Physiological adaptations to Exercise of an Aerobic Training Program Essay Example for Free

Physiological adaptations to Exercise of an Aerobic Training Program Essay Fitness is popular nowadays, as its profitability to health, beauty, physical and psychological state of a person has was proved by multiple research and practice long time ago. However, one should be really careful in choosing an aerobic training program. There are lots of factors to think about and keep in mind while selecting an appropriate aerobic training program. First of all, let us define what aerobic training is. They distinguish two types of exercise in physical exercise aerobic and anaerobic. Aerobic literally means with oxygen and refers to the use of oxygen in muscles energy-generating process. Aerobic exercise includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate. The aerobic exercises are so popular nowaday due to the fact, that this is by far the most effective way of burning fat: in aerobic exercise oxygen is used to burn fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells. There are various types of aerobic exercise. The key point in aerobic exercise that it is performed over a long period of time. Thus, running a long distance at a moderate pacem for example, is an aerobic exercise, while sprinting is not (Donatelle). The objective of this paper is to examine one of the many aerobic training programs and the psysiological adaptations of the various systems of the body, occuring over a lengthy course (6 months), and also acute responses to exercise. The period of 6 months was chosen, because this period is usually enough for initial permanent adaptation of the body to exercise and displaying first major physiological changes. Let us choose group aerobic training program as an example. The program consists in learning the combinations of various degree of complexity (basic movements of classical aerobics). The course is designed for regular training, 55 minutes, 3 times a week. Among the recognized benefits of this training course are the following: †¢ Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs, Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, †¢ Toning muscles throughout the body, which can improve overall circulation and reduce blood pressure, †¢ Increasing the total number of red blood cells in the body, to facilitate transport of oxygen throughout the body, †¢ Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance, †¢ Neovascularization of the muscle sarcomeres to increase blood flow through the muscles. As a result, these aerobic exercises, just like many other aerobic training courses, reduce the risk of death due to cardiovascular problems. Besides, they stimulate bone groth and reduce the risk of osteoporosis. Aerobic exercise is, however, an extremely valuable component of a balanced exercise programme and is good for cardiovascular health, despite the fact that it somewhat neglects muscular strength, especially upper-body muscular strength development. Over a course of any training, there are some processes, going on in an athlete’s body – the processes of adaptation. There are several key concepts of physiological adaptation, relevant to the aerobic training program examined: the quality of muscle tissue can change after only several workouts; the type of exercise stimulus causes specific adaptations; genetic potential dictates the absolute magnitude of training adaptation; smaller and smaller gains are observed as a person reaches their genetic potential; with training, performance gains cause changes in more than one physiological system; adaptational responses are dynamic and are related to an individuals age and stage of physical development. Magnitude of gain is related to the size of the athlete’s adaptational window; the amount of adaptation is related to the effectiveness of the exercise prescription. Variation is necessary to keep the exercise stimulus effective in eliciting positive changes. We can distinguish short-term adaptation and long-term adaptation. Short –term adaptation is a change of physical condition and physiological processes, going on in the body of an athlete immediately after a training. Metabolic activity and increased muscle soreness are some of them. As far as metabolism is concerned, aerobics does not notably increase the resting metabolic rate as much as some forms of weight-training, and may therefore be less effective at reducing obesity. However, this form of exercise also allows for longer, more frequent activity and consumes more energy when the individual is active. In addition, the metabolic activity of an individual is heightened for several hours following a bout of aerobic activity. Aerobic training course of this type can also be used by individuals with anorexia as a means of suppressing appetite, since aerobic exercise increases glucose and fatty acids in the blood by stimulating tissues to release their energy stores. While there is some support for exercising while hungry as a means of tapping into fat stores, most evidence is equivocal. In addition, performance can be impaired by lack of nutrients, which can impair training effects. Among other impacts on metabolism we may mention metabolic energy stores changes: stored creatine phosphate, ATP, triglycerides and glycogen increase in the course of aerobic training. This is both short- and long-term change (Foran, 57-64). There are also other long-term effects on the body. Let us examine some of them, arranged in groups according to body parts or other physiolocal parametres, affected by the training. All of them are effects of an above-mentioned aerobic training course. Performance: This parameter includes changes in general callisthenics. Here we can mention increase of muscle endurance (low power output), aerobic power, sprint speed (very slight increase)and practically no change in muschle strength and anaerobic power. Body composition The aerobic training course does not influence the amount of fat free mass of a person, however, it decreases percent body fat. Muscle Fiber The aerobic training course allows for capillary density increase, mitochondrial density increase and convertion of muscle fiber to type II. However, the training course does not change the muscle fiber size or fast heavy chain myosin. Aerobic training course also has some influence on bone and connective tissues of the body. Though bone dencity practically does not change with aerobic exercises, some changes in collagen content, tendon strength and ligament strength especially might occur.

The Importance of History Essay -- essays research papers

What is history? Should we study history? Who creates history? Is history relevant? The definition of history, is a question which has sparked international debate for centuries between the writers, readers, and the makers of history. It is a vital topic which should be relevant in our lives because it?s important to acknowledge past events that have occurred in our world that deeply influences the present. This essay will discuss what history is, and why we study it. History is the study of past events leading up to the present day. It is a research, a narrative, or an account of past events and developments that are commonly related to a person, an institution, or a place. It is a branch of knowledge that records and analyzes past happenings. Focusing on the people involved in a time, place, and series of events makes history. It?s from social and cultural conditions as well as political and economical events. Within the topic of history, there is historiography which refers to the study of historical study. It is historical analysis examining the principles, theories, writings and uses of historical methods. History based on the past, or describing people who lived in the past or events that happened in the past. Historical study often focuses on events and progress that occur in particular blocks of time in order to organize ideas. Names given to a period can vary with geographical location as can the dates of the start and end of a particular period. History can also be classified in/to social sciences and humanities. Outside fields of study, such as economics, philosophy, archeology, anthropology, and geography are common sub topics in global history. History is created by a historical entity/figure that ha... ...nd memorization of dates which is why it?s usually at the bottom of students' favorite subjects We can't learn from either our mistakes or our achievements if we don't know our History. In conclusion, knowing the History of others is important to understand where they're coming from. Knowing where you come from is one of the best ways of knowing where you are going. History helps us progress because we know what to avoid and what to aspire for. Perhaps if more people took the time to do this, there would be less conflict, anger and hatred in the world. Someday now will be history. So if now is not relevant, neither is history and vice versa. Or looking as many historians do, If we don't pay attention to the past and learn from history, we are bound to repeat the mistakes we made in the past. "Those who cannot learn from history are condemned to repeat it."

Was Alexander Really Great?

Greatness is an umbrella term that can hold several different meanings and interpretations. In the case of Alexander the Great, it has a very specific meaning that reflects upon the achievements and success of his life time, despite the many character flaws and failings he undoubtedly possessed. Alexander the Great definitely deserves this appellation for three main reasons. Firstly, he conquered an incredibly vast area for his young age and lack of experience; secondly he left his mark on society which has lasted till contemporary day; and thirdly he completely revolutionized military techniques and styles.Firstly, Alexander the Great fought in horrific battles that rewarded him with a huge amount of land, resources and prosperity. He engaged in conflicts including the Battle of Granicus, Battle of Isus and the Battle of Tyre, leading him to conquer nations now known as Turkey,Israel, Lebanon, Syria, and a large portion of India. His ambition certainly paid off, and as Arrian, an hi storian living at the time of Alexander wrote, †Ã¢â‚¬ ¦He would always have searched beyond for something unknown, and if there had been no other competition, he would have competed against himself. This source is quite reliable, as it reinforces other accounts of his attitude correctly, however Arrian basically recorded all the conquests of Alexander the Great, so it may be influenced or recorded with a certain bias that Alexander himself imposed. Secondly, Alexander the Great helped to establish Greek society and spread it over the world. He single handedly created a culture that has maintained itself till this very day. It truly is a great feat to form a society, including language, etiquette, customs and traditions that will last thousands and thousands of years.Historian Professor Paul Cartledge stated in his manuscript Hunting for a New Past â€Å"the great leader's achievements – both in his lifetime and posthumously are simply staggering, as they have lasted th e generations to still be evident today. † Cartledge’s opinion, although we must keep in mind it is only his opinion, is certainly reliable as he is a modern day expert on Greek culture and greek history, quoting in an edited and published official manuscript.Lastly, the military wisdom and knowledge that Alexander the Great not only possessed, but created himself, is astounding. The number of battles and wars he planned and executed is truly great, and especially in such a successful manner. This is one of his greatest attributes, and the skill he is most remembered for. A tapestry called Alexander the Great in Battle, discovered in 1661 by archaeologist Charles le Brun, reflects upon this concept. It depicts Alexander riding into battle and slaying his enemy with strategy and premeditated decision.Although it may be not completely reliable as it seems to portray the romantic myth of Alexander as a ferocious and fearless warrior, it does hold a concise example of his s kill in military prowess. Overall, Alexander the Great deserves his namesake because despite having many character flaws, he was an exceptional man who achieved some astounding feats. The vast land he conquered at such a young age, as well as his long lasting impacts on Greek society, and finally his military intelligence and success prove that Alexander truly was a great individual.

Cave Paintings, the Parietal Art of the Ancient World

Cave art, also called parietal art or cave paintings, is a general term referring to the decoration of the walls of rock shelters and caves throughout the world. The best-known sites are in Upper Paleolithic Europe. There polychrome (multi-colored) paintings made of charcoal and ochre, and other natural pigments, were used to illustrate extinct animals, humans, and geometric shapes some 20,000-30,000 years ago. The purpose of cave art, particularly Upper Paleolithic cave art, is widely debated. Cave art is most often associated with the work of shamans—religious specialists who may have painted the walls in memory of past or support of future hunting trips. Cave art was once considered evidence of a creative explosion, when the minds of ancient humans became fully developed. Today, scholars believe that human progress towards behavioral modernity began in Africa and developed much more slowly. The Earliest and Oldest Cave Paintings The oldest yet dated cave art is from El Castillo Cave, in Spain. There, a collection of handprints and animal drawings decorated the ceiling of a cave about 40,000 years ago. Another early cave is Abri Castanet in France, about 37,000 years ago; again, its art is limited to handprints and animal drawings. The oldest of the lifelike paintings most familiar to fans of rock art is the truly spectacular Chauvet Cave in France, direct-dated to between 30,000-32,000 years ago. Art in rock shelters is known to have occurred within the past 500 years in many parts of the world, and there is some argument to be made that modern graffiti is a continuation of that tradition. Dating Upper Paleolithic Cave Sites One of the great controversies in rock art today is whether we have reliable dates for when the great cave paintings of Europe were completed. There are three current methods of dating cave paintings. Direct dating, in which conventional or AMS radiocarbon dates are taken on tiny fragments of charcoal or other organic paints in the painting itselfIndirect dating, in which radiocarbon dates are taken on charcoal from occupation layers within the cave that are somehow associated with the painting, such as pigment-making tools, portable art or collapsed painted roof or wall blocks are found in datable strataStylistic dating, in which scholars compare the images or techniques used in a particular painting to others which have already been dated in another manner Although direct dating is the most reliable, stylistic dating is the most often used, because direct dating destroys some part of the  painting and the other methods are only possible in rare occurrences. Stylistic changes in artifact types have been used as chronological markers in seriation since the late 19th century; stylistic changes in rock art are an outgrowth of that philosophical method. Until Chauvet, painting styles for the Upper Paleolithic were thought to reflect a long, slow growth to complexity, with certain themes, styles and techniques assigned to the Gravettian, Solutrean, and Magdalenian time segments of the UP. Direct-Dated Sites in France According to von Petzinger and Nowell (2011 cited below), there are 142 caves in France with wall paintings dated to the UP, but only 10 have been direct-dated. Aurignacian (~45,000-29,000 BP), 9 total: ChauvetGravettian (29,000-22,000 BP), 28 total: Pech-Merle, Grotte Cosquer, Courgnac, Mayennes-SciencesSolutrian (22,000-18,000 BP), 33 total: Grotte CosquerMagdalenian (17,000-11,000 BP), 87 total: Cougnac, Niaux, Le Portel The problem with that (30,000 years of art primarily identified by modern western perceptions of style changes) was recognized by Paul Bahn among others in the 1990s, but the issue was brought into sharp focus by the direct dating of Chauvet Cave. Chauvet, at 31,000 years old an Aurignacian period cave, has a complex style and themes that are usually associated with much later periods. Either Chauvets dates are wrong, or the accepted stylistic changes need to be modified. For the moment, archaeologists cannot move completely away from stylistic methods, but they can retool the process. Doing so will be difficult, although von Pettinger and Nowell have suggested a starting point: to focus on image details within the direct-dated caves and extrapolate outward. Determining which image details to select to identify stylistic differences may be a thorny task, but unless and until detailed direct-dating of cave art becomes possible, it may be the best way forward. Sources Bednarik RG. 2009. To be or not to be Palaeolithic, that is the question.  Rock Art Research  26(2):165-177. Chauvet J-M, Deschamps EB, and Hillaire C. 1996. Chauvet Cave: The worlds oldest paintings, dating from around 31,000 BC.  Minerva  7(4):17-22. Gonzà ¡lez JJA, and Behrmann RdB. 2007. C14 et style: La  chronologie  de  l’art  parià ©tal à  Ã‚  l’heure  actuelle.  LAnthropologie  111(4):435-466. doi:j.anthro.2007.07.001 Henry-Gambier D, Beauval C, Airvaux J, Aujoulat N, Baratin JF, and Buisson-Catil  J. 2007. New hominid remains associated with Gravettian parietal art (Les Garennes, Vilhonneur, France).  Journal of Human Evolution  53(6):747-750. doi:10.1016/j.jhevol.2007.07.003 Leroi-Gourhan A, and Champion S. 1982.  The dawn of European art: an introduction to Palaeolithic cave painting.  New York: Cambridge University Press. Mà ©lard N, Pigeaud R, Primault J, and  Rodet  J. 2010.  Gravettian painting and associated activity at Le Moulin de  .  Antiquity  84(325):666–680.Laguenay  (Lissac-sur-Couze, Corrà ¨ze) Moro Abadà ­a O. 2006.  Art, crafts and Paleolithic art.  Journal of Social Archaeology 6(1):119–141. Moro Abadà ­a O, and Morales MRG. 2007. Thinking about style in the post-stylistic era: reconstructing the stylistic context of Chauvet.  Oxford Journal of Archaeology  26(2):109-125. doi:10.1111/j.1468-0092.2007.00276.x Pettitt PB. 2008. Art and the Middle-to-Upper Paleolithic transition in Europe: Comments on the archaeological arguments for an early Upper Paleolithic antiquity of the Grotte Chauvet art.  Journal of Human Evolution  55(5):908-917. doi:10.1016/j.jhevol.2008.04.003 Pettitt, Paul. Dating European Palaeolithic Cave Art: Progress, Prospects, Problems. Journal of Archaeological Method and Theory, Alistair Pike, Volume 14, Issue 1, SpringerLink, February 10, 2007. Sauvet  G, Layton R, Lenssen-Erz T, Taà §on P, and Wlodarczyk A. 2009. Thinking with Animals in Upper Palaeolithic Rock Art.  Cambridge Archaeological Journal  19(03):319-336. doi:10.1017/S0959774309000511 von Petzinger G, and Nowell A. 2011.  A question of style: reconsidering the stylistic approach to dating Palaeolithic parietal art in France.  Antiquity  85(330):1165-1183.