Understanding Health-Related Fitness and Wellness | p. 1 |
Health Benefits of Exercise | p. 2 |
Exercise Does Not Guarantee Good Health | p. 4 |
Exercise Training for Health-Related Fitness | p. 4 |
Components of Health-Related Physical Fitness | p. 5 |
Wellness Concept | p. 8 |
Wellness: A Healthy Lifestyle | p. 8 |
Motivation and Setting Exercise Goals | p. 10 |
Physical Fitness and Wellness: A Final Word | p. 11 |
Summary | p. 11 |
Study Questions | p. 11 |
Suggested Reading | p. 12 |
References | p. 12 |
Fitness Evaluation: Self-Testing | p. 17 |
Evaluating Health Status | p. 18 |
Measuring Cardiorespiratory Fitness | p. 18 |
Evaluation of Muscular Strength | p. 25 |
Measurement of Muscular Endurance | p. 30 |
Assessment of Flexibility | p. 34 |
Assessment of Body Composition | p. 36 |
Summary | p. 41 |
Study Questions | p. 42 |
Suggested Reading | p. 42 |
References | p. 42 |
General Principles of Exercise for Health and Fitness | p. 63 |
Principles of Exercise Training to Improve Physical Fitness | p. 64 |
General Principles of Exercise Prescription | p. 67 |
How Much Exercise is Enough? | p. 70 |
Summary | p. 72 |
Study Questions | p. 72 |
Suggested Reading | p. 72 |
References | p. 72 |
Exercise Prescription Guidelines: Cardiorespiratory Fitness | p. 75 |
Benefits of Cardiorespiratory Fitness | p. 76 |
Physical Basis for Developing Cardiorespiratory Fitness | p. 76 |
Exercise and the Cardiorespiratory System | p. 78 |
Exercise Prescription for Cardiorespiratory Fitness | p. 82 |
Starting and Maintaining a Cardiorespiratory Fitness Program | p. 87 |
Training Techniques | p. 88 |
Aerobic Exercise Training: How the Body Adapts | p. 91 |
Motivation to Maintain Cardiorespiratory Fitness | p. 94 |
Summary | p. 95 |
Study Questions | p. 96 |
Suggested Reading | p. 96 |
References | p. 96 |
Improving Muscular Strength and Endurance | p. 103 |
Benefits of Muscular Strength and Endurance | p. 104 |
Physiological Basis for Developing Strength and Endurance | p. 104 |
Guiding Principles for Designing a Strength and Endurance Program | p. 110 |
Progressive Resistance Exercise | p. 110 |
Designing a Training Program for Increasing Muscle Strength | p. 110 |
Exercise Prescription for Weight Training: An Overview | p. 114 |
Starting and Maintaining a Weight-Training Program | p. 115 |
Strength Training: How the Body Adapts | p. 117 |
Motivation to Maintain Strength Fitness | p. 126 |
Summary | p. 126 |
Study Questions | p. 127 |
Suggested Reading | p. 127 |
References | p. 128 |
Improving Flexibility | p. 131 |
Benefits of Flexibility | p. 132 |
Physiological Basis for Developing Flexibility | p. 132 |
Designing a Flexibility Training Program | p. 133 |
Exercise Prescription for Improving Flexibility | p. 134 |
Motivation to Maintain Flexibility | p. 145 |
Summary | p. 145 |
Study Questions | p. 146 |
Suggested Reading | p. 146 |
References | p. 146 |
Nutrition, Health, and Fitness | p. 149 |
Basic Nutrition | p. 150 |
Guidelines for a Healthy Diet | p. 162 |
Nutritional Aspects of Physical Fitness | p. 172 |
Do Supplements Provide an Edge for Health and Performance? | p. 174 |
Current Topics in Food Safety | p. 177 |
Summary | p. 182 |
Study Questions | p. 182 |
Suggested Reading | p. 183 |
References | p. 184 |
Exercise, Diet, and Weight Control | p. 191 |
Obesity | p. 192 |
Regional Fat Storage | p. 192 |
Optimal Body Weight | p. 194 |
Physiology of Weight Control | p. 195 |
Establishing a Successful Weight Loss Program | p. 201 |
Lifetime Weight Control | p. 206 |
Weight Loss Myths | p. 207 |
Eating Disorders | p. 208 |
Exercise and Diet Programs to Gain Weight | p. 210 |
Summary | p. 211 |
Study Questions | p. 212 |
Suggested Reading | p. 212 |
References | p. 212 |
Prevention of Cardiovascular Disease | p. 221 |
Cardiovascular Disease in the United States | p. 222 |
Cardiovascular Diseases | p. 222 |
Risk Factors Associated with Coronary Heart Disease | p. 226 |
Reducing Your Risk of Heart Disease | p. 230 |
Lowering Your Risk of Coronary Heart Disease: A Final Word | |
Summary | p. 233 |
Study Questions | p. 234 |
Suggested Reading | p. 234 |
References | p. 234 |
Stress Management and Modifying Unhealthy Behavior | p. 241 |
Stress Management | p. 242 |
Modifying Unhealthy Behavior | p. 249 |
Summary | p. 253 |
Study Questions | p. 253 |
Suggested Reading | p. 253 |
References | p. 253 |
Lifetime Fitness | p. 259 |
Exercise Adherence: Lifetime Fitness | p. 260 |
Diet and Fitness Products: Consumer Issues | p. 264 |
Summary | p. 268 |
Study Questions | p. 268 |
Suggested Reading | p. 268 |
References | p. 269 |
Healthy People 2010 | p. 271 |
Nutritional Content of Common Foods and Beverages | p. 273 |
Nutritional Content of Fast Foods | p. 283 |
Glossary | p. 297 |
Index | p. 303 |
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