An Invitation to Health Chapter 5: The Joy of Fitness Prepared by: Andrew Owusu Ph.D. Chapter 5 Objectives List the five components of health-related fitness. Describe the health benefits of regular physical activity.
The Joy of Fitness
Prepared by: Andrew Owusu Ph.D.
List the five components of health-related fitness.
Describe the health benefits of
regular physical activity.
List the different forms of cardiorespiratory activities and describe their potential health benefits and risks.
Explain the benefits of a muscle training program and describe their potential health benefits and risks.
List the potential health risks of strength-enhancing drugs and supplements.
Define flexibility and describe the different types of stretching exercises.
Describe the PRICE plan for handling an exercise injury.
Assess yourself in the five components of health-related fitness, and develop a strategy to improve in at least two of them.
The ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge.
1. Aerobic and Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
Lean body mass
Maximum oxygen consumption
5.5-5.9 liters per minute
3-3.5 liters per minute
Fig. 5-1, p. 109
Improves your mood, reduces psychological symptoms, and sharpens your thinking.
Increases your respiratory capacity.
Reduces your risk of heart disease.
Lowers your body fat and reduces your weight.
Strengthens your bones and increases joint flexibility.
Increases your muscle strength and tone.
Improves your circulation.
Improves your digestion and your fat metabolism.
Fig. 5-2, p. 111
Healthier Heart and Lungs
Protection Against Cancer
Less Risk of Disease
Better Mental Health and Functioning
A More Active Old Age
Strategies for Change, pg. 109
The Overload Principle
Increased exercise overload
State of fitness after adaptation to overload
Current fitness state
Fig. 5-3, p. 115
Physical activity in which sufficient or excess oxygen is continually supplied to the body.
Physical activity in which the body develops an oxygen deficit.
Fig 5-4, pg 118
Nothing at all
Extremely weak (just noticeable)
Revised Scale for Rating of Perceived Exertion (RPE)
Correlate to target heart rate
Extremely strong (almost maximum)
Fig. 5-5, p. 118
Stages of an Aerobic Workout
Long Term Plan
Beginning (4-6 weeks)
Progression (16-20 weeks)
The maximal force that a muscle
or group of muscles can generate
for one movement
The capacity to sustain repeated
Strength workouts build muscles
The heart’s right half pumps oxygen-poor blood to capillary beds in lungs. There, O2 diffuses into blood and CO2 diffuses out. The oxygenated blood flows into the heart’s left half where it is then pumped to capillary beds throughout the body.
Benefits of Strength Training the Body
Outer sheath of connective tissue muscle (toughened by strength workouts)
Bundles of muscle cells surrounded by
connective tissue (more connective
tissue develops from strength workouts)
Capillary bed before
Capillary bed after 8–12 weeks of strength workouts
(extra capillaries develop, circulation increases)
Fig. 5-7, p. 122
Primary Muscle Groups
Fig. 5-8a, p. 124
Fig. 5-8b, p. 124
Muscles of the Core:
The Benefits of
Relief of Soreness
Shift your weight from one foot to the other or place your foot 4 to 6 inches off the ground.
Hold in your stomach.
Tilt your pelvis toward your back.
Tuck in your buttocks.
Sit in a straight chair with a firm back.
Keep your seat so your knees are raised to hip level.
Do not fully extend your right leg.
A small pillow or towel can help support your lower back.Strategies for PreventionBack Talk
Sleep on a flat, firm mattress.
Sleep on your side with both knees bent at right angles to your torso.
Keep your head on your pillow in such a manner that it is in line with your body.
Bend at the knees, not from the waist.
Get close to the load.
Tighten your stomach muscles and don’t hold your breath.
Let your leg muscles do the work.
Don’t Smoke!Strategies for PreventionBack Talk
Body Mass Index (BMI)
Home Body Fat Analyzers
Bioelectrical Impedance Analysis (BIA)
Hydrostatic (Underwater) Weighing
Dual-Energy X-Ray Absorptiometry (DXA)
The Bod Pod
Well-molded Achilles pad prevents irritation of Achilles tendon
Well-padded tongue prevents extensor
tendonitis and irritation of dorsum of foot
Laces not too long so they stay tied longer
Firm heel counter for hindfoot stability
Flared heel stability and beveled or rounded heel for
Studded sole absorbs shock and provides traction in mud and snow
Soft, raised heel wedge to absorb impact at heel strike
Flexible midsole helps prevent Achilles tendon problems
High rounded toe box
(at least 1 1/2” in. high) prevents sublungual hematomas
24 Hours Before Exercise:
2 Hours Before Exercise:
Exercise Sessions Lasting