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= Lesson 17 - Exercise And Its Beneficial Role In Nutrition And Digestion =

= Lesson 17 - Exercise And Its Beneficial Role In Nutrition And Digestion =

== The Philosophy Of Exercise ==

== The Philosophy Of Exercise ==

In order for health to be achieved and maintained, there must exist a proper balance be- tween rest and activity. As certainly as rest follows exertion, so too must activity follow repose. It is on our own two legs that progress, growth, and true health are achieved. If we rest too much and do not balance our rest with the proper amount of physical activity, we can never achieve and maintain our true health potential.

In order for health to be achieved and maintained, there must exist a proper balance between rest and activity. As certainly as rest follows exertion, so too must activity follow repose. It is on our own two legs that progress, growth, and true health are achieved. If we rest too much and do not balance our rest with the proper amount of physical activity, we can never achieve and maintain our true health potential.

Normal physiological functioning within the human body is dependent upon nutri- tion, drainage, warmth, and freedom from violence. In order to insure proper functioning for all the cells, body fluids should be in perpetual motion. Exercise is essential in main- taining this grand vital circulation and in giving tone to all vital functions and perfection to all vital changes. It also secures a proper supply of blood to every part of the body, keeps the lymph moving normally and maintains the general health of the entire system. Exercise serves to strengthen and nourish all the various organs and systems of the body. It is, in fact, the most important component of the Hygienic regime for developing vital tonicity for the entire body. When exercise is neglected, all the various muscles, organs and glands and the circulatory and respiratory systems become weakened and sluggish, leading to a decrease in physiological efficiency.

Normal physiological functioning within the human body is dependent upon nutrition, drainage, warmth, and freedom from violence. In order to insure proper functioning for all the cells, body fluids should be in perpetual motion. Exercise is essential in maintaining this grand vital circulation and in giving tone to all vital functions and perfection to all vital changes. It also secures a proper supply of blood to every part of the body, keeps the lymph moving normally and maintains the general health of the entire system. Exercise serves to strengthen and nourish all the various organs and systems of the body. It is, in fact, the most important component of the Hygienic regime for developing vital tonicity for the entire body. When exercise is neglected, all the various muscles, organs and glands and the circulatory and respiratory systems become weakened and sluggish, leading to a decrease in physiological efficiency.

Exercise is much more than simply developing strong muscles. It is body building in the complete sense of the term. Every cell and fiber is involved. The heart, kidneys, liver, skin, hair, eyes, etc., including the brain and nervous system, are stimulated and strengthened in these various functions. The tone and quality of the entire system is im- proved. The skeletal system, for example, depends upon exercise in order to maintain its size, strength, and physiological functions.

Exercise is much more than simply developing strong muscles. It is body building in the complete sense of the term. Every cell and fiber is involved. The heart, kidneys, liver, skin, hair, eyes, etc., including the brain and nervous system, are stimulated and strengthened in these various functions. The tone and quality of the entire system is improved. The skeletal system, for example, depends upon exercise in order to maintain its size, strength, and physiological functions.

When a part of the skeleton is placed in a cast due to a fracture, muscle tear, etc., in order to prevent further damage and allow time for healing, the bone and surround- ing musculature begins to atrophy, reducing the size and strength. However, when the cast is removed and motion is once again possible for the area, the muscle and bones re- spond by regaining their normal structure and function The development of respiration; the powers of digestion and assimilation; and the strength of the heart and efficiency of elimination depend largely upon physical exercise. The blood and lymph improve, res- piration is deepened, and the lung capacity is increased through exercise.

When a part of the skeleton is placed in a cast due to a fracture, muscle tear, etc., in order to prevent further damage and allow time for healing, the bone and surrounding musculature begins to atrophy, reducing the size and strength. However, when the cast is removed and motion is once again possible for the area, the muscle and bones respond by regaining their normal structure and function The development of respiration; the powers of digestion and assimilation; and the strength of the heart and efficiency of elimination depend largely upon physical exercise. The blood and lymph improve, respiration is deepened, and the lung capacity is increased through exercise.

When a specific part of the body is put into action, the body responds by sending more blood, nutrients, and nerve energy to that part. This response leads to overall im- provement in the nutrition and drainage of the particular part involved. As the metab- olism is increased, there is a consequent improvement in the tone and qualities of the tissues involved. Exercise is the most effective and efficient means for bringing about this result throughout the entire system.

When a specific part of the body is put into action, the body responds by sending more blood, nutrients, and nerve energy to that part. This response leads to overall improvement in the nutrition and drainage of the particular part involved. As the metabolism is increased, there is a consequent improvement in the tone and qualities of the tissues involved. Exercise is the most effective and efficient means for bringing about this result throughout the entire system.

The main concept for understanding the philosophy of exercise is: If we do not ex- ercise, muscles begin to lose their tone, becoming weak and flaccid. In time, these mus- cles can atrophy to the point of wasting away. This same situation is true for the en- tire body. Not only do the structural parts of the body suffer from lack of exercise, but

The main concept for understanding the philosophy of exercise is: If we do not exercise, muscles begin to lose their tone, becoming weak and flaccid. In time, these muscles can atrophy to the point of wasting away. This same situation is true for the entire body. Not only do the structural parts of the body suffer from lack of exercise, but their function is impaired as well. By an irrevocable law of life—growth, development and strength of mind and body are acquired through exercise. Exercise is as essential to physical vigor, strength and development as air is to life. Exercise is cumulative in its benefits. If practiced correctly and consistently, strength and endurance along with coordination and agility become our reality. Posture is improved, which assures a correct relationship between the bones, muscles, organs and all other tissues of the body. A dimension of grace and poise along with an increase in beauty and symmetry is established and maintained. Most importantly, an overall feeling of joy and happiness from living life to the fullest is experienced. Exercise causes muscles that are tight and tense to be stretched, adhesion to be broken up, and nerve energy to be balanced and improved. It hastens the absorption and expulsion of various growths and deposits. Because of the intimate relationship between mind and body, the benefits derived from exercise on a physical plane also improve the qualify of the mind.

The effects of different exercises upon the body are extremely varied. Certain exercises develop great strength, others improve our endurance, agility, flexibility, speed, etc., but no one exercise can do it all. Therefore, it is very important that our exercise program be diverse enough to achieve all the benefits.

 

The effects of different exercises upon the body are extremely varied. Certain ex- ercises develop great strength, others improve our endurance, agility, flexibility, speed, etc., but no one exercise can do it all. Therefore, it is very important that our exercise program be diverse enough to achieve all the benefits.

If deformity is to be corrected, one can learn specific exercises which will aid in correcting the problem. Some of the various deformities which benefit from corrective exercise are: round or stoop shoulders, spinal curvatures, innomonate abnormalties, bow legs, knock knees, club-foot, flat feet, various organ deficiencies, etc. These types of corrective exercises should only be performed under the watchful guidance of a skilled instructor.

If deformity is to be corrected, one can learn specific exercises which will aid in correcting the problem. Some of the various deformities which benefit from corrective exercise are: round or stoop shoulders, spinal curvatures, innomonate abnormalties, bow legs, knock knees, club-foot, flat feet, various organ deficiencies, etc. These types of corrective exercises should only be performed under the watchful guidance of a skilled instructor.

Where a person is suffering from some chronic ailment or recuperating from acute symptoms, exercise can play an important and vital role in restoring the individual back to health.

Where a person is suffering from some chronic ailment or recuperating from acute symptoms, exercise can play an important and vital role in restoring the individual back to health.

At one point during the history of man, our ancestors were forced to produce great amounts of physical exertion in order to survive. But as civilization has grown and de- veloped, and with technology creating more sedentary jobs, a large proportion of soci- ety now reaches maturity without experiencing a great deal of physical exercise. As a result, America has become a nation of fat and flabby weaklings, growing old prema- turely and suffering a great deal from the ill effects produced from physical inactivity. Whereas more and more individuals are leading sedentary lives behind a desk, others are forced to overwork their bodies, thus creating injuries. Along with this imbalance, the ever-increasing specialization in work is leading to overuse of some parts of the body and neglect of other parts. As a result of this imbalance within our society, some sub- stitute for the work of securing food, defending property, running from predators, etc., must be created. For it is nature’s will that we have exercise. Nature will remove the muscles and render any limb entirely useless that has ceased to exercise. But if we begin to make efforts in restoring the integrity of the inactive body part, nature will once again restore what she originally took away.

At one point during the history of man, our ancestors were forced to produce great amounts of physical exertion in order to survive. But as civilization has grown and developed, and with technology creating more sedentary jobs, a large proportion of society now reaches maturity without experiencing a great deal of physical exercise. As a result, America has become a nation of fat and flabby weaklings, growing old prematurely and suffering a great deal from the ill effects produced from physical inactivity. Whereas more and more individuals are leading sedentary lives behind a desk, others are forced to overwork their bodies, thus creating injuries. Along with this imbalance, the ever-increasing specialization in work is leading to overuse of some parts of the body and neglect of other parts. As a result of this imbalance within our society, some substitute for the work of securing food, defending property, running from predators, etc., must be created. For it is nature’s will that we have exercise. Nature will remove the muscles and render any limb entirely useless that has ceased to exercise. But if we begin to make efforts in restoring the integrity of the inactive body part, nature will once again restore what she originally took away.

Society today is geared towards the development of the intellect. The prevailing feel- ing today is to ignore physical culturing simply by covering it up with stylish clothing and gaudy cosmetics. However, we need only to open our eyes and compare the soft, flabby, unshapely bodies of the average adult with the fine symmetrical bodies of the well-developed man or woman to realize where true ugliness lies. There is no beauty or joy in beholding a skinny, malnourished physique or a fat barrel-shaped torso that is the rule and not the exception of present day society. We idolize the creative, witty, and intellectual giants of our society, ignoring the fact that they are often weak and sickly individuals. Although we should give credit to these intellectuals for their achievements, many of these people develop their mind while ignoring their body. No one can give his best intellectual ability to the world if his body is not functioning properly. The thought of our world leaders sitting around a table, smoking, drinking, and eating constantly while deciding the fate of the world is extremely frightening. This human body of ours

Society today is geared towards the development of the intellect. The prevailing feeling today is to ignore physical culturing simply by covering it up with stylish clothing and gaudy cosmetics. However, we need only to open our eyes and compare the soft, flabby, unshapely bodies of the average adult with the fine symmetrical bodies of the well-developed man or woman to realize where true ugliness lies. There is no beauty or joy in beholding a skinny, malnourished physique or a fat barrel-shaped torso that is the rule and not the exception of present day society. We idolize the creative, witty, and intellectual giants of our society, ignoring the fact that they are often weak and sickly individuals. Although we should give credit to these intellectuals for their achievements, many of these people develop their mind while ignoring their body. No one can give his best intellectual ability to the world if his body is not functioning properly. The thought of our world leaders sitting around a table, smoking, drinking, and eating constantly while deciding the fate of the world is extremely frightening. This human body of ours is responsible for carrying on the works of nutrition—digestion, assimilation, dis-assimilation and excretion of waste. If any of these functions are impaired, the brain, which is the organ of the mind, is also impaired.

 

is responsible for carrying on the works of nutrition—digestion, assimilation, disassimi- lation and excretion of waste. If any of these functions are impaired, the brain, which is the organ of the mind, is also impaired.

The importance of keeping the body at a high degree of physical perfection while obeying all the laws, rules and requirements of nature is of greatest necessity. Our full potential can only be achieved when a powerful intellect is backed up by a powerful physical body — a body where the organ and tissues are strong and vigorous enough to sustain the mind, even during its most strenuous activity.

The importance of keeping the body at a high degree of physical perfection while obeying all the laws, rules and requirements of nature is of greatest necessity. Our full potential can only be achieved when a powerful intellect is backed up by a powerful physical body — a body where the organ and tissues are strong and vigorous enough to sustain the mind, even during its most strenuous activity.

As has already been mentioned, there is a normal and inseparable relationship be- tween the mind and the body. When there is an imbalance between these two, then the potential of both suffers. Nature has joined them together in a bond that is intimate and very delicate. The mind is dependent upon the body not only for its nourishment from the blood, but for the sensory stimulation it provides through the eyes, ears, nose, skin, and tongue. Nature has inseparably harnessed body and mind together so that they pull together in perfect concord. So long as they are allowed to do this, only good can come.

As has already been mentioned, there is a normal and inseparable relationship between the mind and the body. When there is an imbalance between these two, then the potential of both suffers. Nature has joined them together in a bond that is intimate and very delicate. The mind is dependent upon the body not only for its nourishment from the blood, but for the sensory stimulation it provides through the eyes, ears, nose, skin, and tongue. Nature has inseparably harnessed body and mind together so that they pull together in perfect concord. So long as they are allowed to do this, only good can come.

The importance of exercise can never be overemphasized. As practitioners of Nat- ural Hygiene, you must always make your clients aware that complete health will never be maintained without regular exercise. Many schools of so-called natural healing spend a great deal of time on diet, vitamins, herbs, and techniques of body manipulation, but few ever deal with the value of exercise. Perhaps it is because the concepts and truths are too simple and not esoteric or sophisticated enough for these intellectually-oriented approaches. The philosophy of Natural Hygiene embraces the simple truths of life, and recognizes that life is motion and that we soon lose that which we don’t use. As this lesson progresses, we will discuss in more detail many of the benefits derived from exer- cise. The fact that exercise decreases nervous tension, increases the clarity of the mind, leads to more efficient use of organs and systems, produces more power, endurance and flexibility, etc., makes it a very important component of the Hygienic system.

The importance of exercise can never be overemphasized. As practitioners of Natural Hygiene, you must always make your clients aware that complete health will never be maintained without regular exercise. Many schools of so-called natural healing spend a great deal of time on diet, vitamins, herbs, and techniques of body manipulation, but few ever deal with the value of exercise. Perhaps it is because the concepts and truths are too simple and not esoteric or sophisticated enough for these intellectually-oriented approaches. The philosophy of Natural Hygiene embraces the simple truths of life, and recognizes that life is motion and that we soon lose that which we don’t use. As this lesson progresses, we will discuss in more detail many of the benefits derived from exercise. The fact that exercise decreases nervous tension, increases the clarity of the mind, leads to more efficient use of organs and systems, produces more power, endurance and flexibility, etc., makes it a very important component of the Hygienic system.

Exercise, as an integral part of Hygiene, must be considered in wholistic terms. Whatever forms of physical culturing we are involved in, it must influence the entire body in a balanced manner. The weight lifter who engages only in that activity but not in any other form of physical activities will have highly-developed muscles but a poorly developed cardiovascular system.

Exercise, as an integral part of Hygiene, must be considered in wholistic terms. Whatever forms of physical culturing we are involved in, it must influence the entire body in a balanced manner. The weight lifter who engages only in that activity but not in any other form of physical activities will have highly-developed muscles but a poorly developed cardiovascular system.

In order to insure a balanced program of physical conditioning, three types of ex- ercise must be utilized. These are contraction, stretching, and aerobic exercises. Each type is unique and provides benefits not offered by the other two. In proper combination, these three types of exercise will provide the essentials for developing a strong, healthy body.

In order to insure a balanced program of physical conditioning, three types of exercise must be utilized. These are contraction, stretching, and aerobic exercises. Each type is unique and provides benefits not offered by the other two. In proper combination, these three types of exercise will provide the essentials for developing a strong, healthy body.

== Effects Of Exercise On The Bodily Systems ==

== Effects Of Exercise On The Bodily Systems ==

=== Musculoskeletal System ===

=== Musculoskeletal System ===

Like most animals, man is endowed with the ability to move in relationship to what- ever situation arises, as well as the ability to move different body parts in relation to each other. As a result, we are capable of maintaining various postures and counterbalancing the effects of gravity. We are also capable of transferring mechanical energy to the outer world by doing work as well as by absorbing various mechanical effects. These skills are the result of the ability of the skeletal muscles to transform chemical energy into me- chanical energy during their contractions.

Like most animals, man is endowed with the ability to move in relationship to whatever situation arises, as well as the ability to move different body parts in relation to each other. As a result, we are capable of maintaining various postures and counterbalancing the effects of gravity. We are also capable of transferring mechanical energy to the outer world by doing work as well as by absorbing various mechanical effects. These skills are the result of the ability of the skeletal muscles to transform chemical energy into mechanical energy during their contractions.

The human body is composed of many different individual muscles, each with its own particular job to do. From a functional point of view, however, the mass of skeletal muscles in the organism may be looked upon as one large organ of movement, which constitutes about 40% of our total body weight. The reason for this consideration is that most activities, especially those connected with more vigorous activities such as athlet- ics, are the result of the integrated activity of nearly all the muscles in the body. Thus, as Hygienic practitioners, you should develop exercise programs that will utilize all the various muscles. A program that includes stretching, contracting and aerobic exercise will fulfill this requirement.

The human body is composed of many different individual muscles, each with its own particular job to do. From a functional point of view, however, the mass of skeletal muscles in the organism may be looked upon as one large organ of movement, which constitutes about 40% of our total body weight. The reason for this consideration is that most activities, especially those connected with more vigorous activities such as athletics, are the result of the integrated activity of nearly all the muscles in the body. Thus, as Hygienic practitioners, you should develop exercise programs that will utilize all the various muscles. A program that includes stretching, contracting and aerobic exercise will fulfill this requirement.

Though the skeletal muscles function like one large organ, the instantaneous distrib- ution of activity is continuously changing as the individual muscles are called into action or released into passivity, depending upon how our central nervous system responds to the particular activity.

Though the skeletal muscles function like one large organ, the instantaneous distribution of activity is continuously changing as the individual muscles are called into action or released into passivity, depending upon how our central nervous system responds to the particular activity.

Individual muscles, in most cases, act as a functional unit with other similar muscle groups. These groups are usually categorized as flexors, extensors, supinators, etc. In most situations, it is possible to determine one or a few prime movers. These prime movers are then assisted by synergists and are controlled or stopped by antagonists that are placed on the other side of the instantaneous axis of movement. So even though it is anatomically possible to define individual muscles, a functional or physiological subdi- vision of the individual musculature is not possible.

Individual muscles, in most cases, act as a functional unit with other similar muscle groups. These groups are usually categorized as flexors, extensors, supinators, etc. In most situations, it is possible to determine one or a few prime movers. These prime movers are then assisted by synergists and are controlled or stopped by antagonists that are placed on the other side of the instantaneous axis of movement. So even though it is anatomically possible to define individual muscles, a functional or physiological subdivision of the individual musculature is not possible.

The skeletal muscle is made up of a series of different sense organs: mechanore- ceptors, thermoreceptors, pain receptors, etc. Of these, only the mechanoreceptors have been thoroughly studied. The two major mechanoreceptors are the muscle spindles, sit- uated in the center of the muscle, and the Golgis tendon organs located within the ten- dons.

The skeletal muscle is made up of a series of different sense organs: mechanoreceptors, thermo-receptors, pain receptors, etc. Of these, only the mechanoreceptors have been thoroughly studied. The two major mechanoreceptors are the muscle spindles, situated in the center of the muscle, and the Golgi tendon organs located within the tendons.

All skeletal muscles in the body are made up of numerous muscle fibers. In most muscles these fibers extend the entire length of the muscle. Each muscle fiber is enervat- ed by a mixed nerve (motor and sensory) located in the middle of the fiber. Each muscle fiber contains several hundred to several thousand myofibrils. Each myofibril in turn is made up of myosin and actinfilaments, which are specific protein molecules responsible for contraction. The myofibrils are suspended inside the muscle fiber in a matrix ailed sarcoplasm.

All skeletal muscles in the body are made up of numerous muscle fibers. In most muscles these fibers extend the entire length of the muscle. Each muscle fiber is enervated by a mixed nerve (motor and sensory) located in the middle of the fiber. Each muscle fiber contains several hundred to several thousand myofibrils. Each myofibril in turn is made up of myosin and actin filaments, which are specific protein molecules responsible for contraction. The myofibrils are suspended inside the muscle fiber in a matrix ailed sarcoplasm.

The muscle spindles are suspended in a network of connective tissue that is parallel with the muscle fibers. During exercise, the skeletal muscles are continuously undergo- ing lengthening and contraction. When a muscle fiber is lengthened, sensory impulses are generated and the muscle spindle becomes excited. On the other hand, when a mus- cle fiber is contracted, the effects of the muscle spindle become inhibited. This response of the muscle is known as the dynamic stretch reflex.

The muscle spindles are suspended in a network of connective tissue that is parallel with the muscle fibers. During exercise, the skeletal muscles are continuously undergoing lengthening and contraction. When a muscle fiber is lengthened, sensory impulses are generated and the muscle spindle becomes excited. On the other hand, when a muscle fiber is contracted, the effects of the muscle spindle become inhibited. This response of the muscle is known as the dynamic stretch reflex.

The dynamic stretch reflex is caused by the potent signals originated from key recep- tors located in the muscle spindle and transmitted by the primary nerve endings of these same spindles. When a muscle is suddenly stretched, a signal is transmitted through these primary endings to the spinal cord and will continue as long as the degree of stretch increases. The end result is a reflex contraction of the same muscle from which the mus- cle spindle signals originated. Thus a sudden stretch of a muscle causes reflex contrac- tions of the same muscle returning the length of the muscle back toward its original length.

The dynamic stretch reflex is caused by the potent signals originated from key receptors located in the muscle spindle and transmitted by the primary nerve endings of these same spindles. When a muscle is suddenly stretched, a signal is transmitted through these primary endings to the spinal cord and will continue as long as the degree of stretch increases. The end result is a reflex contraction of the same muscle from which the muscle spindle signals originated. Thus a sudden stretch of a muscle causes reflex contractions of the same muscle returning the length of the muscle back toward its original length.

The muscle spindle is also responsible for the “negative stretch reflex.” When a mus- cle is shortened (contracted), exactly the opposite effect of the dynamic stretch reflex oc- curs. Upon contraction, the muscle spindle becomes inhibited, thereby discouraging the further shortening of the muscle. Thus the negative stretch reflex opposes the shortening of the muscle in the same manner that the positive stretch reflex opposes lengthening of the muscle. Therefore, it is the muscle spindle reflex that maintains the relative length of a muscle.

The muscle spindle is also responsible for the “negative stretch reflex.” When a muscle is shortened (contracted), exactly the opposite effect of the dynamic stretch reflex occurs. Upon contraction, the muscle spindle becomes inhibited, thereby discouraging the further shortening of the muscle. Thus the negative stretch reflex opposes the shortening of the muscle in the same manner that the positive stretch reflex opposes lengthening of the muscle. Therefore, it is the muscle spindle reflex that maintains the relative length of a muscle.

The Golgi tendon is entirely an inhibitory reflex and functions exactly opposite from the dynamic stretch reflex. Located within the muscle tendons (that portion of muscle which attaches to the bone), the Golgi tendon is stimulated by relative muscle tension. This is different from the muscle spindle, which is responsible for detecting relative muscle length. The Golgi tendon detects tension transmitted into the spinal cord causing reflex effects on the specific muscle involved. When muscle tension becomes extreme, as in extreme physical exertion, the inhibitory effect from the Golgi tendon organ can be so great that it causes reaction and is a protective mechanism which prevents tearing of the muscle from its bony attachment.

The Golgi tendon is entirely an inhibitory reflex and functions exactly opposite from the dynamic stretch reflex. Located within the muscle tendons (that portion of muscle which attaches to the bone), the Golgi tendon is stimulated by relative muscle tension. This is different from the muscle spindle, which is responsible for detecting relative muscle length. The Golgi tendon detects tension transmitted into the spinal cord causing reflex effects on the specific muscle involved. When muscle tension becomes extreme, as in extreme physical exertion, the inhibitory effect from the Golgi tendon organ can be so great that it causes reaction and is a protective mechanism which prevents tearing of the muscle from its bony attachment.

The following points should not only help in summarising what has just been dis- cussed, but should also provide a conceptual picture of the role of skeletal muscles in exercise.

The following points should not only help in summarizing what has just been discussed, but should also provide a conceptual picture of the role of skeletal muscles in exercise.

# Skeletalmusclesallowtheorganismtoadapttowhateversituationarisesintheenviron- ment.

# Skeletal muscles allow the organism to adapt to whatever situation arises in the environment.

# The muscular system helps to maintain proper physical posture as well as counterbal- ancing the negative effects of gravity.

# The muscular system helps to maintain proper physical posture as well as counterbalancing the negative effects of gravity.

# The muscular system is composed of many different individual muscles. Depending up- on what their duties are. They are either flexors, extensors, supinators, provators, etc. These muscles function in groups. Depending upon what activity is taking place, one or two muscles are the prime movers. Other muscles support the prime movers as syner- gists and yet other muscles provide antagonism that balances the prime movers. During most physical activities, the skeletal muscles of the entire body continually function as an integrated unit.

# The muscular system is composed of many different individual muscles. Depending upon what their duties are. They are either flexors, extensors, supinators, pronators, etc. These muscles function in groups. Depending upon what activity is taking place, one or two muscles are the prime movers. Other muscles support the prime movers as synergists and yet other muscles provide antagonism that balances the prime movers. During most physical activities, the skeletal muscles of the entire body continually function as an integrated unit.

# The skeletal muscles are intimately connected and are directly dependent upon the smooth functioning of the entire nervous system. In order to maintain the nervous sys- tem, attention must be given to all the areas of Hygienic living. Poor nutrition, lack of rest, etc. lead to an imbalance in proper regulation of nerve force, leading to a decrease in vital energy and less effective mechanical activity.

# The skeletal muscles are intimately connected and are directly dependent upon the smooth functioning of the entire nervous system. In order to maintain the nervous system, attention must be given to all the areas of Hygienic living. Poor nutrition, lack of rest, etc. lead to an imbalance in proper regulation of nerve force, leading to a decrease in vital energy and less effective mechanical activity.

# Thesenseorgansofthemusculoskeletalsystemprovidethemeansbywhichthetoneof the muscle is maintained. These organs provide the means to insure the maintenance of muscular stability by providing the necessary information for either contraction or relax- ation of the specific muscle. It is important to look at the muscular system in a wholistic manner. Though it is possible to develop individual muscle groups with specific exercises, this can only cause an imbalance with various other muscle groups that are not simultaneously developed. Therefore, it is important to provide a balanced and consistent exercise which will pro- vide the necessary strength, flexibility and endurance to the entire muscular system. The end result will be a muscular system that is highly developed and functioning in harmo- ny with all the other systems of the body.  The functions of the skeletal system are complex and varied. Besides providing a structural frame that muscles, nerves, organs and all other various tissue can surround and attach to, the skeletal system provides storage for many nutrients and produces blood cells. Bone tissue continually undergoes a process of bone destruction and repair. Large osteoclastic cells are continuously engaged in destruction of bone cells and os- teoblasts continuously repair the damage.  According to Wolff’s law, bone develops its greatest strength along the lines of great- est stress and strain. An increase in physical activity stimulates osteoblastic (building) activity, while a decrease favors an increase in osteoclastic (destructive) activity. In this manner the osteoclastic cells are encouraged to remove the useless bony structures and osteoblasts are stimulated to replace them with stronger bone in the region where greater strength is required. The more activity an individual individual engages in, the stronger and more durable the skeletal system becomes.

# The sense organs of the musculoskeletal system provide the means by which the tone of the muscle is maintained. These organs provide the means to insure the maintenance of muscular stability by providing the necessary information for either contraction or relaxation of the specific muscle.

It is important to look at the muscular system in a wholistic manner. Though it is possible to develop individual muscle groups with specific exercises, this can only cause an imbalance with various other muscle groups that are not simultaneously developed. Therefore, it is important to provide a balanced and consistent exercise which will pro- vide the necessary strength, flexibility and endurance to the entire muscular system. The end result will be a muscular system that is highly developed and functioning in harmony with all the other systems of the body.

In our society, as an individual becomes older, his or her level of physical activity dramatically decreases. As a result, the bony structure begins to demineralize, leading to a weakening of the entire structure. As the individual becomes weak and feeble, the bons may begin to spontaneously fracture. Had the individual maintained his or her ex- ercise program, he or she would not have become dependent upon others to provide the movements no longer available to him.

 

 

In our society, as an individual becomes older, his or her level of physical activity dramatically decreases. As a result, the bony structure begins to demineralize, leading to a weakening of the entire structure. As the individual becomes weak and feeble, the bones may begin to spontaneously fracture. Had the individual maintained his or her exercise program, he or she would not have become dependent upon others to provide the movements no longer available to him.

=== The Respiratory System ===

=== The Respiratory System ===

==== Basic Mechanisms of lung expansion or contraction ====

==== Basic Mechanisms of lung expansion or contraction ====

The lungs can be expended and contracted by (1) downward and upward movement of the diaphragm to lengthen or shorten the chest cavity and by (2) elevation and depres- sion of the ribs to increase and decrease the diameter of the chest. Inspiration takes place when the diaphragm contracts, pulling the lower boundary of the lung cavity down- ward, increasing its longitudinal length. Expiration takes place automatically when the diaphragm relaxes, allowing the elastic recoil of the lungs to draw it back upward. Dur- ing normal inspiration, respiration takes place simply by contraction of the diaphragm. However, the mechanical means by which respiration takes place during exercise is a little more involved.

The lungs can be expended and contracted by (1) downward and upward movement of the diaphragm to lengthen or shorten the chest cavity and by (2) elevation and depression of the ribs to increase and decrease the diameter of the chest. Inspiration takes place when the diaphragm contracts, pulling the lower boundary of the lung cavity downward, increasing its longitudinal length. Expiration takes place automatically when the diaphragm relaxes, allowing the elastic recoil of the lungs to draw it back upward. During normal inspiration, respiration takes place simply by contraction of the diaphragm. However, the mechanical means by which respiration takes place during exercise is a little more involved.

As we’ve already mentioned, normal inspiration takes place principally when the di- aphragm contracts, thereby pulling and lengthening the lungs. This creates a lower pres- sure in the lungs that is automatically filled by the higher atmospheric pressure outside the body. Usually, expiration is an entirely passive process; that is, when the diaphragm relaxes, the elastic structures of the lungs, chest cage, and abdomen force the diaphragm upward.

As we’ve already mentioned, normal inspiration takes place principally when the diaphragm contracts, thereby pulling and lengthening the lungs. This creates a lower pressure in the lungs that is automatically filled by the higher atmospheric pressure outside the body. Usually, expiration is an entirely passive process; that is, when the diaphragm relaxes, the elastic structures of the lungs, chest cage, and abdomen force the diaphragm upward.

During exercise, a greater demand is placed upon the mechanical structures of respi- ration. More muscles come into activity in order to increase the amount of oxygen now needed by the rest of the body. During inspiration, not only does the diaphragm contract, but muscles from the chest, neck and spine also contract and aid in the process. Expi- ration is no longer passive; it is aided by contractions from the abdominal muscles as well as from the lower rib muscles. From a mechanical point of view, if these various muscles are not strong and capable of functioning efficiently and effectively, the tissues of the body will not be supplied with sufficient amounts of oxygen during exercise.

During exercise, a greater demand is placed upon the mechanical structures of respiration. More muscles come into activity in order to increase the amount of oxygen now needed by the rest of the body. During inspiration, not only does the diaphragm contract, but muscles from the chest, neck and spine also contract and aid in the process. Expiration is no longer passive; it is aided by contractions from the abdominal muscles as well as from the lower rib muscles. From a mechanical point of view, if these various muscles are not strong and capable of functioning efficiently and effectively, the tissues of the body will not be supplied with sufficient amounts of oxygen during exercise.

==== Diffusing capacity of respiratory membrane ====

==== Diffusing capacity of respiratory membrane ====

During respiration, oxygen is taken into the lungs from the atmosphere. In the lungs oxygen is exchanged with CO2 (waste product from cell metabolism) from the blood- stream. The oxygen is carried to all the tissues in the body in order to nourish and pro- vide the necessary component for developing energy necessary for cell functioning. The overall ability of the lungs to exchange gases from the blood is expressed in terms of its diffusing capacity. In the average individual, the diffusing capacity for oxygen under resting conditions averages about 21 milliliters/minute. However, during strenuous ex- ercise, the diffusing capacity for oxygen increases to about 65 ml/minute, or three times the diffusing capacity under resting conditions. In order for this to happen, three bodily functions must take place:

During respiration, oxygen is taken into the lungs from the atmosphere. In the lungs oxygen is exchanged with CO2 (waste product from cell metabolism) from the bloodstream. The oxygen is carried to all the tissues in the body in order to nourish and provide the necessary component for developing energy necessary for cell functioning. The overall ability of the lungs to exchange gases from the blood is expressed in terms of its diffusing capacity. In the average individual, the diffusing capacity for oxygen under resting conditions averages about 21 milliliters/minute. However, during strenuous exercise, the diffusing capacity for oxygen increases to about 65 ml/minute, or three times the diffusing capacity under resting conditions. In order for this to happen, three bodily functions must take place:

# More blood vessels must become available, thus creating more surface area for the gaseous exchange between the lungs and the blood.

# More blood vessels must become available, thus creating more surface area for the gaseous exchange between the lungs and the blood.

# Dilation or expansion of all blood vessels.

# Dilation or expansion of all blood vessels.

# Stretchingofthelungsurfaceresponsibleforgaseousexchange,thusmakingthewalls

# Stretching of the lung surface responsible for gaseous exchange, thus making the walls thinner for gas exchanges and increasing the surface area.

 

thinner for gas exchanges and increasing the surface area.

The more an individual exercises, utilizing increased respiration, the more efficient the diffusing capacity will become. During rest or slight activity, only a small portion of the lung is used, resulting in a significant portion becoming dormant. The same holds true for the circulatory system where a significant number of blood vessels are not uti- lized. This disuse will lead to a decrease in the ability of the system to provide the nec- essary oxygen for the tissues even during the slightest degree of activity.

The more an individual exercises, utilizing increased respiration, the more efficient the diffusing capacity will become. During rest or slight activity, only a small portion of the lung is used, resulting in a significant portion becoming dormant. The same holds true for the circulatory system where a significant number of blood vessels are not utilized. This disuse will lead to a decrease in the ability of the system to provide the necessary oxygen for the tissues even during the slightest degree of activity.

During strenuous exercise, the average individual may require as much as 20 times the normal amount of oxygen. Due to the increase in cardiac output, however, the time that blood remains in the area of gas exchange is greatly reduced. As a result, the oxy- genation of blood could suffer for two major reasons: the blood remains in contact with the lungs ,for shorter periods of time, and far greater quantities of oxygen are needed to oxygenate the blood. However, the blood is almost always fully oxygenated when it leaves the lungs even during the heaviest of exercise, due to two major factors:

During strenuous exercise, the average individual may require as much as 20 times the normal amount of oxygen. Due to the increase in cardiac output, however, the time that blood remains in the area of gas exchange is greatly reduced. As a result, the oxygenation of blood could suffer for two major reasons: the blood remains in contact with the lungs ,for shorter periods of time, and far greater quantities of oxygen are needed to oxygenate the blood. However, the blood is almost always fully oxygenated when it leaves the lungs even during the heaviest of exercise, due to two major factors:

# As we’ve already mentioned, the diffusing capacity for oxygen increases about three fold during exercise.

# As we’ve already mentioned, the diffusing capacity for oxygen increases about three fold during exercise.

# The blood stays in the lungs about three times as long as necessary for oxygenation. Therefore, even with the shortened time of exposure during exercise, the blood can still become fully oxygenated. As you can see, with exercise, the lungs and their structural synergists become stronger, more resilient and much more efficient. More tissues in the body are oxygenat- ed while simultaneously more blood vessels and lung tissue are utilized. The lungs are interdependent upon all the other systems of the body. Only when all these systems are functioning smoothly and efficiently can we achieve the high levels of health and enjoy- ment that life has to offer.

# The blood stays in the lungs about three times as long as necessary for oxygenation. Therefore, even with the shortened time of exposure during exercise, the blood can still become fully oxygenated.

As you can see, with exercise, the lungs and their structural synergists become stronger, more resilient and much more efficient. More tissues in the body are oxygenated while simultaneously more blood vessels and lung tissue are utilized. The lungs are interdependent upon all the other systems of the body. Only when all these systems are functioning smoothly and efficiently can we achieve the high levels of health and enjoyment that life has to offer.

=== Cardiovascular System  ===

=== Cardiovascular System  ===

Perhaps the single most important factor that we must consider in relation to the car- diovascular system is “cardiac output.” Cardiac output is the quantity of blood pumped from the heart into the aorta each minute. Venous return is the quantity of blood flowing from the veins back to the heart each minute. Although blood can temporarily increase or decrease in central circulation, the total cardiac output must be equal to venous return. The average cardiac output for normal young males is about 5.6 liters/minute. When in- cluding all adults and females, the cardiac output is an average of approximately 10% less than that of the normal male. Since cardiac output changes with body size, the out- put is commonly stated in terms of the cardiac index. The cardiac index is determined by cardiac output per square meter of body surface area. The average cardiac index for adults is about 3.0 liters per minute per square meter. When a person rises form a reclining to a standing position with the muscles becom- ing taut, as if preparing for exercise, the cardiac output rises 1-2 liters per minute. Car- diac output usually remains almost proportional to the metabolic body rate; the greater the degree of activity or the muscles and organs, the greater will be the cardiac output. Therefore, the work output during exercise increases in linear proportion to the cardiac output. In bouts of very intense exercise, the cardiac output can rise as high as 30-35 liter per minute in a well-trained athlete. This is 5-6 times the normal value. During heavy exercise, tissues can require as much as 20 times the normal amount of oxygen and other nutrients hat are transported via blood. Thus, transporting enough oxygen from the lungs to these tissues may demand a minimal increase in cardiac output of five to six times its normal value! Since this is far greater than the normal, instimulat- ed cardiac output of the heart, several factors which will insure this massive increase of cardiac output during this heavy exercise are called into play. They are as follows:

Perhaps the single most important factor that we must consider in relation to the cardiovascular system is “cardiac output.” Cardiac output is the quantity of blood pumped from the heart into the aorta each minute. Venous return is the quantity of blood flowing from the veins back to the heart each minute. Although blood can temporarily increase or decrease in central circulation, the total cardiac output must be equal to venous return. The average cardiac output for normal young males is about 5.6 liters/minute. When including all adults and females, the cardiac output is an average of approximately 10% less than that of the normal male. Since cardiac output changes with body size, the output is commonly stated in terms of the cardiac index. The cardiac index is determined by cardiac output per square meter of body surface area. The average cardiac index for adults is about 3.0 liters per minute per square meter.

# Before exercise begins, the autonomic nervous system is stimulated by the thought of exercise. This stimulation increases the permissive level of the heart pumping from 10-20 liters per minute, depending upon exertion caused by the exercise. Simultaneous- ly, extra quantities of blood are pushed from the periphery toward the heart by constrict- ing veins and increasing systemic filling pressure. These factors may increase cardiac output as much as 50% before exercise even begins!

 

# At the onset of exercise, the blood vessels of the muscles become dilated, due to the signals transmitted from the motor cortex to the sympathetic nervous system. This in- stantaneously increases the cardiac output. The by-product of this sympathetic activity increases heart activity, mean systemic pressure, and arterial pressure.

When a person rises form a reclining to a standing position with the muscles becoming taut, as if preparing for exercise, the cardiac output rises 1-2 liters per minute. Cardiac output usually remains almost proportional to the metabolic body rate; the greater the degree of activity or the muscles and organs, the greater will be the cardiac output. Therefore, the work output during exercise increases in linear proportion to the cardiac output. In bouts of very intense exercise, the cardiac output can rise as high as 30-35 liter per minute in a well-trained athlete.

# Thedirecteffectofincreasedmetabolisminthemusclescausesanincreaseduseofoxy- gen and other nutrients as well as the release of vasodilating substances. Thus, local va- sodilation and local blood flow increase tremendously. In summary, an intricate setting of background conditions of the cardiovascular sys- tem insures the required blood flow to the muscles during heavy exercise. These condi- tions include increased activity of the heart muscle. The local vasodilation in the muscles occurs as a direct consequence of muscular activity and finally sets the level to which the cardiac output rises. Thus, it is mainly the muscles themselves that determine the amount of increase in cardiac output, up to the limit of the heart’s ability to respond.  The heart, like any other muscle, can be strengthened or weakened, depending upon the amount of activity or exercise it undergoes. According to Starling’s Law, the heart is an automatic pump that is capable of pumping far more than the normal value of 5 liters per minute of blood which returns from peripheral circulation. Thus, the primary factor that determines how much blood will be pumped by the heart is the amount of blood that flows into the heart from systemic circulation, which is greatly enhanced by physical exercise. After a certain point, averaging about 15 liters per minute, cardiac stimulation (such as the stimulation of exercise) is necessary for this increase in the permissive level to which the heart can pump. Exercise greatly increases the effectiveness by which the heart provides blood and thereby oxygen and other vital nutrients to all areas and tissues of the body. In juxtaposition with this increase in cardiac efficiency, these vital blood pathways are cleaned out and overall circulation is enhanced. Like any muscle, when there is an increase in activity and usage, there is an increase in size or musculature enlargement. Heavy athletic training causes the heart to enlarge, sometimes as much as 50%. Coin- cident with this enlargement is an increase in the permissive pumping level of the heart that may be as great as 20 liters per minute (as opposed to the maximal normal level of 13-15 liters per minute). So, when exercise is integrated into each day of our lives, there is an overall long-term increase of effectiveness of the entire cardiovascular system.  In summary, exercise greatly increases the demand of blood flow to the muscles and tissues. To insure this required increase of blood flow, there must be an increase in arte- rial pressure and an overall, increase in the activity of the heart muscle. As a direct con- sequence of muscular activity, there is local vasodilation of the muscle tissue involved that sets the final level of the rise in cardiac output. This rise is vital in the insurance of muscular efficiency. The heart acts like any other muscle in that it can be strengthened and enlarged with heavy exercise or weakened by neglect. As Hygienic practitioners, it is important to realize the relevance of exercise in providing blood, oxygen and other vi- tal nutrients, to all areas of the body and enhancing overall cardiovascular efficiency in circulation. Only with maximal cardiovascular efficiency can we maintain our strength, endurance and clarity of mind.

 

This is 5-6 times the normal value.

 

During heavy exercise, tissues can require as much as 20 times the normal amount of oxygen and other nutrients hat are transported via blood. Thus, transporting enough oxygen from the lungs to these tissues may demand a minimal increase in cardiac output of five to six times its normal value! Since this is far greater than the normal, unstimulated cardiac output of the heart, several factors which will insure this massive increase of cardiac output during this heavy exercise are called into play. They are as follows:

# Before exercise begins, the autonomic nervous system is stimulated by the thought of exercise. This stimulation increases the permissive level of the heart pumping from 10-20 liters per minute, depending upon exertion caused by the exercise. Simultaneously, extra quantities of blood are pushed from the periphery toward the heart by constricting veins and increasing systemic filling pressure. These factors may increase cardiac output as much as 50% before exercise even begins!

# At the onset of exercise, the blood vessels of the muscles become dilated, due to the signals transmitted from the motor cortex to the sympathetic nervous system. This instantaneously increases the cardiac output. The by-product of this sympathetic activity increases heart activity, mean systemic pressure, and arterial pressure.

# The direct effect of increased metabolism in the muscles causes an increased use of oxygen and other nutrients as well as the release of substances that cause vasodilation. Thus, local vasodilation and local blood flow increase tremendously.

In summary, an intricate setting of background conditions of the cardiovascular system insures the required blood flow to the muscles during heavy exercise. These conditions include increased activity of the heart muscle. The local vasodilation in the muscles occurs as a direct consequence of muscular activity and finally sets the level to which the cardiac output rises. Thus, it is mainly the muscles themselves that determine the amount of increase in cardiac output, up to the limit of the heart’s ability to respond.   

 

The heart, like any other muscle, can be strengthened or weakened, depending upon the amount of activity or exercise it undergoes. According to Starling’s Law, the heart is an automatic pump that is capable of pumping far more than the normal value of 5 liters per minute of blood which returns from peripheral circulation. Thus, the primary factor that determines how much blood will be pumped by the heart is the amount of blood that flows into the heart from systemic circulation, which is greatly enhanced by physical exercise. After a certain point, averaging about 15 liters per minute, cardiac stimulation (such as the stimulation of exercise) is necessary for this increase in the permissive level to which the heart can pump. Exercise greatly increases the effectiveness by which the heart provides blood and thereby oxygen and other vital nutrients to all areas and tissues of the body.

 

In juxtaposition with this increase in cardiac efficiency, these vital blood pathways are cleaned out and overall circulation is enhanced. Like any muscle, when there is an increase in activity and usage, there is an increase in size or musculature enlargement. Heavy athletic training causes the heart to enlarge, sometimes as much as 50%. Coincident with this enlargement is an increase in the permissive pumping level of the heart that may be as great as 20 liters per minute (as opposed to the maximal normal level of 13-15 liters per minute). So, when exercise is integrated into each day of our lives, there is an overall long-term increase of effectiveness of the entire cardiovascular system.  In summary, exercise greatly increases the demand of blood flow to the muscles and tissues. To insure this required increase of blood flow, there must be an increase in arte- rial pressure and an overall, increase in the activity of the heart muscle. As a direct con- sequence of muscular activity, there is local vasodilation of the muscle tissue involved that sets the final level of the rise in cardiac output. This rise is vital in the insurance of muscular efficiency. The heart acts like any other muscle in that it can be strengthened and enlarged with heavy exercise or weakened by neglect. As Hygienic practitioners, it is important to realize the relevance of exercise in providing blood, oxygen and other vi- tal nutrients, to all areas of the body and enhancing overall cardiovascular efficiency in circulation. Only with maximal cardiovascular efficiency can we maintain our strength, endurance and clarity of mind.

=== Other Systems ===

=== Other Systems ===