Concepts of Physical Fitness : Active Lifestyles for Wellness

by Corbin, Charles B.

• ISBN13: 9780072461916
• ISBN10: 0072461918
• Edition: 11th
• Format: Hardcover
• Copyright: 2002-03-01
• Publisher: McGraw Hill

Summary

The Concepts books have been helping readers build fitness habits into their lives for over thirty years! Concepts of Physical Fitness: Active Lifestyles for Wellness gives you the tools and information to live a healthier life. By organizing the material into brief concepts, it's easy to find and focus on what is most important. Book jacket.

Table of Contents

Preface	p. x
Acknowledgments	p. xvi
What's in This for You?	p. xviii
Lifestyles for Health, Wellness, and Fitness	p. 1
Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction	p. 1
National Health Goals	p. 2
Introduction	p. 2
Health and Wellness	p. 2
Physical Fitness	p. 6
Healthy Lifestyles	p. 10
The HELP Philosophy	p. 11
Strategies for Action	p. 12
Web Resources	p. 13
Suggested Readings	p. 13
In the News	p. 14
Lab Resource Materials: The Healthy Lifestyle Questionnaire	p. 15
Wellness Self-Perceptions	p. 17
Fitness Stunts and Fitness Estimates	p. 19
Using Self-Management Skills to Adhere to Healthy Lifestyle Behaviors	p. 21
Making Lifestyle Changes	p. 22
Factors That Promote Lifestyle Change	p. 23
Self-Management Skills	p. 25
Strategies for Action	p. 28
Web Resources	p. 29
Suggested Readings	p. 30
In the News	p. 30
The Physical Activity Adherence Questionnaire	p. 31
The Self-Management Skills Questionnaire	p. 33
An Introduction to Physical Activity	p. 35
Preparing for Physical Activity	p. 35
Factors to Consider before Beginning Physical Activity	p. 36
Factors to Consider during Daily Physical Activity	p. 38
Physical Activity in the Heat	p. 40
Physical Activity in Other Environments	p. 41
Soreness and Injury	p. 43
Web Resources	p. 44
Suggested Readings	p. 44
In the News	p. 44
Readiness for Physical Activity	p. 45
The Warm-Up and Cool-Down	p. 47
The Health Benefits of Physical Activity	p. 49
Physical Activity and Hypokinetic Diseases	p. 50
Physical Activity and Cardiovascular Diseases	p. 51
Physical Activity and the Healthy Heart	p. 52
Physical Activity and Atherosclerosis	p. 52
Physical Activity and Heart Attack	p. 54
Physical Activity and Other Cardiovascular Diseases	p. 55
Physical Activity and Other Hypokinetic Conditions	p. 56
Physical Activity and Aging	p. 59
Health, Wellness, and Fitness Promotion	p. 60
Hypokinetic Disease Risk Factors	p. 62
Strategies for Action	p. 63
Web Resources	p. 63
Suggested Readings	p. 63
In the News	p. 64
Assessing Heart Disease Risk Factors	p. 65
How Much Physical Activity Is Enough?	p. 67
The Principles of Physical Activity	p. 68
The FIT Formula	p. 69
The Physical Activity Pyramid	p. 70
Physical Activity Patterns	p. 74
Strategies for Action	p. 75
Web Resources	p. 76
Suggested Readings	p. 76
In the News	p. 76
Self-Assessment of Physical Activity	p. 77
The Physical Activity Pyramid	p. 79
Learning Self-Planning Skills for Lifetime Physical Activity	p. 79
Clarifying Reasons	p. 80
Identifying Needs	p. 81
Setting Personal Goals	p. 84
Selecting Activities	p. 86
Writing Your Plan	p. 86
Evaluating Progress	p. 86
Strategies for Action	p. 87
Web Resources	p. 87
Suggested Readings	p. 87
In the News	p. 88
Physical Activity Attitude Questionnaire	p. 89
Lifestyle Physical Activity	p. 91
Adopting an Active Lifestyle	p. 92
The Health Benefits of Lifestyle Physical Activity	p. 95
How Much Lifestyle Physical Activity Is Enough?	p. 96
Strategies for Action	p. 99
Web Resources	p. 99
Suggested Readings	p. 99
In the News	p. 100
Planning and Self-Monitoring (Logging) Your Lifestyle Physical Activity	p. 101
Cardiovascular Fitness	p. 103
Cardiovascular Fitness	p. 104
Cardiovascular Fitness and Health Benefits	p. 107
Threshold and Target Zones for Improving Cardiovascular Fitness	p. 109
Percent of Heart Rate Reserve (HRR) Method	p. 112
Percent of Maximal Heart Rate Method	p. 112
Strategies for Action	p. 114
Web Resources	p. 115
Suggested Readings	p. 115
In the News	p. 116
Lab Resource Materials: Evaluating Cardiovascular Fitness	p. 117
Counting Target Heart Rate and Ratings of Perceived Exertion	p. 121
Evaluating Cardiovascular Fitness	p. 123
Active Aerobics, Sports, and Recreational Activities	p. 125
Physical Activity Pyramid: Level 2	p. 126
Active Aerobic Activities	p. 128
Interval Training	p. 128
Aerobic Exercise Machines	p. 129
Bicycling	p. 129
Cross-Country Skiing	p. 129
Dance and Step Aerobics	p. 130
Inline Skating	p. 130
Jogging/Running	p. 130
Martial Arts Exercise	p. 131
Spinning	p. 131
Swimming	p. 132
Water Exercise	p. 132
Walking	p. 132
Crosstraining and Calisthenics	p. 132
Circuit Resistance Training (CRT)	p. 132
Continuous Calisthenics	p. 132
Rope Jumping	p. 133
Active Recreation Activities	p. 133
Dance	p. 133
Fartlek	p. 133
Hiking and Backpacking	p. 133
Skiing	p. 133
Rowing, Canoeing, and Kayaking	p. 133
Active Sport Activities	p. 134
Strategies for Action	p. 135
Web Resources	p. 136
Suggested Readings	p. 136
In the News	p. 136
Jogging/Running	p. 137
Planning and Logging Participation in Active Aerobics, Sports, and Recreation	p. 139
Flexibility	p. 143
Factors Influencing Flexibility	p. 145
Health Benefits of Flexibility and Stretching	p. 146
Stretching Methods	p. 147
How Much Stretch Is Enough	p. 149
Guidelines for Safe and Effective Stretching	p. 151
Strategies for Action	p. 152
Web Resources	p. 153
Suggested Readings	p. 153
In the News	p. 153
Lab Resource Materials: Flexibility Tests	p. 159
Evaluating Flexibility	p. 161
Planning and Logging Stretching Exercises	p. 163
Muscle Fitness	p. 165
Factors Influencing Strength and Muscular Endurance	p. 166
Health Benefits of Muscle Fitness and Resistance Exercise	p. 168
Types of Progressive Resistance Exercise	p. 169
Resistance Training Equipment	p. 171
Progressive Resistance Exercise: How Much PRE Is Enough?	p. 172
Training Principles for PRE	p. 175
Is There Strength in a Bottle?	p. 177
Guidelines for Safe and Effective Resistance Training	p. 180
Strategies for Action	p. 182
Web Resources	p. 182
Suggested Readings	p. 183
In the News	p. 184
Lab Resource Materials: Muscle Fitness Tests	p. 195
Evaluating Muscle Strength: 1 RM and Grip Strength	p. 199
Evaluating Muscular Endurance	p. 201
Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines	p. 203
Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric Exercises	p. 205
Physical Activity: Special Considerations	p. 207
Safe Physical Activity and Exercises	p. 207
Principles of Safe Physical Activity	p. 208
Decreasing Risks from Hazardous Activities and Exercises	p. 209
Strategies for Action	p. 212
Web Resources	p. 212
Suggested Readings	p. 212
In the News	p. 212
Safe Exercises	p. 221
Body Mechanics: Posture and Care of the Back and Neck	p. 223
Facts about Backs	p. 224
Elements and Benefits of Good Posture	p. 224
Causes and Effects of Poor Posture	p. 226
Back and Neck Pain	p. 227
Importance of Good Body Mechanics	p. 228
Exercises for Posture and Back/Neck Care	p. 230
Strategies for Action	p. 231
Web Resources	p. 232
Suggested Readings	p. 232
In the News	p. 232
Lab Resource Materials: Healthy Back Tests	p. 241
The Healthy Back Tests and Back/Neck Questionnaire	p. 243
Evaluating Posture	p. 245
Planning and Logging Exercises: Care of the Back and Neck	p. 247
Performance Benefits of Physical Activity	p. 249
High-Level Performance and Training Characteristics	p. 250
Training for Endurance and Speed	p. 251
Training for Strength and Muscular Endurance	p. 254
Training for Power	p. 255
Training for Flexibility	p. 256
Training for High-Level Performance: Skill-Related Fitness and Skill	p. 257
Guidelines for High-Performance Training	p. 259
Ergogenic Aids	p. 261
Strategies for Action	p. 263
Web Resources	p. 263
Suggested Readings	p. 263
In the News	p. 264
Lab Resource Materials: Skill-Related Physical Fitness	p. 265
Evaluating Skill-Related Physical Fitness	p. 269
Identifying Symptoms of Overtraining	p. 271
Nutrition and Body Composition	p. 273
Body Composition	p. 273
Understanding and Interpreting Body Composition Measures	p. 274
Methods Used to Assess Body Composition	p. 276
Health Risks Associated with Overfatness	p. 278
Health Risks Associated with Excessively Low Body Fatness	p. 280
The Origin of Fatness	p. 281
The Relationship among Diet, Physical Activity, and Fatness	p. 283
Strategies for Action	p. 286
Web Resources	p. 287
Suggested Readings	p. 287
In the News	p. 288
Lab Resource Materials: Evaluating Body Fat	p. 289
Evaluating Body Composition: Skinfold Measures	p. 297
Evaluating Body Composition: Height, Weight, and Circumference Measures	p. 301
Determining Your Daily Energy Expenditure	p. 303
Nutrition	p. 307
Guidelines for Healthy Eating	p. 308
Dietary Recommendations for Carbohydrates	p. 313
Dietary Recommendations for Fat	p. 314
Dietary Recommendations for Proteins	p. 316
Dietary Recommendations for Vitamins	p. 317
Dietary Recommendations for Minerals	p. 319
Dietary Recommendations for Water and Other Fluids	p. 320
Sound Eating Practices	p. 321
Nutrition and Physical Performance	p. 323
Strategies for Action	p. 324
Web Resources	p. 324
Suggested Readings	p. 325
In the News	p. 326
Nutrition Analysis	p. 327
Selecting Nutritious Foods	p. 331
Managing Diet and Activity for Healthy Body Fatness	p. 333
Factors Influencing Weight and Fat Control	p. 334
Guidelines for Losing Body Fat	p. 336
Guidelines for Gaining Muscle Mass	p. 340
Strategies for Action	p. 341
Web Resources	p. 342
Suggested Readings	p. 342
In the News	p. 342
Selecting Strategies for Managing Eating	p. 343
Evaluating Fast-Food Options	p. 345
Stress Management	p. 347
Stress and Health	p. 347
Sources of Stress	p. 348
Reactions to Stress	p. 350
Stress Responses and Health	p. 353
Strategies for Action	p. 354
Web Resources	p. 354
Suggested Readings	p. 354
In the News	p. 354
Evaluating Your Stress Level	p. 355
Evaluating Your Hardiness	p. 357
Evaluating Neuromuscular Tension	p. 359
Stress Management, Relaxation, and Time Management	p. 361
Physical Activity and Stress Management	p. 362
Stress, Sleep, and Recreation	p. 363
Time Management	p. 364
Coping with Stress	p. 365
Emotion-Focused Coping Strategies	p. 366
Appraisal-Focused Coping Strategies (Cognitive Restructuring)	p. 369
Problem-Focused Coping Strategies	p. 369
Social Support and Stress Management	p. 371
Strategies for Action	p. 372
Web Resources	p. 372
Suggested Readings	p. 372
In the News	p. 373
Relaxing Tense Muscles	p. 375
Evaluating Levels of Social Support and Locus of Control	p. 377
Time Management	p. 379
Evaluating Coping Strategies	p. 381
Making Informed Choices	p. 383
Recognizing Quackery: Becoming an Informed Consumer	p. 383
Becoming an Informed Consumer	p. 384
Passive Exercise, Passive Devices, and Baths	p. 385
Quacks	p. 388
Equipment	p. 389
Health Clubs	p. 389
Dietary Supplements	p. 390
Fitness Books, Magazines, and Articles	p. 391
Health Information on the Internet	p. 391
Strategies for Action	p. 393
Web Resources	p. 393
Suggested Readings	p. 393
In the News	p. 394
Practicing Consumer Skills: Evaluating Products	p. 395
Evaluating a Health/Wellness or Fitness Club	p. 397
Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change	p. 399
A Model for Achieving and Maintaining Lifelong Health, Wellness, and Fitness	p. 400
Factors Influencing Health, Wellness, and Fitness	p. 400
Strategies for Action	p. 404
Web Resources	p. 407
Suggested Readings	p. 407
In the News	p. 408
Assessing Factors That Influence Health, Wellness, and Fitness	p. 409
Planning for Improved Health, Wellness, and Fitness	p. 411
Planning Your Personal Physical Activity Program	p. 413
Appendices
Metric Conversion Chart	p. 1
Metric Conversions of Selected Charts and Tables	p. 2
Calorie Guide to Common Foods	p. 4
Calories of Protein, Carbohydrates, and Fats in Foods	p. 6
Calorie, Fat, Saturated Fat, Cholesterol, and Sodium Content of Selected Fast-Food Items	p. 8
Canada's Food Guide to Healthy Eating	p. 9
References	p. 1
Credits
Index
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