Walking & Jogging for Health & Wellness

by Rosato, Frank

• ISBN13: 9780534517267
• ISBN10: 0534517269
• Edition: 5th
• Format: Paperback
• Copyright: 2002-10-28
• Publisher: Brooks Cole

Summary

WALKING AND JOGGING FOR HEALTH AND FITNESS is a concise text that introduces readers to the health benefits of walking and jogging. It presents persuasive and logical reasons why exercise should be included in one's daily life, and provides guidelines for beginning and sustaining walking and jogging programs with the aim of accomplishing health and fitness objectives.

Table of Contents

Preface	ix
Physical Fitness: An Overview	1	(14)
America on the Move	1	(2)
Aerobic Exercise and Health	3	(1)
Trends in Fitness Activities	3	(1)
ACSM and CDC Guidelines	4	(1)
Exercise Programs in Business and Industry	5	(1)
The Costs of Sedentary Living	6	(1)
Disease and Death Patterns	7	(2)
Managing Time	9	(1)
Rationale for Choosing Walking and Jogging	9	(2)
Walking	10	(1)
Jogging	11	(1)
Health-Related Fitness	11	(1)
Performance-Related Fitness	12	(1)
Terms	12	(1)
Summary	12	(1)
Notes	13	(2)
Motivation and Motivational Techniques	15	(12)
Moving Toward an Active Lifestyle	15	(1)
Components of Behavior Change	16	(2)
Changing Health Behavior: Nationwide Efforts	18	(1)
Electronic Media Campaigns	18	(1)
Surgeon General's Report	18	(1)
National Surveys	18	(1)
CDC Program	19	(1)
NASPE Promotion	19	(1)
Transtheoretical Model	19	(1)
Inverted U Hypothesis	20	(1)
Fitness: A Lifelong Commitment	20	(1)
Some Motivational Techniques	20	(5)
Terms	25	(1)
Summary	25	(1)
Notes	26	(1)
Getting Started	27	(16)
Regular and Consistent Participation	27	(1)
The Medical Exam	28	(1)
Achieving Objectives	28	(1)
Warming Up	28	(3)
Principles of Exercise	31	(5)
Intensity	31	(3)
Frequency	34	(1)
Duration	35	(1)
Overload and Progression	35	(1)
Specificity	36	(1)
Cooling Down After Exercise	36	(2)
Phase One: Light Activity	36	(1)
Phase Two: Stretching Exercises	37	(1)
The Quest for Resources	38	(2)
Terms	40	(1)
Summary	40	(1)
Notes	41	(2)
Walking and Jogging for Health and Fitness	43	(18)
The Fundamentals of Walking	43	(6)
These Shoes were Made for Walking	43	(1)
The Energy Cost of Walking	44	(3)
Mechanics of Walking	47	(2)
Summary of Walking Tips	49	(1)
The Fundamentals of Jogging	49	(4)
These Shoes Were Made for Jogging	49	(2)
Energy Cost of Jogging	51	(1)
Mechanics of Jogging	52	(1)
Summary of Jogging Tips	53	(1)
Health Benefits of Walking and Jogging	53	(2)
Walking and Jogging for Special Populations	55	(3)
Special Concerns of Women	55	(1)
Exercise and the Elderly	56	(1)
The Need for Children to Exercise	57	(1)
An Uncomplicated Walking Program for the Obese	58	(1)
Terms	58	(1)
Summary	58	(1)
Notes	59	(2)
Prevention and Treatment of Walking and Jogging Injuries	61	(11)
Principles of Injury Prevention	61	(1)
Incidence and Risk of Exercise-Related Injuries	62	(1)
Treating Common Injuries	62	(6)
General Treatment: The RICES Principle	62	(1)
Treating Selected Injuries	63	(4)
Plantar Fasciitis	67	(1)
Shin Splits	67	(1)
Stress Fractures	67	(1)
Other Exercise Concerns	68	(1)
The Wisdom of Exercising During Illness	68	(1)
Nutritional Approaches for Preventing and Treating Illness	69	(1)
Terms	69	(1)
Summary	69	(2)
Notes	71	(1)
Physiological Adaptations of Walking and Jogging	72	(20)
Body Size and O2 Utilization	73	(1)
Chronic Adaptations---Training Effects	73	(6)
Heart Rate	73	(1)
Stroke Volume	74	(1)
Cardiac Output	74	(1)
Blood Pressure	74	(1)
Blood Volume	75	(1)
Heart Volume	75	(1)
Respiratory Responses	76	(1)
Metabolic Responses	76	(1)
O2 Deficit/O2 Debt	77	(1)
Effects of Age on VO2 max	78	(1)
Effects of Inherited Factors	78	(1)
Effects of Gender on VO2 max	79	(1)
Anaerobic Threshold---Lactate Threshold	79	(1)
Deconditioning---Losing the Training Effect	79	(1)
Walking/Jogging in Various Climatic Conditions	80	(5)
Hot Weather	80	(4)
Cold Weather	84	(1)
Assessing Cardiorespiratory Endurance	85	(5)
Walking Tests	85	(3)
Jogging/Running Test	88	(2)
Terms	90	(1)
Summary	90	(1)
Notes	91	(1)
Nutrition for Active People	92	(30)
Nutrition and Health	92	(1)
Basic Nutrition	93	(14)
Food Guide Pyramid	94	(1)
Nutrition Facts Food Label	94	(1)
The Calorie-Containing Nutrients	94	(8)
The Regulatory Nutrients	102	(5)
The Reduction Equation: Exercise + Sensible Eating = Fat Control	107	(5)
Effect of Exercise on Weight Control	107	(3)
Effect of Diet on Weight Control	110	(1)
Weight Cycling	110	(1)
Waist/Hip Ratio (WHR)	111	(1)
Weight Gain for Underweight People	112	(1)
Measuring Overweight	113	(1)
Measuring Body Composition	113	(6)
Terms	119	(1)
Summary	119	(1)
Notes	120	(2)
Reducing the Risk of Selected Diseases Through Exercise	122	(19)
Cardiovascular Diseases	122	(10)
Risk Factors for Heart Disease	123	(9)
New and Emerging Risk Factors	132	(1)
Cancer	132	(1)
Osteoporosis	133	(2)
Risk Factors for Osteoporosis	134	(1)
Effects of Exercise	134	(1)
Osteoarthritis	135	(1)
Asthma	135	(1)
Depression	136	(1)
Terms	136	(1)
Summary	137	(1)
Notes	137	(4)
Appendix: World Wide Web Sites of Interest	141	(2)
Glossary	143	(4)
Index	147