UniversityofthePhilippines

CollegeofArtsofSciences
DepartmentofHumanKinetics
P.E.1CD1HANDOUT

PhysicalActivityinvolvesanybodilymovementcausedbymuscularcontractionthat
resultintheexpenditureoftheenergy.
Exerciseisaplannedprogramsofphysicalactivitiesdesignedtoimprovephysicalfitness.
PhysicalFitnesstheabilitytoperformonesdailytaskwithvigorandalertnesswithout
unduefatigueandwithampleenergyforleisuretimeactivityandto
meetunforeseenemergency.

PROBLEMSASSOCIATEDWITHINACTIVITY
1. Obesity 5.Hypertension
2. Backpain 6.Diabetes
3. Tensionsyndrome 7.Pronetocardiovasculardiseases
4. Emotionalinstability

BENEFITSOFPHYSICALACTIVITY
1. Improvespsychologicalfunctioning.
2. Improvesappearance.
3. Increasedefficiencyoftheheartandlungs.
4. Increasedmusclestrengthandendurance.
5. Protectionfromlowerbackproblems.
6. Maintenanceofproperbodyweight.
7. Possibledelayintheagingprocess.
8. Reducedtheriskofcardiovasculardiseases.
9. Reducedstressresponse.

COMPONENTSOFPHYSICALFITNESS
1. HEALTHRELATEDCOMPONENT
Hasadirectrelationshiptogoodhealthandreducedtheriskof
hypokineticdiseases.
A. BODYCOMPOSITIONtherelativepercentageofthemuscle,fat,
bone,andothertissuesthatcomprisethebody.
B. CARDIOVASCULARENDURANCEtheabilityoftheheart,blood
vessels,blood,andrespiratorysystemtosupplyfuelandoxygentothe
musclestoutilizefueltoallowsustainedexercise.
C. FLEXIBILITYtheabilityofmuscletomovetoeachfullrangeofmotion.
BASICFACTSABOUTFLEXIBILITY
1. Inactivitycontributestopoorflexibility.
2. Decreased flexibility with age usually caused by inactivity. Because people become less
activeastheygetolder.
3. Femalesareusuallymoreflexiblethanmalesofthesameage.Thereasonwhy,theytendto
participatemoreinactivitiesthatpromoteflexibility,suchasdanceandgymnastics.
4. Excessive body fat usually limits flexibility. Fat deposits acts as a wedge between moving
partsofthebody,thusrestrictingmovement.
5. Participationinsomeactivitiesimprovesflexibility.
6. Flexibilityisspecifictoeachjoint.
7. Poorflexibilitycancontributetopoorposture.
8. Poorflexibilityisoftenassociatedwithincreasedtensionandpain.
9. Muscleimbalancemayreduceflexibility.
10. Skilloftendependsonhighlevelofflexibility.
11. Increaseinflexibilityhelpspreventmusclerelatedinjuries.
12. Increaseflexibilityhelpsreducemusclesoreness.
13. Toomuchflexibilitymaybeharmful.Whenjointsareoverstretched,ligamentsandmuscles
tendtoloseelasticityandmayremainlengthenedratherthanreturningtotheiroriginalsize.
Ifthishappens,ajointmaybecomelessstableandbecomemorepronetoinjury.

STRETCHINGincreasesextensibilityandreducestheresistanceofthemuscles.Italsoproducesmore
efficientmusclecontractionsandreducesthechancesofinjuryandsoreness.
BENEFITSOFSTRETCHING
1. Optimize the athletes learning, practice, and performance of many types of skilled
movements.
2. Increaseanathletesmentalandphysicalrelaxation.
3. Promotedevelopmentofbodyawareness.
4. Reduceriskofjointsprainormusclestrain.
5. Reduceriskofbackproblems.
6. Reducemusclesoreness.
7. Reducemuscletension.
TYPESOFSTRETCHING
1. Staticinvolvesstretchingtothefarthestpointandholdingthestretch.
Advantages:
a. Simpletolearnandeasytoexecute;
b. requireslittleexpenditureofenergy;
c. permitssemipermanentchangeinlengthandcanindulgemuscularrelaxation
viafirming.
Disadvantage:
d. Lackofspecificity.
2. BallisticandDynamicinvolvesbobbling,rebounding,andrhythmic
typesofmovement.
Advantage:
a.Thefunofbouncingmotionwouldinsensiblystretchandhighlight
littlemusclefibersthatwouldhavenototherwise.

Disadvantages:
a. Failstoprovideadequatetimeforthetissuetoadapttothestretch;and
b. initiatesthestretchreflexandtherebyincreasesmusculartension,makingit
moredifficulttostretchtheconnectivetissues.
3.Passiveyouarerelaxedandmakingnocontributiontotherangeofmotion.
Stretchwithpartner.
Advantages:
a. It is effective when the agonist (primary muscle responsible for the
movement)istooweaktorespond;
b. it preferred when the elasticity of the muscles to be stretched (antagonists)
restrictsflexibility;
c. itallowsstretchingbeyondonesactiverangeofmotion;
d. itprovidesareserveforincreasingthejointsactivemobility;
e. itcanpromoteteamcamaraderiewithathletesstretchwithpartners.
Disadvantage:
a. Greaterriskofsorenessandinjuryifpartnerappliestheexternal
forceincorrectly.
5. Activeisaccomplishedusingyourownmusclesandwithoutanyfrom
externalforce.E.g.Freeactivestretchingstandinguprightandlifting
onelegtoa100degree.
Advantages:
a. Itdevelopsactiveflexibility;
b. strengthentheweakagonist;
c. easiertoworkintoastretchingroutinebecauseitdoesnotrequireapartner
orotherequipment.
Disadvantage:
a. Itmayinitiatesthestretchreflexandthatitmayineffectiveinthe
presenceofcertaindysfunctionandinjuriessuchassevere
sprains,inflammations,orfractures.

8BASICSTRETCHINGEXERCISES
1. CALFSTRETCH
2.SITTINGSTRETCH
3. HIPANDTHIGHSTRETCH
4.HAMSTRINGSTRETCH
5. LEGHUG
6. TRUNKTWIST
7.PECTORALSTRETCH
8. ARMSTRETCH

D. MUSCULARENDURANCEtheabilityofmuscletoperformheavyphysicalwork,
continuouslyforanextendedperiodoftime.
Performance of such task depends on the ability of the body to deliver oxygen to the
workingmusclestoextractandusethisoxygen.
PROPERTIESOFSKELETALMUSCLES
1. Excitability the ability to receive and respond to stimulation from
thenervoussystem.
2. Extensibility the muscles ability to stretch past its normal resting
length.
3. Contractibilitytheabilitytodevelopinternalforceortension.
4. Elasticitythemusclesabilitytoreturntoitsnormallength.

E.MUSCULARSTRENGTHtheabilityofmusclestoexertanexternalforce
ortoliftaheavyweight.
TYPESOFMUSCULARCONTRACTION
1. Isotonicarethoseinwhicharesistanceisraisedandthen
lowered, as in weight training. (also called dynamic or
phasic).
PHASESOFISOTONICCONTRACTION
a.Concentricshorteningofthemuscle.
b.Eccentriclengtheningofthemuscle.
2. Isometricarethoseinwhichnomovementtakesplacewhileaforceis
exertedagainstanimmovableobject(alsoknownasstatic
contraction).Musclesremainthesamelength.
3. Isokinetic isotonic concentric contraction done with a machine that
regulatesmovement,velocity,andresistance.

TYPESOFMUSCLEFIBERS
1. FastTwitchGlycolytic(FG)Fibers
Anaerobic
Donotdependonoxygenfortheirenergysupply.
Responsibleforpowerand/orspeedactivities(E.g.sprintingandweights).
Forfasthighintensitywork.
Contractsquickly.
Fatigueseasily.
2. SlowTwitchOxidative(SO)Fibers
Aerobic
Requireoxygenforcontinuouscontraction.
Forenduranceactivities(longdistancerunning,andcyclingtour).
Forslow.Lowintensitywork.
Contractsslowly.
Fatigueresistant.

3. FastTwitchOxidativeGlycolytic(FOG)Fibers.
Liesomewhereinbetweenbothfibers,butclosertoFG.
NOTE: Individuals with a larger percentage of fasttwitch fiber will generally increase muscle size and
strength more readily than individuals endowed with a large percentage of slowtwitch fibers. High
percentageofslowtwitchfiberhasgreaterpotentialformuscularenduranceperformance.Regardlessof
genetics,allpeoplecanimprovetheirstrengthandmuscularendurancewithpropertraining.

WEIGHTTRAININGEXERCISESFORMUSCULARSTRENGTH
1. Anteriormuscleinupperlegs
o QuadricepsGroup
a. RectusFemoris
b. VastusIntermedius
c. VastusLateralis
d. VastusMedialis
Exercises:LegPressHalfSquat
2. MusclesinChestandUpperArms
a. PectoralisMinorandMajor
b. AnteriorDeltoid
c. Biceps
d. Triceps
Exercises:BenchPressMilitaryPress
ParallelDipsTwoArmCurl
3. PosteriorMusclesinUpperLegs
o HamstringGroup
a. Semimembranosus
b. Semitendinosus
c. BicepsFemoris
Exercises:HipExtension
LegCurls
4. MusclesAssociatedwithShouldersAndUpperBack
a. Trapezius
b. Rhomboids
c. Deltoids
d. Latissimus
Exercises:LateralPullDown
BentoverRowing5.
5.PosteriorMusclesinLowerLegs
e. Gastrocnemius
f. Soleus
(beneathgastrocnemius)
Exercise:CalfRaise
6.AbdominalMuscles
g. RectusAbdominis
h. Internal&ExternalObliqueMuscle
Exercises:VSit
WEIGHTTRAININGGUIDELINES&SAFETY
1. Warmupshouldprecedeallresistanceexercises.
2. Muscles must be overloaded that is, exercised against near maximum resistance to increase
strength&endurance.
3. Theoverloadmustbeprogressivethroughoutthedurationoftheprogram.
4. Largermusclegroupsshouldbeexercisedbeforethesmallergroups.
5. Notwosuccessiveliftsorexercisesshouldinvolvethemusclegroup.
6. Breathingbreatheoutwhileperformingyourliftandbreatheinwhilereturningtothestarting
position.
7. Trainwithothersforspottingandmotivation.
8. Speedloweringphase4sec.,liftingphase2sec.
9. WeightsandCollars.
10. Make your exercise interesting the major difficulties of fitness programs maintaining a high
level of motivation. Poorly designed programs lead to boredom & high dropout rates. Be
creative in setting up your sequence of exercises; that is, set individual goals, rotate types of
strengthexercisesandvarytheprogressionofthevariousexercises.
NOTE:Theintensityofmusclefitnesstrainingisdeterminedusingapercentageoftheamountofweight
youcanliftonetime(1RM).Theamountofresistanceyoucanmove(orweightyoucanlift)onetimeis
called your one repetition maximum (RM). The amount of resistance you can use in a progressive
resistanceprogramisbasedonapercentageofyour1RM.
.SKILLRELATEDCOMPONENT
Issometimescalledfitnessormotorfitness.
a. Speedtheabilitytoperformamovementinashortperiodoftime.
b. Agilitytheabilitytorapidlyandaccuratelychangethedirectionofthemovementoftheentire
bodyinspace.
c. Powertheabilitytotransferenergyintofreeforceatafastrate.
d. Balancethemaintenanceofequilibriumwhilestationaryormoving.
e. Coordinationtheabilitytousethesenseswiththebodypartstoperformmotortaskssmoothly
andaccurately.
f. Reaction Time the time elapsed between stimulation and the beginning of reaction to that
stimulation.
PRINCIPLESOFTRAINING
Immediately there is a correct dosage of medicine for treating an illness; there is a correct
dosageofphysicalactivityforpromotinghealthbenefitsanddevelopingphysicalfitness.
A. Overload Principle indicates that doing more than the normal is necessary if
benefitsaretooccur.Inorderforamuscle(includingtheheartmuscle)togetstronger,itmust
beoverloadedorworkedagainstaloadgreaterthanthenormal.
For physical activity to be effective, it must be done with enough frequency and
intensity,andforlongenoughtime.
1. Frequency(howoften)
2. Intensity(howhard)
3. Time/Duration(howlong)
F I T : a formula used to describe the frequency, intensity, and length of time for
physicalactivitytoproducebenefits.(WhenFITTisused,thesecondTreferstothetypeof
physicalactivityyouperform).
B.PROGRESSIONindicatestheneedtograduallyincreaseoverloadto
achieveoptimalbenefits.
C.REVERSIBILITYindicatesthatdisuseorinactivityresultsinlossof
benefitsachievedinoverloading.

D.SPECIFICITYindicatesaneedforaspecificenergysystemand
musclepart.

GeneralAspectsofTrainingSpecificity
1. Metabolictrainingaspecificenergysystem.
a. Oxygen System is utilized during endurance exercises
lastinglongertime.
b. Lactic Acid is utilized during exercise bouts of every high
intensity conducted at a maximal rates for about 1 to 2
minutes.
c. ATPPC is utilized for quick, maximal exercises, such as
sprinting,lastingabout1to6seconds.
2. Neuromusculartrainingofspecificmusclegroup.
E.RECUPERATIONrestisessentialifyouwishtobenefityourexercise
program.
Adayortwoisadequate.Excessiveperiodsofrestmayleadtodeteriorationinfitness.
F.WARMUP/COOLDOWNlowlevelexerciseusedtoincreasemuscletemperatureandor
to stretch the muscle before strenuous exercise, followed by a gentle stretching. It assists the
pumpingoftheheartfromtheextremitiesbacktotheheart.
Sudden strenuous exercise may lead to an abnormal heart rhythm that could be
dangeroustosomeonewithhiddenheartproblems.

CARDIORESPIRATORYENDURANCEistheabilityoftheheart,bloodvessels,blood
andthelungstosupplyoxygenandnutrientstoworkingmusclesefficientlyduring
sustainedphysicalactivity.

A. METHODSFORASSESSINGINTENSITYFORCARDIOVASCULARFITNESS
1. HeartRate
Apersonwhodoesnotexerciseregularly,heartwillbeat7075timesperminute.
Itiscausedbytheimpactofbloodonthearteriesasheartcontracts.
With regular exercise, your heart becomes stronger and more efficient which
resultinareductioninyourrestingheartrate.
Physically active individuals have lower rate due to higher efficiency ofthe heart
muscleandchangesinthenervoussystem.
Sedentaryindividualshavehigherrestingheartrate.
Theclosingofthevalvesoftheheartcausestheheartsoundsthatmaybeheard
withastethoscope.
Lubbdupp. Lubb, as atrioventricular closes when the contraction of the
ventriclestakesplace.Atthistimetheothertwovalves,theaorticandpulmonary
valvesareopenasbloodisbeingejectedfromtheheart.
dupp closing of the valves in the aorta and pulmonary arteries as the heart
againisfillingwithblood.
Heart murmurs, heart does not function properly abnormal sound may be
heard.
RATING RESTINGHEARTRATE
(BEATS/MIN)
EXCELLENT 60
GOOD 60 69
AVERAGE 70 79
FAIR 80 89
POOR 89

HEARTRATETRAININGEFFECT
1. SUBTRACTYOURAGEFROM220
22017=203===ESTIMATEDMAXIMUMHEARTRATE
2. FINDRESTINGHEARTRATEBYTAKINGYOURPULSEFOR1MINUTE.
SHORTLYAFTERYOURISEINTHEMORNING
Example:80beats/min.
3. SUBTRACTRESTINGHEARTRATEFROMMAXIMUMHEARTRATE
MULTIPLYTHEDIFFERENCEBY70%
20380=(123)(.70)=86.1==TARGETHEARTRATE
4. ADDTHEPRODUCTTOTHERESTINGHEARTRATE
86.1+80=166.1==TRAININGEFFECTLEVEL
2. MAXIMUMOXYGENINTAKE(VO2max)
Oxygenuseismonitoredminutebyminuteasexercisebecomesharderand
harder. When the exercise becomes very hard, oxygen use reaches its
maximum. The highest amount oxygen used in one minute of maximum
intensityphysicalactivityisyourmaximumoxygenuptake.
The greater the pace or intensity of training, the greater will be the oxygen
consumption.
Thegreaterpercentageofmaximumoxygenconsumptionrequiredduringan
activity,thelesstimeactivitymaybecompleted.
OurrangeofVO2MAXisinheritedbutcanbeimprovedtoitshighestrange
thrutraining.
B. STROKEVOLUMEitistheejectionofbloodastheheartcontracts.
Averageperson at rest,SV is 70ml. Physically trainedperson with stronger
heartcanpumpasmuchas100mlwitheachcontraction.
C. CARDIAC OUTPUT amount of blood the heart circulates each minute. 56 liters, it is not
dependentonfitnesslevel.
Example:Untrainedperson
CardiacOutput=HRXSV
=72X70
=5040ml/min.
=5.04L/min.1000ml=1L
NOTE: As the heart becomes stronger with regular exercise, it can pump more blood
eachtimeitcontracts,anditthereforedoesnothavetobeatasfrequentlyto
circulatethesameamountofblood.
D. BLOODPRESSUREistheamountofforcethatthebloodexertsagainstthearterywalls.

BLOODPRESSURECLASSIFICATIONFORADULTS*
CATEGORY SYSTOLICBLOOD
PRESSURE
(MmHg)
DIASTOLICBLOOD
PRESSURE
(MmgHg)
Goal 120 80
Normal 130 85
HighNormal 130139 8589
Stage1Hypertension 140159 9099
Stage2Hypertension 160179 100109
Stage3Hypertension 180 110
SOURCE:NATIONALINSTITUTEFORHEALTH,1997.

NOTE:Nottakingantihypertensivedrugsandnotacutelyill.Whenthesystolicandthediastolicblood
pressurecategoriesvary.Thehigherreadingdeterminesthebloodpressureclassification.
Bloodpressurechangesconstantlyduringcardiaccycle.Eachtimethe
heartcontracts;bloodpressuregoesupasmorebloodisforcedfrom
theheartintothearterialsystem.
SYSTOLICBLOODPRESSUREtheupperbloodpressurenumberoften
called working blood pressure in the arteries at its lowest level
occurringjustbeforethenextbeatoftheheart.(Contractionphaseof
thecardiaccycle)
DIASTOLIC BLOOD PRESSURE the lower blood pressure number
oftencalledrestingpressure.Itisthepressureinthearteriesatits
lowest level occurring just before the next beat of the heart.
(Relaxationphaseofthecardiaccycle)

E. AEROBICANDANAEROBICEXERCISES
AEROBICactivitiesusinglargemusclegroupsatanintensitythatcanbesustainedfor
alongperiodinwhichthebodyisabletoprovidesufficientenergyaerobically.
ANAEROBIC a high intensity activity that can be sustained for only a short period in
whichenergydemandsaregreaterthanthecapacityoftheheartandcirculatorysystem
tosupplytheenergy.Lacticacidisproducedwiththisprocess,andanaccumulationof
lacticacidinthebodycontributesmusclefatigue.

HumanEnergySystem
1. EnergysourcethatinvolvestwoenergyrichcompoundsATP(Adenosinetriphosphate)andPC
(phosphocreatine)thatstoreddirectlyinthemuscletissue.
Whenmuscleisstimulatedthroughexercise,ATPandPCbreakdownandrelease
immediateenergyformuscularcontraction.
EnergyfromATPPCisavailableonlyforabriefperiodbecauseonlyverysmallamounts
ofthesecompoundsarestoredinthemuscle.ThisconceptisknownasAnaerobic
(withoutoxygen).
2. Energysourceduringexerciseissupportedbysugar,whichisstoredinthemusclesintheformof
glycogen.
Whenglycogenisbreakdown,thereleasedenergyproducesmoreATP.
Whenglycogenisburnedintheabsenceofoxygen,itgivesoffanendproductcalled
LacticAcid,whichresultsinmusclefatigue.
Thisenergysystemislimitedtoactivitiesthatlastapproximatelyonetotwominutes.If
exercisecontinuesbeyondthistime,thebodyisrequiredtodrawuponoxygen,the
thirdenergysourceavailableduringexercise.
3. TheoxygensystemcanbeusebothglycogenandfatsasfuelfortheproductionofATP.
Lacticacid,alongwiththeaccumulationofcalcium2+(ions)andheat,aremajorfactors
inmusclefatigue.
Whenoxygenisusedthroughacomplexprocessthatoccursinthemusclecells,the
oxygenpreventsthebuildupoflacticacidandpromotestheresynthesisofATPfor
energy.
ThissystemisreferredtoasAerobic(withoxygen)andisusedprimarilyinendurance
activities.

F. BEFOREEXERCISE
1. PRINCIPLESTOBECONSIDERED:
a.) INTENSITY(howhardshouldIexercise?)
Degreeofstressfulnessoftheexercise
Lowintensitylevelforbeginners
Basedonageandfitness:
*pulserateof110to160beats/minformiddle
agedindividuals.
*pulserateof140to160beats/minuteforyoungpeople.
b.) DURATION(howlongshouldIexercise?)
Dependsuponthegoalandintensityoftheexercise.
Minimumof1520minutesforbeginners.
Increaseto30minutessofitnesslevelimproves.
c.) FREQUENCY(howoftenshouldIexercise?)
3to4days/weekworkouts
1to2days(2428hours)rest
Strenuous exercise twice a week overstresses the body and
thecardiorespiratorysystemwithoutbenefits.
The more intensive, the longer, and the more frequent is
trainingprogram,thegreaterthecardiorespiratorybenefits.
2. EXERCISEPRECAUTIONS
a.) Get a thorough physical examination before the conditioning
program.
b.) The program is too rigorous if fatigue lasts for 2 hours or more
followinganexercisesession;reducelevelofexercise.
c.) Alcohol and exercise do not mix because alcohol constricts the
coronaryvesiclesforheartmuscle.
d.) Cigarette smoking limits oxygen exchange in lungs thus,
preventinghighleveloffitnessattachment.
e.) Remembertousetheheartrateasaguidetotheintensityofthe
exercise.
f.) Occasionalexercisemaybedetrimentaltohealth;3to5exercise
sessionsaweekareminimalforoptimumbenefits.
NOTE: IF ANY OF THE FOLLOWING SYMPTOMS OCCUR WHILE YOUR ARE EXERCISING
STOPANDCONSULTAPHYSICIANBEFORECONTINUINGYOUREXERCISEPROGRAM:

a. Fluttering,palpitation,missedorextraheartbeats,
sudden bursts or rapid heart beat, or a sudden
slowingofrapidpulse.
b. Pressure or pain in the center of the chest, left
arm,fingers,orthroat.
c. Dizziness, fainting, nausea, cold sweat, or light
headedness.
d. Shortnessofbreathorinabilitytoattainsufficient
oxygen.
G.DURINGEXERCISE
a.)STITCHONTHESIDE:painfeltinthelowerpartcausedbylackofblood
supplytotheliver.
b.)SECONDWIND:feelingofrelieffromtheeffectsoffatigue.
H.AFTEREXERCISE
COOLINGDOWNORWARMDOWN
PROBLEMSDUETOOVEREXERCISE
g.) Soreness
h.) Feelingofheaviness
i.) Inabilitytorelax
j.) Sleepingdifficulties
k.) Reducedskillperformance
l.) Jointpains
m.) Lossofappetite
n.) Feelingofanxietyandnervousness

I.CARDIORESPIRATORYTRAININGEFFECTSATREST
Pulseistypicallylowerinthetrainedthanintheuntrainedindividual.Theheartbeats
(pulses) fewer times per minute and pumps out a greater volume of blood (stroke volume), as a
consequence,oftraining(particularlytrainingoftheendurancekind).Asaresult,theheartmuscles
usetheenergynecessaryforitscontractionmoreefficiently.
Thesizeoftheheartincreasesasaresultoftraining(hypertrophy).Thoseparticipating
inendurancetypetrainingexperienceanincreaseinsize,particularlyintheleftventricle,thelargest
and the most muscular of the hearts four chambers. In persons whose training stresses relatively
shortperiodsofheightenedeffort(wrestlers,track&field,weightthrowers,andweightlifters),the
wallsoftheleftventriclethicken,butthereisnoincreaseinsize.

Cardiorespiratoryendurancetendstoincreasethefollowing:
1. LeanBodyMass
2. Densityandstrengthofbones,ligaments,andtendons.
3. Sensitivitytoinsulin(helpspreventadultonsetdiabetes).
4. Abilitytoexerciseduringhotweather.
5. Performanceinsports,recreational,andwork.
6. Feelingsofwellbeing.
7. Selfconcept
CardiorespiratoryEnduranceexercisetendstodecreasethefollowing:
1. Totalbodyfat
2. Strainassociatedwithstress
3. Anxietyanddepression
4. Risk of death from coronary artery disease, colon cancer, and some types of reproductive
cancers(women).
J.PSYCHOLOGICALEFFECTS:
Chemical changes in the brain during aerobic exercise induce a feeling of euphoria similar to a
druginducedhigh.Thesefeelingsmaybecausedbyamorphinelikesubstancethatisreleasedintothe
bloodstream.
Prolonged, submaximal aerobic exercise increases the betaendorphin levels. Betaendorphins
are natural opioiods that are produced in the brain and contribute to the regulation of blood pressure,
painperceptionandcontrolofbodytemperature.
Increase alpha brain waves, which are associated with a relaxed state of mind, alpha waves
appear20minutejogandcanstillbemeasuredafterexercisehasstopped.