Running head: I Breathe Sports I Breathe Sports: Do multiple sport athletes truly have a better lung capacity than teens that play one sport or no sport at all? Kayla Hope Tamaqua Area Senior High School I Breathe Sports 2 I Breathe Sports Are you an active participant in sports or exercising? Perhaps you would rather not exercise and enjoy other activities instead. Many times it is assumed that teen athletes have better lung capacities than non-athletes. Is it logical to believe that more sports you play, the better your lung capacity will be? Does the amount of activity a teen participates in really have an effect on their lungs? Overall, does the amount of exercise affect the lung capacity in teens? Athletes always use their lungs when breathing deeply and heavily. Therefore, it is sometimes assumed that if teenagers play multiple sports, then their lung capacity should be greater than those who play one sport or no sport at all. The lungs in the human body are obviously vital. They, along with the whole respiratory system, supply the body with oxygen and remove carbon dioxide. Oxygen is brought into the lungs through the trachea (“The Lungs,” n.d.). The trachea branches off into many smaller tubes and a large amount of air sacs that are both filled with capillaries, or small blood vessels. If these tubes and air sacs were laid flat, they would cover over 100 square yards; they have more surface area than a person’s skin (“The Lungs,” n.d.). Research states that the average person’s lungs hold about five liters of air. Every time a person inhales, more air is added. In fact, approximately 500 milliliters of additional air is added when inhaling (Beals et al., 2000). Furthermore, the same volume of air escapes when a person exhales. In humans, normal breathing includes steady inhaling and exhaling. This steady breathing is known as tidal volume. For one turn of a cycle of inhaling and exhaling, it takes approximately five seconds (Beals et al., 2000). With each breath, the lung contains a volume of air known as the functional residual capacity. In humans, the functional residual capacity is approximately 2200 milliliters. The volume of air held within the lungs differentiates based on age, body build, sex, and weight. In I Breathe Sports 3 fact, males are said to have approximately 25% higher lung capacity and females do (Beals et al., 2000). Along with tidal volume and residual capacity, the lungs hold a variety of other capacities. Two examples of other capacities include the inspiratory reserve volume (IRV) and expiratory reserve volume (ERV). The IRV is the maximum volume that can be inspired over the inhaling of tidal volume, whereas, the ERV is the expired over the exhaling of tidal volume (“Lung Volumes,” 2010). The total lung capacity (TLC) is the volume of air in the lungs after maximum expiration. This can be found by adding the inspiratory reserve volume, expiratory reserve volume, tidal volume, and the residual volume together. The residual volume is the maximum amount of air produced after expiration (“Lung Volumes,” 2010). These lung capacities (except residual volume) are all measured through the science of spirometry on a spirometer. A spirometer measures the amount of air inspired or expired over a period of time. A spirometer can test deep inspiration or expiration to help tell information about vital capacity (“Spirometry,” 1995). Exercising and participating in sports both have many benefits on the human body. While exercising helps you look better by toning your muscles and feel better by giving you more energy, it can also benefit you internally (“Fitness,” n.d.). If you condition normally, your heart and lungs can function more efficiently and your stamina will be built. However, exercise can also be very damaging if not completed correctly. Exercise can trigger asthma or emphysema. (“Fitness,” n.d.). This is induced by coughing and shortness of breath due to exertion. Episodes from these breathing problems can be very serious to one’s health. Lung problems cause shortness in breath and, therefore, result in fast muscle fatigue. Exercise does not prevent lung function; though, exercise can improve breathing endurance by strengthening I Breathe Sports 4 muscles (Abott et al., 2008). If a teen does not have the best lung capacity, they are able to increase it by completing certain actions. By increasing your physical activity, your lung capacity should grow larger. Research states that by participating in many cardiovascular exercises, lung capacity can be strengthened. Also, training at higher altitudes and not smoking can increase capacity (David, 2010). Because there is less pressure from the atmosphere at higher altitudes, lung capacity will be greater. Though, one must be careful of going from sea level to higher altitudes to train in fear of becoming sick with altitude sickness. Major changes in altitude can be so serious that it may end fatally (David, 2010). Smoking decreases lung capacity. A study proved that the longer and more cigarettes teenagers smoked, the more damage was done to their lungs. Because more than 3,000 adolescents begin smoking each day, questions about their health are becoming more common (Brody, 1996). It is said that non-smoking teenagers are more likely to have better respiratory healthy later on in life. It was proven that teenage girls are more likely to be negatively affected in their lungs by the consequences of smoking cigarettes (Brody, 1996). Cigarettes contain tar and nicotine. Tar is the residue left in smoker’s lungs after they have completed smoking a cigarette. Nicotine is absorbed through the blood and, for a period of time, makes the blood vessels smaller. This puts pressure on the heart since it has to pump harder. Nicotine also paralyzes the cilia that line the trachea, making it harder to rid the tar from the lungs. Also, nicotine is the substance smokers get addicted to (“Smoking’s Effects,” n.d.). Eventually, tar blocks the bronchiole tubes (the split from the trachea) and close them off from the air sacs, called alveoli. This triggers coughing. As time progresses, the alveoli walls fuse and surface area is decreased, causing emphysema (“Smoking’s Effects,” n.d.). Smoking not only has an effect I Breathe Sports 5 on lungs but also targets the heart, as well. Therefore, it should be stopped and positive tasks should be completed to increase lung function. Eating right can have a healthy effect on lungs. Research proves that eating apples and tomatoes can help from healthy lungs. The antioxidant flavonoid, quercetin, which is found in apples, is an important factor in protecting the lungs against pollutants and cigarette smoke (“Apples and Tomatoes,” 2001). Quercetin is found in tea, onions, and red wine, as well. Overall, eating fresh fruits and vegetables can help decrease the risk of asthma or other lung diseases (“Apples and Tomatoes,” 2001). Although breathing is an instinctive procedure that is completed involuntary, there are proper techniques. Poor breathing rids the body of energy. Quick and shallow breathing can lead to a poor supply of oxygen throughout the body. This means muscles will become fatigued faster (Fitzpatrick, n.d.). Relaxing and taking long, slow, deep breaths can help bring more oxygen into the body. Complete breath exercises, Chinese breath exercises, and humming breath exercises are just some techniques used for proper breathing. Activities such as yoga encourage and teach breathing exercises for health and total relaxation (Fitzpatrick, n.d.). Breathing correctly will bring more oxygen into the lungs and make for a healthier being. Being more active should account for better lung capacity. By exercising more, your lungs will be able to work better, bringing more oxygen to your cells. Exercise makes for a healthier body both by physical looks and internal well being. A number of tasks can increase lung capacity. These include eating right, completing cardiovascular exercises, and practicing correct breathing procedures. On the contrary, smoking is very malevolent to lungs and is strongly discouraged. In conclusion, exercise, along with a number of other easy tasks, can strengthen your body and make for a better, healthier you! I Breathe Sports 6 References Abott et al. (2008). Exercise-Exercise’s Effect on the Lungs. Retrieved April 12, 2010, from http://health.marylandgeneral.org/patiented/articles/what_effect_of_exercise_on_chroni _lung_disease_asthma_000029_6.htm Anonymous (2001). Apples and Tomatoes ‘Good for Lungs.’ Retrieved April 12, 2010, from, http://news.bbc.co.uk/2/hi/health/1343502.stm Anonymous (n.d.). Fitness and Exercise. Retrieved April 12, 2010, from http://www.faqs.org/docs/consumer/exercise.html Anonymous (2010). Lung Volumes and Capacities Retrieved April 13, 2010, from http://www.healthsystem.virginia.edu/internet/anesthesiology-elective/airway/lungvolumes.cfm Anonymous (n.d.). The Lungs. Retrieved April 12, 2010, from http://www.aarc.org/klein/lungs.asp Anonymous (n.d.). Smoking’s Effects on the Lungs. Retrieved on April 13, 2010, from http://www.allsands.com/health/smokingeffects_srw_gn.htm Anonymous (1995). Spirometry. Retrieved April 12, 2010, from, http://oac.med.jhmi.edu/res_phys/Encyclopedia/Spirometry/Spirometry.HTML Beals et al. (2000). Rhythms in Breathing and Lung Capacity. Retrieved April 15, 2010, from http://www.tiem.utk.edu/bioed/webmodules/lungcapacity.html I Breathe Sports Brody, Jane (1996). Study Finds Stunted Lungs in Young Smokers. Retrieved on April 12, 2010, from https://www.dartmouth.edu/~chance/course/Syllabi/96Dartmouth/teens.html David, Marc (2010). Your Three Best Options for Increased Lung Capacity. Retrieved April 12, 2010, from http://www.healthguidance.org/entry/3349/1/Your-3-Best-Options-forIncreased-Lung-Capacity.html. Fitzpatrick, Lois (n.d.). Breathing Exercises. Retrieved April 12, 2010, from, http://cas.umkc.edu/casww/brethexr.htm 7