Exercise Physiology 05: Fill & Download for Free

You said you're are a regional class athlete, but you didn't say in what event(s). Certainly the teenage years are the time to try every event you have an interest in to see what you are best at and what you like the best. You can get better at any event, but if you don't have a natural talent for it (or if you don't like it) you are unlikely to be great at it. If it turns out you should be a 1500m runner, go for that with all your heart; same if it's 100m, 400m, or 5000m, high jump, discus, etc. A lot of athletes your age compete in multiple events; they are better at some than others but in track meets they can still score points in their "so-so" events. Work with your coach to see which of the events you try are worth pursuing.On to the very interesting question...This is a great questions to toss out to young exercise physiology students because it gets at so many factors of human physiology. George already hit the main thing - while everyone has a mix of fast/intermediate/slow twitch muscle fibers, 2:10 marathoners are usually high towards the slow twitch end, sub 10 100m sprinters are almost always very very very high on the fast twitch end. (There will be more variability in the marathoners than the sprinters, but none of the marathoners will have a sprinter type muscle biopsy.)Fast twitch fibers are high power but rapidly fatiguing, intermediate fast twitch can generate somewhat less powerful contractions and don't fatigue quite as fast, while slow twitch are low power but have high endurance.Without doing a muscle biopsy, you can get a rough idea of where you fall by doing a vertical leap test, which is a measure of muscular power. If you're like me and feel stuck to the ground, you can pretty much assume you are way toward the slow twitch end, but if you jump a meter or more you probably have a lot of fast twitch fibers.It had been said that 'sprinters are born and distance runners are made', which is true to a point. Usain Bolt wouldn't win sprints if he didn't train properly, but he would still be very fast; I, on the other hand, could have done perfect sprinter training as a young man and maaaaybe run 12.5 or 13 (in a class I did about 14 seconds in my trainers, but that really felt like all I had). On the other hand, if Usain decides he wants to run a marathon, the marathon training would help convert his fast twitch fibers to 'behave' more like slow twitch; this is more true for the intermediate fast twitch fibers. But I would make a sizable bet he would get nowhere near 2:10; he just wouldn't be able to maintain that kind of pace for that long. Besides the muscle fiber issue, he has a lot of body mass to carry, which takes a lot of energy; look at the 2:10 marathoners and you'll find the men are usually shorter than average (like 5'5" give or take) and much lighter than average (~ 115 - 130 pounds). Think of all the sub 10 sprinters you've seen; Bolt, Gatlin, Gay, Bolden, Lewis etc - all pretty muscular guys, maybe 170 - 200 pounds.So, here's the thing. Is it possible? Yes, but it is not at all probable. If ever it were to be done, it would go like this; someone blessed with a lot of intermediate twitch and a decent balance of fast and slow twitch would train his arse off as young sprinter, get just under 10 seconds, retire immediately from sprinting (which would be dumb) and start training for distance running, probably moving through the 800m to 1500 to 5000 to 10,000m over the course of several years, tossing in a road 15K to half marathon now and then, and after years of preparation and shedding the extra body mass from sprinting turn his efforts towards the marathon. It's very far-fetched, but that's the only way I can envision this ever happening. It's very hard for a trained marathoner to go the other direction; as mentioned he will have converted his fast twitch fiber to behave like slow twitch, which is tough to revert.As I eluded to above, if you can run a sub-10 100m why would you try to move to the marathon? You're a great sprinter, so be a great sprinter and work within that frame work. You might find you are better at 200m or 400m or hurdles or one of the jumps, but if you are gifted with that kind of muscular power it would be a shame to waste it chasing something silly. You can run a marathon for your own enjoyment after the sprinting career is over. FloJo did this - although beforehand she was bragging that she could beat the world class women marathoners; she found out differently. We see other retired athletes from the NFL or NBA or other major league sports running marathons, but they are rarely fast. Heck, even "previously enhanced" Lance only managed a respectable sub 3 hour time.This question does bring up the interesting topic of "range" in runners. Every runner has an optimal range of distances where he or she performs best. For someone like Bolt, it's pretty much 100 - 200m; he's good but not as great at 400m (45.28). As you move up the events ladder, you find middle distance runners with a fairly large range, winning races from 800m to 3000m, occasionally 5000m, and most 800 runners are decent at 400m. Many world class marathoners have shown the greatest range of all, with a large number of the sub-2:10 and certainly the sub-2:05 guys having run sub 4-minute one mile times. For example, Galen Rupp just won a hot US Olympic Trials Marathon in ~ 2:11, has run a 1:50 800m and a 3:50 mile. He's also the 2012 Olympic silver medalist at 10,000m and American Record holder at that distance (26:48), and has 12:58 5000m and 7:30 3000m PRs. There are others with similar or better PRs out there, and my guess is that if they lined up for a 100m race with a legal wind the winner might break 11 seconds. That's probably as close as anyone would get to what you are proposing. There's a much better possibility that one of them could break 10 with a running start, but of course that time wouldn't count under the rules.IAAF: Galen Rupp | Profile

See dear …… after you pass your class 10 , you come to be introduced a new subject called PHYSICAL EDUCATION. Usually it's a subject which include information about different games and sports ,value of games and sports in our life,sportsman spirit,development in the field of sports and etc.Physical education is generally of ,Theory - 70 marks.Practical - 30 marks.In class 11 the chapters include are as :-Unit-I: Changing Trends & Career In Physical EducationMeaning & definition of Physical EducationAims & Objectives of Physical EducationChanging trends in Physical EducationVarious Physical Education Courses available in IndiaCareer Options in Physical EducationSoft skills required for different careersUnit-II: Olympic MovementAncient & Modern Olympics (Summer & Winter)Olympic Symbols, Ideals, Objectives & ValuesInternational Olympic CommitteeIndian Olympic AssociationDronacharya Award, Arjuna Award & Rajiv Gandhi Khel Ratna AwardOrganisational set-up of CBSE Sports & Chacha Nehru Sports AwardUnit-III: Physical Fitness, Wellness & LifestyleMeaning & Importance Of Physical Fitness, Wellness & LifestyleComponents of physical fitnessComponents of Health related fitnessComponents of wellnessPreventing Health Threats Through Lifestyle ChangeConcept of Positive LifestyleUnit-IV: Physical Education & Sports for Differently AbledAims & objectives of Adaptive Physical EducationOrganization promoting Adaptive Sports (Special Olympics Bharat; Paralympics; Deaflympics)Concept and need of Integrated Physical EducationConcept of Inclusion, its need and ImplementationRole of various professionals for children with special needs (Counsellor, Occupational Therapist, Physiotherapist, Physical Education Teacher, Speech Therapist & special Educator)Unit-V: YogaMeaning & Importance of YogaElements of YogaIntroduction - Asanas, Pranayam, Meditation & Yogic KriyasYoga for concentration & related Asanas (Sukhasana; Tadasana; Padmasana & Shashankasana)Relaxation Techniques for improving concentration - Yog-nidraUnit-VI: Physical Activity & Leadership TrainingIntroduction to physical activity & leadershipQualities & role of a LeaderBehaviour change stages for physical activity (Pre-contemplation; Contemplation; Planning; Active; Maintenance)Creating leaders through Physical EducationMeaning, objectives & types of Adventure Sports (Rock Climbing, Tracking, River Rafting, Mountaineering, Surfing and Para GlidingSafety measures during physical activity and adventure sportsUnit-VII: Test, Measurement & EvaluationDefine Test, Measurement & EvaluationImportance Of Test, Measurement & Evaluation In SportsCalculation Of BMI & Waist - Hip RatioSomato Types (Endomorphy, Mesomorphy & Ectomorphy)Procedures Of Anthropomatric Measurement – Height, Weight, Arm & Leg LengthUnit-VIII: Fundamentals Of Anatomy & PhysiologyDefine Anatomy, Physiology & Its ImportanceFunction Of Skeleton System, Classification Of Bones & Types Of JointsProperties of MusclesFunction & Structure Of MusclesFunction & Structure Of Respiratory System, Mechanism of RespirationStructure Of Heart & Introduction To Circulatory SystemOxygen debt, second-windUnit-IX: Kinesiology, Biomechanics & SportsMeaning & Importance of Kinesiology & Biomechanics In Phy. Edu. & SportsLevers & Its Types and its application in sportsEquilibrium – Dynamic & Static And Centre Of Gravity and its application in sportsForce – Centrifugal & Centripetal and its application in sportsIntroduction to Buoyancy ForceUnit-X: Psychology & SportsDefinition & Importance Of Psychology In Phy. Edu. & SportsDefine & Differentiate Between Growth & DevelopmentDevelopmental Characteristics At Different Stage Of DevelopmentAdolescent Problems & Their ManagementDefine Learning, Laws Of Learning (Law of Readiness; Law of Effect & Law of Exercise) & Transfer Of LearningPlateau & causes of plateauEmotion: Concept, Type & Controlling of emotionUnit-XI: Training In SportsMeaning & Concept Of Sports TrainingPrinciples Of Sports TrainingWarming up & limbering downLoad, Symptoms of Over-load, Adaptation & RecoverySkill, Technique & StyleRole of Free-play in the development of Motor ComponentUnit-XII: DopingConcept & classification of dopingProhibited Substances & MethodsAthletes ResponsibilitiesSide Effects Of Prohibited SubstancesErgogenic aids & doping in sportsDoping control procedurePractical: 30 MarksPhysical Fitness (AAHPER) - 10 MarksSkill of any one Individual Game of choice - 10 MarksViva - 05 MarksRecord File - 05 Marks.Class 12 chapters include are :-Chapter 1: Planning in SportsKey Points:-* Meaning and Objectives of Planning* Various Committees and their Responsibilities* Tournament – Knock-Out, League or Round Robin and Combination.* Procedure to Draw Fixture – Knock-Out (Bye and Seeding) and League (Staircase and Cyclic)* Intramural and Extramural-Meaning, Objectives & its Significance.* Specific Sports Programme (Sports Day, Health Run, Run for Fun, Run for Specific Cause & Run for Unity).Chapter 2: Adventure Sports and Leadership TrainingKey Points:-* Meaning and objectives of adventure sports.* Types of activities – Camping, Rock climbing, Trekking, River rafting, Mountaineering.* Material requirement and safety measures.* Identification and use of Natural Resources.* Conservation of surrounding.* Creating leaders through physical education.Chapter 3: Sports and NutritionKey Points:-* Balanced Diet and Nutrition: Macro and Micro Nutrients.* Nutritive and Non-nutritive components of the diet.* Eating disorders – Anorexia Nervosa and Bulimia.* Effects or Diet on performance.* Eating for weight control – A healthy weight, the Pitfalls of dieting, Food Intolerance and Food Myths.* Sports Nutrition (Fluid & Meal in taking, pre, during and post competition).Chapter 4: PosturesKey Points :-* Concept of correct postures – standing and sitting* Advantages of correct posture.* Causes of Bad posture* Common postural Deformities – Knock Knee; Flat foot; Round shoulders; Lordosis, kyphosis, Bow Legs and Scoliosis.* Physical activities as corrective measures.Chapter 5: Children and SportsKey Points :-* Motor development in children* Factors affecting Motor development* Physical and physiological benefits of exercise on children.* Advantages and Disadvantages of Weight Training and Food supplement for children.* Activities and Quality of Life.Chapter 6: Women and SportsKey Points :-* Sports participation of women in India.* Special consideration (menarche, Menstrual Dysfunction, Pregnancy, Menopause)* Female Athletes Triad (Anaemia, Osteoporosis & Amenorrhoea)* Psychological Aspects of Women Athlete* Sociological Aspects of Sports Participation* IdeologyChapter 7: Test and Measurement in SportsKey Points:-* Measurement of Muscular strength Kraus weber test* Motor Fitness test – AAHPER* Measurement of Cardio-Vascular Fitness-Harward Step Test/Rock Port test.* Measurement of flexibility-Sit & Reach TestChapter 8: Physiology and SportsKey Points:-* Gender differences in physical & physiological parameters.* Physiological factors determining the component of physical fitness.* Effect of exercises on the cardiovascular system.* Effect of exercises on the respiratory system.* Effect of exercises on the Muscular system.* Physiological changes due to ageing* Role of physical activity maintaining functional fitness in aged populationChapter 9: Sports MedicineKey Points :-*Concept & definition*Aims & scope of Sports medicine*Impact of surfaces & environment on Athletes*Sports Injuries – Classification, causes & preventive measures*Management of Injuries.*Soft Tissue Injuries (Abrasion Contusion, Laceration, Incision, Sprain & strain)*Bone & joint Injuries(Dislocation, Fracture: Stress fracture, Green Stick, Comminuted, Transverse & Oblique & impacted)Chapter 10: Biomechanics and SportsKey points:* Projectile & Factors affecting projectile trajectory* Angular & Linear movements.* Introduction to work, Power and Energy.* Friction* Mechanical Analysis of walking and RunningChapter 11: Psychology and SportsKey Points :-* Understanding Stress – Meaning, definitions, types, effects & management* Anxiety – Meaning, Definitions, effect & management* Coping strategies – Problem-focused and emotional focused* Personality – Meaning, definitions its dimensions and types, Role of sports in personality development.* Motivation – meaning its types & techniques.* Self-esteem & body image* Psychological benefits of exercise.Chapter 12: Training in SportsKey Points :-* Strength – Definition, Types and methods of improving strength-isometric, isotonic and isokinetic.* Endurance – Definition, types and methods of developing endurance continuous training, interval training and fartlek training.* Speed- Definition, types and methods of developing speed-Acceleration run and pace run.* Flexibility – Definition, types and methods to improve flexibility.* Coordinative Abilities – Definition and types.Practical (Maximum marks: 30)CategoryMarksPhysical Fitness (AAHPER)10Skill of an Individual Game of choice from the given list**10Viva5Record File***5So atlast i want to thanks for the question, i hope it help you.Thank you

01/6Losing weight might be more challenging for women as compared to menLosing weight is not a child's play. It takes months of effort and hard work to see some noticeable changes in your body. One has to maintain discipline and incorporate healthy habits to achieve their weight loss goal. But research says, that for women, it might be more gruelling than men to shed kilos.02/6​Women and weight lossIt has often been noticed in many normal circumstances that men lose weight faster than women, at least in the beginning. Even if both of them follow the same diet and exercise routine, it is more taxing for women to shed those extra kilos from the waistline. That as per science is natural due to genes and the biological difference between the two.03/6​Muscle massIt is quite clear that men tend to have more lean muscle tissue than women. That helps them burn more calories as compared to women. So, even though men and women cut down the same number of calories from their diet, men will shed kilos faster.04/6HormonesMen and women both have different types of hormones, which also supports the process of weight loss. Men have more testosterone and less estrogen. Women, on the other hand, have more estrogen and less testosterone, which is a little disadvantage when it comes to weight loss.Ghrelin is another hormone that makes it difficult for women to lose fat. As per the American Journal of Physiology-Regulatory, Integral and Comparable Physiology, women experience that ghrelin (hormones responsible for your hunger) spikes after a workout, which makes them eat more. Men do not experience this hormonal fluctuation.05/6​Body fatIn general, women have between 6% to 11% more body fat than men. That is a biological factor, which helps them during pregnancy. Right from puberty to menopause, women have more average body fat than men.06/6​How to lose weight easierThese biological factors might make it challenging in the beginning to shed kilos, but if you are focused then weight loss is achievable. Here are a few tips for you that might help you to make the entire process of weight loss easier.Add more variety in your workoutDo not stick to a specific workout plan, rather don’t be afraid to experiment. Include different types of exercises in your daily routine to challenge the body and lose weight faster.