Exercise and Health-Related Fitness: Benefits and Types

1. What You’ll Learn 1. Examine five kinds of exercise. 2. Using the FITT formula, examine how to develop cardiorespiratory endurance, flexibility, and muscular strength and endurance. 3. Examine six fitness skills. Click the mouse button or press the space bar to display information.

2. What You’ll Learn 4. Examine the benefits of various lifetime sports and physical activities. 5. Examine the behaviors and characteristics of responsible sports spectators and participants. Click the mouse button or press the space bar to display information.

3. Key Terms • resistance exercise • skill-related fitness • agility • health-related fitness • aerobic exercise • anaerobic exercise • isometric exercise • isotonic exercise • isokinetic exercise • static stretching

4. Exercise and Health Related Fitness • Physical fitness is the ability to perform physical activity and to meet the demands of daily living while being energetic and alert. • Health-related fitness is the ability of the heart, lungs, muscles, and joints to function at optimal capacity. Click the mouse button or press the space bar to display information.

5. What to Know About Exercise and Health-Related Fitness • There are five components of health-related fitness: 1. Cardiorespiratory endurance is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. 2. Flexibility is the ability to bend and move the joints through the full range of motion. 3. Muscular strength is the maximum amount of force a muscle can produce in a single effort. Click the mouse button or press the space bar to display information.

6. What to Know About Exercise and Health-Related Fitness 4. Muscular endurance is the ability of the muscle to continue to perform without fatigue. 5. Healthful body composition is the ratio of lean body mass to body fat. Click the mouse button or press the space bar to display information.

7. What to Know About Exercise and Health-Related Fitness • Exercise is planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness. • There are five kinds of exercises: aerobic, anaerobic, isometric, isotonic, and isokinetic. Click the mouse button or press the space bar to display information.

8. What to Know About Exercise and Health-Related Fitness • Aerobic exercise • Aerobic exercise is an exercise in which large amounts of oxygen are required continually for an extended period of time. • Anaerobic exercise • Anaerobic exercise is an exercise in which the body’s demand for oxygen is greater than what is available during exertion. Click the mouse button or press the space bar to display information.

9. What to Know About Exercise and Health-Related Fitness • Isometric exercise • An isometric exercise is an exercise in which a muscle is tightened for about 5–8 seconds and there is no body movement. • Isotonic exercise • An isotonic exercise is an exercise in which a muscle or muscles move against a resistance weight and/or gravity 8–15 times. Click the mouse button or press the space bar to display information.

10. What to Know About Exercise and Health-Related Fitness • Isokinetic exercise • Isokinetic exercise is an exercise that uses special machines to provide weight resistance through the full range of motion. Click the mouse button or press the space bar to display information.

11. What to Know About Exercise and Health-Related Fitness What changes can you make to include more exercise in your lifestyle? Click the mouse button or press the space bar to display information.

12. Cardiorespiratory Endurance • Cardiorespiratory endurance is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. • This kind of endurance improves as you regularly participate in aerobic exercises, such as jogging or swimming. Click the mouse button or press the space bar to display information.

13. What to Know About Cardiorespiratory Endurance • Heart and lung function and metabolic rate • Cardiorespiratory endurance helps your heart and lungs function more efficiently and improves your metabolic rate. • Physical activities that promote cardiorespiratory endurance burn calories. Click the mouse button or press the space bar to display information.

14. What to Know About Cardiorespiratory Endurance • Healthful aging • Healthful aging also is promoted because physical activities that promote cardiorespiratory endurance activate antioxidants. • Antioxidants are substances that protect cells from being damaged and also tie up free radicals, which are highly reactive compounds that can damage body cells and are believed to be one cause of aging. Click the mouse button or press the space bar to display information.

15. What to Know About Cardiorespiratory Endurance • Insulin sensitivity • Cardiorespiratory endurance also improves insulin sensitivity, which helps with the metabolism of carbohydrates, fats, and proteins, and lowers the risk of developing diabetes. Click the mouse button or press the space bar to display information.

16. What to Know About Cardiorespiratory Endurance • Alarm stage of GAS • General adaptation syndrome (GAS) is a series of body changes that result from stress. • Cardiorespiratory endurance reduces the harmful effects of the alarm stage of the GAS. • Physical activities help prevent too much of two hormones, epinephrine and cortisolare, from being released in the bloodstream during the alarm stage of the GAS. Click the mouse button or press the space bar to display information.

17. What to Know About Cardiorespiratory Endurance • Ability of muscles • Cardiorespiratory endurance improves the ability of muscles to avoid lactic acid buildup, which is one of the factors that causes cramps. • Physical activities that promote cardiorespiratory endurance lengthen the time people can exercise without feeling fatigue or cramping. Click the mouse button or press the space bar to display information.

18. What to Know About Cardiorespiratory Endurance • HDLs • Physical activities that promote cardiorespiratory endurance increase the number of high-density lipoproteins (HDLs) and decrease the number of low-density lipoproteins (LDLs). • This reduces the risk of developing cardiovascular diseases. Click the mouse button or press the space bar to display information.

19. What to Know About Cardiorespiratory Endurance • Immune system • Cardiorespiratory endurance improves the function of the immune system. • Movement of food • Physical activities that promote cardiorespiratory endurance speed the movement of food through the gastrointestinal tract. Click the mouse button or press the space bar to display information.

20. What to Know About Cardiorespiratory Endurance • Psychological well-being  • Physical activity can help you manage stress more effectively, reduce anger and frustration, relax and sleep more restfully, and increase your self-esteem and confidence. Click the mouse button or press the space bar to display information.

21. What to Know About Cardiorespiratory Endurance • Benefits of warm-ups • A warm-up is a period of 5–10 minutes of light physical activity to prepare the muscles to do more work. • Body changes that result from a warm-up enhance performance and decrease the chances of injury. Click the mouse button or press the space bar to display information.

22. What to Know About Cardiorespiratory Endurance • Benefits of cooldowns • A cooldown is a period of 5–10 minutes of reduced physical activity to help the body return to a nonexercising state. • How do I maintain cardiorespiratory endurance? • When you reach an acceptable level of cardiorespiratory fitness, continue training at the same intensity on at least three nonconsecutive days of the week. Click the mouse button or press the space bar to display information.

23. What to Know About Cardiorespiratory Endurance • What is a test to measure cardiorespiratory endurance?  • The one-mile walk test measures cardiorespiratory fitness based on the amount of time it takes a person to complete one mile of brisk walking and his or her heart rate at the end of the walk. • A fast time and a low heart rate are desirable. Click the mouse button or press the space bar to display information.

24. What to Know About Cardiorespiratory Endurance The FITT Formula The FITT formula is a formula in which each letter represents a factor for determining how to obtain fitness benefits from physical activity. • Frequency is how often you will perform physical activities. You should participate in physical activity three to five days a week. Less frequent activity will not produce fitness benefits, and more might stress your immune system and lead to injury. • Intensity is how hard you will perform physical activities. Click the mouse button or press the space bar to display information.

25. What to Know About Cardiorespiratory Endurance The FITT Formula The FITT formula is a formula in which each letter represents a factor for determining how to obtain fitness benefits from physical activity. • Time is how long you will perform physical activities. The length of time you perform physical activity will depend on the intensity. • Type is the kind of physical activities you will perform to develop fitness. Click the mouse button or press the space bar to display information.

26. Flexibility • Flexibility is the ability to bend and move the joints through the full range of motion. • A measure of your flexibility is your ability to move your joints through their natural range of motion. Click the mouse button or press the space bar to display information.

27. What to Know About Flexibility • What are the benefits of flexibility?  • Flexibility helps improve quality of life, decreases the likelihood of having accidents, and it helps prevent lower back pain and injuries to muscles and joints. • How does one develop flexibility? Follow the FITT formula to improve flexibility. • For Frequency, perform stretching exercises two to three times a week and as part of your warm-up and cooldown. Click the mouse button or press the space bar to display information.

28. What to Know About Flexibility • For Intensity, hold each stretch for 15–30 seconds, repeating each stretching exercise three to five times. • For Time, include exercises to stretch the muscles that work each of the major joints in the body. • For Type, you should understand that there are two techniques for stretching muscles that move joints: static stretching and ballistic stretching. Click the mouse button or press the space bar to display information.

29. What to Know About Flexibility • Static stretching is stretching the muscle to the point where a pull is felt and holding the stretch for 15–30 seconds. • Ballistic stretching is rapidly stretching the muscle with a bouncing movement. • Fitness experts warn against ballistic stretching because it may cause injuries. • Stretching should be a slow and gentle movement. Click the mouse button or press the space bar to display information.

30. What to Know About Flexibility • What test is used to measure flexibility? • Several tests measure flexibility, including the V-sit reach test which assesses flexibility by measuring how far you can lean forward. • Do I need to warm up and cool down when I do stretching exercises?  • Warming up increases blood flow to muscles to get them ready for more work. • A cooldown helps to improve circulation and keeps you from being sore. Click the mouse button or press the space bar to display information.

32. Muscular Strength and Endurance • Muscular strength is the maximum amount of force a muscle can produce in a single effort. • Muscular endurance is the ability of the muscle to continue to perform without fatigue. Click the mouse button or press the space bar to display information.

33. What to Know About Muscular Strength and Muscular Endurance • What are the benefits of muscular strength and endurance?  • Muscular strength and endurance help you perform everyday tasks. • Benefits also include a better self-image, an improved body composition, and a reduction in the risk of lower back pain and injury. Click the mouse button or press the space bar to display information.

34. What to Know About Muscular Strength and Muscular Endurance • How do I develop a conditioning program for muscular strength and endurance?  • Resistance exercises are exercises in which a force acts against muscles. • A repetitions maximum is the maximum number of repetitions one can perform of a given exercise at a given weight and intensity while using proper exercise form. • Repetitions are the number of times an exercise is performed in one set. Click the mouse button or press the space bar to display information.

35. What to Know About Muscular Strength and Muscular Endurance • Weight training is a conditioning program in which free weights or weight machines provide resistance for muscles. • A free weight is a barbell or a dumbbell. • A weight machine is an apparatus that provides resistance to a muscle or group of muscles. • You can follow the FITT formula when you are developing a conditioning program for muscular strength and endurance. Click the mouse button or press the space bar to display information.

36. What to Know About Muscular Strength and Muscular Endurance • For Frequency, train with weights two to four days a week. • For Intensity, keep a record of the amount of resistance and number of repetitions you do. • For Time, perform 8–12 repetitions of each exercise to build muscular strength and endurance. • For Type, choose exercises using your own body, free weights, or weight machines for resistance. Click the mouse button or press the space bar to display information.

37. What to Know About Muscular Strength and Muscular Endurance • How do I maintain muscular strength and endurance?  • Maintain muscular strength and endurance by continuing to train two to three days a week. Click the mouse button or press the space bar to display information.

38. What to Know About Muscular Strength and Muscular Endurance • What are tests to measure muscular strength and endurance?  • Muscular strength is tested by measuring the maximum amount of weight a person can lift at one time. • Muscular endurance is tested by counting the maximum amount of time a person can hold a muscular contraction and the maximum number of repetitions of a muscular contraction a person can do. Click the mouse button or press the space bar to display information.

39. What to Know About Muscular Strength and Muscular Endurance • Do I need to warm up and cool down when I participate in a weight-conditioning program?  • Warm up different muscle groups before strength and endurance training, cool down by walking or jogging, and stretch to prevent muscle soreness. Click the mouse button or press the space bar to display information.

40. Skill-Related Fitness • Skill-related fitness is the capacity to perform well in sports and physical activities. • Fitness skills are skills that can be used in sports and physical activities. Click the mouse button or press the space bar to display information.

41. What to Know About Skill-Related Fitness • Agility – Agility is the ability to rapidly change the position of the body. • Balance – Balanceis the ability to keep from falling when a person is in a still position or moving. Click the mouse button or press the space bar to display information.

42. What to Know About Skill-Related Fitness • Coordination – Coordinationis the ability to use the senses together with body parts during movement. • Hand-eye coordination is the use of the hands together with the eyes during movement. • Reaction time – Reaction time is the time it takes a person to move after he or she hears, sees, feels, or touches a stimulus. Click the mouse button or press the space bar to display information.

43. What to Know About Skill-Related Fitness • Speed – Speed is the ability to move quickly. • Power – Power is the ability to combine strength and speed. Click the mouse button or press the space bar to display information.

44. A Guide to Lifetime Sports • Lifetime sports and physical activities are sports and physical activities in which a person can participate throughout his or her life. • There are many advantages to participating in lifetime sports and physical activities. Click the mouse button or press the space bar to display information.

45. What to Know About a Guide to Lifetime Sports and Physical Activities • Lifetime sports and physical activities often become long-lasting habits that ensure you will be physically active throughout your life. • Participating in different sports and physical activities can help you improve different areas of physical fitness and different fitness skills. • Social interaction with friends and family members is another important benefit of lifetime sports and physical activities. Click the mouse button or press the space bar to display information.

46. What to Know About a Guide to Lifetime Sports and Physical Activities • Basketball – Playing basketball improves cardiorespiratory endurance,muscular endurance, agility, balance, and coordination. Click the mouse button or press the space bar to display information.

47. What to Know About a Guide to Lifetime Sports and Physical Activities • Cross-country skiing – Cross-country skiing helps maintain and improve muscular endurance, cardiorespiratory endurance, balance, coordination, power, and reaction time. Click the mouse button or press the space bar to display information.

48. What to Know About a Guide to Lifetime Sports and Physical Activities • Golf – Golf can improve cardiorespiratory endurance, balance, coordination, power, and muscular endurance. Click the mouse button or press the space bar to display information.

49. What to Know About a Guide to Lifetime Sports and Physical Activities • Mountain biking – Mountain biking promotes muscular endurance, muscular strength, cardiorespiratory endurance, balance, coordination, and reaction time. • Mountain biking requires great balance, swift reactions, and quick recovery times. Click the mouse button or press the space bar to display information.

50. What to Know About a Guide to Lifetime Sports and Physical Activities • Martial arts • Different martial arts promote different levels of physical fitness and fitness skills. • Karate training combines vigorous cardiorespiratory workouts with skill training which improve agility, coordination, and reaction time. Click the mouse button or press the space bar to display information.