E Book

2
0
1
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Cindy Cook
Marc Beauchamp
Sylvain Desmarteau
Samantha Haas
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Chapter 1:
Table of Contents
Chapter 1: Benefits of Physical Activity _____________________________________________ 5

Define Health ___________________________________________________________________5
Explore Wellness ________________________________________________________________6
Lifestyle Habits __________________________________________________________________7
The Benefits of Physical Activity __________________________________________________ 10
Summary ____________________________________________________________________ 11
Review Questions ______________________________________________________________ 12
Personal Reflection Question _____________________________________________________ 13
Bibliography __________________________________________________________________ 13
Chapter 2: Your Health and Your Habits ____________________________________________ 14

The Big Five – ________________________________________________________________ 14
Theory of Behaviour Change _____________________________________________________ 18
Plan it – SMART goals; _________________________________________________________ 20
SUMMARY ___________________________________________________________________ 23
Personal Reflection Question _____________________________________________________ 24
Bibliography __________________________________________________________________ 25
Chapter 3: Healthy Eating Habits __________________________________________________ 26

Healthy Eating Habits ___________________________________________________________ 26
Identify the Positive OR Negative Impacts of Eating Habits _____________________________ 27
The Main Nutrients _____________________________________________________________ 29
How to Improve Your Eating Habits ________________________________________________ 32
Summary ____________________________________________________________________ 38
Bibliography __________________________________________________________________ 38
Chapter 4: Sleep Deficiency and Excess Stress ______________________________________ 39

Define Concepts Linked to the Stress Phenomenon ___________________________________ 39
Evaluate Personal Stress Levels __________________________________________________ 46
The Relationship between Sleeping Habits and Health _________________________________ 50
Solutions to Optimize Sleeping Habits ______________________________________________ 53
Summary ____________________________________________________________________ 55
Read more: ___________________________________________________________________ 56
Bibliography __________________________________________________________________ 56
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Chapter 1:
Chapter 5: Dependencies ________________________________________________________ 57
Define the concept of dependency _________________________________________________ 57
Questions following the video _____________________________________________________ 59
Identify the four main dependencies, _______________________________________________ 61
Proposed Solutions ____________________________________________________________ 71
Summary ____________________________________________________________________ 78
Read More ___________________________________________________________________ 79
Bibliography __________________________________________________________________ 79
Chapter 6: Fitness Components and the Principles of Training _________________________ 80

The Five Components of Physical Fitness ___________________________________________ 81
Fitness Assessment or Evaluation _________________________________________________ 83
The Principles of Training ________________________________________________________ 84
Applying the Principle of Overload _________________________________________________ 87
Summary ____________________________________________________________________ 88
Chapter 7: Energy Balance and Body Composition ___________________________________ 90

Energy Balance and Body Composition _____________________________________________ 90
Energy Balance _______________________________________________________________ 91
Healthy Body Composition _______________________________________________________ 93
Healthy Body Composition Benefits ________________________________________________ 94
Factors that Influence Energy Balance and Body Composition ___________________________ 94
Here are a few tips on how to improve ______________________________________________ 96
Summary ____________________________________________________________________ 96
Read More ___________________________________________________________________ 97
Chapter 8: Improving Cardiovascular Endurance ____________________________________ 98

Defining Cardiovascular Endurance ________________________________________________ 98
The Benefits of Having a Cardiovascular Fitness Program _____________________________ 101
How it is Measured ____________________________________________________________ 102
How to Improve Cardiovascular Endurance _________________________________________ 104
The Three Energy Systems: ATP-CP, Glycogen, Aerobic ______________________________ 110
Summary ___________________________________________________________________ 112
Review Questions _____________________________________________________________ 114
Bibliography _________________________________________________________________ 115
Glossary ____________________________________________________________________ 115
Read more __________________________________________________________________ 115
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Chapter 1:
Chapter 9: Improving Muscular Strength, Endurance and Power _______________________ 116
Chapter 10: Improving Flexibility _________________________________________________ 129
Review Questions _____________________________________________________________ 141

Bibliography _________________________________________________________________ 142
Chapter 11: Improving Posture ___________________________________________________ 143

Identify the Benefits of Good Posture ______________________________________________ 143
Evaluate Your Standing Posture _________________________________________________ 146
Common Postural Patterns and Solutions to Optimize Your Postural Habits _______________ 148
Corrective Exercises to Improve Posture ___________________________________________ 154
Summary ___________________________________________________________________ 156
Chapter 12: Choosing Appropriate Physical Activities _______________________________ 157

Factors That Influence Physical Activity Choice______________________________________ 158
Personal Factors and Choices of Physical Activities __________________________________ 160
Rules to Follow When Practicing a Physical Activity __________________________________ 165
Personal Reflection Exercise ____________________________________________________ 168
Summary ___________________________________________________________________ 169
Read More __________________________________________________________________ 169
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Chapter 1:
Chapter 1 Benefits of Physical Activity

Learning Objectives:
1. Define "Health"
2. Explore “Wellness”
3. Lifestyle Habits
4. The Benefits of Physical Activity
5. Summary
6. Review Questions
7. Review Questions
8. Personal Reflection
9. Bibliography
Define Health
The World Health Organization (WHO) defines health as: "a state
of complete physical, mental, and social well-being and not merely
the absence of disease or infirmity”. (The World Health Organization, 2014)
In other words, when we speak of health, we are referring to more than not
being sick. We are striving for something better, a state we called “wellness”.
As science grows and improves, we are learning about ourselves and our
relationship to illness. Stressful environments and negative emotional
situations are conducive to ill-health, and can lead to negative habits. Doctors
are encouraged more and more to treat “the whole person” (asking patients
about stress, sleep, nutrition and exercise) rather than just investigating the
illness they are suffering from.
This way of looking at wellness, in the context of considering ourselves unique
and complex beings interacting with our environments, is a paradigm shift from
looking at health from a perspective of say, simple genetics. New studies in
genetics are showing that some genetic markers (such as a predisposition to
a certain cancer) can be turned on or off depending on certain lifestyle habits.
Dr.Dean Ornish:
Is it all in your genes? Or do
your habits affect your
Heath?
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Chapter 1:
Explore Wellness
Since the World Health Organisation defined health with the term “well-being”, the concept
of being “well” has been defined by many different institutions. Below is a version that we will
use to better understand how these six dimensions of wellness relate and connect to each other.
Physical wellness: is the proper functioning of your

body, which you maintain by adopting an active and
healthy lifestyle.
Intellectual wellness: is your capacity to learn,

appreciate and develop intellectually.
Emotional wellness: is your capacity to live and

express your emotions in such a manner that you feel
comfortable about yourself most of the time and in most
situations.
Social wellness: is your capacity to have positive and

satisfying interpersonal relationships.
Spiritual wellness: is to embrace a clear set of guiding

beliefs, values or principles that give meaning and purpose
to your life.
Environmental wellness: is your ongoing

participation in society’s efforts to lower the rates of
pollution in your immediate environment and in the larger
environment of the planet.
Figure 1-1(Memo hint: An easy way to remember the six dimensions is the acronym PIEESS.)
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Chapter 1:
How are you doing on each of these dimensions?

Is there one that you could improve? How would you go about it
The six dimensions of wellness show us that aspects of our lives other than physical fitness are
very important for our general well-being. Being physically fit alone does not make a person
“well”. As mentioned earlier, stressful situations and a variety of other factors or choices may
negatively impact our health. That being said, improving our physical health can be a great
starting point as it does encourage and impact favourably upon all the other dimensions.
1. Which aspect of wellness do you think most

students at LaSalle College need to improve?
2. How could they work on that aspect?
3. What could they do?
Lifestyle Habits
Consider for a moment the word HABIT and its meaning.
Lifestyle habits is a term that refers to repeated behaviours. Sometimes, we gradually

develop a pattern of behaviour without consciously deciding to do this behaviour frequently. In fact,
the very definition of habit includes the notion that we do it without thinking about it! Eating breakfast
and brushing your teeth every morning are lifestyle habits. Some habits are very fixed in us because
we learned them as children and have continued the behaviour until now. Other habits are adopted
later in life. Some negative habits are discouraged by your parents or by yourself. Did you ever
have a nervous habit like biting your fingernails? What other habits come to mind? You can
successfully change habits, but it will take a special kind of inner work.
With modern technologies revolutionizing communication, ways of working, socializing and

learning, the pace of life seems to be increasing. Along with the increased speed and varieties of
communication comes an unwelcome result, increased stress. As we try to save time, we walk
faster, talk faster, eat faster, text faster, work faster, and… become less healthy.
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Chapter 1:
Our modern lifestyle of speedy living is arguably causing our early demise. Certain healthy
habits, such as taking some rest, enjoying physical activities, cooking and eating good, nutritious
meals, spending quality time with friends and family, spending time on our own spiritual
development and sense of meaning have become outdated. Now, time is perceived as too short
and people are too busy. We turn to time savers and disposable, one-use articles. We desperately
try to fit more into each day. Our habits change.
The diseases that shorten our lives have changed as our society evolved. A century ago, we
worried about plagues caused by contagion that could kill thousands. Modern science discovered
that microbes were the culprits and developed better hygiene practices (washing hands),
vaccinations and antibiotic drugs that helped vanquish many contagious diseases.
At this time in history, the biggest threat to a long life, in good health, are diseases created by our
lifestyle habits. You no longer hear of the black plague or polio taking lives, but rather heart disease,
stroke, high blood pressure, diabetes and cancer. These illnesses are increasing as rapidly as we
continue to live our “high-speed” lifestyles. These illnesses rob us of full enjoyment in our later
years. (On average, in Quebec, the last 15 years of life are often “endured” rather than lived
joyfully).
In one way, this is terribly depressing! It is discouraging to learn that we usually suffer for 15 years
in our old age, rather than live enjoyably!
On the other hand, we also learned that the illnesses that rob us of good quality of life in those last
15 years are the type that can be prevented through choices we make, rather than some contagious
deadly disease. This means we can choose to avoid them if we believe in the science. We can
learn what to do.
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Chapter 1:
Let us be more specific. We keep saying “lifestyle habits”. What are those precious lifestyle habits
that we need to adjust? They are listed here in five categories:
1- Physical activity
2- Nutrition
3- Sleep
4- Stress management
5- Dependencies
Physical activity is the most important of all

the factors above as it has the greatest
impact on overall health, as well as it
positively influences all of the other habits. In
fact, it can be considered “the engine of
change” when someone wants to really
improve their health, it is the perfect place to
start!
We will go into greater detail in the next

chapter about these habits, however, for now,
let’s examine just one, physical activity.
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Chapter 1:
The Benefits of
Physical Activity
Here is an exhaustive list in

a poster format from a free
website called
Darebee.com
Health Fitness and Well being,

Physical benefits of Physical
Activity: by Niall Brennan
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Chapter 1:
Summary
We have learned the definition of health and of wellness. We have explored the six
dimensions of wellness. We have also learned that there are 5 very important health
habits.
We can recite the six dimensions of wellness…
Wellness: physical, intellectual, emotional, spiritual, social and environmental
And the five important habits by heart…

1- Physical activity
2- Nutrition
3- Sleep
4- Stress management
5- Dependencies
We learned that life spans (how long we live) have increased and the average life
expectancy is now 82 years. Life in good health however, has been compromised (on
average 15 years of life is endured in very poor health).
Note: average life span “in good health” is only 67 years.

We learned that physical activity, as a lifestyle habit, is the most important one, as it has a
very strong and positive influence on ALL of the other habits. We also studied all the
benefits of physical activity on our body systems and how they relate to our health and
to the reduction of risk of various diseases.
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Chapter 1:
Review Questions
1. Match the following six dimensions of wellness to their definitions.
Circle the letter that corresponds to the correct definition.
Physical Wellness A is your capacity to have positive

and satisfying interpersonal
relationships.
B is to embrace a clear set of guiding

Intellectual Wellness beliefs, values or principles that give
meaning and purpose to your life.
C is your ongoing participation in

society’s efforts to lower the rates of
Emotional Wellness pollution in your immediate environment
and in the larger environment of the
planet.
Social Wellness D is your capacity to learn,

appreciate and develop intellectually.
E is your capacity to live and express

your emotions in such a manner that you
Spiritual Wellness feel comfortable about yourself most of
the time and in most situations.
F is the proper functioning of your

body, which you maintain by adopting an
Environmental Wellness active and healthy lifestyle.
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Chapter 1:
Review Questions
1. Which one of the five habits affect a person’s physical health the most?
____________________________________________________________________
____________________________________________________________________
2. What is the average human life expectancy in Quebec?

____________________________________________________________________
3. What is the number of years that a person is generally in “good” health?

____________________________________________________________________
4. My grandmother and mother had breast cancer. Will I have breast cancer too?
____________________________________________________________________
5. What does Dr. Dean Ornish say about this? (Watch video).
____________________________________________________________________
6. After watching the video Health Fitness and well being, Physical benefits of Physical
Activity: by Niall Brennan, state of the main effects doing regular exercise has on the
following aspects of physical health. (Give examples. Write complete sentences, please)
a. The cardiovascular system (heart, blood, vessels, heart rate changes, blood pressure)
_____________________________________________________________________
b. Body composition (levels of body fat)
_____________________________________________________________________
c. The muscular system (fibres, size of muscles and calorie burn, fatigue)
_____________________________________________________________________
d. Flexibility (daily movements, risk of injury and recovery)
_____________________________________________________________________
e. Other health benefits (decrease in certain illnesses)
_____________________________________________________________________
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Chapter 1:
Personal Reflection Question

Rate yourself on the WELLNESS factors:
Physical
____________________________________________________________________
____________________________________________________________________
Emotional
____________________________________________________________________
____________________________________________________________________
Intellectual
____________________________________________________________________
____________________________________________________________________
Social
____________________________________________________________________
____________________________________________________________________
Environmental
____________________________________________________________________
____________________________________________________________________
Spiritual
____________________________________________________________________
____________________________________________________________________
Bibliography
The World Health Organization. (2014, 08). Mental health: a state of well-being. Retrieved from The
World Health Organization: http://www.who.int/features/factfiles/mental_health/en/
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Chapter 2 Your Health and Your Habits
1. The Big Five – Habits that can positively or negatively affect your health
2. Theory of Behaviour Change
3. Plan it – SMART goals
4. Summary
5. Review Questions
6. Personal Reflection
7. Bibliography
The Big Five –

Habits that can positively or negatively affect your health
The two most influential habits are physical activity
levels and quality of nutrition. Other habits that greatly
influence our health are: quality of sleep, knowledge and regular use
of stress management techniques, degree of substance use such
as cigarette smoking and consumption of alcohol, tobacco,
marijuana and other drugs. In fact, all of these factors interact in
such a way that can multiply the health effects. This can be true for
a downward spiral of negative habits, which can diminish health, or for
a big improvement in a person’s life; for example when they join a gym and
get into the exercise habit, successfully quit smoking, or start to improve
their food choices and cooking habits.
Let’s look at the big five in the positive sense first, then in the negative
sense. Think about your personal habits. Are you strong in all of them? Are
you weak in all of them? Are you somewhere in between on each?
We have added another idea to this table of health effects: an underlying
belief system that is the psychological rationale for a given behaviour.
These may be considered by some to be just excuses, but to those who
believe it, it is very real and insurmountable.
14 | P a g e
Chapter 2
The Big Five (The Positive Viewpoint)
Positive Habits Underlying Beliefs

- Is sufficiently active daily - Has read, experienced or learned
- Avoids long periods of sitting that physical activity is necessary
Physical - Accumulates 150 minutes of moderate to good health generally
activity weekly - Believes in assuming one’s
Activity - Enjoys active recreational activities on the responsibility to be in good health
weekend
- Takes time to study labels - Has read, experienced or learned
- Buys organic that a healthy diet is necessary to
- Cooks and prepares lunches in advance good health generally
Eating Habits - Arranges schedule to permit calmness and - Believes in assuming one’s
attention while eating responsibility to be in good health
- Drinks only water and tea (no sugary drinks)
- Avoids processed and prepared foods
- Practices mindfulness and avoids negative - Has read, experienced or learned
mental talk that stress management skills are
- Makes adjustments to schedule when necessary to good health generally
negative stress symptoms start happening - Believes in assuming one’s
(ex: insomnia, headaches, impulsiveness, responsibility to be in good health
Stress Profile anxious feelings) - Has taken steps to learn self-
- Has some skills to combat stress (time awareness skills and/or meditative
management, problem solving, skills because believes that
communication skills, yoga, meditation, etc.) people can learn and adapt to
- Is able to ask for help if feeling overwhelmed improve their lives
- Creates a favorable climate for sleep - Has read, experienced or learned
- Has a bedtime ritual that good-quality, adequate sleep
- Gives sleep an important priority over other time is necessary to good health
Sleeping activities generally
- Closes computer and phone at least one hour - Believes in assuming one’s
Habits before bedtime responsibility to be in good health
- Stores devices outside the bedroom
- Allows for an average of 8 hours sleep every
(or most) night
- Has read, experienced or learned
Dependencies - Avoids smoking and smoky environments
- Is moderate with respect to over-eating, over-
that substance abuse will
undermine efforts to attain good
(tobacco, indulging in alcohol consumption, marijuana
use, use of prescription medication or other
health generally
- Believes in assuming one’s
alcohol) dubious temptations
responsibility to be in good health
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Chapter 2
The Big Five (The Negative Viewpoint)
Negative Habits Underlying Beliefs

Travels by bus, train or car with little daily My life is so hard and I am so tired
walking I will take the bus and try to sleep a
Physical Sits most of the day little
Sedentary recreational habits, like computer I hope I get a seat today and won’t
Activity games or social media for hours on end have to stand
Does not read labels Groceries are so expensive these

Drinks soda and fruit juices, fancy coffees and days! These frozen dinners are
even energy drinks during the day easy to make and taste scrumptious.
Eating Habits Eats fast foods, processed and frozen prepared
foods
Oh look a case of 24 sodas, only
$3.29, there’s a deal. I’m starving, I’ll
Does not usually cook or eat homemade grab a burger before class.
cooked foods
Suffers negative stress symptoms such as Only students with high marks will
sleeplessness, insomnia, headaches, succeed
impulsiveness, anxious feelings I must succeed
Has no skills to combat these problems and Homework and work come first, my
feels that this is the way life is; life is HARD physical needs come second
Stress Profile Feels forced into this situation with no way out I can stay up late (or pull an all
(victim mentality) nighter) to get this very important
homework done on time
I can do this alone
Usually starts doing homework late and does This work is more important than my
Sleeping not work effectively (because already tired) sleep
Stays up very late, still has work remaining and I’ve gone to school with only four
Habits worries after going to bed hours sleep before and it was OK
-Smokes and drinks coffee or energy drinks What a week I had! So much
Dependencies to help stimulate during the day because going on at work, big
tired presentation, let’s go out and
(tobacco, Drinks to try to feel relaxed forget about all this stress. Let’s
Takes medicine for headaches, takes sleep have a few beers!
alcohol) aids
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Chapter 2
Which story is most like your life? Discuss with your peers how you feel
most of the time. Would you describe yourself as “together” (organized,
well-balanced), or “out-of-control”, (crazy life)?
For CEGEP students in Montreal, modern life often includes both studying and working. They endure
long hours of class time with sometimes difficult schedules, and then rush to a part-time job with
variable time demands (many students also work between 10 to 20 hours per week). Balancing a full-
time school load with a job leaves minimal time for precious sleep or study hours. They also have to
schedule meetings with peers outside of class time for team projects. Students feel caught in the
double bind of needing time to study and work hours to pay for school! Of course, if living on their own,
students also have to manage their household duties, family responsibilities, personal shopping
(clothing and food) and social activities (if there is any time left).
A day in the life of a student

These days, our typical daily experiences may look something like the
following:
We wake up late to an alarm clock;
jump and rush to get to work or school;
sit in a bus or car to commute;
are stuck at a desk for many hours;
feel pressured and rushed most of our day;
hear terrible news about possible crises that are happening all over the world,
which we feel powerless to help;
eat in a hurried fashion, choosing pre-prepared foods that are of questionable
quality;
we stay up late trying to “catch up” with all the burdens of our many
responsibilities
OR
We try to “escape” temporarily from the pressure by using any number of

unhealthy ways, such as smoking, drinking, other addictive habits, skipping
classes to sleep or catch up on homework
Finally, when we fall into bed, we may have difficulty sleeping due to the
overstimulation from caffeine or nicotine, the blue light from screens, or the
racing of our minds, trying desperately to make sense of our day, worrying about
the past or future. If we do suffer a difficult night and lack sleep, we will
undoubtedly suffer from some mental fogginess the next day.
And so it continues…a living nightmare.
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Chapter 2
Theory of Behaviour Change

“ Old habits die hard” is an old adage referring to the difficulty people have changing a habit of
many years. It may take a long time to transform an old behaviour into a new one, and it will certainly
take a strong desire! Being sure or convinced that we are truly “ready” to make a change is the key
to our success.
When we are ready to make a change, things get interesting. Part of us wants to strike out into new
territory, and part of us wants to stay in our familiar habits where we are comfortable. It all starts
with an idea. In the figure below is a classic model illustrating the stages of change that people
typically go through when trying to change a behaviour. Study it for a moment, and reflect on a
behaviour change that you have made in the past. Did you go through these stages? Do you
remember how you felt at different points in time? Are you living a change right now? What stage
are you at?
Maintenance
Action
Preparation
(ready!)
Contemplation
(getting ready)
Precontemplation
(not ready yet)
Figure 2 The Transtheoretical Model (also called the Stages of change model)
Many people have researched the idea of behaviour change, particularly when it comes to
public health. The above model is commonly referred to as the TTM (trans theoretical model)
generally accepted model to illustrate the stages of change an individual goes through as they
proceed towards permanently changing a behaviour.
Video Judson Brewer: A simple

way to break a bad habit (9:24)
| P a g e 18
Chapter 2
The transtheoretical model of behavior change assesses an

individual's readiness to act on a new healthier behavior, and
provides strategies, or processes of change to guide the The Transtheoretical
individual through the stages of change to Action and Model
Maintenance. It is composed of the following constructs: stages
of change, processes of change, self-efficacy, decisional (also called the Stages of
balance and temptations. (Wikipedia, n.d.) Change Model),
developed by Prochaska
Stages of change and DiClemente in the
late 1970s, evolved
This construct refers to the temporal dimension of behavioural change. In the through studies examining
transtheoretical model, change is a "process involving progress through a
series of stages. the experiences of
smokers who quit on their
 Precontemplation (Not Ready) – "People are not intending to take own with those requiring
action in the foreseeable future, and can be unaware that their
further treatment to
understand why some
behaviour is problematic"
people were capable of
 Contemplation (Getting Ready) – "People are beginning to recognize quitting on their own.
that their behaviour is problematic, and start to look at the pros and It was determined that
cons of their continued actions" people quit smoking if
they were ready to do so.
 Preparation (Ready) – "People are intending to take action in the
Thus, the Transtheoretical
immediate future, and may begin taking small steps toward behaviour
Model (TTM) focuses on
change"[nb 1] the decision-making of the
 Action – "People have made specific overt modifications in modifying individual and is a model
of intentional change.
their problem behaviour or in acquiring new healthy behaviours"
The TTM operates on the
 Maintenance – "People have been able to sustain action for at least
assumption that people do
six months and are working to prevent relapse"
not change behaviors
 Termination – "Individuals have zero temptation and they are sure they quickly and decisively.
will not return to their old unhealthy habit as a way of coping" Rather, change in
behavior, especially
habitual behavior, occurs
continuously through a
Video by Dr. Wendy Guess
cyclical process.
about understanding the
stages of change.(4:50) The TTM is not a theory
but a model; different
behavioral theories and
constructs can be applied
to various stages of the
model where they may be
most effective.
| P a g e 19
Chapter 2
Plan it – SMART goals;

Is failing to plan, planning to fail? WHISPER:
Being able to use our intelligent minds to reflect upon and review Feeling weak?
our experiences is something that makes us human. Being able to
imagine and create a plan to achieve a goal based on our current I’ve tried before and
situation is one of the things we do best. Achieving even a small goal failed –
gives us a sense of satisfaction that is very special. That satisfaction I can’t do it! Habits are
is related to our sense of self-efficacy, a critical factor in being able to just too hard to break!
continue and grow to be able to make bigger and more significant Exercise your ability to
changes. In a way, practicing making changes is like training a try something new. Start
muscle. We start easy and slowly to build up our abilities. In this case, by trying something
it is a building up of our confidence in our capacity to change easy and build up to
greater challenges over
something in our lives.
time.
 Making a SMART goal can help you to succeed in making Below is an inspirational
any desired change. It’s been said that everything is twice video, enjoy!:
created, first in the imagination and then, in reality.
Matt Cutts: Try something new

for 30 days (3:27).
| P a g e 20
Chapter 2
We’ve broken down the process of making a change into five steps: 1) Focus on one aspect of
the behaviour and measure your current status; 2) State your SMART goal precisely - visualize
(dream about it!) your final goal; 3) Devise the best action plan to get you there; 4) Start realizing
your plan and be dedicated and finally; 5) Re-evaluate at the target date you established and see
your result. Re-assess and start over again for your next goal. Here’s a visual to help you retain
these five steps: Focus, see it, plan it, do it, review it.
1 2 3 4 5
Focus See it Plan it Do it Review it
Decide State your Create your Keep a diary Post-test,
“what” SMART goal action plan reassess
measure Reward
up! yourself
1. Focus on one aspect and measure current status.

Let us choose the “physical wellness” dimension to focus on. We
would have to narrow down, because physical wellness is very
broad: exercise habits, sleep habits, dietary habits. Begin by
monitoring your behaviours in one chosen area, such as eating
habits, or smoking frequency, or daily steps taken, or nightly hours
of sleep. Then, observe or evaluate your chosen behavior in order
to create a baseline value or a test of abilities with which to
compare future, improved changes.
Example: Make a little test to create a baseline. After making an assessment of your
ability or monitoring your habits in the chosen area, and doing some research (how
have others succeeded), or getting professional help (nutritionist, trainer, psychologist),
you have an idea about how much improvement to aim for. Write down your starting
point, take a picture, measure your waistline, weigh yourself, count the cigarettes, count
your hours of sleep for one week or count your food choices for one week. Be honest,
write it down and put it somewhere safe. You have determined your starting point.
| P a g e 21
Chapter 2
2. State your SMART goal here.
Visualize yourself in the future having attained your goal. State

your goal in one sentence, using language such as: My waist
measurement will be 85 cm. by July 1stor I will get to level 7 on
the beep test in 8 weeks time.
You will choose a deadline for your target behaviour to be re-measured.
3. PLAN IT: Create your Action Plan to start your new behaviour.
Now that you know where you are going, get into the details of how
you will get there! It’s at this point that you may need advice, but
information is available everywhere: teachers, trainers, blogs,
videos and articles online.
Consider the difference between these two action plans:
A) I will try to be more active when I have time.
B) I will walk three times a week for 25 minutes in my target heart
rate zone (see Chapter 8) for the next four weeks. My sister promises to go with me after
supper on Mondays and Wednesdays. My mom says she will walk with me on Saturday
mornings. We all wrote in the times in our agendas and on the big calendar in the kitchen
to remind us. Dad promises to take us all out to dinner if we don’t miss any of our walks
and he will join us on Saturdays. If we reach this goal, we may start to add a few minutes
of jogging to our walks. If it is terrible weather, we will do the YouTube video or DVD
downstairs in the rec room.
| P a g e 22
Chapter 2
4. DO IT: Put your plan into action. Take steps to change that target
behaviour and monitoryour progress as you go along. Plan
ahead for the laziness you may feel before that exercise
session, or the temptation to have that smoke while you are
drinking coffee with a friend.
Have a few strategies up your sleeve. Get an exercise partner

who will not take NO for an answer. Have some pistachios and
sunflower seeds to crack open for the cigarette cravings already prepared. Buy the
nicotine gum. Try the mindfulness trick of turning your curiosity into a weapon against
bad habits. Use the internet to your advantage.
Record your progress as you go along; you can do so in your daily agenda or in your
cell phone. Many apps exist to help you track progress. Note any barriers that get in
the way of carrying out your plans.
Be resourceful and figure out ways to overcome these barriers. Should you miss a day,
have a back-up plan, a little home routine or an extra walk after dinner.
5. REVIEW IT: When the target date finally arrives, evaluate your overall progress. Did
you attain your target goal?
Maybe you succeeded, congratulations! Time to set your sights

higher? Maybe you failed. Good on you for trying! Maybe you
managed a significant improvement, however, not quite as high
as you hoped. Certainly you have learned from the experience
and could try again, with a new approach and a deeper
understanding of the challenge and your resources. Start again
at step one!
SUMMARY
We understand that all of the habits are important and influence our health, especially exercise and
nutrition. We learned that physical activity is one of the most useful mechanisms for driving positive
change in all the other habits, and that each habit influences all the other habits. Since the most
prevalent reason for poor health at the end of life is the accumulation of effects from poor lifestyle
habits, we started to explore in more detail, each lifestyle habit and its effects.
We looked at the theory of behaviour change and suggested a strategy of goal-setting as an approach
to improving our habits. This approach has 5 steps: Focus, See it (make a SMART goal), Plan it (make
a plan of action), Do it, and Review it. Inside of this process, are two very important concepts that will
repeat over and over again in all of your physical education classes.
| P a g e 23
Chapter 2
Review Questions
1. Which five habits affect a person’s physical health the most?
2. Explain how all of these habits may be interconnected and use an example to show how one might
influence another.
3. Describe what is happening in each of the five steps we have outlined for behaviour change: Focus,
See it, Plan it, Do it, Review it.
4. Is it possible to change our habits? What does Matt Cutts have to say about this? (Watch video).
Personal Reflection Question

Rate yourself on the Big Five (health-related physical habits of exercise, sleep, diet, stress
management and overuse patterns)
Exercise:
______________________________________________________________________
______________________________________________________________________
Sleep:
______________________________________________________________________
______________________________________________________________________
Diet:
______________________________________________________________________
______________________________________________________________________
Stress:
______________________________________________________________________
______________________________________________________________________
Dependencies
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
Practice creating a SMART goal for just one of the above items.
Custom-design it addressing one of your weakest factors.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
| P a g e 24
Chapter 2
Bibliography
955, S. o.-B.-1. (s.d.). Limitations of the Transtheoretical Model.
Pro-change, Behavior Systems, Inc. (n.d.). The Transtheoretical Model.
Talks, M. C.-T. (s.d.). Try Something New for 30 Days.
Wikipedia. (n.d.). Retrieved from https://en.wikipedia.org/wiki/Transtheoretical_model
| P a g e 25
Chapter 3 Healthy Eating Habits
1. Healthy Eating Habits
2. Identify the Positive OR Negative Impacts of Eating Habits
3. The Main Nutrients
4. How to Improve Your Healthy Eating Habits
5. Summary
6. Bibliography
Healthy Eating Habits

What comes to mind when we hear “healthy eating habits”? Avoiding greasy foods? Eating
a lot of broccoli? Cutting down calories? To each and every one of us, it can have a
different meaning. We know there is a significant relationship between our eating habits
and our health.
In order to function properly, the human body needs the energy (or calories) contained
in the foods we eat. This energy is found in molecules called “macronutrients”, which are
carbohydrates, fats and protein. In these foods we also find smaller molecules called
“micronutrients”, which are vitamins and minerals. Finally, these foods can be a source
of other nutrients such as water and dietary fiber.
Knowing there are important nutrients required to provide energy and keep the body
working optimally, we can say that “eating healthy” means to choose foods that contain
a complete and varied source of nutrients, as well as water and dietary fibre. We can
add that eating healthy corresponds to getting enough nutrients, not in excess nor in
deficiency.
In this chapter, we shall explore each of the nutrients, understand their roles and sources,
and provide tips in order to make better nutritional choices that optimize health.
26 | P a g e
Chapter 3:
Identify the Positive OR Negative Impacts of Eating Habits

What happens when you practice healthy eating habits?
You have enough energy to

perform daily tasks and activities,
both physically and intellectually.
All body systems (nervous,

muscular, cardiovascular,
digestive, immune, bones)
function optimally.
Healthy body weight and body

composition is maintained with
sufficient calorie intake.
Less sleep problems,

headaches, fatigue, and mood
swings.
Less risk of developing health

issues such as coronary heart
disease, high blood pressure,
type 2 diabetes, high blood
pressure and depression.
| P a g e 27
Chapter 3:
What happens when you practice unhealthy eating habits?
Too many calories: increased risk

to develop obesity, high blood
pressure, heart disease, type 2
diabetes, and cancers.
Too much fat (especially trans

fats): increased risk to develop
obesity, high blood cholesterol
and heart disease.
Too much sugars (especially

added sugars): increased risk to
develop type 2 diabetes and
obesity.
Too much sodium (salt):

increased risk to develop high
blood pressure.
Not enough fruits, vegetables,

whole grain foods and fiber:
increased risk to develop
coronary heart disease, cancers,
constipation and diverticulitis.
Not enough calories: increased

risk to develop underweight
related issues, weakness,
anemia, osteoporosis,
depression, and mental fatigue.
| P a g e 28
Chapter 3:
The Main Nutrients

The Macronutrients
Carbohydrates
The main source of energy for the body for all cellular functions of all systems.
Provide 4 calories per gram.
Based upon a 2000-calorie regimen, a healthy and moderately active person
should eat around 300 grams of carbohydrate daily (equivalent to 60% of the
daily caloric intake).
Simple carbohydrates (or  Found in fruit juices, some vegetables, dairy
sugars) products, baked goods (candies, chocolate,
syrups, pastries), all beverages except water.
 This type of carbohydrate enters the
bloodstream very quickly (provides energy for
a shorter duration – energy peak followed by
crash).
 Large consumption of this type of
carbohydrate is closely linked to the
development of type 2 diabetes.
 It is recommended to avoid consuming too
much of this type of carbohydrate.
Complex carbohydrates  Found in the structure of foods made from
(such as starch) grains as well as vegetables, and legumes
(beans).
 A type of carbohydrate that enters the
bloodstream more slowly (provides energy
for a longer duration, thus no energy peak
and crash).
 It is recommended to have more of this type
of nutrient.
Dietary fiber  Found in unrefined plant based foods such
as whole grain pasta, bread fruits and
vegetables with skin, beans, nuts and seeds.
 This nutrient helps to facilitate the intestinal
transit of foods, contributes to lower blood
cholesterol and feeling full after a meal.
 Since it cannot be digested, it provides 0
calories per gram.
 It is recommended to consume more than 25
grams of this nutrient daily (In the Standard
American Diet, fiber is often neglected).
| P a g e 29
Chapter 3:
Fats
A second source of energy for the body (reserve energy for long duration
efforts and fasts).
Key component for the integrity of most body cells (nervous system, skin,
organs, etc.).
Involved in the creation of hormones in the body and in the absorption of some
vitamins.
Provides 9 calories per gram.
should not eat more than 65 grams of fat daily (equivalent to 30% of the daily
caloric intake).
Saturated fats
Mainly found in animal based foods (meats and dairy)
Also found in some vegetable sources (palm, coconut

oils, cocoa)
Consuming large amounts of this type of fat is

associated with an increase of the bad blood
cholesterol ((LDL) that is linked to coronary heart
disease.
Trans fats (modified oils) Found in modified and processed foods mainly
(pastries and cookies, hard margarine, vegetable
shortening).
Also found in fried foods (frying foods alters the
properties of the oil).
Consuming large amounts of this type of fat is
associated with an increase of the bad blood
cholesterol (LDL) and a decrease of the good blood
cholesterol HDL) (also linked to coronary heart
disease).
Unsaturated
Mainly found in vegetable oils (olive, canola,
sunflower, peanut) and avocados.
Some unsaturated fats, known as the

polyunsaturated fats, are found in nuts and seeds,
as well as in eggs and some fish. Some of these
fats include the renowned omega-3.
Consuming these types of fat can play a role in the

management of blood cholesterol levels, as well as
in the reduction of coronary heart disease risk.
| P a g e 30
Chapter 3:
Protein
A third source of energy for the body.
Responsible for tissue growth and repair.
Proteins are made of a sequence of amino acids.
Provides 4 calories per gram.
should eat around 75 grams of protein daily (equivalent to 20% of the daily
caloric intake)
Found in animal source foods (meat,

poultry, fish, and eggs).
Also found in dairy foods (milk, yogurt,

cheese). Found in vegetable sources
(nuts, seeds, legumes (beans), tofu).
A person should try to diversify their

protein sources in order to get the most
optimal variety of amino acids.
Alcohol
Although it does not belong to any food group, it does provide energy
(calories) at a rate of 7 calories per gram.
Is generated by the fermentation and/or

distillation of sugars found in various
foods, such as grains.
Is not involved in the proper function of

the body but its consumption can result
in some negative effects (chapter 5).
| P a g e 31
Chapter 3:
The Micronutrients
Vitamins and Minerals
While they are NOT a source of energy (calories), they do play important and
essential roles in the proper functioning of the body.
Vitamins They are the “ignition keys” to many body reactions.

They are involved in the proper functioning of the
immune system, the metabolism and the absorption of
some minerals.
There are two categories of vitamins:
fat soluble: vitamins A, D, E and K, and
water soluble: vitamins B and C
They can be found in a very large variety of foods and
in supplements.
Having too much of some vitamins, especially the fat
soluble vitamins, can be toxic for the body.
Minerals Involved in the maintenance and creation of blood
cells and bone.
Important for the proper functioning of the nervous
system
Examples include: calcium (bone health), iron (blood
cell health), and potassium and sodium (proper energy
circulation for muscles).
Sodium is a mineral found in many foods, especially
processed foods. Overconsumption can result in an
increased risk to develop high blood pressure.
How to Improve Your Eating Habits

As you may know, it is particularly hard to change old habits. Eating habits are no exception since
they are practiced daily. Here are some tools and tips to improve your eating habits. Remember that
it takes time and dedication to change habits.
The questions on the following page allow you to identify some eating habits and behaviours which
can affect your appetite and general health. If you notice that you have some of these behaviours,
know that they could someday impact your health. You can question yourself on which changes you
could implement concerning your eating habits.
Discussion
1. Which changes would I like to do in my life, concerning my eating habits?
2. How will I get there??
| P a g e 32
Chapter 3:
Canada’s Food Guide

Canada’s Food Guide first edition was published in 1942 and was intended to help Canadians make
better nutritional choices. The latest edition dates from 2007 and is currently being revised and
improved. The updated version is scheduled for release in 2017-18*
How the Guide works is quite simple. The foods presented are placed into four (4) different food
groups, each containing specific food types. Depending on your age and gender, a specific amount
of servings is recommended to eat daily. Finally, examples of foods belonging to each group as well
as examples of servings are shown to provide a visual idea to the consumer.
Discussion
 List 2 advantages (pros) of the Food Guide.
 List 2 disadvantages or limitations (cons) of the Food Guide.
 Is Canada’s Food Guide a good reference for your actual

situation?
| P a g e 33
Chapter 3:
Canada’s Food Guide:
Exercise:
Create your own food guide
Questions About the positive and negative impacts of a healthy or unhealthy eating habits
1. If a food has 9g of carbohydrate, 2g of fat and 5g of protein per serving, calculate the
total amount of calories per serving of this food.
a) 20 calories
b) 122 calories
c) 66 calories
d) 74 calories
2. Why is it recommended to get around 60% of the total daily calories from
carbohydrates?
a) They are lower in calories
b) They are the first energy source for your body
c) Because foods that contain carbohydrates are healthier
d) They do not increase blood sugar
3. Should we avoid all kinds of fats? Explain your answer.
a) No, some fats are healthy for your body
b) No, we should try to have more since it is a better source of energy
c) Yes, they all contribute to weight increase
d) Yes, they contribute to some diseases such as heart disease
Eating Habits Questionnaire
4- Do you often eat your meals (breakfast, lunch, supper) in 15 minutes or less?
5- Do you often skip a meal?
6- Does it occur to you that you eat when stressed, bored or by habit?
7- Do you eat in bed, in the car or while watching T.V.?
8- Do you usually serve yourself big servings when you eat your meals?
9- Do you drink less than 4 glasses (cups) of water daily?
10- Do you eat less than 10 grams of fiber daily?
11- Do you eat less than 4 servings of fruits and vegetables daily?
12- Do you eat more than once a week in a fast-food restaurant?
13- Do you often turn to sweet, oily or salty foods when you have a craving?
| P a g e 34
Chapter 3:
Mediterranean diet
Mediterranean diet explained
Let’s have a look at this video:
Questions following the video Mediterranean Diet Plan Explained

1. Name four of the typical foods proposed by the Mediterranean diet.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
2. Explain the link between the Mediterranean diet and the reduced risk of developing coronary
heart disease.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
3. According to the narrator, why is this diet not optimal for weight loss?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
| P a g e 35
Chapter 3:
Vegetarianism Why I’m a Weekday

Vegetarian TED talk by
Let’s have a look at this video: Graham Hill
Nutrition labels
A very useful tool you can use is found on most packaged foods. The nutrition label was intended to
help the consumer make better and healthier choices when purchasing packaged food products. Since
the law makes it mandatory, food companies must include essential information on the label such as
the amount of key nutrients per serving and the list of ingredients. By doing so, it can help inform
consumers and raise awareness on healthier food choices.
Let’s have a look at a nutrition label
(explore the rubrics)
Discussion
 Name five (5) nutrients that must be shown on the nutrition label.
 How do we know if a food contains a lot or a little of a nutrient?
 Name three (3) nutrients you usually prefer to reduce consumption.
 Name three (3) nutrients you usually prefer to increase consumption.
 Define the concept of calorie.
(Santé Canada, 2015)References (Adhopia, 2017)
| P a g e 36
Chapter 3:
Questions following the Vegetarianism Video

1. Name four of the typical foods proposed by the Mediterranean diet.
a) Meat, beer, french fries, diet cola
b) Green vegetables, nuts, fish, olive oil
c) Fish, bread, pasta and lentils
d) Multivitamins, yogurt, couscous, butter
2. Explain the link between the Mediterranean diet and the reduced risk of developing coronary heart
disease.
a) It contains types of fat which are associated to better blood LDLs and triglycerides levels
b) It promotes weight loss
c) It promotes happiness and better stress management
d) It is higher in carbohydrates, and fats increase your risk to develop heart disease.
3. According to the narrator, why is this diet not optimal for weight loss?
a) Because people go to their own personal eating habits after a while
b) Because it contains a lot of alcohol
c) Because there are a lot of foods that are rich in calories
d) Because people who eat this diet usually are not active people
4. Explain how Graham Hill changed his eating habits.
a) He started eating more meat and fish
b) He decreased his intake of alcohol
c) He decided to not eat meat on the weekdays
d) He decided to go vegan
5. Name two reasons why Mr. Hill chose to change his habits.
a) For financial reasons and for the environment
b) For ethical purposes and because he does not like meat
c) For health reasons and because of peer pressure
d) For ethical purposes and for the environment
6. Explain the difference between vegetarianism and veganism.
a) Vegetarianism: Not eating meat, but eating eggs and milk. Veganism: Only eating fish.
b) Vegetarianism: Not eating meat, but eating eggs and milk. Veganism : Not eating any food containing
animal parts, not wearing animal products
c) Vegetarianism: Not eating eggs or milk, but eating fish and meat. Veganism: Not eating any food
containing animal parts, not wearing animal products.
d) Vegetarianism: Not eating meat, but eating eggs and milk. Veganism: Only eating vegetables.
7. Would you be ready to become a vegetarian (or weekday vegetarian)? Explain your answer.
o Yes
o No
| P a g e 37
Chapter 3:
Summary
Throughout this chapter, we have introduced what meant having healthy eating
habits. We clearly understand that it takes a complete and varied source of
nutrients for the body to function optimally. Each of these nutrients has its key
functions and can be found in specific foods.
It is important to remember the roles and sources of the main nutrients
(carbohydrates, fats, protein), how to properly read the food facts table and know
how to use Canada’s Food Guide as a guideline for healthy eating habits.
There is a clear relationship between eating habits and health. Though it takes
years for the consequences of unhealthy eating habits to show, these
consequences can be significant and impact your health.
Finally, there are a lot of diets that are proposed. Some to live a long and healthy
life, others to help lose weight. One must be careful when changing eating habits.
It is crucial to remember that the body needs key nutrients to function optimally.
Some diets may be dangerous and lead to deficiencies. In addition to this, it takes
dedication and time to change habits. Make sure to set yourself a SMART goal
to start the right way.
Bibliography
Adhopia, V. (2017, 04 07). CBC News / HEALTH. Retrieved from CBC News:
http://www.cbc.ca/news/health/trans-fats-1.4061489
Santé Canada. (2015, 02 25). Canadian Government. Récupéré sur Nutrients:
https://www.canada.ca/en/health-canada/services/nutrients.html
| P a g e 38
Chapter 4 Sleep Deficiency and Excess Stress
Learning Objectives
1. Define Concepts Linked to the Stress Phenomenon

2. Evaluate Personal Stress Levels and Propose Solutions
to Better Manage Them
3. The Relationship Between Sleeping Habits and Health
4. Propose Solutions to Optimize Sleeping Habits
5. Summary
6. Read More
7. Bibliography
For a college student, it is not uncommon to spend countless hours on
schoolwork. If you add a part-time job, daily tasks and personal activities, not much
time remains for important sleep hours. In fact, sleep quantity is often one of the
most neglected aspects of a student’s life. The average sleeping time for an adult
in today's modern world is approximately seven hours, compared to nine hours a
century ago. People tend to sleep less nowadays due to increasing responsibilities,
the digital world, and the use of substances to stay awake.
In addition to the lack of sleep that many may suffer from, modern life is full of potentially stressful
situations. You may have heard that stress is the evil of the 21st Century. Is stress that evil? The
first part of this chapter is dedicated to this topic, and the second part, on the importance of good
sleep quality.
Define Concepts Linked to the Stress Phenomenon

Imagine yourself in the following situation. You are walking home from school in your
neighborhood, after a long day and it is dark. You are tired and absorbed in your thoughts. You
suddenly hear the most disturbing dog bark. Instantly, you feel your muscles tense, your
heartrate accelerate, your senses become more acute and you feel an irresistible desire to run
away. As you turn around to acknowledge the source of this distress, you see a medium-sized
dog on the other side of a wooden fence. You may curse the animal for giving you such a scare
and continue your walk back home. It may take some time for your senses and heartrate to
return to normal. What happened here?
In another situation, you are a student with an extremely busy life. You go to school full time,
have a job to pay the bills, must work hard to be able to make a living and have a bright future.
As time passes, you start to neglect your healthy lifestyle, becoming more sedentary, making
less healthy food choices, and having trouble sleeping well. Your grades start to suffer from this
and you feel you are losing control over your life. Over time, you start developing headaches,
muscle pain, fatigue and start to lose interest and motivation. What happened here?
39 | P a g e
Chapter 4:
Let us watch these videos:
What does stress do to

your body?
How stress affects your

body – Sharon Horesh
| P a g e 40
Chapter 4:
Questions following the video presentation

1. Explain the “fight or flight” response. 4. Why is chronic stress a bad thing?
o Taking the plane to leave your home country o It triggers inflammation throughout the body
o The identification of a source of stress by the and shortens the telomeres found in DNA
five senses o It increases risk of injury and length of the
o A response of the body to a chronic stress telomeres found in DNA
source (over time) o It tires the brain and decreases your ability to
o A response of the body to an acute stress digest foods
source (right when a stressful situation
happens)
o It affects your mood and increases your risk
to develop osteoporosis
2. Name two systems that can be shut 5. Name three hormones released by the
down in the case of a fight or flight adrenal glands.
response.
o Immune, nervous (brain)
o Serotonin, cortisol, leptin
o Immune, digestive
o Leptin, adrenaline, endorphin
o Muscular, digestive
o Epinephrine, cortisol, norepinephrine
o Muscular, nervous (brain)

o Norepinephrine, dopamine, endorphin
6. Name one possible consequence to

3. What role does the hormone cortisol play releasing too much adrenaline.
in the body?
o It creates inflammation in the body as part of
o Digestive problems
the immune response to stress o Immune system problems
o It acts as a stimulant and increases o Blood pressure problems

alertness o Blood cholesterol problems
o It relaxes the muscles after being exposed
to stress
7.
o All of the above
How can chronic stress contribute to
increasing your waistline?
o It makes you sleep less
o In increases your appetite
o It decreases your appetite
o It makes you crave unhealthy foods
| P a g e 41
Chapter 4:
Questions Following the video presentations
These images demonstrate how stress enters and travels throughout the body. Place the following
steps in order with the illustrations below.
Step Image number
The five senses are stimulated and gather information

from a situation ________________
When the information is sent to the brain, it is analyzed and

________________
messengers are sent throughout the body
Some messages are sent to the adrenal glands located on

the kidneys. The adrenal glands release hormones such as
cortisol and adrenaline ________________
The fight or flight response is triggered and the body feels

________________
the stress symptoms
1 2
Or
3 4
Now that we have seen how stress travels throughout the body, it is time to define some concepts
related to stress.
| P a g e 42
Chapter 4:
Stress
Throughout the ages, we have tried to understand the concept of stress, its influences and
effects on the body. A Canadian Austrian doctor and researcher named Hans Selye, considered the
father of the modern stress theory, published several works on this topic. Selye defined stress as “the
non-specific response of the body to any demand for change” (Stress, s.d.). There are several other
definitions of stress, such as mechanical stress (on materials), and any stimulation or constraint put
on the body, forcing it to adapt to that stimulus.
Good VS Bad Stress

Is stress a bad thing? Of course not. As you learned in the previous video
presentations, stress is essential to survival. Without these mechanisms, we would
not react in case of emergency, would be careless on the road or while crossing
the street, or would not invest in our future, job or studies. When we are in need of
food, sleep or other essentials of survival, stress signals are sent throughout the
body. The stress response has evolved to protect us and motivate us to act in self-
preservation.
Good stress (eustress) is associated with pleasure, motivation, challenge or personal
accomplishment. A ride in a rollercoaster or extreme sports can provide a surge of thrill and this
feeling can be perceived as a positive experience. In some situations, stress can be felt as a
pressure to succeed, which will motivate someone to apply effort toward the realisation of a personal
goal.
On the other hand, bad stress (distress) is associated with more negative feelings,
guilt, conflict, or personal problems and will often lead to negative effects. Examples
of situations that can be associated to bad stress are experiencing conflict in
interpersonal relationships, at home or at work, self-esteem issues, too much
pressure to work or succeed, or feeling helpless.
Novelty
Experiencing a situation for the first time can be a great source of stress
Unpredictability (Not expecting a situation to happen and needing to react quickly can
be a source of stress
Threat to ego
(Feeling that your personal ego or reputation is at stake can be stressful)
Sense of control (Feeling that you are not in control in a situation greatly increases
stress, as you may be out of your comfort zone
| P a g e 43
Chapter 4:
The same situation can be perceived as positive or negative and depends mostly on how you
perceive a situation.
Office Space I don't

like my job and I don't
think I'm gonna go
anymore
A funny illustration of a stress-.0free

person. Would you be stressed out in his
situation?
Acute VS Chronic Stress

Acute by definition means something that is of short duration and happens suddenly. The fight or flight
response would be an example of an acute stress response. Some event happens and a chain reaction
is triggered in the body. Since it does not last very long, that type of stress is not usually associated to
problems. Following the event, the person will recover and return to a normal state (refer to the dog
bark example earlier in the chapter). This kind of stress leads to the release of adrenaline, which
typically causes the following effects:
 Increased heartbeat and respiratory rate
 Tensing of muscles
 Increased focus (heightened senses)
 Shutting down of digestive, immune and reproductive systems
 Numbing of pain
| P a g e 44
Chapter 4:
After an acute stress, the body generates

mechanisms to promote relaxation. After a high
intensity situation, the body starts to relax (the
same way a person feels after exercising,
laughing or crying).
Chronic by definition refers to something that lasts and persists through

time. A stressful situation happens, and instead of stopping, it persists.
The person who experiences chronic stress perceives continuous
exposure to the stressor with no respite (refer to the busy student
example earlier in the chapter). That kind of stress leads to a continuous
release of cortisol and may lead to the following effects:
 Sleep problems and chronic fatigue
 Exhaustion (refer to the General Adaptation Syndrome

below)
 Muscle pain
 Headaches
 Anxiety or panic attacks
 Depression
 Nervousness and twitches
 Digestive problems
 Heart palpitations and cardiac problems
 Decreased immune function (prone to infections)
 Social and/or behavioral problems and isolation
The main difference between acute and chronic stress is that the person
experiencing chronic stress is exposed to a stressor for a greater
duration, and with accumulation can be prone to exhaustion. Next, we
shall discuss a syndrome explaining this concept.
| P a g e 45
Chapter 4:
General Adaptation Syndrome (GAS)
When Dr. Selye studied the human stress response, he observed a phenomenon happening in the
body, which he named the General Adaptation Syndrome. Dr. Selye identified three stages that an
individual will undergo when facing an ongoing stressor.
The first stage is the alarm phase. This happens once the source of stress
has been identified. The effects felt during this phase are those found during
acute stress (fight or flight response), since the source of stress is generally
high intensity for a short duration. A typical example among students is when
a project deadline is announced.
The second stage is the resistance phase. (This phase is also called
adaptation). Everyone has limits. In the case of a persisting stressor, the body
will continue responding to the stressor, releasing hormones and signals,
which will create stress symptoms and motivate the individual to act due to the
perceived threat. Most symptoms of chronic stress are usually under control
during this phase. Continuing the same example, students will do research
and progress in their project during this phase.
The third stage is the exhaustion phase. Once the body has reached its
limits, it cannot fight stress adequately and is out of energy and resources. The
individual will then experience fatigue or burnout. In the same example, the
student will reach this phase if they sacrificed sleep, exercise and healthy
eating habits while working toward the deadline. This leads to immune
depression and high chances of getting sick.
Dr. Selye presented these three stages in order to explain why an individual may reach burnout when
affected by chronic stress over a long duration.
Evaluate Personal Stress Levels

Now that we have explored the basics of stress, we know that stress should not be our enemy nor
the evil of the century. We also know that stress excess leads to consequences that could
significantly influence our health.
The next paragraph proposes steps to help you better manage stress levels.
| P a g e 46
Chapter 4:
Evaluate your stress levels and discover what stresses you
The following questionnaire is the Holmes and Rahe stress scale (Team, s.d.).
Upon completion, it will provide a score that indicates if your health is at risk due
to your stress level. Of course, it does not replace any professional or medical
advice.
Discussion
Your score:
_______________________
_________________________________________________
_________________________________________________
What does this _________________________________________________
score tell you?
_________________________________________________
_________________________________________________
After analysing your score, you may identify sources of stress that may be a concern to you. Not
everyone reacts the same way to stressful events, but if you feel some situations do affect you in
a particular way, write them in the box below:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Change your way of thinking and avoid some sources of stress

Once you have found one or several sources of stress in your life, ask yourself a few questions for
each of them.
| P a g e 47
Chapter 4:
Questions Yes No
Is it possible for me to avoid this source of stress and should I?
Can I ask for help regarding this source of stress?
Is it possible that I attach too much importance to this source of stress,
more than it is actually worth?
Can you accept this source of stress and acknowledge that it can be
there, not a bad nor a good thing?
Can I take a step back and analyze this source of stress, thinking of
solutions to better manage it (refer to next section)?
Is it possible for me to look on the bright side of life
(looking at what is going well in my life and focus on it)?
Can you laugh at this source of stress?
If you answered yes to most of the questions, then there is hope for you. The way you think will
influence how your body responds to that source of stress. It may take time and practice to change
the way you think regarding life and stress, but it will reduce many harmful effects of stress and make
you feel significantly better.
If you answered no to most of the questions, it may seem as if there is no hope, but asking for
professional help would be the first step towards finding a solution, especially if this source of stress
is a potential threat to your life quality.
Take time to improve and better organize your life
One of the most frequent sources of stress experienced by college students is the feeling of lack of
time. This perception of lack of time often results in neglecting important aspects of health such as
sleep, diet, and physical activities, which consequentially leads to increased stress levels. The previous
step caused you to reflect on whether you could change your way of thinking. There are actions you
can take in order to be better prepared regarding the stress you will feel in life. Here are a few tips to
help you:
 Plan time to organize your life, using a planner, an agenda, or your cellphone
 Leave space for unexpected events
 Turn off your electronic devices once in a while to not be distracted (find and
eliminate sources of distraction)
 Learn to express your feelings and listen to others for better communication
 Take time to smile and laugh more often, cry if you need to
 Ask for help and delegate from time to time, learn to say no
 Allow some personal time in your agenda (friends, games, exercise, relaxation)
 Find the proper environment to work, make the commitment to yourself and get it done!
| P a g e 48
Chapter 4:
Tools to manage your stress when you’re experiencing too much of it

Some of the following tools and techniques can be used at any time while others may require
some time and preparation. Most of them do not require any material, but a mat or a
comfortable and quiet environment and some time. As some of them require physical effort,
make sure your health condition allows you to practice and adapt your effort level if needed.
Breathing techniques: There are many ways to breathe. How we

breathe changes as we experience stress. Learning to breathe better
can help manage stress and bring more oxygen to the body, promoting
both mental, emotional and physical relaxation.
The following video shows two examples of simple breathing patterns.
Yoga: A very popular exercise practice, yoga has been associated to

many health benefits, such as muscle and mind relaxation, improved
flexibility, strength, endurance and breathing. There are many types
and levels of yoga. Some types focus more on breathing and meditation
aspects while others are more physically active, aimed toward
maintaining postures known as asanas.
The following video is an 18-minute yoga session for beginners.
Progressive relaxation technique: (also known as Jacobson’s

technique): This technique works under the principle that once you
contract, then release tension in your muscles, it triggers a response
that can promote muscle relaxation. Practicing this technique can help
to identify areas in your body where muscles are tense, to become
aware of muscle tension and to feel the difference between a tense and
relaxed muscle/body state.
The following video suggests a 15-minute progressive relaxation technique session.
Qi-Gong and Tai Chi: Qi-Gong and Tai Chi originated in China and
are forms of exercise that aim to improve breathing, flow of energy
and body control. While Tai Chi is a martial art and is typically more
complex (a sequence of very specific movements must be performed
with precision), Qi-Gong is a method comprised of isolated
movements.
The following video is a 10-minute Qi-Gong beginner-friendly sequence.
| P a g e 49
Chapter 4:
Meditation and Visualization:

These two techniques are similar in the
fact that they require focusing on certain
aspects of our selves. Meditation
emphasizes focusing on the breath with
the goals of generating inner peace and
controlling our self (including the flow of
energy). Some types of meditation are linked to religion but one
does not need to be a practitioner to meditate. Visualisation, on
the other hand, is the practice of using mental imagery to think of
a positive scenario or a pleasant feeling and mentally picture it
using the memory of the senses. For example, picturing a day at
the beach, with the sound of the waves on the sand, the smell of
the salty sea, the warmth of the sun on the skin, etc. While these
techniques do require a lot of concentration, they help us to
improve focus and allow us to experience a positive situation.
The following video is the first of a series of 30 videos dedicated to meditation.
So, how do you feel? Were you able to find solutions to your
stress? Can you make friends with your stress?
Of course, the benefits of these techniques will not come instantly
and it may take time and practice in order for them to be helpful.
One thing is for sure: making time to do activities you like will be
beneficial, since it will eliminate stress for the moment and
encourage you to have a more positive view of the situations you
are living.
The Relationship between Sleeping Habits and Health

As mentioned earlier, we tend to sleep less nowadays due to many
factors such as increased productivity, spending a lot of time online,
and sacrificing sleep to accomplish more tasks. We have seen that
excess stress can lead to health problems. What about sleep
deficiency? Can it lead to significant health issues as well?
You have probably experienced the effects of a short night sleep.
Let us take the example of a student that went to bed around 3 AM
and woke up at 7 AM in order not to be late for her class at 8 AM. She
possibly skipped breakfast, took little time to prepare, took the bus or
metro, arrived late to class, felt sleepy
and was not able to pay attention. In this situation, it is easy to
understand that if a person does not get enough sleep, fatigue will
ensue.
| P a g e 50
Chapter 4:
Understanding the function of sleep

When a person is tired after a long day or any effort, the brain will send neurotransmitters asking the
body to seek rest and sleep. Sensing fatigue or the need for sleep is an innate signal indicating that
rest is needed.
What happens when you sleep?
As soon as a person goes to bed and the sleep process begins, the brain and body pass through four
stages:
1- Light sleep and falling asleep, can be easily woken
2- Deep sleep preparation, brain waves and heart rate slow
3- Deep sleep, very slow delta brain waves
4- REM sleep, when dreaming occurs
Going through all four stages is one sleep cycle. One sleep
cycle lasts between one hour and a half to two hours, varying
from person to person. The Brain from Top to Bottom
The following website ( (Mc Gill, 2017)The Brain from Top to

Bottom, McGill University) provides great information regarding
how sleep works and what happens in the body when you
sleep.
Study Questions
1. What is the purpose of the deep sleep stage?
o Consolidation of memory and brain recovery
o Muscle repair and growth, immune system recovery
o Digestion of foods and use of fat as energy source
o All of the above
2. What is the purpose of the REM sleep stage (consolidating memories, recharging brain
batteries, dreaming)?
o Prepare you for the next morning
o Muscle repair and growth, immune system recovery
o Consolidation of memory and brain recovery
oRelaxation of entire body
3. Which could be the result of missing sleep due to overstimulation?
o Missing essential deep stage and REM sleep and not being able to sleep until the next
sleep cycle
o Not needing to sleep as much to recover for the next day
o Increased appetite
o All of the above
| P a g e 51
Chapter 4:
The human body is equipped with an internal clock (called the circadian rhythm), which follows the
24 hour cycle, and indicates with body sensations when it is time to be awake and when it is time to
sleep. Listening to this inner clock ensures sleeping in a way that respects your internal rhythm.
Developing stress patterns and experiencing lifestyle and health changes can lead to sleep deficiency.
Sleep deficiency and health

As mentioned above, when a person receives adequate sleep quality, full body recovery and immune
and brain functioning are optimized, and they will feel rested in the morning. What happens when
someone does not sleep enough, or does not have good sleep quality?
Short term Long term

 Lower energy level, performance and  Poor muscle recovery and
focus throughout the day increased sensitivity to pain
 Irritability and mood swings  Professional or social issues
 Greater risk of accident or injury  Increased risk to develop obesity,

heart disease or type 2 diabetes
 Drowsiness and day sleepiness  Decreased immune system function
 Anxiety and restlessness  Increased risk to develop mental

issues (depression, paranoia,
memory)
| P a g e 52
Chapter 4:
Solutions to Optimize Sleeping Habits
Everyone has his or her own sleep requirements. Some people can feel rested with six hours of
sleep whereas others may need eight or more hours to feel well. There are several actions you
can take in order to improve the quality of your sleep.
Being aware of your sleep cycles

The simple fact of acknowledging there are essential stages in the sleep
cycle will motivate you to make efforts toward improving your sleep quality.
As previously mentioned, the duration of a sleep cycle varies between one
hour and a half to two hours. In addition, the natural inner clock will tell you
when the best time for you to go to bed is. Listening to this inner clock will
help you sleep at the right time.
Create a favorable environment and bedtime routine

Lowering the lights an hour before you go to bed, playing relaxing music,
maintaining a comfortable temperature in your bedroom will all help you to
fall asleep. Trying to go to bed at the right time (inner clock) and as often
as possible at the same time will help your body habituate to that routine
and improve your ability to sleep at the same time. Going to bed at different
times from day to day may confuse your body, resulting in greater difficulty
falling asleep.
Practicing physical activity in moderation

As we know, physical activity practice has many benefits. After practicing
moderately intense exercise, your body releases dopamine, serotonin and
endorphins, improving your mood and inducing relaxation. However,
practicing high intensity physical activity right before bedtime may leave
you more awake, increase your body temperature, and therefore hinder
your ability to fall asleep. If you exercise in the late afternoon or early
evening, it is advisable to choose a moderate intensity activity.
Eating before going to bed

Eating is essential in order to receive the key nutrients and energy you
need for your day activities. However, eating high-energy foods right before
going to bed will increase the action of the digestive system, may increase
your body temperature and keep you awake. This is why it is not advised
to eat too much before going to bed. On the other hand, if you have not
eaten supper or if you came home late and feel hungry, it may be a good
idea to eat a light snack. Going to bed on an empty stomach may disturb
some people's ability to fall asleep.
| P a g e 53
Chapter 4:
Watch out for alcohol and caffeine
l
Caffeine, ike nicotine, is a stimulant, increasing the action of the brain
and nervous system. Substances found in energy drinks are also
stimulants. Stimulants can interfere with the natural inner clock, affecting
normal sleep cycles and capacity to fall asleep.
Alcohol, on the other hand, is a depressant, decreasing the action of the

brain and nervous system. It seems logical to think that it can help falling
asleep. In fact, alcohol does help some of us to fall asleep, but it also
affects the normal sleep cycle, making you fall asleep at an unusual time
and affecting your natural inner clock. The result is a reduction of sleep
quality and possibly other unpleasant symptoms (morning headaches,
dehydration, low mood and energy). Try to avoid consuming alcohol,
caffeine or nicotine at least two hours before going to bed.
Avoid stimulation by electronic devices

It is a very popular practice to go to bed with cell phones and electronic
devices. They are designed for social connection and offer tools (calendar,
alarm clock, etc.) in order to be more efficient. Too often, they are sources
of distraction. Lying in bed with an electronic device affects the natural
inner clock owing to the artificial light it projects into the eyes. In addition,
it can trick the brain into thinking that bedtime is not for sleeping because
using devices requires focus and attention. This results in hours of online
browsing or video watching without falling asleep, therefore missing
important sleep hours. It is a smart choice to leave a cell phone out of the
bedroom (charge it overnight in another room) and try not to use technology
a few hours before going to bed, thus preparing the brain for sleep.
Practice a relaxation exercise

If you cannot fall asleep and have a lot on your mind, practicing a low
intensity exercise (such as stretching), breathing or meditation can help
relax your mind and body, making you feel calm and ready for sleep. You
may try lying or sitting on your bed, playing relaxing music, perhaps
lighting candles, and simply focusing on your breathing.
Here is a simple guided meditation that lasts seven minutes.

It is from Living Well ( Living Well, 2017)
| P a g e 54
Chapter 4:
Get up if you cannot sleep
If you still cannot fall asleep or are experiencing racing thoughts, or you
realize it is simply not the right time for you to fall asleep, staying in bed
trying to fall asleep will not help you. It could turn into another source of
stress. Get up, sit down on a couch, and try doing an activity that is not
overstimulating, such as reading a book, writing in a journal or any quiet
activity. Listen to your body and try to go to bed when you feel it is the
right moment.
The solutions proposed here do not guarantee you will fall asleep. Some people are able to fall
asleep whether they drink coffee or not, or whether they use their cell phones in bed or not. You
may not have sleep problems at this time and that is a good thing. But with time, your body and
mind may start to be impacted by some of your lifestyle habits, which can lead to trouble falling
asleep or developing insomnia. Be aware of the symptoms and ask for help if you need to!
In conclusion, this chapter presented two life habits that can influence your health in the short or
long term: stress and sleep. Taking care of these is not always easy, but with time, like improving
nutrition habits or physical activity, it will pay off and help you live a better life with great health
benefits.
Summary
We have identified the main concepts linked to the stress phenomenon, such as acute
and chronic stress, the general adaptation syndrome, the hormones and how stress
travels throughout the body. Although some aspects of a situation such as novelty,
unpredictability, threat to ego and sense of control may increase the potential of being
affected in a given situation, it is how you perceive that situation that will lead to more or
less important consequences.
5. We have presented steps that can help you identify your stressors as well as strategies to
better live and reduce if possible your stress levels. There are many tools that exist and it
can take time before you discover what works best for you.
6. Nonetheless, stress is an essential mechanism for survival and can bring positive effects.
Can you make friends with your stress?
7. In this chapter, we have also presented the importance of having good quality sleep. It is
clearly one of the lifestyle habits that is very neglected by many students in our modern
society.
8. Like stress, your sleep habits will influence your overall health and your quality of life. It is
necessary for your body to recover and for your mind to reset. Without good sleep, it is
not possible to function optimally.
9. Also like stress, it is important to raise awareness and ask yourself if you have good
sleeping habits. Can you find strategies that will help you sleep better and improve your
life?
| P a g e 55
Chapter 4:
Read more:
Read more on Hans Selye
http://cdnmedhall.org/inductees/dr-hans-selye
Definition of stress
https://www.stress.org/what-is-stress/ :
Effects of sleep deficiency on body
http://www.healthline.com/health/sleep-deprivation/effects-on-body :
Sleep habits and health
http://www.webmd.com/sleep-disorders/features/important-sleep-habits#1 :
Bibliography
Living Well. (2017, 07 09). Livingwell.org.au. Retrieved from livingwell:
http://www.livingwell.org.au/mindfulness-exercises-3/15-empty-bowl-meditation/
Mc Gill, U. (2017, 07 09). The Brain from Top to Bottom. Récupéré sur
http://thebrain.mcgill.ca/flash/i/i_11/i_11_p/i_11_p_cyc/i_11_p_cyc.html
Stress, T. A. (s.d.). Récupéré sur https://www.stress.org/what-is-stress/
Team, T. M. (s.d.). Mind Tools. Récupéré sur
https://www.mindtools.com/pages/article/newTCS_82.htm
The Dalai Lama Center for Peace and Education. (2017, 07 03). Heart-Mind Online. Retrieved from
http://heartmindonline.org/resources/nuts-understanding-stress
| P a g e 56
Chapter 5 Dependencies
1. Define the concept of dependency

2. Video Questions
3. Identify the four main dependencies, explain their
consequences and propose solutions
3.1 Alcohol –Video- Questions solutions
3.2 Smoking –Videos- Questions solutions
3.3 Drugs
3.4 Cyber dependency- solutions
4. Proposed Solutions
5. Summary
6. Read More
7. Bibliography
The human body and mind are very complex. As we know, lifestyles such as regular
physical activity practice, healthy eating and managing our stress are known to have a
positive impact on our health. But it is easy to slide to the other side, be sedentary, eat
unhealthy foods and let stress overwhelm us. What about smoking? You probably know
that smoking is associated with many illnesses. But why do people smoke knowing it can
be damaging to their health? You probably know that the tobacco in cigarettes is highly
addictive. In this chapter we shall explore smoking as well as other addictions that can
be detrimental to your health.
Define the concept of dependency

When we hear the word dependency, we often imagine a person who can’t live
without that "high" feeling.
According to the CAMH (Health, s.d.), a person who is addicted to a substance or

behaviour displays these four symptoms:
 Craving
 Loss of control of amount or frequence of use
 Compulsion to use
 Use despite consequences
57 | P a g e
Chapter 5:
This means that a person with an addiction, willingly or not, will continue to consume a substance
regardless of the consequences. They may also feel the urge to consume it in order to avoid negative
withdrawal symptoms. Some withdrawal symptoms can be very severe. Examples are:
 Headaches
 Nausea
 Heart palpitations
 Dizziness
 Anxiety
 Mood swings
 Depression
 Hallucinations
 Seizures
Smoking is an easy example of addiction. As said before,

the human body and mind are very complex. Countless
substances can interact with body systems, such as the
nervous system (brain), and affect its function.
Video on Addiction
| P a g e 58
Chapter 5:
Questions following the video

Dopamine is a neurotransmitter associated with:
a) Pleasure
b) Pain
c) Sleep
d) Digestion
According to the video, what does heroin (and other drugs) do?
a) It increases the production of neurotransmitters such as dopamine
b) It increases the number of opiate receptors, allowing for more dopamine to pass
c) It mimics the cycle of dopamine and generates euphoria without the need to partake in
pleasurable activities
d) It is responsible for withdrawal symptoms
According to the video, why do people develop addictions to these drugs?
a) Because of the pleasure and feelings the drugs produce
b) Because the body develops tolerance to the drug and therefore needs a higher dosage to
get the expected effect
c) Because they suffer withdrawal symptoms if they stop using them
d) Because their friends use them as well
The studies of Bruce Alexander (2010) have led to which conclusion?
a) That the rats will always use the water containing the drug whatever the conditions they
are in
b) That the rats will always use the water containing no drug whatever the conditions they are
in
c) That the rats will use the water containing the drug if they are alone and isolated
d) That the rats will use the water containing no drug if they are able to partake in pleasurable
activities and are with friends
What is the conclusion of this video?
a) Drugs should be decriminalized
b) People can only develop addictions to drugs
c) Don’t take drugs because they cause addictions
d) Loneliness and hardship could increase the risk of someone developing an addiction
| P a g e 59
Chapter 5:
There are two main types of addictions. The first one is physical addiction. As mentioned in the
previous video and in the list above, a person who is physically addicted to a substance experiences
physical symptoms of withdrawal when he or she stops using the substance. This type of addiction
is often present when there is a psychoactive substance in the product being consumed. Tobacco,
alcohol and most drugs contain such substances and often lead to physical addiction.
The second type of addiction is psychological addiction. In this situation, a person does not
necessarily have physical symptoms, but experiences more psychological effects when away from
the source of addiction, such as constantly thinking about it. This type of addiction is typically harder
to overcome since it persists even when there is no psychoactive substanceand when a person has
quit using the addictive substance. It can be found in behavioral type addictions such as cyber
dependency, which is addiction to the internet, social media and electronic devices.
Discussion
Why do people start and get hooked on addictive substances? In small groups or in
a class group, list reasons why people develop addictions.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
| P a g e 60
Chapter 5:
Identify the four main dependencies,

explain their consequences and propose solutions
Alcohol addiction
It is believed that alcohol has been in our lives since earlier than antiquity. Ancient people developed
processes such as fermentation and distillation of some foods, leading to the discovery of alcohol.
Since then, alcohol has been used for ceremonial, medical and recreational purposes.
Does alcohol consumption only lead to health risks? Several studies have concluded that if taken in
moderation, alcohol of all types could be associated with health benefits. To list a few:
 Improved blood circulation and heart condition
 Decreased risk to develop type 2 diabetes
 Improves mood and acts as a tonic
 Promotes relaxation and improves social abilities
Is alcohol a drug? We know that caffeine and nicotine act as stimulants, increasing metabolism, the
nervous system and brain activity. Conversely, alcohol acts as a depressant, which is a substance
that typically reduces the activity of several systems in the body.
Let’s look at this video
Alcohol and the brain
| P a g e 61
Chapter 5:

1. In the brain, what does a synapse do?
It is a gap between two neurons where the neurotransmitters travel (send messages)
It is the main structure of the neuron
It increases the action of neurotransmitters
It is responsible for pleasure and well-being
2. What is the role of the GABA neurotransmitter?
It stimulates the action of the brain
It is an inhibitor, decreasing the action of the brain
It is responsible for pleasure
It is associated with relaxation
3. What does alcohol do on the GABA neurotransmitter?
It decreases its action
It increases its action
It doesn’t influence it
4. According to the video, alcohol makes you feel good. What happens in the brain
when you constantly drink alcohol?
Your brain cells release more dopamine, making you happy
Your brain cells get used to it and make you want to drink more in order to get the rewarding
feeling (can create addiction)
It decreases the action of neurotransmitters responsible for self-control, coordination,

thinking, memory and maintenance of body temperature and breathing
All of the above
| P a g e 62
Chapter 5:
As we have seen in the video, there are numerous possible consequences to

abusing alcohol, whether it is abused on a single occasion or over a longer period
On a single Over a longer

occasion period
Coordination, Desensitization of the
behavioral problems brain (tolerance
(social, violence, leading to addiction)
reckless behaviour)
Gastric problems Damaging of the

(indigestion) digestive tract
(esophagus, stomach),
liver, kidneys and brain
cells
Memory loss Increased risk to

develop some cancers
(mouth, breast,
colorectal, etc.)
Depression of the Risk to develop

system (metabolism, circulatory problems
temperature, vital
function)
Death (ethylic coma, Financial, social,

breathing stopped) personal problems
As we can see, there are possible consequences to abusing alcohol even when done
occasionally. This leads us to ask the following question: What is considered abuse?
| P a g e 63
Chapter 5:
Several organisations promote health and well-being, especially regarding alcohol consumption.
In Québec, Éduc Alcool (Alcool, s.d.) is an example of an organisation that creates awareness
campaigns to inform the public on safe alcohol use and consumption.
Educ Alcool Website
Proposed Solutions
Moderation, awareness and knowledge
It is common sense to say "Moderation is always in good taste." The simple fact of
knowing there are risks to abusing alcohol can be the best warning when consuming
alcohol.
Limiting your alcohol consumption should go as follows:

 Having no more than two drinks per day and no more than ten drinks per week for
women. Despite these safety limits, alcohol consumption on a daily basis is not
considered a healthy lifestyle habit.
 Having no more than three drinks per day and no more than 15 drinks per week for men
 A drink (serving) goes as follows:
341 ml 142 ml 86 ml 43 ml
 Know that based on your body type, a lighter person will have a higher blood alcohol
concentration (BAC), or alcohol may be absorbed in a different manner (fat contains
less water therefore alcohol is absorbed quicker)
 Know that different alcoholic beverages may contain different alcohol
percentagesPlanning when you go out
| P a g e 64
Chapter 5:
When you go out and plan to drink, ask yourself how you will return home. Legally
in Québec, the blood alcohol concentration (BAC) tolerated if you are driving is
80 mg of alcohol per 100 mL of blood (or 0,08%). If you are under 21 years old,
the limit is zero, simple. Here is an interesting tool that is also available as an
app:
http://educalcool.qc.ca/en/facts-tips-and-tools/tools/blood-alcohol-calculator/#.WSbXNmc2zIU
If you are over the limit, consider the possible consequences if you get behind
the wheel, such as killing yourself or others, losing your driver’s licence, having a
criminal record. It is definitely not worth it!
Before going out, think about your options: taking a cab, walking, calling a trusted
friend or parent. Remember, your life is worth more than this!
Eat and drink wisely

Alcohol enters your bloodstream through your digestive tract. If your stomach is
empty, alcohol will enter your bloodstream faster, leading to a faster increase of
your BAC. Unless you are looking to get quickly impaired, it is advised to eat
nutritionally dense foods and drink water before consuming alcohol. Watch out for
salty foods, since they can increase your thirst, leading you to drink more. Drinking
slowly will ensure your stomach and liver have time to process the alcohol in your
drink. On the other hand, fast drinking or binge drinking will lead to a faster
increase of the BAC, leading to the consequences mentioned above.
Stay away from problem situations and environments,

learn to say no
Especially if you know you have some level of alcohol addiction, you need to avoid
places where alcohol is offered, the same way a smoker needs to stay away from
environments where smoking is permitted. Bars and parties with friends are places
and occasions when one could be influenced to drink and overdrink. Learning to
say no is difficult to do, but sometimes necessary.
Choose low or non-alcoholic beverages

As mentioned earlier, some beverages may have different alcohol percentages.
Choosing a lower percentage of alcohol will lead to a slower increase of your BAC
as you drink. Also, alternating between alcoholized and non-alcoholized
beverages is a very wise choice. It is also recommended to drink a glass of water
after each alcoholic beverage in order to prevent undesired consequences, such
as hangover or stomach ache.
| P a g e 65
Chapter 5:
Ask for help
If you feel like your alcohol consumption is getting out of control, ask for help. Admitting that you
have a problem is the first step toward getting sober. Speak to a trusted friend, go see a doctor or
counselor to get help. There are also organizations that are dedicated to aiding people with alcohol
problems:
 Maison Jean-Lapointe
http://www.maisonjeanlapointe.org/?gclid=CLDMjvu4mNQCFYMCaQoddjMKzQ
 Santé Montréal
https://www.santemontreal.qc.ca/en/public/health-a-z/alcohol/
 AMI-Québec (offers a list of organizations)
http://amiquebec.org/addiction/
 AA Alcoholics Anonymous (offers free meetings everywhere)
http://aa-quebec.org/AA_Quebec/Templates/english.htm
In conclusion, after learning the possible consequences of abusing alcohol and the tips to help you
drink more wisely, ask yourself a few questions to assess if you have some degree of alcohol
dependency.
| P a g e 66
Chapter 5:
Quiz – Addiction to alcohol
Answer the following questions, total your "yes" and see below for the analysis
Question Yes No
1- Did you consume more than the daily recommended servings of
alcohol in the last month?
2- Did you consume more than the weekly recommended servings of
alcohol in the last month?
3- Do you drink every day?
4- Have you ever lied to someone about your drinking habits?
5- Have you ever lost track of events after drinking alcohol?
6- Do you have times when you really crave an alcoholic drink?

7- Have you ever exposed yourself to unsafe practices (impaired
driving, unprotected sex, violence) after drinking?
8- Does your alcohol consumption affect the quality of your social
relationships or your work or studies?
9- Do you drink when you are alone?
10- Do you drink to forget problems, or when you are stressed or bored?
Total
Results
At least two: It is possible you abuse alcohol sometimes. Be aware of the possible consequences
of short term abuse.
Between three and five: It is possible that you are becoming addicted to alcohol. Watch out for the
signs and find solutions to help you drink more wisely or reduce.
More than five: It is likely that you are addicted to alcohol and should consider asking for help.
If you are concerned and would like an additional quiz, here are the 12 questions from AA:
http://aa87.org/en/twelve-questions
| P a g e 67
Chapter 5:
1.2 Smoking
Everyone knows that smoking is a danger to our health. In the short term, it is smelly,
dirty, expensive and time-consuming. Once addicted to the habit, people may become
irritable when denied their usual smoke. These days it is regulated (not permitted) in
so
many places, especially indoors, that it has become quite inconvenient for smokers to find a place
to go where they won’t bother others. It is a harsh testament to the level of nicotine addiction to see
people standing outside their company’s front door, during terrible cold and windy weather, smoking
on every break they get. Although smoking is a centuries-old habit, decades of research concludes
that it is a deadly habit. The best way to avoid this addiction is to never start.
In the long term, smoking greatly compromises the smoker's health. Heart disease is the number
one killer of early death, and 50% of all deaths due to heart disease are attributed to smoking. The
risk of developing all types of cancer is increased drastically by smoking. And on and on regarding
the direct negative impact of smoking. We know, but do we feel the difference?
There is a smoker’s lifestyle and a non-smoker’s lifestyle. One is free and unfettered, interested in
health and physical improvement, hobbies and other people. The other is chained to the cigarette
pack, visiting life and obligations, but quickly and regularly “getting back home safe” to the cigarette
pack. Smokers can really only socialize freely among other smokers, which may put them at a
disadvantage for finding a job, a home and a mate.
Watch these two short videos (under four minutes each), then answer the following questions.
| P a g e 68
Chapter 5:
Anatomy of a Drag
Questions for Anatomy of a Drag

1. Does smoking affect mainly the lungs? What other effects does smoking have onthe
body? (Name at least four)
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2. How many people die per year due to the habit of smoking?
__________________________________________________________________________
__________________________________________________________________________
3. How much does a person’s blood pressure go up when they are smoking?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4. How does smoking affect blood circulation?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
| P a g e 69
Chapter 5:
Quitting smoking
timeline
Questions for Smoking Timeline

1. What is the first change you would notice only 20 minutes after smoking?
__________________________________________________________________________
__________________________________________________________________________
2. What would change after 24 and 72 hours?
__________________________________________________________________________
__________________________________________________________________________
3. Do you think that withdrawal symptoms would be unbearable?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4. After ten days, how many craving periods do people who quit smoking endure? How long does
the craving period last?
__________________________________________________________________________
__________________________________________________________________________
5. Does this video encourage you to quit smoking or reinforce your resolve to never start?
__________________________________________________________________________
__________________________________________________________________________
6. Would you like to share this video with someone who you love who happens to smoke?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
| P a g e 70
Chapter 5:
Proposed Solutions
Websites of interest for facts and statistics
SMOKING AND HEART DISEASE: (Health Canada)
This page has very up-to-date information about how heart disease is related to
smoking. All facts are referenced in the studies at the bottom of this page:
http://www.hc-sc.gc.ca/hc-ps/tobac-tabac/legislation/label-etiquette/heart-coeur-eng.php#fnb6
QUIT NOW: (Health Canada)
Something for every smoker! If you smoke and are the least bit interested in
trying to quit, here are four sites you can go to for practical methods which may
help. They are described and listed on this page: http://www.hc-sc.gc.ca/hc-
ps/tobac-tabac/quit-cesser/now-maintenant/index-eng.php
Drugs
Definition; According to the Collins dictionary (Dictionary, s.d.), a drug is:
1. any synthetic, semisynthetic, or natural chemical substance used in the treatment,

prevention, or diagnosis of disease, or for other medical reasons
▶ Related adjective: pharmaceutical
2. a chemical substance, esp a narcotic, taken for the pleasant effects it produces
https://www.collinsdictionary.com/dictionary/english/drug
There are two main types of drug users: medical users and recreational users.
Medical users will use substances that are prescribed by a doctor in order to treat a condition they
have. These substances are available at a pharmacy and are regulated by law.
Recreational users will use substances that are either available at a pharmacy or on the illegal
market in order to feel some specific effects (get high) or because they have developed an
addiction (see previous section on addiction).
| P a g e 71
Chapter 5:
Since there is a huge variety of drug classes, we shall not explore all of them. Below is an overview
of the main drug classes and their effects.
Drug class Examples Effects and side effects

 Cocaine
 Increase metabolism, wakefulness,
 Metamphetamine
reaction time
 Speed
 Increase brain activity
Stimulants  Ritalin
 Increase heart rate
 Caffeine
 Decrease appetite
 Nicotine
 Increase energy level
 Energy drinks
 Heroin  Decrease metabolism, reaction time
 Morphine and opioids  Decrease action of the GABA
 Valium neurotransmitter (see earlier video)
Depressants  Alcohol  Slow down brain and heart activity
 Some allergy, cold and  Provides relaxation
nausea medications  Increases sleepiness
 Since these drugs affect the brain
differently depending on the person and
 Mushroom
context of use, they are classified as
 Cannabis
Hallucinogens hallucinogens, since their effect is
 LSD
unpredictable.
 Ecstacy
 Can alter perceptions of the five senses
and the emotions
The trends and risks

Addiction and health risks
The main feature of a drug is that it affects the normal functioning of the body, especially the brain.
Whether it is a stimulant, depressant or hallucinogen, drugs may cause side effects that can impact
your health and may be fatal.
Another feature that can be found in several drugs is the potential for addiction. Although there is a
typically greater risk to develop an addiction to depressants, it is possible to develop physical and
psychological addiction to all drugs.
Finally, some drugs have a stronger impact, whereas others have a milder effect on the body. For
example, although both stimulants, caffeine does not cause the same consequences as cocaine.
| P a g e 72
Chapter 5:
Using prescription drugs for recreational purposes
Throughout pevious decades, the choice of drugs has evolved. Methods of use are various, from
injection, inhaling, sniffing to swallowing. A more modern and popular way to consume drugs for
recreational purposes is to use prescription drugs. A first reason is that this kind of administration is
painless (compared to injection). Another reason is that there is a great variety of prescription drugs
that are easily accessible (on the black market, or from a friend or relative's prescription of pain
killers or relaxants). As an example, it is easy for a child or teenager to access the prescription
drugs in their parent’s pharmacy.
Cannabis
Whether you call it marijuana, pot or cannabis, this drug comes from the hemp plant, which grows
naturally in the environment. It is possible to use various parts of this plant for various purposes,
including medical. It is also possible to extract key substances such as tetrahydrocannabinol (THC),
which is the main component responsible for the effects on the brain), or cannabidiol (CBD), which
is more responsible for the pain relieving and calming effect from this plant.
It is currently used for both medical and recreational purposes and its use has been, and continues
to be, under debate. A lot of research is done to investigate its use in the medical field. It is used
under prescription for various conditions (AIDS, cancers, epilepsy, etc.) and is currently being
tested for other conditions. Regarding the recreational aspect, a current discussion of Canadian law
is whether cannabis use should be legally permitted for recreational purposes.some states in the
USA it is legal. Whether it should be legal or not is one very hot topic. What do you think? Should
it?
As mentioned earlier, cannabis is a hallucinogen. This means that the effect of this plant is
unpredictable and depends on who uses it, for what purpose and in which context. Several studies
mention that people under 25 years old who are predisposed to schizophrenia can increase their
risk of developing this condition with cannabis use.
Also, the most popular way of consuming this drug is inhalation or smoking. Compared to a
traditional or commercial cigarette, we may think that cannabis is potentially less harmful with fewer
carcinogenic chemicals. However, inhaling a burning substance can lead to side effects such as
irritation of the respiratory tract and lung problems.
Mixing alcohol with drugs or energy drinks
As mentioned before, alcohol is a depressant. If taken with medication, it may increase or decrease
the medications's effects and side effects. For example, mixing alcohol with another depressant
drug such as an opioid (morphine) can increase the depressive effect, leading to an overdose effect
and possibly death.
If taken with a stimulant (such as ingredients in energy drinks), it can lead to complications such as
mood highs and lows (an alternance between stimulation and depression), confusion and causing
the user to not perceive the effects of alcohol, thus impairing judgement.
| P a g e 73
Chapter 5:
Cyber dependency
The three addictions presented so far implied substances that can physically alter the functioning of
the human body. We mentioned that psychological addiction is possible and leads to changes in
behaviour and thinking. What about internet, smart phones and social media? Can we be physically
and/or psychologically addicted to these?
Before the invention of the telephone, people needed to travel long distances to be with their loved
ones, or send telegrams in order to communicate. The result was that distance communication took
time and it could take days or weeks to get a reply. Fortunately with the development of science
and technology, we were able to create tools such as the telephone, which allowed communication
from a distance without travelling. In the late 20th century, the internet revolutionized the world and
numerous new means of communication became widely available. Now it is standard practice to
send instant messages, host a blog, do a video conference, shop online or play online games for
leisure. These technologies allowed us to improve our effectiveness and drastically changed our
lives.
These revolutions did not come without consequences. Today, we are able to browse any topic on
the internet for hours without interruption, send text messages while driving, comment on anyone or
anything in any matter on social media despite the consequences, play online games all night long,
hack other peoples’ accounts, watch endless hours of Netflix, and on and on.
As you may have been witness to some of these examples, it is possible to use communication and
information technologies in negative or harmful ways. Here are a few examples:
 Financial crimes and frauds (scams, ransoms)
 Propagation of viruses and spywares
 Verbalisation of violence against others (trolling)
 Use and dissemination of juvenile pornography
 Luring of minors by pedophiles (online predators)
 Compulsive online gaming, gambling or shopping (credit card abuse)
 Neglecting aspects of personal life such as friends, family, work, studies,
sleep or hygiene
 Obsession regarding always being connected (smartphone always
accessible)
| P a g e 74
Chapter 5:
As we can see, there is no physical substance involved here, but behavioural changes can be
observed in people who use technology, computers and smart phones. It has been said that people
who develop addictions to substances or behaviours present four symptoms:
 Craving
 Loss of control of amount or frequence of use
 Compulsion to use
 Use despite consequences
Since using technology stimulates the mind and brain, it triggers centers of pleasure in the brain
which, when used and similar to drugs, can lead to developing tolerance, wanting more and
becoming addicted.
To explain the last point, let’s have a look at this video:

 According to the video, when does our brain release dopamine (responsible for pleasure
and reward)?
o When we play video games
o When we are able to find valuable information
o When we are focused
o When we are riding a roller coaster
 How does technology influence our capacity to use our long term memory, which is
responsible for learning and expanding our knowledge?
o It replaces our habit to think by the need to quickly find information online
o It is a distraction to our capacity to learn
o It prevents short term memory information from getting to long term memory storage
in the brain
o All of the above
 According to Nicholas Carr, what would be a nice solution to promote a better humanity?
o Make some time to help others
o Paint, meditate and go out more often
o Take some time to unplug from time to time and take time for other things
o Use internet for the greater good of humanity
Are you addicted to internet, social media and technology?
Let’s have a look at these videos

https://www.youtube.com/watch?v=2WrmQ2SHaxM : internet addiction
https://www.youtube.com/watch?v=W_WGTPk6cWI : social media addiction
https://www.youtube.com/watch?v=4eu9bcv9Stk : social media addiction 2
| P a g e 75
Chapter 5:
Discussion
In the box below, list examples of signs that a person may have some degree of addiction to
internet, social media or technology.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Proposed Solutions
Now that we have discussed how technology can impact our life, let’s see what can be done to
promote a better and safer use of the technology.
Unplug from time to time, turn off your devices

Your cell phone, computer and other devices consume a lot of electricity even when not in use. To
be environmentally friendly, it is a good idea to turn them off from time to time. Technology is a
great tool to improve productivity and can be a good distraction sometimes, but it can also distract
you from other important areas of your life. The simple act of taking some time for yourself can be a
source of anxiety if you are used to always being plugged in. However, like any new habit, you will
discover that disconnecting can be rewarding and really help you relax and improve your personal
skills.
Give yourself personal goals

It is not realistic to say that we should throw our laptop out the window or flush our cell phone down
the toilet. Technology has become an essential part of our lives. But if you have symptoms of
technology addiction, it is possible to set yourself realistic goals, and to limit your use of technology
in order to gain better control of your life.
| P a g e 76
Chapter 5:
Go out and find alternative activities

Sometimes we use technology because of boredom. Like binge watching TV series or movies,
using social media or playing online games is a source of pleasure and is great to fight boredom or
loneliness. Get up and go out, find friends and do other activities that don’t require the use of a cell
phone or technology. It will help build up your social and physical health and create more
meaningful experiences.
Think of the consequences and be aware of your symptoms
If you observe any of these behaviors in yourself: sleeping or going to the bathroom with your
phone, feeling the need to be plugged in at all times, needing to consult your email or phone
everytime it rings, or starting to neglect important aspects of your life such as sleep, family
members, your nutrition, physical activity, your academic or professional life, consider asking
yourself if something should be done to better manage your cyber depedence.
Make sure your computer and personal life are protected
Since most of what is published on the internet is accessible by everyone, be careful what you post
online. Personal pictures, comments and files can be taken and shared by others with whom you
did not intend to share! Sending something too personal to someone you love today could one day
destroy your reputation or your personal life in the future. Sending messages anonymously is
irresponsible and can bring about serious consequences. There have been cases of suicides
following the use of online intimidation or blackmail. There are also legal issues regarding threats or
privacy violations of another person online. In general, think before you post!
Cell phone, texting and driving
According to the Canadian Automobile Association (CAA) (CAA, s.d.), four million car accidents per
year are caused by distraction while driving. Texting while driving is a highly dangerous habit.
Grooming, eating, drinking, or reading can be other sources of distraction. Although it is legal to use
a hands free device (Bluetooth) while driving, it can still be a source of distraction. Cell phones
should not be within hand’s reach if addiction to the device is known. Some phones offer the
possibility to send text messages using voice-to-text technology, which may be a safer option. Here
are two videos to make you think of the consequences of cell phone use while driving:
https://www.youtube.com/watch?v=rRSabCmiArs : SAAQ ad in French (image is worth a thousand

words)
https://www.youtube.com/watch?v=E9swS1Vl6Ok : If you use your cell phone while driving, you

must watch this
| P a g e 77
Chapter 5:
Summary
This chapter presented four main addictions, how they work and how they can cause addiction. An
overview of the brain chemistry, the reward pathway as well as physical and psychological
addiction were discussed.
Of course, not all substances, drugs or behaviours have the same impact on our health. Whether it
is tobacco, alcohol, drugs or technology, it is possible to get hooked.
Gaining knowledge and awareness on the subject is important in order to help find reasons to not
start or to avoid them.
Being able to self-evaluate your habits and setting goals will help you assess your current level and
where you wish to go regarding your habits and willingness to change.
Admitting there is a problem and asking for help is often the first step to positive change.
So where do you stand? Do you need to make healthy and positive changes in your life?
| P a g e 78
Chapter 5:
Read More
http://educalcool.qc.ca/en/facts-tips-and-tools/facts/myths-about-alcohol/#.WSbXv2c2zIU : Myths
about alcohol, Educ Alcool.
https://www.hsph.harvard.edu/nutritionsource/alcohol-full-story/ : The risks V.S. the benefits of

alcohol consumption, Harvard University.
http://www.drugfreeworld.org/drugfacts/alcohol.html : What is Alcohol, Foundation for a Drug-Free

World.
http://www.camh.ca/en/hospital/health_information/a_z_mental_health_and_addiction_information/
drug-use-addiction/Pages/addiction.aspx : Definition of Addiction, CAMH.
Bibliography
Alcool, E. (s.d.). Educ Alcool. Récupéré sur http://educalcool.qc.ca/en/#.WV6PxGdK3IV
CAA. (s.d.). Distracted Driving on the Rise. Récupéré sur https://www.caa.ca/distracted-driving-on-
the-rise/
Dictionary, C. (s.d.). Collins Dictionary. Récupéré sur
https://www.collinsdictionary.com/dictionary/english/drug
Health, C. f. (s.d.). Récupéré sur Centre for Addiction and Mental Health:
http://www.camh.ca/en/hospital/health_information/a_z_mental_health_and_addiction_infor
mation/drug-use-addiction/Pages/addiction.aspx
| P a g e 79
Chapter 6
Fitness Components and the Principles of Training
1. The Five Components of Physical Fitness
2. Fitness Assessment or Evaluation
3. The Principles of Training
4. Applying the Principle of Overload
5. Summary
6. Review Questions
Almost everyone knows that exercise is not only beneficial, but necessary to good
health. Not everyone, however, understands the different components of physical
fitness and how to address each one by doing different types of exercise. When
developing a complete exercise program, many people may not be aware of the
guiding principles that can be applied in order for an exercise program to successfully
meet fitness goals. This chapter will explain these concepts: 1) What are the
components of fitness, and 2) What guiding principles should be considered when
designing a training program.
80 | P a g e
Chapter 6:
The Five Components of Physical Fitness

The most useful and frequently measured components of physical fitness are:
cardiovascular endurance, muscular strength, muscular endurance, flexibility and body
composition. While other aspects are often noted as important, such as posture, agility,
coordination, or the ability to relax, they are either difficult to measure in a group
setting or have less impact on a person’s health.
| P a g e 81
Chapter 6:
This table will help you define and differentiate between the different components.
Cardiovascular Endurance: The
ability to produce continuous,
rhythmical movement using large
muscle groups for a set period of
time without tiring.
Muscular Strength: The maximum

muscular effort one can produce in
one maximal contraction.
Muscular Endurance: The ability to

continue many (measured) sub-
maximal contractions over a set
period of time or for a number of
repetitions.
Flexibility: The ability to move a

body part through a (measured)
range of motion without significant
pain or limitation.
Body Composition: The amount or

proportion of body fat (both
subcutaneous and internal)
compared to lean body mass
(muscles and bones) that make up
a person’s total body weight.
| P a g e 82
Chapter 6:
Fitness Assessment or Evaluation

Fitness assessments are a series of activities that we try to perform to the best of our ability in
order to measure our current level of fitness. For example, performing as many push-ups with
correct technique for the prescribed time and counting the result. We then compare our results
to a normative table which situates ourselves with respect to hundreds of others in our gender
and age group. This is very important! When buying a car, you may be interested in the size of
the motor and how many kilometers it will take you per liter of fuel before committing to the
purchase. Evaluating the condition of your body provides precious information about your
health prior to starting to a fitness program. For example, after discovering that you have weak
core (abdominal) strength, you may realize that this might be the reason you have been
having backaches. You may also use the recorded results to select your level when starting
an exercise program. You may be happily surprised to discover that your arm strength is very
high and realize that you've gained a lot of upper body strength due to your rowing club
activity. Measuring ourselves can be very motivating as it can be the first step toward taking
control of our health.
We have included the measurement tables and paperwork for the assignment of Personal
Fitness Assessment in Annex 1.
PSST… Your final grade is NOT AFFECTED by the results of your

fitness assessment. (You will be graded on the participation in the
activity, filling out your scorecard and demonstrating your
understanding by completing the exercise selection, SMART goal
section of the assignment).
The body composition elements of the test may be done in private

or not at all (It is completely up to you!)
You are expected to learn the tests by doing them, and know your
results.
You are expected to understand how to use the tables that

accompany the tests so that you can learn where you stand (Was
your result in the average for a person your age? Was it lower?
Was it higher?)
The results give an indication of the appropriate level or choice of

exercise to create a training program, designed to help the person
to improve their level of physical fitness.
Please advise your teacher of any health condition that may limit
your ability to perform any of the assessments proposed.
| P a g e 83
Chapter 6:
The Principles of Training
Specificity, Individuality, Overload, Progressive Overload, Reversibility,

and Maintenance
Training muscular strength at least twice per week and

stretching regularly to maintain or improve flexibility is equally
important. By doing all three types of exercise, we are
respecting all areas of fitness that the body needs.
Once we decide to become SPECIFICITY means that the body will adapt to the kind of
more active and understand the stress imposed on it. Exercise physiologists use an acronym
components of fitness (Muscular
to refer to this effect: “S.A.I.D.”, which stands for “specific
strength, muscular endurance,
adaptation to imposed demand.” Concretely, this means that
cardiovascular endurance, body
composition and flexibility), we
your body will adapt to exactly what you practice. For
realize that all of the different example, if you stretch out your legs every morning, expect
types of exercises (Resistance improvements in flexibility of the legs. Do not expect to also
exercises, cardiovascular gain better flexibility of the shoulders. (Unless you also
exercises and stretching stretched the shoulders!). Another example is practicing
exercises) should be included in yoga, which will not improve a person’s cardiovascular
a well-rounded program. We endurance, but will improve balance, strength and flexibility.
know it is recommended to Similarly, practicing jogging only will do little for a person’s
achieve 150 minutes of “heavy
strength or flexibility, but will lead to cardiovascular gains. We
breathing” (cardiovascular
need to do different TYPES of exercise to achieve
exercise) per week, whether that
takes the form of five times 30
improvements in all the components of fitness (remember,
minutes or three times 50 the five components are: cardiovascular endurance,
minutes. muscular strength, muscular endurance, flexibility and body
composition).
INDIVIDUALITY, as a principle of training means respecting

the uniqueness of each person. Although we can assess
fitness levels to help decide where to begin, we cannot predict
each person's response and adaptations to a certain
exercise. Some people will adapt more quickly and with less
discomfort than others. Differences in hormone levels,
nutrition, sleep, interest or motivation to name only a few
variables, may affect an individual's exercise outcome. These
personal variables change frequently, between people and in
the same individual. (Think about how you feel during a heavy
work period or during an emotionally difficult time in your life).
Factors out of our control, such as age, gender and genetics,
and factors in our control, such as lifestyle habits, all affect
individuals' response to exercise.
| P a g e 84
Chapter 6:
PRINCIPLE OF OVERLOAD refers to increasing the amount of load or

resistance (providing a greater intensity or difficulty) on the body than the
person is normally accustomed to in order to increase fitness. This is often
accomplished by intervals of increased intensity alternating with recovery
time. For example, if lifting a five-pound weight is easy for a girl (she can do
20 reps before getting tired), then changing the weight to seven pounds
would be indicated. The girl tries again and finds it challenging to lift the
seven-pound weight only eight times. She has just applied the principle of
overload. Challenging yourself to do more than you are used to doing is the
concept.
PRINCIPLE OF PROGRESSIVE OVERLOAD, means to apply the

principle of overload in a gradual manner. How quickly a person increases
the load or intensity of their exercise depends on their body's response
(adaptation), how often they practice (FREQUENCY), how hard they push
(INTENSITY), and how long they work at it (TIME). More is better only up to
a point. The body needs time to rest and recover from strenuous exercise
and rebuild itself.
REVERSIBILITY is the principle of implies that if a person stops their

exercise program, they will gradually lose their peak benefits. The longer the
break in time, the more significant the losses.
PRINCIPLE OF MAINTENANCE refers to keeping the same fitness level

over time. For example, if I manage to build up my strength to be able to do
20 push-ups by practicing three days a week for six weeks, can I just stop
practicing and expect to be able to do 20 push-ups three months from now?
Probably not! If I stop exercising completely, I will lose my ability. But, I can
maintain my ability by practicing less often (decrease the frequency) as long
as I make sure to maintain the intensity I achieved (do the 20 reps) in each
training session. For maintaining muscular levels, a minimum of twice per
week is recommended. To improve, three to four times per week may be
necessary.
The
Principles of
(Bidwell 2013) Training
Now that we know the principles of training, how do we incorporate them

when planning a training program for ourselves?
| P a g e 85
Chapter 6:
The first step when creating a personalized fitness program is to establish

our current level then decide what goals we want to achieve. We first assess
our fitness level in each component to know our starting point and to choose
appropriate intensity levels. If we are weak in all components, we should
start out gently and slowly to avoid injury to both the body (and our ego!) We
then gradually increase exercise intensity over the weeks and months as our
body adapts. If we are average in most areas and satisfied with that, we can
adhere to a maintenance program of general fitness (full body workout three
times per week, for example) to keep healthy and happy.
At some point during this course, determined by your teacher, you will be
invited to participate in a personal fitness assessment. The document for
this activity is found in Annex 1.
| P a g e 86
Chapter 6:
Applying the Principle of Overload

To improve our abilities and increase our overall physical fitness, the principle of progressive
overload must be applied in the appropriate way to each of the five components of fitness. Let
us study the following table and imagine what an average person should do. The table below
includes the generally accepted doses of exercise for each component.
The F.I.T.T. table

F I T T
FREQUENCY INTENSITY TIME TYPE
CARDIOVASCULAR
ENDURANCE
Jogging
3-5 times per
Swimming
week, or Exercise in the 20-60 minutes
Cycling
AEROBIC 30 minutes most target zone (Training time may
Hiking
ACTIVITIES days, or (60-90% of be inversely related
Stair climbing
accumulate 150 maximal heart rate) to intensity)
HIIT training3
minutes/week
LSD training4
85-100% RM1
MUSCULAR CATEGORY
MUSCULAR Depends on Resistance

2-4 times per week 1-6 reps
STRENGTH training volume exercises
3+ sets
40-60% RM1
MUSCULAR Depends on Resistance
3-4 times per week 15+ reps
ENDURANCE training volume exercises
1+ sets
60-85% RM1
STRENGTH Depends on Resistance
2-4 times per week 8-12 reps
ENDURANCE training volume exercises
1-3 sets
FLEXIBILITY
30-60 seconds per

Static and dynamic
STRETCHES 3-5 times per week Until mild tension stretch
stretches, PNF5
2-4 sets
BODY 2 times per week 70-85% Depends on Resistance

COMPOSITION 8-15 reps training volume exercises
BODY COMPOSTION
1-3 sets
40-60% of
maximal heart rate Large muscles,
FAT LOSS Daily target zone 30+ minutes rhythmic
3*-6 times per week 70-85%
Depends on
MUSCLE GAIN *more than 3 days 8-15 reps Resistance training
training volume
use a split routine 3+ sets
Acronyms
1. % RM means a % of maximum. RM or “rep max” which refers to the maximum number of reps that a person can do of one exercise at a
submaximal load until maximal voluntary contraction (MVC2) is reached.
2. MVC maximal voluntary contraction means that the person cannot perform one more rep due to fatigue (not pain).
3. HIIT acronym: High intensity interval training, which means that the person makes short bursts of effort during their cardiovascular training.
4. LSD acronym: Long, slow distance means slower pace than usual, but longer duration.
5. PNF Proprioceptive Neuromuscular Facilitation. An advanced type of stretching – See Chapter 10.
The FITT table contains a lot of information. We will be referring to this table frequently throughout the course as well as in future courses.
Questions regarding the details about different kinds of exercises and how to apply the principle of training in each case will be addressed in
greater detail in Chapter 8 (Improving Cardiovascular Endurance), Chapter 9 (Improving Muscular Strength and Endurance) and Chapter 10
(Improving Flexibility).
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Chapter 6:
Summary
We learned that the main fitness components (or elements of ability, related to health, that are
measurable) are: cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition with agility, the ability to relax and posture being considered
as well although, trickier to evaluate.
We learned that good physical fitness programs respect the following principles and we know
the definition and how to use them in an example. They are: specificity, individuality,
overload, progressive overload, reversibility, and maintenance.
In order to improve any component, it is necessary to increase the workload or stress on the
system in question. Using frequency, intensity and/or time as our three variables that can be
changed to vary our training sessions. For example, we can lift a weight for one more set of
10 repetitions than usual, or jog for a little longer time, like 15 minutes instead of 10 minutes.
We learned how intensity is measured differently for cardiovascular activities, resistance
activities and flexibility activities. We are able to interpret the FITT Table and pull out answers
with confidence.
We learned that although progressive overload is important to improve ability, even more
important is starting slowly and respecting your initial level to avoid injury. Patience is
necessary to permit your body to adapt over time. Perseverance is necessary to not give up.
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Chapter 6:
Review Questions
1. Why is understanding the principle of individuality important for motivation?
_______________________________________________________________________
_____________________________________________________________________
2. Match the following definitions to the appropriate term by writing a letter beside it.
A. Your response to exercise will be unique to
your body.
Specificity _____
B. If you make gains and want to keep them, you
can cut frequency, but keep up the intensity.
Individuality _____
C. What you practice will exactly produce certain
results.
Overload _____
D. If you stop exercising, your body will slowly
return to minimal condition.
Progressive Overload _____
E. To make the body adapt, we must stress it by
pushing harder than usual
Reversibility _____
F. Intensities should be increased incrementally
and very gradually.
Maintenance _____
3. What are the five components of fitness?

1. _________________________
2. _________________________
3. _________________________
4. _________________________
5. _________________________
4. How much time should be spent doing cardiovascular exercise every week?
F = __________ times per week
5. What is the recommended level of intensity for cardiovascular exercise?

I = _________% Max HR
6. What is the fewest number of muscular training sessions that a person should do weekly?
T = ________________minutes_____
| P a g e 89
Chapter 7 Energy Balance and Body Composition
Learning Objectives
1. Energy Balance and Body Composition
2. Energy Balance
3. Healthy Body Composition
4. Healthy Body Composition Benefits
5. Factors that Influence Energy Balance and Body
Composition
6. Tips and Tricks to Attain or Maintain a Healthy Body
Composition
7. Summary
8. Read More
Energy Balance and Body Composition
When we hear the word calorie, we are referring to the energy found Body
in the foods we eat and the ones we burn when exercising. This chapter
addresses the concept of energy balance (the balance between calories composition
consumed and calories burned) and body composition, linked to a
healthy body weight, overall good health and healthy eating habits.
When addressing the concept of body weight, we know there is an In physical fitness,
increase in the number of overweight or obese people in our society, and body composition is
that this is closely linked to lifestyle. Excess weight and obesity have used to describe the
been linked with many health issues, such as type 2 diabetes, and percentages of fat,
coronary heart disease among others. Is it healthier to be thin? Should bone, water and muscle
we trust the numbers we see on the scale?
in human bodies
In this chapter, we shall learn that many factors can influence the energy
balance and that healthy body composition is not only linked to a healthy
body weight. We shall explore the link between a healthy body
composition and overall health. We will also explore tools and tips that
can help optimize your energy balance and body composition.
90 | P a g e
Chapter 7:
Energy Balance
The concept of energy balance is defined as a balance between energy input (EI,
consumption of food) and energy output (EO, calorie expenditure). In other words, a
person has a good energy balance when he or she burns as many calories as he or she
consumes or eats on a daily or weekly basis.
How to calculate EI and EO
Energy input Energy output

 The foods you eat  Basal metabolism: at rest, your body
 Check on food labels burns calories to maintain its basic
 Use smart phone or internet apps to needs (heart beat, body temperature).
determine the number of calories in  Daily life activities: For ex, to walk, to
the food servings you eat work, to perform tasks that require some
effort (cooking, cleaning).
 Physical activity causes increased
calorie expenditure depending on the
intensity of the effort required. Your
digestive system requires energy to
process the food you eat and some
calories are burnt (thermic effect of
food).
Discussion
What happens to body weight and composition if…?
 The energy input is equal to the energy output?

 The energy input is greater than the energy output?
 The energy input is lesser than the energy output?
| P a g e 91
Chapter 7:
Questions linked to the video
 What percentage of the daily energy requirement is associated to base metabolism?

80-90% 30-45% 60-70% 10-20%
 What happens when someone doesn’t refuel properly?
a) Their muscles do not work properly
b) They have less energy
c) They increase their risk to develop diabetes
d) They increase their risk to die
 Explain why you burn calories when you eat foods.
a) Because of the mouth muscles that work at chewing food
b) Because it requires energy to digest, absorb and store food
c) Because food creates an increase in your basal metabolism
d) You do not burn calories when you eat foods.
 It is said that the average man needs around 2500 calories per day and the
average woman needs around 2000 calories per day. Is this true for everyone?
It is true
It is false
 It is said that being thin on the outside and fat on the inside is extremely harmful
to your health. Explain what this means.
a) It means that you have a type of fat that is associated with increased risk to
develop cardiovascular diseases
b) It means that you do not see the urge to change your lifestyle
c) It means that your organs do not function properly
d) It means you have a very low self-esteem
 Name two tips proposed in the video to optimize energy balance or body
composition.
a) Be regularly active in your daily life with small steps to burn extra calories and
enjoy a variety of foods to meet your daily needs.
b) Don’t eat fast foods and practice high intensity exercises.
c) Cut down your intake of alcohol and do more cardiovascular activities
d) Eat more grain products and drink more water.
| P a g e 92
Chapter 7:
Healthy Body Composition

Let’s have a look at this video (measurements of weight V.S. body composition)
 Questions linked to the video
 Name the three (3) measurements proposed in the video.

a) Body weight, body height and waist circumference
b) Waist circumference, body weight and percentage of body fat
c) Percentage of body fat, BMI and body height
d) Body weight, BMI and body composition assessment
 When a person uses a body weight scale, what does the scale not tell?
a) It does not tell you if you’re pretty
b) It does not tell you if you have a high percentage of body fat
c) It does not tell you if you have a high hydration level
d) It does not tell you if your bodyweight is healthy
 According to the body mass index (BMI), a bodybuilder can be considered overweight or
obese. Explain why.
a) Because bodybuilders eat foods that are not healthy
b) Because it is better to perform cardiovascular exercises
c) Because they typically have a greater weight, but a major part of this weight is
muscle.
d) Because they typically have a greater weight, but a major part of this weight is fat.
 Define what is body composition assessment (B.C.A.)
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
| P a g e 93
Chapter 7:
Healthy Body Composition Benefits

Benefits of a healthy body weight and proper energy balance
 Better overall health and reduced risk of developing certain diseases related
to obesity (Type 2 diabetes, heart disease, some cancers).
 Less pressure on weight bearing joints and better posture (since body weight
is more proportional).
 Reduced risk to develop certain diseases related to insufficient body weight
(osteoporosis, depression, sleep problems, anemia, loss of muscle mass,
strength and endurance).
 Improved self-esteem.
 More energy and improved mood.
Factors that Influence Energy Balance and Body Composition

You may have heard the story of a friend who eats loads of foods (unhealthy or healthy)
and never gains a single pound of body weight. Or that other friend who gains weight simply
by looking at a cake.
You may know that certain factors will influence how easily or not your body will use energy,
and how easily or not you will gain or lose weight.
First of all, heredity can influence the way your body will grow and how fat, bone and muscle
mass will evolve. Some people grow fast and develop bigger bones and have a tendency to
develop muscle and\or gain fat mass. Others seem to remain smaller, with a smaller frame,
small bones and muscles and\or seem to stay thinner.
Age and gender may also influence energy balance and body composition. As the body
grows, especially during puberty, it needs greater supplies of energy. Conversely, as the
body ages, it requires less energy and this results in a lower base metabolism.
The average man has a greater weight, height and muscle mass than the average woman.
For this reason, men typically have a higher metabolism than women.
| P a g e 94
Chapter 7:
Some diseases and health conditions can lead to increased or decreased

metabolism, such as hypothyroidism, hyperthyroidism or
Crohn’s disease. In these cases, it is important to have
medical follow-ups in order to control these conditions.
Of course, the level of physical activity influences energy
output and therefore will influence body composition. A
person who is regularly active burns the calories that would
otherwise be stored as fat in the various store deposits of
the body.
The amount of muscle mass will also influence the energy
balance. Muscle mass burns more calories than fat mass,
leading to an overall higher metabolism. Therefore, a person
with a lot of muscle has a greater potential to burn calories
than a person with less muscle mass, or more fat mass.
Lastly, the environment in which a person lives has a
significant impact on body composition and energy balance.
Friends, parents, workplace, and the city in which we live all
influence our lifestyle (eating, sleeping and exercise habits)
and can contribute to healthy or unhealthy body composition
or energy balance.
Tips and advice on reaching and maintaining a healthy body
composition and energy balance
In order to determine if your current situation needs improvement, you need to
measure your BMI and compare it to your waist circumference measurement.
Together, these measures will predict if your body composition is healthy or not.
According to your energy balance:
Situation Needs
If your body composition is healthy and No need to change! Keep going
your energy balance is stable… this way.
If your body composition is unhealthy You can increase your EO

(overweight) and your energy balance and\or decrease your EI
is stable…
If your body composition is unhealthy You should increase your EO

(overweight) and your energy balance and decrease your EI
is positive (calorie excess) …
If your body composition is unhealthy You must increase your EI

(underweight) and your energy balance (depending on health condition)
is negative (calorie insufficiency)
| P a g e 95
Chapter 7:
Here are a few tips on how to improve

or maintain a healthy energy balance and body composition:
 Strict diets: Can lead to significant and fast weight loss (but also muscle mass
loss) and weight gain after the diet ends. This often leads to decreased metabolism
and failure due to the fact that the diets are very strict (failure to complete the diet)
and may cause energy deprivation and insufficiency. In fact, most people will gain
the weight lost and very often more than the amount of weight lost.
 Make changes to diet: Refer to chapter 3.
 Select the activity that will satisfy your needs, abilities, fitness level and time
availabilities: We will look into those in chapter 12.
 Make SMART goals: Refer to chapters 6 to 10. Gradually increase your energy
output by adding 10 to 30 minutes of activity a few times per week to your routine.
Cut 200 to 500 calories per day from your diet (as long as it does not go below 1000
calories per day).
 Use moderate to high intensity cardiovascular exercises to increase your energy
output (70-90% Max HR). Interval training allows to reach higher intensity and can
help burn more calories.
 Add muscle endurance exercises to stimulate your muscles, which can also help
you better perform in other exercises and maintain your muscle mass.
 To add muscle mass in a healthy way, choose proper training variables for muscle
mass gain (exercises to increase muscle strength) and increase calorie intake, as
well as carbohydrate and protein.
Summary
In this chapter, we have presented one of the four fitness components that is body
composition/energy balance. You probably already knew that your body weight can influence
your overall health. Weight however is not the only predictor of your health. Body
circumferences and body fat analysis can provide a more precise
idea of your health predictors.
Technically, we know that the energy input and output are two
measurements that can help predict how your body composition will
vary, but there are factors that can influence these numbers.
Finally, much more can be done to promote a health body
composition than simply following a weight loss diet! We must first
ask ourselves if the situation needs to change…If yes, then set our
SMART goals and action plans accordingly.
What is your current situation? Do you need to improve or maintain
your body composition or energy balance? Are you ready to change?
| P a g e 96
Chapter 7:
Read More
 Calculate your basal metabolic rate: http://www.bmi-calculator.net/bmr-calculator/

 More information on BMI: https://www.canada.ca/en/health-canada/services/food-
nutrition/healthy-eating/healthy-weights/canadian-guidelines-body-weight-classification-
adults.html
| P a g e 97
Chapter 8 Improving Cardiovascular Endurance
1. Defining Cardiovascular Endurance

2. The Benefits of a Cardiovascular Fitness Program
3. How it is Measured
4. How to Improve Cardiovascular Endurance
5. The Three Energy Systems: ATP-CP, Glycogen, Aerobic
6. Summary
7. Review Questions
8. Bibliography
9. Glossary
10. Read More
Defining Cardiovascular Endurance

Cardiovascular endurance is the
ability to perform continuous depend on our next breath and that our
cardiovascular activity without delivery system never fails to transport
fatigue. Cardiovascular, or aerobic activity, oxygen to our cells. Here is a brief video
is that which is: rhythmical and continuous, depicting how that happens:
uses large muscle groups, is sufficiently The type of exercise that focuses on
intense to raise the exerciser’s heart rate to developing cardiovascular endurance is
60% or more of their maximum heart rate, commonly called "cardio" (referring to the
and lasts longer than two minutes. heart). We often measure heart rate
Cardiovascular endurance refers to the (counting our pulse) to determine the level
ability of the heart, lungs, blood vessels and of intensity we are attaining during a
muscle cells to work together to bring workout. An example of someone with a
oxygen from the atmosphere to the body. good level of cardiovascular endurance:
Oxygen is used in the complex process of Person A can maintain a jogging or running
providing energy for work and movement to speed of 10 kilometers per hour (km/hr)
sustain a certain level of physical effort (or without stopping for 30 minutes. An
physical activity, choose one) for a set example of someone with a poor
period. cardiovascular endurance: Person B can
maintain a brisk walking pace of 4.5 km/hr
It is worth pausing for a moment to consider for up to fifteen minutes, then gets too tired
how vital oxygen is. Our lives literally to continue.
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Chapter 8:
How blood brings oxygen

Video to the cells of the body
Brainteaser Question (group discussion)
If person A and person B go out walking together for three blocks
who will have the higher heart rate while they are walking?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
99 | P a g e
Chapter 8:
Examples of cardiovascular exercises
100 | P a g e
Chapter 8:
The Benefits of Having a Cardiovascular Fitness Program

Cardiorespiratory fitness -- together with muscular strength, muscle endurance, flexibility and body
composition -- make up the five essential components of physical fitness. Often referred to as cardio,
endurance or aerobic exercise, cardiorespiratory activity relies on your body's ability to provide your
muscles with enough oxygen to carry out sustained exercise. In addition to helping manage your weight,
engaging in cardio offers major benefits.
Programs
When you perform cardiorespiratory activity, your heart, lungs and circulatory system work hard to
deliver oxygen-rich blood to your muscles. You can choose from a wide variety of cardio programs.
Swimming, biking, running, stair climbing, circuit training and interval training all fall under the cardio
category. Choosing something that you enjoy doing helps you stick to the program. Taking dance
classes or joining group aerobic programs are examples of fun ways to improve your cardiorespiratory
fitness.
Increases Life Span

Even if you're at a healthy weight, cardiorespiratory fitness is crucial to your overall health. Researchers
at the Cooper Institute for Aerobics Research in Dallas, Texas examined the effect of cardio fitness on
all-cause mortality and published the results in the March 1999 issue of the "American Journal of Clinical
Nutrition." The study found that lean men with low cardio fitness were twice as likely to die from all
causes as lean, cardio-fit men.
Decreases Diabetes Risk

Researchers at the William Beaumont Hospital in Royal Oak, Michigan published a review of the health
benefits of cardiorespiratory fitness in the journal "Mayo Clinic Proceedings." Peter A. McCullough, and
his colleague Barry A. Franklin, confirmed that a lack of aerobic fitness elicits adverse metabolic
changes that can lead to type 2 Diabetes. The pair maintains that engaging in regular cardiorespiratory
activity improves insulin sensitivity and glucose regulation, which decreases your risk for type 2 diabetes.
Other Benefits
Regularly engaging in a cardiorespiratory program provides a host of other health benefits. It protects
you against cardiovascular disease, increases your bone density, lowers cholesterol, reduces blood
pressure and improves sleep quality. As a general rule, engage in at least 150 minutes of moderate-
intensity cardiorespiratory activity each week. You can divide this into five 30-minute sessions
(Janet Renee, 2017)
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Chapter 8:
How it is Measured
There are many different cardiovascular
endurance tests. Some are maximal (taking
the person to the highest intensity they can
go until they stop due to exhaustion), and
others are sub-maximal (allowing the person
to reach a known level of effort and
measuring their heart rate at that point). We
then extrapolate, or make an educated
guess about the level they would reach if we
continued to increase the load.
The fitness testing results are
Maximal tests are more accurate than
submaximal tests, however, there are used to illustrate the specificity
certain risks involved in pushing to one’s of the components of fitness
limit. Untrained or sedentary individuals may and give the student an idea of
get injured (muscle strain) while attempting how they score compared to
to do a maximal test. For this reason, in- norms from studies and others
group settings, often submaximal or
in their group. Many tests have
predictive tests are preferred.
health-related norms which
Some tests use stationary bikes, others use permit students to know if they
swimming pools, exercise steps or benches.
are in a healthy category or not.
All of the tests either measure directly, or
predict by extrapolation, the maximum
Anything sensitive for the
volume of oxygen that the person can use student (such as body weight)
during exercise. This value, called MVO2 may be skipped or done in
(maximal volume of oxygen),or VO2Max, is private. The results of these
a measure of fitness. It refers to the maximal tests are also used for the
amount of oxygen that the person can use examples of exercise selection
during exercise. To calculate this value, we
helping you make appropriate
also need to know the weight of the person
in kilograms. Sixty or higher is fantastic, choices. The results are not
which may be typical of Olympic cross- used to evaluate your learning
country skiers or cyclists, while less than 30 as a student.
is very weak. “Sixty what?” you may ask.
The units of measurement are milliliters of
oxygen, per kilogram body weight of the
person, per minute.
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Chapter 8:
Click here to consult a norm table

for MVO2 for men and women
We can compare different oxygen uptake to different motor sizes in cars. A big, heavy car with
a large engine will burn more gas per kilometer. A great athlete performing at high levels will
take a lot of oxygen per minute. (Fortunately air is free!) A deconditioned, or sedentary person
will use less fuel because the capacity is so much smaller, like a little motorcycle by
comparison.
Rockport 1.6 Kilometer (1-mile) Walk Test: This a sub-maximal test

that is easy to administer if you have a big track to walk around or
some other measured path. It must be one mile (1.6 km) exactly. Only
walking is permitted. Participants are timed to measure how fast they
can walk this distance, and results are compared to times in a chart
with norms for various age groups and gender.
The Beep Test: (aka the test Navette or shuttle run) this one is a
maximal test, which involves jogging for 20 meters, touching your foot
to a line, changing directions and jogging back to the starting place.
Participants run back and forth between the two lines at a
progressively faster pace by following an audio track which makes a
loud beeping sound. The test speeds up and eventually everyone
stops running when they are too tired to continue. Participants take
note of the level reached on the soundtrack just when they had to
stop.
The 3-minute Step Test: This a sub-maximal test that is easy to
administer, but steps or benches of the appropriate height are
required. Candidates march up and down on the step or bench for
three minutes following a predetermined cadence using an audio cue.
They measure their heart rate when finished and compare their
results to a chart with norms for various age groups and gender.
The protocols and norm tables for these Fitness Assessments are found in Annex 1
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Chapter 8:
How to Improve Cardiovascular Endurance

Let us review the F.I.T.T. Table from Chapter 6 to understand how to apply the principle of
overload to this component of physical fitness. Frequency, intensity and time are the variables
that we use to manipulate our workouts.
F I T T
CARDIO- 3-5 times/week, or 60-90% of 20-60 minutes Jogging
VASCULAR 30 minutes most maximal heart (training time Dancing
ENDURANCE days, or rate target may be Swimming
accumulate 150 zone inversely Cycling
minutes/week related to Hiking
intensity) Stair climbing
This is an excerpt from a table found in Chapter Six, and is a way of presenting exercise like a
“prescription”. If we consider that exercise is like medicine, then this amount is the recommended
“dose” that people should take. Expressing the intensity as a percentage of maximum heart rate
ensures that intensity will be relative to the age and fitness ability of the individual. More
information about how to calculate this number for different individuals can be found on page six
of this chapter.
The contents of the table remind us how much cardiovascular activity is required to maintain our
current level of fitness and to prevent decline. Let us look at each block in order to go a bit deeper.
FREQUENCY – The American College of Sports Medicine recommends that people accumulate
150 minutes of moderate physical activity per week. This is not much different from the previous
recommendation of three times per week for 20-60 minutes. People may imagine exercising in a
formal setting, such as a 50-minute fitness class, or training in a gym three times per week, or
riding their bike to work or school every day. If it takes 15 minutes to commute by bicycle there
and back Monday to Friday, then it add up to 150 minutes.
INTENSITY – There are numerous ways to measure the intensity of cardiovascular activity. The
following are the most widely used methods:
The Talk Test
This is the most informal way to measure intensity during
exercise. We can all relate to the talk test if we have ever
chatted with another person while jogging at the same speed.
When you are at a moderate level, you should be able to
converse; but if the pace is too fast for you, you will soon be
having problems saying a whole sentence and the heavy
breathing will be quite noticeable.
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Chapter 8:
Borg – Rate of Perceived Exertion (RPE)
The Borg system of evaluating one’s intensity takes the Talk Test to a new level and asks the
participant to identify their level of discomfort based on their body’s feedback (how they feel)
from a 10 or 20 point range (there are two versions).
Below is a table indicating some possible training goals and their benefits, associated with
different intensities for an individual.
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Chapter 8:
Heart Rate Method

This is the most scientific way currently used, and is now enhanced
with technology such as heart rate monitors with chest straps,
cardio machines with heart rate sensors, and specialized wrist
watches. Even without fancy tools, it is simple to find and count a
pulse. With a little practice, a person can become quite good at it.
Finding your pulse

The two most accessible points on the body to feel pulse are on
Finding your pulse on
the side of the neck, called the carotid pulse because it is near the
carotid artery, and on the thumb side of the wrist, called the radial your neck
pulse.
Apply gentle pressure with the first two
fingers on your chosen pulse point and
watch a timer while counting the heart
beats.
Count for 15 seconds and multiply by 4 to know how many
beats per minute. If you counted 30 beats, your heart rate is 120
bpm (30 X 4 = 120 heart beats per minute).
Finding your pulse on
Usually during exercising, people measure their pulse to verify if your wrist
they are exercising with adequate intensity. When the heart is
beating very fast, a good approximation of intensity can be found
by counting for 10 seconds and multiplying by 6.
How do I calculate my training heart rate?
Good question!
Since training heart rate should be dosed according to the person’s Calculating Maximum
age and fitness level, we need to first consider age to find their Heart Rate
maximum heart rate.
Calculate your maximum heart rate by taking the constant 220
and subtract your age.
For example: Student age 19. 220-19 = 201. Maximum heart rate
= 201 beats per minute.
This is the maximum heart rate, not the training heart rate!
The training heart rate is a percentage (between 60% and 90%)
of your maximum.
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Chapter 8:
How intensely you choose to exercise should take into account your
starting level and your training goals. Trainers divide people into
three general categories to approximate ideal levels for exercise
intensity prescription. They are as follows:
Level Recommended intensity Description of level

Have been inactive for a long
Beginner 60% - 70% of max HR
period (months, years)
May be moderately active (less
than 50 minutes per week) or
Intermediate 70% - 80% of max HR
may be more than 20 lbs
overweight
Are active more than 150
minutes per week, have been
Advanced 80% - 90% of max HR maintaining activity for
previous three months, have
normal body weight
Check out the table below for an idea of what your pulse should be when you are walking to
school in the morning, playing basketball with a friend or riding your bicycle.
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Chapter 8:
Again, how do I calculate my training heart rate?
Firstly, find your maximum heart rate (MHR).
The formula is: MHR = 220 – age.
(For a person who is 20 years old, their MHR will be 200 beats per minute)
Put your own age in the formula and do the math.
220 -_____=_______
Your Age
Secondly, now we can determine a training heart rate (THR).
So, THR = MHR * (.60%-.90%) of your maximum heart rate).
Decide what level you are at today and choose the

Calculating Training
appropriate percentage. For example, let’s say you
are intermediate. Intermediate level intensity Heart Rate
recommendations are between 70-80 % so let's
choose 75%. To calculate the THR, the MHR number is multiplied
by the selected intensity percentage. You can adjust higher or lower;
put your number in the formula and do the math.
Our example of an intermediate level 20 year old candidate results
in a recommended training heart rate of 150 beats per minute.
MHR = 220 – (age 20) = 200 beats per min.
THR = 200 * .75 = 150 beats per min.
This means that when our candidate is working out, say jogging on a treadmill at a comfortable
pace that she can maintain (can speak sentences), her heart rate should be at approximately
150 beats per minute.
There is a more precise way to calculate training heart rates. It involves a bit more math, and
knowing your own (this is important) precise resting heart rate. Go to Annex 6 for a detailed
explanation.
** All of the above are general guidelines. There are always some people whose heart rate does
not correspond with norms (often for genetic reasons) or who respond differently to exercise, so
trust yourself to dose your intensity level if the numbers that you calculate feel wrong for you.
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Chapter 8:
Time
Although it is recommended to exercise moderately for a total of 150
accumulated minutes per week, it is important to recognize that
cardiovascular training does require a certain minimum amount
minutes and intensity to access the aerobic energy system. It takes the
body at least three minutes at a challenging intensity (above 60%)
(Say, walking uphill) to stabilize the faster heart rate to the new
workload. Endurance can be developed by increasing time gradually.
Training time and training intensity are inversely related. The higher intensity an activity, the
shorter the duration we can maintain; and conversely, the easier the intensity, the longer we can
sustain the activity. This means that if you work out very hard, you will tire more quickly; and if
you choose a very low intensity, it is easier to continue for a long time. Furthermore, if you
choose a very intense type of exercise, it may take one or two days to recover from the effort
compared to a lighter workout, which could be done daily with no ill effects.
Types of cardiovascular training
Here are some terms and definitions for some commonly used type of training:
Steady State: This typically lasts 20-40 minutes including a warm-up and cool down period.
During the middle part of the workout, the participant maintains the same intensity level or
speed and does not vary. An example would be jogging on a treadmill at a steady state, after a
three to five minute warm-up period. The steady state would be a comfortable pace for the
person, say, seven kilometers per hour.
HIIT - High Intensity Interval Training: This refers to very high intensity efforts for short
durations (such as wind sprints) throughout a workout. Training starts at a comfortable steady
state, but every so often higher intensity intervals are performed. For example, every three
minutes, the person would increase their jog to a full run at 10 km/hr. but only briefly, say for 45
seconds (using 15 seconds for transitions). Repeating this pattern five times, the whole workout
would take 30 minutes. Training ends with a three to five minute cool-down jog/walk.
Cross Training: (not to be confused with “Cross-Fit” which is a branded fitness program which
uses timed intervals of weight training).This refers to the participant changing from their usual
activity. For example, if the person is a runner, a cross-training session may be a spinning class
or a session of swimming. The idea is to completely change the activity thereby changing over-
use patterns (which help to avoid stress injuries), and to maintain the cardiovascular intensity by
soliciting different muscles.
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Chapter 8:
LSD - Long, Slow, Distance- : This refers to a type of training which is much lighter in intensity
but much longer in duration. For example, if the person usually jogs for 20 minutes on a
treadmill, then one day per week she attempts to jog for 40 minutes or twice as long. In order to
be able to withstand a much longer duration, she will noticeably (or significantly, choose one)
slow down her pace. This will cause the body to find new pathways to create energy.
The Three Energy Systems: ATP-CP, Glycogen, Aerobic
You may have noticed that in all types of training, duration or how many minutes (time) and the
intensity or level of effort are always determined. Understanding that different intensities use
different energy systems will help explain why different training intensities are recommended or
why we feel a certain way while exercising.
When we begin an exercise session, we are making demands on all of our body systems to
provide energy to the working muscles. The body does this by increasing the rate of respiration
and heartbeat. Metabolic processes also speed up, such as the liver providing stored glycogen
into the bloodstream and muscle cells breaking down ATP (adenosine tri-phosphate) molecules
faster and faster. The processes are complicated. Let’s watch a video in order to better
understand this process.
Energy Systems - ATP

Energy In The Body -
Adenosine Triphosphate -
Glycolysis
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Chapter 8:
Anaerobic Pathways
The first two systems are called anaerobic because they produce energy without the presence
of oxygen. When muscles begin working harder or faster, such as performing a vigorous set of
heavy lifts or a quick sprint to the corner, the metabolic systems of the muscle cells spring into
action.
1) ATP-CP
The ATP-CP System, called ATP-cpr in the video, is the very first anaerobic energy pathway.
The muscles cells create energy by breaking apart the ATP molecule, which is stored right
inside the muscle cells. In the first four to six seconds of muscular contractions that stored ATP
gets used up quickly. Then the muscle cells search for more energy and find they can make
more by using P (phosphate), which is stored in the muscle cell in the form of CP (creatine
phosphate). This can be rapidly broken apart to permit the reconstruction of more ATP
molecules. By 15 seconds of continued activity, even this resource is depleted and the muscle
cells need to turn to the next anaerobic system.
2) Glycogen System (Lactic Acid or Glycolytic Systems)
The second anaerobic pathway, called the Glycolytic System in the video you just watched. It
also goes by another name, the Lactic Acid System. The important thing to know is that this
system needs sugar to make energy. It uses glucose stored in the muscle and glycogen
delivered from the liver via the blood. Using a process called anaerobic glycolysis, the Glycogen
System produces more ATP. This process allows the muscles to continue contracting for 90
seconds more however, it comes with a cost. This system creates lactic acid, which
accumulates in the muscles, causing burning sensations and which inhibits continued muscle
contraction.
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Chapter 8:
Aerobic Pathway
3) The Aerobic System
The Aerobic System (called oxidative system in the video) is the hardest worker of all the
systems. If the body’s circulatory system can match the level of the intensity of the muscles'
demand for energy by delivering enough oxygen, then the activity can continue for many
minutes or even hours. This would permit oxygen to combine with other, richer sources of
energy for fuel, namely fats and carbohydrates, (and even protein under extreme conditions) in
a complex process (Krebs cycle) to create energy by making a huge amount of ATP. It is the
most efficient way to burn energy because it can access fat as a source; however, it has an
important limitation, the speed. The speed at which the muscles are contracting must be slow
enough that the respiratory system and heart rate can provide oxygen to the muscles at the rate
they require for the demands of the activity.
Most people who head out for a jog for the first time are humbled to discover that they become
breathless after the first few minutes. Their heart and lungs are not yet conditioned to deliver
enough oxygen to the muscles and they pass what is called their “anaerobic threshold” in terms
of intensity for their level. With determination, desire and patience, the person will learn that if
they choose a slower pace (which may mean putting pride to the side!) they will be able to
continue jogging slowly for many more minutes. We are now starting to understand why they felt
breathless so soon!
Summary
Understanding cardiovascular endurance
After studying Chapter 8, we can define cardiovascular endurance as the ability to do
continuous (submaximal) physical exercise for long periods. We know the recommended
intensity that will target the aerobic system is between 60 and 90 % of the individual’s maximum
heart rate (which we know is 220 minus their age). We know that beginners are advised to train
easier than intermediate or advance exercisers (beginners 60-70%, intermediate 70-80%, and
advanced 80-90%). We can calculate Maximum Heart Rate (MHR) and Training Heart Rate
(THR) for any example.
The benefits of improving cardiovascular endurance
We know from Chapter One (video on the benefits of exercise), that cardiovascular exercise
creates adaptations that improve our risk profile for many diseases as well as our psychological
profile (enhances our mood and provides more energy overall).
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Chapter 8:
We learned from Janet Renee’s article, that we can increase our lifespan, decrease our risk
from all illnesses, and enjoy other benefits such as better sleep, improved mood and on and on.
How it is measured
Many different tests can be used to measure this fitness component, some are maximal and
others are submaximal. They all measure or try to predict the VO2Max of the person. People
high in MVO2 can exercise longer before tiring, and in submaximal tests, will have lower heart
rates and faster recovery times after stopping. People low in MVO2 will tire quickly in maximal
test settings and will have higher heart rates for submaximal testing and slower recovery times.
The point of measurement is motivation and information.
How to improve cardiovascular endurance
We can improve cardiovascular endurance by practicing moderate intensity, continuous activity
that gets our heart rate up above 60% of our MHR. Practicing three to five times per week is
strongly encouraged. Start slowly, even with 5-10 minutes, and work your way up to 25 or 30
minutes in a few weeks or months. Notice improvements in breathing during exercise, resting
heart rate, and recovery rates.
We learned how and when to take our pulse and how to calculate our training heart rates.
The three energy systems: ATP-CP, anaerobic glycolysis, aerobic
The ATP-CP System, the Glycolytic System, the Oxidative System
The first two anaerobic metabolic pathways help provide energy for the first one to two minutes
of activity, then as we continue exercising (if the intensity is low enough), by using the aerobic
pathway to provide energy.
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Chapter 8:
Review Questions
1. By what mechanism does the blood carry oxygen to the cells? (answer: in video, page 2)
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2. How many systems in our body produce ATP? (Part 5, and in video, page 13).
__________________________________________________________________________
__________________________________________________________________________
3. What are their names?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4. What is the difference between the aerobic and anaerobic systems?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
5. Why is it that the aerobic system is able to produce so much more ATP over time?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
6. What is the limitation of the aerobic system?
__________________________________________________________________________
__________________________________________________________________________
7. How can we improve our cardiovascular system?
_______________________________________________________________________
_______________________________________________________________________
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Chapter 8:
Bibliography
Janet Renee, M. R. (2017, 07 12). General Fitness. Retrieved from Livestrong.com:
http://www.livestrong.com/article/132351-cardiorespiratory-endurance-exercises/
Glossary
The fastest that your heart can possibly beat. We use a
Maximum heart rate
mathematical constant 220-age = Max HR
The heart rate that a person desires to achieve during their

cardiovascular workout. It is recommended to be at approximately
Training heart rate
60-70% of the max HR for a beginner, 70-80% for an intermediate,
and 80-90% for short intervals or more advanced candidates
The time your heart requires to return to a normal rhythm after a

Recovery heart rate period of exercise. A faster recovery time indicates higher levels
of fitness.
Resting heart rate Heart rate that is the slowest possible while resting.
An intense level of cardiovascular work that exceeds the capacity

of the heart and lungs to deliver oxygen to the muscles. Therefore,
Anaerobic zone the muscles use up all the local ATP and then use anaerobic
glycolysis to produce 90 seconds more of ATP. Cannot stay at this
level for long durations.
Read more
Article title: What Is VO2 Max and How Is It Measured in Athletes?
Elizabeth Quinn | Reviewed by a board-certified physician , Updated April 22, 2017, retrieved
from: https://www.verywell.com/what-is-vo2-max-3120097
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Chapter 9
Improving Muscular Strength, Endurance and Power
Learning Objectives
1. Define Muscular Strength, Endurance and Power
2. The Benefits of Having Good Muscular Strength and Endurance
3. Muscles – How They Contract
4. How to Measure Muscular Strength, Endurance and Power
5. Applying the Principle of Overload for Each Type of Muscular
Training Goal
6. Summary
7. Review Questions
8. Learn More
9. References
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Chapter 9
Define Muscular Strength, Endurance and Power
Muscular strength refers to the ability of a muscle, or group of muscles, to

contract maximally to overcome a resistance (once). Muscular endurance refers to
the ability of a muscle, or group of muscles, to contract repeatedly or for a set time to
overcome a submaximal resistance (many times). Muscular power refers to the
ability of the muscles to generate an explosive force, such as jumping into the air or
punching or kicking an object at a high intensity. Technically, it is strength divided by
time (usually measured in split seconds).
Although these qualities of strength are distinct from one another, they are related.
Depending on how you train, the resulting qualities may “overlap”. Improving strength
will automatically improve endurance since, once you become stronger, any
submaximal load you lift will “feel” lighter. However, the reverse is not true.
Developing over time the ability to do hundreds of repetitions with a light resistance
will not enable you to lift an extremely heavy load once; however, this training may
increase strength slightly compared to doing nothing.
Muscular strength Muscular endurance
Muscular Power
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Chapter 9
The Benefits of Having Good Muscular Strength and

Endurance
When a person is relatively strong, their daily chores feel easier to accomplish, which
means they are not exhausted and will have energy to spare.
When the muscles of the body are well conditioned, they exert a slight tension on the points
where they attach to the skeleton. This muscle “tonus” helps support and protect the joints
of the body. This is particularly important for the back, hips and shoulders with respect to
maintaining an erect posture. Good posture in turn helps with proper breathing, graceful
movements and blood circulation.
Good muscular development also creates a certain “fleshy protection” to the body, which
can protect from bumps and bruises to the bones by acting like cushions.
When contracted, the abdominal muscles offer the only protective shield for our otherwise
soft abdominal cavity, which contains many vulnerable organs.
Muscles create heat and those with superior muscle mass may be able to withstand the
cold better than others. As well, muscles store essential nutrients for energy. Research also
demonstrates that moderate resistance training boosts the immune system's ability to fight
infection.
Muscles that exercise frequently use carbohydrates as energy more easily (the
mitochondria in muscle cells adapt and become more efficient). As well, blood lipid (fat)
levels become healthier and adaptation to sugar and insulin improves.
Training for increased muscular strength and endurance results in healthy body weight,
toned muscles, good posture and inner glow. People who begin weight training for the first
time notice changes in their body composition. Due to muscle adaptation (hypertrophy),
arm and leg shape may become curvier as muscles become more pronounced. Because
muscle weighs more than fat, people may actually gain weight or not lose weight. Better
core strength, which leads to better posture and a flatter tummy, and some fat loss result in
markedly smaller waistlines.
Aside from the obvious calories burned during exercise, muscular development has another
benefit. Increasing muscle mass increases the basal metabolic rate (BMR), which is the
rate that we burn energy at rest. This helps to keep body weight stable and to control our
energy balance (see Chapter 7).
Lastly, there are psychological benefits to being strong. Exercise improves mood and being
(or feeling) strong encourages confidence and self-esteem. Exercising regularly requires
discipline, which rewards the person intrinsically and develops an inner kind of strength.
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Chapter 9
Muscles – How They Contract
There are three types of muscle tissue in the human body: cardiac, smooth and skeletal or
striated (striped) muscle. Cardiac muscle is found only in the heart. Smooth muscle lines the
organs. Both cardiac and smooth muscle types are involuntary, meaning our body determines
when they contract (ex: heart beating or intestines pushing food along) without our conscious
control. Skeletal muscle is found on bones and these contractions are generally initiated by
our voluntary control or by automatic reactions. Each muscle type appears differently under
the microscope.
The Sliding Filament Theory

In previous chapters, we learned about the energy systems and how muscles continue to
produce ATP for contractions. But exactly how does the energy from breaking apart the ATP
molecule convert into movement? In this video, although completely silent, the teacher
manages to make a hugely complex topic simple and keep the science true.
https://www.youtube.com/watch?v=rXJ9ksah53c Video by Diana Banks (5:32)
Different Contraction Types

Watch the following video to learn some important terminology about types of muscle
contractions. Before you watch, try to say these words: isotonic, concentric, eccentric and
isometric. If you know what they mean, attempt to define them to check your memory. If you
do not know what they all mean, think about each word for a moment and throw your curiosity
at it. Warm up your brain, and go! (4:15) https://www.youtube.com/watch?v=T3OiOJ6-x34
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Chapter 9
How to Measure Muscular Strength, Endurance and Power

Muscular Strength
There are two kinds of strength, relative and absolute. Relative strength refers to the amount
lifted compared to the person’s body weight. Absolute strength refers to the exact amount of
weight lifted. The measure of the most a person can lift in one effort is called their 1RM, or one
repetition maximum (one rep max). This is a measure of strength.
In order to determine strength, we can use a hand-grip dynamometer

(see image) which measures grip strength. For arm and leg strength,
machines or free weights may be used. The person is tested over
several days with different and increasing loads until, through trial and
error, the highest possible load they can lift in only one effort is
determined. Lifting your highest possible load is dangerous because
muscle strain may occur. Often beginners want to test themselves before starting, but it would
be unwise to ask them to lift their heaviest possible load to determine their maximum.
Instead, a submaximal test and a mathematical coefficient are used to determine what their
maximum would be.
Here is an example of a submaximal strength test chart. In this test, the subject executes as
many reps as possible before failure with a carefully chosen weight (failure is defined when he
can not correctly execute more than ten reps).
Submaximal strength testing is a great

way to estimate 1 RM performance in a
novice exerciser who has inadequate
experience handling free weights. Table
8-32 (from the ACE Personal Trainer
Manual)1, can help you determine
predicted 1 RM. For example, you perform
bench press; you observe that you can
consistently complete eight repetitions
with 160 pounds.
Using the coefficient 1.255, your 1 RM is

calculated as follows:
1 RM = 160 pounds x 1.255 = 201 pounds.
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Chapter 9
Example 2
Here is another option. This automatic calculator not only tells you your 1RM, but also your %
of max at other repetition levels. Amazing and so useful! With a professional trainer, or a
downloaded program, you will be instructed to do your 5RM, and then you will be able to choose
the correct weight. This calculator works in a range of failure up to 12 repetitions.
To learn more or to try it out go to:
Example: John can lift a barbell

of 160 lbs. using the military
press exercise, for five good
reps. He cannot perform six.
Go to the calculator on the

bodybuilding.com2 website. Put
John’s result in the calculator.
You should get the result which shows that John’s 1 RM is likely very close to 175 lbs.
Furthermore, you can quickly see how much weight John should lift if he wants to do 60% of his
1RM. More about this later in part 4: Applying the Principle of Overload.
More strength assessments and details, such as norm tables, are in Annex 1.
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Chapter 9
Muscular Endurance
To do these kind of tests, a manageable load is selected (an exercise that you can easily do
more than ten repetitions). The weight and/or type of exercise is recorded, repetitions are
performed until fatigue, and then the number of reps achieved is
recorded. Results can be compared to a table of standards (which is
created by using other people’s average results). Some of these tests
require a time limit, such as how many repetitions of a sit-up exercise
can be performed within 60 seconds. Some muscular tests have an
audio tape with a metronome and you must follow the same rhythm as
the audio while doing the repetitions.
More muscular endurance assessments and details, such as norm tables, are in Annex 1.
Muscular Power
To measure explosive power requires instruments such as high-speed cameras, which measure
the speed of a baseball pitch for example, or an instrument that measures the force of a punch
or a blow. Did you ever try the “Hi Striker” at the fair? Ring the Bell! Win a Prize!
In a group setting, power can be measured indirectly by measuring jump height or jump
distance. These tests can be made to be “relative” (more fair) rather than “absolute” by
incorporating a height factor.
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Chapter 9
Applying the Principle of Overload for Each Type of

Muscular Training Goal
Quick reminder of the principles of training, which are: individuality, specificity, overload,
progressive overload, reversibility, and maintenance.
Reviewing our Chapter 6 FITT Table (partial) of How to Apply the Principle of Overload
DESIRED
RESULT
85-100% rm
MUSCULAR 2 to 4 times per depends on resistance
1-6 reps
STRENGTH week training volume exercises
3+ sets
40-60% rm
MUSCULAR 3 to 4 times per depends on resistance
15+ reps
ENDURANCE week training volume exercises
1+ sets
STRENGTH 60-85% rm
2 to 4 times per depends on resistance
ENDURANCE 8-12 reps
week training volume exercises
(power) 1-3 sets
Question: How many repetitions and how heavy a weight should I lift?
The answer is, it depends on the results you are seeking and how strong you are
now
If we understand the relationship between repetitions and resistance, we can
better choose which type of training is most suitable. By this we mean the
expected results of the type of training most closely matches our personal needs,
desires and abilities.
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Chapter 9
In order to develop high endurance, choose lighter weights and high repetitions.
To develop strength, choose heavy weights and lower repetitions. (See table below)
Optimal Total
Approximate
Reps per
Percent 1 RM Number of Training Effect
Workout (with
repetitions
range)
95 - 100 3 to 1 7(4 - 10) Max Strength
85 - 95 6 to 3 10(6 - 14) Strength
Hypertrophy and
75 - 85 10 to 6 15(10 - 20] Endurance
Explosive Power
Endurance
65 - 75 20 to 10 18(12 - 24] Some
Hypertrophy
55 - 65 35 to 20 24(18 - 30] Endurance
45 - 55 50+ to 35 1 00 (50 - 150) Endurance
Question: How heavy is “heavy”??

Answer: Heavy is a relative term compared to the strength of the person.
Let us consider the push-up exercise. Most fitness assessments ask students to do
as many push-ups as possible in 60 seconds. Many people are not strong enough
to do many repetitions. Suppose someone can only perform three push-ups and
then has to rest or stop. For this person, the exercise was too “heavy” or intense.
Doing it regularly, in several sets, would be a training for “maximal strength”
according to the preceding table. Since the person can only do three reps, they are
working at 95-100% of their 1RM. For them, it was a strength test, not an endurance test.
For another person who practices push-ups regularly and has for years, the task seems easy.
They can do push-ups with perfect form non-stop for 60 seconds and continue if they wish. For
those subjects, that fitness assessment was an endurance test.
Finding your 10RM means finding how heavy a weight you can successfully lift for only ten
repetitions (and you cannot perform 11 repetitions).
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Chapter 9
Body Weight Training or Calisthenics - Get Active Right Now!
For most of us, going to a gym to lift weights is a great idea, but our busy lifestyles or tight
budgets may not permit it at every stage of our lives. When considering possible alternatives
and our changing needs, perhaps learning a few body weight exercises, such as squats, lunges,
push-ups and planks, or using a few dumbbells at home may be more accessible or realistic
than committing to a gym membership.
It is very easy to develop adequate strength at home doing body-weight exercises,
especially now with so many videos to follow on youtube or on other websites.
Here is one example that is well suited to a
busy student who can squeeze in a 20-
minute workout as a break from studying. 20 Min
The online fitness video choices are endless, Weight Training
with many different types of workouts and Workout for Beginners
durations (for ex: 15 or 30 minutes).
Why not try one out right now? The company name is HASFIT
and the leader is excellent.
Summary
This chapter defined muscular strength, endurance and power
and explained how these terms are distinct yet related.
Strength is the most resistance a person can overcome once, whereas endurance is how long a
person can continue lifting a submaximal load. Power is the ability to produce an explosive force,
such as a tennis serve or a ballet leap into the air.
We listed many benefits of having good muscular strength, endurance and power including:
Lower risk of illness, better posture, blood lipid levels (lower cardiac risk), and back health,
stronger bones, heat production, improved protection of skeleton and organs, and confidence,
strength and endurance boosters.
We looked at the anatomy of cardiac, smooth and skeletal muscle cells, how they are structured
and how they function. We learned that skeletal muscle cells look like long chains called fibers
and are (mostly) under our conscious control.
We learned the names of types of muscular contractions: isometric (no movement), isotonic
(concentric is flexion or bending and eccentric is extending) and isokinetic (same speed).
We discussed different ways of evaluating muscular strength, muscular endurance, and muscular
power.
We learned how to apply the principle of overload for each type of muscular training goal. We
now know that high weight, low repetitions is the way to train for increased strength, whereas low
weight and high repetitions is the way to train for increased endurance. Jumping, hitting, punching
and kicking are “power” activities.
We saw that we do not need to go to a gym to get stronger, but may use gravity and our own
body weight to develop strength anywhere!
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Chapter 9
Review Questions
1. Define muscular strength, endurance and power
Place the letter of the corresponding definitions found in the box below beside each of the
following terms:
Force produced Producing the greatest The time or ability to
quickly force possible continue producing force
Muscular Strength: _______ Muscular Endurance: _______ Muscular Power: _______

2. Benefits of having good muscular strength and endurance
List three (3) important benefits of practicing resistance training.
A. __________________________________________________________________
B. __________________________________________________________________
C. __________________________________________________________________
3. How muscular strength, endurance and power are measured

Place the letter of the corresponding answer found in the box below beside each of the
following terms:
A. B. C.
Discover the most Discover my result by Discover how long I can continue
weight I could measuring how high I can doing a muscular exercise by
possibly lift in one jump and compare my repeating it for a set time, count
effort and call it my 1 result to a norm in a table. the number of reps and compare
RM. to a norm in a table.
To measure strength, I need to: ______, to measure endurance, I need to: ______
To measure power, I need to: ______
4. Applying the principle of overload

Fill in the blanks for:
I want to develop strength, not size. How should I train?
You should lift _____ % of your max, and do ____to____ repetitions
I want to develop power in my legs to improve my volleyball spike. How should I train?
I want more size. I want to gain mass. How should I train?
I want to be more toned-looking and be able to do advanced classes at the gym.
How should I train?
5. Applying the principle of overload for each type of muscular training goal
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Chapter 9
Referring to the table below, observe that muscular endurance is recommended at 3-4
times per week. This is more often than training for strength or power. Can you think of
a good reason why? Answer below in one complete sentence.
_____________________________________________________________________
_____________________________________________________________________
6. When you look at a skeletal muscle cell under a microscope, you would see that the
muscle cells are connected together and look like:
a) A big mass of bubbles
b) A spider web
c) A bunch of fibers like straws
d) You can’t see them – they are too small
7. Name the three types of muscle:
1. ___________________________________________
2. ___________________________________________
3. ___________________________________________
8. Place the letter of the corresponding answer found in the box below beside each of the
following terms:
A B C D E
In this In this In this In this In this

contraction, the contraction, the contraction, the contraction, the contraction, the
muscle is still muscle is muscle is still muscle is muscle is
working but shortening working but not working always always at the
lengthening producing at the same same resistance
movement speed for both or producing the
concentric and same amount of
eccentric tension
Isometric contraction: _______
Isotonic contraction: _______
Isokinetic contraction: _______
Concentric contraction: _______
Eccentric contraction: _______
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Chapter 9
Learn More
Muscle Anatomy and Physiology
For some students, muscular development is far from their priorities at this time of their
life and learning the basics of training is sufficient. For others, perhaps those who have
experienced the effects of strength training, there may be the desire to understand the
physiology of muscle cells and how they get bigger with training.
For those who are crazy for weight training, power lifting or just love anatomy and
learning all the muscle names, here is a college level, one-hour lesson on anatomy of
the muscular system, by Mark Jolley, called Anatomy Ch. 9 Muscular System: (52:00)
https://www.youtube.com/watch?v=vr6U4NzVMj8
Weight Training Advice
SANDY WALL
Weight training advice and information- (23 minutes)
https://www.youtube.com/watch?v=tDPT1oqIgH8
Good lesson all about weight training in much more detail than the scope of our class
allows. It could be very useful for students who are already doing some weight training,
as it is excellent advice.
References
6. 1American Council on Exercise (US)
https://www.acefitness.org/blog/2894/predicted-1-rm-vs-actual-1-rm
This highly regarded organization certifies fitness trainers.
7. 2Bodybuilding.com
https://www.bodybuilding.com/fun/other7.htm
This is a commercial site, we do not approve of supplementation however, the site
has some great articles, exercise ideas and training technique videos.
3
8. Anatomy Ch. 9 Muscular system by Mark Jolley
https://www.youtube.com/watch?v=vr6U4NzVMj8&t=303s
Somewhat slow and boring, however, you can skip through and find names of
muscles and other interesting concepts pertaining to the muscular system.
9. HASfit – Empower your heart and soul

Free workouts, complete plans, and motivation
http://hasfit.com/
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Chapter 10 Improving Flexibility
1. Define Flexibility
2. The Benefits of Good Flexibility
3. How to Measure Flexibility
4. How to Improve Flexibility
5. Three Types of Stretching
6. Stretch Reflexes and PNF Stretching
7. Sample of a Static Stretching Routine
8. Summary
9. Review Questions
10. Bibliography
Define Flexibility
Flexibility refers to the ability to move body joints

through a full range of motion.
Flexibility, or range of motion, can be limited by several
factors. One factor is the genetic formation of the bones
and how they relate to one another at the joints. Other
factors are: scar tissue from past injuries, the tension
(muscle tone) of the muscles surrounding that joint, the
length of the tendons that attach muscles to that joint,
and body composition. Too much soft tissue (either fat
or muscle) may mechanically affect flexion or
extension at a particular joint.
Studies show that a person can be too flexible or too
inflexible. Both situations can lead to injuries
(of different natures) than a healthy balance
in the middle. How much is too much?
Let’s learn more!
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Chapter 10
The Benefits of Good Flexibility

Experts claim that good flexibility leads to injury prevention, decreased back pain, better
balance, and improved athletic performance.
Activities that lengthen and stretch muscles can help you prevent injuries,
back pain, and balance problems.
A well-stretched muscle more easily achieves its full range of motion. this
improves athletic performance imagine an easier, less restricted golf swing or
tennis serve and functional abilities, such as reaching, bending, or stooping
during daily tasks. Stretching can also be a great way to get you moving in the
morning or a way to relax after a long day.
Activities such as yoga combine stretching and relaxation and also improve
balance, a wonderful combination, however, note that experts no longer
recommend stretching before exercise.
Newer recommendations suggest that you start your workout routine with a
warm-up, such as an easy walk or a sport-specific routine, such as serving
some tennis balls and practicing ground strokes before a match. This gets blood
and oxygen flowing to your muscles.
After five to 10 minutes of warm-up, your muscles are warm and supple.
This is a good time to stretch. You can even do your flexibility exercises as a
post-workout cool-down.
(A Special Health Report from Harvard Medical School., 2017)
It is interesting to note that the paragraph above underlines the importance of not
necessarily stretching before exercise. Rather, what is being recommended is to start
moving! Warming up now means walk, jog, swing arms and legs, but mainly do some
light version of what is to come in the workout. You may stretch muscles a little during
your warm-up. Controlled ballistic or dynamic stretches are preferred, but increasing
flexibility is not the goal of these pre-workout stretches (also called “preparatory
stretches”). Therefore, it is not necessary to hold the positions for more than a few
seconds, nor take the movement to the point of discomfort or end range of motion. The
purpose here is simply to prepare the muscles for the workout that follows.
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Chapter 10
How to Measure Flexibility

Since flexibility is the movement around a joint, it can be measured directly with a protractor that
measures angles, called a goniometer. It can also be measured indirectly by using a performance test,
such as the sit and reach test (see images below). Each joint of the body has a comfortable range of
motion for each individual. These can be measured and compared to norms on a chart. As per other
tests, there is a desirable range of motion in which people have sufficient pain-free ability to bend and
stretch and move easily for daily tasks such as picking something up off the floor or standing up easily
from sitting on the floor.
Goniometer Angle of range of movement Sit and reach box (homemade)
ACTIVE LEARNING BREAK Quick self-test!

Sit and reach test
Sit on the floor with your back straight, your legs outstretched in front of you and your toes pointing
straight up (you can also place your feet flexed against a wall). Inhale, reach your arms up over your
head, then exhale as you bend forward as far as you can, attempting to touch your toes.
Can you reach your toes?
Did you pass your toes? If so, you learned that you are very flexible!
Can you barely touch your toes? If so, you learned that you are average flexible!
You cannot reach your toes (yet!) – How far are you? You learned that you could use a little more
hamstring and low back flexibility!
Shoulder flexibility test
Stand up and reach your right arm up in the air. Put your left hand behind your back. Bending both
elbows, try to bring your fingertips toward each other behind your head and back. You may need a
partner to check the distance between your hands. Then try the other side.
Do your fingertips touch?
Do your hands go further and you are able to grab your wrist? If so, you learned that you are very
flexible!
Do your fingertips barely touch? If so, you learned that you are average flexible!
Your fingertips cannot touch (yet!) – How far away are you? You learned that you could use a
little more stretching of the shoulder and chest area!
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Chapter 10
How to Improve Flexibility

Applying the Principle of Overload for Training Flexibility
Let us review the F.I.T.T. (frequency, intensity, time and type of activity) table to understand how to
apply the principle of overload to this component of physical fitness.
F I T T
FLEXIBILITY
30-60 Static and

STRETCHES
3-5 times per Until mild seconds per dynamic
week tension stretch stretches,
2-4 sets PNF5
5
PNF stretching – see Part 5 for more information about PNF stretching
The contents of the table remind us how much stretching activity is required to maintain current levels
of fitness and to prevent regression. Let us look at each block and go a bit deeper.
Frequency: Frequency depends on each person's goals. For a person who is simply maintaining
their good level of flexibility, three times a week would suffice. For someone else, they may need to
practice more often if their goal is to improve their level of flexibility, or if they are using stretching as
a technique for relaxation and stress management. (Stretching reduces muscular tension in the body
and enhances connection to breath, resulting in a calmer state).
Intensity: To improve flexibility, a position of discomfort, but not pain is the rule of thumb. Pay
close attention to the sensations in your body, breathe slowly and deeply, trying to relax yourself and
the muscles being stretched. You can visualize the elasticity of your muscles lengthening and tension
leaving your body as you exhale.
A method for evaluating the intensity of a stretch is illustrated here - below. Remember learning about
RPE (Rate of Perceived Exertion) in Chapter 8 Borg developed scales for stretching intensity as well.
Zone 1 Zone 2 Zone 3

Three Zones of No muscular tension Moderate to high level Very High level of
Muscular Tension of muscular tension muscular tension
No pain No pain Some pain
Borg’s scale 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
(Campell, (2005)) Minimal tension Maximal tension
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Chapter 10
Time: Total time of your stretching routine is variable depending on how many exercises you include.
Five to ten (5-10) minutes may be enough for maintaining good levels, but like everything in fitness, if
you really want to improve, you need to devote the time necessary. Total time may be 20-30 minutes,
three times (or more) per week to achieve improvements.
When stretching to improve flexibility using static stretches, each stretch is held longer than 30 seconds,
and do at least two sets for each exercise.
Types:
Stretching is an important part of fitness and sports training. Stretching can improve your flexibility,
reduce post-exercise muscle soreness, increase your sporting or exercise performance, reduce muscle
tension, minimize your risk of injury and help you relax. There are three main types of stretching, each
offering different benefits. Choose the right type of stretching according to whether you are warming
up, cooling down or just trying to improve your flexibility.
Three Types of Stretching

Here is an article from LiveStrong about different stretching techniques
STATIC vs DYNAMIC
Stretching for Flexibility
& Performance - Pros &
Cons
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Chapter 10
Static
Static stretches are positions that are held for a predetermined length of
time and can be classed as maintenance or developmental. Maintenance
stretches are held for 10 to 20 seconds and, as the name implies, are
designed to maintain your current level of flexibility. Developmental
stretches increase your flexibility and are held for 30 to 60 seconds or
longer. Static stretches include touching your toes while seated or pulling
your foot up to your butt while standing. Static stretches are usually relaxing
to perform and reduce your heart rate and body temperature. (DALE, 2013)
Dynamic
Dynamic stretches involve taking your muscles through

a large range of movement in a steady and rhythmical
fashion. Dynamic stretches prepare your muscles for exercise or
sports. Dynamic stretches include leg swings, arm circles, body
weight squats and lunges. Increase the range of movement used
for your dynamic stretches gradually over 12 to 15
repetitions. Dynamic stretches keep your heart rate
elevated and your muscles warm while also
mobilizing your joints.
Ballistic Stretches
For most general exercisers, the risk of injury associated with ballistic
stretches means that this type of exercise is best avoided. If, however, you
are involved in sports where ballistic stretches are the norm -- for example
kick boxing, soccer or gymnastics -- this type of
stretching is a necessary part of your training.
Ballistic stretches are similar to dynamic stretches
in that they involve big movements, but ballistic
stretches are performed much faster. High leg kicks
and bouncing during stretches are examples of
ballistic stretching. If you do use ballistic stretching, it is
important that your muscles are very warm to minimize your risk of injury.
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Chapter 10
General Stretching Guidelines

It is important to stretch your muscles only when they are warm. Cold muscles are less pliable and more
prone to injury. Warm up before stretching by performing some light but progressive cardio for five to 10
minutes; for example walk, jog and then run. Warm muscles stretch much more easily. If you are
stretching as part of your warm up, focus on the muscles that you are going to be using in your workout.
In your cool down, stretch any muscles that you have just exercised plus any that feel tight. Dynamic and
“controlled” ballistic stretches are best suited to your warm up and static stretches are best suited to your
cool down. The longer you hold a static stretch, the greater your flexibility improvements will be.
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Chapter 10
Stretch Reflexes and PNF Stretching

The Stretch Reflex, aka The Myotatic Reflex
Here is a bit of muscle physiology that is interesting to learn because it helps us to understand the
controversy about static versus ballistic stretching, as well as the logic and goals of the PNF
stretching technique.
There are two biological structures in your muscle fibers that act as feedback sensors, sending
information from the muscle to the brain. They are wired into the nervous system to respond by either
increasing or decreasing muscle tension. The first structure is called a muscle spindle and the other
structure is called the Golgi tendon organ. Both work to protect the body reflexively, meaning
unconsciously or not in our voluntary control.
When stretching, the muscle spindle senses the lengthening of the muscle and sends a message to
contract in order to prevent overstretching and protect the muscle from injury. The Golgi tendon
senses the speed of increased load, and if it reaches a danger point, sends a message to “let go” or
release tension. Both these reflexes serve to protect us from situations of tearing or
damaging a muscle.
Stretching (with straight legs) quickly toward your toes with a jabbing repetitive motion
is called “bouncing”. The speed of the bouncing-type movement causes the muscle
to go past its comfortable length and into the limit of the individual’s ROM (range of
motion). This triggers both the stretch reflexes causing the muscle to contract and
become very tense, resisting the lengthening desired.
PNF Stretching
PNF stretching is a lesser-known technique that is gaining popularity. It produces results faster than
the other types of stretching because it uses the innate functioning of the stretch reflex, hence its
name “PNF”, which stands for Proprioceptive Neuromuscular Facilitation. The muscle spindles and
Golgi tendon organs are called “proprioceptors.”
Knowing that speed and force trigger the stretch reflex to fire a signal to the brain and “tense up” the
muscle being stretched will help you to remember to go slowly into your stretch, to stay there longer
than 30 seconds, and to gradually increase the tension, exhaling to relax further as you hold the
position slightly longer (this is a static stretch example).
PNF style stretching uses a different tactic to “trick” the receptors into permitting the muscle to
lengthen. The first step is contracting (usually isometric) the chosen muscle for 6-10 seconds in the
same angle (or very close to it) as the limit, or ROM for that joint. Immediately following the
contraction, the person exhales, releases the tension, and the muscle is stretched to its tolerable
limit again, this time with some outside pressure (either a strap, a stretching band, a partner or their
own hands to push) gently and always with the permission and within the control of the individual.
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Chapter 10
An Example of Partner Assisted PNF Stretching
In his article called Partner Assisted PNF Stretches, Travis Guesnon warns against doing this type
of stretching before your sport. It is not recommended before the activity as the risk of injury would
be elevated. (Guesnon, 2015)
It is, however, the best way to increase flexibility fast when stretching after a workout.
Here is how:
Hamstrings
1 .Lie down on your back, with both legs extended and bring one up in the
air. You can either keep the other leg flat on the mat or bend it slightly.
2. Have your partner kneel down on one knee with his other leg posted
and place your calf against his shoulder. The two of you work together to
find your current ROM by your partner gently pushing your leg forward
until you feel tension.
3. Contract your muscle by pressing your leg in the opposite
direction for 6-10 seconds against your partner’s shoulder,
then gently relax.
4. Your partner will then assist by gently pushing slightly
further to increase the ROM until tension is once again felt.
Upon reaching this tension hold the position for 30 seconds.
5. At the conclusion of the 30 seconds, repeat steps 3 and 4
for three to five times, then change legs and repeat the
process on the other side. (Guesnon, 2015)
Tip: While doing the stretch keep your pelvis down. It’s common to want to lift your pelvis up and take
your hips and glutes away from the floor.
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Chapter 10
Sample of a Static Stretching Routine (by Cindy Cook)

The Kitchen Sink Workout – a stretching routine that is simple to do at home
For all of
these
stretches,
first assume the position
indicated by the drawing if
you can easily do so.
Second, notice how

Calf muscle Front thigh muscles
(quadriceps) stretched you feel in that
(gastrocnemius)
muscle or in that muscle
group, and adjust yourself
accordingly.
If you feel nothing,

exaggerate the position a
little more and see how you
feel.
Deep calf muscle Back thigh muscles Remember the ZONES on

(soleus) (hamstrings) page 4 of this chapter
Start by holding for about

10 seconds. Repeat a
second time, holding
slightly farther and for
longer. Work up to 30
seconds at least. Relax
and enjoy your stretching
Chest, buttocks and Shoulders and back
back of leg muscles (deltoids, latissimus dorsi, exercises.
(pectorals, gluteals and quadratus lumborum)
hamstrings) TOTAL TIME:
14 exercises (counting
right and left sides) X 30
seconds = approximately 7
to 10 minutes.
Hip flexor muscle Sides, back and hips

(iliopsoas) (oblique abdominals, latissimus
dorsi, quadratus lumborum)
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Chapter 10
Get Active!
Below are a few pages you can select in order to easily connect to videos for
guidance and inspiration:
 How to stretch when you’ve been too long at your desk.
 Slide show with a great series of basic stretches from the Mayo Clinic
How to do a Half Pigeon pose/Yoga by: Howcast
 Bent leg hamstring stretch reflex (es) by: Kit Laughlin
 Hip Adductor/Groin Stretch - Active Isolated Stretching by: Arsh Williams
 Calf stretch (includes soleus) on a curb by: Expert Village
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Chapter 10
Summary
We defined flexibility as the ability to move body parts at the joints through a full range of
motion.
We listed some of the benefits of having good flexibility, which are: a healthier back, better
posture, ease of motion, lower risk of injuries and better balance.
We learned that there are flexibility tests and norms available to help us measure the flexibility
levels of different body parts.
We reviewed the overload principle from chapter 6, and applied the same concepts of
frequency, intensity, time and type (F.I.T.T.) to the fitness component of flexibility. We learned
about the different types of stretching and their benefits.
We learned that we should:
 Practice stretching for flexibility activities at least three times per week
 Use controlled ballistic or controlled dynamic stretching in warm-ups to prepare for activity
 Use static, progressive, contract-release, PNF stretching when muscles are warm
 Hold stretches for at least 30 seconds or more to increase flexibility
 Practice stretching for flexibility after the workout or game, not before
 Perform 2-4 sets of each stretching exercise
 Use 8 to 12 different exercises and aim to stretch all major muscle groups
We learned that there are sensors in our muscles that protect us from injury, but limit our
stretching practice. We learned that we can “trick” the contraction reflex by using a slow speed,
relaxed attitude and with the PNF stretching method.
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Chapter 10
Review Questions
1. What is the difference between preparatory (before a workout) stretching and stretching for
flexibility?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
2. What is the purpose of ballistic and dynamic stretching?
______________________________________________________________________________
______________________________________________________________________________
3. How does understanding the different stretch reflexes influence the way we stretch now?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4. Is it a good idea to stretch as intensely as you can to improve?
______________________________________________________________________________
______________________________________________________________________________
5. Match the following stretching images to the name of the main muscle or muscle group stretched.
Write a letter beside each diagram.
B. Pectorals,
A. Quadriceps Gluteals and
Hamstrings
D. Deltoids,
C. Iliopsoas
Latissimus dorsi
E. Gastrocnemius F. Soleus
H. Oblique
G. Hamstrings abdominals,
Latissimus dorsi
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Chapter 10
Bibliography
A Special Health Report from Harvard Medical School. (2017, 06 29). Benefits of flexibility exercises.
Retrieved from Harvard Medical Publication: http://www.health.harvard.edu/staying-
healthy/benefits-of-flexibility-exercises
Campell, Y. ( (2005)). Os qui craquent: danger pour les articulations? Bougez: bulletin de l’institut de
kinésiololgie du Québec, vol. 1, no. 4, p. 1.
DALE, P. (2013, 10 16). What Are Three Different Types of Stretches? Retrieved from Livestrong.com:
http://www.livestrong.com/article/345846-what-are-three-different-types-of-stretches/
Guesnon, T. (2015, 07 22). Partner Assisted PNF Stretches. Retrieved from Jiu-Jitsu magazine:
http://jiujitsumag.com/partner-assisted-pnf-stretches/
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Chapter 11 Improving Posture
1. Identify the Benefits of Good Posture
2. Evaluate Your Standing Posture
3. Common Postural Patterns and Solutions to Optimize
Your Postural Habits
4. Corrective Exercises to Improve Posture
5. Summary
When addressing the concept of posture, we are referring to the way our body is positioned in space
and how we move. As a student, you may be required to sit for hours, maintaining seated positions as
you work through your college degree. Some of you may experience fatigue or muscle pain due to poor
postural habits. This chapter will explore concepts linked to posture, and how the way we move and
position ourselves can lead to positive benefits or negative consequences on our overall health.
Identify the Benefits of Good Posture

As you know, the body is made of flesh, bone, muscles, organs and other living tissue. The main
function of muscles is to allow movement and to perform daily tasks. Another important function of
muscles is stabilizing the body’s joints to ensure that passive structures (such as ligaments, cartilage,
bursae) are protected from excessive wear and tear. If muscle tension is properly balanced around the
joints, the risk of developing joint problems and pain is lower. On the other hand, if some muscles
become weaker or stronger due to improper posture, an increased risk of developing muscle tension,
weakness and pain may develop.
Let’s look at the example

of a person wearing a
shoulder bag or purse
This fellow carries his backpack on his left shoulder every day. By doing so, some of his left arm and
shoulder muscles are contracted, whereas the muscles on the right side are not. Over time, a muscular
imbalance will develop because his left side always carries the load, resulting in poor posture and an
increased risk of pain.
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Chapter 11:
The proper function of the vertebral column

Let’s look at this video
Anatomy of the vertebral
column
 What are the two functions of the vertebrae of the spine?

o Protect the vital organs
o Support the muscles
o House the spinal cord
o Support the upper body weight
 What are the two roles of the intervertebral discs?
o Allow movement and flexibility of the spine
o House the spinal cord
o Offer support to ligaments
o Offer shock absorption
 Name potential problems that may occur when the structures
related to the spine (such as intervertebral discs, ligaments and
cartilage) are not able to function properly because of aging or
poor posture.
o Compression of the nerves
o Damage and tear of intervertebral discs
o Development of early arthrosis
o All of the above
Let’s pay attention to the vertebral column in the picture to

the right.
If you look closely, you will notice naturally occurring curves

in each of the four spinal segments. The way each of the
vertebra is positioned ensures that movement of the spine is
fluid and that shock absorption is optimal. Having proper
posture helps to maintain these curves, therefore promoting
better spinal health and longevity.
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Chapter 11:
The benefits of proper postural habits VS consequences of poor postural habits

Benefits Consequences
More energy and effectiveness when More fatigue and less
performing activities (muscles effectiveness when performing
coordinate efficiently and optimally) activities (inefficient muscular
coordination)
Decreased risk of suffering from chronic Increased risk of suffering from

pain, muscle stiffness and injury chronic pain, muscle stiffness and
injury
Optimal functioning of the vertebral Increased risks of spinal injury

column (health of structure, (compression and damage of discs
maintenance of spinal curves, optimal and nerves)
nerve conduction)
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Chapter 11:
Evaluate Your Standing Posture

Plumb line
To evaluate your posture, you may use a mirror or ask a friend to take
a picture of you standing in a neutral position. The most efficient way
to evaluate your posture is for someone to observe you and perform a
visual assessment. The observer needs vertical and horizontal cues to
help them identify postural information while you maintain your neutral
stance a set distance away. Typically, a complete postural evaluation
is performed of the frontal, lateral (side) and posterior views. Colourful
stickers carefully placed at certain bony landmarks may be helpful. A
plumb line* may be used to help evaluate some key elements.
A plumb line is a string with a weight attached at the bottom that is dangled to create a straight
vertical line with gravity. It is a typical reference used during postural evaluations
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Chapter 11:
Posture analysis sheet
Consulting the numbers on the images of the previous page, evaluate a peer’s posture on the
following aspects:
Frontal view Subject’s name:_________________________
Shoulders (left vs right) - Are they at

the same level? Is one higher?
Hips (left vs right) - Are they at the

same level? Is one higher?
Knees (left vs right) - Are they at the

same level? Are they facing the
same direction?
Shoulder rotation - Are hands facing
inward, forward or outward?
Compare left/right
Hip rotation - Are feet facing inward,
forward or outward? Compare
left/right
Lateral view (use right side)
Position of head vs shoulder - Is ear

is in front, behind or on top of
shoulder?
Position of shoulder vs hips - Is

middle of the shoulder in front,
behind or on top of hip?
Position of hips vs heels - Is hip in
front, behind or on top of heel?
Angle of knee joint - Is the knee

slightly bent, fully extended
(straight) or hyperextended?
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Chapter 11:
Common Postural Patterns and Solutions to Optimize Your

Postural Habits
Using the results of the previous section, you can determine whether you have optimal standing
posture or not. Of course, this evaluation does not replace any professional or medical assessment or
recommendation.
The following are the most common postural habits that can be detrimental over time:
Postural habit and solutions Image
One shoulder is higher than the other:

May be caused by a stronger or stiffer dominant
side, using one side more than the other, or daily
habits such as carrying a bag always on the same
shoulder.
Solution: Be cautious of which side is higher/lower.

Keep shoulders at an equal level and try to use both
sides equally. Regularly relax (drop) both shoulders.
Use single side exercises when training upper body
(dumbbells) and stretch muscles equally on both
sides.
One hip is higher than the other is (may

be accompanied by one knee higher or lower): May
be caused by standing habits such as habitually
transferring more weight on the dominant side
(called a hip drop), or morphological reasons such
as one leg longer than the other.
Solution: If you suspect morphological causes,

consult an orthopedist or osteopath. Orthotics in
your shoes may help. Try to balance weight equally
on both hips. Avoid sitting with legs crossed. Use
single side exercises to train both legs
independently and stretch muscles on both sides.
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Chapter 11:
Shoulders are internally rotated (hands face inward):

May be caused by overly strong chest muscles (compared to
back muscles), or typical slouching postures (kyphosis) that
pull the shoulders forward.
Solution: Exercise back muscles (rhomboids, latissimus dorsi,

shoulder external rotators) to help regain muscular balance.
Stretch pectoral and deltoid muscles (chest and shoulders)
often. When studying, take regular breaks and adopt an open
and neutral position (rotate shoulders and hands externally,
open chest).
Hips are externally rotated (feet face outward): May be

caused by dance/sport specific training, or this position feeling
more stable than a neutral stance (wider base of support).
Solution: Be aware of this alignment. Try to place your feet in

a more neutral position when standing. Strengthen the inner
hip muscles (adductors) and stretch the outer hip muscles
(abductors).
Head is moved forward: This is called forward head

posture and is very common due to activities that encourage
the eyes to project forward, such as driving, reading and
looking at a screen. May also result from a stress response
(shoulders rise, head moves forward and muscles stiffen).
Solution: Adjust your workspace so that computer screen

height corresponds with eye level. Take care of ocular health
(you may need glasses if your vision is not optimal). In daily
life, practice awareness and bring your skull on top of your
spine. Perform a posterior translation of your head (chin to
throat). Stretch tense shoulder and neck muscles and take
frequent computer breaks.
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Chapter 11:
Torso is moved forward:

May be caused by leaning weight forward toward the toes,
often due to pregnancy or excessive weight in the abdominal
region, can lead to tight lower back muscles.
Solution: Shift weight back toward the heels and arches of
the feet to be equally balanced. When seated, sit tall and
maintain the neutral curve of the lower back. Strengthening
hamstrings and stretching psoas/quadriceps muscles will
help return postural balance.
Torso is moved backward

(often paired with hips moved forward and extended knees):
May be caused by carrying a heavy backpack, especially

with long straps. Leads to tight lower back muscles,
increased arching and compression of the lumbar spine,
and stretched abdominal muscles.
Solution: Shift weight forward to balance hips and
shoulders equally over the feet. Attempt to stand tall. Pull
belly button in slightly. When seated, maintain neutral
spine with shoulders over hips.
Knees are hyperextended

(often paired with hips moved forward and shoulders moved
backward):
Sometimes referred to as “locking” the knees. May be

caused by hyper mobile knee joints, can lead to
weakened knees and hamstring muscles.
Solution: Be aware of knee joints while standing and try
to maintain a slight bend in the knees. Realign hips over
heels and shoulders over hips to improve stabilisation
and return to neutral. When seated, can use a small
structure to help keep knees at a comfortable angle.
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Chapter 11:
The three common postural deviations
Scoliosis: This is caused by a lateral deviation of

the spine (may be multiple or single). Often it is
congenital (the person is born with it). Depending on
the degree of scoliosis, it can cause serious
problems such as pain and inflammation. Consulting
an orthopaedic doctor is essential if suffering from
this condition. In some cases, a brace may be
prescribed. During exercise, it is critical to pay
attention to proper form and to avoid high impact and
load exercises.
Kyphosis: This is characterized by an

exaggerated posterior rounding of the spine (can
occur in cervical, thoracic and lumbar regions). It can
be due to the aging process (the intervertebral discs
erode over time causing changes in vertebral shape
and structure) and poor postural habits. It can
increase the risk of developing vertebral arthrosis.
The best solution is to prevent it by practicing proper

posture daily and regular exercise. Adopting a
straight and neutral posture (maintaining your head,
shoulders and back aligned) will help prevent this
imbalance.
Lordosis (Hyper-lordosis): This is

characterized by an increased forward curve of the
spine (usually the lumbar region, letter A in photo).
Faulty postural habits such as hyperextending or
locking the knees (letter B in photo), poor weight
transfer, or weak abdominal muscles can cause this.
This posture can lead to injury of nerves and

vertebral structures. Solutions include adjusting
posture to a neutral alignment, transferring weight
correctly, strengthening the abdominal muscles,
stretching the lumbar region, and unlocking the knee
joints.
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Chapter 11:
More tips regarding postural habits
Backpacks vs shoulder bags: Choosing a

proper backpack will lead to better weight
distribution and less muscular effort. Place the bag
on both shoulders and pull the straps shorter until
the weight of the bag is above your hips.
If you have a shoulder bag or purse, try switching

shoulders from time to time. When shopping,
balance the weight in several bags if possible. Focus
on correct posture (neutral spine) especially when
lifting heavy objects.
Sitting down to work: There are so many

possible ways to sit down and so many different
types of desks and chairs!
Maintain neutral spine as much as possible, which

means head balanced above spine, shoulders over
hips, sitting equally on both sit bones to maintain the
lumbar curve, and preferably not leaning on the back
of the chair. Chair, table and computer height should
be optimized to fit with body size, thus elbows bent
and eyes at screen level. When you sense fatigue,
please stand up, stretch and move around!
Choosing the right workplace: As this

picture demonstrates, there are several points to
consider when sitting at a desk. Choose an
adjustable chair and the proper desk height that
allows optimal joint angles. The elbow, ankle, knee
and hip joints should be at an angle of 90 to 120
degrees. This means not completely bent or straight.
The screen height and distance should be adjusted
so that the head floats on top of the spine with the
eyes at the correct level, avoiding forward head
posture. The desk height should allow some
extension in the elbows and relaxed shoulders.
Lastly, the best sitting posture requires getting up
regularly in order to walk and stretch tense muscles
(once every 30 to 60 minutes at least).
152 | P a g e
Chapter 11:
High heels: While high heels allow women to

appear taller and sexier, they cause body weight to
shift forward. This places too much weight on the
toes, which creates muscular imbalance. Over time,
this results in improper posture, joint and muscle
pain, and potential for back injury. Avoid wearing
high heels for a long time and choose appropriate
shoes for all (physical) activities and walking.
Physical exercise: Physical exercise certainly

helps to maintain healthy muscles and joints.
However, it is crucial to respect your limits and the
training principles (refer to chapter 6) to reduce
injury risk. A physical activity plan can include
exercises that train postural muscles. Always
practice correct form when exercising. Mastering the
proper technique for the squat, the abdominal plank,
and all weight lifting exercises will help you remain
strong, flexible and enduring.
Stretching tense muscles: Being aware of

your posture will help you become aware of any
tension in your body. Choose the right flexibility
exercises (refer to chapter 10) in order to release
tension in the muscles. Make time to relax (refer to
chapter 4) in order to decrease muscle tension.
153 | P a g e
Chapter 11:
Corrective Exercises to Improve Posture

Since most of us lead a sedentary life, we do a lot of sitting (hips flexed). We also do a lot of working
at a desk (leaning forward) and typing or writing (arms and shoulders forward). These long hours of
concentrated mental efforts occupy our minds so much that we ignore our body’s signals of tension
and fatigue. Over time, muscles can actually change in length by shortening, causing changes in the
movement patterns of the person and setting off a chain of events that ultimately results in pain and
dysfunction.
The shortening of the psoas or hip flexor muscle, results in forward tilting of the pelvis and an
exaggerated low back curve. This gives rise to back pain in the lumbar (low back area) Stretching
the hip flexor muscles, lower back and strengthening the abdominal area (core muscles) will help.
Problem Muscle(s) to stretch Muscle(s) to

strengthen
Hip flexor stretch Beginner side plank
Too much
sitting and
tight hip
flexors and
hamstrings
Low back stretch Face-down plank
154 | P a g e
Chapter 11:
Overworking the chest (too much bench, chest flies and push-ups) combined with insufficient pulling
activities (to balance the tension in the back muscles) can cause this hunched upper back look. To
counter this effect, stretch the chest and tighten the back with pulling outwards and twisting outward (see
images below)
Too much work in front (tightening Pull back
pectorals, overstretching back (with raised shoulders)
muscles) and not enough pulling… or rotate outwards
Stretch chest Rhomboids
The forward head poke, especially combined with tight shoulders due to working under stressful feelings,
can lead to stiff neck muscles and headaches. To correct for this classic imbalance, tighten the back of
the neck by pulling inward and count to 10. Repeat for three or four sets a few times per day.
155 | P a g e
Chapter 11:
Too much
peering
forward to
the
computer
screen or
bent to read
phone
texts….
Summary
This chapter presents the functions of the vertebral column and why it is
important to adopt proper postural habits. We learned that in everyday life, at
work, leisure, and during physical activity, the way we position our body
influences our joints’ health, even if we don’t feel it now.
Although it is not easy make changes, it is possible to include small adjustments

in our postural habits on a daily basis. Use SMART goals and build self-
awareness to make gradual improvements.
Ask a fitness professional to help ensure you practice correct posture and
technique while exercising and always respect your limits. Be aware of what
you can and should not do. By doing so, you increase your chances of having
a healthy spine and lasting quality of life.
156 | P a g e
Chapter 12 Choosing Appropriate Physical Activities
1. Factors That Influence Physical Activity Choice

2. Personal Factors and Choices of Physical Activities
3. Rules to Follow When Practicing a Physical Activity
4. Personal Reflection Exercise
5. Summary
6. Read More
In previous chapters, we established the relationship between your lifestyle and health.
You know that physical activity influences your health and will influence your fitness
levels.
Some of you are already physically active and have no plan to stop, since the benefits
are clear in your mind.
Some of you may be less physically active, but are interested in increasing your level
of physical activity. You may need help to overcome any obstacles in order to achieve
greater benefits.
Some of you may be physically inactive and not interested in changing whatsoever.
This chapter is intended to help you identify whether you should be more active or not,
and if you are ready to change for the best.
157 | P a g e
Chapter 12:
Factors That Influence Physical Activity Choice

We should choose our physical activities carefully. Very often
people decide to increase their physical activity level without really
knowing why, not having a goal, or due to peer pressure to change.
Sometimes people choose activities that are inappropriate for their
health or fitness condition and could increase their risk of injury.
Also, some people commit to activities without knowing if they are
really ready to commit and end up losing motivation and giving up
(refer to stages of change, (chapter 1). This can lead to frustration
and losing interest in physical activity over time. The following are
factors to take into consideration when choosing a physical activity.
Motivation
Many people who do not practice physical activity on a regular basis

mention that they do not have enough time to be active. We all have
the same 24 hours in a day. Some people mention that they have
other priorities in life, such as hobbies, work, school or family. Those
who believe that regular physical activity is very important will make
the time required and give it higher priority compared to other
activities. To practice regularly and faithfully requires a certain level
of motivation to maintain efforts.
For some, motivation is intrinsic, meaning the source is from inside of them. Intrinsically
motivated people enjoy the activity and nobody needs to encourage them to do it. They
see and feel the benefits, wish to be active and for some, it is a basic need.
For others, motivation is extrinsic, meaning the source is from outside of them. In this
situation, a person may not really enjoy practicing physical activities, but wishes to
make changes in their life. They have reasons other than pleasure to be active, such
as improving their health condition or peer pressure.
It is certain that intrinsic motivation will lead to greater persistence for most, but for
others, extrinsic motivation will help boost motivation and perseverance. Over time, this
type of motivation can become intrinsic.
158 | P a g e
Chapter 12:
Abilities
Physical activity practice is not without risk. Although it is associated with

many health benefits, you can get injured if you do not choose the right activity
or level of intensity. However, fitness level or health should not be obstacles to
practicing physical activity.
When selecting a physical activity, you must ask yourself whether you are capable of
practicing it properly. Some activities require a great amount of strength, flexibility, or
cardiovascular endurance. Other activities put a lot of stress on the joints or are at higher risk
for injury.
If you have asthma, a chronic joint or muscle condition, diabetes or any other specific
condition, you want to make sure the activity respects your limits. If you are physically unfit,
choose an activity that allows you to start at your own pace. If you are physically fit and
healthy, then a greater variety of activities may be available to you.
Needs (benefits)
When considering your fitness level and fitness components, ask yourself
what you would gain from choosing a specific physical activity. You may
wish to improve your cardiovascular fitness, your muscle endurance or
strength, your flexibility or body composition. Since you know that specific
activities result in improvements in these specific fitness components, then you know which
activities benefit your needs and you will be able to set SMART goals accordingly.
Preferences
Everyone is different and has personal preferences in life regarding many
things. Physical activities are no exception. You may have experienced many
different types of physical activities and already know what type you prefer. Ask
yourself whether you will get pleasure when practicing a specific type of activity or
not. Pleasure is the number one motivator in physical activity practice.
Availabilities
A common mistake some people make when choosing a physical activity is
not considering their schedule and availability. The most common obstacle
for a student is lack of time with all the study, work and other activities planned
in a busy schedule. Finding time for physical activity can be challenging.
Remember that you do not need to perform long-duration exercise in order to gain benefits.
Sometimes, shorter duration and higher intensity exercise can bring significant results. Take
the time to look at your schedule. Identify at least three (3) time slots where physical activity
practice is possible, and reserve at least 30 minutes before and 30 minutes after to ensure
you can prepare and recover from your activity. Also, does your activity require extra time
before or after, for example for travel, equipment, eating?
159 | P a g e
Chapter 12:
Personal Factors and Choices of Physical Activities

Read the following statements. Determine which activities would be the best for your
current situation.
Motivation
Situation Solution
I feel like being If it is a need, it is the best motivation (intrinsic). Find the activities you
physically active enjoy doing, according to your preferences.
is a basic need for Activity choices: ___________________________________
me.
__________________________________________________
I need to see Refer to your needs or preferences to guide you in choosing a specific
results on my activity that will ensure your success in reaching that specific goal.
body to be Activity choices: ___________________________________
motivated.
__________________________________________________
I need to challenge Think of activities that offer you continuous physical improvements that
myself or others. allow you to keep learning or to gradually increase your performance. Find
friends or partners that can challenge you and allow you to compete
according to your level.
Activity choices: ___________________________________
__________________________________________________
I feel more Numerous group activities are offered indoors or outdoors, with or without
motivated when a small fee. Search for activities on sports and recreation association
more people are websites, visit community centers and parks in your neighborhood, or
involved. invite friends or family members to be active with you. Invite them to join
in your fitness goals.
__________________________________________________
My current health This can be intrinsic or extrinsic motivation. If you are truly dedicated to
or fitness level is your health and fitness, you will make room for health-promoting activities.
low. I wish to If your doctor or someone has told you to be more active, it may not be
improve it, but am very motivating at first, but focus on the benefits you will receive. To avoid
afraid to injure injury risk, respect the rules, etiquette and technique of your chosen
myself. activity, and your current level of fitness. Refer to the abilities section to
guide your choice.
__________________________________________________
I don’t know how This book is for you! Set SMART goals, respect the training principles and
to start. I am too start slowly. Choose an activity that will respect your personal style and
shy or lazy. speed. Some people prefer individual activities that require less effort. If
you are too lazy, ask yourself if it is the right time to make a change and if
you are ready to commit (refer to chapter 2 – stages of change).
__________________________________________________
Abilities
160 | P a g e
Chapter 12:
Situation Solution
I currently do not You are able to choose any activity that will suit your motivation, needs,
have any preferences and time availabilities. Make sure to choose the appropriate
significant health activity for you and always respect the rules and guidelines to reduce injury
issues or physical risk.
limitations and am Activity choices: ___________________________________
at an average or
good fitness level. __________________________________________________
I currently do not Be careful to adapt the overload of your activity to your current fitness level
have any in order to reduce injury risk and to remain motivated. Respect your limits
significant health and find an activity that allows you to gradually increase your level safely.
issues or physical
limitations, but am Activity choices: ___________________________________
at a poor fitness
level. __________________________________________________
I have some Whether you are physically fit or not, if you have a health condition that
significant health may be aggravated by activity, consult your doctor before increasing your
issues intensity. In most cases, health issues are not a barrier to physical activity,
Ex: chronic pain but activities should be chosen carefully to ensure a safe start and a
or injury, gradual progression.
conditions such
as asthma, Activity choices: ___________________________________
anaemia, diabetes,
etc. __________________________________________________
161 | P a g e
Chapter 12:
Needs (benefits)
Situation Solution
I know which If you are aware of your strengths and weaknesses (ref. chapter X), refer
aspect of my to chapters 7 to 10 to select the proper activities that will allow you to
fitness I need to improve the aspects you choose.
improve (body
composition, Activity choices: ___________________________________
cardiovascular
__________________________________________________
endurance,
muscle strength
and endurance,
flexibility).
I need to improve You may feel the need to improve your health due to the condition of an
my physical health injury or illness or improve a specific body part or area. Some activities
status. may not be recommended (see abilities), whereas others may help
reinforce specific muscles, or benefit your heart, metabolism and immune
system. Adapt the intensity of your activity and refer to a health
professional if needed.

__________________________________________________
I wish to gain the While exercising, you are focused on the activity and this provides stress
mental and relief. Choosing an activity you like (see preferences) ensures you will
emotional benefits have fun, therefore gaining these mental and emotional benefits. For
of physical some, higher intensity activities (sports, cardio) will induce a rush of
activity, such as euphoria and promote better sleep due to fatigue. For others, calmer
stress relief, activities (yoga, stretching) provide relaxation and time to breathe. Choose
enhanced mood, an activity that corresponds with how you wish to feel.
sleep,
concentration and Activity choices: ___________________________________
self-esteem.
__________________________________________________
162 | P a g e
Chapter 12:
Preferences
Situation Solution
I prefer to practice There is a wide variety of individual activities such as walking, jogging,
individual cycling, swimming, skating, rollerblading, skiing, snowshoeing, hiking,
activities. cardio, muscle training or yoga at home or at a gym, and many more.

__________________________________________________
I prefer to There is a wide variety of group activities such as group fitness classes at
participate in the gym (cardio, strength training, dance and more), sports (soccer,
group or social basketball, volleyball, football, hockey, racket sports) or any activity from
activities. the previous solution done with friends.

__________________________________________________
I prefer to do Go outside to walk/jog or cycle in the city or on paths, hike or rock climb a
activities mountain, skate, ski or snowshoe in winter, swim, kayak, canoe or
outdoors. windsurf in summer. Each season offers many choices to be active
outdoors.

__________________________________________________
I prefer to stay at With equipment (weights, cardiovascular training machines) or with your
home. body weight, you can perform exercises at home. There is a huge
selection of DVDs or videos you can find online to follow for many activity
preferences.

__________________________________________________
I like to perform All cardiovascular exercises can be practiced at higher intensities, such as
high intensity dancing, running, cycling, stair climbing, etc. High intensity interval training
exercises. (HIIT) is very popular. Some events, challenges (races) and many sports,
at a competitive level, offer high intensities. Always ensure you are
physically ready for the challenge.

_________________________________________________
I prefer creative Dance (all styles), gymnastics and figure skating offer great opportunity to
activities. express creativity. Martial arts, tai chi and some yoga styles allow to
develop this aspect as well.

__________________________________________________
163 | P a g e
Chapter 12:
Availabilities
Situation Solution
I have less than 30 Choose activities that do not require much preparation or transportation.
minutes a day to Some can be done at home or nearby. Maybe there are options available
dedicate to at your school or place of work. Integrate physical activity into daily tasks
physical activity. such as taking the stairs, walking or carrying groceries.
__________________________________________________
I have around 30 If you have more than 30 minutes, you can engage in longer activities.
to 60 minutes a There are sports, group or individual activities that last 45-60 minutes. You
day to dedicate to can find interesting activities at a gym, studio or recreation center.
physical activity.
__________________________________________________
I have more than Depending on whether you are aiming for a one hour or a full day activity,
one hour a day to there are many sports and activities that you can practice for this duration.
dedicate to Make sure to prepare properly and that your fitness level is ready for longer
physical activity. duration activities in order not to get injured.
__________________________________________________
164 | P a g e
Chapter 12:
Rules to Follow When Practicing a Physical Activity

Once you have selected the activity that suits your motivational factors, your
abilities, needs, preferences and time availabilities, you have reached the next step
toward your journey to being active. Are you ready both physically and mentally?
Let’s find out!
Are you physically and mentally ready?

Depending on the requirements of the activity you intend to practice, you need to
warm-up properly. Like the term implies, to warm-up means to increase the
temperature of the body, allowing the structures and organs (tendons, muscles,
heart, lungs) to be prepared for the exercise. In other words, warming up tells your
brain (nervous system) and body that some effort is coming and they need to be
ready.
A proper warm-up increases your heart rate and activates your energy systems
(refer to chapter 8), delivering more oxygen throughout your body.
It also allows you to prepare mentally for the activity. It puts you in a state of mind
that promotes focus toward the activity that is coming. Having both physical and
mental readiness reduces risk of injury during the effort.
A good warm-up session lasts around 10 to 15 minutes depending on the duration

and intensity of your activity session. If your activity requires high intensity, your
body needs a longer warm-up. A typical warm-up often includes a sequence of
dynamic stretches and light cardiovascular type movements.
Does your activity require specific clothes or gear? If your activity puts you at injury risk or
includes any form of impact, some protective gear is advised; for example: helmet, boots,
glasses, and wrist or knee pads. Also, choosing the right footwear for your activity is
crucial. If going for a little walk, comfortable shoes are recommended; but going for a
longer walk requires shoes that will adapt to the terrain. Mountain hiking requires boots or
shoes that stabilise your ankles since the terrain is uneven. Running or jogging requires
shoes that stabilise your foot and absorb some of the impact. Playing sports such as
basketball, tennis, badminton or soccer requires a more specific type of shoe since lateral
stabilisation is needed. Before playing a sport or practicing an activity, read more on the
subject and equip yourself properly.
165 | P a g e
Chapter 12:
Have you checked the weather? Is it hot, cold, rainy, windy or sunny? It is important to
always consider the weather. Here are a few tips regarding preparation for all kinds of
weather.
Hot and sunny day

 Wear light clothes (light colour, breathable
fabric), sun screen and sunglasses.
 Drink water more frequently (to reduce risk
of heat stroke and dehydration).
 Take breaks and avoid high intensity or long
duration exercise if temperature is extreme.
Choose morning or evening when
temperature is cooler.
 Watch weather forecast to know the humidity
level (humidex factor). The higher the
humidity level, the more difficult it is for the
body to perform activities.
Rainy and/or windy day
 Wear protective clothes (windbreaker or rain
gear – jacket, pants, boots, and umbrella).
 Consider bringing spare clothes to change
into after your activity. If it is both rainy and
windy, prepare to get wet!
Cold day (with or without snow/wind)

 If it is cold, wear warm clothes in layers.
 The multiple layer principle: base layer
(technical clothes that permit sweat to
evacuate), thermal layer
(synthetic/wool/polar clothing to maintain
body heat), insulation layer (shell,
windbreaker to protect from the elements if it
is snowy/windy).
 Protect sensitive areas (head, hands, feet,
neck, and face) with the appropriate gear.
 Watch weather forecast to check for a wind
chill factor. The higher the winds, the colder it
feels. Sometimes the temperature is extremely
low and unless you wear the appropriate
clothes, avoid going out for long durations.
166 | P a g e
Chapter 12:
You are now ready to start your activity!
When your activity is done…

When you have completed your activity, it is recommended to perform a cool-down. Like
the warm-up, a cool-down means to decrease the temperature of your body. After a
physical effort, it is important to lower your heart rate gradually and to not stop suddenly.
Take some time to walk at a slower pace and perform light movements that will help
calm your muscles, recover from the effort and feel more relaxed. Since your body
temperature is higher after exercise, it is the best time to practice stretching in order to
improve your flexibility (ref. chapter 10).
167 | P a g e
Chapter 12:
Personal Reflection Exercise

Regarding the practice of physical activity, identify the factors that encourage you
and contrast them with the barriers or reasons that discourage you. Include
internal factors as well, such as your level of willingness to try new activities or
change anything in your health habits.
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
168 | P a g e
Chapter 12:
Summary
After reading this chapter, we are able to clearly identify the factors that will influence
your choice of physical activity and ultimately, how active your life will be.
Motivation seems to be the number one factor that will ensure your physical activity
practice, for a person who is intrinsically motivated will find ways to be active no matter
the obstacles that happen to be in the way. It takes time to develop such a motivation.
This is why a person should take time to analyse all aids and obstacles to their physical
activity practice.
There are many elements to consider before starting your physical activity. Throughout
this book, we have presented how to improve your overall health throughout healthy
lifestyle, as well as your fitness components, to respect training principles and to set
SMART goals.
We might have repeated several times that it takes time and dedication to change
lifestyle habits and to achieve your personal goals. Having fun in the process and
learning more about yourself can greatly help you succeed. Fun is the number one
motivation factor in any situation. Try choosing an activity that you will enjoy before
trying to reach a difficult goal. Like a person who tries to quit smoking, you may fall back
to your old habits over time. However, you will remember how to get back on your feet
and in shape.
We wish you success in your journey to change your health and fitness for the best!
Read More
Weather radar
https://weather.gc.ca/radar/index_e.html?id=WMN:
Choosing the right shoe
http://www.aofas.org/footcaremd/how-to/footwear/Pages/Selecting-Athletic-Shoes.aspx :
169 | P a g e

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Chapter 1: Benefits of Physical Activity _____________________________________________ 5

Chapter 2: Your Health and Your Habits ____________________________________________ 14

Chapter 3: Healthy Eating Habits __________________________________________________ 26

Chapter 4: Sleep Deficiency and Excess Stress ______________________________________ 39

Chapter 6: Fitness Components and the Principles of Training _________________________ 80

Chapter 7: Energy Balance and Body Composition ___________________________________ 90

Chapter 8: Improving Cardiovascular Endurance ____________________________________ 98

Chapter 10: Improving Flexibility _________________________________________________ 129

Review Questions _____________________________________________________________ 141

Chapter 11: Improving Posture ___________________________________________________ 143

Chapter 12: Choosing Appropriate Physical Activities _______________________________ 157

Chapter 1 Benefits of Physical Activity

Physical wellness: is the proper functioning of your

Intellectual wellness: is your capacity to learn,

Emotional wellness: is your capacity to live and

Social wellness: is your capacity to have positive and

Spiritual wellness: is to embrace a clear set of guiding

Environmental wellness: is your ongoing

How are you doing on each of these dimensions?

1. Which aspect of wellness do you think most

Lifestyle habits is a term that refers to repeated behaviours. Sometimes, we gradually

With modern technologies revolutionizing communication, ways of working, socializing and

Physical activity is the most important of all

We will go into greater detail in the next

Here is an exhaustive list in

Health Fitness and Well being,

We can recite the six dimensions of wellness…

Wellness: physical, intellectual, emotional, spiritual, social and environmental

And the five important habits by heart…

Note: average life span “in good health” is only 67 years.

Physical Wellness A is your capacity to have positive

B is to embrace a clear set of guiding

C is your ongoing participation in

Social Wellness D is your capacity to learn,

E is your capacity to live and express

F is the proper functioning of your

2. What is the average human life expectancy in Quebec?

3. What is the number of years that a person is generally in “good” health?

b. Body composition (levels of body fat)

d. Flexibility (daily movements, risk of injury and recovery)

e. Other health benefits (decrease in certain illnesses)

Personal Reflection Question

The Big Five –

The Big Five (The Positive Viewpoint)

Positive Habits Underlying Beliefs

The Big Five (The Negative Viewpoint)

Negative Habits Underlying Beliefs

Does not read labels Groceries are so expensive these

A day in the life of a student

We try to “escape” temporarily from the pressure by using any number of

Theory of Behaviour Change

Video Judson Brewer: A simple

The transtheoretical model of behavior change assesses an

Plan it – SMART goals;

Matt Cutts: Try something new

1. Focus on one aspect and measure current status.

2. State your SMART goal here.

Visualize yourself in the future having attained your goal. State

You will choose a deadline for your target behaviour to be re-measured.

Have a few strategies up your sleeve. Get an exercise partner

Maybe you succeeded, congratulations! Time to set your sights

Personal Reflection Question