Lifetime Fitness and Wellness: A Personal Choice

by Williams, Melvin H.

• ISBN13: 9780697246738
• ISBN10: 0697246736
• Edition: 4th
• Format: Paperback
• Copyright: 1995-11-01
• Publisher: MCG

Summary

As our nation focuses more on health, wellness, and the behaviors that contribute to a happier, more positive lifestyle, you and your students will probably find you need some assistance wading through the glut of information. Dr. Melvin Williams brings you the text to help you clearly understand the science behind the many aspects of fitness and wellness in Lifetime Fitness and Wellness: A Personal Choice, Fourth Edition.

Table of Contents

A Positive Health Life-Style	1	(13)
Key Terms	1	(1)
Key Concepts	1	(1)
Introduction	2	(1)
Aging and Health Risk Factors	3	(1)
Life-Style Health Risk Factor Assessment Inventory	4	(1)
The Positive Health Life-Style	5	(3)
Mind-Body Interrelationships and the Dimensions of Wellness	5	(1)
Promotion and Prevention Versus Treatment	6	(1)
Prudent Health Behaviors	6	(2)
Benefits of a Positive Health Life-Style	8	(1)
Personal Choice and Health Promotion Behaviors	9	(2)
Personal Choice	9	(1)
Personal Health Promotion Behaviors	9	(2)
References	11	(2)
General Guidelines for Your Personal Exercise Program	13	(12)
Key Terms	13	(1)
Key Concepts	13	(1)
Introduction	14	(1)
Fitness, Physical Activity, and Exercise	14	(1)
Importance of Exercise in Health Promotion	15	(2)
Personal Physical Fitness Programs	17	(3)
Your Personal Fitness Needs---Assessment	17	(1)
Your Personal Fitness Goals and Objectives---The Basis of Planning	17	(1)
Starting and Staying with the Plan---Implementation and Adherence	18	(1)
Medical Clearance	18	(1)
Benefit/Risk Ratio	18	(1)
Skills and Equipment	19	(1)
Adherence	19	(1)
Meeting Your Objectives---Evaluation	20	(1)
General Principles of Training	20	(2)
The Overload Principle	20	(1)
The Principle of Progression	21	(1)
The Principle of Specificity	21	(1)
The Warm-Up Principle	21	(1)
The Principle of Recuperation	22	(1)
The Principle of Reversibility	22	(1)
Exercise As a Prescription	22	(1)
References	23	(2)
Aerobic Exercise	25	(32)
Key Terms	25	(1)
Key Concepts	25	(1)
Introduction	26	(1)
Human Energy	26	(3)
Energy Forms in the Body	26	(1)
Human Energy Systems	27	(1)
Energy Equivalents	27	(2)
Aerobic Fitness	29	(3)
Measurement of Aerobic Fitness	32	(2)
Prescription for Aerobic Exercise	34	(2)
Goals	34	(1)
Mode of Exercise	35	(1)
Warm-Up and Warm-Down	35	(1)
Stimulus Period	36	(1)
The Threshold Stimulus	36	(3)
The Target Heart Rate	36	(2)
The Target RPE	38	(1)
Modes of Aerobic Exercise	39	(2)
Implementing an Aerobic Fitness Program	41	(1)
General Guidelines	41	(1)
Determination of Your Target Heart Rate and Target RPE	41	(1)
Progression	42	(1)
Aerobic Exercise Programs	42	(4)
Aerobic Walk-Jog-Run Programs	42	(1)
Aerobic Dancing	43	(2)
Rope Jumping	45	(1)
Other Aerobic Activities	45	(1)
Aerobic Competitive Sports	46	(1)
Aerobic Leisure and Unstructured Physical Activity	47	(1)
Benefit-Risk Ratio	47	(7)
Risks	48	(1)
Hidden Heart Problems	48	(1)
Muscular Soreness and Injuries	49	(2)
Heat Illnesses	51	(1)
Cold-Weather Running	52	(1)
Safety Concerns	52	(1)
Other Risks	53	(1)
Benefits	53	(1)
Potential Benefits of Aerobic Exercise	53	(1)
References	54	(3)
Muscular Strength and Endurance	57	(29)
Key Terms	57	(1)
Key Concepts	57	(1)
Introduction	58	(1)
The Muscular System	58	(3)
Muscle Structure	58	(1)
Muscle Function	59	(1)
Muscular Strength and Endurance	60	(1)
Muscle Hypertrophy	61	(1)
Principles of Resistance Training	61	(2)
The Overload Principle	61	(1)
The Principle of Progressive Resistance Exercise (PRE)	62	(1)
The Principle of Specificity	62	(1)
The Principle of Exercise Sequence	62	(1)
The Principle of Recuperation	62	(1)
Benefits and Risks of Resistance Training	63	(1)
Benefits	63	(1)
Risks	63	(1)
Preexisting Health Problems	63	(1)
Safety Concerns	64	(1)
Program Design Considerations	64	(4)
Goals and the Strength-Endurance Continuum	64	(2)
Types of Muscle Contraction	66	(2)
Methods of Training	68	(1)
A Basic Resistance-Training Program for Muscular Strength, Muscular Endurance, and Increased Muscle Mass	68	(1)
Abdominal Strength and Endurance	69	(14)
Recommended and Nonrecommended Abdominal Exercises	81	(2)
Circuit Aerobics	83	(1)
References	84	(2)
Flexibility	86	(17)
Key Terms	86	(1)
Key Concepts	86	(1)
Introduction	87	(1)
Principles of Flexibility Exercises	87	(5)
Types of Flexibility and Methods of Training	87	(4)
Measurement of Flexibility	91	(1)
Basic Guidelines for a Flexibility Program	92	(1)
Flexibility Exercises for the Low Back Area	92	(2)
Flexibility Exercises for Round Shoulders	94	(1)
Flexibility Exercises for Tight Upper Back and Neck	94	(1)
Flexibility Exercises for Joggers, Runners, and Other Aerobic Exercisers	94	(6)
Benefits/Risks	100	(2)
References	102	(1)
Basic Nutrition for Healthful Eating	103	(35)
Key Terms	103	(1)
Key Concepts	103	(1)
Introduction	104	(1)
The Major Nutrients	105	(14)
Carbohydrates	106	(1)
Health Implications of Dietary Carbohydrates	106	(2)
Fat	108	(3)
Health Implications of Dietary Fat and Cholesterol	111	(1)
Protein	112	(1)
Health Implications of Dietary Protein	112	(1)
Vitamins	113	(1)
Health Implications of Vitamins	113	(4)
Minerals	117	(1)
Health Implications of Mineral Nutrition	117	(1)
Water	117	(2)
Health Implications of Water Intake	119	(1)
The Basis of Diet Planning	119	(7)
The Recommended Dietary Allowances (RDA)	120	(1)
Key Nutrient Concept	120	(1)
Nutrient Density	120	(1)
The Food Guide Pyramid and the Food Exchange Lists	121	(2)
Food Labels	123	(3)
Healthier Eating	126	(8)
A Dozen Guidelines for Healtheir Eating	127	(4)
The Vegetarian Diet	131	(3)
References	134	(4)
Weight Control Through Proper Nutrition and Exercise	138	(37)
Key Terms	138	(1)
Key Concepts	138	(1)
Introduction	139	(1)
Body Composition	140	(3)
Major Body Components	140	(1)
Minerals	140	(1)
Carbohydrate	140	(1)
Protein	141	(1)
Fat	141	(1)
Water	141	(1)
Techniques for Measuring Body Composition	141	(2)
Healthy Body Weight	143	(2)
Height-Weight Table Approach	144	(1)
Body Mass Index (BMI) Approach	144	(1)
Body Fat Percentage Approach	145	(1)
The Waist: Hip Ratio	145	(1)
Basic Principles of Weight Control	145	(5)
The Calorie	145	(1)
Metabolism	146	(1)
Body Weight Regulation	147	(2)
Caloric Concept of Weight Control	149	(1)
Comprehensive Weight-Control Programs	150	(1)
The Role of Diet in Weight Control	150	(4)
General Dietary Guidelines	151	(2)
Your Personal Diet	153	(1)
The Role of Exercise in Weight Control	154	(6)
Exercise and the Metabolic Rate	154	(2)
Exercise Programs	156	(1)
Intensity	156	(2)
Duration	158	(1)
Frequency	159	(1)
Walking, Running, Swimming, and Bicycling	159	(1)
Resistance Training	160	(1)
Spot Reducing	160	(1)
The Role of Behavior Modification in Weight Control	160	(2)
Identifying and Modifying Eating and Exercise Behaviors	161	(1)
Special Considerations in Weight Control	162	(3)
Prediction of Weight Loss	162	(1)
Rate of Body-Weight Losses	163	(1)
Dieting and Rate of Weight Loss	163	(1)
Very Low-Calorie Diets	163	(1)
Weight Cycling	164	(1)
Exercise and Rate of Weight Loss	164	(1)
Dieting Versus Exercise for Weight Control	165	(1)
Gaining Body Weight	166	(1)
Dietary and Exercise Considerations for Gaining Body Weight	167	(3)
References	170	(5)
Stress-Reduction Techniques	175	(16)
Key Terms	175	(1)
Key Concepts	175	(1)
Introduction	176	(1)
Effects of Stress on the Body	176	(4)
State and Trait Anxiety and Your Health	178	(2)
Your Stress Profile	180	(1)
Methods to Reduce Stress	180	(8)
Removing the Stressor	181	(1)
Psychological Stressors	181	(1)
Environmental or Situational Stressors	182	(1)
Dietary Stressors	183	(1)
Rest and Sleep	183	(1)
Breathing Exercises	183	(1)
Meditation	184	(1)
Imagery	185	(1)
Autogenic Relaxation Training	185	(1)
Progressive Relaxation Training	185	(1)
Active Exercise	186	(2)
References	188	(3)
Health Effects of High-Risk Behaviors	191	(31)
Key Terms	191	(1)
Key Concepts	191	(1)
Introduction	192	(1)
Substance Abuse	192	(19)
Alcohol and Health	193	(1)
Common Dietary Sources	193	(1)
Metabolism and Function of Alcohol	194	(2)
Alcohol and a Positive Health Life-Style	196	(1)
Abstinence	196	(1)
Moderation	197	(1)
Heavy Drinking	198	(1)
Recommendations	198	(1)
Caffeine, Coffee, and Health	199	(1)
Cigarette Smoking and Health	200	(1)
Physiological Effects of Tobacco Use	200	(1)
Tobacco Use and Your Health	201	(2)
Cigarette Smoking and a Positive Health Life-Style	203	(1)
Suggestions to Help You Quit Smoking	204	(2)
Smokeless Tobacco	206	(1)
Marijuana	206	(2)
Cocaine	208	(1)
Methamphetamine (Ice)	209	(1)
Anabolic Steroids	210	(1)
Legal and Illegal Drugs	211	(1)
Sexually Transmitted Diseases (STDs)	211	(4)
Vaginitis	212	(1)
Genital Warts	212	(1)
Genital Herpes	212	(1)
Chlamydia	213	(1)
Gonorrhea	213	(1)
Syphilis	214	(1)
Acquired Immunodeficiency Syndrome (AIDS)	214	(1)
Safer Sex Practices	215	(2)
References	217	(5)
Exercise and Nutrition Concerns for Women	222	(15)
Key Terms	222	(1)
Key Concepts	222	(1)
Introduction	223	(1)
The Role of Weight Control, Exercise, and Nutrition in the Menstrual Cycle	223	(5)
Weight Control and the Menstrual Cycle	224	(2)
Exercise and the Menstrual Cycle	226	(1)
The Premenarche Stage	226	(1)
The Menstrual Stage	226	(1)
Increased Health Risks	227	(1)
Possible Health Benefits	227	(1)
The Post-Menopausal Stage	228	(1)
Nutrition and the Menstrual Cycle	228	(1)
Exercise, Nutrition, and Stress Management in the Treatment of the Premenstrual Syndrome and Dysmenorrhea	228	(2)
The Role of Nutrition and Exercise in Pregnancy	230	(3)
Nutrition and Pregnancy	230	(1)
Exercise and Pregnancy	231	(1)
Physically Fit Women	231	(2)
Sedentary Women	233	(1)
High-Risk Women	233	(1)
Fetal Health	233	(1)
Lactation	233	(1)
Running Safety	233	(1)
References	234	(3)
Healthful Aging: Reducing the Risk of Chronic Health Problems	237	(34)
Key Terms	237	(1)
Key Concepts	237	(1)
Introduction	238	(1)
Aging and Longevity	238	(2)
Theories of Aging	239	(1)
Longevity	239	(1)
Premature Death	239	(1)
Chronic Health Problems	240	(1)
Cardiovascular Diseases	241	(9)
Coronary Heart Disease (CHD)	242	(1)
Arteriosclerosis	242	(1)
Risk Factors	243	(1)
Serum Lipid Profile	244	(1)
High Blood Pressure	245	(1)
Smoking	245	(1)
ECG Abnormalities	245	(1)
Obesity	246	(1)
Diabetes	246	(1)
Stressful Life-Style	246	(1)
Dietary Intake	246	(1)
Sedentary Life-Style	246	(1)
Oral Contraceptives	246	(1)
Family History	246	(1)
Gender	246	(1)
Age	246	(1)
Race	246	(1)
Positive Health Life-Style	246	(1)
High Blood Pressure (Hypertension)	247	(1)
Positive Health Life-Style	248	(1)
Stroke	249	(1)
Positive Health Life-Style	250	(1)
Peripheral Vascular Disease (Claudication)	250	(1)
Positive Health Life-Style	250	(1)
Metabolic Disorders	250	(7)
Obesity	250	(1)
Positive Health Life-Style	251	(1)
Diabetes	251	(1)
Positive Health Life-Style	252	(1)
Cancer	253	(1)
Positive Health Life-Style	254	(3)
Musculoskeletal Disorders	257	(8)
Low Back Pain	257	(1)
Positive Health Life-Style	258	(4)
Osteoporosis	262	(1)
Positive Health Life-Style	262	(1)
Arthritis	263	(1)
Positive Health Life-Style	264	(1)
Summary	265	(1)
References	266	(5)
Staying with the Positive Health Life-Style	271	(6)
Key Terms	271	(1)
Key Concepts	271	(1)
Introduction	272	(1)
Adherence	272	(3)
Attitude	272	(1)
Self-Efficacy and Self-Esteem	273	(1)
Planning Goals and Objectives	273	(1)
Record Keeping	273	(1)
Reward System	274	(1)
Relapse Prevention	274	(1)
Social Environment	274	(1)
Health/Fitness Clubs and Commercial Weight-Loss Centers	274	(1)
Summary	275	(1)
References	276	(1)
Laboratory Inventories	277	(120)
Appendices
A. Food Exchange Lists	375	(8)
B. Scoring Tables for Cooper's Distance Tests of Aerobic Capacity	383	(2)
C. Approximate Caloric Expenditure per Minute for Various Physical Activities	385	(8)
D. Calories, Percent Fat, and Cholesterol in Selected Fast-Food Restaurant Products	393	(2)
E. Approximate Metabolic Cost of Various Occupational and Recreational Activities in METS	395	(2)
Glossary	397	(11)
Credits	408	(3)
Index	411