relative amounts of fat mass and fat-

free mass (bone, water, muscle,

MIDTERM LESSON connective and organ tissues, teeth)

body composition? ▶ Total body fat = Essential Fat + Storage

Updates fat
Grades ▶ Essential fat – in bone marrow, nervous
1. method of describing what the body is made of, including tissue, organs(Young men – 3-5 % of
WATER, PROTEIN, BONES AND FATS body mass, Young female – 08 - 12%
of body mass)
2. provides a much more accurate depiction of health and ▶ Storage fat – accumulates in adipose
description of vetight than BM tissue(Young Men- 3% of body mass,
Young female – 12% of body mass)
4 COMPONENT MODEL ▶ Fat free mass(FFM) = body mass – fat
●​ WATER- Your fat, muscles, blood, and other bodily Mass
fluids all contain water
●​ PROTEIN- Reflection of the protein contained in your ▶ Essential fat = crucial for normal body
body's muscles, organs, and hovs functioning
●​ BONES- Your body contains minerals which are ▶ 3–5% of total body weight in
primarily contained in two places in the bioon store and males
inside the bore ▶ 8–12% of total body weight in
●​ FATS- Fat is your stored energy females
▶ Nonessential fat = adipose
Body Tissue (body fat)
Composition and
Fat Percentage Essential
▶ All fat is not fat
What is body composition? ▶ bad!! We need fat for padding of organs,
▶ Body composition describes the insulation, energy source
relative proportions of fat, bone and ▶ There is a minimum amount that we
muscles mass in the human body. need to function daily = essential fat
▶ Body composition = the body’s ▶ Consists of fat stored in major organs,
muscles, and central nervous system athletic performance and for reducing risk factors
▶ Required for normal physiological associated with musculoskeletal injury and disease.
functioning: reducing essential fat below ▶ how much fat to lose versus how much muscle to
some minimal amount can impair overall gain?
health. ▶ Health Implications
Extremes in dieting (and exercise) can ▶ there is an ideal % fat for health reasons (prevent
reduce essential fat stores) onset of diabetes, CHD, BP, etc…)

▶ Essential fat
constitutes about Consequences of too much increased
3% of the total body fat
weight in men and ▶ Increased risk of chronic disease and
12% in women premature death;
associated health problems include
Fat-Free Body Mass ▶ Unhealthy blood fat levels
(FFM) ▶ Impaired heart function
Defined as body mass ▶ Heart disease and hypertension
devoid of all ▶ Cancer
extractable fat ▶ Impaired immune function
Body mass = 75.1 kg Body fat = ▶ Gallbladder disease
Wha FFM = Body mass - fat mass ▶ Kidney disease
23.6% Fat mass = Body mass * % ▶ Skin problems
body fat ▶ Sleeping problems
t is the FFM for this person?
Answer: 57.4 kg ▶ Obese people are more than
three times as likely as
Why we need body nonobese people to develop
composition diabetes
analysis? ▶ Excess body fat is a key risk
▶ Body Composition and analysis provides factor for the most common
information (like % of body fat, fat distribution, type of diabetes
body segment girth etc.)which are pertinent to ▶ Excess body fat decreases the
ability to perform physical Body composition assessment methods are classified into
activities three categories:

1.​ Direct Methods:

Problems Associated with Very Low Levels of Body Fat ○​ Involve chemical analysis of a whole body or
cadaver.
Excessively low body fat levels can have serious health ○​ Not applicable to living individuals.
implications, particularly affecting key physiological systems: 2.​ Indirect Methods:
○​ Utilize techniques such as hydrostatic weighing.
●​ Reproductive System: Low body fat can lead to ○​ Can be component- or property-based models.
hormonal imbalances, irregular menstrual cycles, or 3.​ Doubly Indirect Methods:
even amenorrhea in women, impacting fertility. ○​ Include techniques like skinfold thickness
●​ Circulatory System: Inadequate fat levels may measurements.
contribute to poor thermoregulation (Thermoregulation ○​ Provide estimations based on indirect methods.
is the process by which the body maintains its core
internal temperature within a narrow, optimal range,
despite external temperature changes. It is essential
for homeostasis and proper physiological functioning.) , Assessing Body Composition
leading to issues such as hypothermia.
●​ Immune System: A deficiency in essential fat stores A variety of techniques are employed to assess body
can weaken immune function, making the body more composition, each with varying levels of accuracy:
susceptible to infections and diseases.
●​ Critical Thresholds: ●​ Basic Measurements:
○​ Women: Below 10–12% body fat may pose ○​ Height, Weight, Body Mass Index (BMI)
significant health risks. ○​ Waist and Hip Circumference
○​ Men: Below 5% body fat is considered ●​ Advanced Techniques:
dangerously low. ○​ Hydrodensitometry (Hydrostatic Weighing):
Measures body density through underwater
weighing.
○​ Air Displacement Method: Uses computerized
Body Composition Model pressure sensors to measure body volume.
 ○​ Skinfold Assessment: Uses calipers to ●​ Training Requirements: Some techniques demand
estimate subcutaneous fat thickness. expertise for accurate measurement.
○​ Bioelectrical Impedance Analysis (BIA): ●​ Advantages vs. Disadvantages: Each method has
Measures electrical conductivity to determine trade-offs regarding precision, convenience, and
lean mass and fat mass. feasibility.
○​ Imaging Techniques: ●​ Accuracy and Reliability: The precision of the method
■​ CT, PET Scans: Provide high-resolution must align with the individual’s needs.
imaging for precise composition
analysis.
■​ MRI and Spectroscopy: Analyze tissue
composition at a detailed level. Height Measurement
■​ Dual-Energy X-ray Absorptiometry
(DEXA): Measures bone density and ●​ Measured using a stadiometer.
body composition. ●​ Standard procedure:
■​ Three-Dimensional Scanning: Offers a ○​ Remove shoes.
detailed assessment of body shape and ○​ Stand straight with heels together.
volume. ○​ Take a deep breath and hold it.
○​ Keep head level, looking straight ahead.
○​ Measure in centimeters (cm) and inches (in).

Factors to Consider When Choosing a Body Composition

Assessment Technique
Body Mass Measurement
Selecting the appropriate assessment technique depends on
several factors: ●​ Best measured using a calibrated scale.
●​ Preparation steps:
●​ Purpose of Evaluation: Medical diagnosis, athletic ○​ Remove excess clothing and shoes.
performance, or general health monitoring. ○​ Empty pockets; remove jewelry and electronic
●​ Cost of Measurement: Some methods are more devices.
expensive than others. ○​ Consider a standard time for measurement.
●​ Availability of Equipment: Certain methods require ●​ Distinction:
specialized tools.
 ○​ Body weight (pounds) and mass (kilograms)
are different terminologies.
Skinfold Thickness Measurement

●​ Based on the principle that approximately 50% of

Body Mass Index (BMI) body fat is stored under the skin.
●​ Procedure:
●​ A rough assessment of whether body weight is ○​ Measured using pressure calipers at multiple
proportional to height. sites.
●​ Formula: Body weight (kg) / height squared (m²). ○​ Percent body fat is estimated from a sum of
●​ Limitations: three skinfold sites using reference tables.
○​ Elevated BMI correlates with higher disease ○​ Measurements should be taken on the right
risk, especially with increased waist side of the body for consistency.
circumference.
○​ Poor indicator of actual body fat percentage.
○​ Not ideal for resistance-trained individuals.
Hydrostatic Weighing (Underwater Weighing)

●​ Considered the gold standard for body composition

Waist-to-Hip Ratio (WHR) assessment.
●​ Principle:
●​ Indicates body fat distribution pattern. ○​ A person's land weight is compared with their
●​ Measurement process: underwater weight.
○​ Waist circumference is measured at the ○​ Fat is more buoyant than lean tissue.
midpoint between the last palpable rib and the ○​ Calculation follows Archimedes' principle.
iliac crest. ●​ Key Variables:
○​ Person stands with feet close together, arms at ○​ Residual lung volume
the side, and breathes normally. ○​ Water density
●​ WHO Guidelines for Abdominal Obesity: ○​ Gas in the gastrointestinal system
○​ Men: WHR > 0.90. ○​ Dry and submerged body weight
○​ Women: WHR > 0.85.
Drawbacks:
 ●​ Time-intensive. ○​ The better the electrical conductance, the
●​ Infeasible for large-scale testing. leaner the body.
●​ Requires residual lung volume measurement. ●​ Common BIA Applications:
●​ Not suitable for individuals uncomfortable with water. ○​ Specialized body weight scales equipped with
sensors.

CARDIORESPIRATORY ENDURANCE
Air Displacement Plethysmography
CARDIORESPIRATORY
●​ Conducted using a BOD-POD device.
●​ Person sits inside a chamber where air displacement is ENDURANCE

⚫The ability of the lungs, heart, and

measured.
●​ Procedure:
○​ Body volume is determined by subtracting the
air volume with the person inside from the blood vessels to deliver adequate
volume of the empty chamber.
○​ Factors like lung air volume are accounted for. amounts of oxygen to the cells to
●​ Clothing Considerations:
○​ Wear minimal, form-fitting attire (e.g., Lycra or meet the demands of prolonged
swimsuit) for accuracy.
physical activity.

Bioelectrical Impedance Analysis (BIA)

⚫The most important component of
physical fitness and best indicator of
●​ Non-invasive and cost-effective method.
●​ Uses sensors placed on the skin to pass a weak overall health
electrical current through the body.
●​ Principle:
○​ Fatty tissue is a poor conductor of
⚫A measure of how efficiently our
electricity. Basic Physiology
 Breathing- oxygen in air is taken up by the alveoli in the ⚫Has to work the cardiorespiratory
lungs
system much harder; the heart has
Blood passes through the alveoli- oxygen is picked up by
hemoglobin and transported to the heart to work at a higher rate, less

heart- pumps oxygenated blood through the circulatory oxygen is delivered to the tissues,
system to all organs and tissues in the body
and consequently, the individual
Cells- oxygen is used to convert food substrates like carbs
and fats through aerobic metabolism into atp or adenosine fatigues faster.
triphosphate

⚫Hence, the higher

physical exertion- more atp is needed to perform the activity

muscles- lungs heart and blood vessels have to deliver more

oxygen to the muscle to supply the required energy capacity to deliver and

Fit Individual utilize

⚫During prolonged exercise, an oxygen indicates a more

individual with a high level of efficient cardiorespiratory

cardiorespiratory endurance is able to system.

deliver the required amount of Aerobic and Anaerobic Exercise

oxygen to the tissues easily. 1. Aerobic Exercise

Unfit individual – energy required to perform

cardiorespiratory activities is (VO2max)

generated through aerobic (oxygen- ⚫

using) metabolism ⚫
e.g. walking, aerobic dance, ⚫ increase in the amount of oxygen the
cycling,etc. body is able to use during physical

1. Anaerobic exercise activity

– activities that do not require allows one to exercise longer & more

oxygen to generate the energy for intensely before becoming

muscular activity. fatigued.

-intensity is so high that oxygen As much as 30% increase in

cannot be delivered and utilized to people with very low initial levels of

produce energy Fitness

-can be carried out for only 2. Increase in oxygen-carrying capacity of

short periods – 2-3 minutes. the blood

Benefits of Aerobic Training ⚫ Red blood cell (hemoglobin) count

b Higher maximal oxygen uptake 3. Increase in cardiac muscle strength
⚫ 6. Increase in the number and size of the

⚫ mitochondria

stronger heart, more forceful contraction 7. Increase in number of functional

which aids to eject more blood w/ each capillaries

beat (Stroke volume) - more gas exchange can take place

heart responds to training by increasing in 8. Faster recovery time

strength and size 9. Lower blood pressure & blood

4. Decrease in Resting Heart lipids

Rate⚫ -reduces major risk factor for stroke

⚫ & coronary heart disease

Decrease by 10 – 20 beats per minute (bpm) after - lower levels of fats

6-8 weeks of training 9. Lower blood pressure & blood lipids

A reduction of 20 bpm saves the heart -reduces major risk factor for stroke

about 10,483,200 beats per year. & coronary heart disease

5. Lower heart rate at a -lower levels of fats ( such as

given workloads cholesterol and triglycerides)

Common reasons people give for accomplishment I get from physical activity

not being active 6. I like the social involvement I get

1. “I don’t have the time” 7. Competition is the main reason I enjoy it

2. “it’s too inconvenient” 8. Makes me feel good about myself

3. “I don’t enjoy it” 9. Provides opportunities to get fresh air

4. “I’m no good at it”

5. “I’m not fit so avoid activity” Intensity of Exercise

6. “I have no place to be active especially in ⚫Cardiorespiratory development occurs

bad weather” when the heart is working between 40 and

7. “I am too old” 85 percent of the heart rate reserve.

Reasons for Doing PA ⚫Unfit individuals should use a 40 to 50

1. I do it for my HEALTH. percent training intensities

2. To improve my appearance. ⚫Increase in maximal oxygen uptake

3. I enjoy it! (VO2max) are accelerated when the heart

4. It relaxes me. is working closer to 85 percent of HRR

5. I like the challenge and sense of personal Determining Intensity

1. Estimate Maximal Heart Rate (MHR) ⚫General recommendation is to train
⚫ MHR= 220 - age between 20 and 60 minutes per session

2. Check Resting Heart Rate (RHR) depending on the intensity.

3. Determine HRR ⚫20 to 30 minutes aerobic exercise

⚫ HRR= MHR - RHR recommended per session.

A Calculate training intensities (TI) at 40-85% ⚫Accumulating 30 minutes or more of

using Karvonen Formula. moderate-intensity of activity throughout

Rate of Perceived Exertion the day can provide substantial health

⚫An alternative method of prescribing Benefits

intensity of exercise

⚫Using the scale, a person subjectively rates Intermittent exercise bouts

the perceived exertion of difficulty of ⚫Three 10-minute exercise sessions

exercise when training in the appropriate per day (separated by at least 4

target zone. hours), at approximately 70 percent

of maximal heart rate, also produce

Duration of Exercise training benefits.

Frequency ⚫Modality of aerobic exercise that gained
⚫For Weight-loss programs popularity in recent years is combined

- 45– to 60-minute exercise sessions of upper-lower-body exercise.

a low-to-moderate intensity, conducted 5 – 6 ⚫Combined upper-lower body exercise is

days per week. designed to provide resistance to the arms

⚫Three 20- to 30-minute training sessions per during lower body physical activity.

week, nonconsecutive days, will maintain ⚫The more muscle mass that is involved
cardiorespiratory fitness for as long as the during aerobic activity, the higher the

heart rate is in appropriate target zone. oxygen and energy demands of the activity

thus, resulting in cardiorespiratory

Mode of Exercise Development.

⚫Exercise that develops cardiorespiratory

system has to be Aerobic in nature. CHOICES OF AEROBIC

⚫Aerobic exercise has to involve the major ACTIVITIES

muscle groups in the body, and it has to Cross-training

be rhythmic and continuous. ⚫Combination of aerobic activities

that contribute to overall fitness Rowing

⚫Aerobic activity should be Stair Climbing

supplemented with strength and Racquet Sports

flexibility exercises. CARDIORESPIRATORY ENDURANCE

CHOICES OF AEROBIC ACTIVITIES Definition

Walking ●​ The ability of the lungs, heart, and blood vessels to

deliver adequate oxygen to the cells to meet the
Hiking demands of prolonged physical activity.
●​ The most important component of physical fitness and
Jogging a key indicator of overall health.
●​ A measure of how efficiently the body utilizes oxygen.
Aerobic dance
Basic Physiology
Swimming
●​ Breathing: Oxygen in air is taken up by the alveoli in
Water aerobics the lungs.
●​ Blood Circulation: Oxygen is picked up by
Cycling hemoglobin and transported to the heart.
●​ Heart Function: Pumps oxygenated blood through the
Spinning / circulatory system to all organs and tissues.
●​ Cellular Process: Oxygen is used to convert food
“Indoor Cycling substrates (carbs and fats) through aerobic metabolism
into ATP (Adenosine Triphosphate).
Rope Skipping ●​ Physical Exertion: More ATP is required to sustain
activity.
In-line skating
 ●​ Muscles' Role: The lungs, heart, and blood vessels Benefits of Aerobic Training
must deliver more oxygen to muscles to meet energy
demands. 1.​ Higher Maximal Oxygen Uptake (VO2 max)
○​ Increases oxygen utilization during physical
Fitness Levels activity.
○​ Delays onset of fatigue.
Fit Individual: ○​ Can improve up to 30% in those with low initial
fitness levels.
●​ Can deliver the required amount of oxygen to tissues 2.​ Increase in Oxygen-Carrying Capacity of Blood
efficiently during prolonged exercise. ○​ More hemoglobin and red blood cells.
3.​ Stronger Cardiac Muscle
Unfit Individual: ○​ Enhances heart’s contraction force.
○​ Increases stroke volume (amount of blood
●​ Has to work the cardiorespiratory system much harder. pumped per beat).
●​ Heart rate increases significantly. 4.​ Decrease in Resting Heart Rate
●​ Less oxygen is delivered to tissues. ○​ Can decrease by 10-20 beats per minute after
●​ Fatigue sets in faster. 6-8 weeks of training.
○​ Saves the heart millions of beats per year.
Aerobic vs. Anaerobic Exercise 5.​ Lower Heart Rate at Given Workloads
6.​ Increase in Mitochondrial Number and Size
1. Aerobic Exercise 7.​ Increase in Functional Capillaries
○​ Improves gas exchange efficiency.
●​ Energy required is generated through 8.​ Faster Recovery Time
oxygen-dependent metabolism. 9.​ Lower Blood Pressure & Blood Lipids
●​ Examples: Walking, cycling, swimming, aerobic dance. ○​ Reduces risk factors for stroke and heart
disease.
2. Anaerobic Exercise ○​ Decreases cholesterol and triglyceride levels.

●​ Energy is produced without oxygen. Barriers to Physical Activity

●​ High-intensity, short-duration activities (e.g., sprinting,
weightlifting). 1.​ Lack of time.
●​ Limited to 2-3 minutes before oxygen debt occurs.
 2.​ Inconvenience. 2.​ Resting Heart Rate (RHR):
3.​ Lack of enjoyment. ○​ Measured in a relaxed state.
4.​ Perceived lack of skill. 3.​ Heart Rate Reserve (HRR):
5.​ Avoidance due to poor fitness. ○​ HRR = MHR - RHR
6.​ Lack of suitable environment. 4.​ Training Intensity (TI):
7.​ Perceived age limitations. ○​ Calculated using Karvonen Formula.

Motivations for Physical Activity Rate of Perceived Exertion (RPE)

1.​ Health benefits. ●​ A subjective scale used to gauge exercise intensity.

2.​ Improved appearance. ●​ Helps individuals adjust effort to match target zones.
3.​ Enjoyment.
4.​ Stress relief. Duration of Exercise
5.​ Personal challenge and achievement.
6.​ Social engagement. ●​ 20-60 minutes per session recommended.
7.​ Competitive drive. ●​ Aerobic sessions: 20-30 minutes.
8.​ Enhanced self-esteem. ●​ Total daily moderate activity: At least 30 minutes.
9.​ Fresh air and nature exposure.
Intermittent Exercise Bouts
Exercise Intensity
●​ Three 10-minute sessions per day (separated by at
●​ Cardiorespiratory improvement occurs when heart least 4 hours) at ~70% of MHR can provide training
rate is 40-85% of Heart Rate Reserve (HRR). benefits.
●​ Beginners: Train at 40-50% intensity.
●​ Higher VO2 max gains occur when training closer
Exercise Frequency
to 85% of HRR.
●​ For Weight Loss: 45-60 minutes, 5-6 days per week.
Determining Exercise Intensity ●​ For Maintenance: Three 20-30 minute sessions per
week on nonconsecutive days.
1.​ Maximal Heart Rate (MHR):
○​ MHR = 220 - Age
Mode of Exercise
 ●​ Exercise must be aerobic, rhythmic, and involve Benefits of Strength Training
major muscle groups.
●​ Combined upper-lower body exercises improve ▶ Many benefits are the result of maintaining a strength
oxygen and energy demands.
training program. Some of which include an increase in
Choices of Aerobic Activities
muscle
●​ Walking
●​ Hiking mass, improved self-image or appearance, weight loss, and a
●​ Jogging
●​ Aerobic dance lessened risk for injury.
●​ Swimming
●​ Water aerobics ▶ By taking part in strength training, you can benefit from all of
●​ Cycling
●​ Spinning (Indoor Cycling) these factors and many more!
●​ Rope Skipping
●​ In-line Skating If you Strength Train you will…
●​ Rowing
●​ Stair Climbing ▶ Improve your balance. Taking part in muscular training will
●​ Racquet Sports
provide you with more balance and overall stability.
Cross-Training
▶ Decrease your risk for injury. As stated above, working out
●​ Combination of aerobic activities for overall fitness. will
●​ Supplemented with strength and flexibility training.
give you balance and will also acclimate your body to physical

activity providing you with more physical awareness.

Muscular Strength
▶ Be stronger! Lifting weights and strength training will
and Endurance increase
your strength and give your muscles more mass. ▶ Will stretching before a workout decrease my chances for
injury?
If you don’t Strength Train you
▶ Is it bad to do sit-ups with my hands behind my head?
will…
▶ Does core work mean doing a lot of abdominal crunches?
▶ Have difficulty with everyday tasks such a lifting items
around Are Free Weights Better

the house. than Working on Weigh

▶ Suffer from a decrease in bone density at an old age leaving M Trainingchines?

you at ▶ There are many factors that

risk with injury and other diseases. support both sides of this

▶ Suffer from weak muscles that become dormant from no argument. By using free

exercise. weights, you will benefit from

Questions About Strength Training other things such as

▶ Some question you may have about strength training are: increasing

▶ Are free weights better than working on weight training your balance, your body’s range of

machines? motion, and the freedom to

▶ Should I do cardio and strength training on the same day? attack any muscle groups you
desire.(pg. 240) Should I do cardio

▶ By using weight machines, you and weight

benefit from things such as, training on the

having a safer workout, assistance same day?

with learning new exercise Answer

motions, and saving time in your ▶ NO.

workout.(pg. 240) ▶ Cardio and weight training do not go hand-in-hand.

Answer ▶ Cardio works your body in a way that causes you to lose

▶ Although each category has its ups and downs, no method weight, whereas in weight training your body is working to

has proved to be better than the other. make your muscles stronger by adding muscle mass.

▶ Depending on the individual, a person may see better results ▶ Doing both of these on the same day will essentially cancel

using each

either free weights or machinery. other out.

▶ Both of these methods provide great success, but due to the Will stretching

extra physical benefits, using free weights is recommended to before a workout

those who have prior strength training experience. (pg. 240) decrease my
chances for injury? what you want when performing the exercise.

Answer ▶ This causes your body to bend at the core which lessens the

▶ Stretching before a workout will not decrease your chances affect of the workout and makes the process of doing sit-ups

of injury. easier.

▶ Studies actually prove that the best time to stretch is after a ▶ Placing your hands on your temples or even crossing them
over
workout.(pg. 282)
your chest are the best ways to perform the exercise.
▶ Although this is the case, a few minor stretches have been
Does core work
known to
mean doing a
enhance performance ability.
lot of abdominal
Is it bad to do sit-
crunches?
ups with your hands
Answer
behind your head?
▶ No. there are many other exercises that effect the core of
Answer your

▶ Absolutely. Doing sit-ups with your hands behind your head body other than just crunches, and any other abdominal
does
exercises for that matter.
not isolate the abdomen as the target muscle which is exactly
▶ Although crunches are a great exercise to strengthen the K. Hoeger, Sharon A. Hoeger, pages 240, 282
core,
▶ All photo credit goes to Flickr
they won’t effect all areas of the core.
Muscular Strength and Endurance
▶ There are many other upper and lower body lifts that effect
the Benefits of Strength Training

core and some are even necessary to strengthen certain parts Strength training provides numerous benefits that contribute to
both physical and mental well-being. Some key advantages
of the core.(pg. 244) include:

Call to Action ●​ Increased Muscle Mass: Engaging in strength training

promotes muscle growth, leading to improved physical
▶ These are only some of the main questions that people have strength and endurance.
who ●​ Enhanced Self-Image and Appearance: A well-toned
and muscular physique can improve confidence and
want to develop the best possible strength training program. self-esteem.
●​ Weight Management and Fat Loss: Strength training
Some other places to find information like this are boosts metabolism, helping to burn more calories and
maintain a healthy weight.
▶ Lifetime Physical Fitness and Wellness textbook. ●​ Reduced Risk of Injury: Stronger muscles and
improved joint stability decrease the likelihood of
▶ American College of Sports Medicine website injuries in daily activities and sports.
●​ Better Bone Health: Strength training increases bone
▶ Other various fitness books and websites. density, reducing the risk of osteoporosis and fractures,
especially in older adults.
Credit ●​ Improved Posture and Balance: Stronger muscles
contribute to better posture and stability, preventing
▶ Lifetime Physical Fitness and Wellness, Twelfth Edition, falls and discomfort.
Werner W.
 ●​ Boosted Mental Health: Exercise, including strength ●​ Develop Weak Muscles: Inactivity causes muscle
training, releases endorphins, reducing stress and atrophy, making you more prone to injuries and mobility
improving overall mood. issues.

By incorporating strength training into your routine, you can Common Questions About Strength Training
experience these benefits and improve your overall quality of
life. Are Free Weights Better than Weight Machines?

The Importance of Strength Training Both free weights and machines have unique benefits:

If You Strength Train, You Will: ●​ Free Weights:

○​ Improve balance and coordination by engaging
●​ Improve Balance and Stability: Strengthening stabilizer muscles.
muscles enhances coordination, reducing the risk of ○​ Allow a full range of motion and flexibility in
falls and injuries. movement.
●​ Reduce Injury Risk: Strong muscles and joints ○​ Offer versatility in targeting different muscle
provide better support, lowering the chances of strains groups.
and sprains. ●​ Weight Machines:
●​ Increase Overall Strength: Regular weight training ○​ Provide safer workouts, especially for
increases muscle power, making daily activities easier. beginners.
●​ Enhance Athletic Performance: Many sports rely on ○​ Help in learning proper form and exercise
strength and endurance, which can be significantly techniques.
improved through resistance training. ○​ Allow for quicker adjustments, saving time
during workouts.
If You Don’t Strength Train, You May:
Answer: There is no definitive winner—both methods are
●​ Struggle with Everyday Tasks: Activities such as effective. However, free weights are generally recommended
lifting, carrying groceries, or even climbing stairs can for those with prior strength training experience due to their
become more challenging. additional benefits in balance and stability.
●​ Experience Loss of Bone Density: As you age, the
lack of strength training can lead to weaker bones, Should I Do Cardio and Strength Training on the Same
increasing the risk of fractures. Day?
Answer: Ideally, no. Does Core Training Mean Only Doing Abdominal
Crunches?
●​ Cardio focuses on burning calories and improving
cardiovascular endurance, whereas strength Answer: No.
training aims to build muscle mass and strength.
●​ Performing both on the same day can lead to muscle ●​ The core includes muscles beyond the abdominals,
fatigue and hinder performance in both areas. such as the obliques, lower back, and hip flexors.
●​ If you must do both, consider separating them by ●​ Effective core workouts should incorporate exercises
several hours or alternating workout days. like:
○​ Planks (engage multiple core muscles)
Will Stretching Before a Workout Reduce My Risk of ○​ Russian Twists (target obliques)
Injury? ○​ Deadlifts and Squats (strengthen the entire
core region)
Answer: No. Research shows that static stretching before
exercise does not significantly reduce injury risk. Call to Action

●​ Best Practice: Dynamic stretching (active movements) These are just some of the common questions related to
before a workout is more effective in preparing muscles strength training. To develop a comprehensive and effective
for activity. training program, consider referring to reliable sources such
●​ Static stretching is best performed after a workout to as:
improve flexibility and reduce muscle stiffness.
●​ Lifetime Physical Fitness and Wellness textbook.
Is It Bad to Do Sit-Ups with Your Hands Behind Your ●​ The American College of Sports Medicine (ACSM)
Head? website.
●​ Other reputable fitness books and online resources.
Answer: Yes.

●​ Placing hands behind the head can strain the neck and
reduce abdominal engagement.
●​ Better Alternatives: Cross arms over the chest or
place hands at your temples to maintain proper form.
Flexibili • Flexibility refers to the absolute

ty range of movement in a joint or

•Definitions series of joints, and length in

•Factors of Flexibility muscles that cross the joints.

•Anatomical elements • Stretching is a form of physical exercise

•Types of Flexibility and in which a specific skeletal muscle is

Stretching deliberately elongated, in order to

•Flexibility Training Programs improve the muscle's felt elasticity and

•Benefits of Stretching reaffirm comfortable muscle tone.

•Mistakes made when you • Elasticity – The property of a material to

stretch resist deformation from a force and to

•How to stretch quickly return to its normal shape.

•Static Stretching Exercises Factors of

•Dynamic Stretching Exercises flexibility

•References -Joint structure

Definitions - Ligaments,
- Tendons, • Stretch

- Muscles, Receptors

- Skin, Types of Flexibility and Stretching

- Tissue injury, • 1. Dynamic flexibility -- the ability to perform dynamic

- Fat (or adipose) movements within the full range of motion in the joint.

tissue, Dynamic flexibility is generally more sport-specific than

- Body temperature, other forms of mobility. p.e.twisting from side to side or

- Age kicking an imaginary ball.

-Gender 2. Static Active flexibility -- this refers to the ability to

Anatomical Elements of Flexibility stretch an antagonist muscle using only the tension in the

• Joints agonist muscle. p.e.holding one leg out in front of you as

• Ligaments high as possible. The hamstring (antagonist) is being

• Tendons stretched while the quadriceps and hip flexors (agonists)

• Connective are holding the leg up.

Tissue •

• Muscular Tissue • 3. Static Passive flexibility -- the ability to hold a stretch

using body weight (with help of gravity) or some other • enhanced ability to learn and perform skilled movements

external force. p.e.holding your leg out in font of you and • increased mental and physical relaxation

resting it on a chair. The quadriceps are not required to • enhanced development of body awareness

hold the extended position. • reduced risk of injury to joints, muscles, and tendons

Flexibility Training Programs • reduced muscular soreness

• 1. Dynamic stretching • reduced muscular tension

• 2. Ballistic stretching • increased suppleness due to stimulation of the

• 3. Static Active production of chemicals which lubricate connective

stretching tissues

• 4. Static Passive • reduced severity of painful menstruation

stretching (dysmenorrhea) in females

• 5. Isometric stretching Mistakes made when stretching

• 6. PNF stretching • improper warm-up

Benefits of Stretching • inadequate rest

According to M. Alter, benefits of stretching include: between workouts

• enhanced physical fitness • overstretching

• performing the contraction which increases

wrong exercises tension. If stretched slowly,

• performing exercises in the contraction is avoided,

the wrong (or sub- muscle tension falls and you

optimal) sequence can then stretch the muscle

How to Stretch further.

• Do not overstretch or • Hold each stretch for 30 to

stretch to the point of pain 40 seconds. To gain the most

or discomfort. benefit from stretching, do a

• A low-resistance, sustained short warm- up first then

stretch is preferred to high- When to stretch

resistance stretch with quick, • Stretching is an important

bouncing movements. part of warming-up before

• Stretch gradually. If you and cooling-down after a

stretch the muscle too quickly, workout.

it responds with a strong • Stretch periodically

throughout the entire day. • In dynamic stretches, there

• Stretch before exercise are no bounces

Dynamic Stretching • e.g. slow, controlled leg

• swings, arm swings, or

• Slow controlled torso twists.

movements through the Static Active Stretching

full range of motion • An active stretch is one where

Improves dynamic you assume a position and

flexibility and is quite then hold it there with no

useful as part of your assistance other than using

warm-up for an active or the strength of your agonist

aerobic workout muscles

• Do not confuse • The tension of the agonists

dynamic stretching in an active stretch helps to

with ballistic relax the muscles being

stretching! stretched (the antagonists)

by reciprocal inhibition • Relaxed stretching is also

• 10-15 sec. very good for "cooling

• Yoga down" after a workout and

• e.g. bringing your leg up helps reduce post-workout

high and then holding it muscle fatigue, and

there without anything to soreness.

keep the leg in that extended • e.g.bringing your leg up

Position. high and then holding it

there with your hand,

Static Passive Stretching splits (the floor is the

• where you assume a apparatus)

position and hold it with Ballistic Stretching

some other part of your • Ballistic stretching uses

body, or with the the momentum of a

assistance of a partner or moving body or a limb in

some other apparatus. an attempt to force it

beyond its normal range groups through isometric

of motion. contractions (tensing) of the

• This type of stretching is stretched muscles.

not considered useful • The proper way to perform an

and can lead to injury. isometric stretch is as follows:

• It does not allow your -

muscles to adjust to, and Assume the position of a

relax in, the stretched passive stretch for the

position. desired muscle.

• e.g. bouncing down -

repeatedly to touch your Next, tense the stretched

Toes. muscle for 7-15 seconds

(resisting against some

Isometric Stretching force that will not move, like the

• floor or a partner).

Involves the resistance of muscle -

• stretching but is a technique

Finally, relax the muscle for at of combining passive

least 20 seconds. stretching (see section

recommended for children and Passive Stretching) and

adolescents whose bones are still isometric stretching (see

growing. section Isometric Stretching)

Isometric stretching is not in order to achieve maximum

• To apply resistance manually to one's static flexibility.

own limbs, to have a partner apply • The most common PNF

the resistance, or to use an stretching techniques are:

apparatus such as a wall (or the the hold-relax (20 sec.)

floor) to provide resistance. -

P.N.F.(Propioceptive Neuromuscular -

Facilitation) -

• the hold-relax-contract (7-15

It is not really a type of sec.)

the hold-relax-swing • Half Squat

• 3-5 repetitions (resting 20 • Leg Swings

seconds between each • Lunges

repetition). • Ankle Bounce

How do you test your Flexibility? Static Stretching Exercises

• Deep lunge • Chest Stretch

• Sit and reach • Biceps Stretch

• Shoulders • Upper Back Stretch

stretch • Shoulder Stretch

• Trunk lift • Shoulder and Triceps Stretch

Dynamic Stretching Exercises • Side Bends

• Neck Mobility • Abdominal and lower back muscles

• Shoulder Circles • Hamstring Stretch

• Arm Swings • Calf Stretch

• Side Bends • Hip and Thigh Stretch

• Hip circles and twists • Adductor Stretch

• Groin Stretch ●​ Flexibility: The absolute range of movement in a joint
or series of joints and the length in muscles that cross
• Front of Trunk Stretch the joints.
●​ Stretching: A physical exercise where a specific
• Iliotibial Band Stretch skeletal muscle is deliberately elongated to improve
elasticity and muscle tone.
• Quadriceps Stretch ●​ Elasticity: The property of a material to resist
deformation and return to its original shape.
Flexibility

Table of Contents
Factors Affecting Flexibility
1.​ Definitions
2.​ Factors Affecting Flexibility ●​ Joint structure
3.​ Anatomical Elements of Flexibility ●​ Ligaments
4.​ Types of Flexibility and Stretching ●​ Tendons
5.​ Flexibility Training Programs ●​ Muscles
6.​ Benefits of Stretching ●​ Skin
7.​ Common Stretching Mistakes ●​ Tissue injury
8.​ How to Stretch Properly ●​ Fat (adipose tissue)
9.​ When to Stretch ●​ Body temperature
10.​Stretching Exercises (Static & Dynamic) ●​ Age
11.​Testing Your Flexibility ●​ Gender
12.​References

Anatomical Elements of Flexibility

Definitions
●​ Joints
●​ Ligaments
●​ Tendons
 ●​ Connective tissue
●​ Muscular tissue
●​ Stretch receptors Benefits of Stretching

According to M. Alter, stretching provides the following

benefits:
Types of Flexibility and Stretching
●​ Enhanced physical fitness
1.​ Dynamic Flexibility: The ability to perform dynamic ●​ Improved ability to learn and perform skilled
movements within a full range of motion (e.g., twisting, movements
kicking an imaginary ball). ●​ Increased mental and physical relaxation
2.​ Static Active Flexibility: The ability to stretch an ●​ Enhanced body awareness
antagonist muscle using only the tension in the agonist ●​ Reduced risk of injury to joints, muscles, and tendons
muscle (e.g., holding one leg out in front without ●​ Reduced muscular soreness and tension
assistance). ●​ Increased suppleness by stimulating the production of
3.​ Static Passive Flexibility: The ability to hold a stretch lubricating chemicals in connective tissues
using body weight, gravity, or external force (e.g., ●​ Reduced severity of painful menstruation
resting a leg on a chair for support). (dysmenorrhea) in females

Flexibility Training Programs Common Stretching Mistakes

●​ Dynamic stretching ●​ Improper warm-up

●​ Ballistic stretching ●​ Inadequate rest between workouts
●​ Static active stretching ●​ Overstretching
●​ Static passive stretching ●​ Performing the wrong exercises
●​ Isometric stretching ●​ Performing exercises in the wrong sequence
●​ PNF (Proprioceptive Neuromuscular Facilitation)
stretching
How to Stretch Properly ●​ Leg Swings
●​ Lunges
●​ Do not overstretch or stretch to the point of pain. ●​ Ankle Bounce
●​ A slow, sustained stretch is preferred over
high-resistance, bouncing movements. Static Stretching Exercises
●​ Stretch gradually—quick stretching can trigger a
contraction response. ●​ Chest Stretch
●​ Hold each stretch for 30-40 seconds. ●​ Biceps Stretch
●​ Warm up before stretching for optimal results. ●​ Upper Back Stretch
●​ Shoulder Stretch
●​ Shoulder and Triceps Stretch
●​ Side Bends
When to Stretch ●​ Abdominal and Lower Back Stretch
●​ Hamstring Stretch
●​ Calf Stretch
●​ Before and after a workout.
●​ Hip and Thigh Stretch
●​ Periodically throughout the day.
●​ Adductor Stretch
●​ Dynamic stretching before exercise.
●​ Groin Stretch
●​ Static stretching after exercise.
●​ Front of Trunk Stretch
●​ Iliotibial Band Stretch
●​ Quadriceps Stretch

Types of Stretching Exercises

Dynamic Stretching Exercises

Testing Your Flexibility
●​ Neck Mobility
●​ Shoulder Circles ●​ Deep Lunge Test
●​ Arm Swings ●​ Sit and Reach Test
●​ Side Bends ●​ Shoulder Stretch Test
●​ Hip Circles and Twists ●​ Trunk Lift Test
●​ Half Squat
Explanation of the Answers Question 3: VO2 Max in Cardiorespiratory Endurance
Training

✅ Correct Answer: B. Maximum oxygen consumption​

Question 1: Principle of Progression in Cardiorespiratory
Endurance Training

✅ Correct Answer: C. Increasing exercise intensity and

Explanation: VO2 max is a measure of the maximum
amount of oxygen the body can use during intense
duration gradually​ exercise. It is a key indicator of cardiovascular fitness.
Explanation: The principle of progression states that to Maximum heart rate (option A) refers to the highest number of
improve cardiorespiratory endurance, exercise intensity and beats per minute the heart can reach, while maximum
duration should gradually increase over time. This allows the repetitions (C) and maximum weight lifted (D) relate to
body to adapt, preventing injury and overtraining. Jumping strength training rather than endurance.
straight into high-intensity workouts (option A) can lead to
burnout or injury, while maintaining the same level (option B)
does not provide further improvement. Avoiding intensity
increases (option D) would prevent progress altogether. Question 4: Borg Rating of Perceived Exertion (RPE)
Scale

✅ Correct Answer: A. Estimating exercise intensity based

Question 2: High-Impact Cardiorespiratory Exercise on perceived effort​

✅ Correct Answer: D. Jumping jacks​

Explanation: The Borg RPE scale helps individuals gauge
how hard they feel they are working during exercise. It ranges
Explanation: High-impact exercises involve movements from 6 (no exertion) to 20 (maximum effort). This method is
where both feet leave the ground, placing more stress on useful when heart rate monitoring is unavailable. Calories
joints. Jumping jacks are an example because they require burned (B), flexibility assessment (C), and heart rate
repeated jumps. In contrast, cycling (A) and swimming (C) measurement (D) are different metrics not related to RPE.
are low-impact since they do not stress the joints as much.
Walking (B) is also low-impact because at least one foot
remains on the ground at all times.
Question 5: Definition of Cardiorespiratory Endurance

✅ Correct Answer: D. The ability of the heart and lungs to

supply oxygen to the body during prolonged physical
activity​
Explanation: Cardiorespiratory endurance refers to the
efficiency of the heart, lungs, and circulatory system in Question 8: Target Heart Rate Zone for Improving
delivering oxygen to muscles over an extended period. Cardiorespiratory Endurance

✅ Correct Answer: C. 70-80% of maximum heart rate​

Options A, B, and C refer to flexibility, strength, and
coordination, which are separate fitness components.
Explanation: The optimal target heart rate zone for aerobic
endurance training is 70-80% of your maximum heart rate.
This intensity ensures cardiovascular benefits while preventing
Question 6: Factor NOT Influenced by Cardiorespiratory excessive strain. Lower intensities (A and B) may not
Endurance provide enough challenge, while 90-100% (D) is too intense

✅ Correct Answer: B. Flexibility​

and unsustainable for endurance training.

Explanation: Improved cardiorespiratory endurance

enhances oxygen consumption (A), blood pressure
regulation (C), and resting heart rate (D). However, it does Question 9: Long-Term Benefit of Improved
not directly improve flexibility, which is influenced by Cardiorespiratory Endurance

✅ Correct Answer: D. Improved immune function​

stretching and joint mobility.

Explanation: Long-term improvements in cardiovascular

fitness boost the immune system, making the body more
Question 7: Best Exercise for Improving Cardiorespiratory resistant to illness. Reduced flexibility (A) and decreased
Endurance bone density (B) are not benefits, and muscle strength (C)

❌ Incorrect Answer: C. Yoga​

is more related to resistance training.

✅ Correct Answer: D. Running​

Explanation: Cardiorespiratory endurance is best improved
through aerobic exercises like running, swimming, or cycling. Question 10: Recommended Frequency for
Yoga (C) is great for flexibility and relaxation but does not Cardiorespiratory Exercise

✅ Correct Answer: C. Three to five times per week​

significantly increase heart rate for sustained periods. Static
stretching (A) and weightlifting (B) also do not effectively
enhance endurance. Explanation: For optimal improvement in endurance, the
American College of Sports Medicine (ACSM) recommends
performing cardiorespiratory exercise 3-5 times per week.
Once a week (A) is insufficient, while daily workouts (B) can
lead to overtraining. Once every two weeks (D) does not
provide enough consistency for progress.