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6: FitnessYour Health Today, 9th Edition
Your Health Today, 9th Edition
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• What Is Fitness?
• Physical fitness: ability of
the body to respond to
physical demands.
• Skill-related fitness: ability
to perform specific leisure
or sport skills.
• Health-related fitness:
ability to perform daily living
activities with vigor.
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© McGraw Hill LLC
• Benefits of Physical Activity
and Exercise
People who are active are healthier than those who do
not exercise.
• Physical benefits of longer lifespan and improved functioning
of body systems.
• Cognitive benefits of preventing or slowing
age-related declines, along with improved
learning, concentration, and abstract reasoning.
• Psychological and emotional benefits of improving mood,
decreasing risk of depression and anxiety, and relieving stress.
• Molecular-level benefits of stabilizing blood glucose levels,
among other benefits.
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• General Guidelines for
Physical Activity 1
Department of Health and Human Services (HHS)
issued its second physical activity guidelines in 2018.
• 150 minutes (2 hours and 30 minutes) of moderate-intensity
exercise each week.
• 75 minutes (1 hour and 15 minutes) of vigorous-intensity
exercise each week.
• An equivalent amount of both moderate-intensity and
vigorous-intensity exercise.
• Moving more and sitting less throughout the day.
• Muscle-strengthening activities of moderate or greater
intensity for all major muscle groups at least 2 days a week.
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© McGraw Hill LLC
• General Guidelines for Physical Activity 2
• American College of Sports Medicine (ACSM) issued
its own guidelines in 2011.
• Moderate-intensity exercise for at least 30 minutes
on 5 or more days a week (for a minimum of 150
minutes of moderate-intensity exercise a week), or:
• Vigorous-intensity for 20 to 25 minutes on 3 or more
days a week (for a minimum of 75 minutes of
vigorous-intensity exercise a week).
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• Table 6.1 Examples of Light-, Moderate- and
Vigorous-Intensity Activities
Table divided into three columns
summarizes examples of three types of
activities. The column headers are
marked from left to right as: Light,
moderate, and vigorous.
Light Moderate Vigorous
Slow walking Walking 3.0 mph Walking 4.5 mph
Canoeing Cycling leisurely Cycling moderately
Golf with cart Golf, no cart Jogging 7 mph
Croquet Table tennis Tennis singles
Fishing—sitting Slow swimming Moderate swimming
Billiards Boat sailing Volleyball
Darts Housework/gardening Basketball
Playing cards Calisthenics Competitive soccer
Walking the dog Tennis doubles Rope skipping
Grocery shopping Yoga Martial arts
Laundry Playing with children Snowboarding
Source: American College of Sports Medicine. (2017). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in
apparently healthy adults: Guidance for prescribing exercise. Retrieved from http://journals.lww.com/ acsm-msse/pages/default.asps.
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• Components of Health-Related Fitness
1
Fitness training programs can improve each of the
components of health-related fitness.
• Cardiorespiratory fitness.
• Musculoskeletal fitness (muscular strength, muscular
endurance, flexibility).
• Body composition.
The amount of exercise, or overload, is significant.
• Too little, your fitness level won’t improve.
• Too much, you may be susceptible to injury.
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© McGraw Hill LLC
• Components of Health-Related Fitness
2
Four dimensions of your exercise sessions—FITT—
affect overload:
• Frequency (number of sessions per week).
• Intensity (level of difficulty of each exercise session).
• Time (duration of each session).
• Type (type of exercise in each session).
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© McGraw Hill LLC
• Cardiorespiratory Fitness
• Cardiorespiratory fitness: ability of the heart
and lungs to efficiently deliver oxygen and
nutrients to the body’s muscles and cells via the
bloodstream.
• Increase in oxygen-carrying capacity of the
blood.
• Improved extraction of oxygen from blood by
muscles.
• Increase in the amount of blood the heart
pumps with each heartbeat.
• Increased speed of recovery to resting heart
rate.
• Improved muscle and liver function.
• Decreased resting heart rate, resting blood
pressure, and heart rate at any work level.
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• Cardiorespiratory Training 1
Frequency: exercise at least twice a week, ideally three
times; more if weight control is a primary concern.
Intensity: target heart rate (THR) zone is the point at
which you stress your cardiorespiratory system for
optimal benefit without overdoing it.
• Heart rate reserve (HRR): difference between maximum heart
rate and resting heart rate.
• Maximum heart rate formula.
• Breathing test.
• Perceived exertion test.
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• Cardiorespiratory Training 2
Time: sessions should last from 15 to 60 minutes.
• A good goal is 30 minutes.
Type: two types of aerobic exercise.
• Those that require sustained intensity with little variation in
heart rate response (running, rowing).
• Those that involve stop-and-go activities (basketball, soccer,
tennis).
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• Cardiorespiratory Training 3
Training progression.
• To continue to receive benefit from exercise, the duration and
intensity must be altered every so often.
High-intensity interval training (HIT).
• Alternates high- and low-intensity exercise so your body is
never given the chance to plateau.
• To avoid injury, start out slowly and gradually build up your
endurance.
• Select activities you enjoy.
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• Cardiorespiratory Training 4
Developing your own regular cardiorespiratory training
program:
• Start out slowly to avoid injury.
• Gradually build up your endurance.
• Build sessions of at least 30 minutes, 3 times a week.
If you have any medical conditions, or if you have been
sedentary and are over the age of 40, see your
physician for a checkup before starting.
Selecting activities that you enjoy will help you stick
with your program. •
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• Muscular Fitness
• Muscular strength is
the capacity of a muscle
to exert force against
resistance.
• Muscular endurance is
the capacity of a muscle
to exert force
repeatedly over a
period of time.
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© McGraw Hill LLC
• Strength Training
Strength training is a type of exercise in which the
muscles exert force against resistance.
• Free weights; exercise resistance machines.
• Frequency and type: two to three resistance training sessions
a week, exercising each muscle group during a session.
To develop strength, exercise at a higher intensity for a
shorter duration.
To develop endurance, exercise at a lower intensity for
a longer duration.
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• Gender Differences in
Muscle Development
Muscle mass growth is influenced by the hormone
testosterone.
Women produce testosterone at about 10% of the
levels seen in men.
• Women’s increase in muscle mass is lower.
There is also a wide range of individual variability.
• Somatotype: body type.
• Mesomorphic: stocky, muscular; higher levels of testosterone.
• Ectomorphic: tall, thin.
• Endomorphic: short, fat.
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© McGraw Hill LLC
• Other Types of Muscular Fitness
Training and Equipment
Muscular power: amount of work performed by
muscles in a given period of time.
Train for muscular power by performing any exercise
faster.
Plyometrics: program that trains muscles to reach
maximum force in the shortest period of time.
• Crouching and jumping.
Core-strength training: strength training that
conditions the torso from the neck to the lower back.
Also called functional strength training.
Pilates.
Unstable surfaces; resistance cords; stability balls. •
© McGraw Hill LLC
• Posterior Chain
The posterior chain consists of the muscles on your
backside from head to feet.
• Propel you forward and are essential for everyday activities.
A sedentary lifestyle makes the anterior muscles (in the
front) dominant.
The imbalance increases the risk for injury.
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© McGraw Hill LLC
• Breathing and Safety
Oxygen flow is vital for preventing muscle fatigue and
injury during resistance training.
Inhale when your muscles are relaxed, and exhale when
you initiate the lifting or push-off action.
Never hold your breath while performing resistance
exercises.
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© McGraw Hill LLC
• Flexibility
• Flexibility: ability of joints
to move through the full
range of motion.
• Maintains posture and
balance.
• Makes movement easier and
more fluid.
• Prevents low back pain and
injuries.
• Much of the loss of
flexibility that results from
aging can be reduced by
stretching programs.
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© McGraw Hill LLC
• Types of Stretching Programs
• Static stretching: stretching until you feel
tightness,
and holding the position for a set period
of time.
• Passive stretching: a partner applies
pressure, producing a stretch beyond
what you could do on your own.
• Ballistic stretching: stretching the muscle
in a series of bouncing movements;
recommended for experienced athletes
only.
• Proprioceptive neuromuscular facilitation
(PNF): therapeutic exercise that causes a
stretch reflex in muscles.
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© McGraw Hill LLC
• Developing Your Own
Flexibility Program
The ACSM recommends stretching all the major joints.
• Neck, shoulders, upper back and trunk, hips, knees, ankles.
• Two to three days a week or more.
• Stretch to a point of mild discomfort (not pain), hold for
10 to 30 seconds; do 2 to 4 repetitions to accumulate 60
seconds for each stretch.
The greatest improvement in flexibility is seen if
stretching is done after other exercise, when muscles
are warm and less likely to be injured.
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© McGraw Hill LLC
• Neuromotor Fitness
Neuromotor fitness, also called functional fitness, uses
motor skills to improve balance, coordination, gait,
agility, and proprioceptive training.
• Examples: t’ai chi, qigong, yoga.
• Commonly used equipment in functional fitness training:
fitness balls, kettle balls, and free weights.
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© McGraw Hill LLC
• Body Composition
Maintaining weight requires 150 to 300 minutes of
moderate- to vigorous-intensity exercise per week.
• Losing weight or preventing weight regain may require more.
• Mixing exercise intensities is ideal.
.
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© McGraw Hill LLC
• Combining Fitness Activities
Cross-training: participation in one sport to improve
performance in another, or use of several different
types of training for a specific fitness goal.
Advantages of cross-training:
• Avoids boredom.
• Reduces risk of overuse injuries.
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© McGraw Hill LLC
• Table 6.2 Physical Activity Recommendations
Aerobic (endurance) activity:
• 150 minutes of moderate-intensity aerobic
activity per week, or
• 75 minutes of vigorous-intensity aerobic
activity per week, or
• A combination of moderate- and vigorous-
intensity physical activity that meets the
recommendation.
Muscle-strengthening activity:
• 8 to 10 exercises that stress the major
muscle groups on two or more
nonconsecutive days per week.
• Do two to four sets of 8 to 12 repetitions
for each exercise using sufficient
resistance to fatigue the muscles.
Flexibility:
• Stretching exercise for all major joints, at
least 2 to 3 days per week.
• Stretch to the point of tension, hold for 10
to 30 seconds, repeating two to four times
to accumulate 60 seconds per stretch.
Weight management:
• To prevent unhealthy weight gain,
150 to 300 minutes of moderate- to
vigorous-intensity physical activity per
week.
• For substantial weight loss or to sustain
weight loss, 300 minutes or more of
moderate- to vigorous-intensity exercise a
week.
Sources: Department of Health and Human Services. (2009). 2008 Physical activity guidelines for Americans. Retrieved from www.health.gov/paguidelines;
American College of Sports Medicine. (2009). Position stand: Progression models in resistance training for healthy adults. Medicine & Science in Sports &
Exercise, 41(3): 687–708; Bushman, B. (2017). ACSM’s complete guide to fitness & health. Champaign, IL: McGraw-Hill Education.
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© McGraw Hill LLC
• Falling Out of Shape
Stopping exercise for two weeks can lead to reduced
cardiovascular fitness, lean muscle mass, and muscle
insulin sensitivity.
Stopping or two months or longer can cause total loss
of fitness gains.
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© McGraw Hill LLC
• Improving Your Health through
Moderate Physical Activity
Make daily activities more active.
• Ride your bike to class instead of taking the bus.
• Take the stairs instead of the elevator.
Walk for fitness.
• Inactive people take 2,000 to 4,000 steps per day.
• 10,000 steps (about 5 miles) per day controls weight.
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© McGraw Hill LLC
• Getting the Most from
Cardio Exercise Equipment
Set the treadmill incline to two degrees to more
accurately simulate outside walking or running.
Note the accuracy of calorie counts on cardio exercise
machines varies widely.
• Consistently use the same model and brand of equipment.
• Wear a heart rate monitor to increase your workload more
accurately.
• Do not lean on handle bars.
• Enter your accurate weight.
• Mix up your exercise workout.
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© McGraw Hill LLC
• Warm-Up and Cool-Down
Begin with proper warm-up and cool-down activities.
Warm-up helps to maximize the benefits of a workout
and minimize the potential for injuries.
• Light calisthenics, walking or slow jogging, and gentle
stretching of the specific muscles to be used in the activity.
Cool-down activities, usually the exercise activity at a
lower intensity, allows blood vessels to gradually return
to their normal smaller diameter.
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© McGraw Hill LLC
• Fatigue and Overexertion
Indications of fatigue:
• Psychological: depression can cause feelings of fatigue.
• Physiological: overheating, dehydration, energy debt.
Indication of overexertion:
• Similar to signs of a heart attack.
• Pain or pressure in the left midchest, jaw, neck, left shoulder
or arm; sudden nausea, dizziness, cold sweat; abnormal
heartbeats.
• If you experience any of these overexertion symptoms, consult
a physician before exercising again.
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© McGraw Hill LLC
• Dehydration and Hydration
The ACSM warns of dangers associated with losing
more than 2% of body weight through sweat.
• Hydrate well before, during, and after exercise.
• The body is well designed to cope with losing water by
maintaining plasma osmolality—the body’s concentration of
salt and other blood-soluble compounds.
• Aquaporins: proteins that pull water back into the blood.
Hypernatremia: overhydration or water intoxication.
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© McGraw Hill LLC
• Soft-Tissue and Overuse Injuries
• Injuries to soft tissue are usually result from a
specific incident: tears, sprains, strains, and
bruises.
• Overuse injuries are caused by the
cumulative effects of motions repeated many
times: tendinitis, bursitis.
• Treating injuries: R-I-C-E.
• Rest: stop doing the activity.
• Ice: apply ice to the affected area.
• Compression: wrap with an elastic bandage.
• Elevation: helps to reduce blood flow to the
area.
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© McGraw Hill LLC
• Flushing the Blood; and Cold
Therapy
There is little empirical evidence the body needs special
assistance to flush itself of toxins.
Compression clothing as an exercise-recovery device
has gotten only mixed results.
Cold therapy—or cryotherapy—is likewise not
supported by empirical evidence and may not be safe.
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