This chapter was relatively a review of things I had already known. However, that did not stop me from learning some new and interesting information on top of that. This chapter was all about fitness, including the benefits and best ways of measuring/attaining it. This has an extremely large connection to the health aspects we are attempting to attain this semester. The first thing that struck me in the chapter was the health benefit of improved bone mass and reduced risk of osteoporosis. “Regular weight-bearing and strength-building physical activities are recommended throughout life to maintain bone health and prevent osteoporotic fractures” (Donatelle, 2019, p. 228). this quote tells that regular exercise essentially limits the chance of osteoporosis and thus, the fractures that could come of the bone-decaying disease.Although hormones do play a large role in whether or not osteoporosis will occur, it is interesting to find out that regular exercise can be a contributing factor to limiting the chance for the disease.
The second thing that interested me in the chapter was the FIIT Principle for Cardiorespiratory Fitness. Although this was generally a review for me, the Time aspect of the FIIT Principle was one that provided new information to me. It was interesting to find that the ACSM “recommends that vigorous activities be performed for at least 20 minutes at a time, and moderate activities should be performed for at least 30 minutes” (Donatelle, 2019, p. 235). I had heard both 20 minutes and 30 minutes as minimums for exercise before in my life, knowing that it usually takes 20 minutes to reach overload during cardirespiratory exercise. However, this new information provided to me was able to make out which was correct; both were correct, just for different intensities of exercise.
The third thing that stuck out to me in the chapter was activity and exercise for special populations, specifically obese populations. When we tend to think of obese populations who are attempting to lose the weight and get into better shape, we think of them as doing the simplest activities, such as walking. However, it is generally safer for them to start off with swimming, as it is no impact exercise. It is most important that “Programs for individuals who are obese should emphasize physical activities that can be sustained for 30 minutes or more” (Donatelle, 2019, p. 241). This definitely makes sense in terms of their moderate exercise classification in order to get them up and running (figuratively), therefore, 30 minutes is the minimum amount of exercise they should be getting in order to make improvements.
My health aspect was here and there this week, but nothing dramatically negative happened. I’ve started walking with my dog on days that i do not run in order to get him out of the house as well as myself during the crazy time. Getting fresh air has definitely helped my spirits in this time and I have even lost a few pounds recently. I am also playing with my dog outside for hours at a time, as there is usually nothing else to do for obvious reasons. this has certainly helped in terms of getting my exercise in for the day and week respectively. I am enjoying the time that I can take to get exercise and it is definitely one of the factors that is making the quarantine a bit easier on a daily basis. I haven’t necessarily seen any big improvements in my intensity when I am on a run, but the fact that I am running and enjoying it is more important to me currently as I try to get back to a new normal for myself. Here are a couple of pictures of my dog and I, as well as him playing outside recently.
BSU Health 102 - Kyle Rendon 