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

by Fahey, Thomas D.

• ISBN13: 9780767416795
• ISBN10: 0767416791
• Edition: 1st
• Format: Paperback
• Copyright: 2000-09-01
• Publisher: MAYFIELD PUB CO

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	iii
Introduction to Wellness, Fitness, and Lifestyle Management	1	(18)
Wellness: The New Health Goal	2	(6)
The Dimensions of Wellness	2	(1)
New Opportunities, New Responsibilities	3	(1)
Behaviors That Contribute to Wellness	3	(3)
The Role of Other Factors in Wellness	6	(1)
National Wellness Goals	7	(1)
Reaching Wellness Through Lifestyle Management	8	(11)
Getting Serious About Your Health	9	(1)
What Does It Take to Change?	9	(1)
Choosing a Target Behavior	10	(1)
Developing a Behavior Change Plan	10	(2)
Putting Your Plan into Action	12	(1)
Staying with It	13	(1)
Getting Outside Help	14	(1)
Being Fit and Well for Life	14	(1)
Summary	15	(1)
For More Information	15	(1)
Selected Bibliography	16	(1)
Lifestyle Evaluation	17	(2)
Basic Principles of Physical Fitness	19	(20)
Physical Activity and Exercise for Health and Fitness	20	(3)
Physical Activity on a Continuum	20	(2)
How Much Physical Activity Is Enough?	22	(1)
Health-Related Components of Physical Fitness	23	(2)
Cardiorespiratory Endurance	23	(1)
Muscular Strength	24	(1)
Muscular Endurance	24	(1)
Flexibility	24	(1)
Body Composition	24	(1)
Principles of Physical Training: Adaptation to Stress	25	(2)
Specificity-Adapting to Type of Training	25	(1)
Progressive Overload-Adapting to Amount of Training	26	(1)
Reversibility-Adapting to a Reduction in Training	27	(1)
Individual Differences-Limits on Adaptability	27	(1)
Designing Your Own Exercise Program	27	(12)
Assessment	27	(1)
Setting Goals	27	(1)
Choosing Activities for a Balanced Program	27	(2)
Guidelines for Training	29	(2)
Common Questions Answered	31	(1)
Summary	32	(1)
For More Information	32	(2)
Selected Bibliography	34	(1)
Your Physical Activity Profile	35	(2)
Safety of Exercise Participation	37	(2)
Cardiorespiratory Endurance	39	(30)
Basic Physiology of Cardiorespiratory Endurance Exercise	40	(4)
The Cardiorespiratory System	40	(2)
Energy Production	42	(1)
Exercise and the Three Energy Systems	43	(1)
Benefits of Cardiorespiratory Endurance Exercise	44	(3)
Improved Cardiorespiratory Functioning	44	(1)
Improved Cellular Metabolism	45	(1)
Reduced Risk of Chronic Disease	46	(1)
Better Control of Body Fat	47	(1)
Improved Immune Function	47	(1)
Improved Psychological and Emotional Well-Being	47	(1)
Assessing Cardiorespiratory Witness	47	(4)
Four Assessment Tests	48	(1)
Monitoring Your Heart Rate	49	(1)
Interpreting Your Score	50	(1)
Developing a Cardiorespiratory Endurance Program	51	(2)
Setting Goals	51	(1)
Choosing Sports and Activities	51	(1)
Determining Frequency of Training	51	(1)
Determining Intensity of Training	51	(1)
Determining Duration of Training	52	(1)
Warming Up and Cooling Down	52	(1)
Maintaining Cardiorespiratory Fitness	53	(1)
Exercise Injuries	53	(16)
When to Call a Physician	53	(1)
Managing Minor Exercise Injuries	53	(1)
Preventing Injuries	54	(2)
Common Questions Answered	56	(1)
Summary	56	(2)
For More Information	58	(2)
Selected Bibliography	60	(1)
Assessing Your Current Level of Cardiorespiratory Endurance	61	(6)
Developing an Exercise Program for Cardiorespiratory Endurance	67	(2)
Muscular Strength and Endurance	69	(46)
Benefits of Muscular Strength and Endurance	70	(1)
Improved Performance of Physical Activities	70	(1)
Injury Prevention	70	(1)
Improved Body Composition and Metabolic Functioning	70	(1)
Enhanced Self-Image	70	(1)
Improved Muscle and Bone Health with Aging	70	(1)
Assessing Muscular Strength and Endurance	71	(1)
Fundamentals of Weight Training	72	(3)
Physiological Effects of Weight Training	72	(1)
Types of Weight Training Exercises	73	(2)
Creating a Successful Weight Training Program	75	(40)
Choosing Equipment: Weight Machines Versus Free Weights	75	(1)
Selecting Exercises	75	(1)
Resistance	76	(1)
Repetitions and Sets	76	(1)
The Warm-Up and Cool-Down	77	(1)
Frequency of Exercise	77	(1)
Making Progress	77	(1)
More Advanced Strength Training Programs	78	(1)
Weight Training Safety	78	(2)
A Caution About Supplements and Drugs	80	(5)
Weight Training Exercises	85	(15)
Common Questions Answered	100	(1)
Summary	100	(1)
For More Information	101	(1)
Selected Bibliography	101	(2)
Assessing Your Current Level of Muscular Strength	103	(4)
Assessing Your Current Level of Muscular Endurance	107	(4)
Designing and Monitoring a Weight Training Program	111	(2)
Getting to Know Your Fitness Facility	113	(2)
Flexibility	115	(30)
Benefits of Flexibility and Stretching Exercises	116	(1)
Joint Health	116	(1)
Low-Back Pain and Injuries	116	(1)
Additional Potential Benefits	116	(1)
Flexibility and Lifetime Wellness	117	(1)
What Determines Flexibility?	117	(1)
Joint Structure	117	(1)
Muscle Elasticity and Length	117	(1)
Nervous System Activity	118	(1)
Assessing Flexibility	118	(1)
Creating a Successful Program to Develop Flexibility	118	(7)
Types of Stretching Techniques	118	(1)
Passive and Active Stretching	119	(1)
Intensity and Duration	120	(1)
Frequency	120	(1)
Exercises to Improve Flexibility	120	(5)
Preventing and Managing Low Back Pain	125	(20)
Function and Structure of the Spine	125	(2)
Causes of Back Pain	127	(1)
Preventing Low-Back Pain	127	(5)
Common Questions Answered	132	(1)
Summary	133	(1)
For More Information	133	(2)
Selected Bibliography	135	(2)
Assessing Your Current Level of Flexibility	137	(6)
Creating a Personalized Program for Developing Flexibility	143	(2)
Body Composition	145	(20)
What is Body Composition, and Why is it Important?	146	(4)
Health	147	(3)
Performance of Physical Activities	150	(1)
Self-Image	150	(1)
Wellness for Life	150	(1)
Assessing Body Composition	150	(4)
Body Mass Index	151	(1)
Skinfold Measurements	152	(1)
Other Methods of Measuring Body Composition	153	(1)
Assessing Body Fat Distribution	153	(1)
Determining Recommended Body Weight	154	(11)
Common Questions Answered	154	(1)
Summary	155	(1)
For More Information	156	(1)
Selected Bibliography	156	(1)
Assessing Body Composition	157	(6)
Determining Desirable Body Weight	163	(2)
Putting Together a Complete Fitness Program	165	(26)
Developing a Personal Fitness Plan	166	(6)
Set Goals	166	(1)
Select Activities	166	(4)
Set a Target Intensity, Duration, and Frequency for Each Activity	170	(1)
Set Up a System of Mini-Goals and Rewards	171	(1)
Include Lifestyle Physical Activity in Your Program	171	(1)
Develop Tools for Monitoring Your Progress	171	(1)
Make a Commitment	172	(1)
Putting Your Plan Into Action	172	(2)
Exercise Guidelines for People With Special Health Concerns	174	(5)
Arthritis	175	(1)
Asthma	175	(1)
Diabetes	176	(1)
Heart Disease and Hypertension	176	(1)
Obesity	176	(1)
Osteoporosis	176	(1)
Pregnancy	176	(1)
Exercise for Older Adults	177	(1)
Exercise for Children and Adolescents	177	(1)
Common Questions Answered	177	(1)
Summary	178	(1)
For More Information	178	(1)
Selected Bibliography	178	(1)
Sample Programs for Popular Activities	179	(12)
Walking/Jogging/Running Sample Program	180	(3)
Bicycling Sample Program	183	(2)
Swimming Sample Program	185	(1)
In-Line Skating Sample Program	186	(3)
A Personal Fitness Program Plan and Contract	189	(2)
Nutrition	191	(50)
Nutritional Requirements: Components of a Healthy Diet	192	(13)
Proteins-The Basis of Body Structure	192	(2)
Fats-Essential in Small Amounts	194	(4)
Carbohydrates-An Ideal Source of Energy	198	(1)
Dietary Fiber-A Closer Look	199	(1)
Vitamins-Organic Micronutrients	200	(2)
Minerals-Inorganic Micronutrients	202	(1)
Water-A Vital Component	202	(1)
Other Substances in Food	203	(2)
Nutritional Guidelines: Planning Your Diet	205	(10)
Recommended Dietary Allowances (RDAs) and Dietary Reference Intakes (DRIs)	205	(1)
The Food Guide Pyramid	206	(4)
Dietary Guidelines for Americans	210	(2)
The Vegetarian Alternative	212	(1)
Dietary Challenges for Special Population Groups	213	(2)
Nutritional Planning: Making Informed Choices About Food	215	(5)
Food Labels-A Closer Look	215	(2)
Dietary Supplement Labels-New Requirements	217	(1)
Food Additives-Benefits and Risks	217	(1)
Foodborne Illness-An Increasing Threat	217	(3)
Irradiated Foods-A Technique of Biotechnology	220	(1)
Organic Foods-Stricter Standards for a Booming Industry	220	(1)
A Personal Plan: Applying Nutritional Principles	220	(8)
Assessing and Changing Your Diet	223	(1)
Staying Committed to a Healthy Diet	223	(1)
Common Questions Answered	223	(2)
Summary	225	(1)
For More Information	225	(1)
Selected Bibliography	226	(2)
Nutrition Resources	228	(13)
Your Daily Diet Versus the Food Guide Pyramid	231	(4)
Dietary Analysis	235	(4)
Informed Food Choices	239	(2)
Weight Management	241	(28)
Health Implications of Overweight and Obesity	242	(1)
Factors that Contribute to a Weight Problem	242	(3)
Genetic Factors Versus Environmental Factors	243	(1)
Metabolism and Energy Balance	243	(1)
Other Explanations for Overweight	244	(1)
Weight Management and Lifestyle	245	(4)
Diet and Eating Habits	245	(3)
Physical Activity and Exercise	248	(1)
Thoughts and Emotions	248	(1)
Coping Strategies	249	(1)
Strategies for Losing Weight	249	(3)
Do-It-Yourself Approaches	249	(2)
Getting Help	251	(1)
Hazards and Rewards in the Search for the ``Perfect'' Body	252	(1)
Eating Disorders	252	(3)
Anorexia Nervosa	252	(1)
Bulimia Nervosa	253	(1)
Binge-Eating Disorder	253	(1)
Treating Eating Disorders	254	(1)
Creating an Individual Weight Management Plan	255	(14)
Assess Your Motivation and Commitment	256	(1)
Set Reasonable Goals	256	(1)
Assess Your Current Energy Balance	256	(1)
Increase Your Level of Physical Activity	256	(1)
Make Changes in Your Diet and Eating Habits	257	(1)
Put Your Plan into Action	257	(1)
Common Questions Answered	258	(1)
Summary	259	(1)
For More Information	259	(1)
Selected Bibliography	260	(1)
Calculating Daily Energy Balance	261	(4)
Identifying Weight-Loss Goals and Ways to Meet Them	265	(2)
Assessing Body Image and Testing for Eating Disorders	267	(2)
Stress	269	(22)
What Is Stress?	270	(3)
Physical Responses to Stressors	270	(2)
Emotional and Behavioral Responses to Stressors	272	(1)
The Stress Experience as a Whole	273	(1)
Stress and Disease	273	(1)
The General Adaptation Syndrome	273	(1)
Psychoneuroimmunology	274	(1)
Links Between Stress and Specific Conditions	274	(1)
Common Sources of Stress	274	(2)
Major Life Changes	274	(1)
Daily Hassles	275	(1)
College Stressors	275	(1)
Job-Related Stressors	275	(1)
Interpersonal and Social Stressors	276	(1)
Other Stressors	276	(1)
Managing Stress	276	(8)
Social Support	277	(1)
Communication	277	(1)
Exercise	278	(1)
Nutrition	278	(1)
Time Management	278	(2)
Cognitive Techniques	280	(1)
Relaxation Techniques	280	(3)
Other Techniques	283	(1)
Getting Help	284	(7)
Common Questions Answered	284	(1)
Summary	285	(1)
For More Information	285	(1)
Selected Bibliography	285	(2)
Identifying Your Stressors	287	(2)
Stress-Management Techniques	289	(2)
Cardiovascular Health	291	(18)
Risk Factors for Cardiovascular Disease	292	(6)
Major Risk Factors That Can Be Changed	292	(3)
Contributing Risk Factors That Can Be Changed	295	(1)
Major Risk Factors That Can't Be Changed	296	(1)
Possible Risk Factors Currently Being Studied	297	(1)
Major Forms of Cardiovascular Disease	298	(4)
Hypertension	298	(1)
Atherosclerosis	299	(1)
Heart Disease and Heart Attacks	299	(1)
Stroke	300	(1)
Congestive Heart Failure	301	(1)
Protecting Yourself Against Cardiovascular Disease	302	(7)
Eat Heart-Healthy	302	(1)
Exercise Regularly	303	(1)
Avoid Tobacco	303	(1)
Know and Manage Your Blood Pressure	303	(1)
Know and Manage Your Cholesterol Levels	303	(1)
Develop Ways to Handle Stress and Anger	303	(1)
Know Your Risk Factors	304	(1)
Common Questions Answered	304	(1)
Summary	305	(1)
For More Information	306	(1)
Selected Bibliography	306	(1)
Cardiovascular Health	307	(2)
Cancer	309	(20)
What Is Cancer?	310	(1)
Benign Versus Malignant Tumors	310	(1)
How Cancer Spreads: Metastasis	310	(1)
Common Cancers	310	(8)
Lung Cancer	310	(1)
Colon and Rectal Cancer	311	(1)
Breast Cancer	312	(2)
Prostate Cancer	314	(1)
Cancers of the Female Reproductive Tract	315	(1)
Skin Cancer	315	(1)
Oral Cancer	316	(1)
Testicular Cancer	316	(1)
Other Cancers	317	(1)
The Causes of Cancer	318	(5)
The Role of DNA	318	(2)
Dietary Factors	320	(2)
Inactivity and Obesity	322	(1)
Carcinogens in the Environment	322	(1)
Microorganisms	322	(1)
Preventing Cancer	323	(6)
Common Questions Answered	324	(1)
Summary	325	(1)
For More Information	325	(1)
Selected Bibliography	325	(2)
Risk Factors for Cancer	327	(2)
Substance Use and Abuse	329	(26)
Addictive Behavior	330	(1)
What Is Addiction?	330	(1)
The Development of Addiction	331	(1)
Examples of Addictive Behaviors	331	(1)
Psychoactive Drugs	331	(5)
Drug Use, Abuse, and Dependence	332	(2)
Who Uses (and Abuses) Drugs?	334	(1)
Treatment for Drug Abuse	334	(1)
Preventing Drug Abuse	335	(1)
The Role of Drugs in Your Life	335	(1)
Alcohol	336	(5)
Chemistry and Metabolism	336	(1)
Immediate Effects of Alcohol	336	(2)
Effects of Chronic Use of Alcohol	338	(1)
Alcohol Abuse	338	(1)
Binge Drinking	339	(1)
Alcoholism	340	(1)
Drinking and Responsibility	341	(1)
Tobacco	341	(14)
Nicotine Addiction	341	(1)
Health Hazards of Cigarette Smoking	342	(1)
Other Forms of Tobacco Use	343	(1)
Environmental Tobacco Smoke	344	(1)
Smoking and Pregnancy	345	(1)
Action Against Tobacco	345	(1)
Giving Up Tobacco	346	(1)
Common Questions Answered	347	(1)
Summary	348	(1)
For More Information	349	(1)
Selected Bibliography	350	(1)
Is Alcohol a Problem in Your Life?	351	(2)
For Smokers Only: Why Do You Smoke?	353	(2)
Sexually Transmitted Diseases	355	(20)
The Major STDs	356	(11)
HIV Infection and AIDS	356	(5)
Chlamydia	361	(2)
Gonorrhea	363	(1)
Pelvic Inflammatory Disease	364	(1)
Genital Warts	364	(1)
Genital Herpes	365	(1)
Hepatitis B	366	(1)
Syphilis	367	(1)
Other STDs	367	(1)
What You Can Do	368	(7)
Education	368	(1)
Diagnosis and Treatment	368	(1)
Prevention	368	(1)
Common Questions Answered	369	(1)
Summary	370	(1)
For More Information	371	(1)
Selected Bibliography	371	(2)
Behaviors and Attitudes Related to STDs	373	(2)
Wellness for Life	375
Developing Successful Interpersonal Relationships	376	(5)
Forming Relationships	376	(2)
Communication	378	(1)
Marriage	379	(1)
Successful Relationships, Successful Families	380	(1)
Meeting the Challenges of Aging	381	(1)
What Happens as You Age?	381	(1)
Life-Enhancing Measures	381	(1)
Using the Health Care System Intelligently	382	(3)
Managing Medical Problems	383	(1)
Getting the Most Out of Medical Care	384	(1)
Environmental Health	385	(2)
Population Growth	386	(1)
Pollution	387	(1)
What Can You Do?	387	(1)
Fit and Well for Life	387
Summary	388	(1)
For More Information	389	(1)
Selected Bibliography	390	(1)
Wellness Profile	391
Appendix A Injury Prevention and Personal Safety	1	(1)
Appendix d Nutritional Content of Common Foods	1	(1)
Appendix C Nutritional Content of Popular Items from Fast-Food Restaurants	1	(1)
Appendix D Monitoring Your Progress	1	(1)
Behavior Change Workbook	1	(1)
Index	1