Understanding Health-Related Fitness and Wellness p. 1
Health Benefits of Exercise p. 2
Exercise Does Not Guarantee Good Health p. 4
Exercise Training for Health-Related Fitness p. 4
Components of Health-Related Physical Fitness p. 5
Wellness Concept p. 8
Wellness: A Healthy Lifestyle p. 8
Motivation and Setting Exercise Goals p. 10
Physical Fitness and Wellness: A Final Word p. 11
Summary p. 11
Study Questions p. 11
Suggested Reading p. 12
References p. 12
Fitness Evaluation: Self-Testing p. 17
Evaluating Health Status p. 18
Measuring Cardiorespiratory Fitness p. 18
Evaluation of Muscular Strength p. 25
Measurement of Muscular Endurance p. 30
Assessment of Flexibility p. 34
Assessment of Body Composition p. 36
Summary p. 41
Study Questions p. 42
Suggested Reading p. 42
References p. 42
General Principles of Exercise for Health and Fitness p. 63
Principles of Exercise Training to Improve Physical Fitness p. 64
General Principles of Exercise Prescription p. 67
How Much Exercise is Enough? p. 70
Summary p. 72
Study Questions p. 72
Suggested Reading p. 72
References p. 72
Exercise Prescription Guidelines: Cardiorespiratory Fitness p. 75
Benefits of Cardiorespiratory Fitness p. 76
Physical Basis for Developing Cardiorespiratory Fitness p. 76
Exercise and the Cardiorespiratory System p. 78
Exercise Prescription for Cardiorespiratory Fitness p. 82
Starting and Maintaining a Cardiorespiratory Fitness Program p. 87
Training Techniques p. 88
Aerobic Exercise Training: How the Body Adapts p. 91
Motivation to Maintain Cardiorespiratory Fitness p. 94
Summary p. 95
Study Questions p. 96
Suggested Reading p. 96
References p. 96
Improving Muscular Strength and Endurance p. 103
Benefits of Muscular Strength and Endurance p. 104
Physiological Basis for Developing Strength and Endurance p. 104
Guiding Principles for Designing a Strength and Endurance Program p. 110
Progressive Resistance Exercise p. 110
Designing a Training Program for Increasing Muscle Strength p. 110
Exercise Prescription for Weight Training: An Overview p. 114
Starting and Maintaining a Weight-Training Program p. 115
Strength Training: How the Body Adapts p. 117
Motivation to Maintain Strength Fitness p. 126
Summary p. 126
Study Questions p. 127
Suggested Reading p. 127
References p. 128
Improving Flexibility p. 131
Benefits of Flexibility p. 132
Physiological Basis for Developing Flexibility p. 132
Designing a Flexibility Training Program p. 133
Exercise Prescription for Improving Flexibility p. 134
Motivation to Maintain Flexibility p. 145
Summary p. 145
Study Questions p. 146
Suggested Reading p. 146
References p. 146
Nutrition, Health, and Fitness p. 149
Basic Nutrition p. 150
Guidelines for a Healthy Diet p. 162
Nutritional Aspects of Physical Fitness p. 172
Do Supplements Provide an Edge for Health and Performance? p. 174
Current Topics in Food Safety p. 177
Summary p. 182
Study Questions p. 182
Suggested Reading p. 183
References p. 184
Exercise, Diet, and Weight Control p. 191
Obesity p. 192
Regional Fat Storage p. 192
Optimal Body Weight p. 194
Physiology of Weight Control p. 195
Establishing a Successful Weight Loss Program p. 201
Lifetime Weight Control p. 206
Weight Loss Myths p. 207
Eating Disorders p. 208
Exercise and Diet Programs to Gain Weight p. 210
Summary p. 211
Study Questions p. 212
Suggested Reading p. 212
References p. 212
Prevention of Cardiovascular Disease p. 221
Cardiovascular Disease in the United States p. 222
Cardiovascular Diseases p. 222
Risk Factors Associated with Coronary Heart Disease p. 226
Reducing Your Risk of Heart Disease p. 230
Lowering Your Risk of Coronary Heart Disease: A Final Word
Summary p. 233
Study Questions p. 234
Suggested Reading p. 234
References p. 234
Stress Management and Modifying Unhealthy Behavior p. 241
Stress Management p. 242
Modifying Unhealthy Behavior p. 249
Summary p. 253
Study Questions p. 253
Suggested Reading p. 253
References p. 253
Lifetime Fitness p. 259
Exercise Adherence: Lifetime Fitness p. 260
Diet and Fitness Products: Consumer Issues p. 264
Summary p. 268
Study Questions p. 268
Suggested Reading p. 268
References p. 269
Healthy People 2010 p. 271
Nutritional Content of Common Foods and Beverages p. 273
Nutritional Content of Fast Foods p. 283
Glossary p. 297
Index p. 303