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Contents • vii
W e continue to offer online streaming video in this eighth edition, including over 70 videos of content
demonstrating key concepts from the book, such as assessments, procedures, tips, stretches, and exer-
cises. You can access the online video by visiting www.HumanKinetics.com/AdvancedFitnessAssessment
AndExercisePrescription. If you purchased a new print book, follow the instructions on the orange-framed
page at the front of your book. That page includes access steps and the unique key code that you’ll need the
first time you visit the Advanced Fitness Assessment and Exercise Prescription website. If you purchased an
e-book from HumanKinetics.com, follow the access instructions that were emailed to you after your purchase.
If you have purchased a used book, you can purchase access to the online video separately by following the
links at www.HumanKinetics.com/AdvancedFitnessAssessmentAndExercisePrescription.
Once at the Advanced Fitness Assessment and Exercise Prescription website, select Online Video in the
ancillary items box in the upper-left corner of the screen. You’ll then see an Online Video page with infor-
mation about the video. Select the link to open the online video web page. From the online video page, you
can select the chapter and then the desired video, numbered as they are in the text.
Following is a list of the clips in the online video.
viii
Video Contents • ix
Video 8.1 Guidelines for hydrostatic weighing Video C3.2 Shoulder pull
Video 8.2 Testing procedures for the Bod Pod Video C3.3 Triceps extension
Video 8.3 A-mode ultrasound Video D2.1 Measurement of the chest skinfold
Video 8.4 Whole-body BIA measures Video D2.2 Measurement of the subscapular
Video 8.5 Upper body BIA measures skinfold
Video 8.6 Lower body BIA measures Video D2.3 Measurement of the abdominal
Video 10.1 Shoulder flexion skinfold
Video 10.2 Knee flexion Video D2.4 Measurement of the thigh skinfold
Video 10.3 Ankle flexion Video D2.5 Measurement of the calf skinfold
Video 10.4 Inclinometer test procedures Video D4.1 Circumference measurement of the
Video 10.5 Modified sit-and-reach test waist
Video 10.6 Modified back-saver sit-and-reach test Video D4.2 Circumference measurement of the
Video 11.1 PNF stretching techniques hips
Video 12.1 Unipedal stance test Video D5.1 Bony breadth measurement of the
Video 12.2 BESS test hips
Video 12.3 Functional reach test Video D5.2 Bony breadth measurement of the
Video 12.4 Timed up-and-go test elbow
Video 12.5 Y-balance test Video F1.1 Hamstring stretch
Video C3.1 Chest push Video F1.2 Chest stretch
Preface
x
Preface • xi
eligibility requirements, inequalities exist among ited exercise certifications, established a registry of
the certifications available to exercise science pro- professionals in the United States certified by any
fessionals. Some certification programs are more of six organizations (www.usreps.org). This website
rigorous than others, having stringent eligibility is a convenient means for locating professionals by
requirements; others may or may not be accredited location, certification, or name. Registries are also
by a third-party accrediting agency like the NCCA. available for the United Kingdom (www.exercisereg-
To address the inequality among certification pro- ister.org), Europe (www.europeactive.eu/why-ereps),
grams, the NCCA formally reviews applications for and New Zealand (www.reps.org.nz).
the accreditation of certification programs. In 2004,
the International Health, Racquet, and Sportsclub
Association (IHRSA) recommended that all health
NATIONAL BOARDS
clubs belonging to their organization hire only per-
Some professional organizations in the fitness indus-
sonal fitness trainers certified by an NCCA-accred-
try believe there should be alternatives to accred-
ited organization or agency. Wagner (2014) reported
itation of certification programs by the NCCA or
results from a survey of 589 exercise physiologists
other third-party agencies. In the United States, one
and indicated that 69% of the respondents held one
such alternative was the establishment of National
certification while 28% held two or more. Neverthe-
Board examinations for fitness professionals.
less, not all exercise science and fitness certifications
Unlike the multitude of certification examinations
are equal. This leads to confusion for the consumer
developed by individual organizations and agencies,
in terms of knowing who is and who is not highly
National Boards are standardized tests to assess the
trained and qualified as an exercise professional.
knowledge, skill, and competence of professionals.
It also complicates selecting the most appropriate
Most medical and allied health professions utilize
certification for yourself. Some agencies sponsor
National Boards.
certification programs primarily for financial gain,
In 2003, the National Board of Fitness Examiners
while others certify professionals in order to promote
(NBFE) was founded as a nonprofit organization
exercise science as a profession.
with the twin purposes of defining scopes of practice
Table 1 lists some of the organizations that offer
for all fitness professionals and determining stan-
certifications accredited by the NCCA. Addition-
dards of practice for various fitness professionals,
ally, the Coalition for the Registration of Exercise
including floor instructors, group exercise instruc-
Professionals (CREP), a not-for-profit corporation
tors, personal fitness trainers, specialists in youth
composed of organizations that offer NCCA-accred-
and senior fitness, and medical exercise specialists.
Table 1 Selected Organizations Associated With National Commission for Certifying Agencies
(NCCA) and National Board of Fitness Examiners (NBFE)
NCCA affiliates NBFE affiliates
American Council on Exercise (ACE) Aerobics and Fitness Association of America (AFAA)
American College of Sports Medicine (ACSM) American Aerobic Association International/International
Sports Medicine Association (AAAI/ISMA)
Cooper Institute for Aerobics Research International Sports Sciences Association (ISSA)
National Exercise and Sports Trainers Association (NESTA) National Association for Fitness Certification (NAFC)
National Exercise Trainers Association (NETA) National Council for Certified Personal Trainers (NCCPT)
National Federation of Professional Trainers (NFPT) National Exercise and Sports Trainers Association (NESTA)
National Strength and Conditioning Association (NSCA) National Gym Association (NGA)
International Fitness Professionals Association (IFPA) National Personal Training Institute (NPTI)
National Council on Strength and Fitness (NCSF) National Strength Professionals Association (NSPA)
National Academy of Sports Medicine (NASM)
xii • Preface
The NBFE established national standards of excel- Nevada, Oregon, and the District of Columbia have
lence that certifying organizations and colleges or considered licensure for personal trainers (Eick-
universities may adopt. The written portion of the hoff-Shemek and Herbert 2008b; Herbert 2004;
National Boards for personal fitness trainers is now Thompson 2017).
offered through the NBFE (for additional informa- To promote exercise science and exercise phys-
tion, visit www.NBFE.org). The practical portion iology as a profession, the ASEP is working with
of this exam is still being developed and validated exercise professionals throughout the United States
under the supervision of the National Board of Med- to develop uniform state licensure requirements
ical Examiners (NBME). The NBME and the NBFE for exercise physiologists. Licensure would place
are engaged in preliminary discussions and planning exercise physiologists and personal trainers on a par
that will allow certification organizations to assist in with other allied health professionals (e.g., nurses,
the delivery of practical exams for personal trainers. nutritionists, physical therapists, and occupational
To be eligible to sit for the National Boards, per- therapists) who are required to have licenses to
sonal fitness trainers must successfully complete practice. Licensed fitness professionals may be more
a personal training certification program from an likely to obtain referrals from health care profession-
approved NBFE affiliate. Affiliate status is avail- als and to receive reimbursement for services from
able to qualified groups from the areas of medicine, third parties (e.g., insurance companies).
certification organizations, fitness professionals, Along with advantages, added responsibilities and
health clubs, and higher education. In the future, the disadvantages are associated with state licensure.
NBFE’s National Boards may be used by certifying Licensure may limit the scope of practice and ser-
organizations, colleges and universities, and U.S. vices that exercise professionals are currently able
state licensing programs to test the knowledge, skill, to provide to the public. For example, Louisiana
and competence of fitness professionals (American licensure law requires clinical exercise physiologists
Fitness Professionals and Associates 2004). Table to work under the direction of a licensed physician.
1 lists some of the organizations offering personal Also, the costs of licensure, continuing education
training certifications affiliated with the NBFE. for licensure, and professional liability insurance
may be more expensive compared with the cost
LICENSURE of certifications. Professionals moving from state
to state may be required to obtain another license
because each state could require different creden-
Although many practitioners in the fitness and exer-
tials for licensure (Eickhoff-Shemek and Herbert
cise science fields agree that certification ensures
2008a, 2008b).
professional competency, other professionals believe
that licensure is better suited for protecting consum-
ers and for enhancing the credibility and profession- STATUTORY
alism of exercise science and fitness professionals
(Eickhoff-Shemek and Herbert 2007). For the first
CERTIFICATION
time in the 12 yr history of the worldwide survey
Instead of licensure, some American states use
of fitness trends, licensure for fitness professionals
statutory certification for allied health profession-
broke into the top 20 trends (number 16 for 2018)
als. Statutory certification regulates what titles
(Thompson 2017). In the United States, licensure
professionals can use and the qualifications needed
is decided at the state level; therefore, requirements
to obtain these titles. Only certified professionals
may vary from state to state. Louisiana was the first
with the required credentials are allowed to use
state to pass a law requiring licensure of all clinical
the specific title (e.g., certified nutritionist). Other
exercise physiologists (Herbert 1995). Licensure of
professionals without the necessary credentials can
clinical exercise physiologists has also been consid-
still practice in the state but must use a different title.
ered in Maryland, Massachusetts, Michigan, North
This approach could be promoted by the fitness and
Carolina, Texas, and Utah (Clinical Exercise Phys-
exercise professions to prevent the use of titles, such
iology Association, 2013). Several states including
as personal trainer or exercise physiologist, by indi-
Georgia, Maryland, Massachusetts, New Jersey,
Preface • xiii
viduals having no formal education or professional certified health and fitness instructors. Certification
certifications. by reputable professional organizations upgrades the
All these approaches demonstrate the pressing quality of the typical person working in the field and
need to get a handle on certifications for exercise assures employers and their clientele that employees
professionals so we can gain control of who is have mastered the knowledge and skills needed to
practicing in our field. This will ensure the safety be competent exercise science professionals. Hence,
of exercise program participants and enable individ- the likelihood of lawsuits resulting from negligence
uals working in the fitness field to be recognized as or incompetence may be lessened. Also, certification
exercise science professionals. Until these issues are and licensure help validate exercise specialists as
resolved and a list of accredited certification agen- health professionals who are equally deserving of
cies and organizations is finalized, you should select the respect afforded to professionals in other allied
a professional certification that matches your level health professions. Individuals holding a Registered
of education and career goals. For more information Clinical Exercise Physiologist (RCEP) or Certified
about certification programs, visit the websites of Clinical Exercise Physiologist (CEP) certification
those professional certifying organizations. now have a National Provider Identifier code
Many advantages are associated with obtaining that may be used for service reimbursement from
either state licensure or certification with profes- insurance companies. For more information on this
sional organizations. You will have a better chance development, visit the website of the Clinical Exer-
of finding a job in the health and fitness field because cise Physiology Association (www.acsm-cepa.org).
many employers are now hiring only professionally
Acknowledgments
xiv
1
Chapter 1
CHAPTER
1
2 • Advanced Fitness Assessment and Exercise Prescription
2016 may be less reflective of changes in activity for improved health, and the importance of includ-
levels than in updated physical activity recommen- ing exercise and physical activity as one of the vital
dations (150 min of moderate-intensity activity or signs (i.e. heart rate, blood pressure, etc.) monitored
75 min of vigorous-intensity activity per week, or during annual visits to the doctor. For definitions of
combination thereof). The current recommendations terminology used in this chapter, see the glossary.
changed the frequency of exercise bouts from 5 days
per week (moderate-intensity) or 3 days per week
(vigorous-intensity) to weekly totals of minutes.
PHYSICAL ACTIVITY,
The prevalence of physical inactivity ranges from HEALTH, AND DISEASE:
approximately 38% in the eastern Mediterranean AN OVERVIEW
countries to a low of 14.8% in southeast Asia; by
World Bank income classification, the low- and low- Technological advances affecting nearly every facet
er-middle-income countries were more physically of life have substantially lessened work-related
active than their upper-middle- and high-income physical activity as well as the energy expenditure
counterparts (Sallis et al. 2016). In England and required for performing activities of daily living
Scotland, more than 65% of men and at least 50% like cleaning the house, washing clothes and dishes,
of women met the government’s physical activity mowing the lawn, and traveling to work. What
guidelines in 2012 (British Heart Foundation 2015a). would have once required an hour of physical work
However, only 18% of Canadian adults responding now can be accomplished in just a few seconds by
to the 2014-2015 Canadian Health Measures Survey pushing a button or setting a dial. Survey results
met the recommendation of 150 minutes of mod- from 23 low-income and 25 upper-middle-income
erate-to-vigorous intensity activity in bouts lasting countries suggest that access to modern technolog-
at least 10 minutes (Statistics Canada 2017). Thus, ical conveniences underlies an inverse relationship
as an exercise specialist, you face the challenge of between both education level and financial assets
educating and motivating your clients to incorporate with the prevalence of physical inactivity (Allen
physical activity as a regular part of their lifestyles et al. 2017). The unfortunate fact is, however, that
and to reduce the amount of time spent being seated many individuals do not engage in physical activity
(Benatti and Ried-Larsen 2015; Bergouignan et al. during their leisure time and sit too much at work
2016; Levine 2015; Same et al. 2016). and after hours.
This chapter deals with the physical activity Although the human body is designed for move-
trends, risk factors associated with chronic noncom- ment and strenuous physical activity, exercise is
municable diseases, the role of regular exercise and not part of the average person’s lifestyle. Industri-
physical activity in disease prevention and health, alization and urbanization have led to increased
physical activity guidelines and recommendations
Physical Activity, Health, and Chronic Disease • 3
sedentarism and sedentary behaviors (performing 2 diabetes, and breast and colon cancers are due to
activities of ≤1.5 METs while in a sitting or reclining physical inactivity (Lee et al. 2012). As a risk factor,
posture) (Benatti and Ried-Larsen 2015; Sedentary physical inactivity is basically equivalent to the
Behaviour Research Network 2012). One cannot combined risk of smoking and obesity. Sedentarism
expect the human body to function optimally and to has repeatedly been identified as an independent risk
remain healthy for extended periods if it is abused factor associated with an increased risk for all-cause
or is not used as intended. mortality and metabolic and heart disorders (Benatti
Physical inactivity is recognized as a major and Ried-Larsen 2015). Individuals who do not
contributor to the physical and economic burden of exercise regularly and sit too much are at greater risk
disease nationally and globally. The identification of for developing chronic noncommunicable diseases
physical inactivity as the fourth leading risk factor such as those in figure 1.1.
for mortality supports what experts noted nearly a For years, exercise scientists as well as health and
decade ago—physical inactivity may well be the fitness professionals have maintained that regular
most important public health problem in the 21st physical activity is the best defense against the devel-
century (Blair 2009). To highlight this, a global opment of many diseases, disorders, and illnesses.
action plan was developed to increase the number The importance of regular physical activity in
of people meeting the recommended weekly amount maintaining a high quality of life and in preventing
of physical activity by 10% (World Health Organi- disease and premature death received recognition as
zation 2013). The World Health Organization (2014) a national health objective in the first U.S. surgeon
reported that physical inactivity causes an estimated general’s report on physical activity and health
3.2 million deaths annually. Data from large cohort (U.S. Department of Health and Human Services
studies conducted around the world were pooled 1996). This report identified physical inactivity as a
and analyzed; resulting estimations revealed that serious nationwide health problem, provided clear-
between 6% and 10% of coronary heart disease, type cut scientific evidence linking physical activity to
Metabolic Musculoskeletal
Obesity
disorders disorders
Prostate
Lung Anxiety
Pulmonary
diseases
Emphysema Asthma
Chronic bronchitis
FIGURE 1.1 Role of physical activity and exercise in disease prevention and rehabilitation.
E7227/Gibson/F01.01/589288/mh-R2
4 • Advanced Fitness Assessment and Exercise Prescription
numerous health benefits, presented demographic The intensity of exercise is expressed as a metabolic
data describing physical activity patterns and trends equivalent of task (MET). An MET is the ratio of
in the U.S. population, and made physical activity the person’s working (exercising) metabolic rate to
recommendations for improved health. In 1995, the the resting metabolic rate, with 1 MET defined as
CDC and the American College of Sports Medicine the energy cost of sitting quietly. Moderate-intensity
(ACSM) recommended that every U.S. adult should aerobic activity (3.0-6.0 METs or 5 or 6 on a 10-point
accumulate 30 min or more of moderate-intensity perceived exertion scale) is operationally defined as
physical activity on most, preferably all, days of the activity that noticeably increases heart rate and lasts
week (Pate et al. 1995). This recommendation has more than 10 min (e.g., brisk walking at 3.0-4.0 mph
since been adopted by many international organi- [4.8-6.4 km·hr−1]). Vigorous-intensity activity (>6.0
zations. METs or 7 or 8 on a 10-point perceived exertion
Since 1995, new scientific evidence increased our scale) causes rapid breathing and increases heart
understanding of the benefits of physical activity rate substantially (e.g., jogging or running at 4.5
for improved health and quality of life. In light of mph [7.2 km·hr−1] or higher). For adults (18-65 yr)
these findings, the American Heart Association and older adults (>65 yr), the ACSM recommends a
(AHA) and the ACSM updated physical activity minimum of 150 min of moderate-intensity aerobic
recommendations for healthy adults and older adults activity per week or 75 min of vigorous-intensity
(Haskell et al. 2007; Nelson et al. 2007). These rec- aerobic exercise per week. It is also recommended
ommendations address how much and what type of that these totals be spread over the course of a week
physical activity are needed to promote health and to avoid injury). They also recommend moderate- to
reduce the risk of chronic disease in adults. Table 1.1 high-intensity (8- to 12-repetition maximum [RM]
summarizes the ACSM and AHA physical activity for adults and 10-RM to 15-RM for older adults)
recommendations for adults. resistance training for a minimum of 2 nonconsecu-
The recommended amounts of physical activity tive days per week. Balance and flexibility exercises
are in addition to routine activities of daily living are also suggested for older adults.
(ADLs) such as housework, cooking, shopping, and Table 1.2 summarizes the physical activity
walking around the home or from the parking lot. guidelines (U.S. Department of Health and Human
20 Vigorous Minimum 3
(>6.0
METS)
Older adults 30 Moderate Minimum 5 1 10-RM to 15-RM; 8-10 2 noncon- For flexibility at least 2
>65 yr (5 or 6 exercises for major secutive days/wk for at least 10
on 10 pt. muscle groups; days min each day; include
scale) Moderate intensity (5 balance exercises for
or 6 on 10 pt. scale) those at risk for falls
20 Vigorous Minimum 3 Vigorous intensity (7
(7 or 8 or 8 on 10 pt. scale)
on 10 pt.
scale)
a
Combinations of moderate and vigorous intensity may be performed to meet recommendation (e.g., jogging 20 min on 2 days and brisk walking
on 2 other days).
b
Multiple bouts of moderate-intensity activity, each lasting at least 10 min, can be accumulated to meet the minimum duration of 30 min.
Table 1.2 2008 Physical Activity Guidelines for Americans
BONE- FLEXIBILITY
STRENGTHENING AND BALANCE
AEROBIC ACTIVITIES MUSCLE-STRENGTHENING ACTIVITIES ACTIVITIES ACTIVITIES
*
Population group Duration Intensity Frequency Sets Intensity* Frequency
Children and adoles- ≥60 min Moderate Daily Moderate to high 3 days/wk 3 days/wk
cents 6-17 yr
Vigorous 3 days/wk
Adults 18-64 yr
Inactive 60-150 min/wk Light (1.1-2.9 METs) to 1 Light to moderate 1 day/wk All adults should
moderate (3.0-5.9 METs) stretch to main-
tain flexibility for
Active 150-300 min/wk Moderate (3.0-5.9 METs) ≥1 Moderate to high ≥2 days/wk
regular physical
or 8-RM to 12-RM activity (PA) and
75-150 min/wk Vigorous (≥6.0 METs) activities of daily
living (ADLs).
Highly active >300 min/wk Moderate (3.0-5.9 METs) 2 or 3 Moderate to high ≥2 days/wk
>150 min/wk Vigorous (≥6.0 METs)
Older adults ≥65 yr
Inactive 150 min/wk Light (RPE = 3 or 4) to 5 days/wk 1 Light (RPE = 3 or 4) to 2 or 3 days/ Older adults
moderate (RPE = 5 or 6) moderate (RPE = 5 or 6) wk should stretch to
maintain flexibil-
Active 150-300 min/wk Moderate (RPE = 5 or 6) ≥3 days/wk ≥1 Moderate (RPE = 5 or 6) ≥2 days/wk,
ity for regular PA
or to high (RPE = 7 or 8) nonconsec-
and ADLs.
8-RM to 12-RM utive days
≥3 days/wk
75-150 min/wk Vigorous (RPE = 7 or 8) balance
*
Intensity is expressed in METs and repetition maximums (RM) for adults; for older adults, intensity is expressed as a rating of perceived exertion (RPE; 0-10 scale) and RM.
5
6 • Advanced Fitness Assessment and Exercise Prescription
Services 2008) for children and adolescents (6-17 to become obese as young adults (Kwon et al. 2015).
yr), adults (18-64 yr), and older adults (≥65 yr). The Exercising 150 min/wk equates to expending
key message in these guidelines is that for substan- approximately 1,000 kcal·wk−1. Results from a
tial health benefits, adults should engage in aerobic meta-analysis (Sattelmair et al. 2011) indicated
exercise at least 150 min/wk at a moderate intensity that individuals meeting the 2008 physical activity
or 75 min/wk at a vigorous intensity or an equivalent guidelines decrease their risk for coronary heart
combination thereof. In addition, adults of all ages disease by 14% compared with those reporting no
should do muscle-strengthening activities at least 2 leisure-time physical activity (LTPA). Participating
days/wk. In addition to stretching to support physical in regular physical activity and exercise on a daily
activity and activities of daily living, those who are basis provides numerous preventative benefits for
at risk for falling should also perform balance exer- no fewer than 25 chronic medical conditions (War-
cises. Children should do at least 60 min of physical burton and Breden 2016) such as cardiovascular
activity every day. Most of the 60 min per day should disease, hypertension, diabetes, stroke, dementia,
be either moderate or vigorous aerobic activity and and several types of cancer. Disease risk is further
should include vigorous aerobic activities at least 3 reduced when moderate-intensity physical activity
days/wk. Part of the 60 min or more of daily physical (150-180 min/wk) is performed throughout the week
activity should be muscle-strengthening activities (at (i.e., 30 min/day on 5 days/wk) and in bouts lasting
least 3 days/wk) and bone-strengthening activities at least 10 min as opposed to in one single session
(at least 3 days/wk). (Kesäniemi et al. 2010).
The term exercise deficit disorder (EDD) has Sattelmair and colleagues (2011) reported that
been used to identify children who do not attain 300 min/wk of moderate-intensity physical activity
at least 60 min of moderate- to vigorous-intensity results in a 20% reduction in the risk for coronary
physical activity (MVPA) on a daily basis (Faigen- heart disease (CHD). Furthermore, a review of
baum and Myer 2011). Children with EDD are at studies on asymptomatic adults (19-65 yr) revealed
an increased risk for developing harmful health that 90 min of vigorous-intensity physical activity
effects in their adolescent and adult years due to accumulated throughout the week (90 min/wk) in
a physically inactive lifestyle (Stracciolini, Myer, increments of no fewer than 10 min reduces the risk
and Faigenbaum 2013). For example, results from of all-cause mortality by 30%, as well as the risk
a study that monitored children for 14 yr revealed for cardiovascular disease (CVD), hypertension,
that those who maintained their active childhood stroke, type 2 diabetes, and breast and colon cancer
MVPA levels through adolescence were less likely (Kesäniemi et al. 2010).
Physical Activity, Health, and Chronic Disease • 7
In 2009, an international consensus conference MVPA each week is better than none; doses less
was convened to review Canada’s Physical Activity than one-half of the recommended guidelines may
Guide to Healthy Active Living (Health Canada lead to notable health benefits for those with elevated
2003). The consensus panel recommended that risks for chronic conditions and premature mortality
asymptomatic Canadian adults (19-65 yr) accu- (Warburton and Breden 2016). Exceeding the min-
mulate 150 min/wk of moderate-intensity physical imum recommended MVPA dose by a factor of 5
activity or 90 min/wk of vigorous-intensity activity (i.e., 750 min/wk or ≥10,000 MVPA MET-min/mo)
as a primary prevention against cardiovascular may confer the greatest reduction in all-cause mor-
disease, stroke, hypertension, colon cancer, breast tality risk; no additional mortality-related benefit is
cancer, type 2 diabetes, and osteoporosis. They also associated with a dose 10 times higher than recom-
recommended multiple exercise sessions in a week, mended (Arem et al. 2015; Loprinzi 2015). MVPA
with each session lasting a minimum of 10 min MET-min/mo is easily computed by multiplying
(Kesäniemi et al. 2010). In addition to the aerobic the respective MET level for the specific activities
exercise, they recommended strength activities (2-4 (see appendix E.3) by the number of minutes one
days/wk) and flexibility activities (4-7 days/wk). The engages in those MVPA activities within a month.
duration of the activity depends on the intensity or Figure 1.2 illustrates the general dose-response
effort: Perform light activities (e.g., walking, video relationship between the volume of physical activity
gaming that promotes light effort, gardening, car- participation and selected health benefits (e.g., mus-
rying small children, or hairstyling) for 60 min, cular strength and aerobic fitness) that do not require
moderate activities (e.g., brisk walking, swimming, a minimal threshold intensity for improvement. The
vacuuming, moving furniture, or chopping wood) for volume of physical activity participation needed for
30 to 60 min, and vigorous activities (e.g., jogging, the same degree of relative improvement (%) varies
hockey, wheelchair basketball, felling large trees, among health benefit indicators. For example, to
or rollerblading) for 20 to 30 min. improve triglycerides from 0% to 40% requires 250
Improvements in health benefits depend on the kcal·wk−1 of physical activity compared with 1,800
volume (i.e., combination of frequency, intensity, kcal·wk−1 for the same relative improvement (0%-
and duration) of physical activity. This is known as 40%) in high-density lipoprotein (HDL; see figure
the dose-response relationship (Loprinzi 2015). 1.2). It appears that aerobic-style activities that can
Because of the dose-response relationship between be maintained for longer periods (e.g., bicycling,
physical activity and health, even a low level of dancing, jogging) are positively related to beneficial
100
Percent of potential improvement achieved
Triglycerides (TG)
80
Blood pressure
60
Body composition
40
High-density
20 lipoproteins (HDL)
0
0 500 1000 1500 2000 2500 3000
Volume of physical activity (kcal/wk)
FIGURE 1.2 Dose-response relationship for health benefits and volume of physical activity.
E7227/Gibson/F01.02/589291/mh-R1
Courtesy of N. Gledhill and V. Jamnik of York University School of Kinesiology and Health Science.
8 • Advanced Fitness Assessment and Exercise Prescription
changes in HDL (Loprinzi 2015). Jogging at a slow aerobic activity weekly, preferably performed on a
or average pace ≤3 days/wk for a total of 60 to 150 daily basis—reduces disease risk, additional physical
min/wk confers a favorable increase in heart func- activity is needed to mitigate weight gain over time
tion and a similar decrease in mortality, whereas (Moholdt et al. 2014). Levine (2015) describes how
decades-long strenuous endurance training routines standing and walking double the energy expended as
(≥12 METs) in preparation for extreme endurance compared with sitting; he also illustrates how office
competitions may actually damage the cardiovas- workers can expend approximately 1,000 kcal·day−1
cular system (Schnohr et al. 2015). Therefore, too and increase time spent being active by incorporat-
much physical activity, defined as engaging in 5 hr ing walking meetings and short activity breaks in
of structured high-intensity activity per week, may the typical business day. In 2002, the Institute of
be associated with negative health consequences or Medicine (IOM) recommended 60 min of daily mod-
overuse injuries. erate-intensity physical activity. In the IOM report,
Although no specific dose of sedentary behavior the expert panel stated that 30 min of daily physical
has been found, a direct linear relationship between activity is insufficient to maintain a healthy body
total daily time in sedentary behavior and negative weight and to fully reap its associated health benefits.
health indicators associated with metabolic syn- The IOM recommendation addresses the amount of
drome (high triglycerides, high fasting blood glu- physical activity necessary to maintain a healthy
cose, and low HDL-C) has been reported (Gennuso body weight and to prevent unhealthful weight gain
et al. 2015). Each 60 min increase in daily time spent (Brooks et al. 2004). The IOM recommendation of
being sedentary is associated with a 9% increase 60 min of daily physical activity is consistent with
in the odds of satisfying the criteria for metabolic recommendations for preventing weight gain made
syndrome (Gennuso et al. 2015). by other organizations (i.e., Health Canada, Inter-
Although the physical activity guideline—a min- national Association for the Study of Obesity, and
imum of 150 min of moderate- to vigorous-intensity World Health Organization) (Brooks et al. 2004).
The bottom line is that 150 min/wk of moder- on exercise type (aerobic vs. resistance) or intensity
ate-intensity physical activity provides substantial (lower vs. higher), the reduced time requirement
health benefits but may be insufficient to prevent for equivalent energy expenditure of high-intensity
weight gain for many individuals. It is a good initial exercise as compared with low-intensity exercise
goal and a sufficient amount of activity to move may increase exercise adherence and, hence, weight
individuals from a sedentary to low physical activ- maintenance (Bray et al. 2016).
ity level (Brooks et al. 2004). As individuals adopt The Exercise and Physical Activity Pyramid
regular physical activity and improve their lifestyle illustrates a balanced plan of physical activity and
and fitness, they should increase the duration of exercise to promote health and to improve physical
daily physical activity to a level (60 min) that pre- fitness (see figure 1.3). Encourage your clients to
vents short-term weight gain and provides additional engage in physical activities around the home and
health benefits. Progression to daily engagement in workplace on a daily basis to establish a foundation
physical activity, inclusive of resistance training, (base of pyramid) for an active lifestyle. Strategies
for 60 to 90 min is important for long-term weight for increasing energy expenditure in the workplace
maintenance after weight loss (Bray et al. 2016; are built on encouraging active breaks from sitting
Ryan and Heaner 2014). Although there appears to in order to move around (e.g., step in place, walk
be little overall effect on long-term weight loss based laps around the office, perform light calisthenics,
Activities of
daily living
walk down the hall to a colleague’s office instead as hypertension (~86 million), CHD (27.6 million),
of calling or e-mailing to deliver a message, climb or stroke (7.2 million) (American Heart Association
a flight of stairs to get a drink of water or use the 2017). Among American adults 20 yr of age or older,
restroom). Your clients should perform aerobic the estimated age-adjusted prevalence of coronary
activities a minimum of 3 days/wk; they should do heart disease is higher for black men and women
weight-resistance exercises and flexibility or balance compared with Hispanic and white men and women
exercises at least 2 days/wk. Recreational sport activ- (American Heart Association 2017).
ities (middle levels of pyramid) are recommended One myth about CVD is that it is much more
to add variety to the exercise plan. High-intensity prevalent in men than in women. Between 2011 and
training and competitive sport (top of pyramid) 2014, the prevalence of CVD in adult women (35.9%)
require a solid fitness base and proper preparation and men (37.7%) in the United States was similar
to prevent injury; most adults should engage in these (American Heart Association 2017). Nearly 399,000
activities sparingly. females died from CVD in 2014 in the United States.
Another misconception about CVD is that it afflicts
only the older population. Although it is true that
CARDIOVASCULAR older people are at greater risk, more than 50%
DISEASE of the people in the United States with CVD are
younger than 60 yr (American Heart Association
2017), and CVD ranks as the second-leading cause
Cardiovascular disease (CVD) is projected to
of death for children under age 15 (American Heart
cause more than 26 million deaths by 2030 (World
Association 2012).
Health Organization 2011b). CVD caused 17.9
The prevalence of American adults with CHD
million deaths (46% of the deaths attributed to all
was 45.1% in 2014 (American Heart Association
noncommunicable diseases) worldwide in 2015. Of
2017). In Europe, CHD accounts for more than 1.7
the deaths due to CVD in 2015, the combination
million deaths, with nearly 19% of those occurring
of stroke and ischemic heart disease accounted for
in adults below the age of 65 (Townsend et al. 2016).
the great majority (85%) (GBD 2015 Mortality and
Coronary heart disease (CHD) is caused by a lack
Causes of Death Collaborators 2016). More than
of blood supply to the heart muscle (myocardial
75% of cardiovascular deaths occurred in low- and
ischemia) resulting from a progressive degenerative
middle-income countries (World Health Organiza-
disorder known as atherosclerosis. Atherosclerosis
tion 2016a). CVD is the principal cause of premature
is an inflammatory process involving a buildup of
death in Europe, accounting for a nearly equal per-
low-density lipoprotein (LDL) cholesterol, scav-
centage of all deaths before age 75 in women (36%)
enger cells (monocytes), necrotic debris, smooth
and men (35%). Interestingly, however, CVD was
muscle cells, and fibrous tissue. This is how plaques
surpassed by cancer as the leading cause of death
form in the intima, or inner lining, of the medium-
in several Western European countries (Townsend
and large-sized arteries throughout the cardiovas-
et al. 2016). CVD is also a leading cause of disease
cular system. As more lipids and cells gather in the
burden in developing low- and middle-income coun-
plaques, they bulge into the arterial lumen (Barquera
tries; deaths due to CVD range from a low of 10%
et al. 2015). In the heart, these bulging plaques
in sub-Saharan Africa to 58% in Eastern Europe
restrict blood flow to the myocardium and may
(Wagner and Brath 2012).
produce angina pectoris, which is a temporary sen-
In a 2015 report by the CDC identifying the
sation of tightening and heavy pressure in the chest
underlying causes of death in the United States
and shoulder region. A myocardial infarction, or
between 1999 and 2003, diseases of the heart and
heart attack, can occur if a blood clot (thrombus) or
blood vessels claimed the lives of about 610,000
ruptured plaque obstructs the coronary blood flow.
people (Centers for Disease Control and Prevention
In this case, blood flow through the coronary arteries
2015a). CVD accounted for 25% of all deaths (one
is usually reduced by more than 80%. The portion
out of every four) in the United States. Extrapolating
of the myocardium supplied by the obstructed artery
to 2014 levels, the CDC estimated that more than 92
may die and eventually be replaced with scar tissue.
million Americans have some form of CVD such
Physical Activity, Health, and Chronic Disease • 11
Language: Finnish
Kirj.
*****
1:si §:llä:
*****
2:nen pyk.
Merkittiin, että kansankäräjäin kanslia on tuolla kyökissä, mutta
pitää piika-Reetan siivota sitä ennen tiskit pois pöydältä ja pyyhkiä
pöytä.
Sinkkoska sanoi, että eikö ne lie olleet Reetan omat pennut, mikä
merkittiin pöytäkirjaan.
Sihteeri kysyi, että oliskos tästä asiasta vielä muuta, johon kokous
yksiäänisesti vastasi, että liekkös tuossa sitten muuta.
*****
Kolmas §.
*****
4:s §:lä.
*****
5 §:lä.
Päätettiin, että äänestykset kansankäräjillä toimitetaan avonaisella
lippuäänestyksellä, joka on oleva sinivalkoinen lippu, mutta jos sitten
vaaditaan huutoäänestystä, niin on se toimitettava.
*****
6:uudes §.
perustuslakivaliokunnan;
kielikysymysvaliokunnan;
sotilasvaliokunnan;
kirkko- ja kouluvaliokunnan
*****
7:mäs §:lä.
Pussisen poika sanoi, ettei hän voi tulla alas, kun hänen housunsa
ovat pesussa, mikä hyväksyttiin.
(1919)
KOMMUNISTIEN PUOLUEKOKOUS
PÖLLÖLÄSSÄ
*****
Yksi pyk.
*****
2 pyk.
*****
3:mas pyk.
*****
4 pyk.
P.) Koska strudsit ovat Aafrikan lintuja joita ei ole Pohjolassa, niin
on alotteen herättäminen johtunut joko pilkanteosta taikka
prowogaattorista, mikä hyväksyttiin.
*****
5 pyk.
*****
6 pyk.
»Hunttarulla vaan,
Vasikannahka vaan.
Se riippuu vaan.
Kun se pannaan riippumaan».
KOMMUNISTIEN
ULKOPARLAMENTTAARINEN
TOIMINTA PÖLLÖLÄSSÄ
Laulettiin viehkeästi:
Pussisen poika ilmeneerasi, ettei ollut nauranut vaan että oli häntä
muuten kakisuttanut, mikä hyväksyttiin. Toimeenpanevan
Keskusneuvoston ylikomissari Israel Huttunen esiintoi lennättävällä
tavalla valkosuomalaisen hirmuhengen mädännäisyydet, mitkä
kaameassa valaistuksessa yksimielisellä ääntenenemmistöllä
hyväksyttiin.
(1921.)