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

A Statement about National Health Goals

Introduction

The Facts about Health and Wellness

The Facts about Physical Fitness

The Facts about Healthy Lifestyles

The HELP Philosophy: The Facts

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab Resource Materials

Lab 1.1 Wellness Self-Perception

Lab 1.2 Fitness Stunts and Fitness Estimates

2 Using Self-Management Skills to Adhere to Healthy Lifestyle Behaviors

Introduction

The Facts about Lifestyle Change

Factors that Promote Lifestyle Change: The Facts

The Facts about Lifestyle

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab 2.1 The Physical Activity Adherence Questionnaire

Lab 2.2 The Self-Management Skills Questionnaire

Section II An Introduction to Physical Activity

3 Preparing for Physical Activity

Introduction

The Facts to Consider before Beginning Physical Activity

The Facts to Consider during Daily Physical Activity

The Facts about Physical Activity in the Heat

The Facts about Physical Activity in Other Environments

The Facts about Soreness and Injury

Webshow Review

Suggested Readings

Lab 3.1 Readiness for Physical Activity

Lab 3.2 The Warm-Up and Cool-Down

4 How Much Physical Activity Is Enough?

Introduction

The Principles of Physical Activity: The Facts

The Facts about the FIT Formula

The Physical Activity Pyramid: The Facts

The Facts about Physical Activity Patterns

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab 4.1 Self-Assesment of the Physical Activity Pyramid

5 Learning Self-Planning Skills for Lifetime Physical Activity

Introduction

Clarifying Reasons for Participation: The Facts

Identifying Needs: The Facts

The Facts about Goal Setting

Selecting Personally Appropriate Activities: The Facts

The Facts about Keeping Records

Writing Your Plan: The Facts

Webshow Review

Suggested Readings

Lab 5.1 Physical Activity Attitudes Questionnaire

Section III The Physical Activity Pyramid

6 The Health Benefits of Physical Activity

Introduction

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

The Facts about Physical Activity and Cardiovascular Diseases

The Facts about Physical Activity and the Healthy Heart

The Facts about Physical Activity and Atherosclerosis

Lipid Deposit Theory

Protective Protein Theory

Blood Coagulant (Fibrin and Platelet) Theory

The Facts about Physical Activity and Heart Attack

The Facts about Physical Activity and Other Cardiovascular Diseases

The Facts about Physical Activity and Other Hypokinetic Conditions

The Facts about Physical Activity and Physical Activity and Aging

The Facts about Health, Fitness, and Wellness Promotion

The Facts about Risk Factors

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab 6.1 Assessing Health Disease Risk Factors

7 Lifestyle Physical Activity

Introduction

The Facts about Lifestyle Activity

The Health Benefits of Lifestyle Physical Activity

How Much Lifestyle Physical Activity Is Enough?: The Facts

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab 7.1 Planning and Logging Your Lifestyle Physical Activity

8 Cardiovascular Fitness

Introduction

The Facts about Cardiovascular Fitness

The Facts about Cardiovascular Fitness and Health Benefits

Threshold and Target Zones for Improving Cardiovascular Fitness

Strategies for Action: The Facts

Percentage of Heart Rate Reserve

Percentage of Maximum Heart Rate

Webshow Review

Suggested Readings

Lab Resource Materials

Lab 8.1 Counting The Target Heart Rate

Lab 8.2 Evaluating Cardiovascular Fitness

Lab 8.3 Ratings of Perceived Exertion (RPE)

9 Active Aerobics, Sports, and Recreational Activities

Introduction

The Facts about the Physical Activity Pyramid: Level 2

The Facts about Active Aerobics

Aerobic Exercise Machines

Aerobic Interval Training

Bicycling and Spinning

Circuit Resistance Training (CRT)

Cooper's Aerobics

Continuous Calisthenics

Cross-Country Skiing

Dance and Step Aerobics

Fartlek (or Speed Play)

Hiking and Backpacking

Jogging/Running

Rope Jumping

Rowing and Canoeing

Skating

Swimming

Walking

Water Exercises

The Facts about Active Sports

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab 9.1 Jogging/Running

Lab 9.2 Planning and Logging Participation in Active Aerobics, Sports, and Recreation

10 Flexibility

The Facts about Flexibility

The Facts about the Health Benefits of Flexibility

The Facts about Stretching Methods

The Facts about How Much Strength Is Enough

The Facts about the Benefits of Stretching

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab Resource Materials

Lab 10.1 Evaluating Flexibility

Lab 10.2 Planning and Logging Stretching Exercises

11 Muscle Fitness

Introduction

The Basic Facts about Strength and Muscular Endurance

The Facts about the Health Benefits of Muscle Fitness

The Facts about Progressive Resistance Exercise

The Facts about How Much PRE Is Enough

The Facts about Using PRE Effectively

Is There Strength in a Bottle?: The Facts

The Facts about the Health Benefits of PRE

The Facts about PRE Methods

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab Resource Materials

Lab 11.1 Evaluating Muscles Strength: One Repetition Maximum(1 RM) and Grip Strength

Lab 11.2 Evaluating Muscular Endurance

Lab 11.3 Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines

Lab 11.4 Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric Exercises

Section IV Physical Activity: Special Considerations

12 Safe Physical Activity and Exercises

Introduction

The Facts: Rationale

Individual Prescription

Mass Prescription

Some Guidelines for Avoiding Hazardous Exercises

Other Important Facts

Strategies for Action: The Facts

Suggested Readings

Lab 12.1 Safe Exercises

13 Body Mechanics: Posture and Care of the Back and Neck

Introduction

The Facts about Posture

The Facts about Backaches and Neck Aches

The Facts about Prevention and Intervention

The Facts about Exercises for Posture and Back/Neck Care

Strategies for Action: The Facts

Suggested Readings

Lab Resource Materials

Lab 13.1 The Healthy Back Test and Back/Neck Questionnaire

Lab 13.2 Evaluating Posture

Lab 13.3 Planning and Logging Exercises: Care of the Back and Neck

14 Performance Benefits of Physical Activity

Introduction

The Facts about Performance

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

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

The Facts about Training for High-Level Performance: Power

The Facts about Training for High-Level Performance: Flexibility

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

The Facts about Hyperkinetic Conditions

The Facts about Ergogenic Aids

Strategies for Action: The Facts

Suggested Readings

Lab Resource Materials

Lab 14.1 Evaluating Skill-Related Physical Fitness

Section V Nutrition and Body Composition

15 Body Composition

Introduction

The Facts about the Meaning and Measurement of Fatness

Health Risks Associated with Overfatness: The Facts

Health Risks Associated with Excessively Low Body Fatness: The Facts

The Facts about the Origin of Overfatness

The Facts about Diet, Physical Activity, and Fatness

Strategies for Action: The Facts

Webshow Review

Suggested Readings

Lab Resource Materials

Lab 15.1 Evaluating Body Composition: Skinfold Measures

Lab 15.2 Evaluating Body Composition: Height, Weight,and Circumference Measures

Lab 15.3 Determining Your Daily Energy Expenditure

16 Nutrition

Introduction

The Facts about Basic Nutrition and Health

Dietary Recommendations for Fat: The Facts

Dietary Recommendations for Carbohydrates: The Facts

Dietary Recommendations for Proteins: The Facts

Dietary Recommendations for Vitamins: The Facts

Dietary Recommendations for Minerals: The Facts

Dietary Recommendations for Water and Other Fluids: The Facts

The Facts about Sound Eating Practices

The Facts about Nutrition and Physical Performance

The Facts: Nutrition Quackery

Strategies for Action: The Facts

Suggested Readings

Lab 16.1 Nutrition Analysis

Lab 16.2 Selecting Nutritious Foods

17 Managing Diet and Activity for Healthy Body Fatness

Introduction

The Facts: Lifestyles and Fat Control

Some Facts about Eating and Fat Control

Some Facts about Physical Activity and Fat Control

Strategies for Action: The Facts

Suggested Readings

Lab 17.1 Selecting Strategies for Managing Eating

Lab 17.2 Keeping Records for Fat Control

Section VI Stress Management

18 Stress and Health

Introduction

The Facts about Stress and Tension

The Facts about Sources of Stress

The Facts about the Appraisal of Stress

The Facts about Responses to Stress

The Facts about Stress and Health

Strategies for Action: The Facts

Suggested Readings

Lab 18.1 Evaluating Your Stress Level

Lab 18.2 Evaluating Your Hardiness

19 Stress Management, Relaxation, and Time Management

Introduction

The Facts about Coping with Stress

Physical Activity and Stress Management: The Facts

The Facts about Conscious Relaxation Techniques

Some Facts about Muscle Tension and Sleep

Social Support and Stress Management: The Facts

The Facts about Work and Leisure

The Facts about Time Management

Step 1--Establish Priorities

Step 2--Monitor Your Current Time Use

Step 3--Analyze Your Current Time Use

Step 4--Make a Schedule

Strategies for Action: Steps for Stress Management

Suggested Readings

Lab 19.1 Evaluating Neuromuscular Tension

Lab 19.2 Relaxing Tense Muscles

Lab 19.3 Evaluating Coping Strategies

Lab 19.4 Evaluating Levels of Social Support

Lab 19.5 Time Management

Section VII Avoiding Destructive Behaviors

20 The Use and Abuse of Tobacco

Introduction

The Facts about Tobacco and Nutrition

The Health Risks of Tobacco: The Facts

The Facts of Tobacco Usage

Strategies for Action: The Facts about Quitting

Suggested Readings

Lab 20.1 Use and Abuse of Tobacco

21 Use and Abuse of Alcohol

Introduction

The Facts about Alcohol and Alcoholic Beverages

The Facts about the Health and Behavioral Consequences of Alcohol

The Facts about Alcohol Consumption and Alcohol Abuse

Strategies for Action: The Facts about Responsible Drinking and Hosting

Suggested Readings

Lab 21.1 Blood Alcohol Level

Lab 21.2 Self-Perceptions about Alcohol Use

22 Use and Abuse of Other Drugs

Introduction

The Facts About Drugs

The Facts About Misuse or Abuse of Prescription and Over-the-Counter Medications

Strategies for Action: The Facts about Getting Help

Suggested Readings

Lab 22.1 Use and Abuse of Other Drugs

23 Preventing Sexually Transmitted Diseases

Introduction

General Facts

The Facts about HIV/AIDS

The Facts about Other Sexually Transmitted Diseases

Strategies for Action: The Facts

Suggested Readings

Lab 23.1 Sexually Transmitted Disease Risk Questionnaire

Section VIII Making Informed Choices

24 Preventing Other Health Threats through Lifestyle Changes

Introduction

The Facts about Cancer

The Facts about Diabetes

The Facts about Other Health Threats

Strategies for Action: The Facts

Suggested Readings

Lab 24.1 Determining Your Cancer Risk

Lab 24.2 Breast and Testicular Self-Exams

25 Recognizing Quackery: Becoming an Informed Consumer

Introduction

The Facts about Physical Activity

The Facts about Passive Exercise and Passive Devices

The Facts about Baths

The Facts about Quacks

The Facts about Equipment

The Facts about Health Clubs

The Facts about Dietary Supplements

The Facts about Fitness Books, Magazines, and Articles

Strategies for Action: The Facts

Suggested Readings

Lab 25.1 Practicing Consumer Skills: Evaluating Products

Lab 25.2 Evaluating a Health/Wellness or Fitness Club

26 Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change

Introduction

Increasing Years and Quality of Life: The Facts

Healthy Lifestyles: The Facts

Participating in Physical Activity Regularly

Eating Properly (Good Nutrition)

Managing Stress

Avoiding Destructive Habits

Practicing Safe Sex

Adopting Good Safety Habits

Learning First Aid

Adopting Good Personal Health Behaviors

Seeking and Complying with Medical Advice

Being an Informed Consumer

Protecting the Environment

Managing Time and Priorities Effectively

The Art of Achieving Health and Wellness: The Facts

Strategies for Action: The Facts

Suggested Readings

Lab 26.1 Planning and Logging Your Lifestyle Physical Activity

Lab 26.2 Planning for Healthy Lifestyle Change

Appendix A Metric Conversion Chart

Appendix B Metric Conversion of Selected Charts and Tables

Appendix C Calorie Guide to Common Foods

Appendix D Calories of Protein, Carbohydrates, and Fats in Foods

Appendix E Canadian Food Guide