Lifetime Physical Fitness & Wellness

Cover
Contents
Preface
Chapter 1: Physical Fitness and Wellness
1.1: The Wellness Challenge for You Today
1.2: Life Expectancy
1.3: Leading Health Problems in the U.S.
1.4: Physical Activity Affects Health and Quality of Life
1.5: Additional Benefits of a Comprehensive Fitness Program
1.6: Sitting Disease: A 21st-Century Chronic Disease
1.7: Physical Activity and Exercise Defined
1.8: Types of Physical Fitness
1.9: Fitness Standards: Health Versus Physical Fitness
1.10: Federal Guidelines for Physical Activity
1.11: Monitoring Daily Physical Activity
1.12: Economic Benefits of Physical Activity
1.13: Wellness
1.14: Meeting the Challenge for Our Day
1.15: Wellness Education
1.16: Assessment of Resting Heart Rate and Blood Pressure
Chapter 2: Behavior Modification
2.1: Living in a Toxic Health and Fitness Environment
2.2: Keys to Changing Behavior
2.3: Personal Values and Behavior
2.4: Your Brain and Your Habits
2.6: Self-Efficacy
2.5: Planning and Willpower
2.7: Motivation and Locus of Control
2.8: Barriers to Change
2.9: Behavior Change Theories
2.10: The Transtheoretical Model of Change
2.11: The Process of Change
2.12: Goal Setting and Evaluation
Chapter 3: Nutrition for Wellness
3.1: Nutrients
3.2: Carbohydrates
3.3: Fats (Lipids)
3.4: Proteins
3.5: Vitamins
3.6: Minerals
3.7: Water
Unprocessed, Processed, and Ultra-Processed Foods
3.8: A Healthy Diet
3.9: Nutrition Standards
3.10: Nutrient Analysis
3.11: Achieving a Balanced Diet
3.12: Choosing Healthy Foods
3.13: Vegetarianism
3.14: Nuts
3.15: Soy Products
3.16: Probiotics
3.17: Advanced Glycation End Products
3.18: Diets from Other Cultures
3.19: Nutrient Supplementation
3.20: Benefits of Foods
3.21: Functional Foods
3.23: Genetically Modified Crops
3.22: Organic Foods
3.25: Nutrition for Athletes
3.24: Energy Substrates for Physical Activity
3.26: Bone Health and Osteoporosis
3.27: Iron Deficiency
3.28: 2015-2020 Dietary Guidelines for Americans
3.29: Proper Nutrition: A Lifetime Prescription for Healthy Living
Chapter 4: Body Composition
4.1: What Is Body Composition?
4.2: Why Does Body Composition Matter?
4.3: Body Shape and Health Risk
4.4: Techniques to Assess Body Composition
4.5: Metrics Used to Assess Body Size and Shape
4.6: Determining Recommended Body Weight
4.7: Importance of Regularly Assessing Body Composition
Chapter 5: Weight Management
5.1: Weight Management in the Modern Environment
5.2: Overweight Versus Obese
5.3: Tolerable Weight
5.4: The Weight Loss Dilemma
5.5: Mental and Emotional Aspects of Weight Management
5.6: Physiology of Weight Loss
5.7: Losing Weight the Sound and Sensible Way
5.8: Nondietary Factors That Affect Weight Management
5.9: Physical Activity and Weight Management
5.10: Types of Exercise Recommended
5.11: Healthy Weight Gain
5.12: Behavior Modification and Adherence to a Weight Management Program
Chapter 6: Cardiorespiratory Endurance
6.1: Basic Cardiorespiratory Physiology: A Quick Survey
6.2: Aerobic and Anaerobic Exercise
6.3: Benefits of Aerobic Exercise
6.4: Assessing Physical Fitness
6.5: Assessing Cardiorespiratory Endurance
6.6: Ready to Start an Exercise Program?
6.7: Guidelines for Developing Cardiorespiratory Endurance
6.8: Rating the Fitness Benefits of Aerobic Activities
6.9: Getting Started and Adhering to a Lifetime Exercise Program
Chapter 7: Muscular Fitness
7.1: Benefits of Strength-Training
7.2: Gender Differences
7.3: Assessing Muscular Strength and Endurance
7.4: Basic Muscle Physiology
7.5: Factors That Affect Muscular Fitness
7.6: Guidelines for Strength-Training
7.7: Dietary Guidelines for Strength and Muscular Development
7.8: Strength-Training Exercises
7.9: Exercise Safety Guidelines
7.10: Setting Up Your Own Strength-Training Program
Chapter 8: Muscular Flexibility
8.1: Benefits of Good Flexibility
8.2: What Factors Affect Flexibility?
8.3: Assessing Flexibility
8.4: Guidelines for Developing Muscular Flexibility
8.5: Flexibility Exercises
8.6: Preventing and Rehabilitating Low Back Pain
Chapter 9: Personal Fitness Programming
9.1: Choosing an Exercise Program with Your Values in Mind
9.2: Keys to Planning Exercise for Health and Fitness
9.3: Training for Sports Participation
9.4: General Exercise Considerations
9.5: Nutrition and Hydration during Exercise
9.6: Exercise-Related Injuries
9.7: Tailoring Exercise to Health Circumstances
9.8: Women’s Health and Exercise
9.9: Exercise and Aging
9.10: You Can Get It Done
Chapter 10: Preventing Cardiovascular Disease
10.1: Cardiovascular Disease
10.2: Most Prevalent Forms of Cardiovascular Disease
10.3: Stroke
10.4: Coronary Heart Disease
10.5: Leading Risk Factors for Coronary Heart Disease
10.6: Cardiovascular Risk Reduction
Chapter 11: Cancer Prevention
11.1: How Cancer Starts
11.2: Genetic Versus Environmental Risk
11.3: Incidence of Cancer
11.4: Guidelines for Preventing Cancer
11.5: Adopt Healthy Lifestyle Habits
11.6: Consume a WellBalanced Diet with Ample Amounts of Fruits and Vegetables
11.7: Maintain Recommended Body Weight
11.8: Abstain from Tobacco
11.9: Avoid Excessive Sun Exposure
11.10: Monitor Estrogen, Radiation Exposure, and Potential Occupational Hazards
11.11: Be Physically Active
11.12: Other Factors
11.13: Early Detection
11.14: Nine Warning Signs of Cancer
11.15: Cancer: Assessing Your Risks
11.16: What Can You Do?
Chapter 12: Stress Assessment and Management Techniques
12.1: The Mind-Body Connection
12.2: What Is Stress?
12.3: How the Body Responds and Adapts to Stress
12.4: Sources of Stress
12.5: How Perception and Attitude Affect Health
12.6: How Behavior Patterns Affect Health
12.7: Vulnerability to Stress
12.8: Sleep Management
12.9: Time Management
12.10: Managing Technostress
12.11: Coping with Stress
Yoga
12.12: Which Technique Is Best?
Chapter 13: Addictive Behavior
13.1: Addiction
13.2: How Addiction Develops
13.3: Drug Misuse and Abuse
13.4: Alcohol
13.5: Treatment of Addictions
13.6: Tobacco
13.7: Why Smoking Is Addicting
13.8: How to Quit
13.9: Life After Cigarettes
Chapter 14: Preventing Sexually Transmitted Infections
14.1: Types and Causes of Sexually Transmitted Infections
14.2: Four Most Common Bacterial STIs
14.3: Four Most Common Viral STIs
14.4: Preventing Sexually Transmitted Infections
Chapter 15: Lifetime Fitness and Wellness
15.1: Chronological Versus Physiological Age
15.2: Life Expectancy
15.3: Conventional Western Medicine
15.4: Complementary and Alternative Medicine
15.5: Integrative Medicine
15.6: Quackery and Fraud
15.7: Looking at Your Fitness Future
15.8: Self-Evaluation and Behavioral Goals for the Future
15.9: The Fitness and Wellness Experience: Patty’s Success
15.10: A Lifetime Commitment to Fitness and Wellness
Appendix A: Physical Fitness and Wellness Profile
Notes
Answer Key
Index