Notes on Fitness from Dr. G.

  1. 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.
  2. Components of physical fitness
    1. cardiovascular (aerobic)
    2. muscular strength 
    3. muscular endurance
    4. body composition
    5. flexibility
  3. Physiological benefits of regular exercise:
    1. Cardiovascular (heart and vessels) and respiratory (lungs and airways) health
    2. Mental and emotional health
    3. Weight control
    4. Increased bone density
    5. Lower risk of some metabolic diseases (e.g., diabetes)
    6. Mobility, function, and lack of pain (esp. at older ages)
    7. Protection against breast, reproductive, prostate, and colon cancer
  4. Aerobic (literally, "with air,") vs. anaerobic ("without air"): aerobic exercise builds cardio-resp. reserve; anaerobic exercise build muscle strength; anaerobic exercises causes lactic acidosis
  5. You can overdo exercise!
  6. 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.
  7. Strength training - high weight (strength) vs. high repetition (endurance)