1
Chapter 8: Fitness physical activity for Chng 8: Hot ng th dc th thao cho
life cuc sng.
You are jogging through the airport to make
a light on another concourse on your way
home for winter break. Your Nike ipod
Sport Kit shoe is blaring your favorite song
into your earbuds when a voice suddenly
interrupts the music: 5 minutes completed.
0.30 miles. Pace, 5 miles per hour. Calories
burned, 45. The Nike iPod shoe is just one
of many new devices designed to motivate
the general public to exercise, particularly
young adults.
Unfortunately, Americans need a lot of
motivation. Although many public health
campaigns are aimed at
Americanssedentary habits, the fact is that
most people dont exercise. Of all those
adults who hear the message about exercise,
20 percent become believers and 80 percent
tune it out. According to the U.S surgeon
general, at least 50 percent of American
adults do not get enough physical activity
for health benefits.
The good news is that three are simple and
enjoyable ways to build physical activity
into your lifestyle and to increase the
amount of exercise you get. This chapter
will show you now.
What is fitness?
In the context of fitness, you are considered
to be in good health if you have sufficient
energy and vitality to accom-plish daily
living tasks and leisure-time physical
Bn ang chy b qua sn bay to ra mt
nh sng vo mt m ng khc trn ng
v nh ca bn cho ngh ng. B ph kin
giy Nike ipod Sport Kit ca bn ang r m
bi ht yu thch vo tai nghe ca bn khi mt
ging ni t nhin lm gin on m nhc: "5
pht hon thnh. 0.30 dm. Tin , 5 dm mt
gi. Calo t chy, 45 ". Giy Nike iPod ch l
mt trong nhiu thit b mi c thit k
nhm to ng lc cho nhiu ngi tp th dc,
c bit l thanh thiu nin.
Tht khng may, ngi M li cn rt nhiu
ng lc. Mc d nhiu chin dch y t cng
ng nhm vo nhng thi quen t vn ng
ca ngi M, thc t l hu ht mi ngi u
khng tp th dc. Trong s tt c nhng ngi
ln nghe ni v vic rn luyn th cht, 20
phn trm ngi tin v 80 phn trm khng tin
vo iu ny. Theo cc khuyn co chung thuc
Hoa K, t nht 50 phn trm ngi M trng
thnh khng rn luyn th cht cho li ch
sc khe.
Tin tt l hin c ba cch n gin v th v
hnh thnh thi quen hot ng th cht ca bn
v tng cng tp th dc bn nhn c.
Chng ny s cho bn thy r iu ny.
Vy th dc l g?
Trong khun kh ca vic tp luyn, bn c
coi l c sc khe tt nu bn c nng lng
v sinh lc thc hin cc hot ng sinh

activities without undue fatigue. Physical
activity that requires any type of movement
is an important part of good health. Any
kind of physical activity increases, up to a
point. Too much physical activity can make
you susceptible to injury. Exercise is
structured, planned physical activity, often
carried out to improve fitness.
Physical fitness, in general, is the ability of
the body to respond to the physical demand
placed upon it. When you talk about fitness,
we are really talking about two different
concepts: skill related fitness and health
related fitness. Skill related fitness refers to
the ability to perform specific skills
associated with various leisure activities or
sports. Components of skill related fitness
include agility, speed, power, balance,
coordination, and reaction time.
Health related fitness refers to the ability to
perform daily living activities (like shopping
for groceries) and other activities with vigor.
The components of health- related fitness
are cardiorespiratory fitness, and body
composition. Musculoskeletal fitness, in
turn, includes muscular strength, muscular
endurance, and flexibility.
BENEFITS OF PHYSICAL ACTIVITY LI CH CA HOT NG TH CHT
AND EXERCISE V VIC THC HIN
Why should you be physically active? Your Ti sao bn nn hot ng th cht? cu tr li
answers to this question may include having ca bn cho cu hi ny c th gm c vui v,
2
hot hng ngy v cc hot ng th cht vo
thi gian rnh m khng mt qu sc. Hot
ng th cht m i hi bt k loi hnh vn
ng l mt phn quan trng ca sc khe tt.
Bat k vic nng cao mt loi hot gn th
cht no u s t n mc nht nh. hot
ng th cht qu nhiu c th lm cho bn d
b chn thng. Tp th dc l hot ng th
cht theo cu trc, hot ng th lc c k
hoch, thng c thc hin ci thin v
p.
Th dc th cht, ni chung, l kh nng ca c
th p ng nhu cu vt l c t theo n.
Khi bn ni v th dc, chng ti ang thc s
ni v hai khi nim khc nhau: th dc lin
quan n k nng v th dc lin quan n sc
khe. Th dc lin quan n k nng cp
n kh nng thc hin k nng c th lin
quan n cc hot ng gii tr hoc th thao.
Cc yu t lin quan n k nng tp th dc
bao gm s nhanh nhn, tc , sc mnh, s
cn bng, s phi hp v thi gian phn ng.
Th dc lin quan n sc khe cp n kh
nng thc hin cc hot ng sinh hot hng
ngy (nh mua sm tp ha) v cc hot
ng khc y kh lc. Cc yu t ca tp th
dc lin quan sc kho l tp th dc tim mch,
v thnh phn c th. Th dc c xng khp,
ln lt, bao gm cc c bp mnh, bn c
bp v s linh hot.

fun, looking good, feeling good, and other
excellent answers. Beyond these, however,
is another reason to be physically active:
people who are active are healthier than
those who are not. There are benefits in the
domains of physical, cognitive,
psychological, emotional, and spiritual
health, among others.
Physical benefits of exercise: one benefit
of physical activity is a longer lifespan:
people with moderate to high levels of
physical activity live longer than people
who are sedentary. Physical activity and
exercise are associated with improved
functioning in just about every body system,
from the cardiorespiratory system to the
skeletal system to the immune system. A
sedentary lifestyle, on the other hand, has
been associated with 28 percent of deaths
from the leading chronic diseases, including
cancer, heart disease, osteoporosis, diabetes,
high blood pressure, and obesity.
Cognitive Benefits of Exercise: Although
there is no compelling evidence that short
term exercise training significantly
improves cognitive functioning, some
research has suggested positive effects. For
example, evidence suggests that fit
individuals process information more
quickly than do less fit individuals of the
same age. Other research has shown that
aerobic fitness may prevent or slow down
the loss of cognitive functions associated
with advancing age. However,
generalizations about the influence of
3
kh nng tm kim v cm nhn tt, v nhiu
cu tr li tuyt vi khc. Ngoi nhng l do
ny, tuy nhin, li c nhng l do khc hot
ng th cht: nhng ngi hot ng lun
khe mnh hn nhng ngi khng tham gia.
Trong mt s ngi, iu ny mang li li ch
trong cc lnh vc vt l, nhn thc, tm l,
tnh cm v tinh thn.
Li ch vt l ca vic tp luyn: Li ch th
nht ca vic hot ng th cht l ko di tui
th: Nhng ngi hot ng th cht c tui
th cao hn ngi t hot ng. Hot ng th
cht v tp th dc kt hp vi ci thin chc
nng hot ng n gin l vn ng ton thn
th, t h thng tim mch cho n h thng
xng vi h min dch. Mt li sng li vn
ng, mt khc c thng k da trn 28
phn trm ngi t vong do cc bnh mn tnh
hng u, bao gm ung th, bnh tim, long
xng, tiu ng, huyt p cao v bo ph.
Nhn thc gi tr v li ch ca vic tp
luyn: Mc d vn cha c bng chng thuyt
phc rng tp luyn ngn hn s ci thin ng
k chc nng nhn thc, nhng mt s nghin
cu ch ra c nhng tc dng tch cc. V
d rng, bng chng cho thy mt ngi tp
luyn th c s thch nghi v x l thng tin
nhanh hn nhng ngi khng tp luyn
cng mt tui. Cc nghin cu khc cng
ch ra rng tp th dc aerobic c th ngn
nga hoc lm chm s ri lon nhn thc da
trn tui tc. Tuy nhin, khi qut v s nh
hng ca vic tp th dc trn hot ng nhn
thc cn c xem xt mt cch thn trng. cc

exercise on cognitive performance must be
viewed with caution. Improvements as a
results of physical activity may have more
to do with overall feelings of well being
than with specific cognitive functions.
Psychological and Emotional Benefits of
Exercise: Moderate to intense levels of
physical activity have been shown to
influence mood, decrease the risk of
depression and anxiety, relieve stress, and
improve overall quality of life. Although
biological explanations have been proposed
for the improved sense of well being
associated with physical activity, better
explanation are improved self esteem,
improved quality of sleep, more
opportunities for social interaction, and
more effective physiological responses to
stress.
The magnitude of a persons cardiovascular
reactivity to stress-increased heart rate,
blood pressure, and so on can be mitigated
by exercise. If you are physical fit, your
body is conditioned to react more calmly to
stressful situations. Exercise can also help
you deal with stressful situations by
providing a temporary distraction,
increasing your feelings of control or
commitment, and providing a sense of
success in doing something that is important
to you.
Li ch v mt tinh thn ca vic tp luyn:
Spiritual Benefits of Exercise: When you Khi bn tp luyn, bn ang nh hng cuc
exercise, you are taking charge of your life sng v chm sc bn thn mnh. Tp th dc
4
s trau di c th mang li mt mt hoc nhiu
hn kt qu ca hot ng th cht c c
cm gic phn khch hn vi chc nng nhn
thc c th.
Li ch v mt tm l v tnh cm ca vic
tp th dc: Cng hot ng th cht
mc trung bnh c chng minh l nh
hng n tm trng, gim nguy c trm cm
v lo u, gim cng thng, v ci thin cht
lng cuc sng ni chung. Mc d gii thch
sinh hc c xut cho vic ci thin tt
thc da trn cc hot ng th cht, gii
thch r hn l ci thin lng t trng, ci thin
cht lng gic ng, c nhiu c hi giao tip
x hi, v kim sot tt hn khi cng thng.
Nguy c "phn ng tim mch" ca mt ngi
cng thng - tng nhp tim, huyt p, c th
c gim nh bng cch tp th dc. Nu bn
rn luyn th cht ph hp, con ngi bn ang
c iu kin phn ng mt cch bnh tnh
hn i vi nhng tnh hung cng thng. Tp
th dc cng c th gip bn i ph vi cc
tnh hung cng thng bng cch cung cp s
tiu khin tm thi, tng s kim sot cm xc
ca bn, v cung cp mt cm gic phn khch
ca s thnh cng trong cng vic rng iu g
l quan trng i vi bn.
 5

and taking care of yourself. Exercising and v vn ng c th mang li cho bn c hi

being physically active give you the
opportunity to connect with yourself, with
other people, and with nature in deep and
immediate ways. As you job through a park,
cycle on a bike path, hike in a natural area,
or cross country ski on a wilderness trail,
you may find yourself feeling refreshed and
reinvigorated both by a sense of physical
well being and by the natural scene around
you. Thus, exercise enhances your feelings
of self esteem and mastery as well as your
connection to yourself and something
beyond yourself.
kt ni vi chnh mnh, vi nhng ngi khc,
v vi thin nhin trong nhng cch su sc v
trc tip. Cng nh vic bn i qua mt cng
vin, chu k trn ng i xe p, i b trong
mt khu vc t nhin, hoc trt nc xuyn
trn mt ng mn hoang d, bn c th tm
cho mnh cm gic lm mi v hi sinh c hai
bi mt cm gic hnh phc v bi cnh sc
thin nhin xung quanh bn. V vy, tp th dc
gip tng cng cm xc ca bn v lng t
trng v lm ch cng nh kt ni ca bn vi
chnh mnh v mt ci g vt trn chnh
mnh.

NGUYN TC HOT NG TH CHT

V THC HIN
GUIDELINES FOR PHYSICAL
ACTIVITY AND EXERCISE Nhiu t chc y t hng u xut bn hng
dn cc hot ng v tp th dc nhm t
Many leading health organizations publish
c mt lot cc mc tiu v sc khe.
physical activity and exercise guidelines
aimed at achieving a variety of health goals.
A widely accepted set of guidelines aimed at
promoting and maintaining health and
preventing chronic diseases and premature
mortality was updated and issued jointly by
the American College of sports Medicine
(ACSM) and the American Heart
Association (AHA) in 2007. The report
recommends a minimum of 30 minutes of
moderate intensity aerobic (endurance)
activity 5 days per week or 20 minutes of
vigorous intensity aerobic activity 3 days a
week for all healthy adults aged 18 or 65.
Moderate intensity activity is defined as
activity that noticeably accelerates the heart
rate; an example is a brisk walk. Vigorous
 6

intensity activity causes rapid breathing and

a substantial increase in heart rate, as
exemplified by jogging. The recommended
activity is in addition to the light activities
associated with daily living.

Combinations of moderate intensity activity

and vigorous intensity activity may be used
to meet the recommendation. For example,
you may walk briskly on a flat surface for
30 minutes 2 days a week and jog for 20
minutes 2 days a week. You can accumulate
your 30minutes per day in shorter bouts of
at least 10 minutes. These are minimum
recommendations; exercise levels beyond
the minimum can confer addational health
benefits, such as the prevention of unwanted
weight gain. In general, people with
disabilities should follow the same
recommendations as people without
disabilities. The ACSM/AHA guidelines
also include recommendations for
improving mushcular strength and
endurance; we descride these
recommentations later in the chapter.

If you want to combine moderate and

vigorous intensity exercise to meet the
recommendations, you can estimate your
energy expenditure during exercise using a
measure called a MET (metabobolic
equivalent). One MET represents a persons
energy expenditure while sitting quietly.
Activities with intensities of less than 3-4
METs are considered low intensify;
activities with intensities of 3-6 METs are
considered moderate intensity; and activites
 7

with intensities above 6 are considered

vigorous intensity. Examples of serveral
common physical activities classified as
light, moderate, and vigorous intensity and
their METs are shown in Table 8.1.

To apply this concept, lets assume you want

to walk at 3 miles per hour for 30 minutes
on a flat surface 5 days a week to meet the
minimum aerobic recommendation for
health. You can determine the MET minutes
of this activity as follow:

3.3 30 5 = 495 accumulated MET

minutes

If you chose to jog at miles per hour (8

METs) for 20 minutes 3 days a week, your
accumulated MET minutes would be 480 (8
20 3 = 480). If you chose to walk for 30
minutes 2 days a week and jog 20 minutes 2
days a week, your combination activity
MET minutes would be 518 (3.3 30 2 =
198 plus 8 20 2 = 320).

Using MET minutes for various activities

allows you to combine moderate and
vigorous intensity activities to meet or
exceed the minimum goal for physical
activity. The minimum goal when
combining moderate and vigorous activities
is in the range of 450 to 750 MET minutes
per week. This recommendation is based on
the MET moderate activity range of 3 to 5
for 150 minutes a week (3 150 =450, 5
150 = 750). If you are just beginning a
physical activity program to meet this
aerobic goal, start on the lower end of the
 8

MET minute range.

Components of Health Related Fitness

Fitness training programs can improve each

of the components of health related fitness
cardiorespiratory fitness, musculoskeletal
fitness (muscular strength, muscular
endurance, and flexibility), and body
composition.

The key to fitness training is the bodys

ability to adapt to increasing demands by
becoming more fit that is, as a general rule,
the mor you exercise, fitter you become.
The amount of exercise, called overload, is
significant, however. If you exercise too
little, your fitness level wont improve. If
you exercise too much, you may be
susceptible to injury. When you are
designing an exercise program, you need to
think about different dimensions of your
exercise sessions that affect overload:
frequency ( number of sessions per week),
intensity (level of difficulty of each exercise
session), time (duration of each exercise
session). You can remember these
dimensions with the acronym FITT.

CARDIORESPIRATORY FITNESS

Cardiorespiratory fitness is the ability of

the heart and lungs to efficiently deliver
oxygen and nutrients to the bodys muscles
and cells via the blood stream. This should
be at the center of any fitness program. It is
developed by activities that use the large
TH DC TIM MCH
Th dc tim mch l kh nng ca tim v phi
cung cp c hiu qu xi v cht dinh dng
cho c bp v cc t bo ca c th thng qua
ng mu. Bt c lp hc th dc no cng
 9

muscles of the body in continuous cn phi t trng tm vo phn ny. Cc hot

movement, such as jogging, running, ng cn n s vn ng ca cc nhm c ln
cycling, swimming, cross-country skiing, c th di chuyn lin tc nh i b, chy b,
and aerobic dance. p xe, bi li, trt tuyt nng thn v th
dc nhp thm m cng u nhm ci thin sc
Cardiorespiratory Training
khe tim mch
Benefits of Cardiorespiratory training are an
Tp luyn tim mch
increase in the oxygen-carrying capacity of
the blood, improved extraction of oxygen Li ch ca vic tp luyn tim mch l nhm
from the bloodstream by muscle cells, an gia tng kh nng vn chuyn oxy ca mu, ci
increase in the amount of blood the heart thin trao i oxy trong mu bi cc t bo c
pumps with each heartbeat and increased the bp, tng lng mu t tim vi tng nhp tim
speed of recovery back to a resting level v gia tng tc khi phc tr li qu trnh
after exercise. Cardiorespiratory training ngh ngi sau khi tp th dc..
improves muscle and liver functioning and
Tp luyn tim mch ci thin chc nng ca c
decreases resting heart rate, resting blood
gan v c bp, v gim nhp tim ngh ngi,
pressure, and heart rate of a fit person
huyt p lc ngh ngi v nhp tim ca mt
ranges fro 55 to 65 beats per minute. A
ngi bnh thng t khong 55-65 nhp mi
person who is not fit has to work 20-30
pht. Mt ngi khng bnh thng phi lm
percent harder just to meet the minimal
vic nhiu hn 20-30 phn trm ch p ng
energy needs for everyday activities.
nhu cu nng lng ti thiu cho cc hot ng
How do you go about developing a hng ngy.
Cardiorespiratory training program to
Lm th no c th thit k mt lch trnh
improve your level of fitness? Start by using
rn luyn tim mch nhm nng cao trnh v
the FITT acronym (frequency, intensity,
th dc ca mnh? Hy bt u bng s dng
time and type of activity).
cc t vit tt FITT (tn s, cng , thi gian
v loi hnh hot ng).

Frequency: In general, you must exercise at

least twice a week to experience
improvements in Cardiorespiratory
functioning. The ideal frequency for training
is three times per week. Interestingly,
several studies have suggested that running
four of five times per week provides either
no greater benefits or only slightly greater
Tn s: Ni chung l bn phi tp luyn t nht
2 ln mt tun nhn bit r c s tin b
trong chc nng tim mch. Tn s l tng cho
tp luyn l 3 ln mi tun. iu th v l,
nhiu nghin cu cho thy rng khi chy b
 10

benefits than running three times per week. 4 hoc 5 ln mi tun cng khng tt hn, hoc
Exercising five or six times a week is ch tt hn mt cht so vi khi chy b 3 ln
appropriate if weight control is a primary mt tun. Tp luyn 5 hoc 6 ln mt tun l
concern. hp l nu nh bn thc s mun iu chnh
cn nng ca mnh
Intensity: A certain level of vigor in
exercise is necessary to condition the
Cardiorespiratory system, but finding the
Cng : Tp luyn cng mnh mt
right level of intensity can be tricky. The in-
mc nht nh rt cn thit i vi h thng
between point at which you are stressing
tim mch, nhng tm ra mc ph hp th li
your Cardiorespiratory system for optimal
rt kh khn. im gia m bn ang nhn
benefit but not overdoing it is called the
mnh h thng tim mch ca bn cho li ch ti
target heart rate (THR) zone. The most
u nhng khng qu trn c gi l vng
accurate way to calculate your THR, the
nhp tim mc tiu (THR). Cch chnh xc nht
heart rate reserve method, is shown in the
o vng nhp tim mc tiu ca bn l dng
box Calculating Your Target Heart Rate
phng php d tr tn s tim c th hin
Zone Using the Heart Rate Reserve
trong phn s dng phng php d tr tn s
Method. The ACSM recommends that
tim o vng nhp tim mc tiu . Trng i
people set their THR at 55-90 percent of
hc y hc th thao ca M cng khuyn co
their MHR that is, that they exercise at 55
rng nhiu ngi nhp tim mc 55-90%
percent to 90 percent of their maximum
nhp tim ti a ca h, c ngha l h luyn tp
heart rate.
t 55% n 90% nhp tim ti a ca h
Another way to determine your target heart
rate is using the maximum heart rate
formula. The formula is 220 (MHR) minus Mt cch khc nhm xc nh nhp tim mc
your age times your desired intensity. For tiu ca bn l s dng cng thc nhp tim ti
example, if you are 20 and want to work a. Cng thc l s dng 220 (nhp tim ti
out at 60-80 percent intensity, you would a) tr i tui ca bn. Gi s nu bn 20 tui
subtract 20 from 220 and multiply by 0.60 v bn mun tp luyn vi 60-80% cng ,
and 0.80. your target heart rate zone would bn s phi ly 200 tr i 20 v nhn vi 0.60
be 120 to 60.The Harvard Health Studies v 0.80, v vng nhp tim mc tiu ca bn s
recommend a more precise maximum heart t 120 cho n 60. Cc nghin cu v sc khe
rate formula: 208 minus ( 0.7 x age in years) t Harvard ngh mt cng thc nhp tim
times intensity. ti a chnh xc hn, l ly 208 t i (0,7 x
tui ca bn tnh theo nm) ln cng .
Time: Generally, exercise sessions should
last from 15 to 60 minutes; 30 minutes is a
 11

good average to aim for. Duration and

intensity of exercise have an inverse relation
Thi gian: Thng thng, cc bui tp nn ko
with each other, so that a shorter, higher
di 15-60 pht; 30 pht l trung bnh cho cc
intensity session can give your
bui tp. Thi gian v cng tp th dc c
Cardiorespiratory system the same workout
mt mi quan h tri ngc nhau, v vy m
as a longer, lower intensity session, all other
mt phin tp cng cao hay thp hn c
things being equal. For example, you can
th cung cp cho h thng tim mch ca bn
achieve significant Cardiorespiratory
tp luyn ging nh mt phin cng thp
improvements by exercising from 5 to 10
hay cao hn, cn tt c nhng th khc vn nh
minutes at a 90 percent THR intensity level.
nhau. V d, bn c th t c nhng ci
This practice, however, is not advisable for
thin tim mch ng k bng cch thc hin 5-
older adults or sedentary people. It is used
10 pht 90 phn trm cng nhp tim mc
primarily by those interested in elite athletic
tiu. Bi luyn tp ny, tuy nhin, khng c
competition.
khuyn khch cho nhng ngi ln tui hoc
Type of Activity: There are two types of nhng ngi t vn ng. Ch phn ln nhng
aerobic exercise: exercises that require ngi thch tham gia cc cuc thi th thao mi
sustanined intensity with little variability in c th tp nhng bi tp ging nh bi tp ny.
heart rate response, such as running and
Cc loi hot ng: C 2 loi th dc nhp
rowing, and exercise that invole stop and
iu: bi tp i hi phi duy tr cng t
go activities and do not maintain continous
bin i trong phn ng nhp tim, chng hn
exercise intensity, such as basketball, soccer,
nh chy v cho thuyn, v tp th dc c lin
and tennis. Stop and go activities usually
quan n cc hot ng "dng li v i" v
have to be done for a longer period of time
khng duy tr cng tp th dc lin tc,
than do sustained intensity activities before
chng hn nh bng r, bng , v qun vt.
they confer Cardiorespiratory benefits. Both
Cc hot ng dng li v i thng c
types of activity can be part of a
thc hin trong mt khon thi gian di hn so
Cardiorespiratory training program.
vi cc hot ng vi cng ko di trc
Training Progression: To receive the khi mang li li ch v tim mch. C 2 hot
maximum benefit from exercise, you need ng trn u l mt phn ca chng trnh rn
to adjust your level of activity by altering luyn tim mch
duration an intensity every so often. As a
Tin o to: Nhm ti u ha li ch t
general rule, it takes people between the
vic tp luyn, bn cn phi iu chnh mc
ages of 20 and 29 2 weeks to adapt to a
ca bn hot ng ca bng cch thng xuyn
cardiorespiratory activity workload. Older
phi thay i thi gian tp luyn ca mi cng
people need to add 10 percent to adaptation
. Theo nguyn tc chung, nhng ngi t 20
 12

time for each decade after age 30. A 20 year
old, for example, can expect to adjust
activity workload every 3 weeks. A 70 year
old would adjust workload about every 3
weeks (40 percent longer is about 6 days).
After you have attained a satisfactory level
of cardiorespiratory fitness and are no
longer interested in increasing your
conditioning workload, you can maintain
your fitness level by continuing the same
level of workout.
Developing Your Own Program:
n 29 phi mt ngi 2 tun thch ng vi
khi lng luyn tp ca tim mch . Ngi ln
tui cn tng thm 10 phn trm thi gian
thch ng sau mi thp nin k t tui 30. V d
nh mt ngi 20 tui, mong mun iu chnh
hot khi lng tp ca minh sau mi 3 tun.
Mt ngi 70 tui s iu chnh khi lng tp
luyn ca mnh sau khong 3 tun (di hn 40
phn trm bng khong 6 ngy). Sau khi bn c
mt mc tp ph hp tp th dc tim
mch v bn khng cn quan tm n vic tng
khi lng tp ca mnh na, bn c th duy tr
mc tp ny bng cch tip tc cng mt
mc tp luyn.

To develop your own regular Thit k mt lch trnh tp ring cho bn

cardiorespiratory training program, start out thn:
slowly to avoid injury and gradually build
Nu bn mun thit k mt lch trnh ca ring
up your endurance. If you have any known
mnh v tp luyn thng xuyn cho tim mch,
medical conditions, or if you have been
hy bt u t t trnh chn thng v ci
sedentary and are over the age of 40, see
thin dn dn bn ca bn. Nu tnh trng
your physician for a checkup before starting.
sc khe ca bn tng c vn , hay nu
To ensure that you will stick with your
bn l ngi t i li hoc trn 40 tui, hy
program, select activities that you enjoy and
n khm bc s trc khi bn bt u tp
that are compatible with the constraints of
luyn. Hy la chn nhng bi tp m bn
your schedule, budget, and lifestyle.
thch hoc nhng th ph hp vi lch trnh,
Whether you choose running, swimming,
ngn sch v li sng ca mnh
cycling, a team sport, or another aerobic
activity, try to build sessions of at least 30
Cho d bn c chn chy b, bi li, p xe,
minutes duration into your schedule three tham gia mt nhm th thao hay mt hot ng
times a week. If you make these sessions th dc khc, hy c gng tp t nht 30 pht
part of your life, they can be the foundation
mi ln v 3 ln mi tun. Nu bn c th lm
of a lasting fitness program. cho nhng ln luyn tp ny nh l mt phn
ca cuc sng hng ngy, chng c th s l
MUSCULARS STRENGTH AND
nn tng ca mt lch trnh tp luyn lu di.
ENDURANCE

Health related fitness also includes muscular

 13

strength and muscular endurance. Benefits

of improved muscular fitness are increased
lean body mass, which helps prevent
obesity; increased bone mineral density,
which prevents osteoporosis; improved
glucose metabolism and insulin sensitivity,
which prevents diabetes; and decreased
anxiety and depression, which improves
quality of life. Muscular fitness improves
posture, prevents or reduces low back pain,
enables you to perform the tasks of daily
living with greater ease, and helps you to
look and feel better.

Muscular fitness has two main components:

muscular strength and muscular endurance.
Muscular trength is the capacity of a muscle
to exert force against resistance. It is
primarily dependent on how much muscle
mass you have. Your muscular strength is
measured by how much you can lift, push,
or pull in a single all out effort. Muscular
endurance is the capacity of a muscle to
exert force repeatedly over a period of time,
or to apply and sustain strength for a period
lasting from a few seconds to a few minutes.

Strength Training Muscular strength and

endurance are developed by strength
training, also known as weight training or
resistance training. This is a type of exercise
in which the muscles exert force against
resistance, such as free weights (dumbbells,
barbells) or exercise resistance machines.

Intensity And Duration: The Strength

Endurance Continuum
 14

The same exercise develop both strength

and endurance, but their intensity and
duration vary. To develop strength, you need
to exercise at a higher intensity (greater
resistancce or more weight) for a shorter
duration; to develop endurance, you need to
exercise at lower intensity for a longer
duration. Duration is measured in terms of
repetitions the number of times you perform
the exercise (for exampe, lift a barbell). If
you lift a heavy weight a few times (for
example, 1 to 5 repetitions), you are
developing strength. If you lift a lighter
weight more times( for example, 20
repetitions), you are developing endurance.

Frequency and Type of Activity Two to

three sesistance training sessions a week are
sufficient for building muscle strength and
endurance. The primary muscle group
targeted in resistance training are the
deltoids (shoulders), pectorals (chest),
triceps (back of upper arms), biceps (front
of upper arms), quadriceps (front of thighs),
hamstrings (back of thighs), gluteus
maximum (buttocks), and abdomen. Other
areas to exercise are the upper back, the
lower back, and the calves. Whether you
choose free weights or weight machines, try
to exercise every muscle group during your
strength training sessions.

When you participate in one activity or sport

to improve your performance in another, or
when you use several different types of
training for a specific fitness goal, you are
cross training. For example, you might lift
 15

weights, run, and cycle on different days of

the week. Two key advantages of cross
training are that you avoid the boredom of
participating in the same exercise every day
and you reduce the risk of overuse injuries.

Breathing and Safety Oxygen flow is vital

for preventing muscle fatigue and injury
during resistance training. Inhale when your
muscles are relaxed and exhale when you
initiate the lifting or push off action. Never
hold your breath while performing
resistance exercises.

Gender Differences in Muscle

Development The amount of muscle that
can be developed in the body differs by
gender. Muscle mass growth is influenced
by the male sex hormone testosterone, and
althought women do produce this hormone,
they do so at levels that are only about 10
percent of the levels seen in men. Women
can increase muscle mass through strength
training programs, but the increase will be
less than that achieved by men.

There is also a wide range of individual

variability in both men and women.
Regardless of gender, some people can
make significantly more improvements than
others can. Body type (somatotype) plays a
role in some of these differences. People
with a mesomorphic body type (stocky,
muscular) gain muscle more easily than
those with an ectomorphic body type (tall,
thin) or endomorphic body type (short, fat).
Both men and women with mesomorphic
bodies have higher levels of testosterone,
 16

and thus a greater ability to build muscle,

than do those with the other two body types.

Training for Muscular Power In addition

to strength training, there are many other
ways of developinng the physical
capabilities of the body. The amount of
work that can be performed in a given
period of time is known as muscular
power. Power is determined by the amount
and quality of muscle; it requires great
strength and the ability to produce that
strength quickly. You can train for muscular
power by performing any exercise faster.

One type of exercise program developed

specifically for muscular power is
plyometrics, a program that trains muscles
to reach maximum force in the shortest
possible time. A muscle that is stretched
before contracting will contract more
forcefully and rapidly. You can experience
this effect by crouching and immediately
jumping. You can jump higher than if you
initiate the movement from a crouched
position.

Core-Strength Training Another type of

training is core-strength training, also
called functional strength training, which
conditions the body torso from the neck to
the lower back. The objectives of core-
strength training are to lengthen the spine,
develop balance, reduce the waistline,
prevent back injury, and sculpt the body
without bulking it up. Scientific evidence in
support of these claims is sparse. Exercise
experts, however, argue that training
 17

programs increase muscle mass, and

metabolic expenditure provides health
benefits.

Probably the most popular core-body

training program being taught in health
clubs today is Pilates (pi-lah-teez), an
exercise system developed in the 1920s by
physical trainer Joseph Pilates. The exercise,
performed on special apparatus, are based
on the premise that the bodys
powerhouse is in the torso, particularly
the abdomen. Exercises are taught by
trained instructors and are tailored to the
individual.

Many other core-body training programs are

currently popular. Remember to use your
critical thinking skills when investigating
any commercial product, whether an
exercise system, a particular type of
equipment, or a health club.

Gaining Weight and Muscle Mass Safely

When people want to gain weight it is
usually to improve appearance, health, or
performance. Gaining weight simply by
eating more is not a productive strategy,
because the weight gain will be nearly all
fat. The goal is to increase muscle tissue
with little or no increase in body fat stores.
The healthy way to attain such a gain is
through physical activity, particularly
strength training, combined with a high-
calorie diet. Some people, especially
athletes, attempt to gain muscle tissue by
using drugs, dietary supplements, or protein
supplements. Most of these substances are
 18

expensive and ineffective; some ared

dangerous, and some are illegal.

Drugs and Dietary Supplements People

who use performance-enhancing drugs and
dietary supplements may enhance their
athletic performance by building bigger
muscles, but they also may be heading for
health problems that can shorten their lives.
Unfortunately, any discussion of the risks
and benefits of these substances is clouded
by a lack of scientific data. Scientists often
dont know who is using them, what the
effects of different does are, how long they
can be taken before causing side effects, or
what happens when they are taken with
other drugs. An overview of some of the
major performance-enhancing drugs and
dietary supplements, along with their
possible benefits and side effects, is shown
in Table 8.2.

Protein Supplements The sports and fitness

industry is experiencing a boom in protein
supplemnets. The protein in these products
is from natural protein sources, such as
purified amino acids, are often added.
Commercial protein supplements are
expensive and do not carry all the nutrients
of natural fuels. They can serve as a
convenient adjunct to a balanced diet for
people who are too busy to obtain enough
protein in their diet, but most Americans,
including athletes, get more than enough
protein their diets.

Training Programs for Weight Gain The

best way to gain muscle tissue, as noted
 19

earlier, is through a weight training program

combined with a high-calorie diet. Gianing a
prond of muscle and fat requires consuming
about 3,000 extra calories. To build muscle,
you need to consume 700-1,000 calories a
day above energy needs or take in sufficient
calories to support both the added activity
energy requirements and the formation of
new muscle. A gain of a half pound to a
pound a week is a reasonable goal. Your
primary exercise activity to gain muscle
should be weight training.

Developing a Strength Training Program

Besides their recommendations for aerobic
exercise, the ACSM and AHA also issue
guidelines for a strength training program.
They recommend doing strength training 2
to 3 nonconsecutive days a week,
performing 8 to 10 exercise ( working all
the major muscle groups), and using
sufficient resistance to fatigue the muscles.
Do one or more sets of 8 to 12 repetitions
for each exercise. When you can do three
sest of 12 repetitions, increase the weight.

Strength training can be a safe and effective

form of exercise if appropriate guidelines
are followed:

Warm up by gently stretching, jogging, or

lifting light weights.

Do not hold your breath or hyperventilate.

As you are lifting, breathe rhythmically.

To protect your back, hold weights close to

your body. Do not arch your back. Weight
 20

belts may prevent arching.

When using resistance training machines,

always check to make sure the pins holding
weights are in place. When using free
weights, make sure collars are tight.

Lift weights with a slow, steady cadence

through a full range of motion. Do not jerk
the weight to complete a repetition.

Always use a spotter when working out with

free weights.

Allow at least 48 hours between training

sessions if you will be exercising the same
muscle groups.

If you join a health or fitness center, it will

probably offer an orientation session to
introduce you to the equipment, programs,
and staff. These facilities usually employ
fitness professionals who are certified and
work as personal trainers. Many personal
trainers work independently as well.
Personal trainers can help you assess your
current fitness, set realistic goal, and
develop a safe and effective strength
training program.

FLEXIBILITY

Another important component of

musculoskeletal fitness is flexibility, the
ability of joints to move through their full
range of motion. Good flexibility helps you
maintain posture and balance, makes
movement easier and more fluid, and lowers
your risk of injury. It is key factor in
 21

preventing low back pain and injury.

Flexibility is affected by factors that you

cannot change, such as genetic endowment,
gender, and age, and by factors that you can
change, such as physical activity patterns. A
common misconception is that flexibility
declines steadily once a person reaches
adulthood. Flexibility does seem to be
highest in the teenage years, and aging is
accompanied by a shortening of tendons and
an increased rigidity in muscles and joints.
However, there is also strong evidence that
much of the loss of flexibility that results
from aging can be reduced by stretching
programs.

Types of Stretching Programs Medical and

fitness experts agree that stretching the
muscles attached to the joints is the single
most important part of an exercise program
designed to promote flexibility, reduce
muscle tension, and prevent injuries.
However, stretching done incorrectly can
cause more harm than good. Thus,
understanding the right stretching
techniques and progressing gradually are
keys to a successful program.

In passive stretching, a partner applies

pressure to your muscles, typically
producing a stretch beyond what you can do
on your own. If you can totally relax your
muscle fibers, the use of pressure by another
person can help prevent the problem of
partial contraction of muscle fibers. Passive
 22

stretching is often used by physical

therapists. There is a danger, however, of
forcing a stretch beyond the point of normal
relaxation of the muscles and tendons,
causing tearing and injury. For this reason,
passive stretching should be limited to
supervised medical situations and persons
who cannot move by themselves.

In static stretching, you stretch until you

feel tightness in the muscle and then hold
that position for a set period of time without
bouncing or forcing movement. After you
have held the stretch for 30 to 60 seconds,
the muscle tension will seem to decrease,
and you can stretch farther without pain.
Static stretching lengthens the muscle and
surrounding tissue, reducing the risk of
injury. Static stretching is the kind of
stretching done in hatha yoga and is the type
recommended for general fitness purposes.

In ballistic stretching, the muscle is

stretched in a series of bouncing movements
designed to increase the range of motion. As
you bounce, receptors in the muscles, called
muscle spindles, are stretched. Ballistic
stretching is used by experienced athletes,
but because it can increase vulnerability to
muscle pulls and tears, it is not
recommended for most people.

Proprioceptive neuromuscular facilitation

(PNF) is a therapeutic exercise that causes a
stretch reflex in muscles. It is used primarily
in the rehabilitation of injured muscles.

Developing Your Own Flexibility

 23

Program The ACSM recommends that

stretching exercise be done for all the major
joints, including the neck, shoulders, upper
back and trunk, hips, knees, and ankles.
Stretching should be done a minimum of 2
to 3 days a week and ideally 5 to 7 days a
week. Stretch to a point of mild discomfort
(not pain) and hold the stretch for 15 to 30
seconds. Do two to four repetitions of each
stretch.

Stretching can be part of your warm-up for

your cardiorespiratory or resistance training
program as long as these stretches are
gentle, slow, and steady. To prevent injury,
warm up first with 5 to 10 minutes of brisk
walking, marching in place, or calisthenics.
This warm-up will increase your heart rate,
raise your core body temperature, and
lubricate your joints. You will experience
the greatest improvement in flexibility,
however, if you do your stretching exercise
after your other exercise, when your
muscles are warm and less likely to be
injured by stretching.