Health & Lifestyles - Chapter 2

Introduction

  • Learning changes everything.

  • Source: Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, 16th Edition by Thomas D. Fahey, Paul M. Insel, Walton T. Roth, Claire E. Insel.

Chapter Objectives

  • Describe the recommended physical activity quantity for health and fitness development.

  • Identify physical fitness components and their effects on wellness.

  • Explain the goal and basic principles of physical training.

  • Describe principles for designing a well-rounded exercise program.

  • List steps for a safe, effective, and successful exercise program.

Physical Activity and Exercise for Health and Fitness

  • Almost any physical activity promotes health.

  • Examples of increasing physical activity:

    • Take the stairs instead of the elevator.

    • Park further away and walk.

    • Take regular study breaks to move around.

  • Set reminders to move every hour to avoid prolonged sitting.

Figure 2.1: Exercise Promotes Longevity

  • Increased amounts and intensities of physical activity correlate with decreased annual risk of death from all causes.

  • Sources include studies involving over 300,000 participants and the 2008 Physical Activity Guidelines Advisory Committee Report.

Definitions

  • Physical Activity: Body movement by skeletal muscles requiring energy.

  • Exercise: Planned, structured, repetitive movement aimed at improving or maintaining physical fitness.

  • Physical Fitness: Set of attributes allowing the body to adapt to demands and stress from physical efforts.

Recommendations for Increasing Physical Activity

  • Adults should engage in:

    • At least 150 minutes of moderate-intensity aerobic exercise weekly.

    • Or 75 minutes of vigorous-intensity aerobic exercise weekly.

  • Muscle-strengthening activities should be included.

  • Inactivity should be avoided.

Figure 2.2: Added Years of Life and Fitness Levels

  • A 47-year study of over 5,000 men showed that higher cardiorespiratory fitness levels correlate with increased longevity.

  • Higher fitness group lived nearly five years longer than the lowest fitness group.

Energy Expenditure in Physical Activity

  • Moderate activity typically uses about 150 calories and results in increased heart rate.

    • Calorie: Measured as kilocalorie (1 kcal = 1,000 calories), the heat needed to raise 1 liter of water by 1°C.

  • Vigorous activity leads to rapid breathing and significant heart rate increases.

  • Physical activity accumulates over periods of 10 or more minutes daily.

Table 2.1: Moderate- and Vigorous-Intensity Exercise

  • Moderate-Intensity Activities (3.5–7 calories/minute):

    • Actively playing with children

    • Bicycling at a moderate pace

    • Gardening or yard work

    • Yoga

    • Walking at a moderate pace (walking to school/work)

  • Vigorous-Intensity Activities (more than 7 calories/minute):

    • Group exercise (aerobic dance)

    • High-intensity interval training

    • Running

    • Circuit weight training

Managing Weight Through Physical Activity

  • Two-thirds of Americans are overweight.

  • To manage weight:

    • 150-300 minutes of physical activity per week may be insufficient.

    • Up to 90 minutes of daily physical activity is recommended.

Exercising for Physical Fitness

  • Increasing duration and intensity of physical activity enhances health benefits.

  • Physical fitness requires more intense movements that challenge the body.

Table 2.2: Activity Recommendations for Health and Fitness

  • General health:

    • Moderate-intensity: 150 minutes/week or vigorous: 75 minutes/week.

  • Increased health benefits:

    • Moderate: 300 minutes/week or vigorous: 150 minutes/week.

  • Weight management:

    • Moderate activity: 60–90 minutes/day.

  • Muscle Strength/Endurance:

    • Resistance: 1 or more sets of 8–12 repetitions on at least two nonconsecutive days/week.

Importance of Physical Activity for Health

  • Regular physical activity, regardless of intensity, protects against chronic diseases.

  • Fit individuals exhibit higher energy levels and better body control.

  • More activity equals better health—ensuring injury prevention is vital.

Components of Physical Fitness

Health-Related Fitness Components

  • Cardiorespiratory Endurance: Ability to perform prolonged exercise at moderate to high-intensity.

  • Muscular Strength: Capability of a muscle to exert force in a single effort.

  • Muscular Endurance: Ability of a muscle to contract repeatedly or maintain muscle contraction over time.

  • Flexibility: Capacity to move joints through their full range of motion.

  • Body Composition: Ratio of fat to fat-free mass (muscle, bone, water).

Specific Components of Physical Fitness

, Cardiorespiratory Endurance

  • Essential for overall health; depends on lung function to deliver oxygen to the blood.

  • Oxygen: Critical for energy production from carbohydrates, fats, and proteins.

Muscular Strength

  • Relative strength: Maximum force exerted in relation to body weight and size; more muscle mass means a higher metabolic rate.

  • Maintaining strength is crucial for healthy aging.

Muscular Endurance

  • Key for posture and injury prevention.

Flexibility

  • Influenced by joint structure, connective tissue elasticity, and neural activity; inactivity can lead to stiffness.

  • Regular stretching exercises ensure healthy range of mobility.

Body Composition

  • Healthy body composition includes high fat-free mass and low levels of body fat.

  • Somatotype: Classifies individuals based on body shape (mesomorph, ectomorph, endomorph).

Skill (Neuromuscular)–Related Components of Fitness

  • Includes speed, power, agility, balance, coordination, reaction time, and movement time.

  • Skill-related fitness is sport-specific and improved through practice.

Principles of Physical Training

Adaptation to Stress

  • Adaptation: Physiological changes from exercise training leading to long-term fitness improvements.

Specificity of Training

  • To develop a fitness component, exercises must be specifically designed for that component.

  • A balanced exercise program includes varied exercises related to each component of fitness.

Progressive Overload

  • Progressive overload: Incremental increase in stress on the body for adaptation and fitness improvements.

  • Overload must be appropriate to the individual's fitness level, genetic capacity, and fitness aims.

The FITT Principle

  • Overload to maintain or improve fitness is governed by:

    • Frequency: How often

    • Intensity: How hard or fast

    • Time: Duration of activity

    • Type: Mode of activity

  • Additional factors:

    • Volume: Total of frequency × intensity × time.

    • Progression: Advancement of a program over time.

Reversibility

  • Reversibility: Confirmation that fitness gains are lost when physical activity levels decrease. Approximately 50% of fitness improvements may be lost in two months of inactivity.

Individual Differences

  • Variation among individuals in response to training due to genetics affects progress in fitness, body composition, and skills.

  • Physical training improves fitness regardless of genetic predispositions.

Designing Your Exercise Program

Steps to Follow

  1. Getting Medical Clearance:

    • Risk during exercise is low for those without health concerns.

    • Use the Physical Activity Readiness Questionnaire (PARQ+) for evaluation.

    • Physicians may recommend further testing (e.g., exercise stress tests).

  2. Assessing Yourself:

    • Evaluate current fitness for health-related components.

    • Set clear, personal goals to maintain motivation.

  3. Choosing Activities:

    • An ideal program combines active lifestyle with organized exercise.

    • Utilize continuous rhythmic movements for cardiorespiratory endurance, resistance training for muscular fitness, and stretching for flexibility.

Figure 2.4: Physical Activity Pyramid

  • Illustrates a structured approach to physical activity:

    • Level 1: Moderate-intensity activities (150-300 min/week).

    • Level 2: Cardiorespiratory exercise (3-5 days/week).

    • Level 3: Strength training and flexibility exercises.

    • Level 4: Limit sedentary activities.

ACSM Recommendations for Adults

  • Cardiorespiratory Endurance and Body Composition:

    • Frequency: 5 days/week moderate or 3 days/week vigorous.

    • Intensity: Ranges from 55-90% of maximum heart rate, or heart rate reserve.

    • Duration: 20-60 minutes per day.

    • Type: Activities using large muscle groups that can be maintained continuously.

    • Volume: Equivalent to at least 1,000 calories/week.

    • Progression: Adjust frequency, intensity, and/or time toward goals.

Strength Training and Other Recommendations

  • Resistance training of major muscle groups should be conducted two to three days per week.

    • One set of 8-12 repetitions is ideal.

    • Alternate repetition ranges may also be beneficial (3-5 for strength, 12-15 for endurance).

Final Guidelines for Training

  • Train according to desired body-change outcomes, starting slowly to allow gradual adaptation.

  • Proceed through three phases of progression: beginning, progress, and maintenance.

  • Emphasize gradual increases in duration and frequency before intensity to avoid overtraining.

  • Prioritize proper technique and safety during exercise.

  • Listen to body cues, ensuring adequate rest and happy engagement in activities.

Test Your Knowledge

  • Understand whether vigorous exercise for 30 minutes at least five days is necessary for health improvement.

  • Evaluate activities that expend approx. 150 calories and the effects of regular exercise on intelligence and well-being.