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Get Fit - Stay Fit

ISBN-10: 0073523852
ISBN-13: 9780073523859
Edition: 6th 2012
Authors: William Prentice
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Description: This brief, user-friendly text is designed for students with little or no background in developing a personal fitness program. Topics covered inGet Fit, Stay Fitinclude principles of cardiorespiratory fitness, muscular strength and endurance,  More...

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Book details

List price: $73.67
Edition: 6th
Copyright year: 2012
Publisher: McGraw-Hill Companies, The
Publication date: 9/1/2011
Binding: Paperback
Pages: 320
Size: 7.00" wide x 8.75" long x 0.75" tall
Weight: 1.320

This brief, user-friendly text is designed for students with little or no background in developing a personal fitness program. Topics covered inGet Fit, Stay Fitinclude principles of cardiorespiratory fitness, muscular strength and endurance, flexibility, limiting body fat, and nutrition. Key points have been emphasized to explain why certain aspects of physical fitness should be important to individuals, and how to become an informed consumer of physical fitness equipment and services.

William E. Prentice, Ph.D., PT, ATC, Professor, Coordinator of Sports Medicine Specialization Department of Physical Education, Exercise and Sports Science, University of North Carolina Chapel Hill, North Carolina.

Preface
Getting Fit: Why Should You Care?
Why should you care about being physically active?
Exercise and physical activity
Healthy People 2020 Objectives
What components of fitness are important to you?
Determining your reasons for wanting to be fit
Determining how frequently you engage in physical activity
How long will it take you to get fit?
Summary
Importance of Physical Fitness
Daily Fitness Schedule
Creating a Healthy Lifestyle
Why should you be concerned about your lifestyle?
What is the effect of stress on a healthy lifestyle?
How can you prevent coronary artery disease?
What is cancer?
What lifestyle habits are deterrents to fitness?
Creating a healthy lifestyle: your personal responsibility
Summary
Your Personal Stress Inventory
Health Style: A Self Test
Starting Your Own Fitness Program
The program should be fun and enjoyable
What are the basic principles of a fitness program?
Should you do a warm-up routine before you exercise?
What are the goals of your fitness program?
How should you exercise?
Where do you begin?
Precautions in beginning a fitness program
Ready to begin?
Summary
Medical History Questionnaire
Planning for a Physical Activity Program
Developing Cardiorespiratory Fitness
Why is cardiorespiratory fitness important for you?
What is the difference between aerobic versus anaerobic activities?
How does exercise affect the function of the heart?
What determines how efficiently the body is using oxygen?
The FIT principle
What training techniques can be used to improve cardiorespiratory endurance?
Good aerobic activities for improving cardiorespiratory endurance
What is your level of cardiorespiratory endurance?
Summary
Calculating Target Heart Rate
The Rockport Fitness Walking Test
Cooper's 12-Minute Walking/Running Test
Improving Muscular Strength, Endurance, and Power
Why is muscular strength important for everyone?
How are strength and muscular endurance related?
Why is muscular power important in sport activities?
Types of skeletal muscle contraction
What factors influence how much strength you have?
What physiological changes occur to cause increased strength?
What are the techniques of resistance training?
Core stabilization training
Assessment of muscular strength and endurance
Summary
Push-Ups
Bent-Knee Sit-Ups
Muscular Endurance Test
Increasing Flexibility Through Stretching
Why is it important to have good flexibility?
What structures in the body can limit flexibility?
What are the different stretching techniques?
Is there a relationship between strength and flexibility?
Stretching exercises
Alternative stretching techniques
How do you know if you have good flexibility?
Summary
Trunk Flexion
Trunk Extension
Shoulder Lift Test
Eating light
Why do you need to know about nutrition?
Basic principles of nutrition
Nutrient requirements and recommendations
Dietary Guidelines for Americans
What is the role of nutrition in physical activity?
Food safety
Summary
Nutritional Knowledge Survey
Assessing Your Nutritional Habits
7-Day Diet Analysis
Limiting Your Body Fat Through Diet & Exercise
Why should you be concerned about body fat?
What is body composition?
How do you achieve caloric balance?
What can you do to lose body fat?
What if you want to increase lean body mass?
What is disordered eating?
Summary
Calculating Body Mass Index (BMI)
Calculating Percent Body Fat Using Skinfold Measurements
Determining Your Basal Metabolic Rate (BMR)
Calculating Energy Expenditure
Calculating Caloric Intake
Worksheet for Estimating Caloric Balance
Practicing Safe Fitness
How can you prevent injuries?
What types of injuries might occur in an exercise program?
Treatment and management of injuries
What exercises should be avoided?
What precautions should you take when exercising in hot or cold environments?
Physical activity during pregnancy
Summary
Becoming a Wise Consumer
Are you a wise consumer of fitness products?
What to consider when buying fitness equipment
How should you choose appropriate clothing and shoes for exercise?
What to look for in a health club
What to look for in fitness magazines, books, DVDs, and Web sites
The bottom line for the consumer
Summary
Dietary Reference Intakes A
Credits C
Index

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