Getchell/Mikesky/Mikesky - Physical Fitness: A Way of Life, 5/e, takes a positive, realistic, and fun approach to the basics of being physically fit. Based on the authors' philosophy of exercise, which is being physically fit is a way of life, the following tips and guidelines can help you make fitness a "way of life."

Chapter 1

Benefits of Exercise

Regular exercise should be an integral part of your lifestyle. Following are some of the benefits you will reap from regular exercise:

• Strengthens the heart
• Improves and maintains bone density
• Decreases risk for cardiovascular diseases
• Improves and maintains joint flexibility
• Decreases risk for some cancers
• Reduces stress and muscular tension
• Decreases risk for diabetes
• Improves quality of life
• Helps to lower and/or maintain body fat
• Improves quality of life
• Improves muscular strength and endurance

Chapter 2

How to Stay with an Exercise Program

Following are some basic strategies to help you stick with your exercise program.

• Establish fitness priorities.
• Make it social.
• Set some goals.
• Have the right equipment and clothing.
• Follow a plan.
• Keep an exercise record.
• Find a time.
• Add variety.
• Find a place.

Chapter 3

Reasons for Fitness Testing

Is it really necessary to test your level of fitness before beginning an exercise program? Yes! And here's why:

• To establish one's fitness status
• To use results to plan proper workouts
• To evaluate the effectiveness of a training program
• To provide motivation for starting and adhering to an exercise program
• To use as a basis for setting goals

Chapter 4

Essential Elements of a Workout

The following three segments of a workout are essential for a sound cardiorespiratory endurance program.

Warm-up: light general movements, stretching

Why should you do it? Warming up will reduce your risk of injuries and muscle soreness. It stimulates the heart and lungs moderately and progressively, and it "warms up" the muscle temperature. After 3 to 5 minutes of a warm up exercise such as walking or light jogging, it is advisable to stretch the major joints with some range-of-motion movements.

Conditioning period: cardiorespiratory and/or resistance exercise

The conditioning period can consist of any exercise that is physically challenging enough to produce a training response. The key is to make sure your intensity of training is sufficient to stimulate your body to adapt.

Cool-down: light general movements, stretching

The cool-down period assists in returning blood from the extremities to the heart and enables the cardiorespiratory system to slowly return to resting levels. Generally, a 5-to 10-minute tapering-off of activity after completing the vigorous conditioning period is sufficient. Always stretch at the end of the cool-down period to improve flexibility.

Chapter 5

Achieving a Proper Workout Intensity

The following list provides some simple guidelines to help you determine your exercise intensity.

• Fitness gains require some huffing and puffing, but not to the point of exhaustion.
• You should be able to rate your perceived exertion during cardiorespiratory exercise as being "moderately hard" to "hard."
• If you can carry on a conversation as you work out, you are working well within your capabilities. If you can easily sing, you may need to work a little harder.
• Counting your pulse during your workout allows you to adjust your intensity to make the most of your workout when it is needed.
• Prolongs fatigue for more tan an hour after your workout is a sign that the exercise was too demanding.
• If your resting heart rate when you awake the day after a workout is five or more beats higher than normal, you may be overtraining and need to decrease workout intensity or duration or both until you recover.

Chapter 6

Considerations When Choosing Cardiorespiratory Endurance Activities

Consider the following tips as you chose your cardiorespiratory endurance activities.

• Comfort and fit of equipment
• Indoor versus outdoor activity
• Low-impact versus high-impact activity
• Qualifications of exercise leader
• Water versus land activity
• Cost of equipment or classes
• Group versus individual activity

Chapter 7

Resistance Training Specifics

Follow these simple guidelines when beginning a resistance training program.

What type of exercise? Resistance exercise using weights, elastic bands, machines, or body weight

How hard? Use resistances allowing 10 to 15 RM (repetitions maximum)

How long? 45 to 90 minutes

How often? Two to three times per week

Chapter 8

Stretching Basics

Follow these tips to get the most out of your stretching exercises.

• Warm up with rhythmical, low-intensity movement before stretching.
• Stretch at the end of your workout during your cool-down, when your muscles and connective tissues are warmest and most pliable.
• Follow the suggested sequence of exercises; this will help you remember all the exercises.
• Do each exercise slowly and smoothly without bouncing.
• To improve your flexibility, hold stretches at the point of slight discomfort, not at the point of pain.
• Hold stretches for 15 seconds or more.
• Stretch at least three days per week, and stretch more often for optimal results.

Chapter 9

Plyometrics Checklist

Plyometrics is a collection of jumps, hops, leaps, bound, and skips performed at high intensity to generate the greatest amount of force in the shortest amount of time. Plyometrics will increase your explosiveness, which is the muscle's ability to generate strength as quickly and as forcefully as possible, and enhance your athletic performance. To get the most from plyometrics, consider the following tips:

• Perform on a carpeted or matted surface, not on a hard floor.
• Rest at least two days between workouts.
• Begin with low-intensity marches, skips, hops, and drops.
• Perform plyometrics before other strength and conditioning exercises.

Chapter 10

Evaluating an Eating Plan for Body Fat Reduction

Consider the following questions before beginning a new diet:

• Does the plan provide at least 1,200 calories per day?
• Does it follow Food Guide Pyramid recommendations?
• Does it claim weight loss of not more than 2 pounds per week?
• Does it recommend regular exercise as part of the program?
• Does it fit comfortably into your lifestyle?

Chapter 11

The Best Defenses Against Heart Diseases

To protect yourself against heart disease, follow these tips:

• Avoid smoking.
• Reduce your saturated fat intake.
• Avoid second-hand smoke.
• Reduce your dietary cholesterol.
• Have your blood pressure checked at least once a year.
• Learn to manage stress.
• Exercise regularly-three to five times per week.

Chapter 12

When to Get Help for a Drug or Alcohol Problem

If you've been thinking that you may have a drug or alcohol problem, answer the following questions to find out if you need help.

• Do you take drugs or drink to get ready for social situations?
• Do you take drugs or drink to avoid facing personal problems?
• Do you hide your drinking or drug use from others?
• Do you take drugs and drink when you're alone?
• Do you get annoyed when someone suggests that you drink or take drugs too much?

Chapter 13

Considerations When Selecting Lifetime Sports

When selecting the sports you will participate in for a lifetime of fun and fitness, consider these tips:

• The ability to learn the sport
• Seasonal limitations
• The fitness and skill required to play
• The availability of facilities and equipment
• The potential for injury
• The fitness and health benefits
• The initial and recurring costs
• The sociability and enjoyment potential
• The time needed to play

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