Preface | p. viii |
Getting Fit: Why Should You Care? | p. 1 |
Why should you care about being physically active? | p. 1 |
Exercise and physical activity | p. 3 |
Healthy People 2020 Objectives | p. 3 |
What components of fitness are important to you? | p. 7 |
Determining your reasons for wanting to be fit | p. 12 |
Determining how frequently you engage in physical activity | p. 12 |
How long will it take you to get fit? | p. 12 |
Summary | p. 13 |
Importance of Physical Fitness | p. 17 |
Daily Fitness Schedule | p. 19 |
Creating a Healthy Lifestyle | p. 21 |
Why should you be concerned about your lifestyle? | p. 21 |
What is the effect of stress on a healthy lifestyle? | p. 23 |
How can you prevent coronary artery disease? | p. 30 |
What is cancer? | p. 34 |
What lifestyle habits are deterrents to fitness? | p. 36 |
Creating a healthy lifestyle: your personal responsibility | p. 43 |
Summary | p. 44 |
Your Personal Stress Inventory | p. 47 |
Health Style: A Self Test | p. 51 |
Starting Your Own Fitness Program | p. 57 |
The program should be fun and enjoyable | p. 57 |
What are the basic principles of a fitness program? | p. 58 |
Should you do a warm-up routine before you exercise? | p. 61 |
What are the goals of your fitness program? | p. 63 |
How should you exercise? | p. 63 |
Where do you begin? | p. 66 |
Precautions in beginning a fitness program | p. 66 |
Ready to begin? | p. 67 |
Summary | p. 67 |
Medical History Questionnaire | p. 69 |
Planning for a Physical Activity Program | p. 71 |
Developing Cardiorespiratory Fitness | p. 73 |
Why is cardiorespiratory fitness important for you? | p. 73 |
What is the difference between aerobic versus anaerobic activities? | p. 74 |
How does exercise affect the function of the heart? | p. 75 |
What determines how efficiently the body is using oxygen? | p. 77 |
The FIT principle | p. 78 |
What training techniques can be used to improve cardiorespiratory endurance? | p. 79 |
Good aerobic activities for improving cardiorespiratory endurance | p. 86 |
What is your level of cardiorespiratory endurance? | p. 97 |
Summary | p. 97 |
Calculating Target Heart Rate | p. 101 |
The Rockport Fitness Walking Test | p. 103 |
Cooper's 12-Minute Walking/Running Test | p. 111 |
Improving Muscular Strength, Endurance, and Power | p. 113 |
Why is muscular strength important for everyone? | p. 113 |
How are strength and muscular endurance related? | p. 114 |
Why is muscular power important in sport activities? | p. 114 |
Types of skeletal muscle contraction | p. 114 |
What factors influence how much strength you have? | p. 115 |
What physiological changes occur to cause increased strength? | p. 117 |
What are the techniques of resistance training? | p. 118 |
Core stabilization training | p. 119 |
Assessment of muscular strength and endurance | p. 156 |
Summary | p. 156 |
Push-Ups | p. 159 |
Bent-Knee Sit-Ups | p. 161 |
Muscular Endurance Test | p. 163 |
Increasing Flexibility Through Stretching | p. 167 |
Why is it important to have good flexibility? | p. 167 |
What structures in the body can limit flexibility? | p. 168 |
What are the different stretching techniques? | p. 170 |
Is there a relationship between strength and flexibility? | p. 173 |
Stretching exercises | p. 175 |
Alternative stretching techniques | p. 181 |
How do you know if you have good flexibility? | p. 183 |
Summary | p. 185 |
Trunk Flexion | p. 187 |
Trunk Extension | p. 189 |
Shoulder Lift Test | p. 191 |
Eating light | p. 193 |
Why do you need to know about nutrition? | p. 193 |
Basic principles of nutrition | p. 194 |
Nutrient requirements and recommendations | p. 210 |
Dietary Guidelines for Americans | p. 211 |
What is the role of nutrition in physical activity? | p. 216 |
Food safety | p. 223 |
Summary | p. 223 |
Nutritional Knowledge Survey | p. 227 |
Assessing Your Nutritional Habits | p. 229 |
7-Day Diet Analysis | p. 231 |
Limiting Your Body Fat Through Diet & Exercise | p. 233 |
Why should you be concerned about body fat? | p. 233 |
What is body composition? | p. 238 |
How do you achieve caloric balance? | p. 240 |
What can you do to lose body fat? | p. 243 |
What if you want to increase lean body mass? | p. 253 |
What is disordered eating? | p. 254 |
Summary | p. 257 |
Calculating Body Mass Index (BMI) | p. 259 |
Calculating Percent Body Fat Using Skinfold Measurements | p. 261 |
Determining Your Basal Metabolic Rate (BMR) | p. 265 |
Calculating Energy Expenditure | p. 269 |
Calculating Caloric Intake | p. 273 |
Worksheet for Estimating Caloric Balance | p. 275 |
Practicing Safe Fitness | p. 277 |
How can you prevent injuries? | p. 277 |
What types of injuries might occur in an exercise program? | p. 279 |
Treatment and management of injuries | p. 284 |
What exercises should be avoided? | p. 284 |
What precautions should you take when exercising in hot or cold environments? | p. 288 |
Physical activity during pregnancy | p. 291 |
Summary | p. 293 |
Becoming a Wise Consumer | p. 295 |
Are you a wise consumer of fitness products? | p. 295 |
What to consider when buying fitness equipment | p. 296 |
How should you choose appropriate clothing and shoes for exercise? | p. 303 |
What to look for in a health club | p. 305 |
What to look for in fitness magazines, books, DVDs, and Web sites | p. 307 |
The bottom line for the consumer | p. 308 |
Summary | p. 308 |
Dietary Reference Intakes A | |
Credits C | |
Index | p. 1-1 |
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