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TEST

 Memorize the 3 fitness basics:

• FLEX YOUR JOINTS: stretch daily to increase your range of all motions. 

• EXERCISE YOUR HEART: walk or jog at an exercise pace at least 30 minutes daily.

• STRENGTHEN YOUR MUSCLES: push, press, lift set weights daily.

As you work on your fitness, keep a careful record of your 1) exercises, 2) the duration, 3) the exercise level, 4) the number of repetitions in a given time, 5) your heart rate and 6) other relevant measures. Review General NIH Sources  Netsweat   Fundamentals

Questions   Do the following and items 1-5 for self-study. Do not submit them.

Heavy workouts increase your body's need for protein.

For fitness, you must engage in both aerobic and strength-training exercises.

An exercising 20-year-old in race-training should aim for 170 workout HR.

Warm-ups and stretching are the same thing.

1. Testing

How can you assess physical fitness ?   http://bodiesintraining.com/fitness_tests/fitness_tests.htm

1.1  http://www.topendsports.com/testing/aerobic.htm    http://www.doj.state.mt.us/enforcement/physicalfitnesstests.asp

1.2  http://www.exrx.net/Testing.html    http://www.sport-fitness-advisor.com/fitnesstests.html

Fitness is both an art and science. As a science, the level of fitness can be measured and recorded. As you start your fitness program, it is important that you first evaluate your fitness level so that you can later note your progress. There are very many measures of the various aspects of physical fitness. Choose a number of them and record your level now and in 1, 2 and 3 months time. The areas of fitness where you are low become your special targets of fitness improvement. The heart rate is measured by the pulse rate in beats per minute. Also see www.learnwell.org/fit3.htm.

 2. Flexibility 

What is your stretching  programs? 

For total fitness, stretching is for many people even more important that exercise. So do not neglect this area or think of it as secondary. Stretching should be a part of every exercise period, usually the beginning and the ending.  Streching

1. Hold for a minimum of 10 seconds 2. Alternate the stretches and allow for rest periods. 3. Never bounce while stretching. 4. Use proper form.

Flexibility has been defined as "the intrinsic property of body tissues, which determines the range of motion achievable without injury at a joint or group of joints."  (Holt et al., 1996: 172). This property of the musculoskeletal system can be examined by two kinds of biomechanical measurements: static flexibility and dynamic flexibility (Gleim & McHugh, 1997). Static flexibility is a linear or angular measurement of the actual limits of motion in a joint or complex of joints. In other words, static flexibility is a clinical measurement that defines the amount of motion at a joint or group of joints. There are, however, several complications in the interpretation of static flexibility measures. First, the limits of the static flexibility tests are subjectively defined by either the subject or the tester. Physical therapists usually classify the limits of joint motion according to various "end-feels" e.g. soft, firm or hard (Norkin & White, 1995). The "end-feel" varies depending on the type of tissue providing resistance to movement. Generally, static flexibility tests measure motions limited by the extensibility of the musculotendinous units (MTU) surrounding the particular joint or joints. For simplicity, the term "muscle" will be used in this paper to mean the whole MTU. The straight leg raise test is a static flexibility test thought to be limited by the extensibility of the hamstring muscle group (McHugh et al., 1998). However, ligamentous constraints and bony congruencies can also limit motions depending on the joint and the motion being tested. For most static flexibility tests, the limits of motion are determined by the subject's tolerance of the stretched position (Halbertsma & Goeken, 1994; Magnusson et al., 1996c, 1997) and are therefore not truly objective measures. Static flexibility measurements are somewhat limited by the subjective nature of the assessment of the ends of the range of motion. In contrast, measures of dynamic flexibility do not depend on the subjective perceptions of the end of the range of motion, and therefore, are believed to be more objective measures (Gleim & McHugh, 1997).

Definitions of Key Flexibility Terms

Anklyosis – Pathologically low joint range of motion.
 

Ballistic Stretching – Fast, momentum-assisted movements used to stretch muscles.
 

Compliance – A material that is easily elongated with low levels of force is compliant. Compliance is the opposite of stiffness or elasticity.
 

Dynamic Flexibility – The rate of increase in tension in relaxed muscle as it is stretched. The mechanical variable that represents dynamic flexibility is stiffness.
 

Elasticity – The property of a material to resist deformation from a force and to quickly return to its normal shape. The mechanical measure of a materials elasticity is stiffness.
 

Flexibility – "the intrinsic property of body tissues which determines the range of motion achievable without injury at a joint or group of joints (Holt et al., 1996; 172)."
 

Hypermobility – Excessive joint range of motion.
 

PNF (Proprioceptive Neuromuscular Facilitation) – Specialized stretching routines that take advantage of reflexes and neuro- muscular principles to relax muscles being stretched.
 

Static Flexibility – The measurement of the range of motion in a joint or group of joints.
 

Static Stretching – Slowing elongating a muscle group and holding it in the stretched position.
 

Stiffness – The measure of a materials elasticity, defined as the ratio of force to elongation.
 

Viscoelastic – Complex mechanical behavior of a material because the resistive force in the material is depending on elongation

The most common health- related tests are the sit-and-reach, shoulder lift, and trunk lift. There has been considerable research on the sit-and-reach test resulting in quite a number of test variations (Golding, 1997; Holt, Pelham, & Burke, 1999).  Fortunately, research on the sit-and-reach test has shown it to be an moderately valid measure of hamstring flexibility that is only slightly affected by anthropometric variations (Hui et al., 1999; Martin et al.,1998). Hamstring flexibility accounts for most of the variance in the sit-and-reach test. However, a recent study showed that 6% of children falsely passed, and 12% falsely failed the sit-and-reach test relative to the straight leg raise test (Cornbleet & Woolsey, 1996). People failing the sit-and-reach test should be retested with the straight leg test to ensure they have limited hamstring static flexibility. Current health-related norms for sit-and-reach tests serve to identify individuals at the extremes who may be at higher risk of muscle injuries. However, the sit-and-reach test is not correlated with low-back flexibility (Martin et al.,1998).  Source

ERIC_NO: ED262027, PNF and Other Flexibility Techniques, By Cornelius, William L., 1984
ABSTRACT: Effective flexibility procedures are one of the essential tools by which excellence can be attained. Although stretching exercises provide obvious benefits, negative outcomes can result unless effective stretching procedures are incoroporated. Characteristics of effective stretching include warmup before stretching, stretch before and after exercise, stretch slowly and gently, hold a minimum of 10 seconds, stretch to a point of tension (not pain), and relax. Furthermore, the primary target of flexibility exercise is connective tissue. Effective procedures control sensory mechanisms by inhibiting muscle spindle receptors and stimulating Golgi tendon organs resulting in less resistance to stretching soft tissue. Modified proprioceptive neuromuscular facilitation (PNF) flexibility techniques have been found to significantly increase joint range of motion over that of the static and other conventional techniques.

ERIC_NO: ED233981, Flexibility Program, By Connors, G. Patrick, 1983
ABSTRACT: These brief guidelines for a muscular flexibility program state that the purpose of such a program is to increase the range of motion in order to avoid injuries and eliminate awkwardness in physical activities. A flexibility program is described as an extension of the warm-up period and should be an ongoing, permanent effort to lengthen muscles. A list of precautions includes warming-up before stretching, avoiding bouncing or jerking on the muscle, stretching a little further each day, spending seven to fifteen minutes daily on stretching, and involving all muscle groups but especially those most involved in one's activity. Instructions are provided for the following exercises: (1) kneeling; (2) the yogi; (3) head to knee - wide straddle; (4) chest to ground - wide straddle; (5) double leg lift; (6) modified hurdler's stretch; (7) standing side bends; (8) head to knees; and (9) toe raise. Recommendations include checking with a physician before undertaking such a program and allowing flexibility to increase gradually.

3. Endurance

How do you exercise and Gain Fitness?  Shape Up

When you talk about fitness, you usually think of exercise. But that is only one of the three major areas of fitness. Select an exercise program that will improve or maintain the fitness level that you found to have in the above section. 

Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity (USDHHS, 1996 as adapted from Corbin & Lindsey, 1994). To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace. Source.

Endurance exercises are any activity - walking, jogging, swimming, raking - that increases your heart rate and breathing for an extended period of time. When you are ready to progress, build up the amount of time you spend doing endurance activities first; then build up the difficulty of your activities later. Example: First, gradually increase your time to 20-30 minutes over several days to weeks (or even months, depending on your condition) by walking longer distances, then start walking up steeper hills or walking more briskly.

Walk with your chin up and your shoulders held slightly back. Walk so that the heel of your foot touches the ground first. Roll your weight forward. Walk with your toes pointed forward. Swing your arms as you walk.

Explore the target heart rates (THR, 60-85% of maximum heart rate). For a 20 year old male, the THR is 120-170, for a 20 year old female it is 123-174.  For a 40 year old male, the THR is 108-153, for a 40 year old female it is 111-157. For a 60 year old male, the THR is 96-136, for a 60 year old female it is 99-140. If possible, you should maintain your THR in one session for two to six periods of 10 minutes each.

Moderate exercise increase oxygen intake by 3-6 times. The level of workout that maximizes fat-burning is of the moderate-intensity type. Lifting weights is an isotonic exercise. 

Relationship of changes in maximal and submaximal aerobic fitness to changes in cardiovascular disease and non-insulin-dependent diabetes mellitus risk factors with endurance training: the HERITAGE Family Study. Wilmore JH, Green JS, Stanforth PR, Gagnon J, Rankinen T, Leon AS, Rao DC, Skinner JS, Bouchard C. Department of Health and Kinesiology, Texas A&M University, College Station, TX 77843-4243, USA.

The purpose of this study was to determine the relationship between changes in maximal oxygen uptake (VO2 max) and submaximal markers of aerobic fitness and changes in risk factors for cardiovascular disease (CVD) and non-insulin-dependent diabetes mellitus (NIDDM) consequent to a 20-week endurance training program. The 502 participants in this study were healthy and previously sedentary men (n = 250) and women (n = 252) of varying age (17 to 65 years) and race (blacks n = 142; whites n = 360) who had completed the HERITAGE Family Study testing and training protocol. Following baseline measurements, participants trained on cycle ergometers 3 days/week for a total of 60 exercise sessions starting at the heart rate (HR) associated with 55% of VO2 max for 30 minutes/session. This was progressively increased to the HR associated with 75% of VO2 max for 50 minutes/session, which was maintained during the last 6 weeks. VO2 max, heart rate at 50 W, power output at 60% of VO2 max, lipids and lipoproteins, resting blood pressure, body composition including abdominal fat (computed tomography [CT] scan), and blood glucose and insulin at rest and at peak following an intravenous glucose tolerance test (IVGTT) were determined both before and after training. Following training, there were significant increases in VO2 max (16%) and the power output at 60% of VO2 max and a significant decrease in HR at 50 W. These changes in markers of aerobic fitness were significantly correlated only to the changes in the body composition variables and the lipids and lipoproteins. Further, there was considerable individual variation in response for all variables studied. Finally, when risk factor data were analyzed by quartile of change in VO2 max, there were few significant relationships. It is concluded that there is a significant relationship between changes in markers of aerobic fitness and changes in several risk factors for CVD and NIDDM. However, the magnitude of these relationships is small. Copyright 2001 by W.B. Saunders Company  Source of Abstract

4. Strength

How do you strengthen your body?

Each person needs to choose the level of strength they need and desire. For some, strengthening the body becomes a major goal, for others it is just one of the three areas of fitness. Most of us need the physical strength to do our daily tasks and to participate in the sports we enjoy. And then we need a bit of reserve so that we do not get injured when special strength is needed.

Muscular strength is the ability of the muscle to exert force during an activity (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs. What is "muscular endurance?" Muscular endurance is the ability of the muscle to continue to perform without fatigue (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing. Source