Life Fitness and Wellness

Chapter 1 - Introduction to
Physical Fitness and
Wellness
CHAPTER OBJECTIVES:
 Understand the importance fitness and wellness over a lifetime.
 Identify the dimensions of wellness.
 Understand the benefits of regular participation in an ongoing, integrated fitness
program.
 Learn the recommendations and guidelines for weekly physical activity.
 Perform lab activities.

INTRODUCTION
Lifestyle behaviors are the most important factors in short-term and long-term well-being.
Developing healthy lifestyle habits will have a dramatic effect on overall wellness.
Components of a healthy lifestyle include: physical activity, balanced and adequate
nutrition, rest, and recovery and stress management.

Daily physical activity is one of the key components in developing and leading a healthy
lifestyle. Physical activity improves overall quality of life. It helps to boost energy,
assists with weight management and improves self-esteem. Most importantly, regular
physical activity will increase longevity by directly decreasing the risk of chronic disease
such as: heart disease, hypertension, type 2 diabetes, stroke and some cancers.

Current lifestyles in most developed nations lack the adequate level of physical activity to
support health benefits. In fact, poor lifestyle behaviors are resulting in deteroration of
health and development of chronic diseases among individuals leading to reduced
quality of life and premature death. Information and education surrounding fitness,
wellness and health is easily accessible and widely understood by most Americans.
Unfortunately many people do not understand how to effectively implement tools and
strategies to help develop a lifestyle that will support these benefits.

1.1 LIFESTYLE: Health &

Wellness
For generations people have believed that health is simply
defined by absence of disease. We have expanded the
current definition of health to include multiple aspects of
physical, emotional and mental conditions with focus on the
presence or absence of illness and injury. In addition, we
have developed a newer concept of wellness: to include
multiple dimensions of well-being.
Health can be determined by many components. Components include those that we can
control and those beyond our control, such as family history, genetics, age or gender.
Wellness is associated with more controllable factors such as individual lifestyle choices
and habits. Current research shows that physical inactivity and harmful lifestyle habits,
such as inactivity or tobacco use, pose a serious threat to health. The human body is
designed for the basic function of movement and physical activity that make up main
components of good health. Research points to advances in modern technology, such
as cars/transportation, cell phones, remote controls and computers as factors that are
working toward completely eliminating the need for movement and physical activity in
daily life. Performing physical movement and activity is no longer a necessity as we
enjoy the luxuries of convenience and having the world at our fingertips. This trend of
physical inactivity is often referred as the “Sitting Disease” and “Sedentary Death
Syndrome,” or SeDS. (Only second to tobacco use which is labeled as the biggest
cause of preventable deaths.)

Consequenses of SeDS are high mainly resulting in the development of chronic disease.
These diseases including heart disease, diabetes, obesity, hypertension and cancer are
often referred to as hypokinetic diseases. According to the World Health Organization
(WHO), It is chronic diseases that account for the largest percentage - 60%, of
premature deaths worldwide.

Components of Health
Show Correct Answer

Identify a controllable component of health.

Family history

Physical activity

Age

Genetics
The process of achieving wellness is an on-going practice. This process is dynamic and
ever changing throughout life. The Wellness Continuum defines this fluid and interactive
process defining wellness as a constant work in progress.

Experts have defined 8 dimensions of Wellness:

 Physical
 Emotional
 Intellectual
 Social
 Occupational
 Financial
 Spiritual
 Environmental

Figure 1.2: Eight Dimensions of Wellness

These 8 dimensions of wellness are interrelated and all contribute to the overall
wellbeing of an individual. Various behaviors or individual characteristics can develop
one or more of these dimensions.

Physical Wellness is one of the main parts of well-being. Physical activity can have a
major influence on the status of this dimension of wellness.

1.2 PHYSICAL WELLNESS: Physical

Activity & Exercise
There is overwhelming evidence of the importance in maintaining or working toward
good health and overall wellness. The World Health Organization (WHO) and the
American College of Sports Medicine (ACSM) have established clear and widely
accepted recommendations and guidelines for achieving optimal health and wellness.
Individuals seem to be well aware of consequences of a sedentary lifestyle yet most
Americans, of all populations, still fall short in meeting the set guidelines The Centers of
Disease Control (CDC) released important data in 2012 that indicates a low level of
participation in physical activity among American individuals. Statistics state that only
19.8 percent of U.S. adults ages 18 and older meet the federal physical activity
guidelines for both aerobic and muscular fitness (strength and endurance) activities, and
28.6 percent meet the guidelines for aerobic fitness. Another troubling statistics show
that 46 percent of Americans do not engage in any physical activity during their leisure
time. According to research, worldwide, 1 in 4 adults, and 3 in 4 adolescents (aged 11–
17 years), do not currently meet the global recommendations for physical activity set by
WHO.

Physical activity is a general term for movement and daily activity. All physical activity
requires the intake and use of energy and if performed regularly will produce progressive
health benefits. Physical activity can vary by activity and intensity, both dictate the
amount and type of energy usage. Physical activity is divided into exercise and NEAT
(Non-exercise activity thermogenesis) Exercise is planned and structured movement
that is intended to improve or maintain physical fitness. NEAT involves all activities of
daily living, not related to exercise. In terms of energy expenditure, NEAT represents
70% of energy usage from physical activity while exercise represents 30% of energy
expenditure. Energy expenditure from NEAT has an overall larger impact on general
health.

The importance of physical activity in building or maintaining good health is recognized

and substantiated through the development of guidelines. In October 2008, The U.S.
Department of Health and Human Services issued the first edition of the Federal
Physical Activity Guidelines for Americans, with an updated second edition to be
released in 2018. These guidelines fall in line with the Global Action Plan On Physical
Activity (2018-2030),recently updated and issued by the World Health Organization
(WHO), and further substantiate previous recommendations issued by the American
College of Sports Medicine (ACSM) first established in 2007 and later updated and
released in 2011.

The Physical Activity Guidelines are developed as an important resource for educators,
health professionals and policymakers to use in efforts to promote individual health and
well-being. Guidelines are set to provide recommendations for a range of
including American youth, American adults and Older American adults. Guidelines are
also set for all individuals who are at increased risk of chronic disease. The guidelines
are created to assist all groups in meeting the basic physical activity requirements to
establish good health and reduce the risk of chronic disease. The guidelines provide
information based on science and research. The data and research findings serve as
the evidence use to create recommendations from the federal government on physical
activity, fitness, and health. Recent updates to these guidelines provide an more
integrated approach to physical well-being and include recommendations
for cardiorespiratory exercise, muscular strength and endurance exercise, flexibiilty
training and neuromotor exercise (functional fitness) designed to improve balance, motor
skills, agility and coordination. According to the ACSM, implementing neuromotor
exercise for older population is especially important in order to improve balance,
muscular strength, and reduce the risk of falls or injury . Functional resistance
movements are designed around movements of daily living and should provide a
challenge to balance and involve multi-joint movement and require work of multiple
muscle groups.

Adults (Ages 18 to 64)

 Recommendation for Adults are seperated into activities of varying intensities.
Moderate-intenshity cardiorespiratoy exercise should be performed for 150
minutes a week while the recommendation for vigorous-intensity
cardiorespiratory exercise is set at 75 minutes a week. Individuals can engage in
a combination of moderate- and vigorous-intensity activites twice a week for 30
minutes and high-intensity activity for 20 minutes two other days per week.
Studies show that all levels of cardiorespiratory activity should be performed for
a minimum of 10 minute incraments throughout the week. These
recommendations are designed to maintain a base of good health and fitness.
 Individuals that desire to improve fitness level or gain additional health
benefits are encouraged to increase physical activity to at least 300 minutes (5
hours) per week of moderate intensity cardiorespiratory exercise or engage in
vigorous-intensity cardiorespiratory exercise for 2.5 hours per week.
 Adults should also engage in full body muscular-strengthening activities at least 2
days per week. Exercises should be performed for all major muscle groups.
Older Adults (Ages 65 and Above)
 The guidleline for older adults moslty follow the established guidelines for adults.
Importance is placed on exercises that improve or maintain balance to reduce
risk of falls. In general, older aldults should be as physically active as possible
with special attention to any limitations caused by chronic illness, injury or other
physical concerns.

Children and Adolescents (Ages 6-17)

 It is generally recommended that all children and adolescents engae in at least 1
hour (60 minutes) of physical activity every day.
 Daily exercise should be a combination of moderate-intensity and vigorous-
intensity aerobic physical activity and should include muscular strength activities
at least 3 of those days.

Activity Level
Show Correct Answer

Describe your activity level as low, moderate or high. How many days per week do you engage in
planned exercise?

The guidelines state that some adults should be able to achieve calorie balance with 150
minutes of moderate physical activity in a week, while others will find they need more
than 300 minutes per week. Studies show that people who maintain a healthy body
weight typically perform 1 hour of physical activity each day. For individuals who aim to
sustain weight loss, it is imortant to perform 60-90 minutes of moderate-intensity
exercise each day. In addition, it is shown that performing 60-90 minutes of activity per
day provides additional health benefits.

The 2011 ACSM standards establish methods of meeting the minimum recommendation
of 150 minutes per week of exercise. Individuals with busy lifestyles and schedules can
achieve health benefits by breaking workouts into shorter segments (several 10-minute
bouts throughout the day).

Recommendations for Cardiovascular Exercise

Show Correct Answer

How many minutes per week of moderate intensity aerobic exercise is recommended for maintaining
a healthy body weight?
For those with busy schedules, the new guidelines suggest exercising longer on days
when more time is available, or breaking workouts into several 10-minute increments
throughout the day - ACSM

1.3 BENEFITS OF EXERCISE

"Regular physical activity is one of the most important things you can do for your
health." - Centers for Disease Control and Prevention (CDC)

The benefits of physical activity, as listed by the CDC, include:

Maintain a Healthy Body Weight

Maintaining a healthy body weight is more important than simply being able to fit into
your jeans. Weight control is an essential component in reducing your risk of chronic
disease. It is important to understand that eating a healthy, adequate and balanced diet
along with regular participation in physical activity are both critical lifestyle behaviors that
will assist controlling your weight. Energy Balance is an important component of
maintaing a healthy body weight. An individual will gain weight during a positive energy
balance and will be more successful in losing weight during a negative energy balance.
For general health and wellness it is suggested to maintain an energy balance to avoid
unnecessary weight gain or weight loss. When it comes to weight management, the
number of calories needed may depend on a variety of factors such as: age, gender,
body size, muscle mass and general health. These factors can also affect the amount of
physical activity an individual may require.
Image 1.3: Energy Balance

Weight Maintenance: The general recommendation for maintaning current body weight
is 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-
intensity aerobic activity per week. Exercise can vary between intensity during a week
as well.

Successful Weight Loss: Achieve a negative energy balance through a combination of

a slight reduction in daily caloric intake (no more than 250 calories per day) along will an
increase in the amount or intensity of daily physical activity (aim for an additional 250
calories burned per day). Achieving a negative energy balance of 500 calories per day
will result in burning an excess of 3500 calories per week and weight loss of 1 pound per
week. Achieving a healthy body weight requires both regular physical activity and a
healthy eating plan.

Reduce Your Risk of Cardiovascular Disease (Heart

disease & Stroke)
A healthy body weight combined with regular physical activity and a healthy diet will help
to significantly reduce your risk Cardiovascular disease. Cardiovascular disease is a
chronic health condition, affecting the blood vessels, which leads to the 2 leading causes
of premature death in the US: Heart disease and Stroke. To lower the risk of these
diseases it is essential to follow the guidelines of at 150 minutes per week of moderate-
intensity aerobic activity. To lower your risk even further you can opt to engage in even
more physical activity or increase intensity levels of current activities.

Reduce Your Risk of Type 2 Diabetes Metabolic

Syndrome
Regular participation in adequate levels of physical activity is shown to help reduce the
risk of developing Type 2 diabetes . Type 2 diabetes is a chronic disease that has an
increase risk for individuals who suffer from metabolic syndrome Metabolic syndrome is
classified by a combination of health related risk factors such as: excess abdominal fat,
high blood pressure, low HDL cholesterol levels, high triglyceride levels, or high blood
sugar. Research shows to minimize risk of metabolic syndrome and type 2 diabetes,
individuals should perform 120-150 minutes ( about 2-2.5 hours) moderate-intensity
aerobic activity each week. Additional benefits and an even lower risk can be achieved
by increasing the duration and intensity of physical activity.

For those who have been diagnosed with Type 2 Diabetes: Engaging in regular
physical activity under the listed guidelines will assist in controlling blood glucose levels.

Reduced Risk of Some Cancers

Research shows that being physically active has a direct affect on minimizing the risk of
developing some cancersa: colon and breast. Research shows that:
Individuals who are physically active have a lower risk of colon cancer than do people
who are not active.
Women who are physically active have a lower risk of breast cancer than do people
who are not active.

Some research findings also suggest that regular participation in physical activity will
also reduce the risk of endometrial cancer and lung cancer compared to people who are
not active.

Cancer Patients or Survivors can gain many benefits from regular participation in
physical activity. Research shows that engaging in regular physical activity will result in
an overall better quality of life

Strengthen Muscular and Skeletal Systems

Muscles and bones provide support and proper movement for the body. Participation in
regular exercise will maintain the health of muscles, bones and joints to ensure the ability
to be functionally active and perform daily activities. Research shows that a
combination of aerobic exercise, muscular-strength exercise and weight bearing
exercise of a moderate-intensity will help to increase the strength and integrity of the
Muscular and Skeletal systems and reduce the risk of Osteoporosis and lack of mobility
that is associated with sedentary lifestyle and aging.

Increase Muscular Strength and Size. Performing muscle-strengthening activities 2-3

days per week will help to increase or maintain your muscle mass and strength. Exercise
programs should be progressive with emphasis on gradually increasisng the amount of
weight and number of repetitions in order to continue to gain benefits. Building muscle
and strength can be achieved at any age.

Improve Mental Health and Mood

Regular physical activity will enhance brain activity, emotional well-being and mood.
Brain functions such as thinking, learning, and judgment skills will improve with regular
exercise. Participation in physical activity can also reduce the risk of depression and
improve sleep. Research shows that a combination of cardiorespiratory and muscle-
strengthening activities 3-5 days per week will offer these mental health benefits.

Increase Your Lifespan

Research shows that participation in regular physical activity can increase longevity due
to a decrease risk of the leading causes of death: heart disease, cancer and stroke.
Lifestyle choices have a major impact on overall health. Physical activity is one of the
main factors in maintaining good health and living longer. Statistics show that people
who are physically active for at least 7 hours per week have a 40 percent lower risk of
premature death than people who are sedentary or do less than 30 minutes of activity
per week.

Everyone can gain the health benefits of physical activity – age, ethnicity, shape or
size do not matter.

"regular physical activity is one of the most important things you can do for your health"
- CDC

A research study by Booth, F. Roberts,C. and Laye, M. analyzes the effects of lack of
exercise on developing chronic disease. The study explains the impact of physiologic
adaptations to exercise on 35 different chronic conditions such as type 2 diabetes, heart
disease and cancer. The findings of the study shows conclusive evidence that physical
inactivity is one important cause of most chronic diseases. In addition, physical activity
primarily prevents, or delays, chronic diseases, implying that chronic disease need not
be an inevitable outcome during life.

"...conclusive evidence that physical inactivity is one important cause of most chronic
diseases. In addition, physical activity primarily prevents, or delays, chronic diseases,
implying that chronic disease need not be an inevitable outcome during life."
Exercise Benefits
Show Correct Answer

List the health benefits of exercise:

Improved mood

Weight management

Stronger muscular and skeletal system

Reduced risk of heart disease

1.4 LABS
Resting Heart Rate Assignment:
Find your resting HR (average 3 attempts) first thing in the morning before you get out of
bed.

Find your pulse on radial or carotid artery. Count beats for 30 seconds and multiply by 2.

Perform the test 3 separate times and calculate the average.

Image 1.4: Radial Pulse

Example:

Day 1: RHR 58 Day 2: RHR 60 Day 3: RHR 59

58 + 60 + 59 = 177

177/3 = 59

Average RHR = 59

Image References
Figure 1.1: Image courtesy of Stevepb via Pixabay under CCO 1.0

Figure 1.2: Image courtesy of Wikimedia Commons via Google Images under CCO 1.0

Figure 1.3: Image courtesy of CCO public domain via Google Images under CCO 1.0

Figure 1.4: Image courtesy of Wikimedia Commons via Google Images under CCO 1.0

Video References
Video 1.1: Video courtesy of Whats Up Dude via you tube under CCO 1.0

Research Study References

Study 1: Booth, F. Roberts, C. and Laye, M. Exercise is a major cause of chronic
diseases. Compr Physiol. 2012: (1143-1211).

https://www.youtube.com/watch?v=cvEJ5WFk2KE – boosted fitness walk

https://www.youtube.com/watch?v=vrfpqgev0ZE burning indoor fat