CONTENTS
Preface = xiii
1 PHYSICAL FITNESS, HEALTH, AND WELLNESS = 1
Chapter Objectives = 1
Components of Physical Fitness = 2
Cardiorespiratory Endurance = 2
Muscular Strength and Endurance = 2
Muscular Flexibility = 2
Body Composition = 2
Diversity Issues : Paralympics = 3
Health and Wellness = 4
Health Objectives for the Nation = 6
Fitness Heroes : Evander Holyfield = 8
What Physical Fitness Can Do for You = 8
The Benefits of Physical Activity = 8
Myth and Fact Sheet = 10
Self-Esteem and Physical Activity = 10
Your Personal Physical Fitness Profile = 11
Summary = 11
References = 12
Lab Activities = 13
2 ASSESSING YOUR PRESENT LEVEL OF FITNESS = 19
Chapter Objectives = 19
The Medical Evaluation = 20
The Need for a Medical Evaluation = 20
Components of the Ideal Medical Evaluation = 21
The Fitness Appraisal = 21
Cardiorespiratory Assessment The 1.5-Mile Test·The Harvard Step Test = 21
Myth and Fact Sheet = 22
Muscular Strength Assessment 1-RM（Repetitions Maximum） Testing = 23
Diversity Issues : Exercise for Everyone = 24
Muscular Endurance Assessment Abdominal Endurance Testing·Arm and Shoulder Muscular Endurance = 25
Flexibility Assessment Shoulder Reach·Trunk Flexion·Trunk Extension = 26
Nutritional Assessment = 27
Body Composition Assessment = 27
Fitness Heroes : John Fitagerald Kennedy = 27
Behavioral Change and Motivational Strategies = 28
Conclusion = 30
Summary = 30
Lab Activities = 33
3 BEHAVIORAL CHANGE AND MOTIVATIONAL STRATEGIES = 39
Chapter Objectives = 39
Psychosocial Factors to Consider = 40
Locus of Control = 40
Social Isolation = 40
Self-Esteem = 41
Diversity Issues Self-Esteem and Exercise = 41
Strategies for Achieving Your Fitness Goals = 41
Goal Setting Be Realistic·Periodically Assess = 41
Behavioral Change Techniques Social Support·Contracting·Reminder Systems·Gradual Programming·Tailoring·
Chaining·Covert Techniques = 42
Maintaining Your Fitness Program = 44
Material Reinforcement = 44
Social Reinforcement = 44
Join a Group = 44
Boasting = 45
Self-Monitoring = 45
Making It Fun = 45
Exercising under Difficult Circumstances = 45
Traveling = 45
Being Confined to a Limited Space = 45
Fitness Heroes : Joan Benoit Samuelson = 46
Being Injured = 46
Being Busy = 46
Myth and Fact Sheet = 47
Having Visitors = 48
Summary = 48
Lab Activities = 49
4 PRINCIPLES OF EXERCISE = 55
Chapter Objectives = 55
The Ideal Exercise Program = 56
Cardiovascular Respiratory Function = 56
Body Composition = 56
Flexibility, Muscular Strength, and Muscular Endurance = 56
Fitness Concepts = 57
Begin with a Preconditioning Program = 57
Apply the Progressive Resistance（PRE） Principle Diversity Issues : Income Level Affects Physical = 57
Activity Level = 57
Myth and Fact Sheet = 58
Exercise Four Times a Week for 30 Minutes at Your Target Heart Rate（THR） = 59
Fitness Heroes : Olympic Mentor Fitness Program = 60
Apply the Principle of Specificity = 60
Alternate Light and Heavy Workouts = 61
Warm Up Properly before Each Workout = 61
Cool Down Properly at the End of Each Workout = 62
Dress Appropriately for Ease of Movement and Heat Regulation Shoes·Clothes = 62
Take Special Precaution When You Are Exercising Outdoors = 63
Choose Soft Surfaces Whenever Possible = 63
Use Cross Training in the Aerobic Component of Your Program = 63
Use a Maintenance Approach after Reaching Your Desired Level of Fitness = 63
Monitor Your Progress Carefully = 64
Making the Right Exercise Choices = 64
Aerobic Choices = 64
Behavioral Change and Motivational Strategies = 68
Choosing Muscular Strength and Endurance Programs = 69
Selecting an Appropriate Flexibility Training Program = 69
Summary = 69
Lab Activities = 71
5 EXPLORING CARDIORESPIRATORY FITNESS = 75
Chapter Objectives = 75
Overview and Analysis of Aerobic Exercise Choices = 76
Maximal Oxygen Consumption = 77
Fitness Heroes : Arthur Ashe = 78
Diversity Issues : Gender Differences = 79
How to Safely Begin and Progress in an Aerobic Fitness Program = 80
Myth and Pact Sheet = 52
Sample Starter Programs = 82
Sample Walking Program Duration·Intensity·Frequency·Calorie Cost·Rate of Progression = 82
Sample Jogging／Running Program Duration·Intensity·Frequency·Calorie Cost·Rate of Progression = 85
Sample Swimming Program Swimming·Water Exercises·Duration· Intensit y·Frequency·Calorie Cost·Rate of Progression = 88
Sample Bicycling Program Duration·Intensity·Frequency·Calorie Cost·Progressive Cycling Program·Rate of Progression = 91
Sample Rope-Skipping Program Duration·Intensity·Frequency·Calorie Cost·Rate of Progression = 93
Behavioral Change and Motivational Strategies = 94
Summary = 95
Lab Activities = 97
6 IMPROVING MUSCULAR STRENGTH AND ENDURANCE = 103
Chapter Objectives = 103
The Importance of Strength and Endurance = 104
The Management of Body Weight and Fat = 104
Improved Appearance, Body Image, and Self-Concept = 104
Increased Bone-Mineral Content = 105
Increased Strength and Endurance for Work and Daily Activities = 105
Diversity Issues : Strength and Endurance in Young People in the United States = 105
Improved Performance in Sports and Recreational Activities = 106
Decreased Incidence of Sports and Work-Related Injuries = 106
Factors Effecting Muscular Strength and Endurance = 106
Muscle Structure = 106
Types of Muscle Fiber = 106
How Muscles Become Larger and Stronger = 107
Fitness Heroes : Fred Hatfield = 108
Strength-Training Principles = 108
Types of Training = 109
Amount of Resistance（Weight） to Use = 110
Number of Repetitions to Complete = 110
Number of Sets to Complete = 110
Amount of Rest between Sets = 110
Amount of Rest between Workouts = 110
Myth and Fact Sheet = 111
Speed for Completing Exercises = 111
Applying the Principle of Specificity = 112
Applying the Overload Principle = 112
Applying the Progressive Resistance Exercise（PRE） Principle = 112
Engaging in Body Building = 112
When to Expect Results = 112
Maintaining Strength and Endurance Gains = 112
Behavioral Change and Motivational Strategies = 113
Lifting techniques = 114
Warmup and Cooldown = 114
Full Range of Motion = 114
Proper Breathing = 114
Sequence of Exercises = 114
Form and Technique = 114
Barbell and Dumbbell Exercises = 120
Girth Control = 120
Summary = 121
Lab Activities = 123
7 FLEXIBILITY = 127
Chapter Objectives = 127
Factors Effecting Flexibility = 128
The Importance of Flexibility = 128
Increased Range of Motion and Improved Performance = 128
Injury Prevention Lower Back Pain Fitness = 128
Heroes : Maria Serrao = 129
Aid the Cooldown Phase = 130
The Assessment of Flexibility = 130
Myth and Fact Sheet = 134
Flexibility-Training Principles = 135
Who Should Stretch = 135
When to Stretch Warmup and Cooldown·Stretching to Improve Range of Motion·Rehabilitation from Injury = 135
What Stretching Technique to Use Ballistic Stretching·Static Stretching·Proprioceptive Neuromuscular Facilitation（PNF） = 135
How Much Intensity to Use = 137
How Long to Stretch = 137
How Flexible to Become = 137
Behavioral Change and Motivational Strategies = 138
Diversity Issues : Flexibility = 139
How Often to Stretch = 139
Flexibility Exercises = 139
What Exercises to Use = 139
What Exercises to Avoid = 139
Summary = 142
Lab Activities = 143
8 NUTRITION = 147
Chapter Objectives = 147
Basic Food Components = 148
Kinds of Nutrients = 148
The Energy Nutrients = 148
Carbohydrates Dietary Fiber·Blood-Glucose Control = 148
Fats = 152
Protein Vegetarian Diets·The Energy Systems = 154
Nonenergy Nutrients : Vitamins,Minerals, and Water = 156
Vitamins = 156
Minerals Supplementation = 156
Water = 161
Food Density = 161
Dietary Guidelines for Good Health = 161
Recommended Dietary Allowances = 161
Myth and Fact Sheet = 163
The Nutrition Pyramid = 164
Fitness Heroes : Bob Gold = 166
Dietary Guidelines = 166
Food Labeling = 166
Nutrition-Disease Relationships = 169
Special Needs of the Active Individual = 170
Eating Enough Calories = 170
Protein Sparing = 171
Carbohydrate Loading or Supercompensation = 171
Diversity Issues : Dietary Patterns = 171
Replacing Fluids（Water） = 171
Behavioral Change and Motivational Strategies = 172
Maintaining Electrolyte Balance = 173
Replacing Iron = 175
Summary = 175
Lab Activities = 177
9 EXPLORING WEIGHT CONTROL = 181
Chapter Objectives = 181
Causes of Obesity = 182
Set Point Theory = 182
Early Eating Patterns = 183
Fat Cells = 184
Genetics = 184
Environmental Factors = 184
Metabolic Factors = 184
Diversity Issues : Fat Control = 185
Body Composition = 185
Determining Ideal Body Weight from Height-Weight Charts = 186
Determining Percent of Body Fat = 187
Safe Weight-Loss Procedures = 188
Hunger and Appetite = 188
Controlling Appetite
Fitness Heroes : Margie McCarthy = 190
Calorie Counting = 190
How Exercise Helps Exercise Depresses Appetite· Exercise Maximizes Fat Loss and Minimizes Loss of Lean Muscle Tissue·Exercise Burns a High Number of Calories and Increases Metabolic Rate· Exercise Brings Needed Calcium to the Bones· Exercise Changes the Way Your Body Handles Fats = 190
Special Diets = 191
Snacking = 192
Characteristics of the Ideal Diet Plan = 192
Underweight Conditions and Eating Disorders = 192
Gaining Weight = 193
Eating Disorders Anorexia·Bulimia = 193
Myth all Fact Sheet = 194
Behavioral Change and Motivational·Strategies = 196
Summary = 198
Lab Activities = 201
10 STRESS MANAGEMENT AND PHYSICAL FITNESS = 205
Chapter Objectives = 205
Stress-Related Concepts = 206
Common Stressors = 206
Stress Reactivity = 206
Psychosomatic Disease = 207
Diversity Issues : Stress and the Family = 207
A Model of Stress = 207
Exercise's Unique Contribution to Stress Management = 209
Managing Stress = 210
The Life Situation Level = 210
The Perception Level = 210
The Emotional Arousal Level Progressive Relaxation·Autogenic Training·Body Scanning·Biofeedback = 211
Fitness Heroes : Mike Utley = 211
The Psychological Arousal Level = 212
Types A and B Behavior Patterns and the Exerciser = 212
Myth and Fact Sheet = 213
Time Management : Freeing Up Time to Exercise = 213
Assessing How You Spend Time = 214
Prioritizing = 216
Other Ways to Free Up Time for Exercise Say No·Delegate to Others·Give Tasks the Once-Over·Use the Circular File· Limit Interruptions·Recognize the Need to Invest Time = 217
Behavioral Change and Motivational Strategies = 218
Summary = 219
Lab Activities = 221
11 HOW CHEMICALS AFFECT PHYSICAL FITNESS = 225
Chapter Objectives = 225
Drug Use, Misuse, and Abuse = 226
Drug Use = 226
Drug Misuse = 226
Drug Abuse = 226
Drugs That Are Difficult to Categorize = 226
Alcohol = 227
Alcohol's Effects = 227
Diversity Issues : Alcohol = 228
How to Take Control of your Drinking = 228
Alcohol on College Campuses = 229
Tobacco = 231
Smoking Rates = 231
Diversity Issues : Smoking = 231
Smokeless Tobacco = 232
Tobacco's Effects on the Body = 232
Why People Use Tobacco Products = 232
How to Quit = 232
Drug-Taking to Enhance Athletic Performance = 233
Anabolic Steroids = 233
Myth and Fact Sheet = 234
Caffeine = 235
Amphetamines = 235
Cocaine = 235
Fitness Heroes : John Lucas = 235
Behavioral Change and Motivational Strategies = 236
Summary = 237
References = 238
Lab Activities = 239
12 EXPLORING EXERCISE INJURIES = 243
Chapter Objectives = 243
Protecting Your Body from Injury and Illness = 244
Analyze Your Medical History before You Begin = 244
Improve Your General Conditioning Level = 244
Warm Up Properly before Each Workout = 244
Cool Down at the End of Each Exercise Session = 244
Progress Slowly = 244
Alternate Light and Heavy Workout Days = 245
Avoid the Weekend Athlete Approach to Fitness = 245
Pay Close Attention to Your Body Signals = 246
Master the Proper Form in Your Activity = 246
Fitness Heroes : Tommy Lasorda = 248
Dress Properly for the Weather = 248
Tissue Response to Injury = 249
Diversity Issues : Injury Prevention = 250
Acute Phase = 250
Repair and Regeneration Phase = 250
Remodeling Phase = 250
General Treatment Modalities = 251
Cryotherapy = 251
Thermotherapy = 252
Electrotherapy = 252
Massage = 252
Prevention and Emergency Treatment of Common Exercise Injuries and Illnesses = 252
RICE = 252
Shock = 261
Prescription Use of Medication in the Treatment of Exercise-Related Injuries = 261
Myth and Fact Sheet = 262
Nutrition and Healing = 263
Behavioral Change and Motivational Strategies = 264
Summary = 265
Lab Activities = 267
13 PREVENTING HEART DISEASE AND CANCER = 271
Chapter Objectives = 271
Coronary Heart Disease = 272
How the Heart Functions = 272
Coronary Heart Disease = 272
Fat and Cholesterol = 273
Low-Density and High-Density Lipoproteins = 273
Other Risk Factors for Heart Disease Hypertension·Obesity or Overweight·Stress·Sedentary Lifestyle·Smoking Tobacco·Family History = 274
Myth and Fact Sheet = 275
Diversity Issues : Cardiovascular Disease = 276
How to Prevent Coronary Heart Disease = 276
The Role of Physical Activity = 277
Cancer = 277
Causes of Cancer = 278
Cancer Prevention = 279
Fitness Heroes : Rabbi Hirscel Jaffe = 279
Diversity Issues : Cancer = 280
Physical Activity and Cancer Prevention = 280
Early Detection and Diagnosis of Cancer = 281
Other Diseases and Conditions = 282
Diabetes = 282
Obesity = 284
Hypertension = 284
Behavioral Change and Motivational Strategies = 285
Summary = 286
References = 286
Lab Activities = 287
14 WOMEN AND PHYSICAL FITNESS = 299
Chapter Objectives = 299
Physiological Differences between Women and Men Related to Athletic Performance and Physical Fitness = 300
Anaerobic Power = 300
Maximal Aerobic Power = 301
Body Composition = 302
Muscular Strength = 303
Special Considerations for Women : Osteoporosis = 304
Myth and Fact Sheet = 305
Type I Osteoporosis = 305
Type Ⅱ Osteoporosis = 306
Developing Peak Bone Mass = 306
Risk Factors Age·Sex and Hormones·Racial and Ethnic Heritage·Underweight and
Physical Activity·Cigarette Smoking·Alcohol Consumption·Evidence Supporting Risk Factors = 306
Diversity Issues : Osteoporosis Risk = 307
Prevention of Osteoporosis Exercise·Calcium Nutrition = 308
Iron-Deficiency Anemia = 309
Functions of Iron in the Body = 310
Causes of Iron-Deficiency Anemia = 310
Who Is at Risk of Developing Iron-Deficiency Anemia? = 311
Stages of Iron Depletion = 312
Sports Anemia = 313
Menstruation and Exercise = 314
Exercises and Menstrual Disorders = 314
Possible Causes of Menstrual Disorders among Female Athletes = 314
Performance and Competition during Menstruation = 315
Pregnancy, Lactation, and Exercise = 315
Exercise during Pregnancy = 315
Benefits of Exercise on Weight Reduction after Pregnancy = 317
Fitness Heroes : Delissa Walton-Floyd = 317
Behavioral Change and Motivational Strategies = 318
Summary = 319
Reference = 321
Lab Activities = 323
15 DESIGNING A PROGRAM UNIQUE FOR YOU : A LIFETIME OF FITNESS = 329
Chapter Objectives = 329
Identifying Your Fitness Goals = 330
Health Promotion and Disease Prevention = 330
Fitness Activities to Help You Achieve Your Goals = 330
Walking = 330
Jogging and Running = 331
Rope Jumping = 332
Swimming = 336
Tennis = 336
Racketball, Handball, and Squash = 337
Fitness Heroes : Johnny Kelley = 337
Aerobic Dance = 337
Low-Impact Aerobics = 338
Bicycling = 338
Select the Right Activity = 339
Being a Fitness Consumer = 339
Selecting an Exercise Club = 340
Purchasing Exercise Equipment Athletic Shoes·Orthotics·Bicycles·Home Exercise Equipment = 340
Diversity Issues : Health Club Discrimination = 343
Keeping Fit as You Age = 344
Exercise for the Elderly = 344
Myth and Fan Sheet = 345
Benefits of Exercise for Elders = 345
Behavioral Change and Motivational Strategies = 346
Conclusion : Some toast Words on Wellness = 347
Summary = 347
References = 348
Lab Activities = 349
Appendix A : Calorie Expenditure Table per Minute for Various Activities = 357
Appendix B : Nutritional Information for Selected Foods = 360
Appendix C : Nutritional Information for Selected Fast-Food Restaurants = 381
Appendix D : American College of Sports Medicine Position Statements = 388
Glossary = 395
Index = 401
