Fit & well : core concepts and labs in physical fitness and wellness

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FIT & WELL
BRIEF CONTENTS
CONTENTS
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
		The Role of Other Factors in Wellness
		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
	For Further Exploration
	Selected Bibliography
	LAB 2.1 Safety of Exercise Participation
	LAB 2.2 Overcoming Barriers to Being Active
	LAB 2.3 Using a Pedometer to Track 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 Equation
		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
	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
		A Caution about Supplements and Drugs
	WEIGHT TRAINING EXERCISES
	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
	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
		Diabetes and Excess Body Fat
		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
	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
		Children and Adolescents
		Pregnancy
		Older Adults
	Summary
	For Further Exploration
	Selected Bibliography
	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
		Fats—Essential in Small Amounts
		Carbohydrates—A Key Source of Energy
		Fiber—A Closer Look
		Vitamins—Organic Micronutrients
		Minerals—Inorganic Micronutrients
		Water—Vital but Often Ignored
		Other Substances in Food
	NUTRITIONAL GUIDELINES: PLANNING YOUR DIET
		Dietary Reference Intakes (DRIs)
		Dietary Guidelines for Americans
		USDA’s MyPlate
		DASH Eating Plan
		The Vegetarian 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 Illness
		Irradiated Foods
		Environmental Contaminants and Organic Foods
	A PERSONAL PLAN: APPLYING NUTRITIONAL PRINCIPLES
		Assessing and Changing Your Diet
		Staying Committed to a Healthy Diet
	Tips for Today and the Future
	Summary
	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
	HEALTH IMPLICATIONS OF OVERWEIGHT AND OBESITY
		Defining Overweight and Obesity
		Overweight, Obesity, and Specific Health Risks
		Benefits of Weight Loss
	FACTORS CONTRIBUTING TO EXCESS BODY FAT
		Genetic Factors
		Physiological Factors
		Lifestyle Factors
		Psychosocial Factors
		Cultural Factors
	ADOPTING A HEALTHY LIFESTYLE FOR SUCCESSFUL WEIGHT MANAGEMENT
		Diet and Eating Habits
	PHYSICAL ACTIVITY AND EXERCISE
		Physical Activity
	THOUGHTS AND EMOTIONS
		Coping Strategies
	APPROACHES TO OVERCOMING A WEIGHT PROBLEM
		Doing It Yourself
		Diet Books
		Dietary Supplements and Diet Aids
		Weight-Loss Programs
		Prescription Drugs
		Surgery
		Psychological Help
	BODY IMAGE
		Severe Body Image Problems
		Acceptance and Change
	EATING DISORDERS
		Anorexia Nervosa
		Bulimia Nervosa
		Binge-Eating Disorder
		Borderline Disordered Eating
		Treating Eating Disorders
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 9.1 Calculating Daily Energy Needs
	LAB 9.2 Identifying Weight-Loss Goals
	LAB 9.3 Checking for Body Image Problems and Eating Disorders
10 Stress
	WHAT IS STRESS?
		Physical Responses to Stressors
		Emotional and Behavioral Responses to Stressors
		The Stress Experience as a Whole
	STRESS AND WELLNESS
		The General Adaptation Syndrome
		Allostatic Load
		Stress and Specific Conditions
	COMMON SOURCES OF STRESS
		Major Life Changes
		Daily Hassles
		College Stressors
		Job-Related Stressors
		Relationships and Stress
		Other Stressors
	MANAGING STRESS
		Exercise
		Nutrition
		Sleep
		Social Support
		Communication
		Conflict Resolution
		Striving for Spiritual Wellness
		Confiding in Yourself through Writing
		Time Management
		Cognitive Techniques
		Relaxation 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?
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 10.1 Identifying Your Stress Level and Key Stressors
	LAB 10.2 Stress-Management Techniques
	LAB 10.3 Developing Spiritual Wellness
11 Cardiovascular Health
	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
	MAJOR FORMS OF CARDIOVASCULAR DISEASE
		Atherosclerosis
		Heart Disease and Heart Attacks
		Stroke
		Congestive Heart Failure
	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
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	LAB 11.1 Cardiovascular Health
APPENDIX A INJURY PREVENTION AND PERSONAL SAFETY
APPENDIX B EXERCISE GUIDELINES FOR PEOPLE WITH SPECIAL HEALTH CONCERNS
APPENDIX C MONITORING YOUR PROGRESS
BEHAVIOR CHANGE WORKBOOK
CREDITS
INDEX