FALLACIES ABOUT FITNESS

* People who exercise regularly live longer and more healthily than average
* The fundamental forms of muscle contraction are isotonic, isometric and
isokinetic
* The three types of muscle contraction are concentric, isometric and
eccentric
* Isotonic exercise is the dominant form of muscle contraction in dynamic
exercise
* Isotonic muscle contraction is another name for dynamic muscle contraction
* Isometric exercise is generally a waste of time and tends to slow you down
* Slow movements tend to selectively recruit the slow twitch muscle fibres
* Eccentric training always causes more muscle soreness than concentric
training
* Muscle tension is always greatest during eccentric contraction
* Heavy eccentric training always tends to cause delayed muscle soreness
Health by Design: the Impact of Community on
Wellness
A healthy city enhances how we live, work and play, delivering a quality of life that emphasise
WHAT EXACTLY IS A healthy city?

It's become a commonplace 21st century term, driven in part by the efforts of the World Health
Organization and other groups to promote comprehensive local strategies for health protection
and sustainable development in our increasingly urban world.

But in America's growing neo-urban environments – which seek to blend the best aspects of
urban and suburban living – the phrase takes on a much more precise meaning. A healthy city
enhances how we live, work and play, delivering a quality of life that emphasizes health, well-
being and social connectedness.

These community attributes don't happen without intentional planning focused on the long-term.
It's a mindset that more communities need to proactively strive to attain.

Communities Can Help Foster Healthy Living

So, what factors make communities healthy?

One is having the commitment and the resources to address chronic diseases. According to
the Centers for Disease Control and Prevention, chronic diseases and conditions – such as
heart disease, stroke, cancer, diabetes, obesity and arthritis – are among the most common of
all health problems. They are also among the most preventable.

A lack of physical activity is one of the leading factors that contributes to the development of
chronic diseases. Despite the comings and goings of various fitness crazes and diet fads, many
Americans are bad at exercising. More than half of U.S. adults don't meet the recommended
daily requirements for aerobic exercise or physical activity – because we're too tired, too lazy or
lack the resources and motivation to get active. And the results are costly. According to the
CDC, medical costs linked to obesity were estimated to be $147 billion in 2008 alone.

In many instances, physical activity has been designed out of our daily lives, but smart
community planning can change that. In its 2014 American Fitness Index report, the American
College of Sports Medicine found that America's healthiest cities were those that provided a
mixture of infrastructure, community assets and policies that encourage healthy lifestyles.
From walking paths to bike lanes, free fun runs to childhood obesity programs, communities can
– and must – make encouragement of healthier lifestyles a priority.

Where to Start

The level of investment to make a city healthy can range, but if it's not part of the master plan it
won't be included in the development and investment decisions. According to a survey from the
American Planning Association, less than 10 percent of respondents said their jurisdiction had a
comprehensive plan explicitly addressing obesity prevention, social capital, mental health,
chronic disease, food security, health disparities, nutrition, clinical services, infectious disease,
food safety or injury prevention. To begin to chip away at America's chronic disease problem,
this number has to increase.

It's always easiest if you incorporate wellness into the fabric of the community when you're
building it, but for established communities the introduction of protected bike paths, bike shares
and sidewalks connecting neighborhoods are relatively cost-effective ways to make activity
more accessible.

Building – or redesigning – green and open spaces are another way to promote physical
activity. A desolate park with a lone swing set and monkey bars won't motivate the most active
of people. Build-in workout equipment, bocce ball courts, sand volleyball courts, tennis practice
walls and/or tennis courts. The goal is to create a scenic environment where people of all ages
can have access to any level of activity, whether they're alone or with a group.

Looking toward future growth, walkable retail environments have potential for large economic
returns. Demographic shifts attributed to the coming of age of Millennials - an 80 million
segment of the population – are driving this trend. Studies have found that Millennials are
moving to metropolitan areas at high rates and put less value on cars compared to other
generations. Developing walkable retail areas appeal not only to this generation, but also those
without access to cars and older generations looking to move to vibrant communities.

CTTO: U.S NEWS

 MY FITNESS DEVELOPMENT PLAN
Patrice Vianne S.Cunanan
10 – wisdom

DATE FOOD KIND OF REPETITIONS

EXERCISE
JULY 12 HARD BOILED EGG LUNGES 20 REPS
THURSDAY BREAD
HOTDOG SQUATS 40 REPS
CHICKEN FILLET
RICE
AVOCADO
ZUMBA 40 MINUTES
FISH
JULY 13 OATMEAL SQUATS 40 REPS
FRIDAY MILK
ADOBO BUTT LIFTS 25 REPS
RICE
SPAGHETTI
CHICKEN
JULY 14 TINOLA JOGGING 20 MINS
SATURDAY RICE
FISH SIDE KICKS 40 REPS
RICE
GRAPES
APPLES
PAPAYA

JULY 15 BANANA SQUATS 20 REPS

SUNDAY RICE
CORNED BEEF WITH SIDEKICKS 20 REPS
POTATO
PINEAPPLE
RICE
LUNGES 10 REPS
CHOPSUEY
SHRIMP BUTT LIFTS 20 REPS
JULY 16 SUNNY SIDE UP EGG SQUATS 40 REPS
MONDAY BREAD
RICE SIDE KICKS 50 REPS
CHICKEN FILLET
CARBONARA
JULY 17 VEGETABLE SOUP SIDE KICKS 20 REPS
TUESDAY RICE
FRUITS PUSH UPS 10 REPS
SINIGANG
CHAMPORADO
SQUATS 30 REPS

JULY 18 CEREALS SQUAT JUMPS 20 REPS

WEDNESDAY MILK
RICE SIT UPS 20 REPS
FRIED CHICKEN
AMPALAYA
CORN SOUP