|
|
|
'On the Web' is an internet-based supplement that provides additional web content to supplement the material in Concepts of Fitness and Wellness. Browse through the whole document to explore web content related to this concept. If you know the specific 'On the Web' number or page number of the web icon in the text you can click on the direct link you are looking for below. Click here to access the other Online Learning Center resources available from the McGraw Hill Website (http://www.mhhe.com/corbin7e). The material available here is for the exclusive use of students and instructors using the Concepts-based textbooks. All rights reserved (McGraw Hill Higher Education). On the Web - Concept 05Web05-01: Physical Activity Dose-Response Principle Web05-02: Physical Activity Promotion Resources Web05-03: National Strategy for Promoting Physical Activity Web05-04: Physical Activity Guidelines Web05-05: Physical Activity Guidelines for Youth Web05-06: Patterns and Trends in Physical Activity Web05-07: Youth Physical Activity Patterns Web05-08: Criterion Referenced Standards Web05-09: Supplemental Web Resources Web05-10: Supplemental Readings Web05-01: Physical Activity Dose-Response PrincipleThe FIT formula is an acronym (Frequency - Intensity - Time) used to describe the amounts of exercise needed to improve fitness or health. The concept of the FIT formula is similar to a doctor's prescription in that if you follow the guidelines you will receive the best results. When prescribing medication doctors typically tell you how much to take (dose or intensity), how often to take it (frequency) and how long you should continue (time). These are the same parameters that are used to prescribe exercise. The parameters (Frequency, Intensity and Time/Duration) relate to the overload principle. A person has to reach a certain threshold amount of activity for the body to adapt to the challenge. Once a certain base level of fitness is reached, a person will need to continue performing the recommended levels of exercise to maintain their fitness level. To improve fitness beyond their current level, a person would have to increase their "dose" of exercise to continue to challenge the body. The American College of Sports Medicine (www.acsm.org) provides the most definitive statements about physical activity guidelines for fitness professionals. The site includes statements about safe and effective physical activity. Other public health associations have also provided resources to help people understand and establish appropriate exercise intensities. The following information is from ACSM's Position Stand on the recommended quantity and quality of exercise for developing and maintaining cardiorespiratory fitness. Cardiorespiratory Fitness and Body Composition 1. Frequency of training: 3-5 d¬?wk-1. 2. Intensity of training: 55/65%-90% of maximum heart rate (HRmax), or 40/50%-85% of maximum oxygen uptake reserve (V(dot)O2R) or HRmax reserve (HRR).1 The lower intensity values, i.e., 40-49% of V(dot)O2R or HRR and 55-64% of HRmax, are most applicable to individuals who are quite unfit. 3. Duration of training: 20-60 min of continuous or intermittent (minimum of 10-min bouts accumulated throughout the day) aerobic activity. Duration is dependent on the intensity of the activity; thus, lower-intensity activity should be conducted over a longer period of time (30 min or more), and, conversely, individuals training at higher levels of intensity should train at least 20 min or longer. Because of the importance of "total fitness" and that it is more readily attained with exercise sessions of longer duration and because of the potential hazards and adherence problems associated with high-intensity activity, moderate-intensity activity of longer duration is recommended for adults not training for athletic competition. 4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature, e.g., walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, aerobic dance/group exercise2 (213), rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof. Click here to see guidelines on target heart rate produced by the American Heart Association. The charts in your book provide tables for determining your target heart rate. Try out some of these and see if they give you the same information.
Web05-02: Physical Activity Promotion ResourcesMany people have misconceptions about links between physical activity and health. They may expect it to work too fast or expect that they can achieve gains that may not be realistic based on their individual genetics or body types. The National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention (NCCDPHP) serves as a repository for a number of public health resources on physical activity and health but reliable information is also available from a number of other agencies and sources. The "Healthfinder" web site (www.healthfinder.gov) provides information and links for various health topics. The following links represent just the first 9 resources that appeared when the page was searched with the keywords "physical activity". Read up on some of these links to learn more about physical activity or visit the Healthfinder website and do your own search. Physical Activity: Promoting Better Health for Young People Through Physical Activity and Sports Physical Activity and Health: A Report of the Surgeon General National Physical Activity Initiative Fact Sheet - Centers for Disease Control and Prevention (CDC) Promoting Physical Activity: A Guide for Community Action The Link Between Physical Activity and Morbidity and Mortality Check Your Physical Activity and Heart Disease I.Q. Exercise (Physical Activity) NHLBI Obesity Education Initiative: Guide to Physical Activity Web05-03: National Strategy for Promoting Physical ActivityNational public health strategies have been created to improve the overall health of Americans. Healthy People 2010 is a national initiative to increase the number of quality years for the population and eliminate health disparities. There are 28 focus areas including physical activity. Healthy People 2010 has set recommendations for the amount of physical activity Americans should achieve. The goal is to improve health, fitness, and the quality of life through daily physical activity. They recommend (preferably) daily moderate physical activity that can be incorporated through lifestyle activity. Lifestyle physical activity is at the base of the pyramid since it is the type of physical activity that everyone should participate in. Lifestyle physical activity can include activity accrued as part of occupational tasks or as part of your normal daily routine. Modern technology has made it possible to get through our normal lives without expending much physical activity. While many of these devices make life convenient they also take away from important opportunities for lifestyle physical activity. Therefore, it is important to build physical activity back into your day. By remembering the importance of lifestyle activity at the bottom of the activity pyramid it will be easier for you to remind yourself of ways to be more active. Many people report that they don't have enough time to be active. Others have good intentions to be active, but find that many work and family responsibilities make it difficult to stay active. The incorporation of "lifestyle" physical activity into your day is an ideal way to stay physically active since it can be accumulated throughout the day. Lifestyle physical activity is at the base of the activity pyramid because it represents the types of activities that should serve as the basis for a regular pattern of activity. While many may choose to do activities from other levels of the pyramid, everyone should strive to satisfy the general recommendations for lifestyle physical activity. Walking is one of the easiest and most popular ways to get regular physical activity. A recent study evaluated the effectiveness of this more flexible activity recommendation. A sample of 32 sedentary adults were randomly assigned to one of three walking groups (30 minutes continuous, 3 x 10 minute walks, and any combination of walks for 30 minutes). At the end of 16 weeks, all groups improved their aerobic fitness and systolic blood pressure - irregardless of how the activity was partitioned. The benefits were still evident at the end of 32 weeks, and participants in each group also had significant body fat reductions. This study points out that moderate intensity activities like walking can improve health and promote weight control. There are many resources available to help learn how to add physical activity back into your life. Visit the following pages of tips from the National Center for Chronic Disease Prevention and Health Promotion - Division of Nutrition and Physical Activity.
References: Web05-04: Physical Activity GuidelinesProfessionals in the exercise science and public health fields have sought to provide the population with guidelines for how much exercise is needed to improve health. The guidelines have changed over the years as information accumulates on the relationship between physical activity and health. The guidelines in the 1970's and 1980's emphasized exercise that would increase cardiorespiratory fitness because it was assumed that fitness improvements were needed to improve health. As research accumulated, it became clear that benefits are available from more moderate amounts and intensities of physical activity. As evidence accumulated that moderate physical activity can produce significant health benefits the general public health guidelines changed accordingly. An informational page from the Centers for Disease Control and Prevention (CDC) summarizes the current recommendations for physical activity. According to current physical activity guidelines, adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week or engage in vigorous-intensity physical activity 3 or more days per week for 20 or more minutes per occasion. Another web page from the CDC provides specific examples of how much activity is needed to meet these guidelines and how needs may vary for different individuals. An important principle is that the duration of activity is longer if lower intensity activity is used to provide your physical activity. A conceptual diagram is included below from the CDC.  Web05-05: Physical Activity Guidelines for YouthThe National Association for Sport and Physical Education (NASPE) has developed guidelines for the amount of physical activity that children should achieve. The following guidelines are recommended (click NASPE to review more information):
The President's Council of Physical Fitness and Sports has also published guidelines for youth physical activity (PCPFS Research Digest on PA Guidelines)  Web05-06: Patterns and Trends in Physical ActivityPatterns of physical activity vary considerably by gender, age, ethnicity, socio-economic status and other demographic variables. The National Center for Chronic Disease Prevention and Health Promotion at the CDC (http://www.cdc.gov/nccdphp/index.htm) conducts regular surveillance of physical activity and other health behaviors to understand patterns and trends in the population. One of the more frequently cited survey instruments is the Behavioral Risk Factor Surveillance System (BRFSS). The BRFSS is a random-digit telephone survey that is conducted each year in nearly all 50 states. The trends in physical inactivity in the past 10 years are diagrammed below.  It is evident from this figure that about 30% of the population is completely sedentary and that there has been little change in the levels in the past 10 years, despite major public health efforts. Because the BRFSS is conducted separately by state, it is also possible to examine population patterns of physical activity across the United States. The most active states tend to be out in the west while inactivity tends to be greatest in Midwest and south. The web site for the BRFSS (http://www.cdc.gov/brfss/) allows users to examine patterns in health behaviors by a variety of demographic variables or to see the activity levels within your particular state. Try this out! Similar surveillance research from Canada are available through the Health Canada website (www.hc-sc.gc.ca). Web05-07: Youth Physical Activity PatternsYoung children are clearly the most active segment of society as almost all children get physical activity through their play. Research from the youth risk There are clear declines in physical activity over the adolescent years (especially for girls) and evidence suggests that activity patterns formed early in life can track into adulthood. Click here to see a fact sheet on physical activity in adolescents and young adults from the Centers for Disease Control and Prevention (CDC). Because of these trends there has been major efforts to more effectively promote physical activity in youth. The following quote was issued in a joint report to the President From the Secretary of Health and Human Services and the Secretary of Education.  Our nation's young people are, in large measure, inactive, unfit, and increasingly overweight. Physical inactivity threatens to reverse the decades-long progress in reducing deaths from cardiovascular diseases. Ultimately this could have a devastating impact on our national health care budget. This report from the Secretary of Health and Human Services and the Secretary of Education, and recently released by the White House, outlines ten strategies to promote health and reduce obesity through lifelong participation in enjoyable and safe physical activity and sports. Included is a bibliography and appendices of helpful materials. Click here to read more on this initiative There are a number of informational and promotional sites on the Internet that provide information about physical activity in children. Check these: Web05-08: Criterion Referenced StandardsThe Concepts of Physical Fitness and Concepts of Fitness and Wellness texts utilize criterion referenced standards as the basis for all of the fitness evaluations. Historically in the physical education field there was a tendency for fitness assessments to be evaluated using percentile based norms. With this system, an individual's fitness score is compared to a reference population and the rating then reflects what percentile the person falls in. A major limitation of this approach is that it tells you little about how your scores relate to specific health related criteria (in other words, what does it mean in terms of health risks?). It is also hard to gauge the relevance of small increments in improvement since the results are dependent on the distribution of scores in the reference population. For example, being in the 10th percentile of strength among professional football players would be a major accomplishment since they represent a highly trained group. Similarly, being in the top percentiles compared to a group of young children would not be a major accomplishment since this isn't an appropriate comparison group for college age students. Increasingly, scientists have moved towards the adoption of health-related criterion referenced standards. This type of system provides objective determinations of how a person's fitness score relates to established health criteria. If a person attains the health related standard, they theoretically have sufficient fitness for health. These have to be set using age and gender appropriate criteria since the amounts of fitness needed vary for different populations. A major advantage of this approach is that results are based on your individual scores and not compared against an arbitrary reference population. An additional benefit is that a person can set more specific goals and monitor their progress towards achieving the healthy standards. A good example of the application of these standards is from the FITNESSGRAM Youth Fitness Program developed at the Cooper Institute in Dallas Texas (www.cooperinst.org). The FITNESSGRAM program provides health related standards for a complete battery of fitness tests that are commonly used in physical education classes for elementary, middle-school and high school programs. Another popular fitness program is the Presidents Council on Physical Fitness and Sports President's Council on Physical Fitness in Sports. This program uses similar assessments but provides feedback and awards based on normative standards. To achieve the Presidential fitness award a person has to achieve the 85th percentile on all fitness tests. Because fitness is multidimensional it is difficult for a person to score high on all five fitness tests so few children achieve this award. Reflect back on your earlier experiences in physical education and consider how you felt about fitness testing in school. Information on the FITNESSGRAM program can be found at www.fitnessgram.net. Click here to directly access information about criterion reference standards from the FITNESSGRAM Reference Guide. Web05-09: Supplemental Web ResourcesAmerican College of Sports Medicine -www.acsm.org Centers for Disease Control and Prevention (CDC) -www.cdc.gov Health Canada -http://www.healthcanada.ca Healthy People 2010 -www.health.gov/healthypeople Morbidity and Mortality Weekly Reports -www.cdc.gov/mmwr Surgeon General's Report on Physical Activity and Health -www.cdc.gov/nccdphp/sgr/sgr.htm Web05-10: Supplemental ReadingsReferences new to 7e/14e
Rererences from Past Editions
|