fit & well Core Concepts and Labs in Physical Fitness and Wellness

Cover
Title Page
Copyright Page
Brief Contents
Contents
Preface
Acknowledgments
1 INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT
	WELLNESS: NEW HEALTH GOALS
		The Dimensions of Wellness
		New Opportunities for Taking Charge
		National Health
		Behaviors That Contribute to Wellness
		Wellness Factors That Seem Outside Our Control
		College Students and Wellness
	REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT
		Getting Serious about Your Health
		Building Motivation to Change
		Enhancing Your Readiness to Change
		Dealing with Relapse
		Developing Skills for Change: Creating a Personalized Plan
		Putting Your Plan into Action
		Staying with It
		Being Fit and Well for Life
		Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 1.1 Your Wellness Profile
	LAB 1.2 Lifestyle Evaluation
2 PRINCIPLES OF PHYSICAL FITNESS
	PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS
		Physical Activity on a Continuum
		How Much Physical Activity Is Enough?
	COMPONENTS OF PHYSICAL FITNESS
		Cardiorespiratory Endurance
		Muscular Strength
		Muscular Endurance
		Flexibility
		Body Composition
		Skill (Neuromuscular)–Related Components of Fitness
	PRINCIPLES OF PHYSICAL TRAINING: ADAPTATION TO STRESS
		Specificity—Adapting to Type of Training
		Progressive Overload—Adapting to the Amount of Training and the FITT Principle
		Reversibility—Adapting to a Reduction in Training
		Individual Differences—Limits on Adaptability
	DESIGNING YOUR OWN EXERCISE PROGRAM
		Getting Medical Clearance
		Assessing Yourself
		Setting Goals
		Choosing Activities for a Balanced Program
		Guidelines for Training
		Tips for Today and the Future
	Summary
	Common Questions Answered
	For Further Exploration
	Selected Bibliography
	LAB 2.1 Safety of Exercise Participation: PAR-Q+
	LAB 2.2 Overcoming Barriers to Being Active
	LAB 2.3 Using a Fitness Tracker or Smartphone Exercise App to Measure Physical Activity
3 CARDIORESPIRATORY ENDURANCE
	BASIC PHYSIOLOGY OF CARDIORESPIRATORY ENDURANCE EXERCISE
		The Cardiorespiratory System
		Energy Production
		Exercise and the Three Energy Systems
	BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE
		Improved Cardiorespiratory Functioning
		Improved Cellular Metabolism
		Reduced Risk of Chronic Disease
		Better Control of Body Fat
		Improved Immune Function
		Improved Psychological and Emotional Well-Being
	ASSESSING CARDIORESPIRATORY FITNESS
		Choosing an Assessment Test
		Monitoring Your Heart Rate
		Interpreting Your Score
	DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM
		Setting Goals
		Applying the FITT Principle
		Warming Up and Cooling Down
		Building Cardiorespiratory Fitness
		Maintaining Cardiorespiratory Fitness
	EXERCISE SAFETY AND INJURY PREVENTION
		Hot Weather and Heat Stress
		Cold Weather
		Poor Air Quality
		Exercise Injuries
		Tips for Today and the Future
	Summary
	Common Questions Answered
	For Further Exploration
	Selected Bibliography
	LAB 3.1 Assessing Your Current Level of Cardiorespiratory Endurance
	LAB 3.2 Developing an Exercise Program for Cardiorespiratory Endurance
4  MUSCULAR STRENGTH AND ENDURANCE
	BASIC MUSCLE PHYSIOLOGY AND THE EFFECTS OF STRENGTH TRAINING
		Muscle Fibers
		Motor Units
		Metabolic and Heart Health
	ASSESSING MUSCULAR STRENGTH AND ENDURANCE
	CREATING A SUCCESSFUL STRENGTH TRAINING PROGRAM
		Static versus Dynamic Strength Training Exercises
		Weight Machines, Free Weights, and Body Weight Exercises
		Other Training Methods and Types of Equipment
		Applying the FITT Principle: Selecting Exercises and Putting Together a Program
		The Warm-Up and Cool-Down
		Getting Started and Making Progress
		More Advanced Strength Training Programs
		Weight Training Safety
		Supplements and Drugs
		Tips for Today and the Future
	WEIGHT TRAINING EXERCISES
	Common Questions Answered
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 4.1 Assessing Your Current Level of Muscular Strength
	LAB 4.2 Assessing Your Current Level of Muscular Endurance
	LAB 4.3 Designing and Monitoring a Strength Training Program
5 FLEXIBILITY AND LOW-BACK HEALTH
	TYPES OF FLEXIBILITY
	WHAT DETERMINES FLEXIBILITY?
		Joint Structure
		Muscle Elasticity and Length
		Nervous System Regulation
	BENEFITS OF FLEXIBILITY
		Joint Health
		Prevention of Low-Back Pain and Injuries
		Additional Potential Benefits of Flexibility
	ASSESSING FLEXIBILITY
	CREATING A SUCCESSFUL PROGRAM TO DEVELOP FLEXIBILITY
		Applying the FITT Principle
		Making Progress
	EXERCISES TO IMPROVE FLEXIBILITY: A SAMPLE PROGRAM
	PREVENTING AND MANAGING LOW-BACK PAIN
		Function and Structure of the Spine
		Core Muscle Fitness
		Causes of Back Pain
		Preventing Low-Back Pain
		Managing Acute Back Pain
		Managing Chronic Back Pain
	EXERCISES FOR THE PREVENTION AND MANAGEMENT OF LOW-BACK PAIN
	Tips for Today and the Future
	Summary
	Common Questions Answered
	For Further Exploration
	Selected Bibliography
	LAB 5.1 Assessing Your Current Level of Flexibility
	LAB 5.2 Creating a Personalized Program for Developing Flexibility
	LAB 5.3 Assessing Muscular Endurance for Low-Back Health
6 BODY COMPOSITION
	WHAT IS BODY COMPOSITION, AND WHY IS IT IMPORTANT?
		Overweight and Obesity Defined
		Prevalence of Overweight and Obesity among Americans
		Excess Body Fat and Wellness
		Problems Associated with Very Low Levels of Body Fat
	ASSESSING BODY MASS INDEX, BODY COMPOSITION, AND BODY FAT DISTRIBUTION
		Calculating Body Mass Index
		Estimating Percent Body Fat
		Assessing Body Fat Distribution
		Somatotype
	SETTING BODY COMPOSITION GOALS
	MAKING CHANGES IN BODY COMPOSITION
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	Common Questions Answered
	LAB 6.1 Assessing Body Mass Index and Body Composition
	LAB 6.2 Setting Goals for Target Body Weight
7 PUTTING TOGETHER A COMPLETE FITNESS PROGRAM
	DEVELOPING A PERSONAL FITNESS PLAN
		1. Set Goals
		2. Select Activities
		3. Set a Target Frequency, Intensity, and Time (Duration) for Each Activity
		4. Set Up a System of Mini-Goals and Rewards
		5. Include Lifestyle Physical Activity and Strategies to Reduce Sedentary Time in Your Program
		6. Develop Tools for Monitoring Your Progress
		7. Make a Commitment
	PUTTING YOUR PLAN INTO ACTION
	EXERCISE GUIDELINES FOR LIFE STAGES AND PEOPLE WITH SPECIAL HEALTH CONCERNS
		Exercise Guidelines for Life Stages
		Exercise Guidelines for People with Special Health Concerns
	Common Questions Answered
	Summary
	For Further Exploration
	Selected Bibliography
	Sample Programs for Popular Activities
	LAB 7.1 A Personal Fitness Program Plan and Agreement
	LAB 7.2 Getting to Know Your Fitness Facility
8 NUTRITION
	NUTRITIONAL REQUIREMENTS: COMPONENTS OF A HEALTHY DIET
		Calories
		Proteins—The Basis of Body Structure
		Fat—Another Essential Nutrient
		Carbohydrates—A Key Source of Energy
		Fiber—A Closer Look
		Vitamins—Organic Micronutrients
		Minerals—Inorganic Micronutrients
		Water—Vital but Underappreciated
		Other Substances in Food
	NUTRITIONAL GUIDELINES: PLANNING YOUR DIET
		Dietary Reference Intakes (DRIs)
		Daily Values
		Dietary Guidelines for Americans
		USDA’s MyPlate
		Other Eating Plans
		The Plant-Based Alternative
		Functional Foods
		Dietary Challenges for Various Population Groups
	NUTRITIONAL PLANNING: MAKING INFORMED CHOICES ABOUT FOOD
		Food Labels
		Calorie Labeling: Restaurants and Vending Machines
		Dietary Supplements
		Food Additives
		Foodborne Illnesses
		Irradiated Foods
		Environmental Contaminants and Organic Foods
	A PERSONAL PLAN
		Assessing and Changing Your Diet
		Staying Committed to a Healthy Diet
	Tips for Today and the Future
	Summary
	Common Questions Answered
	For Further Exploration
	Selected Bibliography
	LAB 8.1 Your Daily Diet versus MyPlate
	LAB 8.2 Dietary Analysis
	LAB 8.3 Informed Food Choices
9 WEIGHT MANAGEMENT
	WHAT CONTRIBUTES TO OUR WEIGHT AND BODY COMPOSITION?
		Genetic Factors
		Fat Cells
		Metabolism
		Hormones
		Gut Microbiota
		Sleep
		Food Marketing and Public Policy
		Food Perceptions and Behaviors
	THE OVERWEIGHT AND OBESITY CRISIS
		Obesity and Health
		Assessing Weight and Disease Risk
	BODY IMAGE
		Severe Body Image Problems
		Healthy Change and Acceptance
	EATING DISORDERS
		Disordered Eating
		Anorexia Nervosa
		Bulimia Nervosa
		Binge-Eating Disorder
		Other Specified Feeding or Eating Disorders (OSFED)
		Treating Eating Disorders
	A HEALTHY LIFESTYLE FOR MANAGING WEIGHT AND DISEASE PREVENTION
		Dietary Patterns and Eating Habits
		Physical Activity and Exercise
		Thoughts and Emotions
		Coping Strategies
	APPROACHES TO OVERCOMING A WEIGHT PROBLEM
		Losing Weight
		Gaining Weight
	Tips for Today and the Future
	Summary
	For Further Exploration
	Common Questions Answered
	Selected Bibliography
	LAB 9.1 Evaluate Your Environment for Weight Management
	LAB 9.2 Identifying Weight-Loss Goals
	LAB 9.3 Checking for Body Image Problems and Eating Disorders
10  STRESS MANAGEMENT AND SLEEP
	WHAT IS STRESS?
		Physical Responses to Stressors
		Cognitive and Psychological Responses to Stressors
		The Stress Experience as a Whole
	STRESS AND WELLNESS
		The General Adaptation Syndrome
		More Recent Ideas about Stress
		Stress and Specific Conditions
	COMMON SOURCES OF STRESS
		Major Life Changes
		Daily Hassles
		College Stressors
		Job-Related Stressors
		Relationships and Stress
		Social Stressors
		Other Stressors
	MANAGING STRESS
		Exercise
		Nutrition
		Social Support
		Communication
		Conflict Resolution
		Striving for Spiritual Wellness
		Confiding in Yourself through Writing
		Time Management
		Cognitive Techniques
		Relaxation and Body Awareness Techniques
		Other Stress-Management Techniques
		Counterproductive Strategies for Coping with Stress
	GETTING HELP
		Peer Counseling and Support Groups
		Professional Help
		Is It Stress or Something More Serious?
	SLEEP
		How Sleep Works: The Physiology of Sleep
		Natural Sleep Drives
		Adequate Sleep and Your Health
		Sleep Disorders
		Improving Sleep
	Tips for Today and the Future
	Summary
	Common Questions Answered
	For Further Exploration
	Selected Bibliography
	LAB 10.1 Identifying Your Stress Level and Key Stressors
	LAB 10.2 Stress-Management Techniques
	LAB 10.3 Evaluating and Improving Sleep
11 CARDIOVASCULAR HEALTH AND DIABETES
	MAJOR FORMS OF CARDIOVASCULAR DISEASE
		Atherosclerosis
		Heart Disease and Heart Attacks
		Stroke
		Congestive Heart Failure
	RISK FACTORS FOR CARDIOVASCULAR DISEASE
		Major Risk Factors That Can Be Changed
		Contributing Risk Factors That Can Be Changed
		Major Risk Factors That Can’t Be Changed
		Possible Risk Factors Currently Being Studied
	PROTECTING YOURSELF AGAINST CARDIOVASCULAR DISEASE
		Eat a Heart-Healthy Diet
		Exercise Regularly
		Avoid Tobacco
		Know and Manage Your Blood Pressure
		Know and Manage Your Cholesterol Levels
		Develop Ways to Handle Stress and Anger
	DIABETES
		Types of Diabetes
		Warning Signs and Testing
		Treatment
		Prevention
	Common Questions Answered
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 11.1 Cardiovascular Health
12 CANCER
	WHAT IS CANCER?
		Tumors
		Metastasis
	THE CAUSES OF CANCER
		Tobacco Use
		Alcohol Use
		Dietary Factors
		Obesity and Inactivity
		The Role of DNA
		Race/Ethnicity and Poverty
		Carcinogens in the Environment
	COMMON CANCERS
		Lung Cancer
		Colon and Rectal Cancer
		Breast Cancer
		Prostate Cancer
		Cancers of the Female Reproductive Tract
		Skin Cancer
		Head and Neck Cancers
		Testicular Cancer
		Other Cancers
	DETECTING AND TREATING CANCER
		Detecting Cancer
		Stages of Cancer
		Treating Cancer
	Tips for Today and the Future
	Common Questions Answered
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 12.1 Cancer Prevention
13 SUBSTANCE USE AND MISUSE
	ADDICTION
		Diagnosing Substance Misuse and Addiction
		How Does an Addiction Develop?
		Examples of Behavioral Addictions
	PSYCHOACTIVE DRUGS
		Who Uses Drugs?
		Opioids and Drug Overdose Deaths
		Marijuana
		Other Illicit Drugs of Concern
		Treatment for Substance Use Disorder and Addiction
		Preventing Substance Use Disorder
		The Role of Drugs in Your Life
	ALCOHOL
		Chemistry and Metabolism
		Immediate Effects of Alcohol
		Alcohol Use Disorder: From Mild to Severe
		Effects of Alcohol Use Disorder
		Drinking and Driving
		Binge Drinking
		Drinking and Responsibility
	TOBACCO
		Nicotine Addiction
		Health Hazards of Cigarette Smoking
		Risks Associated with Other Forms of Tobacco Use
		Environmental Tobacco Smoke
		Smoking and Pregnancy
		Giving Up Tobacco
		Action against Tobacco
	Common Questions Answered
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 13.1 Is Alcohol a Problem in Your Life?
	LAB 13.2 For Smokers Only: Why Do You Smoke?
14 SEXUAL WELLNESS
	SEX AND YOUR BODY
		Sexual Anatomy
		Gender and Sexual Orientation
		Sexual Stimulation and Behavior
	CONTRACEPTION
		How Contraceptives Work
		Contraceptive Effectiveness
	THE MAJOR STIS
		HIV Disease and AIDS
		Chlamydia
		Gonorrhea
		Pelvic Inflammatory Disease
		Human Papillomavirus (HPV)
		Genital Herpes
		Hepatitis B
		Syphilis
		Other STIs
	WHAT YOU CAN DO ABOUT STIS
	Tips for Today and the Future
	Summary
	For Further Exploration
	Common Questions Answered
	Selected Bibliography
	LAB 14.1 Behaviors and Attitudes Related to STIs
15 ENVIRONMENTAL HEALTH
	ENVIRONMENTAL HEALTH DEFINED
	POPULATION GROWTH AND CONTROL
		Factors That Contribute to Population Growth
		How Many People Can the World Hold?
	AIR QUALITY AND POLLUTION
		Air Quality and Smog
		The Greenhouse Effect and Global Warming
		Thinning of the Ozone Layer
		Energy Use and Air Pollution
		Indoor Air Pollution
		Preventing Air Pollution
	WATER QUALITY AND POLLUTION
		Water Contamination and Treatment
		Water Shortages
		Sewage
		Protecting the Water Supply
	SOLID WASTE POLLUTION
		Solid Waste
		Reducing Solid Waste
	CHEMICAL POLLUTION AND HAZARDOUS WASTE
		Asbestos
		Lead
		Pesticides
		Mercury
		Other Chemical Pollutants
		Preventing Chemical Pollution
	RADIATION POLLUTION
		Nuclear Weapons and Nuclear Energy
		Medical Uses of Radiation
		Radiation in the Home and Workplace
		Avoiding Radiation
	NOISE POLLUTION
	Common Questions Answered
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 15.1 Environmental Health Checklist
APPENDIX A INJURY PREVENTION AND PERSONAL SAFETY
APPENDIX B MONITORING YOUR PROGRESS
BEHAVIOR CHANGE WORKBOOK
INDEX