Exercise and

Lifelong Fitness
1 The Importance of PhysicalActivity
Building Health Skills
• Practicing Healthful Behaviors Assessing Flexibility,
Muscular Strength, and Endurance
2 Setting Goals for Lifelong Fitness
• Technology & Health Out on a Limb

3 PhysicalActivityand Safety
• MediaWise Evaluating Exercise Devices

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TEENS Talk
Fit for Life

Preview Activity

How Has Physical Activity Changed?

Complete this activity before you watch the video.
1. Makea list of the sports or recreationalactivitiesyou do
with friends.
2. Interviewone or two adults and ask them to describethe
types of sports or recreationalactivitiesthey did with friends
when they were your age.
3. Writea paragraph comparingthe activitiesyou listedwith
the activitiesthat the adults listed.Basedon this comparison,
would you say that activitylevelshave increased, decreased,
or stayed the same? ,,.,~ilimtfi

314
 The Importance of
PhysicalActivity
Objectives
~ Explain some of the
physical, psychological, Warm-llp ----- --1
and social benefits of Myth Being thin is a sign of fitness.
physical activity.
~ Define the five Fact Appearance is not a good indicator of
components of fitness. overall fitness. Thin people who do not exer-
cise are likely to have poor heart, lung, and
~ Describe five types of
muscular fitness.
physical activity.
at~jilii !WI Identify another fitness
Vocabulary misconception that teens may hold. Why
• physical activity do you think they have that misconception?
• endorphins
• physical fitness
• body composition
• aerobic exercise
• anaerobic exercise
The Benefits of Physical Activity
• isometric exercise How physically active are you? To answer this question, you first need to
• isotonic exercise know that physical activity includ es more than just sports. Any move-
• isokinetic exercise ment that requires your large muscle gro up s to work is considered
physical activity. Th us, physical activity includes actions such as walking
briskly around the mall or doing house hold chores. Teens should spend
60 mi nut es or more each day performing some form of physical activity.
What h appens inside your body when you rake leaves, swim, or
dance? The most obvious changes affect your heart, lungs, and m uscles.
But did you also know that chemica l changes occur in your br ain th at
influ ence your moo d? The change s that occur due to physical activity
are beneficial to your body, your mind , and your social interactions .

Physical Benefits The physical benefits of exercise extend to many

of the systems in your body.
~ Cardiovascular System Your heart and blood vessels receive the most
benefits from regular physi cal activi ty. As your hear t becomes
stronger, it can pump mo re blood with less effort. The numb er of cap-
illaries in your muscles increases, which may reduce bloo d pressure .
Exercise also lowers blood cholestero l levels.
~ Weight Maintenance Regular physical activity increases your basal
metabolic rate-t he amo unt of energy your body uses when you are
at rest. An active metabolism makes it easier to remai n at a healthy
weight. Staying at a healthy weight can redu ce your risk for develop-
ing diseases such as diabetes, heart disease, and cert ain cancers.

316 Chapter 13
 .,..Bone Strength Your physical activities should include some weight- ~ GO ONLINE
bearing exercises such as jumping rope or walking . These activities PearsonSuccessNet.com
make your bones stronger and denser. Having strong, dense bones For: More on physical
may reduce your chances of developing osteoporosis later in life. activity

.,..Balance and Coordination Physical activity improves your balance

and coordination, which may, in turn, improve your athletic ability.
In addition, good balance and coordination can also reduce your risk
of injury while performing chores such as climbing ladders or carry-
ing packages down stairs .

Psychological Benefits During continuous exercise, your brain

releases endorphins, chemicals that block pain messages from reaching
your brain cells. Endorphins are also responsible for the feelings of satis-
faction and pleasure you feel after a good workout.
People who exercise regularly are likely to be more self-confident and
focused, and have reduced stress levels. Simple stretching exercises, for
example, can relax tense muscles and help you sleep better. If you are
upset or depressed, physical activity can help improve your mood. In fact,
many health professionals consider physical activity an important part of
treatment for depression.

Social Benefits Exercise is also an opportunity to have fun. Whether

you play on a sports team or join an aerobics class, physical activity can
be a way to bond with family and friends or build new relationships .

What benefits do you think you gain from regul ar FIGURE1 Physical activity can be
physical activity? an opportunity to bond with friends
or meet new people.

re9ular
physical
activity

Exerciseand Lifelong Fitness 317

 The Components of Fitness
Most people do not have the ability to become an Olympic swimmer or a
professional football player. But, with dedication, just about everyone can
be physically fit. Physical fitness means that you have the energy and
strength to participate in a variety of activities. There are five components
of fitness: cardiorespiratory endurance, muscular strength, muscular
endurance, flexibility, and body composition.

Cardiorespiratory Endurance Cardiorespiratory endurance

means that your heart, blood vessels, and lun gs are able to distribute
nutrients and oxygen and remove wastes efficiently during prolonged
exercise. People with poor cardiorespiratory endurance become short of
breath and have a very high heart rate after even light exercise. Regular
exercise improves cardiorespiratory endurance .
..,.As the heart muscles become stronger, more blood is pumped with
each beat .
..,.The lungs become more efficient at delivering oxygen to the blood
and removing carbon dioxide.

Muscular Strength The ability of a muscle to produce force is

called muscular strength . The amount of weight you can lift is one meas-
ure of your muscular strength . Developing muscular strength requires
exerting your muscles for short periods of time, such as doing push-ups.

Muscular Endurance Muscular endurance is the ability of your

FIGURE 2 A skinfold test is one muscles to work for an extended time. How long you can hold a barbell-
way to estimate body composition . or how many times you can lift it-is a measure of your muscular
A caliper is used to measure the top
endurance. Developing muscular endurance requires repeated actions over
layer of skin and underlying layer of
fat in different areas of the body. an extended period of time , such as raking leaves, rowing, or walking.
Then the measurements are used to
estimate body fat percentage. Flexibility The ability to move a joint through its entire range of
motion is called flexibility. This means that you can bend, stretch, and
twist your bod y easily. Flexibility can vary in different joints . For exam-
ple, some people can't lean over and touch their toes. But their should ers
are flexible enough to help them throw a javelin a great distanc e.
Stretching exercises, if done correctly, can increase flexibility and may
reduce the risk of injury during exercise.

Body Composition Your weight is not the best indicator of your

fitness. In fact, when you begin an exercise program, you may gain some
weight as you gain muscle. A better fitness indicator is your body compo-
sition . Body composition is the amo unt of fat tissue in your body
compared to the amount of lean tissue, such as muscles and bones.
Having too much, or too little, body fat can lead to health problems.

In which components of fitness are you the

strongest? In which do you need to improve?

318 Chapter 13
 A Physical Activity Pyramid

FIGURE 3 This pyramid can guide

Sedentary Activities you as you div ide your time among
• gaming activities to improve your fitness.
Applying Concepts List three
• watching lV
activities that yo u would add to the
• "IM-ing" everyday activities list.

Flexibility Muscular Training

• stretching • weightlifting
exercises
• ballet
• martial arts

Cardiorespiratory
• swimming
• jogging
• dancing
• brisk walking

Everyday Activities
• washing the car
• walking the dog
• cleaning your room
• sweeping the garage
• biking to school

Exerciseand LifelongFitness 319

FIGURE 4 To be t ruly physically
fit, you should part icipate in a
variety of activities so that your Types of Physical Activity
muscles are worked in d iffere nt No single activity can improve or maintain all five components of fitness.
ways. Classifying Which
Instead, it is important to participate in a variety of physical activities .
components of fitness do each
of these activities improve? Physical activities can be classifie d as aerobic exercise or anaerobic
exercise. Strengthening and endurance activities can be further classi-
fied as isometric exercise, isotonic exercise, or isokinetic exercise.

Aerobic Exercise Ongoing physical activity that raises your breath-

ing rate and heart rate is called aerobic exercise (ehr OH bik) . Aerobic
exercises increase the amount of oxygen that your body takes in and uses.
Swimming, running, brisk walking, and cross-country skiing are all forms
of aerobic exercise.
By performing aerobic exercise for at least 20 minutes at a time on a
regular basis, you can improve your cardiorespiratory endurance. Many
aerobic activities also improve muscular endurance.

Anaerobic Exercise Intense physical activity that lasts for a few

seconds to a few minutes is called anaerobic exercise (an uh ROH bik).
Because anaerobic exercise is so intense and quick, your cardiovascular
system cannot supply muscles with enough oxygen to produce energy.
Unlike your other body cells, muscle cells do not need oxygen to meet
this rapid demand for energy.
Lifting weights, doing push-ups, and sprinting are examples of anaer-
obic activities. Most anaerobic exercises develop muscular strength,
muscular endurance, or flexibility.

Isometric Exercise Place your palms together and push them

against each other. This is an isometric exercise ( eye suh MET rik), an
exercise in which muscles contract but very little body movement takes
place. If you do isometric exercises on a regular basis, the muscles you
use will become stronger .

320 Chapter 13
Isotonic Exercise Isotonic exercise (eye suh TAHN ik) involves con -
tr actin g and relaxing your m us cles throu gh the full ra n ge of a jo int's
moti on . Pull-ups are an exam ple of isoton ic exercise. Exercises with free
weight s, such as barbe lls, are also isoto nic. Th rough rep etition of isotoni c
exercises, you can develop m uscular strength an d end ur ance .

lsokinetic Exercise In isokinetic exercise (eye soh ki NET ik) mu s-

cles con trac t at a con stan t ra te. Isokin etic exercises req u ire fitn ess
m ach ines that provi de resistance to m uscle movemen t. Th ese exercises
are often used as therapy to rebuild m uscle str ength after an injur y.

Section 1 Review Health and Community

Exercise Classes Contact local community
groups, fitness centers, or universities to find free
Key Ideas and Vocabulary or low-cost exercise classesthat are open to the
1. Define the term physical activity. List three publ ic. Summarize the information in a chart or
physical activities that are not sports. poster to display at you r school. l'A!iiliilmt
2. List four physical benefits of regular physical
activity . Then list three psychological benefits and
two social benefits. 7. Sequencing Put the following activities in order
3. Briefly explain t he five components of fitness. from the one that would contribute the most to
cardiorespiratory endurance to the one that would
4. List the five types of physical activity and give an contribute the least: golf , basketball, tennis,
example of each. volleyball. Explain your order.
5. Explain why muscles do not use oxygen to produce 8. Applying Concepts How would you convince a
energy during anaerobic exercise. friend to start an exercise program?
Critical Thinking
6. Comparing and Contrasting Explain how aerobic
exercise differs from anaerobic exercise.

~ GO ONLINE PearsonSuccessNet .com Audio Summary Section 1 3.1 Exerciseand Lifelong_Fitness 321
'
 --- - --- --------------

Practicing Healthful Behaviors

Assessing Flexibility, Muscular

Strength, and Endurance
Do you know how you rate in the areas of flexibility, muscular
strength, and muscular endurance? It is important to know your
current level of fitness before planning a fitness program. Although
the tests described here do not evaluate all your muscles, they are
good indicators of your fitness. Before you perform any of these tests,
get a medical checkup by a doctor or other healthcare professional.

0 Assess your flexibility.

.., Tape a yardstick to th e floor. Place the .., Clasp your thumbs. With your palms
tape across the 18-inch mark. down and your knees straight , slowly
stretch forward and rest your finger-
.., Sit on the floor so that the 18-inch
tips on the yardstick.
mark of the yardstick lines up with
the bottom of your feet. Your legs .., Repeat four times . On the fourth try,
should be straight in front of you. hold the stretch while your partner
Your feet should be about 8 to 12 counts the inches above or below the
inches apart. 18-inch mark. For example, if you
reach the 21-inch mark, your score is
+3 . If you reach the 15-inch mark,
your score is -3.
Flexibilit y: Average Fitn ess Level

Age Males Females

13 +0 .5 in. +3 .5 in.
14 +1.0 in. +4.5 in.
15 +2.0 in. +5 .0 in.
16- 17 +3 .0 in. +5.5 in.

322 Chapter 13
 Curl-ups: Average Fitness Level

A e Ma les Females
13-17 45/min 37/min

E) Assess your abdominal

muscular strength and
endurance. ..,. Curl up until your elbows touch your
thighs. Then lower down until your
..,. Lie on your back with your knees
shoulder blades touch the floor.
flexed and feet about 12 inches from
your bottom. Cross your arms . Your ..,. Your partner should count how many
hands should be on your shoulders curl-ups you complete in one minute .
and your elbows against your chest.
Your partner should hold your feet.

Push-ups: Average Fitness Level

Age Ma les Females

13-14 24 11
15-16 30 15
17 37 16

C) Assess your upper body

muscular strength and
endurance .
Practice the Skill
..,. Lie face down. Your hands should be
flat on the ground under your shoul - 1. Pair off with a partner and perform the flexi-
bility test. Warm up before performing this
ders . Your legs should be straight back
test. Compare your results with the average
and slightly apart, with toes tucked. fitness levels noted in the chart .
..,. Push up with your hands until your 2. With your partner, perform the curl-ups and
arms are straight. Keep your legs and push-ups tests. Compare your results with
back straight. the average fitness levels in the charts.
3. Evaluate your results for the three tests. Do
..,. Lower your body until your elbows are
you feel that you need to improve in one or
at a 90-degree angle and your upper more of these areas? If so, work with your
arms are parallel to the floor. An entire physical education teacher to plan an appro-
push-up should take 3 seconds . priate fitness program.

..,. Repeat until you cannot do a push-up

every 3 seconds.

Exerciseand Lifelong Fitness 323

 Setting Goals for
Lifelong Fitness
Objectives
..,..Develop a plan for
achieving lifelong fitness. Warm-lip -------~
..,..Describe the three phases Health Stats This graph shows the percentage of teens who
of exercise. participate in vigorous physical activity on a regular basis.

Vocabulary Teens Who Participate In Physical Activity

• lifelong fitness 70
• FITT formula 60
~
• target heart rate QI 50
01
• cross-training 1M ale7"1
....
ftl
C
40
QI
30 /
~ v~
QI
Cl. 20 I Females I
I
10
0
9th 10th 11th 12th
Grade
1~hJiilWIHow would
1 you explain the trends in this graph?

Planning a Fitness Program

One of the most important things you can do for your health is to start
exercising now. If you get into the habit of exercising, it will help you
maintain lifelong fitness-the ability to stay healthy and fit as you age.
To plan a successful fitness program you should define your goals,
develop your program, and monitor your progress.

Define Long -Term Goals An important long-term goal of any

fitness program should be lifelong fitness .
..,..Choose activities that you enjoy and can continue as you age .

..,..Vary your activities from day to day. This can lower your risk of injury,
allow you to meet your sche dule needs, an d reduce boredom .
..,..Combine exercise with social activities whenever possible. For exam-
ple, go for a hike with friends or rake leaves with your family.

What activities do you enjoy now that could

become lifelong activities?

324 Chapter 13
Define Short-Term Goals In planning a fitness program, you also
need to know your more immediate, or short -term goals. For example, do
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you want to increase your cardiorespiratory endurance? If so, your exer- For : More on physical fitness
cise program could include basketball, brisk walking, or other aerobic
activities . If you want to gain more muscle mass, your program should
include anaerobic exercises such as lifting weights. Or, you may have a
combination of goals in mind .
Your goals should be specific to help you measure your progress. For
example, "I want to be able to run an eight-minute mile" is more specific
than "I want to run faster." Your time frame for reaching your goals also
needs to be realistic. Otherwise, you may become discouraged and give up.

Develop Your Fitness Plan Once you have decided on your goals,
think about your current schedule and fitness level. Then develop a fitness
plan by marking a calendar with your typical weekly schedule. Decide
what days and times are best for you to exercise. Each week, plan what
FIGURE5 Here is an example of
activities you will do and when you will do them. Figure 5 shows an exam- a weekly exercise plan to improve
ple of a weekly exercise plan. cardiorespiratory end urance. For
Besides your interests and goals, there are several other things to con- help in developing an exercise plan,
talk to your physical education
sider when forming your plan. teacher or a fitness coach .
.,..You r Health If you have health concerns, such as diabetes or asthma,
work with your doctor to devise an appropriate fitness plan .
.,..Your Budget Do the activities require special equipment or fees?
.,..Where You Live What activities are appropriate for the area where
you live? Will you have to alter your plans when the seasons change?

A Weekly Exercise Plan

Sunday Wednesday
• Rake leaves for 4 0 minutes
• Play basket ball with neighbors
Monday
• Alte rnate 90 seconds of jogging and • Bike to school
2 minutes walking for a total of 20 minutes • Gym class
• Bike home
Tuesday Friday
• Walk to school • Walk t o school
• Gym class • 30-minute swim ahe r sc hoo l
• Walk home • Walk home
Saturday
• Alternate 90 seconds
of jogg ing and 2 minutes
walking fo r a total of
20 minutes

Exerciseand LifelongFitness 325

 3 days a week (nonconsecutive days)

... Intensity Do as many pull-ups as possible

without resting.

... Time Include pull-ups as part of a

15-minute strengthening session.

... Type Isotonic exercise that strengthens

the biceps.

FIGURE 6 You can use the FITI

fo rmu la to improve any of th e
components of fit ness.
Applying Concepts How wou ld The FITT Formula The success of your fitness plan depends on four
yo u app ly the FITI formula to your
factors: how often you exercise, how hard you exercise, how long you exer-
ow n fitness goals?
cise, and the types of exercise you choose. These factors make up the
FITT formula, which stands for frequency, intensity, time, and type .
Figure 6 includes an example of applying the PITT formula .
..,.Frequency To become or stay physically fit, you should exercise at
least 3 to 5 times a week. Spread out your exerci se over the week.
Being inactive during the week do es not prepare your body for an
intense weekend workout and can lead to injury .
..,.Intensity The only way to improve your physical fitness is to make
your body do more than it normally does. To increase cardiorespiratory
endurance, for example, you must exercise within your target heart rate
range. Your target heart rate is the rate at which your cardiovascular
system receives the mo st benefit s from exercise without working too
hard . See page 305 to calculate your target heart rate range.
The "talk test" is an easy way to check your exercise intensity. If you
are so out of breath that you cannot talk while exercising, your exer-
cise level is too intense. If you can sing, however, you are probably
not working hard enough .
..,.Time The amount of time you spend exercising affects your level of
fitness . If you are just starting an exercise program, limit your time to
only about 10 or 15 minutes a day. Then increase your exercise time
gradually. Once your workout program is estab lished , you should
exercise for at least 20 to 30 minutes, 3 to 5 times a week.
..,.Type The types of activities you choo se are also important for your
success. Make sure that your exercise choices correspond to your goals
and interests . To prevent boredom and overuse injuries, you should
practice cross-training by participating in a wide variety of activities.
Cross-training also ensures that more areas of your body become fit.
For example, people who primaril y walk for exercise could benefit
from biking , which works different muscle groups in the legs.

326 Chapter 13
FIGURE 7 It is important to mon itor
your progress. Create a chart, such as
t his one, that reflects your goa ls.

Week Weight Resting Heart Rate Appetite

0
3
6
9
12
15
18

Monitor Your Progress One of the most gratifying aspects of

sticking with a fitness program is noticing progress. It is a good idea to
track your overall progress using a chart like the one in Figure 7.
With most exercise programs, you will begin to notice significant
changes within 12 weeks. You may find that you look better, sleep
better, and feel more alert. You might also notice that you have gained
muscle stre ngth or lost weight. As you track your progress, keep in
mind that monitoring your weight alone is not a good idea. Because
muscle tissue is heavier than fat tissue, you may actually gain some
weight as you become more fit.
One good indicator of improved fitness is a drop in your resting
heart rate . Your resting heart rate is the number of times your heart
beats each minute when you are at rest. A resting heart rate that is below
72 beats per minute usually indicates a good level of fitness. To find
your resting heart rate, take your pulse for one minute when you first
wake up in the morning.

Alter Your Fitness Plan As your fitness improves, your work-

outs may become too easy.You may become frustrated because you do
not notice any further progress . This may be a sign that your body has
adjusted to your fitness routine. By slightly increasing the intensity or
time of your workout, you should continue to see positive results.
Remember that, no matter what your fitness goals are, you need to
combine your exercise program with health y eating habits. Chapter 9
includes suggestions for what to eat and how much to eat when you are
physically active.

How would your chart differ from the sample

in Figure 7?

Exerciseand Lifelong Fitness 327

Warm-up

Slowly move
muscles to
be used in
workout .

5-10
minutes minutes minutes

FIGURE 8 This is just a sug ges tion

for an exercise session . You can Phases of Exercise
choo se to do bo th card ioresp irator y The safest workout s begin with a warm-up period and end with a cool-
and strengthenin g work outs o n th e
same day or on different days.
down period. Stretching exercises should be part of both the warm-up
and cool-down per iod s. You can find suggestions for warming up,
stretching, and cooling down on pages 276-277.

Warming Up and Stretching A warm-up is a five- to ten -

minute period of mild exercise that prepares your body for a vigoro us
worko ut. During the warm-up, your body temperature rises, your heart
rate speeds up, and your muscles become more flexible. A warm-up should
include some of the same motions as your planned activity, but at a slower
pace. If you are planning to run, for example, start out by walking. Then
gradu ally increase your speed un til you reach your run ning pace.
Your warm -up should also include five to ten min utes of stretching .
It is very impor tant to pay atten tion to your body's limits when stretch -
ing. Do not bo unce when you stretch, because bo uncing can tear muscle
fibers. You should feel tension while you stretc h , but not pain . Hold
stretches for 15 seconds.

The Workout The workout is when you perform an activity at its

peak level. To be effective, your workout should follow the FITT formula
you just read about.
Some peop le choose to do cardiorespiratory and muscular training
during the same workout session. Others do cardiorespiratory training
one day and muscu lar training another day. It is importa nt th at you do
not do muscu lar training exercises with the same muscle groups two days
in a row. Your muscles need an ent ire day of rest between strengthening
worko uts to repair and rebui ld.

What activities do you perform to warm up

before exercise?

328 Chapter 13
 Cool-down
Move muscles
used in workout
at a reduced pace.

30-45 5-10 5-10

minutes minutes minutes

Cooling Down and Stretching The cool-d own is a period of

mild exercise, such as walkin g, per formed after a workout. Your cool-
down should be at least as long as your warm- up. During the cool-down
per iod, your body and your heart rate return slowly to their resting states.
If you were to stop exercising abru ptly, blood could collect in your mus-
cles and not return quickly enough to your heart and brain. As a result,
you could become dizzy and faint.
Stretching after your cool-down loosens muscles that may have tight-
ened durin g exercise. Stretchin g can prevent muscle and joint soreness .
Spend at least five minutes repeating the stretches you did during your
warm- up period . ·

Section 2 Review Health at Home

Family Activity Day Plan a day of physical activity
with your family. Some possibilities include a hike,
Key Ideas and Vocabulary a bicycle t rip, or a softball game with other
1. List the steps involved in developing a successful neighborhood fami lies. At the end of the day,
fitness program . wr ite a paragraph describing what you did and
2. Name the four factors of an exercise program that how you felt. l'+'Jiliilml
are included in the FITT formula .
3. Describe the benefits of cross-training.
6. Relating Cause and Effect Why do you think that
4. List the phases of an exercise session.
people 's resting heart rates decrease as they
becom e mor e fit?
Critical Thinking
7 . Comparing and Contrasting How might a fitness
5. Evaluating Maria considers herself to be physically
program to improve muscular strength differ from
fit because she runs and swims almost every day in
one to improve flexibility?
the summer. In the winter , however, she exercises
very little. Do you agree or disagree with Maria's
self-assessment?Explain.

- GO ONLINE PearsonSuccessNet .com Audio Summary Section 13.2 Exercise and Lifelong Fitness 329
Technology & Health
Out on a Limb
Staying active is often a struggle for people who have lost a
limb. Many types of artificial legs are heavy and awkward.
Recently, however, the same computer technolog y used to
improve aircraft stability is also being used in artificial
limbs. Tiny sensors in the artificial limb monitor
movement at least 50 times per second. The data is sent
to a computer chip, which controls the hydraulics that
move the knee. With split-second timing, the limb adjusts
to changes in terrain, and movement is smooth and stable.
l~'hliil:titCreate an ad for this new artificial limb that
highlights its benefits.

Walking

Down

• Knee Bends
Sensors in the artificial leg detect
when weight is being placed on the • Leg Swings
natural leg . The computer chip Sensors in the knee detect bo th the
reduces the pressure on the artificial decrease in pressure and the knee • Knee Straightens
knee, and the knee bends . movement. The computer chip As the person puts weight on the
reduces the pressure even more , artificial leg, sensors detect the
allowing the leg to swing forward . extra weight . The computer chip
increases the pressure to support
the person's weight.

330 Chapt er 13
PhysicalActivity
and Safety
Objectives
..,. List five safety
Warm-lip ----------, considerations related
to physical activity.
Quick Quiz Complete each of these statements with
always, sometimes, or never. ..,. Evaluate the risks of
using substances to
1 I _?_ wear proper safety equipment when I am enhance performance .
physically active. ..,. Identify ways to avoid
overtraining and prevent
2 I _?_ follow the rules and regulations of the sports-related injuries.
site where I participate in physical activity.
Vocabulary
3 I _?_ make sure I am properly hydrated during • dehydration
physical activity. • dietary supplement
• overtraining
4 I _?_ allow my body adequate time to recover
from physical activity.

5 I _?_ see a doctor if I experience an injury

while exercising.

1~1JiliiiWIWhy do you think that teens might not always

practice these healthful behaviors?

Exercising Safely
Anyone who exercises faces th e risk of injur y. But th ere are m any th ings
you can do to stay healthy and safe while exercising. Most injuries can be
avoided if you get proper medical care, wear safety equipment, and pay
attention to your surroundings and the weather . Proper water and food
intake is also important.

Medical Care A safe fitness plan starts with a visit to your doctor .
Even if you thin k you are perfec tly healthy, it m akes goo d sen se to get a
ch eckup before b eginning an exercise program . If you h ave any condi-
tions th at limit your activity level, your doctor can offer advice abo ut your
fit ness pl an . You sh ould also see your doctor wh enever you exper ience
any injur ies or pain th at doesn't go away.

Safety Equipment You do not necessar ily need expen sive equ ip-
m ent to exercise safely. The key is to choo se th e right equipm ent for your
par ticula r activity.

Exerciseand Lifelong Fitness 331

 Shopping for ~ Shoes
~ Flt Shop late in the day when your
feet are a bit swollen. Wear the
same socksyou wear for exercise.

~ Size Be sure your toes do not slide

forward or feel pinched. Your
heels should not rise as you walk.

~ Shoe Consider buying sport-specific

Type shoes if you perform the same
activity more than 3 times a week.

~ Price Unless you have a specific

medical problem, moderately
priced shoes will do the trick.

~ Style Just because your friends like a

certain type of shoe doesn't
mean it is the right one for you.

FIGURE 9 Choosing the right

athletic shoes will not make you a ~ Clothing Clothing should be comfortable and allow unrestricted
state champion, but they can protect
movement. Avoid any clothing that could cause you to trip or get
you from discomfort and injury.
caught on equipment. For example, do not wear loose-fitting pants
when bicycling. Wear light-colored, reflective clothing if you must
exercise at night.
~ Footwear To protect your feet from injury, footwear must fit prop-
erly, be in good condition, and provide support and protection. Be
sure to buy footwear that fits your particular needs. For example, do
not buy running shoes if your main activities are walking and bicy-
cling. Figure 9 gives some tips for purchasing footwear.
~ Protective Gear Shoulder pads, helmets, mouthguards, and other
protective gear are designed to prevent injuries during contact sports .
Hard-shell helmets worn by football, hockey, and baseball players
protect the head from a direct blow. A helmet also should be worn
any tim e you use wheeled sports equipment such as a bicycle, a skate-
board, or inline skates. Kneepads, elbow pads, and wrist guards are
also important to prevent injuries while skateboarding or skating .

Your Surroundings In planning your exercise program take into

account where you live and where it is safe for you to exercise. For exam-
ple, if walking to school would involve traveling along busy roads with
~ GO ONLINE no sidewalks, this is not a safe plan . Other safety issues to consider include
PearsonSuccessNet.com whether an area is well-lit and whether there are other people around . If
For: More on exercise safety
you listen to music while exercising, keep the earphone volumes low
enough so that you can hear what is happening around you.

332 Chapter 13
Weather Considerations Make sure your
clothing is appropriate for the weather. Regardless of the
air temperature, you should feel slightly cool at the
beginning of your workout. When you exercise outdoors
on warm, sunny days, wear light-colored clothing to
reflect the sun's rays, and dress lightly to prevent over-
heating. Always wear sunscreen to protect your skin.
In cold weather, wear gloves or mittens and a hat to
prevent heat loss. If you wear layers of clothing, you can
regulate your temperature by taking off layers as you
warm up . See the First Aid Appendix, pages 730- 731,
for ways to recognize and treat emergencies caused by
extreme weather conditions.

Proper Water and Food Intake Proper

hydration, or fluid intake, is important while exercis-
ing . You should drink about 16 ounces of water one to
two hours before you exercise. Replacing the water you
lose in sweat will prevent dehydration, or excessive
water loss. Dehydration can lead to a dangerous rise in
body temperature, muscle cramps, and unnecessar y
strain on your heart.
You have probably seen many sports drinks and
foods advertised for athletes. How do you know if these
products are necessary? Sports drinks replace sodium
and other important substances you lose in sweat. But
they also contain calories and sugar, whereas water does
not. Unless you exercise for more than an hour, you
only need to drink water.
Products such as sports-nutrition bars and gels also
may have the most benefits for athletes who exercise for
long periods of time. Your body needs nutrients for
energy, maintenance, and repair, but nutritionists agree
that fruits, vegetables, and whole-grain products provide
the best nutrients . Chapter 9 offers examples of good
foods for physical activity.

What steps do you take to ensure

your safety during physical activity?

FIGURE 10 Plan ahead to make sure

you have enoug h water to drink whi le
you exercise.

Exerciseand Lifelong Fitness 333

 Avoiding Harmful Substances
When developing a fitness plan, it can be easy to get caught up in the here
and now. Although your immediate goals are important, you also need to
think about the future. To achie ve and maintain lifelong fitness, you
need to avoid substance s that can harm you.

Dietary Supplements A dietary supplement is any product that

contains one or more vitamins, minerals, herbs, or other dietary substances
that may be lacking in the diet. Many supplement products promise short-
cuts to greater fitness, such as increased muscle strength or extra energy.
Keep in mind that supplements do not undergo the same strict testing as
medications do. Therefore, some harmful side effects might not be discov-
ered until after the supplement has been widely used. Also, there is no
guaran tee that the supplement will provide the benefits it claims.
In some situations, a doctor may recommend that you take a multi-
vitamin or a similar supplement. But for most teens, a proper diet is the
best way to provide your body with all th e materials it needs to be health y
FIGURE11 Anabolic steroids have and physically active.
serious effects on many body
systems. Short-term goals are not Anabolic Steroids Anabolic steroids are artificial forms of the hor -
worth the long -term risks.
Classifying What effect could mone testosterone, a hormone that is involved in muscle developm ent.
steroids have on mental hea lth? Doctors may prescribe anabolic steroids for patients with muscular disor-
ders. Some people take steroids without a prescription,
which is illegal. They want to improve their athletic
performance or change their appearance . This illegal
use of steroids presents serious health risks. Steroids
can damage organs, increase the risk of cancer, and
cause depression. Some athletes inject artificial growth
hormone (HGH ) to increase muscle mass. But HGH
also has health risks, such as organ damage.
When people illegally use steroids or HGH they
risk more than their health. They risk being banned
from sports and other punishments .

Effects of Steroids on the Body

334 Chapter 13
 Does the ad guarantee you
will see major changes in a
Evaluating Exercise Devices week or a month?
The Internet, magazines, and TV infomercials are Does the ad say that you can
used to sell exercise devices to help reshape your use the device to get fit in
body. The ads often show impressive before and just a few minutes a day?
after photographs . How can you know whether the Does the ad say that the
products being sold are safe and effective? Use this device can "spot reduce "
checklist to evaluate the products . specific parts on the body?
Does the ad promise a total
body workout?

"Yes" answers may reveal that you should think

carefully about your purchase . Instead, choose
exercises that require little or no equipment.

Find an ad for an exercise device. Use the

checklist to evaluate the product. Would
you buy the product? Would you recommend it to a
friend? Why or why not? 1'41li!ii1WI

---~ --- - -------------

Preventing Sports-Related Injuries

Practice is impo rtant in or der to imp rove at any sport or activity .
However, some times teen s feel pr essur e to be too compe titive . Pushing
your body too hard can lead to injur y. An important part of achie ving
lifelong fitnes s is avoiding overtraining and preventing injuries.

Overtraining If you exercise too int ensely or for too lon g with out
allowing enough time for rest, you may b e overtraining. The first sign of
overtraini n g is fatig ue duri ng exercise or a few h ours after a workout .
Fatigue is a signal that you are overwor king your body. Oth er signs of
overtraining include na usea or vomiting duri ng or after a workout, loss
of appetite, and irritability . If you experience any of these symptoms ,
redu ce the intensity and length of your worko ut. If the symptoms do not
subside, seek medica l care .
You can avoid overtraining by sticking to a consistent exercise sched-
ul e th at in clu des days of rest. In addit ion , always exercise within your
comfort level. Pus hing yourse lf to achieve fitness goals too qu ickly can
lead to injuries.

Have you ever experienced signs of overtraining?

What were the signs?

Exerciseand LifelongFitness 335

 Sports -Related Injuries Using the same
joint s repetitively during your worko ut s can lead
FIGURE 12 The small break in this to overuse injuries . Tendonitis, a painful swelling
leg bo ne is a stress fractur e. Exercise
place s stress on bo nes. If the bo nes
of a tendon, is an injury th at can result from over-
do not have time to hea l before use. Overuse of a bone can lead to a stress fracture,
repeate d, intense exerc ise, a stress like the one shown in Figure 12. Participat ing in a
fract ure co uld develop.
variety of activities and allowing your body to
recover between workouts can help prevent over-
use mJunes.
In Chapter 11,you learned about two common
sports -related injuries-sprains, the tear ing oflig-
amen ts, and stra ins, the tearing of ten dons .
Treatment for sprains and str ains usually involves
cont rolling the swelling with rest, ice, compression,
and elevatio n. These tr eatment steps are often
referred to by th e initials R.I.C.E. See the First Aid
Appen dix for more information on R.I.C.E.
Allowing injur ies to heal prope rly is extremely
impor tant for lifelong fitness. Reinjur ing bones,
tendons, ligaments, or muscles before th ey heal can
lead to ongoing pro blems and limit your ability to
stay active. If you have an injury, work with a
doctor to find ways to exercise while allowing the
injured area to heal.

Health at School
Section 3 Review Improving School Fitness With permission from
school administrators, interview students to identify
Key Ideas and Vocabulary ways to encourage physical activity at school. For
1. What are five safety considerations to keep in mind example, would more students exercise if the gym
when planning a fitness program? were open for a few hours after school? Choose
2. Wh at is dehydration? What physical problems can one practical idea. In a paper, present your idea to
dehydration cause? school adm inistrators. l~'Llii IWI
3. Describe the health risks associated w ith dieta ry
supplements and anabolic steroid s. 6 . Making Judgments Do you t hink that exercising
4. Why is the prevention of injuries impo rtant to with a part ner would increase or decrease your risk
lifelong fitness? of overtrain ing? Explain you r reasoning.
7. Evaluating Felicia has never exercised regularly,
Critical Thinking but has decided to start a fitness program . She has
5 . Comparing and Contrasting How might the committed to running fo r one hour every day
safety concerns of a physically active person living regardless of the weather or the time of day.
in a large city differ from those of a person living in Critique her fitness plan from a safety perspective.
a small town?

3 36 Chapter 13 ~ GO ONLINE PearsonSuccessNet.com Audio Summary Section 13 .3

 TEENS Talk
Flt for Life Describe how watching
At a Glance this video affected your motivation to
be physically active.

Section 1 The Importance of PhysicalActivity

Key Ideas Vocabulary

• physical activity (316)
~ The changes that occur due to physical activity
• endorphins (317)
are beneficial to your body, your mind, and your
• physical fitness (318)
social interactions.
• body composition (318)
~ There are five components of fitness : cardio- • aerobic exercise (320)
respiratory endurance, muscular strength, • anaerobic exercise (320)
muscular endurance, flexibility, and body • isometric exercise (320)
composition. • isotonic exercise (321)
~ Physical activities can be classified as aerobic • isokinetic exercise (321)
exercise or anaerobic exercise. Muscular
strengthening and endurance activities can be
further classified as isometric exercise, isotonic
exercise, or isokinetic exercise.

Section 2 Setting Goalsfor LifelongFitness

Key Ideas Vocabulary

• lifelong fitness (324)
~ To plan a successfulfitness program you should
• FITI formula (326)
define your goals, develop your program, and
• target heart rate (326)
monitor your progress.
• cross-training (326)
~ The safest workouts begin with a warm-up period
and end with a cool-down period. Stretching
exercisesshould be part of both the warm-up and
cool-down periods.

Section 3 PhysicalActivity and Safety

Key Ideas Vocabulary

• dehydration (333)
~ Most injuries can be avoided if you get proper
• dietary supplement (334)
medical care, wear safety equipment, and pay
• overtraining (335)
attention to your surroundings and the weather.
Proper water and food intake is also important.

~ To achieve and maintain lifelong fitness, you need

to avoid substances that can harm you.

~ An important part of achieving lifelong fitness is

avoiding overtraining and preventing injuries.

Exercise and LifelongFitness 337

Chapter 13 Review ll coONLINE
PearsonSuccessNet.com
Reviewing Key Ideas For: Chapter 1 3 review activity

Section 1 Section 3
1. Which component of fitness receives the greatest 11. Which is the best way to avoid dehydration?
benefit from jogging? a. Avoid exercise when it is warm outside .
a. muscular strength b. Drink as much water as you lose in sweat .
b. flexibility c. Do not wear a helmet so that heat can escape
c. cardiorespiratory endurance from your head.
d. body composition d. Wear dark clothing so that sweat can evaporate .
2. Pushing your palms against a wall is an example of 12. What factors should you consider when choosing
a. isometric exercise. safety equipment for physical activity?
b. isokinetic exercise. 13. Why are the claims made by supplement
c. isotonic exercise. manufacturers less trustworthy than the claims
d . aerobic exercise. made by prescription drug manufacturers?
3. Describe the benefits of physical activity for three 14. Critical Thinking Your friend plays soccer for
different body systems. several teams . He has practice or a game every
4. What are endorphins? How do they contribute to day. Lately, he cannot finish his homework without
the psychological benefits of physical activity? falling asleep. What advice would you give him?

5. Explain the difference between muscular strength

and muscular endurance .
6. Critical Thinking Jane and Maria are the same
E) Building Health Skills
height and the same weight . Does this mean that 15. Communicating Your uncle has always said that
they have the same body composition? Why or he does not need to exercise because he eats well
why not? and is not overweight. In a letter, explain to your
uncle why this is not true. ·~'lihilml
Section 2
16. Analyzing Influences In a paragraph, describe
7. Which types of activities should you try to perform how your family and friends have influenced your
every day? activity choices and level of activity . i'+'l
ilii 1m1
a. vigorous exercise such as soccer
17. Setting Goals Choose two or three fitness goals
b. recreational activities such as walking, throwing
you want to achieve. Rank your goals by highest
a fr isbee, or riding a bike to school priority . Explain why you placed the goals in that
c. watching television and playing video games order. Plan an exercise program that will help you
d. strengthening exercises such as lifting weights achieve your first goal. ·~'lihi 1rn1
8. How can you determine if your cardiovascular
system is becoming more fit as a result of your
fitness program?
9. List the three stages of a workout session. What is
Health and Community
the goal of each stage? Endurance Event Find out about local charity
events, such as walk-a-thons or bike-a-thons, that
10. Critical Thinking You are trying out for the
will require you to train. Develop a schedule to
basket ball team in a few months. Your friend is
train for the event. Write a regular column for your
trying out for the volleyball team . He asked you to
school newspaper describing your experiences
train with him. What types of activities would be
with training and fundraising . 1•n1rnrn1
beneficial to both of you? What types of activities
would be more beneficial to you?

338 Chapt er 13
 "
..\.<.'.::.

Standardized Test Prep

Math Practice Reading and Writing Practice
The box below gives the formula for calculating a Read the passage. Then answer Questions 21-24.
target heart rate range. Use the formula to answer
Questions 18-20.
In 1713, Italian physician Bernardino Ramazzini
wrote about the association between inactivity and
Calculating Target Heart Rate poor health . Ramazzini, who is considered the
1. 220 - person's age = maximum father of occupational medicine, noted that "those
heart rate who sit at their work and are therefore called
2. Maximum heart rate - resting heart 'chairworkers,' suffer from their own particular
rate=_?_ diseases." He urged these workers to at least
3. Answer from Step 2 x 0 .6 = _?_ exercise on their days off to counteract the harm
(Round to the nearest whole number.) done by many days of sedentary life.
4. Answer from Step 2 x 0 .8 = _?_
(Round to the nearest whole number.) 21 . When Ramazzini refers to "chairworkers ," he is
5. Resting heart rate + answer from most likely referring to people such as
Step 3 = _?_ A farmers and railroad workers .
Resting heart rate + answer from B cobblers and tailors .
Step 4 = _?_ C miners and blacksmiths .
The two sums from Step 5 are the target D furniture makers and carpenters .
heart rate range. 22 . What factor does Ramazzini blame for the poor
health of "chairworkers"?
F their poor diet
G rare diseases
18. Randy is 20 years old. He has a resting heart rate
H being overworked
of 70 beats per minute (bpm) . What is his target
heart rate range? J lack of physical activity

A 148-174 bpm 23. Someone who practices occupational medicine is

B 78-104 bpm most likely concerned with
C 90-120 bpm A diseases or hazards related to the workplace .
D 1 68-198 bpm B helping those with sedentary lifestyles become
19. After ten years, Randy's resting heart rate stays the
more active .
same. What will happen to his target heart rate? C treating diseases related to sedentary lifestyles.
F It will stay the same. D diagnosing and treating rare diseases.
G It will increase . Constructed Response
H It will decrease. 24. In a paragraph , summarize Ramazzini's observations
J It depends on his fitness level. of inactive workers in the 18th century .
20. Ken's target heart rate range is 122-1 39 bpm. His
resting heart rate is 73 bpm. What is his age? Test-Taking Tip
A 82
B 73 On the days before a test, keep to a
C 65 regular physical activity routine.
D 59 Because physical activity improves
your mood and your focus, it may
help your performance on the test.

Exerciseand Lifelong Fitness 339