Fitness and Wellness , Seventh Edition

Front Cover......Page 1
Title Page......Page 4
Copyright......Page 5
CONTENTS......Page 6
CHAPTER 1 Introduction to Physical Fitness & Wellness......Page 14
Lifestyle, Health, and Quality of Life......Page 16
Surgeon General's Report on Physical Activity and Health......Page 18
Wellness......Page 19
Skill-Related Fitness......Page 20
Benefits of Fitness and Wellness......Page 21
National Health Objectives for the Year 2010......Page 23
The Path to Fitness and Wellness......Page 24
Changing Behavior......Page 25
Motivation and Locus of Control......Page 27
A Positive Outlook......Page 29
SMART Goals......Page 30
A Word of Caution Before You Start Exercise......Page 31
Assess Your Knowledge......Page 32
Activity 1.1 Behavior Modification: Stages of Change......Page 34
Activity 1.2 Clearance for Exercise Participation......Page 36
CHAPTER 2 Assessment of Physical Fitness......Page 38
Health Fitness Standard......Page 39
Cardiorespiratory Endurance......Page 40
Assessing Cardiorespiratory Endurance......Page 42
Muscular Strength and Muscular Endurance......Page 44
Determining Strength......Page 45
Muscular Flexibility......Page 48
Assessing Flexibility......Page 49
Interpreting Flexibility Tests......Page 51
Body Composition......Page 52
Assessing Body Composition......Page 53
Effects of Exercise and Diet on Body Composition......Page 59
Assess Your Knowledge......Page 60
Activity 2.1 Personal Fitness Profile......Page 62
Activity 2.2 Computation Form for Recommended Body Weight, Body Mass Index (BMI), and Waist Circumference......Page 64
CHAPTER 3 Exercise Prescription......Page 66
Readiness for Exercise......Page 67
Cardiorespiratory Exercise Prescription......Page 68
Strength-Training Prescription......Page 73
Strength-Training Exercise Guidelines......Page 77
Muscular Flexibility......Page 78
Muscular Flexibility Prescription......Page 79
When To Stretch?......Page 80
Preventing and Rehabilitating Low-Back Pain......Page 81
Tips to Enhance Compliance with Your Fitness Program......Page 84
Setting Fitness Goals......Page 85
Web InterActive......Page 86
Assess Your Knowledge......Page 87
Activity 3.1 Daily Physical Activity Log......Page 88
Activity 3.2 Exercise Readiness......Page 90
Activity 3.3 Exercise Prescription Forms......Page 92
Activity 3.4 Goal-Setting Form and Exercise Logs......Page 96
Aerobic Activities......Page 100
Hiking......Page 101
Jogging......Page 102
Swimming......Page 103
Water Aerobics......Page 104
Cycling......Page 105
Cross-Training......Page 107
Cross-Country Skiing......Page 108
Stair Climbing......Page 109
Rating the Fitness Benefits of Aerobic Activities......Page 110
Skill-Related Fitness......Page 112
Tips to Enhance Your Aerobic Workout......Page 113
Web InterActive......Page 114
Assess Your Knowledge......Page 115
Activity 4.1 My Personal Fitness Program......Page 116
CHAPTER 5 Nutrition for Wellness......Page 118
Carbohydrates......Page 119
Proteins......Page 121
Dietary Reference Intakes......Page 122
Daily Values......Page 123
Dietary Guidelines......Page 124
Determining Fat Content in the Diet......Page 125
Nutrient Analysis......Page 126
Vegetarianism......Page 128
Antioxidants......Page 129
Eating Disorders......Page 132
Anorexia Nervosa......Page 133
Treatment......Page 134
A Lifetime Commitment to Wellness......Page 135
Web InterActive......Page 136
Assess Your Knowledge......Page 137
Activity 5.1 Nutrient Analysis......Page 138
CHAPTER 6 Weight Management......Page 140
Fad Dieting......Page 142
Diet and Metabolism......Page 144
Exercise: The Key to Successful Weight Management......Page 146
Exercise Restrictions......Page 148
Designing Your Own Weight-Loss Program......Page 149
Estimating Your Caloric Intake......Page 150
Using Low-Fat Entrees......Page 152
Tips For Behavior Modification and Adherence to a Lifetime Weight Management Program......Page 153
Web InterActive......Page 155
Assess Your Knowledge......Page 156
Activity 6.1 Daily Caloric Requirement: Computation Form......Page 158
Activity 6.2 Daily Food Intake Records......Page 160
CHAPTER 7 Stress Management......Page 164
Alarm Reaction......Page 165
Resistance......Page 166
Behavior Patterns......Page 167
Vulnerability to Stress......Page 169
Coping with Stress......Page 171
Time Management......Page 173
Physical Activity......Page 175
Progressive Muscle Relaxation......Page 176
Meditation......Page 178
Yoga......Page 179
Web InterActive......Page 180
Assess Your Knowledge......Page 181
Activity 7.1 Stress Analysis......Page 182
A Wellness Lifestyle......Page 184
Types of Cardiovascular Disease and Their Prevalence......Page 185
Risk Factors for CHD......Page 187
Cancer......Page 198
Guidelines for Preventing Cancer......Page 199
Other Risk Factors for Cancer......Page 202
Chronic Lower Respiratory Disease......Page 203
Illegal Drugs......Page 204
HIV/AIDS......Page 206
Guidelines for Preventing STDs......Page 207
Web InterActive......Page 208
Assess Your Knowledge......Page 209
Activity 8.1 Managing Cardiovascular Disease and Cancer Risks......Page 210
Safety of Exercise Participation and Injury Prevention......Page 212
Special Considerations for Women......Page 220
Hormone Replacement Therapy......Page 226
Nutrition and Weight Control......Page 227
Exercise and Aging......Page 228
Fitness/Wellness Consumer Issues......Page 230
Web InterActive......Page 234
Assess Your Knowledge......Page 235
Activity 9.1 Fitness and Wellness Lifestyle Self-Assessment......Page 236
APPENDIXES......Page 238
A: Strength-Training Exercises......Page 240
B: Flexibility Exercises......Page 250
C: Exercises for the Prevention and Rehabilitation of Low-Back Pain......Page 252
D: Contraindicated Exercises......Page 254
E: Caloric, Protein, Fat, Saturated Fat, Cholesterol, and Carbohydrate Content of Selected Foods......Page 256
NOTES......Page 270
ANSWER KEY......Page 274
PHOTO CREDITS......Page 275
GLOSSARY......Page 276
INDEX......Page 282