Fitness and 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 Behavior Modification
	1.10 Values and Behavior
	1.11 Your Brain and Your Habits
	1.12 Planning and Willpower
	1.13 Motivation and Locus of Control
	1.14 Changing Behavior
	1.15 The Process of Change
	1.16 SMART Goals
	1.17 A Word of Caution before You Start Exercise
	Assess Your Behavior
	Assess Your Knowledge
Chapter 2: Assessment of Physical Fitness
	2.1 The Value of Fitness Testing
	2.2 Responders versus Nonresponders
	2.3 Fitness Assessment Battery
	2.4 Cardiorespiratory Endurance
	2.5 Muscular Fitness
	2.6 Muscular Flexibility
	2.7 Body Composition
	2.8 Effects of Exercise and Diet on Body Composition
	Assess Your Behavior
	Assess Your Knowledge
Chapter 3: Exercise Prescription
	3.1 Monitoring Daily Physical Activity
	3.2 Readiness for Exercise
	3.3 Exercise Prescriptions
	3.4 Cardiorespiratory Endurance
	3.5 Muscular Fitness (Muscular Strength and Muscular Endurance)
	3.6 Flexibility
	3.7 Preventing and Rehabilitating Low Back Pain
	3.8 Getting Started
	3.9 Setting Fitness Goals
	Assess Your Behavior
	Assess Your Knowledge
Chapter 4: Evaluating Fitness Activities
	4.1 Traditional Fitness Activities
	4.2 New Fitness Trends
	4.3 Rating the Fitness Benefits of Aerobic Activities
	4.4 Skill-Related Fitness
	4.5 Team Sports
	4.6 Tips to Enhance Your Aerobic Workout
	Assess Your Behavior
	Assess Your Knowledge
Chapter 5: Nutrition for Wellness
	5.1 The Essential Nutrients
	5.2 Nutrition Standards
	5.3 Macronutrient Composition Guidelines
	5.4 Caloric Content of Food
	5.5 Balancing the Diet
	5.6 Vegetarianism
	5.7 Nutrient Supplementation
	5.8 Benefits of Foods
	5.9 Eating Disorders
	5.10 2015-2020 Dietary Guidelines for Americans
	5.11 A Lifetime Commitment to Wellness
	Assess Your Behavior
	Assess Your Knowledge
Chapter 6: Weight Management
	6.1 An Epidemic of Excessive Body Weight and Obesity
	6.2 Tolerable Weight
	6.3 Fad Dieting
	6.4 Principles of Weight Management
	6.5 Physical Activity and Weight Management
	6.6 Designing Your Own Weight Loss Program
	6.7 Behavior Modification and Adherence to a Lifetime Weight Management Program
	6.8 You Can Do It!
	Assess Your Behavior
	Assess Your Knowledge
Chapter 7: Stress Management
	7.1 The Mind/Body Connection
	7.2 What Is Stress?
	7.3 How the Body Responds and Adapts to Stress
	7.4 How Behavior Patterns Affect Health
	7.5 Vulnerability to Stress
	7.6 Sources of Stress
	7.7 Sleep Management
	7.8 Time Management
	7.9 Managing Technostress
	7.10 Coping with Stress
	7.11 Relaxation Techniques
	Assess Your Behavior
	Assess Your Knowledge
Chapter 8: A Healthy Lifestyle Approach
	8.1 A Wellness Lifestyle
	8.2 Causes of Death
	8.3 Diseases of the Cardiovascular System
	8.4 Cancer
	8.5 Chronic Lower Respiratory Disease
	8.6 Accidents
	8.7 Substance Abuse
	8.8 Sexually Transmitted Infections
	Assess Your Behavior
	Assess Your Knowledge
Chapter 9: Relevant Fitness and Wellness Issues
	9.1 Wellness Behavior Modification Issues
	9.2 Safety of Exercise Participation and Injury Prevention
	9.3 Considerations for Women
	9.4 Nutrition and Weight Control
	9.5 Exercise and Aging
	9.6 Fitness/Wellness Consumer Issues
	What's Next?
	Assess Your Behavior
	Assess Your Knowledge
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
Answer Key
Glossary
Index