Total fitness and wellness

Cover
Pre-Course/Post-Course Behavior Change
Tilte Page
Copyright Page
Brief Contents
Contents
1 Understanding Fitness and Wellness
	Life Expectancy and Wellness
		What Is Wellness?
		Eight Components of Wellness
		Interaction of Wellness Components and the Wellness Continuum
	Wellness Goals for the Nation
	What Is Exercise and Why Should I Do It?
		Exercise Is One Type of Physical Activity
		Health Benefits of Exercise and Physical Activity
	Exercise for Health‐Related Fitness
		Cardiorespiratory Endurance
		Muscular Strength
		Muscular Endurance
		Flexibility
		Body Composition
	Lifestyle Management Is the Key to Wellness
	How Does Behavior Change Occur?
		Assessing Your Current Health Habits
	Staying Motivated and Eliminating Barriers to Change
		Evaluating the Benefits of Behavior Change
		Increasing Self‐Efficacy
		Identifying and Eliminating Barriers to Change
	Your Plan for Behavior Change
		Goal Setting
		Behavior Change Contract
		Plan of Action
		Monitoring Your Progress
		Dealing with Challenges and Relapses
		Rewards for Achieving Your Goals
	Sample Program for Increasing Physical Activity
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 1.1 Wellness Evaluation
	laboratory 1.2 Lifestyle Assessment Inventory
	laboratory 1.3 Changing Your Behavior
	laboratory 1.4 Medical History Check
	laboratory 1.5 Par‐Q and You
	laboratory 1.6 Evaluating Fitness and Health Products
2 General Principles of Exercise for Health and Fitness
	Principles of Exercise Training to Improve Physical Fitness
		Overload Principle
		Principle of Progression
		Principle of Specificity
		Principle of Recuperation
	Designing Your Exercise Program
		Setting Goals
		The Importance of a Warm‐Up
		The Workout
		The Importance of the Cool‐Down
		Personalizing Your Workout
	Health Benefits of Exercise: How Much Is Enough?
	Removing Barriers to Physical Activity
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 2.1 Warming Up
	laboratory 2.2 Which Physical Activities Work Best for You?
	laboratory 2.3 Using a Fitness Tracker to Count Your Steps
	laboratory 2.4 Identifying Barriers to Physical Activity
3 Cardiorespiratory Endurance: Assessment and Prescription
	What Is Cardiorespiratory Endurance?
	The Cardiorespiratory System
		The Cardiovascular System
		The Respiratory System
	How Do We Get Energy for Exercise?
		Anaerobic Energy Production
		Aerobic Energy Production
		The Energy Continuum
	What Happens to the Cardiorespiratory System with Exercise and Training?
		Responses to Exercise
		Adaptations to Exercise
		Body Composition
	What Are the Health Benefits of Cardiorespiratory Endurance?
	Evaluation of Cardiorespiratory Endurance
	Designing Your Aerobic Exercise Program
		The Warm‐Up
		The Workout
		The Cool‐Down
	Developing an Individualized Exercise Prescription
		Initial Conditioning Phase
		Improvement Phase
		Maintenance Phase
	Training Techniques
		Cross Training
		Interval Training
	How Can You Get Motivated to Be Active?
	Sample Exercise Prescriptions for Cardiorespiratory Training
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 3.1A Measuring Cardiorespiratory Fitness: The 1.5‐Mile Run Test
	laboratory 3.1B Measuring Cardiorespiratory Fitness: The 1‐Mile Walk Test
	laboratory 3.1C Measuring Cardiorespiratory Fitness: Submaximal Cycle Test
	laboratory 3.1D Measuring Cardiorespiratory Fitness: Step Test
	laboratory 3.2 Assessing Cardiorespiratory Fitness for Individuals with Disabilities
	laboratory 3.3 Determining Target Heart Rate
	laboratory 3.4 Developing Your Personal Exercise Prescription
4 Improving Muscular Strength and Endurance
	The Need for Muscular Strength and Endurance in Daily Living
	How Muscles Work: Structure and Function
		Muscle Structure
		Muscle Function
		Muscle Exercise and Muscle Action
		Types of Muscle Fibers
		Individual Variations in Fiber Type
		Recruitment of Muscle Fibers During Exercise
		Muscular Strength
	Evaluation of Muscular Strength and Endurance
	Principles for Designing a Strength and Endurance Program
		Progressive Overload
		Specificity of Training
	Strength Training: How the Body Adapts
		Physiological Changes Due to Weight Training
		Rate of Strength Improvement with Weight Training
		Gender Differences in Response to Weight Training
	Designing a Training Program for Increasing Muscular Strength
		Safety Concerns
		Types of Weight‐Training Programs
	Exercise Prescription for Weight Training
	Starting and Maintaining a Weight‐Training Program
		Developing an Individualized Exercise Prescription
		Supine Exercises
		Seated or Standing Exercises
	Motivation to Maintain Strength Fitness
	Sample Exercise Prescriptions for Weight Training
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 4.1 Evaluating Muscular Strength: The 1 RM Test
	laboratory 4.2 Evaluating Muscular Strength: The Estimated 1 RM Test
	laboratory 4.3 Tracking Your Progress
	laboratory 4.4 Measuring Muscular Endurance: The Push‐Up and Curl‐Up Tests
	laboratory 4.5 Measuring Core Strength and Stability
5 Improving Flexibility
	How Flexibility Works
		Structural Limitations to Movement
	Stretching and the Stretch Reflex
	Benefits of Flexibility
		Keeping Joints Healthy
		Preventing Lower Back Pain
	Preventing Poor Posture
	Evaluating Flexibility
	Designing a Flexibility Training Program
		Static Stretching
		Proprioceptive Neuromuscular Facilitation
		Passive and Active Stretching
	Sample Exercise Prescriptions for Flexibility
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 5.1 Assessing Your Posture
	laboratory 5.2 Assessing Flexibility: Trunk Flexion (Sit‐and‐Reach) Test and Shoulder Flexibility Test
	laboratory 5.3 Flexibility Progression Log
	laboratory 5.4 Stretching to Prevent or Reduce Lower Back Pain
6 Body Composition
	What Is Body Composition and What Does It Tell Us?
	How Is Body Composition Related to Health?
		Overweight and Obesity in the United States
		Chronic Conditions Associated with Overweight and Obesity
		Mental and Physical Benefits of a Healthy Weight
		Health Effects of Too Little Body Fat
	Assessing Body Composition
		Field Methods
		Laboratory Measures
	Using Body Composition to Determine Your Ideal Weight
	Behavior Change: Set Goals and Get Regular Assessments
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 6.1 Assessing Body Composition
	laboratory 6.2 Determining a Healthy Body Weight
7 Creating Your Total Fitness and Wellness Plan
	Steps to Develop a Personal Fitness Plan
		Step 1. Set Your Goals
		Step 2. Select Exercises for Your Fitness Program
		Step 3. Plan Your Weekly Fitness Routine
		Step 4. Monitor Your Progress
	Combining Fitness Training Components
	Putting Your Plan into Action
	Fitness Is a Lifelong Process
		Changes in Physical Activity Levels
	Fitness During Pregnancy
	Fitness for People with Disabilities
	Fitness for Older Adults
		Physical and Mental Changes of Aging
		Exercise Prescription for Older Adults
	Steps for Developing and Implementing a Wellness Plan
		Step 1. Establish Your Goals
		Step 2. Select Wellness Concepts that Are Appropriate for You
		Step 3. Plan Your Behavior Changes
		Step 4. Monitor Your Progress
		Tips for Success
	Sample Programs for Fitness
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 7.1 Developing SMART Goals
	laboratory 7.2 Personal Fitness Program Contract and Short‐Term ‐Fitness Goals
	laboratory 7.3 Personal Fitness Program Contract and Intermediate/Long‐Term Fitness Goals
	laboratory 7.4 Planning a Personal Fitness Program
8 Nutrition for Health and Fitness
	What Is Nutrition and Why Is It Important?
	Macronutrients
		Carbohydrates
		Fats and Lipids
		Proteins
		Water
	Micronutrients
		Vitamins
		Minerals
		Micronutrients in the Diet
	What Are the Guidelines for a Healthy Diet?
		Eat More Fruits, Vegetables, and Whole Grains
		Manage Your Intake of Calories, Sugar, Alcohol, Fat, and Sodium
	Use Available Resources to Plan Healthy Meals
		MyPlate
		Food Labels
		Sample Meal Plan
	Special Dietary Considerations
		Probiotics and human health
		Vitamins: B12, D, and Folate
		Minerals: Iron and Calcium
		Vegetarian Diet
		Food Allergies and Intolerances
	Does Exercise Alter Your Nutrition Requirements?
		Nutrition for Exercise
		Does Exercise Increase Your Need for Carbohydrates and Fat?
		Protein Needs Can Be Met Through Diet
		Water and Micronutrients
		High Vitamin Intake Does Not Improve Performance
		Antioxidants
	Do Dietary Supplements Provide Improved Health or Performance?
		Regulation of Supplement Products
		Should You Use Dietary Supplements?
	Food Safety and Food Technology
		Foodborne Illness
		Food Additives
		Organically Grown Foods
		Irradiated and Bioengineered Foods
	Sample Program for Changing Daily Caloric Intake
	Study Plan
	Summary
	Study Questions
	Suggested Readings
	Helpful Weblinks
	laboratory 8.1 Analyzing Your Diet
	laboratory 8.2 Setting Goals for a Healthy Diet
	laboratory 8.3 Planning a New Diet
	laboratory 8.4 Assessing Nutritional Habits
9 Achieving and Maintaining a Healthy Body Weight
	What Is Your Body Composition?
	Energy Balance in the Body
		Daily Energy Expenditure
	Factors that Influence Weight Management
		Hormonal Control of Appetite
		Heredity
		Lifestyle and Environment
		Physical Activity and Exercise
	Designing a Successful Weight‐Loss Program
		Lifetime Weight Management
	Exercise and Diet Programs to Gain Weight
	Extreme Measures for Weight Loss
		Surgery
		Prescription Medications
	What Is Disordered Eating?
		Anorexia Nervosa
		Bulimia Nervosa
		Binge Eating Disorder
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 9.1 Determining Recommended Body Weight Using Percent Body Fat and the Body Mass Index
	laboratory 9.2 Estimating Daily Caloric Expenditure and the Caloric Deficit Required to Lose 1 Pound of Fat per Week
	laboratory 9.3 Weight‐Loss Goals and Progress Report
	laboratory 9.4 Assessing Body Image
	laboratory 9.5 What Triggers Your Eating?
10 Preventing Cardiovascular Disease
	What Is Cardiovascular Disease and How Prevalent Is It?
		Cardiovascular Disease in the United States
		Types of Cardiovascular Disease
	What Risk Factors Are Associated with Coronary Heart Disease?
		Major Risk Factors
		Contributory Risk Factors
	How Can You Reduce Your Risk of Heart Disease?
		Don’t Smoke
		Lower Your Blood Pressure
		Reduce Blood Cholesterol Levels
		Be Physically Active
		Reduce Your Stress Level
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 10.1 Assessing Your Risk
	laboratory 10.2 Understanding Your Risk for Cardiovascular Disease
	laboratory 10.3 Assessing Your Genetic Predisposition for Cardiovascular Disease
11 Stress Management
	What Is Stress and the Stress Response?
		Physiological Changes Caused by the Stress Response
		The Fight‐or‐Flight Response
	What Factors Affect Your Stress Level?
		Personality Behavior Patterns
		Past Experiences
		Societal Norms
		Common Causes of Stress
	Stress and Health
	How Can You Manage Stress?
		Rest and Sleep
		Exercise
		Use Relaxation Techniques
		Develop Spiritual Wellness
		Develop a Support Network
		Avoid Counterproductive Behaviors
	Sample Program for Stress Management
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 11.1 Assessing Your Personality Behavior Pattern
	laboratory 11.2 Stress Index Questionnaire
	laboratory 11.3 Managing Time and Establishing Priorities
12 Special Considerations Related to Exercise and Injury Prevention
	Exercising in Hot or Cold Environments
		Heat Loss During Exercise
		Exercise Attire for Hot Environments
		Heat Acclimatization
		Maintaining Body Temperature in a Cold Environment
		Exercise Attire for Cold Environments
	Exercising at High Altitudes
	Exercise and Air Pollution
		Major Forms of Air Pollution
		Coping with Air Pollution
	Risks Associated with Increased Physical Activity
	Common Conditions and Injuries
		Back Pain
		Acute Muscle Soreness
		Delayed‐Onset Muscle Soreness
		Muscle Strains
		Tendonitis
		Ligament Sprains
		Torn Cartilage
		Patellofemoral Pain Syndrome
		Shin Splints
		Stress Fractures
	Managing Injuries
		Initial Treatment of Exercise‐Related Injuries
		Rehabilitation
	Unintentional Injuries
		Risk Factors for Unintentional Injury
		Choking
		Poisoning
		Bleeding
		Stopped Breathing or Heartbeat
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 12.1 Exercising in Harsh Environments
	laboratory 12.2 Assessing Flexibility and Back Pain Risk
	laboratory 12.3 Preventing Injuries During Exercise
13 Cancer
	What Is Cancer?
	How Do Normal Cells Become Cancerous?
	Common Types of Cancer
		Lung Cancer
		Colon and Rectal Cancer
		Breast Cancer
		Prostate Cancer
		Testicular Cancer
		Skin Cancer
		Uterine, Ovarian, and Cervical Cancers
		Oral and Pancreatic Cancers and Leukemia
	What Are the Risk Factors for Cancer, and How Can You Reduce Your Risk?
		Factors You Cannot Control
		Factors You Can Control
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 13.1 Determining Your Cancer Risk
	laboratory 13.2 Early Detection
14 Sexually Transmitted Infections
	What Are Sexually Transmitted Infections?
	HIV/AIDS
		Incidence of HIV/AIDS
		Stages of HIV Infection
		How HIV Is Transmitted
		Myths about HIV Transmission
		Diagnosis and Treatment
	Hepatitis B
		Symptoms
		Diagnosis and Treatment
	Human Papillomavirus
		Symptoms
		Diagnosis and Treatment
	Genital Herpes
		Symptoms
		Treatment
	Chlamydia
		Symptoms
		Diagnosis and Treatment
	Gonorrhea
		Symptoms
		Diagnosis and Treatment
	Syphilis
		Symptoms
		Diagnosis and Treatment
	Other Sexually Transmitted Infections
		Trichomoniasis
		Pubic Lice
		Scabies
		Candidiasis
	Reducing Your Risk for Sexually Transmitted Infections
		Abstinence
		Limiting the Number of Sexual Partners
		Using Male Latex Condoms
		Using Female Condoms
		Discussing Sexually Transmitted Infections with Sexual Partners
		Avoiding Drugs and Alcohol
		Other Protective Measures
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 14.1 Inventory of Attitudes and Behaviors toward Sexually ‐Transmitted Infections
15 Addiction and Substance Abuse
	What Is Addiction?
		Addiction Can Involve a Substance or Behavior
		Addiction Can Be Physical and/or Psychological
		Causes of Addiction
		Substance Use versus Substance Abuse
	What Substances Are Commonly Abused?
		Psychoactive Drugs
		Alcohol
		Tobacco
		Caffeine
		Anabolic Steroids
	Strategies to Prevent Drug Abuse
	Study Plan
	Summary
	Study Questions
	Suggested Reading
	Helpful Weblinks
	laboratory 15.1 Alcohol Abuse Inventory
	laboratory 15.2 Tobacco Usage Inventory
Answers to Study Questions
Nutritive Value of Selected Foods and Fast Foods
References
Credits
Glossary
Index
Brief Contents