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