{"id":533,"date":"2019-03-11T19:47:56","date_gmt":"2019-03-11T19:47:56","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/?post_type=chapter&#038;p=533"},"modified":"2019-04-15T14:41:58","modified_gmt":"2019-04-15T14:41:58","slug":"15-3-fitness-and-health","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/chapter\/15-3-fitness-and-health\/","title":{"raw":"15.3: Fitness and Health","rendered":"15.3: Fitness and Health"},"content":{"raw":"<div id=\"skills\">\r\n<div class=\"textbox learning-objectives\">\r\n<h3>Learning Objectives<\/h3>\r\n<ul>\r\n \t<li>Define fitness and explain the essential elements of physical fitness.<\/li>\r\n \t<li>List the physical, mental, and emotional benefits of physical activity.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<span style=\"font-size: 1rem;text-align: initial\">Becoming physically fit is an important part of achieving optimal health. A well-rounded exercise program is crucial to become and remain healthy. Physical activity improves your health in a number of ways. It promotes weight loss, strengthens muscles and bones, keeps the heart and lungs strong, and helps to protect against chronic disease. There are four essential elements of physical fitness: cardiorespiratory endurance, muscle strength, muscle endurance, and flexibility. Some enthusiasts might argue the relative importance of each, but optimal health requires some degree of balance between all four. Neither a muscle-bound weight lifter unable to bend down to tie his shoes nor a flexible yoga enthusiast who cannot lift her suitcase can be considered completely fit. All four elements of physical fitness are vital.<\/span>\r\n\r\n<\/div>\r\n\r\n[caption id=\"\" align=\"aligncenter\" width=\"416\"]<img class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/517\/800px-Vrksasana.jpg?revision=1\" alt=\"\" width=\"416\" height=\"471\" \/> <em>Figure\u00a015.3.1: What does it mean to be physically fit? What does physical fitness encompass? A group of women demonstrating Vrksasana, the tree posture. Image used with permission from\u00a0Judith on Flickr<\/em>[\/caption]\r\n\r\n<div id=\"zimmerman_1.0-ch15_s02_s01\" class=\"section\">\r\n<div id=\"section_1\" class=\"mt-section\">\r\n<h2 id=\"The_Essential_Elements_of_Physical_Fitness-646\">The Essential Elements of Physical Fitness<\/h2>\r\n<p id=\"zimmerman_1.0-ch15_s02_s01_p01\" class=\"para \">Building\u00a0<span class=\"margin_term\">cardiorespiratory endurance<\/span>\u00a0through aerobic exercise is an excellent way to maintain a healthy weight. Working on this element of physical fitness also improves your circulatory system. It boosts your ability to supply the body\u2019s cells with oxygen and nutrients, and to remove carbon dioxide and metabolic waste. In addition, aerobic exercise makes you breathe faster and more deeply, which maximizes oxygen levels in the blood. Regular, moderate aerobic activity, about thirty minutes at a time for five days per week, trains the body to deliver oxygen more efficiently, which strengthens the heart and lungs, and reduces the risk of cardiovascular disease.<span id=\"zimmerman_1.0-fn15_018\" class=\"footnote\">Mayo Clinic. \u201cFitness Training: Elements of a Well-Rounded Routine.\u201d September 3, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305<\/a>.<\/span><\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s01_p02\" class=\"para \">The most common standard for evaluating cardiorespiratory endurance is the\u00a0<strong class=\"emphasis bold\">VO<\/strong><sub class=\"subscript\">2<\/sub>\u00a0<strong class=\"emphasis bold\">max<\/strong>\u00a0test. VO<sub class=\"subscript\">2<\/sub>\u00a0max is your maximal oxygen uptake, and the VO<sub class=\"subscript\">2<\/sub>\u00a0max test measures the amount of oxygen (in relation to body weight) that you can use per minute. A test subject usually walks or runs on a treadmill with an air mask over their face to measure oxygen consumption as exercise intensity increases (Video 15.2). At some point, the amount of oxygen consumed no longer increases despite an increase in exercise intensity. This value of oxygen consumption is referred to as VO<sub class=\"subscript\">2<\/sub>\u00a0max, \u2018V\u2019 meaning volume, and \u2018max\u2019 meaning the maximum amount of oxygen (O<sub class=\"subscript\">2<\/sub>) consumed independent of exercise intensity. The higher the number, the more oxygen you can consume, and the faster or longer you can walk, run, bike, or swim, among other aerobic activities.<span id=\"zimmerman_1.0-fn15_019\" class=\"footnote\">Ed Eyestone, \u201cHow to Improve Your VO<sub class=\"subscript\">2<\/sub>\u00a0Max,\u201d\u00a0<em class=\"emphasis\">Runner\u2019s World<\/em>, 9 January 2008.\u00a0<a class=\"link external\" href=\"http:\/\/www.runnersworld.com\/article\/0,7120,s6-238-244--12408-0,00.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.runnersworld.com\/article\/0,7120,s6-238-244--12408-0,00.html<\/a>.<\/span><\/p>\r\n\r\n<div class=\"mt-video-widget mt-video-width-50\">\r\n<div>\r\n\r\n[embed]https:\/\/www.youtube.com\/embed\/HpwlxBOmhBI[\/embed]\r\n\r\n<\/div>\r\n<\/div>\r\n<div id=\"zimmerman_1.0-ch15_s02_s01_n01\" class=\"video \">\r\n<h4 class=\"para\"><em><strong>Video\u00a0<\/strong><\/em>15.3.1: VO<sub class=\"subscript\">2<\/sub>\u00a0Max Test: The Human Body\u2014A User\u2019s Guide. Watch two athletes take a VO<sub class=\"subscript\">2<\/sub>\u00a0max test to measure their cardiorespiratory endurance.\u00a0<a class=\"replaced-iframe external\" href=\"http:\/\/www.youtube.com\/v\/HpwlxBOmhBI\" target=\"_blank\" rel=\"external nofollow noopener\">(click to see video).<\/a><\/h4>\r\n<\/div>\r\n<p id=\"zimmerman_1.0-ch15_s02_s01_p03\" class=\"para \"><span class=\"margin_term\">Muscle strength<\/span>\u00a0and\u00a0<span class=\"margin_term\">muscle endurance<\/span>\u00a0are two other essential elements of physical activity. They are not just crucial for athletes and bodybuilders\u2014building muscle strength and endurance is important for children, seniors, and everyone in between. The support that your muscles provide allows you to work, play, and live more efficiently. Strength training involves the use of resistance machines, resistance bands, free weights, or other tools. However, you do not need to pay for a gym membership or expensive equipment to strengthen your muscles. Homemade weights, such as plastic bottles filled with sand, can work just as well. You can also use your own body weight and do push-ups, leg squats, abdominal crunches, and other exercises to build your muscles. If strength training is performed at least twice a week, it can help to improve muscle strength and endurance, and to increase bone strength. Strength training can also help you to maintain muscle mass during a weight-loss program.<span id=\"zimmerman_1.0-fn15_020\" class=\"footnote\">Mayo Clinic. \u201cFitness Training: Elements of a Well-Rounded Routine.\u201d September 3, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305<\/a>.<\/span><\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s01_p04\" class=\"para \"><span class=\"margin_term\">Flexibility<\/span>\u00a0is the range of motion available to your joints. Yoga, tai chi, Pilates, and stretching exercises work to improve this element of fitness. Stretching not only improves your range of motion, it also promotes better posture, and helps you perform activities that can require greater flexibility, such as chores around the house. In addition to working on flexibility, older adults should include balance exercises in their regular routine. Balance tends to deteriorate with age, which can result in falls and fractures.<span id=\"zimmerman_1.0-fn15_021\" class=\"footnote\">Mayo Clinic. \u201cFitness Training: Elements of a Well-Rounded Routine.\u201d September 3, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305<\/a>.<\/span><\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s01_p05\" class=\"para \">Some forms of exercise confer multiple benefits, which can help you to balance the different elements of physical fitness. For example, riding a bicycle for thirty minutes or more not only builds cardiorespiratory endurance, it also improves muscle strength and muscle endurance. Some forms of yoga can also build muscle strength and endurance, along with flexibility. However, addressing fitness standards in all four categories generally requires incorporating a range of activities into your regular routine.<\/p>\r\n\r\n<\/div>\r\n<\/div>\r\n<div id=\"zimmerman_1.0-ch15_s02_s02\" class=\"section\">\r\n<div id=\"section_2\" class=\"mt-section\">\r\n<h3 id=\"Metabolic_Fitness-646\">Metabolic Fitness<\/h3>\r\n<p id=\"zimmerman_1.0-ch15_s02_s02_p01\" class=\"para \">Being fit also encompasses\u00a0<span class=\"margin_term\">metabolic fitness<\/span>. It relates to the number of calories you require to survive and the number of calories you burn during physical activity. Recall that\u00a0<strong class=\"emphasis bold\">metabolism<\/strong>\u00a0is the sum of all chemical reactions that occur in the human body to conduct life\u2019s processes. Some are catabolic reactions that break down nutrients to supply the body with cellular energy. The rate at which a person burns calories depends on body shape, body composition, sex, age, nutritional status, and genetics.<\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s02_p02\" class=\"para \">One measurement of metabolic fitness is\u00a0<strong class=\"emphasis bold\">resting metabolic rate<\/strong>, or RMR, which is a measurement of the amount of energy required for the body to maintain its basic functions while at rest, i.e. breathing, heart beats, liver and kidney function, and so on. On average, RMR accounts for between 50 and 70 percent of a person\u2019s total daily energy expenditure. Different factors can affect the RMR, and as a result it is not a perfect measurement for metabolic fitness. For example, a slender person who is tall has more body surface area and therefore has a higher RMR. Also, muscle utilizes more energy at rest than fat, and a person with more muscle mass has a higher RMR.<span id=\"zimmerman_1.0-fn15_022\" class=\"footnote\">Moninger, J. \u201cMetabolism Hacks: Tap into Your Calorie-Burning Power.\u201d Web MD. Accessed December 21, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.webmd.com\/diet\/features\/metabolism-hacks\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.webmd.com\/diet\/features\/metabolism-hacks<\/a>.<\/span><\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s02_p03\" class=\"para \">A second measurement of metabolic fitness is the number of calories burned during physical activity. The amount of calories burned depends on the rate at which the heart beats, how much oxygen is delivered to tissues, and how efficiently metabolic reactions consume oxygen and burn calories. One of the best estimates of energy expenditure during exercise is how much oxygen a person consumes. Recall that VO<sub class=\"subscript\">2<\/sub>\u00a0max is used to measure cardiorespiratory endurance. Greater VO<sub class=\"subscript\">2<\/sub>\u00a0max is indicative of better oxygen metabolism and cardiovascular fitness, meaning more calories burned. In contrast to RMR, VO<sub class=\"subscript\">2<\/sub>\u00a0max increases significantly with exercise training, from increasing blood flow to tissues to increasing the strength of heart muscle contraction. Greater blood flow into the tissues means more oxygen to muscle, which means more calories burned.<\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s02_p04\" class=\"para \">Increasing your daily activity and shedding excess weight helps to improve metabolic fitness. However, you do not have to be the perfect weight to be metabolically fit. Metabolic fitness is highly individualized. Also, any improvement to metabolic fitness is beneficial and means a decrease in the risk for developing diabetes, or other chronic conditions.<\/p>\r\n\r\n<\/div>\r\n<\/div>\r\n<div id=\"zimmerman_1.0-ch15_s02_s03\" class=\"section\">\r\n<div id=\"section_3\" class=\"mt-section\">\r\n<h3 id=\"Keeping_Fit:_The_Benefits_of_Physical_Activity-646\">Keeping Fit: The Benefits of Physical Activity<\/h3>\r\n<p id=\"zimmerman_1.0-ch15_s02_s03_p01\" class=\"para \">Regular physical activity is one of the best things you can do to achieve optimal health. Individuals who are physically active for about seven hours per week lower the risk of dying early by 40 percent compared to those who are active for less than thirty minutes per week.<span id=\"zimmerman_1.0-fn15_023\" class=\"footnote\">Centers for Disease Control and Prevention. \u201cPhysical Activity and Health: The Benefits of Physical Activity.\u201d Last updated February 16, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.cdc.gov\/physicalactivity\/everyone\/health\/index.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.cdc.gov\/physicalactivity\/everyone\/health\/index.html<\/a>.<\/span>\u00a0Improving your overall fitness involves sticking with an exercise program on a regular basis. If you are nervous or unsure about becoming more active, the good news is that moderate-intensity activity, such as brisk walking, is safe for most people. Also, the health advantages of becoming active far outweigh the risks. Physical activity not only helps to maintain your weight, it also provides a wealth of benefits\u2014physical, mental, and emotional.<\/p>\r\n\r\n<div id=\"zimmerman_1.0-ch15_s02_s03_s01\" class=\"section\">\r\n<div id=\"section_4\" class=\"mt-section\">\r\n<h3 id=\"Physical_Benefits-646\">Physical Benefits<\/h3>\r\n<p id=\"zimmerman_1.0-ch15_s02_s03_s01_p01\" class=\"para \">Getting the recommended amount of physical activity each week, about 150 minutes of moderate, aerobic exercise, such as power walking or bicycling, does not require joining a gym, wearing spandex, or taking expensive, complicated classes. If you can\u2019t commit to a formal workout four to five days per week, you can become more active in simple ways\u2014by taking the stairs instead of the elevator, by walking more instead of driving, by going out dancing with your friends, or by doing your household chores at a faster pace. It is not necessary to perform at the level of a professional dancer or athlete, or to work out for several hours every day, to see real gains from exercise. Even slightly increased activity can lead to physical benefits, such as:<\/p>\r\n\r\n<ul id=\"zimmerman_1.0-ch15_s02_s03_s01_l01\" class=\"itemizedlist \">\r\n \t<li><strong class=\"emphasis bold\">Longer life.<\/strong>\u00a0A regular exercise program can reduce your risk of dying early from heart disease, certain cancers, and other leading causes of death.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Healthier weight.<\/strong>\u00a0Exercise, along with a healthy, balanced eating plan, can help you lose extra weight, maintain weight loss, or prevent excessive weight gain.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Cardiovascular disease prevention.<\/strong>\u00a0Being active boosts HDL cholesterol and decreases unhealthy triglycerides, which reduces the risk of cardiovascular diseases.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Management of chronic conditions.<\/strong>\u00a0A regular routine can help to prevent or manage a wide range of conditions and concerns, such as metabolic syndrome, Type 2 diabetes, depression, arthritis, and certain types of cancer.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Energy boosts.<\/strong>\u00a0Regular physical activity can improve muscle tone and strength and provide a boost to your cardiovascular system. When the heart and lungs work more efficiently, you have more energy.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Strong bones.<\/strong>\u00a0Research shows that aerobic activity and strength training can slow the loss of bone density that typically accompanies aging.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/div>\r\n<div id=\"zimmerman_1.0-ch15_s02_s03_s02\" class=\"section\">\r\n<div id=\"section_5\" class=\"mt-section\">\r\n<h3 id=\"Mental_and_Emotional_Benefits-646\">Mental and Emotional Benefits<\/h3>\r\n<p id=\"zimmerman_1.0-ch15_s02_s03_s02_p01\" class=\"para \">The benefits of an exercise program are not just physical, they are mental and emotional as well. Anyone who has gone for a walk to clear their head knows the mental benefits of exercise firsthand. Also, you do not have to be a marathoner on a \u201crunner\u2019s high\u201d to enjoy the emotional benefits of becoming active. The mental and emotional benefits of physical activity include:<\/p>\r\n\r\n<ul id=\"zimmerman_1.0-ch15_s02_s03_s02_l01\" class=\"itemizedlist \">\r\n \t<li><strong class=\"emphasis bold\">Mood improvement.<\/strong>\u00a0Aerobic activity, strength-training, and more contemplative activities such as yoga, all help break cycles of worry, absorption, and distraction, effectively draining tension from the body.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Reduced risk of depression, or limited symptoms of it.<\/strong>\u00a0Some people have called exercise \u201cnature\u2019s antidepressant,\u201d and studies have shown that physical activity reduces the risk of and helps people cope with the symptoms of depression.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Cognitive skills retention.<\/strong>\u00a0Regular physical activity can help people maintain thinking, learning, and judgement as they age.<\/li>\r\n \t<li><strong class=\"emphasis bold\">Better sleep.<\/strong>\u00a0A good night\u2019s sleep is essential for clear thinking, and regular exercise promotes healthy, sound sleep. It can also help you fall asleep faster and deepen your rest.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/div>\r\n<div id=\"zimmerman_1.0-ch15_s02_s03_s03\" class=\"section\">\r\n<div id=\"section_6\" class=\"mt-section\">\r\n<h3 id=\"Changing_to_a_More_Active_Lifestyle-646\">Changing to a More Active Lifestyle<\/h3>\r\n<p id=\"zimmerman_1.0-ch15_s02_s03_s03_p01\" class=\"para \">A physically active lifestyle yields so many health benefits that it is recommended for everyone. Change is not always easy, but even small changes such as taking the stairs instead of the elevator, or parking farther away from a store to add a bit more walking into your day can lead to a more active lifestyle and set you on the road to optimal health. When people go one step further by walking or biking on a regular basis, or becoming active by growing and maintaining a garden, they do more than promote their own health\u2014they safeguard the health of the planet, too.<\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s03_s03_p02\" class=\"para \">As you change to a more active lifestyle, select an activity that you can integrate into your schedule smoothly, so you can maintain it. For example, instead of making time to get coffee with friends, you might suggest a walk, roller blading, or going for a swim in the campus pool. Also, find an activity that you will be motivated to do. Some people decide to participate in team sports, such as local soccer or softball leagues, because they enjoy being active with others or like knowing that a team relies on them. Others prefer to take a class, such as spinning or yoga, that is led by an instructor who will motivate them. Still others prefer more solitary pursuits, such as taking a jog alone in their neighborhood. No matter what your preference, you are more likely to stick to a workout program if you enjoy it.<\/p>\r\n<p id=\"zimmerman_1.0-ch15_s02_s03_s03_p03\" class=\"para \">Whatever activities people choose to do, if they expend an extra 500 calories per day, they will lose 1 pound per week, become more physically fit, and maintain a healthy nutritional profile. The exact number of calories expended per hour will vary, depending on an individual\u2019s weight and level of exertion. However, it can be helpful to keep these numbers in mind (which are for an adult who weighs about 160 pounds) when considering a program of aerobic activity:<\/p>\r\n\r\n<ul id=\"zimmerman_1.0-ch15_s02_s03_s03_l01\" class=\"itemizedlist \">\r\n \t<li>Walking at two miles per hour burns 204 calories per hour<\/li>\r\n \t<li>Bicycling burns 292 calories per hour<\/li>\r\n \t<li>Jogging burns 606 calories per hour<\/li>\r\n \t<li>Golf burns 314 calories per hour, if players carry their clubs<\/li>\r\n \t<li>Ballroom dance burns 219 calories per hour<\/li>\r\n \t<li>Tennis burns 584 calories per hour<span id=\"zimmerman_1.0-fn15_024\" class=\"footnote\">Mayo<\/span><span id=\"zimmerman_1.0-fn15_024\" class=\"footnote\">\u00a0Clinic. \u201cExercise for Weight Loss: Calories Burned in 1 Hour.\u201d \u00a9 1998\u20132012 Mayo Foundation for Medical Education and Research. Last updated August 2, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/exercise\/SM00109\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/exercise\/SM00109<\/a>.<\/span><\/li>\r\n<\/ul>\r\n<div id=\"zimmerman_1.0-ch15_s02_s03_s03_n01\" class=\"key_takeaways \">\r\n<div id=\"section_7\" class=\"mt-section\">\r\n<div class=\"textbox key-takeaways\">\r\n<h3>Key Takeaways<\/h3>\r\nPhysical fitness is an important part of the pursuit of optimal health. Regular exercise yields multiple benefits in terms of preventing disease and promoting health.\u00a0The four essential elements of physical fitness are cardiorespiratory endurance, muscle strength, muscle endurance, and flexibility.\r\n\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div id=\"zimmerman_1.0-ch15_s02_s03_s03_n02\" class=\"exercises \">\r\n<div id=\"section_8\" class=\"mt-section\">\r\n<h3 id=\"Discussion_Starter-646\">Discussion Starter<\/h3>\r\n<ol id=\"zimmerman_1.0-ch15_s02_s03_s03_l03\" class=\"orderedlist\">\r\n \t<li>If exercise helps people feel better, why don\u2019t more people do it regularly? Discuss some ways to motivate more people to exercise. What are some of the ways that a regular routine could benefit someone currently leading a sedentary lifestyle?<\/li>\r\n<\/ol>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>","rendered":"<div id=\"skills\">\n<div class=\"textbox learning-objectives\">\n<h3>Learning Objectives<\/h3>\n<ul>\n<li>Define fitness and explain the essential elements of physical fitness.<\/li>\n<li>List the physical, mental, and emotional benefits of physical activity.<\/li>\n<\/ul>\n<\/div>\n<p><span style=\"font-size: 1rem;text-align: initial\">Becoming physically fit is an important part of achieving optimal health. A well-rounded exercise program is crucial to become and remain healthy. Physical activity improves your health in a number of ways. It promotes weight loss, strengthens muscles and bones, keeps the heart and lungs strong, and helps to protect against chronic disease. There are four essential elements of physical fitness: cardiorespiratory endurance, muscle strength, muscle endurance, and flexibility. Some enthusiasts might argue the relative importance of each, but optimal health requires some degree of balance between all four. Neither a muscle-bound weight lifter unable to bend down to tie his shoes nor a flexible yoga enthusiast who cannot lift her suitcase can be considered completely fit. All four elements of physical fitness are vital.<\/span><\/p>\n<\/div>\n<div style=\"width: 426px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/517\/800px-Vrksasana.jpg?revision=1\" alt=\"\" width=\"416\" height=\"471\" \/><\/p>\n<p class=\"wp-caption-text\"><em>Figure\u00a015.3.1: What does it mean to be physically fit? What does physical fitness encompass? A group of women demonstrating Vrksasana, the tree posture. Image used with permission from\u00a0Judith on Flickr<\/em><\/p>\n<\/div>\n<div id=\"zimmerman_1.0-ch15_s02_s01\" class=\"section\">\n<div id=\"section_1\" class=\"mt-section\">\n<h2 id=\"The_Essential_Elements_of_Physical_Fitness-646\">The Essential Elements of Physical Fitness<\/h2>\n<p id=\"zimmerman_1.0-ch15_s02_s01_p01\" class=\"para\">Building\u00a0<span class=\"margin_term\">cardiorespiratory endurance<\/span>\u00a0through aerobic exercise is an excellent way to maintain a healthy weight. Working on this element of physical fitness also improves your circulatory system. It boosts your ability to supply the body\u2019s cells with oxygen and nutrients, and to remove carbon dioxide and metabolic waste. In addition, aerobic exercise makes you breathe faster and more deeply, which maximizes oxygen levels in the blood. Regular, moderate aerobic activity, about thirty minutes at a time for five days per week, trains the body to deliver oxygen more efficiently, which strengthens the heart and lungs, and reduces the risk of cardiovascular disease.<span id=\"zimmerman_1.0-fn15_018\" class=\"footnote\">Mayo Clinic. \u201cFitness Training: Elements of a Well-Rounded Routine.\u201d September 3, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305<\/a>.<\/span><\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s01_p02\" class=\"para\">The most common standard for evaluating cardiorespiratory endurance is the\u00a0<strong class=\"emphasis bold\">VO<\/strong><sub class=\"subscript\">2<\/sub>\u00a0<strong class=\"emphasis bold\">max<\/strong>\u00a0test. VO<sub class=\"subscript\">2<\/sub>\u00a0max is your maximal oxygen uptake, and the VO<sub class=\"subscript\">2<\/sub>\u00a0max test measures the amount of oxygen (in relation to body weight) that you can use per minute. A test subject usually walks or runs on a treadmill with an air mask over their face to measure oxygen consumption as exercise intensity increases (Video 15.2). At some point, the amount of oxygen consumed no longer increases despite an increase in exercise intensity. This value of oxygen consumption is referred to as VO<sub class=\"subscript\">2<\/sub>\u00a0max, \u2018V\u2019 meaning volume, and \u2018max\u2019 meaning the maximum amount of oxygen (O<sub class=\"subscript\">2<\/sub>) consumed independent of exercise intensity. The higher the number, the more oxygen you can consume, and the faster or longer you can walk, run, bike, or swim, among other aerobic activities.<span id=\"zimmerman_1.0-fn15_019\" class=\"footnote\">Ed Eyestone, \u201cHow to Improve Your VO<sub class=\"subscript\">2<\/sub>\u00a0Max,\u201d\u00a0<em class=\"emphasis\">Runner\u2019s World<\/em>, 9 January 2008.\u00a0<a class=\"link external\" href=\"http:\/\/www.runnersworld.com\/article\/0,7120,s6-238-244--12408-0,00.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.runnersworld.com\/article\/0,7120,s6-238-244&#8211;12408-0,00.html<\/a>.<\/span><\/p>\n<div class=\"mt-video-widget mt-video-width-50\">\n<div>\n<p><iframe loading=\"lazy\" id=\"oembed-1\" title=\"VO2 Max Test - The Human Body - A User&#39;s Guide\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/HpwlxBOmhBI?feature=oembed&#38;rel=0\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/div>\n<\/div>\n<div id=\"zimmerman_1.0-ch15_s02_s01_n01\" class=\"video\">\n<h4 class=\"para\"><em><strong>Video\u00a0<\/strong><\/em>15.3.1: VO<sub class=\"subscript\">2<\/sub>\u00a0Max Test: The Human Body\u2014A User\u2019s Guide. Watch two athletes take a VO<sub class=\"subscript\">2<\/sub>\u00a0max test to measure their cardiorespiratory endurance.\u00a0<a class=\"replaced-iframe external\" href=\"http:\/\/www.youtube.com\/v\/HpwlxBOmhBI\" target=\"_blank\" rel=\"external nofollow noopener\">(click to see video).<\/a><\/h4>\n<\/div>\n<p id=\"zimmerman_1.0-ch15_s02_s01_p03\" class=\"para\"><span class=\"margin_term\">Muscle strength<\/span>\u00a0and\u00a0<span class=\"margin_term\">muscle endurance<\/span>\u00a0are two other essential elements of physical activity. They are not just crucial for athletes and bodybuilders\u2014building muscle strength and endurance is important for children, seniors, and everyone in between. The support that your muscles provide allows you to work, play, and live more efficiently. Strength training involves the use of resistance machines, resistance bands, free weights, or other tools. However, you do not need to pay for a gym membership or expensive equipment to strengthen your muscles. Homemade weights, such as plastic bottles filled with sand, can work just as well. You can also use your own body weight and do push-ups, leg squats, abdominal crunches, and other exercises to build your muscles. If strength training is performed at least twice a week, it can help to improve muscle strength and endurance, and to increase bone strength. Strength training can also help you to maintain muscle mass during a weight-loss program.<span id=\"zimmerman_1.0-fn15_020\" class=\"footnote\">Mayo Clinic. \u201cFitness Training: Elements of a Well-Rounded Routine.\u201d September 3, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305<\/a>.<\/span><\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s01_p04\" class=\"para\"><span class=\"margin_term\">Flexibility<\/span>\u00a0is the range of motion available to your joints. Yoga, tai chi, Pilates, and stretching exercises work to improve this element of fitness. Stretching not only improves your range of motion, it also promotes better posture, and helps you perform activities that can require greater flexibility, such as chores around the house. In addition to working on flexibility, older adults should include balance exercises in their regular routine. Balance tends to deteriorate with age, which can result in falls and fractures.<span id=\"zimmerman_1.0-fn15_021\" class=\"footnote\">Mayo Clinic. \u201cFitness Training: Elements of a Well-Rounded Routine.\u201d September 3, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/fitness-training\/HQ01305<\/a>.<\/span><\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s01_p05\" class=\"para\">Some forms of exercise confer multiple benefits, which can help you to balance the different elements of physical fitness. For example, riding a bicycle for thirty minutes or more not only builds cardiorespiratory endurance, it also improves muscle strength and muscle endurance. Some forms of yoga can also build muscle strength and endurance, along with flexibility. However, addressing fitness standards in all four categories generally requires incorporating a range of activities into your regular routine.<\/p>\n<\/div>\n<\/div>\n<div id=\"zimmerman_1.0-ch15_s02_s02\" class=\"section\">\n<div id=\"section_2\" class=\"mt-section\">\n<h3 id=\"Metabolic_Fitness-646\">Metabolic Fitness<\/h3>\n<p id=\"zimmerman_1.0-ch15_s02_s02_p01\" class=\"para\">Being fit also encompasses\u00a0<span class=\"margin_term\">metabolic fitness<\/span>. It relates to the number of calories you require to survive and the number of calories you burn during physical activity. Recall that\u00a0<strong class=\"emphasis bold\">metabolism<\/strong>\u00a0is the sum of all chemical reactions that occur in the human body to conduct life\u2019s processes. Some are catabolic reactions that break down nutrients to supply the body with cellular energy. The rate at which a person burns calories depends on body shape, body composition, sex, age, nutritional status, and genetics.<\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s02_p02\" class=\"para\">One measurement of metabolic fitness is\u00a0<strong class=\"emphasis bold\">resting metabolic rate<\/strong>, or RMR, which is a measurement of the amount of energy required for the body to maintain its basic functions while at rest, i.e. breathing, heart beats, liver and kidney function, and so on. On average, RMR accounts for between 50 and 70 percent of a person\u2019s total daily energy expenditure. Different factors can affect the RMR, and as a result it is not a perfect measurement for metabolic fitness. For example, a slender person who is tall has more body surface area and therefore has a higher RMR. Also, muscle utilizes more energy at rest than fat, and a person with more muscle mass has a higher RMR.<span id=\"zimmerman_1.0-fn15_022\" class=\"footnote\">Moninger, J. \u201cMetabolism Hacks: Tap into Your Calorie-Burning Power.\u201d Web MD. Accessed December 21, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.webmd.com\/diet\/features\/metabolism-hacks\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.webmd.com\/diet\/features\/metabolism-hacks<\/a>.<\/span><\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s02_p03\" class=\"para\">A second measurement of metabolic fitness is the number of calories burned during physical activity. The amount of calories burned depends on the rate at which the heart beats, how much oxygen is delivered to tissues, and how efficiently metabolic reactions consume oxygen and burn calories. One of the best estimates of energy expenditure during exercise is how much oxygen a person consumes. Recall that VO<sub class=\"subscript\">2<\/sub>\u00a0max is used to measure cardiorespiratory endurance. Greater VO<sub class=\"subscript\">2<\/sub>\u00a0max is indicative of better oxygen metabolism and cardiovascular fitness, meaning more calories burned. In contrast to RMR, VO<sub class=\"subscript\">2<\/sub>\u00a0max increases significantly with exercise training, from increasing blood flow to tissues to increasing the strength of heart muscle contraction. Greater blood flow into the tissues means more oxygen to muscle, which means more calories burned.<\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s02_p04\" class=\"para\">Increasing your daily activity and shedding excess weight helps to improve metabolic fitness. However, you do not have to be the perfect weight to be metabolically fit. Metabolic fitness is highly individualized. Also, any improvement to metabolic fitness is beneficial and means a decrease in the risk for developing diabetes, or other chronic conditions.<\/p>\n<\/div>\n<\/div>\n<div id=\"zimmerman_1.0-ch15_s02_s03\" class=\"section\">\n<div id=\"section_3\" class=\"mt-section\">\n<h3 id=\"Keeping_Fit:_The_Benefits_of_Physical_Activity-646\">Keeping Fit: The Benefits of Physical Activity<\/h3>\n<p id=\"zimmerman_1.0-ch15_s02_s03_p01\" class=\"para\">Regular physical activity is one of the best things you can do to achieve optimal health. Individuals who are physically active for about seven hours per week lower the risk of dying early by 40 percent compared to those who are active for less than thirty minutes per week.<span id=\"zimmerman_1.0-fn15_023\" class=\"footnote\">Centers for Disease Control and Prevention. \u201cPhysical Activity and Health: The Benefits of Physical Activity.\u201d Last updated February 16, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.cdc.gov\/physicalactivity\/everyone\/health\/index.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.cdc.gov\/physicalactivity\/everyone\/health\/index.html<\/a>.<\/span>\u00a0Improving your overall fitness involves sticking with an exercise program on a regular basis. If you are nervous or unsure about becoming more active, the good news is that moderate-intensity activity, such as brisk walking, is safe for most people. Also, the health advantages of becoming active far outweigh the risks. Physical activity not only helps to maintain your weight, it also provides a wealth of benefits\u2014physical, mental, and emotional.<\/p>\n<div id=\"zimmerman_1.0-ch15_s02_s03_s01\" class=\"section\">\n<div id=\"section_4\" class=\"mt-section\">\n<h3 id=\"Physical_Benefits-646\">Physical Benefits<\/h3>\n<p id=\"zimmerman_1.0-ch15_s02_s03_s01_p01\" class=\"para\">Getting the recommended amount of physical activity each week, about 150 minutes of moderate, aerobic exercise, such as power walking or bicycling, does not require joining a gym, wearing spandex, or taking expensive, complicated classes. If you can\u2019t commit to a formal workout four to five days per week, you can become more active in simple ways\u2014by taking the stairs instead of the elevator, by walking more instead of driving, by going out dancing with your friends, or by doing your household chores at a faster pace. It is not necessary to perform at the level of a professional dancer or athlete, or to work out for several hours every day, to see real gains from exercise. Even slightly increased activity can lead to physical benefits, such as:<\/p>\n<ul id=\"zimmerman_1.0-ch15_s02_s03_s01_l01\" class=\"itemizedlist\">\n<li><strong class=\"emphasis bold\">Longer life.<\/strong>\u00a0A regular exercise program can reduce your risk of dying early from heart disease, certain cancers, and other leading causes of death.<\/li>\n<li><strong class=\"emphasis bold\">Healthier weight.<\/strong>\u00a0Exercise, along with a healthy, balanced eating plan, can help you lose extra weight, maintain weight loss, or prevent excessive weight gain.<\/li>\n<li><strong class=\"emphasis bold\">Cardiovascular disease prevention.<\/strong>\u00a0Being active boosts HDL cholesterol and decreases unhealthy triglycerides, which reduces the risk of cardiovascular diseases.<\/li>\n<li><strong class=\"emphasis bold\">Management of chronic conditions.<\/strong>\u00a0A regular routine can help to prevent or manage a wide range of conditions and concerns, such as metabolic syndrome, Type 2 diabetes, depression, arthritis, and certain types of cancer.<\/li>\n<li><strong class=\"emphasis bold\">Energy boosts.<\/strong>\u00a0Regular physical activity can improve muscle tone and strength and provide a boost to your cardiovascular system. When the heart and lungs work more efficiently, you have more energy.<\/li>\n<li><strong class=\"emphasis bold\">Strong bones.<\/strong>\u00a0Research shows that aerobic activity and strength training can slow the loss of bone density that typically accompanies aging.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div id=\"zimmerman_1.0-ch15_s02_s03_s02\" class=\"section\">\n<div id=\"section_5\" class=\"mt-section\">\n<h3 id=\"Mental_and_Emotional_Benefits-646\">Mental and Emotional Benefits<\/h3>\n<p id=\"zimmerman_1.0-ch15_s02_s03_s02_p01\" class=\"para\">The benefits of an exercise program are not just physical, they are mental and emotional as well. Anyone who has gone for a walk to clear their head knows the mental benefits of exercise firsthand. Also, you do not have to be a marathoner on a \u201crunner\u2019s high\u201d to enjoy the emotional benefits of becoming active. The mental and emotional benefits of physical activity include:<\/p>\n<ul id=\"zimmerman_1.0-ch15_s02_s03_s02_l01\" class=\"itemizedlist\">\n<li><strong class=\"emphasis bold\">Mood improvement.<\/strong>\u00a0Aerobic activity, strength-training, and more contemplative activities such as yoga, all help break cycles of worry, absorption, and distraction, effectively draining tension from the body.<\/li>\n<li><strong class=\"emphasis bold\">Reduced risk of depression, or limited symptoms of it.<\/strong>\u00a0Some people have called exercise \u201cnature\u2019s antidepressant,\u201d and studies have shown that physical activity reduces the risk of and helps people cope with the symptoms of depression.<\/li>\n<li><strong class=\"emphasis bold\">Cognitive skills retention.<\/strong>\u00a0Regular physical activity can help people maintain thinking, learning, and judgement as they age.<\/li>\n<li><strong class=\"emphasis bold\">Better sleep.<\/strong>\u00a0A good night\u2019s sleep is essential for clear thinking, and regular exercise promotes healthy, sound sleep. It can also help you fall asleep faster and deepen your rest.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div id=\"zimmerman_1.0-ch15_s02_s03_s03\" class=\"section\">\n<div id=\"section_6\" class=\"mt-section\">\n<h3 id=\"Changing_to_a_More_Active_Lifestyle-646\">Changing to a More Active Lifestyle<\/h3>\n<p id=\"zimmerman_1.0-ch15_s02_s03_s03_p01\" class=\"para\">A physically active lifestyle yields so many health benefits that it is recommended for everyone. Change is not always easy, but even small changes such as taking the stairs instead of the elevator, or parking farther away from a store to add a bit more walking into your day can lead to a more active lifestyle and set you on the road to optimal health. When people go one step further by walking or biking on a regular basis, or becoming active by growing and maintaining a garden, they do more than promote their own health\u2014they safeguard the health of the planet, too.<\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s03_s03_p02\" class=\"para\">As you change to a more active lifestyle, select an activity that you can integrate into your schedule smoothly, so you can maintain it. For example, instead of making time to get coffee with friends, you might suggest a walk, roller blading, or going for a swim in the campus pool. Also, find an activity that you will be motivated to do. Some people decide to participate in team sports, such as local soccer or softball leagues, because they enjoy being active with others or like knowing that a team relies on them. Others prefer to take a class, such as spinning or yoga, that is led by an instructor who will motivate them. Still others prefer more solitary pursuits, such as taking a jog alone in their neighborhood. No matter what your preference, you are more likely to stick to a workout program if you enjoy it.<\/p>\n<p id=\"zimmerman_1.0-ch15_s02_s03_s03_p03\" class=\"para\">Whatever activities people choose to do, if they expend an extra 500 calories per day, they will lose 1 pound per week, become more physically fit, and maintain a healthy nutritional profile. The exact number of calories expended per hour will vary, depending on an individual\u2019s weight and level of exertion. However, it can be helpful to keep these numbers in mind (which are for an adult who weighs about 160 pounds) when considering a program of aerobic activity:<\/p>\n<ul id=\"zimmerman_1.0-ch15_s02_s03_s03_l01\" class=\"itemizedlist\">\n<li>Walking at two miles per hour burns 204 calories per hour<\/li>\n<li>Bicycling burns 292 calories per hour<\/li>\n<li>Jogging burns 606 calories per hour<\/li>\n<li>Golf burns 314 calories per hour, if players carry their clubs<\/li>\n<li>Ballroom dance burns 219 calories per hour<\/li>\n<li>Tennis burns 584 calories per hour<span id=\"zimmerman_1.0-fn15_024\" class=\"footnote\">Mayo<\/span><span id=\"zimmerman_1.0-fn15_024\" class=\"footnote\">\u00a0Clinic. \u201cExercise for Weight Loss: Calories Burned in 1 Hour.\u201d \u00a9 1998\u20132012 Mayo Foundation for Medical Education and Research. Last updated August 2, 2011.\u00a0<a class=\"link external\" href=\"http:\/\/www.mayoclinic.com\/health\/exercise\/SM00109\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.mayoclinic.com\/health\/exercise\/SM00109<\/a>.<\/span><\/li>\n<\/ul>\n<div id=\"zimmerman_1.0-ch15_s02_s03_s03_n01\" class=\"key_takeaways\">\n<div id=\"section_7\" class=\"mt-section\">\n<div class=\"textbox key-takeaways\">\n<h3>Key Takeaways<\/h3>\n<p>Physical fitness is an important part of the pursuit of optimal health. Regular exercise yields multiple benefits in terms of preventing disease and promoting health.\u00a0The four essential elements of physical fitness are cardiorespiratory endurance, muscle strength, muscle endurance, and flexibility.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"zimmerman_1.0-ch15_s02_s03_s03_n02\" class=\"exercises\">\n<div id=\"section_8\" class=\"mt-section\">\n<h3 id=\"Discussion_Starter-646\">Discussion Starter<\/h3>\n<ol id=\"zimmerman_1.0-ch15_s02_s03_s03_l03\" class=\"orderedlist\">\n<li>If exercise helps people feel better, why don\u2019t more people do it regularly? Discuss some ways to motivate more people to exercise. What are some of the ways that a regular routine could benefit someone currently leading a sedentary lifestyle?<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-533\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Fitness and Health. <strong>Authored by<\/strong>: Medical LibreTexts Contributors. <strong>Provided by<\/strong>: LibreTexts. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/med.libretexts.org\/Courses\/Sacramento_City_College\/SCC%3A_Nutri_300_(Coppola)\/Chapters\/15%3A_Achieving_Optimal_Health%3A_Wellness_and_Nutrition\/15.3%3A_Fitness_and_Health\">https:\/\/med.libretexts.org\/Courses\/Sacramento_City_College\/SCC%3A_Nutri_300_(Coppola)\/Chapters\/15%3A_Achieving_Optimal_Health%3A_Wellness_and_Nutrition\/15.3%3A_Fitness_and_Health<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":44985,"menu_order":7,"template":"","meta":{"_candela_citation":"[{\"type\":\"cc\",\"description\":\"Fitness and Health\",\"author\":\"Medical LibreTexts Contributors\",\"organization\":\"LibreTexts\",\"url\":\"https:\/\/med.libretexts.org\/Courses\/Sacramento_City_College\/SCC%3A_Nutri_300_(Coppola)\/Chapters\/15%3A_Achieving_Optimal_Health%3A_Wellness_and_Nutrition\/15.3%3A_Fitness_and_Health\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"}]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-533","chapter","type-chapter","status-publish","hentry"],"part":526,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/users\/44985"}],"version-history":[{"count":7,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/533\/revisions"}],"predecessor-version":[{"id":975,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/533\/revisions\/975"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/parts\/526"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/533\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/media?parent=533"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapter-type?post=533"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/contributor?post=533"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/license?post=533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}