Concepts of Physical Fitness : Active Lifestyles for Wellness

by Corbin, Charles B.; Welk, Gregory J.; Corbin, William R.; Welk, Karen A.

• ISBN13: 9780073523576
• ISBN10: 0073523577
• Edition: 14th
• Format: Paperback
• Copyright: 2006-12-06
• Publisher: McGraw-Hill Humanities/Social Sciences/Languages

Summary

Finding an approach to fitness and wellness that's right for you is the first step in building a healthy lifestyle. This new edition of Concepts of Physical Fitness will help you develop self-management skills to use in taking charge of your health. All the information you need to know-about exercise, nutrition, cardiovascular fitness, stress, and more-is organized around brief concepts that highlight what's most important. The lab activities, a key part of your learning experience, make it easy to apply these concepts to your daily life.

Table of Contents

Lifestyle for Health, Wellness, and Fitness	p. 1
Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction	p. 1
National Health Goals	p. 2
Health and Wellness	p. 2
Physical Fitness	p. 6
A Model for Achieving and Maintaining Lifelong Health, Wellness, and Fitness	p. 9
Factors Influencing Health, Wellness, and Fitness	p. 9
Healthy Lifestyles	p. 12
The HELP Philosophy	p. 13
Strategies for Action	p. 14
Lab Resource Materials: The Healthy Lifestyle Questionnaire	p. 17
Wellness Self-Perceptions	p. 19
Self-Management and Self-Planning Skills for Health Behavior Change	p. 21
Making Lifestyle Changes	p. 22
Factors That Promote Lifestyle Change	p. 23
Self-Management Skills	p. 27
Self-Planning for Healthy Lifestyles	p. 27
Strategies for Action	p. 32
Lab Resource Materials	p. 36
The Stage of Change Questionnaire	p. 37
The Self-Management Skills Questionnaire	p. 39
An Introduction to Physical Activity	p. 43
Preparing for Physical Activity	p. 43
Factors to Consider Prior to Physical Activity	p. 44
Factors to Consider during Daily Physical Activity	p. 46
Physical Activity in the Heat and Cold	p. 48
Physical Activity in Other Environments	p. 51
Soreness and Injury	p. 52
Attitudes about Physical Activity	p. 52
Strategies for Action	p. 55
Readiness for Physical Activity	p. 57
The Warm-Up and Cool-Down	p. 59
Physical Activity Attitude Questionnaire	p. 61
The Health Benefits of Physical Activity	p. 63
Physical Activity and Hypokinetic Diseases	p. 64
Physical Activity and Cardiovascular Diseases	p. 65
Physical Activity and the Healthy Heart	p. 65
Physical Activity and Atherosclerosis	p. 66
Physical Activity and Heart Attack	p. 68
Physical Activity and Other Cardiovascular Diseases	p. 69
Physical Activity and Other Hypokinetic Conditions	p. 71
Physical Activity and Aging	p. 74
Physical Activity, Health, and Wellness	p. 75
Strategies for Action	p. 78
Assessing Heart Disease Risk Factors	p. 81
How Much Physical Activity Is Enough?	p. 83
The Principles of Physical Activity	p. 84
The FIT Formula	p. 86
The Physical Activity Pyramid	p. 87
Understanding Physical Activity Guidelines	p. 89
Physical Activity Patterns	p. 90
Physical Fitness Standards	p. 91
Strategies for Action	p. 92
Self-Assessment of Physical Activity	p. 93
Estimating Your Fitness	p. 95
The Physical Activity Pyramid	p. 97
Lifestyle Physical Activity: Being Active in Diverse Environments	p. 97
Adopting an Active Lifestyle	p. 98
The Health Benefits of Lifestyle Physical Activity	p. 99
How Much Lifestyle Physical Activity Is Enough?	p. 101
Lifestyle Activity and the Environment	p. 104
Strategies for Action	p. 105
Planning and Self-Monitoring (Logging) Your Lifestyle Physical Activity	p. 107
Evaluating Physical Activity Environments	p. 109
Cardiovascular Fitness	p. 111
Cardiovascular Fitness	p. 112
Cardiovascular Fitness and Health Benefits	p. 115
Threshold and Target Zones for Improving Cardiovascular Fitness	p. 116
Strategies for Action	p. 123
Lab Resource Materials: Evaluating Cardiovascular Fitness	p. 125
Counting Target Heart Rate and Ratings of Perceived Exertion	p. 129
Evaluating Cardiovascular Fitness	p. 131
Active Aerobics, Sports, and Recreational Activities	p. 133
Physical Activity Pyramid: Level 2	p. 134
Active Aerobic Activities	p. 136
Active Recreation Activities	p. 140
Active Sport Activities	p. 140
Strategies for Action	p. 143
The Physical Activity Adherence Questionnaire	p. 145
Planning and Logging Participation in Active Aerobics, Sports, and Recreation	p. 147
Flexibility	p. 149
Flexibility Fundamentals	p. 150
Factors Influencing Flexibility	p. 151
Health Benefits of Flexibility and Stretching	p. 152
Stretching Methods	p. 154
How Much Stretch Is Enough?	p. 156
Flexibility-Based Activities and Training Aids	p. 158
Guidelines for Safe and Effective Stretching Exercise	p. 159
Strategies for Action	p. 159
Lab Resource Materials: Flexibility Tests	p. 167
Evaluating Flexibility	p. 169
Planning and Logging Stretching Exercises	p. 171
Muscle Fitness and Resistance Exercise	p. 173
Factors Influencing Strength and Muscular Endurance	p. 174
Health Benefits of Muscle Fitness and Resistance Exercise	p. 176
Types of PRE	p. 177
Resistance Training Equipment	p. 179
Progressive Resistance Exercise: How Much Is Enough?	p. 180
Training Principles for PRE	p. 183
Is There Strength in a Bottle?	p. 184
Guidelines for Safe and Effective Resistance Training	p. 187
Strategies for Action	p. 189
Lab Resource Materials: Muscle Fitness Tests	p. 201
Evaluating Muscle Strength: 1RM and Grip Strength	p. 205
Evaluating Muscular Endurance	p. 207
Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines	p. 209
Planning and Logging Muscle Fitness Exercises: Calisthenics or Core Exercises	p. 211
Physical Activity: Special Considerations	p. 313
Body Mechanics: Posture, Questionable Exercises, and Care of the Back and Neck	p. 213
Anatomy and Function of the Spine	p. 214
Good Posture is Important for Neck and Back Health	p. 215
Good Body Mechanics Is Important for Neck	p. and
Back Health	p. 217
Causes and Consequences of Back and Neck Pain	p. 219
Guidelines for Safe Physical Activity	p. 222
Prevention of and Rehabilitation from Back and Neck Problems	p. 223
Strategies for Action	p. 226
Lab Resource Materials: Healthy Back Tests	p. 243
The Healthy Back Tests and Back/Neck Questionnaire	p. 245
Evaluating Posture	p. 247
Planning and Logging Exercises: Care of the Back and Neck	p. 249
Performance Benefits of Physical Activity	p. 251
High-Level Performance and Training Characteristics	p. 252
Training for Endurance and Speed	p. 254
Training for Strength and Muscular Endurance	p. 256
Training for Power	p. 257
Training for Balance and Flexibility	p. 258
Training for High-Level Performance: Skill-Related Fitness and Skill	p. 259
Guidelines for High-Performance Training	p. 261
Performance Trends and Ergogenic Aids	p. 262
Strategies for Action	p. 264
Lab Resource Materials: Skill-Related Physical Fitness	p. 267
Evaluating Skill-Related Physical Fitness	p. 271
Identifying Symptoms of Overtraining	p. 273
Nutrition and Body Composition	p. 275
Body Composition	p. 275
Understanding and interpreting Body Composition Measures	p. 276
Methods Used to Assess Body Composition	p. 278
Health Risks Associated with Overfatness	p. 280
Health Risks Associated with Excessively Low Body Fatness	p. 282
The Origin of Fatness	p. 283
The Relationship between Physical Activity and Body Composition	p. 285
Strategies for Action	p. 287
Lab Resource Materials: Evaluating Body Fat	p. 291
Evaluating Body Composition: Skinfold Measures	p. 299
Evaluating Body Composition: Height, Weight, and Circumference Measures	p. 303
Determining Your Daily Energy Expenditure	p. 305
Nutrition	p. 309
Guidelines for Healthy Eating	p. 310
Dietary Recommendations for Carbohydrates	p. 314
Dietary Recommendations for Fat	p. 315
Dietary Recommendations for Proteins	p. 317
Dietary Recommendations for Vitamins	p. 318
Dietary Recommendations for Minerals	p. 321
Dietary Recommendations for Water and Other Fluids	p. 321
Sound Eating Practices	p. 322
Nutrition and Physical Performance	p. 323
Strategies for Action	p. 325
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. 335
Guidelines for Gaining Muscle Mass	p. 340
Strategies for Action	p. 341
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. 352
Strategies for Action	p. 355
Evaluating Your Stress Level	p. 357
Evaluating Your Hardiness and Locus of Control	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. 366
Emotion-Focused Coping Strategies	p. 368
Appraisal-Focused Coping Strategies (Cognitive Restructuring)	p. 369
Problem-Focused Coping Strategies	p. 370
Social Support and Stress Management	p. 372
Strategies for Action	p. 373
Time Management	p. 375
Evaluating Coping Strategies	p. 377
Relaxation Exercises	p. 379
Evaluating Levels of Social Support	p. 381
Making Informed Choices	p. 383
Evaluating Fitness and Wellness Products: Becoming an Informed Consumer	p. 383
Quacks and Quackery	p. 384
Physical Activity and Exercise Equipment	p. 385
Health and Fitness Clubs	p. 388
Body Composition	p. 388
Nutrition	p. 389
Other Consumer Information	p. 392
Books, Magazines, and Articles	p. 392
The Internet	p. 393
Strategies for Action	p. 393
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
Strategies for Action	p. 401
Assessing Factors That Influence Health, Wellness, and Fitness	p. 407
Planning for Improved-Health, Wellness, and Fitness	p. 409
Planning Your Personal Physical Activity Program	p. 411
Appendixes
Metric Conversion Charts	p. A-1
Calorie, Fat, Saturated Fat, Cholesterol, and Sodium Content of Selected Fast-Food Items	p. A-4
Calorie Guide to Common Foods	p. A-5
Calories of Protein, Carbohydrates, and Fats in Foods	p. A-7
Canada's Food Guide to Healthy Eating	p. A-9
Selected References	p. R-1
Credits	p. C-1
Index	p. I-1
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