Industry perspective: Understand the history of health and fitness management, its present status, and future trends. Health Fitness Management, Second Edition, has been fully updated and organized for maximum retention and easy reference. Learning objectives, key terms, and a list of references and recommended reading round out each chapter to make the material even more comprehensive to students, and a new instructor guide and test package make the text ideal for instructors teaching a course.
Practitioners will find the added bonus of many time-saving reproducible forms, including a sample membership agreement, an equipment maintenance form, and a guest registration and exercise waiver.
Written by industry experts with more than combined years of experience, Health Fitness Management, Second Edition, is the fundamental resource for the management and operation of health and fitness facilities and programs. Enhanced with practical scenarios and applied knowledge, it provides a solid foundation for students preparing for a management career in the health and fitness industry and serves as an essential reference for professionals already enjoying the challenges and opportunities of club management.
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Beyond Training. Beyond Training Book Review:. Teaching Physical Education. Teaching Physical Education Book Review:. Reward yourself for complying with your exercise program although a change to a higher fitness level is a reward in and of itself. You are encouraged to conduct at least pre- and post-exercise program fitness tests. A personal fitness profile is provided in Activity 2.
You also may choose to use the computer software available with this textbook. In Chapter 3 you will write personal fitness goals for this course see Activity 3.
You should base these goals on the actual results of your initial fitness assessments. As you proceed with your exercise program, you should allow a minimum of 8 weeks before doing your post-fitness assessments. As discussed in Chapter 1, exercise testing or exercise participation is not advised for individuals with certain medical or physical conditions. Therefore, before starting an exercise program or participating in any exercise testing, you should fill out the Clearance for Exercise Participation questionnaire given in Chapter 1, Activity 1.
After several months of aerobic training, VO2max increases are between 15 and 20 percent on the average, although individual responses can range from 0 percent in a few selected cases to more than 50 percent improvement, even when all participants follow exactly the same training program. Non-fitness and low-fitness participants, however, should not label themselves nonresponders based the previous discussion. Nonresponders constitute less than 5 percent of exercise participants.
Although additional research is necessary, lack of improvement in cardiorespiratory endurance among nonresponders might be related to low levels of leg strength. A lower body strength-training program has been shown to help these individuals improve VO2max through aerobic exercise.
In addition to regular exercise; lifestyle behaviors such as walking, taking stairs, cycling to work, parking farther from the office, doing household tasks, gardening, and doing yardwork provide substantial benefits. In this regard, monitoring daily physical activity and exercise habits should be used in conjunction with fitness testing to evaluate compliance among nonresponders.
After all, it is through increased daily activity that we reap the health benefits that improve quality of life. Fitness Assessment Battery No single test can provide a complete measure of physical fitness.
In the next few pages are descriptions of several tests used to assess the health-related fitness components. When interpreting the results of fitness tests, you can apply either of two standards: health fitness and physical fitness. Health Fitness Standard Responders Versus Nonresponders Individuals who follow similar training programs show a wide variation in physiological responses. Heredity plays a crucial role in how each person responds to and improves after beginning an exercise program.
Several studies have documented that following exercise training, most individuals, called responders, readily show improvements, but a few, nonresponders, exhibit small or no improvements at all. This concept is referred to as the principle of individuality. As illustrated in Figure 2.
These health improvements are quite striking, and only slightly greater benefits are obtained through a more intense exercise program. Health benefits include a reduction in blood lipids, lower blood pressure, weight loss, stress release, and lower risk for diabetes, other diseases, and premature mortality.
More specifically, improvements in the metabolic profile better insulin sensitivity and glucose tolerance and improved cholesterol levels can be notable in spite of little or no improvement in aerobic capacity or weight loss. These improvements in the metabolic profile through an active lifestyle and moderate physical activity are referred to as metabolic fitness. The health fitness or criterion-referenced standards used in this book are based on epidemiological data linking minimum fitness values to disease prevention and better health.
Attaining the health fitness standards requires only moderate amounts of physical activity. For example, a 2-mile walk in less than 30 minutes, five to six times per week, seems to be sufficient to achieve the health fitness standard for cardiorespiratory endurance. But if the individual wants to participate in moderate to vigorous fitness activities, achieving a high physical fitness standard is recommended.
For the purposes of this book, both health fitness and physical fitness standards are given for each fitness test.
You will have to decide your personal objectives for the fitness program. Cardiorespiratory Endurance As a person breathes, part of the oxygen in the air is taken up in the lungs and transported in the blood to the heart. The heart then pumps the oxygenated blood through the circulatory system to all organs and tissues of the body. At the cellular level, oxygen is used to Physical Fitness Standard The physical fitness standard is set higher than the health fitness standard and requires a more vigorous exercise program.
Current health fitness standards may not be enough to achieve these objectives. Sound physical fitness gives the individual a level of independence throughout life that many people no longer enjoy. Most older people should be able to carry out activities similar to those they conducted in their youth, though not with the same intensity.
If the main objective of the fitness program is to lower the risk for disease, attaining the health fitness K E Y T E R M S Responders Individuals who exhibit improvements in fitness as a result of exercise training. Nonresponders Individuals who exhibit small or no improvements in fitness compared with others who undergo the same training program. Principle of individuality Training concept that genetics plays a major role in individual responses to exercise training and these differences should be considered when designing exercise programs for different people.
Metabolic profile Result of the assessment of diabetes and cardiovascular disease risk through plasma insulin, glucose, lipid, and lipoprotein levels. Metabolic fitness Improvements in the metabolic profile through a moderate-intensity exercise program in spite of little or no improvement in health-related fitness components.
Health fitness standard The lowest fitness requirements for maintaining good health, decreasing the risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries. Physical fitness standard Required criteria to achieve a high level of physical fitness; ability to do moderate to vigorous physical activity without undue fatigue.
Some examples of activities that promote cardiorespiratory endurance, or aerobic fitness, are walking, jogging, cycling, rowing, swimming, cross-country skiing, aerobic dance, soccer, basketball, and racquetball. Guidelines to develop a lifetime cardiorespiratory endurance exercise program are given in Chapter 3, and an introduction and description of benefits of leading aerobic activities are given in Chapter 4.
A sound cardiorespiratory endurance program contributes greatly to good health. The typical American is not exactly a good role model in terms of cardiorespiratory fitness. A poorly conditioned heart that has to pump more often just to keep a person alive is subject to more wear-and-tear than is a well-conditioned heart. In situations that place strenuous demands on the heart, such as doing yardwork, lifting heavy objects or weights, or running to catch a bus, the unconditioned heart may not be able to sustain the strain.
Everyone who initiates a cardiorespiratory exercise program can expect a number of benefits from training. Among these are lower resting heart rate, blood pressure, blood lipids cholesterol and triglycerides , recovery time following exercise, and risk for hypokinetic diseases those associated with physical inactivity and sedentary living.
Simultaneously, cardiac muscle strength and oxygen-carrying capacity increase. Cardiorespiratory endurance is determined by the maximal oxygen uptake or VO2max , the maximum amount of oxygen the human body is able to utilize per minute of physical activity.
When comparing two individuals with the same absolute value, the one with the lesser body mass will have a higher relative value, indicating that more oxygen is available to each kilogram 2. Because all tissues and organs of the body need oxygen to function, higher oxygen consumption indicates a more efficient cardiorespiratory system.
Critical Thinking Your relative maximal oxygen uptake can be improved without engaging in an aerobic exercise program. How can you accomplish this, and would you benefit from doing so?
Physical exertion requires more energy to perform the activity. As a result, the heart, lungs, and blood vessels have to deliver more oxygen to the cells to supply the required energy. During prolonged exercise, an individual with a high level of cardiorespiratory endurance is able to deliver the required amount of oxygen to the tissues with relative ease.
The cardiorespiratory system of a person with a low level of endurance has to work much harder, because the heart has to pump more often to supply the same amount of oxygen to the tissues, and consequently fatigues faster. Hence, a higher capacity to deliver and utilize oxygen oxygen uptake indicates a more efficient cardiorespiratory system. For submaximal exercise tests such as a walking test , a physician should be present when testing higher-risk and symptomatic individuals and people with medical conditions, regardless of age.
The human body burns about 5 calories for each liter of oxygen consumed and oxygen uptake ranges from about. During aerobic exercise, the average person trains at between 50 and 75 percent of maximal oxygen uptake.
A person with a maximal absolute oxygen uptake of 3. At 5 calories per liter, this indicates that If the activity is carried out for 30 minutes, calories At 30 minutes per exercise session, approximately 11 sessions would be required to expend the 3, calories. The test used most often to determine cardiorespiratory endurance is the 1.
The fitness category is determined according to the time a person takes to run or walk a 1. The only equipment necessary to conduct this test is a stopwatch and a track or a premeasured 1. Although the 1. The 1. It is not recommended for unconditioned beginners, symptomatic individuals, those with known cardiovascular disease or risk factors for heart disease, men over age 45, or women over age Unconditioned beginners are encouraged to have at least 6 weeks of aerobic training before they take the test.
Prior to taking the 1. Next, time yourself during the 1. If you notice any unusual symptoms during the test, do not continue. Stop immediately and see your physician or retake the test after another 6 weeks of aerobic training. At the end of the test, cool down by walking or jogging slowly for another 3 to 5 minutes.
Use your performance time to look up your estimated VO2max in Table 2. For example, a year-old male runs the 1. Table 2. According to Table 2. Assessing Cardiorespiratory Endurance Even though most cardiorespiratory endurance tests probably are safe to administer to apparently healthy individuals those with no major coronary risk factors or symptoms , the American College of Sports Medicine recommends that a physician be present for all maximal exercise tests on apparently healthy men over age 45 and women over age Maximal oxygen uptake VO2max Maximum amount of oxygen the human body is able to utilize per minute of physical activity.
Body weight in pounds must be determined prior to the walk. A stopwatch is required to measure total walking time and exercise heart rate.
You can proceed to walk the 1-mile course at a brisk pace so your exercise heart rate at the end of the test is above beats per minute. At the end of the 1. You can take your pulse on the wrist by placing two fingers over the radial artery inside of the wrist on the side of the thumb or over the carotid artery in the neck just below the jaw next to the voice box, as shown above.
Next, multiply the second pulse count by 6 to obtain the exercise heart rate in beats per minute. Now convert the walking time from minutes and seconds to decimal-based minute units. Each minute has 60 seconds, so the seconds are divided by 60 to obtain the decimal fraction of a minute.
Dolgener, L. Hensley, J. Marsh, and J. Fjelstul, Research Quarterly for Exercise and Sport, 65 , — Taking the pulse at the carotid artery. Record your cardiorespiratory fitness test results on your fitness profile in Activity 2.
Muscular Strength and Endurance Many people are under the impression that muscular strength and endurance are necessary only for athletes and those whose jobs require heavy muscular work. Actually, strength and endurance are important components of total physical fitness and have been shown to be essential to everyone.
Strength is crucial for top performance in daily activities such as sitting, walking, running, lifting and carrying objects, doing housework, and even enjoying recreational activities. Strength is also valuable in improving personal appearance and self-image, developing sports skills, and meeting 2 Assessment of Physical Fitness 31 certain emergencies in life in which strength is necessary to cope effectively. Muscular strength also seems to be the most important health-related component of physical fitness in the older adult population.
Whereas proper cardiorespiratory endurance helps maintain a healthy heart, good strength levels do more to promote independent living than any other fitness component. More than anything else, older adults want to enjoy good health and function independently. Many, however, are confined to nursing homes because they lack sufficient strength to move about. They usually cannot walk very far, and some have to be helped in and out of beds, chairs, and tubs. A strength-training program can have a tremendous impact on quality of life.
Research has shown leg strength improvements as high as percent in previously inactive adults over age It helps increase and maintain resting metabolism. It improves balance and restores mobility. It makes lifting and reaching easier. It decreases the risk for injuries and falls. It stresses the bones, thus preserving bone density, and decreasing the risk for osteoporosis. Muscular Strength and Muscular Endurance Although muscular strength and muscular endurance are interrelated, the two have a basic difference.
Muscular strength is the ability to exert maximum force against resistance. Muscular endurance also called localized muscular endurance is the ability of the muscle to exert submaximal force repeatedly over a period of time. Muscular endurance depends to a large extent on muscular strength and to a lesser extent on cardiorespiratory endurance. Weak muscles cannot repeat an action several times or sustain it for long.
Muscular strength Ability to exert maximum force against resistance. Muscular endurance Ability of a muscle to exert submaximal force repeatedly over a period of time. Muscular strength usually is determined using the one repetition maximum 1 RM technique. Although this assessment gives a good measure of absolute strength, it does require a considerable amount of time to administer.
Muscular endurance commonly is established by the number of repetitions an individual can perform against a submaximal resistance or by the length of time a person can sustain a given contraction. Bench jump. We live in a world in which muscular strength and endurance are both required, and muscular endurance depends to a large extent on muscular strength. Accordingly, a muscular endurance test that uses three exercises to assess the upper body, lower body, and mid-body muscle groups have been selected to determine your level of strength.
Individuals who are susceptible to low-back injury may do the Abdominal Crunch instead of the Bent-Leg Curl-Up test see discussion on page All tests should be conducted with the aid of a partner. The correct procedures for performing these exercises follow.
If you cannot jump the full minute, step up and down. A repetition is counted each time both feet return to the floor. Modified Dip The Modified Dip is an upper-body exercise that is done by men only. Using a bench or gymnasium bleacher, place your hands on the bench with the fingers pointing forward.
Have a partner hold your feet in front of you. Bend your hips at approximately 90 degrees you also may use three sturdy chairs; put your hands on two chairs placed by the sides of your body and your feet on the third chair in front of you. Muscular Endurance Test Modified-Dip. Next, lower your body by flexing your elbows until you reach a 90 degree angle at this joint, and then return to the starting position.
The repetition does not count if you fail to reach 90 degrees. Perform the repetitions to a two-step cadence down—up , regulated with a metronome set at 56 beats per minute. Perform as many continuous repetitions as possible. If you fail to follow the metronome cadence, you no longer can count the repetitions. Lie down on the floor face down , bend your knees feet up in the air , and place your hands on the floor by your shoulders with the fingers pointing forward.
Your lower body will be supported at the knees rather than the feet throughout the test. Your chest must touch the floor on each repetition. Perform the repetitions to a two-step cadence up— down regulated with a metronome set at 56 beats per minute. Do as many continuous repetitions as possible. If you fail to follow the metronome cadence, you cannot count any more repetitions. For the Bent-Leg Curl-Up, lie down on the floor, face up, and bend both legs at the knees at approximately degrees.
Your feet should be on the floor, and you must hold them in place yourself throughout the test. Cross your arms in front of your chest, each hand on the opposite shoulder. Now raise your head off the floor, placing your chin against your chest. This is the starting and finishing position for each curl-up. The back of the head may not come in contact with the floor; the hands cannot be removed from the shoulders; and neither the feet nor the hips can be raised off the floor at any time during the test.
The test is terminated if any of these four conditions occur. When you curl up, your upper body must come to an upright position before going back down. The repetitions are performed to a two-step cadence up—down regulated with the metronome set at 40 beats per minute.
For this exercise you should allow a brief practice period of 5 to 10 seconds to familiarize yourself with the cadence the up movement is initiated with the first beat, then you must wait for the next beat to initiate the down movement; one repetition is accomplished every two beats of the metronome. Count as many repetitions as you are able to perform following the proper cadence. The test is terminated if you fail to maintain the appropriate cadence or if you accomplish repetitions.
Have your partner check the angle at the knees throughout the test to make sure that you maintain the degree angle as closely as possible. Abdominal Crunch The Abdominal Crunch is recommended only for individuals who are unable to perform the Bent-Leg Curl-Up because of susceptibility to low-back injury. Exercise form must be monitored carefully during the test.
Several authors and researchers4 have indicated that participants have difficulty maintaining proper form during this test. These actions make the test easier and misrepresent performance. Biomechanical factors also limit the ability to perform this test. Some research has questioned the validity of this test as an effective measure of abdominal strength or abdominal endurance.
Lie on the floor in a supine position face up with your knees bent at approximately degrees and your legs slightly apart. Straighten your arms, and place them on the floor alongside your trunk with your palms down and fingers fully extended. The fingertips of both hands should barely touch the closest edge of the cardboard. Bring your head off the floor until your chin is 1" to 2" away from your chest. Keep your head in this position during the entire test. Do not move your head by flexing or extending the neck.
You now are ready to begin the test. Perform the repetitions to a two-step cadence up— down regulated with a metronome set at 60 beats per K E Y T E R M S One repetition maximum 1 RM The maximal amount of resistance a person is able to lift in a single effort. Abdominal Crunch. Allow a brief practice period of 5 to 10 seconds to familiarize yourself with the cadence. Initiate the up movement with the first beat and the down movement with the next beat.
Accomplish one repetition every two beats of the metronome. Count as many repetitions as you are able to perform while following the proper cadence. You may not count a repetition if your fingertips fail to reach the distant end of the cardboard. Terminate the test if you: a fail to maintain the appropriate cadence, b bend your elbows, c shrug your shoulders, d slide your body, e fail to keep your heels on the floor, f do not keep your chin close to your chest, g accomplish repetitions, or h can no longer perform the test.
Have your partner check the angle at the knees throughout the test to make sure you maintain the degree angle as closely as possible. Based on your percentile ranks, you can determine your muscular endurance fitness category for each exercise using the guidelines provided in Table 2.
Now total the points and determine your overall strength endurance fitness category according to the ratings provided in Table 2. Record the results of your strength tests in Activity 2. Muscular Flexibility Flexibility refers to the achievable range of motion at a joint or group of joints without causing injury.
When joints are not regularly moved through their normal range of motion, muscles and ligaments shorten in time, and flexibility decreases. Developing and maintaining some level of flexibility are important factors in all health enhancement programs—and even more so as we age. Good flexibility promotes healthy muscles and joints. At times in daily life, we have to make rapid or strenuous movements we are not accustomed to making.
Abruptly forcing a tight muscle beyond its normal range of motion often leads to injuries. Adequate flexibility also makes activities of daily living, such as turning, lifting, and bending much easier to perform. A person must take care, however, not to overstretch joints. Too much flexibility leads to unstable and loose joints, which may actually increase injury rate.
A decline in flexibility can cause poor posture and subsequent aches and pains that lead to limited movement of joints. Inordinate tightness is uncomfortable and debilitating. Approximately 80 percent of all lowback problems in the United States stem from improper alignment of the vertebral column and pelvic girdle, a direct result of inflexible and weak muscles.
This backache syndrome costs U. Muscular flexibility is highly specific and varies from one joint to the other hip, trunk, shoulder , as well as from one individual to the next. Muscular flexibility relates primarily to genetic factors and the index of physical activity.
Beyond that, factors such as joint structure, ligaments, tendons, muscles, skin, tissue injury, adipose fat tissue, body temperature, age, and gender influence the range of motion about a joint. On the average, women are more flexible than men and seem to retain this advantage throughout life. Aging decreases the extensibility of soft tissue, decreasing flexibility in both genders.
The most significant contributors to loss of flexibility, however, are sedentary living and lack of physical activity. It increases resistance to muscle injury and soreness.
It prevents low-back and other spinal column problems. It improves and maintains good postural alignment. Book is important thing to include you knowledge, except your teacher or lecturer. You see good news or update regarding something by book. Many kinds of books that can you choose to adopt be your object. Powers, Stephen L. Dodd books to read online. Post a Comment. Provide your students with interactive tools to succeed in fitness and wellness Total Fitness and Wellness gives students a solid foundation in fitness and wellness, while providing them with the tools they need to make healthy behavioral changes and lifestyle choices.
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