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