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Lifetime Physical Fitness And Wellness: A Personalized Program

ISBN: 9780495012023 | 0495012025
Edition: 9th
Format: Paperback
Publisher: Brooks Cole
Pub. Date: 2/22/2006

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SummaryTable of Contents
LIFETIME PHYSICAL FITNESS AND WELLNESS was the first book in the field to cover both fitness and wellness in the same text. Now in its Ninth Edition, this proven text -- with its uniquely strong emphasis on using behavior modification techniques to achieve healthy lifestyle habits -- has been praised across the country for its ability to help students realize their highest potentials for health, fitness, and well-being. Each chapter guides students in developing a personalized fitness and wellness program by allowing them to chart and update th... MORE
Physical Fitness and Wellness
1(28)
Life Expectancy Versus Healthy Life Expectancy
2(1)
Leading Health Problems in the U... MORE
3(1)
Lifestyle as a Health Problem
4(4)
Physical Activity Versus Exercise
5(1)
Surgeon General's Report on Physical Activity and Health
6(1)
Importance of Increased Physical Activity
6(1)
Monitoring Daily Physical Activity
6(2)
Wellness
8(5)
The Seven Dimensions of Wellness
11(1)
Physical Wellness
11(1)
Emotional Wellness
11(1)
Mental Wellness
12(1)
Social Wellness
12(1)
Environmental Wellness
12(1)
Occupational Wellness
12(1)
Spiritual Wellness
13(1)
Wellness, Fitness, and Longevity
13(7)
Physical Fitness
15(1)
Fitness Standards: Health Versus Physical Fitness
16(2)
Which Program Is Best
18(1)
Benefits of a Comprehensive Wellness Program
18(2)
The Wellness Challenge of the 21st Century
20(1)
National Health Objectives for the Year 2010
20(1)
Wellness Education: Using this Book
21(4)
A Personalized Approach
22(1)
Exercise Safety
22(3)
Web Interactive
25(1)
Assess Your Knowledge
26(3)
Behavior Modification
29(28)
Living in a Toxic Health and Fitness Environment
30(1)
Environmental Influences on Physical Activity
30(3)
Environmental Influence on Diet and Nutrition
33(4)
Barriers to Change
37(1)
Motivation and Locus of Control
38(2)
Changing Behavior
40(4)
Behavior Change Theories
40(4)
The Process of Change
44(3)
Consciousness-Raising
44(1)
Social Liberation
44(1)
Self-Analysis
44(1)
Emotional Arousal
45(1)
Positive Outlook
45(1)
Commitment
45(1)
Behavior Analysis
45(1)
Goals
45(1)
Self-Reevaluation
45(1)
Countering
46(1)
Monitoring
46(1)
Environment Control
46(1)
Helping Relationships
46(1)
Rewards
47(1)
Techniques of Change
47(2)
Goal Setting and Evaluation
49(6)
SMART Goals
49(1)
Goal Evaluation
50(5)
Web Interactive
55(1)
Assess Your Knowledge
56(1)
Nutrition for Wellness
57(48)
Nutrients
58(10)
Carbohydrates
58(4)
Fats (Lipids)
62(2)
Proteins
64(1)
Vitamins
65(1)
Minerals
66(1)
Water
67(1)
Balancing the Diet
68(6)
Nutrition Standards
69(2)
Nutrient Analysis
71(3)
Achieving a Balanced Diet
74(12)
Vegetarianism
76(7)
Nutrient Concerns
83(1)
Diets from Other Cultures
84(2)
Nutrient Supplementation
86(6)
Antioxidants
86(4)
Benefits of Foods
90(1)
Functional Foods
90(1)
Genetically Modified Crops
91(1)
Energy Substrates for Physical Activity
92(1)
Energy (ATP) Production
92(1)
Nutrition for Athletes
93(2)
Carbohydrate Loading
93(1)
Creatine Supplementation
94(1)
Amino Acid Supplements
95(1)
Bone Health and Osteoporosis
95(3)
Hormone Replacement Therapy
98(1)
Iron Deficiency
98(1)
2005 Dietary Guidelines for Americans
99(2)
Proper Nutrition: A Lifetime Prescription for Healthy Living
101(2)
Web Interactive
103(1)
Assess Your Knowledge
104(1)
Body Composition
105(16)
Essential and Storage Fat
106(1)
Techniques to Assess Body Composition
106(8)
Dual Energy X-Ray Absorptiometry (DEXA)
107(1)
Hydrostatic Weighing
108(1)
Air Displacement
108(1)
Skinfold Thickness
109(3)
Girth Measurements
112(1)
Bioelectrical Impedance
112(1)
Body Mass Index
112(2)
Waist Circumference
114(1)
Determining Recommended Body Weight
114(5)
Importance of Regular Body Composition Assessment
116(3)
Web Interactive
119(1)
Assess Your Knowledge
120(1)
Weight Management
121(38)
Overweight Versus Obesity
124(1)
Tolerable Weight
124(1)
The Weight Loss Dilemma
125(3)
Diet Crazes
125(1)
Low-Carb Diets
126(2)
Combo Diets
128(1)
Eating Disorders
128(3)
Anorexia Nervosa
129(1)
Bulimia Nervosa
130(1)
Binge-Eating Disorder
130(1)
Treatment
131(1)
The Physiology of Weight Loss
131(3)
Energy-Balancing Equation
131(1)
Setpoint Theory
132(2)
Diet and Metabolism
134(1)
Exercise: The Key to Weight Management
134(5)
Low-Intensity Versus High-Intensity Exercise for Weight Loss
137(1)
Healthy Weight Gain
138(1)
Strength Training, Diet, and Muscle Mass
138(1)
Weight-Loss Myths
138(1)
Losing Weight the Sound and Sensible Way
139(8)
Monitoring Your Diet with Daily Food Logs
144(2)
Using Low-Fat Entrees
146(1)
Behavior Modification and Adherence to a Weight Management Program
146(1)
The Simple Truth
147(1)
Web Interactive
147(1)
Assess Your Knowledge
148(11)
Cardiorespiratory Endurance
159(36)
Basic Cardiorespiratory Physiology: A Quick Survey
160(1)
Aerobic and Anaerobic Exercise
161(1)
Benefits of Aerobic Training
161(2)
Assessment of Physical Fitness
163(1)
Responders Versus Nonresponders
163(1)
Assessment of Cardiorespiratory Endurance
164(10)
Components of Oxygen Uptake (VO2)
165(1)
Tests to Estimate VO2max
166(6)
Interpreting the Results of Your Maximal Oxygen Uptake
172(1)
Assessment of Resting Heart Rate and Blood Pressure
172(2)
Mean Blood Pressure
174(1)
Principles of Cardiorespiratory Exercise Prescription
174(1)
Readiness for Exercise
175(1)
Guidelines for Cardiorespiratory Exercise Prescription
175(9)
Intensity of Exercise
175(7)
Mode of Exercise
182(1)
Duration of Exercise
183(1)
Frequency of Exercise
184(1)
Fitness Benefits of Aerobic Activities
184(3)
Getting Started and Adhering to a Lifetime Exercise Program
187(1)
A Lifetime Commitment to Fitness
188(1)
Web Interactive
189(1)
Assess Your Knowledge
190(5)
Muscular Strength and Endurance
195(44)
Benefits of Strength Training
196(2)
Muscular Strength and Aging
196(1)
Gender Differences
197(1)
Changes in Body Composition
198(1)
Assessment of Muscular Strength and Endurance
198(5)
Muscular Strength: Hand Grip Strength Test
200(1)
Muscular Endurance Test
201(2)
Muscular Strength and Endurance Test
203(1)
Strength-Training Prescription
203(5)
Factors That Affect Strength
207(1)
Principles Involved in Strength Training
208(5)
Mode of Training
208(2)
Resistance
210(1)
Sets
211(1)
Frequency
212(1)
Training Volume
213(1)
Plyometrics
213(1)
Strength Gains
214(1)
Strength-Training Exercises
214(2)
Core Strength Training
216(1)
Pilates Exercise System
216(1)
Exercise Guidelines
216(1)
Setting Up Your Own Strength-Training Program
217(1)
Web Interactive
218(1)
Assess Your Knowledge
219(1)
Strength-Training Exercises without Weights
220(6)
Strength-Training Exercises with Weights
226(13)
Muscular Flexibility
239(24)
Benefits of Good Flexibility
240(1)
Flexibility in Older Adults
240(1)
Factors Affecting Flexibility
241(1)
Assessment of Flexibility
241(5)
Interpreting Flexibility Test Results
244(2)
Principles of Muscular Flexibility Prescription
246(2)
Modes of Training
246(1)
Intensity
247(1)
Repetitions
247(1)
Frequency of Exercise
247(1)
When to Stretch?
248(1)
Flexibility Exercises
248(1)
Contraindicated Exercises
248(1)
Preventing and Rehabilitating Low-Back Pain
249(5)
Web Interactive
254(1)
Assess Your Knowledge
255(1)
Flexibility Exercises
256(2)
Exercises for the Prevention and Rehabilitation of Low-Back Pain
258(5)
Comprehensive Fitness Programming
263(34)
Leisure-Time Physical Activity
264(1)
Choices of Aerobic Activities
264(9)
Walking
264(1)
Hiking
265(1)
Jogging
265(1)
Deep-Water Running
266(1)
Aerobics
266(1)
Swimming
267(1)
Water Aerobics
267(1)
Cycling
268(1)
Spinning
269(1)
Cross-Training
270(1)
Rope Skipping
270(1)
Cross-Country Skiing
271(1)
In-Line Skating
271(1)
Rowing
272(1)
Stair Climbing
272(1)
Racquet Sports
272(1)
Specific Exercise Considerations
273(8)
Exercise-Related Injuries
281(2)
Acute Sports Injuries
281(1)
Muscle Soreness and Stiffness
282(1)
Exercise Intolerance
282(1)
Side Stitch
283(1)
Shin Splints
283(1)
Muscle Cramps
283(1)
Exercise and Aging
283(2)
Physical Training in the Older Adult
284(1)
Preparing for Sports Participation
285(3)
Base Fitness Conditioning
285(1)
Sport-Specific Conditioning
286(1)
Overtraining
286(1)
Periodization
287(1)
Personal Fitness Programming: An Example
288(5)
Cardiorespiratory Endurance
289(1)
Muscular Strength and Endurance
289(1)
Muscular Flexibility
289(3)
Body Composition
292(1)
You Can Get It Done
292(1)
Web Interactive
293(1)
Assess Your Knowledge
294(3)
Preventing Cardiovascular Disease
297(30)
Risk Profile for Coronary Heart Disease
299(1)
Leading Risk Factors for CHD
299(25)
Physical Inactivity
300(5)
Abnormal Electrocardiograms
305(2)
Abnormal Cholesterol Profile
307(5)
Elevated Triglycerides
312(1)
Elevated Homocystein
313(1)
Inflammation
314(1)
Diabetes
315(2)
Metabolic Syndrome
317(1)
Hypertension
317(5)
Excessive Body Fat
322(1)
Cigarette Smoking
322(1)
Tension and Stress
322(1)
Personal and Family History
323(1)
Age
323(1)
Other Factors for CHD
324(1)
Cardiovascular Risk Reduction
324(1)
Web Interactive
325(1)
Assess Your Knowledge
326(1)
Managing Cancer Risk
327(28)
Incidence of Cancer
329(1)
Guidelines for Preventing Cancer
330(7)
Dietary Changes
332(3)
Abstaining from Tobacco
335(1)
Avoiding Excessive Exposure to Sun
335(1)
Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards
336(1)
Physical Activity
336(1)
Early Detection
336(1)
Other Factors
337(1)
Warning Signals of Cancer
337(1)
Assessing Your Risks
337(6)
Common Sites of Cancer
343(4)
Lung Cancer
343(1)
Colon/Rectum Cancer
343(1)
Skin Cancer
343(1)
Breast Cancer
344(1)
Cervical Cancer (Women)
345(1)
Endometrial Cancer (Women)
346(1)
Other Cancer Sites
347(3)
Prostate Cancer (Men)
347(1)
Testicular Cancer (Men)
347(1)
Pancreatic Cancer
348(1)
Kidney and Bladder Cancer
348(1)
Oral Cancer
348(1)
Esophageal and Stomach Cancer
349(1)
Ovarian Cancer (Women)
349(1)
Thyroid Cancer
349(1)
Liver Cancer
349(1)
Leukemia
350(1)
Lymphoma
350(1)
What Can You Do?
350(1)
Web Interactive
351(1)
Assess Your Knowledge
352(3)
Stress Management
355(30)
Adapting to Stress
357(1)
Alarm Reaction
357(1)
Resistance
357(1)
Exhaustion/Recovery
357(1)
Sources of Stress
358(3)
Behavior Patterns
361(2)
Vulnerability to Stress
363(1)
Managing Your Time
363(4)
Five Steps to Time Management
364(3)
Time-Management Skills
367(1)
Coping with Stress
367(14)
Physical Activity
368(6)
Relaxation Techniques
374(3)
Visual Imagery
377(1)
Autogenic Training
378(1)
Meditation
378(1)
Yoga
379(1)
Which Technique Is Best?
380(1)
Web Interactive
381(1)
Assess Your Knowledge
382(3)
Addictive Behavior
385(30)
Addiction
386(1)
Risk Factors for Addiction
386(1)
Drugs and Dependence
387(9)
Marijuana
387(1)
Cocaine
388(1)
Methamphetamine
389(2)
MDMA (Ecstasy)
391(1)
Heroin
392(1)
Alcohol
393(1)
Effects of Alcohol Drinking
393(3)
Treatment of Addiction
396(1)
Tobacco Use
396(6)
Morbidity and Mortality
396(3)
Smoking and Cancer
399(3)
Smokeless Tobacco
402(1)
Why People Smoke
402(1)
Smoking Addiction and Dependency
402(1)
``Why Do You Smoke?'' Test
403(1)
Smoking Cessation
403(8)
``Do You Want To Quit?'' Test
404(1)
Breaking the Habit
404(4)
Quitting Cold Turkey
408(1)
Cutting Down Gradually
408(3)
Nicotine-Substitution Products
411(1)
Life After Cigarettes
411(2)
Web Interactive
413(1)
Assess Your Knowledge
414(1)
Preventing Sexually Transmitted Infections
415(16)
Chlamydia
416(1)
Gonorrhea
416(1)
Pelvic Inflammatory Disease
416(1)
Human Papillomavirus and Genital Warts
417(1)
Genital Herpes
417(1)
Syphilis
418(1)
HIV and AIDS
418(7)
Transmission of HIV
419(1)
Risky Behaviors
420(1)
Myths about HIV Transmission
421(1)
Wise Dating
421(1)
Trends in HIV and AIDS Infection
422(1)
HIV Testing
422(1)
HIV Treatment
422(3)
Guidelines for Preventing Sexually Transmitted Infections
425(3)
Reducing the Risk for STIs
426(1)
Reducing the Risks for HIV
427(1)
Web Interactive
428(1)
Assess Your Knowledge
429(2)
Lifetime Fitness and Wellness
431(24)
Life Expectancy and Physiological Age
432(1)
Complementary and Alternative Medicine (CAM)
433(8)
Quackery and Fraud
441(2)
Deciding Your Fitness Future
443(2)
Health/Fitness Club Memberships
443(1)
Personal Trainers
444(1)
Purchasing Exercise Equipment
445(1)
Self-Evaluation and Behavioral Goals for the Future
445(1)
Self-Evaluation
446(1)
Behavioral Goals for the Future
446(1)
The Fitness/Wellness Experience and a Challenge for the Future
446(4)
Web Interactive
450(1)
Assess Your Knowledge
451(4)
Appendix A Physical Fitness and Wellness Profile455(2)
Appendix B Nutritive Value of Selected Foods457(16)
Notes and Suggested Readings473(8)
Answer Key481(2)
Glossary483(6)
Index489

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