EXERCISE FOR HEALTH AND FITNESS

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Exercise for Health and Fitness
Chapter 11
© 2022 McGraw Hill LLC. All rights reserved. Authorized only for instructor use in the classroom.
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The Benefits of Exercise
Reduced risk of premature death.
Improved cardiorespiratory functioning.
More efficient metabolism and improved cell health.
Improved body composition.
Disease prevention and management.
Improved psychological and emotional wellness.
Improved immune function.
Prevention of injuries and low-back pain.
Improved wellness for life.
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Figure 11.1 Health benefits of exercise.
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Figure 11.2 Exercise promotes longevity.
The risk of death each year from all causes decreases with increased
amounts and intensities of weekly physical activity.
SOURCES: Adapted from a composite of 12 studies involving over 200,000 men and women. Wen, M., et al. 2014. Physical activity and mortality among middle-aged and older adults in the United States.
Journal Physical Activity & Health 11: 303–312; Physical Activity Guidelines Advisory Committee. Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: 2008. U.S. Department of
Health and Human Services; Schnohr, P., et al. 2015. Dose of jogging and long-term mortality: The Copenhagen City Heart Study. Journal of the American College of Cardiology 65(5): 411–419.
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Disease Prevention and Management
Cardiovascular disease:
Sedentary life is one of six major risk factors of CVD.
Exercise specifically lowers risk of:
• Coronary heart disease.
• Stroke.
Regular physical activity also reduces risk of:
• Cancer.
• Type 2 diabetes.
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Improved Psychological and
Emotional Wellness
Reduced anxiety and depression.
Improved sleep.
Reduced stress.
Enhanced self-esteem, self-confidence, and
self-efficacy.
Enhanced creativity and intellectual functioning.
Increased work productivity.
Increased opportunities for social interaction.
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What Is Physical Fitness?
Physical fitness: the body’s ability to respond or adapt
to the demands and stress of physical effort.
Five components of health-related fitness:
• Cardiorespiratory endurance.
• Muscular strength.
• Muscular endurance.
• Flexibility.
• Body composition.
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Cardiorespiratory Endurance
Cardiorespiratory endurance: the ability to perform
prolonged, large-muscle, dynamic exercise at moderate
to high intensity.
Cardiorespiratory endurance training conditions of the
heart and metabolism.
• Related physical functions improve.
• Functioning of the body’s chemical systems also improves.
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Muscular Strength, Endurance,
and Flexibility
Muscular strength: the amount of force a muscle can
produce with a single maximum effort.
• Vital for healthy aging.
Muscular endurance: the ability to resist fatigue and
sustain a given level of muscle tension.
• Important for good posture and injury prevention.
Flexibility: the ability of joints to move through their
full range of motion.
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Body Composition
Body composition: the proportion of fat and fat-free
mass (muscle, bone, and water) in the body.
• Healthy body composition has a high proportion of
fat-free mass and a low level of body fat, adjusted for age
and sex.
Best way to lose fat is through a lifestyle that includes a
sensible diet and exercise.
Best way to add muscle mass is through resistance
training such as weight training.
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Skill-Related Components of Fitness
Skill-related fitness involves the ability to perform a
particular sport or activity.
• Speed: to perform a movement quickly.
• Power: to exert force rapidly, based on a combination of
strength and speed.
• Agility: to change position quickly and accurately.
• Balance: to maintain equilibrium while either moving or
stationary.
• Coordination: to perform motor tasks accurately and smoothly
using body movements and the senses.
• Reaction time: to respond quickly to a stimulus.
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Components of an Active Lifestyle
Physical activity is any body movement carried out by
the skeletal muscles that requires energy.
• Activity is arranged on a continuum based on the amount
of energy it requires.
Exercise is a subset of physical activity.
• Planned, structured, repetitive movement of the body
intended to improve or maintain physical fitness.
Moderate-intensity physical activity is essential
to health.
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Increasing Physical Activity
and Exercise 1
Current guidelines for weekly exercise:
• At least 150 minutes of moderate-intensity aerobic physical
activity, or 75 minutes of vigorous-intensity aerobic activity.
• For more extensive health benefits, increase activity to 300
minutes of moderate-intensity activity or 150 minutes of
vigorous-intensity activity.
• Adults should do muscle-strengthening activities of
moderate or high intensity that involve all major muscle
groups on two or more days a week.
• Everyone should avoid inactivity.
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Increasing Physical Activity
and Exercise 2
Reducing sedentary time:
• Regardless of whether physical activity goals are met, too
much time sitting is detrimental to health.
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Designing Your Exercise Program
Best exercise program:
• Promotes health.
• Is fun to do.
Start slow and move up the physical activity pyramid.
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Figure 11.3 Physical activity pyramid.
Make activities at the base of the pyramid part of your everyday life; limit
the amount of time you spend in the sedentary activities listed at the top.
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Khuentana/Shutterstock; Doug Menuez/Forrester Images/Photodisc/Getty Images; UpperCut Images/Alamy Stock Photo
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Figure 11.4 Health and fitness benefits of different amounts
of physical activity and exercise.
Lifestyle Physical Activity Moderate Exercise Program Vigorous Exercise Program
Moderate physical activity (150
minutes per week; muscle-
strengthening exercises 2 or more
days per week)
Cardiorespiratory endurance exercise
(20 to 60 minutes, 3 to 5 days per
week); strength training (2 to 3
nonconsecutive days per week); and
stretching exercises
(2 or more days per week)
Cardiorespiratory endurance exercise
(20 to 60 minutes, 3 to 5 days per
week); interval training; strength
training (3 to 4 nonconsecutive days
per week); and stretching exercises
(5 to 7 days per week)
One of the following:
• Walking to and from work, 15
minutes each way.
• Cycling to and from class, 10
minutes each way.
• Yard work for 30 minutes.
• Dancing (fast) for 30 minutes.
• Playing basketball for 20 minutes.
Sample activities:
• Jogging for 30 minutes, 3 days per
week.
• Weight training, 1 set of 8
exercises, 2 days per week.
• Stretching exercises, 3 days per
week.
Sample activities:
• Running for 45 minutes, 3 days per
week.
• Intervals: running 400 m at high
effort, 4 sets, 2 days per week.
• Weight training, 3 sets of 10
exercises, 3 days per week.
• Stretching, 6 days per week.
Benefits: Better blood cholesterol
levels, reduced body fat, better
control of blood pressure, improved
metabolic health, and enhanced
glucose metabolism; improved
quality of life; reduced risk of some
chronic diseases.
Greater amounts of activity can help
prevent weight gain and promote
weight loss.
Benefits: All the benefits of lifestyle
physical activity, plus improved
physical fitness (increased
cardiorespiratory endurance,
muscular strength and endurance,
and flexibility) and even greater
improvements in health and quality
of life and reductions in chronic
disease risk.
Benefits: All the benefits of lifestyle
physical activity and a moderate
exercise program, with greater
increases in fitness and somewhat
greater reductions in chronic disease
risk.
Participating in a vigorous exercise
program may increase risk of injury
and overtraining.
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First Steps 1
Obtain medical clearance.
• Previously inactive men over 40 and women over 50 should
get a medical exam before beginning an exercise program.
• Diabetes, asthma, heart disease, and extreme obesity are
conditions that may call for a modified program.
• If you have an increased risk of heart disease, get a physical
checkup including an electrocardiogram (ECG or EKG).
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First Steps 2
Observe the basic principles of physical training:
Specificity: perform exercises specifically designed for each
fitness component.
Progressive overload: placing increasing amounts of stress
on the body causes adaptations that improve fitness.
• FITT-VP: frequency, intensity, time, type, volume, and
progression.
Rest and recuperation.
Reversibility: fitness improvements are lost when demands
on the body are lowered.
Individual differences.
Select activities that work for you.
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Cardiorespiratory Endurance Exercise 1
Frequency:
Three to five times weekly.
Intensity:
Increased maximal oxygen consumption (V̇O2max).
Target heart rate zone: the range to reach and maintain
during exercise to obtain benefits.
• Heart rate monitor.
• METs: measures of the metabolic cost of an exercise.
Time (duration):
20 to 60 minutes per workout.
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Cardiorespiratory Endurance Exercise 2
Type:
Stress a large portion of the body’s muscle mass for a
prolonged period of time.
• Walking, jogging, running, swimming, bicycling, aerobic dance.
Volume of activity:
150 minutes per week of moderate-intensity activity; or
equivalents in calories, MET-minutes, or steps.
Progression:
Rate depends on goals, fitness, health, age, and adaptation.
Warm up and cool down.
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Table 11.1 Target Heart Rate Range and 15-Second Counts
AGE (YEARS)
TARGET HEART
RATE RANGE (bpm)*
15-SECOND
COUNT (beats)
20 to 24 127 to 180 32 to 45
25 to 29 124 to 176 31 to 44
30 to 34 121 to 171 30 to 43
35 to 39 118 to 167 30 to 42
40 to 44 114 to 162 29 to 41
45 to 49 111 to 158 28 to 40
50 to 54 108 to 153 27 to 38
55 to 59 105 to 149 26 to 37
60 to 64 101 to 144 25 to 36
65+ 97 to 140 24 to 35
*Target heart rates lower than those shown here are
appropriate for individuals with a very low initial level of fitness.
Ranges are based on the following formula: target heart rate =
0.65 to 0.90 of maximum heart rate, assuming maximum heart
rate = 220 − age.
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Table 11.2 Approximate MET and Caloric Costs of Selected
Activities for a 154-Pound Person
ACTIVITY METS
CALORIC EXPENDITURE
(kilocalories/min)
Rest 1 1.2
Light housework 2 to 4 2.4 to 4.8
Bowling 2 to 4 2.5 to 5
Walking 2 to 7 2.5 to 8.5
Archery 3 to 4 3.7 to 5
Dancing 3 to 7 3.7 to 8.5
Hiking 3 to 7 3.7 to 8.5
Horseback riding 3 to 8 3.7 to 10
Cycling 3 to 8 3.7 to 10
Basketball (recreational) 3 to 9 3.7 to 11
Swimming 4 to 8 5 to 10
Tennis 4 to 9 5 to 11
Fishing (fly, stream) 5 to 6 6 to 7.5
In-line skating 5 to 8 6 to 10
Skiing (downhill) 5 to 8 6 to 10
Rock climbing 5 to 10 6 to 12
Scuba diving 5 to 10 6 to 12
Skiing (cross-country) 6 to 12 7.5 to 15
Jogging 8 to 12 10 to 15
SOURCE: Adapted from American College of Sports Medicine. 2013. ACSM’s Guidelines for Exercise
Testing and Prescription, 9th ed. Philadelphia, PA: Wolters Kluwer/Lippincott Williams & Wilkins Health.
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Exercise for Muscular Strength
and Endurance 1
Types of strength-training exercises:
• Resistance exercises.
• Isometric (static) exercises.
• Isotonic (dynamic) exercises.
• Core training.
Sex differences in muscular strength:
• Testosterone.
• Skeletal size and speed of nervous system control.
Choose appropriate equipment.
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Exercise for Muscular Strength
and Endurance 2
Work all major muscle groups.
Frequency: at least two nonconsecutive days a week.
Intensity, time, volume, and progression:
• Do enough to fatigue your muscles.
• Progress slows as you become more fit.
Beware of supplements and performance-enhancing
drugs, which can have dangerous side effects.
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Flexibility Exercises
Proper stretching technique:
• Static stretching.
• Dynamic stretching.
• Ballistic stretching (not recommended).
Frequency:
• 2 to 3 days a week (5 to 7 is optimal).
Intensity, time, volume, and progression:
• Each muscle group for 60 seconds.
• Increase intensity over time.
• Progressively build flexibility.
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Training in Specific Skills
Learn the skills required for the sport or activity in
which you choose to participate.
Get help.
• Instruction from a qualified instructor.
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Figure 11.5 The FITT+VP principle for a
cardiorespiratory endurance program.
Frequency: 3 to 5 days per week
Intensity: 55/65 to 90% of maximum heart rate, 40/50
to 85% of heart rate reserve plus resting heart rate, or
an RPE rating of about 4 to 8 (lower intensities—55 to
64% of maximum heart rate and 40 to 49% of heart rate
reserve—are applicable to people who are quite unfit;
for average individuals, intensities of 70 to 85% of
maximum heart rate are appropriate).
Time (duration): 20 to 60 minutes (one session or
multiple sessions lasting 10 or more minutes).
Type of activity: Cardiorespiratory endurance exercises,
such as walking, jogging, biking, swimming, cross-
country skiing, and rope skipping.
Volume of activity: Equivalent to 150 minutes or 1,000
or more calories per week of moderate-intensity
activity, consistent with individual fitness status and
goals.
Progression: Gradually increase volume (frequency,
intensity, and/or time) over time, as appropriate for
goals, fitness status, age, and adaptability.
Longer-duration exercise at lower intensities can often be as beneficial
for promoting health as shorter-duration, high-intensity exercise.
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Getting Started and Staying on Track
Selecting instructors, equipment, and facilities:
• Finding help and advice.
• Selecting equipment.
• Choosing a fitness center.
Eating and drinking for exercise:
• Maintain a balanced diet.
• Drink water before and during exercise.
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Managing Your Fitness Program
Start slowly, and get in shape gradually:
• Beginning phase.
• Progress phase.
• Maintenance phase.
Exercise consistently.
Assess your fitness.
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Table 11.3 Sample Progression for a
Walking and Running Program
WEEK, STAGE
FREQUENCY
(days/weeks)
INTENSITY*
(beats/minute)
TIME
(duration in
minutes)
1, Initial 3 120 to 130 15 to 20
2, Initial 3 120 to 130 20 to 25
3, Initial 4 130 to 145 20 to 25
4, Initial 4 130 to 145 25 to 30
5 to 7, Improvement 3 to 4 145 to 160 25 to 30
8 to 10, Improvement 3 to 4 145 to 160 30 to 35
11 to 13, Improvement 3 to 4 150 to 165 30 to 35
14 to 16, Improvement 4 to 5 150 to 165 30 to 35
17 to 20, Improvement 4 to 5 160 to 180 35 to 40
21 to 24, Improvement 4 to 5 160 to 180 35 to 40
25+, Maintenance 3 to 5 160 to 180 20 to 60
*The target heart rates shown here are based on calculations for a healthy 20-year-old.
The program progresses from an initial target heart rate of 50% to a maintenance range
of 70 to 90% of maximum heart rate.
SOURCE: Adapted from American College of Sports Medicine. 2018. ACSM’s Guidelines for Exercise Testing and Prescription, 10th ed. Philadelphia, PA: Wolters. 31

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Preventing and Managing
Athletic Injuries
Care for injuries that may occur:
• R-I-C-E principle: Rest-Ice-Compression-Elevation.
Six basic guidelines:
• Stay in condition.
• Warm up thoroughly before exercising.
• Use proper body mechanics.
• Do not exercise when ill or overtrained.
• Use the proper equipment.
• Do not return to normal exercise program until the
injury has healed.
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Table 11.4 Care of Common Exercise Injuries and Discomforts
INJURY SYMPTOMS TREATMENT
Blister Accumulation of fluid in one spot
under the skin
Don’t pop or drain it unless it interferes too much with your daily
activities. If it does pop, clean the area with antiseptic and cover with
a bandage. Do not remove the skin covering the blister.
Bruise
(contusion)
Pain, swelling, and discoloration R-I-C-E: rest, ice, compression, elevation.
Fracture and/or
dislocation
Pain, swelling, tenderness, loss of
function, and deformity
Seek medical attention, immobilize the affected area, and apply cold.
Joint sprain Pain, tenderness, swelling,
discoloration, and loss of function
R-I-C-E. Apply heat about 2 days after injury. Stretch and strengthen
affected area.
Muscle cramp Painful, spasmodic muscle
contractions
Gently stretch for 15 to 30 seconds at a time and/or massage the
cramped area. Drink fluids and increase dietary salt intake if
exercising in hot weather.
Muscle soreness
or stiffness
Pain and tenderness in the affected
muscle
Stretch the affected muscle gently; exercise at a low intensity; apply
heat.
Muscle strain Pain, tenderness, swelling, and loss
of strength in the affected muscle
R-I-C-E. Apply heat about 2 days after injury. Stretch and strengthen
the affected area.
Plantar fasciitis Pain and tenderness in the
connective tissue on the bottom of
the foot
Apply ice and stretch. Wear night splints when sleeping.
Shin splint Pain and tenderness on the front of
the lower leg; sometimes also pain
in the calf muscle
Rest. Apply ice or heat to the affected area several times a day and
before exercise; wrap with tape for support. Stretch and strengthen
muscles in the lower legs. Purchase good-quality footwear and run on
soft surfaces.
Side stitch Pain on the side of the abdomen Stretch the arm on the affected side as high as possible; if that
doesn’t help, try bending forward while tightening the abdominal
muscles.
Tendinitis Pain, swelling, and tenderness of
the affected area
R-I-C-E. Apply heat about 2 days after injury. Stretch and strengthen
the affected area.
SOURCE: Fahey, T. D., et al. 2019. Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
13th ed. New York: McGraw Hill. Copyright © 2019 The McGraw Hill Companies, Inc.
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Staying With Your Program
Maintain your program by exercising regularly at
consistent intensity, 3 to 5 days a week.
Adapt your program to changes in the environment or
your schedule.
Discover what motivates you.
Cross-training can add variety to your workouts.
• Try new activities.
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Review
• Describe the benefits of exercise.
• Define physical fitness.
• Explain the components of an active lifestyle.
• Put together a personalized exercise program.
• Explain strategies for staying on track with an
exercise program.
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© 2022 McGraw Hill LLC. All rights reserved. Authorized only for instructor use in the classroom.
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