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Preface for the Instructor

Preface for the Student

xvi

Section I Lifestyles for Health, Fitness, and Wellness

Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction

(20)

A Statement about National Health Goals

(1)

Introduction

(1)

The Facts about Health and Wellness

(4)

Facts about Physical Fitness

(4)

The Facts about Healthy Lifestyles

(2)

The Help Philosophy: The Facts

(1)

Strategies for Action: The Facts

(1)

Web Review

(1)

Suggested Readings

(7)

Lab Resource Materials: The Healthy Lifestyle Questionnaire

(2)

Wellness Self-Perceptions

(2)

Fitness Stunts and Fitness Estimates

(2)

Using Self-Management Skills to Adhere to Healthy Lifestyle Behaviors

(14)

Introduction

(1)

The Facts about Lifestyle Change

(1)

Factors That Promote Lifestyle Change: The Facts

(2)

Self-Management Skills: The Facts

(2)

Strategies for Action: The Facts

(1)

Web Review

(1)

Suggested Readings

(6)

The Physical Activity Adherence Questionnaire

(2)

The Self-Management Skills Questionnaire

(2)

Section II An Introduction to Physical Activity

Preparing for Physical Activity

(14)

Introduction

(1)

The Facts to Consider before Beginning Physical Activity

(2)

The Facts to Consider during Daily Physical Activity

(2)

The Facts about Physical Activity in the Heat

(2)

Facts about Physical Activity in Other Environments

(1)

The Facts about Soreness and Injury

(2)

Web Review

(1)

Suggested Readings

(5)

Readiness for Physical Activity

(2)

The Warm-Up and Cool-Down

(2)

How Much Physical Activity is Enough?

(12)

Introduction

(1)

The Principles of Physical Activity: The Facts

(2)

The Facts about the Fit Formula

(1)

The Physical Activity Pyramid: The Facts

(3)

The Facts about Physical Activity Patterns

(1)

Strategies for Action: The Facts

(1)

Web Review

(1)

Suggested Readings

(4)

Self-Assessment of Physical Activity

(2)

Learning Self-Planning Skills for Lifetime Physical Activity

(14)

Introduction

(1)

Clarifying Reasons for Participation: The Facts

(2)

Identifying Needs: The Facts

(3)

The Facts about Goal Setting

(1)

Selecting Personally Appropriate Activities: The Facts

(1)

The Facts about Keeping Records

(1)

Writing Your Plan: The Facts

(1)

Strategies for Action: The Facts

(1)

Web Review

(1)

Suggested Readings

(5)

Physical Activity Attitude Questionnaire

(4)

Section III The Physical Activity Pyramid

The Health Benefits of Physical Activity

(18)

Introduction

(1)

The Facts about Physical Activity, Fitness, and Disease Prevention/Treatment

(1)

The Facts about Physical Activity and Cardiovascular Diseases

(1)

The Facts about Physical Activity and the Healthy Heart

(1)

The Facts about Physical Activity and Atherosclerosis

(1)

Lipid Deposit Theory

(1)

Protective Protein Theory

(1)

Blood Coagulant (Fibrin and Platelet) Theory

(1)

The Facts about Physical Activity and Heart Attack

(2)

The Facts about Physical Activity and Other Cardiovascular Diseases

(1)

The Facts about Physical Activity and Other Hypokinetic Conditions

(3)

The Facts about Physical Activity and Aging

(1)

Facts about Health, Fitness, and Wellness Promotion

(2)

The Facts about Risk Factors

(2)

Strategies for Action: The Facts

(1)

Web Review

(1)

Suggested Readings

(3)

Assessing Heart Disease Risk Factors

(2)

Lifestyle Physical Activity

(12)

Introduction

(1)

The Facts about Lifestyle Activity

(3)

The Health Benefits of Lifestyle Physical Activity

(1)

How Much Lifestyle Physical Activity Is Enough? The Facts

(3)

Strategies for Action: The Facts

101

(1)

Web Review

102

(1)

Suggested Readings

102

(3)

Planning and Logging Your Lifestyle Physical Activity

103

(2)

Cardiovascular Fitness

105

(22)

Introduction

106

(1)

The Facts about Cardiovascular Fitness

106

(2)

The Facts about Cardiovascular Fitness and Health Benefits

108

(3)

Threshold and Target Zones for Improving Cardiovascular Fitness

111

(5)

Percentage of Heart Rate Reserve

114

(1)

Percentage of Maximum Heart Rate

115

(1)

Strategies for Action: The Facts

116

(1)

Web Review

117

(1)

Suggested Readings

118

(9)

Lab Resource Materials: Evaluating Cardiovascular Fitness

119

(4)

Counting the Target Heart Rate

123

(2)

Evaluating Cardiovascular Fitness

125

(2)

Active Aerobics, Sports, and Recreational Activities

127

(18)

Introduction

128

(1)

The Facts about the Physical Activity Pyramid: Level 2

128

(3)

The Facts about Active Aerobics

131

(4)

Aerobic Exercise Machines

131

(1)

Aerobic Interval Training

132

(1)

Bicycling and Spinning

132

(1)

Circuit Resistance Training (CRT)

132

(1)

Cooper's Aerobics

133

(1)

Continuous Calisthenics

133

(1)

Cross-Country Skiing

133

(1)

Dance and Step Aerobics

133

(1)

Fartlek (or Speed Play)

134

(1)

Hiking and Backpacking

134

(1)

Jogging/Running

134

(1)

Rope Jumping

134

(1)

Rowing and Canoeing

135

(1)

Skating

135

(1)

Swimming

135

(1)

Walking

135

(1)

Water Exercises

135

(1)

The Facts about Active Sports

135

(2)

Strategies for Action: The Facts

137

(1)

Web Review

138

(1)

Suggested Readings

138

(7)

Jogging/Running

139

(2)

Planning and Logging Participation in Active Aerobics, Sports, and Recreation

141

(4)

Flexibility

145

(22)

Introduction

146

(1)

The Facts about Flexibility

146

(2)

The Facts about the Health Benefits of Flexibility

148

(1)

The Facts about Stretching Methods

148

(3)

The Facts about How Much Stretch Is Enough

151

(3)

The Facts about the Benefits of Stretching

154

(1)

Strategies for Action: The Facts

155

(1)

Web Review

155

(1)

Suggested Readings

155

(12)

Lab Resource Materials: Flexibility Tests

161

(2)

Evaluating Flexibility

163

(2)

Planning and Logging Stretching Exercises

165

(2)

Muscle Fitness

167

(42)

Introduction

168

(1)

The Basic Facts about Strength and Muscular Endurance

168

(2)

The Facts about the Health Benefits of Muscle Fitness

170

(1)

The Facts about Progressive Resistance Exercise

171

(4)

The Facts about How Much Pre Is Enough

175

(3)

The Facts about Using Pre Effectively

178

(2)

Is There Strength in a Bottle? The Facts

180

(3)

The Facts about the Health Benefits of Pre

183

(1)

The Facts about Pre Methods

183

(2)

Strategies for Action: The Facts

185

(1)

Web Review

186

(1)

Suggested Readings

186

(23)

Lab Resource Material: Evaluating Muscle Fitness

197

(4)

Evaluating Muscle Strength: 1 RM and Grip Strength

201

(2)

Evaluating Muscular Endurance

203

(2)

Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines

205

(2)

Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric Exercises

207

(2)

Section IV Physical Activity: Special Considerations

Safe Physical Activity and Exercises

209

(16)

Introduction

210

(1)

The Facts: Rationale

210

(2)

Individual Prescription

210

(1)

Mass Prescription

211

(1)

Some Guidelines for Avoiding Hazardous Exercises

212

(1)

Other Important Facts

212

(1)

Strategies for Action: The Facts

213

(9)

Web Review

222

(1)

Suggested Readings

222

(3)

Safe Exercises

223

(2)

Body Mechanics: Posture and Care of the Back and Neck

225

(24)

Introduction

226

(1)

The Facts about Posture

226

(2)

The Facts about Backaches and Neck Aches

228

(3)

Facts about Prevention and Intervention

231

(1)

The Facts about Exercises for Posture and Back/Neck Care

232

(1)

Strategies for Action: The Facts

233

(7)

Web Review

240

(1)

Suggested Readings

240

(9)

Lab Resource Materials: Back Test

241

(2)

The Healthy Back Test and Back/Neck Questionnaire

243

(2)

Evaluating Posture

245

(2)

Planning and Logging Exercises: Care of the Back and Neck

247

(2)

Performance Benefits of Physical Activity

249

(24)

Introduction

250

(1)

The Facts about Performance

250

(1)

The Facts about Training for High-Level Performance: Aerobic and Anaerobic

251

(3)

The Facts about Training for High-Level Performance: Muscle Fitness

254

(2)

The Facts about Training for High-Level Performance: Power

256

(2)

The Facts about Training for High-Level Performance: Flexibility

258

(1)

The Facts about Training for High-Level Performance: Skill-Related Fitness and Skill

259

(2)

The Facts about Hyperkinetic Conditions

261

(1)

The Facts about Ergogenic Aids

262

(3)

Strategies for Action: The Facts

265

(1)

Web Review

265

(1)

Suggested Readings

265

(8)

Lab Resource Materials: Skill-Related Fitness

267

(4)

Evaluating Skill-Related Physical Fitness

271

(2)

Section V Nutrition and Body Composition

Body Composition

273

(34)

Introduction

274

(1)

The Facts about the Meaning and Measurement of Fatness

274

(5)

Health Risks Associated with Overfatness: The Facts

279

(1)

Health Risks Associated with Excessively Low Body Fatness: The Facts

280

(2)

The Facts about the Origin of Overfatness

282

(2)

The Facts about Diet, Physical Activity, and Fatness

284

(3)

Strategies for Action: The Facts

287

(1)

Web Review

288

(1)

Suggested Readings

288

(19)

Lab Resource Materials: Evaluating Body Fatness

289

(8)

Evaluating Body Composition: Skinfold Measures

297

(4)

Evaluating Body Composition: Height, Weight, and Circumference Measures

301

(2)

Determining Your Daily Energy Expenditure

303

(4)

Nutrition

307

(26)

Introduction

308

(1)

The Facts about Basic Nutrition and Health

308

(3)

Dietary Recommendations for Fat: The Facts

311

(3)

Dietary Recommendations for Carbohydrates: The Facts

314

(1)

Dietary Recommendations for Proteins: The Facts

315

(1)

Dietary Recommendations for Vitamins: The Facts

316

(2)

Dietary Recommendations for Minerals: The Facts

318

(2)

Dietary Recommendations for Water and Other Fluids: The Facts

320

(1)

The Facts about Sound Eating Practices

320

(1)

The Facts about Nutrition and Physical Performance

321

(2)

The Facts: Nutrition Quackery

323

(2)

Strategies for Action: The Facts

325

(1)

Web Review

325

(1)

Suggested Readings

325

(8)

Nutrition Analysis

327

(4)

Selecting Nutritious Foods

331

(2)

Managing Diet and Activity for Healthy Body Fatness

333

(14)

Introduction

334

(1)

The Facts about Goal Setting for Fat Control

334

(1)

Some Facts about Eating and Fat Control

335

(5)

Some Facts about Physical Activity and Fat Control

340

(1)

Strategies for Action: The Facts

340

(1)

Web Review

341

(1)

Suggested Readings

342

(5)

Selecting Strategies for Managing Eating

343

(2)

Keeping Records for Fat Control

345

(2)

Section VI Stress Management

Stress and Health

347

(14)

Introduction

348

(1)

The Facts about Stress and Tension

348

(1)

The Facts about Sources of Stress

349

(2)

The Facts about the Appraisal of Stress

351

(1)

The Facts about Responses to Stress

352

(1)

The Facts about Stress and Health

353

(1)

Strategies for Action: The Facts

354

(1)

Web Review

354

(1)

Suggested Readings

354

(7)

Evaluating Your Stress Level

355

(4)

Evaluating Your Hardiness

359

(2)

Stress Management, Relaxation, and Time Management

361

(24)

Introduction

362

(1)

The Facts about Coping with Stress

362

(1)

Physical Activity and Stress Management: The Facts

363

(1)

The Facts about Conscious Relaxation Techniques

364

(3)

Some Facts about Muscle Tension and Sleep

367

(1)

Social Support and Stress Management: The Facts

368

(1)

The Facts about Work and Leisure

368

(2)

The Facts about Time Management

370

(1)

Establish Priorities

370

(1)

Monitor Your Current Time Use

371

(1)

Analyze Your Current Time Use

371

(1)

Make a Schedule

371

(1)

Strategies for Action: Steps for Stress Management

371

(1)

Web Review

372

(1)

Suggested Readings

373

(12)

Evaluating Neuromuscular Tension

375

(2)

Relaxing Tense Muscles

377

(2)

Evaluating Coping Strategies

379

(2)

Evaluating Levels of Social Support

381

(2)

Time Management

383

(2)

Section VII Avoiding Destructive Behaviors

The Use and Abuse of Tobacco

385

(10)

Introduction

386

(1)

The Facts about Tobacco and Nicotine

386

(1)

The Health Risks of Tobacco: The Facts

387

(2)

The Facts about Tobacco Usage

389

(1)

Strategies for Action: The Facts about Quitting

390

(1)

Web Review

391

(1)

Suggested Readings

392

(3)

Use and Abuse of Tobacco

393

(2)

Use and Abuse of Alcohol

395

(12)

Introduction

396

(1)

The Facts about Alcohol and Alcoholic Beverages

396

(1)

The Facts about the Health and Behavioral Consequences of Alcohol

397

(1)

The Facts About Alcohol Consumption and Alcohol Abuse

398

(3)

Strategies for Action: The Facts about Responsible Drinking and Hosting

401

(1)

Web Review

402

(1)

Suggested Readings

402

(5)

Blood Alcohol Level

403

(2)

Self-Perceptions about Alcohol Use

405

(2)

Use and Abuse of Other Drugs

407

(12)

Introduction

408

(1)

The Facts about Drugs

408

(5)

The Facts about Misuse or Abuse of Prescriptions and Over-the-Counter Medications

413

(2)

Strategies for Action: The Facts about Getting Help

415

(1)

Web Review

416

(1)

Suggested Readings

416

(3)

Use and Abuse of Other Drugs

417

(2)

Preventing Sexually Transmitted Diseases

419

(12)

Introduction

420

(1)

General Facts

420

(1)

The Facts about HIV/AIDS

421

(3)

The Facts about Other Sexually Transmitted Diseases

424

(2)

Strategies for Action: The Facts

426

(2)

Web Review

428

(1)

Suggested Readings

428

(3)

Sexually Transmitted Disease Risk Questionnaire

429

(2)

Section VIII Making Informed Choices

Preventing Other Health Threats through Lifestyle Changes

431

(14)

Introduction

432

(1)

The Facts about Cancer

432

(4)

The Facts about Diabetes

436

(1)

The Facts about Other Health Threats

437

(2)

Strategies for Action: The Facts

439

(1)

Web Review

440

(1)

Suggested Readings

440

(5)

Determining Your Cancer Risk

441

(2)

Breast and Testicular Self-Exams

443

(2)

Recognizing Quackery: Becoming an Informed Consumer

445

(16)

Introduction

446

(1)

The Facts about Physical Activity

446

(2)

The Facts about Passive Exercise and Passive Devices

448

(1)

The Facts about Baths

449

(1)

The Facts about Quacks

450

(1)

The Facts about Equipment

451

(1)

The Facts about Health Clubs

452

(1)

The Facts about Dietary Supplements

452

(1)

The Facts about Fitness Books, Magazines, and Articles

453

(1)

Strategies for Action: The Facts

453

(2)

Web Review

455

(1)

Suggested Readings

455

(6)

Practicing Consumer Skills: Evaluating Products

457

(2)

Evaluating a Health/Wellness or Fitness Club

459

(2)

Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change

461

Introduction

462

(1)

Increasing Years and Quality of Life: The Facts

462

(1)

Healthy Lifestyles: The Facts

463

(3)

Participating in Physical Activity Regularly

463

(1)

Eating Properly (Good Nutrition)

463

(1)

Managing Stress

464

(1)

Avoiding Destructive Habits

464

(1)

Practicing Safe Sex

464

(1)

Adopting Good Safety Habits

464

(1)

Learning First Aid

464

(1)

Adopting Good Personal Health Behaviors

465

(1)

Seeking and Complying with Medical Advice

465

(1)

Being an Informed Consumer

465

(1)

Protecting the Environment

465

(1)

Managing Time and Priorities Effectively

466

(1)

The Art of Achieving Health and Wellness: The Facts

466

(1)

Strategies for Action: The Facts

467

(2)

Web Review

469

(1)

Suggested Readings

470

Planning Your Personal Physical Activity Program

471

(8)

Planning for Healthy Lifestyle Change

479

Appendices

A Metric Conversion Chart

A-1

(1)

B Metric Conversion of Selected Charts and Tables

A-1

(1)

C Calorie Guide to Common Foods

A-3

(1)

D Calories of Protein, Carbohydrates, and Fats in Foods

A-5

(1)

E Canadian Food Guide

A-7

(1)

References

R-1

(1)

Credits

C-1

(1)

Index

I-1

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