Physical Fitness and Wellness : Changing the Way You Look, Feel, and Perform

by Greenberg, Jerrold

• ISBN13: 9780736046961
• ISBN10: 0736046968
• Edition: 3rd
• Format: Paperback
• Copyright: 2004-02-18
• Publisher: HUMAN KINETICS PUBLISHERS

Summary

-Assist students in understanding the essentials of lifelong wellness-Provide problem-solving and critical-thinking opportunities to build bridges to greater understanding-Empower students to overcome fitness and wellness barriers, make healthier choices, and modify their behavior-Provide an individualized approach to behavior-changing strategies and help unmotivated, sedentary students as well as elite athletesThis text provides complete information, strategies, and motivation to help students improve the way they look, feel, and perform. The theme of this book is changehow students can take charge of their lives; overcome the many barriers to achieving fitness and wellness; and make lifestyle changes to help themselves physically, mentally, emotionally, and spiritually.Research shows that behavioral change and motivation are vital to helping people adopt physically active, healthy lives. Physical Fitness and Wellness, Third Editionnot only offers a chapter on this topic, but also weaves motivational and behavior-changing strategies throughout the book.Covers facets of fitness and wellness that other texts overlookTo help students learn how to change, the authors provide much more than just the basics of fitness and wellness. They recognize that students must consider many factors in attempting to accomplish their fitness and wellness goals. Thus, this book not only addresses traditional aspects of fitness but also explores other influences, such as stress, nutrition, chemicals, injuries, environmental factors, and more. This new edition also integrates issues of special interest to minorities and women and contains more extensive, updated references.Self-directed and individualized approachIn addition, the authors recognize that each student is unique and that one fitness and wellness plan does not fit allso they offer an individualized approach. They provide strategies to help the unmotivated, sedentary student take that first step to improve health, and strategies for the highly motivated, fit student to meet even higher goals. This book allows each student to do a self-assessment and create goals based on that self-assessment.Special student-friendly features-Study aides, including chapter objective lists, user-friendly tables and figures, same-page glossary definitions of key terms, and thorough chapter-ending summaries-Electronic and Web-based ancillaries, including a presentation package, test package, and sample course outline with other support materials-Application activities, such as discovery activities, service-learning activities, and thematic sidebars addressing behavioral change and motivational strategies-Self-analysis tools to open each chapter: 10-question true-false Awareness Inventories and Analyze Yourself forms to fill out-Myth and Fact Sheet sidebarsPhysical Fitness and Wellness, Third Editionwill help students understand the essentials of lifelong wellness, learn how to improve their personal wellness, andthrough Service-Learning Activitiescommunicate positive healthy messages to others. Students will be able to identify misconceptions about health issues and will be empowered to make healthier choices in their own lives.

Table of Contents

Preface	viii
Physical Fitness, Health, and Wellness	1	(22)
Components of Physical Fitness	6	(1)
Health and Wellness	6	(2)
Health Objectives for the Nation	8	(2)
What Physical Fitness Can Do for You	10	(5)
Prevalence of Physical Activity	15	(1)
Barriers to a Physically Active Lifestyle	16	(2)
Your Personal Physical Fitness Profile	18	(1)
Summary	19	(4)
Assessing Your Present Level of Fitness	23	(32)
Medical Evaluation	26	(1)
Fitness Appraisal	27	(12)
Putting It All Together	39	(1)
Assessing Physical Fitness in Physically Disabled Individuals	40	(1)
Summary	40	(15)
Principles of Exercise	55	(30)
The Ideal Exercise Program	58	(1)
Fitness Concepts	58	(9)
New Exercise Guidelines for Children, Adults, and the Elderly	67	(1)
Exercise Guidelines for Special Groups	67	(7)
Making the Right Exercise Choices	74	(5)
Summary	79	(6)
Behavioral Change and Motivational Techniques	85	(20)
Psychosocial Factors to Consider	88	(1)
Strategies for Achieving Your Fitness Goals	89	(4)
Behavioral Change Theories and Exercise	93	(2)
Maintaining Your Fitness Program	95	(1)
Exercising Under Difficult Circumstances	96	(2)
Summary	98	(7)
Cardiorespiratory Fitness	105	(30)
Understanding the Difference Between Anaerobic and Aerobic Exercise	108	(1)
Benefits of Cardiorespiratory Fitness	108	(4)
Measuring Cardiorespiratory Fitness	112	(2)
Sample Starter Programs	114	(7)
Comparison of Energy Expenditure From Various Types of Aerobic Exercise	121	(7)
Summary	128	(7)
Flexibility Training	135	(24)
Factors Affecting Flexibility	138	(1)
Importance of Flexibility	138	(7)
Assessment of Flexibility	145	(1)
What Stretching Technique to Use	146	(3)
Flexibility-Training Principles	149	(2)
Flexibility Exercises	151	(4)
Summary	155	(4)
Weight Training and Body Shaping	159	(30)
Importance of Strength and Endurance	162	(4)
Factors Affecting Muscular Strength and Endurance	166	(1)
Strength-Training Principles	167	(6)
Lifting Techniques	173	(8)
Barbell and Dumbbell Exercises	181	(1)
Girth Control	181	(2)
Body Shaping (Sculpting)	183	(1)
Summary	183	(6)
Body-Fat Loss and Weight Control	189	(36)
Trends in Body-Fat Loss and Weight Control	192	(2)
Causes of Obesity	194	(4)
Body Composition	198	(3)
Safe Weight-Loss Procedures	201	(6)
Special Diets	207	(2)
Underweight Conditions and Eating Disorders	209	(4)
Summary	213	(12)
Body Image	225	(16)
The Elusive Perfect Body	228	(1)
Why Models Look So Perfect	228	(1)
Cultural Influences	229	(1)
Diet	229	(1)
Exercise	229	(1)
Issues Related to Body Image	230	(5)
Summary	235	(6)
Nutrition	241	(56)
Kinds of Nutrients	244	(13)
Nonenergy Nutrients	257	(7)
Food Density	264	(1)
Dietary Guidelines for Good Health	264	(5)
Food Labeling	269	(2)
Nutrition-Disease Relationships	271	(9)
Nutrition and Aging	280	(1)
Special Needs of the Active Individual	281	(5)
Osteoporosis	286	(4)
Summary	290	(7)
Chemicals and Fitness	297	(22)
Drug Use, Misuse, and Abuse	300	(1)
Alcohol	300	(4)
Tobacco	304	(3)
Ecstasy	307	(1)
Rohypnol	308	(1)
Drug Taking to Enhance Athletic Performance	308	(4)
Summary	312	(7)
Stress Management and Physical Fitness	319	(22)
Stress-Related Concepts	322	(1)
A Model of Stress	323	(1)
Exercise's Unique Contribution to Stress Management	324	(1)
Managing Stress	325	(3)
Types A and B Behavior Patterns and the Exerciser	328	(1)
Time Management: Freeing Up Time to Exercise	329	(5)
Summary	334	(7)
Prevention and Care of Exercise Injuries	341	(20)
Protecting Your Body From Injury and Illness	344	(6)
Tissue Response to Injury	350	(1)
General Treatment Modalities	351	(1)
Prevention and Emergency Treatment of Common Exercise Injuries and Illnesses	352	(2)
Use of Medication in the Treatment of Exercise-Related Injuries	354	(1)
Nutrition and Healing	354	(1)
Summary	355	(6)
Preventing Premature Heart Disease, Cancer, and Other Diseases	361	(38)
Heart Disease	366	(6)
Cancer	372	(6)
Sexually Transmitted Infections	378	(7)
Other Diseases and Conditions	385	(2)
Summary	387	(12)
Designing a Program of Lifetime Fitness	399	(34)
Identifying Your Fitness Goals	404	(1)
Health Promotion and Disease Prevention	404	(1)
Fitness Activities to Help You Achieve Your Goals	404	(10)
Being a Fitness Consumer	414	(2)
Home Exercise Equipment	416	(2)
Promoting Lifetime Physical Fitness for Disabled Individuals	418	(1)
Keeping Fit As You Age	419	(1)
Exercise for the Elderly	419	(2)
Some Last Words on Wellness	421	(1)
Summary	422	(11)
Beyond Fitness: Becoming an Elite Performer	433	(26)
Competitive Aerobics	436	(2)
Anaerobic Training (Intense Exercise for a Short Time)	438	(2)
Flexibility	440	(1)
Strength	440	(1)
Power	441	(9)
Speed	450	(1)
Sprint-Assisted Training	451	(1)
Summary	452	(7)
Appendix A: Nutritional Content of Common Foods	459	(14)
Appendix B: Nutritive Values of Popular Fast Foods	473	(3)
Appendix C: Physical Activity and Health: A Report of the Surgeon General	476	(5)
Appendix D: Prevention and Emergency Treatment of Common Exercise Injuries	481	(6)
References and Resources	487	(12)
Index	499	(10)
About the Authors	509