Chapter 10: Exercise for Health and Fitness

The most important five components of health and fitness are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Elements of fitness for a specific activity might include coordination, speed, reaction time, agility, balance, and skill. Exercise improves cardiovascular functions, increases the body's metabolism, and improves body composition. It also lowers the risk of cardiovascular disease, cancer, osteoporosis, and diabetes. Exercise can have psychological benefits such as the reduction of stress, anxiety, and depression.

A good exercise program should include at least 30 minutes of moderate endurance-type exercise a day. The body increases its capacity for physical activity in response to frequency, intensity, and duration of exercise. Endurance exercises should be performed 3-5 times per week for a total of 20-60 minutes a day. Warm-ups and cool-downs improve performance and decrease chances of injury. A strength training program for general fitness typically involves 1 set of 8-12 repetitions of 8-10 exercises, 2-3 days per week. A good stretching program includes exercises for all the major muscle groups and joints of the body, and it is performed at least 2 days per week.

Getting started and staying on track involves choosing appropriate fitness facilities and maintaining a well-balanced diet that can sustain a consistent fitness program. Consistent, steady improvement decreases the risk of injury. When muscle and joint injuries do occur they should be treated with rest, ice, compression, and elevation. Strategies for maintaining an exercise program over the long term include having meaningful goals, varying the program, and trying new activities.