Get Fit - Stay Fit

ISBN 13:
9780073523859
ISBN 10:
0073523852
Edition: 6th
Format: Paperback
Copyright: 09/01/2011
Publisher: McGraw-Hill Humanities/Social Sciences/Languages

Note: Not guaranteed to come with supplemental materials (access cards, study guides, lab manuals, CDs, etc.)

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Summary

This brief, user-friendly text is designed for students with little or no background in developing a personal fitness program. Topics covered in Get Fit, Stay Fitinclude principles of cardiorespiratory fitness, muscular strength and endurance, flexibility, limiting body fat, and nutrition. Key points have been emphasized to explain why certain aspects of physical fitness should be important to individuals, and how to become an informed consumer of physical fitness equipment and services.

Preface	p. viii
Getting Fit: Why Should You Care?	p. 1
Why should you care about being physically active?	p. 1
Exercise and physical activity	p. 3
Healthy People 2020 Objectives	p. 3
What components of fitness are important to you?	p. 7
Determining your reasons for wanting to be fit	p. 12
Determining how frequently you engage in physical activity	p. 12
How long will it take you to get fit?	p. 12
Summary	p. 13
Importance of Physical Fitness	p. 17
Daily Fitness Schedule	p. 19
Creating a Healthy Lifestyle	p. 21
Why should you be concerned about your lifestyle?	p. 21
What is the effect of stress on a healthy lifestyle?	p. 23
How can you prevent coronary artery disease?	p. 30
What is cancer?	p. 34
What lifestyle habits are deterrents to fitness?	p. 36
Creating a healthy lifestyle: your personal responsibility	p. 43
Summary	p. 44
Your Personal Stress Inventory	p. 47
Health Style: A Self Test	p. 51
Starting Your Own Fitness Program	p. 57
The program should be fun and enjoyable	p. 57
What are the basic principles of a fitness program?	p. 58
Should you do a warm-up routine before you exercise?	p. 61
What are the goals of your fitness program?	p. 63
How should you exercise?	p. 63
Where do you begin?	p. 66
Precautions in beginning a fitness program	p. 66
Ready to begin?	p. 67
Summary	p. 67
Medical History Questionnaire	p. 69
Planning for a Physical Activity Program	p. 71
Developing Cardiorespiratory Fitness	p. 73
Why is cardiorespiratory fitness important for you?	p. 73
What is the difference between aerobic versus anaerobic activities?	p. 74
How does exercise affect the function of the heart?	p. 75
What determines how efficiently the body is using oxygen?	p. 77
The FIT principle	p. 78
What training techniques can be used to improve cardiorespiratory endurance?	p. 79
Good aerobic activities for improving cardiorespiratory endurance	p. 86
What is your level of cardiorespiratory endurance?	p. 97
Summary	p. 97
Calculating Target Heart Rate	p. 101
The Rockport Fitness Walking Test	p. 103
Cooper's 12-Minute Walking/Running Test	p. 111
Improving Muscular Strength, Endurance, and Power	p. 113
Why is muscular strength important for everyone?	p. 113
How are strength and muscular endurance related?	p. 114
Why is muscular power important in sport activities?	p. 114
Types of skeletal muscle contraction	p. 114
What factors influence how much strength you have?	p. 115
What physiological changes occur to cause increased strength?	p. 117
What are the techniques of resistance training?	p. 118
Core stabilization training	p. 119
Assessment of muscular strength and endurance	p. 156
Summary	p. 156
Push-Ups	p. 159
Bent-Knee Sit-Ups	p. 161
Muscular Endurance Test	p. 163
Increasing Flexibility Through Stretching	p. 167
Why is it important to have good flexibility?	p. 167
What structures in the body can limit flexibility?	p. 168
What are the different stretching techniques?	p. 170
Is there a relationship between strength and flexibility?	p. 173
Stretching exercises	p. 175
Alternative stretching techniques	p. 181
How do you know if you have good flexibility?	p. 183
Summary	p. 185
Trunk Flexion	p. 187
Trunk Extension	p. 189
Shoulder Lift Test	p. 191
Eating light	p. 193
Why do you need to know about nutrition?	p. 193
Basic principles of nutrition	p. 194
Nutrient requirements and recommendations	p. 210
Dietary Guidelines for Americans	p. 211
What is the role of nutrition in physical activity?	p. 216
Food safety	p. 223
Summary	p. 223
Nutritional Knowledge Survey	p. 227
Assessing Your Nutritional Habits	p. 229
7-Day Diet Analysis	p. 231
Limiting Your Body Fat Through Diet & Exercise	p. 233
Why should you be concerned about body fat?	p. 233
What is body composition?	p. 238
How do you achieve caloric balance?	p. 240
What can you do to lose body fat?	p. 243
What if you want to increase lean body mass?	p. 253
What is disordered eating?	p. 254
Summary	p. 257
Calculating Body Mass Index (BMI)	p. 259
Calculating Percent Body Fat Using Skinfold Measurements	p. 261
Determining Your Basal Metabolic Rate (BMR)	p. 265
Calculating Energy Expenditure	p. 269
Calculating Caloric Intake	p. 273
Worksheet for Estimating Caloric Balance	p. 275
Practicing Safe Fitness	p. 277
How can you prevent injuries?	p. 277
What types of injuries might occur in an exercise program?	p. 279
Treatment and management of injuries	p. 284
What exercises should be avoided?	p. 284
What precautions should you take when exercising in hot or cold environments?	p. 288
Physical activity during pregnancy	p. 291
Summary	p. 293
Becoming a Wise Consumer	p. 295
Are you a wise consumer of fitness products?	p. 295
What to consider when buying fitness equipment	p. 296
How should you choose appropriate clothing and shoes for exercise?	p. 303
What to look for in a health club	p. 305
What to look for in fitness magazines, books, DVDs, and Web sites	p. 307
The bottom line for the consumer	p. 308
Summary	p. 308
Dietary Reference Intakes A
Credits C
Index	p. 1-1
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