10.6: End-of-Chapter Material
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Key takeaways for this Chapter
- It is important to be physical fit to be able to enjoy life.
- Being active everyday and purposefully exercising are important for your physical fitness.
- It is generally accepted that physical activity and exercise are beneficial for everyone, however it is important to communicate with your doctor.
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You need to do cardiorespiratory endurance exercise to support and build your heart and lungs.
- Cardio exercise intensity should be moderate to vigorous which can be measured by your perceived intensity or by measuring your heart rate.
- Cardio in any length is beneficial with a goal of a cumulative total of 150-300 minutes total from at least three days.
- Cardio exercises include any exercises where the body’s large muscles move in a rhythmic manner for a sustained period of time.
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You need to do strength training exercises to maintain and build your skeletal muscle.
- You must challenge your muscles by overloading them. You can do this by increasing the weight used or increasing the repetitions and sets.
- Make sure to strength train all major muscles groups at least two days/week.
- Stretching is important for flexibility.
Media Attributions
- Exercise zones Fox and Haskell © Morgoth666 is licensed under a CC BY-SA (Attribution ShareAlike) license
References
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018. Retrieved from https://health.gov/sites/default/fil...on.pdf#page=32
- WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization; 2020. Licence: CC BY-NC-SA 3.0 IGO. Retrieved from https://www.who.int/publications/i/item/9789240015128
- Global action plan on physical activity 2018–2030: more active people for a healthier world. Geneva: World Health Organization; 2018. Licence: CC BY-NC-SA 3.0 IGO. retrieved from https://www.who.int/news-room/initiatives/gappa
- Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports (Washington, D.C. : 1974) , 100 (2), 126–131. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424733/
- Tips to Help You Exercise More, Get Active, NHLBI, NIH. (2013, February 13). U.S. Department of Health & Human Services. https://www.nhlbi.nih.gov/health/edu...ing-active.htm
- American College of Sports Medicine. (2021, March 18). Stretching and Flexibility Guidelines Update . ACSM. https://www.acsm.org/all-blog-posts/...delines-update
- CDC - How Much Sleep Do I Need? - Sleep and Sleep Disorders. (2017, March 2). Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_slee...uch_sleep.html
- Troy, D. (2021, April 2). Healthy Sleep Habits. Sleep Education. https://sleepeducation.org/healthy-s...-sleep-habits/
- Sleep Health Topics. (2021, June 18). National Sleep Foundation. https://www.thensf.org/sleep-health-topics/
- Shepard, J. W., Jr, Buysse, D. J., Chesson, A. L., Jr, Dement, W. C., Goldberg, R., Guilleminault, C., Harris, C. D., Iber, C., Mignot, E., Mitler, M. M., Moore, K. E., Phillips, B. A., Quan, S. F., Rosenberg, R. S., Roth, T., Schmidt, H. S., Silber, M. H., Walsh, J. K., & White, D. P. (2005). History of the development of sleep medicine in the United States. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 1(1), 61–82. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2413168/
- Sleep Education by AASM. (2021, December 3). Learn about Sleep Disorders. Sleep Education. https://sleepeducation.org/sleep-disorders/