Fit and Well : Core Concepts and Labs in Physical Fitness and Wellness

by Fahey, Thomas D.; Insel, Paul M.; Roth, Walton T.

• ISBN13: 9780767429504
• ISBN10: 0767429508
• Edition: 5th
• Format: Paperback
• Copyright: 2002-06-01
• Publisher: McGraw-Hill College

Summary

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness can help you incorporate fitness and wellness into your daily life. It provides accurate, up-to-date coverage of the components of health-related fitness, as well as indepth discussion of other key wellness topics. Book jacket.

Table of Contents

Preface	p. iii
Introduction to Wellness, Fitness, and Lifestyle Management	p. 1
Wellness: The New Health Goal	p. 2
Reaching Wellness Through Lifestyle Management	p. 7
Tips for Today	p. 18
Summary	p. 18
For Further Exploration	p. 18
Selected Bibliography	p. 20
Basic Principles of Physical Fitness	p. 25
Physical Activity and Exercise for Health and Fitness	p. 26
Health-Related Components of Physical Fitness	p. 29
Principles of Physical Training: Adaptation to Stress	p. 32
Designing Your Own Exercise Program	p. 34
Tips for Today	p. 39
Summary	p. 39
For Further Exploration	p. 40
Selected Bibliography	p. 42
Cardiorespiratory Endurance	p. 47
Basic Physiology of Cardiorespiratory Endurance Exercise	p. 48
Benefits of Cardiorespiratory Endurance Exercise	p. 53
Assessing Cardiorespiratory Fitness	p. 56
Developing A Cardiorespiratory Endurance Program	p. 59
Exercise Injuries	p. 64
Tips for Today	p. 66
Summary	p. 67
For Further Exploration	p. 68
Selected Bibliography	p. 69
Muscular Strength and Endurance	p. 79
Benefits of Muscular Strength and Endurance	p. 80
Assessing Muscular Strength and Endurance	p. 81
Fundamentals of Weight Training	p. 82
Creating A Successful Weight Training Program	p. 86
Tips for Today	p. 109
Summary	p. 109
For Further Exploration	p. 111
Selected Bibliography	p. 111
Flexibility and Low-Back Health	p. 123
Benefits of Flexibility and Stretching Exercises	p. 124
What Determines Flexibility?	p. 125
Assessing Flexibility	p. 126
Creating A Successful Program to Develop Flexibility	p. 126
Preventing and Managing Low-Back Pain	p. 133
Tips for Today	p. 141
Summary	p. 141
For Further Exploration	p. 142
Selected Bibliography	p. 144
Body Composition	p. 155
What Is Body Composition, and Why Is It Important?	p. 156
Assessing Body Composition	p. 158
Setting Body Composition Goals	p. 163
Making Changes in Body Composition	p. 164
Tips for Today	p. 164
Summary	p. 164
For Further Exploration	p. 166
Selected Bibliography	p. 166
Putting Together a Complete Fitness Program	p. 175
Developing a Personal Fitness Plan	p. 176
Putting Your Plan Into Action	p. 182
Maintaining Your Program: Fit for Life	p. 183
Exercise Guidelines for People with Special Health Concerns	p. 184
Exercise Guidelines for Life Stages	p. 187
Tips for Today	p. 188
Summary	p. 189
For Further Exploration	p. 189
Selected Bibliography	p. 189
Sample Programs for Popular Activities	p. 190
Nutrition	p. 203
Nutritional Requirements: Components of a Healthy Diet	p. 204
Nutritional Guidelines: Planning Your Diet	p. 218
Nutritional Planning: Making Informed Choices About Food	p. 229
A Personal Plan: Applying Nutritional Principles	p. 234
Tips for Today	p. 236
Summary	p. 236
For Further Exploration	p. 239
Selected Bibliography	p. 240
Nutrition Resources	p. 242
Weight Management	p. 253
Health Implications of Overweight and Obesity	p. 254
Factors Contributing to Excess Body Fat	p. 255
Adopting a Healthy Lifestyle for Successful Weight Management	p. 257
Approaches to Overcoming a Weight Problem	p. 261
Body Image	p. 266
Eating Disorders	p. 268
Creating an Individual Weight-Management Plan	p. 270
Tips for Today	p. 272
Summary	p. 272
For Further Exploration	p. 273
Selected Bibliography	p. 274
Stress	p. 283
What Is Stress?	p. 284
Stress and Wellness	p. 287
Common Sources of Stress	p. 289
Managing Stress	p. 291
Getting Help	p. 298
Tips for Today	p. 300
Summary	p. 300
For Further Exploration	p. 301
Selected Bibliography	p. 302
Cardiovascular Health	p. 307
Risk Factors for Cardiovascular Disease	p. 308
Major Forms of Cardiovascular Disease	p. 313
Protecting Yourself Against Cardiovascular Disease	p. 319
Tips for Today	p. 321
Summary	p. 321
For Further Exploration	p. 323
Selected Bibliography	p. 324
Cancer	p. 327
What Is Cancer?	p. 328
Common Cancers	p. 329
The Causes of Cancer	p. 336
Preventing Cancer	p. 339
Tips for Today	p. 340
Summary	p. 342
For Further Exploration	p. 343
Selected Bibliography	p. 344
Substance Use and Abuse	p. 347
Addictive Behavior	p. 348
Psychoactive Drugs	p. 350
Alcohol	p. 354
Tobacco	p. 358
Tips for Today	p. 365
Summary	p. 365
For Further Exploration	p. 366
Selected Bibliography	p. 367
Sexually Transmitted Diseases	p. 373
The Major Stds	p. 374
Other Stds	p. 386
What You Can Do	p. 387
Tips for Today	p. 388
Summary	p. 388
For Further Exploration	p. 389
Selected Bibliography	p. 390
Wellness for Life	p. 393
Developing Successful Interpersonal Relationships	p. 394
Meeting the Challenges of Aging	p. 399
Using the Health Care System Intelligently	p. 400
Environmental Health	p. 403
Fit and Well for Life	p. 405
Tips for Today	p. 407
Summary	p. 406
For Further Exploration	p. 407
Selected Bibliography	p. 408
Injury Prevention and Personal Safety	p. 1
Nutritional Content of Common Foods	p. 1
Nutritional Content of Popular Items from Fast-Food Restaurants	p. 1
Monitoring Your Progress	p. 1
Behavior Change Workbook	p. 1
Index	p. 1
Boxes
Take Charge
Critical Consumer
Wellness Connection
Dimensions of Diversity
In Focus
Behavior Change Workbook Activities
Developing a Plan for Behavior Change and Completing a Contract
Overcoming Obstacles to Behavior Change
Laboratory Activities
Your Wellness Profile	p. 21
Lifestyle Evaluation	p. 23
Your Physical Activity Profile	p. 43
Safety of Exercise Participation	p. 45
Assessing Your Current Level of Cardiorespiratory Endurance	p. 71
Developing an Exercise Program for Cardiorespiratory Endurance	p. 77
Assessing Your Current Level of Muscular Strength	p. 113
Assessing Your Current Level of Muscular Endurance	p. 117
Designing and Monitoring a Strength Training Program	p. 121
Assessing Your Current Level of Flexibility	p. 145
Creating a Personalized Program for Developing Flexibility	p. 151
Assessing Low-Back Muscular Endurance and Posture	p. 153
Assessing Body Composition	p. 167
Determining a Target Body Weight	p. 173
A Personal Fitness Program Plan and Contract	p. 199
Getting to Know Your Fitness Facility	p. 201
Your Daily Diet Versus the Food Guide Pyramid	p. 245
Dietary Analysis	p. 249
Informed Food Choices	p. 251
Calculating Daily Energy Balance	p. 275
Identifying Weight-Loss Goals and Ways to Meet Them	p. 279
Checking for Body Image Problems and Eating Disorders	p. 281
Identifying Your Stress Level and Key Stressors	p. 303
Stress-Management Techniques	p. 305
Cardiovascular Health	p. 325
Cancer Prevention	p. 345
Is Alcohol a Problem in Your Life?	p. 369
For Smokers Only: Why Do You Smoke?	p. 371
Behaviors and Attitudes Related to STDs	p. 391
Looking to the Future	p. 409
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