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Lifetime Physical Fitness and Wellness

ISBN: 9780895825254 | 0895825252
Edition: 6th
Format: Paperback
Publisher: Brooks Cole
Pub. Date: 12/1/1999

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SummaryTable of Contents
This market-leading text shows individuals how to develop a personalized program for fitness and wellness. Each chapter allows the reader to chart and update their progress in various components of physical fitness and wellness. The emphasis is on teaching individuals how to take control of their personal health and lifestyles habits so that they can make a constant and deliberate effort to stay healthy and realize their highest potentials for well-being.
Introduction to Lifetime Physical Fitness and Wellness
1(25)
Physical Activity Versus Exercise
2(1)
Surgeon General's Re... MORE
3(1)
A Healthy Lifestyle
4(1)
Wellness
4(1)
Leading Health Problems in the United States
5(3)
Cardiovascular Disease
7(1)
Cancer
7(1)
Wellness, Fitness, and Longevity
8(4)
Physical Fitness
10(1)
Fitness Standards: Health Versus Physical Fitness
11(1)
Benefits of a Comprehensive Wellness Program
12(3)
Health Benefits
13(1)
Economic Benefits
14(1)
The Wellness Challenge for the 21st Century
15(1)
National Health Objectives for the Year 2010
16(1)
A Personal Note
17(2)
Notes
19(1)
Suggested Readings
20(5)
Behavior Modification
25(16)
Barriers to Change
27(2)
Motivation and Locus of Control
29(1)
Changing Behavior
30(5)
Stages-of-Change Model (Transtheoretical Model)
30(2)
The Process of Change
32(3)
Rewards
35(1)
Techniques of Change
35(1)
Goal Setting
35(3)
Notes
38(1)
Suggested Readings
38(3)
Cardiorespiratory Endurance Assessment
41(18)
Aerobic and Anaerobic Exercise
43(1)
Benefits of Aerobic Training
43(2)
Assessment of Cardiorespiratory Endurance
45(9)
1.5-Mile Run Test
46(1)
1.0-Mile Walk Test
47(1)
Step Test
48(1)
Astrand-Ryhming Test
49(4)
12-Minute Swim Test
53(1)
Interpreting Maximal Oxygen Uptake Results
54(1)
Heart Rate and Blood Pressure Assessment
54(2)
Notes
56(1)
Suggested Readings
56(3)
Cardiorespiratory Exercise Prescription
59(38)
Readiness for Exercise
60(3)
Guidelines for Cardiorespiratory Exercise Prescription
63(8)
Intensity of Exercise
63(2)
Mode of Exercise
65(2)
Duration of Exercise
67(1)
Frequency of Exercise
68(3)
Choices of Aerobic Activity
71(9)
Walking
71(1)
Hiking
71(2)
Jogging
73(1)
Cross-Country Skiing
74(1)
Aerobics
74(1)
Swimming
75(1)
Water Aerobics
76(1)
Cycling
76(2)
Cross-Training
78(1)
Rope Skipping
78(1)
In-Line Skating
78(1)
Rowing
79(1)
Stair Climbing
79(1)
Racquet Sports
80(1)
Fitness Benefits of Aerobic Activities
80(2)
Specific Considerations
82(5)
Exercise-Related Injuries
87(3)
Acute Sports Injuries
87(1)
Muscle Soreness and Stiffness
88(1)
Exercise Intolerance
89(1)
Side Stitch
89(1)
Shin Splints
89(1)
Muscle Cramps
90(1)
Leisure-Time Physical Activity
90(1)
Getting Started and Adhering to a Lifetime Exercise Program
90(1)
A Lifetime Commitment to Fitness
91(1)
Notes
92(1)
Suggested Readings
92(5)
Muscular Strength Assessment and Prescription
97(36)
Relationship Between Strength and Metabolism
98(1)
Gender Differences
98(2)
Changes in Body Composition
100(1)
Assessment of Muscular Strength and Endurance
101(10)
Hand Grip Test
101(1)
Muscular Endurance Test
102(3)
Muscular Strength and Endurance Test
105(1)
Recording Your Strength Fitness Category
105(6)
Strength Training Prescription
111(1)
Factors That Affect Strength
111(1)
Principles Involved in Strength Training
112(3)
Mode of Training
112(1)
Resistance
113(1)
Sets
114(1)
Frequency of Training
114(1)
Plyometrics
115(1)
Strength-Training Exercises
116(1)
Setting Up Your Own Strength-Training Program
116(2)
Notes
118(1)
Suggested Readings
118(5)
Strength-Training Exercise without Weights
123(4)
Strength-Training Exercises with Weights
127(6)
Muscular Flexibility Assessment and Prescription
133(22)
Factors Affecting Flexibility
135(1)
Assessment of Flexibility
135(6)
Interpreting Flexibility Test Results
141(1)
Principles of Muscular Flexibility Prescription
142(4)
Mode of Training
142(3)
Intensity of Exercise
145(1)
Repetitions
145(1)
Frequency of Exercise
145(1)
When to Stretch?
146(1)
Flexibility Exercises
146(1)
Preventing and Rehabilitating Low Back Pain
146(2)
Notes
148(1)
Suggested Readings
148(1)
Your Back and How to Care For It
149(2)
Flexibility Exercises
151(2)
Exercises for the Prevention and Rehabilitation of Low-Back Pain
153(2)
Body Composition Assessment
155(18)
What Does ``Body Composition'' Mean?
156(1)
Essential and Storage Fat
157(1)
Techniques for Assessing Body Composition
157(1)
Hydrostatic Weighing
157(1)
Skinfold Thickness
158(5)
Girth Measurements
163(2)
Bioelectrical Impedance
165(2)
Waist-to-Hip Ratio
167(1)
Body Mass Index
167(1)
Determining Recommended Body Weight
168(1)
Importance of Regular Body Composition Assessment
169(1)
Notes
170(1)
Suggested Readings
170(3)
Nutrition for Wellness
173(34)
Nutrients
174(10)
Carbohydrates
176(2)
Fats
178(2)
Proteins
180(1)
Vitamins
181(2)
Minerals
183(1)
Water
183(1)
Energy (ATP) Production
184(1)
Balancing the Diet
184(1)
Nutrient Analysis
185(4)
Achieving a Balanced Diet
189(2)
Nutrient Supplementation
191(1)
Antioxidants and Folate
192(3)
Folate
194(1)
Side Effects
194(1)
Benefits of Foods
195(1)
Nutrition for Athletes
195(2)
Carbohydrate Loading
196(1)
Amino Acid Supplements
197(1)
Specific Nutrition Needs of Women
197(3)
Bone Health and Osteoporosis
197(2)
Estrogen Replacement Therapy
199(1)
Adequate Iron Intake
200(1)
Dietary Guidelines for Americans
200(2)
Proper Nutrition: A Lifetime Prescription for Healthy Living
202(2)
Notes
204(1)
Suggested Readings
204(3)
Weight Management
207(32)
Obesity and Overweight
208(2)
Tolerable Weight
210(1)
The Weight Loss Dilemma
211(1)
Eating Disorders
212(2)
Anorexia Nervosa
212(1)
Bulimia Nervosa
213(1)
Physiology of Weight Loss
214(2)
Energy-Balancing Equation
214(1)
Setpoint Theory
214(2)
Diet and Metabolism
216(1)
Exercise: The Key to Weight Loss and Weight Maintenance
217(3)
Healthy Weight Gain
220(1)
Weight-Loss Myths
220(1)
Losing Weight the Sound and Sensible Way
220(4)
Monitoring Your Diet with Daily Food Logs
224(1)
Behavior Modification and Adherence to a Weight Management Program
225(2)
In Conclusion
227(1)
Notes
228(1)
Suggested Readings
229(10)
Preventing Cardiovascular Disease
239(26)
Coronary Heart Disease Risk Profile
241(20)
Physical Inactivity
242(4)
Abnormal Electrocardiograms
246(1)
Abnormal Cholesterol Profile
247(6)
Elevated Triglycerides
253(1)
Elevated Homocysteine
254(1)
Diabetes
254(1)
Hypertension
255(4)
Excessive Body Fat
259(1)
Smoking
259(1)
Tension and Stress
260(1)
Personal and Family History
261(1)
Age
261(1)
A Final Word on Coronary Risk Reduction
261(1)
Notes
262(1)
Suggested Readings
263(2)
Cancer Prevention
265(28)
Incidence of Cancer
268(2)
Guidelines for Preventing Cancer
270(4)
Dietary Changes
270(2)
Abstaining from Tobacco
272(1)
Avoiding Excessive Sun Exposure
273(1)
Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards
273(1)
Engaging in Physical Activity
274(1)
Early Detection
274(1)
Other Factors
274(1)
Warning Signals of Cancer
274(1)
Cancer Questionnaire: Assessing Your Risks
275(10)
Lung Cancer
276(1)
Colon/Rectum Cancer
276(3)
Skin Cancer
279(1)
Breast Cancer
279(1)
Cervical Cancer
279(2)
Endometrial Cancer
281(1)
Prostate Cancer
281(1)
Testicular Cancer
281(1)
Pancreatic Cancer
282(1)
Kidney and Bladder Cancer
283(1)
Oral Cancer
283(1)
Esophageal and Stomach Cancer
283(1)
Ovarian Cancer
284(1)
Thyroid Cancer
284(1)
Liver Cancer
284(1)
Leukemia
284(1)
Lymphomas
285(1)
What Can You Do?
285(1)
Notes
285(1)
Suggested Readings
286(7)
Stress Assessment and Management Techniques
293(26)
Sources of Stress
295(1)
Behavior Patterns
295(5)
Vulnerability to Stress
300(1)
Time Management
300(6)
Five Steps to Time Management
300(5)
Time Management Skills
305(1)
Coping with Stress
306(5)
Relaxation Techniques
311(5)
Biofeedback
311(1)
Physical Activity
312(1)
Progressive Muscle Relaxation
313(2)
Breathing Techniques
315(1)
Autogenic Training
316(1)
Which Technique is Best?
316(1)
Notes
317(1)
Suggested Readings
317(2)
Freedom From Tobacco Use
319(20)
Morbidity and Mortality
320(2)
Economic Impact
322(1)
Trends
322(1)
Smokeless Tobacco
323(1)
Why People Smoke
323(4)
Addiction
324(1)
Dependency
324(1)
``Why-Do-You-Smoke?'' Test
324(3)
Smoking Cessation
327(8)
``Do You Want To Quit?'' Test
329(1)
Breaking the Habit
329(4)
Quitting Cold Turkey
333(1)
Cutting Down Gradually
333(1)
Nicotine Substitution Products
333(1)
Life After Cigarettes
334(1)
Notes
335(1)
Suggested Readings
335(4)
Addictive Behaviors and Sexually Transmitted Diseases
339(20)
Addiction
340(1)
Drugs and Dependence
340(5)
Marijuana
341(1)
Cocaine
341(1)
Alcohol
342(3)
Sexually Transmitted Diseases
345(8)
Chlamydia
345(3)
Gonorrhea
348(1)
Pelvic Inflammatory Disease
348(1)
Genital Warts
348(1)
Herpes
348(1)
Syphilis
348(1)
HIV and AIDS
348(5)
Guidelines for Prevneting Sexually Transmitted Diseases
353(5)
Reducing the Risk for STDs
354(1)
Reducing the Risk for HIV
355(3)
Notes
358(1)
Suggested Readings
358(1)
Healthy Lifestyle Issues and Wellness Guidelines for the Future
359(16)
Spiritual Well-Being
360(1)
Spirituality and Health
360(1)
Altruism
361(1)
Exercise and Aging
361(3)
Relationship Between Fitness and Aging
361(2)
Physical Training in the Older Adult
363(1)
Accident Prevention and Personal Safety
364(1)
Quackery and Fraud
364(1)
Health/Fitness Club Memberships
365(1)
Purchasing Exercise Equipment
366(1)
The Future
366(3)
Self-Evaluation
367(1)
Behavioral Objectives for the Future
367(1)
Fitness/Wellness Challenge for the Future
367(2)
Notes
369(1)
Suggested Readings
370(5)
A Physical Fitness and Wellness Profile375(2)
B Nutritive Value of Selected Foods377(18)
Glossary395(6)
Index401

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