Read Chapter 11 in Health: The Basics - Personal Fitness.

11
Personal Fitness
IMPROVING HEALTH THROUGH
EXERCISE
Can I lose weight with exercise alone?
What types of exercises can I do to improve my muscular strength?
How can I go about developing a fitness plan?
What can I do to charge up my exercise routine and
prevent boredom?
OBJECTIVES
■ Distinguish among physical activity for health, for fitness, and for
performance.
■ Describe the benefits of regular physical activity, including
improvements in physical health, mental health, stress management,
and life span.
■ Explain the components of an aerobic exercise program, a strength-
training program, and a stretching program.
■ Summarize ways to prevent and treat common fitness injuries.
■ Summarize the key components of a personal fitness program, and
design a program that works for you.
ISBN: 0-558-34154-3
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Acentury ago in the United States,just
to survive meant you had to perform
physical labor on a daily basis. However,
science and technology have transformed
our lives. Today most adults in our
country lead sedentary lifestyles and
perform little physical labor or exercise.
Students are no different; a recent survey indicated that
29 percent of college women and 21 percent of college men
participate in no moderate or vigorous physical activities.1
The growing percentage of Americans who live
sedentary lives has been linked to dramatic
increases in the incidence of obesity, diabetes,
and other chronic diseases.2 More than 108 million Americans
are overweight or obese, 65 million have high blood pres-
sure, 7.2 million suffer a heart attack in any given year, 21
million have diabetes, and approximately 41 million have
“prediabetes.”3
Decades of research show that physical activity has tre-
mendous health-promoting and disease-preventing benefits.4
Now is an excellent time to develop exercise habits that will
improve the quality and duration of your own life.
Physical Activity
for Health, Fitness,
and Performance
Exercise does not have to involve going to the gym; activities such as
playing with your dog do count toward your daily physical activity.
Generally speaking, physical activity is defined as any
bodily movement that is produced by the contraction of
thing about lifestyle physical activity is that you don’t
skeletal muscles and that substantially increases energy
necessarily have to sustain your activity for an extended
expenditure.5 Walking, swimming, heavy lifting, and
period of time to get a health benefit. Research shows that
housework are all examples of physical activity. Physical
accumulating overall activity throughout the day can
activities also may vary by intensity. For example, walking
contribute to overall health and well-being.
to class may require little effort, but walking to class up a
hill while carrying a heavy backpack makes the activity
more intense. There are three general categories of physical
Physical Activity for Fitness
activity defined by the purpose for which they are done:
physical activity for health, physical activity for fitness, and
The term exercise is a bit more specific than the term
physical activity for performance.
physical activity. Although all exercise is physical activity,
not all physical activity may be exercise. For example, walk-
Physical Activity for Health
ing from your car to class is physical activity, but going for
a brisk 30-minute walk is considered exercise. Exercise is
defined as planned, structured, and repetitive bodily move-
Research shows that just about everyone can improve general
ment done to improve or maintain one or more components
health by increasing overall physical activity, even if it doesn’t
involve going to the gym. Just adding more physical move-
ment to your day can benefit your health. A physically active
lifestyle might include choices such as parking further away
physical activity Any bodily movement that is produced
from your destination, taking walking breaks while studying,
by the contraction of skeletal muscles and that substantially
or choosing to take the stairs instead of the elevator. In addi-
increases energy expenditure.
tion to these incidental ways to increase activity, there are lots
of ways you can enjoy being physically active in recreation.
exercise Planned, structured, and repetitive bodily
Going dancing, playing Frisbee, or walking your dog are all
movement done to improve or maintain one or more
good examples of recreational physical activity. The good
components of physical fitness.
ISBN: 0-558-34154-3
CHAPTER 11
Personal Fitness
321
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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the knee and hip joints might not be able to jog without
TABLE 11.1
Components of Physical Fitness
extreme pain, but she can engage in water exercise in a
swimming pool. The water will help relieve much of the
stress on her joints, and she can improve her range of
Cardiorespiratory fitness
Ability to sustain moderate-intensity
motion. Similarly, a man who uses a wheelchair may be
whole-body activity for extended time
periods
unable to walk or run, but he can stay physically fit by
Flexibility
Ability to move a joint or series of joints
playing wheelchair basketball.
fluidly through the complete range
of motion
Muscular strength
Maximum force applied with single muscle
Physical Activity
and endurance
contraction; ability to perform repeated
high-intensity muscle contractions
for Performance
Body composition
A composite of total body mass, fat mass,
People who want to take their fitness level one step further
fat-free mass, and fat distribution
can add exercise to improve performance. Specific programs
can be designed to increase speed, strength, or overall perfor-
Source: “ACSM Position Stand on the Recommended Quantity and
mance. One example of a common activity used in perfor-
Quality of Exercise for Developing and Maintaining Cardiorespiratory
mance training programs is plyometrics. Plyometrics are
and Muscular Fitness and Flexibility in Adults,” Medicine and Science
exercises that contract muscles in a certain order to increase
in Sports and Exercise 30 (1998): 975–91. Copyright © 1998 American
College of Sports Medicine.
power. An example of a plyometric activity is doing push-ups
with a clap between each push-up. Plyometries can help
improve body control and the speed at which you physically
of physical fitness, such as endurance, flexibility, and
change directions. Additionally, recreational exercisers and
strength.6 Physical fitness is the ability to perform moderate
athletes alike utilize interval training to improve speed and
to vigorous physical activity on a regular basis without
cardiovascular fitness.
excessive fatigue. Table 11.1 identifies the major health-
Performance training is meant for people who already
related components of physical fitness.
have a high level of physical fitness and are training to
If you want to become physically fit, you’ll need to do
enhance some aspect of their ability. Those who engage in
more than make physically active lifestyle choices. You’ll
this level of activity will achieve a high level of fitness but
need to increase the frequency, intensity, and duration of
are also more prone to risk of injury and overtraining.
your exercise. The Centers for Disease Control and
Prevention (CDC) and American College of Sports
Medicine (ACSM) recommend that adults engage in
moderate-intensity physical activities for at least 30 minutes
?what do youTHINK?
Which of the key aspects of physical fitness do you
on most days of the week.7 This amount of physical activity
currently possess? ■ Which ones would you like to
will not prepare you for running a marathon, but it can
improve or develop? ■ What types of activities
improve your overall health and can result in some cardio-
vascular improvements. The ACSM and CDC recommend
could you do to improve your fitness level?
that if you want to improve your cardiorespiratory fitness
even more, you need to perform vigorous physical activities
(for example, jogging or running, walking hills, circuit
Benefits of Regular
weight training, singles tennis) at least 3 days per week for
at least 20 minutes at a time; if losing weight is your goal,
Physical Activity
you need to add to your daily routine moderate to vigorous
exercise for 60 to 90 minutes.
Regular physical activity has been shown to improve more
Some people have physical limitations that make
than 50 different physiological, metabolic, and psychological
achieving these recommendations difficult, but they can
aspects of human life.8 Figure 11.1 summarizes some of the
still be physically active and reap the benefits of a regular
major health-related benefits of regular physical activity and
exercise program. For example, a woman with arthritis in
exercise.
Improved Cardiorespiratory
physical fitness The ability to perform regular moderate to
Fitness
vigorous levels of physical activity without excessive fatigue.
Cardiorespiratory fitness is the ability to perform
cardiorespiratory fitness The ability of the heart, lungs,
exercise using large-muscle groups at moderate to high
ISBN: 0-558-34154-3
and blood vessels to supply oxygen to skeletal muscles during
intensity for prolonged periods.9 Because it requires the
sustained physical activity.
circulatory and respiratory systems to supply oxygen to the
322 PART FOUR Building Healthy Lifestyles
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Brain
Reduces stress and impro
•
ves mood
Decreases r
•
isk of depression
Thyroid
Decreases anxiety
•
Increases r
•
ate of metabolism
Impro
•
ves concentration
Increases o
•
xygen and nutrients
to the brain
Heart
Decreases r
•
isk of heart disease
Strengthens the hear
•
t
Breasts
Increases v
•
olume of blood pumped
Decreases r
•
isk of breast cancer
to the body
in women
Lo
•
wers resting heart rate
Lungs
Pancreas
Impro
•
ves respiratory capacity
Reduces r
•
isk of type 2 diabetes
Impro
•
ves ability to extract oxygen
from the air
Subcutaneous fat tissues
• Decreases body fat stores
Colon
• Decreases risk of colon cancer
Joints
Muscles
Increases r
•
ange of motion
• Increases muscle strength and tone
Reduces the pain and s
•
welling
Impro
•
ves energy production and
of arthritis
extraction of oxygen by muscle cells
Impro
•
ves muscle endurance and
coordination
Arteries
Increases le
•
vels of good cholesterol
Bones
(HDL)
• Increases bone density
Decreases resting b
•
lood pressure
Strengthens bones
•
Decreases r
•
isk of atherosclerosis
Decreases r
•
isk of osteoporosis
Impro
•
ves circulation
FIGURE 11.1 Some Health Benefits of Regular Exercise
body during sustained physical activity, it is a good indica-
Prevention of Hypertension Blood pressure
tor of overall health. Low levels or cardiorespiratory fitness
refers to the force exerted by blood against blood vessel
are associated with increased risk of premature death and
walls, generated by the pumping action of the heart.
disease.10
Hypertension, the medical term for abnormally high blood
Regular exercise makes the circulatory and respiratory
pressure, is a significant risk factor for cardiovascular disease
systems more efficient by enlarging the heart muscle,
and stroke. Hypertension is particularly prevalent in adult
enabling more blood to be pumped with each stroke and
African Americans. People with consistently elevated blood
increasing the number of capillaries (small blood vessels
pressure are more susceptible to heart disease and die at a
that allow gas exchange between blood and surrounding
younger age than people with normal blood pressure.12
tissues) in trained skeletal muscles, which supply more blood
Studies report that moderate exercise can reduce both
to working muscles. Exercise also improves the respiratory
diastolic and systolic blood pressure by 7 mm Hg.13
system by increasing the amount of oxygen that is inhaled
and distributed to body tissues.11
Improved Blood Lipid and Lipoprotein
Profile Lipids are fats that circulate in the bloodstream
Reduced Risk of Heart Disease Your heart is a
and are stored in various places in the body. Regular exercise
muscular organ made up of highly specialized tissue. Because
is known to increase the number of high-density lipoproteins
muscles become stronger and more efficient with use, regular
(HDLs, or “good cholesterol”) in the blood.14 Higher HDL
exercise strengthens the heart, which enables it to pump more
levels are associated with lower risk for artery disease
blood with each beat. This increased efficiency means that
because they remove some of the “bad” cholesterol from
the heart requires fewer beats per minute to circulate blood
artery walls and hence prevent clogging. The bottom line:
throughout the body. A stronger, more efficient heart is better
regular exercise lowers the risk of cardiovascular disease.
able to meet the ordinary demands of life.
(For more on cholesterol and blood pressure, see Chapter 12.)
ISBN: 0-558-34154-3
CHAPTER 11
Personal Fitness
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Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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combined with a balanced diet containing adequate calcium,
DID youKNOW?
helps keep bones healthy.19
One-quarter of all college students do not participate in
Improved Weight Control
any vigorous or moderate-intensity exercise. Jogging for
just 30 minutes 3 times a week can help you burn
Many people start exercising because they want to lose
approximately 800 calories, enough to burn off about
weight. Level of physical activity has a direct effect on
3 slices of that late-night pizza break.
metabolic rate and can raise it for several hours following a
vigorous workout. An effective method for losing weight
combines regular endurance-type exercises with a moderate
decrease in food intake (see Did You Know?). In addition to
helping you lose weight, increased physical activity also
improves your chances at keeping the weight off once you
have lost it.20
The ACSM recommends 30 minutes of moderate physical
activity daily with an intake between 1,500 to 2,000 calories
Source: American College Health Association, American College Health
per day.21 Cutting daily caloric intake beyond this range
Association–National College Health Assessment: Reference Group Data Report,
(“severe dieting”) actually decreases metabolic rate by up to
Fall 2006 (Baltimore: American College Health Association, 2007).
20 percent and makes weight loss more difficult. Although
combining exercise and dietary changes
Reduced Cancer Risk
Can I
works best for weight loss, research
lose weight
shows that exercise alone can reduce
Regular physical activity appears to lower the risk for some
with
obesity. For example, in a study of obese
types of cancer. There is strong evidence that physical activ-
exercise
men, those who exercised at a moderate
ity reduces the risk of breast cancer. Research on exercise
alone?
intensity for 60 minutes 5 times a week
and breast cancer risk has found that the earlier in life a
with no dietary changes significantly
woman starts to exercise, the lower the breast cancer risk.15
decreased their body fat and increased muscle mass.22 How-
Regular exercise is also associated with lower risk for
ever, remember that if you want to lose weight only through
colon cancer. One theory is that exercise reduces colon can-
physical activity, you will have to spend more time exercising
cer risk by increasing intestinal transit time. Experts say that
than if you reduce your calories at the same time.
because physical activity makes food move more quickly
through your digestive system, there is less time for the
Improved Health
body to absorb potential carcinogens and for potential car-
cinogens to be in contact with the digestive tract. Physical
and Increased Life Span
activity also decreases the levels of prostaglandins, sub-
Prevention of Diabetes Noninsulin-dependent
stances found in cells of the large intestine that are impli-
diabetes (type 2 diabetes) is a complex disorder that affects
cated in cancer.16
millions of Americans, many of whom have no idea that they
have the disease (see Chapter 12). Risk factors for this type
Improved Bone Mass
of diabetes include obesity, high blood pressure, and high
cholesterol, as well as a family history of the disease.23
A common affliction among older adults is osteoporosis,
Physicians suggest exercise combined with weight loss and
a disease characterized by low bone mass and deterioration
healthy diet to prevent diabetes. In a major national clinical
of bone tissue, which increase fracture risk. Bone, like other
trial, researchers found that exercising 150 minutes per week
human tissues, responds to the demands placed upon it.
while eating fewer calories and less fat could prevent or delay
Women (and men) have much to gain by remaining physi-
the onset of type 2 diabetes.24 Some researchers say that
cally active as they age—bone mass levels are significantly
increasing physical activity is one of the most effective
higher among active than among sedentary women.17 New
strategies both for preventing type 2 diabetes and for manag-
research indicates that by “surprising” bone (by jumping
ing it once it is present.25
and other sudden activities), young children may improve
their bone density.18 Regular weight-bearing exercise, when
Longer Life Span Several large studies that followed
groups of people over time found that those who exercised or
were more fit lived longer.26 In a study of over 5,000 middle-
aged and older Americans, researchers found that those who
ISBN: 0-558-34154-3
osteoporosis A disease characterized by low bone mass and
had moderate to high levels of activity lived 1.3 to 3.7 years
deterioration of bone tissue, which increase risk of fracture.
longer than those who got little exercise. Study subjects who
exercised at a more intense level outlived sedentary subjects
by 3.5 to 3.7 years.27
324 PART FOUR Building Healthy Lifestyles
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Improved Immunity to Disease Regular, consis-
performed at moderate levels of intensity for extended periods
tent exercise promotes a healthy immune system. Research
of time, that increases your heart rate. A person said to be in
shows that moderate exercise gives the immune system a
good shape has an above-average aerobic capacity—a term
temporary boost in the production of the cells that attack
used to describe the functional status of the cardiorespiratory
bacteria.28 But whereas moderate amounts of exercise can
system (heart, lungs, and blood vessels). Aerobic capacity
.
be beneficial, extreme exercise may actually be detrimental.
(commonly written as VO2max) is defined as the maximum
For example, athletes engaging in marathon-type events or
volume of oxygen consumed by the muscles during exercise.
very intense physical training have an increased risk of colds
To measure your maximal aerobic capacity, an exercise
and flu.29
physiologist or physician will typically perform a graded
Just how exercise alters immunity is not well understood.
exercise test (sometimes called a stress test). This is a
We do know that brisk exercise temporarily increases the
diagnostic exam used to evaluate your level of fitness, heart
number of white blood cells (WBCs), the blood cells respon-
rate, and blood pressure response to activity and the adequacy
sible for fighting infection.30 The largest changes in immunity
of blood supply to your heart. The test is performed on a
are seen in people who are sedentary and begin a moderately
treadmill or stationary bicycle. Participants start out slowly
energetic program. Because their fitness level is low when
and gradually increase the speed, resistance, or elevation.
they embark on an exercise program, they gain a high number
Generally, the higher your cardiorespiratory endurance level,
of WBCs. Interestingly, those who participate in regular,
the more oxygen you can transport to exercising muscles and
long-term heavy exercise, such as marathon runners, experi-
the longer you can exercise without becoming exhausted. In
.
ence a decrease in their immune function. If you are feeling
other words, the higher the VO2max value, the higher your
worn-down, your body could be trying to tell you to take a
level of aerobic fitness.
break and prevent overtraining.31
You can test your own cardiorespiratory fitness by using
either the 1.5-mile walk or run endurance test described in the
Improved Mental Health
Assess Yourself box on page 326. However, do not take this
test if you are just starting to exercise. Progress slowly
and Stress Management
through a walking/jogging program at low intensities before
measuring your fitness with one of these tests. If you have
People who engage in regular physical activity also notice
any medical conditions, such as asthma, diabetes, heart dis-
psychological benefits. Regular vigorous exercise has been
ease, or obesity, consult your physician before beginning any
shown to “burn off ” the chemical by-products of the stress
exercise program.
response and increase endorphins, giving your mood a
natural boost. Regular exercise improves a person’s physical
Aerobic Fitness Programs
appearance by toning and developing muscles and reducing
body fat. Feeling good about personal appearance boosts
The most beneficial aerobic exercises are total body activities
self-esteem. At the same time, as exercisers come to appreci-
involving all the large muscle groups of your body, for exam-
ate the improved strength, skills, and flexibility that accom-
ple, swimming, cross-country skiing, and rowing. If you have
pany fitness, they often become less obsessed with physical
been sedentary for quite a while, simply initiating a physical
appearance.32
activity program may be the hardest task you’ll face. The key
?
is to begin at a very low intensity, progress slowly, and stay
what do you THINK?
with it!
There are three main dimensions to an aerobic exercise
Among the many benefits to be derived from
program: frequency, intensity, and duration. The characteris-
physical activity, which two are most important to
tics of these dimensions vary by individual exercise goal and
you? Why?
beginning fitness level. These same dimensions also apply to
■ After exercising regularly for several
weeks, what benefits do you notice?
(Text continues on page 328.)
Improving
aerobic exercise Any type of exercise that increases
heart rate.
Cardiorespiratory
Fitness
aerobic capacity The current functional status of a
.
person’s cardiovascular system; measured as VO2max.
graded exercise test A test of aerobic capacity
There are many options for improving cardiorespiratory fit-
administered by a physician, exercise physiologist, or other
ness. Swimming, cycling, jogging, and in-line skating are just
trained person; two common forms are the treadmill running
a few options for aerobic exercise. The term aerobic means
test and the stationary bike test.
“with oxygen” and describes any type of exercise, typically
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CHAPTER 11
Personal Fitness
325
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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ASSESS yourself
HOW PHYSICALLY FIT ARE YOU?
Fill out this assessment online at
www.aw-bc.com/myhealthlab or
www.aw-bc.com/donatelle.
EVALUATING YOUR MUSCULAR ENDURANCE
EVALUATING YOUR FLEXIBILITY
(THE 1-MINUTE SIT-UP TEST)
(THE SIT-AND-REACH TEST)
Abdominal muscle strength and endurance are important for
This test measures the flexibility of the lower back and
core stability and back support. This sit-up test measures the
hamstring muscles.
strength and endurance of your abdominals and hip flexor
Description/Procedure
muscles.
Sit on the floor with your legs straight out in front of you,
Description/Procedure
toes pointed up. Place a yardstick between your feet on
Lie on a carpeted or cushioned floor with your knees bent at
the floor so that the 23 cm mark is at your heels. Hold
approximately right angles and your feet flat on the ground.
your knees flat against the floor. With hands on top of
Rest your hands on your thighs. Squeeze your stomach, push
each other and palms facing down, reach forward along
your back flat, and raise yourself high enough for your hands
the measure of the yardstick, as far as possible. Take
to slide along your thighs to touch the tops of your knees.
three practice stretches. On the fourth stretch, hold for
Don’t pull with your neck or head, and keep your lower back
2 seconds, and record the distance you reach. Make sure
on the floor. Then return to the starting position. Have a
that you make no jerky movements and that your fingertips
partner time you and count how many sit-ups you can do
remain level and your legs flat. Record the score to the
in 1 minute.
nearest centimeter as the distance before (negative) or
beyond (positive) the toes. (Because your toes are at the
23 cm mark, you need to subtract 23 from your measure-
Fitness
Age
Age
Age
Age
Age
Age
ment to calculate your score.) The table below gives you
Category
18–25 26–35 36–45 46–55 56–65
65+
a guide for expected scores (in cm.).
Men
Excellent
49
45
41
35
31
28
Flexibility Level
Men
Women
Good
44–49 40–45 35–41 29–35 25–31 22–28
Super
+27
+30
Above
39–43 35–39 30–34 25–28 21–24 19–21
Excellent
+17 to +27
+21 to +30
average
Good
+6 to +16
+11 to +20
Average
35–38 31–34 27–29 22–24 17–20 15–18
Average
0 to +5
+1 to +10
Below
31–34 29–30 23–26 18–21 13–16
11–14
average
Fair
-8 to -1
-7 to 0
Poor
25–30 22–28 17–22 13–17
9–12
7–10
Poor
-19 to -9
-14 to -8
Very poor
25
22
17
9
9
7
Very poor
-20
-15
Women
EVALUATING YOUR CARDIORESPIRATORY
Excellent
43
39
33
27
24
23
ENDURANCE
Good
37–43 33–39 27–33 22–27 18–24 17–23
This test assesses your cardiorespiratory endurance
Above
33–36 29–32 23–26 18–21 13–17
14–16
level.
average
Average
29–32 25–28 19–22 14–17 10–12
11–13
Description/Procedure
Below
Find a local track, typically one-quarter mile per lap, to
25–28 21–24 15–18
10–13
7–9
5–10
average
perform your test. You may either run or walk for 1.5 miles;
Poor
18–24 13–20
7–14
5–9
3–6
2–4
use a stopwatch to measure how long it takes to reach that
Very poor
18
20
7
5
3
2
distance. If you become extremely fatigued during the test,
slow your pace or walk—do not overstress yourself! If you feel
Source: Golding et al., The Y’s Way to Physical Fitness, 1991.
faint or nauseated or experience any unusual pains in your
upper body, stop and notify your instructor. Use the following
chart to estimate your cardiorespiratory fitness level based
on your age and sex. Note that women have lower standards
ISBN: 0-558-34154-3
for each fitness category because they have higher levels of
essential fat than men do.
326 PART FOUR Building Healthy Lifestyles
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Fitness Category
Age 18–29
Age 30–39
Age 40–49
Age 50
Men
Good
11:27
12:06
12:32
13:50
Adequate
11:28–12:58
12:07–13:37
12:33–14:03
13:25–15:21
Borderline
12:59–13:25
13:38–14:04
14:04–14:30
14:56–15:48
Poor
13:25
14:04
14:30
15:22
Women
Good
13.24
14.03
14:29
15:21
Adequate
13:25–14:55
14:04–15:21
14:30–15:47
15:22–16:39
Borderline
14:56–15:22
15.22–15:48
15:48–16:14
16:40–17:06
Poor
15:22
15:48
16:14
17:06
Source: From E. T. Howley and B. D. Franks, Health Fitness Instructor’s Handbook, 4th ed., p. 75, table 5.2. Copyright
© 2003 by Edward T. Howley and B. Don Franks. Reprinted with permission from Human Kinetics
(Champaign, IL).
MAKE it happen!
ASSESSMENT: Complete the Assess Yourself activity to
EXAMPLE: Chris was dissatisfied with his scores on the
determine your current fitness levels. Your results may
various fitness assessments—he’d scored average on mus-
indicate that you should take steps to improve one or more
cular endurance, but only fair on flexibility and borderline on
components of your physical fitness.
cardiorespiratory endurance. Chris had played sports through-
MAKING A CHANGE: To change your behavior, you need to
out high school and had considered himself to be in good
develop a plan. Follow these steps below and complete your
physical shape. However, he realized he had stopped exercis-
Behavior Change Contract to take action.
ing regularly in his freshman year of college when he didn’t
make the baseball team.
1.
Evaluate your behavior, and identify patterns and specific
Chris decided to start by incorporating more activity into his
things you are doing. What can you change now? What
daily routine. He tended to drive even to places that he could
can you change in the near future?
walk or bicycle to as easily. His friends had invited him to join
2.
Select one pattern of behavior that you want to
in the pick-up basketball games they played on Saturday after-
change.
noons, but he had turned them down to play video games
with his roommate. Chris filled out a Behavior Change Contract
3.
Fill out the Behavior Change Contract found at the front
with a goal to ride his bicycle the 3 miles to and from campus
of your book. It should include your long-term goals for
three times a week and to play basketball every Saturday. He
change, your short-term goals, the rewards you’ll give
also set a goal to stretch before each of these activities. If he
yourself for reaching these goals, potential obstacles
did this consistently every week, he would reward himself with
along the way, and strategies for overcoming these
a new CD. After a month of this increased activity, Chris was
obstacles. For each goal, list the small steps and specific
already feeling more fit and was ready to add another aerobic
actions that you will take.
activity. With winter weather coming, he thought he should
4.
Chart your progress in a journal. At the end of a week,
add an indoor activity, so he started swimming laps at the
consider how successful you were in following your plan.
school pool. He found swimming boring, so when he realized
What helped you be successful? What made change
he was making excuses not to go, Chris switched to using a
more difficult? What will you do differently next week?
stair-climbing machine, which he could do while reading
Sports Illustrated or watching ESPN. He was able to stick to
5.
Revise your plan as needed. Are the short-term goals
doing this 3 times a week and made a commitment to go a
attainable? Are the rewards satisfying?
fourth time whenever he missed his Saturday basketball game.
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Personal Fitness
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Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Cardiorespiratory
Strength
Flexibility
endurance

Frequency

3–5 days a week
2–3 nonconsecutive days
Minimum of 2–3 days a week
a week
Intensity
55/65–90% of maximum
70–85% of maximal
Sufficient to develop and
heart rate
resistance. Sufficient
maintain full range of motion
resistance to enhance
strength and endurance
Time

20–60 minutes continuous

1 or more sets (8–12

2– 4 repetitions of each stretch
aerobic activity
repetitions) of 8–10 exercises
held for 15–30 seconds
conditioning all the major
muscle groups
Type
Continuous aerobic activity
Resistance exercises in a full
Stretching for all major joints
that uses large-muscle groups
range of motion for all major
and muscle groups
muscle groups
FIGURE 11.2 The FITT Principle Applied to the Health-Related Components of Fitness
Source: Adapted from “Position Stand on the Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory
and Muscular Fitness, and Flexibility in Healthy Adults,” Medicine and Science in Sports and Exercise 30, no. 6 (1998): 975–91. Copyright
© 1998 American College of Sports Medicine.
the other components of fitness: muscular strength, muscular
the recommendations from the Centers for Disease Control
endurance, and flexibility. You can remember them with the
and Prevention and the American College of Sports Medicine
acronym FITT, which stands for frequency, intensity, time
for moderate physical activity at least 5 days a week.
(duration), and type of activity. Figure 11.2 shows how the
FITT principle can be applied to the different fitness
Determining Exercise Intensity There are several
components.
ways to measure exercise intensity. One of the main ways is
using your target heart rate zone. To calculate target heart
Determining Exercise Frequency To best
zone, start by subtracting your age from 220 to find your
improve your cardiovascular endurance, you will need to
maximum heart rate. Your target heart zone is a certain range
exercise vigorously at least 3 times a week. If you are a new-
of this maximum heart rate. For moderate-intensity physical
comer to exercise, you can still make improvements by doing
activity, you should work out at 50 to 70 percent of your
less intense exercise but doing it more days a week, following
maximum heart rate. Thus, if you are 20 years old, your
50 percent target heart zone would be:
1220 - 202 * 0.50, or 100 beats per minute 1bpm2
target heart rate zone Calculated as a percentage of
maximum heart rate (220 minus age); heart rate (pulse) is taken
To determine 70 percent of a 20-year-old’s maximum heart
ISBN: 0-558-34154-3
during aerobic exercise to check whether exercise intensity is at
rate, you would use the following calculations:
the desired level (e.g., 60 percent of maximum heart rate).
(220 - 20) * 0.70, or 140 beats per minute
328 PART FOUR Building Healthy Lifestyles
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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6
No exertion at all
Less Vigorous,
Washing and waxing a car for
7
Extremely light
More Time
45–60 minutes
8
9
Very light
Playing volleyball for 45 minutes
10
Gardening for 30–45 minutes
11
Light
12
Wheeling self in wheelchair
Target Heart
13
Somewhat hard
for 30–40 minutes
Rate for Most
14
Walking 1 miles in 35 minutes
/
3 4
People
15
Hard (heavy)
(20 min/mile)
16
Bicycling 5 miles in 30 minutes
17
Very hard
18
Raking leaves for 30 minutes
19
Extremely hard
Walking 2 miles in
20
Maximal exertion
30 minutes (15 min/mile)
FIGURE 11.3 Rating of Perceived Exertion (RPE) Scale
Swimming laps for 20 minutes
Source: Borg-RPE-scale ® from G. Borg,(1998), Borg’s Perceived Exertion and
Wheelchair basketball for 20 minutes
Pain Scales. Champaign, IL: Human Kinetics. © Gunnar Borg, 1970, 1985,
Basketball (playing a game)
1994, 1998. Used with permission of Dr. G. Borg. For correct usage of the
for 15–20 minutes
scale the exact design and instructions given in Borg’s folders must be
Bicycling 4 miles in 15 minutes
followed: The BORG-RPE SCALE ®, a method for measuring perceived
exertion. © G. Borg, 1994, 2003. Order folders and scales from: Borg
Running 1 miles in 15 minutes
/
1 2
Products, Inc., “BPU,” Joseph V. Myers III, 1579F, Monroe Drive, #416,
(10 min/mile)
Atlanta, GA 30324.
More Vigorous,
Shoveling snow for 15 minutes
Less Time
Stairwalking for 15 minutes
FIGURE 11.4 Levels of Physical Activity
A moderate amount of physical activity is roughly equivalent to
Thus, for a moderately intense cardiovascular workout,
physical activity that uses about 150 calories of energy per day,
a 20-year-old would try to maintain aerobic exercise at an
or 1,000 calories per week. Some activities can be performed at
intensity of 100 to 140 beats per minute, or 50 to 70 percent
various intensities; the suggested durations correspond to expected
of his or her maximum heart rate.
intensity effort.
For more vigorous activities (e.g., running), aim for 70 to
Source: Adapted from National Center for Chronic Disease Prevention and
85 percent of your maximum heart rate. People in poor physi-
Health Promotion, Physical Activity and Health: A Report of the Surgeon General
cal condition should set a target heart rate between 40 and
(Washington, DC: National Center for Chronic Disease Prevention and Health
50 percent of maximum and gradually increase the target rate
Promotion, 1996).
in 5 percent increments.
Once you know your target heart zone, you can take your
comfortably. If you are too out of breath to carry on a conver-
pulse to determine how close you are to this value during
sation, you are exercising vigorously.
your workout. As you exercise, lightly place your index and
middle fingers (don’t use your thumb) on your radial artery
Determining Exercise Duration Duration refers
(inside your wrist, on the thumb side). Using a watch or
to the number of minutes of activity performed during any
clock, take your pulse for 6 seconds, and multiply this num-
one session. Vigorous activities should be performed for at
ber by 10 (just add a zero to your count) to get the number
least 20 minutes at a time, and moderate activities for at least
of beats per minute. Your pulse should be within a range of
30 minutes at a time.
5 beats per minute above or below your target heart rate. If
The lower the intensity of your activity, the longer the
necessary, adjust the pace or intensity of your workout to
duration you’ll need to get the same caloric expenditure. The
achieve your target heart rate.
numbers of calories burned is higher for a person who weighs
Another way of determining intensity is to use the Borg
more than for someone who weighs less.33 Aim to expend
rating of perceived exertion (RPE) scale (Figure 11.3).
300 to 500 calories per exercise session, with an eventual
Perceived exertion is how hard you feel you are working,
weekly goal of 1,500 to 2,000 calories. As you progress, add
based on your heart rate, increased breathing rate, sweating,
to your exercise load by increasing duration or intensity, but
and muscle fatigue. This scale uses a rating from 6 (no exer-
not both at the same time. From week to week, don’t increase
tion at all) to 20 (maximal exertion). This method corre-
duration or intensity by more than 10 percent.
sponds to heart rate for most people. Experts agree that RPE
Many of the health benefits associated with cardio-
ratings of 12 to 14 correspond to moderate-intensity activity
respiratory fitness (such as lower blood pressure) may take
and 15 to 17 for vigorous activity.
several months to achieve; don’t expect improvements
The easiest, but least scientific, method of measuring
overnight.34 However, any physical activity of low to
exercise intensity is the “talk test.” If you are exercising
moderate intensity will benefit your overall health almost
moderately, you should be able to carry on a conversation
from the start (Figure 11.4).
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CHAPTER 11
Personal Fitness
329
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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