© Cengage Learning th Edition Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger Evaluating Fitness Activities 4

© Cengage Learning 2015 Topics of Focus For This Chapter Aerobic Activities Benefits and advantages Rate fitness benefits Skill- Related Activities Contribution to exercise Workout Standard aerobic workout Enhancing aerobic workouts

© Cengage Learning 2015 Most Popular Adult Physical Activities in the United States

© Cengage Learning 2015 Traditional Fitness Activities Walking Jogging (also, deep- water jogging) Strength training Aerobics Swimming Water aerobics Cycling Cross-training Cross country skiing Rowing Elliptical training/stair climbing Racquet sports Yoga

© Cengage Learning 2015 Walking Safe, easy and least expensive form of aerobic exercise Recommendations Walk at 4 mph or faster Add arm swinging for greater aerobic benefit Can be performed in water Burns 10% less calories/mile than jogging

© Cengage Learning 2015 Jogging Jogging 3-5 times/week is one of the fastest ways to improve cardiorespiratory fitness Recommendations Wear good shoes 15 miles/week = excellent fitness Can also be performed in water Warning Risk of injury increases with speed (running) and mileage increase Choose location carefully

© Cengage Learning 2015 Aerobics  High-impact aerobics Intense activity – prepare through leg conditioning exercises  Low-impact aerobics One foot on the ground at all times More difficult to maintain recommended intensity  Step aerobics High intensity, low-impact

© Cengage Learning 2015 Swimming Great option for those who cannot walk or jog for extended periods  Recommendations Avoid gliding Use the forward crawl Consider changing heart-rate goals  Limitations High intensity level may be difficult to achieve for those who are overweight due to buoyancy

© Cengage Learning 2015 Water Aerobics Popular and effective  Benefits Water resistance increases strength gains Heat dissipation Safe for many populations  Considerations Max HR will be lower than land-based activity

© Cengage Learning 2015 Cycling Pay attention to recommendations in order to achieve cardiorespiratory benefit  Recommendations Maintain moderate tension with cadence at Avoid coasting Ensure bike is set-up properly  Limitations More difficult to reach and maintain exercise intensity

© Cengage Learning 2015 Spinning Low-impact, challenging work-out for people of all fitness levels  Program 5 work-out zones 5 basic movements Performed with an instructor and typically uses HR monitoring to measure intensity

© Cengage Learning 2015 Cross-Training Combine two or more activities to improve fitness and decrease injury  Combine two aerobic activities  Combine aerobic with non-aerobic  Incorporate interval training  Add strength training

© Cengage Learning 2015 Other Forms of Aerobic Exercise  Rope skipping  Cross-country skiing  In-line skating  Rowing  Elliptical training/Stair climbing  Racquet sports

© Cengage Learning 2015 New Fitness Trends  High-intensity interval training  Stability exercise balls  Core training  Fitness boot camp  Circuit training  Functional fitness  Zumba

© Cengage Learning 2015 High-Intensity Interval Training Described High- to very high-intensity intervals interspersed with low- to moderate- intensity recovery Benefits Great improvements in V o2 max Increased fat- and calorie-burning Increases resting metabolism rate for hours Ratios More intense exercise, longer recovery Common ratios are 1:3, 1:2 or 1:1 Repeat intervals 5-10 times

© Cengage Learning 2015 High-Intensity Interval Training (cont’d.) Distance of each speed interval Interval or length of recovery between speed intervals Repetitions of speed intervals to be performed Time of each speed interval D D I I R R T T

© Cengage Learning 2015 Examples of HIIT  Fartlek Training  Tempo Training  All-out Training  Boot Camp  Cardio/Resistance Training  Step-wise Intensity Training  Five-minute very hard-intensity

© Cengage Learning 2015 Other New Fitness Trends Stability Fitness Ball Increases balance and core strength with emphasis on correct movement and alignment Core Training Focuses on strength-conditioning of muscles of trunk and pelvis Fitness Boot Camp Vigorous outdoor group exercise program Combines calisthenics, running, interval training, strength-training, plyometrics, and competitive games Circuit Training Performing several exercises back to back for an intense workout

© Cengage Learning 2015 Rating the Fitness Benefits of Aerobic Activity Benefit is based on amount of effort, regular participation and length of time spent exercising METs can describe level of effort Some activities are more effective at managing weight

© Cengage Learning 2015 Skill-Related Fitness Skill-related fitness is highly task specific and rate of development varies by individual AgilityBalance CoordinationPower Speed Reaction Time

© Cengage Learning 2015 Tips to Enhance Your Aerobic Workout 1. Warm-up for 5-10 minutes to reach target HR 2. Workout time is when HR is maintained in target zone for minutes 3.Include a 10-minute aerobic cool-down Monitor your heart rate during exercise

© Cengage Learning 2015 Are you able to incorporate a variety of activities into your exercise program? Are you familiar with the following concepts? –Benefits and advantages of selected aerobic activities –Skill-related fitness activities –Ways to enhance aerobic workout Assess Yourself