Physiology of fitness _ prescribing exercise for fitness, weight control, and health_clone

Appendix C Muscular Fitness 283 10. SIDE TWISTER for trunk. With feet comfortably apart, extend arms palms down. Twist to one side as far as possible. Repeat to other side; 5 repetitions each side. 11. ELBOW THRUST for shoulder and back. Feet apart, arms bent, hands in front of chest, elbows out to side. Without arching back, rhythmically thrust elbows backwards, then return to starting position. Repeat 15 times. 12. NECK CIRCLES for neck. With feet apart, gently roll head in full circle, first in one direction, then in the other; 3 circles each direction. 13. JUMPING JACKS for legs and trunk. Arms at sides. On count 1, jump and spread feet apart and simultaneously swing arms over head. On count 2, return to starting position. Use a rhythmic, moderate cadence. Repeat 15 to 25 times. Attempt variations.

284 Appendix 14. SQUAT THRUST. On count 1, squat and place hands on floor, shoulder width apart. On count 2, thrust legs back so body is in pushup position. On count 3, return to squat and on count 4, return to standing position. Repeat 10 to 15 times. Add pushups for variation. #^r RUN15. IN PLACE. Start slowly, increase rate, height of leg lift, or both. As training progresses, run in place between subsequent conditioning exercises. rr B. Weight Lifting Weight lifting can be accomplished with conventional barbells or with modern weight machines. Machines are expensive, but have several advan- tages over barbells; they are safer, more versatile, save time, eliminate equipment pilferage. The Universal Gym. This popular isotonic equipment typically pro- vides stations for (a) bench press and (b) leg press, as well as: • Abdomen and trunk exercises • Lat machine, • Leg extension and flexion. • Military press, curls

Appendix C Muscular Fitness 285 Nautilus. Nautilus equipment utilizes a cam to adjust resistance throughout the lift. Most clubs have stations for (a) triceps, (b) chest, (c) leg press, as well as: • Biceps curl • Bench press • Lat pull over and pull down • Leg flexion and extension • Abdominals and trunk (a) (b) (c) Mini Gym. This company makes a variety of variable resistance devices, such as the \"leaper\" shown here. They have devices specifically designed for certain sports such as basketball and volleyball (leaper), swimming. Excellent equipment is also manufac- tured by Paramount, Hydra Gym, Kiefer, Polaris, and others. And sturdy home de- vices are now available at a cost ranging from under $100 for free weights to $500 and more for home training centers.

286 Appendix The following exercises are offered as suggestions for a weight train- ing program. Use free weights or machines to accomplish your muscular fitness goals. For each exercise do 3 sets of up to 6 to 8 repetitions each for strength; do more repetitions with lighter weight for endurance. Exhale while raising weight; inhale while lowering it. BENCH PRESS for chest, arm extensor muscles. Lie flat on back with feet on floor astride bench. Grasp bar wider than shoulder-width apart with arms extended. Lower bar to chest. Press bar back up to starting position. Inhale while lowering weight, exhale while pressing it. Partner should assist with weight before and after exercise. TRICEP EXTENSION for triceps. Sit astride bench with back straight. Grasp bar about 2 inches apart using overhand grip. Bring bar to full arm extension above head. Lower bar behind head, keeping elbows sta- tionary. MILITARY PRESS for arm and shoulder muscles. Stand erect with feet comfortably apart. Grasp barbell with overhand grip and raise to upper chest. Then press bar overhead, until elbows are fully extended. Lower bar to chest position; repeat.

Appendix C Muscular Fitness 237 CURLS for biceps. Stand erect, feet comfortably apart, knees slight- ly flexed. Hold bar in front of thighs with underhand grip shoulder-width apart, arms straight. Flex elbows fully, lifting bar toward chest. Keep elbows close to sides and avoid raising shoulders. Don't lean backward or \"bounce\" bar with leg motion. Return to starting position. Ha a BENT ROWING for back muscles. Stand in bent over position, back flat and slightly above parallel with floor. Spread feet shoulder width, with knees comfortably bent. Grasp barbell with an overhand grip; hands should be slightly wider than shoulder width. Keep buttocks lower than shoulders. Pull bar from floor to chest. Lower bar to starting position (completely extend elbows). Keep upper body stationary. mPull bar down to chest and return to starting position.DOWNPULL for lats. Kneel on one or both knees, grasp handles. LEG PRESS for quadriceps. Place feet on pedals, grasp handles on seat. Press feet forward to elevate weight, return. Inhale while lowering weight and exhale while lifting it. feiU

288 Appendix LEG FLEXION for hamstrings. Lie face down on table with heels positioned behind padded bar. Flex legs to elevate weight. Return to start- ing position. Watch for leg cramps. LEG EXTENSION for quadriceps. Sit on table with instep under padded bar. Extend leg to elevate weight. Return to starting position. C. Calisthenics Arm and Shoulder: Extension Strength and Endurance KNEE PUSH-UP (beginner). With hands outside shoulders and knees bent, push up keeping back straight. Do as many as possible. Variation: Use a low bench and do push-ups with hands on bench, body straight.

Appendix C Muscular Fitness 289 PUSH-UP (intermediate). With hands outside shoulders, push up keeping back straight; return until chest almost touches floor. Do as many as possible. Variation: Push up and clap hands; do fingertip push-ups. CHAIR DIPS (advanced). Be sure chair is stationary. Grasp sides of chair, slide feet forward while supporting weight on arms. Lower body and return. Do as many as possible. ^Variation: Use parallel bars if available. Arm and Shoulder: Flexion Strength and Endurance MODIFIED CHIN-UP (beginner). Bar about chest height. With un- derhand grasp, hang from bar with body straight and feet on ground. Pull up and return. Do as many as possible. FLEXED ARM HANG (beginner). With underhand grasp and the assistance of a companion, raise body until chin is above bar and arms flexed. Hold position as long as possible. Let down as slowly as possible. Variation: Have partner assist as you pull up to the chin position.

290 Appendix CHIN-UP (intermediate). With underhand grasp, pull up until the chin is over bar; return. Do as many as possible. Variation: Rope climb. PIKE CHIN-UP (advanced). Chin up with legs in pike position. Abdominal: Strength and Endurance CURL-UP (beginner). On back with arms at sides, curl head and shoulders off floor (be sure chin stays on chest). Hold for 5 counts and re- lax. Do 10 to 15 times. SIT-UP— ARMS CROSSED (low intermediate). On back with arms crossed on chest and knees bent, curl up to sitting position and return. Do 10 to 15 times.

Appendix C Muscular Fitness 291 LEG LIFTS (intermediate). On back with arms at sides, lift legs slowly to 90-degree angle; slowly return, hold 6 inches off ground (keep back flat). Variation: (advanced): Do leg lifts on a tilt board (head up). SIT- UP (high intermediate). On back with knees bent, arms folded across chest, with hands on opposite shoulders, curl up and touch elbows to knees and return. Do as many as possible. Variation: Do repetitions very fast; do on inclined board; hold weight on chest. i^ K \"V\" SIT (advanced). On back with arms extended behind head, raise Vlegs and trunk to form \"V,\" hold and return. Do as many as possible. BASKET HANG (advanced). Hang from bar with underhand grasp. Raise legs into \"basket\" and return. Do as many as possible. Variation: Do in pike position.

292 Appendix Back: Strength and Endurance LEG LIFTS. Face down on floor with partner holding trunk down, raise legs 5 to 10 times. n«3 TRUNK LIFTS. Face down on floor with fingers laced behind head and ankles held down, raise trunk 5 to 10 times. Variation: Do from edge of sturdy table or bench for greater range of motion. **oJ SIDE LEG LIFTS. Lie on side, head supported by elbow and hand, other hand on floor in front. Lift leg as high as possible, return; 10 to 20 times each leg. Leg: Strength and Endurance HALF KNEE BENDS. Feet apart, hands on hips, squat until thighs parallel to ground, return. Do as many as possible. Try 2-inch block under heels to aid balance. Variation: Do with weight on back, for example, a backpack, or a friend.

Appendix C Muscular Fitness 293 BENCH STEPPING. Step up and down on bench as fast as possible for 30 seconds. Switch lead leg and repeat. Variation: Do with loaded pack. a HEEL RAISES. Stand erect, hands on hips, feet close together. Raise up on toes 20 to 40 times. Variation: Do with toes on 2-inch platform; do with loaded pack. HILL RUNNING. Run up and down a steep hill. Variation: Use the stairs of a gym, stadium, or office building. Wear a weighted pack. Leg Strength and Power Build power with calisthenic-like jumping exercises known as plyometrics. Do on a mat or on grass. SQUAT JUMPS. Stand with hands on hips, one foot a step ahead of the other. Squat until front leg is at a 90-degree angle, jump as high as possi- ble, extending the knees. Switch position of feet on way down and jump again; 10 to 20 repetitions.

294 Appendix INDIAN HOPS. Do one-leg hops, alternate legs with a balance step between hops. Do 10 each leg, work up to 2 sets of 20. TWO-LEG JUMPS. Do 10-20 explosive two leg jumps. Jump as high as possible on each attempt. Also — do the bench blasts pictured on page 342, and the log hop on page 341. i ,*& Counterforce Exercises Work with a partner on these isokinetic exercises. ARM FLEXION. As No. 1 tries to move arms up, No. 2 resists move- ment; No. 2 should allow movement to progress slowly (range of motion in 3 seconds). Do 3 sets of 8 repetitions.

Appendix C Muscular Fitness 295 ARM EXTENSION. As No. 1 tries to extend arms down, No. 2 resists movement; No. 2 should allow movement to progress slowly (range of mo- tion in 3 seconds). Do 3 sets of 8 repetitions. PUSH-UP. As No. 1 does conventional push-up, No. 2 provides resis- tance. Do 3 sets of 8 repetitions. Switch places between sets to allow time to rest. LEG FLEXION. As No. 1 tries to flex leg, No. 2 resists movement; No. 2 should allow movement to progress slowly through range of motion in 3 seconds. Switch legs and repeat. Do 3 sets of 8 repetitions each. Switch positions between sets; watch out for leg cramps. LEG EXTENSION. As No. 1 tries to extend leg, No. 2 resists move- ment; No. 2 should allow movement to progress slowly through range of motion in 3 seconds. Switch legs and repeat. Do 3 sets of 8 repetitions each. Switch positions between sets. Use your imagination to devise additional isokinetic exercises. Iso- kinetic exercise devices are commercially available. Note: See Appendix F for more exercises on the \"Fitness Trail.\"

296 Appendix TABLE C.2 Muscular Fitness Log /£•/<?/$/ Other Date /$/£/<?/ // MDateBody Measurements Weight '/

' Appendix D Fitness and Weight Control • Determining Caloric Intake • Determining Energy Expeniture • Predicting Caloric Expenditure • Determining Body Composition Determining Caloric Intake The determination of daily caloric intake is the first step toward the calcula- tion of the energy balance. Table D.l includes comprehensive calorie charts organized according to general categories (vegetables, meats). Calories con- tained in each portion are given. Remember: 3 teaspoons = 1 tablespoon, 2 tablespoons = 1 fluid ounce, 16 tablespoons = 1 cup, 1 cup = 8 fluid ounces or Vi pint 4 cups = 1 quart, and 1 pound = 16 ounces Carry a small notepad so you can jot down any food, drink or snack. At the end of the day sit down with the calorie charts and figure your daily intake. You should attempt to assess your caloric intake for at least several days. AIt is a most educational experience. sample data sheet is included on page 110. 'Computer programs simplify the calculations and provide information on the nutri- tional value of your diet. 297

298 Appendix TABLE D.1 Caloric Content of Foods Calories Food Portion 150 100 Beverages, Alcoholic 12 oz. Beer 12 oz. 70 Beer, light 335 Brandy 1 oz. 165 155 Eggnog Vz cup 140 1 cup 130 Highball Vz CUP 85-105 Port, vermouth, muscatel 1 jigger (1 1/2 oz.) 80 Rum 1 jigger (IV2 oz.) 200 175 Whiskey V2 cup Wine, white, rose 1 1 cup (8 oz.) Beverages, Nonalcoholic 1 cup 45 Carbonated soft drinks 1 cup Chocolate milk 1 cup 1 Cocoa Coffee, black 1 cup 200 1 cup 220 with cream and sugar 130 (1 teaspoon each) 2 large slices 110 2 120 Tea 2 slices 110 2 slices 320 Cereals, Cereal Products 2 slices 100 Bread 2 slices 60 Boston, enriched, brown 1 30 corn or muffins, enriched 40 raisin, enriched 1 cup 70 rye, American 100 white, enriched 2 75 whole-wheat 2 150 Bread, rolls, sweet, unenriched 10 oyster 300-400 Cornflakes 60 Crackers V2 cup 15 graham 1 cup 75 1 cup 220 saltines 2 cakes 130 225 soda 1 slice 365 Macaroni, cooked Noodles, cooked 1 cup Oatflakes, cooked 15 small sticks Pancakes, wheat Vz cup 1 cup cooked Pie Vz cup Popcorn, popped 1 waffle Pretzels 1 cup Rice, cooked Spaghetti Tapioca, cooked Waffles, baked Wheat germ

Appendix D Fitness and Weight Control 299 TABLE D.1 (Continued) 335 Confectionery, Sugar 2 1/2 oz. bar 542 Chocolate, sweetened 4 oz. 471 4 oz. 110 milk 2 120 plain 1 piece 1 tablespoon 65 Chocolate creams 1 tablespoon 55 Fudge 1 tablespoon 50 Honey 10 pieces 70 Jams 1 tablespoon 150 Vz cup 427 Jellies 1 tablespoon 55 1 tablespoon 50 Jelly beans Molasses 1\" square 115 Syrup (chiefly corn syrup) Vz cup 100 Sugar, maple 2 tablespoons 100 2 tablespoons 100 cane or beet 2 tablespoons 110 2 tablespoons 105 Dairy Products, Eggs 2 tablespoons 105 Cheese, Cheddar 1 tablespoon 1 tablespoon 30 cottage 50 cream 1 medium 75 limburger 1 medium 15 parmesan 1 medium 60 roquefort 1 cup 165 swiss 1 cup 80 Cream, light Vz cup 140 heavy, or whipping Vz CUP 480 Eggs, whole 1 cup 80 Egg white, raw Vz cup 71 Egg yolk, raw 200 Milk, pasteurized, whole 1/6 qt. buttermilk, cultured 100 canned, evaporated, unsweetened 1 tablespoon 100 condensed, sweetened 1 tablespoon 125 nonfat 1 tablespoon Goat's milk 1 tablespoon 85 Ice cream 1 sweet 60-90 Fats, Oils 1 cup 120 Butter Vz cup 80 Mayonnaise 1 medium 18 370 Olive oil 1 fresh 94 1 (about 6 in.) Peanut butter Fruit, Fruit Juices Apples Apple juice, fresh Apple sauce, sweetened Apricots Avocados Bananas

300 Appendix TABLE D.1 (Continued) 40 85 Blackberries, fresh Vz cup 45 Vz CUP 110 canned, sweetened Vz cup 40 Vz cup 100 Blueberries, fresh 60 Vz fresh 100 canned, sweetened 80 Cantaloupe Vz cup 68 Cherries, canned, sweetened 2 tablespoons 75 Cranberry sauce 75 5 pitted 45 Dates, dried 30 Vz cup 40 Fruit cocktail, canned Vz cup 70 Grapes, fresh Vz cup 55 Grape juice 45 Vz (4V4\" dia.) 85 Grapefruit 95 Grapefruit juice, fresh Vz cup 100 1 fresh, 2\" 60 Lemons 4 medium 30 1 orange, 3\" 110 Olives, green Vz cup 190 Oranges, fresh 1 medium, 2Vz\" 50 Orange juice, fresh 2 halves 100 Peaches, fresh 35 \" 125 canned, sweetened Pears 1 pear, 2 1/2 100 Pineapple, canned, sweetened Pineapple juice, canned Vz cup 225 Plums Vz cup 200-400 Prunes, dried, uncooked 1 plum, 2\" 190 4 large 200-300 Raisins, dried Vz cup 240 Raspberries, fresh Vz cup 1 cup 85 canned, sweetened 10 large Vz cup 275 Strawberries, fresh 218 2 strips frozen, sweetened 85 Va lb. Meat, Poultry (raw unless otherwise stated) 300 2 slices (lean-fat) 400 Bacon, medium fat, cooked 2 slices 290 Beef (medium fat) Va lb. (lean-fat) 4 oz. 270 hamburger, cooked 1 slice 140 rib roast, cooked rump, cooked Va lb. sirloin, cooked Va lb. canned, corned Va lb. liver Va lb. Va lb. Chicken Va lb. fried Va lb. broiled Va lb. liver Ham boiled smoked, cooked canned, spiced Lamb (medium fat) leg roast, cooked rib chop, cooked

Appendix D Fitness and Weight Control 301 TABLE D.1 (Continued) 365 265 Pork (see also Bacon and Ham) Va lb. 270 medium fat 220-360 loin or chops, cooked 1 chop 140 Turkey, medium fat Va lb. 100 Veal, medium fat Va lb. (cutlet-roast) 100 Va lb. 200 Venison 15 nuts 30 Nuts 5 nuts 440 Almonds, salted 10 nuts Brazil nuts 2 large nuts 52 Vz cup 95 Cashew nuts, roasted or cooked 1 tablespoon 2 tablespoons 80 Chestnuts 70 Peanuts, roasted Va lb. 85 Pecans 200 Walnuts 1 piece 200 Vz cup 200 Sea Food (raw unless otherwise stated) 200 Clams, long and round Va lb. 300 Cod 80 Crab, canned or cooked, meat only 3 large 180 Flounder Va lb. 190 Frog legs Va lb. 180 1 {Va lb.) 425 Haddock 5-8 medium 45 Halibut 210-290 Lobster Va lb. Oysters 25 Vz cup 260 Salmon 5 medium 115 Pacific, cooked 5-6 medium canned 10-12 medium 80 68 Sardines, canned in oil Va lb. (brook-lake) 270 100 Scallops, fried 1 cup 90 Shrimps, canned, drained 1 cup Trout 1 cup 25 1 cup Soup 1 cup 90 1 cup 90 Broth 1 cup 95 1 cup 35 Bean 20 Beef Vz cup with vegetables Vz cup Chicken noodle Vz cup Pea, creamed Vz cup 1 cup Tomato Vz cup Vegetable Vegetables Asparagus, canned Beans kidney lima, fresh canned snap, fresh wax, canned

302 Vz cup Appendix Vz cup TABLE D.1 (Continued) ¥2 cup 35 wedge 20 Beets (beetroots), peeled, fresh Vz cup 30 Broccoli, fresh 1 carrot, 6\" 25 Brussels sprouts, fresh 1 cup 30 Cabbage, fresh 20 Carrots, canned 2 stalks 25 1 ear (w. butter) 17 fresh 90 Cauliflower, fresh Vz cup 70 Celery, stalk 20 Corn, fresh \" 25 Vz cup, 7 1/2 40 canned 110 Cucumbers Vz cup 15 1 cup 20 Eggplant, fresh Vz cup 40 Kale, fresh Va head 60 Lentils Vz cup 70 Lettuce, headed, fresh 1 onion, 2V2\" 24 Vz cup 110 Mushrooms (field mushrooms) Vz cup 90 Onions 93 1 large 275 Peas, green, fresh 7-10 10 10 canned 1 medium 25 Peppers, green, fresh Vz cup 150 Potato chips 300 Potatoes, raw 20 pieces 120 4 small 35 dehydrated Vz cup 25 french fried Vz cup 40 Radishes, fresh 1 small 25 Rhubarb, fresh Spinach, canned 1 medium 35 Sweet potatoes, fresh Vz cup 60 candied 1 medium 10 canned Vz cup 60-100 Tomatoes canned 2 tablespoons Tomato catsup Vz cup Tomato juice, canned 1 tablespoon Miscellaneous Vz cup Gelatin, dry, plain 1 cake 1 tablespoon dessert Yeast, compressed, baker's Salad dressing (French-Thousand Island) See how quickly calories add up in popular eating establishments (Table D.2).

: Appendix D Fitness and Weight Control 303 TABLE D.2 Caloric Values for Fast Food Calories Protein Fat Carbo (Grams) (Grams) (Grams) McDonald's 1030 40 37 135 2 hamburgers, fries, shake 1100 40 41 143 Big Mac, fries, shake 21 32 45 550 25 19 37 Big Mac 420 14 260 9 30 Quarter pounder 180 3 10 20 Hamburger 315 9 French fries 8 51 Chocolate shake 1200 40 630 29 47 147 Burger King 285 16 35 50 Whopper, fries, shake 325 24 15 21 230 14 15 24 Whopper 220 10 21 Whopper, Jr. 365 2 12 10 Double hamburger 8 Hamburger 1200 8 65 72 French fries 1025 35 152 Chocolate shake 65 1000 23 140 Pizza Hut 55 10-in. Supreme (cheese, tomato 180 55 71 25 sauce, sausage, pepperoni, 900 55 27 mushrooms, etc.) 1200 10-in. pizza (cheese) 37 45 99 1200 64 101 Kentucky Fried Chicken 3-piece dinner 40 166 (chicken, potatoes, roll, slaw) Dairy Queen 4-oz. serving Arthur Treacher's 2-piece dinner (fish, ch ips, slaw) 3-piece dinner (fish, ch ips, slaw) Arby's Sliced beef sandwich, 2 potato patties, slaw, shake

304 Appendix Consider the amount of running (at about 120 calories per mile) needed to burn off the calories consumed in the following snacks: Snack Running Highball 1 1/3 miles Beer (12 oz.) 1 1/2 miles Light beer 1 mile Potato chips (15) IV2 miles Peanuts (handful) 2 miles 2V2 miles Peanut butter and jelly (1 tablespoon of each) on crackers Determining Energy and Caloric Expenditure Short Method— Follow Steps 1 Through 4 1. Calculate Basal Energy Expenditure. TABLE D.3 Basal Energy Expenditure for Men and Women Weight Men Weight Women Caloric Expenditure3 Caloric Expenditure13 140 1550 100 1225 160 1640 120 1320 180 1730 140 1400 200 1815 160 1485 220 1900 180 1575 a5'10\" tall (add 20 calories for each inch taller, if shorter subtract 20 calories). b5'6\" tall (add 20 calories for each inch taller, if shorter subtract 20 calories). Note: Basal energy = calories expended in 24 hours of complete bed rest.

Appendix D Fitness and Weight Control 305 2. Add Increases in Caloric Expenditure. TABLE D.4 Approximate Increases in Caloric Expenditure for Selected Activities Activity Percent Above Basal Bed rest (eat and read) 10 30 Quiet sitting (read, knit) 40-60 Light activity (office work) 60-80 Moderate activity (housewife) 100 Heavy occupational activity (construction) 4%3. Adjust Total for Age. Subtract of caloric expenditure for each decade (10 years) over 25 years of age. 4. Add Calories Expended in Nonwork (Recreational) Ac- tivities. Use caloric expenditure charts (Table D.6). Figure minutes of ac- tivity and cost in calories per minute. Example: 5' 10\", 200 lb., 45 yr. old construction worker; Basal = 1815 + 100<7o = 3630 - 8<7o (age) = 3340 Table Tennis (30 min. x 5 cal/min) = 150 Total = 3490 cal/day Long Method You calculated your daily caloric expenditure using a short method. This section provides the information for a minute-by-minute estimation of caloric expenditure that allows the computation of a 24-hour total. You may be interested in comparing the two methods. If so, begin by making a list of your daily activities. Then proceed to determine the cost of each ac- tivity in calories per minute. Finally, get the total for each activity and the total for the day. Table D.5 shows how this can be done. Table D.6, which shows caloric expenditure, also serves as a useful guide to exercise intensity since intensity is directly related to calories ex- pended per minute. Also, the charts can guide you to appropriate weight control activities. You can readily see that walking burns more calories than

306 Appendix TABLE D.5 Form for Assessment of Energy Expenditure and Energy Balance Activity Cal/Min Min Totals Sleeping Working Eating Personal Play or sport Relaxation (e.g., TV) 24hrs cal/day Adjust total for body size: add 10% for each 15 lbs above 150 lbs. Subtract 10% for each 15 lbs under 150 lbs weight. Energy balance can now be calculated. Intake = cal - Expenditure cal If intake exceeds expenditure (regularly) you have a positive energy balance. The ex- cess will be stored as fat. Example: Activity Cal/Min Min Totals Sleeping 1.2 X 480 = 576 Working Reading 2.6 X 480 = 1248 Writing Eating 1.3 X 120 = 156 Personal Walking 2.6 X 60 = 156 Talking Tennis 1.5 X 60 = 90 2.5 X 60 = 150 5.0 X 60 = 300 1.3 X 60 = 78 7.1 X 60 = 426 24 hrs 3180 cal/day

Appendix D Fitness and Weight Control 307 TABLE D.6 Caloric Expenditure During Various Activities Activity Cal/Min Sleeping 1.2 Resting in bed 1.3 Sitting, normally 1.3 Sitting, reading 1.3 Lying, quietly 1.3 Sitting, eating 1.5 Sitting, playing cards 1.5 Standing, normally 1.5 Classwork, lecture (listen) 1.7 Conversing 1.8 Personal toilet 2.0 Sitting, writing 2.6 Standing, light activity 2.6 2.6 Washing and dressing 2.6 Washing and shaving 2.8 3.1 Driving a car 3.1 3.2 Washing clothes 3.4 Walking indoors 3.4 Shining shoes 3.4 Making bed 3.4 3.5 Dressing 3.5 Showering 3.7 Driving motorcycle 3.8 Metal working 3.8 3.9 House painting 4.1 Cleaning windows 4.2 4.2 Carpentry 4.7 Farming chores 4.7 Sweeping floors 4.9 Plastering walls 5.0 Truck and automobile repair 5.6 Ironing clothes 5.8 Farming, planting, hoeing, raking 6.2 Mixing cement Mopping floors Repaving roads Gardening, weeding Stacking lumber Chain saw

n Appendix 308 6.3 6.7 TABLE D.6 (Continued) 6.7 6.8 Stone, masonry 7.1 Pick-and-shovel work 7.5 Farming, haying, plowing with horse 7.5-10.5 Shoveling (miners) 8.4-12.7 Walking downstairs 8.6 Chopping wood 10.0-18.0 Crosscut saw 1.8 Tree felling (ax) 3.0-7.0 Gardening, digging 3.5-8.0 Walking upstairs 3.7-5.0 3.8 Pool or billiards 4.7 4.9-7.0 Canoeing: 2.5 mph-4.0 mph 5.0 5.0-15.0 Volleyball: recreational-competitive 5.0-12.0 5.0-15.0 Golf: foursome-twosome 5.2 Horseshoes 5.2-10.0 Baseball (except pitcher) 6.0-9.0 Ping pong-table tennis 7.0 7.0-11.0 Calisthenics 8.0 Rowing: pleasure-vigorous 9.0 9.0 Cycling: 5-15 mph (10 speed) 10.0 10.0 Skating: recreation-vigorous 10.0-15.0 Archery 13.0 Badminton: recreational-competitive 13.3 Basketball: half-full court (more for fast break) 14.4 Bowling (while active) Tennis: recreational-competitive 8.0-12.0 16.5 Water skiing Soccer 9.0-20.0 Snowshoeing (2.5 mph) Handball and squash 6.0 Mountain climbing 6.0-12.5 Skipping rope Judo and karate 14.0 6.0-12.5 Football (while active) 6.0-12.5 Wrestling Skiing: 11.0 Moderate to steep Downhill racing Cross-country: 3-10 mph Swimming: Pleasure Crawl: 25-50 yds/mi Butterfly: 50 yds/min Backstroke: 25-50 yds/min Breaststroke: 25-50 yds/min Sidestroke: 40 yds/min

Appendix D Fitness and Weight Control 309 TABLE D.6 (Continued) Dancing: 4.2-5.7 Modern: moderate-vigorous 5.7-7.0 Ballroom: waltz-rumba Square 7.7 Walking: 5.6-7.0 Road-field (3.5 mph) 10.0-20.0 Snow: hard-soft (3.5-2.5 mph) 8.0-11.0-15.0 Uphill: 5-10—15% (3.5 mph) 3.6-3.5 Downhill: 5-10% (2.5 mph) 3.7-4.3 15-20% (2.5 mph) 6.8 Hiking: 40 lb. pack (3.0 mph) Running: 10.0 12-min mile (5 mph) 15.0 8-min mile (7.5 mph) 20.0 6-min mile (10 mph) 25.0 5-min mile (12 mph) a Depends on efficiency and body size. Add 10% for each 15 lbs over 150, subtract 10% for each 15 lbs under 150. Use activity pulse rate to confirm the caloric expenditure. (Sources: Consolazio, Johnson, & Pecora, 1963; Human Performance Laboratory, University of Montana, 1964-1984; Passmore & Durnin, 1955; Roth, 1968.) recreational volleyball, that jogging requires more energy than calisthenics. Finally, a glance at the charts will tell you how long you must exercise to ac- complish a 100-, 200- or 300-calorie workout. Predicting Caloric Expenditure Predicting Caloric Expenditure From the Exercise Pulse Rate Caloric expenditure is directly related to pulse rate. This relationship varies with the level of fitness. For those in the low fitness categories a high pulse rate does not indicate an extremely high caloric expenditure. For those in the high fitness categories, a high pulse rate indicates a much higher rate of energy expenditure. If you know your fitness category, as you should after taking one of the tests presented in Appendix B, you can check your caloric expenditure in any type of activity. To use this relationship, you need only engage in an activity for three or more minutes and then stop for a 15-second pulse count. Be ready to start

310 Appendix 180 r- 170- 160 - 22 150 - 3 C t 140 - Q. -0) 2 130 ^ 120- 110 - 100 - 10 15 20 25 Calories per minute Figure D.1 Predicting calories burned during physical activity from pulse rate. (10 sec pulse count taken immediately after exer- cise [10-second rate x 6 = rate/mi n].) (Adapted from Sharkey, 1974; 1975.) counting the pulse immediately after you cease activity. Count a 15-second period and multiply the count by four (or count 10 seconds and multiply by 6). 30 x 4 = 120 beats/minute Then find the prediction line that represents your fitness category and deter- mine your caloric expenditure in calories per minute. This method affords an excellent check on the values listed in the previous section. It also shows you how a gain in fitness corresponds with a gain in caloric expenditure. Use the graph often to become familiar with the energy demands of your favorite activities and to learn more about new activities. Use Table D.7 to record your exercise caloric expenditure. Use Table D.6 to see how many calories you burn during your favorite activities. You may find that your active style of play burns more calories than the averages de- picted in the tables.

Appendix D Fitness and Weight Control 311 TABLE D.7 Your Cal/Mina Activity Typical Values Your HR Cal/Min BPM a From Figure D.1. Determining Body Composition Body weight consists of fat and fat free weight (lean body weight). The per- cent of body weight composed of fat (percent body fat) is best determined in the laboratory. Body fat can also be predicted from surface measurements made with relatively inexpensive calipers. However, no one method is valid for all members of the population. Each technique is best suited for the group on which it was developed. Table D.8 shows average (not desirable or ideal) values for percent body fat according to age and sex. TABLE D.8 Percentages of Body Fat Age Men (%) Women (%) 15 12.0 21.2 17 12.0 28.9 18-22 12.5 25.7 23-29 14.0 29.0 30-40 16.5 30.0 40-50 21.0 32.0 Minimum 2-5 7-11 Obese 20 30

312 Appendix 130 125 120 cf ? 115 110 33 40 r- 105 31 100 38 29 36 95 90 60 27 34 E 85 E 80 55 - 25 32 75 en 70 50 r 23 30 65 T3 60 45 2. 21 28 55 O 50 C/3 19 — - c 45 26 40 to 40 - 03 35 - 30 >03 17 - jC 25 24 — 20 c - o 15 35 15 - E 22- 03 _ CO 13 - GO 20 _ <~ - 11 — 18 30 9— 16 — 25 r 7— 14 — 20 r — 12 — 15 z. 5 3- 10 Percent body fat t () Triceps , thigh, suprai ium cr.Chest, abdomen, thigh Figure D.2 A nomogram to r the estimate of perc en t body fat for 10 both male and female populations from age and the sum of three skinfolds. Use a straight edge and draw a line from your age to the sum of three skinfolds and read your percent fat from the ap- propriate scale. From Baun, Baun and Raven, in The Research Quarterly for Exercise and Sport, Vol. 52, No. 3, 1981. Published by the American Association for Health, Physical Education, Recre- ation and Dance.

Appendix D Fitness and Weight Control 313 Skinfold Calipers Using skinfold calipers or a homemade substitute, measure skinfold thickness and substitute in the appropriate formula. Technique is very im- portant in these measures. Expensive skinfold calipers are not necessary to get accurate results. Skinfolds are grasped between the thumb and fore- finger. The calipers are applied about one-half inch from the fingers. The calipers go on about as deep as the fold is wide. Take the measurement, release, repeat the measurement and continue until your measure is con- sistent. Figure D.2 provides a simple method for the estimation of percent body fat from the sum of three skinfolds. Use chest, abdomen, and thigh skinfolds for males, and triceps, suprailium, and thigh for females (Figures D.3 through D.7). Note: Inexpensive skinfold calipers are available from Ross Laboratories, Columbus, Ohio. Figure D.3 Chest. Figure D.4 Abdomen. Figure D.5 Thigh. Figure D.6 Tricep.

314 Appendix Figure D.7 Suprailium. Anthropometric Measures Various body dimensions have been used to predict the lean body weight and percent fat. One interesting application of this technique is presented to illustrate the concept. Dr. Tipton of the University of Iowa has used an- thropometric measurements to predict the minimal wrestling weight for high school wrestlers. The technique is based on the fact that successful 5%wrestlers seldom carry less than body fat. Thus the minimal wrestling 5%weight is the lean body weight plus fat (Tcheng and Tipton, 1972). Height (in) X 1.84 Chest width (cm) X 3.28 Chest depth (cm) X 3.31 Hip width (cm) X 0.82 Bitochanteric width (cm) X 1.69 Both ankles (cm) X 2.15 Both wrists (cm) X 3.56 Total = 281.720 Minimal wrestling weight in pounds Note: For a tape measure method to estimate body fat consult Nutri- tion, Weight Control and Exercise by F. Katch and W.D. McArdle, Philadelphia: Lea and Febiger, 1983.

Appendix E Fitness and Health • Health Risk Analysis and Longevity Estimate • Warning Signs • Exercise Problems Health Risk Analysis and Longevity Estimate While it is possible to assign a statistical risk to certain conditions and forms of behavior, no one can predict how long you will live or how you will die. Take this exercise in health risk analysis but don't take it too seriously. As for the longevity estimate, it is just a way to get you to weigh the conse- quences of your behavior. I make no claims for its accuracy. While many of the effects are based on real findings from large epidemiological investiga- Ations, they are generalized in this example. more accurate estimate can be achieved by estimating risk according to age, sex, and race. Several organizations use computer scoring to provide more statistically valid estimates. Complete the following pages, Tables E.2 through E.8, and then fill in the boxes in Table E.l. 315

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328 Appendix Warning Signs1 As you train or test, be aware of these warning signs. Group Number 1 If any of these occur, even once, stop exercising and consult your physician before resuming exercise: Abnormal heart action — pulse irregular, fluttering, pumping or palpitations in chest or throat; sudden burst of rapid heartbeats; very slow pulse when a moment earlier it had been in training zone (this may occur during exercise or it may be a delayed reaction). Pain or pressure in the middle of the chest or in the arm or throat, either precipitated by exercise or after exercise. Dizziness, lightheadedness, sudden loss of coordination, confusion, cold sweat, glassy stare, pallor, blueness, or fainting. In this case, stop exer- —cise—don't try to cool down and lie with feet elevated or sit and put head down between legs until symptoms pass. Consult physician. Group Number 2 Try the suggested remedy briefly; if no help results, consult a doctor. Persistent rapid heart action near training zone and 5 to 10 minutes after exercise. To correct, keep heart rate at lower end of zone or below and increase very slowly. Consult physician if persistent. Flareup of arthritic conditions. Rest and don't resume exercise until condition subsides. If no relief with usual remedies, consult physician. Group Number 3 These usually can be remedied without medical consultation, though you may with to report them to your doctor. Nausea or vomiting after exercise. Exercise less vigorously and take a more gradual cooldown period. Extreme breathlessness lasting more than 10 minutes after stopping exercise. Stay at lower end of training zone or below; be sure you're not too breathless to speak during exercise; if you are, stop exercising. Consult doctor. 'Adapted from Exercise Your Way to Fitness and Health by Lenore Zohman, M.D. 1974.

Appendix E Fitness and Health 329 Prolonged fatigue even 24 hours after exercising or insomnia not pres- ent before starting exercise program. Stay at lower end of training zone or below and increase level gradually. Side stitch (diaphragm spasm). Lean forward while sitting, attempting to push the abdominal organs up against the diaphragm. Exercise Problems Previously inactive adults often encounter problems when they begin exer- cising. You'll avoid such problems if you vow to make haste slowly. It may have taken you 10 years to get in the shape you're in and you won't be able to change it overnight. Plan now to make gradual progress. At the start, too little may be better than too much. After several weeks, when your body has begun to adjust to the demands of vigorous effort, you'll be able to increase your exercise intensity. Another way to avoid exercise problems is to warm up before each and every exercise session. Careful attention to preexercise stretching and warming eliminates many of the nagging complications that plague less patient individuals. Never forget to cool down after each workout. Use good equipment (shoes, socks), don't start out on hard sur- faces, and get plenty of rest. In short, prevention is the most effective way to deal with exercise problems. When problems do arise the next rule is to treat the cause, not just the symptom. If your knee hurts put ice on it, but don't stop there. Find out why it hurts and correct the problem once and for all. Minor Problems Blisters. Foot blisters are really minor burns caused by friction. They may be prevented by using good quality, properly fitted footwear. Runners, as well as tennis and handball players should consider the tube sock with no heel which seems to reduce the incidence of blisters. Hikers or skiers can wear thin inner liners with their heavy wool socks. Use vaseline on potential hot spots. At the first hint of a blister, cover the skin with some moleskin or a large bandage. Advanced cases can be treated with a sterilized hollow nee- dle. Release the accumulated fluid, treat with an antiseptic, cover with gauze, circle with foam rubber, and go back to work. It is wise to keep the items needed for blister prevention in your locker or exercise ditty bag. Always carry a blister prevention kit on hiking trips. Muscle Soreness. Soreness usually develops some 24 hours after ex- ercise. It occurs in the muscles involved and may be due to microscopic tears in the muscle or connective tissue, or to localized contractions of muscle

330 Appendix fibers. Any professional baseball player will say that it is almost impossible to avoid soreness at the beginning of the season. You can minimize the pain and stiffness of muscle soreness by phasing into a program or sport gradual- ly, and by engaging in mild stretching exercises when soreness does occur. Stretch the affected muscles gradually. These stretching movements can be used to relieve the discomfort of soreness or as a warm-up for exercise on the following day. Massage and warm muscle temperatures also seem to minimize the discomfort of soreness. Muscle Cramps. The cramp is a powerful involuntary contraction. Normally, we tell our muscles when to contract and when to relax. Cramps result when, for some reason, the muscle refuses to relax. In fact, normal control mechanisms fail and the contraction often becomes maximal. Im- mediate relief comes when the cramped muscle is stretched and massaged. However, that does not remove the underlying cause of the contraction. Salt and calcium are both involved in the chemistry of contraction and relaxation. Cold muscles seem to cramp more readily. It is always wise to warm up sufficiently before vigorous effort and to attend to salt and potassium replacement during hot weather. Bone Bruises. Hikers and joggers sometimes get painful bruises on the bottoms of the feet. Such bruises can be avoided by careful foot place- Ament and by quality footwear. Cushion inner soles also help. 2 bad bruise can linger, delaying your exercise program many weeks. There's no instant cure once a bruise has developed, so prevention seems the best advice. Ice may help to lessen discomfort and hasten healing. Padding may allow exer- cise in spite of the bruise. A AAnkle Problems. sprained ankle should be iced immediately. bucket of ice water in the first few minutes may allow you to work the next Aday. serious sprain should be examined by a physician. High-topped gym shoes reduce the risk of ankle sprains in games such as basketball and hand- ball; low-cuts with thick soles invite sprains. Ankle wraps, lace on supports, or tape allow exercise after a sprain, but again, prevention is a more prudent course. First aid for sprains includes ICE: Ice Compression Elevation Achilles Tendon. Achilles tendon injuries have become quite com- mon. Some high-backed shoes have been implicated in the rash of bursa in- 2 Air sole shoes or shock absorbing inner soles help reduce the shocks that cause soreness, bruises, and other side effects of running on hard surfaces.

Appendix E Fitness and Health 331 juries. The bursa is located beneath the tendon and serves to lubricate its movements. When rubbed long enough, it becomes inflamed. Once in- flamed, it may take weeks to return to normal. Ice helps, but continued ac- tivity is often impossible for several weeks. Rupture of the Achilles tendon seems to be more frequent in recent years. Partial rupture occurs when some of the fibers of the tendon are torn. Complete rupture results when the ten- don, which connects the calf muscles to the heel, is completely detached. Prevention is the only approach to these problems since surgery is the only cure. An inflammation of the tendon could lead to partial or complete rup- ture if left untreated or abused. Also, individuals with high serum uric acid levels seem prone to Achilles tendon injuries. Those with high levels should have ample warm-up before exercising and should avoid sudden starts, stops, and changes of direction during their exercise. Shin Splints. Pains on the front portion of the shin bone are known as shin splints. They can be caused by a lowered arch, irritated membranes, inflammation of the tibial periosteum, tearing of the tibialis anterior muscle from the bone, a muscle spasm due to swelling of that muscle, hairline frac- ture of the tibia or fibula, muscle imbalance or other factors. Rest is the best cure for shin splints, although taping or a sponge heel pad seem to help some cases. Preventive measures include gradual adjustment of the rigors of strenuous training, stretching, avoidance of hard running surfaces, occa- sional reversal of direction when running on a curved track and use of the heel-to-toe footstrike. Olympic track coach Bill Bowerman notes that 70% of the world's best distance runners use the heel-to-toe footstrike. He points out that it is the least tiring and least wearing on the rest of the body &(Bowerman Harris, 1967). Surgery is sometimes used to relieve the prob- lem when the tibialis muscle outgrows its connective tissue compartment. Knee Problems. As knee injuries and subsequent knee operations become more common in sport, more adults will be plagued with knee prob- lems during exercise. The trauma of an injury often leads to early signs of arthritis. Thus, a high school football injury may lead to signs of arthritis in the late 20s or early 30s. These degenerative changes often restrict the ability to run, ski, or engage in other vigorous activities. The problems of preven- tion are being studied by specialists in sports medicine. They include possi- ble rule changes, better cleats and playing surfaces, and considerable atten- Wetion to preseason conditioning. shall mention some potentially dangerous knee exercises in a subsequent section. Those of you with established problems should consult your physician for ways to relieve the limitations imposed by knee problems. Some have found that aspirin effec- tively suppresses the inflammation and pain often associated with exercise. If you forget to take the aspirin, ice helps to reduce the inflammation and speed the return to activity. Maintenance of thigh and hamstring strength helps stabilize the knee.

332 Appendix Distance runners often develop knee problems for no apparent reason. Runner's knee and some other disturbing problems may result from a condition known as pronation where the foot rolls to the inside. The prob- lem arises when you engage in a considerable amount of exercise, such as distance running. Foot, knee, and even back problems may result from the structural and postural adjustments required. If you have experienced run- ner's knee or some other problem correct the cause, not the symptom. There are a variety of do-it-yourself treatments available. Plastic heel cups, arch supports, foam rubber pads or doughnuts help to solve a number Aof problems. good pair of shoes may help. (Two good pairs are better yet— get one with a thick sole to wear when your feet are sore, another with a flexible sole to wear when your legs are sore.) If you can't find the answer consult an experienced athletic trainer or a podiatrist. They may recom- mend special supports to help the problem, but try the low-cost solutions before you resort to orthotics, cortisone injections, or surgery. Overuse Syndromes Don't be alarmed by these overuse syndromes we all suffer at one time or another. If you go too far too soon, if you forget to do your stretching, if you have serious muscle imbalances, if one leg is shorter than the other, or if you have weak feet you are bound to have problems now and then. You will soon become adept at first aid. Muscle pulls and bruises get ice for several days. Ice helps relieve shin splints and heel spurs, an inflammation of the tissue of the plantar ligament which fans outward from the heel to the toes. In fact, when in doubt use ice to relieve pain and swelling. You can also use it after exercise to minimize subsequent swelling. I keep an ice \"popsicle\" frozen in a small soup can. Just tape a tongue depressor upright in the can of water and put it in the freezer. When you need ice just take out your popsicle and go to work. Ice works best when you use it several times a day, rubbing the problem area until it becomes numb. You'll be amazed by the quick results. Aspirin I have found that many nagging problems can be minimized by the judicious use of aspirin. With my doctor's advice I have taken one pill a day for 10 years to quiet a painful knee, the result of a high school football in- jury and a later operation. In recent years we have learned that one pill a day reduces the clotting and little strokes (transient ischemic attacks) that become more prevalent with age. Aspirin also seems to reduce the risk of subsequent heart attacks. Now we are learning that aspirin may have addi- tional benefits for those engaged in vigorous exercise.