Concepts of Physical Fitness : Active Lifestyles for Wellness
, by Corbin, Charles B.Note: Supplemental materials are not guaranteed with Rental or Used book purchases.
- ISBN: 9780072461916 | 0072461918
- Cover: Hardcover
- Copyright: 3/1/2002
The Concepts books have been helping readers build fitness habits into their lives for over thirty years! Concepts of Physical Fitness: Active Lifestyles for Wellness gives you the tools and information to live a healthier life. By organizing the material into brief concepts, it's easy to find and focus on what is most important. Book jacket.
Preface | p. x |
Acknowledgments | p. xvi |
What's in This for You? | p. xviii |
Lifestyles for Health, Wellness, and Fitness | p. 1 |
Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction | p. 1 |
National Health Goals | p. 2 |
Introduction | p. 2 |
Health and Wellness | p. 2 |
Physical Fitness | p. 6 |
Healthy Lifestyles | p. 10 |
The HELP Philosophy | p. 11 |
Strategies for Action | p. 12 |
Web Resources | p. 13 |
Suggested Readings | p. 13 |
In the News | p. 14 |
Lab Resource Materials: The Healthy Lifestyle Questionnaire | p. 15 |
Wellness Self-Perceptions | p. 17 |
Fitness Stunts and Fitness Estimates | p. 19 |
Using Self-Management Skills to Adhere to Healthy Lifestyle Behaviors | p. 21 |
Making Lifestyle Changes | p. 22 |
Factors That Promote Lifestyle Change | p. 23 |
Self-Management Skills | p. 25 |
Strategies for Action | p. 28 |
Web Resources | p. 29 |
Suggested Readings | p. 30 |
In the News | p. 30 |
The Physical Activity Adherence Questionnaire | p. 31 |
The Self-Management Skills Questionnaire | p. 33 |
An Introduction to Physical Activity | p. 35 |
Preparing for Physical Activity | p. 35 |
Factors to Consider before Beginning Physical Activity | p. 36 |
Factors to Consider during Daily Physical Activity | p. 38 |
Physical Activity in the Heat | p. 40 |
Physical Activity in Other Environments | p. 41 |
Soreness and Injury | p. 43 |
Web Resources | p. 44 |
Suggested Readings | p. 44 |
In the News | p. 44 |
Readiness for Physical Activity | p. 45 |
The Warm-Up and Cool-Down | p. 47 |
The Health Benefits of Physical Activity | p. 49 |
Physical Activity and Hypokinetic Diseases | p. 50 |
Physical Activity and Cardiovascular Diseases | p. 51 |
Physical Activity and the Healthy Heart | p. 52 |
Physical Activity and Atherosclerosis | p. 52 |
Physical Activity and Heart Attack | p. 54 |
Physical Activity and Other Cardiovascular Diseases | p. 55 |
Physical Activity and Other Hypokinetic Conditions | p. 56 |
Physical Activity and Aging | p. 59 |
Health, Wellness, and Fitness Promotion | p. 60 |
Hypokinetic Disease Risk Factors | p. 62 |
Strategies for Action | p. 63 |
Web Resources | p. 63 |
Suggested Readings | p. 63 |
In the News | p. 64 |
Assessing Heart Disease Risk Factors | p. 65 |
How Much Physical Activity Is Enough? | p. 67 |
The Principles of Physical Activity | p. 68 |
The FIT Formula | p. 69 |
The Physical Activity Pyramid | p. 70 |
Physical Activity Patterns | p. 74 |
Strategies for Action | p. 75 |
Web Resources | p. 76 |
Suggested Readings | p. 76 |
In the News | p. 76 |
Self-Assessment of Physical Activity | p. 77 |
The Physical Activity Pyramid | p. 79 |
Learning Self-Planning Skills for Lifetime Physical Activity | p. 79 |
Clarifying Reasons | p. 80 |
Identifying Needs | p. 81 |
Setting Personal Goals | p. 84 |
Selecting Activities | p. 86 |
Writing Your Plan | p. 86 |
Evaluating Progress | p. 86 |
Strategies for Action | p. 87 |
Web Resources | p. 87 |
Suggested Readings | p. 87 |
In the News | p. 88 |
Physical Activity Attitude Questionnaire | p. 89 |
Lifestyle Physical Activity | p. 91 |
Adopting an Active Lifestyle | p. 92 |
The Health Benefits of Lifestyle Physical Activity | p. 95 |
How Much Lifestyle Physical Activity Is Enough? | p. 96 |
Strategies for Action | p. 99 |
Web Resources | p. 99 |
Suggested Readings | p. 99 |
In the News | p. 100 |
Planning and Self-Monitoring (Logging) Your Lifestyle Physical Activity | p. 101 |
Cardiovascular Fitness | p. 103 |
Cardiovascular Fitness | p. 104 |
Cardiovascular Fitness and Health Benefits | p. 107 |
Threshold and Target Zones for Improving Cardiovascular Fitness | p. 109 |
Percent of Heart Rate Reserve (HRR) Method | p. 112 |
Percent of Maximal Heart Rate Method | p. 112 |
Strategies for Action | p. 114 |
Web Resources | p. 115 |
Suggested Readings | p. 115 |
In the News | p. 116 |
Lab Resource Materials: Evaluating Cardiovascular Fitness | p. 117 |
Counting Target Heart Rate and Ratings of Perceived Exertion | p. 121 |
Evaluating Cardiovascular Fitness | p. 123 |
Active Aerobics, Sports, and Recreational Activities | p. 125 |
Physical Activity Pyramid: Level 2 | p. 126 |
Active Aerobic Activities | p. 128 |
Interval Training | p. 128 |
Aerobic Exercise Machines | p. 129 |
Bicycling | p. 129 |
Cross-Country Skiing | p. 129 |
Dance and Step Aerobics | p. 130 |
Inline Skating | p. 130 |
Jogging/Running | p. 130 |
Martial Arts Exercise | p. 131 |
Spinning | p. 131 |
Swimming | p. 132 |
Water Exercise | p. 132 |
Walking | p. 132 |
Crosstraining and Calisthenics | p. 132 |
Circuit Resistance Training (CRT) | p. 132 |
Continuous Calisthenics | p. 132 |
Rope Jumping | p. 133 |
Active Recreation Activities | p. 133 |
Dance | p. 133 |
Fartlek | p. 133 |
Hiking and Backpacking | p. 133 |
Skiing | p. 133 |
Rowing, Canoeing, and Kayaking | p. 133 |
Active Sport Activities | p. 134 |
Strategies for Action | p. 135 |
Web Resources | p. 136 |
Suggested Readings | p. 136 |
In the News | p. 136 |
Jogging/Running | p. 137 |
Planning and Logging Participation in Active Aerobics, Sports, and Recreation | p. 139 |
Flexibility | p. 143 |
Factors Influencing Flexibility | p. 145 |
Health Benefits of Flexibility and Stretching | p. 146 |
Stretching Methods | p. 147 |
How Much Stretch Is Enough | p. 149 |
Guidelines for Safe and Effective Stretching | p. 151 |
Strategies for Action | p. 152 |
Web Resources | p. 153 |
Suggested Readings | p. 153 |
In the News | p. 153 |
Lab Resource Materials: Flexibility Tests | p. 159 |
Evaluating Flexibility | p. 161 |
Planning and Logging Stretching Exercises | p. 163 |
Muscle Fitness | p. 165 |
Factors Influencing Strength and Muscular Endurance | p. 166 |
Health Benefits of Muscle Fitness and Resistance Exercise | p. 168 |
Types of Progressive Resistance Exercise | p. 169 |
Resistance Training Equipment | p. 171 |
Progressive Resistance Exercise: How Much PRE Is Enough? | p. 172 |
Training Principles for PRE | p. 175 |
Is There Strength in a Bottle? | p. 177 |
Guidelines for Safe and Effective Resistance Training | p. 180 |
Strategies for Action | p. 182 |
Web Resources | p. 182 |
Suggested Readings | p. 183 |
In the News | p. 184 |
Lab Resource Materials: Muscle Fitness Tests | p. 195 |
Evaluating Muscle Strength: 1 RM and Grip Strength | p. 199 |
Evaluating Muscular Endurance | p. 201 |
Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines | p. 203 |
Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric Exercises | p. 205 |
Physical Activity: Special Considerations | p. 207 |
Safe Physical Activity and Exercises | p. 207 |
Principles of Safe Physical Activity | p. 208 |
Decreasing Risks from Hazardous Activities and Exercises | p. 209 |
Strategies for Action | p. 212 |
Web Resources | p. 212 |
Suggested Readings | p. 212 |
In the News | p. 212 |
Safe Exercises | p. 221 |
Body Mechanics: Posture and Care of the Back and Neck | p. 223 |
Facts about Backs | p. 224 |
Elements and Benefits of Good Posture | p. 224 |
Causes and Effects of Poor Posture | p. 226 |
Back and Neck Pain | p. 227 |
Importance of Good Body Mechanics | p. 228 |
Exercises for Posture and Back/Neck Care | p. 230 |
Strategies for Action | p. 231 |
Web Resources | p. 232 |
Suggested Readings | p. 232 |
In the News | p. 232 |
Lab Resource Materials: Healthy Back Tests | p. 241 |
The Healthy Back Tests and Back/Neck Questionnaire | p. 243 |
Evaluating Posture | p. 245 |
Planning and Logging Exercises: Care of the Back and Neck | p. 247 |
Performance Benefits of Physical Activity | p. 249 |
High-Level Performance and Training Characteristics | p. 250 |
Training for Endurance and Speed | p. 251 |
Training for Strength and Muscular Endurance | p. 254 |
Training for Power | p. 255 |
Training for Flexibility | p. 256 |
Training for High-Level Performance: Skill-Related Fitness and Skill | p. 257 |
Guidelines for High-Performance Training | p. 259 |
Ergogenic Aids | p. 261 |
Strategies for Action | p. 263 |
Web Resources | p. 263 |
Suggested Readings | p. 263 |
In the News | p. 264 |
Lab Resource Materials: Skill-Related Physical Fitness | p. 265 |
Evaluating Skill-Related Physical Fitness | p. 269 |
Identifying Symptoms of Overtraining | p. 271 |
Nutrition and Body Composition | p. 273 |
Body Composition | p. 273 |
Understanding and Interpreting Body Composition Measures | p. 274 |
Methods Used to Assess Body Composition | p. 276 |
Health Risks Associated with Overfatness | p. 278 |
Health Risks Associated with Excessively Low Body Fatness | p. 280 |
The Origin of Fatness | p. 281 |
The Relationship among Diet, Physical Activity, and Fatness | p. 283 |
Strategies for Action | p. 286 |
Web Resources | p. 287 |
Suggested Readings | p. 287 |
In the News | p. 288 |
Lab Resource Materials: Evaluating Body Fat | p. 289 |
Evaluating Body Composition: Skinfold Measures | p. 297 |
Evaluating Body Composition: Height, Weight, and Circumference Measures | p. 301 |
Determining Your Daily Energy Expenditure | p. 303 |
Nutrition | p. 307 |
Guidelines for Healthy Eating | p. 308 |
Dietary Recommendations for Carbohydrates | p. 313 |
Dietary Recommendations for Fat | p. 314 |
Dietary Recommendations for Proteins | p. 316 |
Dietary Recommendations for Vitamins | p. 317 |
Dietary Recommendations for Minerals | p. 319 |
Dietary Recommendations for Water and Other Fluids | p. 320 |
Sound Eating Practices | p. 321 |
Nutrition and Physical Performance | p. 323 |
Strategies for Action | p. 324 |
Web Resources | p. 324 |
Suggested Readings | p. 325 |
In the News | p. 326 |
Nutrition Analysis | p. 327 |
Selecting Nutritious Foods | p. 331 |
Managing Diet and Activity for Healthy Body Fatness | p. 333 |
Factors Influencing Weight and Fat Control | p. 334 |
Guidelines for Losing Body Fat | p. 336 |
Guidelines for Gaining Muscle Mass | p. 340 |
Strategies for Action | p. 341 |
Web Resources | p. 342 |
Suggested Readings | p. 342 |
In the News | p. 342 |
Selecting Strategies for Managing Eating | p. 343 |
Evaluating Fast-Food Options | p. 345 |
Stress Management | p. 347 |
Stress and Health | p. 347 |
Sources of Stress | p. 348 |
Reactions to Stress | p. 350 |
Stress Responses and Health | p. 353 |
Strategies for Action | p. 354 |
Web Resources | p. 354 |
Suggested Readings | p. 354 |
In the News | p. 354 |
Evaluating Your Stress Level | p. 355 |
Evaluating Your Hardiness | p. 357 |
Evaluating Neuromuscular Tension | p. 359 |
Stress Management, Relaxation, and Time Management | p. 361 |
Physical Activity and Stress Management | p. 362 |
Stress, Sleep, and Recreation | p. 363 |
Time Management | p. 364 |
Coping with Stress | p. 365 |
Emotion-Focused Coping Strategies | p. 366 |
Appraisal-Focused Coping Strategies (Cognitive Restructuring) | p. 369 |
Problem-Focused Coping Strategies | p. 369 |
Social Support and Stress Management | p. 371 |
Strategies for Action | p. 372 |
Web Resources | p. 372 |
Suggested Readings | p. 372 |
In the News | p. 373 |
Relaxing Tense Muscles | p. 375 |
Evaluating Levels of Social Support and Locus of Control | p. 377 |
Time Management | p. 379 |
Evaluating Coping Strategies | p. 381 |
Making Informed Choices | p. 383 |
Recognizing Quackery: Becoming an Informed Consumer | p. 383 |
Becoming an Informed Consumer | p. 384 |
Passive Exercise, Passive Devices, and Baths | p. 385 |
Quacks | p. 388 |
Equipment | p. 389 |
Health Clubs | p. 389 |
Dietary Supplements | p. 390 |
Fitness Books, Magazines, and Articles | p. 391 |
Health Information on the Internet | p. 391 |
Strategies for Action | p. 393 |
Web Resources | p. 393 |
Suggested Readings | p. 393 |
In the News | p. 394 |
Practicing Consumer Skills: Evaluating Products | p. 395 |
Evaluating a Health/Wellness or Fitness Club | p. 397 |
Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change | p. 399 |
A Model for Achieving and Maintaining Lifelong Health, Wellness, and Fitness | p. 400 |
Factors Influencing Health, Wellness, and Fitness | p. 400 |
Strategies for Action | p. 404 |
Web Resources | p. 407 |
Suggested Readings | p. 407 |
In the News | p. 408 |
Assessing Factors That Influence Health, Wellness, and Fitness | p. 409 |
Planning for Improved Health, Wellness, and Fitness | p. 411 |
Planning Your Personal Physical Activity Program | p. 413 |
Appendices | |
Metric Conversion Chart | p. 1 |
Metric Conversions of Selected Charts and Tables | p. 2 |
Calorie Guide to Common Foods | p. 4 |
Calories of Protein, Carbohydrates, and Fats in Foods | p. 6 |
Calorie, Fat, Saturated Fat, Cholesterol, and Sodium Content of Selected Fast-Food Items | p. 8 |
Canada's Food Guide to Healthy Eating | p. 9 |
References | p. 1 |
Credits | |
Index | |
Table of Contents provided by Ingram. All Rights Reserved. |
What is included with this book?
The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.
The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.