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Summary
Concepts of Physical Fitness & Wellness: A Comprehensive Lifestyle Approach provides readers with self-management skills necessary to adopt a healthy lifestyle. These skills will make a positive difference in one's health, fitness, and wellness through the use of activity labs and logs.
Table of Contents
Section I Preparing for Physical Activity
1 Health,Wellness,Fitness,and Healthy Lifestyles: An Introduction
A Statement about National Health Goals
Introduction
The Facts about Health and Wellness
The Facts about Physical Fitness
The Facts about Healthy Lifestyles
The HELP Philosophy: The Facts
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab Resource Materials
Lab 1.1 Wellness Self-Perception
Lab 1.2 Fitness Stunts and Fitness Estimates
2 Using Self-Management Skills to Adhere to Healthy Lifestyle Behaviors
Introduction
The Facts about Lifestyle Change
Factors that Promote Lifestyle Change: The Facts
The Facts about Lifestyle
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab 2.1 The Physical Activity Adherence Questionnaire
Lab 2.2 The Self-Management Skills Questionnaire
Section II An Introduction to Physical Activity
3 Preparing for Physical Activity
Introduction
The Facts to Consider before Beginning Physical Activity
The Facts to Consider during Daily Physical Activity
The Facts about Physical Activity in the Heat
The Facts about Physical Activity in Other Environments
The Facts about Soreness and Injury
Webshow Review
Suggested Readings
Lab 3.1 Readiness for Physical Activity
Lab 3.2 The Warm-Up and Cool-Down
4 How Much Physical Activity Is Enough?
Introduction
The Principles of Physical Activity: The Facts
The Facts about the FIT Formula
The Physical Activity Pyramid: The Facts
The Facts about Physical Activity Patterns
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab 4.1 Self-Assesment of the Physical Activity Pyramid
5 Learning Self-Planning Skills for Lifetime Physical Activity
Introduction
Clarifying Reasons for Participation: The Facts
Identifying Needs: The Facts
The Facts about Goal Setting
Selecting Personally Appropriate Activities: The Facts
The Facts about Keeping Records
Writing Your Plan: The Facts
Webshow Review
Suggested Readings
Lab 5.1 Physical Activity Attitudes Questionnaire
Section III The Physical Activity Pyramid
6 The Health Benefits of Physical Activity
Introduction
The Facts about Physical Activity, Fitness, and Disease Prevention/Treatment
The Facts about Physical Activity and Cardiovascular Diseases
The Facts about Physical Activity and the Healthy Heart
The Facts about Physical Activity and Atherosclerosis
Lipid Deposit Theory
Protective Protein Theory
Blood Coagulant (Fibrin and Platelet) Theory
The Facts about Physical Activity and Heart Attack
The Facts about Physical Activity and Other Cardiovascular Diseases
The Facts about Physical Activity and Other Hypokinetic Conditions
The Facts about Physical Activity and Physical Activity and Aging
The Facts about Health, Fitness, and Wellness Promotion
The Facts about Risk Factors
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab 6.1 Assessing Health Disease Risk Factors
7 Lifestyle Physical Activity
Introduction
The Facts about Lifestyle Activity
The Health Benefits of Lifestyle Physical Activity
How Much Lifestyle Physical Activity Is Enough?: The Facts
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab 7.1 Planning and Logging Your Lifestyle Physical Activity
8 Cardiovascular Fitness
Introduction
The Facts about Cardiovascular Fitness
The Facts about Cardiovascular Fitness and Health Benefits
Threshold and Target Zones for Improving Cardiovascular Fitness
Strategies for Action: The Facts
Percentage of Heart Rate Reserve
Percentage of Maximum Heart Rate
Webshow Review
Suggested Readings
Lab Resource Materials
Lab 8.1 Counting The Target Heart Rate
Lab 8.2 Evaluating Cardiovascular Fitness
Lab 8.3 Ratings of Perceived Exertion (RPE)
9 Active Aerobics, Sports, and Recreational Activities
Introduction
The Facts about the Physical Activity Pyramid: Level 2
The Facts about Active Aerobics
Aerobic Exercise Machines
Aerobic Interval Training
Bicycling and Spinning
Circuit Resistance Training (CRT)
Cooper's Aerobics
Continuous Calisthenics
Cross-Country Skiing
Dance and Step Aerobics
Fartlek (or Speed Play)
Hiking and Backpacking
Jogging/Running
Rope Jumping
Rowing and Canoeing
Skating
Swimming
Walking
Water Exercises
The Facts about Active Sports
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab 9.1 Jogging/Running
Lab 9.2 Planning and Logging Participation in Active Aerobics, Sports, and Recreation
10 Flexibility
The Facts about Flexibility
The Facts about the Health Benefits of Flexibility
The Facts about Stretching Methods
The Facts about How Much Strength Is Enough
The Facts about the Benefits of Stretching
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab Resource Materials
Lab 10.1 Evaluating Flexibility
Lab 10.2 Planning and Logging Stretching Exercises
11 Muscle Fitness
Introduction
The Basic Facts about Strength and Muscular Endurance
The Facts about the Health Benefits of Muscle Fitness
The Facts about Progressive Resistance Exercise
The Facts about How Much PRE Is Enough
The Facts about Using PRE Effectively
Is There Strength in a Bottle?: The Facts
The Facts about the Health Benefits of PRE
The Facts about PRE Methods
Strategies for Action: The Facts
Webshow Review
Suggested Readings
Lab Resource Materials
Lab 11.1 Evaluating Muscles Strength: One Repetition Maximum(1 RM) and Grip Strength
Lab 11.2 Evaluating Muscular Endurance
Lab 11.3 Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines
Lab 11.4 Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric Exercises
Section IV Physical Activity: Special Considerations
12 Safe Physical Activity and Exercises
Introduction
The Facts: Rationale
Individual Prescription
Mass Prescription
Some Guidelines for Avoiding Hazardous Exercises
Other Important Facts
Strategies for Action: The Facts
Suggested Readings
Lab 12.1 Safe Exercises
13 Body Mechanics: Posture and Care of the Back and Neck
Introduction
The Facts about Posture
The Facts about Backaches and Neck Aches
The Facts about Prevention and Intervention
The Facts about Exercises for Posture and Back/Neck Care
Strategies for Action: The Facts
Suggested Readings
Lab Resource Materials
Lab 13.1 The Healthy Back Test and Back/Neck Questionnaire
Lab 13.2 Evaluating Posture
Lab 13.3 Planning and Logging Exercises: Care of the Back and Neck
14 Performance Benefits of Physical Activity
Introduction
The Facts about Performance
The Facts about Training for High-Level Performance: Aerobic and Anaerobic
The Facts about Training for High-Level Performance: Muscle Fitness
The Facts about Training for High-Level Performance: Power
The Facts about Training for High-Level Performance: Flexibility
The Facts about Training for High-Level Performance: Skill-Related Fitness and Skill