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9780071092609

Fitness and Wellness for Life

by
  • ISBN13:

    9780071092609

  • ISBN10:

    0071092609

  • Edition: 6th
  • Format: Hardcover
  • Copyright: 1998-07-01
  • Publisher: MCG
  • View Upgraded Edition

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Supplemental Materials

What is included with this book?

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

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