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| Physical Fitness and Wellness | |
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| Life Expectancy Versus Healthy Life Expectancy | |
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| Leading Health Problems in the United States | |
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| Lifestyle as a Health Problem | |
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| Physical Activity Versus Exercise | |
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| Surgeon General's Report on Physical Activity and Health | |
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| Importance of Increased Physical Activity | |
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| Monitoring Daily Physical Activity | |
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| Wellness | |
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| The Seven Dimensions of Wellness | |
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| Physical Wellness | |
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| Emotional Wellness | |
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| Mental Wellness | |
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| Social Wellness | |
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| Environmental Wellness | |
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| Occupational Wellness | |
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| Spiritual Wellness | |
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| Wellness, Fitness, and Longevity | |
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| Physical Fitness | |
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| Fitness Standards: Health Versus Physical Fitness | |
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| Which Program Is Best? | |
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| Benefits of a Comprehensive Wellness Program | |
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| The Wellness Challenge of the 21st Century | |
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| National Health Objectives for the Year 2010 | |
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| Wellness Education: Using this Book | |
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| A Personalized Approach | |
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| Exercise Safety | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Behavior Modification | |
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| Living in a Toxic Health and Fitness Environment | |
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| Environmental Influences on Physical Activity | |
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| Environmental Influence on Diet and Nutrition | |
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| Barriers to Change | |
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| Motivation and Locus of Control | |
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| Changing Behavior | |
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| Behavior Change Theories | |
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| The Process of Change | |
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| Consciousness-Raising | |
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| Social Liberation | |
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| Self-Analysis | |
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| Emotional Arousal | |
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| Positive Outlook | |
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| Commitment | |
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| Behavior Analysis | |
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| Goals | |
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| Self-Reevaluation | |
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| Countering | |
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| Monitoring | |
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| Environment Control | |
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| Helping Relationships | |
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| Rewards | |
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| Techniques of Change | |
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| Goal Setting and Evaluation | |
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| SMART Goals | |
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| Goal Evaluation | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Nutrition for Wellness | |
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| Nutrients | |
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| Carbohydrates | |
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| Fats (Lipids) | |
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| Proteins | |
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| Vitamins | |
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| Minerals | |
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| Water | |
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| Balancing the Diet | |
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| Nutrition Standards | |
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| Nutrient Analysis | |
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| Achieving a Balanced Diet | |
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| Vegetarianism | |
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| Nutrient Concerns | |
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| Diets from Other Cultures | |
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| Nutrient Supplementation | |
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| Antioxidants | |
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| Benefits of Foods | |
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| Functional Foods | |
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| Genetically Modified Crops | |
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| Energy Substrates for Physical Activity | |
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| Energy (ATP) Production | |
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| Nutrition for Athletes | |
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| Carbohydrate Loading | |
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| Creatine Supplementation | |
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| Amino Acid Supplements | |
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| Bone Health and Osteoporosis | |
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| Hormone Replacement Therapy | |
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| Iron Deficiency | |
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| 2005 Dietary Guidelines for Americans | |
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| Proper Nutrition: A Lifetime Prescription for Healthy Living | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Body Composition | |
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| Essential and Storage Fat | |
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| Techniques to Assess Body Composition | |
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| Dual Energy X-Ray Absorptiometry (DEXA) | |
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| Hydrostatic Weighing | |
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| Air Displacement | |
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| Skinfold Thickness | |
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| Girth Measurements | |
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| Bioelectrical Impedance | |
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| Body Mass Index | |
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| Waist Circumference | |
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| Determining Recommended Body Weight | |
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| Importance of Regular Body Composition Assessment | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Weight Management | |
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| Overweight Versus Obesity | |
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| Tolerable Weight | |
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| The Weight Loss Dilemma | |
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| Diet Crazes | |
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| Low-Carb Diets | |
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| Combo Diets | |
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| Eating Disorders | |
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| Anorexia Nervosa | |
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| Bulimia Nervosa | |
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| Binge-Eating Disorder | |
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| Treatment | |
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| The Physiology of Weight Loss | |
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| Energy-Balancing Equation | |
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| Setpoint Theory | |
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| Diet and Metabolism | |
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| Exercise: The Key to Weight Management | |
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| Low-Intensity Versus High-Intensity Exercise for Weight Loss | |
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| Healthy Weight Gain | |
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| Strength Training, Diet, and Muscle Mass | |
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| Weight-Loss Myths | |
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| Losing Weight the Sound and Sensible Way | |
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| Monitoring Your Diet with Daily Food Logs | |
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| Using Low-Fat Entrees | |
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| Behavior Modification and Adherence to a Weight Management Program | |
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| The Simple Truth | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Cardiorespiratory Endurance | |
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| Basic Cardiorespiratory Physiology: A Quick Survey | |
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| Aerobic and Anaerobic Exercise | |
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| Benefits of Aerobic Training | |
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| Assessment of Physical Fitness | |
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| Responders Versus Nonresponders | |
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| Assessment of Cardiorespiratory Endurance | |
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| Components of Oxygen Uptake (VO[subscript 2]) | |
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| Tests to Estimate VO[subscript 2max] | |
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| Interpreting the Results of Your Maximal Oxygen Uptake | |
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| Assessment of Resting Heart Rate and Blood Pressure | |
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| Mean Blood Pressure | |
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| Principles of Cardiorespiratory Exercise Prescription | |
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| Readiness for Exercise | |
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| Guidelines for Cardiorespiratory Exercise Prescription | |
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| Intensity of Exercise | |
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| Mode of Exercise | |
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| Duration of Exercise | |
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| Frequency of Exercise | |
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| Fitness Benefits of Aerobic Activities | |
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| Getting Started and Adhering to a Lifetime Exercise Program | |
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| A Lifetime Commitment to Fitness | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Muscular Strength and Endurance | |
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| Benefits of Strength Training | |
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| Muscular Strength and Aging | |
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| Gender Differences | |
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| Changes in Body Composition | |
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| Assessment of Muscular Strength and Endurance | |
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| Muscular Strength: Hand Grip Strength Test | |
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| Muscular Endurance Test | |
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| Muscular Strength and Endurance Test | |
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| Strength-Training Prescription | |
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| Factors That Affect Strength | |
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| Principles Involved in Strength Training | |
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| Mode of Training | |
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| Resistance | |
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| Sets | |
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| Frequency | |
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| Training Volume | |
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| Plyometrics | |
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| Strength Gains | |
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| Strength-Training Exercises | |
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| Core Strength Training | |
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| Pilates Exercise System | |
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| Exercise Guidelines | |
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| Setting Up Your Own Strength-Training Program | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Strength-Training Exercises without Weights | |
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| Strength-Training Exercises with Weights | |
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| Muscular Flexibility | |
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| Benefits of Good Flexibility | |
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| Flexibility in Older Adults | |
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| Factors Affecting Flexibility | |
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| Assessment of Flexibility | |
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| Interpreting Flexibility Test Results | |
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| Principles of Muscular Flexibility Prescription | |
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| Modes of Training | |
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| Intensity | |
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| Repetitions | |
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| Frequency of Exercise | |
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| When to Stretch? | |
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| Flexibility Exercises | |
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| Contraindicated Exercises | |
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| Preventing and Rehabilitating Low-Back Pain | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Flexibility Exercises | |
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| Exercises for the Prevention and Rehabilitation of Low-Back Pain | |
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| Comprehensive Fitness Programming | |
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| Leisure-Time Physical Activity | |
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| Choices of Aerobic Activities | |
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| Walking | |
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| Hiking | |
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| Jogging | |
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| Deep-Water Running | |
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| Aerobics | |
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| Swimming | |
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| Water Aerobics | |
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| Cycling | |
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| Spinning | |
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| Cross-Training | |
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| Rope Skipping | |
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| Cross-Country Skiing | |
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| In-Line Skating | |
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| Rowing | |
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| STair Climbing | |
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| Racquet Sports | |
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| Specific Exercise Considerations | |
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| Exercise-Related Injuries | |
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| Acute Sports Injuries | |
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| Muscle Soreness and Stiffness | |
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| Exercise Intolerance | |
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| Side Stitch | |
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| Shin Splints | |
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| Muscle Cramps | |
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| Exercise and Aging | |
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| Physical Training in the Older Adult | |
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| Preparing for Sports Participation | |
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| Base Fitness Conditioning | |
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| Sport-Specific Conditioning | |
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| Overtraining | |
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| Periodization | |
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| Personal Fitness Programming: An Example | |
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| Cardiorespiratory Endurance | |
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| Muscular Strength and Endurance | |
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| Muscular Flexibility | |
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| Body Composition | |
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| You Can Get It Done | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Preventing Cardiovascular Disease | |
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| Risk Profile for Coronary Heart Disease | |
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| Leading Risk Factors for CHD | |
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| Physical Inactivity | |
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| Abnormal Electrocardiograms | |
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| Abnormal Cholesterol Profile | |
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| Elevated Triglycerides | |
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| Elevated Homocysteine | |
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| Inflammation | |
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| Diabetes | |
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| Metabolic Syndrome | |
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| Hypertension | |
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| Excessive Body Fat | |
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| Cigarette Smoking | |
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| Tension and Stress | |
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| Personal and Family History | |
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| Age | |
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| Other Factors for CHD | |
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| Cardiovascular RIsk Reduction | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Managing Cancer Risk | |
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| Incidence of Cancer | |
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| Guidelines for Preventing Cancer | |
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| Dietary Changes | |
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| Abstaining from Tobacco | |
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| Avoiding Excessive Exposure to Sun | |
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| Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards | |
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| Physical Activity | |
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| Early Detection | |
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| Other Factors | |
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| Warning Signals of Cancer | |
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| Assessing Your Risks | |
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| Common Sites of Cancer | |
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| Lung Cancer | |
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| Colon/Rectum Cancer | |
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| Skin Cancer | |
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| Breast Cancer | |
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| Cervical Cancer (Women) | |
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| Endometrial CAncer (Women) | |
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| Other Cancer Sites | |
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| Prostate Cancer (Men) | |
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| Testicular Cancer (Men) | |
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| Pancreatic Cancer | |
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| Kidney and Bladder Cancer | |
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| Oral Cancer | |
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| Esophageal and Stomach Cancer | |
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| Ovarian ancer (Women) | |
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| Thyroid Cance | |
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| Liver Cancer | |
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| Leukemia | |
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| Lymphoma | |
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| What Can You Do? | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Stress Management | |
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| Adapting to Stress | |
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| Alarm Reaction | |
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| Resistance | |
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| Exhaustion/Recovery | |
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| Sources of Stress | |
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| Behavior Patterns | |
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| Vulnerability to Stress | |
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| Managing Your Time | |
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| Five Steps to Time Management | |
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| Time-Management Skills | |
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| Coping with Stress | |
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| Physical Activity | |
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| Relaxation Techniques | |
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| Visual Imagery | |
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| Autogenic Training | |
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| Meditation | |
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| Yoga | |
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| Which Technique Is Best? | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Addictive Behavior | |
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| Addiction | |
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| Risk Factors for Addiction | |
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| Drugs and Dependence | |
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| Marijuana | |
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| Cocaine | |
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| Methamphetamine | |
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| MDMA (Ecstasy) | |
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| Heroin | |
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| Alcohol | |
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| Effects of Alcohol Drinking | |
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| Treatment of Addiction | |
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| Tobacco Use | |
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| Morbidity and Mortality | |
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| Smoking and Cancer | |
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| Smokeless Tobacco | |
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| Why People Smoke | |
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| Smoking Addiction and Dependency | |
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| "Why Do You Smoke?" Test | |
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| Smoking Cessation | |
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| "Do You Want To Quit?" Test | |
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| Breaking the Habit | |
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| Quitting Cold Turkey | |
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| Cutting Down Gradually | |
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| Nicotine-Substitution Products | |
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| |
| Life After Cigarettes | |
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| Web Interactive | |
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| Assess Your Knowledge | |
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| Preventing Sexually Transmitted Infections | |
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| Chlamydia | |
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| Gonorrhea | |
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| Pelvic Inflammatory Disease | |
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| Human Papillomavirus and Genital Warts | |
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| Genital Herpes | |
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| Syphilis | |
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| HIV and AIDS | |
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| Transmission of HIV | |
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| Risky Behaviors | |
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| Myths about HIV Transmission | |
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| |
| Wise Dating | |
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| |
| Trends in HIV and AIDS Infection | |
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| HIV Testing | |
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| HIV Treatment | |
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| |
| Guidelines for Preventing Sexually Transmitted Infections | |
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| |
| Reducing the Risk for STIs | |
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| |
| Reducing the Risks for HIV | |
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| |
| Web Interactive | |
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| |
| Assess Your Knowledge | |
| |
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| |
| Lifetime Fitness and Wellness | |
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| |
| Life Expectancy and Physiological Age | |
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| |
| Complementary and Alternative Medicine (CAM) | |
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| |
| Quackery and Fraud | |
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| |
| Deciding Your Fitness Future | |
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| |
| Health/Fitness Club Memberships | |
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| |
| Personal Trainers | |
| |
| |
| Purchasing Exercise Equipment | |
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| |
| Self-Evaluation and Behavioral Goals for the Future | |
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| |
| Self-Evaluation | |
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| |
| Behavioral Goals for the Future | |
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| |
| The Fitness/Wellness Experience and a Challenge for the Future | |
| |
| |
| Web Interactive | |
| |
| |
| Assess Your Knowledge | |
| |
| |
| |
| Physical Fitness and Wellness Profile | |
| |
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| |
| Nutritive Value of Selected Foods | |
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| |
| Notes and Suggested Readings | |
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| |
| Answer Key | |
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| |
| Glossary | |
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| |
| Index | |