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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 | |