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Questions and Answers A Guide to Fitness and Wellness 4th Edition

Gary Liguori │ Sandra Carroll-Cobb

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CHAPTER 3

Fundamentals of Physical Fitness

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COMING UP IN THIS CHAPTER

Define physical activity, physical fitness, and exercise

Identify the benefits of physical activity and fitness

Become familiar with the various components of health and skill fitness

Survey methods of assessing fitness and assess your own fitness level

Apply key training principles

Adapt a fitness program to different environmental conditions

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Physical Fitness, Physical Activity, and Exercise, 1

Question: Does all activity count as exercise?

Not exactly

Physical fitness: ability to carry out tasks with vigor and alertness

Physical activity: any movement of the body

Exercise: a subset of physical activity

Repetitive body movements that have been planned and structured

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Physical Fitness, Physical Activity, and Exercise, 2

Question: Will I really lose years of my life if I’m unfit?

Yes, both physical activity and physical fitness are linked to longer and healthier lives

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Physical Fitness, Physical Activity, and Exercise, 3

Question: Is there any point in exercising if I can’t become super-fit?

Absolutely

Any increase in physical activity will increase your health and fitness

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FIGURE 3-1 PHYSICAL ACTIVITY, EXERCISE, AND PHYSICAL FITNESS

(left) ©Doug Menuez/Getty Images RF; (right): ©Fuse/Getty Images RF

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TABLE 3-1 BENEFITS OF PHYSICAL ACTIVITY

Lower mortality from all causes—that is, active people have lower overall death rates

Better cardiorespiratory functioning and less risk of heart disease and stroke

Lower blood pressure, in some cases enough to reduce or eliminate the need for medication

Better blood fat levels—higher levels of high-density lipoprotein (“good cholesterol”) and lower levels of triglycerides

Lower resting heart rate and blood pressure

Stronger heart and lungs, better blood flow

Less risk of cancer, especially colon cancer and breast cancer

Less risk of type 2 diabetes

Better control of body fat

Better blood sugar and insulin levels

Less need for insulin by people with type 2 diabetes

Less risk of osteoporosis and related fractures

Better bone density

Less risk of falls

Lower risk of gallbladder disease

Better body composition

Less total body fat, particularly abdominal fat

Prevention of weight gain

Maintenance of weight after weight loss

Better mental well-being

Better quality of sleep (active people fall asleep more quickly and sleep more deeply)

Higher self-esteem and better mood

Improvement of mild-to-moderate depression and anxiety

Better performance in work, leisure, and sport activities

Better quality of life and increased ability to live independently for older adults

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Physical Fitness, Physical Activity, and Exercise

Question: Isn’t the “couch potato” thing overblown? I seem to see more people exercising all the time.

More than half of all American adults don’t engage in much activity during their leisure time

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FIGURE 3-2 RATES OF REGULAR LEISURE-TIME PHYSICAL ACTIVITY AMONG AMERICANS

©Ryan McVay/Getty Images RF

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Types of Fitness

Fitness components are typically divided into two major categories:

Health-related fitness: components have a direct effect on health status, disease risk, and day-to-day functioning

Skill-related fitness: components or attributes influence performance levels in various activities and are less directly related to health

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Skill-Related Fitness

Question: How is skill related to fitness?

Agility—change direction in quick and precise manner

Balance—maintain equilibrium

Coordination—synchronize multiple movement patterns in a sequenced, controlled movement

Power—exert maximum force in minimum time

Reaction time—time between stimulus and response

Speed—perform a movement in a short period of time

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Health-Related Fitness, 1

Question: I’m terrible at sports and have no interest in them. Are there other ways to be fit and healthy?

Cardiorespiratory endurance

Muscular strength

Muscular endurance

Flexibility

Body composition

©FogStock/Jennifer Okamoto/FogStock/Getty Images RF

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Health-Related Fitness, 2

CARDIORESPIRATORY ENDURANCE

The ability of the circulatory and respiratory systems to sustain physical activity by supplying oxygen to working muscles

Developed through aerobic activities

Brisk walking

Jogging

Swimming

Cycling

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Health-Related Fitness, 3

MUSCULAR STRENGTH

The ability of a muscle or group of muscles to generate or apply force

Developed through activities that increase muscular strength and endurance

Weight training

MUSCULAR ENDURANCE

The ability of a muscle or group of muscles to sustain an effort for an extended period of time

Like strength, it requires resistance exercises

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Health-Related Fitness, 4

FLEXIBILITY

The ability of a joint to move through its full range of motion

Best maintained through stretching

BODY COMPOSITION

The makeup of your body

Relative amounts of muscle, fat, bone, and other vital tissues

Affected by diet and various types of physical activity

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Assessing Physical Activity and Fitness

Question: Is it safe for anyone to exercise?

It is important to know your current fitness status before beginning a fitness program

Physical Activity Readiness Questionnaire (PAR-Q) (Lab Activity 3-1)

Check with your doctor if:

You answered yes to any of the PAR-Q questions

You are not used to being very active

You are outside the age-range listed (15–69)

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Medical Clearance

Question: My mother-in-law has arthritis in her knees. Is she supposed to do any exercise?

Yes, although it may need to be modified

Physical activity can be beneficial to those with arthritis

She should check with a health care provider

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Assessing General Physical Activity Levels

Question: What do sedentary and active actually mean? I’m busy all the time, so I feel really active.

There is no technique that is both simple and precise by which to judge your overall level of physical activity

Pedometers can provide an approximate measure

Useful for checking your activity level

People who use pedometers tend to have an increase in activity level; they can be a good motivational tool

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TABLE 3-2 PHYSICAL ACTIVITY LEVEL BASED ON PEDOMETER TRACKING

AVERAGE STEPS PER DAY	ACTIVITY LEVEL
Less than 5,000	Sedentary
5,000–7,499	Low active
7,500–9,999	Somewhat active
10,000–12,500	Active
Over 12,500	Highly active

A pedometer can do more than count your steps; it can motivate you to be more active. For best results, set a step goal and keep a step diary.

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FIGURE 3-3 A BASIC PEDOMETER-BASED STEPPING PROGRAM FOR INCREASING PHYSICAL ACTIVITY

bottom): ©Andriy Popov/123RF; (top): ©AP Images/Richard Drew

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Principles of Training, 1

Question: How do I improve my fitness level?

Progressive overload: over time, performance is increased by gradually increasing the overload

Gradual application of increasing amounts of stress on the body during exercise

Overload must be increased gradually

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FIGURE 3-4 PROGRESSIVE OVERLOAD

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Principles of Training, 2

Question: Is there a limit on how fit a person can be?

Yes, human physiology has limits that are influenced by genetics and training

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Reversibility

Question: If I stop exercising for a while, will I lose fitness?

Reversibility: Use it or lose it!

A decrease in activity or inactivity will cause a decline in fitness levels

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Recovery

Question: Is it harmful to my fitness if I work out every day?

With an increase in activity comes the need for rest and recovery

Recovery: the time needed by the body to rebuild and improve tissues weakened from increased activity (overload)

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Specificity

Question: What kinds of activities do I need to do to increase fitness?

The effects of training are directly related to the type of activities in which you participate

Specificity: the body will adapt to the specific types and amounts of stress placed on it

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Individuality

Question: Could everyone be as fit as, say, Lance Armstrong, if they worked hard enough?

We all respond to training differently

Our response depends on overall health, body type, genes, and other factors

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The FITT Formula

FITT formula principles can form a foundation for any exercise program

Frequency

Intensity

Time

Type

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Frequency: How Often

Question: How many times per week should I work out?

It depends on the component you are training, your goals, and your current fitness level

Affected by other aspects of the FITT formula

ACSM guidelines:

Cardiorespiratory endurance training: 3 to 5 days/week

Muscle-fitness training: 2 to 3 days/week

Flexibility training: 2 to 3 days/week

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Intensity: How Hard

Question: How do I know if my workout is hard enough for me?

You must do more than you’re used to doing—trying to reach your target zone and threshold

Target zone: the ideal intensity for achieving maximum benefit from the activity

Threshold: the minimum intensity for achieving specific fitness benefits

Intensity is measured differently for various fitness components

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FIGURE 3-5 TARGET ZONE FOR TRAINING INTENSITY

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Time: How Long

Question: How long should I exercise, per day and per week?

This depends on the fitness components and intensity you choose, the design of your program, and your goals

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Type: Choice of Activities

Question: What is the best kind of exercise?

In FITT, type refers to the kind of activity

The best type of exercise for you is based on the fitness component and the goals related to that component

The best fitness program for you depends on what you want to accomplish

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TABLE 3-3 SUMMARY OF ACSM FITT GUIDELINES

FITNESS COMPONENT	FREQUENCY	INTENSITY	TIME	TYPE
CARDIORESPIRATORY ENDURANCE (see Chapter 4)	3–5 days/week (3 days if vigorous intensity, 5 days if moderate intensity)	Target heart rate zone (lower end for moderate, higher end for vigorous)	20–60 minutes per day for a minimum of 150 minutes per week; one continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate daily exercise	Rhythmic, aerobic exercise of at least moderate intensity that involves large-muscle groups (brisk walking, jogging, cycling, etc.)
MUSCULAR STRENGTH AND ENDURANCE (see Chapter 5)	2–3 nonconsecutive days/week	Enough resistance to cause muscle fatigue after 8–12 repetitions or very light or light intensity for older or previously sedentary individuals	8–20 repetitions/ exercise/set; 2–4 sets/exercise	Resistance activities that utilize a variety of exercises and equipment (shoulder press, curl-up, squat, etc.); the program should include exercises for all major muscle groups
FLEXIBILITY (see Chapter 6)	2–3 days/week, at a minimum	Stretch to the point of mild tightness without significant discomfort	10–30 seconds/ stretch; 2–4 repetitions of each stretch, accumulating 60 seconds/stretch	Stretching exercises involving the major muscle/tendon groups (neck, shoulders, upper back, etc.); best done when muscles are warm

©Comstock Images/Alamy RF

Note: Resistance and repetitions should be adjusted for strength training vs. endurance training.

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Putting Together a Complete Workout

Question: What does a complete workout look like?

Phases of a workout:

Warm-up (5–10 minutes)

Low-intensity activity

Conditioning

Endurance—cardiorespiratory

Resistance—muscular strength and endurance

Cool-down (5–10minutes)

Slower-paced activity

Stretching, after warm-up or cool-down

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Warm-Up and Cool-Down

Question: Why do I sometimes feel a bit dizzy after exercise?

This is related to shifts in blood flow and changes in blood vessels that occur during exercise

You must properly warm up and cool down

Warm-up: 5–10 minutes of low-intensity activity that prepares the body for exercise

Cool-down: 5–10 minutes of slower-paced activity that helps the body transition to a normal resting state

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TABLE 3-4 WARM-UPS AND COOL-DOWNS SUMMED UP

WARM-UP	COOL-DOWN
5–10 minutes of low- to moderate-intensity aerobic and muscular-endurance activities	5–10 minutes of low- to moderate-intensity aerobic and muscular-endurance activities
Perform before a training session	Perform after a training session
Purposes: Increase core body and muscle temperature Redirect blood flow to working muscles Gradually increase heart and breathing rate Reduce the chance of after-exercise muscle soreness or stiffness	Purposes: Gradual recovery of heart rate Gradual reduction of blood pressure Redistribution of blood flow Removal of metabolic end products such as carbon dioxide from muscles used during the conditioning phase

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Putting Together a Complete Program, 1

Question: What is the best weekly exercise routine for health?

Investigate the different ways to plan a routine

Examples are given in Figure 3-6

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FIGURE 3-6 SAMPLE FITNESS PROGRAM DESIGN—EXAMPLE 1

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FIGURE 3-6 SAMPLE FITNESS PROGRAM DESIGN—EXAMPLE 2

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FIGURE 3-6 SAMPLE FITNESS PROGRAM DESIGN—EXAMPLE 3

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Putting Together a Complete Program, 2

Question: I don’t exercise at all, and I’m crazy busy. Does any amount of activity help, even 5 minutes?

Yes, any activity is better than none

Be active during your daily routine

Park far away from your destination

Take the stairs

Walk during your lunch or breaks

Stretch while you watch TV

Walk short distances instead of driving

Do active chores

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Other Considerations When You’re Starting a Fitness Program

Clothes and safety gear

Exercise equipment and facilities

Weather

Heat

Cold

Air quality

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Clothing and Safety Gear, 1

Question: Are some kinds of clothes really better for exercising than others, or is it all just a sales gimmick?

Loose-fitting, comfortable clothing is probably sufficient

Wicking properties

Light-colored/reflective clothes at night

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Clothing and Safety Gear, 2

Question: Do I need different shoes for different activities? That’s way too expensive.

Probably not

Get a good shoe that will meet your needs

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Clothing and Safety Gear, 3

Question: Do knee pads help that much? I think they look goofy.

Yes, for some activities safety equipment is necessary

Common safety equipment includes:

Elbow and wrist guards; knee pads

Helmets

Eye protection

Mouth guards

Athletic supporters/cups

Sports bras

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Exercise Equipment and Facilities, 1

Question: What’s the best type of home exercise equipment?

Equipment that you will use

Research your options

Consider your personal preferences

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Exercise Equipment and Facilities, 2

Question: Should I join a gym?

Things to consider:

Location and hours

Environment

Equipment and classes

Staff

Amenities

Cost and policies

Trials offered

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TABLE 3-5 POPULAR HOME EXERCISE EQUIPMENT OPTIONS

MOTORIZED TREADMILL (needs approximately 25 square feet of space)	Good for improving cardiovascular fitness and lower-body muscle tone. Most allow changes in speed and incline to change exercise intensity. Lower impact than walking or running outdoors. Cost ranges from $500 to $1,500.
STATIONARY CYCLE (needs approximately 10 square feet of space)	Provides nonimpact aerobic training. Many have devices for increasing intensity as well as measuring distance, speed, and calories burned. Some can simulate road, mountain, or racing conditions. Recumbent bikes may be more comfortable for people with back problems or those who are large. Cost ranges from $100 to $1,200.
ELLIPTICAL TRAINER (needs approximately 20 square feet of space)	Good for improving cardiovascular fitness and upper- and lower-body muscles. Lower impact than a treadmill; may be a good choice for people with knee problems. Cost ranges from $500 to $3,000.
STAIR-CLIMBING MACHINE (needs approximately 15 square feet of space)	Good for improving cardiovascular fitness and leg strength with less stress to knees. Many have monitors that display steps per minute, time, and calories burned. Some allow for increasing resistance. Cost ranges from $200 to $700.
CROSS-COUNTRY SKI MACHINE (needs approximately 20 square feet of space)	Helps to develop cardiovascular fitness and muscle tone in legs and arms. Most include heart monitors. Some allow increase in incline ability to increase intensity. Cost is about $300 and up.
ROWING MACHINES (needs approximately 15 square feet of space)	Good for upper- and lower-body workout. Requires considerable coordination since limbs are doing opposite movements. Not for those with back problems. Cost ranges from $500 to $1,500.
HOME GYM (ALL-IN-ONE WEIGHT MACHINE) (needs approximately 25 square feet of space)	Provides a variety of strength-training options. Designed to make setup and changing of weights easier. Cost ranges from $200 to $3,000, depending on features.

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TABLE 3-6 FREE AND LOW-COST EXERCISE ALTERNATIVES

Don’t have money to spend on a health club? Look into these free and low-cost exercise alternatives.

FREE	$	$$
Take advantage of day-to-day opportunities. Park away from buildings and walk the parking lot instead. Take the stairs, play with your kids, and step up the pace of your housework. The key is to increase your heart rate. Take a daily walk or run. See Chapters 5 and 6 for some exercises that use your own body weight for resistance. For additional resistance, try canned goods, milk jugs filled with sand or water, or bags of potatoes.	Try dumbbells. They come in a variety of sizes and are relatively low in cost. Use resistance bands and tubes to achieve a variety of resistance levels for low cost. Try jumping rope for a “blast from the past” and a great workout. Download or stream exercise videos, which cater to many interests and fitness levels.	Explore your local recreation department. Many offer classes and programs at cheaper rates than do health clubs. Buy used equipment, especially if you’re just experimenting with an activity. Some sporting goods stores sell used equipment. You can also often find items for sale in your local newspaper.

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Weather, 1

Question: Is exercising in hot and humid conditions unsafe?

Consider the heat index

Exercise during a cooler part of the day

Wear appropriate clothing

Wear a light-colored hat and sunglasses

Consider safety gear

Use sunscreen

Take frequent breaks and stay hydrated

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FIGURE 3-7 HEAT INDEX

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Weather, 2

Question: How much water should I drink during a workout? Are sports drinks a good option?

It is best to develop a personal hydration plan that fits your sweat rate, exercise intensity, and environmental conditions

For workouts of less than an hour, water is best

For long or particularly intense workouts, sports drinks can replace sodium, potassium, and other electrolyte loss

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TABLE 3-7 HYDRATION RECOMMENDATIONS FOR EXERCISE

HYDRATION BEFORE EXERCISE	HYDRATION DURING EXERCISE	HYDRATION AFTER EXERCISE
Drink about 16–20 fluid ounces 4 hours before exercise Drink about 8–12 fluid ounces 10–15 minutes before exercise	3–8 fluid ounces water every 15–20 minutes when exercising less than 60 minutes* 3–8 fluid ounces sports beverage every 15–20 minutes when exercising more than 60 minutes*	Weigh yourself before and after exercise and replace fluid losses Drink 20–24 fluid ounces for every 1 pound lost

*Do not exceed one quart/hour during exercise.

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Weather, 3

Question: Is it bad for you to run in cold air?

It is safe for most people, but it could be a problem for some with high blood pressure or other heart-related problems

Dress in layers

Be aware of the wind chill index, or wind chill factor

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FIGURE 3-8 WIND CHILL INDEX

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TABLE 3-8 TEMPERATURE-RELATED PROBLEMS, SIGNS, AND TREATMENTS, 1

HEAT PROBLEMS

WHAT IT IS	WHAT IT LOOKS LIKE	WHAT TO DO
HEAT CRAMPS
Muscle pains and spasms due to loss of moisture and salt caused by heavy sweating; an early signal that the body is having difficulty with the heat.	Moderate to severe muscle pains and spasms, typically in the abdomen, arms, or legs.	Help the heated person: Have the person rest in a cool place in a comfortable position. The person should lightly stretch cramped areas and rehydrate by slowly drinking water—½ glass every 15 minutes. Avoid alcoholic and caffeinated beverages.
HEAT EXHAUSTION
A mild form of shock, which usually occurs upon heavy exertion in hot, humid places where body fluids are lost through heavy sweating. Blood flow to the skin increases, causing a decrease in blood flow to vital organs. If left untreated, may lead to heat stroke.	Cool, moist, pale, or flushed skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion. Body temperature near normal.	Help the heated person: Get the person out of the heat and to a cooler place to rest. Remove or loosen tight clothing and apply cool, wet cloths. The person should rehydrate by slowly drinking water—½ glass every 15 minutes. Avoid alcoholic or caffeinated beverages. Rest in a comfortable position and watch for changes in condition.

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TABLE 3-8 TEMPERATURE-RELATED PROBLEMS, SIGNS, AND TREATMENTS, 2

HEAT PROBLEMS

WHAT IT IS	WHAT IT LOOKS LIKE	WHAT TO DO
HEAT STROKE
A life-threatening condition that occurs when the body’s temperature-control system stops working and sweat (which cools the body) is no longer produced. High temperatures can lead to brain damage and death.	Hot, red skin; changes in consciousness; rapid, weak pulse; rapid, shallow breathing. Body temperature can be as high as 105°F. Skin may feel dry, unless there is sweating from heavy work or exercise.	Call 9-1-1 and help the heated person: Move the person to a cooler place to lie down; quickly cool the body by immersing in a cool bath, by wrapping in cool wet sheets and fanning the body, or in any other way possible. ALSO: Watch for signs of breathing difficulties. Do not give anything to drink if there is vomiting or changes in consciousness.

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TABLE 3-8 TEMPERATURE-RELATED PROBLEMS, SIGNS, AND TREATMENTS, 3

COLD PROBLEMS

WHAT IT IS	WHAT IT LOOKS LIKE	WHAT TO DO
HYPOTHERMIA
Abnormally low body temperature due to prolonged exposure to cold, causing the body to lose heat faster and eventually to use up the body’s stored energy; likely in very cold temperatures but can occur at cool temperatures above 40 degrees Fahrenheit if the person is chilled from rain or sweat or submerged in cold water.	Shivering, exhaustion, confusion and memory loss, fumbling hands, slurred speech, and drowsiness. In severe cases, unconsciousness, weak pulse, and faint breathing. A body temperature below 95degrees Fahrenheit indicates an emergency requiring immediate medical attention.	Seek medical help. If medical care is not available, help the chilled person: Get the person to a warm room or shelter; remove any wet clothing; warm the center of the body first—including the chest, neck, head, and groin—using an electric blanket, skin-to-skin contact, layers of clothing and blankets, or any means possible. The person should drink warm beverages except those containing alcohol or caffeine. Also: Keep the person wrapped warmly, including the head and neck, even after temperature begins to rise, and get medical attention as soon as possible. If the person is unconscious, check for breathing and pulse. Perform CPR if warranted while warming.
FROSTBITE
Injury caused by freezing, most often affecting the nose, ears, cheeks, chin, fingers, or toes; causes a loss of feeling and color in the affected area and can lead to permanent damage; severe cases may require amputation. Note: Hypothermia is a more serious medical condition and should be treated prior to any suspected frostbite.	First signs are redness or pain; additional signs include white or grayish-yellow skin, firm or waxy-feeling skin, and numbness.	Seek medical help. If medical care is not available, help the chilled person: Get the person to a warm room or shelter. The person should avoid walking on frostbitten feet and toes if possible; do not rub them with snow or massage; warm the affected area by immersing in warm—not hot—water or by using body heat; avoid warming with heating pads, lamps, or the heat from stoves, fireplaces, or radiators as this may unintentionally burn numbed skin.

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Air Quality, 1

Question: Can I exercise on smoggy days?

Special precautions may be necessary

The air quality index (AQI) rates daily air quality and indicates if there is a risk to health

Measures five different pollutants

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Air Quality, 2

Tips for exercising in areas with poor air quality:

Avoid congested streets

Work out in the early morning or late evening

Avoid combinations of high temperatures, high humidity, and high AQI

Exercise indoors if possible

Exercise at a lower intensity if needed

Seek medical attention if you have difficulty breathing or other symptoms

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FIGURE 3-9 AIR QUALITY INDEX

(left): ©trekandshoot/iStock/Getty Images RF; (middle): ©Thinkstock/Getty Images RF; (right): ©Patrick Clark/Getty Images RF.

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Injury Prevention and Management, 1

Question: If a person is not physically active at all but would like to be, what is the best way to start?

Start slowly

Research what activity would be right

Choose activities appropriate for your fitness level

Increase activity duration before switching to activities that take more effort

Use correct safety gear and choose a safe place

See a health care provider if necessary

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Injury Prevention and Management, 2

Question: Is ice or heat better for a sprain? And what can I do about sore muscles?

Ice is often the best initial treatment for a sprain

Prevention is always best

Most exercise injuries are caused by overuse

Massage sore muscles gently

Engage in low-intensity movement

Take an over-the-counter pain medication

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TABLE 3-9 COMMON ACTIVITY-RELATED INJURIES

ANKLE SPRAIN	A sprain is a stretching or tearing of ligaments. Ankle sprain most often occurs when the foot turns inward, damaging the tissues on the outside of the ankle.
GROIN PULL (STRAIN); HAMSTRING STRAIN	A strain is a stretching or tearing of a muscle or tendon. Groin strains most often occur when pushing off in a side-to-side motion causes damage to the inner thigh. Strains of the hamstring (the collection of muscles that form the back of the thigh) are typically caused by movements that lead to overstretching of the muscles.	For immediate care of sprains and strains, use the PRICE method: Protection: Protect the joint from further injury. Rest/restriction of activity: Choose alternative activities that do not place additional stress on the injured area. Ice: Cold reduces inflammation; use ice 15–20 minutes every couple of hours for the first 24–48 hours or until the swelling subsides. Compression: Use an elastic bandage to apply compression in order to reduce swelling, being careful not to wrap too tightly and hinder circulation. Elevation: Elevate the injured area above the heart (especially at night) to help reduce swelling. Over-the-counter medications may be helpful for minor pain relief. See a doctor if there is excessive swelling or pain.
SHIN SPLINTS	Pain in the shins is most often caused by the trauma of continued running on hard pavement.	Rest Ice Over-the-counter pain medication, if needed
KNEE INJURIES	A number of knee injuries can result from overuse, improper exercise, or mishaps. The most common injury is the anterior cruciate ligament (ACL) tear, which typically occurs as a result of sudden stops, sudden changes in direction, or the knee being hit from the side.	If an ACL tear is suspected, see a doctor. ACL tears can be serious. Complete tears require surgery.

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