exam 1 chapters 1-6 exam guide and notes

chapter 1
HELP Philosophy

• The HELP Philosophy is a basis for a healthy lifestyle and is introduced as a personal philosophy that emphasizes HEALTH to promote behaviors that enhance health.

• Key points:

  • EVERYONE can benefit from healthy lifestyles, but a lack of equity creates disparities (inequities in health outcomes).

  • Healthy behaviors are most effective when practiced for a LIFETIME.

  • Healthy lifestyles should be based on PERSONAL needs and interests.

• Source: The HELP Philosophy described as the foundation for concept understanding in Concept 1.

National Health Goals (Healthy People 2030) and Lifespan Concepts

• Major emphases of Healthy People 2030:

  • Attain healthy lives, free of preventable disease, injury, and premature death.

  • Eliminate disparities and achieve health equity.

  • Create healthy social, physical, and economic environments.

  • Promote health and wellness at all stages of life.

• Lifespan: the number of years you live (life expectancy).

• Healthspan: the number of healthy years in your life.

• Relationship:

  • Healthspan is the span of life lived in good health; Lifespan is the total years lived. A simple relation is:
    \text{Healthspan} \leq \text{Lifespan}.

• Source: Healthy People 2030 goals and definitions of lifespan/healthspan.

Health and Wellness: Core Concepts

• Health:

  • “A state of complete physical, mental, and social well-being”.

  • A general state free from illness, disease, and debilitating conditions.

• Wellness:

  • The positive component of optimal health.

  • Reflected in a sense of well-being, optimal functioning, health-related quality of life, meaningful work, and contributing to society.

• Wellness vs illness: wellness exists on a continuum with illness; healthy lifestyles contribute to reductions in illness risk and enhancements in wellness.

• Wellness is multidimensional, integrating several areas of life beyond merely the absence of disease.

The Dimensions of Health and Wellness

• The dimensions include:

  • Physical

  • Emotional/mental

  • Intellectual

  • Social

  • Spiritual

• Each dimension contributes to optimal health and wellness; all are interrelated.

• Figure reference: Wellness dimensions are integrated and collectively influence overall well-being.

Table 2: Definitions of Health and Wellness Dimensions (Key Points)

• Physical health:

  • Freedom from illnesses that affect physiological systems (heart, nervous system, etc.).

  • A person with physical health has adequate physical fitness and physical wellness.

• Physical wellness:

  • Ability to function effectively in daily work and leisure.

  • Includes good physical fitness and useful motor skills; usually described as fit rather than unfit.

• Emotional/mental health:

  • Freedom from emotional/mental illnesses (e.g., clinical depression).

  • Goals for the nation’s health refer to mental rather than emotional health and wellness; however, they are conceptually the same.

• Emotional/mental wellness:

  • Ability to cope with daily circumstances and manage personal feelings positively.

  • Generally described as happy rather than depressed.

• Intellectual health:

  • Freedom from illnesses that affect learning and brain function.

  • Also includes intellectual wellness.

• Intellectual wellness:

  • Ability to learn and use information to enhance daily living and functioning.

  • Generally described as informed rather than ignorant.

• Social health:

  • Freedom from illnesses/conditions that limit functioning in society (antisocial pathologies).

• Social wellness:

  • Ability to interact with others and form meaningful relationships that improve quality of life for all involved (including self).

  • Described as involved rather than lonely.

• Spiritual health:

  • The wellness dimension that is often based on belief systems and values.

• Spiritual wellness:

  • Ability to establish a values system and act on beliefs; to carry out meaningful lifetime goals.

  • Often based on belief in a force greater than the individual that helps improve quality of life for all.

  • Described as fulfilled rather than unfulfilled.

Table 3: The Dimensions of Wellness – Positive vs Negative States

• Physical: Negative = Unfit; Positive = Fit.

• Emotional/mental: Negative = Depressed; Positive = Happy.

• Intellectual: Negative = Ignorant; Positive = Informed.

• Social: Negative = Lonely; Positive = Involved.

• Spiritual: Negative = Unfulfilled; Positive = Fulfilled.

• This table illustrates how each dimension can be framed on a spectrum from negative to positive, guiding wellness assessment.

Achieving Wellness

• Wellness is the product of healthy lifestyles, just as fitness is the product of regular exercise.

• Wellness reflects both:

  • How one feels about life (perceived well-being).

  • How one functions effectively in daily activities.

Figure 4: The Integration of Wellness Dimensions

• The diagram emphasizes that wellness emerges from the integration of five dimensions: Spiritual, Social, Emotional/Mental, Intellectual, and Physical.

• Each dimension contributes to overall wellness; balance among dimensions supports optimal functioning.

• Practical takeaway: interventions should address multiple dimensions to enhance overall wellness, not just one.

Physical Fitness: Core Concept

• Physical fitness is a multidimensional state of being.

• Definitions:

  • Body’s ability to function efficiently and effectively.

  • Related to, but distinct from, physical health and wellness.

• Fitness relates to the ability to:

  • Work effectively

  • Enjoy leisure time

  • Resist hypokinetic diseases (conditions due to too little activity)

  • Meet emergency situations

Dimensions of Physical Fitness

• Health-related fitness (6 dimensions):

  • Body composition

  • Cardiorespiratory endurance

  • Flexibility

  • Muscular endurance

  • Power

  • Strength

• Skill-related fitness (5 dimensions):

  • Agility

  • Balance

  • Coordination

  • Speed

  • Reaction time

• Nonperformance dimensions (2):

  • Metabolic fitness

  • Bone integrity

Health-Related Physical Fitness: Six Dimensions

• Body composition: proportion of fat mass to lean mass.

• Cardiorespiratory endurance: the ability of heart and lungs to supply oxygen during sustained activity.

• Flexibility: range of motion around joints.

• Muscular endurance: ability of a muscle or group to perform repeated contractions over time.

• Power: the rate of doing work; strength combined with speed.

• Strength: maximal force a muscle or muscle group can produce.

Skill-Related Physical Fitness: Five Dimensions

• Agility: ability to change body position efficiently.

• Balance: maintaining body position, especially during movement.

• Coordination: integration of eye, hand, and body movements.

• Speed: rapid movement of the body or parts of it.

• Reaction time: time elapsed between stimulation and the start of the reaction.

Other Dimensions of Physical Fitness

• Metabolic fitness:

  • An assessment of total fitness that relates to reduced risk of chronic diseases.

• Bone integrity:

  • The health and strength of bones.

Functional Fitness

• Functional fitness is the ability to perform activities of daily living (ADLs).

• For adults: ability to perform work, household tasks, and leisure activities without undue fatigue.

• For kids: ability to perform in school and during leisure activities without undue fatigue.

• For older adults: ability to sustain independent living and minimize fall risk.

Using Self-Management Skills

• Self-management involves self-assessments to identify areas for improvement in health, wellness, and fitness.

• Steps:

  • Collect and evaluate personal information.

  • Use the information to help create a plan.

  • Determine your wellness status, risk factors, attitudes, and health behavior patterns.

• Practical application: these assessments guide goal setting, program design, and monitoring progress toward improved health and wellness.

Connections, Implications, and Practical Takeaways

• Equity and disparities: Healthy People 2030 emphasizes eliminating disparities; practice should consider different personal contexts and resources.

• Lifetime orientation: wellness and healthy lifestyle choices should be sustainable across the lifespan, not short-term fixes.

• Multidimensional approach: effective health promotion targets multiple dimensions (physical, emotional, intellectual, social, spiritual) and both health-related and skill-related fitness components.

• Self-management as a tool: ongoing self-assessment and reflection enable personalized planning and accountability.

• Real-world relevance: functional fitness aligns fitness goals with daily living and safety (e.g., fall prevention in older adults).

• Broader context: health and wellness are intertwined with social and economic environments; environments can promote or impede healthy choices.

Quick Reference: Key Terms and Definitions

• Lifespan: \text{Lifespan} = \text{life expectancy}

• Healthspan: \text{Healthspan} = \text{number of healthy years in life}

• Health: \text{Health} = \text{complete physical, mental, and social well-being}

• Wellness: \text{Wellness} = \text{positive component of optimal health and quality of life}

• Health-related fitness dimensions: {\text{Body composition},\ \ \text{Cardiorespiratory endurance},\ \text{Flexibility},\ \text{Muscular endurance},\ \text{Power},\ \text{Strength}}

• Skill-related fitness dimensions: {\text{Agility},\ \text{Balance},\ \text{Coordination},\ \text{Speed},\ \text{Reaction time}}

• Metabolic fitness: a measure of total fitness related to chronic disease risk

• Bone integrity: strength and health of bones

• Functional fitness: ability to perform ADLs without undue fatigue

End of Concept 1 Notes

Chapter 2

Concept Overview

• Determinants of health, wellness, and fitness are multifactorial; some factors are within personal control, others are not, and some are in between. The material emphasizes a comprehensive lifestyle approach to lifelong health and fitness.

• Major categories of determinants:

  • Biological determinants: factors over which we have little control

  • Social determinants: factors related to the social environment and systems

  • Lifestyle determinants: factors we can influence through choices and behaviors

• Figure references indicate how determinants interact to influence health, wellness, and fitness (Figure 1; Figure 2).

Biological Determinants

• Definition: Factors over which we have little control that influence health outcomes.

• Key factors:

  • Heredity — accounts for about 16\% of all health problems

  • Sex

  • Age

  • Disabilities/health conditions

• Implication: While biology sets certain baseline risks, the degree to which these risks manifest can be moderated by other determinants (e.g., lifestyle, environment).

Social Determinants

• Definition: Factors within social structures and contexts that affect health, wellness, and fitness.

• Social determinants of health (SDH) contribute to social, racial, and cultural disparities and inequities in public health.

• Key components of SDH:

  • Economic stability

  • Education

  • Built environment

  • Community context

  • Health care access and quality

• Impact: These determinants influence opportunities for healthy living and can shape health outcomes across populations.

Lifestyle Determinants

• Definition: Factors over which individuals typically have greater personal control, though life circumstances can shape behaviors.

• The five categories of lifestyle behaviors (lifestyle determinants) are:

  • Engaging in regular physical activity

  • Establishing healthy eating habits

  • Managing stress

  • Avoiding destructive habits

  • Adopting prevention safety habits

• Note: While individuals can exercise more control, life circumstances can constrain choices and behaviors.

Healthy Habits

• Healthy habits are critical to wellness and encompass a broad set of practices beyond the core lifestyle determinants:

  • Regular physical activity

  • Nutrition habits

  • Managing stress

  • Safety habits

  • Adopting good personal health habits

  • Seeking and complying with medical advice

  • Being an informed consumer

• These habits support both personal health and public health through consistent, sustainable behaviors.

Table 1: Major Causes of Death in the United States

• Current Rank vs Current Cause:

  • 1 — Heart disease

  • 2 — Cancer

  • 3 — COVID-19****

  • 4 — Unintentional injuries

  • 5 — Respiratory diseases

  • 6 — Stroke

  • 7 — Alzheimer disease

  • 8 — Diabetes

  • 9 — Influenza/pneumonia*

  • 10 — Kidney disease

• 1900 Rank vs 1900 Cause:

  • 1 — Pneumonia*

  • 2 — Tuberculosis*

  • 3 — Diarrhea/enteritis*

  • 4 — Heart disease

  • 5 — Liver disease

  • 6 — Injuries

  • 7 — Injuries

  • 8 — Cancer

  • 9 — Senility

  • 10 — Diphtheria*

• Footnotes:

  • *Infectious diseases

  • ****Reporting issues and pre-existing conditions possibly present

• Implications: Shifts in leading causes reflect changes in public health, medical advances, and reporting nuances over time.

Table 2: Habits for Optimal Health

• Types of Habits and their focus:

  • Physical Activity Habits: Finding ways to get regular physical activity

  • Nutrition Habits: Making healthy food choices

  • Stress Management Habits: Coping with stressful situations

  • Destructive Habits: Avoiding tobacco, drugs, and excessive alcohol

  • Safety Habits: Adopting safe practices and making safe decisions

  • Social Habits: Seeking out positive influences and social support

  • Prevention Habits: Following recommended health practices

  • Medical Habits: Adhering to screening guidelines/Following medical advice

  • Consumer Habits: Making informed choices about health, wellness, and fitness

  • Environmental Habits: Supporting conservation and healthy environments

• Purpose: Provides a framework for practical, everyday actions that contribute to long-term health outcomes.

Priority Lifestyles for Good Health

• Core priorities:
  1) Regular physical activity
  2) Healthy eating
  3) Managing stress

• These lifestyles are especially critical because:

  • They affect the lives of all people

  • Improvements can be made at individual and community levels

  • Small changes can have a major impact on both individual and public health

Physical Activity

• Definition: A behavior that involves human movement and results in physiological changes, including increased energy expenditure and improved physical fitness.

• Health benefits:

  • Can help improve immune function

  • Helps reduce the risk of chronic disease

• Note: Activity types can vary; the key is consistency and progression to meaningful energy expenditure.

Healthy Eating

• Relationship to activity: Being physically active and eating well are two complementary healthy lifestyle practices that can improve well-being and add years of quality living.

• Social support: Research shows that support from others can help individuals eat healthfully.

Managing Stress

• Importance: Managing stress promotes positive immune function and a balanced life.

• Skill development: Time management is one skill that can help manage lifestyle and stress levels.

Determinant Interactions

• Determinants interact to influence health, wellness, and fitness.

• Cognitive and emotional factors influence the choices one makes (cognitions and emotions influence behavior).

• Personal actions and interactions directly influence health, wellness, and fitness (feedback loops among determinants).

Self-Management Skills

• Core idea: Personal actions and interactions can be managed to overcome barriers to healthy living.

• Practical strategies include:

  • Finding convenient, safe spaces to be physically active; e.g., walking inside when weather is bad or advocating for safe and healthy environments

  • Using self-management tools to adopt and sustain a healthy lifestyle

• Specific self-management tools:

  • Using time effectively

  • Obtaining help and social support from friends and family

  • Building knowledge

• Takeaway: Self-management empowers individuals to translate knowledge into sustained healthy behaviors, even in the face of barriers.

Figure References (Note)

• Figure 1: Determinants of health, wellness, and fitness (conceptual) – demonstrates broad categories and their interactions.

• Figure 2: Influence of personal actions and interactions on health, wellness, and fitness – underscores how daily decisions shape outcomes.

• Text notes highlight the availability of text alternatives for slide images where provided.

Chapter3

Concept Overview

• Learning and regularly using self-management skills help adopt and maintain healthy lifestyles across life. Concept 3 focuses on building these skills for health behavior change within a comprehensive lifestyle approach.

• Major goal: develop self-management skills to sustain an active and healthy lifestyle.

• Self-management skills are needed to influence predisposing, enabling, and reinforcing factors that affect behavior change.

Theories/Models of Healthy Lifestyle Adoption

• No shortcuts in lifestyle change; changing behavior is hard and persists through ongoing effort.

• Common theories/models used to understand health behavior:

  • Social Cognitive Theory

  • Self-Determination Theory

  • Theory of Planned Behavior

  • Theory of Reasoned Action

  • Transtheoretical Model

  • Social-Ecological Model

• These models inform how people move toward healthier lifestyles and why maintaining change can be challenging.

Transtheoretical Model (Figure 1)

• Research indicates people progress through a series of stages when changing behaviors.

• Key question: What stage are you in? (recognizing readiness to change and tailoring actions accordingly)

Social-Ecological Model (Figure 2)

• Layers of influence on lifestyle decisions include:

  • Lifestyle settings (home, work, neighborhood, stores, restaurants, school, events)

  • Social factors and environmental factors (norms, cost, convenience, access, time, transportation)

  • Personal factors (beliefs, values, gender identity, SES, education, heredity, habits, age, sex, health status, experiences)

• Central concept: self-management skills operate within and across these layers to enable change.

• Examples of contextual factors: family/social roles, social support, time constraints, physical environment, and opportunities for activity.

Importance of Self-Management Skills

• Self-management skills increase capacity for healthy living.

• Course goal: help you develop these skills to maintain an active and healthy lifestyle.

• Distinct skills are needed for predisposing, enabling, and reinforcing factors.

Key Self-Management Skills (Table 1a)

• Building knowledge and changing beliefs: interpret and apply health, wellness, and fitness information; knowledge helps shape beliefs (awareness supports change).

• Building self-confidence and motivation: act on intentions; maintain discipline to follow through.

• Overcoming barriers: problem-solve challenges to adopt/maintain healthy lifestyles; mastering one barrier builds skills for others.

• Balancing attitudes: cultivate more favorable outlooks and optimism to aid adherence.

• Self-assessment skills: assess personal health, wellness, and fitness; learn to interpret self-assessment results.

Key Self-Management Skills (Table 1b)

• Goal-setting skills: establish and focus on future targets.

• Self-planning skills: prepare and follow a plan for adopting/maintaining healthy habits.

• Performance skills: acquire the physical and lifestyle skills needed to be active and healthy; boosts confidence and success.

• Consumer skills: understand and interpret health information; make sound health decisions.

• Coping skills: handle change by viewing situations from multiple perspectives and gaining lifestyle control.

• Time-management skills: devote time to the most important health behaviors.

Key Self-Management Skills (Table 1c)

• Self-monitoring skills: monitor behavior and keep records; helps reveal true adherence and track progress.

• Social support skills: obtain encouragement and assistance from others to achieve plans.

• Relapse prevention skills: return to healthy lifestyles after setbacks; normal to have ups/downs but prevent long relapses.

• Conflict resolution skills: manage interpersonal conflicts that threaten adherence or healthy choices (e.g., work-snack pressures).

Making Lifestyle Changes

• Many adults want to change but struggle to do so.

• A lifestyle is more than time use; it includes behaviors adopted in context of life circumstances.

• Changes take time; self-management skills help initiate, take action, and sustain changes.

Relevant self-management skills across stages of change (Figure 3)

• A map showing which self-management skills support progression through stages of change.

• Emphasizes the dynamic use of different skills as readiness evolves.

Table 2: Lifestyle Examples of Predisposing Skills for Behavior Change

• Building Knowledge and Changing Beliefs: learning about nutrition and healthy lifestyles increases knowledge and informs beliefs.

• Building Confidence and Motivation: resisting tempting snacks at work builds confidence and supports long-term goals.

• Overcoming Barriers: cold weather or bad conditions require alternative ways to stay active.

• Balancing Attitudes: shift from negative memories about activity to positive outcomes (enjoyment, social interaction, health benefits).

Table 3: Lifestyle Examples of Enabling Skills for Behavior Change

• Self-Assessment Skills: perform and interpret health/self assessments; practice during labs to improve accuracy.

• Goal-Setting Skills: avoid unrealistic goals (e.g., aim for 50 lb fat loss) and adopt feasible targets (e.g., reduce daily calories by 200 or increase daily activity by 200 calories).

• Self-Planning Skills: plan programs to meet different needs (activity, nutrition, stress management).

• Performance Skills: acquire needed physical skills to participate in activities.

• Coping Skills: manage stress with techniques like relaxation; practice to increase effectiveness.

• Consumer Skills: avoid unproven remedies; learn to make informed medical decisions.

• Time-Management Skills: allocate time to priorities, e.g., family, health behaviors.

Table 4: Lifestyle Examples of Reinforcing Skills for Behavior Change

• Self-Monitoring Skills: keep records to reveal hidden factors (e.g., uncounted calories); tracking supports adherence.

• Social Support Skills: friends encourage and help schedule regular activity.

• Relapse Preventing Skills: avoid high-risk situations to prevent relapse (e.g., smoking triggers).

• Conflict Resolution Skills: explain preferences for healthier meals to coworkers to reduce social pressure.

Table 5: Self-Planning Skills

• Self-Planning 1: Clarifying reasons — knowing why you want to change helps identify the most important behavior change; examples: weight loss, better health; Lab results help identify needed skills.

• Self-Planning 2: Identifying needs — self-assess to know strengths/weaknesses; practice through lab activities (fitness, activity, diet, stress, attitude).

• Self-Planning 3: Setting personal goals — use behavioral (process) goals; write goals to create a blueprint for the plan; goals should be SMART: Specific, Measurable, Attainable, Relevant, Time-bound.

• Self-Planning 4: Selecting program components — tailor components to focus areas (weight control, cardiovascular fitness, muscular fitness, health, stress management, nutrition); leverage several self-management skills to choose components.

• Self-Planning 5: Writing your plan — include a pledge to stay active; specify what to do and when; time management aids drafting the plan.

• Self-Planning 6: Evaluating progress — implement self-monitoring (logs) and periodic self-assessment to judge progress and adjust the plan; practice through labs.

Using Self-Management Skills

• Step 1: Clarify Reasons

  • Reasons should reflect why you want to change; examples include doctor’s recommendation, appearance, energy, social benefits, quality of life.

  • Reasons are not goals; they identify benefits most important to you.

• Step 2: Identify Needs

  • Self-assessments establish personal needs; identify strengths and weaknesses.

  • Periodic assessments measure progress toward goals; each person has unique needs; compete with yourself, not others.

• Step 3: Setting Personal Goals

  • Behavioral (process) goals generally yield better success than outcome (product) goals.

  • Writing goals helps blueprint planning.

  • Goals should be Specific,
    Measurable,
    Attainable,
    Relevant,
    Time{-}bound (SMART).

• Step 4: Selecting Program Components

  • Plans differ by focus: weight control, cardiovascular fitness, muscular fitness, health, stress management, nutrition.

• Step 5: Writing Your Plan

  • Pledge or promise to be active to facilitate adherence.

  • Include daily plans with scheduled times and other details.

• Step 6: Evaluating Progress

  • Evaluation provides feedback on what works.

  • Self-monitoring tools: dietary logs, pedometers, smartphone apps.

  • Use the same self-assessments pre- and post to evaluate progress.

Final thoughts

• Do not expect immediate results; progress takes time.

• Physical activity should be rewarding, not punishment or chore.

Program Planning Suggestions

• Find activities you enjoy.

• Start gradually.

• Make exercise fun.

• Vary your program.

• Include warm-up and cool-down.

• Make a commitment to adhere to the plan.

Chapter 4

Preparticipation Screening

• Purpose: Preparticipation screening helps determine medical readiness for physical activity.

• PAR−Q+ (Par-Q Plus): A simple screening test that can indicate potential risk.

Types of Preparticipation Screening

• Self-guided:

  • If a person answers "yes" to one or more PAR−Q+ questions, they should complete follow-up questions and consult a qualified exercise professional and/or a physician based on the nature of their medical condition.

• Professionally guided:

  • Professional screening helps establish medical readiness for exercise.

Clinical Exercise Test (Stress Test)

• Purpose: Determines whether a person can safely perform exercise.

• Typical duration: 8-12\text{ minutes}.

• Monitoring: Heart rate (HR), blood pressure (BP), and electrocardiogram (EKG) responses are monitored throughout.

Proper Equipment: Shoes

• Shoes are chosen based on activity type (running, court, aerobic, walking, tennis, cross trainers).

• Functions of good shoes: Flexibility, support, cushioning, traction to enhance performance and help prevent injury.

Other General Considerations for Physical Activity

• Clothing: Comfortable, loose-fitting apparel; avoid overly tight clothing.

• Equipment maintenance: Regular checks on helmets, pedals, brakes, bolts/screws on dumbbells, etc.

• Technology: Route mapping and other planning/monitoring tools can aid activity.

• Hydration: Drink fluids before, during, and after activity.

Table 1: Selecting Appropriate Clothing for Activity — General Guidelines

• Avoid clothing that is too tight or restricts movement.

• Skin-contact material should be porous.

• Clothing should protect against wind and rain while allowing heat loss and evaporation (e.g., Gore-Tex, Coolmax).

• Wear layers to allow removal of excess clothing as needed.

• Wear socks for most activities to prevent blisters, abrasions, odor, and excessive shoe wear.

• Socks should be absorbent and fit properly.

• Avoid nonporous clothing that traps sweat and impedes evaporation (e.g., polyester, denim, wool).

Components of a Workout

1. Warm-up

2. Workout (conditioning phase)

3. Cool-down

Benefits of a Warm-Up

• Duration: 5-10\text{ minutes}.

• Goals:

  • Prepare cardiovascular (CV) system: reduce irregular heartbeats and poor coronary circulation during exercise.

  • Increase metabolism: warming increases metabolic rate and O₂ delivery.

  • Prepare musculoskeletal system: muscles become more elastic (better ROM) and nerve conduction improves muscle activation.

Warm-Up Guidelines

• The American College of Sports Medicine (ACSM) recommends a warm-up of light to moderate aerobic and muscular endurance activities before vigorous activities.

• Warm-up types:

  • Stretch warm-up*: designed to stretch muscles beyond their normal length.

  • Dynamic warm-up: includes moderate-intensity calisthenic-type activities.

Table 2: Warm-Up Guidelines for Different Physical Activities

• Moderate Activity:

  • For walking and activities of equal intensity, no warm-up is necessary.

  • For moderate recreation (e.g., golf), a sport-specific warm-up may be performed.

  • A dynamic warm-up and a stretch warm-up can be performed, but are not typically necessary for most moderate activities.

• Vigorous Aerobics:

  • For most vigorous activities, a dynamic warm-up is recommended (see Lab 4B).

  • For jogging, biking, swimming, and similar activities, a slow start followed by gradual intensity can serve as a dynamic warm-up.

• Vigorous Anaerobic Activities and Sports:

  • A dynamic warm-up is recommended to prepare for high-intensity (anaerobic) activities.

  • A stretch warm-up can be performed after the dynamic warm-up, but may limit performance in activities requiring strength, speed, and power.

  • For sports, a dynamic warm-up is recommended and can include sport-specific movements; a stretch warm-up is not recommended for sports requiring strength, speed, or power.

Table 2 (continued): Warm-Up Guidelines for Different Physical Activities

• Muscle Fitness Exercises:

  • Prior to training for or competing in events requiring muscle fitness or speed, a dynamic warm-up is recommended.

  • If stretching is performed, it should occur after the workout when the muscles are warm.

• Flexibility Exercises and Activities Requiring Flexibility:

  • Before activities such as gymnastics, diving, dance, and similar activities, perform a dynamic warm-up or a general warm-up (jogging, brisk walking) followed by a stretching warm-up.

  • Before gymnastics, diving, and dance, a stretch warm-up is recommended after the general warm-up.

Benefits of a Cool-Down

• After a vigorous workout, perform a 5-10 minute cool-down to help the body return to resting state: 5-10\text{ min}.

• Benefits:
  1) Reduces blood pooling and improves venous return.
  2) Promotes recovery by aiding removal of metabolic by-products.
  3) Minimizes muscle soreness.

• Summary: The cooldown is the opposite of the warm-up.

Figure 2 (Note on Physiology)

• Muscle contractions help the veins return blood to the heart, highlighting why a gradual cooldown is important.

Key Environmental Considerations

• Environmental factors affect safety of exercise: temperature, humidity, wind chill, altitude, pollution.

Heat-Related Illnesses

• Conditions can arise if hydration is inadequate or evaporative cooling is impaired:

  • Heat cramps

  • Heat exhaustion

  • Heat stroke

• Severity increases with dehydration level.

Table 3: Types of Heat-Related Problems

• Heat cramps: muscle cramps, especially in muscles most used in exercise; Severity: Least

• Heat exhaustion: cramps, weakness, dizziness, headache, nausea, clammy skin, paleness; Moderately Severe

• Heatstroke: hot, flushed skin; dry skin; dizziness; fast pulse; unconsciousness; high temperature; Extremely Severe

Exercise in the Heat

• Avoid high heat and humidity.

• Hydration: replace fluids but avoid overconsumption; monitor urine (clear, colorless urine indicates proper hydration).

• Acclimatization: gradually expose yourself to heat to facilitate adaptation.

• Dress appropriately; rest frequently; watch for signs of heat stress.

Exercise in the Cold

• Be mindful of wind-chill factor.

• Dress in layers.

• Keep from getting wet.

Wind Chill Chart and Formula

• Wind chill considerations require understanding wind speed and temperature.

• Wind Chill formula (example):
  \text{Wind Chill} = 35.74 + 0.6215T - 35.75V^{0.16} + 0.4275TV^{0.16}

• Where:

  • T = air temperature in °F

  • V = wind speed in mph

Air Pollution

• Pollutants affecting exercise safety include:

  • Ozone (O3): damages epithelial cells

  • Carbon monoxide (CO): impedes O₂ binding

  • Pollen: inflammation and increased mucus

Delayed Onset Muscle Soreness (DOMS)

• DOMS is common 12 to 24 hours after intense exercise.

• Causes: microscopic muscle tears from excessive loads; not caused by lactic acid.

• DOMS occurs when violating the principle of progression (to be discussed later).

Common Injuries

• Strains: fibers in a muscle are injured.

• Sprains: injuries to ligaments (connective tissue linking bones to bones).

• Muscle cramps: involuntary muscle contractions; painful but not usually considered an injury.

Treatment of Injuries: The RICE Formula

• RICE is commonly accepted but not long-term; overuse can delay healing.

• RICE components:

  • R = Rest

  • I = Ice

  • C = Compression

  • E = Elevation

• Important caution: RICE should be used appropriately and not as a long-term sole strategy.

Table 4: The RICE Formula for Treating Minor Injuries

• Rest:

  • For a day or two, rest helps avoid further tissue damage.

  • Protect the injured part using crutches or stabilizing devices if needed.

  • After a day or two, begin passive movement to maintain range of motion.

  • Gradually increase load with light exercise over the next days as appropriate (optimal loading).

• Ice:

  • Apply cold to a large surface area for swelling and speeded recovery.

  • If using ice, wrap to avoid direct skin contact.

  • Duration: 20\text{ minutes}, three times a day, with at least 1\text{ hour} between applications.

• Compression:

  • Use elastic wraps or socks to minimize swelling.

  • Do not wrap too tightly to avoid restricting circulation.

• Elevation:

  • Elevate the injured area above heart level to minimize swelling.

• If pain or swelling does not diminish in 24-48\text{ hours}, or if injury severity is in doubt, seek medical help.

Chapter 5

Page 2

• Concept 5: Physical activity and good physical fitness can reduce the risk of illness and contribute to optimal health, wellness, and fitness.

Page 3

• Concept Overview 1:

  • Physical Activity Promotes Health, Wellness, and Fitness

  • Physical Activity Reduces Risks for Hypokinetic Diseases

  • Physical Activity Promotes Cardiovascular Health

  • Physical Activity Promotes Metabolic Health

  • Physical Activity Promotes Musculoskeletal Health

  • Physical Activity Promotes Good Mental Health

Page 4

• Concept Overview 2:

  • Physical Activity Provides Many Other Health Benefits

  • Physical Activity as Lifestyle Medicine

  • Using Self-Management Skills

Page 5

• Physical Activity Promotes Health, Wellness, and Fitness:

  • Enhances many body systems, including the cardiorespiratory, musculoskeletal, metabolic, immune, and nervous systems

  • Contributes to good physical fitness

  • Contributes to optimal wellness, including physical, emotional/mental, intellectual, social, and spiritual

Page 6

• Physical Activity and Wellness:

  • Good physical fitness helps you enjoy leisure

  • Good fitness helps you work more effectively and efficiently

  • Good fitness keeps the body functioning effectively

  • Good fitness can help you function safely and meet emergencies

Page 7

• Physical Activity Reduces Risks for Hypokinetic Diseases:

  • Regular physical activity reduces the risk of hypokinetic diseases and conditions, including:

  • Cardiovascular disease

  • Cancer

  • Back problems

  • Obesity

  • Diabetes

  • Osteoporosis

  • Mental health

Page 8

• Table 4: Hypokinetic Disease Risk Factors 1

  • Factors That Cannot Be Altered:

  • 1. Age: risk increases with age; for example, risk for heart disease is approximately three times as great after age 60 as before; risk of back pain is considerably greater after age 40.

  • 2. Heredity: family history of hypokinetic disease increases likelihood of conditions such as heart disease, hypertension, back problems, obesity, high blood lipids, and other problems. Example: African Americans are 45% more likely to have high blood pressure and may stroke earlier with more severe consequences.

  • 3. Sex: males have a higher incidence of many hypokinetic conditions, though sex differences have decreased recently; postmenopausal women have higher heart disease risk than premenopausal women.

  • Factors That Can Be Altered:

  • 4. Regular physical activity

  • 5. Diet: excessive saturated fats linked to atherosclerosis and heart disease; excessive salt linked to high blood pressure

  • 6. Stress: high stress predisposes to hypokinetic diseases (e.g., heart disease, back pain); higher risk in high-stress jobs and Type A personalities

  • Statistics note: hypokinetic conditions are common in high-stress occupations and among Type A profiles

Page 9

• Table 4: Hypokinetic Disease Risk Factors 2 (continued)

  • Factors That Can Be Altered (continued):

  • 7. Tobacco use: smokers have five times the risk of heart attack as nonsmokers; higher risk for older female smokers; tobacco use increases risk for high blood pressure, cancer, and other conditions; risk increases with greater use; stopping tobacco use reduces risk significantly, even after many years

  • 8. Body (fatness): excess body fat is a primary risk factor for heart disease and a risk factor for other hypokinetic conditions; fat loss can relieve Type 2 diabetes symptoms, reduce back-pain risks, and lower surgical risk

  • 9. Blood lipids, blood glucose, and blood pressure levels: high levels associated with heart disease and diabetes; risk increases considerably when several measures are high

  10. Diseases: having one hypokinetic disease increases likelihood of others; reducing risk and following medical advice can improve odds; note: some diabetes cannot be altered

Page 10

• Chronic Disease Risk Factors That Can Be Altered:

  • Physical activity

  • Diet

  • Stress

  • Tobacco use

  • Body fatness

  • Blood lipids, blood glucose, and blood pressure

  • Overall goal: reducing risk of disease

Page 11

• Physical Activity and Aging:

  • Time-dependent aging cannot be altered

  • Physical activity can slow “acquired aging” (loss of function from inactivity)

  • Compression of morbidity (compression of illness) is another positive effect

Page 12

• Physical Activity and Cardiovascular Disease (CVD):

  • Coronary heart disease (CHD): diseases that affect heart and blood vessels, including:

  • Coronary occlusion (heart attack)

  • Atherosclerosis

  • Arteriosclerosis

  • Stroke (brain attack)

  • Hypertension: highly related to CVD and stroke; normal resting BP should be < 120/80 mmHg

  • Congestive heart failure: heart does not pump as much blood as it should, leading to pooling in other parts of the body

  • Note: include medical terms and relations as listed

Page 13

• Physical Activity and Heart Attack:

  • Physical activity: improves coronary circulation

  • Physical activity: makes the heart more “stress resistant”

  • Physical activity: is an effective means of recovery for a person who has had a heart attack

  • Figure 2: Heart attack (reference only)

Page 14

• Physical Activity and the Healthy Heart:

  • Physical activity produces a strong heart muscle

  • Thicker left ventricle

  • Cleaner arteries/vessels

  • Figure 3: The fit heart muscle (reference only)

Page 15

• Physical Activity and Atherosclerosis:

  • Physical activity lowers blood lipid levels

  • Increases HDL cholesterol (the “good” cholesterol)

  • Reduces fibrin deposits (blood coagulation)

  • Figure 4: Atherosclerosis (text alternative available for slide images)

Page 16

• Table 1: Cholesterol Classifications (mg/dL)

  • Categories: Optimal, Near optimal, Desirable, Borderline, High risk, Very high risk

  • Columns: Total (TC), LDL-C, HDL-C, TC/HDL-C

  • Legible entries from transcript:

  • Near optimal: 100–129

  • Desirable: < 200; HDL-C: 60+ (inferred from layout)

  • Borderline: 200–239; LDL-C: 130–159; HDL-C: 40–59; TC/HDL-C: 3.6–5.0

  • High risk: 240+; LDL-C: 160–189; HDL-C: < 40; TC/HDL-C: 5.0+

  • Very high risk: > 190; other cells not legible in transcript

  • Note: The table text in the transcript is garbled; the categories and label names are present, with several numeric cells not legible

Page 17

• Table 2: Blood Pressure Classifications for Adults:

  • Normal: Systolic < 120 and Diastolic < 80

  • Elevated: 120–129 and < 80

  • Stage 1 Hypertension: 130–139 or 80–89

  • Stage 2 Hypertension: 140 and up or 90 and up

  • Hypertensive Crisis: > 180 and/or > 120

Page 18

• Physical Activity and Collateral Circulation:

  • Physical activity promotes good collateral circulation

  • Regular cardiovascular exercise promotes growth of collaterals

  • Figure 5: Atherosclerosis (reference only)

Page 19

• Diabetes Mellitus (DM):

  • Type 1 (juvenile onset): pancreas fails to produce insulin

  • Type 2 (formerly adult onset): lack of sensitivity to insulin, often caused by obesity; becoming prevalent in children

  • Insulin: a hormone that regulates blood sugar levels

Page 20

• Physical Activity Reduces Risks of Diabetes:

  • Type 1:

  • Reduced disease risk

  • Increased quality of life

  • Type 2:

  • Decreased insulin requirement

  • Reduced fatness

Page 21

• Type 2 Diabetes Is Often Linked to Metabolic Syndrome:

  • Metabolic syndrome is the opposite of metabolic fitness

  • Diagnosis requires at least three of the following:

  • BP > 130/85 mmHg

  • Fasting blood sugar ≥ 100 mg/dL

  • Blood triglycerides ≥ 150 mg/dL

  • Low HDL (< 40 for men, < 50 for women)

  • High abdominal circumference (≥ 40" for men or ≥ 35" for women)

Page 22

• Figure 6: Mechanism and effects of metabolic syndrome (Source: www.heart.org/hbp). Text alternative available for slide images.

Page 23

• Physical Activity Promotes Weight Control:

  • Burns calories

  • Increases rate of metabolism (more muscle = more calories burned to maintain lean tissue)

  • Promotes fat loss and preserves muscle (as you age and during weight loss)

Page 24

• Physical Activity and Other Diseases:

  • Positive effects on: Musculoskeletal problems, Cancer, Emotional health, Immune system, Alzheimer disease and dementia

Page 25

• Osteoporosis:

  • Osteoporosis involves progressive loss of bone mineral density and subsequent bone fragility

  • Occurs commonly in old age

  • Occurs at an earlier age and more frequently in women

  • Factors associated with osteoporosis include:

  • Loss of sex hormones (testosterone in men, estrogen in women)

  • Low calcium levels

  • Physical inactivity

  • Smoking

  • Excessive caffeine intake (> 800 mg/day)

Page 26

• Physical Activity Reduces the Risk of Osteoporosis:

  • Increases peak bone mass

  • Slows the decline in bone mass

  • Figure 5: Changes in bone density with age

Page 27

• Back Problems:

  • 80% of the population will experience back pain at some point in their lives

  • Back problems are a major cause of inactivity in adults

  • Absenteeism at work caused by back pain has important economic implications

  • Many back ailments are the result of poor muscle strength, low endurance, and poor flexibility

Page 28

• Physical Activity Reduces the Risk of Back Pain:

  • Improves flexibility of joints and ligaments

  • Improves musculoskeletal strength and endurance

Page 29

• Physical Activity Promotes Good Mental Health:

  • Reduces depression

  • Reduces anxiety

  • Improves sleep (with a greater ability to relax)

  • Increases self-esteem

Page 30

• Physical Activity and Alzheimer Disease:

  • Factors relating to heart health also contribute to brain health

  • Studies indicate that physical activity and challenging mental activities are especially important in maintaining brain health and preventing Alzheimer disease and dementia

Page 31

• Cancer:

  • Cancer is the second-leading cause of death

  • There are various types, but all are characterized by abnormal, uncontrolled cell growth

  • Abnormal cells divide, forming malignant tumors (carcinomas)

  • If abnormal cells reach the blood, they can spread to tumors elsewhere in the body

Page 32

• Table 3: Beneficial Effects of Physical Activity on Cancer:

  • Colon cancer: Exercise speeds movement of food and cancer-causing substances through the digestive system and reduces prostaglandins (substances linked to colon cancer)

  • Breast cancer: Exercise decreases the amount of circulating estrogen exposure to breast tissue; lower body fat is also associated with lower estrogen levels; early-life activity is important; fatigue from therapy is reduced by exercise

  • Rectal cancer: Similar to colon cancer; exercise leads to more regular bowel movements and reduces transit time

  • Prostate cancer: Fatigue from therapy is reduced; regular exercise, especially vigorous exercise, may reduce death rate

Page 33

• Physical Activity and Pregnancy:

  • Pregnant women are twice as likely to be sedentary

  • Appropriate exercise has been shown to:

  • Prevent excess weight gain

  • Retain prepregnancy fitness levels

  • Result in shorter, less complicated labor

  • Physical activity does not cause miscarriage or harm to the baby and may help baby development

  • Discuss activity plans with a doctor

Chapter 6

Principles of Physical Activity

• Overload Principle

  • The most basic of all physical activity principles; necessary for fitness improvement.

  • To get stronger: muscles must work against a load greater than normal.

  • To increase flexibility: muscles must be stretched longer than normal.

  • Key idea: apply a challenge that exceeds the body's current capabilities to trigger adaptation.

• Progression Principle

  • Overload should occur gradually, not in major bursts.

  • Rapid, large increases can lead to excessive soreness or injury.

  • Most effective training: sessions become progressively more challenging over time.

• Specificity Principle

  • Benefits arise only when you overload in a way that matches the desired outcome.

  • Examples:

  • Strength-building exercises may do little for cardiovascular fitness.

  • Stretching exercises may do little for body composition.

  • Overload is specific to each body part (e.g., train legs to improve leg size/strength).

• Reversibility Principle

  • The overload principle in reverse.

  • If you don’t use it, you will lose it.

• Dose–Response Principle

  • The greater the dose of activity, the greater the response (benefit).

  • There are exceptions to this general rule.

• Principle of Diminished Returns

  • The rate and degree of improvement decrease as fitness increases.

  • Higher-fit individuals must do considerably more activity to achieve further gains.

• Performance versus Health

  • Improving performance generally requires more activity than achieving health benefits.

• Principle of Rest and Recovery

  • Rest is needed to allow the body to adapt to exercise.

  • Recuperation after overload reduces fatigue, injuries, and performance decrements.

  • Practical examples: alternate hard/easy days; day off between hard bouts.

• Principle of Individuality

  • Benefits vary for each person due to unique characteristics.

  • Factors include: heredity, age, sex, ethnicity, lifestyle, current fitness and health status.

The FIT/FITT Formula

• For physical activity to be effective, each type of activity must be done with enough:

  • Frequency (F)

  • Intensity (I)

  • Time (T)

  • Type (T)

• Notation:

  • F = ext{Frequency}, \ I = ext{Intensity}, \ T = ext{Time}, \ ext{Type} = ext{Type of activity}

Volume and Progression

• American College of Sports Medicine (ACSM) emphasizes:

  • V = Volume (the total amount of activity each day)

  • P = Progression (increase of components over time)

• This framing helps plan an ongoing, sustainable program rather than a one-off routine.

The Physical Activity Pyramid

• The pyramid represents a tiered approach to activity, with base activities offering broad health benefits and top levels adding performance or flexibility gains.

• Step 1: Moderate Aerobic Activities

  • Equal in intensity to brisk walking.

  • When integrated into daily routines, equivalent to lifestyle physical activities.

  • Example: daily commuting by walking, taking stairs, etc.

• Step 2: Vigorous Aerobic Activities

  • Higher intensity than Step 1.

  • Recommendation commonly: three days per week.

  • Builds cardiovascular fitness and helps control body fatness.

  • Can be used instead of or in combination with Step 1 activities.

• Step 3: Vigorous Sport, Recreation, and Anaerobic Activities

  • Intensity similar to vigorous aerobics.

  • Can be done instead of or in combination with Step 1 or Step 2 activities.

• Step 4: Muscle Fitness Activities

  • Planned activities to build strength and muscular endurance.

  • Examples: resistance training and calisthenics.

• Step 5: Flexibility Activities

  • Promote a full range of motion in joints.

  • Decrease risk of injuries and back pain.

• Principles from the Physical Activity Pyramid

  • No single activity provides all benefits.

  • Something is better than nothing.

  • The amounts shown may not be sufficient for weight management or weight loss; longer durations may be needed to burn more calories.

  • Specific activity recommendations exist for youth and older adults.

Physical Activity Patterns

• The prevalence of adults meeting recommendations varies by:

  • Sex

  • Age

  • Ethnicity

• Roughly:

  • About 50% of Americans meet national goals for aerobic activity.

  • About 30% meet national goals for muscle fitness.

Physical Fitness Standards

• Health-based criterion-referenced standards are recommended for rating fitness.

• Fitness zones:

  • High-Performance Zone

  • Reaching this zone provides additional health benefits and supports high-level performance.

  • Hard to achieve for some; not always necessary for everyone.

  • Good Fitness Zone

  • Reaching this zone reduces health risk and supports ongoing activity.

  • Staying active beyond reaching this zone is still important.

  • Marginal Fitness Zone

  • Indicates some improvement is needed but you’re nearing minimal health standards.

  • Low Fitness Zone

  • Score suggests you are likely less fit than desirable for health and wellness.

The Physical Activity Target Zone and Guidelines

• The target zone represents an optimal level of activity between inactivity and excessive activity.

• Conceptual labels in the target zone: Low (inactivity) → Threshold of training → Normal activity → Optimal level (target zone) → Too much (high activity)

• The idea: aim for the middle ground where benefits are maximized with manageable effort.

Weekly Guidelines and Practical Thresholds

• A commonly cited guideline: 150\ ext{minutes} of moderate activity per week or 75\ \text{minutes} of vigorous activity per week.

• Moderate and vigorous activities can be combined to meet these guidelines (e.g., some mix of both).

• These guidelines are designed to provide health benefits and do not guarantee weight loss; extended duration or higher intensity may be needed for weight management.

Practical Takeaways and Self-Management Implications

• Aim for a diversified program that includes all Pyramid steps over the week.

• Start with Step 1 and build capacity before adding higher-intensity or higher-volume components.

• Use the FITT framework to tailor programs to individual needs and constraints.

• Monitor progression (Volume and Progression) to avoid overuse injuries and to sustain improvements.

• Recognize individual differences; tailor goals to heredity, age, sex, health status, and lifestyle.

• Emphasize long-term adherence and safety: rest and recovery, phase in intensity, and avoid overtraining.

Notes on Ethics, Philosophy, and Real-World Relevance

• Accessibility and equity: guidelines are benchmarks; real-world access to facilities, time, and safe environments varies.

• Balancing performance goals with health benefits supports a comprehensive wellness approach rather than chasing peak performance alone.

• Practical focus: small, sustainable changes (e.g., daily activity, incremental progression) can yield meaningful health improvements over time.

Key Numerical References and Formulas (Summary)

• Weekly activity recommendations:

  • 150\ ext{minutes} of moderate activity OR 75\ ext{minutes} of vigorous activity, per week, with possible combination of intensities.

• FITT components (conceptual): F, I, T, ext{Type} where

  • F = ext{Frequency},

  • I = ext{Intensity},

  • T = ext{Time},

  • ext{Type} = ext{Kind of activity}.

• Volume and progression: V = ext{Volume}, \ P = ext{Progression}.