Preface
Introduction
Chapter 1 Changing to a Healthy Lifestyle
Focus on Lifestyle
Changing Behavior
Weighing Pros and Cons
Temptation
Stage 1: Precontemplation
Difficulty Living a Healthy Lifestyle
Stage 2: Contemplation
What helps Change a Lifestyle?
Locus of Control
Stage 3: Preparation
Self-Monitoring
Analysis
Goal Setting
The Plan
The Contract
Stage 4: Action
Social Impact
Stress
Postponement
Justification
Denying Responsibility
Stage 5: Maintenance
Issues to Face in Maintenance
Conclusion
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Chapter 2 Preparing for Physical Activity and Exercise
Recent Trends of Inactivity and Health-Related Concerns
The Dangers of Inactivity
Components of Physical Activity
Physical Activity
Exercise
Who is Active?
Benefits of Physical Activity
Before Starting
Check Your Health Status
Gather the Basics
Components of Physical Fitness and the Physical Activity Pyramid
Cumulative Moderate Activity
The Warm-up
The Cool-down
The Principles of a Successful Workout
Stay Motivated
For Exercise Drop-Outs: How to Get Started Again
Stay Safe
Be the Best and Expect the Best
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Chapter 3 Improving Cardiorespiratory Endurance
The Doorway to Cardiorespiratory Activity
Basic Physiology
Cardiovascular Processes
Benefits of Cardiorespiratory Endurance Exercise
Short-Term Benefits
Long-Term Benefits
Assessing Cardiorespiratory Fitness/Endurance
Maximal Oxygen Uptake
Field Tests
Designing a Cardiorespiratory Endurance Exercise Program
Warm-up
Cool-down
FITT Guidelines
Frequency
Intensity
The Correlation Between Frequency and Intensity
Time or Duration of Exercise
Type of Aerobic Activities
Progression
Conclusion
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Chapter 4 Increasing Flexibility
What Are the Benefits of Flexibility?
What Determines Flexibility?
Factors that Influence Flexibility
Assessing Flexibility
Maintain Your Flexibility
Informal Stretching
Stretching as Part of the Exercise Routine
Types of Stretching
Static Stretching
Ballistic Stretching
Proprioceptive Neuromuscular Faciliatation
Flexibility and Back Pain
Preventing Low-Back Pain
Exercises for the LowerBack
Body Posture
Why Have Good Posture?
Signs of Poor Posture
Ways to Improve Your Posture
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Chapter 5 Increasing Muscular Strength and Endurance
Muscular Endurance
Muscular Strength
What are the Benefits of Muscular Strength and Endurance?
How Does Weight Training Change Body Composition and Metabolism?
Developing Different Types of Muscle Fiber?
Assessing Your Muscular Strength and Endurance
Types of Exercise
Isometric (Static) Exercises
Isotonic Exercises
Isokinetic Exercises
Plyometric Exercises
Getting Started with Weight Training
Warm-up
During Training
Cool-down
Where Should You Exercise?
At a Health Club/Gym: Advantages
At Home: Advantages
Fundamentals of Weight Training
Training Frequency
Intensity
Progressive Overloading
Creating a Successful Training Program
Exercise Guidelines
Selecting Types of Exercise
Exercise Sequence
Weight-Machine Training Safety
Weight Machines: Circuit Training
Using Free Weights (Barbells, Dumbbells)
Cautions About Supplements and Drugs
Drugs with Undesirable Side Effects
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Chapter 6 Choosing a Nutrition Diet
What is a Healthy Diet?
Proteins
Lipids (Fats, Oils)
Carbohydrates
USDA Recommendations
Fiber
Vitamins
Minerals
Water
Free Radicals and Antioxidants
Put Your Diet into Action
Comparison to Dietary Reference Intakes
Comparison to Dietary Guidelines for Americans
MyPyramid
Fast Food
Vegetarian Diets
Challenges for Special Populations
Smart Food Choices
Looking at Labels
Irradiated Foods
Genetically Modified Foods
Organic Foods
Assessing and Changing Your Diet
Stay on the Healthy Path
Benefits of Food
Physical Performance
Nutritional Quackery
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Time Out 1: Energy Production
Time Out 2: Fad Diets
Time Out 3: Ethnic Diets
Chapter 7 Maintaining a Healthy Body Composition and Body Weight
What is Body Composition?
Essential Body Fat
Storage Fat
What Causes Weight Gain?
Theories of Weight Gain
Fat Cell Theory
Set Point Theory
Glandular Disorder Theory
Genetics
Diseases and Drugs
Calorie Consumption
Calories Expended
Socioeconomic, Age, and Gender Factors
Psychological Factors
Determining Recommended Body Composition
Assessing Body Composition Using Weight
Height-Weight Tables
Body Mass Index
Assessing Body Fatness
Skinfold Measurements
Bioelectrical Impedance Analysis
Hydrostatic (Underwater) Weighing
Densitometry (Air Displacement)
Body Fat Distribution
Waist-to-Hip Ratio
Waist Circumference
Importance of Regular Assessment of Body Composition
Health Risk of Overweight and Obesity
Obesity
Health Risk of Too Much Body Fat
Premature Death
Heart Disease
Diabetes
Cancer
Breathing Problems
Arthritis
Additional Health Consequences
Pregnancy and Childbirth
Children and Adolescents
Weight Management
Where to Begin?
Exercise
Eat Fewer Calories
Cut Back on Simple Sugars (Carbohydrates)
Eat Lean Protein
Eat Fruits and Vegetables
Eat High-Fiber Grains and Legumes
Include Small Amounts of Healthful Fats
Eat Slowly - Enjoy Your Food
Other Strategies
Weight-Loss Options to Avoid
Medical Help
Prescription Drugs
Surgery
Health Risks of Being Underweight
Underweight
Causes of Underweight
How to Gain Weight
Eating Disorders
Anorexia Nervosa
Bulimia
Binge-Eating Disorder
Treating Eating Disorders
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Chapter 8 Managing Stress
What is Stress?
Stress and College
Sources of Stress in Daily College Life
How Does your Body Respond to Stress?
How Does Your Nervous System React to Stress?
How Does Your Endocrine System React to Stress?
Personality Types and Stress
Unhealthy Responses to Stress
Behavioral Responses
Mental Responses
Emotional Responses
Stress and Disease
General Adaptation Syndrome
Psychoneuroimmunology
Sources of Stress
Key Strategies for Coping with Stress Effectively
Time Management
Healthy Diet
Exercise
Sleep
Social Support
Healthy Thought Patterns
Anger Management
Defense Mechanisms
Additional Ways to Manage Stress
Music
Time-outs
Relaxation Exercises
Massage
Pets
Sense of Humor
Hobbies
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Chapter 9 Responsible Decision Making
Childhood to Old Age
College Students
After College
Steps in Decision Making
How to Choose a Fitness Facility
Precautions When Using Hydrotherapy Equipment
Purchasing Exercise Equipment
Exercise Myths or Misconceptions
Evaluating the Quality of Internet Information Sources
Identifying Fitness Misinformation and Quakery
Choosing Supplements
Knowledge Check
Modern Modifications
Critical Thinking
Going Above and Beyond
Appendix A Injury Care and Prevention
Appendix B Dietary References Intakes (DRIs)
Appendix C Knowledge Check Answers
Glossary
Index
Photo Credits
