Get Fit - Stay Fit

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  • Edition: 6th
  • Format: Paperback
  • Copyright: 2011-09-01
  • Publisher: McGraw-Hill Humanities/Social Sciences/Languages

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This brief, user-friendly text is designed for students with little or no background in developing a personal fitness program. Topics covered in Get Fit, Stay Fitinclude principles of cardiorespiratory fitness, muscular strength and endurance, flexibility, limiting body fat, and nutrition. Key points have been emphasized to explain why certain aspects of physical fitness should be important to individuals, and how to become an informed consumer of physical fitness equipment and services.

Author Biography

Dr. William E. Prentice is Professor of Exercise and Sport Science and Coordinator of the Sports Medicine Program at the University of North Carolina at Chapel Hill. He is a Certified Member of the National Athletic Trainer's Association and has received the Sayers A. "Bud" Miller Distinguished Athletic Trainer Educator Award and the Most Distinguished Athletic Trainer Award from the NATA. In 2004 he was inducted into the NATA Hall of Fame. He teaches graduate courses in sports medicine and athletic training. Dr. Prentice is the author of nine best-selling texts in athletic training, sports medicine, and health-related fitness.

Table of Contents

Prefacep. viii
Getting Fit: Why Should You Care?p. 1
Why should you care about being physically active?p. 1
Exercise and physical activityp. 3
Healthy People 2020 Objectivesp. 3
What components of fitness are important to you?p. 7
Determining your reasons for wanting to be fitp. 12
Determining how frequently you engage in physical activityp. 12
How long will it take you to get fit?p. 12
Summaryp. 13
Importance of Physical Fitnessp. 17
Daily Fitness Schedulep. 19
Creating a Healthy Lifestylep. 21
Why should you be concerned about your lifestyle?p. 21
What is the effect of stress on a healthy lifestyle?p. 23
How can you prevent coronary artery disease?p. 30
What is cancer?p. 34
What lifestyle habits are deterrents to fitness?p. 36
Creating a healthy lifestyle: your personal responsibilityp. 43
Summaryp. 44
Your Personal Stress Inventoryp. 47
Health Style: A Self Testp. 51
Starting Your Own Fitness Programp. 57
The program should be fun and enjoyablep. 57
What are the basic principles of a fitness program?p. 58
Should you do a warm-up routine before you exercise?p. 61
What are the goals of your fitness program?p. 63
How should you exercise?p. 63
Where do you begin?p. 66
Precautions in beginning a fitness programp. 66
Ready to begin?p. 67
Summaryp. 67
Medical History Questionnairep. 69
Planning for a Physical Activity Programp. 71
Developing Cardiorespiratory Fitnessp. 73
Why is cardiorespiratory fitness important for you?p. 73
What is the difference between aerobic versus anaerobic activities?p. 74
How does exercise affect the function of the heart?p. 75
What determines how efficiently the body is using oxygen?p. 77
The FIT principlep. 78
What training techniques can be used to improve cardiorespiratory endurance?p. 79
Good aerobic activities for improving cardiorespiratory endurancep. 86
What is your level of cardiorespiratory endurance?p. 97
Summaryp. 97
Calculating Target Heart Ratep. 101
The Rockport Fitness Walking Testp. 103
Cooper's 12-Minute Walking/Running Testp. 111
Improving Muscular Strength, Endurance, and Powerp. 113
Why is muscular strength important for everyone?p. 113
How are strength and muscular endurance related?p. 114
Why is muscular power important in sport activities?p. 114
Types of skeletal muscle contractionp. 114
What factors influence how much strength you have?p. 115
What physiological changes occur to cause increased strength?p. 117
What are the techniques of resistance training?p. 118
Core stabilization trainingp. 119
Assessment of muscular strength and endurancep. 156
Summaryp. 156
Push-Upsp. 159
Bent-Knee Sit-Upsp. 161
Muscular Endurance Testp. 163
Increasing Flexibility Through Stretchingp. 167
Why is it important to have good flexibility?p. 167
What structures in the body can limit flexibility?p. 168
What are the different stretching techniques?p. 170
Is there a relationship between strength and flexibility?p. 173
Stretching exercisesp. 175
Alternative stretching techniquesp. 181
How do you know if you have good flexibility?p. 183
Summaryp. 185
Trunk Flexionp. 187
Trunk Extensionp. 189
Shoulder Lift Testp. 191
Eating lightp. 193
Why do you need to know about nutrition?p. 193
Basic principles of nutritionp. 194
Nutrient requirements and recommendationsp. 210
Dietary Guidelines for Americansp. 211
What is the role of nutrition in physical activity?p. 216
Food safetyp. 223
Summaryp. 223
Nutritional Knowledge Surveyp. 227
Assessing Your Nutritional Habitsp. 229
7-Day Diet Analysisp. 231
Limiting Your Body Fat Through Diet & Exercisep. 233
Why should you be concerned about body fat?p. 233
What is body composition?p. 238
How do you achieve caloric balance?p. 240
What can you do to lose body fat?p. 243
What if you want to increase lean body mass?p. 253
What is disordered eating?p. 254
Summaryp. 257
Calculating Body Mass Index (BMI)p. 259
Calculating Percent Body Fat Using Skinfold Measurementsp. 261
Determining Your Basal Metabolic Rate (BMR)p. 265
Calculating Energy Expenditurep. 269
Calculating Caloric Intakep. 273
Worksheet for Estimating Caloric Balancep. 275
Practicing Safe Fitnessp. 277
How can you prevent injuries?p. 277
What types of injuries might occur in an exercise program?p. 279
Treatment and management of injuriesp. 284
What exercises should be avoided?p. 284
What precautions should you take when exercising in hot or cold environments?p. 288
Physical activity during pregnancyp. 291
Summaryp. 293
Becoming a Wise Consumerp. 295
Are you a wise consumer of fitness products?p. 295
What to consider when buying fitness equipmentp. 296
How should you choose appropriate clothing and shoes for exercise?p. 303
What to look for in a health clubp. 305
What to look for in fitness magazines, books, DVDs, and Web sitesp. 307
The bottom line for the consumerp. 308
Summaryp. 308
Dietary Reference Intakes A
Credits C
Indexp. 1-1
Table of Contents provided by Ingram. All Rights Reserved.

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