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Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

by: Fahey, Thomas D.

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

by: Fahey, Thomas D.

ISBN 13:
9780767416795
ISBN 10:
0767416791
Edition: 1st
Format: Paperback
Copyright: 09/01/2000
Publisher: MAYFIELD PUB CO
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Summary

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness can help you incorporate fitness and wellness into your daily life. It provides accurate, up-to-date coverage of the components of health-related fitness, as well as indepth discussion of other key wellness topics. Book jacket.

Preface

iii

Introduction to Wellness, Fitness, and Lifestyle Management

(18)

Wellness: The New Health Goal

(6)

The Dimensions of Wellness

(1)

New Opportunities, New Responsibilities

(1)

Behaviors That Contribute to Wellness

(3)

The Role of Other Factors in Wellness

(1)

National Wellness Goals

(1)

Reaching Wellness Through Lifestyle Management

(11)

Getting Serious About Your Health

(1)

What Does It Take to Change?

(1)

Choosing a Target Behavior

(1)

Developing a Behavior Change Plan

(2)

Putting Your Plan into Action

(1)

Staying with It

(1)

Getting Outside Help

(1)

Being Fit and Well for Life

(1)

Summary

(1)

For More Information

(1)

Selected Bibliography

(1)

Lifestyle Evaluation

(2)

Basic Principles of Physical Fitness

(20)

Physical Activity and Exercise for Health and Fitness

(3)

Physical Activity on a Continuum

(2)

How Much Physical Activity Is Enough?

(1)

Health-Related Components of Physical Fitness

(2)

Cardiorespiratory Endurance

(1)

Muscular Strength

(1)

Muscular Endurance

(1)

Flexibility

(1)

Body Composition

(1)

Principles of Physical Training: Adaptation to Stress

(2)

Specificity-Adapting to Type of Training

(1)

Progressive Overload-Adapting to Amount of Training

(1)

Reversibility-Adapting to a Reduction in Training

(1)

Individual Differences-Limits on Adaptability

(1)

Designing Your Own Exercise Program

(12)

Assessment

(1)

Setting Goals

(1)

Choosing Activities for a Balanced Program

(2)

Guidelines for Training

(2)

Common Questions Answered

(1)

Summary

(1)

For More Information

(2)

Selected Bibliography

(1)

Your Physical Activity Profile

(2)

Safety of Exercise Participation

(2)

Cardiorespiratory Endurance

(30)

Basic Physiology of Cardiorespiratory Endurance Exercise

(4)

The Cardiorespiratory System

(2)

Energy Production

(1)

Exercise and the Three Energy Systems

(1)

Benefits of Cardiorespiratory Endurance Exercise

(3)

Improved Cardiorespiratory Functioning

(1)

Improved Cellular Metabolism

(1)

Reduced Risk of Chronic Disease

(1)

Better Control of Body Fat

(1)

Improved Immune Function

(1)

Improved Psychological and Emotional Well-Being

(1)

Assessing Cardiorespiratory Witness

(4)

Four Assessment Tests

(1)

Monitoring Your Heart Rate

(1)

Interpreting Your Score

(1)

Developing a Cardiorespiratory Endurance Program

(2)

Setting Goals

(1)

Choosing Sports and Activities

(1)

Determining Frequency of Training

(1)

Determining Intensity of Training

(1)

Determining Duration of Training

(1)

Warming Up and Cooling Down

(1)

Maintaining Cardiorespiratory Fitness

(1)

Exercise Injuries

(16)

When to Call a Physician

(1)

Managing Minor Exercise Injuries

(1)

Preventing Injuries

(2)

Common Questions Answered

(1)

Summary

(2)

For More Information

(2)

Selected Bibliography

(1)

Assessing Your Current Level of Cardiorespiratory Endurance

(6)

Developing an Exercise Program for Cardiorespiratory Endurance

(2)

Muscular Strength and Endurance

(46)

Benefits of Muscular Strength and Endurance

(1)

Improved Performance of Physical Activities

(1)

Injury Prevention

(1)

Improved Body Composition and Metabolic Functioning

(1)

Enhanced Self-Image

(1)

Improved Muscle and Bone Health with Aging

(1)

Assessing Muscular Strength and Endurance

(1)

Fundamentals of Weight Training

(3)

Physiological Effects of Weight Training

(1)

Types of Weight Training Exercises

(2)

Creating a Successful Weight Training Program

(40)

Choosing Equipment: Weight Machines Versus Free Weights

(1)

Selecting Exercises

(1)

Resistance

(1)

Repetitions and Sets

(1)

The Warm-Up and Cool-Down

(1)

Frequency of Exercise

(1)

Making Progress

(1)

More Advanced Strength Training Programs

(1)

Weight Training Safety

(2)

A Caution About Supplements and Drugs

(5)

Weight Training Exercises

(15)

Common Questions Answered

100

(1)

Summary

100

(1)

For More Information

101

(1)

Selected Bibliography

101

(2)

Assessing Your Current Level of Muscular Strength

103

(4)

Assessing Your Current Level of Muscular Endurance

107

(4)

Designing and Monitoring a Weight Training Program

111

(2)

Getting to Know Your Fitness Facility

113

(2)

Flexibility

115

(30)

Benefits of Flexibility and Stretching Exercises

116

(1)

Joint Health

116

(1)

Low-Back Pain and Injuries

116

(1)

Additional Potential Benefits

116

(1)

Flexibility and Lifetime Wellness

117

(1)

What Determines Flexibility?

117

(1)

Joint Structure

117

(1)

Muscle Elasticity and Length

117

(1)

Nervous System Activity

118

(1)

Assessing Flexibility

118

(1)

Creating a Successful Program to Develop Flexibility

118

(7)

Types of Stretching Techniques

118

(1)

Passive and Active Stretching

119

(1)

Intensity and Duration

120

(1)

Frequency

120

(1)

Exercises to Improve Flexibility

120

(5)

Preventing and Managing Low Back Pain

125

(20)

Function and Structure of the Spine

125

(2)

Causes of Back Pain

127

(1)

Preventing Low-Back Pain

127

(5)

Common Questions Answered

132

(1)

Summary

133

(1)

For More Information

133

(2)

Selected Bibliography

135

(2)

Assessing Your Current Level of Flexibility

137

(6)

Creating a Personalized Program for Developing Flexibility

143

(2)

Body Composition

145

(20)

What is Body Composition, and Why is it Important?

146

(4)

Health

147

(3)

Performance of Physical Activities

150

(1)

Self-Image

150

(1)

Wellness for Life

150

(1)

Assessing Body Composition

150

(4)

Body Mass Index

151

(1)

Skinfold Measurements

152

(1)

Other Methods of Measuring Body Composition

153

(1)

Assessing Body Fat Distribution

153

(1)

Determining Recommended Body Weight

154

(11)

Common Questions Answered

154

(1)

Summary

155

(1)

For More Information

156

(1)

Selected Bibliography

156

(1)

Assessing Body Composition

157

(6)

Determining Desirable Body Weight

163

(2)

Putting Together a Complete Fitness Program

165

(26)

Developing a Personal Fitness Plan

166

(6)

Set Goals

166

(1)

Select Activities

166

(4)

Set a Target Intensity, Duration, and Frequency for Each Activity

170

(1)

Set Up a System of Mini-Goals and Rewards

171

(1)

Include Lifestyle Physical Activity in Your Program

171

(1)

Develop Tools for Monitoring Your Progress

171

(1)

Make a Commitment

172

(1)

Putting Your Plan Into Action

172

(2)

Exercise Guidelines for People With Special Health Concerns

174

(5)

Arthritis

175

(1)

Asthma

175

(1)

Diabetes

176

(1)

Heart Disease and Hypertension

176

(1)

Obesity

176

(1)

Osteoporosis

176

(1)

Pregnancy

176

(1)

Exercise for Older Adults

177

(1)

Exercise for Children and Adolescents

177

(1)

Common Questions Answered

177

(1)

Summary

178

(1)

For More Information

178

(1)

Selected Bibliography

178

(1)

Sample Programs for Popular Activities

179

(12)

Walking/Jogging/Running Sample Program

180

(3)

Bicycling Sample Program

183

(2)

Swimming Sample Program

185

(1)

In-Line Skating Sample Program

186

(3)

A Personal Fitness Program Plan and Contract

189

(2)

Nutrition

191

(50)

Nutritional Requirements: Components of a Healthy Diet

192

(13)

Proteins-The Basis of Body Structure

192

(2)

Fats-Essential in Small Amounts

194

(4)

Carbohydrates-An Ideal Source of Energy

198

(1)

Dietary Fiber-A Closer Look

199

(1)

Vitamins-Organic Micronutrients

200

(2)

Minerals-Inorganic Micronutrients

202

(1)

Water-A Vital Component

202

(1)

Other Substances in Food

203

(2)

Nutritional Guidelines: Planning Your Diet

205

(10)

Recommended Dietary Allowances (RDAs) and Dietary Reference Intakes (DRIs)

205

(1)

The Food Guide Pyramid

206

(4)

Dietary Guidelines for Americans

210

(2)

The Vegetarian Alternative

212

(1)

Dietary Challenges for Special Population Groups

213

(2)

Nutritional Planning: Making Informed Choices About Food

215

(5)

Food Labels-A Closer Look

215

(2)

Dietary Supplement Labels-New Requirements

217

(1)

Food Additives-Benefits and Risks

217

(1)

Foodborne Illness-An Increasing Threat

217

(3)

Irradiated Foods-A Technique of Biotechnology

220

(1)

Organic Foods-Stricter Standards for a Booming Industry

220

(1)

A Personal Plan: Applying Nutritional Principles

220

(8)

Assessing and Changing Your Diet

223

(1)

Staying Committed to a Healthy Diet

223

(1)

Common Questions Answered

223

(2)

Summary

225

(1)

For More Information

225

(1)

Selected Bibliography

226

(2)

Nutrition Resources

228

(13)

Your Daily Diet Versus the Food Guide Pyramid

231

(4)

Dietary Analysis

235

(4)

Informed Food Choices

239

(2)

Weight Management

241

(28)

Health Implications of Overweight and Obesity

242

(1)

Factors that Contribute to a Weight Problem

242

(3)

Genetic Factors Versus Environmental Factors

243

(1)

Metabolism and Energy Balance

243

(1)

Other Explanations for Overweight

244

(1)

Weight Management and Lifestyle

245

(4)

Diet and Eating Habits

245

(3)

Physical Activity and Exercise

248

(1)

Thoughts and Emotions

248

(1)

Coping Strategies

249

(1)

Strategies for Losing Weight

249

(3)

Do-It-Yourself Approaches

249

(2)

Getting Help

251

(1)

Hazards and Rewards in the Search for the ``Perfect'' Body

252

(1)

Eating Disorders

252

(3)

Anorexia Nervosa

252

(1)

Bulimia Nervosa

253

(1)

Binge-Eating Disorder

253

(1)

Treating Eating Disorders

254

(1)

Creating an Individual Weight Management Plan

255

(14)

Assess Your Motivation and Commitment

256

(1)

Set Reasonable Goals

256

(1)

Assess Your Current Energy Balance

256

(1)

Increase Your Level of Physical Activity

256

(1)

Make Changes in Your Diet and Eating Habits

257

(1)

Put Your Plan into Action

257

(1)

Common Questions Answered

258

(1)

Summary

259

(1)

For More Information

259

(1)

Selected Bibliography

260

(1)

Calculating Daily Energy Balance

261

(4)

Identifying Weight-Loss Goals and Ways to Meet Them

265

(2)

Assessing Body Image and Testing for Eating Disorders

267

(2)

Stress

269

(22)

What Is Stress?

270

(3)

Physical Responses to Stressors

270

(2)

Emotional and Behavioral Responses to Stressors

272

(1)

The Stress Experience as a Whole

273

(1)

Stress and Disease

273

(1)

The General Adaptation Syndrome

273

(1)

Psychoneuroimmunology

274

(1)

Links Between Stress and Specific Conditions

274

(1)

Common Sources of Stress

274

(2)

Major Life Changes

274

(1)

Daily Hassles

275

(1)

College Stressors

275

(1)

Job-Related Stressors

275

(1)

Interpersonal and Social Stressors

276

(1)

Other Stressors

276

(1)

Managing Stress

276

(8)

Social Support

277

(1)

Communication

277

(1)

Exercise

278

(1)

Nutrition

278

(1)

Time Management

278

(2)

Cognitive Techniques

280

(1)

Relaxation Techniques

280

(3)

Other Techniques

283

(1)

Getting Help

284

(7)

Common Questions Answered

284

(1)

Summary

285

(1)

For More Information

285

(1)

Selected Bibliography

285

(2)

Identifying Your Stressors

287

(2)

Stress-Management Techniques

289

(2)

Cardiovascular Health

291

(18)

Risk Factors for Cardiovascular Disease

292

(6)

Major Risk Factors That Can Be Changed

292

(3)

Contributing Risk Factors That Can Be Changed

295

(1)

Major Risk Factors That Can't Be Changed

296

(1)

Possible Risk Factors Currently Being Studied

297

(1)

Major Forms of Cardiovascular Disease

298

(4)

Hypertension

298

(1)

Atherosclerosis

299

(1)

Heart Disease and Heart Attacks

299

(1)

Stroke

300

(1)

Congestive Heart Failure

301

(1)

Protecting Yourself Against Cardiovascular Disease

302

(7)

Eat Heart-Healthy

302

(1)

Exercise Regularly

303

(1)

Avoid Tobacco

303

(1)

Know and Manage Your Blood Pressure

303

(1)

Know and Manage Your Cholesterol Levels

303

(1)

Develop Ways to Handle Stress and Anger

303

(1)

Know Your Risk Factors

304

(1)

Common Questions Answered

304

(1)

Summary

305

(1)

For More Information

306

(1)

Selected Bibliography

306

(1)

Cardiovascular Health

307

(2)

Cancer

309

(20)

What Is Cancer?

310

(1)

Benign Versus Malignant Tumors

310

(1)

How Cancer Spreads: Metastasis

310

(1)

Common Cancers

310

(8)

Lung Cancer

310

(1)

Colon and Rectal Cancer

311

(1)

Breast Cancer

312

(2)

Prostate Cancer

314

(1)

Cancers of the Female Reproductive Tract

315

(1)

Skin Cancer

315

(1)

Oral Cancer

316

(1)

Testicular Cancer

316

(1)

Other Cancers

317

(1)

The Causes of Cancer

318

(5)

The Role of DNA

318

(2)

Dietary Factors

320

(2)

Inactivity and Obesity

322

(1)

Carcinogens in the Environment

322

(1)

Microorganisms

322

(1)

Preventing Cancer

323

(6)

Common Questions Answered

324

(1)

Summary

325

(1)

For More Information

325

(1)

Selected Bibliography

325

(2)

Risk Factors for Cancer

327

(2)

Substance Use and Abuse

329

(26)

Addictive Behavior

330

(1)

What Is Addiction?

330

(1)

The Development of Addiction

331

(1)

Examples of Addictive Behaviors

331

(1)

Psychoactive Drugs

331

(5)

Drug Use, Abuse, and Dependence

332

(2)

Who Uses (and Abuses) Drugs?

334

(1)

Treatment for Drug Abuse

334

(1)

Preventing Drug Abuse

335

(1)

The Role of Drugs in Your Life

335

(1)

Alcohol

336

(5)

Chemistry and Metabolism

336

(1)

Immediate Effects of Alcohol

336

(2)

Effects of Chronic Use of Alcohol

338

(1)

Alcohol Abuse

338

(1)

Binge Drinking

339

(1)

Alcoholism

340

(1)

Drinking and Responsibility

341

(1)

Tobacco

341

(14)

Nicotine Addiction

341

(1)

Health Hazards of Cigarette Smoking

342

(1)

Other Forms of Tobacco Use

343

(1)

Environmental Tobacco Smoke

344

(1)

Smoking and Pregnancy

345

(1)

Action Against Tobacco

345

(1)

Giving Up Tobacco

346

(1)

Common Questions Answered

347

(1)

Summary

348

(1)

For More Information

349

(1)

Selected Bibliography

350

(1)

Is Alcohol a Problem in Your Life?

351

(2)

For Smokers Only: Why Do You Smoke?

353

(2)

Sexually Transmitted Diseases

355

(20)

The Major STDs

356

(11)

HIV Infection and AIDS

356

(5)

Chlamydia

361

(2)

Gonorrhea

363

(1)

Pelvic Inflammatory Disease

364

(1)

Genital Warts

364

(1)

Genital Herpes

365

(1)

Hepatitis B

366

(1)

Syphilis

367

(1)

Other STDs

367

(1)

What You Can Do

368

(7)

Education

368

(1)

Diagnosis and Treatment

368

(1)

Prevention

368

(1)

Common Questions Answered

369

(1)

Summary

370

(1)

For More Information

371

(1)

Selected Bibliography

371

(2)

Behaviors and Attitudes Related to STDs

373

(2)

Wellness for Life

375

Developing Successful Interpersonal Relationships

376

(5)

Forming Relationships

376

(2)

Communication

378

(1)

Marriage

379

(1)

Successful Relationships, Successful Families

380

(1)

Meeting the Challenges of Aging

381

(1)

What Happens as You Age?

381

(1)

Life-Enhancing Measures

381

(1)

Using the Health Care System Intelligently

382

(3)

Managing Medical Problems

383

(1)

Getting the Most Out of Medical Care

384

(1)

Environmental Health

385

(2)

Population Growth

386

(1)

Pollution

387

(1)

What Can You Do?

387

(1)

Fit and Well for Life

387

Summary

388

(1)

For More Information

389

(1)

Selected Bibliography

390

(1)

Wellness Profile

391

Appendix A Injury Prevention and Personal Safety

(1)

Appendix d Nutritional Content of Common Foods

(1)

Appendix C Nutritional Content of Popular Items from Fast-Food Restaurants

(1)

Appendix D Monitoring Your Progress

(1)

Behavior Change Workbook

(1)

Index

Amazon no longer offers textbook rentals. We do!

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

9780767416795

0767416791

Summary

Table of Contents

Supplemental Materials

Write a Review

Amazon no longer offers textbook rentals. We do!

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

9780767416795

0767416791

Summary

Table of Contents

Supplemental Materials

Write a Review

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