There have been some several recommendation statements issued recently regarding recommended physical activity. The following is a summary of what is further expounded upon below:

• ACSM: Moderate-intensity cardiorespiratory exercise training for 30 minutes or more on 5 days a week (150+ minutes week), vigorous-intensity cardiorespiratory exercise training for 20 minutes or more on 3 days a week (75+ minutes total per week), or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of 500-1000 MET-minute each week.
• US Dept HHS: 2 hours and 30 minutes a week of moderate-intensity aerobic exercise, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity. Muscle-strengthening activities that involve all major muscle groups performed on 2 or more days a week (outlined very well here)
• USDA: moderate physical activity at least 30 minutes per day. Up to 60 minutes of moderate to vigorous physical activity on most days to prevent weight gain, and 60 to 90 minutes of moderate physical activity daily to help avoid regain of weight.
• ACSM: at least 150 min/wk of moderate-intensity for weight loss and prevention of regain.

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The Physical Activity Readiness Questionnaire (PAR-Q) must be examined before starting an exercise program or fitness test, to determine if you should consult a physician. Review the PAR-Q form before doing any physical activity. If you answer "YES" to any of the questions, provide a detailed explanation to your instructor. DO NOT attempt the fitness test until you have clearance from your doctor and you have consulted the instructor. Read more »

These are helpful tools for fitness testing. Some tests require these, and for some it is optional:

• Recommended tools for fitness testing
• Heart rate monitor
• Skinfold calipers

Includes discuss of workout plan factors such as mode, frequency, duration, and intensity (also known as FITT) and recommendations for the selection of aerobic exercise. The lecture addresses some information in the Learning Guide: Read more »

Heart rate reserve (HRR) is a method for determining an aerobic intensity zone. The formula below is used to determine the target zone of 60-85%:

• Estimate your own maximal heart rate (MHR) = 220 minus age (220 – age)
• Resting Heart Rate (RHR) = Choose a time when you are relaxed such as immediately after waking up from sleep. Using your index and middle fingers, find your carotid or radial pulse. Take this for 30 seconds and multiple times 2 for a value in beats per minutes.
• Heart Rate Reserve (HRR) = MHR – RHR
• Training Intensities (TI) = HRR x TI + RHR. The optimum aerobic training zone is found between the 60% and 85% training intensities. Older adults or individuals who have been physically inactive should start at 40% to 50% training intensity during the first few weeks of the exercise program. The zone should be recalculated periodically because values will change as fitness changes.

60 Percent TI = HRR X .60 + RHR = ___ bpm
85 Percent TI = HRR X .85 + RHR = ___ bpm

Note that percentages lower than 60 may be advisable for individuals new to working out, but 60-85% HRR is a good target range for most people after a few weeks of regular aerobic training. 

Calculating the HRR formula quickly with Google

The heart rate reserve calculation formula can be entered in a google search box as follows (replacing your age for "AGE" and your resting heart rate for "RHR" in the formula):

(((220-AGE)-RHR)*.85)+RHR

&

(((220-AGE)-RHR)*.60)+RHR

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There are some good resources about pregnancy and exercise that should be examined before planning your fitness while pregnant. Also, consult your doctor on what are acceptable exercises for you. I will provide some guidelines here that will be helpful. Read more »

Includes discussion of ACSM guidelines and muscular strength components Read more »

Lecture/discussion about body composition, body fat, and how to measure this. By Brian Sather, Eastern Oregon University, October 27, 2009.

Body fat measuring techniques: Read more »

Flexibility Read more »

Discussion on Behavior Change for Fitness, by  Brian Sather, HWS298 Health/Fitness for Life class, Eastern Oregon University, October 29, 2009.

Additional Information

Starr (2009) emphasized the importance of mastering change in discussing concepts of Dr. Dean Ornish:

There is a continuum of responses expressed by typical statements of people when confronted with the need to change: Never–Someday–Soon–Maybe tomorrow–Perhaps later today–Shortly–Now. Between 70 and 80 percent of people who have to change their behavior for health reasons never get to "Soon" or beyond "Soon." (para. 9)

USDA also includes FNIC
http://www.usda.gov/
http://www.nal.usda.gov/fnic/
http://www.health.gov/dietaryguidelines/dga20...
http://www.mypyramid.gov/

FDA
http://www.fda.gov/
http://www.fda.gov/loseweight/

American Dietetic Association
http://www.eatright.org/

Databases - Pierce Library
http://pierce.eou.edu/

Support, Planning, and Monitoring (Lots of information and product selling so be a discerning viewer)
http://www.sparkpeople.com/ Read more »

Description: An overview of the major components of wellness. Special emphasis is placed on needs and interests of college students approached from a social, emotional, physiological, and preventative basis that include diet, exercise, stress management, and substance abuse.

The content provided in this section is for advanced study of fitness. It uses the fitness content as a basis for further exploration of fitness in more depth. For those studying general fitness principles in a coures like "Fitness for Life," examining this content is unnecessary, but may be worth exploring for more depth of information. Read more »