CHP 6 PHYSICAL ACTIVITY AND FITNESS

Various machines and free-weight routines focus on each muscle group, but the principle is always the same:

Muscles contract as you raise and lower a weight, and you repeat the lift-and-lower routine until the muscle group is tired.

Free Weights versus Machines No one type of equipment—free weight or machine—has a clear advantage in terms of building fat-free body mass, enhancing strength and endurance, or improving a sport-specific skill. Each type offers benefits but also has drawbacks. t/f?

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Water,

which we need more than any other nutrient, is especially important during exercise and exertion. Rather than wait until you're already somewhat dehydrated, you should be fully hydrated when you begin your activity or exercise and, depending on the duration and intensity of your workout, continue to replace fluids both during and afterward.

Whatever activity you choose, your aerobic workout should consist of several stages: 3

a warm-up, an aerobic activity, and a cooldown

Pilates-trained instructors offer "mat" or "floor" classes that stress the stabilization and strengthening of the back and abdominal muscles. Fitness centers may also offer training on Pilates equipment, primarily a device called the Reformer, which is??

a wooden contraption with various cables, pulleys, springs, and sliding boards attached that is used for a series of progressive range-of-motion exercises.

The Karvonen formula is

another mathematical formula for determining your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate.

Physical activity may reduce the risk of several cancers, including breast, colon, endometrial, prostate, and possibly pancreatic as well as non-Hodgkin's lymphoma. In addition to helping maintain a healthy body weight, exercise may help prevent cancer by?

Regulating sex hormones, insulin, and prostaglandins and by enhancing the immune system.

Physical activity refers to ?

any movement produced by the muscles that results in expenditure of energy (measured in calories). Short stretches of physical activity, such as taking the stairs or walking several blocks, during the day can be as effective as structured exercise in preventing hypertension and other cardiovascular risk factors and in reducing the risk of premature death.

Energy bars with a lower carbohydrate level produce a more moderate, sustained increase in blood glucose level, possibly because the protein and fat in a 40-30-30 bar diminish blood glucose response. These bars would be a better choice for athletes involved in endurance events. As an alternative, try??

fiber-rich whole foods, like nuts and fruit, that provide a steady release of energy.

Pre-exercise stretching is

generally unnecessary and may be counterproductive. Static stretching reduces strength in the stretched muscle, especially in people who hold the stretch for 90 seconds or more.

Although HIIT has been shown to improve fitness, glucose metabolism, blood pressure, and blood vessel health, it is not yet clear whether it is effective in lowering weight, altering blood fats, or strengthening muscles and bones. The primary advantage of HIIT for busy college students may be its time efficiency. For elite athletes, working at very high intensity for 10-15% of their workouts may produce optimum benefits. RECAP: WHAT DOES HIIT IMPROVE IN PEOPLE?

improve fitness, glucose metabolism, blood pressure, and blood vessel health

America on the Move The typical adult averages about 5,310 steps; a child, from 11,000 to 13,000. According to the ACSM, college students who used a pedometer to count their daily steps took an average of 7,700 steps per day. This falls short of the 10,000 steps recommended as part of what?

the national "America on the Move" program.

Despite its many benefits, exercise can pose risks—and not just for those over age 40. According to the "extreme exercise hypothesis," high-volume and/or high-intensity exercise may trigger harmful cardiovascular events in individuals with underlying and unrecognized coronary artery disease. Even young college athletes who seem in perfect health have collapsed and died while running and while playing sports such as football and basketball. is this true?

yes

Yoga has grown more popular among Americans of all ages, with the greatest increase in adults ages??

18 to 44.

Strength training increases blood circulation to body tissues and promotes ?

muscle development.

Cardiorespiratory endurance refers to?

The ability of the heart, lungs, and circulatory system to deliver oxygen to muscles working rhythmically over an extended period of time. Unlike muscular endurance (discussed later in this chapter), which is specific to individual muscles, cardiorespiratory endurance involves the entire body and can be aerobic or anaerobic.

As noted earlier, water best meets the fluid needs of most athletes, but you have other choices. Nonfat milk may be more effective than even a soy protein beverage or sports drink such as Gatorade at burning fat and building lean muscle mass. Most sports drinks contain about 7 percent carbohydrate (about half the sugar of ordinary soft drinks). Less than 6 percent may not enhance performance; more than 8 percent could cause abdominal cramping, nausea, and diarrhea. WHAT IS THE 1ST AND 2ND BEST OPTION OF FLUID FOR ATHLETES?

WATER AND NONFAT MILK

As hundreds of studies over the past few decades have documented, exercise is ?

a powerful medicine.

The latest research on fat-burning shows that the best way to reduce your body fat is to???. Muscle tissue is your very best calorie-burning tissue, and the more you have, the more calories you burn, even when you are resting. IS MUSCLE TISSUE THE BEST CALORIE-BURNING TISSUE?

add muscle-strengthening exercise to your workouts. AND YES IT IS!

The number of college athletes using or at least checking into performance-enhancing drugs is believed to be growing. Some feel the stakes are high enough to outweigh the risks, which include ???

cancer, liver disease, blood diseases, severe arthritis, and sexual dysfunction.

In its most recent position stand, the International Society of Sports Nutrition (ISSN) has noted that the primary nutrients in energy and sports drinks are ??

carbohydrates and caffeine. Caffeine's effects have been well studied, but other ingredients added to energy and sports drinks have not been.

The benefits of exercise start now—with both immediate and long-term effects. Physical fitness early in life lowers your risk of ?

cardiovascular disease, diabetes, and psychiatric and neurological disorders, including depression and dementia, as you grow older.

Used by dancers for deep-body conditioning and injury rehabilitation, Pilates (pronounced "puh-lah-teez") was developed more than seven decades ago by German immigrant Joseph Pilates. Increasingly used to ??

complement aerobics and weight training or as part of rehabilitation after injury, Pilates exercises improve flexibility and joint mobility and strengthen the core by developing pelvic stability and abdominal control.

Muscles can do only two things: . WHAT ARE THESE 2 THINGS? As they do so, skeletal muscles either pull on bones or stop pulling on bones. All exercise involves muscles pulling on bones across a joint. The movement that takes place depends on the structure of the joint and the position of the muscle attachments involved.

contract and relax

Heat Exhaustion Heat exhaustion is a mild form of heat-related illness that can be caused by exercise or hot weather. The signs of heat exhaustion are heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting, and/or fainting. Your pulse rate or heart rate may be fast and weak, and your breathing may be?

fast and shallow.

Protecting Yourself from Cold The tips of the toes, fingers, ears, nose, and chin and the cheeks are most vulnerable to exposure to high wind speeds and low temperatures, which can result in ?

frostnip.

Athletes, particularly elite athletes, are more likely than others to use dietary supplements. A larger proportion of men use vitamin E, protein, and creatine, while iron supplements are more common by women. Those involved in heavy training may need more of several vitamins, such as thiamin, riboflavin, and vitamin , which are involved in energy production. The best source, nutritionists advise, is vitamin-rich foods, such as ?

fruits and vegetables.

The reversibility principle

is the opposite of the overload principle. Just as the body adapts to greater physical demands, it also adjusts to lower levels. If you stop exercising, you can lose as much as 50 percent of your fitness improvements within 2 months. If you have to curtail your usual exercise routine because of a busy schedule, you can best maintain your fitness by keeping the intensity constant and reducing frequency or duration. The principle of reversibility is aptly summed up by the phrase "Use it or lose it."

Disadvantages of HIIT include :

keeping up motivation for the exhausting challenge of exercising near maximum capacity, a lack of long-term studies, and safety concerns, particularly outside of a gym or controlled setting.

An example of such a stretch is (static stretch)

letting your hands slowly slide down the front of your legs (keeping your knees in a soft, unlocked position) until you reach your toes and holding this final position for several seconds before slowly straightening up. You should feel a pull, but not pain, during this stretch.

Free weights offer great versatility for strength training. With dumbbells, for example, you can perform a variety of exercises to work specific muscle groups, such as the chest and shoulders. Machines, in contrast, are ?

more limited; many allow only one exercise.

An isotonic contraction involves movement, but the muscle tension remains the same. In an isotonic exercise, the muscle?

moves a moderate load several times, as in weightlifting or calisthenics. The best isotonic exercise for producing muscular strength involves high resistance and a low number of repetitions. On the other hand, you can develop the greatest flexibility, coordination, and endurance with isotonic exercises that incorporate lower resistance and frequent repetitions.

The use of free weights or strength-training machines can build what?

muscle strength and endurance.

Also referred to as "bigorexia" or "reverse anorexia," muscle dysmorphia is a condition that ??

primarily affects male bodybuilders. Convinced that they are too small or muscularly insufficient, they spend hours working out at the gym, invest large sums in exercise equipment, take various supplements including potentially harmful drugs, and obsess about their appearance.

When you have good core stability, the muscles in your pelvis, low back, hips, and abdomen work in harmony. Strengthening all of your core muscles provides??

stability; improves posture, breathing, appearance, and balance; and protects you from injury. When your core is weak, you become more susceptible to low back pain and injury.

Genetics, age, sex, and body composition all influence how flexible you are. Girls and women tend to be more flexible than boys and men to a certain extent because of hormonal and anatomical differences. The way females and males use their muscles and the activities they engage in can also have an effect. Over time, the natural elasticity of muscles, tendons, and joints decreases in both sexes, resulting in???

stiffness.

Low back pain causes more disability than some 300 other conditions worldwide; nearly 1 in 10 people around the globe suffers from an aching lower back. Back pain strikes slightly more women than men and is most common between the ages of 20 and 55. You are at increased risk if you smoke or if you're overstressed, overweight, or out of shape. One of the most effective ways to prevent or recover from back problems is to??

strengthen the core muscles.

According to research from the ACSM, Pilates enhances flexibility and muscular endurance, particularly for intermediate and advanced practitioners, but its potential to increase cardiorespiratory fitness and reduce body weight is limited. The intensity of a Pilates workout increases from basic to intermediate to advanced levels, as does the number of calories burned. For intermediate practitioners, a 30-minute session burns 180 calories, with each additional quarter-hour burning another 90 calories. t/f?

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The way a runner's foot strikes the ground can affect the risk of injury. In a study of college middle- and long-distance runners, about three in four experienced a moderate or severe injury each year, but those who habitually hit the ground with the rear of their foot had twice the rate of repetitive stress injuries as those who habitually hit with their forefoot. t/f?

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You don't have to become a serious bodybuilder. Using handheld weights (also called free weights) two or three times a week is enough. Just be sure you learn how to use them properly because you can tear or strain muscles if you don't practice the proper weightlifting techniques. As more people have begun to lift weights, injuries have soared. t/f?

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As you train, you have to gradually increase the number of repetitions or the amount of resistance and work the muscle to temporary fatigue. That's why it's important not to quit when your muscles start to tire. Progressive overload—steadily increasing the stress placed on the body—builds stronger muscles. is this true?

yes

Remember that your muscles need sufficient time to recover from a weight-training session. Never work a sore muscle because soreness may indicate that too-heavy weights have caused tiny tears in the fibers. is this true?

yes

Mind-body exercises such as yoga provide

physical and psychological benefits.

True isokinetic contraction is ?

a constant-speed contraction. Isokinetic exercises require special machines that provide resistance to overload muscles throughout the entire range of motion.

After stretching, your muscles will be warm, more flexible, and less prone to injury. In addition, stretching after aerobic activity can help what?

a fatigued muscle return to its normal resting length and may help reduce delayed-onset muscle soreness.

Static stretching involves a gradual stretch held for a short time (10 to 30 seconds). A shorter stretch provides little benefit; a longer stretch does not provide additional benefits. Since a slow stretch provokes less of a reaction from the stretch receptors, the muscles can safely stretch farther than usual. Fitness experts most often recommend static stretching because???

it is both safe and effective.

Yoga, Pilates, and t'ai chi—increasingly popular on campuses and throughout the country—can help ??

reduce stress, enhance health and wellness, and improve physical fitness, including balance.

A better choice is to warm up dynamically by moving the muscles that will be used in your workout. Jumping jacks and toy-soldier high leg kicks prepare muscles for many forms of exercise better than stretching. t/f?

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Heat Cramps These muscle cramps are caused by profuse sweating and the consequent loss of electrolytes (salts). They occur most often during exercise in hot weather. Salty snacks and sports beverages such as Gatorade can help, but be aware that sports drinks can be very high in calories. Salt tablets usually aren't necessary except in cases of extreme sweating. t/f?

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"Core strength," a popular trend in exercise and fitness, refers to?

the ability of the muscles to support your spine and keep your body stable and balanced.

Should you exercise outdoors on a smoggy day?

Although health professionals advise people to exercise in low-pollution areas such as parks, the health benefits of outdoor workouts appear o outweigh tthe potential harm of air pollution.

Other Aerobic Activities Because variety is the spice of an active life, many people prefer different forms of aerobic exercise. All can provide many health benefits. Among the popular options:

Swimming. For aerobic conditioning, you have to swim laps using the freestyle, butterfly, breaststroke, or backstroke. (The sidestroke is too easy.) You must also be a good enough swimmer to keep churning through the water for at least 20 minutes. Your heart will beat more slowly in water than on land, so your heart rate while swimming is not an accurate guide to exercise intensity. Try to keep up a steady pace that's fast enough to make you feel pleasantly tired, but not completely exhausted, by the time you get out of the pool. Cycling. Bicycling, indoors and out, can be an excellent cardiovascular conditioner, as well as an effective way to control weight—provided you aren't just along for the ride. If you coast down too many hills, you'll have to ride longer up hills or on level ground to get a good workout. An 18-speed bike can make pedaling too easy unless you choose gears carefully. To gain aerobic benefits, mountain bikers have to work hard enough to raise their heart rates to their target zone and keep up that intensity for at least 20 minutes. Spinning. Spinning is a cardiovascular workout for the whole body that utilizes a special stationary bicycle. Led by an instructor, a group of bikers listens to music, and a participant modifies his or her individual bike's resistance and his or her own pace according to the rhythm. An average spinning class lasts 45 minutes. Cardio kickboxing. Also referred to as kickboxing or boxing aerobics, this hybrid of boxing, martial arts, and aerobics offers an intense total-body workout. An hour of kickboxing burns an average of 500 to 800 calories, compared to 300 to 400 calories in a typical step aerobics class. Rowing. Whether on water or a rowing machine, rowing provides excellent aerobic exercise as well as working the upper and lower body and toning the shoulders, back, arms, and legs. Correct rowing techniques are important to avoid back injury. Skipping rope. Essentially a form of stationary jogging with some extra arm action thrown in, skipping rope is excellent as both a heart conditioner and a way of losing weight. Always warm up before starting and cool down afterward. Stair climbing. You could run up the stairs in an office building or dormitory, but most people use stair-climbing machines available in home models and at gyms and health clubs. Inline skating. Inline skating can increase aerobic endurance and muscular strength and is less stressful on joints and bones than running or high-impact aerobics. Skaters can adjust the intensity of their workout by varying the terrain. Tennis. As with other sports, tennis can be an aerobic activity—depending on the number of players and their skill level. In general, a singles match requires more continuous exertion than playing doubles. Zumba. Zumba combines dance and aerobic elements with choreography that incorporates hip-hop, samba, salsa, merengue, mambo, martial arts, and belly dancing. Different types of classes target individuals of different ages and fitness levels. As many as 14 million people take weekly Zumba classes in more than 150 countries around the world.

Strength training has particular benefits for women:

As numerous studies have documented, it makes their muscles stronger, their bodies leaner, and their bones more resistant to falls. In young women, it boosts self-esteem, body image, and emotional well-being. In middle-aged and older women, it enhances self-concept, boosts psychological health, and prevents weight gain.

For years, exercise has had what some call a "Goldilocks problem," why?

Because it had an endless debate over how much is too much, too little, or just about the right amount.

The two dimensions of muscular fitness are strength and endurance:

Muscular strength is the maximal force that a muscle or group of muscles can generate for one movement . Muscular endurance is the capacity to sustain repeated muscle actions. Both are important. You need strength to hoist a shovelful of snow and endurance so you can keep shoveling the entire driveway.

. There are two types of flexibility:

Static flexibility—the type most people think of as flexibility—refers to the ability to assume and maintain an extended position at one end point in a joint's range of motion. Static flexibility depends on many factors, including the structure of a joint and the tightness of the muscles, tendons, and ligaments attached to it. Dynamic flexibility, by comparison, involves movement. It is the ability to move a joint quickly and fluidly through its entire range of motion with little resistance. Dynamic flexibility is not only influenced by static flexibility but also depends on additional factors, such as strength, coordination, and resistance to movement.

Frequency

To attain and maintain physical fitness, you need to exercise regularly, but the recommended frequency varies with different types of exercise and with an individual's fitness goals. Health officials urge Americans to engage in moderate-intensity aerobic activity most days and in resistance and flexibility training 2 or 3 days a week. Recent research suggests that the health benefits of exercising one or two days a week are similar to those of working out three or more days a week. Even a single exercise session can make a difference, temporarily lowering blood pressure and improving blood fat levels and insulin sensitivity.

Flexibility is the characteristic of

body tissues that determines the range of motion achievable without injury at a joint or group of joints.

The ACSM cautions that yoga should help, not hurt. To prevent injuries to your knees, back, neck, shoulders, wrists, or ankles, avoid ??

forcing your body into difficult postures. Proper technique is essential to safety.

The ACSM recommends a minimum of 8 to 10 exercises involving the major muscle groups 2 to 3 days a week. Recent research has shown no greater improvement in strength what type of workouts?

from more frequent or intense workouts.

Stretching and Warming Up Warming up means

getting the heart beating, breaking a sweat, and readying the body for more vigorous activity. Stretching is a specific activity intended to elongate the muscles and keep joints limber, not simply a prelude to a game of tennis or a 3-mile run. According to a review of recent studies, the value of stretching varies with different activities. While it does not prevent injuries from jogging, cycling, or swimming, stretching may be beneficial in sports, such as soccer and football, that involve bouncing and jumping.

Whenever you work out, you don't want to risk becoming sore or injured. Starting slowly when you begin any new fitness activity is the smartest strategy. Keep a simple diary to record the time and duration of each workout. Get accustomed to an activity first and then begin to work harder or longer. In this way, you strengthen your musculoskeletal system so you're?

less likely to be injured, you lower the cardiorespiratory risk, and you build the exercise habit into your schedule.

Aerobic exercise, which improves cardiorespiratory endurance, can take many forms, but all involve working strenuously without pushing to the point of breathlessness. A person who builds up good aerobic capacity can?

maintain long periods of physical activity without great fatigue.

Dynamic stretching increases the ??

range of motion around a joint or group of joints by using active muscular effort, momentum, and speed. Dynamic stretches, such as walking lunges and arm circles, are considered better alternatives to static stretching for gymnasts, dancers, figure skaters, divers, and hurdlers because they do not decrease muscle strength and power.

Little scientific research has studied the benefits of the various types of energy bars, including their effects on blood glucose levels and athletic performance. One nutritional analysis found high-carbohydrate energy bars to be similar to candy bars in their impact on glucose—even though sugars composed 31 percent of the high-carbohydrate energy bar and 86 percent of the candy bar. In fact, the high-carbohydrate energy bar caused a more rapid peak in blood glucose followed by a sharper decline than did the candy bar. This effect may be desirable for athletes involved in?

short-duration events who want a quick increase in blood glucose.

The sooner that back patients return to normal activity, the less pain medication they require and the less long-term disability they suffer. The overwhelming majority of patients with chronic low back pain do not benefit from surgeries such as ??

spinal fusion.

Active stretching involves

stretching a muscle by contracting the opposing muscle (the muscle on the opposite side of the limb). This method allows the muscle to be stretched farther with a low risk of injury.

Static flexibility in the hip joint determines whether you can do a split; dynamic flexibility is?

what would enable you to perform a split leap.

For a no-tech approach, you can use your pulse, or heart rate, as a guide. Here's how:

-Slightly tilt your head back and to one side. -Use your middle finger or forefinger, or both, to feel for your pulse in the carotid artery in your neck. (Do not use your thumb; it has a beat of its own.) -To determine your heart rate, count the number of pulses you feel for 10 seconds and multiply that number by 6, or count for 30 seconds and multiply that number by 2. -Learn to recognize the pulsing of your heart when you're sitting or lying down. This is your resting heart rate.

The Guidelines recommend various types of exercise, including:

~ *Moderate-intensity physical activity*: such as brisk walking, swimming, or bicycling, increases a person's heart rate and breathing to some extent. Relative to a person's capacity, moderate-intensity activity would be 5 or 6 on a 0-to-10 scale of working to capacity. - *Vigorous-intensity physical activity* : greatly increases a person's heart rate and breathing, usually a 7 or 8 on a 0-to-10 scale. Examples include jogging, singles tennis, swimming continuous laps, and biking uphill. ~ *Muscle-strengthening activity* : such as strength training, resistance training, and muscular strength and endurance exercises, increase skeletal muscle strength, power, endurance, and mass. ~ *Bone-strengthening or weight-bearing activity* : such as running, jumping rope, and lifting weights, exerts a force on the bones, which promotes bone growth or strength. ~ *Balance activities* : improve the ability to resist forces within or outside the body that could cause falls while a person is stationary or moving. Strengthening muscles of the back, abdomen, and legs also improves balance. ~ *Multicomponent physical activity* : includes more than one type of physical activity, such as aerobic, muscle-strengthening, and balance training. Examples include some dancing and sports..

Exercise makes people feel good from the inside out in various ways, including:

- Boosting mood. - Elevating self-esteem. - Increasing energy. - Reducing tension. - Relieving stress. - Improving concentration and alertness.

What can exercise do for you?

- Cut your risk of dying of breast cancer by about 50 percent. - Lower your risk of colon cancer by 60 percent. - Reduce your risk of Alzheimer's by about 40 percent. - Decrease your risk of heart disease and high blood pressure by about 40 percent - Lower your risk of stroke by 27 percent. - Reduce the likelihood of gestational diabetes in pregnant women

Here is what we know about students' physical activity and fitness:

- Fewer than half of undergraduates meet the current recommendations for moderate or vigorous exercise - College men are generally more active and more likely to meet recommended physical activity guidelines than women. - Students who identify as African or African American are equally likely to exercise, although they vary in how often and how intensely they work out. - Full-time students and those without jobs exercise more than part-time or employed students. - Undergraduates living on campus are more active than those living off campus. - Students living in fraternity or sorority housing engage in more exercise than those living in a house or an apartment. - Single students report more days of vigorous workouts than married, divorced, or separated ones.

A large-scale, 14-year study of more than 661,000 people produced some answers, including the following:

- Individuals who didn't exercise at all were at greatest risk of many diseases as well as of early death. Even a little exercise helped lower the likelihood of premature death. - Individuals who got the recommended minimum of 150 minutes of moderate exercise per week significantly reduced their risk of dying (by 31 percent over a 14-year period) compared to those who didn't exercise. - Individuals who tripled the recommended level of exercise, working out moderately (generally by walking) for 450 minutes per week (a little more than an hour per day), were even less likely to die prematurely. - Those who engaged in 10 or more times the recommended amount of exercise did not gain any greater health benefits—but they also did not increase their risk of dying young.

Your heart rate can also help you keep tabs on your progress:

- Measure your heart rate 15 to 60 minutes after exercising and compare these numbers over time as you get in better shape. - The numbers decrease as your heart becomes stronger.

You can consider yourself physically fit if you:

- Meet your daily energy needs. - Can handle unexpected extra demands. - Are protecting yourself against potential health problems, such as heart disease.

Other health organizations recommend the following guidelines for average adults to improve health and reduce the risk of chronic disease:

- Moderately intense cardiorespiratory exercise 30 minutes a day, 5 days a week or - Vigorously intense cardiorespiratory exercise 20 minutes a day, 3 days a week and - 8 to 10 strength-training exercises, with 8 to 12 repetitions of each exercise, twice a week.

Here are the government's key recommendations:

- Move more and sit less throughout the day. Some physical activity is better than none. Adults who do any amount of moderate-to-vigorous physical activity gain some health benefits. - For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity aerobic activity. The ACSM recommends episodes lasting at least 10 minutes. However, new studies have found that physical activity for periods even briefer than 10 minutes may influence cardiometabolic risk. - For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity or 150 minutes a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. - Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

The concept of fitness is evolving. Rather than focusing only on aerobic or strength training, instructors, coaches, and consumers are pursuing a broader vision of total fitness that encompasses every dimension of health:

- Physical - emotional - social - intellectual - occupational - spiritual - environmental

Exercise slows the changes that are associated with advancing age:

- loss of lean muscle tissue, increase in body fat, and decrease in work capacity. In addition to lowering the risk of heart disease and stroke, exercise helps older men and women retain the strength and mobility needed to live independently. Studies that followed competitive runners, cyclists, and swimmers for four decades found little evidence of deterioration in their musculature.

The following principles of exercise are fundamental to any physical activity plan:

- the overload principle, frequency, intensity, time and type (FITT) - the reversibility principle.

During long workouts, some people experience what is called "runner's high," which may be the result of increased levels of mood-elevating brain chemicals called? WHAT ARE THESE BRAIN CHEMICALS CALLED?. Psychological improvements occur even after about 20-minutes of exercise, regardless of how intensely you work out. Exercise also may be beneficial as an adjunctive treatment for substance use disorders. In a study of healthy young adults ages 18 to 29 years, aerobic fitness boosted both cardiovascular and neurocognitive functions, enhancing their?

1st answer: endorphins 2nd answer: cognitive abilities.

Physical:

Becoming fit reduces your risk of major diseases, increases energy and stamina, and may prolong your life.

Intensity

Exercise intensity varies with the type of exercise and with personal goals. To improve cardiorespiratory fitness, you need at a minimum to increase your heart rate to a target zone (the level that produces benefits). To develop muscular strength and endurance, you need to increase the amount of weight you lift or the resistance you work against and/or the number of repetitions. For enhanced flexibility, you need to stretch muscles beyond their normal length.

Time (Duration)

The amount of time, or duration, of your workouts is also important, particularly for cardiorespiratory exercise. The ACSM recommends 30 to 45 minutes of aerobic exercise, preceded by 5 to 10 minutes of warm-up and followed by 5 to 10 minutes of stretching. However, experts have found similar health benefits from a single 30-minute session of moderate exercise as from several shorter sessions throughout the day. Duration and intensity are interlinked. If you're exercising at high intensity (biking or running at a brisk pace, for instance), you don't need to exercise as long as when you're working at lower intensity (walking or swimming at a moderate pace). For muscular strength and endurance and for flexibility, duration is defined by the number of sets or repetitions rather than total time.

Type (Specificity)

The specificity principle refers to the body's adaptation to a particular type of activity or amount of stress placed on it. Jogging, for instance, trains the heart and lungs to work more efficiently and strengthens certain leg muscles. However, it does not build upper-body strength or enhance flexibility.

As a multinational study recently demonstrated, physical activity produces an unexpected positive psychological benefit: WHICH IS? Compared to sedentary individuals, active people report higher levels of happiness—from 20-50% higher, depending on the exercise "dose." For men, vigorous exercise yielded the greatest happiness dividends; for women, moderate-intensity activities such as walking were most likely to boost their moods. RECAP: WHAT TYPE OF EXERCISE YIELDS HAPPINESS FOR MEN, AND WHAT TYPE FOR WOMEN?

happiness. W: MODERATE-INTENSITY ACTIVITIES EX)walking M: VIGOROUS EXERCISE

In anaerobic exercise, the amount of oxygen taken in by the body cannot meet the demands of the activity. This quickly creates an oxygen deficit that must be made up later. Anaerobic activities are high in intensity but short in duration, usually lasting only about 10 seconds to 2 minutes. An example is sprinting the quarter-mile, which leaves even the best-trained athletes gasping for air. In nonaerobic exercise, such as bowling, softball, or doubles tennis, there is frequent rest between activities. Because the body can take in all the oxygen it needs, then what happens to the heart and lungs?

heart and lungs don't get much of a workout.

The most common cause is ________________________ ______________________ (HCM), a genetic disease that results in thickening or enlargement of the heart that affects up to 1 in 500 people. HCM accounts for 40% of all deaths on athletic fields in the United States. An average of 66 athletes younger than age 40 die each year from cardiac arrest in the United States. HCM can be detected and treated. Medical experts are urging colleges to consider screening for all student athletes as well as to develop a protocol for emergency resuscitation in case of cardiac arrest.

hypertrophic cardiomyopathy

By increasing frequency, intensity, or duration, you will?

improve your level of fitness. Once your body adapts to (becomes comfortable with) the demands, you can again apply the overload principle to achieve a higher level of fitness.

Unlike middle-aged and older individuals, traditional-age college students cite improved fitness as the number one advantage that exercise offers, followed by improved appearance and muscle tone. Your brain may also benefit. Strong cardiorespiratory fitness in young adulthood is associated with higher intelligence, better grades, and greater success in life. The reasons may be?

improved blood flow to the brain, diminished anxiety, enhanced mood, and less fatigue.

By improving physical endurance, muscle tone, blood flow, and body composition, exercise improves sexual functioning. Simply burning 200 extra calories a day can significantly lower the risk of erectile dysfunction in sedentary men. Exercise may also?.

increase sexual drive, activity, and sexual satisfaction in people of all ages

According to a study of college women, high-impact aerobics, such as Zumba, may offer the quickest route to building bone. Resistance exercises such as squats, leg presses, and calf presses were found to strengthen leg muscles but to have no effect on bone density. The American College of Sports Medicine (ACSM) recommends?

moderate- to high-intensity weight-bearing activities to maintain bone mass in adults.

Exercise is an effective—but underused—treatment for mild to moderate depression and may help in treating other mental disorders. Regular, moderate exercise—such as walking, running, or lifting weights—three times a week has proved as effective as medication in improving?

mood and beneficial for depression and anxiety disorders, including panic attacks. Exercise also helps prevent relapse.

In addition to its effects on the heart, exercise makes the lungs more efficient. The lungs take in more oxygen, and their vital capacity (the maximum amount of air volume the lungs can take in and expel) increases, providing?

more energy for you to use.

New research on "the physiology of inactivity" has identified serious risks from "high-volume sitting" (sitting seven or more hours a day) and "prolonged uninterrupted sitting" (sitting for 30 minutes or longer at a time). These include ?

obesity, cardiovascular disease, diabetes, and certain cancers, as well as "all-cause mortality" (dying of any natural cause).

The overload principle

requires a person exercising to provide a greater stress or demand on the body than it's usually accustomed to handling. For any muscle, including the heart, to get stronger, it must work against a greater-than-normal resistance or challenge. To continue to improve, you need further increases in the demands—but not too much too quickly. Progressive overloading—gradually increasing physical challenges—provides the benefits of exercise without the risk of injuries

According to the ACSM's statement on "appropriate physical activity intervention strategies for weight loss and prevention of weight regain," long-term weight loss requires 150 or more minutes (2 hours and 30 minutes) of moderately intense physical activity per week. Less exercise can prevent a gain greater than 3% of current weight but provides what the ACSM describes as "only modest" weight loss. In addition to aerobic workouts, the ACSM recommends?

resistance training to increase lean tissue and decrease fat.

Cardiorespiratory fitness declines more rapidly after age 45, but exercising regularly, maintaining a healthy weight, and not smoking can help maintain cardiorespiratory health throughout life. Even individuals with a genetic predisposition to cardiovascular disease can improve their cardiorespiratory fitness. t/f?

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Did you know that for each hour you work out, you gain extra hours of life? Even minutes count. A mere 10 minutes of daily physical activity may increase lifespans in adults by almost 2 years—even in those who are overweight. t/f?

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Millions of people have bought fitness trackers and activity apps for smartphones and smartwatches. Despite the popularity of these devices, scientists have questioned their accuracy and usefulness. In one recent study, various physical activity trackers either over- or underestimated energy expenditures during everyday activities such as housework as well as during workouts, although most proved to be as accurate as pedometers in counting steps. t/f?

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More exercise may mean better sex—at least for men. In a recent study, men who engaged in the equivalent of 2 hours of strenuous exercise, 3.5 hours of moderate exercise, or 6 hours of light exercise a week reported enhanced sexual function, including the ability to have erections and orgasms and the quality and frequency of erections. t/f?

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Start taking your pulse during or immediately after exercise, when it's much more pronounced than when you're at rest. Three minutes after heavy exercise, take your pulse again. The closer that reading is to your resting heart rate, the better your condition. If it takes a long time for your pulse to recover and return to its resting level, your body's ability to handle physical stress is poor. As you continue working out, however, your pulse will return to normal much more quickly. t/f?

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The ACSM recommends that for endurance training and general aerobic conditioning, you calculate 50-65% of your maximum heart rate if you're a beginner; 60-75% for intermediate-level exercisers; and 70-85% for established aerobic exercisers. For example, if you're a 45-year-old beginner with no known health issues, your maximum heart rate is approximately 175 beats a minute. 50-65% of that maximum is 87 to 113 beats per minute. t/f?

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The number of years you may be able to add to your life depends on your sex, age, and activity level. If you are a white, active or somewhat active 20-year-old man, your estimated life expectancy would be about 2.4 years longer than that of your inactive peers. If you are a black, active or somewhat active 20-year-old woman, you could gain an extra 5.5 years. t/f?

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The reason may be that people who exercise, compared to those who don't, have different proteins moving through their bloodstreams and working together. Their activity may explain the complex process by which workouts lead to wellness. t/f?

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Fitness is ?

the ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge.

Muscular strength

the force within muscles, measured by the absolute maximum weight that you can lift, push, or press in one effort. Strong muscles help keep the skeleton in proper alignment, improve posture, prevent back and leg aches, help in everyday lifting, and enhance athletic performance. Muscle mass increases along with strength, which makes for a healthier body composition and a higher metabolic rate. Muscular endurance, the ability to perform repeated muscular effort, measured by the number of times you can lift, push, or press a given weight. Important for posture, muscular endurance helps in everyday work as well as in athletics and sports.

"Sedentary" behavior includes sitting or reclining at work, at home, in school, getting to and from places, travelling in a car or bus, reading, playing cards, talking with friends, watching television, or using a computer or mobile device. "Screen time," whether involving a smartphone, computer, tablet, or television, has contributed to?

the sedentary lifestyle of many college students, who report from four to more than eight hours of screen time each day.

In various studies, physical activity increased life expectancy by 1.3 to 5.5 years. Aerobic activities, such as jogging, may make us biologically younger by extending telomeres, which are?

the tiny tips of our chromosomes that protect our DNA from damage but that tend to shorten and fray as cells age.

In a study of college students, fitness trackers did not lead to a significant change in step count over 12 weeks. However, when utilized as part of a wellness course, what happened?

there were some increases in knowledge and perception of wellness.

Wearable activity monitors include the following:

~ Pedometers. A pedometer, the classic in the field, uses a pendulum-based unit to count steps and translate them into miles. The new generation of advanced pedometers can calculate the number of calories burned, record several days of data, and download this information to your computer for analysis. The simplest, cheapest pedometers provide only estimates based on your average rather than actual step or stride. ~ Activity trackers. Wearable trackers such as a Fitbit use an accelerometer, widely considered the most accurate and reliable step-counting mechanism. Most wristband models are so comfortable you can wear them around the clock to monitor your sleep as well as your waking activities. You can use waterproof models in the pool or shower. Many connect wirelessly to a smartphone or tablet and include a mobile app that tracks your progress toward your targets and allows you to share your data with others. ~ Smartwatches. Available from Apple, Samsung, and other manufacturers, these offer sophisticated tracking of activity and exercise. Many provide a stopwatch, countdown timers, heart-rate monitoring, calorie consumption, and a training log. Most are sturdy and water-resistant. The top models are expensive, so compare the prices and features carefully before investing.

As students progress from their first to fourth year of studies, they exercise less. The most drastic drop in physical activity occurs in the freshman year. As various studies have documented, fitness often declines, and levels of total cholesterol, harmful LDL (low-density lipoprotein) cholesterol, and fasting glucose (blood sugar) levels increase. A drop in exercise frequency and intensity has been identified as a major contributor to ?

unhealthy changes in body composition and fitness.

One of the most ancient of mind-body practices, yoga comes from the Sanskrit word meaning "union." Traditionally associated with religion, yoga consists of ?

various breathing and stretching exercises that unite all aspects of a person.

After you've pushed your heart rate up to its target level and kept it there for a while, the worst thing you can do is slam on the brakes. If you come to a sudden stop, you put your heart at risk. When you stand or sit immediately after vigorous exercise, blood can pool in your legs. You need to keep moving at a slower pace to ensure an adequate supply of blood to your heart. Ideally, you should ?

walk for 5 to 10 minutes at a comfortable pace before you end your workout session.

Because frostnip is painless, you may not even be aware that it is occurring. Watch for a sudden blanching or lightening of your skin. The best early treatment is ??

warming the area with firm, steady pressure from a warm hand; blowing on it with hot breath; holding it against your body; or immersing it in warm (not hot) water. As the skin thaws, it becomes red and starts to tingle. Be careful to protect it from further damage. Don't rub the skin vigorously or with snow, as you could damage the tissue.

Regardless of your age, muscular fitness matters. Resistance training can lower the risk of heart attacks, strokes, and death by about 50% College students with high muscular fitness rate higher in cardiometabolic health, with lower blood pressure, harmful blood fats, blood sugar, and waist measurements. Resistance training also can improve mood and lessen symptoms of depression and anxiety. In terms of longevity, maximizing and maintaining muscles may be as important as ???

weight or body mass index.

The health-related components of physical fitness are as follows:

- Cardiorespiratory fitness - Metabolic fitness - Muscular strength - Flexibility - Body composition - Functional fitness

A workout with weights should exercise your body's primary muscle groups (Figure 6.6):

- Deltoids (shoulders). - Pectorals (chest). - Triceps and biceps (back and front of upper arms). - Quadriceps and hamstrings (front and back of thighs). - Gluteus maximus (buttocks). - Trapezius and rhomboids (back). - Abdomen.

This ancient Chinese practice, designed to exercise body, mind, and spirit, gently works muscles, focuses concentration, and improves the flow of "qi" (often spelled "chi"), the vital life energy that sustains health. Popular with all ages, from children to seniors, t'ai chi is easy to learn and perform. Because of its focus on breathing and flowing gestures, t'ai chi is sometimes described as ??

"meditation in motion."

If you are just starting an aerobic program, think of it as a series of phases: beginning, progression, and maintenance:

- Beginning (4-6 weeks). Start slow and low (in intensity). If you're walking, monitor your heart rate and aim for 55 percent of your maximum heart rate. Another good rule of thumb to make sure you're moving at the right pace: If you can sing as you walk, you're going too slow; if you can't talk, you're going too fast. - Progression (16-20 weeks). Gradually increase the duration and/or intensity of your workouts. For instance, you might add 5 minutes every 2 weeks to your walking time. You can also gradually pick up your pace, using your target heart rate as your guide. Keep a log of your workouts so you can chart your progress until you reach your goal. - Maintenance (lifelong). Once you've reached the stage of exercising for an hour every day, you may want to develop a repertoire of aerobic activities you enjoy. Combine or alternate activities (cross-training) to avoid monotony and keep up your enthusiasm.

Spiritual:

Fitness fosters appreciation for the relationship between body and mind and may lead to greater realization of your potential.

A weight-training program is made up of:

~ Reps (or repetitions)—Multiple performances of an exercise, such as lifting 50 pounds one time. ~ Sets—A set number of repetitions of the same movement, such as a set of 20 pushups. You should allow your breath to return to normal before moving on to each new set. Although the ideal number of sets in a resistance-training program remains controversial, recent evidence suggests that multiple sets lead to additional benefits in short- and long-term training in young and middle-aged adults.

Here are some guidelines for putting your best foot forward, whether you are walking or running:

- Take time to warm up. - Maintain good posture. Keep your back straight, your head up, and your eyes looking straight ahead. Hold your arms slightly away from your body—your elbows should be bent slightly so that your forearms are almost parallel to the ground. - Use the heel-to-toe method. The heel of your leading foot should touch the ground before the ball or toes of that foot do. Push off the ball of your foot, and bend your knee as you raise your heel. You should be able to feel the action in your calf muscles. - Pump your arms back and forth. This burns more calories and gives you an upper-body workout as well. - Do not walk or run on the balls of your feet. This produces soreness in the calves because the muscles must contract for a longer time. Avoid running on hard surfaces and making sudden stops and turns. - End your walk or run with a cooldown period. Let your pace become more leisurely for the last 5 minutes.

How far is 10,000 steps? The following statistics provide some guidance:

- The average person's stride length is approximately 2.5 feet. - This means it takes just over 2,000 steps to walk 1 mile, and 10,000 steps is close to 5 miles. - Brisk walking, according to researchers' calculations, translates into an average of 118 steps—116 for men, 121 for women—per minute.

The major muscles of your core include:

- The transverse abdominis, the deepest of the abdominal muscles. - The external and internal obliques on the side and front of the abdomen around your waist. - The rectus abdominis, a long muscle that extends along the front of the abdomen.

You need to exercise differently for strength than for endurance:

- To develop strength, do a few repetitions with heavy loads. As you increase the weight your muscles must move, you increase your strength. - To increase endurance, do many more repetitions with lighter loads. If your muscles are weak and you need to gain strength in your upper body, you may have to work for weeks to do a half-dozen regular pushups. Then you can start building endurance by doing as many pushups as you can before collapsing in exhaustion.

Exercise provides head-to-toe benefits, including the following:

- You may remain healthier, avoid chronic diseases, and live longer. - Your heart muscles become stronger and pump blood more efficiently. - Your heart rate and resting pulse slow down. - Your blood pressure may drop slightly from its normal level. - Your risk of a heart attack and of dying of heart disease declines. - Your bones become denser, and the loss of calcium that normally occurs with age slows.

HIIT usually consists of ?? This approach can be applied to any form of aerobic activity: like?

- a warm-up; periods of intense, near-maximum exercise alternating with periods of moderate exercise; and a cooldown. jogging, running, biking, stair climbing, rowing, jumping, and so on.

Although low-intensity activity can enhance basic health, you need to work harder—that is, at a greater intensity—to improve fitness. Whatever exercise you do, there is a level, or threshold, at which fitness begins to improve; a target zone, where you can achieve maximum benefits; and an upper limit, at which potential risks outweigh any further benefits. The acronym FITT sums up the four dimensions of progressive overload: What are they?

- frequency (how often you exercise) - intensity (how hard) - time (how long) - type (specific activity).

Regular physical activity can reduce the risk of more than 25 chronic medical conditions by _____-______%.

20 to 30 percent.

To find the best "zone" for your goals and activity, you must first know how to calculate your maximum heart rate. The following formula offers a rough baseline:

220 - Age =Max heart rate (MHR)

Allow no less than 48 hours, but no more than 96 hours, between training sessions, so your body can recover from the workout and you avoid overtraining. Workouts on consecutive days do more harm than good because the body can't recover that quickly. Strength training twice a week at greater intensity and for a longer duration can be as effective as working out three times a week. However, your muscles will begin to atrophy if you let more than how many days pass?

3 or 4 days pass without exercising them.

Sodium and other electrolytes in sports drinks help replace those lost during physical activity. However, most exercisers do not have to replace minerals lost in sweat immediately. what does this soon enough?

A meal eaten within several hours

Emotional:

Fitness lowers tension and anxiety, lifts depression, relieves stress, improves mood, and promotes a positive self-image.

Overtraining

About half of all people who start an exercise program drop out within 6 months. One common reason is that they overtrain, pushing themselves to work too intensely or too frequently. Signs of overdoing it include persistent muscle soreness, frequent injuries, unintended weight loss, nervousness, and inability to relax. ^If you develop any of the symptoms of overtraining, reduce or stop your workout sessions temporarily. Make gradual increases in the intensity of your workouts. Allow 24 to 48 hours for recovery between workouts. Make sure you get adequate rest.

According to the American Physical Therapy Association, the most common exercise-related injury sites are the knees, feet, back, and shoulders, followed by the ankles and hips. Types of injuries include the following:

Acute injuries—sprains, bruises, and pulled muscles—result from sudden trauma, such as a fall or collision. Overuse injuries, on the other hand, result from overdoing a repetitive activity, such as running. When one particular joint is overstressed—such as a tennis player's elbow or a swimmer's shoulder—tendinitis, an inflammation at the point where the tendon meets the bone, can develop. Other overuse injuries include muscle strains and aches and stress fractures, which are hairline breaks in a bone, usually in the leg or foot.

The U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans, based on the most significant research findings on the health benefits of physical activity, recognize that some activity is better than none. However, the most recent Guidelines emphasize that more activity—consisting of both aerobic (endurance) and muscle-strengthening (resistance) physical activity—is more beneficial. It's never too soon to start. The most recent Guidelines encourage children ages 3-5 to engage in active play—about three hours—every day. Exercise may also help to reduce falls and slow the cognitive decline of older adults with?

Alzheimer's disease or other forms of dementia.

Here's what we know—and don't know—about the most widely used performance boosters:

Anabolic steroids. These synthetic derivatives of the male hormone testosterone promote the growth of skeletal muscle and increase lean body mass. Taking them to improve athletic performance is illegal. Approximately 1 percent of college students have used steroids for nonmedical purposes. Anabolic steroids have been reported to increase lean muscle mass, strength, and ability to train longer and harder, but they pose serious health hazards, including the following: They may cause liver tumors, jaundice (yellowish pigmentation of skin, tissues, and body fluids), fluid retention, high blood pressure, decreased immune function, and severe acne. Men may experience shrinking of the testicles, reduced sperm count, infertility, baldness, and development of breasts. In men, side effects may be reversible once abuse stops. Women may experience growth of facial hair, acne, changes in or cessation of the menstrual cycle, enlargement of the clitoris, and deepened voice. In women, these changes are irreversible. In adolescents, steroids may bring about a premature halt in skeletal maturation. -------------------------------------------------- Anabolic steroid abuse may lead to aggression and other psychiatric side effects, including maniclike symptoms leading to "roid rage," or violent, even homicidal, episodes. Users may suffer from paranoid jealousy, extreme irritability, delusions, and impaired judgment stemming from feelings of invincibility. Stopping the drugs abruptly can lead to depression. Androstenedione ("andro"). This testosterone precursor is normally produced by the adrenal glands and gonads. Despite manufacturers' claims, studies have shown that supplemental androstenedione doesn't increase testosterone, and muscles don't get stronger with andro use. Andro has been classified as a controlled substance, and its use is illegal. --------------------------------------------------- Creatine. This amino acid, which is made by the body and stored predominantly in skeletal muscle, serves as a reservoir to replenish adenosine triphosphate (ATP), a substance involved in energy production. Some studies suggest that creatine may increase strength and endurance. Other effects on the body remain unknown. The Food and Drug Administration (FDA) has warned consumers to consult a physician before taking creatine supplements. Creatine may cause dehydration and heat-related illnesses, reduced blood volume, and electrolyte imbalances. Some athletes drink quantities of water hoping to avoid such effects. However, many coaches forbid or discourage creatine use because its long-term effects remain unknown. ===========-----------------------------------------======== GBL (gamma butyrolactone). This unapproved drug is marketed on the Internet and in some professional gyms as a muscle builder and performance enhancer. The FDA has warned consumers to avoid any products containing GBL, noting that they have been associated with at least one death and several incidents in which users became comatose or unconscious. Ergogenic aids. These substances, some of them very common, are used to enhance energy and provide athletes with a competitive advantage: Caffeine (discussed in Chapter 11) may boost alertness in some people but cause jitteriness in others. Baking soda (sodium bicarbonate) is believed to delay fatigue by neutralizing lactic acid in the muscles. Its potential drawbacks include explosive diarrhea, abdominal cramps, bloating, and nausea. Glycerol is a natural element derived from fats. Some sports-drink manufacturers are testing formulations that include glycerol, which they claim can lower heart rate and stave off exhaustion in marathon events. Glycerol-induced hyperhydration (holding too much water in the blood) may be hazardous to health. ------------------------------------------------------ Human growth hormone and erythropoietin (EPO). According to an analysis of all existing research, human growth hormone increases lean body mass but does not affect exercise capacity or aerobic endurance. Previous studies found no beneficial effect on aging in healthy older people. EPO is a hormone that increases red blood cell production and improves endurance. Side effects include blood clots, increased bone growth, increased cholesterol, heart disease, and impotence.

In general, active people need the same basic nutrients as others. There is no single, superior "athletic diet," since athletes in various competitive sports have different nutritional requirements:

Athletes generally do not need more protein; the exception may be those engaged in intense strength training. Like most other Americans, athletes typically consume more than the Recommended Daily Allowance for protein. Complex carbohydrates are essential in an athlete's diet. (See Chapter 4 for the best sources.) Including the right types of fat in the daily diet can actually improve athletic performance—not just by providing calories but by replenishing intramuscular fat stores (fat stored within the muscle and used to fuel extended exercise).

How to Avoid Stretching Injuries

Before you begin, increase your body temperature by slowly marching or running in place. Sweat signals that you're ready to start stretching. Don't force body parts beyond their normal range of motion. Stretch to the point of tension, back off, and hold for 10 seconds to 1 minute. Do a minimum of four repetitions of each stretch, with equal repetitions on each side. Don't hold your breath. Continue breathing slowly and rhythmically throughout your stretching routine. Don't attempt to stretch a weak or injured muscle. Start small. Work the muscles of the smaller joints in the arms and legs first and then work the larger joints like the shoulders and hips. Stretch individual muscles before you stretch a group of muscles; for instance, stretch the ankle, knee, and hip before doing a stretch that works all three at once. Don't make any quick, jerky movements while stretching. Stretches should be gentle and smooth. Certain positions can be harmful to the knees and lower back. In particular, avoid stretches that require deep knee bends or full squats because they can harm your knees and lower back.

Environmental:

Fit individuals often become more aware of their need for healthy air and food and develop a deeper appreciation of the physical world.

Intellectual:

Fit individuals report greater alertness, better concentration, more creativity, and improved personal health habits.

The ACSM recommends fluid intake before, during, and after exercise to regulate body temperature and replace body fluids lost through sweating. Failure to replace fluids during exercise can lead to dehydration, which can cause muscle fatigue, loss of coordination, heat exhaustion, and an elevation of body-core temperature to dangerously high levels. To avoid this danger, the ACSM advises the following:

Consume a nutritionally balanced diet and drink adequate fluids in the 24 hours before an exercise event. Drink about 17 ounces of fluid about 2 hours before. During exercise, start drinking early and at regular intervals to replace all the water lost through sweating (i.e., body weight loss). Drink fluids with carbohydrates and/or electrolytes for exercise lasting more than an hour. For shorter periods, there is little evidence of differences between drinking a carbohydrate-electrolyte drink and plain water.

Here are ways to protect yourself in cold weather (or cold indoor gyms):

Cover as much of your body as possible but don't overdress. Wear one layer less than you would if you were outside but not exercising. Don't use warm-up clothes made of waterproof material because they tend to trap heat and keep perspiration from evaporating. Make sure your clothes are loose enough to allow movement and exercise of the hands, feet, and other body parts, thereby maintaining proper circulation. Choose dark colors that absorb heat. Because 40 percent or more of your body heat is lost through your head and neck, wear a hat, turtleneck, or scarf. Make sure you cover your hands and feet as well; mittens provide more warmth and protection than gloves. Warm up and cool down. Cold weather constricts muscles, so you need to allow enough time for proper stretching to warm up muscles before you exercise.

Occupational:

Fit employees miss fewer days of work, are more productive, and incur fewer medical costs.

Not all fitness equipment comes with a big price tag. Here are some affordable ways to expand and enhance a home workout:

Dumbbells. You can purchase light weights to carry when walking and jogging to build and firm arm muscles. Training with heavier weights increases muscle strength and endurance, improves balance and body composition, and may reverse some bone loss. An adjustable dumbbell set allows you to add more weight as you build strength. Stability balls. A large inflatable rubber ball can be a fun, effective way of building core strength, improving posture, and increasing balance. When performing standard exercises like crunches and abdominal curls, the ball provides an additional challenge: maintaining a stable trunk throughout each exercise. You also can sit on the ball while working with hand weights to build core strength and balance. Introductory videos and DVDs are available for rental or purchase. Resistance tubing. Developed by physical therapists for rehabilitation after injuries, elastic bands and tubing come in different strengths, based on the thickness of the plastic. If you're a beginner, start with a thin band, particularly for the upper body. The lightweight, inexpensive, and easy-to-carry bands aren't particularly risky, but you should check for holes or worn spots, choose a smooth surface, maintain good posture, and perform the exercises in a slow, controlled manner.

Treadmills are good alternatives to outdoor walks—and not just in bad weather. They keep you moving at a certain pace, and they allow you to exercise in a climate-controlled, pollution-free environment—a definite plus for many city dwellers. Holding onto the handrails while walking on a treadmill reduces both heart rate and oxygen consumption, so you burn fewer calories. Slow the pace if necessary so you can let go of the handrails while working out. _________ ______________ are another aerobic option—with the additional benefit of being easier on the feet, knees, and other joints.

Elliptical trainers

Exercise Addiction

Excessive exercise can become a form of addiction, and "exercise dependence" is not uncommon among young men and women. Although most physically active college students work out at healthy levels, some exercise to an extent that could signal dependence.

Do you know what to do if you think you may have heat exhaustion? .

First of all, get out of the heat immediately. Rest in a cool, shady place and drink plenty of water or other fluids. Do not drink alcohol, which can make heat exhaustion worse. If you do not feel better within 30 minutes, seek medical attention. If left untreated, heat exhaustion may lead to a heat stroke

Some researchers believe muscle dysmorphia is a form of body dysmorphic disorder; others view it as an eating disorder. Its primary characteristics are as follows:

Frequently giving up important social, occupational, or recreational activities because of a compulsive need to maintain a workout and diet regimen. Avoiding situations that involve bodily exposure (such as swimming) or enduring them only with great distress. Preoccupation with body size or musculature that causes significant distress or interferes with work, socializing, or other important aspects of daily life. Continued exercise, diet, or use of performance-enhancing substances despite knowledge of their potential for physical or psychological harm.

To prevent exercise-related problems before they happen, use common sense and take appropriate precautions, including the following:

Get proper instruction and, if necessary, advanced training from knowledgeable instructors. Make sure you have good equipment and keep it in good condition. Know how to check and do at least basic maintenance on the equipment yourself. Always check your equipment prior to each use (especially if you're renting it). Always warm up before and cool down after a workout. Rather than being sedentary all week and then training hard on weekends, try to stay active throughout the week and don't overdo it on weekends. Use reasonable protective measures, including wearing a helmet when cycling or skating. For some sports, such as boating, always go with a buddy. Take each outing seriously—even if you've dived into this river a hundred times before, even if you know this mountain like you know your own backyard. Avoid the unknown under adverse conditions (e.g., hiking unfamiliar terrain during poor weather or kayaking a new river when water levels are unusually high or low) or when accompanied by a beginner whose skills may not be as strong as yours. Never combine alcohol or drugs with any workout or sport.

Price

If you develop aches and pains beyond what you might expect from an activity, stop. Never push to the point of fatigue. If you do, you could end up with sprained or torn muscles. Figure 6.8 gives the PRICE prescription for coping with an exercise injury.

Once considered an exotic pursuit, yoga has gained acceptance as part of a comprehensive stress management and fitness program and scientific studies have demonstrated its benefits, which include the following:

Improved flexibility, which may offer protection from back pain and injuries. Protection of joints because yoga postures take joints through their full range of motion, providing a fresh supply of nutrients to joint cartilage. Stronger, denser bones from yoga's weight-bearing postures. Enhanced circulation, which also boosts the supply of oxygen throughout the body. Lower blood pressure. Relief of stress-related symptoms and anxiety. Lower blood sugar in people with diabetes, which reduces the risk of complications. Relief from lower back pain. Reduced pain in people with arthritis, carpal tunnel syndrome, fibromyalgia, and other chronic problems. Improved lung function in people with asthma. Less inflammation, fatigue, and depression in breast cancer survivors. Eased depression in pregnant women, serving as an alternative to antidepressants.

Warm-up

Just as you don't get in your car and immediately gun your engine to 60 miles per hour, you shouldn't do the same with your body. You need to prepare your cardiorespiratory system for a workout, speed up the blood flow to your lungs, and increase the temperature and elasticity of your muscles and connective tissue to avoid injury. After reviewing more than 350 scientific studies, the ACSM concluded that preparing for sports or exercise should involve a variety of activities and not be limited to stretching alone. Researchers found little to no relationship between stretching and injuries or postexercise pain. A better option is a combination of warm up, strength training, and balance exercises.

The college women at greatest risk often are extremely skinny and maintain their low weights by dieting (often not eating calcium-rich dairy products) and by avoiding exercise so as not to increase their muscle mass. Depo-Provera, a method of birth control that consists of hormone injections every 3 months, is also associated with?

Low bone density, especially with long-term use.

Exercise, particularly long-duration aerobic workouts, may improve certain cognitive skills, such as multitasking and concentration. Lifelong fitness also may preserve brain health as we age. According to numerous long-term studies, physically fit adults perform better on cognitive tests than their less fit peers. Exercise may protect the aging brain by means of increased blood flow, improved development and survival of neurons, and decreased risk of heart and blood vessel diseases. The combination of physical fitness and a healthy body mass index (BMI) may?

Lower the risk of stroke.

The best antidote to excessive sitting:

Move! Health professionals suggest five minutes of activity for every 30 minutes of sitting: get up and stretch, walk around, jog in place, climb a flight of stairs. Pace when you're on the phone. Download an app or use an activity tracker to remind you to move. Check out online sites for sharing and getting supportive feedback.

Various psychosocial factors can influence students' exercise behaviors:

Peer pressure to exercise (for men more than women), an exercise partner, a flexible class schedule, access to fitness facilities, stress, even a negative reaction to Facebook posts all increase physical activity. "Screen" time—whether with a mobile device, computer, or television—also has an impact on activity. ***Researchers describe college students who use smart phones from four to eight hours a day but also engage in some physical exertion as "active couch potatoes."

Among the other benefits of flexibility are the following:

Prevention of injuries. Strong, flexible muscles resist stress better than weak or inflexible ones. Adding flexibility to a training program for sports such as soccer, football, or tennis can reduce the rate of injuries by as much as 75 percent. However, stretching before a run has proven neither to prevent nor to cause injury. Relief of muscle strain. Muscles tighten as a result of stress or prolonged sitting. Stretching helps relieve this tension and enables you to work more effectively. For certain types of pain, combined strengthening and stretching exercises may be most effective. Relaxation. Flexibility exercises reduce stress and mental strain, slow the rate of breathing, and reduce blood pressure. Relief of soreness after exercise. Many people develop delayed-onset muscle soreness (DOMS) 1 or 2 days after they work out. This may be the result of damage to the muscle fibers and supporting connective tissue. Improved posture. Bad posture can create tight, stressed muscles. If you slump in your chair, for instance, the muscles in the front of your chest may tighten, causing those in the upper spine to overstretch and become loose.

Young men tend to have a lower resting heart rate and a higher peak heart rate than women. Men's heart rates also do what?

Rise more dramatically during exercise and return to normal more quickly.

Have you ever suffered a sports-related injury?

Sooner or later, most active people do. Although most sports injuries are minor, they all require attention. Ignoring a problem or trying to push through the pain can lead to more serious complications.

More severe is frostbite. There are two types of frostbite:

Superficial frostbite, the freezing of the skin and tissues just below the skin, is characterized by a waxy look and firmness of the skin, although the tissue below is soft. Initial treatment should be to slowly rewarm the area. As the area thaws, it will be numb and bluish or purple, and blisters may form. Cover the area with a dry, sterile dressing and protect the skin from further exposure to cold. See a doctor for further treatment. Deep frostbite, the freezing of skin, muscle, and even bone, requires medical treatment. It usually involves the tissues of the hands and feet, which appear pale and feel frozen. Keep the victim dry and as warm as possible on the way to a medical facility. Cover the frostbitten area with a dry, sterile dressing.

Although official guidelines call for a minimum of 150 minutes of moderate-to-vigorous-intensity physical activity per week, working at less than 50% of the recommended levels can lead to health benefits—particularly for sedentary individuals and/or those with a chronic medical condition. T/F?

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Aerobic Activity

The two key components of this part of your workout are intensity and duration. As described in the previous section, you can use your target heart rate range to make sure you are working at the proper intensity. The current recommendation is to keep moving for 30 to 60 minutes, either in one session or several briefer sessions, each lasting at least 10 minutes.

Strength-training machines have several advantages:

They ensure correct movement for a lift, which helps protect against injury and prevent cheating when fatigue sets in. They isolate specific muscles, which is good for rehabilitating an injury or strengthening a specific body part. Because they offer high-tech options like varying resistance during the lifting motion, they can tax muscles in ways that a traditional barbell cannot.

Heat Syndromes More serious temperature-related conditions include heat exhaustion and heat stroke. These are most likely to occur when both temperature and humidity are high because sweat does not evaporate as quickly, preventing the body from releasing heat. Other conditions that limit the body's ability to regulate temperature are old age, fever, obesity, dehydration, heart disease, poor circulation, sunburn, and drug and alcohol use. Some medicines that increase the risk include ?

allergy medicines (antihistamines), some cough and cold medicines, blood pressure and heart medicines, diet pills, laxatives, and psychiatric medications.

Although many people worry that running may jeopardize their knees, recent research suggests that jogging and running may benefit the knees. The reason may be that runners tend to weigh less, which reduces the risk for knee arthritis. But jogging and running also may ??

alter the biochemistry within the knee joint in ways to reduce the risk of injury.

High-intensity interval training (HIIT) refers to

an exercise session that includes short periods of strenuous aerobic exercise, usually alternating with moderate exercise. HIIT workouts, which may vary in length from 4 to 30 minutes, produce benefits similar to or sometimes greater than those of moderate aerobic exercise but in a much shorter period of time. In various studies, periods of intense exercise divided into several bursts of 20 to 60 seconds within a longer total workout led to a significant improvement in markers of fitness and of cardiometabolic health. An added bonus: Even though it's more physically demanding, individuals often find high-intensity workouts more enjoyable.

In passive stretching, your own body, a partner, gravity, or a weight serves as?

an external force or resistance to help your joints move through their range of motion. You can achieve a more intense stretch and a greater range of motion with passive stretching. There is a greater risk of injury, however, because the muscles themselves are not controlling the stretch.

In an isometric contraction the muscle ?

applies force while maintaining an equal length. The muscle contracts and tries to shorten but cannot overcome the resistance. An example is pushing against an immovable object, like a wall, or tightening an abdominal muscle while sitting. The muscle contracts, but there is no movement. Push or pull against the immovable object, with each muscle contraction held for 5 to 8 seconds; repeat 5 to 10 times daily.

According to the American Institute for Cancer Research, physical activity may lower the risk of colon cancer by 40-50%; the risk of breast, endometrial, and lung cancers by 30-40%; and the risk of prostate cancer by 10-30%. The combination of excess weight and physical inactivity may account for 1/4-1/3 of all breast cancer cases. Regular, lifelong exercise may lower a woman's breast cancer risk by 20%, possibly by reducing weight and body mass and preventing metabolic syndrome and chronic inflammation. Men who regularly get moderate exercise may have a lower risk of prostate cancer; those who do get the disease are less likely to have aggressive, fast-growing tumors. t/f?

egulating sex hormones, insulin, and prostaglandins and by enhancing the immune system.

Consuming a high-carbohydrate, high-caffeine sports drink 10 to 60 minutes before exercise may improve mental focus, alertness, anaerobic performance, and endurance, but athletes should consider the effects on their metabolic health. Use of more than one serving a day, the ISSN stated, may lead to adverse effects. Individuals with cardiovascular, metabolic, liver, or neurologic disease who are taking medication should avoid all use of ??

energy or sports drinks.

Just as cardiorespiratory fitness benefits the heart and lungs and muscular fitness builds endurance and strength, a stretching program produces unique benefits, including ???

enhancement of the ability of the respiratory, circulatory, and neuromuscular systems to cope with the stress and demands of our high-pressure world

Vitamin and mineral supplements, as discussed in Chapter 5, do not provide benefits to healthy, well-nourished individuals. Vitamin supplements marketed for athletes are poorly regulated, and some may be adulterated with banned substances, such as?

ephedrine.

Heat Stroke A heat stroke can occur when the body temperature rises to 106 degrees Fahrenheit or higher within 10 to 15 minutes. A heat stroke is a medical emergency that can be fatal. The warning signs are ??

extremely high temperature; red, hot, and dry skin; rapid, strong pulse; throbbing headache; dizziness; nausea; and confusion or unconsciousness.

Taking this course may in itself change your attitude toward fitness and healthy behaviors. In a recent study, students enrolled in a health and fitness course, who were already active and fit, did not necessarily increase their workouts. However, their attitudes shifted from what to what?

extrinsic motivators (such as looking good) to internal ones (enjoyment).

A balanced workout regimen of muscle building and aerobic exercise does more for you than just burn fat. It does what?

improves cardiovascular health and gives you more endurance by promoting better distribution of oxygen to your tissues and increasing the blood flow to your heart

Despite the hype, more than 7,500 scientific investigations have found that performance-enhancing drugs do not provide strength benefits. The drugs have been shown to ??

increase lean body mass, heart rate, and metabolic rate, but these do not translate into improved performance.

When you stretch a muscle, you are primarily stretching the connective tissue. The stretch must be intense enough to ??

increase the length of the connective tissue without tearing it.

Maintaining proper breathing during weight training is crucial. To breathe correctly,what should you do?

inhale when muscles are relaxed and exhale when you push or lift. Don't ever hold your breath because oxygen flow helps prevent muscle fatigue and injury.

One of the most common mistakes people make is to push too hard too fast. Often they end up?

injured or discouraged and quit entirely.

Although aerobic workouts condition your internal organs (heart, blood vessels, and lungs), they don't exercise many of the muscles that shape your external form and provide power when you need it. Strength workouts are also important because they enable muscles to work more efficiently and reliably. Conditioned muscles function more smoothly and contract somewhat more vigorously and with less effort. With exercise, muscle tissue becomes firmer and can withstand much more strain—the result of?

of toughening the sheath, protecting the muscle, and developing more connective tissue within it

Mineral deficiencies, such as too little iron in female athletes, can impair athletic performance. Women who exercise rigorously should undergo regular blood testing and, if needed, take iron supplements. In general, calcium, magnesium, iron, zinc, and copper supplements do not enhance sport performance in well-nourished athletes. Chromium, boron, and vanadium have no beneficial effects on?

on body composition or muscular strength and endurance.

Your muscles never stay the same. If you don't use them, they atrophy, weaken, or break down. If you use them rigorously and regularly, they grow stronger. The only way to develop muscles is by demanding more of them than you usually do. This is called ?

overloading. (Remember the overload principle?)

Exercise refers to? If exercise could be packed into a pill, it would be the single most widely prescribed and beneficial medicine in the nation. Why?

physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving one or more components of physical fitness. - Because nothing can do more to help your body function at its best.

Temperature Prevention is the wisest approach to heat and cold problems; and knowing what can go wrong is part of that ???

preventive approach.

Ballistic stretching is characterized by ??

rapid bouncing movements, such as a series of up-and-down bobs as you try again and again to touch your toes with your hands. These bounces can stretch the muscle fibers too far, causing the muscle to contract rather than stretch. They can also tear ligaments and weaken or rupture tendons, the strong fibrous cords that connect muscles to bones. The heightened activity to stretch receptors caused by the rapid stretches can continue for some time, possibly causing injuries during any physical activities that follow. Because of the potential dangers of ballistic stretching, fitness experts generally recommend against it.

Eat and run? Or run and eat? Time your meals so that you exercise 3 to 4 hours after a large meal and 1 to 2 hours after a small one. After a workout, eat a meal containing both protein and carbohydrates within 2 hours to help your muscles??

recover and to replace fuel stores.

Stepping Out: Walk the Walk Walking may reduce the risk factors for cardiorespiratory disease, such as insulin resistance, as much as vigorous activity does. Walking briskly 3 hours a week has proven as effective as an hour and a half a week in more vigorous activities, such as aerobics or running, in protecting women's hearts. Women engaging in either form of exercise have a rate of heart attacks 30-40% lower than that of who?

sedentary women.

If you think someone might have heat stroke, you should quickly take him or her to a cool, shady place and call a doctor. Remove unnecessary clothing and bathe or spray the victim with cool water. People with heat stroke may ?

seem confused. They may have seizures or go into a coma.

The center of the body may gradually cool at temperatures above, as well as below, freezing—usually in wet, windy weather. When body temperature falls too low, the body is incapable of rewarming itself because of the breakdown of the internal system that regulates its temperature. This state is known as hypothermia. The first sign of hypothermia is??

severe shivering. Then the victim becomes uncoordinated, drowsy, listless, confused, and is unable to speak properly. Symptoms become more severe as body temperature continues to drop, and coma or death can result. *Hypothermia requires emergency medical treatment. Try to prevent any further heat loss. Move the victim to a warm place, cover him or her with blankets, remove wet clothing, and replace it with dry garments. If the victim is conscious, administer warm liquids, not alcohol.*

If your goal is to enhance aerobic fitness, then long, slow distance running is best. If you want to improve your speed, try interval training—repeated hard runs over a certain distance, with intervals of relaxed jogging in between. Depending on what suits you and what your training goals are, you can vary the distance, duration, and number of fast runs, as well as the time and activity between them. t/f?

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Not just what you eat but when you eat can affect your exercise performance. If you eat immediately prior to a workout, you may feel sluggish or develop nausea, cramping, or diarrhea. If you don't eat, you may feel weak, faint, or tired. t/f?

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Once bedrest was the primary treatment for back pain, but doctors now urge patients to avoid it. Even 2 to 7 days of bedrest may provide little, if any, benefit. Many people, particularly those experiencing low back pain for the first time, may overestimate the risks of physical activity. Talk with a health professional about the best and safest options. t/f?

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Psychological approaches, including mindfulness-based stress reduction and cognitive-behavioral therapy, have proven effective in relieving low back pain. Acetaminophen (Tylenol) is the first-line medication for pain relief. If it is not effective, doctors recommend nonsteroidal antiinflammatory drugs, such as ibuprofen (Motrin or Advil). Muscle relaxants seem to be effective for a spasm in the lower back. t/f?

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Sports supplements have exploded into a huge international business expected to generate some $18 billion in revenue by 2025. Both amateur and professional athletes are the greatest users. Some have paid a high price for using drugs to boost their performance, including arrests and convictions. Others have had to end their careers and see their reputation forever tarnished. t/f?

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Stretching and Athletic Performance Conventional wisdom holds that stretching improves athletic performance, but a review of the research finds that this isn't necessarily so. In some cases, active stretching can impede rather than improve performance in terms of muscle force and jumping height. Passive stretching prior to a sprint—a common practice—has also proved to reduce runners' speed. On the other hand, regular stretching can improve athletic performance in a variety of sports. t/f?

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Taking salt pills does little to boost performance in endurance exercises. Researchers have found no difference between athletes taking additional salt and those given placebos. t/f?

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The difference between jogging and running is speed. You should be able to carry on a conversation with someone on a long jog or run; if you're too breathless to talk, you're pushing too hard. t/f?

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The heart's right half pumps oxygen-poor blood to capillary beds in lungs. There, it diffuses into blood and diffuses out. The oxygenated blood flows into the heart's left half where it is then pumped to capillary beds throughout the body. t/f?

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Your body is literally what you make of it. Superbly designed for multiple uses, it adjusts to meet physical demands. If you need to sprint for a bus, your heart will speed up and pump more blood. Beyond such immediate, short-term adaptations, physical training can produce long-term changes in heart rate, oxygen consumption, and muscle strength and endurance. Although there are limits on the maximum levels of physical fitness and performance that any individual can achieve, regular exercise can produce improvements in everyone's baseline wellness and fitness. t/f?

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You don't want to push yourself to your maximum heart rate. The ACSM recommends working at 50-85%, depending on your level of fitness, of that maximum to get cardiorespiratory benefits from your training. This range is called your??? WHAT TYPE OF HEAR RATE IS THIS???. If you don't exercise intensely enough to raise your heart rate at least this high, your heart and lungs won't reap the most benefit from the workout. If you push too hard and exercise at or near your absolute maximum heart rate, you run the risk of placing too great a burden on your heart.

target heart rate

Why 10,000 steps? According to researchers' estimates, you take about 5,000 steps just to accomplish your daily tasks. Adding about 2,000 steps brings you to a level that can improve your health and wellness. Another 3,000 steps can help you lose excess pounds and prevent weight gain. People who walk at least 10,000 steps a day are more likely to have healthy weights. In addition, 10,000 steps generally translates into 30 minutes of activity, the minimum recommended by ?

the U.S. surgeon general.

Too much water during prolonged bouts of exercise, such as a marathon, can lead to hyponatremia, or water intoxication. This condition occurs when??

the body's sodium level falls below normal as a result of salt loss from sweat and dilution of sodium in the bloodstream by overdrinking. Symptoms of hyponatremia include nausea, vomiting, weakness, and, in severe cases, seizures, coma, and death.

Walking also protects men's hearts, whether they're healthy or have had heart problems. Men who regularly engage in light exercise, including walking, have a significantly lower risk of death than who?

their sedentary counterparts.

When you can handle a brisk 25-minute walk, alternate fast walking with slow jogging. Begin each session walking and gradually increase the amount of time you spend jogging. If you feel breathless while jogging, slow down and walk. Continue to alternate in this manner until you can jog for 10 minutes without stopping. If you gradually increase your jogging time by 1 or 2 minutes with each workout, you'll slowly build up to 20 or 25 minutes per session. For optimal fitness, you should jog at least how many times a week?

three times a week.

Cardiorespiratory fitness

, the ability of the heart to pump blood through the body efficiently. It is achieved through aerobic exercise—any activity, such as brisk walking or swimming, in which sufficient or excess oxygen is continually supplied to the body. In other words, aerobic exercise involves working out strenuously without pushing to the point of breathlessness. Cardiovascular fitness in school-aged children and adolescents is a key indicator of both current and future health. In college women, aerobic fitness has proven to be the strongest predictor of healthy body composition.

Metabolic fitness

, the optimal functioning of bodily systems, which reduces the risk for diabetes and cardiovascular disease. It can be achieved through a moderate-intensity exercise program, even with little or no improvement in cardiorespiratory fitness.

Flexibility

, the range of motion around specific joints—for example, the stretching you do to touch your toes or twist your torso. Flexibility depends on many factors: your age, sex, and posture; how muscular you are; and how much body fat you have.

Functional fitness

, which refers to the performance of activities of daily living. Exercises that mimic job tasks or everyday movements can improve balance, coordination, strength, and endurance.

An estimated ___% of adults and adolescents in the United States do not engage in the minimum amount of physical activity recommended for good health. Excess sitting and inactivity have emerged as major threats to health around the world.

80 percent

Social:

Physical activities provide opportunities to meet new people and to work out with friends or family.

Group sports provide a fun alternative way to exercise, but an occasional game is no substitute for regular physical activity. T/F?

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One in four adults on the planet is not active enough. According to the World Health Organization (WHO), physical inactivity has become the fourth leading risk factor for global mortality, accounting for about 3.2 million deaths annually. The American College of Sports Medicine calls inactivity "the greatest public health problem of the twenty-first century." TRUE?

YES

Another option besides heart rate for monitoring your exercise intensity is the rating of perceived exertion (RPE),

a self-assessment scale that rates symptoms of breathlessness and fatigue. You can use the RPE scale to describe your sensation of effort when exercising and gauge how hard you are working. The ACSM revised the original RPE scale to a range of 0 to 10 (Figure 6.3). Most exercisers should aim for a perceived exertion of "somewhat strong" or "strong," the equivalent of 4 or 5 on the RPE scale.

RPE is considered fairly reliable, but ?

about 10% of the population tends to over- or underestimate their exertion. Your health or physical education instructor can help you learn to match what your body is feeling to the RPE scale. By paying attention to how you feel at different exercise intensities, you can learn to challenge yourself without risking your safety.

College students who play contact sports such as football may be at risk of a condition called chronic traumatic encephalopathy (CTE), the result of multiple mild head injuries. Initial symptoms include headache and impaired concentration. As the condition worsens, sufferers may face depression, outbursts of anger, short-term memory loss, and difficulty thinking and making decisions. The most severe forms can cause?

dementia, aggression, and difficulty finding words.

You may think that weak, brittle bones are a problem only for older adults. However, 2 percent of college-age women have osteoporosis; another 15 percent have already sustained significant losses in bone density and are at high risk for what?

for osteoporosis.

You can also improve the quality of life as you get older. According to a systematic review of recent studies, aerobic training improves cardiovascular, metabolic, and cognitive well-being. Exercise may also?

help reduce falls and slow the cognitive decline of older adults with Alzheimer's disease or other forms of dementia.

In a longitudinal study of mainly white, highly educated adults, those who were physically fit in middle age showed a lower risk of dementia later in life. Other research has shown that remaining physically active as you age may help protect parts of the brain related to memory and thinking from shrinking. Exercise increases the size of brain regions involved in balance and coordination, which in the long term could?

reduce the risk of falls in older individuals, including those with dementia.

Older adolescents, male adults, men and women over age 60, and people who are over-weight or obese spend the most hours per day sitting. Individuals who both sit for long periods and are not physically active—an estimated one in ten Americans—are at highest risk of?

serious health complications.

For individuals on a diet, exercise provides extra benefits: Dieters who work out lose more fat than lean muscle tissue, which improves their body composition. Exercise may also help to control weight by?

suppressing appetite.

Aerobic exercise lowers levels of the indicators of increased risk of heart disease, such as high cholesterol. Exercise itself, even without weight loss, may reduce dangerous blood fats in obese individuals. It also reduces the risk of developing the prediabetic condition called metabolic syndrome, which, if untreated, can lead to type 2 diabetes and increase the risk of heart disease. Two sessions of resistance training, for a total of an hour a week, can lower the risk of heart attacks, strokes, and death by about 50 percent. Combining aerobic and resistance workouts has proven even more beneficial than either type of exercise alone. t/f?

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Body composition,

which refers to the relative amounts of fat and lean tissue (bone, muscle, organs, and water) in the body. A high proportion of body fat has serious health implications, including increased incidence of heart disease, high blood pressure, diabetes, stroke, gallbladder problems, back and joint problems, and some forms of cancer.

Sedentary people are about twice as likely to die of a heart attack as people who are physically active. Although rigorous exercise somewhat increases the risk of sudden cardiac death for men, regular physical activity lowers the overall danger, especially in?

women.

Overloading is specific to each body part and to each component of fitness. Leg exercises develop only the lower limbs; arm exercises, only the upper limbs. This is why you need a comprehensive fitness plan that includes a variety of exercises to develop different parts of the body. If you play a particular sport, you also need training to develop sports-specific skills, such as a strong, efficient stroke in swimming. is this true?

yes

Although brief bursts of activity are beneficial, to counter all the harmful effects of excessive sitting, you need more intense physical activity. The more movement that you build into your schedule, the more?

you can reduce the risks of a sedentary lifestyle.