A Christian Guide to Body Stewardship, Diet and Exercise

2ndPrinting

A Christian Guide to Body Stewardship, Diet and Exercise ___________________________________________________________________ Third Edition, 2nd Printing ___________________________________________________________________ Written by: David Peterson, Ed.D Jeremy Kimble, Ph.D Trent Rogers, Ph.D Cedarville University School of Allied Health Cedrus Press 2023 Use the following URL to access weblinks referenced throughout the text: https://digitalcommons.cedarville.edu/cedrus_press_publications/25/

A Christian Guide to Body Stewardship, Diet and Exercise 3rd Edition, 2nd Printing © David Peterson, Ed.D: Jeremy Kimble, Ph.D: Trent Rogers, Ph.D Cedrus Press 251 N. Main Street, Cedarville, OH 45314 Cover Design by Cam Davis, M.F.A. All rights reserved. This book, or any portion thereof, may not be reproduced or used in any manner whatsoever without the express written permission of the copyright owners except for the use of brief quotations in a book review or scholarly journal. ISBN (print version): 978-0-9967250-8-8 ISBN (electronic version): 978-0-9967250-9-5 About Cedrus Press Cedrus Press is the digital and print-on-demand publishing service of DigitalCommons@Cedarville, the institutional repository of Cedarville University. Though not an official university press, the work of Cedrus Press is authorized by Cedarville University and thus submissions for publication must be in harmony with the mission and doctrinal statements of the university. Publication by the Press does not represent the endorsement of the University unless specified otherwise. The opinions and sentiments expressed by the authors do not necessarily reflect the views of DigitalCommons@Cedarville, the Centennial Library, or Cedarville University. The authors are solely responsible for the content of this work.

iii About the Authors David “Pete” Peterson, Ed.D, CSCS*D. Program Coordinator, MultiAge Physical Education; Assistant Professor of Kinesiology Dr. David Peterson is a retired U. S. Navy Aerospace/Operational Physiologist with more than 20 years of active-duty service. He has earned multiple degrees in exercise science and is a former competitive powerlifter. Dr. Peterson has published numerous peer-reviewed journal articles, a textbook (in addition to this one), and presented at multiple state, national and international conferences on the topics of body composition and physical fitness testing. He is an active member of the National Strength and Conditioning Association. Jeremy Kimble, Ph.D. Director, Center for Biblical Integration; Associate Professor of Theology Dr. Kimble is passionate about teaching college students the truth of God’s Word. His hope is that through his courses, students will grow in their love for God and others, rightly understand the grand narrative of Scripture, and apply theological truths to everyday life. Dr. Kimble served in pastoral ministry for eight years and currently serves as a co-leader of an adult Sunday School class at Grace Baptist Church in Cedarville. Dr. Kimble’s academic interests include biblical and systematic theology, ecclesiology, hermeneutics and homiletics, biblical worldview, and Jonathan Edwards. Trent Rogers, Ph.D. Dean of the School of Biblical and Theological Studies; Assistant Professor of New Testament and Greek Dr. Trent Rogers teaches courses in New Testament and Greek. He is passionate about teaching the Bible and leading students to love and serve God, who has revealed Himself in the Bible. He has published in the areas of the Pauline Epistles, New Testament Greek, and Hellenistic Judaism. Prior to coming to Cedarville University, Trent served as Pastor for Adult Ministries at Grace Baptist Church in Cedarville, Ohio, where he is still an active member.

iv Acknowledgements Editors: Nathanael Davis, M.E.S. Assistant Professor of Library Science Christa Smith, MCN, RDN, LD Adjunct Instructor School of Allied Health Sandra Shortt, Ed.D Adjunct Faculty School of Allied Health Elizabeth Sled, Ph.D Associate Professor School of Allied Health Illustrators: Cam Davis, M.F.A. Assoc. Professor of Visual Communication Design Jacob Lashuay Instructional Media Producer Max Lair Student Illustrator

v A Christian Guide to Body Stewardship, Diet and Exercise Table of Contents Chapter 1 Biblical Foundations �� 1 Written by Jeremy Kimble, Ph.D and Trent Rogers, Ph.D Introduction �� 2 Common Misconceptions about the Body and Physical Fitness �� 2 Theology of the Human Body �� 5 Biblical Theological Foundations of Physical Fitness and Body Care �� 8 Summary �� 11 25 Important Verses About the Body �� 11 Chapter 2 Basic Nutrition �� 15 Written by David Peterson, Ed.D, CSCS*D (with contributions from Christa Smith, MCN, RDN, LD) Introduction �� 16 Determining Daily Caloric Intake �� 17 Carbohydrates �� 18 Glycemic Index vs. Glycemic Load �� 19 Protein �� 20 Fat �� 21 Water �� 22 Micronutrients �� 24 Healthy Eating Patterns �� 25 Eating Disorders / Disordered Eating �� 30 Identifying Fad Diets �� 31 Fad Diet Examples �� 32 Other Diets �� 34 Supplements �� 34 Summary �� 36 Chapter 3 Weight Management �� 39 Written by David Peterson, Ed.D, CSCS*D (with contributions from Christa Smith, MCN, RDN, LD) Introduction �� 40 Prevalence of Obesity in America �� 40

vi Table of Contents Obesity Statistics �� 43 What Causes Weight Gain? �� 43 Other Factors Contributing to Weight Gain �� 44 Determining Daily Energy Requirements �� 45 Effective Weight Loss Strategies �� 46 Hierarchy of Fat Loss �� 47 Healthy Weight Gain �� 50 Body Composition and Percent Body Fat �� 52 Techniques for Assessing Body Composition �� 53 Meal Planning Made Easy �� 57 MPME Directions for Use �� 58 Summary �� 64 Chapter 4 Stress Management and Sleep �� 67 Written by David Peterson, Ed.D, CSCS*D (with contributions from Sandra Short, Ed.D) Introduction �� 68 What is Stress? �� 68 Stress Theories �� 68 Stress Response �� 70 Male vs. Female Response to Stress �� 72 Stress and the College Student �� 73 Emotional Intelligence and Relational Wisdom �� 75 Effective Ways to Manage Stress �� 76 Anxiety, Depression, and Hope �� 77 What to Do if Someone is Suicidal �� 78 Sleep �� 79 Sleep Regulation �� 80 Sleep Architecture �� 81 Sleep Deprivation �� 81 How Much Sleep Is Recommended? �� 82 Factors That Affect Sleep �� 83 Tips for Getting a Good Night’s Sleep �� 84 Summary �� 84

vii A Christian Guide to Body Stewardship, Diet and Exercise Chapter 5 Training for Endurance �� 89 Written by David Peterson, Ed.D, CSCS*D Introduction �� 90 Biological Energy Systems �� 91 Factors Related to Endurance Performance �� 93 Types of Endurance Training �� 98 Treadmill Tempo Run �� 100 Measuring Intensity for Endurance Training �� 102 Developing a Personalized Endurance Training Program �� 104 How to Choose a Running Shoe �� 106 Tips for Selecting the Right Running Shoe for You �� 109 When to Replace Your Running Shoes �� 110 Summary �� 110 Chapter 6 Training for Strength �� 113 Written by David Peterson, Ed.D, CSCS*D Introduction �� 115 Basic Strength Training Terms and Concepts �� 115 Impact of Strength Training on Body Composition and Bone Density �� 118 Major Muscle Groups and Fiber Types �� 121 Muscle Hypertrophy �� 122 Physiological Differences Between Males and Females �� 123 Load and Repetition Assignments Based on Training Goal �� 124 Periodization �� 125 Developing a Personalized Strength Training Program �� 127 Training Considerations for Advanced Lifters �� 132 Summary �� 133 Chapter 7 Training for Mobility �� 135 Written by David Peterson, Ed.D, CSCS*D Introduction �� 136 Common Mobility-Related Terms and Concepts �� 136 Factors Influencing Mobility and Flexibility �� 137 Warm-Up and Cool-Down Purpose and Recommendations �� 139

viii Table of Contents Stretching Types �� 139 Prehab �� 142 Stretching Recommendations and Precautions �� 143 Low Back Pain Causes �� 144 Techniques for Assessing Posture �� 145 Low Back Pain Prevention and Treatment �� 146 A Case Against Sit-Ups �� 148 Exercises and Stretches for Low Back Pain �� 149 Summary �� 152 Chapter 8 Exercise Programming �� 155 Written by David Peterson, Ed.D, CSCS*D Introduction �� 156 Components of Physical Fitness �� 156 Physical Activity Guidelines �� 156 Fitness Testing �� 158 Scheduling the Physical Activity Guidelines �� 160 Intensity, Volume and Frequency �� 161 Other Exercise Programming Variables �� 163 Stimulus-Recovery Adaptation Curve �� 164 Designing a Comprehensive Exercise Program �� 165 3 Steps of Program Design �� 167 Top 10 Takeaway Points �� 170 Summary �� 171 Appendix A Glycemic Index and Glycemic Load for Common Foods �� 175 Appendix B Estimated Percent Body Fat Based on Waist Circumference �� 179 Appendix C Meal Planning Made Easy �� 189 Recommended Serving Size per Food Group �� 190 Fruit Group Examples �� 191 Vegetable Group Examples �� 191 Grain Group Examples �� 192

ix A Christian Guide to Body Stewardship, Diet and Exercise Protein Group Examples �� 192 Dairy Group Examples �� 193 Sample Meal Plan �� 194 Meal Planning Made Easy Template �� 195 Appendix D Stress Assessment �� 197 Appendix E 1 Repetition Max (RM) Testing Protocol �� 201 Appendix F Predicted 1RM Based on Reps to Fatigue �� 203 Appendix G Strength Standards �� 205 Bench Press �� 206 Bent-Over Row �� 207 Pendlay Row �� 208 Shoulder Press �� 209 Squat �� 210 Conventional Deadlift �� 211 Sumo Deadlift �� 212 Hex Bar Deadlift �� 213 Appendix H Adjustment Procedure for Nautilus Equipment �� 215 Appendix I Sample Strength Training Exercises for Weekly Exercise Log �� 217 Appendix J QR Codes for Instructional Content �� 219 Glossary of Terms �� 221

x Table of Contents

1 A Christian Guide to Body Stewardship, Diet and Exercise Chapter 1 Biblical Foundations Human Body, Fitness and Care Key Terms: Appearance Creation Incarnation Stewardship Beauty Discipline Resurrection Suffering Body Embodiment Sanctification Temple Character Image of God Self-control Worship Learning Objectives: • Demonstrate an awareness of common misconceptions about physical fitness and appearance • Articulate a Christian theology of the human body • Explain biblical foundations for care of the body, expressed in part through physical fitness and healthful diet

2 Chapter 1: Biblical Foundations Introduction The primary concern of the Bible is not the same as the primary concern of this textbook. The Bible does not set out primarily to answer the role of physical well-being in the human life. Rather, God’s salvation through Jesus Christ has implications for all of our lives, including issues about fitness, health, and appearance. And because God rightly rules everything, including our bodies, questions about how we use or operate anything must be grounded in the Bible. Unfortunately, many Christians derive their understandings about the human body, physical fitness, and beauty from cultural projections, and these projections often directly contradict the Bible. We begin this chapter by stating and countering common cultural views of the human body and fitness. This section should begin the process of thinking critically about how we understand these issues and challenge us not to be conformed to ungodly views that we might even subconsciously adopt. While the list of misconceptions is nearly endless and constantly changing, the Christian understanding of the body has been fixed since creation and made explicit in Scripture. We begin with an understanding of the human body as foundational for understanding the use of the body, in things such as diet and fitness. Christian thoughts on topics like physical fitness are derived from a proper understanding of the body as the Bible as a whole describes it. With the foundation of a biblical view of the human body, we are in a position to discuss what are the Christian implications for topics like diet, exercise, and appearance. Common Misconceptions about the Body and Physical Fitness Turning on the TV or scrolling through social media instantly presents the Christian with an expression of how the body ought to be understood. The constant streaming of media also entails a constant reinforcement of viewpoints, many of which involve a view of the human body. The Christian must ask if these viewpoints are biblical, compatible with Christianity, or fundamentally opposed to it. The faithful Christian must be engaged in thinking critically about cultural projections and being shaped by the Bible rather than the culture. This brief list is a step in the right direction toward thinking critically about cultural viewpoints of the body and physical fitness. What are common cultural and personal misconceptions about physical fitness and exertion? The body doesn’t matter. The Creator God made all things and sustains all things. He has made all things for his glory (Ps. 19:1-2) and with a purpose to glorify his name, including us (Isa. 43:6-7). Thus, everything about us matters, including the bodies he has given to us. From the very beginning of creation God made his people, made in his image, as embodied creatures (Gen. 1:26-27; 2:7, 18-25). What he ordained that we do, he determined would be done as a people who would do so in a physical body. To strengthen this point, one need only look at the incarnation of Jesus Christ. The God-man took on flesh, demonstrating his full humanity, and dwelt among us (John 1:14; Phil. 2:5-11). In his resurrected state, Jesus appears to the disciples in his glorified embodied state (Luke 24:36-43), and someday when Christ returns we will see him and be like him as he is, namely, glorified and embodied (1 John 3:2). Thus, one can see that God made us with a body, our glorified state will be embodied, and, therefore, God deems that we exist with bodies, which

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