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Walking and Jogging for Health and Wellness

ISBN: 9780534517267 | 0534517269
Edition: 5th
Format: Paperback
Publisher: Cengage Learning
Pub. Date: 10/28/2002

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SummaryTable of Contents
WALKING AND JOGGING FOR HEALTH AND FITNESS is a concise text that introduces readers to the health benefits of walking and jogging. It presents persuasive and logical reasons why exercise should be included in one's daily life, and provides guidelines for beginning and sustaining walking and jogging programs with the aim of accomplishing health and fitness objectives.
Prefaceix
Physical Fitness: An Overview
1(14)
America on the Move
1(2)
... MOREAerobic Exercise and Health
3(1)
Trends in Fitness Activities
3(1)
ACSM and CDC Guidelines
4(1)
Exercise Programs in Business and Industry
5(1)
The Costs of Sedentary Living
6(1)
Disease and Death Patterns
7(2)
Managing Time
9(1)
Rationale for Choosing Walking and Jogging
9(2)
Walking
10(1)
Jogging
11(1)
Health-Related Fitness
11(1)
Performance-Related Fitness
12(1)
Terms
12(1)
Summary
12(1)
Notes
13(2)
Motivation and Motivational Techniques
15(12)
Moving Toward an Active Lifestyle
15(1)
Components of Behavior Change
16(2)
Changing Health Behavior: Nationwide Efforts
18(1)
Electronic Media Campaigns
18(1)
Surgeon General's Report
18(1)
National Surveys
18(1)
CDC Program
19(1)
NASPE Promotion
19(1)
Transtheoretical Model
19(1)
Inverted U Hypothesis
20(1)
Fitness: A Lifelong Commitment
20(1)
Some Motivational Techniques
20(5)
Terms
25(1)
Summary
25(1)
Notes
26(1)
Getting Started
27(16)
Regular and Consistent Participation
27(1)
The Medical Exam
28(1)
Achieving Objectives
28(1)
Warming Up
28(3)
Principles of Exercise
31(5)
Intensity
31(3)
Frequency
34(1)
Duration
35(1)
Overload and Progression
35(1)
Specificity
36(1)
Cooling Down After Exercise
36(2)
Phase One: Light Activity
36(1)
Phase Two: Stretching Exercises
37(1)
The Quest for Resources
38(2)
Terms
40(1)
Summary
40(1)
Notes
41(2)
Walking and Jogging for Health and Fitness
43(18)
The Fundamentals of Walking
43(6)
These Shoes were Made for Walking
43(1)
The Energy Cost of Walking
44(3)
Mechanics of Walking
47(2)
Summary of Walking Tips
49(1)
The Fundamentals of Jogging
49(4)
These Shoes Were Made for Jogging
49(2)
Energy Cost of Jogging
51(1)
Mechanics of Jogging
52(1)
Summary of Jogging Tips
53(1)
Health Benefits of Walking and Jogging
53(2)
Walking and Jogging for Special Populations
55(3)
Special Concerns of Women
55(1)
Exercise and the Elderly
56(1)
The Need for Children to Exercise
57(1)
An Uncomplicated Walking Program for the Obese
58(1)
Terms
58(1)
Summary
58(1)
Notes
59(2)
Prevention and Treatment of Walking and Jogging Injuries
61(11)
Principles of Injury Prevention
61(1)
Incidence and Risk of Exercise-Related Injuries
62(1)
Treating Common Injuries
62(6)
General Treatment: The RICES Principle
62(1)
Treating Selected Injuries
63(4)
Plantar Fasciitis
67(1)
Shin Splits
67(1)
Stress Fractures
67(1)
Other Exercise Concerns
68(1)
The Wisdom of Exercising During Illness
68(1)
Nutritional Approaches for Preventing and Treating Illness
69(1)
Terms
69(1)
Summary
69(2)
Notes
71(1)
Physiological Adaptations of Walking and Jogging
72(20)
Body Size and O2 Utilization
73(1)
Chronic Adaptations---Training Effects
73(6)
Heart Rate
73(1)
Stroke Volume
74(1)
Cardiac Output
74(1)
Blood Pressure
74(1)
Blood Volume
75(1)
Heart Volume
75(1)
Respiratory Responses
76(1)
Metabolic Responses
76(1)
O2 Deficit/O2 Debt
77(1)
Effects of Age on VO2 max
78(1)
Effects of Inherited Factors
78(1)
Effects of Gender on VO2 max
79(1)
Anaerobic Threshold---Lactate Threshold
79(1)
Deconditioning---Losing the Training Effect
79(1)
Walking/Jogging in Various Climatic Conditions
80(5)
Hot Weather
80(4)
Cold Weather
84(1)
Assessing Cardiorespiratory Endurance
85(5)
Walking Tests
85(3)
Jogging/Running Test
88(2)
Terms
90(1)
Summary
90(1)
Notes
91(1)
Nutrition for Active People
92(30)
Nutrition and Health
92(1)
Basic Nutrition
93(14)
Food Guide Pyramid
94(1)
Nutrition Facts Food Label
94(1)
The Calorie-Containing Nutrients
94(8)
The Regulatory Nutrients
102(5)
The Reduction Equation: Exercise + Sensible Eating = Fat Control
107(5)
Effect of Exercise on Weight Control
107(3)
Effect of Diet on Weight Control
110(1)
Weight Cycling
110(1)
Waist/Hip Ratio (WHR)
111(1)
Weight Gain for Underweight People
112(1)
Measuring Overweight
113(1)
Measuring Body Composition
113(6)
Terms
119(1)
Summary
119(1)
Notes
120(2)
Reducing the Risk of Selected Diseases Through Exercise
122(19)
Cardiovascular Diseases
122(10)
Risk Factors for Heart Disease
123(9)
New and Emerging Risk Factors
132(1)
Cancer
132(1)
Osteoporosis
133(2)
Risk Factors for Osteoporosis
134(1)
Effects of Exercise
134(1)
Osteoarthritis
135(1)
Asthma
135(1)
Depression
136(1)
Terms
136(1)
Summary
137(1)
Notes
137(4)
Appendix: World Wide Web Sites of Interest141(2)
Glossary143(4)
Index147

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