Fit to Be Well

by Thygerson, Alton L.; Larsen, Karl L.

• ISBN13: 9780763742201
• ISBN10: 0763742201
• Edition: 1st
• Format: Paperback
• Copyright: 2006-01-04
• Publisher: Jones & Bartlett Learning

Table of Contents

Preface	xvii
Introduction	xix
Changing to a Healthy Lifestyle	xxii
Focus on Lifestyle	1	(1)
Changing Behavior	1	(3)
Weighing Pros and Cons	4	(1)
Temptation	4	(1)
Stage 1: Precontemplation	4	(1)
Difficulty Living a Healthy Lifestyle	4	(1)
Stage 2: Contemplation	4	(2)
What Helps Change a Lifestyle?	5	(1)
Locus of Control	5	(1)
Stage 3: Preparation	6	(3)
Self-Monitoring	6	(1)
Analysis	7	(1)
Goal Setting	7	(1)
The Plan	8	(1)
The Contract	9	(1)
Stage 4: Action	9	(3)
Social Impact	10	(1)
Stress	10	(1)
Postponement	11	(1)
Justification	11	(1)
Denying Responsibility	12	(1)
Stage 5: Maintenance	12	(1)
Issues to Face in Maintenance	13	(1)
Conclusion	13	(3)
Knowledge Check	12	(2)
Modern Modifications	14	(1)
Critical Thinking	15	(1)
Going Above and Beyond	15	(1)
Preparing for Physical Activity and Exercise	16	(16)
Recent Trends of Inactivity and Health-Related Concerns	17	(1)
The Dangers of Inactivity	17	(1)
Components of Physical Fitness	17	(1)
Physical Activity	17	(1)
Exercise	17	(1)
Who Is Active?	18	(1)
Benefits of Physical Activity	19	(1)
Before Starting	20	(1)
Check Your Health Status	20	(1)
Gather the Basics	20	(1)
Components of Physical Fitness and the Physical Activity Pyramid	21	(1)
Cumulative Moderate Activity	22	(1)
The Warm-up	23	(1)
The Cool-down	23	(1)
The Principles of a Successful Workout	23	(1)
Stay Motivated	24	(1)
For Exercise Drop-outs: How to Get Started Again	25	(1)
Stay Safe	25	(1)
Be the Best and Expect the Best	26	(6)
Knowledge Check	28	(1)
Modern Modifications	29	(1)
Critical Thinking	29	(1)
Going Above and Beyond	30	(2)
Improving Cardiorespiratory Endurance	32	(20)
The Doorway to Cardiorespiratory Activity	33	(1)
Basic Physiology	33	(1)
Cardiovascular Processes	34	(1)
Benefits of Cardiorespiratory Endurance Exercise	35	(2)
Short-Term Benefits	35	(1)
Long-Term Benefits	35	(2)
Assessing Cardiorespiratory Fitness/Endurance	37	(1)
Maximal Oxygen Uptake	37	(1)
Submaximal Tests	37	(1)
Designing a Cardiorespiratory Endurance Exercise Program	37	(11)
Warm-up	37	(1)
Cool-down	38	(1)
FITT Guidelines	38	(1)
Frequency	38	(1)
Intensity	38	(4)
The Correlation Between Frequency and Intensity	42	(1)
Time or Duration of Exercise	42	(1)
Type of Aerobic Activities	42	(4)
Progression	46	(2)
Conclusion	48	(4)
Knowledge Check	48	(1)
Modern Modifications	49	(1)
Critical Thinking	49	(1)
Going Above and Beyond	50	(2)
Increasing Flexibility	52	(16)
What Are the Benefits of Flexibility?	53	(1)
What Determines Flexibility?	53	(1)
Factors That Influence Flexibility	53	(1)
Assessing Flexibility	53	(2)
Precautions	54	(1)
Sit-and-Reach Test	54	(1)
Shoulder Flexibility Test	55	(1)
Other Flexibility Tests	55	(1)
Maintain Your Flexibility	55	(2)
Informal Stretching	56	(1)
Stretching as Part of the Exercise Routine	56	(1)
Types of Stretching	57	(4)
Static Stretching	57	(1)
Ballistic Stretching	57	(3)
Proprioceptive Neuromuscular Facilitation	60	(1)
Back Fitness	61	(1)
Preventing Low-Back Pain	61	(1)
Exercises for the Lower Back	61	(1)
What Is Poor Body Posture?	62	(1)
Why Have Good Posture?	63	(1)
Signs of Poor Posture	63	(1)
Ways to Improve Your Posture	63	(5)
Knowledge Check	64	(1)
Modern Modifications	65	(1)
Critical Thinking	65	(1)
Going Above and Beyond	66	(2)
Increasing Muscular Strength and Endurance	68	(20)
Muscular Endurance	69	(1)
Muscular Strength	69	(1)
What Are the Benefits of Muscular Strength and Endurance?	69	(1)
How Does Weight Training Change Body Composition and Metabolism?	69	(1)
Gender Differences for Weight Training	69	(1)
What Are the Different Types of Muscle Fiber?	70	(1)
Assessing Your Muscular Strength and Endurance	70	(1)
Modes of Exercise	70	(2)
Isometric (Static) Exercises	70	(1)
Isotonic Exercises	71	(1)
Isokinetic Exercises	72	(1)
Plyometric Exercises	72	(1)
Getting Started with Weight Training	72	(1)
Warm Up	72	(1)
During Training	72	(1)
Cool Down	72	(1)
Where Should You Exercise?	73	(1)
At a Health Club/Gym: Advantages	73	(1)
At Home: Advantages	73	(1)
Fundamentals of Weight Training	73	(1)
Training Frequency	73	(1)
Intensity	73	(1)
Progressive Overloading	73	(1)
Creating a Successful Training Program	74	(9)
Exercise Guidelines	75	(1)
Selecting Types of Exercise	75	(1)
Exercise Sequence	75	(1)
Weight-Machine Training Safety	75	(1)
Weight Machines: Circuit Training	76	(1)
Using Free Weights (Barbells, Dumbbells)	76	(2)
Training with Weights	78	(3)
Training without Weights	81	(2)
Cautions About Supplements and Drugs	83	(5)
Drugs with Undesirable Side Effects	84	(1)
Knowledge Check	84	(2)
Modern Modifications	86	(1)
Critical Thinking	87	(1)
Going Above and Beyond	87	(1)
Choosing a Nutritious Diet	88	(36)
What Is a Healthy Diet?	89	(12)
Proteins	89	(1)
Lipids (Fats, Oils)	90	(1)
Carbohydrates	91	(3)
USDA Recommendations	94	(1)
Fiber	94	(1)
Vitamins	95	(3)
Minerals	98	(1)
Water	98	(2)
Free Radicals and Antioxidants	100	(1)
Put Your Diet into Action	101	(9)
Comparison to Dietary Reference Intakes	101	(1)
Comparison to Dietary Guidelines for Americans	101	(3)
MyPyramid	104	(2)
Fast Food	106	(1)
Vegetarian Diets	107	(1)
Mediterranean Diet	107	(1)
Other Ethnic Diets	108	(1)
Challenges for Special Populations	109	(1)
Smart Food Choices	110	(4)
Looking at Labels	110	(2)
Irradiated Foods	112	(1)
Genetically Modified Foods	113	(1)
Organic Foods	114	(1)
Assessing and Changing Your Diet	114	(10)
Stay on the Healthy Path	114	(1)
Benefits of Food	114	(1)
Physical Performance	115	(1)
Nutritional Quackery	115	(1)
Knowledge Check	116	(1)
Modern Modifications	117	(1)
Critical Thinking	117	(1)
Going Above and Beyond	118	(2)
Time Out 1: Energy Production	120	(2)
Time Out 2: Fad Diets	122	(2)
Maintaining a Healthy Body Composition and Body Weight	124	(28)
What Is Body Composition?	125	(1)
Essential Body Fat	125	(1)
Storage Fat	125	(1)
What Causes Weight Gain?	125	(1)
Early Theories of Weight Gain	125	(1)
Fat Cell Theory	126	(1)
Set Point Theory	126	(1)
Glandular Disorder Theory	126	(1)
Current Theories of Weight Gain	126	(3)
Genetics	126	(1)
Diseases and Drugs	127	(1)
Calorie Consumption	127	(1)
Calories Used	128	(1)
Socioeconomic, Age, and Gender Factors	129	(1)
Psychological Factors	129	(1)
Determining Recommended Body Composition	129	(1)
Assessing Body Composition Using Weight	130	(2)
Height-Weight Tables	130	(1)
Body Mass Index	130	(2)
Assessing Body Fatness	132	(2)
Skinfold Measurements	132	(1)
Bioelectrical Impedance Analysis	132	(1)
Hydrostatic (Underwater) Weighing	133	(1)
Densitometry (Air Displacement)	134	(1)
Body Fat Distribution	134	(1)
Calculate Your Waist-to-Hip Ratio	134	(1)
Measure Your Waist Circumference	135	(1)
Importance of Regular Assessment of Body Composition	135	(1)
Health Risks of Overweight and Obesity	136	(1)
Obesity	136	(1)
Health Risks of Too Much Body Fat	136	(3)
Premature Death	137	(1)
Heart Disease	137	(1)
Diabetes	137	(1)
Cancer	137	(1)
Breathing Problems	137	(1)
Arthritis	138	(1)
Additional Health Consequences	138	(1)
Pregnancy and Childbirth	138	(1)
Children and Adolescents	138	(1)
Weight Management	139	(5)
Where to Begin?	140	(1)
Exercise	140	(1)
Eat Fewer Calories	141	(1)
Cut Back on Sugars (Carbohydrates)	141	(1)
Eat Lean Protein	141	(1)
Eat Fruits and Vegetables	142	(1)
Eat High-Fiber Grains and Legumes	142	(1)
Include Small Amounts of Healthful Fats	142	(1)
Other Strategies	142	(1)
Weight-Loss Options to Avoid	142	(1)
Medical Help	143	(1)
Prescription Drugs	143	(1)
Surgery	143	(1)
Health Risks of Too Little Body Mass	144	(1)
Underweight	144	(1)
Causes of Underweight	144	(1)
How to Gain Weight	144	(1)
Eating Disorders	144	(8)
Anorexia Nervosa	145	(1)
Bulimia and Binge Eating	146	(1)
Treating Eating Disorders	146	(2)
Knowledge Check	148	(1)
Modern Modifications	149	(1)
Critical Thinking	149	(1)
Going Above and Beyond	150	(2)
Managing Stress	152	(18)
What Is Stress?	153	(1)
Stress and College	153	(1)
Sources of Stress in Daily College Life	153	(1)
How Does Your Body Respond to Stress?	154	(1)
How Does Your Nervous System React to Stress?	154	(1)
How Does Your Endocrine System React to Stress?	155	(1)
Personality Types and Stress	155	(1)
Ineffective Responses to Stress	156	(1)
Behavioral Responses	156	(1)
Mental Responses	156	(1)
Emotional Responses	156	(1)
Stress and Disease	156	(2)
General Adaptation Syndrome	156	(1)
Psychoneuroimmunology	157	(1)
Sources of Stress	158	(1)
Key Strategies for Coping with Stress Effectively	159	(3)
Time Management	160	(1)
Healthy Diet	160	(1)
Exercise	160	(1)
Sleep	160	(1)
Social Support	161	(1)
Healthy Thought Patterns	161	(1)
Communication: Managing Anger	161	(1)
Defense Mechanisms	162	(1)
Additional Ways to Manage Stress	162	(8)
Music	162	(1)
Time-outs	162	(1)
Relaxation Exercises	163	(2)
Massage	165	(1)
Pets	165	(1)
Sense of Humor	165	(1)
Hobbies	166	(1)
Prayer	167
Knowledge Check	166	(2)
Modern Modifications	168	(1)
Critical Thinking	168	(1)
Going Above and Beyond	168	(2)
Cardiovascular Disease	170	(14)
Risk Factors for Cardiovascular Disease	171	(4)
What Are the Benefits of Knowing?	171	(1)
What Can Be Individually Influenced?	171	(4)
What Can't Be Changed?	175	(1)
Current Studies	175	(1)
Major Forms of Cardiovascular Disease	176	(2)
Atherosclerosis	176	(1)
Angina Pectoris	176	(1)
Heart Attack	177	(1)
Stroke	177	(1)
How to Prevent It?	178	(6)
Knowledge Check	180	(1)
Modern Modifications	181	(1)
Critical Thinking	181	(1)
Going Above and Beyond	182	(2)
Preventing Cancer	184	(14)
Defining Cancer	185	(1)
Susceptibility to Cancer	186	(1)
Common Cancers	186	(5)
Lung Cancer	186	(1)
Breast Cancer	187	(1)
Testicular Cancer	188	(1)
Skin Cancer	189	(1)
Prostate Cancer	190	(1)
Dietary Factors, Inactivity, and Obesity	191	(1)
Protecting Yourself	192	(6)
Knowledge Check	192	(2)
Modern Modifications	194	(1)
Critical Thinking	195	(1)
Going Above and Beyond	195	(1)
Time Out 3: Environmental Health	196	(2)
Avoiding Addictive Behaviors	198	(18)
Addictive Behavior	199	(3)
Relationship Addiction	201	(1)
Drug Addiction	201	(1)
Drug Effects on the Body	202	(1)
Drug Categories	202	(4)
Central Nervous System (CNS) Depressants	202	(1)
Opioids (Narcotics)	203	(1)
Cannabis	203	(2)
Central Nervous System Stimulants	205	(1)
Hallucinogens	205	(1)
Inhalants	206	(1)
Alcohol	206	(4)
The Current View	206	(1)
The Intoxication Process	207	(2)
The Problems	209	(1)
Tobacco	210	(6)
Knowledge Check	212	(2)
Modern Modifications	214	(1)
Critical Thinking	214	(1)
Going Above and Beyond	215	(1)
Preventing Sexually Transmitted Infections	216	(16)
Primary Sexually Transmitted Infections	217	(1)
HIV and AIDS	218	(2)
Chlamydia	220	(1)
Gonorrhea	221	(1)
Pelvic Inflammatory Disease	222	(1)
Genital Warts	222	(1)
Genital Herpes	222	(2)
Hepatitis B	224	(1)
Syphilis	224	(1)
Prevention of Sexually Transmitted Infections	225	(7)
Knowledge Check	226	(1)
Modern Modifications	227	(1)
Going Above and Beyond	227	(3)
Time Out 4: Relationships	230	(2)
Responsible Decision Making	232	(15)
Childhood to Old Age	233	(1)
College Students	233	(1)
After College	234	(1)
Steps in Decision Making	234	(1)
How to Choose a Fitness Facility	235	(2)
Precautions When Using Hydrotherapy Equipment	236	(1)
Purchasing Exercise Equipment	237	(1)
Exercise Myths or Misconceptions	237	(1)
Evaluating the Quality of Internet Information Sources	238	(1)
Identifying Fitness Misinformation and Quackery	239	(1)
Choosing Supplements	240	(7)
Knowledge Check	240	(2)
Modern Modifications	242	(1)
Critical Thinking	242	(1)
Going Above and Beyond	243	(1)
Time Out 5: Health Procedure Timeline	244	(3)
Appendix A Dietary Guidelines for Americans 2005	247	(6)
Appendix B Nutrition and Health for Canadians	253	(10)
Appendix C Injury Care and Prevention	263	(17)
Appendix D Knowledge Check Answers	280	(1)
Glossary	281	(10)
Index	291	(18)
Photo Credits	309