Concepts of Fitness and Wellness A Comprehensive Lifestyle Approach

Section I Preparing for Physical Activity 1 Health,Wellness,Fitness,and Healthy Lifestyles: An Introduction A Statement about National Health Goals Introduction The Facts about Health and Wellness The Facts about Physical Fitness The Facts about Healthy Lifestyles The HELP Philosophy: The Facts Strategies for Action: The Facts Webshow Review Suggested Readings Lab Resource Materials Lab 1.1 Wellness Self-Perception Lab 1.2 Fitness Stunts and Fitness Estimates 2 Using Self-Management Skills to Adhere to Healthy Lifestyle Behaviors Introduction The Facts about Lifestyle Change Factors that Promote Lifestyle Change: The Facts The Facts about Lifestyle Strategies for Action: The Facts Webshow Review Suggested Readings Lab 2.1 The Physical Activity Adherence Questionnaire Lab 2.2 The Self-Management Skills Questionnaire Section II An Introduction to Physical Activity 3 Preparing for Physical Activity Introduction The Facts to Consider before Beginning Physical Activity The Facts to Consider during Daily Physical Activity The Facts about Physical Activity in the Heat The Facts about Physical Activity in Other Environments The Facts about Soreness and Injury Webshow Review Suggested Readings Lab 3.1 Readiness for Physical Activity Lab 3.2 The Warm-Up and Cool-Down 4 How Much Physical Activity Is Enough? Introduction The Principles of Physical Activity: The Facts The Facts about the FIT Formula The Physical Activity Pyramid: The Facts The Facts about Physical Activity Patterns Strategies for Action: The Facts Webshow Review Suggested Readings Lab 4.1 Self-Assesment of the Physical Activity Pyramid 5 Learning Self-Planning Skills for Lifetime Physical Activity Introduction Clarifying Reasons for Participation: The Facts Identifying Needs: The Facts The Facts about Goal Setting Selecting Personally Appropriate Activities: The Facts The Facts about Keeping Records Writing Your Plan: The Facts Webshow Review Suggested Readings Lab 5.1 Physical Activity Attitudes Questionnaire Section III The Physical Activity Pyramid 6 The Health Benefits of Physical Activity Introduction The Facts about Physical Activity, Fitness, and Disease Prevention/Treatment The Facts about Physical Activity and Cardiovascular Diseases The Facts about Physical Activity and the Healthy Heart The Facts about Physical Activity and Atherosclerosis Lipid Deposit Theory Protective Protein Theory Blood Coagulant (Fibrin and Platelet) Theory The Facts about Physical Activity and Heart Attack The Facts about Physical Activity and Other Cardiovascular Diseases The Facts about Physical Activity and Other Hypokinetic Conditions The Facts about Physical Activity and Physical Activity and Aging The Facts about Health, Fitness, and Wellness Promotion The Facts about Risk Factors Strategies for Action: The Facts Webshow Review Suggested Readings Lab 6.1 Assessing Health Disease Risk Factors 7 Lifestyle Physical Activity Introduction The Facts about Lifestyle Activity The Health Benefits of Lifestyle Physical Activity How Much Lifestyle Physical Activity Is Enough?: The Facts Strategies for Action: The Facts Webshow Review Suggested Readings Lab 7.1 Planning and Logging Your Lifestyle Physical Activity 8 Cardiovascular Fitness Introduction The Facts about Cardiovascular Fitness The Facts about Cardiovascular Fitness and Health Benefits Threshold and Target Zones for Improving Cardiovascular Fitness Strategies for Action: The Facts Percentage of Heart Rate Reserve Percentage of Maximum Heart Rate Webshow Review Suggested Readings Lab Resource Materials Lab 8.1 Counting The Target Heart Rate Lab 8.2 Evaluating Cardiovascular Fitness Lab 8.3 Ratings of Perceived Exertion (RPE) 9 Active Aerobics, Sports, and Recreational Activities Introduction The Facts about the Physical Activity Pyramid: Level 2 The Facts about Active Aerobics Aerobic Exercise Machines Aerobic Interval Training Bicycling and Spinning Circuit Resistance Training (CRT) Cooper''s Aerobics Continuous Calisthenics Cross-Country Skiing Dance and Step Aerobics Fartlek (or Speed Play) Hiking and Backpacking Jogging/Running Rope Jumping Rowing and Canoeing Skating Swimming Walking Water Exercises The Facts about Active Sports Strategies for Action: The Facts Webshow Review Suggested Readings Lab 9.1 Jogging/Running Lab 9.2 Planning and Logging Participation in Active Aerobics, Sports, and Recreation 10 Flexibility The Facts about Flexibility The Facts about the Health Benefits of Flexibility The Facts about Stretching Methods The Facts about How Much Strength Is Enough The Facts about the Benefits of Stretching Strategies for Action: The Facts Webshow Review Suggested Readings Lab Resource Materials Lab 10.1 Evaluating Flexibility Lab 10.2 Planning and Logging Stretching Exercises 11 Muscle Fitness Introduction The Basic Facts about Strength and Muscular Endurance The Facts about the Health Benefits of Muscle Fitness The Facts about Progressive Resistance Exercise The Facts about How Much PRE Is Enough The Facts about Using PRE Effectively Is There Strength in a Bottle?: The Facts The Facts about the Health Benefits of PRE The Facts about PRE Methods Strategies for Action: The Facts Webshow Review Suggested Readings Lab Resource Materials Lab 11.1 Evaluating Muscles Strength: One Repetition Maximum(1 RM) and Grip Strength Lab 11.2 Evaluating Muscular Endurance Lab 11.3 Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines Lab 11.4 Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric Exercises Section IV Physical Activity: Special Considerations 12 Safe Physical Activity and Exercises Introduction The Facts: Rationale Individual Prescription Mass Prescription Some Guidelines for Avoiding Hazardous Exercises Other Important Facts Strategies for Action: The Facts Suggested Readings Lab 12.1 Safe Exercises 13 Body Mechanics: Posture and Care of the Back and Neck Introduction The Facts about Posture The Facts about Backaches and Neck Aches The Facts about Prevention and Intervention The Facts about Exercises for Posture and Back/Neck Care Strategies for Action: The Facts Suggested Readings Lab Resource Materials Lab 13.1 The Healthy Back Test and Back/Neck Questionnaire Lab 13.2 Evaluating Posture Lab 13.3 Planning and Logging Exercises: Care of the Back and Neck 14 Performance Benefits of Physical Activity Introduction The Facts about Performance The Facts about Training for High-Level Performance: Aerobic and Anaerobic The Facts about Training for High-Level Performance: Muscle Fitness The Facts about Training for High-Level Performance: Power The Facts about Training for High-Level Performance: Flexibility The Facts about Training for High-Level Performance: Skill-Related Fitness and Skill The Facts about Hyperkinetic Conditions The Facts about Ergogenic Aids Strategies for Action: The Facts Suggested Readings Lab Resource Materials Lab 14.1 Evaluating Skill-Related Physical Fitness Section V Nutrition and Body Composition 15 Body Composition Introduction The Facts about the Meaning and Measurement of Fatness Health Risks Associated with Overfatness: The Facts Health Risks Associated with Excessively Low Body Fatness: The Facts The Facts about the Origin of Overfatness The Facts about Diet, Physical Activity, and Fatness Strategies for Action: The Facts[read more]