Fitness and Wellness for Life

by William E. Prentice

• ISBN13: 9780071092609
• ISBN10: 0071092609
• Edition: 6th
• Format: Hardcover
• Copyright: 1998-07-01
• Publisher: MCG

Table of Contents

Getting Fit---What It's All About	1	(39)
Exercise Trends	2	(2)
What Is Physical Fitness?	4	(1)
Health-Related Versus Motor Skill-Related Components of Fitness	5	(1)
Health-Related Components of Fitness	6	(2)
Motor Skill-Related Components of Fitness	8	(2)
Benefits of Being Physically Fit	10	(2)
Importance of Fitness for College Students	12	(1)
Where Do You Begin?	13	(1)
What Is Your Motivation for Beginning a Fitness Program?	14	(1)
There Is No Shortcut to Fitness	15	(4)
Lab Activity 1-1: 6-Second Dash	19	(2)
Lab Activity 1-2: Vertical Power Jump Test	21	(2)
Lab Activity 1-3: SEMO Agility Test	23	(2)
Lab Activity 1-4: Static Balance Test (Stork Test)	25	(2)
Lab Activity 1-5: Nelson Choice-Response Movement Test	27	(2)
Lab Activity 1-6: Daily Fitness Schedule	29	(2)
Lab Activity 1-7: Importance of Physical Fitness	31	(2)
Lab Activity 1-8: Medical History Questionnaire	33	(2)
Lab Activity 1-9: Physical Activity Readiness Questionnaire (PAR-Q)	35	(2)
Summary Worksheet for Skill-Related Fitness Component Lab Activities	37	(2)
Choosing a Healthy Lifestyle	39	(32)
Wellness Model	40	(1)
Need for Wellness	41	(1)
Health Objectives for the Nation: Healthy People 2000	42	(1)
Hypokinetic Disease	43	(1)
Prevention of Cardiovascular Disease	43	(6)
Cancer	49	(1)
You Must Take Responsibility for Your Own Health	50	(2)
When Should You Seek Professional Help?	52	(5)
Lab Activity 2-1: Health Style: A Self-Test	57	(4)
Lab Activity 2-2: RISKO	61	(4)
Lab Activity 2-3: Measuring Blood Pressure	65	(2)
Lab Activity 2-4: Are You at Risk for Skin, Breast, or Cervical Cancer?	67	(2)
Lab Activity 2-5: Health Satisfaction Scale	69	(2)
Preventing Substance Abuse and Sexually Transmitted Diseases	71	(22)
Substance Abuse	72	(2)
Drug Abuse	74	(3)
Alcohol Abuse	77	(2)
Tobacco Use	79	(3)
Sexually Transmitted Diseases	82	(2)
HIV	84	(3)
Lab Activity 3-1: How Do You Use Alcoholic Beverages?	87	(2)
Lab Activity 3-2: Test Your Knowledge about Cigarette Smoking	89	(2)
Lab Activity 3-3: What Is Your Risk of Contracting a Sexually Transmitted Disease?	91	(2)
Getting Your Fitness Program Started	93	(18)
Basic Principles of a Fitness Program	94	(3)
Three Basic Elements of Every Training Program	97	(2)
Precautions for Beginning a Fitness Program	99	(1)
Special Considerations for Beginning an Exercise Program	100	(5)
Are You Ready to Begin?	105	(4)
Lab Activity 4-1: Planning for a Physical Activity Program	109	(2)
Developing Cardiorespiratory Fitness	111	(36)
Training Effects on the Cardiorespiratory System	112	(2)
Maximum Aerobic Fitness	114	(2)
Producing Energy for Exercise	116	(1)
Specific Training Techniques to Improve Cardiorespiratory Endurance	117	(5)
Advanced Training Methods	122	(1)
Evaluation of Cardiorespiratory Endurance	123	(2)
Lab Activity 5-1: Calculating Resting Heart Rate, Maximum Heart Rate, and Training Target Heart Rate	125	(2)
Lab Activity 5-2: 1.5-Mile Test	127	(2)
Lab Activity 5-3: Astrand-Rhyming Nomogram for Estimation of Physical Fitness	129	(6)
Lab Activity 5-4: Cooper's 12-Minute Walking/Running Test	135	(2)
Lab Activity 5-5: The Rockport Fitness Walking Test	137	(6)
Lab Activity 5-6: Measuring Vital Capacity	143	(2)
Summary Worksheet for Cardiorespiratory Endurance Lab Activities	145	(2)
Improving Muscular Strength and Endurance	147	(46)
Importance of Muscular Strength	148	(1)
Importance of Muscular Endurance	148	(1)
Anatomy and Physiology of Skeletal Muscle Contraction	148	(2)
Factors That Determine Levels of Muscular Strength and Endurance	150	(2)
Physiology of Strength Development	152	(1)
Techniques of Resistance Training	153	(7)
Gender and Strength Training	160	(1)
Use of Anabolic Steroids in Weight Training	161	(1)
Resistance Training Exercises	161	(14)
Assessing Muscular Strength and Endurance	175	(8)
Lab Activity 6-1: Push-Ups	183	(2)
Lab Activity 6-2: Bent-Knee Curl-Ups	185	(2)
Lab Activity 6-3: Muscular Endurance Test	187	(4)
Lab Activity 6-4: Strength Training Log	191	(1)
Summary Worksheet for Muscular Strength and Muscular Endurance Lab Activities	192	(1)
Stretching to Improve Flexibility	193	(26)
Why Is Good Flexibility Important?	194	(1)
Factors That Limit Flexibility	194	(1)
Active and Passive Range of Motion	195	(1)
Stretching Techniques	196	(2)
Neurophysiological Basis of Stretching	198	(2)
Stretching as Part of the Warm-Up	200	(1)
Relationship of Strength and Flexibility	200	(1)
Stretching Exercises	200	(6)
Assessing Flexibility	206	(3)
Lab Activity 7-1: Goniometric Measurement	209	(2)
Lab Activity 7-2: Trunk Flexion	211	(2)
Lab Activity 7-3: Trunk Extension	213	(2)
Lab Activity 7-4: Shoulder Lift Test	215	(1)
Summary Worksheet for Flexibility Lab Activities	216	(1)
Lab Activity 7-5: Checklist for an Individualized Stretching Program	217	(2)
Assessing Body Composition	219	(46)
Obesity	220	(2)
Body Composition	222	(2)
Energy Needs	224	(4)
Set Point Theory of Weight Control	228	(1)
Methods of Weight Loss	229	(4)
Methods for Gaining Weight	233	(4)
Eating Disorders	237	(6)
Lab Activity 8-1: Methods for Calculating Waist-to-Hip Ratio	243	(2)
Lab Activity 8-2: Calculating Percentage of Body Fat Using Skinfold Measurements	245	(4)
Lab Activity 8-3: Calculating Desired Body Weight	249	(2)
Lab Activity 8-4: Calculating Body Mass Index (Bmi)	251	(2)
Lab Activity 8-5: Calculating Caloric Intake	253	(2)
Lab Activity 8-6: Determining Your Basal Metabolic Rate (BMR)	255	(2)
Lab Activity 8-7: Calculating Caloric Expenditure	257	(2)
Worksheet for Estimating Caloric Balance	259	(2)
Lab Activity 8-8: Should You Consider a Weight-Loss Program?	261	(2)
Lab Activity 8-9: Monitoring Weekly Weight Loss/Gain	263	(2)
Eating Healthy	265	(40)
Nutrition Myths and Misinformation	266	(1)
Principles of Basic Nutrition	266	(1)
Energy Nutrients (Macronutrients)	267	(4)
Regulator Nutrients (Micronutrients)	271	(4)
Nutrient Requirements and Recommendations	275	(2)
Food Pyramid	277	(3)
Nutrition and Physical Activity	280	(8)
Assessment of Your Nutritional and Eating Habits	288	(3)
Lab Activity 9-1: Calculating Carbohydrate, Fat, and Protein Needs	291	(2)
Lab Activity 9-2: Assessing Your Nutritional Habits	293	(2)
Lab Activity 9-3: How Does Your Diet Rate?	295	(6)
Lab Activity 9-4: Seven-Day Diet Analysis	301	(2)
Lab Activity 9-5: Nutritional Knowledge Survey	303	(2)
Preventing Injury	305	(28)
Prevention of Injuries	306	(1)
Acute Versus Chronic Injuries	306	(1)
Acute Traumatic Injuries	307	(2)
Chronic Overuse Injuries	309	(1)
Managing Back Pain	310	(8)
Additional Injuries Commonly Associated With Physical Activity	318	(1)
Taking Care of Injuries	318	(4)
Long-Term Rehabilitation	322	(1)
Exercises to Be Avoided	322	(7)
Lab Activity 10-1: Fitness and Injury Record	329	(2)
Lab Activity 10-2: Postural Screening Test	331	(2)
Handling Stress	333	(22)
What Is Stress?	334	(1)
Types of Stressors	334	(1)
Psychological or Cognitive Response to Stress	334	(1)
Physiological Response to Stress	335	(2)
Warning Signs of Stress	337	(1)
Coping with Stress	338	(2)
Reducing Stress With Physical Activity	340	(3)
Stress Management	343	(1)
Relaxation Techniques	343	(6)
Lab Activity 11-1: College Schedule of Recent Experience	349	(2)
Lab Activity 11-2: Your Personal Stress Inventory	351	(2)
Lab Activity 11-3: Coping with Stress	353	(2)
Choosing Fitness Activities	355	(24)
Walking	356	(5)
Running	361	(2)
Swimming	363	(3)
Cycling	366	(1)
Rope Skipping	367	(1)
Aerobic Dance Exercise	368	(3)
In-Line Skating (Rollerblading)	371	(1)
Skill-Related Lifetime Fitness Activities	371	(4)
Lab Activity 12-1: Physical Activity Record	375	(4)
Buying Fitness Products	379
The Consumer in the Health and Fitness Market	380
Selecting Fitness Equipment	380
Selecting Appropriate Clothing and Shoes for Exercise	386
Joining a Health Club	388
Reading Fitness Magazines and Books	390
Bottom Line for the Consumer	390
Appendixes
A College Fitness and Wellness Resources	A-1
B Food Composition Table	B-1
Index	I-1