Fitness and Wellness

Description

Take control of your health--and life--with FITNESS AND WELLNESS. Reflecting the latest research and practical guidelines on nutrition, fitness and disease prevention, the 13th Edition equips you with the tools you need to make positive choices for your health. After assessing your current habits, you soon will be following the book's easy steps to start positive behavior changes. Hands-on activities let you immediately apply what you learn to your own life, while engaging visuals and descriptive examples in each chapter help you visualize key concepts. A wealth of online resources extend your learning beyond the classroom and reinforce key concepts through behavior modification planning activities, practice tests, online labs and a behavior change planner. Empower yourself to make positive changes and improve your health with FITNESS AND WELLNESS. Cover Contents Preface Chapter 1: Introduction to Physical Fitness and Wellness 1.1 Lifestyle, Health, and Quality of Life 1.2 Life Expectancy 1.3 Physical Activity Affects Health and Quality of Life 1.4 Federal Guidelines for Physical Activity 1.5 Benefits of Physical Fitness 1.6 Types of Physical Fitness 1.7 Wellness 1.8 The Path to Fitness and Wellness 1.9 Behavior Modification 1.10 Values and Behavior 1.11 Your Brain and Your Habits 1.12 Planning and Willpower 1.13 Motivation and Locus of Control 1.14 Changing Behavior 1.15 The Process of Change 1.16 SMART Goals 1.17 A Word of Caution before You Start Exercise Assess Your Behavior Assess Your Knowledge Chapter 2: Assessment of Physical Fitness 2.1 The Value of Fitness Testing 2.2 Responders versus Nonresponders 2.3 Fitness Assessment Battery 2.4 Cardiorespiratory Endurance 2.5 Muscular Fitness 2.6 Muscular Flexibility 2.7 Body Composition 2.8 Effects of Exercise and Diet on Body Composition Assess Your Behavior Assess Your Knowledge Chapter 3: Exercise Prescription 3.1 Monitoring Daily Physical Activity 3.2 Readiness for Exercise 3.3 Exercise Prescriptions 3.4 Cardiorespiratory Endurance 3.5 Muscular Fitness (Muscular Strength and Muscular Endurance) 3.6 Flexibility 3.7 Preventing and Rehabilitating Low Back Pain 3.8 Getting Started 3.9 Setting Fitness Goals Assess Your Behavior Assess Your Knowledge Chapter 4: Evaluating Fitness Activities 4.1 Traditional Fitness Activities 4.2 New Fitness Trends 4.3 Rating the Fitness Benefits of Aerobic Activities 4.4 Skill-Related Fitness 4.5 Team Sports 4.6 Tips to Enhance Your Aerobic Workout Assess Your Behavior Assess Your Knowledge Chapter 5: Nutrition for Wellness 5.1 The Essential Nutrients 5.2 Nutrition Standards 5.3 Macronutrient Composition Guidelines 5.4 Caloric Content of Food 5.5 Balancing the Diet 5.6 Vegetarianism 5.7 Nutrient Supplementation 5.8 Benefits of Foods 5.9 Eating Disorders 5.10 2015-2020 Dietary Guidelines for Americans 5.11 A Lifetime Commitment to Wellness Assess Your Behavior Assess Your Knowledge Chapter 6: Weight Management 6.1 An Epidemic of Excessive Body Weight and Obesity 6.2 Tolerable Weight 6.3 Fad Dieting 6.4 Principles of Weight Management 6.5 Physical Activity and Weight Management 6.6 Designing Your Own Weight Loss Program 6.7 Behavior Modification and Adherence to a Lifetime Weight Management Program 6.8 You Can Do It! Assess Your Behavior Assess Your Knowledge Chapter 7: Stress Management 7.1 The Mind/Body Connection 7.2 What Is Stress? 7.3 How the Body Responds and Adapts to Stress 7.4 How Behavior Patterns Affect Health 7.5 Vulnerability to Stress 7.6 Sources of Stress 7.7 Sleep Management 7.8 Time Management 7.9 Managing Technostress 7.10 Coping with Stress 7.11 Relaxation Techniques Assess Your Behavior Assess Your Knowledge Chapter 8: A Healthy Lifestyle Approach 8.1 A Wellness Lifestyle 8.2 Causes of Death 8.3 Diseases of the Cardiovascular System 8.4 Cancer 8.5 Chronic Lower Respiratory Disease 8.6 Accidents 8.7 Substance Abuse 8.8 Sexually Transmitted Infections Assess Your Behavior Assess Your Knowledge Chapter 9: Relevant Fitness and Wellness Issues 9.1 Wellness Behavior Modification Issues 9.2 Safety of Exercise Participation and Injury Prevention 9.3 Considerations for Women 9.4 Nutrition and Weight Control 9.5 Exercise and Aging 9.6 Fitness/Wellness Consumer Issues What's Next? Assess Your Behavior Assess Your Knowledge Appendix A: Strength-Training Exercises Appendix B: Flexibility Exercises Appendix C: Exercises for the Prevention and Rehabilitation of Low Back Pain Appendix D: Contraindicated Exercises Answer Key Glossary Index