Invitation to Health 16th Edition Dianne

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An Invitation to Health: Build Your Future Chapter 8
Instructor’s Manual The Joy of Fitness

The Joy of Fitness

Learning Objectives

1. Describe the five health-related components of physical fitness and their potential
health benefits.
2. Relate fitness to all the dimensions of health.
3. Explain how regular physical activity can improve health.
4. Illustrate how the implementation of the Physical Activity Guidelines for Americans
could combat the U.S. inactivity epidemic.
5. Discuss the importance of the principles of exercise in any physical activity plan.
6. List the potential health risks of performance-enhancing drugs and supplements.
7. Identify methods of determining body composition.
8. List three specific behavior changes that they could incorporate into daily life to
achieve or maintain a healthy physical fitness level.

Chapter Summary

This chapter presents the latest activity recommendations, documents the benefits of
exercise, describes types of exercise, and provides guidelines for getting into shape and
exercising safely.

Lecture Outline
I. What Is Physical Fitness?
A. Health-Related Fitness
1. Cardiorespiratory fitness.
2. Metabolic fitness.
3. Muscular strength.
4. Muscular endurance.
5. Flexibility.
6. Body composition.
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Instructor’s Manual The Joy of Fitness

7. Functional fitness.
B. Athletic, or Performance-Related, Fitness
1. Agility.
2. Balance.
3. Coordination.
4. Power.
5. Reaction time.
6. Speed.
C. Fitness and the Dimensions of Health
1. Physical.
2. Emotional.
3. Social.
4. Intellectual.
5. Occupational.
6. Spiritual.
7. Environment.
II. Working Out on Campus: Student Bodies in Motion
III. Physical Activity, Exercise, and Health
A. Why Exercise?
1. Longer life.
2. Healthier heart and lungs.
3. Protection against cancer.
4. Better bones.
5. Better mental health and functioning.
6. Benefits for students.
7. Brighter mood and less stress.
8. A more active and healthy old age.
9. Enhanced sexuality
IV. Physical Activity Guidelines for Americans
A. ACSM Exercise Guidelines
1. Moderately intense cardiorespiratory exercise 30 minutes a day, 5 days a
week.
2. Or vigorously intense cardiorespiratory exercise 20 minutes a day, 3 days a
week.
3. And 8 to 10 strength-training exercises, with 8 to 12 repetitions of each
exercise, twice a week.
B. How Much Exercise is Enough?
1. MET (metabolic equivalent of task)
V. The Principles of Exercise
A. Overload Principle
An Invitation to Health: Build Your Future Chapter 8
Instructor’s Manual The Joy of Fitness

1. Requires a person exercising to provide a greater stress or demand on the

body than it’s usually accustomed to handling.
B. FITT
1. Frequency.
2. Intensity.
3. Time (duration).
4. Type (specificity).
C. Reversibility Principle
1. The opposite of the overload principle.
VI. Improving Cardiorespiratory Fitness
A. Target Heart Rate
B. Designing an Aerobic Workout
1. Warm up.
2. Aerobic activity.
3. Cool down.
C. Your Long-Term Fitness Plan
D. Aerobic Options
1. Stepping out: Walk the walk.
2. Why walk?
3. America on the move.
4. Jogging and running.
E. Other Aerobic Activities
1. Swimming.
2. Cycling.
3. Spinning.
4. Cardio kickboxing.
5. Rowing.
6. Skipping rope.
7. Stair-climbing.
8. Inline skating.
9. Tennis.
10. Zumba.
VII. Building Muscular Fitness
A. Muscles at Work
1. Isometric contractions: the muscle applies force while maintaining equal
lengths.
2. Isotonic contraction involves movement, but the muscle tension remains the
same.
3. Isokinetic contraction is a constant-speed contraction.
B. Designing a Muscle Workout
C. Recovery
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Instructor’s Manual The Joy of Fitness

D. Core Strength Conditioning

E. Muscle Dysmorphia
VIII. Drugs Used to Boost Athletic Performance
A. Performance Boosters
1. Anabolic steroids.
2. Androstenedione (“andro”).
3. Creatine.
4. GBL.
5. Ergogenic aids.
6. Human growth hormone.
IX. Becoming More Flexible
A. The Benefits of Flexibility
1. Prevention of injuries.
2. Relief of muscle strain.
3. Relaxation.
4. Relief of soreness after exercise.
5. Improved posture.
B. Stretching
1. Static stretching.
2. Passive stretching.
3. Active stretching.
4. Ballistic stretching.
5. Stretching and warming up.
C. Stretching and Athletic Performance
X. Mind-Body Approaches
A. Yoga
1. Improved flexibility.
2. Protection of joints.
3. Stronger, denser bones.
4. Enhanced circulation.
5. Lower blood pressure.
6. Relief of stress-related symptoms.
7. Lower blood sugar.
8. Reduced pain in people with back problems.
9. Improved lung function.
B. Pilates
C. T’ai Chi
XI. Keeping Your Back Healthy
XII. Body Composition
A. Waist Circumference
B. Waist-to-Hip Ratio
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Instructor’s Manual The Joy of Fitness

C. Measuring Body Fat

1. Skin-fold measurement.
2. Home body-fat analyzers.
D. Laboratory Methods
1. Bioelectrical impedance analysis.
2. Hydrostatic (underwater) weighing.
3. Duel-energy X-ray absorptiometry (DXA).
4. The Bod Pod®.
XIII. Evaluating Fitness Products and Programs
A. Exercise Equipment
B. Athletic Shoes
1. Choose the right shoe for your sport.
2. Check out the shoe.
3. Shop late.
4. Give your toes room.
5. Check the width.
6. Replace shoes when they lose their cushioning.
C. Barefoot Running and Alternatives to Conventional Running Shoes
D. Fitness Centers
XIV. Sports Nutrition
A. Water
1. Consume a nutritionally balanced diet and drink adequate fluids.
2. Drink about 17 ounces of fluid before exercising.
3. During exercise, start drinking early.
4. Drink fluids with carbohydrates and/or electrolytes.
B. Sports Drinks
C. Dietary Supplements
D. Energy Bars
XV. Safe and Healthy Workouts
A. How Can I Prevent Injuries?
1. Get proper instruction.
2. Make sure you have good equipment.
3. Warm up before; cool down after.
4. Stay active throughout the week.
5. Go with a buddy.
6. Use reasonable protective measures.
7. Take each outing seriously.
8. Never combine alcohol or drugs with any sport.
B. Temperature
1. Heat cramps.
2. Heat syndromes.
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Instructor’s Manual The Joy of Fitness

a. Heat exhaustion.
b. Heat stroke.
3. Protecting yourself from the cold.
C. Exercise Injuries
1. Price.
a. Protect the area with an elastic wrap, sling, splint, cane, crutches, or air
cast.
b. Rest to promote tissue healing.
c. Ice the area immediately.
d. Compress the area with an elastic bandage until swelling stops.
e. Elevate the area above your heart.
2. Overtraining.
3. Exercise addiction.

Discussion Questions

• Ask students to brainstorm the benefits of exercise. Now ask each person to prioritize
this list, from the benefit that is most important to the one that is least important.
Discuss how these priorities might change over time. What are some of the differences
within the class? What might you expect if you were living in a different part of the
world?
• How much exercise? Describe the recommendations for physical activity made by the
CDC and the American College of Sports Medicine (30 min. per day, at least five days a
week). Ask students what strategies they might use to realistically achieve this. What
might be some of the barriers to achieving this? How might one overcome these
possible barriers?
• Discuss women and exercise, highlighting some of the misconceptions that are
associated with this. Ask the class if they can add any myths or misconceptions. Now
ask the class what women can do to overcome some of the barriers to achieving regular
exercise. What are some of their beliefs about exercising during pregnancy or during
their menstrual cycle?
• Discuss the value of stretching and flexibility as it relates to health and injury
prevention. If possible, demonstrate various ways to stretch groups of muscles.
• Discuss the value of muscle strength and aerobic exercise. Define and differentiate
between isometric, isotonic, and isokinetic exercises. What are the myths associated
with strength training? What are the benefits of strength training?
• Discuss exercise safety in light of environmental temperature, proper use of equipment
(including shoes), air quality, and use of gym equipment.
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Instructor’s Manual The Joy of Fitness

Classroom Activities

Activity #1: Fitness Testing

Purpose:
1. To identify our fitness levels.
Time:
One class period
Introduction:
Introduce the importance of understanding our own fitness levels.
Method:
1. Plan for a personal trainer or wellness coordinator to perform fitness assessments on
your students.
2. Perform height and weight measurements.
3. Perform body composition assessments.
4. Have students warm up and stretch.
5. Perform a 30 second push-up test.
6. Perform a 12 minute run/walk test.
7. Perform a flexibility test, such as a sit and reach test.
Discussion:
1. Discuss the results with the students.
2. Ask your students how they felt about their results. Was it an accurate assessment?
3. Discuss reasonable goals and how to properly achieve those goals.
4. Discuss how they might encourage one another to reach their goals.

** Additional testing can be done using similar methods. Examples can be found at:
http://menstruationresearch.org/
An Invitation to Health: Build Your Future Chapter 8
Instructor’s Manual The Joy of Fitness

Activity #2: Designing a Program

Purpose:
1. To design a personal cardiovascular training program.
Time:
One class period
Introduction:
Introduce the steps necessary to begin an aerobic workout program.
Method:
1. Determine what type of aerobic activity you will engage in.
2. Determine the frequency and duration of your activity.
3. List any special equipment needed for this activity.
4. Be sure to include warm-up and stretching activities.
Discussion:
1. Discuss reasonable fitness goals and how to properly achieve those goals.
2. Discuss strategies for dealing with issues that may conflict with your exercise plan.
An Invitation to Health: Build Your Future Chapter 8
Instructor’s Manual The Joy of Fitness

References, Readings, and Resources

Books
Benson, Roy and Connolly, Declan. Heart Rate Training. Human Kinetics, 2011.

Gale, Karen. Stairway to Yoga: How to Practice Yoga When It Seems Impossible. Stairway
Productions, 2011.

Rippetoe, Mark and Kilgore, Lon. Practical Programming for Strength Training. 2nd Edition.
The Aasgaard Company, 2009.

Audiovisual Resources
The Body in Motion (three-part series). DVD. New York: Films Media Group, 2010.
In action or at rest, the human body is always in motion. This program uses vivid
animations and real-life examples to show how the musculoskeletal and
cardiorespiratory systems work, and how they influence and respond to movement.

Internet Resources
American Alliance for Health, Physical Education, Recreation, and Dance
Home page for the national organization.
http://www.aahperd.org

American College of Sports Medicine (ACSM)

Homepage for ACSM.
http://acsm.org/

American Council on Exercise (ACE)

ACE is a nonprofit organization committed to enriching quality of life through safe and
effective physical activity.
http://www.acefitness.org/

Exercise Prescription on the Net

ExRx.net is a free resource for the exercise professional, coach, or fitness enthusiast.
http://www.exrx.net/

National Association for Sport and Physical Education (NASPE)

Home page for NASPE.
http://www.aahperd.org/naspe/
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Instructor’s Manual The Joy of Fitness

National Strength and Conditioning Association (NSCA)

NSCA is the world’s leading authority on strength and conditioning. They provide reliable,
research-based strength and conditioning information to members and the general public.
http://www.nsca.com/Home/

President’s Challenge
The President’s Challenge is a program that encourages all Americans to make being active
part of their everyday lives.
http://www.presidentschallenge.org/

A note regarding the Online Journal:

An Online Journal is offered as a gradable assignment in MindTap. If you do not use
MindTap in your course, an alternate online journal can be used. One alternative is Penzu
Classroom. Penzu Classroom allows students to register for an online journal for free with
a specific class code as set up by you, the instructor. These journals can be assigned and
then auto-graded and returned to students electronically. Click here for more information
and to sign up: http://penzu.com/content/products/classroom.