General Principles

of Exercise for
Health and Fitness
2
LEARNING OUTCOMES
1 List and describe the guiding
principles of exercise training
designed to improve physical
fitness.
2 Outline the steps required to
design your personal exercise
program. Include the key
elements of your exercise
prescription (goals, warm-up,
cool-down, type of exercise,
and its frequency, intensity,
and duration).
3 Explain how much exercise
is required to achieve health
benefits.
4 List the four major barriers to
physical activity and describe
strategies that can be used to
overcome each barrier.

37
 do it! LABS

laboratory 2.1 Complete Lab 2.1 online in the study

area of Mastering Health.

Scan to view the exercise

demonstration videos.

Name __________________________________________________________________________ Date ____________

Warming Up
Use the following activities to warm up your body for aerobic activities such as jogging, walking, or cycling.
Perform the stretching exercises slowly, holding each stretch for 20–30 seconds. Do not bounce or jerk the
­muscle. Do each stretch at least once and up to three times.

CARDIOVASCULAR WARM-UP
Walk briskly or jog slowly for 5 minutes.

STRETCHES
Calf Stretch for Gastrocnemius and Soleus
Stand with your right foot about 1–2 feet in front of your left foot, with both
feet pointing forward. Keeping your left leg straight, lunge forward by
bending your right knee and pushing your left heel backward. Hold this
position. Then pull your left foot in slightly and bend your left knee. Shift
your weight to your left leg and hold. Repeat this entire sequence with
the left leg forward.

Sitting Toe Touch for Hamstrings

Sit on the ground with your right leg straight and your left leg tucked
close to your body. Reach toward your outstretched right foot as far as
possible with both hands. Repeat with the left leg.

Step Stretch for Quadriceps and Hip

Step forward and bend your front knee about 90 degrees, keeping your
knee directly above your ankle. Lift and stretch the opposite leg back-
ward so that it is parallel to the floor. Rotate your hips forward and slightly
down to stretch. Your arms can be at your sides or resting on top of your
forward thigh. Repeat on the other side.

Leg Hug for the Hip and Back Extensors

Lie flat on your back with both legs straight. Bending your knees, bring
your legs up to your torso, and grasp both legs behind the thighs. Pull
both legs in to your chest and hold.

Side Stretch for the Torso

Stand with feet shoulder-width apart, knees slightly bent, and pelvis tucked
under. Raise one arm over your head, and bend sideways from the waist
toward your lowered arm. Support your torso by placing the hand of your
resting arm on your hip or thigh for support. Repeat on the other side.
You can also repeat these same exercises after a workout to cool down.
1. Did you notice an increase in heart rate during the cardiovascular warm-up? _____________________________
2. In which stretch did you feel the most tightness? __________________________________________________________
3. Do you think the sample warm-up is adequate for the activities you plan to do as part of your exercise
program? If not, what exercises would you add?
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________

51
 do it! LABS

laboratory 2.2 Complete Lab 2.2 online in the study

area of Mastering Health.

Name __________________________________________________________________________ Date ____________

Which Physical Activities Work Best for You?

As you design your personal fitness program, think about the activities you currently enjoy most and least and
about new activities you would like to try. Which can you incorporate into your program?
Answer the following questions in the spaces provided.

1. List the fitness/wellness activities in which you have participated or are currently participating.

___________________________________________________________________________________________________

2. Which of these activities did you enjoy the most? Why?

___________________________________________________________________________________________________

3. What are some new activities you might enjoy? (See the list at the end of the lab for additional options.)

___________________________________________________________________________________________________

___________________________________________________________________________________________________

4. What components of physical fitness do you think these activities affect? For instance, jogging improves
cardiovascular fitness, whereas weight lifting increases muscular strength.

___________________________________________________________________________________________________

___________________________________________________________________________________________________

5. What areas of physical fitness would you like to improve? Develop a list of exercise activities that will
improve each area of physical fitness that you want to target.

___________________________________________________________________________________________________

___________________________________________________________________________________________________

EXAMPLES OF EXERCISE AND PHYSICAL ACTIVITY

• Walking or jogging on a treadmill
• Walking or cycling to work
• Cycling on an upright or recumbent exercise bike
• Walking, jogging, or cycling outdoors
• Zumba®, kickboxing class, or martial arts
• Weight or resistance training
• Yoga
• Pilates
• Hiking
• Rock climbing
• Elliptical trainer
• Sport activities (e.g., soccer, basketball, tennis, racquetball)

52
 do it! LABS

laboratory 2.3 Complete Lab 2.3 online in the study

area of Mastering Health.

Name __________________________________________________________________________ Date ____________

Using a Fitness Tracker to Count Your Steps

One way to determine your level of daily physical activity is to use a fitness
tracker to measure the number of steps you take in a day. As introduced
earlier in this chapter, a fitness tracker is a small portable device that con-
tains a sensor and, often, software applications to estimate the distance
walked and the number of calories expended. The accuracy of these fitness
trackers can vary from device to device, but many of these monitors are
reasonably accurate.
Experts currently recommend 10,000 steps per day to reach a level of
physical activity that is considered to be an active lifestyle with positive
health benefits. Do you think you meet this goal?
A fitness tracker worn on the wrist.

DIRECTIONS:
Wear a pedometer for a day and note your number of steps. Write in the total number below. Then set a goal for
the number of steps you want to take per day, and list some strategies for incorporating more steps into your day.
Track the number of steps you take every day for the next 2 weeks, and note your progress toward your goal.

Goal number of steps/day: ________________ Number of steps for day 8: __________________

Number of steps for day 1: _________________
Number of steps for day 2: _________________
Number of steps for day 3: _________________
Number of steps for day 4: _________________
Number of steps for day 5: _________________
Number of steps for day 6: _________________
Number of steps for day 7: _________________
Number of steps for day 9: __________________
Number of steps for day 10: _________________
Number of steps for day 11: _________________
Number of steps for day 12: _________________
Number of steps for day 13: _________________
Number of steps for day 14: _________________

ANALYSIS:
1. Did you meet your goal for number of daily steps on most days? Yes/No

2. Are you walking at least the recommended 10,000 steps per day? Yes/No

3. If not, think about how you can incorporate more steps into your daily routine. List below four ways to
increase the amount of walking you do daily:

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

_________________________________________________________________________________________________________

53
 do it! LABS

laboratory 2.4 Complete Lab 2.4 online in the study

area of Mastering Health.

Name __________________________________________________________________________ Date ____________

Identifying Barriers to Physical Activity

This lab will assist you in identifying the major barriers that prevent you from participating in regular physical
activity and exercise. Listed below are the primary reasons why most people do not engage in regular physical
activity and exercise. Please read each statement and select the number in the answer box that best applies
to you. At the end of this exercise, add up the total number of points in each of the four major categories of
­barriers to physical activity.

BARRIER CATEGORY 1 Lack of Time

How likely are you to say this? Unlikely Likely Very likely
My day is too busy for exercise. I cannot find the 0 1 2
time to include regular physical activity.
Physical activity takes too much time away from 0 1 3
work and my family commitments.
My periods of free time during the day are too 0 1 3
short to exercise.

BARRIER CATEGORY 2 Social and Environmental Influences

How likely are you to say this? Unlikely Likely Very likely
None of my friends or family members are 0 1 2
interested or involved in physical activity.
I am embarrassed to exercise in front of other 0 1 3
people.
My school or place of work does not provide an 0 1 3
environment that permits exercising.

BARRIER CATEGORY 3 Lack of Resources

How likely are you to say this? Unlikely Likely Very likely
I do not have access to walking/jogging trails, 0 1 2
swimming pools, or bike paths.
It is too expensive to join a health club or 0 1 3
purchase exercise equipment.
My school or place of work does not provide 0 1 3
shower facilities or an exercise facility.

BARRIER CATEGORY 4 Lack of Motivation

How likely are you to say this? Unlikely Likely Very likely
I have been considering exercise but I can’t seem 0 1 2
to get started.
It is easy for me to find an excuse not to exercise. 0 1 3
I would like to exercise but I have difficulty sticking 0 1 3
to a commitment.

54
 laboratory 2.4 (continued)

SCORING AND USING YOUR RESULTS

Add up the total number of points scored in each of the four barrier categories and record your scores in the
space provided below. If you scored 2 or more points in any category, this indicates that this category repre-
sents one of your major barriers to becoming physically active.

Barrier category 1. Lack of time: Total points = __________

Barrier category 2. Social and environmental influences: Total points = __________
Barrier category 3. Lack of resources: Total points = __________
Barrier category 4. Lack of motivation: Total points = __________

PLANNING YOUR NEXT STEPS

Now that you’ve identified your major barriers to becoming physically active, your next move is to develop
strategies to remove each barrier. The chart below provides suggestions for strategies that can assist you in
eliminating barriers.
Barrier Suggestions for Overcoming Physical Activity Barriers
Lack of time Identify available time slots in your day that could be used to exercise.
Select a time during your day to replace a sedentary activity with physical activity, such as riding a bike
instead of driving.
Increase the length of your day to include a time slot for exercise.
Social and Encourage your family and friends to exercise.
environmental Identify new friends who are already physically active, and make plans to exercise with them.
influences Plan social activities that involve exercise.
Lack of resources Select activities that do not require expensive equipment—such as walking, calisthenics, or jumping rope.
Identify inexpensive exercise facilities that are available in your community (park and recreation
programs, worksite programs, etc.).
Use commonplace areas to incorporate exercise, such as the stairs in your apartment building.
Lack of motivation Write down your exercise goals and put them in a place where you see them every day.
Plan your day around a time to exercise.
Join an exercise class.
Pack a bag with your exercise clothes and place it somewhere you will see it before leaving for work or
school.

In the space provided below, list your personal physical activity barriers that were not addressed earlier in this
laboratory.

Personal barrier #1. __________________________________________________________________________________________

How will you remove this barrier? _____________________________________________________________________________

Personal barrier #2. __________________________________________________________________________________________

How will you remove this barrier? _____________________________________________________________________________

Personal barrier #3. __________________________________________________________________________________________

How will you remove this barrier? _____________________________________________________________________________

Personal barrier #4. __________________________________________________________________________________________

How will you remove this barrier? _____________________________________________________________________________

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