A Christian Guide to Body Stewardship, Diet and Exercise (Draft Second Edition) Written by: David Peterson, Ed.D Jeremy Kimble, Ph.D Trent Rogers, Ph.D Cedarville University School of Allied Health Cedrus Press 2021 Use the following URL to access weblinks referenced throughout the text: https://digitalcommons.cedarville.edu/cedrus_press_publications/23/
A Christian Guide to Body Stewardship, Diet and Exercise © 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): 978-0-9967250-4-0 ISBN (electronic version): 978-0-9967250-5-7 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.
i 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.
ii Sandra Shortt, Ed.D Adjunct Faculty School of Allied Health Christa Smith, MCN, RDN, LD Adjunct Instructor School of Allied Health Acknowledgements Editors: Illustrators: Publication Coordinator: Cam Davis, M.F.A. Assoc. Professor of Visual Communication Design Jacob Lashuay Instructional Media Producer Greg Martin, M.L.I.S. Digital Commons Director Assoc. Prof. of Library Science Nathanael Davis, M.E.S. Assistant Professor of Library Science Elizabeth Sled, Ph.D Associate Professor School of Allied Health Max Lair Student Illustrator
iii Table of Contents Chapter 1. Biblical Foundations: Human Body, Fitness and Care 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 .................................................................................................... 6 Biblical Theological Foundations of Physical Fitness and Body Care ......................................... 10 Chapter 2. Basic Nutrition Written by David Peterson, Ed.D, CSCS*D (with contributions from Christa Smith, MCN, RDN, LD) Introduction ............................................................................................................................... 17 Determining Daily Caloric Need................................................................................................. 19 Carbohydrates............................................................................................................................ 19 Glycemic Index vs. Glycemic Load ............................................................................................. 21 Protein........................................................................................................................................ 22 Fat .............................................................................................................................................. 23 Water ......................................................................................................................................... 24 Micronutrients ........................................................................................................................... 26 Healthy Eating Patterns ............................................................................................................. 27 Eating Disorders / Disordered Eating......................................................................................... 28 Identifying Fad Diets .................................................................................................................. 33 Fad Diet Examples...................................................................................................................... 33 Other Diets................................................................................................................................. 36 Supplements .............................................................................................................................. 37 Chapter 3. Weight Management Written by David Peterson, Ed.D, CSCS*D (with contributions from Christa Smith, MCN, RDN, LD) Introduction ............................................................................................................................... 43 Prevalence of Obesity in America .............................................................................................. 43 Obesity Statistics........................................................................................................................ 46 What Causes Weight Gain?........................................................................................................ 46 Other Factors Contributing to Weight Gain............................................................................... 47 Determining Daily Energy Requirement .................................................................................... 48 Effective Weight Loss Strategies ................................................................................................ 50 Hierarchy of Fat Loss.................................................................................................................. 51 Healthy Weight Gain.................................................................................................................. 54 Body Composition and Percent Body Fat .................................................................................. 56 Techniques for Assessing Body Composition............................................................................. 57 Meal Planning Made Easy .......................................................................................................... 61 MPME Directions for Use........................................................................................................... 62
iv Chapter 4. Stress Management and Sleep Written by David Peterson, Ed.D, CSCS*D (with contributions from Sandra Shortt, Ed.D) Introduction ...................................................................... ……………………………………………………… 72 What is Stress?........ ……………………………………………………………………………………………………………… 72 Stress Theories ........................................................................................................................... 73 Stress Response ......................................................................................................................... 74 Male vs. Female Response to Stress .......................................................................................... 76 Stress and the College Student ................................................. ……………………………………………… 77 Emotional Intelligence and Relational Wisdom......................... ……………………………………………… 80 Effective Ways to Manage Stress............................................................................................... 81 Anxiety, Depression, and Hope................................................. ……………………………………………… 82 What to Do if Someone is Suicidal ............................................................................................. 84 Sleep...................................................... ………………………………………………………………………………… 85 Sleep Regulation ........................................................................................................ ……………… 86 Sleep Architecyture.................................................................................................... ……………… 86 Sleep Deprivation....................................................................................................... ……………… 87 How Much Sleep is Recommended? ......................................................................................... 88 Factors that Affect Sleep............................................................................................................ 89 Tips for Getting a Good Night’s Sleep ........................................................................................ 90 Chapter 5. Training for Endurance Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 96 Biological Energy Systems.......................................................................................................... 97 Factors Related to Endurance Performance.............................................................................. 100 Types of Endurance Training...................................................................................................... 105 Treadmill Tempo Run................................................................................................................. 108 Measuring Intensity for Endurance Training ............................................................................. 110 Developing a Personalized Endurance Training Program.......................................................... 112 How to Choose a Running Shoe................................................................................................. 114 Tips for Selecting the Right Running Shoe for You .................................................................... 117 When to Replace Your Running Shoes ...................................................................................... 119 Chapter 6. Training for Strength Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 124 Basic Strength Training Terms and Concepts ............................................................................ 124 Impact of Strength Training on Body Composition and Bone Density ...................................... 128 Major Muscle Groups and Fiber Types ...................................................................................... 131 Muscle Hypertrophy .................................................................................................................. 132 Physiological Differences Between Males and Females ............................................................ 134 Load and Repetition Assignments Based on Training Goal ....................................................... 134 Periodization .............................................................................................................................. 136 Developing a Personalized Strength Training Program ............................................................. 138 Training Considerations for Advanced Lifters............................................................................ 143
v Chapter 7. Training for Mobility Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 148 Common Mobility-Related Terms and Concepts....................................................................... 149 Factors Influencing Mobility and Flexibility ............................................................................... 149 Warm-Up and Cool-Down Purpose and Recommendations ..................................................... 151 Stretching Types......................................................................................................................... 152 Prehab........................................................................................................................................ 155 Stretching Recommendations and Precautions......................................................................... 156 Low Back Pain Causes ................................................................................................................ 157 Techniques for Assessing Posture.............................................................................................. 159 Low Back Pain Prevention and Treatment................................................................................. 160 A Case Against Sit-Ups ............................................................................................................... 163 Exercises and Stretches for Low Back Pain ................................................................................ 164 Chapter 8. Exercise Programming Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 169 Components of Physical Fitness................................................................................................. 169 Physical Activity Guidelines ....................................................................................................... 170 Fitness Testing............................................................................................................................ 172 Scheduling the Physical Activity Guidelines............................................................................... 173 Intensity, Volume and Frequency .............................................................................................. 174 Other Exercise Programming Variables ..................................................................................... 175 Stimulus-Recovery-Adaptation Curve........................................................................................ 178 Designing a Comprehensive Exercise Program.......................................................................... 179 3 Steps of Program Design......................................................................................................... 180 Top 10 Takeaway Points ............................................................................................................ 184 Appendix A: Glycemic Index and Glycemic Load for Common Foods ................................................ 188 Appendix B: Percent Body Fat Charts Waist Circumference Chart based on BodPod Results for Males.............................................. 190 Waist Circumference Chart based on BodPod Results for Females .......................................... 192 Appendix C: Meal Planning Made Easy Recommended Timing of Specific Food Groups ........................................................................ 194 Recommended Serving Size per Food Group ............................................................................ 194 Fruit Group Examples................................................................................................................. 195 Vegetable Group Examples........................................................................................................ 195 Grain Group Examples ............................................................................................................... 196 Protein Group Examples ............................................................................................................ 196 Dairy Group Examples................................................................................................................ 197 Sample Meal Plan ...................................................................................................................... 198 Meal Plan Made Easy Template................................................................................................. 199
vi Appendix D: Stress Assessment ........................................................................................................... 200 Appendix E: 1RM Testing Protocol ...................................................................................................... 202 Appendix F: Predicted 1RM Based on Reps to Fatigue ....................................................................... 203 Appendix G: Strength Standards Bench Press ................................................................................................................................ 204 Bent Over Row ........................................................................................................................... 205 Pendlay Row............................................................................................................................... 206 Shoulder Press ........................................................................................................................... 207 Squat .......................................................................................................................................... 208 Conventional Deadlift ................................................................................................................ 209 Sumo Deadlift ............................................................................................................................ 210 Hex Bar Deadlift ......................................................................................................................... 211 Appendix H: Adjustment Procedures for Nautilus Equipment ........................................................... 212 Appendix I: Sample Strength Training Exercises for Weekly Exercise Log ......................................... 213 Appendix J: QR Codes for Instructional Content ................................................................................. 214 Glossary of Terms .................................................................................................................................. 215
1 Chapter 1: Biblical Foundations: Human Body, Fitness and Care Key Terms: Appearance Embodiment Stewardship Beauty Image of God Suffering Body Incarnation Temple Character Resurrection Worship Creation Sanctification Discipline Self-control 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
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 2 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?
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 3 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 gives purpose to this aspect of our created being. What I do with my body is disconnected from my soul. This notion often comes up when people consider themselves in a dichotomous way, where all that really matters is the spiritual and not the physical. While we are made up of both material (body) and immaterial aspects (soul/spirit; these terms are often used interchangeably), we affirm that the Bible depicts us as essentially holistic beings. We should not depreciate the value of our physical bodies. They are neither evil nor unimportant as there is continual interaction between our body and spirit (Prov. 17:22). Christian growth includes all aspects of our lives, as we are called to love God with all our heart, soul, mind, and strength (Luke 10:27), cleanse ourselves from every defilement of body and spirit (2 Cor. 7:1), and be sanctified completely in both body and spirit (1 Thess. 5:23). Thus, while the body is distinct from the soul, one cannot minimize the importance of either nor relegate the essence of our humanity in some way that divides one aspect from the other in terms of their intertwined reality. Exercise doesn’t matter. If, as seen in answer to previous questions, Godmade us as embodied beings and the bodies we possess are able to be used in worship of God (Rom. 12:1-2), then the stewardship of our bodies matters. Our bodies are meant to be used for the Lord and his purposes (1 Cor. 6:13), and when we put them to work for his service, he delights in it. We are to love God with our mind (Luke 10:27), and studies have demonstrated that regular exercise improves alertness, attention, and motivation. In other words, exercise can encourage the peak use of our minds so our thoughts can be in the best form to love and glorify God. We are also to love the Lord with our strength. We should use our body’s ability to glorify God, and this can be enhanced and improved through exercise to use that might for his name’s sake. While not guaranteed, as we do not know the days God will give to us (Ps. 90:9-12), exercise can bring about a greater amount of time with greater effectiveness to minister to others and
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 4 glorify God, as fitness does offer a better chance of longer life expectancy. Discipline in the area of physical exercise can also help one to be disciplined in other areas of life. As Paul beat his body into submission so as to preach the gospel with integrity (1 Cor. 9:24-27), so also, we must be disciplined in the physical realm as all areas of our lives are interconnected. Exercise can become an idol, like anything in life, and it is not more valuable than the pursuit of godliness (1 Tim. 4:7-8), but it is of value in bringing about overall discipline in our lives and enabling us to better love God with our heart, soul, mind, and strength. Physical appearance and athletic accomplishments define me. Pursuing athletic accomplishments or a sculpted physique have the temptation of becoming idols that define what you do, how you spend money, what you wear, where you spend your time, and with whom you interact. The questions of time, activity, clothing, and friends can be determined primarily on account of one’s union with Christ. When our identity is rightly centered on our union with Christ (John 1:12–13; Rom. 8:29–30; 2 Cor. 5:21; Gal. 3:26; Eph. 2:19–22; 1 Pet. 2:9–10), appearance and accomplishments might describe us, but they can never define us. Previous to his conversion, Paul pursued a religious and social identity by what he achieved, but he came to realize that his identity must be in Christ’s work, not his own: “I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord” (Phil. 3:8). Similarly, people can seek to have their identity in outward appearance, or their identity can be fixed inwardly on Christ which affects how they understand outward appearances. Having an outward appearance that others recognize as beautiful is not a bad thing (Gen. 29:17; 1 Sam. 25:3; Esth. 2:7), but it is also not an ultimate thing (1 Sam. 16:7; Prov. 31:30), and it can be a temptation to self-glory (2 Sam. 14:25). The Christian can pursue a fit body or wear make-up, but these must be secondary to the real beauty of a heart set on God (1 Tim. 2:9-10; 1 Pet. 3:3–6). Care for outward appearance is the best way to attract and keep a godly spouse. When this way of thinking is made explicit, most Christians recognize it to be deeply flawed; nevertheless, this seems to be a common deception into which Christians fall. It seems self-evident to state that Christians desiring marriage to a godly spouse should look primarily for traits of godliness in a prospective spouse. The Bible’s descriptions of wives (Eph. 5; Col. 3:18, 1 Tim. 5:9; Tit. 2:4–5; 1 Pet. 3:1) and husbands (Eph. 5; Col. 3:19; 1 Tim. 3:2, 12; Titus 1:6; 1 Pet. 3:7) focus on character and dispositions of the heart rather than on their appearances. Husbands should be characterized by leadership, love, provision, and protection. Wives should be characterized by honorable character, a disposition to honor leadership, and a nurturing heart. Physical beauty and physical attraction among spouses are good things, but there are repeated warnings that physical beauty is not an ultimate thing, nor can it provide the foundation for a godly marriage. (As
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 5 a pastoral note, it might be helpful for younger Christians to know that attraction often heightens and intensifies over the course of a godly marriage, even as bodies deteriorate.) Peter prohibits ostentatious, self-seeking cultivation of external appearance to the neglect of godly character, “Do not let your adorning be external—the braiding of hair and the putting on of gold jewelry, or the clothing you wear— but let your adorning be the hidden person of the heart with the imperishable beauty of a gentle and quiet spirit, which in God’s sight is very precious” (1 Pet. 3:3–4; see also 1 Tim. 2:9-10). Christian young men should pursue becoming godly men that godly young women would want to marry, and so with Christian young women. Philippians 4:13 is about my bench press and 1 Corinthians 6:19 is about my diet. Christians appropriately cling to certain verses to help inform and motivate their daily lives. But when the verses are not interpreted properly, the results are disappointment and discouragement when Christians expect God to fulfill promises that he has never made. More than a few professional athletes confidently display Phil. 4:13 claiming God’s guarantee of their athletic success, but this verse is really about enduring all things for the sake of the gospel. The whole context of the passage is that God has called Paul to both great hardships and times of relative ease. Paul confidently asserts that God will empower him to endure all the hardships of ministry to which God has called him. Paul is actually not pursuing anything other than faithfulness to God’s call in ministry, and he trusts God to empower his ministry endurance. Similarly, 1 Cor. 6:19 is sometimes claimed as a justification for the most meticulous diet. Again, the context of the passage is not addressing a Christian’s personal physical well-being but the Christian’s engagement with sin, specifically sexual sin. There is a fundamental incompatibility of being united with Christ and thus indwelt by the Holy Spirit and engaging in bodily sin. This personal indwelling of the believer parallels the corporate indwelling of the church (1 Cor. 3:16). Improper interpretation, while temporarily inspirational, ultimately leads to disappointment and despair. It is incorrect to take two passages out of context, one about the hardships of ministry and the other about sexual holiness, and apply them to athletic pursuits. These passages do address how the Christian should understand their bodies, but they are informing the Christian that dedication to Christ involves hardship and holiness.
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 6 Theology of the Human Body In light of those misconceptions about the human body, it is appropriate to ask how the Bible defines the human body. The body is the material aspect of our human nature, which is distinct from, but intimately linked with, the immaterial aspect (soul/spirit). God has ordained that the human body be an essential aspect of humanity during our earthly existence, as well as in the new creation where we will exist in a glorified, embodied state. Only between physical death and the return of Christ (i.e., the intermediate state) will human existence be a disembodied one. The soul/spirit will survive death and continue to exist, either with Christ in heaven (Phil. 1:20-24) or in Hades (Luke 16:19-31), but this is a temporary condition (2 Cor. 5:1-10). Embodiment is the state of human existence between conception and death, as well as after the resurrection of the body throughout eternity. The normal state of human existence, therefore, is an embodied existence. Human beings are embodied beings because God purposed to create them in that fashion. He created Adam out of the dust of the ground (Gen. 2:7) and Eve out of the rib of man (Gen. 2:22), and every human being since has existed as an embodied being, whom God fashioned and formed (Ps. 139:13-16). By divine design we live and operate in human bodies, made up of both material and immaterial aspects. Embodiment, thus, is God’s creation design for human beings, and thus we should be grateful for our bodily existence. As people made in the image of God (Gen. 1:26-28) we represent God on this earth as we subdue and have dominion over creation, and as we are fruitful and multiply. Even as God calls us to exercise certain functions as his image-bearers, one can see that such tasks are bodily in nature, and thus God created us with the capacities (body, mind, affections, will, soul/spirit) to accomplish the purposes he has set out for us. Genesis 3 details the foolish rebellion of humanity against the decree of God, and because of this rebellion we are reaping the consequences. These consequences include guilt and shame (Gen. 3:7), distortions in relationships (Gen. 3:8-19), pain in childbirth (Gen. 3:14), cursing of the ground (likely work in general; Gen. 3:17), knowledge of good and evil (Gen. 3:22), original sin for Adam’s descendants (Rom. 5:12-21), and death (Gen. 3:22-24; Gen. 5:1-32; Rom. 6:23; Rev. 2:11; 20:14-15). Within these ramifications for sin, one can observe how the human body has been affected by sin, particularly in the consequence of death, and, by implication, aging, disease, and decay. Accompanying these bodily realities, sin causes us to engage in self-deception (Ps. 36:2), dulls the conscience (1 Tim. 4:2), and hardens the heart (Heb. 3:12-13). Additionally, because of sin the body has become an instrument of wickedness
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 7 (Rom. 6:12-13), the mind has become darkened (Eph. 4:17-19), the conscience is impure (Titus 1:15), the heart is deceitful (Jer. 17:9), emotions are at war (Jas. 4:1), and the will is enslaved to sin and Satan (John 8:34). The fall has had a tremendous and dire impact on all of creation (Rom. 8:19-23) and every facet of our being, including our bodies. We cannot restore ourselves; we are in need of someone to save us from this plight, namely, eternal, bodily condemnation in hell (Rev. 20:14-15). Praise God that in his love and mercy he has shown himself to be both just and justifier by sending his Son, Jesus Christ, to pay the price for our sins (Rom. 3:21-26). As human beings, we were made in the image of God (Gen. 1:26-28; Gen. 9:6), but that image was marred and distorted by our sin. Jesus, God in the flesh (John 1:14) came and dwelt among us. He is the perfect image of God, the exact representation of his nature and the radiance of the glory of God (2 Cor. 4:4; Col. 1:15; Heb. 1:3). Scripture demonstrates that while the image of God is marred within humanity due to their sin, because of Christ’s work on our behalf we are called to be renewed in his image (Rom. 8:28-29; 1 Cor. 15:49; 2 Cor. 3:18; Eph. 4:22; Col. 3:10). The call to be renewed in the image of Christ involves ongoing transformation of our hearts and minds and the use of our entire being to do all in the name of the Lord Jesus (Col. 3:17). This includes the use of our body, as we use the capacities God has given us for intellect, emotions, will, words, and deeds to glorify him in all we do. Jesus came as the God-man, fully embodied, and he calls us toward growth in him in all that we are as embodied beings. As new creations in Christ, humans have the capacity to worship God (2 Cor. 5:17–21). Humans cannot worship God as disembodied spiritual beings because God’s good created order is for humans to worship as embodied souls. The choice for humans is not between embodied or disembodied worship, but rather between embodied worship or embodied idolatry. On the one hand, worship involves everything that a believer does (a total-life response to God), but worship also is recognized in particular acts and contexts. Old Testament practices of worship involved the very physical acts of sacrifices, ascending to the temple, singing, teaching, and prayer. Similarly, worship in the New Testament involves gathering as the church, singing, preaching, praying, and caring for the physical bodily needs of others (e.g., Acts 6:1–7; 1 Tim. 5:3–8; Jas. 2:14–17). The acts of worship that most closely express the physicality of Christian worship are ordinances of the church: baptism and the Lord’s Supper. These ordinances are tangible, physical, embodied expressions of worship. The physical participation in the Lord’s Supper is a spiritual participation with Christ himself (1 Cor. 10:14–22). Because Christ died bodily in our place, Christians no longer worship through offering animal sacrifices (Heb. 10:11–14); rather, their worship is to be expressed in a whole life of worship: “I appeal to you therefore, brothers, by the mercies of God, to
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 8 present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship” (Rom. 12:1). Worship of God involves obedience and growth in holiness. And sanctification, increasingly being conformed to the image of Christ in holiness (Rom. 8:29; 2 Cor. 3:18), necessarily is lived out in one’s body (Gal. 2:20; 1 Thess. 5:23). While the term “sanctification” can refer to once-for-all cleansing that happens when a person receives Christ, it more commonly describes a Christian’s growth in Christlikeness. In Romans 6, Paul explains how our union with Christ in his bodily life, death, and resurrection transforms us and impels us to pursue holiness. Through our union with Christ in his death, our “old self” was killed and abolished. And through our union with Christ in his resurrection life, we are given new life in holiness. Christian sanctification includes this understanding of our transformative union with Christ (Rom. 6:11; Col. 3:1) and the act of committing our bodies to God in holiness (Rom. 6:12–14; Rom. 12:1; Col. 3:5). The empowering means of sanctification is God’s Spirit working in the life of the one united to Christ (Rom. 8:1–17; 15:16; 2 Thess. 2:13), so that the Christian life is characterized as walking by the Spirit (Gal. 5:16, 22–26; in contrast to non-Christian rebellion Gal. 5:19–21). It is impossible to grow in Christlikeness if one is not growing in Christlikeness with the use of one’s body. Thus, Christians should be characterized by self-control (Gal. 5:23; 1 Tim. 2:9; Tit. 2:2, 5, 6, 12; 1 Pet. 4:7; 2 Pet. 1:6), particularly with the way that they use their bodies: “For this is the will of God, your sanctification: that you abstain from sexual immorality; that each one of you know how to control his own body in holiness and honor, not in the passion of lust like the Gentiles who do not know God” (1 Thess. 4:3–5; see also 1 Cor. 6:14). While nonChristians are so driven by the simple impulses of bodily desires (Phil. 3:19), Christians dedicate their bodies to worship of God and service of others. Although Christians use their bodies in a sanctified way for the worship of God, all human bodies still suffer the decay resulting from sin. The human body was not created for suffering and death, but they are tragic results of sin. Thus, even while bodily suffering and bodily death are experienced universally, they are unnatural in that they are not part of what God declared over his creation to be good. Following the fall of Adam and Eve into sin, they experience the suffering of broken relationship with God (Gen. 3:8–13), health issues (Gen. 3:16), relationship struggles (Gen. 3:16), struggles to provide (Gen. 3:17–19), and ultimately death (Gen. 3:22–24). Written on nearly every page of the Bible are stories of suffering, struggle, and death resulting from sin, sometimes one’s personal sin, the sin of others, or just the effects of living in a sin-cursed world. Since the exit from Eden, bodies age, sickness ravages, and death reigns (Rom. 5:12; Heb. 9:27). The decay of the human body is one example of the larger category of natural evil, the terrible things that result from living in a world downstream from the fall in Eden. In
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 9 Romans 8, Paul describes both the anguish of living in a sin-cursed world and the promise of God’s deliverance: “For the creation was subjected to futility, not willingly, but because of him who subjected it, in hope that the creation itself will be set free from its bondage to corruption and obtain the freedom of the glory of the children of God” (Rom. 8:20–21). All creation fell with humanity, suffers with humanity, and awaits the adoption of humanity. As we await the eternal realization of our adoption, our physical bodies are subject to decay. Physical activity and healthful food are common graces of God that make functioning in the sin-cursed world possible as we await the final undoing of the curse. Being united to Christ does not always entail immediate deliverance from bodily suffering (Jas. 5:13–15); rather, Christians suffer all the more because they risk their bodies for gospel-ministry (Acts 20:22–25; 2 Cor. 4:7–12) and experience persecution (e.g., Mark 8:34–35; 13:13; John 15:20; 2 Tim. 3:12). So, the human body is a frail yet resilient vessel through which to worship God and in which to carry the gospel message, “so that the life of Jesus may also be manifested in our bodies” (2 Cor. 4:10). This resiliency can and should be enhanced through careful stewardship. Just as death was not the original intent for the human body, death is not the final end of the human body. God corrects the sin-caused distortion of his created goodness in the new creation through his Son. On account of Adam’s sin, God subjected the whole world to the futility of suffering, decay, and death (Rom. 8:20). God did so with the plan of salvation and ultimately glorification (Rom. 8:18–25). As Adam’s sin plunged all creation, including the human body, into decay and death, so Christ as the Second Adam saves creation by his own death and defeats death in his resurrection (Rom. 5:12–20; 1 Cor. 15:20–23). Thus, Jesus Christ can declare, “I am the resurrection and the life. Whoever believes in me, though he die, yet shall he live, and everyone who lives and believes in me shall never die“ (John 11:25–16). The promise of eternal resurrection life is for all those who believe and trust in the death and resurrection of Jesus for salvation. Even as Christians die physical deaths, they await physical resurrection. And just as Christ’s resurrection body is a transformed physical body (John 20:19–29), so the Christian’s resurrection body will be a transformed physical body (Rom. 8:11; 1 Cor. 15:35–53; Phil. 3:20–21). Christians’ resurrection bodies will have both continuity and discontinuity with their earthly bodies, but the Bible does not give us much in the way of specific details.
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 10 Biblical Theological Foundations of Physical Fitness and Body Care Though the Bible is not primarily about physical fitness and the care of the human body, that does not mean that the Bible does not address how Christians should think about these issues. How does this biblical theology of human embodiment described above affect the way that Christians should think about using their bodies? Even if it is not the main point of Paul’s argument, we can also ask what is the value in physical discipline and exertion that Paul describes incidentally (1 Tim. 4:8)? What biblical categories or concepts should be primary when the Christian thinks about physical fitness and wellness? Worship. Often people equate worship with singing, and this certainly is one form of worship (Rev. 5:9-10). However, the concept of worship is more encompassing than that. Paul tells us that we are to “present our bodies as a living sacrifice, holy and acceptable to God, and that this is our reasonable worship” (Rom. 12:1). As such, worship, which can be defined as ascribing worth and praise to God, is done as we offer our entire lives to him as a living sacrifice. This means all of life should be viewed in some measure as worship before God. This then includes something like exercise, which, the apostle Paul states, is of some value (1 Tim. 4:8). Your time in exercise can and should be done as an expression of worship to God. It is a chance to humble yourself and recognize that any level of fitness or athletic ability you possess is because God granted that to you (1 Cor. 4:7). Thus, worship can be accomplished in exercise by humbly thanking God for the gift of physical exertion. Also, stewarding all that God has given is an act of worship. Therefore, steward your body well, putting it through physical exertion as a means of worshipping God and for the sake of being able to use your body to worship him in a variety of ways for years to come, if he so wills. Stewardship. The claim that a Christian should be a good steward of his body is an extension of the claim that everything belongs to God. The Parable of the Talents (Matt. 25:14–30) is a vivid description of God entrusting to people certain things and requiring that they make good use of them for his glory. Because God rightly owns everything, we will give an account for how we steward or faithfully use everything that is entrusted to us. This call for faithful stewardship includes how we use our bodies for his glory: for holiness not impurity, for worship not idolatry, and for gospel ministry not idleness or indifference. Effectiveness in ministry. God created the human body to be active, and it is a modern convenience that many people do not need to be active to earn a living. In the New Testament, Paul’s ministry is an example of the physical exertion of travel, manual labor, and tireless preaching in order to minister to others (1 Cor. 15:10; Col. 1:29). There are numerous practical benefits resulting from physical exercise
Chapter 1: Biblical Foundations: Human Body, Fitness and Care 11 that can enhance our ability to minister to others: sustained vigor, improved focus, emotional stability, and ability to travel to others. God has designed our bodies for physical activity, proper nutrition, and appropriate rest–all of these are his good gifts. While in the short term, a Christian might compromise any one of these, to sustain long-term ministry, the Christian must have each of them in balance. We glorify God by pursuing each of these habits in thankfulness to him and also by willingly sacrificing each of them at times for reasons of gospel risk (2 Cor. 11:23–31; 12:15). The believer might go without sleep for a night to minister to a friend in need or sacrifice bodily health taking the gospel to remote areas. Character formation. Physical exercise can also benefit our growth in character. A person’s character is the sum of his or her disposition, thoughts, intentions, desires, and actions. It is who we truly are, and we are called as Christians to develop Christ-like character (Rom. 8:28-29; 1 John 2:6). Everything in our lives is interconnected when it comes to the physical, mental, emotional, and spiritual disciplines. We are holistic beings with different facets to our being. Thus, overcoming laziness in exercise can help us overcome laziness in other areas of our lives. Enjoying the benefits of bodily activity can help us lean into, as opposed to draw away from, activity and God-centered ambition in life. Exercise can teach us to press through resistance in any difficulty and not simply give in and quit when it becomes hard. This is good training for life. We were promised tribulation in this life (John 16:33; Rom. 5:3-4; Jas. 1:2-4) and we are called to endure in the race set before us (1 Cor. 9:24-27; Heb. 12:1-3). Exercise can help to develop a mindset and promote habits of perseverance where we will actually gravitate toward dealing with the hard things of life in a healthy way. Physical exertion, thus, can be a means of growing in character and, by God’s grace, following Jesus more effectively. Pleasure. All people seek pleasure, and we were made by God to find our ultimate satisfaction in him (Ps. 16:11). This is sensible, since it is only in God, we can have infinite and eternal pleasure. We are to enjoy God above all things, lest we be guilty of idolatry (Ps. 115:1-8) and we are to enjoy God in all things (Ps. 43:4) since all of his good gifts ultimately point back to him, including exercise. A sedentary life is in actuality a more stressed life, physically, mentally, and emotionally. The remainder of this textbook will speak more to the scientific facts regarding physical fitness, but it cannot be denied that God designed our bodies to feel more pleasure as we use them in assertive ways. If you have not put physical fitness on your priority list, there is no doubt that pleasure may not be the first thing you feel as you get started. However, there truly is pleasure to be experienced, and it seems by divine design. God put chemicals into our bodies, like endorphins, serotonin, dopamine, and oxytocin, and these chemicals are brought up to raised levels in our bodies during intensive sessions of aerobic workouts. And these bodily chemicals produce feelings of pleasure that are undeniable. God made us to move, and made our movement to
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