Chapter 11 Exercise and Health and Fitness Attempts

How many Americans have died from diabetes in 2015

79,535

Explaining Choosing Exercises

A complete weight training program works all the major muscle groups: neck, upper back, shoulders, arms, chest, core, thighs, buttocks, and calves.

Explain Putting It All Together

Intensity, (time duration), type of activity, volume of activity, progression

Explain Selecting Instructors, Equipment, and Facilities

Once you've chosen the activities for your program, you may need to look for the appropriate information, instruction, and equipment or find an appropriate facility. One of the best places to get help is an exercise class, where an expert instructor can teach you the basics of training and answer your questions.

Describe isotonic (dynamic) exercises

involves applying force with movement, as in weight training exercises such as the bench press.

What are the types of Strength-Training Exercises

resistance exercise, Isometric (static) exercises, Isotonic (dynamic) exercises

Describe Eating and Drinking for Exercise

. One of the promises of a fitness program is a decrease in body fat and an increase in muscle mass. As a general rule, if you consume more calories than you expend through metabolism and exercise, fat increases.

How does exercise help prevent Type 2 Diabetes

Exercise burns excess sugar and makes cells more sensitive to insulin. Exercise helps keep body fat at healthy levels, which is important because obesity is a key risk factor for type 2 diabetes. For people who have diabetes, physical activity is an important part of treatment.

What effects does exercise have on the immune system?

Exercise can have either positive or negative effects on the immune system—the physiological processes that protect us from disease. Moderate endurance exercise boosts immune function, whereas excessive training depresses it. Physically fit people get fewer colds and upper respiratory tract infections than people who are not fit.

Describe Volume of Activity

Exercise volume for cardiorespiratory endurance can be estimated using several different measures. Each of the following is approximately equivalent: 150 minutes per week of moderate-intensity activity; 1000 calories per week in moderate-intensity exercise; 500 to 1000 MET-min per week; 5400 to 7900 steps or more per day

Describe Flexibility Exercises

Flexibility, or stretching, exercises are important for maintaining the normal range of motion in the major joints of the body. Some exercises, such as running, can decrease flexibility because they require only a partial range of motion

Describe What to wear-

Modern exercise clothing is attractive, comfortable, and functional. Shorts made of elastic material, such as spandex, hug the body, supplying support. If you prefer, you can wear running shorts and a T-shirt.

What are the basic principles to physical training.

SPECIFICITY, PROGRESSIVE OVERLOAD, REST AND RECUPERATION, REVERSIBILIT

What is muscular strength?

The amount of force a muscle can produce with a single maximum effort. It depends on factors such as the size of muscle cells and the ability of nerves to activate muscle cells. Strong muscles are important for everyday activities, such as climbing stairs, as well as for emergencies.

Describe Intensity

The most misunderstood aspect of conditioning, even among experienced athletes, is exercise intensity. Intensity is the crucial factor in attaining a significant training effect—that is, in increasing the body's cardiorespiratory capacity.

Describe frequency?

The optimal workout schedule for endurance training is 3-5 days per week. Beginners should start with 3 days and work up to 5 days. Training more than 5 days a week often leads to injury for recreational athletes

Describe Sex Differences in Muscular Strength

Three factors that help explain the strength disparities between men and women are testosterone levels, skeletal size, and nerve-conduction velocity. Testosterone promotes the growth of muscle tissue in both males and females, but testosterone levels are about 6-10 times higher in men than in women, so men develop larger muscles. Also, men are usually bigger than women, which gives them more leverage. Nerve-conduction velocity in the brain and central nervous system is about 4% faster in men than women, which provides a slight advantage in muscle activation speed.

WHAT IS PHYSICAL FITNESS?

a set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort—to perform moderate to vigorous levels of physical activity without becoming overly tired.

How much exercise should adults get?

adults should do at least 150 minutes (2.5 hours) a week of moderate-intensity exercise, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic exercise or an equivalent combination of moderate- and vigorous-intensity aerobic exercise

Describe What to wear men:

ear a protective cup and jockstrap when participating in contact sports, such as football, baseball, cricket, hockey, wrestling, and karate. These protections can help guard against male infertility. Footwear

Describe resistance exercise

exercises in which your muscles must exert force against a significant amount of resistance.

Describe cardiorespiratory endurance training,

it conditions the heart and metabolism. Endurance training makes the heart stronger and improves the function of the entire cardiorespiratory system. As cardiorespiratory fitness improves, related physical functions also improve. The heart pumps more blood per heartbeat, resting heart rate and blood pressure decrease, blood volume increases, blood supply to tissues improves, the body can cool itself better, and metabolic health improves

Describe REST AND RECUPERATION

Fitness gains occur following exercise as the body adapts to the stress of training. Adequate rest is as important to this process as training.

Describe Exercising Consistently

Consistency is the key to getting into shape without injury. Steady fitness improvement comes when you overload your body consistently over time.

Describe Preventing and Managing Athletic Injuries

If an injury is not cared for properly, it can escalate into a chronic problem. If you learn how to deal with injuries, they won't derail your fitness program (Table 11.2). Some injuries require medical attention.

What are some benefits of exercise?

Improved Cardiorespiratory Functioning, More Efficient Metabolism and Improved Cell Health, Improved Body Composition, Improved Body Composition, Disease Prevention and Management

Explain Choosing Equipment

Many people prefer weight machines to free-weights because they are safe, convenient, and easy to use. You set the resistance, sit down at the machine, and start working

Describe the process of successful shopping

Shop late in the day or, ideally, following a workout. Your foot size increases during the day and after exercise. Wear socks like those you plan to wear during exercise. Try on both shoes and wear them around for 10 minutes or more. Try walking on an uncarpeted surface. Approximate the movements of your activity: walk, jog, run, jump, and so on. Check the fit and style carefully:

What is muscular endrurance?

The ability to sustain or repeat a muscular contraction, helps people cope with the physical demands of everyday life and enhances performance in sports and work. Stressing the muscles with a greater load (weight) than they are accustomed to develops muscle endurance as well as muscular strength.

Describe the process of choosing footwear.

When choosing athletic shoes, first consider the activity you've chosen for your exercise program. Shoes appropriate for different activities have different characteristics. Foot type is another important consideration. If your feet tend to roll inward excessively, you may need additional stability features on the inner side of the shoe to counteract this movement

Define PROGRESSIVE OVERLOAD

Your body adapts to the demands of exercise by improving its functioning. When the amount of exercise, or overload, is increased progressively, fitness continues to improve. This training principle is called progressive overload. Too little exercise has no effect on fitness; too much may cause injury

Give an example of a heart rate calculation?

a 19-year-old would calculate her target heart rate zone as follows: MHR = 220 - 19 = 201 65% training intensity = 0.65 × 201 = 131 bpm 90% training intensity = 0.90 × 201 = 181 bpm

What is poor Cardiorespiratory endurance linked to?

heart disease, diabetes, colon cancer, stroke, depression, anxiety, and premature death from all causes.

Describe Health-related fitness

includes cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Health-related fitness helps you withstand physical challenges and protects you from diseases

Describe Isometric (static) exercises

involve applying force without movement, such as when you contract your abdominal muscles. This type of exercise is valuable for toning and strengthening muscles. Isometrics can be practiced anywhere and do not require any equipment

Describe target heart rate zone

the range of rates within which you should exercise to obtain cardiorespiratory benefits. To determine the intensity at which you should exercise, see the box "Determine Your Target Heart Rate."

Describe maximal oxygen consumption

A primary purpose of endurance training is to increase maximal oxygen consumption . represents the cells' maximum ability to use oxygen and is considered the best measure of cardiorespiratory capacity. Intensity of training is the crucial factor in improving .

What is the recomended time for cardiorespiratory endurance training

A total time of 20-60 minutes per workout is recommended for cardiorespiratory endurance training. Exercise can be done in a single session or several sessions lasting 10 or more minutes. The total duration of exercise depends on its intensity

Describe The Warm-Up and Cool-Down

A warm-up session should include low-intensity movements similar to those in the activity that will follow. For example, hit forehands and backhands before a tennis game or jog slowly for 400 meters before progressing to an 8-minute mile,

How do you measure your heart rate

According to the American College of Sports Medicine, your target heart rate zone—rates at which you should exercise to experience cardiorespiratory benefits—is between 65% and 90% of your maximum heart rate. To calculate your target heart rate zone, follow these steps: Estimate your maximum heart rate (MHR) by subtracting your age from 220, or have it measured precisely by undergoing an exercise stress test in a doctor's office, hospital, or sports medicine lab. (Note: The formula to estimate MHR carries an error of about ±10-15 beats per minute [bpm] and can be very inaccurate for some people, particularly older adults and young children.) Multiply your MHR by 65% and 90% to calculate your target heart rate zone. Very unfit people should use 55% of MHR for their training threshold.

How does exercise help improve wellness for life?

Although people differ in the maximum levels of fitness they can achieve through exercise, the wellness benefits of exercise are available to everyone. Exercising regularly may be the single most important thing you can do now to improve the quality of your life in the future.

Describe Assessing Your Fitness

As mentioned earlier, your ultimate level of fitness depends on your goals, your program, and your natural ability. The important thing is to set goals that make sense for you.

Describe Cross Training

Cross-training emphasizes whole-body, high-intensity training using exercises such as deadlifts, cleans, squats, presses, jerks, kettlebell exercises, snatches, Cross-training programs attempt to develop well-rounded fitness by including exercises that build cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

Describe Frequency

For general fitness, the American College of Sports Medicine (ACSM) recommends a strength workout frequency of at least 2 nonconsecutive days per week

Describe Volume

For weight training, the volume of a specific exercise during a workout would be the amount of weight lifted multiplied by the number of reps and sets. Choose a training volume that promotes progress and that you will do consistently.

What are some tips for today

Go outside and take a brisk 15-minute walk. Look at your calendar for the rest of the week and write in some physical activity—such as walking, running, or playing Frisbee—on as many days as you can. Schedule the activity for a specific time and stick to it. Call a friend and invite him or her to start planning a regular exercise program with you.

Describe skill-related fitness

In addition to the five health-related components of physical fitness, the ability to perform a particular sport or activity may depend on skill-related fitness components such as speed, power, agility, balance, coordination, and reaction time. S

How does exercise help prevent injuries and lower back pain?

Increased muscle strength and endurance provide protection against injury because they help people maintain spinal stability, good posture, and appropriate body mechanics when performing everyday activities such as walking, lifting, and carrying. Good muscle endurance in the abdomen, hips, lower back, and legs supports the back in proper alignment and helps prevent low-back pain, which afflicts more than 85% of Americans at some time in their lives.

Describe Body Composition

It refers to the proportion of fat and fat-free mass (muscle, bone, and water) in the body. Healthy body composition involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and sex.

What are the steps to start a formal exercise program?

Medical Clearance. If you have an increased risk of heart disease because of smoking, high blood pressure, or obesity, get a physical checkup, including an electrocardiogram (ECG or EKG), before beginning an exercise program.

Explain A Caution about Supplements

No nutritional supplement or drug will change a weak person into a strong person. Those changes require regular training that stresses the body and causes physiological adaptations. Supplements or drugs that promise quick, large gains in strength usually don't work and are often dangerous, expensive, or illegal.

Explain the process of staying with your program?

Once you have attained your desired level of fitness, you can maintain it by exercising regularly at a consistent intensity, 3-5 days a week. In general, if you exercise at the same intensity over a long period, your fitness will level out and can be maintained easily. Adapt your program to changes in environment or schedule

In what ways does exercise improve Psychological and Emotional Wellness?

Reduced anxiety and depression, Improves sleep, reduces stress, Enhanced self-esteem, self-confidence, and self-efficacy, Enhanced creativity and intellectual functionin, Improved work productivity, Increased opportunities for social interaction

What are some tips for the future

Schedule a session with a qualified personal trainer who can evaluate your current fitness level and help you set personalized fitness goals. Create seasonal workout programs for the summer, spring, fall, and winter. Develop programs that are varied but consistent with your overall fitness goals.

What are some ways to reduce Reducing Sedentary Time?

Stand up and/or walk when you are at work or making personal phone calls. Take the stairs whenever and wherever you can; walk up and down escalators instead of riding them. At work, walk to a coworker's desk rather than emailing or calling, take the long route to the restroom, and take a walk break whenever you take a coffee or snack break. Drink plenty of water so that you'll have to take frequent restroom breaks. Set reminders to get up and move: Use commercial breaks while watching TV to remind yourself to move or stretch. At work or while using a digital device, set the clock function on your computer or phone to remind you to get up at least every hour. Moving every 20 or 30 minutes is even better. Engage in active chores and leisure activities. Track your sedentary time to get a baseline, and then continue monitoring to note any improvements. You can also use a step counter to track your general activity level and movement patterns.

What are six steps to prevent an illness?

Stay in condition: Haphazard exercise programs invite injury. Warm up thoroughly before exercising. Use proper body mechanics when lifting objects or executing sports skills. Don't exercise when you're ill or overtrained (experiencing extreme fatigue due to overexercising). Use the proper equipment. Don't return to your normal exercise program until athletic injuries have healed.

How does exercise help prevent cancer?

Studies have shown a relationship between increased physical activity and a reduced risk of cancer. Specifically, a new analysis of data from studies of 1.44 million subjects concludes that higher levels of leisure-time physical activity were associated with lower risks for 13 of 26 types of cancer, including kidney, colon, head and neck, bladder, rectal, and liver cancer. Most of these associations applied whether or not the participants were overweight/obese or had a history of smoking.

What is flexibility?

The ability of joints to move through their full range of motion. It depends on joint structure, the length and elasticity of connective tissue, and nervous system activity. Flexible, pain-free joints are important for good health and well-being. Inactivity causes the joints to become stiffer with age.

Describe Intensity and time

The amount of weight (resistance) you lift in weight training exercises is equivalent to intensity in cardiorespiratory endurance training, and the number of repetitions of each exercise is equivalent to time. To improve fitness, you must do enough repetitions of each exercise to temporarily fatigue your muscles. The number of repetitions needed to cause fatigue depends on the amount of resistance

How does exercise help to prevent cardiovascular disease?

The benefits of physical activity begin at moderate levels of exercise and increase as the amount and intensity of activity rise. Exercise positively affects the risk factors for CVD, including cholesterol levels, insulin resistance, and blood pressure. Exercise also directly interferes with the disease process itself, lowering the risk of heart disease and stroke.

Describe Type

The best exercises for developing cardiorespiratory endurance stress a large portion of the body's muscle mass for a prolonged period of time. These include walking, jogging, running, swimming, bicycling, and aerobic dance

Describe REVERSIBILITY

The body adjusts to lower levels of physical activity the same way it adjusts to higher levels—this is the principle of reversibility.

Describe Core Training

The core muscles include those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis. They stabilize the midsection when you sit, stand, reach, walk, jump, twist, squat, throw, or bend. During any dynamic movement, the core muscles and active muscles work together; Spinal stability and stiffness are more important for health and performance than core movement strength. The best exercises for low-back health are whole-body exercises that force the core muscles to stabilize the spine in many different directions.

Describe Training in Specific Skills

The first step in learning a new skill is getting help. Sports like tennis, golf, and skiing require mastery of basic movements and techniques, so instruction from a qualified teacher or coach can save you hours of frustration and increase your enjoyment.

Describe Progression

The rate of progression depends on your goals, fitness, health, age, and adaptation to training. For general health, most benefits occur at moderate training intensities for about 150 minutes per week. Higher levels of fitness require more intense training programs.

Explain INDIVIDUAL DIFFERENCES

There are large individual differences between people in their ability to improve fitness, achieve a desirable body composition, and perform and learn sports skills. Studies show that some people on a diet and exercise program improve fitness by 50%, whereas others on the same program improve by only 2-3%.

Describe Proper Stretching Technique

Timing determines the best stretching technique: In general, do static stretching after a workout and dynamic or active stretching before a workout. Static stretching involves extending to a certain position and then holding it. Dynamic stretching is done by actively moving through the joints' ranges of motion. Ballistic stretching (known as "bouncing") is dangerous and counterproductive

Define SPECIFICITY

To develop a fitness component, you must perform exercises that are specifically designed for that component. This is the principle of specificity. Weight training, for example, develops muscular strength but is less effective for developing flexibility or cardiorespiratory endurance. Specificity also applies to the skill-related fitness components and to the different parts of the body.

Explain Intensity, Time

Volume, and Progression Do stretching exercises statically. Stretch to the point of mild discomfort, hold the position for 10-30 seconds, rest for 30-60 seconds, and then repeat, trying to stretch a bit farther.

Describe What to wear Women:

Wear a good sports bra whenever you exercise. Breast support is important when running, playing volleyball, or weight training, The breasts can be injured if barbells press too firmly against them when you are weight-training or if they aren't properly supported when you run

How does exercise help prevent Osteoporosis?

Weight-bearing exercise, which includes almost everything except swimming, helps build bone during childhood and the teens and twenties. Older people with denser bones can better endure the bone loss that occurs with aging. Strength training and impact exercises such as jumping rope help maintain bone and muscle health throughout life. With stronger bones and muscles and better balance, fit people are less likely to experience debilitating falls and bone fractures.

What are a few ways to incorporate more physical activity into your daily routine:

ake the stairs instead of the elevator or escalator. Walk to the mailbox, post office, store, bank, or library whenever possible. Do at least one chore every day that requires physical activity: Wash the windows or your car, clean your room or house, mow the lawn, or rake the leaves. Take study or work breaks to avoid sitting for more than 30 minutes at a time. Get up and walk around the library, your office, or your home or dorm; go up and down a flight of stairs. When you take public transportation, get off one stop early and walk to your destination. Take the dog for a walk every day. If weather or neighborhood safety rule out walking outside, look for alternative locations—an indoor track, an enclosed shopping mall, or even a long hallway. Seize every opportunity to get up and walk around. Move more and sit less.

Explain Barefoot Shoes or Minimalist Footwea

ome researchers speculated that using "minimalist" footwear allows people to run more naturally, which should cut down on the injury rate. Other research suggests that traditional running shoes provide a physiological advantage that makes running easier. We need more research to determine whether barefoot running is safe and viable or just the latest running fad.

What is Cardiorespiratory endurance

the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity. When cardiorespiratory fitness is low, the heart has to work hard during normal daily activities and may not be able to work hard enough to sustain high-intensity physical activity in an emergency.

What is One of the most important principles to follow when exercising

to keep your body well hydrated by drinking enough fluids. Your body depends on water to sustain many chemical reactions and to maintain correct body temperature.