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CONCEPTS OF FITNESS & WELLNESS W/LABS,9780697295668

CONCEPTS OF FITNESS & WELLNESS W/LABS

by
Edition:
3RD
ISBN13:

9780697295668

ISBN10:
0697295664
Pub. Date:
1/1/2000
Publisher(s):
MCG
List Price: $37.33

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This is the 3RD edition with a publication date of 1/1/2000.
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Table of Contents

Preface for the Instructor ix
Preface for the Student xvi
Section I Lifestyles for Health, Fitness, and Wellness
Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction
1(20)
A Statement about National Health Goals
2(1)
Introduction
2(1)
The Facts about Health and Wellness
2(4)
Facts about Physical Fitness
6(4)
The Facts about Healthy Lifestyles
10(2)
The Help Philosophy: The Facts
12(1)
Strategies for Action: The Facts
13(1)
Web Review
14(1)
Suggested Readings
14(7)
Lab Resource Materials: The Healthy Lifestyle Questionnaire
15(2)
Wellness Self-Perceptions
17(2)
Fitness Stunts and Fitness Estimates
19(2)
Using Self-Management Skills to Adhere to Healthy Lifestyle Behaviors
21(14)
Introduction
22(1)
The Facts about Lifestyle Change
22(1)
Factors That Promote Lifestyle Change: The Facts
23(2)
Self-Management Skills: The Facts
25(2)
Strategies for Action: The Facts
27(1)
Web Review
28(1)
Suggested Readings
29(6)
The Physical Activity Adherence Questionnaire
31(2)
The Self-Management Skills Questionnaire
33(2)
Section II An Introduction to Physical Activity
Preparing for Physical Activity
35(14)
Introduction
36(1)
The Facts to Consider before Beginning Physical Activity
36(2)
The Facts to Consider during Daily Physical Activity
38(2)
The Facts about Physical Activity in the Heat
40(2)
Facts about Physical Activity in Other Environments
42(1)
The Facts about Soreness and Injury
42(2)
Web Review
44(1)
Suggested Readings
44(5)
Readiness for Physical Activity
45(2)
The Warm-Up and Cool-Down
47(2)
How Much Physical Activity is Enough?
49(12)
Introduction
50(1)
The Principles of Physical Activity: The Facts
50(2)
The Facts about the Fit Formula
52(1)
The Physical Activity Pyramid: The Facts
53(3)
The Facts about Physical Activity Patterns
56(1)
Strategies for Action: The Facts
57(1)
Web Review
57(1)
Suggested Readings
57(4)
Self-Assessment of Physical Activity
59(2)
Learning Self-Planning Skills for Lifetime Physical Activity
61(14)
Introduction
62(1)
Clarifying Reasons for Participation: The Facts
62(2)
Identifying Needs: The Facts
64(3)
The Facts about Goal Setting
67(1)
Selecting Personally Appropriate Activities: The Facts
68(1)
The Facts about Keeping Records
69(1)
Writing Your Plan: The Facts
69(1)
Strategies for Action: The Facts
70(1)
Web Review
70(1)
Suggested Readings
70(5)
Physical Activity Attitude Questionnaire
71(4)
Section III The Physical Activity Pyramid
The Health Benefits of Physical Activity
75(18)
Introduction
76(1)
The Facts about Physical Activity, Fitness, and Disease Prevention/Treatment
76(1)
The Facts about Physical Activity and Cardiovascular Diseases
77(1)
The Facts about Physical Activity and the Healthy Heart
78(1)
The Facts about Physical Activity and Atherosclerosis
79(1)
Lipid Deposit Theory
80(1)
Protective Protein Theory
80(1)
Blood Coagulant (Fibrin and Platelet) Theory
80(1)
The Facts about Physical Activity and Heart Attack
80(2)
The Facts about Physical Activity and Other Cardiovascular Diseases
82(1)
The Facts about Physical Activity and Other Hypokinetic Conditions
83(3)
The Facts about Physical Activity and Aging
86(1)
Facts about Health, Fitness, and Wellness Promotion
86(2)
The Facts about Risk Factors
88(2)
Strategies for Action: The Facts
90(1)
Web Review
90(1)
Suggested Readings
90(3)
Assessing Heart Disease Risk Factors
91(2)
Lifestyle Physical Activity
93(12)
Introduction
94(1)
The Facts about Lifestyle Activity
94(3)
The Health Benefits of Lifestyle Physical Activity
97(1)
How Much Lifestyle Physical Activity Is Enough? The Facts
98(3)
Strategies for Action: The Facts
101(1)
Web Review
102(1)
Suggested Readings
102(3)
Planning and Logging Your Lifestyle Physical Activity
103(2)
Cardiovascular Fitness
105(22)
Introduction
106(1)
The Facts about Cardiovascular Fitness
106(2)
The Facts about Cardiovascular Fitness and Health Benefits
108(3)
Threshold and Target Zones for Improving Cardiovascular Fitness
111(5)
Percentage of Heart Rate Reserve
114(1)
Percentage of Maximum Heart Rate
115(1)
Strategies for Action: The Facts
116(1)
Web Review
117(1)
Suggested Readings
118(9)
Lab Resource Materials: Evaluating Cardiovascular Fitness
119(4)
Counting the Target Heart Rate
123(2)
Evaluating Cardiovascular Fitness
125(2)
Active Aerobics, Sports, and Recreational Activities
127(18)
Introduction
128(1)
The Facts about the Physical Activity Pyramid: Level 2
128(3)
The Facts about Active Aerobics
131(4)
Aerobic Exercise Machines
131(1)
Aerobic Interval Training
132(1)
Bicycling and Spinning
132(1)
Circuit Resistance Training (CRT)
132(1)
Cooper's Aerobics
133(1)
Continuous Calisthenics
133(1)
Cross-Country Skiing
133(1)
Dance and Step Aerobics
133(1)
Fartlek (or Speed Play)
134(1)
Hiking and Backpacking
134(1)
Jogging/Running
134(1)
Rope Jumping
134(1)
Rowing and Canoeing
135(1)
Skating
135(1)
Swimming
135(1)
Walking
135(1)
Water Exercises
135(1)
The Facts about Active Sports
135(2)
Strategies for Action: The Facts
137(1)
Web Review
138(1)
Suggested Readings
138(7)
Jogging/Running
139(2)
Planning and Logging Participation in Active Aerobics, Sports, and Recreation
141(4)
Flexibility
145(22)
Introduction
146(1)
The Facts about Flexibility
146(2)
The Facts about the Health Benefits of Flexibility
148(1)
The Facts about Stretching Methods
148(3)
The Facts about How Much Stretch Is Enough
151(3)
The Facts about the Benefits of Stretching
154(1)
Strategies for Action: The Facts
155(1)
Web Review
155(1)
Suggested Readings
155(12)
Lab Resource Materials: Flexibility Tests
161(2)
Evaluating Flexibility
163(2)
Planning and Logging Stretching Exercises
165(2)
Muscle Fitness
167(42)
Introduction
168(1)
The Basic Facts about Strength and Muscular Endurance
168(2)
The Facts about the Health Benefits of Muscle Fitness
170(1)
The Facts about Progressive Resistance Exercise
171(4)
The Facts about How Much Pre Is Enough
175(3)
The Facts about Using Pre Effectively
178(2)
Is There Strength in a Bottle? The Facts
180(3)
The Facts about the Health Benefits of Pre
183(1)
The Facts about Pre Methods
183(2)
Strategies for Action: The Facts
185(1)
Web Review
186(1)
Suggested Readings
186(23)
Lab Resource Material: Evaluating Muscle Fitness
197(4)
Evaluating Muscle Strength: 1 RM and Grip Strength
201(2)
Evaluating Muscular Endurance
203(2)
Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines
205(2)
Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric Exercises
207(2)
Section IV Physical Activity: Special Considerations
Safe Physical Activity and Exercises
209(16)
Introduction
210(1)
The Facts: Rationale
210(2)
Individual Prescription
210(1)
Mass Prescription
211(1)
Some Guidelines for Avoiding Hazardous Exercises
212(1)
Other Important Facts
212(1)
Strategies for Action: The Facts
213(9)
Web Review
222(1)
Suggested Readings
222(3)
Safe Exercises
223(2)
Body Mechanics: Posture and Care of the Back and Neck
225(24)
Introduction
226(1)
The Facts about Posture
226(2)
The Facts about Backaches and Neck Aches
228(3)
Facts about Prevention and Intervention
231(1)
The Facts about Exercises for Posture and Back/Neck Care
232(1)
Strategies for Action: The Facts
233(7)
Web Review
240(1)
Suggested Readings
240(9)
Lab Resource Materials: Back Test
241(2)
The Healthy Back Test and Back/Neck Questionnaire
243(2)
Evaluating Posture
245(2)
Planning and Logging Exercises: Care of the Back and Neck
247(2)
Performance Benefits of Physical Activity
249(24)
Introduction
250(1)
The Facts about Performance
250(1)
The Facts about Training for High-Level Performance: Aerobic and Anaerobic
251(3)
The Facts about Training for High-Level Performance: Muscle Fitness
254(2)
The Facts about Training for High-Level Performance: Power
256(2)
The Facts about Training for High-Level Performance: Flexibility
258(1)
The Facts about Training for High-Level Performance: Skill-Related Fitness and Skill
259(2)
The Facts about Hyperkinetic Conditions
261(1)
The Facts about Ergogenic Aids
262(3)
Strategies for Action: The Facts
265(1)
Web Review
265(1)
Suggested Readings
265(8)
Lab Resource Materials: Skill-Related Fitness
267(4)
Evaluating Skill-Related Physical Fitness
271(2)
Section V Nutrition and Body Composition
Body Composition
273(34)
Introduction
274(1)
The Facts about the Meaning and Measurement of Fatness
274(5)
Health Risks Associated with Overfatness: The Facts
279(1)
Health Risks Associated with Excessively Low Body Fatness: The Facts
280(2)
The Facts about the Origin of Overfatness
282(2)
The Facts about Diet, Physical Activity, and Fatness
284(3)
Strategies for Action: The Facts
287(1)
Web Review
288(1)
Suggested Readings
288(19)
Lab Resource Materials: Evaluating Body Fatness
289(8)
Evaluating Body Composition: Skinfold Measures
297(4)
Evaluating Body Composition: Height, Weight, and Circumference Measures
301(2)
Determining Your Daily Energy Expenditure
303(4)
Nutrition
307(26)
Introduction
308(1)
The Facts about Basic Nutrition and Health
308(3)
Dietary Recommendations for Fat: The Facts
311(3)
Dietary Recommendations for Carbohydrates: The Facts
314(1)
Dietary Recommendations for Proteins: The Facts
315(1)
Dietary Recommendations for Vitamins: The Facts
316(2)
Dietary Recommendations for Minerals: The Facts
318(2)
Dietary Recommendations for Water and Other Fluids: The Facts
320(1)
The Facts about Sound Eating Practices
320(1)
The Facts about Nutrition and Physical Performance
321(2)
The Facts: Nutrition Quackery
323(2)
Strategies for Action: The Facts
325(1)
Web Review
325(1)
Suggested Readings
325(8)
Nutrition Analysis
327(4)
Selecting Nutritious Foods
331(2)
Managing Diet and Activity for Healthy Body Fatness
333(14)
Introduction
334(1)
The Facts about Goal Setting for Fat Control
334(1)
Some Facts about Eating and Fat Control
335(5)
Some Facts about Physical Activity and Fat Control
340(1)
Strategies for Action: The Facts
340(1)
Web Review
341(1)
Suggested Readings
342(5)
Selecting Strategies for Managing Eating
343(2)
Keeping Records for Fat Control
345(2)
Section VI Stress Management
Stress and Health
347(14)
Introduction
348(1)
The Facts about Stress and Tension
348(1)
The Facts about Sources of Stress
349(2)
The Facts about the Appraisal of Stress
351(1)
The Facts about Responses to Stress
352(1)
The Facts about Stress and Health
353(1)
Strategies for Action: The Facts
354(1)
Web Review
354(1)
Suggested Readings
354(7)
Evaluating Your Stress Level
355(4)
Evaluating Your Hardiness
359(2)
Stress Management, Relaxation, and Time Management
361(24)
Introduction
362(1)
The Facts about Coping with Stress
362(1)
Physical Activity and Stress Management: The Facts
363(1)
The Facts about Conscious Relaxation Techniques
364(3)
Some Facts about Muscle Tension and Sleep
367(1)
Social Support and Stress Management: The Facts
368(1)
The Facts about Work and Leisure
368(2)
The Facts about Time Management
370(1)
Establish Priorities
370(1)
Monitor Your Current Time Use
371(1)
Analyze Your Current Time Use
371(1)
Make a Schedule
371(1)
Strategies for Action: Steps for Stress Management
371(1)
Web Review
372(1)
Suggested Readings
373(12)
Evaluating Neuromuscular Tension
375(2)
Relaxing Tense Muscles
377(2)
Evaluating Coping Strategies
379(2)
Evaluating Levels of Social Support
381(2)
Time Management
383(2)
Section VII Avoiding Destructive Behaviors
The Use and Abuse of Tobacco
385(10)
Introduction
386(1)
The Facts about Tobacco and Nicotine
386(1)
The Health Risks of Tobacco: The Facts
387(2)
The Facts about Tobacco Usage
389(1)
Strategies for Action: The Facts about Quitting
390(1)
Web Review
391(1)
Suggested Readings
392(3)
Use and Abuse of Tobacco
393(2)
Use and Abuse of Alcohol
395(12)
Introduction
396(1)
The Facts about Alcohol and Alcoholic Beverages
396(1)
The Facts about the Health and Behavioral Consequences of Alcohol
397(1)
The Facts About Alcohol Consumption and Alcohol Abuse
398(3)
Strategies for Action: The Facts about Responsible Drinking and Hosting
401(1)
Web Review
402(1)
Suggested Readings
402(5)
Blood Alcohol Level
403(2)
Self-Perceptions about Alcohol Use
405(2)
Use and Abuse of Other Drugs
407(12)
Introduction
408(1)
The Facts about Drugs
408(5)
The Facts about Misuse or Abuse of Prescriptions and Over-the-Counter Medications
413(2)
Strategies for Action: The Facts about Getting Help
415(1)
Web Review
416(1)
Suggested Readings
416(3)
Use and Abuse of Other Drugs
417(2)
Preventing Sexually Transmitted Diseases
419(12)
Introduction
420(1)
General Facts
420(1)
The Facts about HIV/AIDS
421(3)
The Facts about Other Sexually Transmitted Diseases
424(2)
Strategies for Action: The Facts
426(2)
Web Review
428(1)
Suggested Readings
428(3)
Sexually Transmitted Disease Risk Questionnaire
429(2)
Section VIII Making Informed Choices
Preventing Other Health Threats through Lifestyle Changes
431(14)
Introduction
432(1)
The Facts about Cancer
432(4)
The Facts about Diabetes
436(1)
The Facts about Other Health Threats
437(2)
Strategies for Action: The Facts
439(1)
Web Review
440(1)
Suggested Readings
440(5)
Determining Your Cancer Risk
441(2)
Breast and Testicular Self-Exams
443(2)
Recognizing Quackery: Becoming an Informed Consumer
445(16)
Introduction
446(1)
The Facts about Physical Activity
446(2)
The Facts about Passive Exercise and Passive Devices
448(1)
The Facts about Baths
449(1)
The Facts about Quacks
450(1)
The Facts about Equipment
451(1)
The Facts about Health Clubs
452(1)
The Facts about Dietary Supplements
452(1)
The Facts about Fitness Books, Magazines, and Articles
453(1)
Strategies for Action: The Facts
453(2)
Web Review
455(1)
Suggested Readings
455(6)
Practicing Consumer Skills: Evaluating Products
457(2)
Evaluating a Health/Wellness or Fitness Club
459(2)
Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
461
Introduction
462(1)
Increasing Years and Quality of Life: The Facts
462(1)
Healthy Lifestyles: The Facts
463(3)
Participating in Physical Activity Regularly
463(1)
Eating Properly (Good Nutrition)
463(1)
Managing Stress
464(1)
Avoiding Destructive Habits
464(1)
Practicing Safe Sex
464(1)
Adopting Good Safety Habits
464(1)
Learning First Aid
464(1)
Adopting Good Personal Health Behaviors
465(1)
Seeking and Complying with Medical Advice
465(1)
Being an Informed Consumer
465(1)
Protecting the Environment
465(1)
Managing Time and Priorities Effectively
466(1)
The Art of Achieving Health and Wellness: The Facts
466(1)
Strategies for Action: The Facts
467(2)
Web Review
469(1)
Suggested Readings
470
Planning Your Personal Physical Activity Program
471(8)
Planning for Healthy Lifestyle Change
479
Appendices
A Metric Conversion Chart
A-1(1)
B Metric Conversion of Selected Charts and Tables
A-1(1)
C Calorie Guide to Common Foods
A-3(1)
D Calories of Protein, Carbohydrates, and Fats in Foods
A-5(1)
E Canadian Food Guide
A-7(1)
References R-1(1)
Credits C-1(1)
Index I-1


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