Principles and Labs for Physical Fitness

Description

Chapter Labs Contents Preface Ch 1: Why Physical Fitness? Objectives Life Expectancy Lifestyle as a Health Problem Physical Activity and Exercise Defined Importance of Increased Physical Activity National Initiatives to Promote Healthy and Active Lifestyles Monitoring Daily Physical Activity "Sitting Disease:" A 21st Century Chronic Disease Fitness and Longevity Types of Physical Fitness Fitness Standards: Health versus Physical Fitness Benefits of Fitness The Wellness Challenge for Our Day Guidelines for a Healthy Lifestyle: Using This Book An Individualized Approach The Joy of Fitness Exercise Safety Resting Heart Rate and Blood Pressure Assessment Mean Blood Pressure Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 1A: Daily Physical Activity Log Lab 1B: PAR-Q and Health History Questionnaire Lab 1C: Resting Heart Rate and Blood Pressure Ch 2: Behavior Modification Objectives Living in a Toxic Health and Fitness Environment Environmental Influences on Physical Activity Environmental Influence on Diet and Nutrition Values and Behavior Your Brain and Your Habits Willpower Barriers to Change Self-Efficacy Motivation and Locus of Control Changing Behavior Behavior Change Theories The Process of Change Techniques of Change Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 2A: Exercising Control over Your Physical Activity and Nutrition Environment Lab 2B: Behavior Modification Plan Lab 2C: Setting SMART Goals Ch 3: Nutrition for Wellness Objectives Nutrients Carbohydrates Fats (Lipids) Proteins Vitamins Minerals Water Balancing the Diet Nutrition Standards Nutrient Analysis Achieving a Balanced Diet Choosing Healthy Foods Vegetarianism Nuts Soy Products Probiotics Advanced Glycation End Products Diets from Other Cultures Nutrient Supplementation Benefits of Foods Functional Foods Organic Foods Genetically Modified Crops Energy Substrates for Physical Activity Nutrition for Athletes Bone Health and Osteoporosis Iron Deficiency 2010 Dietary Guidelines for Americans Proper Nutrition: A Lifetime Prescription for Healthy Living Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 3A: Nutrient Analysis Lab 3B: MyPlate Record Form Ch 4: Body Composition Objectives Essential and Storage Fat Techniques to Assess Body Composition Metrics Used to Determine Recommended Body Weight Body Mass Index Waist Circumference Waist-to-Height Ratio: "Keep Your Waist Circumference to Less Than Half Your Height." Determining Recommended Body Weight Importance of Regular Body Composition Assessment Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 4A: Hydrostatic Weighing for Body Composition Assessment Lab 4B: Body Composition, Disease Risk Assessment, and Recommended Body Weight Determination Ch 5: Weight Management Objectives Overweight versus Obese Tolerable Weight The Weight Loss Dilemma Diet Crazes Eating Disorders The Physiology of Weight Loss Diet and Metabolism Hormonal Regulation of Appetite Sleep and Weight Management Monitoring Body Weight Exercise and Weight Management The Roles of Exercise Intensity and Duration in Weight Management Overweight and Fit Debate Healthy Weight Gain Weight Loss Myths Losing Weight the Sound and Sensible Way Monitoring Your Diet with Daily Food Logs Effect of Food Choices on Long-Term Weight Gain Behavior Modification and Adherence to a Weight Management Program The Simple Truth Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 5A: Computing Your Daily Caloric Requirement Lab 5B: Weight-Loss Behavior Modification Plan Lab 5C: Calorie-Restricted Diet Plans Lab 5D: Healthy Plan for Weight Maintenance or Gain Lab 5E: Weight Management: Measuring Progress Ch 6: Cardiorespiratory Endurance Objectives Basic Cardiorespiratory Physiology: A Quick Survey Aerobic and Anaerobic Exercise Benefits of Aerobic Training Physical Fitness Assessment Responders versus Nonresponders Assessment of Cardiorespiratory Endurance Tests to Estimate VO2max Interpreting the Results of Your VO2max Predicting VO2 and Caloric Expenditure from Walking and Jogging Principles of CR Exercise Prescription Guidelines for CR Exercise Prescription Fitness Benefits of Aerobic Activities Getting Started and Adhering to a Lifetime Exercise Program A Lifetime Commitment to Fitness Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 6A: Cardiorespiratory Endurance Assessment Lab 6B: Caloric Expenditure and Exercise Heart Rate Lab 6C: Exercise Readiness Questionnaire Lab 6D: Cardiorespiratory Exercise Prescription Ch 7: Muscular Fitness: Strength and Endurance Objectives Strength Training Benefits Muscular Fitness and Aging Assessment of Muscular Strength and Endurance Strength-Training Prescription Overload Specificity of Training Principles Involved in Strength Training Strength-Training Exercises Dietary Guidelines for Muscular and Strength Development Core Strength Training Pilates Exercise System Stability Exercise Balls Elastic-Band Resistive Exercise Exercise Safety Guidelines Setting Up Your Own Strength-Training Program Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Strength-Training Exercises without Weights Strength-Training Exercises with Weights Stability Ball Exercises Lab 7A: Muscular Strength and Endurance Assessment Lab 7B: Strength-Training Program Ch 8: Muscular Flexibility Objectives Benefits of Good Flexibility Flexibility in Older Adults Factors Affecting Flexibility Assessment of Flexibility Interpreting Flexibility Test Results Principles of Muscular Flexibility Prescription Proprioceptive Neuromuscular Facilitation Physiological Response to Stretching Intensity Repetitions Frequency of Exercise When to Stretch? Flexibility Exercises Preventing and Rehabilitating Low Back Pain Effects of Stress Personal Flexibility and Low Back Conditioning Program Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Flexibility Exercises Exercises for the Prevention and Rehabilitation of Low Back Pain Lab 8A: Muscular Flexibility Assessment Lab 8B: Posture Evaluation Lab 8C: Flexibility Development and Low Back Conditioning Ch 9: Skill Fitness and Fitness Programming Objectives Performance Tests for Skill-Related Fitness Team Sports Specific Exercise Considerations Exercise-Related Injuries Exercise and Aging Physical Training in the Older Adult Preparing for Sports Participation Base Fitness Conditioning Sport-Specific Conditioning Overtraining Periodization Personal Fitness Programming: An Example You Can Get It Done Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 9A: Assessment of Skill Fitness Lab 9B: Personal Fitness Plan Ch 10: Stress Assessment and Management Techniques The Mind-Body Connection The Brain Stress and Illness Sleep and Wellness Stress Stress Adaptation Perceptions and Health Self-Esteem Fighting Spirit Sources of Stress Behavior Patterns Vulnerability to Stress Time Management Coping with Stress Physical Activity Relaxation Techniques Biofeedback Progressive Muscle Relaxation Breathing Techniques for Relaxation Visual Imagery Autogenic Training Meditation Yoga Tai Chi Which Technique is Best? Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 10A: Stress Events Scale Lab 10B: Type A Personality and Hostility Assessment Lab 10C: Stress Vulnerability Questionnaire Lab 10D: Goals and Time Management Skills Lab 10E: Stress Management Ch 11: A Healthy Lifestyle The Seven Dimensions of Wellness Spiritual Well-Being Leading Health Problems in the United States Diseases of the Cardiovascular System Coronary Heart Disease Cancer Chronic Lower Respiratory Disease Accidents Substance Abuse Sexually Transmitted Infections An Educated Fitness/Wellness Consumer Health/Fitness Club Memberships Personal Trainers Purchasing Exercise Equipment Life Expectancy and Physiological Age Self-Evaluation and Behavioral Goals for the Future The Fitness Experience and a Challenge for the Future Assess Your Behavior Assess Your Knowledge Notes Suggested Readings Lab 11A: Cardiovascular and Cancer Risk Management Lab 11B: Life Expectancy and Physiological Age Prediction Questionnaire Lab 11C: Fitness and Wellness Community Resources Lab 11D: Self-Evaluation and Future Behavioral Goals Appendix A: Nutritive Value of Selected Foods Glossary Answers to Assess Your Knowledge Index