Principles and Labs for Physical Fitness

Chapter Labs
Contents
Preface
Ch 1: Why Physical Fitness?
	Objectives
	Life Expectancy
	Lifestyle as a Health Problem
	Physical Activity and Exercise Defined
	Importance of Increased Physical Activity
	National Initiatives to Promote Healthy and Active Lifestyles
	Monitoring Daily Physical Activity
	"Sitting Disease:" A 21st Century Chronic Disease
	Fitness and Longevity
	Types of Physical Fitness
	Fitness Standards: Health versus Physical Fitness
	Benefits of Fitness
	The Wellness Challenge for Our Day
	Guidelines for a Healthy Lifestyle: Using This Book
	An Individualized Approach
	The Joy of Fitness
	Exercise Safety
	Resting Heart Rate and Blood Pressure Assessment
	Mean Blood Pressure
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 1A: Daily Physical Activity Log
	Lab 1B: PAR-Q and Health History Questionnaire
	Lab 1C: Resting Heart Rate and Blood Pressure
Ch 2: Behavior Modification
	Objectives
	Living in a Toxic Health and Fitness Environment
	Environmental Influences on Physical Activity
	Environmental Influence on Diet and Nutrition
	Values and Behavior
	Your Brain and Your Habits
	Willpower
	Barriers to Change
	Self-Efficacy
	Motivation and Locus of Control
	Changing Behavior
	Behavior Change Theories
	The Process of Change
	Techniques of Change
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 2A: Exercising Control over Your Physical Activity and Nutrition Environment
	Lab 2B: Behavior Modification Plan
	Lab 2C: Setting SMART Goals
Ch 3: Nutrition for Wellness
	Objectives
	Nutrients
	Carbohydrates
	Fats (Lipids)
	Proteins
	Vitamins
	Minerals
	Water
	Balancing the Diet
	Nutrition Standards
	Nutrient Analysis
	Achieving a Balanced Diet
	Choosing Healthy Foods
	Vegetarianism
	Nuts
	Soy Products
	Probiotics
	Advanced Glycation End Products
	Diets from Other Cultures
	Nutrient Supplementation
	Benefits of Foods
	Functional Foods
	Organic Foods
	Genetically Modified Crops
	Energy Substrates for Physical Activity
	Nutrition for Athletes
	Bone Health and Osteoporosis
	Iron Deficiency
	2010 Dietary Guidelines for Americans
	Proper Nutrition: A Lifetime Prescription for Healthy Living
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 3A: Nutrient Analysis
	Lab 3B: MyPlate Record Form
Ch 4: Body Composition
	Objectives
	Essential and Storage Fat
	Techniques to Assess Body Composition
	Metrics Used to Determine Recommended Body Weight
	Body Mass Index
	Waist Circumference
	Waist-to-Height Ratio: "Keep Your Waist Circumference to Less Than Half Your Height."
	Determining Recommended Body Weight
	Importance of Regular Body Composition Assessment
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 4A: Hydrostatic Weighing for Body Composition Assessment
	Lab 4B: Body Composition, Disease Risk Assessment, and Recommended Body Weight Determination
Ch 5: Weight Management
	Objectives
	Overweight versus Obese
	Tolerable Weight
	The Weight Loss Dilemma
	Diet Crazes
	Eating Disorders
	The Physiology of Weight Loss
	Diet and Metabolism
	Hormonal Regulation of Appetite
	Sleep and Weight Management
	Monitoring Body Weight
	Exercise and Weight Management
	The Roles of Exercise Intensity and Duration in Weight Management
	Overweight and Fit Debate
	Healthy Weight Gain
	Weight Loss Myths
	Losing Weight the Sound and Sensible Way
	Monitoring Your Diet with Daily Food Logs
	Effect of Food Choices on Long-Term Weight Gain
	Behavior Modification and Adherence to a Weight Management Program
	The Simple Truth
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 5A: Computing Your Daily Caloric Requirement
	Lab 5B: Weight-Loss Behavior Modification Plan
	Lab 5C: Calorie-Restricted Diet Plans
	Lab 5D: Healthy Plan for Weight Maintenance or Gain
	Lab 5E: Weight Management: Measuring Progress
Ch 6: Cardiorespiratory Endurance
	Objectives
	Basic Cardiorespiratory Physiology: A Quick Survey
	Aerobic and Anaerobic Exercise
	Benefits of Aerobic Training
	Physical Fitness Assessment
	Responders versus Nonresponders
	Assessment of Cardiorespiratory Endurance
	Tests to Estimate VO2max
	Interpreting the Results of Your VO2max
	Predicting VO2 and Caloric Expenditure from Walking and Jogging
	Principles of CR Exercise Prescription
	Guidelines for CR Exercise Prescription
	Fitness Benefits of Aerobic Activities
	Getting Started and Adhering to a Lifetime Exercise Program
	A Lifetime Commitment to Fitness
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 6A: Cardiorespiratory Endurance Assessment
	Lab 6B: Caloric Expenditure and Exercise Heart Rate
	Lab 6C: Exercise Readiness Questionnaire
	Lab 6D: Cardiorespiratory Exercise Prescription
Ch 7: Muscular Fitness: Strength and Endurance
	Objectives
	Strength Training Benefits
	Muscular Fitness and Aging
	Assessment of Muscular Strength and Endurance
	Strength-Training Prescription
	Overload
	Specificity of Training
	Principles Involved in Strength Training
	Strength-Training Exercises
	Dietary Guidelines for Muscular and Strength Development
	Core Strength Training
	Pilates Exercise System
	Stability Exercise Balls
	Elastic-Band Resistive Exercise
	Exercise Safety Guidelines
	Setting Up Your Own Strength-Training Program
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Strength-Training Exercises without Weights
	Strength-Training Exercises with Weights
	Stability Ball Exercises
	Lab 7A: Muscular Strength and Endurance Assessment
	Lab 7B: Strength-Training Program
Ch 8: Muscular Flexibility
	Objectives
	Benefits of Good Flexibility
	Flexibility in Older Adults
	Factors Affecting Flexibility
	Assessment of Flexibility
	Interpreting Flexibility Test Results
	Principles of Muscular Flexibility Prescription
	Proprioceptive Neuromuscular Facilitation
	Physiological Response to Stretching
	Intensity
	Repetitions
	Frequency of Exercise
	When to Stretch?
	Flexibility Exercises
	Preventing and Rehabilitating Low Back Pain
	Effects of Stress
	Personal Flexibility and Low Back Conditioning Program
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Flexibility Exercises
	Exercises for the Prevention and Rehabilitation of Low Back Pain
	Lab 8A: Muscular Flexibility Assessment
	Lab 8B: Posture Evaluation
	Lab 8C: Flexibility Development and Low Back Conditioning
Ch 9: Skill Fitness and Fitness Programming
	Objectives
	Performance Tests for Skill-Related Fitness
	Team Sports
	Specific Exercise Considerations
	Exercise-Related Injuries
	Exercise and Aging
	Physical Training in the Older Adult
	Preparing for Sports Participation
	Base Fitness Conditioning
	Sport-Specific Conditioning
	Overtraining
	Periodization
	Personal Fitness Programming: An Example
	You Can Get It Done
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 9A: Assessment of Skill Fitness
	Lab 9B: Personal Fitness Plan
Ch 10: Stress Assessment and Management Techniques
	The Mind-Body Connection
	The Brain
	Stress and Illness
	Sleep and Wellness
	Stress
	Stress Adaptation
	Perceptions and Health
	Self-Esteem
	Fighting Spirit
	Sources of Stress
	Behavior Patterns
	Vulnerability to Stress
	Time Management
	Coping with Stress
	Physical Activity
	Relaxation Techniques
	Biofeedback
	Progressive Muscle Relaxation
	Breathing Techniques for Relaxation
	Visual Imagery
	Autogenic Training
	Meditation
	Yoga
	Tai Chi
	Which Technique is Best?
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 10A: Stress Events Scale
	Lab 10B: Type A Personality and Hostility Assessment
	Lab 10C: Stress Vulnerability Questionnaire
	Lab 10D: Goals and Time Management Skills
	Lab 10E: Stress Management
Ch 11: A Healthy Lifestyle
	The Seven Dimensions of Wellness
	Spiritual Well-Being
	Leading Health Problems in the United States
	Diseases of the Cardiovascular System
	Coronary Heart Disease
	Cancer
	Chronic Lower Respiratory Disease
	Accidents
	Substance Abuse
	Sexually Transmitted Infections
	An Educated Fitness/Wellness Consumer
	Health/Fitness Club Memberships
	Personal Trainers
	Purchasing Exercise Equipment
	Life Expectancy and Physiological Age
	Self-Evaluation and Behavioral Goals for the Future
	The Fitness Experience and a Challenge for the Future
	Assess Your Behavior
	Assess Your Knowledge
	Notes
	Suggested Readings
	Lab 11A: Cardiovascular and Cancer Risk Management
	Lab 11B: Life Expectancy and Physiological Age Prediction Questionnaire
	Lab 11C: Fitness and Wellness Community Resources
	Lab 11D: Self-Evaluation and Future Behavioral Goals
Appendix A: Nutritive Value of Selected Foods
Glossary
Answers to Assess Your Knowledge
Index