Health and Physical Fitness: The Beginner: for All Ages

By Edmund A. Cruz

It is hard to understand why anyone would read this book on Health and Physical Fitness. There are so many of them on the market today. Are people drawn to the name of the person, the person’s title, the look of the book cover, or the thickness of the book itself? Suffice it to say, that readers are drawn to what they feel is important to them: this is good. This book is about life and longevity; trying to live a healthy life style and maintain that balance. If someone can give you that kind of understanding, does it matter how thick the book is, the name of the person, or how many letters he has after his name? I think not!

This book is for all ages but it is most particularly geared towards those that are just beginning to discover an interest in health, sports and physical fitness. That person can be of any age, creed or nationality. There are no limitations as to who. This book is basic knowledge in the field of general health care. Any one starting a physical fitness program or a sports venture should read this book. The goal is to have this book as a first course for those that will start any vigorous training program. It is for coaches and trainers to teach these aspects before or during the school exercise or for any sport attempt. This is the goal of this book.

• Language: English
• Publisher: AuthorHouse
• Release date: Apr 14, 2018
• ISBN: 9781546228912

Edmund A. Cruz

The author has practiced the martial arts self-defense, fisticuffs, Greco wrestling, and a myriad of other sports. He learned various forms of the martial arts, such as, American GoJu, Taekwondo, and Shotokan. During his years in the military, he was introduced to a self-defense form called “Combatives” and has practiced this style of self-defense ever since. Combatives is very similar to Krav Maga in that it is a self-defense system of martial arts but it is more than that. It is also a great way to stay in good physical health. He was drawn to science where he studied anatomy and physiology, kinesiology, and psychology and became addicted to exercise. The sciences mentioned should be included with studies of the martial arts. This book is about choosing the right martial arts program and what you should look for in the martial arts field. It is also a way to stay physically fit so that the journey to survival and self-defense is a healthy one.

Book preview

© 2018 Edmund A. Cruz. All rights reserved.

Cover Illustration was done by Deborah Perdue of www.illustrationgraphics.com

I have strived to be as accurate as possible in the writing of these notes enclosed, but there will be changes in the subject matter as

time passes. There will always be different views on the contents and I advise exchange of ideas to all that read these notes.

These notes contain general information and advice related to Health and Physical Fitness. This is not intended to replace a personal

fitness trainer and should only be used as a beginning strategy outline and then as a supplemental review for your well-being and

better lifestyle. I strongly recommend that you consult with a physician regarding questions related to your health and physical

welfare. I expressly disclaim responsibility for any adverse effects that may result from information contained in these notes.

No part of this book may be reproduced, stored in a retrieval system, or

transmitted by any means without the written permission of the author.

Published by AuthorHouse 9/21/2020

ISBN: 978-1-5462-2890-5 (sc)

ISBN: 978-1-6655-0117-0 (hc)

ISBN: 978-1-5462-2891-2 (e)

Library of Congress Control Number: 2018902099

Any people depicted in stock imagery provided by Thinkstock are models,

and such images are being used for illustrative purposes only.

Certain stock imagery © Thinkstock.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed

since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not

necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

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I like to dedicate the book to the Wounded Warrior Project of

America and to the Purple Heart Foundation of America.

CONTENTS

Scope

Foreword

Prologue

Outline of Notes to Reader

Acknowledgments

Abbreviations

Chapter 1

Introduction

Fitness through the Ages

The Challenge

In the Beginning

Evolution

What is Fitness?

Components of Fitness

Cardiovascular fitness

Muscular endurance

Muscle strength

Flexibility

Body composition

Maintenances

Things to think about

Chapter 2

The Journey Begins

Another Book on Health and Physical Fitness

Chapter 3

Gym Etiquette

Choosing a Gym

Cost

Close to home

Friendship

Before Making a Decision about a Gym

Responsibility of the Member

Chapter 4

Anatomy, Physiology, as it Relates to Fitness

Anatomy and Its Parts

Anatomic Position

Directional Terms

Planes of Sections

Planes of Movements

Things to think about

Chapter 5

Short Overview of Bone Functions, Types, and Structures

Bone Function

Types of Bones

Structure of Bones

What is a Joint?

Types of Joints

Immovable joints

Slightly movable joints

Ball-and-socket joint

Hinge joint

Gliding joint

Skeletal Movement – Joints and muscles

Things to think about

Chapter 6

The Muscle Physiology System

Muscle Physiology

Contraction of a Myofibril

Basic Muscle Concepts

Muscle Contractions and Functions

Antagonistic Muscle Groups

Synergistic Muscles

Stabilizing Muscles

Proprioception

Muscle Spindles

Golgi Tendon Organs (GTO)

Cardiac Smooth Muscles

Vascular Tissue

Adrenal Hormone Stimulation (AHS)

Sympathetic Nervous System

Cardiovascular System - Blood Movement

Fluid Movement

Plasma fluid

Interstitial fluid

Intracellular fluid

Skeletal Muscle - Structure and Function

Types of Muscle Fibers/Tissues

Motor Units and Function

Motor Unit and Recruitment Methods

Energy Depletion and Recruitment

Contractile Speed Recruitment

Myths Regarding Muscles

Swelling of the Working Muscles

Things to think about

Chapter 7

The Cells and Beyond

Muscle Tissue Fibers

Myofibrils

Mitochondria

Components of the Cell

Number and Size of Muscle Fiber Types

Cellular Energy Depletion/Failure

Offsetting Energy Depletion

Three Types of Myofibril Failure

Myofibril Failure

Intermediate Failure

Mitochondrial Failure

Weight Management and Resistance Exercise

Shoulder Joint and Shoulder Girdle Muscles

Things to think about

Chapter 8

The Heart and Circulatory System

Transportation-Regulation-Protection

The Heart

Coronary Circulation

Cardiac (Heart) Muscle

The Blood Vessels

Structure of the Blood Vessel Walls

Tunica interna

Tunica media

Tunica externa

Exercise and the Heart

Exercise Demands on the Heart and Body

How Does the Nervous System Affect the Muscle System?

The Release of Calcium

Cross-bridge Formation

Relaxation Phase

Risk Factors in Exercising

Blood Pressure and Hypertension

Blood Pressure Values

How does Exercise Make a Difference?

Personal Note about Blood Pressure

Things to think about

Heart Attack Risk Profile

Chapter 9

Part 1   Aerobic Activities

Cardiovascular Response to Eating Before Exercise

Aerobic Performance and Eating

Anaerobic Performance and Eating

Part 2   Aerobic & Low Level Activities

Safety Tips for Aerobic Activities

General Guidelines

Metabolic Continuum

Factors Related to Aerobic Endurance Performance

Quick Glance at Running Mechanics

The Runner’s Breathing Process

Sprinters and Marathoners Breathing Process

Types of Aerobic Endurance Training

Cross-Training

Aerobic Exercise Monitoring - Intensity

Aerobics Activity for Fat Reduction

Aerobics for General Fitness

Endurance Athletes and Aerobics

Quick Glance at Weight Disorders

Hitting the Wall

Part 3   Aerobic Dancing

Does Aerobic Dancing Work?

Aerobic Dancing and Injuries

Part 4    Selecting the Right Exercise or Running Shoes

Degree of Pronation

Types of Arches

Body Weight and Type of Runner

Environmental Considerations

Buying the Right Shoe

Major Components of the Athletic Shoes

Types of Shoe Lasts

More on Types of Training Shoe

Aerobic Shoes

Court Shoes

Cross-Trainers

Basic Jogging Program

Things to think about

General Schedule – A Basic 12-Weeks Jogging Program

Foot and Shoe Chart

Chapter 10

Part 1   Fundamentals and Advance Principles of Resistance Training

Repetitions, Sets, and Bouts

Varying Speed

Rest between Sets and Daily Workout

Principles of Overload Training (For strength and Stamina)

Heavy Training (For Bulk and Muscle Strength)

Muscle Strength and Stamina

The Pump Resistance Exercise

Muscle Strength and Endurance

Multi-Set Training Principles - Antagonistic

As Stated Previously Antagonistic Muscle Groups Are

Nervous Relaxation and Lactic Acid Removal

Antagonistic Training Plan

Push and Pull Exercises (Alternating)

Upper and Lower Body Exercise (Alternating)

Circuit Training

Circuit Full Body Resistance Workout Routine

Record Keeping

Performance and Recovery

Failure to Progress

Between Set Recovery

Part 2   Training for the Beginner

In the Beginning, What Do You Want to Develop?

Resistance Training Decision

Believe It or Not

Mitochondrial Building

Beginners Nervous System

Part 3   Resistance Exercises and Warm-ups/Cool-downs

Finer Points

Using the Dumbbells or Barbells for Training the Beginner

More on Warm-ups/Cool-downs

Things to think about

Chapter 11

Stretching and Flexibility

Flexibility and Range of Motion

Factors Affecting Range of Motion

Stretching

Types of Stretching

Active stretching

Passive stretching

Static stretching

Ballistic stretching

Dynamic stretching

When Should You Stretch?

Back Conditioning

Back Strength

Back Flexibility

Posture

Back Injuries

Things to think about

Chart on Stretching

Chapter 12

Post Work-out Schedule and Conditioning

Post Work-out Activity and Fat Loss

Post Work-out Stretching

Chapter 13

Spotting Techniques for Resistance Training

Fundamentals of Gripping the Bar

Breathing During Resistance Exercise

Resistance Training and Spotting

How Many Spotters

Communication

Partner

Spotter

Things to think about

Chapter 14

Calisthenics Training

Purpose of Calisthenics

Calisthenic Exercises

Bending and reaching

Squat bender

Lunger

Knee bender

Side straddle hop

Safety Factors

Things to think about

Calisthenics Exercise Charts

Chapter 15

Plyometric Training

What is Plyometric Training?

Muscle Plyometric Physiology

Practical Implications of Plyometric Exercise

Types of Plyometric Exercise

Musculoskeletal Stress

Things to think about

Plyometric Exercise Charts

Chapter 16

Putting it All Together

Workout Gym Chart

The Upper Body Work-out — Chest

The Upper Body Work-out — Back and Shoulders

Arm Work-out

Abdominal Work-out

Lower Body Work-out — Hips, Legs, Ankles, and Foot

Weight Training Exercise Chart

Self-Test Chart

Answers to Self-Test Chart

Chapter 17

Essential Nutrition

Part 1   Vitamins

Yes/No on Taking Vitamins & Mineral Supplements

Nature of Vitamins/Minerals

Definition of Vitamins

Types of Vitamins

Fat soluble vitamins

Water soluble vitamins

Vitamins at a Glance

Vitamin Needs

Food Guide and Nutrient Standards

Why Take Vitamins

Metabolic Control Agent – Coenzymes

Fat-Soluble Vitamins

Water-Soluble Vitamins

Phytochemicals

Function of Vitamins

Part 2   Minerals

What are Minerals?

Major Minerals

Trace Minerals

Essential Minerals

Unclear Minerals

Minerals at a Glance

The Function of Minerals

Mineral Metabolism

Megadoses

United States Pharmacopeia/USP

USP Verification of Dietary Supplements – Quality

USP Verification of Dietary Supplements – Ingredients

USP Verified Pharmaceutical Ingredients – Drugs

USP Claims

Principles to Follow When Taking Vitamins and/or Minerals

Things to think about

Chapter 18

Water – The Food of Life

The Function of Body Water

Water Balance in the Body

Intake

Output

Water Requirements during Exercise

Hyponatremia

Hyponatremia Symptoms

Factors that Predispose to Hyponatremia

Things to think about

Chapter 19

Proteins

What are Proteins?

Classes of Amino Acids

Indispensable

Dispensable

Conditionally Indispensable

Protein Balance

Nitrogen Balance

Positive Nitrogen Balance

Negative Nitrogen Balance

The Function of Proteins

Dietary Reference Index (DRI) and the Recommended Dietary Allowance (RDA)

Little about BCAA

Manufacturers’ Claims for Amino Acids

Things to think about

Chapter 20

Carbohydrates

Basic Fuel Source

Energy Production System

Classes of Carbohydrates

Monosaccharide

Disaccharides

Sucrose

Lactose

Maltose

Polysaccharides

Starches

Glycogen

Dietary Fiber

Cellulose

Non-cellulose polysaccharides

Lignin

The Functions of Carbohydrates

DRI for Carbohydrates, Sugar, and Fiber

Things to think about

Chapter 21

Lipids

The Nature of Lipids or Fats

Classes of Fats

Lipids

Triglycerides

Fatty Acids

Saturated fatty acids

Unsaturated fatty acids

Monounsaturated fatty acids

Polyunsaturated fatty acids

Essential or Nonessential Fatty Acids

Essential fatty acids

Non-essential Fatty acid

Lipoproteins

Low density lipoproteins

High density lipoproteins

Cholesterol

A Little More on Cholesterol

Treatment Options for High Levels of Low Density Lipoproteins

The Function of Fats as Energy and Essential Nutrients

Body Fats

Animal Verses Plant Fats

Visible and Invisible Fats

Nutrition Facts Labeling

Things to think about

Chapter 22

Exercise Physiology, Fat Reduction, and the Female

Women and Their Fat

What Causes These Differences?

Patterns of Fat Development and Reduction in Women

Cellulite – What is it?

Believe It or Not Regarding Body Fat Reduction

Aerobic Exercises and Fat Reduction in Women

Things to think about

Food Log Chart

Chapter 23

Part 1   ports Drinks

What is a Sports Drink?

Adequate Hydration before Exercise

Sports Drinks before Exercise

Hydration during Exercise

Dehydration and Rehydration after Exercise

Composition of Commonly Used Sports Drinks in U.S.A.

Part 2   Energy Drinks

What is an Energy Drink?

Ingredients in Energy Drinks

Part 3   Vitamins, Caffeine, and Taurine

Vitamins in Energy Drinks

Caffeine in Energy Drinks

Taurine in Energy Drinks

Energy Drinks Illnesses Soar in U.S.

Health Effects on the Young

Health Effects on Adults

Reading the Labels on Energy Drinks

Purpose of Energy Drinks

Things to think about

Nutritional Diet Preparation Charts

Chapter 24

Steroid Use in Physical Fitness

Anabolic-Androgenic Steroid Effects

Process of Adverse Effects of AAS

Female Specific Side Effects of AAS

Adolescence Side Effects of AAS

Commonly Abused Steroid Drugs

Things to think about

Chapter 25

The Past and Future of Health, Physicality and Longevity

What Lies Ahead?

Optimal Health

Health Advances

Human Growth Hormone (HGH)

Steroids

DHEA

Pluripotent Stem Cells (PSC)

All Natural

HeLa Cells

What are the Limits?

Captain America

Things to think about

Chapter 26

The More Adult Generation

Aerobic Training for the Adult Group

Resistance Training in the Adult Group

Things to think about

Chapter 27

Sports Injuries

Physical Training and Sports Injuries

Specific Adaption to Imposed Demands (S.A.I.D)

Enhanced Well-being

Distraction Hypothesis

Monoamines

Endorphins

Exercise Addiction

Warm-ups and Warm-downs

Purpose of Warm-ups and Warm-downs

Passive warm-ups

Active warm-ups

General warm-ups

Specific warm-ups

Injury Prevention

Injury Risk Factors

Typical Injuries Related to Physical Training

Typical Injuries Related to Aerobic Training

First Aid

Signs and Symptoms

Pain

Warmth

Redness

Swelling

Types of Pain Associated with Injuries

Visceral pain

Somatic pain

Naturopathic pain

P.R.I.C.E

Stages of Healing

Pain Management

Exercise Hazards in Women

Exercise and Pregnancy

Things to think about

Chapter 28

Continuing Research in the Expanding Knowledge of Exercise Physiology

Questions That Need to be Answered?

Where Do We Go From Here?

Factors Covered Related to Exercise

Long Life

Summary

Books of Interest

Glossary

SCOPE

Achieving optimal health and physical well-being should and is your choice. To me, this is a wonderful door to a healthier future, for it allows us to make that choice on how we may choose to live the life we have chosen. When it comes down to the genetic code, we have a 65 percent chance to control how we are going to live. The possibilities for the years to come, in many ways, are limitless. The decision for a lifetime of good health and well-being is yours.

Realizing that participating in any physical exertion endeavor is voluntary, but parents, coaches and teachers must be made aware of a young adult’s involvement and/or participation in sports or any physical activity in school or otherwise. Parents have a decision to make when allowing their children to participate in sports or an exercise effort. One thing that is not considered for the children is for that child to have a complete physical examination before embarking on any strenuous activity. Your family physician should be aware of all sports or exercise training your child would be participating in so that a full and complete physical assessment can be done. Coaches should receive approval from the parents’ and the child’s physician before any exertion is allowed. Teaches should be aware of any sports activities their students are involved in; it will help them recognize any patterns of behavior or eating disorders in the girls or boys performance so that they can advise the parents and/or make referrals to specialists if necessary to improve their wards quality of life.

These notes will try and give you some ideas on how to improve and enhance the quality of life for the young and more senior members at any age. These notes will go into a health maintenance program: good nutrition, the benefits of exercises, redefining and explain some of the misunderstandings and concepts of some of the pillars of health related issues and most important health awareness and watchful clues to identify.

One of the pillars of a health maintenance program is nutrition. Not nutrition as a way of losing weight, but as a way of eating on a daily basis. This should not be focused on a rigid diet program, but on a practical eating habit that can work with you and your young adult throughout the ages.

The joy of exercise is a way to keep your body moving so that fitness will be a byproduct of daily living and in doing the things you like to do. After an overview of anatomy and physiology, we will discuss activities on how to make us stronger and healthier. There are a multitude of exercise options to choose from and there are some ways that you may never have considered.

There may be other ideas and concepts that you may want to reconsider or rethink regarding your long term health issues. These other concerns that affect our health choices may include hydration, alcohol, tobacco, chemicals, such as, steroids, and continuously updating our education in health related topics.

Here are certain other themes or pillars you will hear said throughout these notes and will be repeated time and time again:

1. There is no such thing as the wrong way to exercise but there is an unsafe way to exercise. You may think that you’re exercising pectoralis major muscles when you are really exercising your deltoids and pectoral minor muscles, but that’s just education. Following the F.I.T. (frequency, intensity and time or duration) and using the right amount of resistance is the name of the program.

2. Make small changes at a time. These small changes will eventually make a big difference down the line. I have noticed that when using the weights, most weight training individuals will put on too much weight and opt to do three to five repetitions of resistance exercises rather than 12 to 15. Depending on what you are seeking in your workout, one should know that one can gain 40 percent more strength and stamina by using fewer weights and more repetitions (12 to 15) then using heavier loads, again that’s just education. When increasing resistance, use 1 lb to 2.5 lbs. rather than 5 to 10 lbs. (muscles do not always recognize this small change in weights) and repeat your 12 through 15 repetitions. As your muscles get use to this smaller increase, it would be time to increase that weight a fraction more. This is how you gain strength and become stronger. Small increments at a time work the same with your diet. Make small changes in your diet. Don’t go radicle on diet changes. Such radicle changes are very hard for your mind and body to keep up with and/or accept.

3. There are no magical formulas, pills, places, diets, potions or panaceas, and there are no magical exercises, aerobics or weight training programs that are going to help you become stronger or loss weight faster overnight or in 10 days. There are many things you can do to improve your health, but it will take time and effort to accomplish. Time has worked against you, now let time work for you.

4. This last pillar is very important; you have the right to choose wisely. Your choices to stand-up and take charge of your health will make the difference that will bring you joy, good health, and has the ability to sustain you. As long as the will remains constant it will be with you as long as you wish.

Everyone needs some change, but it depends on what you’re willing to go through to achieve that needed modification that makes the difference.

FOREWORD

In these notes, I will try to talk to you as if you were right in front of me, so I have written these notes in a simple easy to read format eliminating long explanations in favor of one or two sentences and short phrases. I guess you might say, in definition and straight to the point dialogue manner.

These notes are not meant to be a text book or a course in anatomy and physiology, even though there is anatomy and physiology in the notes. It is more of a how-to book with different options for different developmental possibilities. In some chapters like the muscles, heart, and aerobics areas, I have gone into deeper detail because, to me, these areas are the most important areas and without this basic background as to how the muscles perform their tasks in these capacities and why different techniques and conditioning routines work differently, the rest is just white wash on a rusty picket fence. You may look good but can you explain the progression as to how and why in an intelligent manner. If this kind of detail is not important to you then move on and turn the page.

Some chapters are short; this does not take away the importance of the information within its contents. It is just my attempt, again, to simplify the subject. You will also find certain phases, definitions, and medical advice repeated from one chapter to other chapters in these notes. The purpose is to fit it in and to make sense of a concept and also to complete a thought. You can only determine how important a particular subject matter is to you and if it can help you or fit into your needs by reading the subject matter.

When deciding to improve your health or athletic abilities, choose wisely. There are exercises that may not contribute that much to your desired goal and may actually hinder your goal and progress. Please keep in mind that if you want to be a runner, sprinter or long distance runner, then the best and more functional exercise is to get on the track and run. Weight training is a secondary consideration. If you’re looking to be good in any particular sport then involve yourself in that sport and the rest is an asset in complementing and enhancing that sport. Again, choose wisely, have fun, aim for the sky, and enjoy the journey.

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Edmund A. Cruz

PROLOGUE

Please be advised, if you are looking for a writer that has a lot of credentials mounted upon a PH.D., please put these notes down and go on to your next choice. If you are looking for someone that has years of experience then continue reading.

I was in my favorite gym working out on the Smith machine with 295 lbs. padded barbell on my shoulders performing plantar flexion (toe raises). Being in my late 60’s, this young man came up to me and said, Hey, did you hear about this young 20 year old that died on this machine a few days ago. I was here when it happened. I just thought that you should know. A week before hearing this, a gym friend came up to me and said Did you hear about the football player who broke both of his wrists on the bench press at the high school last week. After I finished my bout on the Smith machine, I went over to the front desk and told one of the gym manager’s what I heard regarding the death of the young man in this gym. He confirmed this and stated that in another gym (one of the gyms I also attend) a young man, again in his twenties, had a stroke while lifting weights. Thank God this young man did not die, but it started me thinking of all the stupid things I have done before I really knew how to weight train. It also started me thinking about some of the really unsafe gym workouts that I have observed throughout my years. These unsafe practices that I have observed were from the young to the, so called, initiated and more senior members of the gym cartel. This goes double for me. I have done some stupid and very unsafe exercises in my time. I think most of us start out in the gym copycatting other members. I know for sure that is the way I started.

During my younger years, I played football, basketball, baseball, track-and-field, collegian wrestling (Greco Roman), and I even did some gymnastics at a school called Echo Hill Academy in Dobbs Ferry, New York, but through all of these sports that I have participated in, I do not ever recall any of the coaches asking me if I had any medical condition or bringing me into the weight room and showing me how to properly use the equipment. I am sure it is different now.

I joined the Air Force at the ripe old age of 17. After 4 years in the Air Force, I transferred into the Army. I have been through some very active training conditioning programs and some dynamic events. This is when I decided to become much more active in keeping physically fit as part of my