Total Fitness : Exercise, Nutrition, and Wellness

by Powers, Scott K.; Dodd, Stephen L.

Edition:

2nd

ISBN13:

9780205291205

ISBN10:

0205291201

Format:

Paperback

Pub. Date:

1/1/1999

Publisher(s):

Prentice Hall

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What version or edition is this?

This is the 2nd edition with a publication date of 1/1/1999.

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The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any CDs, lab manuals, study guides, etc.

Summary

Total Fitness: Exercise, Nutrition, and Wellness weaves together the concepts of exercise and diet in combination with various wellness concepts, defining total fitness. The second edition addresses important issues such as exercise-related injuries, exercise and the environment, and exercise for special populations, in addition to covering the primary concepts of physical fitness and wellness. The text provides a strong foundation in both exercise physiology and nutrition and includes the latest research in these areas. The text provides clear and objective research-based information to college students during their first course in physical fitness and wellness, with the intent of dispelling the many myths associated with exercise, nutrition, and wellness. Further, the book provides a how-to approach for the evaluation of various wellness components such as fitness levels and nutritional status. Finally, the text describes ways to bring about a change in lifestyle which will lead to a higher degree of wellness. The text is a valuable tool for students and instructors for understanding and implementing a comprehensive fitness, nutritional, and wellness program.

Preface

Understanding Health-Related Fitness and Wellness

(16)

Health Benefits of Exercise

(1)

Exercise Reduces the Risk of Heart Disease

(1)

A Closer Look 1.1

Surgeon General's Report on Physical Activity and Health

(1)

Exercise Reduces the Risk of Diabetes

(1)

Exercise Increases Bone Mass

(1)

A Closer Look 1.2

Coronary Heart Disese and Heart Attacks

(1)

Exercise Maintains Physical Working Capacity during Aging

(1)

Exercise Increses Longevity

(1)

Exercise Does Not Guarantee Good Health

(1)

Exercise Training for Health-Related Fitness

(1)

Components of Health-Related Physical Fitness

(1)

Cardiorespiratory Endurance

(1)

Muscular Strength

(1)

Muscular Endurance

(1)

Flexibility

(1)

Body Composition

(1)

Wellness Concept

(1)

Wellness: A Healthy Lifestyle

(1)

Physical Health

(1)

Emotional Health

(1)

Nutritional Links to Health and Fitness 1.1

Good Nutrition is Critical to Achieving Physical Fitness and Wellness

(1)

Intellectual Health

(1)

Spiritual Health

(1)

Social Health

(1)

Interaction of Wellness Components

(1)

Living a Healthy Lifestyle

(1)

Motivation and Exercise Goal Setting

(1)

Physical Fitness and Wellness: A Final Word

(6)

Summary

(1)

Study Questions

(1)

Suggested Reading

(1)

Suggested Readings on the World Wide Web

(1)

References

(3)

Laboratory 1.1 Lifestyle Assessment Inventory

(2)

Fitness Evaluation: Self-Testing

(44)

Evaluating Health Status

(1)

Nutritional Links to Health and Fitness 2.1

Can the Content of a Pre-exercise Meal Improve the Results of a Fitness Test?

(1)

Measuring Cardiorespiratory Fitness

(1)

A Closer Look 2.1

The Exercise ECG

(1)

The 1.5-Mile Run Test

(1)

The 1-Mile Walk Test

(1)

The Cycle Ergometer Fitness Test

(3)

The Step Test

(2)

A Closer Look 2.2

Maximal Oxygen Uptake (VO2 Max)

(1)

Cardiorespiratory Fitness: How Do You Rate?

(1)

Evaluation of Muscular Strength

(1)

The 1 RM Test

(1)

Muscular Strength: How Do You Rate?

(2)

Measurement of Muscular Endurance

(1)

The Push-Up Test

(1)

The Sit-Up Test

(1)

The Curl-Up Test

(2)

Muscular Endurance: How Do You Rate?

(1)

Assessment of Flexibility

(1)

Trunk Flexibility

(1)

Shoulder Flexibility

(2)

Flexibility: How Do You Rate?

(1)

Assessment of Body Composition

(1)

The Skinfold Test

(1)

Estimation of Body Composition: Field Techniques

(3)

Waist-to-Hip Circumference Ratio

(3)

Body Mass Index

(1)

Height/Weight Tables

(1)

Body Coposition: How Do You Rate?

(22)

Summary

(1)

Study Questions

(1)

Suggested Reading

(1)

Suggested Readings on the World Wide Web

(1)

References

(2)

Laboratory 2.1 Health Status Questionnaire

(2)

Laboratory 2.2 Measurement of Cardiorespiratory Fitness: The 1.5-Mile Run

(2)

Laboratory 2.3 Measurement of Cardiorespiratory Fitness: The 1-Mile Walk Test

(2)

Laboratory 2.4 Submaximal Cycle Test to Determine Cardiorespiratory Fitness

(2)

Laboratory 2.5 Step Test to Determine Cardiorespiratory Fitness

(2)

Laboratory 2.6 Measurement of Muscular Strength: The 1 RM Test

(2)

Laboratory 2.7 Measurement of Muscular Endurance: The Push-Up and Sit-Up Tests

(2)

Laboratory 2.8 Assessment of Flexibility: The Trunk Flexation and the Shoulder Flexibility Tests

(2)

Laboratory 2.9 Assessment of Body Composition

(2)

General Principles of Exercise for Health and Fitness

(12)

Principles of Exercise Training to Improve Physical Fitness

(1)

Overload Principle

(1)

Principle of Progression

(1)

Specificity of Exercise

(1)

Principle of Recuperation

(1)

Nutritional Links to Health and Fitness 3.1

Diet and the Workout Hangover

(1)

Reversibility of Training Effects

(1)

General Principles of Exercise Prescription

(1)

Fitness Goals

(2)

Set Realistic Goals

(1)

Establish Short-Term Goals First

(1)

Set Realistic Long-Term Goals

(1)

Establish Lifetime Maintenance Goals

(1)

List Goals in Written Form

(1)

Recognize Obstacles to Achieving Goals

(1)

Mode of Exercise

(1)

Warm-Up

(1)

Primary Conditioning Period: The Workout Plan

(1)

Cool-Down

(1)

A Closer Look 3.1

Too Much Exercise Increases Your Risk of Colds

(1)

Individualizing the Workout

(1)

How Much Exercise Is Enough?

(3)

Summary

(1)

Study Questions

(1)

Suggested Reading

(1)

Suggested Readings on the World Wide Web

(1)

References

(2)

Exercise Prescription Guidelines: Cardiorespiratory Fitness

(30)

Benefits of Cardiorespiratory Fitness

(1)

Physiological Basis for Developing Cardiorespiratory Fitness

(1)

Energy To Perform Exercise

(2)

Nutritional Links to Health and Fitness 4.1

Creatine Monohydrate: A Real Ergogenic Aid?

(1)

Anaerobic ATP Production

(1)

Aerobic ATP Production

(1)

The Energy Continuum

(1)

Exercise and the Cardiorespiratory System

(1)

The Circulatory System

(2)

Blood Pressure

(1)

The Respiratory System

(1)

Maximal Cardiorespiratory Function: VO2 Max

(1)

Physiological Responses To Exercise

(2)

Circulatory Responses

(1)

Respiratory Responses

(1)

Responses of the Energy-Producing Systems

(1)

Exercise Prescription for Cardiorespiratory Fitness

(1)

Warm-Up

(1)

Workout: Primary Conditioning Period

(3)

Mode

(1)

A Closer Look 4.1

Exercise Intensity and Lactic Acid Production: Concept of the Anaerobic Threshold

(1)

Frequency

(1)

Intensity

(1)

Duration

(1)

Safety: Improving Cardiorespiratory Fitness without Injury

(1)

Cool-Down

(1)

Starting and Maintaining a Cardiorespiratory Fitness Program

(1)

Developing an Individualized Exercise Prescription

(2)

Starter Phase

(1)

Slow Progression Phase

(1)

Maintenance Phase

(1)

Nutritional Links To Halth and Fitness 4.2

Fuels for Endurance Exercise

(1)

Sample Exercise Prescriptions

(1)

Training Techniques

(1)

Cross Training

(1)

Long, Slow Distance Training

(1)

Interval Training

(1)

Fartlek Training

(1)

Aerobic Exercise Training: How the Body Adapts

(1)

Cardiovascular System

(1)

Respiratory System

(1)

Skeletal Muscles and Energy-Producing Systems

(1)

VO2 Max

(1)

Flexibility

(1)

Body Composition

(1)

Nutritional Links To Health and Fitness 4.3

Nutritional Supplements and Exercise Performance

(1)

Summary: Endurance Training Adaptations

(1)

Motivation to Maintain Cardiorespiratory Fitness

(9)

Summary

(1)

Study Questions

(1)

Suggested Reading

(1)

Suggested Readings on the World Wide Web

(1)

References

(3)

Laboratory 4.1: Developing Your Personal Exercise Prescription

(2)

Laboratory 4.2: Cardiorespiratory Training Log

101

(2)

Improving Muscular Strength and Endurance

103

(30)

Benefits of Muscular Strength and Endurance

104

(1)

Physiological Basis for Developing Strength and Endurance

104

(1)

Muscle Structure and Contraction

105

(1)

Muscle Structure

105

(1)

Muscle Contraction

105

(1)

Types of Muscle Contractions

105

(3)

Nutritional Links To Health and Fitness 5.1

Are Muscle Cramps Associated with Nutritional Deficits?

108

(1)

Muscle Fiber Types

108

(1)

Slow-Twitch Fibers

108

(1)

Fast-Twitch Fibers

108

(1)

Intermediate Fibers

109

(1)

Recruitment of Muscle Fibers during Exercise

109

(1)

A Closer Look 5.1

Anabolic Steroid Use Increases Muscle Size but Has Serious Side Effects

110

(1)

Genetics and Fiber Type

110

(1)

Factors that Determine Muscular Strength

110

(2)

Muscle Size

110

(1)

Muscle Fiber Recruitment

110

Nutritional Links To Health and Fitness 5.2

HMB: An Alternative to Steriods?

108

(4)

Guiding Principles for Designing a Strength and Endurance Program

112

(1)

Progressive Resistance Exercise

112

(1)

Principle of Specificity

112

(1)

Designing a Training Program for Increasing Muscle Strength

112

(1)

Safety Concerns

112

(1)

Training to Improve Strength Versus Training to Improve Endurance

113

(1)

Types of Weight Training Programs

114

(1)

Isotonic Programs

114

(1)

Isometric Programs

114

(1)

Isokinetic Programs

114

(1)

Exercise Prescription for Weight Training: An Overview

114

(2)

Starting and Maintaining a Weight Training Program

116

(1)

Developing an Individualized Exercise Prescription

116

(1)

Starter Phase

116

(1)

Slow Progression Phase

116

(1)

Maintenance Phase

116

(1)

Sample Exercise Prescription for Weight Training

117

(7)

Strength Training: How the Body Adapts

124

(1)

Physiological Changes Due to Weight Training

124

(1)

Rate of Strength Improvement with Weight Training

124

(1)

Gender Differences in Response to Weight Training

125

(1)

Motivation To Maintain Strength Fitness

125

(8)

Nutritional Links To Health And Fitness 5.3

Do Weight Lifters Need Large Amounts of Protein in Their Diet?

126

(1)

Nutritional Links To Health And Fitness 5.4

Chromium Picolinate: Does It Alter Body Composition?

126

(1)

Summary

127

(1)

Study Questions

128

(1)

Suggested Reading

128

(1)

Suggested Readings on the World Wide Web

129

(1)

References

129

(2)

Laboratory 5.1: Strength Training Log

131

(2)

Improving Flexibility

133

(18)

Benefits of Flexibility

134

(1)

Physiological Basis for Developing Flexibility

134

(1)

Structural Limitations to Movement

134

(1)

Stretching and the Stretch Reflex

134

(1)

Designing a Flexibility Training Program

135

(1)

Static Stretching

135

(1)

Proprioceptive Neuromuscular Facilitation

135

(2)

Nutritional Links To Health And Fitness 6.1

Does Diet Influence Flexibility?

136

(1)

Exercise Prescription for Improving Flexibility

137

(1)

How to Avoid Hazardous Exercises

138

(1)

Sample Flexibility Exercises

139

(8)

Motivation to Maintain Flexibility

147

(4)

Summary

147

(1)

Study Questions

147

(1)

Suggested Reading

148

(1)

Suggested Readings on the World Wide Web

148

(1)

References

148

(1)

Laboratory 6.1: Flexibility Progression Log

149

(2)

Nutrition, Health, and Fitness

151

(40)

Basic Nutrition

152

(1)

Macronutrients

152

(7)

A Closer Look 7.1

What Is a Calorie?

152

(1)

Carbohydrates

152

(1)

Simple Carbohydrates

153

(1)

Complex Carbohydrates

154

(1)

Fat

155

(1)

Simple Fats

155

(2)

Compound Fats

157

(1)

Derived Fats

157

(1)

Protein

157

(1)

Nutritional Links To Health And Fitness 7.1

How Exercise Intensity Affects Fuel Use by the Muscle

158

(1)

Micronutrients

159

(1)

Vitamins

159

(1)

Minerals

160

(1)

Water

160

(5)

Guidelines for a Healthy Diet

165

(1)

Nutrients

165

(1)

Calories

165

(3)

A Closer Look 7.2

New Guidelines for Dietary Nutrients!

168

(1)

Dietary Analysis

168

(2)

Foods to Avoid

170

(3)

A Closer Look 7.3

Breaking the Salt Habit

173

(1)

Your New Diet

173

(1)

Special Dietary Considerations

174

(2)

Vitamins

174

(1)

Iron

174

(1)

Calcium

175

(1)

Nutritional Aspects of Physical Fitness

176

(1)

Carbohydrates

176

(1)

Protein

176

(2)

A Closer Look 7.4

How to Control Cravings for Sweets

177

(1)

Nutritional Links To Health And Fitness 7.2

Vitamin C: Cure for the Common Cold?

178

(1)

Vitamins

178

(1)

Antioxidants

178

(1)

Current Topics in Food Safety

179

(1)

Foodborne Infections

179

(1)

Food Additives

179

(1)

Nutritional Links To Health And Fitness 7.3

How Long After Eating Should I Wait to Swim?

180

(1)

Organically Grown Foods

180

(1)

Irradiated Foods

180

(1)

Nutritional Links To Health And Fitness 7.4

Do Antioxidants Prevent Muscle Injury or Fatigue?

181

(1)

Animals Treated with Antibiotics and Hormones

181

(10)

Summary

181

(1)

Study Questions

182

(1)

Suggested Reading

183

(1)

Suggested Readings on the World Wide Web

183

(1)

References

184

(1)

Laboratory 7.1: Diet Analysis

185

(4)

Laboratory 7.2: Construct a New Diet

189

(2)

Exercise, Diet, and Weight Control

191

(28)

Obesity

192

(1)

A Closer Look 8.1

Obesity and Disease

192

(1)

Regional Fat Storage

193

(1)

Optimal Body Weight

193

(1)

Optimal Body Weight Based on Percent Fat

193

(2)

Physiology of Weight Control

195

(1)

Energy Balance Concept of Weight Control

196

(1)

Energy Expenditure

196

(1)

Estimating Daily Energy Expenditure

197

(1)

Fat Deficit Concept of Weight Control

197

(1)

What Is a Safe Rate of Weight Loss?

198

(1)

Where on the Body Does Fat Reduction Occur?

198

(1)

Establishing a Successful Weight Loss Program

199

(1)

Weight Loss Goals

199

(1)

Role of Diet in Weight Loss

199

(2)

A Closer Look 8.2

Short-Term and Long-Term Weight Loss Goals

200

(1)

Exercise and Weight Loss

201

(2)

Nutritional Links To Health And Fitness

8.1

(203)

Low-Carbohydrate Diets: Are They Safe and Effective?

203

(1)

Exercise and Appetite

203

(1)

Behavior Modification

203

(2)

Lifetime Weight Control

205

(1)

Weight Loss Myths

205

(1)

Diet Pills

205

(1)

Spot Reduction

205

(1)

Grapefruit Diet

205

(1)

Eating before Bedtime

205

(1)

Cellulite

206

(1)

Fat-Dissolving Creams

206

(1)

Saunas, Steambaths, and Rubber Suits

206

(1)

Eating Disorders

206

(1)

Anorexia Nervosa

206

(1)

Bulimia

207

(1)

Exercise and Diet Programs to Gain Weight

208

(1)

Gaining Body Fat

208

(1)

Gaining Muscle Mass

208

(11)

Nutritional Links To Health And Fitness 8.2

Can Nutritional Supplements Promote Muscle Growth?

209

(1)

Summary

210

(1)

Study Questions

210

(1)

Suggested Reading

211

(1)

Suggested Readings on the World Wide Web

211

(1)

References

211

(2)

Laboratory 8.1 Determining Ideal Body Weight Using Percent Body Fat and the Body Mass Index

213

(2)

Laboratory 8.2 Estimating Daily Caloric Expenditure and the Caloric Deficit Required to Lose 1 Pound of Fat Per Week

215

(2)

Laboratory 8.3 Weight Loss Goals and Progress Report

217

(2)

Exercise and the Environment

219

(16)

Exercise in the Heat

220

(1)

Heat Loss during Exercise

220

(1)

Guidelines for Exercise in the Heat

220

(3)

Exercise Clothing for Hot Environments

223

(1)

Heat Acclimatization

224

(2)

Nutritional Links To Health And Fitness 9.1

Guidelines for Fluid Intake during Exercise in a Hot Environment

225

(1)

A Closer Look 9.1

Adverse Effects of Dehydration

226

(1)

Exercise in the Cold

226

(1)

Exercise Clothing for Cold Environments

227

(1)

A Closer Look 9.2

Exercise in the Cold---But Don't Get Wet!

227

(1)

Exercise and Altitude

228

(1)

Exercise and Air Pollution

229

(1)

Major Forms of Air Pollution

229

(1)

Coping with Air Pollution

230

(5)

Summary

231

(1)

Study Questions

231

(1)

Suggested Reading

232

(1)

Suggested Readings on the World Wide Web

232

(5)

References

237

Exercise for Special Populations

235

(12)

Orthopedic Problems

236

(1)

Obesity

237

(1)

Diabetes

237

(1)

Nutritional Links To Health And Fitness 10.2

Control of Blood Sugar (Glucose) by Exercise

238

(1)

Exercise for Type I Diabetics

238

(1)

Exercise for Type II Diabetics

239

(1)

Asthma

239

(1)

Pregnancy

240

(1)

Aging

241

(1)

Physiological Changes with Aging

241

(1)

Guidelines for Exercise

242

(5)

Summary

243

(1)

Study Questions

243

(1)

Suggested Reading

244

(1)

Suggested Readings on the World Wide Web

244

(1)

References

244

(3)

Prevention and Rehabilitation of Exercise-Related Injuries

247

(18)

The Risk and Causes of Injury from Increased Physical Activity

248

(2)

Nutritional Links To Health And Fitness 11.1

Does Nutrition Have a Role in Repair of Exercise-Induced Injuries?

249

(1)

Common Injuries: Cause and Prevention

250

(1)

Back Pain

250

(1)

Cause

250

(1)

Prevention

250

(1)

Acute Muscle Soreness

251

(1)

Cause

251

(1)

Prevention

251

(1)

Dalyed-Onset Muscle Sorness

251

(1)

Cause

251

(1)

Prevention

252

(1)

Muscle Strains

252

(1)

Cause

252

(1)

Prevention

253

(1)

Tendonitis

253

(1)

Cause

253

(1)

Prevention

253

(1)

Ligament Sprains

253

(1)

Cause

253

(1)

Prevention

254

(1)

Torn Cartilage

254

(2)

Cause

254

(1)

A Closer Look 11.1

Arthroscopic Surgery: A High-Tech Approach to Joint Repair

255

(1)

Prevention

256

(1)

Common Injuries to the Lower Extremities

256

(1)

Patella-Femoral Pain Syndrome

256

(1)

Cause

256

(1)

Prevention

257

(1)

Shin Splints

257

(1)

Cause

257

(1)

Prevention

257

(1)

Stress Fractures

258

(1)

Cause

258

(1)

Prevention

258

(1)

Reducing Your Risk of Injury

258

(1)

Management of Injuries

258

(1)

Initial Treatment

259

(1)

Rehabilitation

259

(6)

Summary

260

(1)

Study Questions

261

(1)

Suggested Reading

261

(1)

Suggested Readings on the World Wide Web

262

(1)

References

262

(1)

Laboratory 11.1: Prevention of Injuries during Exercise

263

(2)

Prevention of Cardiovascular Disease

265

(20)

Cardiovasscular Diseases in the United States

266

(1)

Cardivoascular Diseases

266

(1)

Arteriosclerosis

266

(1)

Coronary Heart Disease

267

(2)

A Closer Look 12.1

Heart Attack: Recognition of Symptoms and Emergency Action

268

(1)

Stroke

269

(1)

Hypertension

269

(1)

Risk Factors Associated with Coronary Heart Disease

270

(1)

Major Risk Factors

270

(4)

Smoking

270

(2)

A Closer Look 12.2

Relationship between Blood Cholesterol and Coronary Heart Disease

272

(1)

Hypertension

272

(1)

High Blood Cholesterol Levels

272

(1)

Physical Inactivity

273

(1)

Heredity

273

(1)

Gender

273

(1)

Increasing Age

274

(1)

Contributory Risk Factors

274

(2)

Diabetes

274

(1)

Obesity

274

(2)

Nutritional Links To Health And Fitness 12.1

High Sodium Intake Increases the Risk of Hypertension

276

(1)

Stress

276

(1)

Reducing Your Risk of Heart Disease

276

(1)

Modification of Major Risk Factors

276

(2)

Nutritional Links To Health And Fitness 12.2

Diet and Blood Cholesterol Levels

277

(1)

Nutritional Links To Health And Fitness 12.3

Antioxidant Vitamins May Reduce Your Risk of Coronary Heart Disease

278

(1)

Modification of Contributory CHD Risk Factors

278

(1)

Lowering Your Risk of Coronary Heart Disease: A Final Word

278

(7)

Summary

279

(1)

Study Questions

279

(1)

Suggested Reading

279

(1)

Suggested Readings on the World Wide Web

280

(1)

References

280

(1)

Laboratory 12.1 Assessment of Your Risk of Heart Disease

281

(4)

Prevention of Cancer

285

(16)

What Is Cancer?

286

(1)

A Closer Look 13.1

The Seven Warning Signs of Cancer

286

(1)

Types of Cancer

287

(1)

How Do Normal Cells become Cancerous?

287

(1)

Cancer Risk Factors

288

(4)

Heredity

288

(1)

A Closer Look 13.2

Breast Self-Examination

289

(1)

A Closer Look 13.3

Testicular Self-Examination

290

(1)

Race

290

(1)

Radiation

290

(1)

Viruses

291

(1)

Tobacco

291

(1)

Alcohol

291

(1)

Occupational Carcinogens

291

(1)

Ultraiolet Light

291

(1)

Diet

292

(1)

Cancer Prevention

292

(9)

A Closer Look 13.4

Protect Your Skin from Ultraviolet Rays

293

(1)

Alcohol

293

(1)

Radiation

293

(1)

Tobacco

293

(1)

Occupational Carcinogens

293

(1)

Ultraviolet Light

293

(1)

A Closer Look 13.5

How Do Free Radicals Promote Cancer?

294

(1)

Diet

295

(1)

Exercise Reduces the Risk of Cancer

295

(1)

Nutritional Links To Health And Fitness 13.1

Foods High in Antioxidants May Reduce Your Risk of Cancer

295

(1)

Nutritional Links To Health And Fitness 13.2

Dietary Guidelines for Lowering Cancer Risk

296

(1)

Summary

297

(1)

Study Questions

297

(1)

Suggested Reading

297

(1)

Suggested Readings on the World Wide Web

298

(1)

References

298

(1)

Laboratory 13.1 Determining Your Cancer Risk

299

(2)

Stress Management and Modifying Unhealthy Behavior

301

(20)

Stress Management

302

(1)

Stress: An Overview

302

(1)

Assessment of Stress

303

(1)

Steps in Stress Management

304

(5)

Stress Reduction

304

(1)

Coping with Stress: Relaxation Techniques

304

(1)

Nutritional Links To Health And Fitness 14.1

Can Nutritional Supplements Reduce Emotional Stress?

305

(1)

A Closer Look 14.1

Time Management

306

(1)

A Closer Look 14.2

Progressive Relaxation Training

307

(1)

A Closer Look 14.3

How Much Sleep Is Enough?

308

(1)

Modifying Unhealthy Behavior

309

(1)

Model for Changing Behavior

309

(1)

Specific Behavior Modification Goals

310

(1)

Smoking Cessation

310

(1)

Weight Control

311

(1)

A Closer Look 14.4

Causes of Smoking Behavior

311

(1)

Accident Prevention

312

(9)

Risk Factors for Accidents

312

(1)

Reducing Your Risk of Accidents

312

(2)

Summary

314

(1)

Study Questions

314

(1)

Suggested Reading

314

(1)

Suggested Readings on the World Wide Web

314

(1)

References

315

(2)

Laboratory 14.1 Stress Index Questionnaire

317

(2)

Laboratory 14.2 Behavior Modification Contract

319

(2)

Sexually Transmitted Diseases and Drug Abuse

321

(12)

Sexually Transmitted Diseases

322

(1)

Aids

322

(1)

Chalmydia

322

(1)

Gonorrhea

323

(1)

Venereal Warts

323

(1)

A Closer Look 15.1

Reducing Your Risk of Sexually Transmitted Diseases

324

(1)

Herpes

324

(1)

Syphilis

324

(1)

Reducing Your Risk for Sexually Transmitted Diseases

325

(1)

Drug Abuse

325

(1)

Alcohol

325

(2)

Nutritional Links To Health And Fitness 15.1

Alcohol Abuse and Undernutrition

327

(1)

Marijuana

327

(1)

Cocaine

328

(1)

Say ``No'' to Drugs

329

(4)

Summary

329

(1)

Study Questions

329

(1)

Suggested Reading

329

(1)

Suggested Readings on the World Wide Web

330

(1)

References

330

(1)

Laboratory 15.1 Alcohol Abuse Inventory

331

(2)

Life Time Fitness

333

(10)

Exercise Adherence: Lifetime Fitness

334

(1)

Goal Setting for Active Lifestyles

334

(1)

Selecting Activities

334

(2)

Planning Exercise Sessions

336

(1)

Monitoring Progress

336

(1)

Social Support

337

(1)

Peers as Role Models

337

(1)

Aging and Changing Physical Activity Needs

337

(1)

Health Clubs: Choosing a Fitness Facility

337

(1)

A Closer Look 16.1

What Is a Fitness Expert?

338

(1)

Diet and Fitness Products: Consumer Issues

338

(1)

Common Misconceptions about Physical Fitness

338

(5)

Yoga

339

(1)

Hand Weights

339

(1)

Rubber Waist Belts and Spot Reduction

339

(1)

Ergogenic Aids

339

(1)

Exercise Equipment

339

(1)

Passive Exercise Devices

339

(1)

Hot Tubs, Saunas, and Steambaths

340

(1)

Nutritional Links To Health And Fitness 16.1

Do Nutritional Ergogenic Aids Promote Physical Fitness?

340

(1)

Fitness Books and Magazines

341

(1)

Summary

341

(1)

Study Questions

341

(1)

Suggested Reading

342

(1)

Suggested Readings on the World Wide Web

342

(1)

References

342

(1)

Appendix: Nutritional Values for Foods, Beverages, and Fast Food Items

343

(28)

Glossary

371

(6)

Index

377

Total Fitness : Exercise, Nutrition, and Wellness

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