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6: Fitness

Your Health Today, 6th 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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Benefits of Physical Activity and Exercise

Physical activity: activity that requires any type of movement

Exercise: structured, planned physical activity, often used to improve fitness

People who are active are healthier than those who do not exercise

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Benefits of Physical Activity and Exercise (2)

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

Department of Health and Human Services (HHS) issued physical activity guidelines in 2008

150 minutes (2 hours and 30 minutes) of moderate-intensity exercise each week

75 minutes (1 hour and 15 minutes) of vigorous-intensity exercise

An equivalent amount of both moderate-intensity and vigorous-intensity exercise

Aimed at promoting and maintaining health and preventing chronic diseases and premature mortality

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General Guidelines for Physical Activity (2)

American College of Sports Medicine (ACSM) issued similar guidelines in 2013

Moderate-intensity exercise for at least 30 minutes on five 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 three 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 Activities

Light-Intensity	Moderate-Intensity	Vigorous-Intensity
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

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Components of Health-Related Fitness

Fitness training programs can improve each of the components of health-related fitness

Cardiorespiratory fitness

Musculoskeletal fitness (muscular strength, muscular endurance, flexibility)

Body composition

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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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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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

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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Table 6.2 Heart Rate Formulas

Standard THR formula for men and women:

To find maximum heart rate (MHR), subtract age from 220

For a 20-year-old: 220 − 20 = 200

For the target low, multiply MHR by low-intensity percentage

Target low for a 20-year-old: 200 × 0.70 = 140

For the target high, multiply MHR by high-intensity percentage

Target high for a 20-year-old: 200 × 0.85 = 170

Gulati heart rate formula for women:

To find maximum heart rate (MHR), subtract 88% of age from 206

For a 20-year-old: 206 − 18 = 88 [88% of 20 = 17.6]

For the target low, multiply MHR by low-intensity percentage

Target low for a 20-year-old: 188 × 0.70 = 132 (rounded)

For the target high, multiply MHR by high-intensity percentage

Target high for a 20-year-old: 188 × 0.85 = 160 (rounded)

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Cardiorespiratory Training (2)

Time: sessions should last 30 minutes on average

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)

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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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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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

Measured in repetitions

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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 than other types

Ectomorphic: tall, thin

Endomorphic: short, fat

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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

Pilates

Unstable surfaces; resistance cords; stability balls

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Gaining Weight and Muscle Mass Safely

Combine physical activity, particularly strength training, with a high-calorie diet

Gaining a pound of muscle and fat requires about 3,000 extra calories

To build muscle, consume 700 to 1,000 calories a day above energy needs

A gain of a half pound a week is reasonable

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Drugs and Dietary Supplements

Some people attempt muscle gain through drugs and supplements

Most are expensive and ineffective, some are dangerous, and some are illegal

Protein supplements can provide additional protein to a balanced diet, but most Americans already get more than enough protein

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Developing a Strength Training Program

Guidelines for safe and effective exercise:

Warm up

Do not hold your breath or hyperventilate

Hold weights close to your body, and do not arch your back

Make sure equipment pins and collars are correctly in place

Lift weights with a slow and steady cadence

Use a spotter when using free weights

Allow 48 hours between training sessions using the same muscle groups

Inhale when muscles are relaxed; exhale as you begin lifting

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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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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: therapeutic exercise that causes a stretch reflex in muscles

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Developing Your Own Flexibility Program

ACSM recommends stretching for all the major joints

Neck, shoulders, upper back and trunk, hips, knees, ankles

2 to 3 days a week or more

Stretch to a point of mild discomfort (not pain), hold for 10 to 60 seconds; and do 2 to 4 repetitions

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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Body Composition

Body composition: relative amounts of body fat and lean body mass

Recommended proportion, expressed as percent body fat: 21–35% for women and 8–24% for men

Two types: essential fat and storage fat

Storage fat is further subdivided into visceral fat (in the abdomen) and subcutaneous fat (just under the skin)

Too much storage fat is associated with overweight and obesity, heart disease, diabetes, and cancer

Increased physical activity can help you control body weight, trim body fat, and build muscle tissue

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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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Table 6.3 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 two to three 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: Adapted from 2008 Physical Activity Guidelines for Americans, Department of Health and Human Services, 2009, www.health.gov/paguidelines; “Position Stand: Progression Models in Resistance Training for Healthy Adults,” American College of Sports Medicine, 2009, Medicine & Science in Sports & Exercise, 41 (3), pp. 687–708; ACSM’s Guidelines for Exercise Testing and Prescription, American College of Sports Medicine, 2014, Baltimore: Lippincott Williams & Wilkins.

Falling Out of Shape

Stopping exercise for two weeks can lead to reduced cardiovascular fitness, lean muscle mass, and muscle insulin sensitivity

For two months or longer can cause total loss of fitness gains

Improving Your Health through Moderate Physical Activity

Make daily activities more active

As little as getting up to change the TV channel

Walk for fitness

Inactive people take 2,000 to 4,000 steps per day

10,000 steps (about 5 miles) per day controls weight

Take the stairs

Excellent for improving leg strength, balance, and fitness

Twice as taxing to heart and lungs as walking

Improving Your Health through Moderate Physical Activity (2)

Get the most from cardio exercise equipment

Try to consistently use the same model and brand

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

Improving Your Health through Moderate Physical Activity (3)

Try exergaming and other replacements for sedentary technology

Replace television, computer time, and traditional video games with physical activities that are fun and engaging

Exergaming uses video games to enhance physical activity

Can track calories burned and progress over time

Fitness video games should not be considered a substitute for active outdoor play and physical activity

Keep track with fitness apps

Fitness Trends

Popular trends in 2016:

Kettlebells

TRX Rip Trainer

Parkour

Rebound

Mechanical surfboards

Virtual reality fitness

Group treadmilling

Health and Safety Precautions

Begin with proper warm-up and cool-down activities

Recognize forms of fatigue and overexertion

Know how to treat soft tissue injuries by using the acronym, R-I-C-E

Rest

Ice

Compression

Elevation

Effects of Heat and Cold on Exercise and Physical Activity

How to adjust for environmental conditions that affect physical activity:

Heat: wet head or body with cold water, and take in extra fluids before activity

Cold: dress in several thin layers, and take in extra fluids before activity

Hypothermia: dangerously low body temperature

Table 6.4 Heat-Related Disorders

Heat Disorder	Cause	Symptoms	Treatment
Heat cramps	Excessive loss of electrolytes in sweat; inadequate salt intake	Muscle cramps	Rest in cool environment; drink fluids; ingest salty food and drinks; get medical treatment if severe
Heat exhaustion	Excessive loss of electrolytes in sweat; inadequate salt and/or fluid intake	Fatigue; nausea; dizziness; cool, pale skin; sweating; elevated temperature	Rest in cool environment; drink cool fluids; cool body with water; get medical treatment if severe
Heat stroke	Excessive body temperature	Headache; vomiting; hot, flushed skin (dry or sweaty); elevated temperature; disorientation; unconsciousness	Cool body with ice or cold water; give cool drinks with sugar if conscious; get medical help immediately

Source: Adapted from Nutrition for Health, Fitness and Sport, 9th ed., by M.H. Williams, 2013, New York: McGraw-Hill.

Exercise for People with Disabilities

Physical activity and exercise are especially beneficial for people with disabilities and chronic health problems

Counteract detrimental effects of bed rest and sedentary living patterns

Maintain optimal functioning of body organs or systems

Physical Activity for Life

Make a commitment to change

Precontemplation and contemplation stages: the biggest challenges are barriers to exercise

Preparation stage: assess yourself

Action stage: set achievable and sustainable goals

Maintenance stage: when you have been physical active almost every day for at least six months

Termination stage: exercise has become entrenched as a lifelong behavior

Use social and community support

In Review

What is fitness?

What are the benefits of physical activity and exercise?

How much should you exercise?

What are the components of health-related fitness?

How can you improve your health through moderate physical activity?

What special exercise-related considerations and precautions are important for health and safety?

What strategies can help you be physically active throughout your life?