Lifetime Physical Fitness and Wellness: A Personalized Program (Available Titles Cengagenow)

Cover Page......Page 1
Title Page\n......Page 5
Copyright Page......Page 6
BRIEF CONTENTS......Page 7
CONTENTS......Page 9
CHAPTER 1 Physical Fitness and Wellness......Page 22
Leading Health Problems in the United States......Page 25
Lifestyle as a Health Problem......Page 26
Physical Activity and Exercise Defined......Page 27
Importance of Increased Physical Activity......Page 28
2008 Federal Guidelines for Physical Activity......Page 29
Monitoring Daily Physical Activity......Page 30
Wellness......Page 31
The Seven Dimensions of Wellness......Page 35
Wellness, Fitness, and Longevity......Page 37
Types of Physical Fitness......Page 39
Physical Fitness Standards......Page 40
Economic Benefits of a Comprehensive Wellness Program......Page 43
National Health Objectives for the Year 2010......Page 44
A Personalized Approach......Page 46
Assess Your Behavior......Page 47
Assess Your Knowledge......Page 52
Media Menu......Page 53
CHAPTER 2 Behavior Modification......Page 54
Living in a Toxic Health and Fitness Environment......Page 55
Environmental Influences on Physical Activity......Page 56
Environmental Influence on Diet and Nutrition......Page 59
Barriers to Change......Page 60
Sources of Self-Efficacy......Page 64
Motivation and Locus of Control......Page 65
Behavior Change Theories......Page 66
The Process of Change......Page 70
Self-Reevaluation......Page 71
Monitoring......Page 72
Techniques of Change......Page 73
SMART Goals......Page 75
Goal Evaluation......Page 80
Assess Your Knowledge......Page 81
Media Menu......Page 82
CHAPTER 3 Nutrition for Wellness......Page 84
Nutrients......Page 86
Carbohydrates......Page 88
Fats (Lipids)......Page 90
Proteins......Page 93
Water......Page 94
Balancing the Diet......Page 96
Nutrition Standards......Page 98
Nutrient Analysis......Page 101
Achieving a Balanced Diet......Page 104
Choosing Healthy Foods......Page 106
Vegetarianism......Page 107
Diets from Other Cultures......Page 111
Antioxidants......Page 114
Benefits of Foods......Page 117
Genetically Modified Crops......Page 119
Energy (ATP) Production......Page 120
Carbohydrate Loading......Page 121
Hyponatremia......Page 122
Bone Health and Osteoporosis......Page 123
Hormone-Replacement Therapy......Page 125
Iron Deficiency......Page 126
2005 Dietary Guidelines for Americans......Page 127
Proper Nutrition: A Lifetime Prescription for Healthy Living......Page 129
Assess Your Knowledge......Page 130
Media Menu......Page 131
CHAPTER 4 Body Composition......Page 132
Essential and Storage Fat......Page 134
Hydrostatic Weighing......Page 135
Skinfold Thickness......Page 136
Bioelectrical Impedance......Page 137
Body Mass Index......Page 138
Waist Circumference......Page 139
Determining Recommended Body Weight......Page 141
Assess Your Behavior......Page 150
Media Menu......Page 151
CHAPTER 5 Weight Management......Page 152
Overweight Versus Obesity......Page 155
Weight Loss Dilemma......Page 156
Low-Carb Diets......Page 157
Eating Disorders......Page 161
Anorexia Nervosa......Page 162
Emotional Eating......Page 163
Energy-Balancing Equation......Page 164
Setpoint Theory......Page 165
Diet and Metabolism......Page 167
Exercise: The Key to Weight Management......Page 168
Light-Intensity Versus Vigorous-Intensity Exercise for Weight Loss......Page 172
Weight Loss Myths......Page 173
Losing Weight the Sound and Sensible Way......Page 174
Monitoring Your Diet with Daily Food Logs......Page 177
Behavior Modification and Adherence to a Weight Management Program......Page 178
The Simple Truth......Page 180
Assess Your Knowledge......Page 192
Media Menu......Page 193
CHAPTER 6 Cardiorespiratory Endurance......Page 194
Benefits of Aerobic Training......Page 197
Responders Versus Nonresponders......Page 200
Components of Oxygen Uptake (VO[sub(2)])......Page 201
Tests to Estimate VO[sub(2MAX)]......Page 202
Assessment of Resting Heart Rate and Blood Pressure......Page 208
Readiness for Exercise......Page 209
Intensity of Exercise......Page 214
Duration (Quantity) of Exercise......Page 218
Frequency of Exercise......Page 219
Fitness Benefits of Aerobic Activities......Page 220
Getting Started and Adhering to a Lifetime Exercise Program......Page 224
A Lifetime Commitment to Fitness......Page 225
Assess Your Knowledge......Page 228
Media Menu......Page 229
CHAPTER 7 Muscular Strength and Endurance......Page 230
Muscular Strength and Aging......Page 231
Gender Differences......Page 233
Changes in Body Composition......Page 234
Muscular Strength: Hand Grip Strength Test......Page 235
Muscular Strength and Endurance Test......Page 236
Strength-Training Prescription......Page 237
Factors That Affect Strength......Page 242
Mode of Training......Page 243
Resistance......Page 245
Sets......Page 246
Training Volume......Page 247
Strength-Training Exercises......Page 248
Pilates Exercise System......Page 250
Elastic-Band Resistive Exercise......Page 251
Exercise Safety Guidelines......Page 252
Setting Up Your Own Strength-Training Program......Page 253
Assess Your Knowledge......Page 258
Media Menu......Page 259
Strength-Training Exercises without Weights......Page 260
Strength-Training Exercises with Weights......Page 265
Stability Ball Exercises......Page 277
CHAPTER 8 Muscular Flexibility......Page 280
Benefits of Good Flexibility......Page 281
Factors Affecting Flexibility......Page 282
Assessment of Flexibility......Page 283
Modes of Training......Page 284
When to Stretch?......Page 289
Contraindicated Exercises......Page 290
Preventing and Rehabilitating Low Back Pain......Page 292
Effects of Stress......Page 295
Assess Your Knowledge......Page 296
Media Menu......Page 297
Flexibility Exercises......Page 300
Exercises for the Prevention and Rehabilitation of Low Back Pain 283......Page 304
CHAPTER 9 Comprehensive Fitness Programming......Page 306
Walking......Page 307
Deep-Water Jogging......Page 309
Swimming......Page 310
Cycling......Page 311
Cross-Training......Page 313
In-Line Skating......Page 314
Racquet Sports......Page 315
Specific Exercise Considerations......Page 316
Exercise-Related Injuries......Page 323
Exercise Intolerance......Page 324
Shin Splints......Page 325
Physical Training in the Older Adult......Page 326
Base Fitness Conditioning......Page 327
Sport-Specific Conditioning......Page 328
Periodization......Page 329
Muscular Strength and Endurance......Page 331
Body Composition......Page 332
Assess Your Knowledge......Page 333
Media Menu......Page 334
CHAPTER 10 Preventing Cardiovascular Disease......Page 340
Stroke......Page 341
Leading Risk Factors for CHD......Page 343
Physical Inactivity......Page 344
Abnormal Electrocardiograms......Page 348
Abnormal Cholesterol Profile......Page 350
Elevated Triglycerides......Page 355
Elevated Homocysteine......Page 357
Inflammation......Page 358
Diabetes......Page 359
Hypertension......Page 361
Cigarette Smoking......Page 365
Personal and Family History......Page 367
Other Risk Factors for CHD......Page 368
Assess Your Knowledge......Page 369
Media Menu......Page 370
CHAPTER 11 Cancer Prevention......Page 372
Incidence of Cancer......Page 376
Dietary Changes......Page 377
Avoiding Excessive Exposure to Sun......Page 381
Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards......Page 382
Other Factors......Page 384
Warning Signals of Cancer......Page 385
Skin Cancer......Page 388
Endometrial Cancer (Women)......Page 395
Testicular Cancer (Men)......Page 396
Esophageal and Stomach Cancer......Page 397
Leukemia......Page 398
Assess Your Behavior......Page 399
Assess Your Knowledge......Page 400
Media Menu......Page 401
CHAPTER 12 Stress Management......Page 402
Immune System......Page 403
Sleep and Well......Page 404
Stress......Page 405
Exhaustion/Recovery......Page 407
Fighting Spirit......Page 408
Behavior Patterns......Page 409
Five Steps to Time Management......Page 414
Time Management Skills......Page 415
Coping with Stress......Page 418
Physical Activity......Page 419
Relaxation Techniques......Page 424
Visual Imagery......Page 427
Meditation......Page 428
Yoga......Page 429
Which Technique Is Best?......Page 430
Assess Your Knowledge......Page 431
Media Menu......Page 432
CHAPTER 13 Addictive Behavior......Page 436
Addiction......Page 437
Risk Factors for Addiction......Page 438
Marijuana......Page 439
Cocaine......Page 440
Methamphetamine......Page 441
MDMA (Ecstasy)......Page 443
Heroin......Page 444
Alcohol......Page 445
Tobacco Use......Page 448
Morbidity and Mortality......Page 449
Smoking and Cancer......Page 452
Other Forms of Tobacco......Page 453
Trends......Page 454
Why Do You Smoke?” Test......Page 455
Smoking Cessation......Page 456
Breaking the Habit......Page 457
Nicotine-Substitution Products......Page 461
Life After Cigarettes......Page 465
Assess Your Knowledge......Page 466
Media Menu......Page 467
CHAPTER 14 Preventing Sexually Transmitted Infections......Page 468
Chlamydia......Page 469
Pelvic Inflammatory Disease......Page 470
Genital Herpes......Page 471
Syphilis......Page 472
HIV and AIDS......Page 473
Transmission of HIV......Page 474
Risky Behaviors......Page 475
Wise Dating......Page 476
HIV Treatment......Page 477
Guidelines for Preventing Sexually Transmitted Infections......Page 480
Reducing the Risks for STIs and HIV Infection......Page 481
Assess Your Knowledge......Page 483
Media Menu......Page 484
CHAPTER 15 Lifetime Fitness and Wellness......Page 486
Life Expectancy and Physiological Age......Page 487
Complementary and Alternative Medicine (CAM)......Page 489
Quackery and Fraud......Page 497
Health/Fitness Club Memberships......Page 498
Purchasing Exercise Equipment......Page 500
Behavioral Goals for the Future......Page 501
The Fitness/Wellness Experience and a Challenge for the Future......Page 504
Assess Your Behavior......Page 505
Assess Your Knowledge......Page 506
Media Menu......Page 507
APPENDIX A Physical Fitness and Wellness Profile......Page 510
APPENDIX B Nutritive Value of Selected Foods......Page 512
Notes and Suggested Readings......Page 524
Answer Key......Page 536
Glossary......Page 538
Text Credits......Page 550
Index......Page 552