Fitness and wellness

Front Cover......Page 1
Title Page......Page 5
Copyright......Page 6
Brief Contents......Page 7
Contents......Page 9
CHAPTER 1 Introduction to Physical Fitness and Wellness......Page 23
Lifestyle, Health, and Quality of Life......Page 26
Importance of Increased Physical Activity......Page 28
2008 Federal Guidelines for Physical Activity......Page 29
Wellness......Page 30
Skill-Related Fitness......Page 31
Benefits of Fitness and Wellness......Page 32
National Health Objectives for the Year 2010......Page 35
Changing Behavior......Page 36
Motivation and Locus of Control......Page 39
A Positive Outlook......Page 41
SMART Goals......Page 42
A Word of Caution Before You Start Exercise......Page 43
Assess Your Knowledge......Page 44
CHAPTER 2 Assessment of Physical Fitness......Page 51
Health Fitness Standard......Page 53
Physical Fitness Standard......Page 54
Cardiorespiratory Endurance......Page 55
Assessing Cardiorespiratory Endurance......Page 56
Muscular Strength and Muscular Endurance......Page 59
Determining Strength......Page 60
Muscular Flexibility......Page 63
Modified Sit-and-Reach Test......Page 64
Finger Touch Test......Page 65
Body Composition......Page 66
Effects of Exercise and Diet on Body Composition......Page 75
Assess Your Knowledge......Page 76
CHAPTER 3 Exercise Prescription......Page 83
Monitoring Daily Physical Activity......Page 84
Readiness for Exercise......Page 85
Cardiorespiratory Exercise Prescription......Page 87
Specificity of Training......Page 93
Muscular Strength-Training Prescription......Page 94
Strength-Training Exercise Guidelines......Page 98
Designing Your Own Strength-Training Program......Page 99
Muscular Flexibility Prescription......Page 100
Pilates Exercise System......Page 103
Preventing and Rehabilitating Low Back Pain......Page 104
Getting Started......Page 106
Setting Fitness Goals......Page 107
Assess Your Knowledge......Page 109
CHAPTER 4 Evaluating Fitness Activities......Page 123
Walking......Page 124
Hiking......Page 125
Jogging......Page 126
Aerobics......Page 127
Water Aerobics......Page 128
Cycling......Page 129
Spinning......Page 131
Cross-Country Skiing......Page 132
In-Line Skating......Page 133
Racquet Sports......Page 134
Skill-Related Fitness......Page 135
Tips to Enhance Your Aerobic Workout......Page 138
Web Interactive......Page 139
Assess Your Knowledge......Page 140
CHAPTER 5 Nutrition for Wellness......Page 143
Essential Nutrients......Page 144
Carbohydrates......Page 145
Fats......Page 146
Dietary Reference Intakes......Page 148
Daily Values......Page 149
Dietary Guidelines......Page 151
Balancing the Diet......Page 152
Vegetarianism......Page 154
Nutrient Supplementation......Page 155
Antioxidants......Page 156
Vitamin D......Page 158
Benefits of Foods......Page 159
Fish......Page 160
Eating Disorders......Page 161
Bulimia Nervosa......Page 162
Treatment......Page 163
Lifetime Commitment to Wellness......Page 164
Assess Your Knowledge......Page 165
CHAPTER 6 Weight Management......Page 169
Tolerable Weight......Page 172
Fad Dieting......Page 173
Diet and Metabolism......Page 175
Recommendation......Page 176
Sleep and Weight Management......Page 177
Exercise: The Key to Successful Weight Management......Page 178
Myth of Spot-Reducing......Page 179
Light-Intensity Versus Vigorous-Intensity Exercise for Weight Loss......Page 180
Estimating Your Caloric Intake......Page 181
Monitoring Your Diet Through Daily Food Logs......Page 183
Behaviour Modificaiton and Adherene to a Lifetime Weight Management Program......Page 184
Assess Your Knowledge......Page 187
CHAPTER 7 Stress Management......Page 195
The Mind/Body Connection......Page 196
Sleep and Wellness......Page 197
The Body\'s Reaction to Stress......Page 198
Exhaustion/Recovery......Page 199
Behavior Patterns......Page 200
Vulnerability to Stress......Page 202
Sources of Stress......Page 203
Coping with Stress......Page 206
Time Management......Page 207
Physical Activity......Page 209
Progressive Muscle Relaxation......Page 210
Breathing Techniques......Page 211
Yoga......Page 212
Which Technique Is Best?......Page 214
Assess Your Knowledge......Page 215
CHAPTER 8 A Healthy Lifestyle Approach......Page 219
Spiritual Well-being......Page 220
Causes of Death......Page 221
Types of Cardiovascular Disease and Their Prevalence......Page 222
Risk Factors for CHD......Page 223
Cancer......Page 234
Guidelines for Preventing Cancer......Page 235
Avoiding Excessive Sun Exposure......Page 238
Other Risk Factors for Cancer......Page 239
Accidents......Page 240
Illegal Drugs......Page 241
Sexually Transmitted Infections......Page 243
Guidelines for Preventing STIs......Page 244
Assess Your Knowledge......Page 246
CHAPTER 9 Relevant Fitness and Wellness Issues......Page 251
Wellness Behaviour Modification Issues......Page 252
Safety of Exercise Participation and Injury Prevention......Page 253
Special Considerations for Women......Page 261
Hormone Replacement Therapy......Page 267
Nutrition and Weight Control......Page 268
Exercise and Aging......Page 271
Fitness/Wellness Consumer Issues......Page 272
What\'s Next?......Page 277
Assess Your Behaviour......Page 278
Assess Your Knowledge......Page 279
APPENDIX A: Strength-Training Exercises......Page 284
APPENDIX B: Flexibility Exercises......Page 292
APPENDIX C: Exercises for the Prevention and Rehabilitation of Low Back Pain......Page 295
APPENDIX D: Contraindicated Exercises......Page 298
APPENDIX E: Selective Nutrient Content of Common Foods......Page 301
Notes......Page 315
Answer Key......Page 320
Glossary......Page 321
Index......Page 327