Notes on Fitness from Dr. G.
- Physical fitness = the ability to respond to physical demands with reserve capacity to cope with sudden challenges (book
definition). Dr. G adds: the ability to feel comfortable and resist disease. For example, a fit bone is one that causes no pain and
resists injury.
- Components of physical fitness
- cardiovascular (aerobic)
- muscular strength
- muscular endurance
- body composition
- flexibility
- Physiological benefits of regular exercise:
- Cardiovascular (heart and vessels) and respiratory (lungs and airways) health
- Mental and emotional health
- Weight control
- Increased bone density
- Lower risk of some metabolic diseases (e.g., diabetes)
- Mobility, function, and lack of pain (esp. at older ages)
- Protection against breast, reproductive, prostate, and colon cancer
- Aerobic (literally, "with air,") vs. anaerobic ("without air"): aerobic exercise builds cardio-resp. reserve; anaerobic exercise
build muscle strength; anaerobic exercises causes lactic acidosis
- You can overdo exercise!
- Target heart rate = 60% - 85% of maximum. Maximum heart rate = 220 - age, e.g., a 20-year-old has max heart rate = 220 -
20 and a target rate of between .6 x 200 = 120 and .85 x 200 = 170.
- Strength training - high weight (strength) vs. high repetition (endurance)