© 2009 McGraw-Hill Higher Education. All rights reserved. 1 Chapter Eight Fitness: Physical Activity for Life Fitness: Physical Activity for Life

© 2009 McGraw-Hill Higher Education. All rights reserved.

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Chapter EightChapter Eight

Fitness:

Physical Activity for Life

Fitness:



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Fitness TermsFitness Terms• Physical Activity: activity that requires

any type of movement• Exercise: structured, planned physical

activity, often used to improve fitness levels

• 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 Exercise• People who are active are healthier

than those who are do not exercise.• Benefits from exercise include:

• Physical benefits of improved functioning of body systems

• Cognitive benefits of processing information more quickly

• Psychological and emotional benefits by reducing stress levels and influencing mood

• Spiritual benefits by connecting with yourself, with others, and with nature.


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Health Risks and Physical Inactivity


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Guidelines for Physical Activity and Exercise

• The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) issued updated guidelines for promoting and maintaining health and preventing chronic diseases.

• Recommendations include:• Minimum of 30 minutes of moderate-intensity aerobic

(endurance) activity 5 days per week for all healthy adults aged 18 – 65 or

• 20 minutes of vigorous-intensity aerobic activity 3 days a week

• Guidelines also include recommendations for improving muscle strength and endurance.

See Metabolic equivalents (MET) of Common Physical Activities, Table 8.1


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Components of Health-Related Fitness

There are five components of fitness that help establish health benefits:

• Cardiorespiratory Fitness• Muscular Strength• Muscular Endurance• Flexibility• Body Composition


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Cardiorespiratory Fitness• Ability of the heart and lungs to efficiently

deliver oxygen and nutrients to the body’s muscles and cells via the bloodstream

• Benefits include:• Increase in oxygen –carrying capacity of the blood• Improved extraction of oxygen from blood to muscles• Increase in the amount of blood the heart pumps with

each heart beat• Increased speed of recovery to resting heart rate• Decreased resting heart rate, heart rate at any work

level, and blood pressure• Improved muscle and liver function


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FITT

• The FITT acronym provides a basis for a fitness workout plan.

• Frequency: ideally 3 times per week• Intensity: reaching target heart rate (THR)

zone • Time: 15-60 minutes; 30 minutes is a good

average• Type of activity: 2 types of aerobic exercise

– Those that require sustained intensity with little variability in heart rate response, such as running and rowing

– Those that involve “stop and go” activities and do not maintain continuous exercise intensity, such as basketball, soccer, and tennis

See Highlight on Health, Calculate Your Target Heart Rate Zone Using the Heart Rate Reserve Method


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Muscle Strength• Muscular Strength: the capacity of the

muscle to exert force against resistance

• Benefits include:• Increased body mass• Increased bone density• Improved glucose

metabolism• Decreased anxiety

and depression

© Jupiter Images/Image Source


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Muscle Endurance

• Muscular Endurance: the capacity of the muscle to exert force repeatedly over a period of time

• Benefits include:• Improved posture • Reduction of low back pain• Ability to perform your daily routines

with greater ease• Allows you to look and feel better


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Developing a Strength Training Program

• ACSM and AHA recommend training 2-3 times each week and 8-10 exercises using 8-12 repetitions for each exercise.

– Warm up– Breathe rhythmically– Protect your back– Pay attention to safety– Lift with slow, steady cadence through full range

of motion– Use a spotter– Allow 48 hours between sessions


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Flexibility• Ability of joints to move through the

full range of motion

• Benefits include:• Maintains posture and balance• Makes movement easier and more

fluid• Lowers the risk of back injuries

• Much of the loss of flexibility that results from aging can be reduced by stretching programs.


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Stretching Programs

• There are four types of stretching programs

• Passive Stretching (partner applies pressure, producing a stretch beyond what you could do on your own)

• Static Stretching (stretching until your feel tightness and holding stretch for 30-60 seconds)

• Ballistic Stretching (stretching the muscle by bouncing rapidly; recommended for experienced athletes only)

• Proprioceptive neuromuscular facilitation (therapeutic exercise causing a stretch and used for rehabilitation of injured muscle)


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Body Composition

• The relative amounts of fat and fat-free mass in the body

• The relative amount of body fat has an impact on overall health and fitness

• Too much body fat could have the following effects:

• Obesity• Heart disease• Diabetes• Different forms of cancer

• More physical activity can help you control body weight, trim body fat, and build muscle tissue.


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How Can You Improve Your Health Through Moderate

Physical Activity?• Make your daily activities more active

• Walk more• Take the stairs• Try exercise gaming

• Incorporate the 10,000 Steps Program

• 10,000 steps is equivalent to 5 miles

• Walking 10,000 steps expends 300-400 calories

• Use a pedometer to count yoursteps © The McGraw-Hill Companies, Inc./Lars

A. Niki


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Health and Safety Precautions to Consider

Before Exercising• 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


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Effects of Environmental Conditions

• Environmental conditions require an adjustment of physical activity.

• Altitude (less intense activity and shorter duration, increase fluid intake, add carbohydrates to small frequent meals)

• Heat (wet head or body with cold water, take in extra fluids before activity)

• Cold (dress in several thin layers, take in extra fluids before activity)

• Air pollution (exercise early in the morning, avoid areas near vehicle traffic, pay attention to smog alerts, move exercise indoors during severe conditions)


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Exercise for Special Populations

• Exercise for Children and Adolescents• The Surgeon General recommends that

children get 60 minutes of exercise everyday

• Exercise for Persons with Disabilities• Immobility or inactivity may aggravate the

original disability and increase secondary health problems

• Exercise for Older Adults• Regular supervised physical activities can

improve physical functioning and enhance the quality of life for older adults


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• Several key factors help people make physical activity a lifetime event.

• Make a commitment to change.

– Assess yourself– Set achievable and

sustainable goals

• Use social and community support.

See Highlight on Health, Strategies for Overcoming Barriers to Physical ActivitySee Public Health in Action, Creating Activity-Friendly Communities

© Royalty-Free/Corbis


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© 2009 McGraw-Hill Higher Education. All rights reserved. 1 Chapter Eight Fitness: Physical Activity for Life Fitness: Physical Activity for Life