FIT & WELL: CORE CONCEPTS AND LABS IN PHYSICAL FITNESS AND WELLNESS

FIT & WELL: CORE CONCEPTS AND LABS IN PHYSICAL FITNESS AND WELLNESS

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Product details

  • Paperback
  • 206 x 267 x 18mm | 857g
  • OH, United States
  • 13th edition
  • 1260085473
  • 9781260085471

Table of contents

CONTENTS

1

INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT

WELLNESS: NEW HEALTH GOALS

The Dimensions of Wellness

New Opportunities for Taking Charge

National Health

Behaviors That Contribute to Wellness

Wellness Factors That Seem Outside Our Control

College Students and Wellness

REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT

Getting Serious about Your Health

Building Motivation to Change

Enhancing Your Readiness to Change

Dealing with Relapse

Developing Skills for Change: Creating a Personalized Plan

Putting Your Plan into Action

Staying with It

Being Fit and Well for Life

Tips for Today and the Future

Summary

For Further Exploration

Selected Bibliography

LAB 1.1 Your Wellness Profile

LAB 1.2 Lifestyle Evaluation

2

PRINCIPLES OF PHYSICAL FITNESS

PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS

Physical Activity on a Continuum

How Much Physical Activity Is Enough?

COMPONENTS OF PHYSICAL FITNESS

Cardiorespiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Skill (Neuromuscular)-Related Components of Fitness

PRINCIPLES OF PHYSICAL TRAINING: ADAPTATION TO STRESS

Specificity-Adapting to Type of Training

Progressive Overload-Adapting to the Amount of Training and the FITT-VP Principle

Reversibility-Adapting to a Reduction in Training

Individual Differences-Limits on Adaptability

DESIGNING YOUR OWN EXERCISE PROGRAM

Getting Medical Clearance

Assessing Yourself

Setting Goals

Choosing Activities for a Balanced Program

Guidelines for Training

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 2.1 Safety of Exercise Participation: PAR-Q+

LAB 2.2 Overcoming Barriers to Being Active

LAB 2.3 Using a Fitness Tracker or Smartphone Exercise App to Measure Physical Activity

3

CARDIORESPIRATORY ENDURANCE

BASIC PHYSIOLOGY OF CARDIORESPIRATORY ENDURANCE EXERCISE

The Cardiorespiratory System

Energy Production

Exercise and the Three Energy Systems

BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE

Improved Cardiorespiratory Functioning

Improved Cellular Metabolism

Reduced Risk of Chronic Disease

Better Control of Body Fat

Improved Immune Function

Improved Psychological and Emotional Well-Being

ASSESSING CARDIORESPIRATORY FITNESS

Choosing an Assessment Test

Monitoring Your Heart Rate

Interpreting Your Score

DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM

Setting Goals

Applying the FITT-VP Principle

Warming Up and Cooling Down

Building Cardiorespiratory Fitness

Maintaining Cardiorespiratory Fitness

EXERCISE SAFETY AND INJURY PREVENTION

Hot Weather and Heat Stress

Cold Weather

Poor Air Quality

Exercise Injuries

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 3.1 Assessing Your Current Level of Cardiorespiratory Endurance

LAB 3.2 Developing an Exercise Program for Cardiorespiratory Endurance

4

MUSCULAR STRENGTH AND ENDURANCE

BASIC MUSCLE PHYSIOLOGY AND THE EFFECTS OF STRENGTH TRAINING

Muscle Fibers

Motor Units

Metabolic and Heart Health

ASSESSING MUSCULAR STRENGTH AND ENDURANCE

CREATING A SUCCESSFUL STRENGTH TRAINING PROGRAM

Static versus Dynamic Strength Training Exercises

Weight Machines, Free Weights, and Body Weight Exercises

Other Training Methods and Types of Equipment

Applying the FITT-VP Principle: Selecting Exercises and Putting Together a Program

The Warm-Up and Cool-Down

Getting Started and Making Progress

More Advanced Strength Training Programs

Weight Training Safety

Supplements and Drugs

WEIGHT TRAINING EXERCISES

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 4.1 Assessing Your Current Level of Muscular Strength

LAB 4.2 Assessing Your Current Level of Muscular Endurance

LAB 4.3 Designing and Monitoring a Strength Training Program

5

FLEXIBILITY AND LOW-BACK HEALTH

TYPES OF FLEXIBILITY

WHAT DETERMINES FLEXIBILITY?

Joint Structure

Muscle Elasticity and Length

Nervous System Regulation

BENEFITS OF FLEXIBILITY

Joint Health

Prevention of Low-Back Pain and Injuries

Additional Potential Benefits of Flexibility

ASSESSING FLEXIBILITY

CREATING A SUCCESSFUL PROGRAM TO DEVELOP FLEXIBILITY

Applying the FITT-VP Principle

Making Progress

Exercises to Improve Flexibility: A Sample Program

PREVENTING AND MANAGING LOW-BACK PAIN

Function and Structure of the Spine

Core Muscle Fitness

Causes of Back Pain

Preventing Low-Back Pain

Managing Acute Back Pain

Managing Chronic Back Pain

Exercises for the Prevention and Management of Low-Back Pain

Tips for Today and the Future

LOW-BACK EXERCISES

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 5.1 Assessing Your Current Level of Flexibility

LAB 5.2 Creating a Personalized Program for Developing Flexibility

LAB 5.3 Assessing Muscular Endurance for Low-Back Health

6

BODY COMPOSITION

WHAT IS BODY COMPOSITION, AND WHY IS IT IMPORTANT?

Overweight and Obesity Defined

Prevalence of Overweight and Obesity among Americans

Excess Body Fat and Wellness

Problems Associated with Very Low Levels of Body Fat

ASSESSING BODY MASS INDEX, BODY COMPOSITION, AND BODY FAT DISTRIBUTION

Calculating Body Mass Index

Estimating Percent Body Fat

Assessing Body Fat Distribution

Somatotype

SETTING BODY COMPOSITION GOALS

MAKING CHANGES IN BODY COMPOSITION

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 6.1 Assessing Body Mass Index and Body Composition

LAB 6.2 Setting Goals for Target Body Weight

7

PUTTING TOGETHER A COMPLETE FITNESS PROGRAM

DEVELOPING A PERSONAL FITNESS PLAN



Set Goals
Select Activities
Set a Target Frequency, Intensity, and Time (Duration) for Each Activity
Set Up a System of Mini-Goals and Rewards
Include Lifestyle Physical Activity and Strategies to Reduce Sedentary Time in Your Program
Develop Tools for Monitoring Your Progress
Make a Commitment

PUTTING YOUR PLAN INTO ACTION

EXERCISE GUIDELINES FOR LIFE STAGES AND PEOPLE WITH SPECIAL HEALTH CONCERNS

Exercise Guidelines for Life Stages

Exercise Guidelines for People with Special Health Concerns

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

SAMPLE PROGRAMS

LAB 7.1 A Personal Fitness Program Plan and Agreement

LAB 7.2 Getting to Know Your Fitness Facility

8

NUTRITION

NUTRITIONAL REQUIREMENTS: COMPONENTS OF A HEALTHY DIET

Calories

Proteins-The Basis of Body Structure

Fats-Essential in Small Amounts

Carbohydrates-A Key Source of Energy

Fiber-A Closer Look

Vitamins-Organic Micronutrients

Minerals-Ino
rganic Micronutrients

Water-Vital but Often Ignored

Other Substances in Food

NUTRITIONAL GUIDELINES: PLANNING YOUR DIET

Dietary Reference Intakes (DRIs)

Dietary Guidelines for Americans

USDA's MyPlate

DASH Eating Plan

The Vegetarian Alternative

Functional Foods

Dietary Challenges for Various Population Groups

NUTRITIONAL PLANNING: MAKING INFORMED CHOICES ABOUT FOOD

Food Labels

Calorie Labeling: Restaurants and Vending Machines
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About Thomas Fahey

Thomas D. Fahey (Ed.D.,University of California, Berkeley) is Professor of Kinesiology at California State University, Chico, where he teaches Exercise Physiology and Principles of Strength and Conditioning. In addition to writing college textbooks and trade books on exercise physiology, wellness, and athletic training, he has written hundreds of articles for scholarly journals and popular magazines and is a contributing editor and writer for several fitness magazines. A volunteer assistant coach with the track and field team at Chico, he is a world-class masters discus thrower and has won many international awards and medals. He is a former competitor in powerlifting, highland games, alpine skiing, and tennis.



Paul Insel, Ph.D. is Clinical Associate Professor of Psychiatry and Behavioral Sciences at the Stanford University School of Medicine. He has been the principal investigator of numerous NIH studies involving health education, mental health, blood pressure, cardiovascular disease, and nutrition. He has authored 14 books and more than 100 articles.



Walton T. Roth, M.D., is Professor of Psychiatry and Behavioral Sciences at the Stanford Uni-versity School of Medicine, and Chief of the Psychiatric Consultation Service at the VA Palo Alto Health Care System. He is author of over 150 research articles about how the body reacts to stress and psychological disorders. His clinical specialties are the treatment of anxiety disor-ders and psychiatric consultation in the general hospital.
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