Chapter 14: Exercise for Health and Fitness

Core Concepts in Health 16th ed.

==Physical fitness:== set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort.
==Cardiorespiratory endurance:== the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity.
==Muscular strength:== the amount of force a muscle can produce with a single maximum effort.
==Muscular endurance:== the ability to resist fatigue and sustain a given level of muscle tension—that is, to hold a muscle contraction for a long time or to contract the muscle repeatedly.
==Flexibility:== the ability to move joints through their full range of motion.
==Target heart rate zone:== the range of rates at which you should exercise to obtain cardiorespiratory benefits.
==Exercise frequency:== the number of days per week a person exercises, varies with fitness component and personal goals.
==Exercise intensity:== boosts its health benefits as well. Developing cardiorespiratory endurance requires raising the heart rate above normal.

Walking, jogging, running, swimming, bicycling, and aerobic dancing.
- racquetball, tennis, basketball, and soccer, are good if the skill level and intensity are sufficient to provide a vigorous workout
Improves the functioning of the heart and the ability of the cardiorespiratory system to carry oxygen to body tissues.
- Healthy arteries, Improved sexual functioning and general vitality

Curl-ups and push-ups, several times a week
Exerting force against a significant resistance (weights, exercise machines, or one’s own body weight)
Isometric (static) exercises: apply force without movement
Isotonic (dynamic) exercises: apply force with movement in weight-training; using barbells, dumbbells, weight machines, and body weight, as in push-ups or curl-ups.

The guidelines recommend that 90 minutes of physical activity per day may be necessary to prevent weight gain, lose weight, or maintain weight loss.

Endurance exercise and strength training lead to a better balance of lipid (fat) levels by increasing high-density lipoproteins and reducing low-density lipoproteins and triglycerides.
High levels of HDL and low levels of LDL are associated with lower risk of CVD.

Drink at least 16 ounces of fluid 2–4 hours before exercise and then drink enough during exercise to match fluid loss in sweat.
- For workouts lasting less than 60 to 90 minutes, cool water is an appropriate fluid replacement.
For longer workouts, a sports drink that contains water and small amounts of electrolytes (sodium, potassium, and magnesium) and simple carbohydrates is recommended.
Dehydration Problems
- Heat exhaustion.
- Heat cramps.
- Heatstroke.
- Seizures due to electrolyte loss.
- Low blood volume.
- Kidney failure.
- Coma.