Physical Fitness and Wellness Changing the Way You Look, Feel, and Perform

ISBN-10: 0736046968
ISBN-13: 9780736046961
Edition: 3rd 2004 (Revised)
List price: $64.00
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Description: Assist students in understanding the essentials of lifelong wellness-Provide problem-solving and critical-thinking opportunities to build bridges to greater understanding-Empower students to overcome fitness and wellness barriers, make healthier  More...

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Book details

List price: $64.00
Edition: 3rd
Copyright year: 2004
Publisher: Human Kinetics Publishers
Publication date: 2/18/2004
Binding: Paperback
Pages: 520
Size: 8.50" wide x 11.00" long x 0.75" tall
Weight: 3.542
Language: English

Assist students in understanding the essentials of lifelong wellness-Provide problem-solving and critical-thinking opportunities to build bridges to greater understanding-Empower students to overcome fitness and wellness barriers, make healthier choices, and modify their behavior-Provide an individualized approach to behavior-changing strategies and help unmotivated, sedentary students as well as elite athletesThis text provides complete information, strategies, and motivation to help students improve the way they look, feel, and perform. The theme of this book is change-how students can take charge of their lives; overcome the many barriers to achieving fitness and wellness; and make lifestyle changes to help themselves physically, mentally, emotionally, and spiritually.Research shows that behavioral change and motivation are vital to helping people adopt physically active, healthy lives. Physical Fitness and Wellness, Third Edition not only offers a chapter on this topic, but also weaves motivational and behavior-changing strategies throughout the book.Covers facets of fitness and wellness that other texts overlookTo help students learn how to change, the authors provide much more than just the basics of fitness and wellness. They recognize that students must consider many factors in attempting to accomplish their fitness and wellness goals. Thus, this book not only addresses traditional aspects of fitness but also explores other influences, such as stress, nutrition, chemicals, injuries, environmental factors, and more. This new edition also integrates issues of special interest to minorities and women and contains more extensive, updated references.Self-directed and individualized approachIn addition, the authors recognize that each student is unique and that one fitness and wellness plan does not fit all-so they offer an individualized approach. They provide strategies to help the unmotivated, sedentary student take that first step to improve health, and strategies for the highly motivated, fit student to meet even higher goals. This book allows each student to do a self-assessment and create goals based on that self-assessment.Special student-friendly features--Study aides, including chapter objective lists, user-friendly tables and figures, same-page glossary definitions of key terms, and thorough chapter-ending summaries-Electronic and Web-based ancillaries, including a presentation package, test package, and sample course outline with other support materials-Application activities, such as discovery activities, service-learning activities, and thematic sidebars addressing behavioral change and motivational strategies-Self-analysis tools to open each chapter: 10-question true-false Awareness Inventories and Analyze Yourself forms to fill out-Myth and Fact Sheet sidebarsPhysical Fitness and Wellness, Third Edition will help students understand the essentials of lifelong wellness, learn how to improve their personal wellness, and-through Service-Learning Activities-communicate positive healthy messages to others. Students will be able to identify misconceptions about health issues and will be empowered to make healthier choices in their own lives.

Dedication
Preface
Physical Fitness, Health, and Wellness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Health Risk
Components of Physical Fitness
Health and Wellness
Health Objectives for the Nation
What Physical Fitness Can Do for You
Prevalence of Physical Activity
Barriers to a Physically Active Lifestyle
Your Personal Physical Fitness Profile
Summary
Health Strengths and Weaknesses Assessment
Spiritual Health Assessment
Service-Learning for Physical Fitness, Health, and Wellness
Assessing Your Present Level of Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Fitness Testing Behavior
Medical Evaluation
Fitness Appraisal
Putting It All Together
Assessing Physical Fitness in Physically Disabled Individuals
Summary
Your Physical Fitness Profile
Determining Your Resting and Exercise Heart Rate
Service-Learning for Assessing Physical Fitness Levels
Principles of Exercise
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Exercise Workout Behavior
The Ideal Exercise Program
Fitness Concepts
New Exercise Guidelines for Children, Adults, and Elderly
Exercise Guidelines for Special Groups
Making the Right Exercise Choices
Summary
Choosing and Committing to an Exercise Program
Finding Your Target Heart Rate
Service-Learning for Principles of Exercise
Behavior Change and Motivational Techniques
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Locus of Control
Psychosocial Factors to Consider
Strategies for Achieving Your Fitness Goals
Behavior Change Theories and Exercise
Maintaining Your Fitness Program
Exercising Under Difficult Circumstances
Summary
Employing Strategies for Beginning or Maintaining Your Exercise Program
Social Support Assessment
Service-Learning for Flexibility
Cardiorespiratory Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself
Understanding the Difference Between Anaerobic and Aerobic Exercise
Benefits of Cardiorespiratory Fitness
Measuring Cardiorespiratory Fitness
Sample Starter Programs
Comparison of Energy Expenditure From Various Types of Aerobic Exercises
Summary
Assessing Your Level of Aerobic Fitness by the 1-Mile Walking Test
Assessing Your Level of Aerobic Fitness by the 12-Mile Run Test
Service-Learning for Cardiorespiratory Fitness
Flexibility Training
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Flexibility Behavior in Exercise and Everyday Activity
Factors Affecting Flexibility
Importance of Flexibility
Assessment of Flexibility
What Stretching Technique to Use
Flexibility Training Principles
Flexibility Exercises
Summary
Measuring Lower-Back and Hamstring Flexibility
Determining Your Total Body Flexibility
Service-Learning for Flexibility
Weight Training and Body Shaping
Chapter Objectives
Awareness Inventory
Analyze Yourself: Do You Need to Start a Strength Training Program?
Importance of Strength and Endurance
Factors Affecting Muscular Strength and Endurance
Strength Training Principles
Lifting Techniques
Barbell and Dumbbell Exercises
Girth Control
Body Shaping (Sculpting)
Summary
Finding Your 6-RM for Each Exercise
Obtaining a Flat Healthy Stomach
Service-Learning for Weight Training
Body-Fat Loss and Weight Control
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Body Weight and Fat Loss Behavior
Trends in Body-Fat Loss and Weight Control
Causes of Obesity
Body Composition
Safe Weight-Loss Procedures
Special Diets
Underweight Conditions and Eating Disorders
Summary
Determining Your Percentage of Body Fat
Determining Your Caloric Needs
Service-Learning for Weight Loss
Body Image
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Body Image
The Elusive Perfect Body
Why Models Look So Perfect
Cultural Influences
Diet
Exercise
Issues Related to Body Image
Summary
Body Self-Esteem Assessment
Self-Talk and Discovering a Better You
Service-Learning for Body Image
Nutrition
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Dietary Behavior
Kinds of Nutrients
Nonenergy Nutrients
Food Density
Dietary Guidelines for Good Health
Food Labeling
Nutrition-Disease Relationships
Nutrition and Aging
Special Needs of the Active Individual
Osteoporosis
Summary
Estimating Caloric Expenditure
Estimating Your Daily Fiber Intake
Service-Learning for Nutrition
Chemicals and Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Drug Use Behavior
Drug Use, Misuse, and Abuse
Alcohol
Tobacco
Ecstasy
Rohypnol
Drug-Taking to Enhance Athletic Performance
Summary
Signs of Alcoholism
Why Do You Smoke
Service-Learning for Preventing Alcohol Abuse
Stress Management and Physical Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Physical Stress Symptoms
Stress-Related Concepts
A Model of Stress
Exercise's Unique Contribution to Stress Management
Managing Stress
Type A and B Behavior Patterns and the Exerciser
Time Management: Freeing Up Time to Exercise
Summary
Stress Reactivity Assessment
Meditation Effects Assessment
Service-Learning for Stress Management and Physical Fitness
Prevention and Care of Exercise Injuries
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Injury Prevention Behavior
Protecting Your Body From Injury and Illness
Tissue Response to Injury
General Treatment Modalities
Prevention and Emergency Treatment of Common Exercise Injuries and Illnesses
Use of Medication in the Treatment of Exercise-Related Injuries
Nutrition and Healing
Summary
Evaluating Your Potential for Foot and Leg Injuries
Evaluating Your Home Medicine Cabinet
Service-Learning for Prevention and Care of Exercise Injuries
Preventing Premature Heart Disease, Cancer, and Other Diseases
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Risk of Acquiring Cancer
Heart Disease
Cancer
Sexually Transmitted Infections
Other Disease and Conditions
Summary
Your Healthy Heart IQ
Blood Composition Assessment
Service-Learning for Prevention of Premature Heart Disease and Cancer
Designing a Program of Lifetime Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Which Physical Activity Matches Your Personality
Identifying Your Fitness Goals
Health Promotion and Disease Prevention
Fitness Activities to Help You Achieve Your Goals
Being a Fitness Consumer
Home Exercise Equipment
Promoting Lifetime Physical Fitness for Disabled Individuals
Keeping Fit As You Age
Exercise for the Elderly
Conclusion: Some Last Words on Wellness
Summary
Discover Why You Want to Be Physically Fit
Discovering a New Mind-Set About Exercise
Discovering a Fitness Program Unique for You
Service-Learning for Running Safety
Beyond Fitness: Changing Into the Elite Performer
Chapter Objectives
Awareness Inventory
Analyze Yourself: Determining Your Involvement in High Level Fitness Activities
Competitive Aerobics
Anaerobic Training (Intense Exercise for a Short Time)
Flexibility
Strength
Power
Speed
Sprint-Assisted Training
Summary
A Personalized Elite Fitness Program
Personal Workout Log
Service-Learning for Elite Fitness Champions
Appendixes
Nutritional Content of Common Foods
Nutritive Values of Popular Fast Foods
Physical Activity and Health: A Report of the Surgeon General
Prevention and Emergency Treatment of Common Exercise Injuries
References
Index

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