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chapter
1
Physical
Fitness,
Health,
and
Wellness
Five Components of Fitness
1. Cardiorespiratory endurance
2. Muscle strength
3. Muscle endurance
4. Flexibility
5. Body composition
Cardiorespiratory
• Cardio = heart.
• Respiratory = lungs.
• Cardiorespiratory endurance – ability of
the heart, lungs, and blood vessels to take
in, absorb, and deliver oxygen to working
muscles, allowing you to walk, run, swim,
bike, climb stairs or mountains, and so
forth.
Muscle Strength and Endurance
Muscular strength—the maximal pulling
force of a muscle or a muscle group.
Example: lifting a heavy weight only one time,
a maximum bench press for example.
Muscular endurance—the ability to move a
weight repeatedly without fatigue.
Example: a maximum number of push-ups or
sit-ups.
Flexibility
• The range of motion around a joint, or
more simply the degree to which you can
move your limbs with grace and efficiency.
• Examples of activities that may require
good flexibility: dance, gymnastics, rock
climbing, wrestling.
Body Composition
• For theoretical measurement purposes,
the body can be separated into two parts:
fat and fat-free mass.
• The amount of the body made up of each
of these two components is referred to as
body composition.
• Body composition is known to have a
dramatic effect on health.
Figure 1.1
The health-illness continuum
Figure 1.2
A single health-illness
continuum dot
Figure 1.3
An asymmetrical dot
Physical Health = Total Health?
• No!
• Total health includes many other
components:
1.
2.
3.
4.
Social
Mental
Emotional
Spiritual
Social Health
The ability to interact well with people and
the environment, and have satisfying
interpersonal relationships.
Mental Health
The ability to learn and grow intellectually.
Life’s experiences as well as more formal
structures (for example, schools) enhance
mental health.
Emotional Health
The ability to control emotions so that you
feel comfortable expressing them and can
express them appropriately. Conversely,
emotional health includes the ability to
avoid expressing emotions when it is
inappropriate to do so.
Spiritual Health
A belief in some unifying force, which will
vary from person to person but will have
the concept of faith at its core. Faith is a
feeling of connection to other humans, of a
purpose to life, and of a quest for meaning
in life.
Lifestyle and Disease
Medical researchers estimate that
• 20 percent of the risk for heart disease,
cancer, and stroke can be attributed to
heredity,
• another 20 percent to environmental factors,
• 10 percent to inadequate health care, and
• an alarming 50 percent to unhealthy lifestyles.
Prevent Disease
Physical activity can help prevent the
nation’s leading killers:
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Heart disease
Cancer
Stroke
Hypertension (high blood pressure), which is
itself a major cause of heart disease and
stroke
Figure 1.5 Examples of Moderate
Amounts of Physical Activity
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Washing and waxing a car for 45 to 60 minutes
Washing windows or floors for 45 to 60 minutes
Playing volleyball for 45 minutes
Playing touch football for 30 to 45 minutes
Gardening for 30 to 45 minutes
Wheeling self in wheelchair for 30 to 40 minutes
Walking 1 3/4 miles in 35 minutes (20 minutes per mile)
Playing basketball (shooting baskets) for 30 minutes
Bicycling 5 miles in 30 minutes
Dancing fast (social) for 30 minutes
Pushing a stroller 1 1/2 miles in 30 minutes
Raking leaves for 30 minutes
Source: U.S. Public Health Service. 1996. Physical Activity and Health: A
Report of the Surgeon General. Washington, DC: U.S. Department of
Health and Human Services.
How Might Exercise
Prevent Disease?
• Helps people control their weight. Overweight,
obesity, and malnutrition are implicated in
numerous states of ill health.
• Increases the amount of good (HDL) cholesterol
in the blood (Shepard, 1989).
• Decreases the amount of bad (LDL) cholesterol
that accumulates on the blood vessel walls and
can eventually block the flow of blood to the
heart and other body parts.