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PHYSICAL FITNESS UNIT 1 PHYSICAL FITNESS ▪Federal Guidelines for Physical Activity ▪Benefits of Physical Fitness ▪Physical Fitness Components ▪The Value of Fitness Testing ▪Physical Fitness Test ▪ PFT pre-test  FEDERAL GUIDELINES FOR PHYSICAL ACTIVITY 6 5 4 3 2 1 0 Category...

PHYSICAL FITNESS UNIT 1 PHYSICAL FITNESS ▪Federal Guidelines for Physical Activity ▪Benefits of Physical Fitness ▪Physical Fitness Components ▪The Value of Fitness Testing ▪Physical Fitness Test ▪ PFT pre-test  FEDERAL GUIDELINES FOR PHYSICAL ACTIVITY 6 5 4 3 2 1 0 Category 1 Category 2 Category 3 Category 4 Series 1 Series 2 Series 3  CHILDREN 5-12 YEARS OLD – SHOULD ENGAGE IN ATLEAST 60 MINUTES DAILY PHYSICAL ACTIVITIES CONSISTING OF ANY ONE OR A COMBINATION OF THE FOLLOWING PHYSICAL ACTIVITIES: HIGH IMPACT PLAY Active Daily Task EXERCISE, DANCE OR SPORTS (UNSTRUCTURED SPONTANEOUS PLAY) Active travel walking, cycling, stair Activities pertaining to high climbing impact active play on most if active daily tasks not all the days of the week household and school Programmed physical activity (running, jumping, hopping, chores such as for 20-30 minutes daily skipping, Luksong Tinik, scrubbing/mopping floors, (sports and/or active games). Patintero, Tumbang Preso, fetching water in a pail, Agawan Base, etc.), walking, raking leaves, bathing dog, stair climbing, and playground cleaning the car, activities such as jungle bars rearranging household and ropes. furniture, etc.  ADOLESCENTS TO YOUNG ADULTS 13 - 20 YEARS OLD FILIPINO ADOLESCENTS AND YOUNG ADULTS SHOULD ENGAGE IN AT LEAST 60 MINUTES OF DAILY PHYSICAL ACTIVITY CONSISTING OF ANY ONE OR A COMBINATION OF THE FOLLOWING PHYSICAL ACTIVITIES: Muscle Strengthening and Active Daily Task EXERCISE, DANCE OR SPORTS Flexibility Activities Active travel walking, cycling, stair climbing At least 40 minutes of programmed physical At least 2-3 times a week of active daily tasks activities such as fitness activities that build muscle household and school related, rhythmic or sports and bone strength and chores such as activities. flexibility such as weight scrubbing/mopping floors, bearing calisthenics and other For fitness goals, you should load bearing exercises fetching water in a pail, have continuous 20-30 involving raking leaves, bathing dog, major muscle minutes minimum for at least groups. cleaning the car, 3-5 times a week. rearranging household furniture, etc.  ADULTS 21 - 45 YEARS OLD FILIPINO ADULTS SHOULD ACCUMULATE 30 TO 60 MINUTES OF DAILY PHYSICAL ACTIVITY CONSISTING OF ANY ONE OR A COMBINATION OF THE FOLLOWING PHYSICAL ACTIVITIES: Muscle Strengthening and Flexibility Active Daily Task EXERCISE, DANCE OR SPORTS Activities in the Workplace Activities Active travel Moderate Intensity Aerobic - Performing activities using all major walking, cycling, stair physical activity resulting in a muscle of the body that maintain or climbing noticeable increase in heart rate and Employees should have increase muscular strength and breathing (still able to carry on opportunities to be active at active daily tasks endurance. Ex. Weight bearing normal conversation). work and through activities calisthenics, stair claiming, weight household and school Fore more active people with no risk training done at least twice a week, on organized, with provision of chores such as factors is vigorous Intensity Aerobic non-consecutive days. A light load the necessary facilities scrubbing/mopping – activity resulting in fast breathing allowing for a set of 10-15 repetitions and/or equipment, by their floors, fetching water and substantial increase in heart rate resulting in momentary muscle fatigue. workplace. 2 minute in a pail, raking (Beyond normal conversation pace; physical activities (walking, leaves, bathing dog, talking becomes more challenging). Perform gentle stretches to the point of stair climbing, stretching) cleaning the car, For fitness purpose, adults should tension after aerobic exercise or at for every hour of sitting is rearranging cooldown. At least 20 seconds per highly encouraged. work towards 20-30 minutes household furniture, continuous physical activity for a position per muscle group. Minimum of 4 etc. times per week. minimum of 3 days per week.  OLDER ADULTS 46 - 59 YEARS OLD FILIPINO OLDER ADULTS SHOULD ACCUMULATE AT LEAST 30 MINUTES DAILY PHYSICAL ACTIVITY CONSISTING OF ANY ONE OR A COMBINATION OF THE FOLLOWING PHYSICAL ACTIVITIES: Muscle Strengthening and Flexibility Activities in the Active Daily Task EXERCISE, DANCE OR SPORTS Balance and Coordination Activities Workplace Moderate intensity aerobic - physical activity resulting in a Performing activities using all noticeable increase in heart major muscle of the body that rate and breathing (still able maintain or increase muscular to carry on normal strength and endurance. Employees should have conversation). opportunities to be active Ex. Weight bearing calisthenics, Fore more active people with stair claiming, weight training at work and through activities organized, with Active travel no risk factors is low to Specific activities for done at least twice a week, on provision of the necessary walking, cycling, moderate intensity of aerobic non-consecutive days. balance and coordination facilities and/or stair climbing – activity resulting in fast 2-4 days/week. breathing and a substantial A set of 8-12 repetitions with a equipment, by their active daily tasks Examples: walking, gentle workplace. 2 minute increase in heart rate (beyond load resulting in momentarily yoga, tai-chi, dance, physical activities Household chores normal conversation pace; muscle fatigue. aquatic activities. (walking, stair climbing, talking becomes more challenging). Ex. Jogging, Perform gentle stretches to the stretching) for every hour vigorous dancing, ball games point of tension after aerobic of sitting is highly done continuously for a exercise or at cooldown. At least encouraged. minimum of 20 minutes, and 20 seconds per position per done at least thrice a week muscle group. Minimum of 4 with a future goal of being times per week. able to do it 5-6 times.  YOUNG OLD 60 - 69 YEARS OLD FILIPINO SENIOR CITIZENS SHOULD ACCUMULATE AT LEAST 30 MINUTES DAILY PHYSICAL ACTIVITY CONSISTING OF ANY ONE OR A COMBINATION OF THE DIFFERENT TYPES OF PHYSICAL ACTIVITIES FOR THE FOLLOWING SUB-AGE GROUPS: YOUNG OLD; MIDDLE OLD AND VINTAGE Muscle Strengthening and Flexibility Activities in the Active Daily Task EXERCISE, DANCE OR SPORTS Balance and Coordination Activities Workplace Performing activities using all Perform simple but major muscle of the body that Moderate intensity aerobic - maintain or increase muscular dynamic movements that challenge physical activity resulting in a strength and endurance. Employees should have noticeable increase in heart postural and positional stability opportunities to be active rate and breathing (still able Ex. Weight bearing calisthenics, at work and through to carry on normal stair claiming, weight training such as single-leg stands or supports, activities organized, with Active travel conversation). done at least twice a week, on provision of the necessary walking, cycling, non-consecutive days. exercise ball-sitting, stair climbing Fore more active people with and weight shifting. facilities equipment, by and/or their no risk factors is low to A light load allowing for a set of Take up specific active daily tasks moderate intensity of aerobic 10-20 repetitions resulting in activities for balance workplace. 2 minute physical activities Household chores – activity resulting in fast momentary muscle fatigue. and coordination. (walking, stair climbing, breathing and a substantial increase in heart rate (beyond Perform gentle stretches to the Examples: walking, stretching) for every hour normal conversation pace; point of tension after aerobic yoga, tai-chi, dance, of sitting is highly talking becomes more exercise or at cooldown. At least aquatic activities, 2-4 encouraged. challenging). 20 seconds per position per days/week. muscle group. Minimum of 4 times per week.  MIDDLE OLD 70 - 79YEARS OLD Muscle Strengthening and Flexibility Active Daily Task EXERCISE, DANCE OR SPORTS Balance and Coordination Activities Challenge postural and Light intensity aerobic - physical Performing activities using all major positional stability by activity such as a leisurely walk muscle of the body that maintain or performing simple and around the neighborhood, parks increase muscular strength and dynamic movements of and malls. Any rhythmic and endurance. the lower and upper Active travel walking, cycling, stair continuous light physical activity extremities while sitting Ex. Weight bearing calisthenics, stair climbing that uses large muscle groups on the exercise ball or claiming, weight training done at while standing independently or standing on one leg, and Mild easy daily tasks least twice a week, on non- assisted, seated, reclined or lying weight-shifting while consecutive days. Household chores, down. standing, all with A light load allowing for a set of 10- support or spotting. such as mild yard and Fore more active and apparently 20 repetitions resulting in light garden work, dusting healthy people with no risk challenge to the muscle. Take up specific furniture, folding factors is low to moderate clothes and sweeping activities for balance intensity of aerobic – activity Perform gentle stretches to the point and coordination. inside the house. resulting in slight elevation of of tension after aerobic exercise or at breathing rate and heart rate (a cooldown done at least 8 times per Examples: walking, pace that will still allow normal direction, and done 3 times per gentle yoga, tai-chi, conversation pace). week. dance, aquatic activities 2-4 days per week.  VINTAGE OLD 80 YEARS OLD AND ABOVE Muscle Strengthening and Flexibility Active Daily Task EXERCISE, DANCE OR SPORTS Balance and Coordination Activities Performing resistance exercises using Continuous and light-intensity major segments of the body physical activity such as a including shoulders, arms, thighs and leisurely walk around the legs, that maintain or increase Perform simple but Active travel muscular strength and endurance. dynamic movements neighborhood, yard or living while standing or sitting Assisted walking and area. stair climbing Examples are mild calisthenics, on the exercise ball with Mild, easy daily tasks Any rhythmic and continuous lightweight training and elastic band a spotter. Take specific light physical activity using large exercises done at least twice a week, activities for balance Household chores, muscle groups while standing, or non-consecutive days. and coordination. such as mild garden assisted standing, seated, A light load allowing for a set of 10- Examples are walking, or yard work, dusting reclined, or lying down. 15 repetitions resulting in a light gentle yoga, tai chi, slow furniture, folding clothes and sweeping Examples are stationary biking, challenge to the muscle. dancing, and mild calisthenics, and swimming for aquatic activities done inside the house. Perform gentle full range of motion at least three days per 20 minutes continuously, 3 times exercises after exercises or during weekly, or accumulated bouts of week. cooldown done at least eight times 10 minutes or longer. per direction, and done 2-3 times per week, or non-consecutive days. BENEFITS OF PHYSICAL FITNESS ▪ Longer life ▪ Physically fit people who lead a positive lifestyle have a healthier and better quality of life  BENEFITS OF PHYSICAL FITNESS LONG TERM SHORT TERM Improves Helps Reduce Improves Helps Reduce Posture Sleep Depression Insulin Endorphins Blood Immune Back pain Anxiety sensitivity pressure system Endothelial Muscle Blood lipids Recovery Body Mortality function storage in fat weight Brain Heart rate Pain Cognitive Cholesterol Disability function function Digestion Fat burning Stress PHYSICAL FITNESS COMPONENTS DEFINITION OF TERMS PHYSICAL ACTIVITY ▪ defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities. Caspersen, Powell, and Christenson (1985) EXERCISE ▪is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness. Caspersen, Powell, and Christenson (1985) PHYSICAL FITNESS ▪is a set of attributes that are either health- or skill-related. The degree to which people have these attributes can be measured with specific tests. Caspersen, Powell, and Christenson (1985) PHYSICAL FITNESS COMPONENTS HEALTH-RELATED SKILL RELATED ▪ Cardiorespiratory endurance ▪ Agility ▪ Muscular Fitness (muscular strength ▪ Balance and muscular endurance) ▪ Coordination ▪ Muscular Flexibility ▪ Power ▪ Body Composition ▪ Reaction time ▪ Speed HEALTH RELATED COMPONENTS 1. Cardiorespiratory endurance: the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity (also referred to as aerobic exercise). 2. Muscular fitness (muscular strength and muscular endurance): the ability of the muscles to generate force. 3. Muscular Flexibility: The achievable range of motion at a joint or group of joints without causing injury. 4. Body Composition: The amount of lean body mass and adipose tissue (fat mass) in the human body. SKILL RELATED COMPONENTS 1. Agility. The ability to change body position and direction quickly and efficiently. Agility is important in sports such as basketball, soccer, and racquetball, in which the participant must change direction rapidly and at the same time maintain proper body control. 2. Balance. The ability to maintain the body in equilibrium. Balance is vital in activities such as gymnastics, diving, ice skating, skiing, and even football and wrestling, in which the athlete attempts to upset the opponents’ equilibrium. 3. Coordination. Integration of the nervous system and the muscular system to produce correct, graceful, and harmonious body movements. This component is important in a wide variety of motor activities such as golf, baseball, karate, soccer, and racquetball, in which hand-eye or foot-eye movements, or both, must be integrated. SKILL RELATED COMPONENTS 4. Power. The ability to produce maximum force in the shortest time. The two components of power are speed and force (strength). An effective combination of these two components allows a person to produce explosive movements such as those required in jumping: putting the shot; and spiking, throwing, and hitting a ball. 5. Reaction time. The time required to initiate a response to a given stimulus. Good reaction time is important for starts in track and swimming; for quick reactions when playing tennis at the net; and in sports such as table tennis, boxing, and karate. 6. Speed. The ability to propel the body or a part of the body rapidly from one point to another. Examples of activities that require good speed for success are soccer, basketball, stealing a base in baseball, and sprints in track. FITNESS TESTING IN A COMPREHENSIVE PROGRAM IS IMPORTANT TO: 1. Educate yourself regarding the various fitness components. 2. Identify areas of weakness for training emphasis. 3. Motivate you to participate in the exercise. 4. Use as a starting point for your personalized exercise prescriptions. 5. Evaluate the progress and effectiveness of your program. 6. Make adjustments in your exercise prescription, if necessary. 7. Reward yourself for complying with your exercise program (a change to a higher fitness level is a reward in and of itself). THE VALUE OF FITNESS TESTING ▪ You are encouraged to conduct at least pre- and post-exercise program fitness tests. A personal fitness profile is provided, for you to use to record the results of each fitness test. In the next chapters, you will learn to write personal fitness goals for this course. You should base these goals on the actual result 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. ▪ Exercise testing or exercise participation is not advised for individuals with certain medical or physical conditions. Therefore, before starting an exercise test you should fill out the Physical Activity Readiness Questionnaire (PAR-Q). A “yes” to any of the questions suggests that you should consult a physician before initiating, continuing, or increasing your level of physical activity. REVISED PHYSICAL FITNESS TEST MANUAL DEPED ORDER NO. 34, S. 2019 INTRODUCTION ▪ The purpose of the review of the existing physical fitness tests is to establish protocols to be more current and appropriate for the Special Program in Sports (SPS) ▪ Physical Fitness is one of the goals of the Physical Education Program. PHYSICAL FITNESS TEST (PFT) ▪ It is a set of measures designed to determine a student’s level of physical fitness. ▪ It is intended to test two categories: ▪ Health-related components – refers to those physical attributes which enable a person to cope with the requirements of daily living such as cardio-vascular endurance or stamina, muscular strength and endurance, flexibility and appropriate body mass index (BMI). ▪ Skill-related components – the physical abilities that show potential for good performance in certain skills (usually in sports) like running speed, agility, reaction time or quickness, balance and coordination. DETERMINING THE LEVEL OF HEALTH-RELATED AND SKILL-RELATED PHYSICAL FITNESS STATUS ▪ Several test are applied, these tests were specifically selected to suit various conditions existing in schools such as; ▪ The time it takes foe a test to be completed ▪ Availability of equipment and facilities ▪ Ease ad simplicity in administering the test ▪ Easy recording of test results ▪ Challenging yet joyful participation among the pupils and everyone involved in the program. ▪ The administration and implementation of the testing program shall be treated as an essential component of the Physical Education and School Sports Program for both in elementary (Grades 4, 5, and 6) and junior and senior high school. PHYSICAL FITNESS TEST OBJECTIVES ▪ To determine the level of fitness of students. ▪ To identify strength and weaknesses for development and improvement. ▪ To provide baseline data for selection of physical activities for enhancement of health and skill performance. ▪ To gather data for the development of norms and standards. ▪ To motivate, guide and counsel pupils/students in selecting sports for recreation, competition and lifetime participation. TEST PROTOCOL ▪ Explain the purpose and benefits that can be derived from the physical fitness tests. ▪ Administer the tests at the beginning of the school year at the start of the next semester, to monitor improvement/progress. ▪ Prepare the following testing paraphernalia: 1. First Aid Kit 2. Drinking water (drinking bottles and towels) 3. Individual score cards, properly filed up for distribution for students. 4. During testing: CONTINUATION… a. Body Composition-take measure, weighing scale or bathroom scale (for schools in the rural areas, seek the assistance of Barangay Health Centers), L-square b. Flexibility – tape measure c. Cardiovascular Endurance- stop watch, step box/stairs d. Muscular strength – mat e. Speed – stop watch f. Power – meter stick/tape measure g. Agility-tape measure, masking tape/chalk h. Reaction Time-plastic ruler (12 inches) i. Coordination – sipa (washer weighing 4 grams with straw)/20 pcs. Bundle rubber bands/any similar local materials weighing 4 grams) j. Balance – stop watch CONTINUATION… ▪ Observe the following prior to actual day of testing: 1. The testing stations should be safe and free from obstructions. 2. The same equipment and testing stations should be used in the start-of-the-year testing and subsequent testing. 3. With the guidance of the teachers, allow students to go through the various test with minimal effort exerted to familiarize themselves with testing procedures. 4. The test requiring cardio-vascular endurance and those other test which involve the same muscle groups should not be taken in succession. Evaluating Fitness Activities Unit II Objectives At the end of the unit the student must; 1. Evaluate the benefits of the fitness activities. 2. Distinguish the difference between traditional fitness activities and new fitness trends. 3. Perform the different fitness activities. Traditional Fitness Activities What are the exercises do you perform? Do you perform a single exercise per session? Or you engaged with various exercises at a time?  Most people who exercise pick and adhere to a single mode, such as walking, swimming, or Jogging. Yet no single activity develops total fitness.  Many activities contribute to cardiorespiratory development, but the extent of contribution to other fitness components is limited and varies among the activities. For total fitness, aerobic activities should be supplemented with strength and flexibility exercises.  Cross-training can add to the enjoyment of the program, decrease the risk of incurring injuries, and overuse, and keep exercise from becoming monotonous. It can also help your fitness progress and avoid seeing a plateau in your fitness progress, which can happen in as few as 6 to 8 weeks of workout as your body becomes efficient at repeated movement. Exercise session should be convenient To enjoy exercise, you should; Select the time Venue or location of your exercise Working out alone or with a partner Working out under the instruction of a teacher or group that makes you feel motivated. These factors, if you choose poorly, can supply excuses not to stick to an exercise program. Walking The most natural, easiest, safest, and least expensive form of exercise. Many fitness practitioners believed that walking was not vigorous enough to improve cardiorespiratory functioning, but brisk walking at the speeds of 4 miles per hour or faster does improve cardiorespiratory fitness. From a health fitness viewpoint, a regular walking program can prolong life significantly. Caloric cost of brisk walking is about 10% lower than jogging the same distance. Walking It is perhaps the best activity to start a conditioning program for the cardiorespiratory system. Inactive people should start with 1-mile walks four or five times per week. Walk times can be increased gradually by 5 minutes each week. Following 3 to 4 weeks of conditioning, a person should be able to walk 2 miles at a 4-mile-per-hour pace, five times per week. Greater aerobic benefits accrue from walking longer and swinging the arms faster than normal. Light hand weights, a backpack (4 to 6 pounds), or tension belts that add load to the upper body (arms) also add to the intensity of walking. Walking Because of the additional load on the cardiorespiratory system, extra weights or loads are not recommended for people who have or are at risk for cardiovascular disease. Walking in chest- deep water is an excellent form of aerobic activity, particularly for people who have leg and back problems. Because of the buoyancy of water, individuals submerged in water to armpit level weigh only about 10 percent to 20 percent of their weight outside the water. The resistance the water creates as a person walks in the pool adds to the intensity of the activity and pro- vides a good cardiorespiratory workout. Jogging Next to walking, jogging is one of the most accessible forms of exercise. A person can find places to jog almost everywhere. The lone requirement to prevent injuries is a good pair of jogging shoes. Jogging three to five times a week is one of the fastest ways to improve cardiorespiratory fitness. The risk of injury, however—especially in beginners—is higher with jogging than walking. For proper conditioning, jogging programs should start with 1 to 2 weeks of walking. As fitness improves, walking and jogging can be combined, gradually increasing the jogging segment until it this the full 20 to 30 minutes. A word of caution when it comes to jogging: The risk of injury increases greatly as speed (running instead of jogging) and mileage go up. Jogging approximately 15 miles per week is sufficient to reach an excellent level of cardiorespiratory fitness. Jogging For safety reasons, joggers (and walkers) should follow these precautions: 1. Stay away from high-speed roads. 2.Do not wear headphones so that you can be aware of your surroundings. Using headphones may keep you from hearing a car horn, a voice, or a potential attacker. 3.Go against the traffic so that you can spot and avoid all oncoming traffic. 4.Do not wear dark clothes. Reflective clothing or fluorescent material worn on different parts of the body is highly recommended. A flashlight, particularly an LED light, not only alerts drivers of your presence but also helps illuminate the street. Motorists can see a light from a greater distance than they can spot the reflective material. 5.Wear a billed cap and clear glasses in the dark. The billed cap will hit a branch or other object before such hits your head. Clear glasses can protect your eyes from unseen objects or insects. 6.Cross behind vehicles at intersections, never in front. Drivers often look only in the direction of oncoming traffic and do not look in the opposite direction before proceeding onto the street. 7.Select different routes. A potential attacker may lie in wait if you are predictable in your running route. Running with a partner is a lot preferable because there is always strength in numbers. And do not wear your hair in ponytail because it provides an easy grip for a potential attacker. 8. Avoid walking or jogging in unfamiliar areas. When visiting a new area, always inquire as to safe areas to walk or jog. Deep-Water Jogging An alternative form of jogging, especially for injured people, those with chronic back problems, and overweight individuals, is deep- water jogging—jogging in place while treading water. Deep-water jogging is almost as strenuous as jogging on land. In deep-water jogging, the jogging motions used on an are accentuated by pumping the arms and legs hard through a full range of motion. The participant usually wears a flotation vest to help maintain the body in an upright position. Many elite athletes train frequently in water to lessen the wear and tear on the body caused by long-distance running. These athletes have been able to maintain high oxygen uptake values through rigorous water jogging programs. Strength Training Strength training is one of the strongest trends in worldwide fitness. More adults are embracing strength training to enhance muscular fitness, health, and functional capacity, and use it to either complement their aerobic conditioning or in some instances as their primary mode of exercise. Worldwide, fitness participants strength train to further develop or maintain muscular strength and endurance in midlife and throughout the aging process. Group Exercise Group exercise classes have become especially popular in recent years and include a variety of options, including kickboxing, group kettlebell training, pilates, and high fitness (a class that alternates high-intensity interval training with body weight strength training). Many gym goers appreciate the appeal of attending a class lead by a knowledgeable and inspiring instructor. Movements are often offered with adaptations so that individuals of varying fitness levels can get the most from the same class.  Classes that include high-impact movements such as plyometric training exert a great amount of vertical force on the feet and other joints as the participant makes contact with the floor. Proper leg conditioning through other forms of weight-bearing aerobic exercises (brisk walking and jogging), as well as strength training, is recommended prior to participating in high-impact exercises.  These types of classes also produce the highest rate of aerobics injuries, Shin splints, stress fractures, low back pain, and tendinitis are all too common in high impact enthusiasts. These injuries are caused by the constant impact of the feet on the firm surfaces. Take care to complete only exercises that you can execute with proper form, and be sure to allow recovery days between workouts. Also pay attention to signs of overtraining, and do not be afraid to take time off and focus on low-impact alternatives like cycling or swimming for a time, Or seek out a low-impact class.  A class is considered low-impact if each foot contacts the surface separately. The recommended intensity of exercise is more difficult to maintain with low-impact classes. To help elevate the exercise heart rate, all arm movements and weight-bearing actions that lower the center of gravity should be accentuated. Sustained movement throughout the program is also crucial to keep the heart rate in the target cardiorespiratory zone. Swimming Swimming, is another excellent form of aerobic exercise, that uses many of the major muscle groups in the body. This provides a good training stimulus for the heart and lungs. Swimming is a great exercise option for individuals who cannot jog or walk for extended periods. Compared to other activities, the risk of injuries from swimming is low. The aquatic medium helps to support the body, taking pressure off bones and joints in the lower extremities and the back. Maximal heart rates during swimming are approximately 10 to 13 beats per minute (bpm) lower than during running. The horizontal position of the body is thought to aid blood flow distribution throughout the body, decreasing the demand on the cardiorespiratory system. Cool water temperatures and direct contact with the water seem to help dissipate body heat more efficiently, further decreasing the strain on the heart.  Maximal heart rates during swimming are approximately 10 to 13 beats per minute (bpm) lower than during running. The horizontal position of the body is thought to aid blood flow distribution throughout the body, decreasing the demand on the cardiorespiratory system. Cool water temperatures and direct contact with the water seem to help dissipate body heat more efficiently, further decreasing the strain on the heart.  Some exercise specialists recommend that this difference in maximal heart rate (10 to 13 bpm) be subtracted before determining cardiorespiratory training intensities. For example, the estimated maximal swimming heart rate for a 20-year-old would be approximately 180 bpm [207 – (.7 x 20) – 13]. Studies are inconclusive as to whether this decrease in heart rate in water also occurs at submaximal intensities below 70 percent of maximal heart rate.  To produce better training benefits during swimming, swimmers should minimize gliding periods such as those in the breaststroke and sidestroke. Achieving proper training intensities with these strokes is difficult. The forward crawl is recommended for better aerobic results. Overweight individuals have to swim fast enough to achieve an adequate training intensity. Excessive body fat makes the body more buoyant, and often the tendency is to float along. This may be good for reducing stress and relaxing, but it does not greatly increase caloric expenditure to aid with weight loss. Walking or jogging in waist or armpit-deep water is a better choice for overweight individuals who cannot walk or jog on land for an extended period of time. Water Aerobics Water aerobic is fun and safe for people of all ages. Besides developing fitness, it provides an opportunity for socialization and fun in a comfortable, refreshing setting. Water aerobics incorporates a combination of rhythmic arm and leg actions performed in a vertical position while submerged in waist- to armpit-deep water. The vigorous limb movements against the water's resistance during water aerobics provide the training stimuli for cardiorespiratory development. The popularity of water aerobics as an exercise modality to develop the cardiorespiratory system can be attributed to several factors: 1. Water buoyancy reduces weight-bearing stress on joints and thereby lessens the risk for injuries. 2. Water aerobics is a more feasible type of exercise for overweight individuals and those with arthritic conditions who may not be able to participate in weight-bearing activities such as walking, jogging, and aerobics. 3. Water aerobics is an excellent exercise modality to improve functional fitness in older adults. 4. Heat dissipation in water is beneficial to obese participants, who seem to undergo a higher heat strain than average-weight individuals. 5. Water aerobics is available to swimmers and nonswimmers alike.  The exercises used during water aerobics are designed to elevate the heart rate, which contributes to cardiorespiratory development. In addition, the aquatic medium provides increased resistance for strength improvement with virtually no impact. Because of this resistance to movement, strength gains with water aerobics seem to be better than with land-based aerobic activities.  Another benefit is the reduction of pain and fear of injuries common to many people who initiate exercise programs. Water aerobics provides a relatively safe environment for injury-free participation in exercise. The cushioned environment of the water allows patients recovering from leg and back injuries, individuals with joint problems, injured athletes, pregnant women, and obese people to benefit from water aerobics. Cycling Most people learn cycling in their youth. Because it is a non-weight-bearing activity, cycling is a good exercise modality for people with lower-body or lower-back injuries. Cycling helps to develop the cardiorespiratory system, as well as muscular strength and endurance in the lower extremities. Because cycling is a non-weight-bearing activity, raising the heart rate to the proper training intensity is more difficult. As the amount of muscle mass involved during aerobic exercise decreases, so does the demand placed on the cardiorespiratory system. The thigh muscles do most of the work in cycling, making it harder to achieve and maintain a high cardiorespiratory training intensity. Maintaining a continuous pedaling motion and eliminating coasting periods helps the participant achieve a faster heart rate. Exercising for longer periods also helps to compensate for the lower heart rate intensity during cycling. Comparing cycling to jogging, similar aerobic benefits take roughly three times the distance at twice the speed of jogging. Cycling, however, puts less stress on muscles and joints than jogging does, making the former a good exercise modality for people who cannot walk or jog. Cross-training Cross-training combines two or more activities. This type of training is designed to enhance fitness, provide needed rest for tired muscles, decrease injuries, and eliminate the monotony and burnout of single- activity programs. Cross-training may combine aerobic and nonaerobic activities such as moderate jogging, speed training, and strength training.  Cross-training can produce better workouts than a single activity. For example, jogging develops the lower body and swimming builds the upper body. Rowing contributes to upper-body development and cycling builds the legs. Combining activities such as these provides good overall conditioning and at the same time helps to improve or maintain fitness. As exercisers have become savvy about achieving results and avoiding injury, cross-training is popping up more often in health-club programs and fitness classes. Combined activity classes, such as a spin class where participants do pushups off the handlebars and other strength exercises, are now available and more popular. Cross-training also offers an opportunity to develop skill and have fun with differing activities. Cross-country Skiing Many people consider cross- country skiing the ultimate aerobic exercise because it requires vigorous lower- and upper-body movements. The large amount of muscle mass was involved in cross- country skiing makes the intensity of the activity high, yet it placed little strain on muscles and joints. One of the highest maximal oxygen uptakes ever measured (85 mL/kg/min) was found in an elite cross-country skier. Rowing Rowing is a low-impact activity that provides a complete body workout. It mobilizes most major muscle groups, including those in the arms, legs, hips, abdomen, trunk, and shoulders. Rowing is a good form of aerobic exercise, and because of the nature of the activity (constant pushing and pulling against resistance), it also promotes strength development. To accommodate different fitness levels, workloads can be regulated on most rowing machines. Stationary rowing, however, is not among the most popular forms of aerobic exercise. As with stationary bicycles, people should try the activity for a few weeks before purchasing a unit. Elliptical Training/Stair climbing Elliptical training and stair climbing are very efficient forms of aerobic exercise. These modes lend themselves well to exercising at a sustained pace for 10 minutes or longer, and they are also ideal for completing high intensity interval training. Elliptical training and stair climbing are relatively safe exercise modalities. Because the feet never leave the climbing surface, they are considered low-impact activities. Joints and ligaments are not strained while climbing. The intensity of exercise is controlled easily because the equipment can be programmed to regulate the workload, making them suitable for participants at all fitness levels, as well as a great option for performing high-intensity interval training. Racquet Sports In racquet sports such as tennis, racquetball, squash, and badminton, the aerobic benefits are dictated by players' skill, the intensity of the game, and the length of time spent playing. Skill is necessary to participate effectively in these sports and also is crucial to sustain continuous play. Frequent pauses during play do not allow people to maintain the heart rate in the appropriate target zone to stimulate cardiorespiratory development. Many people who participate in racquet sports do so for enjoyment, social fulfillment, and relaxation. For cardiorespiratory fitness development, these people supplement the sport with other forms of aerobic exercise such as jogging. cycling, or swimming. Yoga Yoga consists of a system of exercises designed to help align the musculoskeletal system and develop flexibility, muscular fitness, and balance. Yoga is also used as a relaxation technique for stress management. The exercises involve a combination of pastures (known as a 'las) along with diaphragmatic breathing, relaxation, and meditation techniques. Classes and instructors vary widely in how much they focus on asanas and proper physical technique versus meditation and philosophy that teaches self-awareness and actualization. Yoga continues to reinvent itself through both new and traditional forms that pop up in studios and gyms across the country. Variations of yoga include anuara, ashtanga, bikram, integral, iyengar, kripalu, kundalini, sivananda, and vin-yasa, as well as cross- discipline options like yogalates and yogarobics High-Intensity Interval Training High-intensity interval training (HIIT) is a challenging training program that involves high- to very-high-intensity intervals (at least 80 percent of maximal capacity) that usually last 6 to 60 seconds, each followed by a low- to moderate-intensity recovery interval. The HIIT format has been applied to exercises across the workout spectrum, from sprints and cycling for cardiorespiratory fitness; to plyometrics, bodyweight training, and equipment drills with medicine balls and heavy ropes; to powerlifting for muscular fitness. By breaking up a workout into smaller segments, HIIT allows the participant to perform a greater training volume at a higher exercise intensity.  For example, one type of HIIT, the Tabata training method, was originally developed for Japanese Olympic speed skaters who performed bursts of efforts on stationary bicycles at 170 percent of the maximal aerobic capacity. The total amount of time spent working at maximal aerobic capacity for the average person typically does not last longer than 2 to 3 minutes during one interval session (trained subjects can do so for about 5 minutes). Maximal aerobic or supramaximal efforts, interspaced by short rest intervals, eventually lead to a drop in work capacity; as a result, the subsequent efforts may become lighter, shorter, or aerobic in nature. Four training variables impact HIIT. The acronym DIRT is frequently used to denote these variables: D = Distance of each speed interval I = Interval or length of recovery between speed intervals R = Repetitions or number of speed intervals to be performed T = Time of each speed interval Using these four variables, a person can design a practically unlimited number of HIIT sessions. Sample High-Intensity Interval Training (HIIT) Programs (continuation) Step-Wise Intensity Interval Training Using 3- to 5-minute intervals, start at a light-intensity rate of perceived exertion and then progressively step up to the very hard intensity level (light, moderate, somewhat hard, vigorous, hard, and very hard). Start with 3-minute intervals, and as you become more fit, increase to 5 minutes each. AS time allows and you develop greater fitness, you can add a step-down approach by progressively stepping down to hard, vigorous, somewhat hard, moderate, and light. Fartlek Training Fartlek training was developed in 1937 by Swedish coach Costa Holmer. The word fartlek means "speed play" in Swedish. It is an unstructured form of interval training where intensity (speed) and distance of each interval are varied as the participant wishes. There is no set structure, and the individual alternates the intensity (from somewhat hard to very hard) and length of each speed interval, along with the recovery intervals (light to moderate) and length thereof. Total duration of fartlek training is between 20 and 60 minutes. Tempo Training Tempo Training Although no formal intervals are conducted with tempo training, the intensity of training qualifies it as a HIIT program. Following an appropriate warm-up, tempo runs involve continuous training between vigorous (70 percent) and hard (80 percent) for 20 to 60 minutes at a time. All-Out or Supramaximal Interval Training All-out interval training involves 10 to 20 supramaximal or sprint intervals lasting 30 to 60 seconds each. Because these are supramaximal intervals, they are anaerobic exercise, which means you are working above 100 percent of aerobic capacity. Depending on the level of conditioning and the length of the speed interval, 2 to 5 minutes recovery at a light to moderate level are allowed. 10-20-30 Method This training method was developed by Danish researcher Dr. Thomas Gunnarsson after studying variety of HIIT workouts using moderately trained runners. After a proper warmup, participants exercise for 10 seconds at maximal effort (100 percent effort), then 20 seconds at a somewhat hard effort (60 percent effort), and then 30 seconds at a lighter effort (30 percent effort). This cycle is repeated for 5 minutes. Cardio/Resistance Training Program You may use a combination of aerobic and resistance training for your HIIT. Following a brief aerobic and strength-training warm-up, select about eight resistance-training exercises that you can alternate with treadmill running, cycling, elliptical training or rowing. Perform one set of 8 to 20 RM (based on personal preference) on each exercise followed by 90 seconds of aerobic work after each set. You can pace the aerobic intensity according to the preceding strength-training set. For example, you may choose a light intensity aerobic interval after a 10 RM arm-curl set. Allow no greater recovery time (2 to 5 seconds) between exercise modes than what it takes to walk from the strength- training exercise to the aerobic station (and vice versa). New Fitness Trends Life in the twenty-first century requires that we participate in physical activities that promote and maintain fitness, health, and wellness. As people search for proven programs, fitness trends emerge to achieve these goals. Some of the activity trends have been with us and continue to evolve to gain popularity among participants, whereas others have been recently developed and are gaining approval among fitness enthusiasts. Following are several modes of fitness that are currently popular, including several of the top 20 fitness trends according to the American College of Sports Medicine's Worldwide Survey of Fitness Trends in 2017. Ultra-Short Workouts Once HIIT was popularized for a variety of workout types, a new trend of ultra-short high-intensity workouts emerged. These workouts are considered low-volume workouts because the overall amount of time spent exercising is so short that, even at a great level of intensity, the overall volume of exercise remains low. Popular ultra-short circuit- training workouts last for 7 to 10 minutes. Exercisers progress at high intensity through 5 to 12 different body-weight exercises, using alternating muscle groups, that last 30 to 60 seconds with little to no rest between. Participants attempt to work several muscle groups to fatigue while also elevating the heart rate as a result of the intense effort and therefore achieving cardiorespiratory improvement.  Research continues to accumulate in favor of ultra-short workouts, stating that fitness-wise they are as effective as or even more effective than longer steady-intensity workouts (though the total number of calories burned during the ultra-short workout session is lower). Research states that, like HIIT workouts, ultra-short workouts improve aerobic capacity over a shorter number of weeks, boost cardiovascular health, improve metabolism of glucose, and decrease blood lipids and body fat. In order to achieve the benefits corroborated by research during an ultra-short workout, follow these guidelines: Keep intensity high. Like HIIT, all exercises should be done at a minimum of 80 percent of maximal capacity (or "hard" on the H-PAPE scale), meaning the exerciser will perceive it as a difficult workout the entire 7- to 10-minute-session. Keep rest periods short, up to 15 seconds between exercises, never more. Alternate upper-body with lower-body exercises. Opt for exercises that engage the core. Alternate exercises that demand a sudden boost in heart rate with exercises that allow your heart rate to slow somewhat. As with any high-intensity workout, take special care to maintain proper exercise form. Core Training The "core" of the body consists of the muscles that stabilize the trunk (spine) and pelvis. Core training emphasizes strength-conditioning exercises of all the muscles around the abdomen, pelvis, lower back, and hips. These muscles enhance body stability, activities of daily living, and sport performance, and they support the lower back. Core conditioning can be done without equipment, as in exercises like "the plank." Core training, however, often incorporates the use of stability balls, suspension straps, foam rollers, and wobble boards, among other pieces of equipment. Suspension training is also popular and requires a system of hanging ropes or webs that allow participants to juxtapose their body weight while completing the exercises. Group Personal Training Personal trainers are increasingly working with small groups of two to three exercisers to continue providing individualized instruction while keeping costs reasonable. Participants appreciate the accountability they have to the trainer and the group, as well as the sense of belonging that comes from small-group settings. A trainer who understands and can make the most of a group dynamic also enhances the experience. Outdoor Training Spurred especially by the growing popularity of adventure races, sports including trail running, cycling, cross-country skiing, fastpacking, and rowing are growing in popularity. The outdoor setting itself seems to boost mood during exercise, which may explain why even bodyweight training, HIIT, and group sessions with personal trainers are increasingly taking to the open air. Circuit Training Circuit training has also been around for decades. It was often used to condition elite athletes and military personnel in the middle of the twentieth century. Circuit training involves a combination of 6 to 12 aerobic and bodyweight-training (strength) exercises performed in rapid sequence one after the other, with very limited rest between exercise stations. Each exercise is performed for a given period (10 to 30 seconds) or by a specified number of repetitions (10 to 20 repetitions), typically interspaced by short rest periods of 10 to 30 seconds between exercises. Early on, you may use a moderate intensity (less time or repetitions per exercise) and allow longer rest (30 seconds) between exercises. Over the course of several weeks, you can gradually increase the intensity (time and/or repetitions) and decrease the rest interval between exercises. The exercise sequence is set in an order that allows for opposing muscle groups to alternate between exercise stations. For instance, push-ups can be followed by step-ups and abdominal crunches. For best results, all major muscle groups of the body should be used in each circuit. Functional Fitness Functional fitness involves primarily weight-bearing exercises to develop balance, coordination, good posture, muscular fitness, and muscular flexibility to enhance the person's ability to perform activities of daily living (walking, climbing stairs, lifting, bending) with ease and with minimal risk for injuries. With its roots in physical therapy, functional fitness often maintains a focus on movements that correct misalignment and simultaneously use muscles that specialize in stabilization and mobility. The program goal is to "train people for real life, rather than a specific fitness component or a given event. Fitness trainers may plan classes to target specific everyday activities, even focusing movement around a theme. One class for seniors, for example, targets all the movements used for an evening out to the theater, from side-stepping down the aisle down the aisle to sitting in and rising from the seat. Functional fitness training often requires the use of fitness equipment such as stability balls, foam blocks, and balancing cushions. Dance Fitness Gym-goers are embracing a range of dance-inspired group classes that home in on different fitness goals. A sustained and upbeat cardio workout is the common feature in Zumba classes, which incorporate Latin and international music (cumbia, salsa, merengue, reggaeton, tango, and rock and roll, among others) with dance to develop fitness and make exercise fun. More recently gaining popularity are barre workouts, based on ballet- inspired movements that offer progressions through flexibility exercises to isometric postures and strength exercises. Barre classes also include exercises not based on traditional dance but that make use of the waist- height barre by having participants hold on and juxta-pose their bodyweight for strength exercises. Other classes are taking their cues from popular hip-hop dance trends, tribal dance, and India-inspired routines. CrossFit CrossFit is so named because it aims to take the concept of cross- training to its ultimate level by using constant variation in exercise to develop overall fitness. Participants use weights, body weight, and functional equipment like heavy ropes or kettlebells to complete a set of daily exercises. The workout is completed at high intensity in an atmosphere that is competitive and includes peer support.  Skill and proper technique are required to perform many of the strength-training exercises, powerlifts, and gymnastics movements. Complex movements that require an all-out/high-level force production to exhaustion can result in poor form that leads to injuries. Attempting to maintain full intensity for arbitrary periods in a competitive environment can also lead people to ignore signals from their bodies, resulting in overtraining. Extreme conditioning programs may sometimes disregard proper recovery intervals between exercises. Flexibility and Mobility Rollers Equipment designed to massage tight muscles, improve circulation, and reduce muscle spasms has become popular in recent years. Rollers are often made of foam, wood, or rubber, and their use facilitates recovery between workouts.