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| Contributors | |
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| Getting Started | |
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| Fitness and Wellness for All | |
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| Starter Workout | |
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| Fitness for Life | |
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| Self-Assessment: Exercise Basics | |
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| Fitness Through Physical Activity | |
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| Taking Charge: Making Self-Assessments | |
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| Self-Management Skill: Learning to Self-Assess | |
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| Health- and Skill-Related Fitness Stunts | |
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| Chapter Review | |
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| Safe and Smart Physical Activity | |
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| Fitness Games | |
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| Getting Ready | |
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| Self-Assessment: FITNESSGRAM 1-Strength and Muscular Endurance | |
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| Physical Activity and Injury | |
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| Taking Charge: Building Self-Confidence | |
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| Self-Management Skill: Building Self-Confidence | |
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| Safe Exercise Circuit | |
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| Chapter Review | |
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| Benefits of Physical Activity | |
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| Cooperative Games | |
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| Health and Wellness Benefits | |
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| Self-Assessment: Healthy Back Test | |
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| Healthy Back and Good Posture | |
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| Taking Charge: Reducing Risk Factors | |
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| Self-Management Skill: Reducing Risk Factors | |
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| Back Exercise Circuit | |
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| Chapter Review | |
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| Becoming and Staying Physically Active | |
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| How Much Is Enough? | |
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| Line Exercise | |
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| How Much Physical Activity Is Enough? | |
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| Self-Assessment: Assessing Your Posture | |
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| How Much Fitness Is Enough? | |
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| Taking Charge: Choosing a Good Activity | |
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| Self-Management Skill: Choosing Appropriate Activities | |
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| Circuit Workout | |
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| Chapter Review | |
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| Learning Self-Management Skills | |
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| Fitness Trail | |
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| Learning Self-Management Skills | |
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| Self-Assessment: FITNESSGRAM 2-Body Composition and Flexibility | |
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| Goal Setting | |
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| Taking Charge: Setting Goals | |
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| Self-Management Skill: Goal Setting | |
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| Elastic Band Exercise Circuit | |
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| Chapter Review | |
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| Lifestyle Physical Activity and Positive Attitudes | |
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| School Stepping | |
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| Activities for a Lifetime-Choices From the Pyramid | |
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| Self-Assessment: Walking Test | |
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| Attitudes | |
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| Taking Charge: Building Positive Attitudes | |
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| Self-Management Skill: Building Positive Attitudes | |
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| Walking for Wellness | |
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| Chapter Review | |
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| Physical Activity Pyramid: Level 2 Activities | |
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| Cardiovascular Fitness | |
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| Aerobic Dance Routine | |
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| Cardiovascular Fitness Facts | |
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| Self-Assessment: Cardiovascular Fitness-Step Test and Mile Run | |
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| Building Cardiovascular Fitness | |
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| Taking Charge: Logging Your Activities | |
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| Self-Management Skill: Learning to Self-Monitor | |
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| Cardiovascular Fitness: How Much Activity Is Enough? | |
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| Chapter Review | |
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| Active Aerobics and Recreation | |
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| Step Aerobics | |
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| Active Aerobics | |
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| Self-Assessment: FITNESSGRAM 3-Cardiovascular Fitness, Flexibility, and Strength | |
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| Active Recreation | |
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| Taking Charge: Finding Social Support | |
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| Self-Management Skill: Finding Social Support | |
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| Jogging: Biomechanical Principles and Guidelines | |
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| Chapter Review | |
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| Active Sports and Skill-Related Physical Fitness | |
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| Orienteering | |
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| Skills and Skill-Related Physical Fitness | |
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| Self-Assessment: Assessing Skill-Related Physical Fitness | |
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| Active Sports | |
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| Taking Charge: Building Performance Skills | |
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| Self-Management Skill: Building Performance Skills | |
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| The Sports Stars Program | |
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| Chapter Review | |
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| Physical Activity Pyramid: Level 3 Activities | |
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| Flexibility | |
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| Jump and Stretch Routine | |
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| Flexibility Facts | |
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| Self-Assessment: Arm, Leg, and Trunk Flexibility | |
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| Improving Flexibility | |
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| Taking Charge: Building Intrinsic Motivation | |
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| Self-Management Skill: Building Intrinsic Motivation | |
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| The Basic 10: Flexibility Exercise Circuit | |
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| Chapter Review | |
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| Muscle Fitness: Basic Principles and Strength | |
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| Partner Resistance Exercises | |
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| Muscle Fitness Basics | |
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| Self-Assessment: Determining Your Modified 1RM and Grip Strength | |
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| Building Strength | |
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| Taking Charge: Preventing Relapse | |
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| Self-Management Skill: Preventing Relapse | |
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| Fundamentals of Weight and Resistance Training | |
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| Chapter Review | |
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| Muscle Fitness: Muscular Endurance and General Muscle Fitness Information | |
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| Homemade Weights | |
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| Improving Muscular Endurance | |
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| Self-Assessment: Muscular Endurance | |
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| Muscle Fitness | |
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| Taking Charge: Managing Time | |
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| Self-Management Skill: Time Management | |
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| Muscular Endurance Exercise Circuit | |
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| Chapter Review | |
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| Healthy Choices | |
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| Body Composition | |
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| Your Exercise Circuit | |
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| The Facts About Body Composition | |
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| Self-Assessment: Skinfold Measurements and Height-Weight Charts | |
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| Controlling Body Fatness | |
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| Taking Charge: Improving Physical Self-Perceptions | |
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| Self-Management Skill: Improving Physical Self-Perceptions | |
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| Muscle Fitness Exercises With Resistance Machines | |
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| Chapter Review | |
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| Choosing Nutritious Food | |
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| Jollyball | |
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| A Healthy Diet | |
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| Self-Assessment: Body Measurements | |
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| Making Food Choices | |
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| Taking Charge: Saying "No" | |
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| Self-Management Skill: Saying "No" to Overeating | |
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| Cooperative Aerobics | |
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| Chapter Review | |
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| Making Consumer Choices | |
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| Continuous Rhythmical Exercise | |
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| Health and Fitness Quackery | |
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| Self-Assessment: Reassessing Body Composition, Flexibility, and Strength | |
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| Evaluating Health Clubs, Equipment, Media, and Internet Materials | |
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| Taking Charge: Learning to Think Critically | |
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| Self-Management Skill: Learning to Think Critically | |
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| Active Learning: Isometric Exercise Circuit | |
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| Chapter Review | |
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| Wellness and Personal Program Planning | |
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| A Wellness Perspective | |
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| Cooper's Aerobics | |
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| All About Health and Wellness | |
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| Self-Assessment: Reassessing Cardiovascular Fitness and Muscular Endurance | |
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| Self-Assessment: Wellness | |
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| Healthy Lifestyles and Environments | |
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| Taking Charge: Thinking Success | |
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| Self-Management Skill: Thinking Success | |
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| Your Health and Fitness Club | |
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| Chapter Review | |
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| Stress Management | |
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| Frisbee Golf | |
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| Facts About Stress | |
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| Self-Assessment: Identifying Signs of Stress | |
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| Managing Stress | |
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| Taking Charge: Controlling Competitive Stress | |
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| Self-Management Skill: Controlling Competitive Stress | |
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| Relaxation Exercises for Stress Management | |
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| Chapter Review | |
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| Personal Program Planning | |
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| Exercising at Home | |
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| Program Planning | |
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| Self-Assessment: Evaluating Your Personal Program | |
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| Staying Fit and Active | |
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| Taking Charge: Overcoming Barriers | |
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| Self-Management Skill: Overcoming Barriers | |
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| Performing Your Plan | |
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| Chapter Review | |
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| Glossary | |
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| Index | |