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Fitness and Wellness,9780534589684

Fitness and Wellness

by ;
Edition:
5th
ISBN13:

9780534589684

ISBN10:
0534589685
Format:
Paperback
Pub. Date:
7/5/2001
Publisher(s):
Brooks Cole
List Price: $29.33

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Summary

This concise and inclusive text discusses the health-related physical fitness components you need to cover while also providing beneficial information about wellness. Inside, you'll find discussion of motivation and behavior modification, an outstanding nutrition chapter and a chapter on healthy lifestyles.

Table of Contents

Preface ix
The Importance of Physical Fitness & Wellness
1(26)
Physical Activity Versus Exercise
2(1)
Lifestyle, Health, and Quality of Life
3(2)
Wellness
5(2)
Healthy Life Expectancy
7(1)
Physical Fitness
8(1)
Health-Related Fitness
8(1)
Skill-Related Fitness
8(1)
Benefits of Fitness and Wellness
9(3)
Surgeon General's Report on Physical Activity and Health
12(1)
National Health Objectives for the Year 2010
13(1)
The Path to Fitness and Better Quality of Life
13(1)
Behavior Modification
13(7)
Transtheoretical Model
14(1)
Stages of Change
14(3)
Motivation and Locus of Control
17(1)
Behavior Modification Principles
18(2)
Goal Setting for Change
20(1)
A Word of Caution Before You Start Exercise
21(1)
Notes
22(5)
Stages of change
23(2)
Health history questionnaire
25(2)
Assessment of Physical Fitness
27(30)
Fitness Assessment Battery
28(1)
Cardiorespiratory Endurance
29(4)
1.5-Mile Run Test
31(1)
1.0-Mile Walk Test
32(1)
Muscular Strength and Endurance
33(5)
Determining Strength
34(1)
Muscular Endurance Test
34(3)
Interpretation of Strength Test
37(1)
Muscular Flexibility
38(4)
Assessment of Flexibility
39(2)
Interpretation of Flexibility Tests
41(1)
Body Composition
42(10)
Assessment of Body Composition
44(7)
Effects of Exercise and Diet on Body Composition
51(1)
Notes
52(5)
Personal fitness profile: pre-test
53(2)
Computation form for recommended body weight, body mass index (BMI), and waist-to-hip ratio
55(2)
Exercise Prescription
57(28)
Readiness For Exercise
58(1)
Cardiorespiratory Endurance
59(4)
Cardiorespiratory Exercise Prescription
59(4)
Muscular Strength and Endurance
63(6)
Principles of Strength and Endurance Training
63(1)
Strength-Training Prescrition
63(4)
Strength-Training Exercises
67(1)
Strength-Training Guidelines
68(1)
Designing Your Own Strength Training Program
68(1)
Muscular Flexibility
69(3)
Muscular Flexibility Prescription
69(2)
When To Stretch?
71(1)
Designing a Flexibility Program
71(1)
Preventing and Rehabilitation of Low-Back Pain
72(2)
Tips to Enhance Adherence to Exercise
74(1)
Setting Fitness Goals
75(3)
Notes
78(7)
Advantages and disadvantages of adding exercise to your lifestyle
79(2)
Exercise prescription and goal-setting forms
81(2)
Exercise logs
83(2)
Evaluating Fitness Activities
85(18)
Aerobic Activities
85(12)
Walking
86(1)
Hiking
86(1)
Jogging
87(1)
Aerobics
88(1)
Swimming
89(1)
Water Aerobics
90(1)
Cycling
91(2)
Spinning®
93(1)
Belt-Aided Aerobic Activities
93(1)
Cross-Training
94(1)
Rope Skipping
95(1)
Cross-Country Skiing
95(1)
In-Line Skating
95(1)
Rowing
96(1)
Stair Climbing
96(1)
Racquet Sports
96(1)
Rating the Fitness Benefits of Aerobic Activities
97(2)
Skill-Related Fitness
99(1)
Team Sports
100(1)
Tips to Enhance Your Aerobic Workout
100(2)
Notes
102(1)
Nutrition for Wellness
103(24)
Essential Nutrients
104(4)
Carbohydrates
104(2)
Fats
106(1)
Proteins
107(1)
Vitamins
107(1)
Minerals
107(1)
Water
107(1)
Nutrition Standards
108(2)
Dietary Reference Intakes
108(1)
Daily Values
108(2)
A Balanced Diet
110(4)
Nutrient Analysis
114(1)
Vegetarianism
115(1)
Nutrient Supplementation
115(5)
Iron
116(1)
Antioxidants and Folate
116(3)
Folate
119(1)
Benefits of Foods
119(1)
Eating Disorders
120(2)
Anorexia Nervosa
120(1)
Bulimia Nervosa
121(1)
Dietary Guidelines for North Americans
122(1)
A Lifetime Commitment to Wellness
123(1)
Notes
124(3)
activity 5.1
125(2)
Weight Management
127(24)
Tolerable Weight
128(1)
Principles of Weight Management
129(3)
Exercise: The Key to Successful Weight Management
132(4)
The Myth of Spot Reducing
134(1)
Exercise Restrictions
134(1)
Low-Intensity Versus High-Intensity Exercise for Weight Loss
135(1)
Designing Your Own Weight-Loss Program
136(3)
Estimating your Caloric Intake
136(2)
Monitoring Your Diet With Daily Food Logs
138(1)
Tips for Behavior Modification and Adherence to a Lifetime Weight Management Program
139(3)
In Conclusion
142(1)
Notes
143(8)
Daily caloric requirement: computation form
145(2)
Daily food intake record: 1,200 calorie-diet plan
147(4)
Stress Management and Assessment
151(18)
The Body's Reaction to Stress
152(1)
Behavior Patterns
153(3)
Vulnerability to Stress
156(1)
Sources of Stress
156(3)
Coping With Stress
159(7)
Time Management
160(2)
Relaxation Techniques
162(4)
Notes
166(3)
Stress analysis
167(2)
A Healthy Lifestyle Approach
169(32)
A Wellness Lifestyle
169(2)
Spiritual Well-Being
170(1)
Causes of Death
171(1)
Diseases of the Cardiovascular System
171(13)
Types of Cardiovascular Disease and Their Prevalence
171(1)
Risk Factors
172(12)
Cancer
184(7)
Guidelines for Preventing Cancer
185(5)
Other Factors
190(1)
Warning Signals
191(1)
Chronic Obstructive Pulmonary Disease
191(1)
Accidents
191(1)
Substance Abuse
192(2)
Alcohol
192(1)
Illegal Drugs
192(1)
Marijuana
192(1)
Cocaine
192(1)
Methamphetamine
193(1)
Heroin
193(1)
Sexually Transmitted Diseases
194(3)
HIV/AIDS
194(1)
Guidelines for Preventing STDs
195(2)
Notes
197(4)
Managing cardiovascular disease and cancer risks
199(2)
Relevant Questions & Answers about Fitness & Wellness
201(50)
Safety of Exercise Participation and Injury Prevention
201(10)
Special Considerations for Women
211(6)
Nutrition and Weight Control
217(2)
Exercise and Aging
219(3)
Fitness/Wellness Consumer Issues
222(3)
What's Next?
225(1)
Notes
226(1)
Appendixes
A Strength-Training Exercises
227(10)
Strength-Training Exercises Without Weights
229(5)
Strength-Training Exercises With Weights
234(3)
B Flexibility Exercises
237(2)
C Exercises for the Prevention and Rehabilitation of Low-Back Pain
239(2)
D Caloric, Protein, Fat, Saturated Fat, Cholesterol, and Carbohydrate Content of Selected Foods
241(10)
Glossary 251(4)
Index 255


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