A Fit Way of Life

Title
Conents
CHAPTER 1 Developing and Assessing Physical Fitness
	Importance of Exercise
	Physical Activity and Health
		Moderate Physical Activity for Health Promotion
			How Much Exercise Is Needed for Health—30, 60, or
				Minutes?
			The Activity Pyramid
	What Is Physical Fitness?
	Health-Related Components of Fitness
		Cardiorespiratory Endurance
		Muscular Strength
		Muscular Endurance
		Flexibility
		Body Composition
	Physical Fitness and Wellness
	Three-Part Workout
		Warm-Up
		Conditioning Bout
		Cool-Down
	Principles of Fitness Development
		Progressive Overload
		Specificity
		Reversibility
		Individual Differences
		Cross Training
	Assessing Physical Fitness
	Guidelines for Medical Clearance
	Cardiorespiratory Endurance Tests
		Pretest Instructions
		1.5-Mile Run Test
		1-Mile Walk Test
		3-Mile Bicycling Test
		500-Yard Swim Test
		500-Yard Water Run Test
		3-Minute Step Test
	Muscular Strength and Endurance Tests
		Abdominal Curls and Push-Ups
		Leg Press Strength Test
		Bench Press Strength Test
	Flexibility Tests
		Quick Checks for Flexibility
		Sit and Reach Test
		Sit and Reach Wall Test
	Body Composition Tests
		Body Composition Assessment Using Skinfold Calipers
		Body Girth Measures
		Body Girth Measures of Body Fat
		Waist-to-Hip Ratio and Waist Girth
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 1-1 Student Precourse Health Assessment
	Lab Activity 1-2 Physician-Approved Exercise Clearance Form
	Lab Activity 1-3 Personal Fitness Profile
	Lab Activity 1-4 Evaluating Your Cardiorespiratory Fitness: 1.5-Mile Run Test, 1.0-Mile Walk Test, and 3.0-Mile Bicycling Test
	Lab Activity 1-5 Evaluating Your Cardiorespiratory Fitness: 500-Yard Water Run Test and 500-Yard Swim Test
	Lab Activity 1-6 Evaluating Your Cardiorespiratory Fitness: 3-Minute Step Test
	Lab Activity 1-7 Evaluating Your Muscular Endurance: The Abdominal Curls Test and Push-Ups Test
	Lab Activity 1-8 Evaluating Your Muscular Strength: Leg Press Strength Test and Bench Press Strength Test
	Lab Activity 1-9 Evaluating Your Flexibility: Sit and Reach, Sit and Reach Wall Test, and Flexibility Quick Checks
	Lab Activity 1-10 Body Composition Assessment
	Lab Activity 1-11 Fitness Goals
CHAPTER 2 Maximizing Cardiorespiratory Fitness
	Cardiorespiratory Endurance and Maximal Oxygen Uptake
		Benefits of Aerobic Exercise
			Improved Mental Health
			Improved Cognitive Function
			Improved Sleep
			Immune System Function
			Improved Body Composition and Weight Management
			Reduced Risk of Chronic Diseases
	The FITT Prescription for Cardiorespiratory Fitness
		“F” Equals Frequency
		“I” Equals Intensity
			Target Heart Rate: Karvonen Equation
			Talk Test
			Rate of Perceived Exertion (RPE)
			Target Heart Rate: Percentage of Maximal Heart Rate
		“T” Equals Time
		“T” Equals Type
		How Long Before Results Become Apparent?
		FITT vs. American College of Sports Medicine (ACSM) and American Heart Association (AHA) Exercise Guidelines
	10,000 Steps: A Daily Lifestyle Goal
	Lifetime Exercise Activities
	Aerobic Dance
		Advantages/Disadvantages
			What to Wear
			Techniques and Safety Tips
			How to Begin and Progress
			Variety
		Step Aerobics
		Indoor Cycling Classes (Spinning or Fit Ride)
		Common Discomforts
	Bicycling
		Advantages/Disadvantages
			What to Wear
			Equipment
			Technique and Safety Tips
			How to Begin and Progress
			Variety
			Common Discomforts
	Fitness Swimming
		Advantages/Disadvantages
			What to Wear
			Technique and Safety Tips
			How to Begin and Progress
			Variety
			Discomforts
	Fitness Walking
		Advantages/Disadvantages
			What to Wear
			Technique and Safety Tips
			Tips for Increasing Walking Pace
			How to Begin and Progress
			Variety
			Common Discomforts
	Indoor Exercise Equipment
		Advantages/Disadvantages
			What to Wear
			Equipment
		Stationary Bikes
			Advantages/Disadvantages
			How to Select
			Technique and Safety Tips
		Steppers
			Advantages/Disadvantages
			How to Select
			Technique and Safety Tips
		Treadmills
			Advantages/Disadvantages
			How to Select
			Technique and Safety Tips
		Rowing Machines
			Advantages/Disadvantages
			How to Select
			Technique and Safety Tips
		Elliptical Trainers
			Advantages/Disadvantages
			How to Select
			Technique and Safety Tips
			How to Begin and Progress
	In-Line Skating
		Advantages/Disadvantages
			What to Wear
			Necessary Gear
			Techniques and Safety Tips
			Skate Maintenance
			How to Begin and Progress
			Variety
			Common Discomforts
	Jogging
		Advantages/Disadvantages
			What to Wear
			Technique and Safety Tips
			How to Begin and Progress
			Variety
			Common Discomforts
	Water Exercise/Aqua Aerobics
		Advantages/Disadvantages
			What to Wear
			Technique and Safety Tips
			How to Begin and Progress
			Variety
			Common Discomforts
	Frequently Asked Questions
	Summary
	General Resources
	Internet Resources
	Lab Activity 2-1 Calculate Your Target Heart Rate (THR) Range
	Lab Activity 2-2 Using a Pedometer: “How Many Steps Do I Take?”
	Lab Activity 2-3 Exercise Across the U.S.A.
	Lab Activity 2-4 “I Have No Time
		to Exercise
	Lab Activity 2-5 Cardiorespiratory Exercise Log Sheet
CHAPTER 3 Developing Flexibility
	Flexibility
		Benefits of Flexibility
			Cautions
		Factors Affecting Flexibility
			Joint Structure
			Soft Tissues
			Inactivity
			Muscle Temperature
			Age
			Genetics
			Gender
			Obesity
			Injury and Scar Tissue
			Neural Factors
		Types of Flexibility
		Guidelines for Flexibility Development
		Principles of Flexibility Development
			Progressive Overload
			Specificity
			Reversibility
			Individual Differences
			Balance
		Flexibility Exercises for Basic Fitness
		PNF Partner-Assisted Stretches
		Other Programs for Enhancing Flexibility
	Contraindicated Exercises
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 3-1 Introductory Flexibility Session
	Lab Activity 3-2 Hatha Yoga Workout: Sun Salutation (or Salute to the Sun)
CHAPTR 4 Developing Muscular Fitness
	Muscular Fitness
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 4-1 Resistance Training Log
	Lab Activity 4-2 Weight Training Experience
	Lab Activity 4-3 Abdominal and Core Strengthening Workout
	Lab Activity 4-4 Stability Ball Workout
	Lab Activity 4-5 Elastic Band Workout
	Lab Activity 4-6 Partner Resistance Workout
	Resistance Training: Benefits and Cautions
	Muscle Function
	Determinants of Muscular Fitness Gains
		Muscle Fiber Recruitment
		Muscle Atrophy and Hypertrophy
		Gender Differences
	Types of Resistance Training
		Static (Isometric) Exercise
		Dynamic (Isotonic) Exercise
	Principles of Resistance Training
		Progressive Overload
		Specificity
		Recovery
	Guidelines for Developing Muscular Fitness
		Sequence
		Form
		Rest Between Sets
		Muscle Balance
		Breathing
		Speed of Movement
	Resistance Training Programs
		Weight Training
		Equipment
		Weight Room Etiquette
		Program for Health Fitness
		How to Begin and Progress
		Establishing Your Workload
		Increasing Your Workload
		Variety
		Common Discomforts and Training Errors
		Performance Aids
	How to Shape and Tone Without Weights
		Abdominal and Core Strengthening Exercises
		Hip and Thigh Exercises
		Upper Body Exercises
		Stability Balls
		Pilates
	Elastic Resistance
	Partner Resistance Exercises
CHAPTER 5 Changing Behavior
	More Than Willpower
	The Transtheoretical Model of Behavior Change
		The Processes of Change
	Making a Plan
		Identifying Your Goal
		Listing Pros and Cons
	Preventing Relapse
		Factors That Contribute to Relapses
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 5-1 Identify Your S.M.A.R.T. Goal
	Lab Activity 5-2 Behavior-Change Contract (Using the Transtheoretical Model)
	Lab Activity 5-3 Behavior-Change Log/Journal
CHAPTER 6 Exploring Special Exercise Considerations
	Similarities and Differences in Men’s and Women’s Exercise Performance
	Females and Exercise
		Menstruation
		Female Athlete Triad
		Pregnancy
			Stress Incontinence
			Kegel Exercise
			Postpartum: Getting Back into Shape
			Breast Support
	Males and Exercise
	Exercise Addiction
	Exercise and Disease Resistance
	Environmental Considerations
		Exercising in the Cold
		Exercising in the Heat
			Heavy Sweating During Exercise
			Electrolyte Replacement
			Fluid Replacement: Water or Sports Drinks?
		Water: Are Americans Dehydrated?
	Drugs Affecting Physical Performance
		Anabolic Steroids
		Amphetamines
		Diuretics
		Caffeine
	Aging and Physical Activity
		Aging and Performance
		American College of Sports Medicine (ACSM) and the American Heart Association (AHA) Exercise Guidelines for the Older Adult
		Does Exercise Increase Life Span?
	Exercise and Chronic Health Conditions
		Arthritis
		Asthma
		Diabetes Mellitus
		Hypertension
		Osteoporosis
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 6-1 Exploring Special Exercise Considerations Challenge
CHAPTER 7 Preventing Common Injuries and Caring for the Lower Back
	Injury Prevention
		Overuse
		Footwear
		Weakness and Inflexibility
		Mechanics
	P.R.I.C.E.
		P = Protect
		R = Rest
		I = Ice
		C = Compress
		E = Elevate
	Heat and Pain Relievers
	Common Injuries
		Ankle Sprain
		Blisters
		Bursitis
		Chafing
		Heel Spur
		Iliotibial Band Syndrome
		Muscle Cramp
		Muscle Soreness
		Muscle Strain
		Patellofemoral Syndrome
		Plantar Fasciitis
		Shin Splints
		Side Stitch
		Stress Fracture
		Tendinitis
	When to Seek Medical Help
	Getting Back into Action
	Care of the Lower Back
		Ways to Avoid Lower Back Pain
		Back Tips for Sitting, Standing, and Driving
		Lower Back Injuries
		Core Exercises for Lower Back Health
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 7-1 Phil A. Case Study
	Lab Activity 7-2 Action Plan for the Back
CHAPTER 8 Maximizing Heart Health
	Impact of Cardiovascular Disease
		Coronary Heart Disease (CHD)
			Atherosclerosis
			Angina Pectoris
			Myocardial Infarction (MI)
		Stroke (Brain Attack)
	Risk Factors
		Primary Risk Factors (Controllable)
			1. Inactivity
			2. High Blood Pressure (Hypertension)
			3. High Blood Lipid Profile (Cholesterol and Triglycerides)
			4. Cigarette Smoking
			5. Obesity
			6. Diabetes Mellitus (Type 1 and Type 2)
		Primary Risk Factors (Uncontrollable)
			1. Positive Family History
			2. Male Gender (� Postmenopausal Women)
			3. Race
			4. Age
		Secondary Risk Factors (All Controllable)
			1. Individual Response to Stress
			2. Emotional Behavior (Anger and Hostility)
			3. Excessive Alcohol (� Some Illegal Drugs)
			4. Metabolic Syndrome (Syndrome X)
			5. C-Reactive Protein (CRP)
			6. Homocysteine
	Treatment for Blocked Coronary Arteries
		Drug Therapy
		Angioplasty (or Balloon Angioplasty)
		Coronary Bypass Surgery
	The Future
		Mind and Body Connection
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 8-1 Are You at Risk for Heart Disease?
	Lab Activity 8-2 Evaluation of “Are You at Risk for Heart Disease?”
	Lab Activity 8-3 Lifestyle Scenario: Critical Thinking
	Lab Activity 8-4 Are You at Risk for Diabetes?
CHAPTER 9 Eating for Wellness
	Changing Times
		Dietary Guidelines for Americans
	Nutrition Basics
		Carbohydrates
			Simple Carbohydrates (Sugars)
			Complex Carbohydrates (Starches)
			Whole Grains Versus Refined Flours
			Glycemic Index
		Proteins
		Fats
			Fish Oils
			Cholesterol
		Vitamins
		Minerals
			Calcium
			Iron
			Sodium
		Water
	Phytochemicals and Antioxidants: Disease Fighters
		Nutritional Supplements
	The Well-Balanced Diet
		USDA’s MyPyramid
		DASH Eating Plan
		Mediterranean Diet
		Making Positive Changes
		Nutrition Labeling
	Eating Out
	Special Nutritional Concerns
		Vegetarian Diet
		Pregnancy
		Aging
		Sports and Fitness
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 9-1 Food Log
	Lab Activity 9-2 Analyze Your Diet
	Lab Activity 9-3 How Much Fat?
	Lab Activity 9-4 Label Reading Assignment
	Lab Activity 9-5 Can You Eat Healthy at a Fast-Food Restaurant?
	Lab Activity 9-6 Select and Analyze a Food Label
CHAPTER 10 Achieving a Healthy Weight
	Understanding Body Composition
		Overweight Versus Obesity
		Risks Associated with Obesity
			Location of Fat
	The Surgeon General Steps In
	What Causes Obesity?
		The Energy Balance Equation
		Fat-Cell Theory
		Set-Point Theory
		Heredity
		Metabolism
	What About “Dieting”?
		Weight Cycling
		Reliable Weight-Loss Programs
	Lifetime Weight Management: Staying Lean in Fattening Times
		(1) Food Management
			Recognizing Portion Distortion
			Avoiding Mindless Eating
			Understanding Our “Toxic” Environment
		(2) Emotional Management
		(3) Exercise Management
		Gaining Weight: A Healthy Plan for Adding Pounds
	Culture and Weight
		There She Is
		Men Are Joining In
	Eating Disorders
		Bulimia Nervosa
		Anorexia Nervosa
		Binge Eating Disorder
		Eating Disorders Not Otherwise Specified (EDNOS)
		What Can Be Done?
	Frequently Asked Questions
	Summary
	Internet Resources
	Lab Activity 10-1 Analyzing Your Food and Exercise Habits
	Lab Activity 10-2 Estimating Your Basal Metabolic Rate (BMR)
	Lab Activity 10-3 Weight Management Plan
	Lab Activity 10-4 Are You at Risk for an Eating Disorder?
Bibliography
Glossary
Index