Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Fit Well: Core Concepts

Table of Contents

1. Cover
2. Title
3. Copyright
4. Brief Contents
5. Contents
6. Boxes
7. Learn Without Limits
8. Proven, Science-Based Content
9. What’s New in Fit & Well, 13th Edition
10. Your Course, Your Way
11. 1 Introduction to Wellness, Fitness, and Lifestyle Management
12. Wellness: New Health Goals
13. The Dimensions of Wellness
14. New Opportunities for Taking Charge
15. National Health
16. Behaviors That Contribute to Wellness
17. Wellness Factors That Seem Outside Our Control
18. College Students and Wellness
19. Reaching Wellness Through Lifestyle Management
20. Getting Serious about Your Health
21. Building Motivation to Change
22. Enhancing Your Readiness to Change
23. Dealing with Relapse
24. Developing Skills for Change: Creating a Personalized Plan
25. Putting Your Plan into Action
26. Staying with It
27. Being Fit and Well for Life
28. Tips for Today and the Future
29. Summary
30. For Further Exploration
31. Selected Bibliography
32. Lab 1.1 Your Wellness Profile
33. Lab 1.2 Lifestyle Evaluation
34. 2 Principles of Physical Fitness
35. Physical Activity and Exercise for Health and Fitness
36. Physical Activity on a Continuum
37. How Much Physical Activity Is Enough?
38. Components of Physical Fitness
39. Cardiorespiratory Endurance
40. Muscular Strength
41. Muscular Endurance
42. Flexibility
43. Body Composition
44. Skill (Neuromuscular)-Related Components of Fitness
45. Principles of Physical Training: Adaptation to Stress
46. Specificity—Adapting to Type of Training
47. Progressive Overload—Adapting to the Amount of Training and the FITT-VP Principle
48. Reversibility—Adapting to a Reduction in Training
49. Individual Differences—Limits on Adaptability
50. Designing your Own Exercise Program
51. Getting Medical Clearance
52. Assessing Yourself
53. Setting Goals
54. Choosing Activities for a Balanced Program
55. Guidelines for Training
56. Tips for Today and the Future
57. Summary
58. Common Questions Answered
59. For Further Exploration
60. Selected Bibliography
61. Lab 2.1 Safety of Exercise Participation: PAR-Q+
62. Lab 2.2 Overcoming Barriers to Being Active
63. Lab 2.3 Using a Fitness Tracker or Smartphone Exercise App to Measure Physical Activity
64. 3 Cardiorespiratory Endurance
65. Basic Physiology of Cardiorespiratory Endurance Exercise
66. The Cardiorespiratory System
67. Energy Production
68. Exercise and the Three Energy Systems
69. Benefits of Cardiorespiratory Endurance Exercise
70. Improved Cardiorespiratory Functioning
71. Improved Cellular Metabolism
72. Reduced Risk of Chronic Disease
73. Better Control of Body Fat
74. Improved Immune Function
75. Improved Psychological and Emotional Well-Being
76. Assessing Cardiorespiratory Fitness
77. Choosing an Assessment Test
78. Monitoring Your Heart Rate
79. Interpreting Your Score
80. Developing a Cardiorespiratory Endurance Program
81. Setting Goals
82. Applying the FITT-VP Principle
83. Warming Up and Cooling Down
84. Building Cardiorespiratory Fitness
85. Maintaining Cardiorespiratory Fitness
86. Exercise Safety and Injury Prevention
87. Hot Weather and Heat Stress
88. Cold Weather
89. Poor Air Quality
90. Exercise Injuries
91. Summary
92. Tips for Today and the Future
93. Common Questions Answered
94. For Further Exploration
95. Selected Bibliography
96. Lab 3.1 Assessing Your Current Level of Cardiorespiratory Endurance
97. Lab 3.2 Developing an Exercise Program for Cardiorespiratory Endurance
98. 4 Muscular Strength and Endurance
99. Basic Muscle Physiology and The Effects of Strength Training
100. Muscle Fibers
101. Motor Units
102. Metabolic and Heart Health
103. Assessing Muscular Strength and Endurance
104. Creating a Successful Strength Training Program
105. Static versus Dynamic Strength Training Exercises
106. Weight Machines, Free Weights, and Body Weight Exercises
107. Other Training Methods and Types of Equipment
108. Applying the FITT-VP Principle: Selecting Exercises and Putting Together a Program
109. The Warm-Up and Cool-Down
110. Getting Started and Making Progress
111. More Advanced Strength Training Programs
112. Weight Training Safety
113. Supplements and Drugs
114. Tips for Today and the Future
115. Weight Training Exercises
116. Common Questions Answered
117. Summary
118. For Further Exploration
119. Selected Bibliography
120. Lab 4.1 Assessing Your Current Level of Muscular Strength
121. Lab 4.2 Assessing Your Current Level of Muscular Endurance
122. Lab 4.3 Designing and Monitoring a Strength Training Program
123. 5 Flexibility and Low-Back Health
124. Types of Flexibility
125. What Determines Flexibility?
126. Joint Structure
127. Muscle Elasticity and Length
128. Nervous System Regulation
129. Benefits of Flexibility
130. Joint Health
131. Prevention of Low-Back Pain and Injuries
132. Additional Potential Benefits of Flexibility
133. Assessing Flexibility
134. Creating a Successful Program to Develop Flexibility
135. Applying the FITT-VP Principle
136. Making Progress
137. Exercises to Improve Flexibility: A Sample Program
138. Preventing and Managing Low-Back Pain
139. Function and Structure of the Spine
140. Core Muscle Fitness
141. Causes of Back Pain
142. Preventing Low-Back Pain
143. Managing Acute Back Pain
144. Managing Chronic Back Pain
145. Exercises for The Prevention and Management of Low-Back Pain
146. Tips for Today and the Future
147. Summary
148. Common Questions Answered
149. For Further Exploration
150. Selected Bibliography
151. Lab 5.1 Assessing Your Current Level of Flexibility
152. Lab 5.2 Creating a Personalized Program for Developing Flexibility
153. Lab 5.3 Assessing Muscular Endurance for Low-Back Health
154. 6 Body Composition
155. What is Body Composition, and Why is it Important?
156. Overweight and Obesity Defined
157. Prevalence of Overweight and Obesity among Americans
158. Excess Body Fat and Wellness
159. Problems Associated with Very Low Levels of Body Fat
160. Assessing Body Mass Index, Body Composition, and Body Fat Distribution
161. Calculating Body Mass Index
162. Estimating Percent Body Fat
163. Assessing Body Fat Distribution
164. Somatotype
165. Setting Body Composition Goals
166. Making Changes in Body Composition
167. Summary
168. Tips for Today and the Future
169. For Further Exploration
170. Common Questions Answered
171. Selected Bibliography
172. Lab 6.1 Assessing Body Mass Index and Body Composition
173. Lab 6.2 Setting Goals for Target Body Weight
174. 7 Putting Together a Complete Fitness Program
175. Developing a Personal Fitness Plan
176. 1. Set Goals
177. 2. Select Activities
178. 3. Set a Target Frequency, Intensity, and Time (Duration) for Each Activity
179. 4. Set Up a System of Mini-Goals and Rewards
180. 5. Include Lifestyle Physical Activity and Strategies to Reduce Sedentary Time in Your Program
181. 6. Develop Tools for Monitoring Your Progress
182. 7. Make a Commitment
183. Putting Your Plan Into Action
184. Exercise Guidelines for Life Stages and People with Special Health Concerns
185. Exercise Guidelines for Life Stages
186. Exercise Guidelines for People with Special Health Concerns
187. Common Questions Answered
188. Summary
189. For Further Exploration
190. Selected Bibliography
191. Sample Programs for Popular Activities
192. Lab 7.1 A Personal Fitness Program Plan and Agreement
193. Lab 7.2 Getting to Know Your Fitness Facility
194. 8 Nutrition
195. Nutritional Requirements: Components of a Healthy Diet
196. Calories
197. Proteins—The Basis of Body Structure
198. Fats—Essential in Small Amounts
199. Carbohydrates—A Key Source of Energy
200. Fiber—A Closer Look
201. Vitamins—Organic Micronutrients
202. Minerals—Inorganic Micronutrients
203. Water—Vital but Often Ignored
204. Other Substances in Food
205. Nutritional Guidelines: Planning Your Diet
206. Dietary Reference Intakes (DRIs)
207. Daily Values
208. Dietary Guidelines for Americans
209. USDA’s MyPlate
210. DASH Eating Plan
211. The Vegetarian Alternative
212. Functional Foods
213. Dietary Challenges for Various Population Groups
214. Nutritional Planning: Making Informed Choices About Food
215. Food Labels
216. Calorie Labeling: Restaurants and Vending Machines
217. Dietary Supplements
218. Food Additives
219. Foodborne Illness
220. Irradiated Foods
221. Environmental Contaminants and Organic Foods
222. A Personal Plan
223. Assessing and Changing Your Diet
224. Staying Committed to a Healthy Diet
225. Tips for Today and the Future
226. Summary
227. For Further Exploration
228. Common Questions Answered
229. Selected Bibliography
230. Lab 8.1 Your Daily Diet versus MyPlate
231. Lab 8.2 Dietary Analysis
232. Lab 8.3 Informed Food Choices
233. 9 Weight Management
234. Health Implications of Overweight and Obesity
235. Assessing Weight
236. Overweight, Obesity, and Specific Health Risks
237. Factors Contributing to Excess Body Fat
238. Energy Balance
239. Genetic Factors
240. Physiological Factors
241. Lifestyle Factors
242. Psychosocial Factors
243. Environmental Factors
244. Adopting a Healthy Lifestyle for Successful Weight Management
245. Dietary Patterns and Eating Habits
246. Physical Activity and Exercise
247. Thoughts and Emotions
248. Coping Strategies
249. Approaches to Overcoming a Weight Problem
250. Doing It Yourself
251. Diet Books
252. Dietary Supplements and Diet Aids
253. Weight-Loss Programs
254. Prescription Drugs for Obesity
255. Surgery
256. Psychological Help
257. Body Image
258. Severe Body Image Problems
259. Acceptance and Change
260. Eating Disorders
261. Anorexia Nervosa
262. Bulimia Nervosa
263. Binge-Eating Disorder
264. Other Specified Feeding or Eating Disorders (OSFED)
265. Treating Eating Disorders
266. Tips for Today and the Future
267. Summary
268. For Further Exploration
269. Common Questions Answered
270. Selected Bibliography
271. Lab 9.1 Calculating Daily Energy Needs
272. Lab 9.2 Identifying Weight-Loss Goals
273. Lab 9.3 Checking for Body Image Problems and Eating Disorders
274. 10 Stress Management and Sleep
275. What is Stress?
276. Physical Responses to Stressors
277. Psychological and Behavioral Responses to Stressors
278. The Stress Experience as a Whole
279. Stress and Wellness
280. The General Adaptation Syndrome
281. Allostatic Load
282. Stress and Specific Conditions
283. Common Sources of Stress
284. Major Life Changes
285. Daily Hassles
286. College Stressors
287. Job-Related Stressors
288. Relationships and Stress
289. Social Stressors
290. Other Stressors
291. Managing Stress
292. Exercise
293. Nutrition
294. Social Support
295. Communication
296. Conflict Resolution
297. Striving for Spiritual Wellness
298. Confiding in Yourself through Writing
299. Time Management
300. Cognitive Techniques
301. Relaxation and Body Awareness Techniques
302. Other Stress-Management Techniques
303. Counterproductive Strategies for Coping with Stress
304. Getting Help
305. Peer Counseling and Support Groups
306. Professional Help
307. Is It Stress or Something More Serious?
308. Sleep
309. How Sleep Works: The Physiology of Sleep
310. Natural Sleep Drives
311. Adequate Sleep and Your Health
312. Sleep Disorders
313. Improving Sleep
314. Tips for Today and the Future
315. Common Questions Answered
316. Summary
317. For Further Exploration
318. Selected Bibliography
319. Lab 10.1 Identifying Your Stress Level and Key Stressors
320. Lab 10.2 Stress-Management Techniques
321. Lab 10.3 Evaluating and Improving Sleep
322. 11 Cardiovascular Health and Diabetes
323. Major Forms of Cardiovascular Disease
324. Atherosclerosis
325. Heart Disease and Heart Attacks
326. Stroke
327. Congestive Heart Failure
328. Risk Factors for Cardiovascular Disease
329. Major Risk Factors That Can Be Changed
330. Contributing Risk Factors That Can Be Changed
331. Major Risk Factors That Can’t Be Changed
332. Possible Risk Factors Currently Being Studied
333. Protecting Yourself Against Cardiovascular Disease
334. Eat a Heart-Healthy Diet
335. Exercise Regularly
336. Avoid Tobacco
337. Know and Manage Your Blood Pressure
338. Know and Manage Your Cholesterol Levels
339. Develop Ways to Handle Stress and Anger
340. Diabetes
341. Types of Diabetes
342. Warning Signs and Testing
343. Treatment
344. Prevention
345. Tips for Today and the Future
346. Summary
347. Common Questions Answered
348. For Further Exploration
349. Selected Bibliography
350. Lab 11.1 Cardiovascular Health
351. 12 Cancer
352. What is Cancer?
353. Tumors
354. Metastasis
355. Dietary Factors
356. The Causes of Cancer
357. Tobacco Use
358. Obesity and Inactivity
359. The Role of DNA
360. Race/Ethnicity and Poverty
361. Carcinogens in the Environment
362. Common Cancers
363. Lung Cancer
364. Colon and Rectal Cancer
365. Breast Cancer
366. Prostate Cancer
367. Cancers of the Female Reproductive Tract
368. Skin Cancer
369. Head and Neck Cancers
370. Testicular Cancer
371. Other Cancers
372. Detecting and Treating Cancer
373. Detecting Cancer
374. Stages of Cancer
375. Treating Cancer
376. Tips for Today and the Future
377. Common Questions Answered
378. Summary
379. For Further Exploration
380. Selected Bibliography
381. Lab 12.1 Cancer Prevention
382. 13 Substance Use and Misuse
383. Addictive Behavior
384. How Does an Addiction Develop?
385. What Is Substance Misuse and Addiction?
386. Examples of Addictive Behaviors
387. Psychoactive Drugs
388. Who Uses Drugs?
389. Opioids and Drug Overdose Deaths
390. Other Current Illicit Drugs of Concern
391. Treatment for Substance Use Disorder and Addiction
392. Preventing Substance Use Disorder
393. The Role of Drugs in Your Life
394. Alcohol
395. Chemistry and Metabolism
396. Immediate Effects of Alcohol
397. Alcohol Use Disorder: From Mild to Severe
398. Effects of Alcohol Use Disorder
399. Drinking and Driving
400. Binge Drinking
401. Drinking and Responsibility
402. Tobacco
403. Nicotine Addiction
404. Health Hazards of Cigarette Smoking
405. Risks Associated with Other Forms of Tobacco Use
406. Environmental Tobacco Smoke
407. Smoking and Pregnancy
408. Giving Up Tobacco
409. Action Against Tobacco
410. Common Questions Answered
411. Tips for Today and the Future
412. Summary
413. For Further Exploration
414. Selected Bibliography
415. Lab 13.1 Is Alcohol a Problem in Your Life?
416. Lab 13.2 For Smokers Only: Why Do You Smoke?
417. 14 Sexually Transmitted Infections
418. The Major Stis
419. STIs and Sexual Anatomy
420. HIV Infection and AIDS
421. Chlamydia
422. Gonorrhea
423. Pelvic Inflammatory Disease
424. Human Papillomavirus (HPV)
425. Genital Herpes
426. Hepatitis B
427. Syphilis
428. Other STIs
429. What You Can do about Stis
430. Education
431. Diagnosis and Treatment
432. Prevention
433. Tips for Today and the Future
434. Summary
435. Common Questions Answered
436. For Further Exploration
437. Selected Bibliography
438. Lab 14.1 Behaviors and Attitudes Related to STIs
439. 15 Environmental Health
440. Environmental Health Defined
441. Population Growth and Control
442. Factors That Contribute to Population Growth
443. How Many People Can the World Hold?
444. Air Quality and Pollution
445. Air Quality and Smog
446. The Greenhouse Effect and Global Warming
447. Thinning of the Ozone Layer
448. Energy Use and Air Pollution
449. Indoor Air Pollution
450. Preventing Air Pollution
451. Water Quality and Pollution
452. Water Contamination and Treatment
453. Water Shortages
454. Sewage
455. Protecting the Water Supply
456. SOLID WASTE POLLUTION
457. Solid Waste
458. Reducing Solid Waste
459. Chemical Pollution and Hazardous Waste
460. Asbestos
461. Lead
462. Pesticides
463. Mercury
464. Other Chemical Pollutants
465. Preventing Chemical Pollution
466. Radiation Pollution
467. Nuclear Weapons and Nuclear Energy
468. Medical Uses of Radiation
469. Radiation in the Home and Workplace
470. Avoiding Radiation
471. Noise Pollution
472. Common Questions Answered
473. Tips for Today and the Future
474. Summary
475. For Further Exploration
476. Selected Bibliography
477. Lab 15.1 Environmental Health Checklist
478. Appendix A Injury Prevention and Personal Safety
479. Appendix B Monitoring Your Progress
480. Behavior Change Workbook
481. Index

Additional ISBNs: 9781260397130, 1260397130, 9781260155105, 1260155102