Exercise: Videos & Practice Problems

Physical fitness is achieved through aerobic exercise, resistance training, and stretching, each enhancing cardiorespiratory endurance, musculoskeletal fitness, and flexibility respectively. Aerobic intensity is measured by the maximum heart rate, estimated by $\mathrm{220}-\mathrm{age}$. Regular exercise reduces risks of obesity, heart disease, type 2 diabetes, and cancer, while improving mental health, bone density, and immune function. Designing an exercise program involves progressive overload by adjusting frequency, intensity, time, and type (FIT principle), including warm-up and cooldown to prevent injury and promote recovery.

3 Types of Exercises

Physical fitness can be achieved through three primary types of exercise: aerobic exercise, resistance training, and stretching. Each type plays a crucial role in enhancing different components of fitness.

Aerobic exercise involves continuous and rhythmic movements that elevate heart rate and breathing. Common activities include walking, running, biking, and swimming. This form of exercise primarily enhances cardiorespiratory fitness and positively affects body composition. The intensity of aerobic exercise can be gauged as a percentage of maximum heart rate, which can be estimated using the formula:

Maximum Heart Rate = 220 - Age

Next, resistance training, also known as strength training or weight training, focuses on body movements that work against a force to build muscle strength, endurance, and size. This type of exercise also contributes to bone strength and includes activities such as weight lifting, bodyweight exercises like pull-ups, and resistance band workouts. Resistance training primarily impacts musculoskeletal fitness and body composition.

Lastly, stretching is an essential type of exercise that involves movements or positions designed to lengthen muscles and tendons, thereby improving flexibility. Flexibility is vital not only for exercise performance but also for many daily activities. Various stretching techniques target different muscle groups, making it a versatile component of a well-rounded fitness regimen.

In summary, incorporating aerobic exercise, resistance training, and stretching into your routine can lead to comprehensive improvements in physical fitness, enhancing cardiovascular health, muscle strength, and flexibility.

Grace has been going to the gym to stretch and participate in weight training for 6 months but does not do any other exercises. Which component of physical fitness might she be lacking in, and why?

• A. Body composition, because it's impossible to improve body composition with weigh training alone.
• B. Muscle strength, because 6 months is not long enough to significantly increase strength.
• C. Flexibility because stretching once a day is not enough to improve flexibility.
• D. Cardiorespiratory endurance, because she's not doing any aerobic exercise (cardio).

Answer: (D)

Many Benefits of Exercise

Regular exercise offers numerous health benefits, significantly reducing the risk of various diseases such as obesity, heart disease, type 2 diabetes, and certain cancers. Engaging in physical activity strengthens muscles, bones, and joints, which can lower the likelihood of injuries. Additionally, exercise enhances overall health, positively impacting mental well-being, bone density, sleep quality, and lung and immune function.

To reap these benefits, the Physical Activity Guidelines (PAG) for Americans recommend at least 150 minutes of moderate aerobic activity each week, which is defined as activities that elevate your heart rate to 50-70% of your maximum heart rate. Alternatively, individuals can aim for a minimum of 75 minutes of vigorous aerobic activity, where the heart rate reaches 70-85% of its maximum. Alongside aerobic exercises, the PAG advises incorporating two sessions of muscle-strengthening activities targeting major muscle groups each week.

While the PAG does not specify exact recommendations for stretching and flexibility, these components are still essential for a comprehensive fitness program. Therefore, it is advisable to include stretching in your routine. Importantly, any amount of exercise is beneficial; doing some exercise is better than none. If the guidelines seem daunting, it's perfectly acceptable to start gradually and progressively work towards these goals. Remember, increasing your activity level can lead to greater health benefits, but even small steps can make a significant difference.

Example 1

Tommy's exercise program consists of going to the gym twice a week for weightlifting and engaging in ball sports such as tennis, soccer, or basketball for a total of three hours each week. To determine if this program aligns with the recommended physical activity guidelines for Americans, we need to consider the Physical Activity Guidelines (PAG).

The PAG suggests that adults should engage in at least 150 minutes (or 2.5 hours) of moderate aerobic activity weekly. Activities like tennis, soccer, and basketball qualify as moderate aerobic exercises. Since Tommy participates in these sports for three hours a week, he exceeds the minimum requirement for aerobic activity.

Additionally, the PAG recommends that individuals perform muscle-strengthening activities on two or more days a week, targeting major muscle groups. Tommy's commitment to weightlifting twice a week fulfills this requirement as well.

In conclusion, Tommy's exercise program meets the PAG recommendations for both aerobic and muscle-strengthening activities. Therefore, the correct answer is that his program does meet the guidelines, confirming that he is engaging in a sufficient amount of physical activity for overall health.

Austin goes for 2-hour bike ride twice a week and does one strength workout per week using heavy weights. Is he meeting the recommended exercise guidelines? If not, what should he add to his routine?

• A. Yes.
• B. No, he should aim to do at least two muscle-strengthening activities per week.
• C. No, he should aim to vary the type of cardiorespiratory exercise he does.
• D. No, he should aim to incorporate strength training with resistance bands & bodyweight exercises.

Answer: (B)

Going for walks or running regularly can directly reduce the likelihood of all the following EXCEPT:

• A. Osteoporosis.
• B. Type 2 diabetes.
• C. Tooth decay.
• D. Heart disease.

Answer: (C)

Designing an Exercise Program

Designing an effective exercise program is essential for continuous fitness improvement while minimizing the risk of injury. A key principle in this process is progressive overload, which involves gradually increasing the frequency, intensity, and duration of workouts. This approach ensures that the body is consistently challenged, preventing plateaus in fitness levels.

To structure a well-rounded exercise program, the FIT principle serves as a useful guideline. The acronym FIT stands for:

• Frequency: This refers to how often you exercise, typically measured in sessions per week.
• Intensity: This indicates the difficulty level of the activity, categorized as low, moderate, or vigorous intensity.
• Time: This denotes the duration of each exercise session.
• Type: A comprehensive program should incorporate various forms of exercise, including aerobic activities, resistance training, and stretching.

Additionally, it is crucial to include a warm-up and cooldown in your routine. A warm-up of 5 to 10 minutes prepares both the mind and body for physical activity, reducing the risk of injury. Similarly, a cooldown of 5 to 10 minutes helps gradually lower the heart rate back to resting levels and aids in recovery.

By adhering to these principles and incorporating the FIT framework, individuals can design an exercise program that evolves with their fitness journey, ensuring ongoing improvement and safety.

Olivia has been running 3 miles, three times a week at a similar pace for the last 2 months. Which of the following would you suggest to effectively implement the progressive overload principle to her workouts?

• A. Suggest she changes one of her runs to a swim, even though she doesn’t enjoy swimming.
• B. Suggest she switches to 5 runs per week, each 6 miles long.
• C. Suggest she changes her focus to strength training and stop running for now.
• D. Suggest she increases one of her runs to 3.5 miles and change one of them to an interval run.

Answer: (D)

Rick has been strength training for 2 years and has greatly improved his body composition & muscular strength. However, he struggles to run for more than 2 minutes at a time. What is the best explanation for this?

• A. All the strength training has likely made him too heavy to be able to run for longer.
• B. The strength training has led to excessive strain on his cardiovascular system.
• C. He hasn’t done enough cardiorespiratory training, which would improve lung capacity & endurance.
• D. He must have only trained upper body, leading to an imbalance where his legs aren’t strong enough to run.

Answer: (C)

Jared has begun an exercise program where he runs 4-6 miles four times per week. Which of the following could be a downside to this program?

• A. It does not allow for progressive overload.
• B. He may struggle with muscle imbalances or weakness if he doesn’t do any supplemental resistance training.
• C. He will not burn enough calories without the addition of strength training.
• D. He needs to include other forms of aerobic activity, such as swimming & cycling.

Answer: (B)

Here’s what students ask on this topic:

What are the three main types of exercise and how do they benefit physical fitness?

The three main types of exercise are aerobic exercise, resistance training, and stretching. Aerobic exercise involves continuous, rhythmic movements like walking, running, or swimming that increase heart rate and breathing, improving cardiorespiratory fitness and body composition. Resistance training, also known as strength training, involves working against a force to build muscle strength, endurance, and bone density through activities like weightlifting or bodyweight exercises. Stretching focuses on lengthening muscles and tendons to improve flexibility, which is essential for overall fitness and daily activities. Together, these exercises enhance different components of physical fitness, including cardiovascular health, musculoskeletal strength, and flexibility, contributing to overall well-being.

How does the Physical Activity Guidelines recommend structuring weekly exercise for health benefits?

The Physical Activity Guidelines (PAG) recommend adults engage in at least 150 minutes of moderate aerobic activity per week, which raises the heart rate to 50-70% of the maximum heart rate, or 75 minutes of vigorous aerobic activity at 70-85% of maximum heart rate. Additionally, the guidelines suggest performing muscle-strengthening activities targeting major muscle groups at least two times per week. While there are no specific quantitative recommendations for stretching, it is encouraged as part of a balanced fitness program. Meeting these guidelines helps reduce risks of diseases like obesity, heart disease, and diabetes, and improves overall physical and mental health.

What is progressive overload and why is it important in designing an exercise program?

Progressive overload is the gradual increase of exercise frequency, intensity, and duration over time to continuously challenge the body and improve fitness. It prevents plateaus by ensuring the body adapts to increasing demands without causing injury. When designing an exercise program, applying progressive overload helps maintain steady improvements in strength, endurance, and cardiovascular health. This principle is essential for avoiding stagnation and promoting long-term fitness gains. A well-designed program evolves with your progress, balancing challenge and recovery to optimize results safely.

How can you estimate your maximum heart rate for exercise intensity monitoring?

You can estimate your maximum heart rate (MHR) using the formula: $\mathrm{MHR}=220-\mathrm{age}$. For example, if you are 20 years old, your estimated MHR is 220 - 20 = 200 beats per minute. This estimate helps determine exercise intensity zones: moderate intensity is 50-70% of MHR, and vigorous intensity is 70-85% of MHR. Monitoring heart rate during exercise ensures you train within the recommended intensity to maximize benefits and safety.

Why is stretching considered an important part of a fitness program?

Stretching is important because it improves flexibility by lengthening muscles and tendons, which enhances the range of motion in joints. Flexibility is critical for performing all types of exercise effectively and safely, reducing the risk of injury. It also supports daily activities by maintaining mobility and preventing stiffness. Although the Physical Activity Guidelines do not specify exact amounts of stretching, incorporating it regularly helps maintain musculoskeletal health and complements aerobic and resistance training for a well-rounded fitness program.