Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Title
Contents
1 Introduction to Wellness, Fitness, and Lifestyle Management
	WELLNESS: THE NEW HEALTH GOAL
	The Dimensions of Wellness
	New Opportunities, New Responsibilities
	The Healthy People Initiative
	Behaviors That Contribute to Wellness
	The Role of Other Factors in 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 Profi le
	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?
	HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS
	Cardiorespiratory Endurance
	Muscular Strength
	Muscular Endurance
	Flexibility
	Body Composition
	Skill-Related Components of Fitness
	PRINCIPLES OF PHYSICAL TRAINING: ADAPTATION TO STRESS
	Specifi city—Adapting to Type of Training
	Progressive Overload—Adapting to 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
	BENEFITS OF MUSCULAR STRENGTH AND ENDURANCE
	Improved Performance of Physical Activities
	Injury Prevention
	Improved Body Composition
	Enhanced Self-Image and Quality of Life
	Improved Muscle and Bone Health with Aging
	Metabolic and Heart Health
	ASSESSING MUSCULAR STRENGTH AND ENDURANCE
	CREATING A SUCCESSFUL STRENGTH TRAINING PROGRAM
	Static Versus Dynamic Strength Training Exercises
	Weight Machines Versus Free Weights
	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
	Tips for Today and the Future
	Free Weights
	Weight Machines
	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 Benefi ts
	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 Defi ned
	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
	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 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
	Pregnant Women
	Older Adults
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	Sample Programs for Popular Activities
	General Guidelines
	Walking / Jogging / Running Sample Program
	Bicycling Sample Program
	Swimming Sample Program
	Rowing Machine Sample Program
	Lab 7.1 A Personal Fitness Program Plan and Contract
	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—An Ideal 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 MyPyramid
	The Vegetarian Alternative
	Dietary Challenges for Special Population Groups
	NUTRITIONAL PLANNING: MAKING INFORMED CHOICES ABOUT FOOD
	Reading Food Labels
	Reading Dietary Supplement Labels
	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
	Nutrition Resources
	Lab 8.1 Your Daily Diet Versus MyPyramid
	Lab 8.2 Dietary Analysis
	Lab 8.3 Informed Food Choices
9 Weight Management
	HEALTH IMPLICATIONS OF OVERWEIGHT AND OBESITY
	FACTORS CONTRIBUTING TO EXCESS BODY FAT
	Genetic Factors
	Physiological Factors
	Lifestyle Factors
	ADOPTING A HEALTHY LIFESTYLE FOR SUCCESSFUL WEIGHT MANAGEMENT
	Diet and Eating Habits
	PHYSICAL ACTIVITY AND EXERCISE
	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
	Treating Eating Disorders
	CREATING AN INDIVIDUAL WEIGHT-MANAGEMENT PLAN
	Assess Your Motivation and Commitment
	Set Reasonable Goals
	Assess Your Current Energy Balance
	Increase Your Level of Physical Activity
	Make Changes in Your Diet and Eating Habits
	Put Your Plan into Action
	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
	Psychoneuroimmunology
	Links Between Stress and Specifi c Conditions
	COMMON SOURCES OF STRESS
	Major Life Changes
	Daily Hassles
	College Stressors
	Job-Related Stressors
	Interpersonal and Social Stressors
	Other Stressors
	MANAGING STRESS
	Exercise
	Nutrition
	Sleep
	Social Support
	Communication
	Striving for Spiritual Wellness
	Confi ding in Yourself Through Writing
	Time Management
	Cognitive Techniques
	Relaxation Techniques
	Other Techniques
	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
12 Cancer
	WHAT IS CANCER?
	Tumors
	Metastasis
	COMMON CANCERS
	Lung Cancer
	Colon and Rectal Cancer
	Breast Cancer
	Prostate Cancer
	Cancers of the Female Reproductive Tract
	Skin Cancer
	Oral Cancer
	Testicular Cancer
	Other Cancers
	THE CAUSES OF CANCER
	The Role of DNA
	Dietary Factors
	Obesity and Inactivity
	Metabolic Syndrome
	Carcinogens in the Environment
	PREVENTING CANCER
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	Lab 12.1 Cancer Prevention
13 Substance Use and Abuse
	ADDICTIVE BEHAVIOR
	What Is Addiction?
	The Development of Addiction
	Examples of Addictive Behaviors
	PSYCHOACTIVE DRUGS
	Drug Use, Abuse, and Dependence
	Who Uses (and Abuses) Drugs?
	Treatment for Drug Abuse and Dependence
	Preventing Drug Abuse and Dependence
	The Role of Drugs in Your Life
	ALCOHOL
	Chemistry and Metabolism
	Immediate Effects of Alcohol
	Drinking and Driving
	Effects of Chronic Alcohol Use
	Alcohol Abuse
	Binge Drinking
	Alcoholism
	Drinking and Responsibility
	TOBACCO
	Nicotine Addiction
	Health Hazards of Cigarette Smoking
	Other Forms of Tobacco Use
	Environmental Tobacco Smoke
	Smoking and Pregnancy
	Action Against Tobacco
	Giving Up Tobacco
	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 Sexually Transmitted Diseases
	THE MAJOR STDS
	HIV Infection and AIDS
	Chlamydia
	Gonorrhea
	Pelvic Infl ammatory Disease
	Human Papillomavirus Infection
	Genital Herpes
	Hepatitis B
	Syphilis
	Other STDs
	WHAT YOU CAN DO ABOUT STDS
	Education
	Diagnosis and Treatment
	Prevention
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	Lab 14.1 Behaviors and Attitudes Related to STDs
15 Wellness for Life
	Developing Successful Interpersonal Relationships
	Forming Relationships
	Communication
	Marriage
	Successful Families
	Meeting The Challenges of Aging
	What Happens as You Age?
	Life-Enhancing Measures
	Using The Health Care System Intelligently
	Managing Medical Problems
	Getting the Most out of Medical Care
	Environmental Health
	Population Growth
	Pollution
	What Can You Do?
	FIT AND WELL FOR LIFE
	Tips for Today and the Future
	Summary
	For Further Exploration
	Selected Bibliography
	Lab 15.1 Looking to the Future: Your Values, Goals, and Lifestyle
APPENDIXES
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
Index