© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter 10.

© 2010 McGraw-Hill Higher Education. All rights reserved.

Chapter 10


The body’s ability to respond or adapt to the demands and stress of physical effort

Five health-related components of physical fitness: Cardiorespiratory endurance Muscular Strength Muscular endurance Flexibility Body composition

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04/19/23Chapter ThirteenExercise

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AT REST Heart rate: 50–90

beats/minute Breathing rate: 12–20

breaths/minute Blood pressure: 110/70 Cardiac output: 5

quarts/minute Blood distributed to

muscles: 15–20%

DURING EXERCISE Heart rate: 170–210

beats/minute Breathing rate: 40–60

breaths/minute Blood pressure: 175/65 Cardiac output: 20

quarts/minute Blood distributed to

muscles: 85–90%


Frequency: 3-5 days Intensity: 60-80%

Maximal oxygen consumption (VO2max) Target heart rate range

Refer to Take Charge: Determining Your Target Heart Rate Range

Duration: 20-60 minutes The warm-up and cool-down

Synovial fluid Type of Activity - walking, jogging,

swimming, biking & cross-country skiing

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Target heart rate zone Estimate your maximum heart rate (MHR)

220 – your age = MHR

Multiply your MHR by 65% and 90% People who are unfit should start at 55% of MHR

Example: 19-year-old MHR = 220 – 19 = 201 65% training intensity = 0.65 X 201 = 131 bpm 90% training intensity = 0.90 X 201 = 181 bpm



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Muscular strength = the amount of force a muscle can produce with a single maximum effort

Muscular endurance = the ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly


Types of Strength Training Exercise Resistance exercise

Isometric (static) exercise Isotonic (dynamic) exercise

Choosing equipment Choosing exercises Frequency Intensity Duration

A caution about supplements

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Slow-twitch fibers Fatigue resistant Don’t contract as rapidly and forcefully as fast-twitch

fibers Rely primarily on oxidative energy system

Fast-twitch fibers Contract rapidly and forcefully Fatigue more quickly than slow-twitch fibers Rely more on nonoxidative energy system



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Motor units (nerves connected to muscle fibers) are recruited to exert force



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The range of motion in a joint or group of joints Important for general fitness and wellness


Proper stretching technique Statically Ballistic (bouncing) is dangerous Active Passive

Frequency Intensity Duration

Proprioceptive neuromuscular facilitation (PNF) = obtaining a greater training effect by using neuromuscular reflexes; for example, contracting a muscle before it is stretched14

The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt.

The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction).

The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.



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Proprioceptors send information about the muscle and skeletal systems to the nervous system Stretch receptors (muscle spindles) Golgi tendon organs

If a muscle is stretched, signals between the stretch receptors and nervous system control muscle length and movement and protect muscles from injury



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Body composition = the body’s relative amounts of fat mass and fat-free mass (bone, water, muscle, connective and organ tissues, teeth)

Essential fat = crucial for normal body functioning 3–5% of total body weight in males 8–12% of total body weight in females

Nonessential fat = adipose tissue


The Centers for Disease Control and Prevention (CDC) recent statistics about American adults. About 48% participate in some leisure-time physical

activity, including 50% of men and 47% women. Between 2001 and 2005, physical activity levels

increased slightly among all age and ethnic groups, with the exception of Hispanic males.

Education is an important factor. 54% of college graduates do some type of physical activity compared to 37% of high school dropouts.

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The amount of activity needed depends on an individual’s health status and goals.

Moderate intensity versus high-intensity exercise

Continuous versus intermittent exercise

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Figure 10.2 Physical Activity Pyramid

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Improved cardiorespiratory function More efficient metabolism Improved body composition

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Cardiovascular Disease Metabolic Syndrome

Insulin resistance High blood pressure Abnormal blood fats Abdominal fat deposits Type 2 diabetes Blood clotting abnormalities Blood vessel inflammation

Prevention Improves blood fat levels - improves HDL’s Improves blood pressure

Hypertension Coronary heart disease Stroke

Cancer Osteoporosis Type II Diabetes

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Reduced stress Reduced anxiety and depression Improved self-image Learning and memory Enjoyment

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Improved immune function Prevention of injures and low-back pain Improved wellness for life

Additional Benefits of ExerciseAdditional Benefits of Exercise

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Medical Clearance Men over 40 and women over 50

Basic Principles of physical Training Specificity Progressive overload

Frequency Intensity Time Type

Reversibility Individual differences

Selecting Activities

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Figure 10.4 FITT

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Selecting instructors, equipment, and facilities Finding help and advice about exercise Selecting equipment Choosing a fitness center

Eating and Drinking for Exercise. Balanced diet Drink before and during exercise 2 cups, 2 hours before

Manage your fitness program Consistency: The key to physical improvement Start slowly, get in shape gradually Beginning phase Progress phase Maintenance phase

Assess your fitness Endurance by checking your time for the 1.5 mile run/walk.

17 http://www.youtube.com/watch?v=YusqoiXLJkU


Chapter 10 Connect Assignment Due Tuesday, March 16th


Chapter 10

© 2010 McGraw-Hill Higher Education. All rights reserved. Chapter 10.

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