Fitness & wellness.

Cover
Contents
Preface
Chapter 1: Introduction to Physical Fitness and Wellness
	1.1 Lifestyle, Health, and Quality of Life
	1.2 Life Expectancy
	1.3 Physical Activity Affects Health and Quality of Life
	1.4 Federal Guidelines for Physical Activity
	1.5 Benefits of Physical Fitness
	1.6 Types of Physical Fitness
	1.7 Wellness
	1.8 The Path to Fitness and Wellness
	1.9 A Word of Caution before You Start Exercise
	Assess Your Behavior
	Assess Your Knowledge
	Activity 1.1: Health History Questionnaire
Chapter 2: Behavior Modification
	2.1 Values and Behavior
	2.2 Your Brain and Your Habits
	2.3 Planning and Willpower
	2.4 Motivation and Locus of Control
	2.5 Changing Behavior
	2.6 The Process of Change
	2.7 SMART Goals
	Assess Your Behavior
	Assess Your Knowledge
	Activity 2.1: Behavior Modification: Stages of Change
Chapter 3: Assessment of Physical Fitness
	3.1 The Value of Fitness Testing
	3.2 Fitness Assessment Battery
	3.3 Cardiorespiratory Endurance
	3.4 Muscular Fitness
	3.5 Muscular Flexibility
	3.6 Body Composition
	3.7 Effects of Exercise and Diet on Body Composition
	Assess Your Behavior
	Assess Your Knowledge
	Activity 3.1: Personal Fitness Profile
	Activity 3.2: Body Size and Shape Metrics
Chapter 4: Exercise Prescription
	4.1 Monitoring Daily Physical Activity
	4.2 Readiness for Exercise
	4.3 Exercise Prescriptions
	4.4 Cardiorespiratory Endurance
	4.5 Tips to Enhance Your Aerobic Workout
	4.6 Muscular Fitness (Muscular Strength and Muscular Endurance)
	4.7 Flexibility
	4.8 Preventing and Rehabilitating Low Back Pain
	Assess Your Behavior
	Assess Your Knowledge
	Activity 4.1: Daily Physical Activity Log
	Activity 4.2: Exercise Readiness
	Activity 4.3: Exercise Prescription Forms
	Activity 4.4: Goal-Setting Form and Exercise Logs
Chapter 5: Personal Fitness Programming
	5.1 Choosing an Exercise Program with Your Values in Mind
	5.2 Considering Fitness Activities
	5.3 Rating the Fitness Benefits of Aerobic Activities
	5.4 Performance-Related Fitness
	5.5 Team Sports
	5.6 Getting Started
	5.7 Setting Fitness Goals
	Assess Your Behavior
	Assess Your Knowledge
	Activity 5.1: Personal Reflection on Exercise and Exercise Enjoyment
	Activity 5.2: My Personal Fitness Program
Chapter 6: Nutrition for Wellness
	6.1 The Essential Nutrients
	6.2 Nutrition Standards
	6.3 Macronutrient Composition Guidelines
	6.4 Caloric Content of Food
	6.5 Balancing the Diet
	6.6 Vegetarianism
	6.7 Nutrient Supplementation
	6.8 Benefits of Foods
	6.9 Eating Disorders
	6.10 A Lifetime Commitment to Wellness
	Assess Your Behavior
	Assess Your Knowledge
	Activity 6.1: Nutrient Analysis
Chapter 7: Weight Management
	7.1 An Epidemic of Excessive Body Weight and Obesity
	7.2 Fad Dieting
	7.3 Principles of Weight Management
	7.4 Physical Activity and Weight Management
	7.5 Designing Your Own Weight Loss Program
	7.6 Behavior Modification and Adherence to a Lifetime Weight Management Program
	Assess Your Behavior
	Assess Your Knowledge
	Activity 7.1: Caloric Requirement: Computation Form
	Activity 7.2: Daily Food Intake Record Form
Chapter 8: Stress Management
	8.1 The Mind/Body Connection
	8.2 What Is Stress?
	8.3 How the Body Responds and Adapts to Stress
	8.4 How Behavior Patterns Affect Health
	8.5 Vulnerability to Stress
	8.6 Sources of Stress
	8.7 Sleep Management
	8.8 Time Management
	8.9 Managing Technostress
	8.10 Coping with Stress
	8.11 Relaxation Techniques
	Assess Your Behavior
	Assess Your Knowledge
	Activity 8.1: Stress Analysis
Chapter 9: A Healthy Lifestyle Approach
	9.1 A Wellness Lifestyle
	9.2 Lifestyle and Health
	9.3 Diseases of the Cardiovascular System
	9.4 Cancer
	9.5 Chronic Lower Respiratory Disease
	9.6 Accidents
	9.7 Substance Abuse
	9.8 Sexually Transmitted Infections
	Assess Your Behavior
	Assess Your Knowledge
	Activity 9.1: Managing Cardiovascular Diseaseand Cancer Risks
Chapter 10: Fitness and Wellness FAQ
	10.1 Wellness Behavior Modification Issues
	10.2 Safety of Exercise Participation and Injury Prevention
	10.3 Considerations for Women
	10.4 Nutrition and Weight Control
	10.5 Exercise and Aging
	10.6 Fitness/Wellness Consumer Issues
	10.7 What's Next?
	Assess Your Behavior
	Assess Your Knowledge
	Activity 10.1: Fitness and Wellness Lifestyle Self-Evaluation
Appendices
	Appendix A: Strength-Training Exercises
	Appendix B: Flexibility Exercises
	Appendix C: Exercises for the Prevention and Rehabilitation of Low Back Pain
	Appendix D: Contraindicated Exercises
Chapter Notes
Answer Key
Glossary
Index