during a specified
period, usually during intense exercise. It is a function both
of cardio respiratory performance and the maximum ability
to remove and utilize oxygen from circulating blood. To
measure maximal aerobic capacity, an exercise physiologist
or physician will perform aVO2 max test, in which a subject
will undergo progressively more strenuous exercise on a
treadmill, from an easy walk through to exhaustion. The
individual is typically connected to a respirometer to
measure oxygen consumption, and the speed is increased
incrementally over a fixed duration of time.

9.  While at rest, we rely on aerobic metabolism to fuel almost all
our body's needs for energy. As we start to exercise, such as
progressing from sitting to a slow walk, the increased energy
needs of muscle contraction require that we increase our
breathing and oxygen intake. So long as we increase our exercise
intensity slowly, we can maintain our muscles' dependence on
aerobic metabolism, and we don't experience symptoms of
fatigue.
 Increased storage of energy molecules such as fats and
carbohydrates within the muscles, allowing for increased
endurance.
 Reduces risk of osteoporosis, improves strength of heart muscles
called as aerobic conditioning , reduces B.P.
 Neovascularization of the muscle sarcomeres to increase blood
flow through the muscles.

10.  Increasing speed at which aerobic metabolism is activated within
muscles, allowing a greater portion of energy for intense exercise to be
generated aerobically.
 Improving the ability of muscles to use fats during exercise, preserving
intramuscular glycogen.
 Enhancing the speed at which muscles recover from high intensity
exercise.
 Increasing the total number of red blood cells in the body, facilitating
transport of oxygen
 Reducing the risk for diabetes.
 Improved mental health, including reducing stress and lowering the
incidence of depression, as well as increased cognitive capacity.
 The aerobic system acts like a vacuum cleaner, sucking up all the bad
stuff that is produced by the anaerobic system. The stronger the
vacuum cleaner the more anaerobic work can be done.

11.  Overuse injuries because of repetitive, high-impact
exercise such as distance running.
 Is not an effective approach to building lean muscle.
 Only effective for fat loss when used consistently

13.  Anaerobic exercise is an exercise intense enough to
trigger lactic acid formation. 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.

14.  Anaerobic metabolism, or anaerobic energy expenditure, 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 twitch 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. Anaerobic energy
expenditure is difficult to accurately quantify, although
several reasonable methods to estimate the anaerobic
component to exercise are available.

15.  There are two types of anaerobic energy systems: 1) the
high energy phosphates, ATP adenosine triphosphate and
CP creatine phosphate; and 2) anaerobic glycolysis. The
high energy phosphates are stored in very limited
quantities within muscle cells.
Anaerobic glycolysis exclusively
uses glucose (and glycogen) as a fuel in the absence of
oxygen or more specifically, when ATP is needed at rates
that exceed those provided by aerobic metabolism; the
consequence of rapid glucose breakdown is the formation
of lactic acid (more appropriately, lactate at biological pH
levels). Physical activities that last up to about thirty
seconds rely primarily on the former, ATP-CP phosphagen
system. Beyond this time both aerobic and anaerobic
glycolytic metabolic systems begin to predominate.

16.  anaerobic capacity - like aerobic capacity it is the
ability to generate energy but through the glycolytic
system or the breakdown of glucose. We define it as
the maximal or organic potential to produce pyruvate
or lactate which is the output of the anaerobic
glycolytic system. It is where lactate originates in the
body.

17.  Anaerobic exercise is also called strength or Resistance
training and can firm, strengthen, and tone your muscles,
as well as improve bone strength, Balance,
and Coordination. examples of strength moves
are pushups, lunges, and bicep curls using dumbbells.
Anaerobic exercise also include weight training, functional
training, eccentric training, Interval
training, sprinting and high-intensity interval
training increase short-term muscle strength.
 Flexibility exercises stretch and lengthen
your muscles. stretching help to improve
joint joint flexibility and keep muscles limber. The goal is
to improve the range of motion which can reduce the
chance of injury.

18.  Fatigue causes the person to experience added
discomfort and weakening muscles. Eventually one
will need to slow down and lower his exercise
intensity. Slowing down allows the muscles to once
again rely solely on aerobic metabolism and support
the removal or chemical conversion of waste
molecules.
 Working too hard, not using oxygen efficiently, quit
sooner, would not burn as much calories as in aerobic
exercise.

23.  1. Biochemistry an introduction by – Turby McKee and
James R. McKee.
 2. Cell biology y – Karp
 3. Wikipedia

24. Thank you