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Section I. Lifestyles for Health, Wellness, and Fitness, 1
Concept 1. Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction, 1
National Health Goals, 2
Health and Wellness, 2
Physical Fitness, 6
A Model for Achieving and Maintaining Lifelong Health, Wellness, and Fitness, 9
Factors Influencing Health, Wellness, and Fitness, 9
Healthy Lifestyles, 12
The HELP Philosophy, 13
Strategies for Action, 14
Lab Resource Materials: The Healthy Lifestyle Questionnaire, 17
Lab 1A Wellness Self-Perceptions, 19
Concept 2. Self-Management and Self-Planning Skills for Health Behavior Change, 21
Making Lifestyle Changes, 22
Factors That Promote Lifestyle Change, 23
Self-Management Skills, 27
Self-Planning for Healthy Lifestyles, 27
Strategies for Action, 32
Lab Resource Materials, 36
Lab 2A The Stage of Change Questionnaire, 37
Lab 2B The Self-Management Skills Questionnaire, 39
Section II. An Introduction to Physical Activity, 43
Concept 3. Preparing for Physical Activity, 43
Factors to Consider Prior to Physical Activity, 44
Factors to Consider during Daily Physical Activity, 46
Physical Activity in the Heat and Cold, 48
Physical Activity in Other Environments, 51
Soreness and Injury, 52
Attitudes about Physical Activity, 52
Strategies for Action, 55
Lab 3A Readiness for Physical Activity, 57
Lab 3B The Warm-Up and Cool-Down, 59
Lab 3C Physical Activity Attitude Questionnaire, 61
Concept 4. The Health Benefits of Physical Activity, 63
Physical Activity and Hypokinetic Diseases, 64
Physical Activity and Cardiovascular Diseases, 65
Physical Activity and the Healthy Heart, 65
Physical Activity and Atherosclerosis, 66
Physical Activity and Heart Attack, 68
Physical Activity and Other Cardiovascular Diseases, 69
Physical Activity and Other Hypokinetic Conditions, 71
Physical Activity and Aging, 75
Physical Activity, Health, and Wellness, 75
Strategies for Action, 79
Lab 4A Assessing Heart Disease Risk Factors, 81
Concept 5. How Much Physical Activity Is Enough?, 83
The Principles of Physical Activity, 84
The FITT Formula, 86
The Physical Activity Pyramid, 87
Understanding Physical Activity Guidelines, 89
Physical Activity Patterns, 90
Physical Fitness Standards, 91
Strategies for Action, 92
Lab 5A Self-Assessment of Physical Activity, 93
Lab 5B Estimating Your Fitness, 95
Section III. The Physical Activity Pyramid, 97
Concept 6. Moderate Physical Activity: A Lifestyle Approach, 97
Adopting an Active Moderate, 98
The Health Benefits of Moderate Physical Activity, 100
How Much Moderate Physical Activity Is Enough?, 101
Moderate Activity and the Environment, 104
Strategies for Action, 105
Lab 6A Setting Goals for Moderate Physical Activity and Self-Monitoring (Logging) Program, 107
Lab 6B Evaluating Physical Activity Environments, 109
Concept 7. Cardiovascular Fitness, 111
Cardiovascular Fitness, 112
Cardiovascular Fitness and Health Benefits, 115
Threshold and Target Zones for Improving Cardiovascular Fitness, 116
Guidelines for Heart Rate and Exercise Monitoring, 121
Strategies for Action, 123
Lab Resource Materials: Evaluating Cardiovascular Fitness, 125
Lab 7A Counting Target Heart Rate and Ratings of Perceived Exertion, 129
Lab 7B Evaluating Cardiovascular Fitness, 131
Concept 8. Active Aerobics, Sports, and Recreational Activities, 133
Physical Activity Pyramid: Level 2, 134
Active Aerobic Activities, 136
Active Recreation Activities, 140
Active Sport Activities, 140
Strategies for Action, 143
Lab 8A The Physical Activity Adherence Questionnaire, 145
Lab 8B Planning and Logging Participation in Vigorous Physical Activity, 147
Concept 9. Flexibility, 149
Flexibility Fundamentals, 150
Factors Influencing Flexibility, 151
Health Benefits of Flexibility and Stretching, 152
Stretching Methods, 154
How Much Stretch Is Enough, 156
Flexibility-Based Activities, 158
Guidelines for Safe and Effective Stretching Exercise, 159
Strategies for Action, 160
Lab Resource Materials: Flexibility Tests, 167
Lab 9A Evaluating Flexibility, 169
Lab 9B Planning and Logging Stretching Exercises, 171
Concept 10. Muscle Fitness and Resistance Exercise, 173
Factors Influencing Strength and Muscular Endurance, 174
Health Benefits of Muscle Fitness and Resistance Exercise, 176
Types of Progressive Resistance Exercise, 177
Resistance Training Equipment, 179
Progressive Resistance Exercise: How Much Is Enough?, 181
Training Principles for PRE, 183
Is There Strength in a Bottle?, 184
Guidelines for Safe and Effective Resistance Training, 187
Strategies for Action, 189
Lab Resource Materials: Muscle Fitness Tests, 201
Lab 10A Evaluating Muscle Strength: 1RM and Grip Strength, 205
Lab 10B Evaluating Muscular Endurance, 207
Lab 10C Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines, 209
Lab 10D Planning and Logging Muscle Fitness Exercises: Calisthenics or Core Exercises, 211
Section IV. Physical Activity: Special Considerations, 213
Concept 11. Body Mechanics: Posture, Questionable Exercises, and Care of the Back and Neck, 213
Anatomy and Function of the Spine, 214
Good Posture Is Important for Neck and Back Health, 215
Good Body Mechanics Is Important for Neck and Back Health, 217
Causes and Consequences of Back and Neck Pain, 219
Guidelines for Safe Physical Activity, 222
Prevention of and Rehabilitation from Back and Neck Problems, 223
Strategies for Action, 226
Lab Resource Materials: Healthy Back Tests, 243
Lab 11A The Healthy Back Tests and Back/Neck Questionnaire, 245
Lab 11B Evaluating Posture, 247
Lab 11C Planning and Logging Exercises: Care of the Back and Neck, 249
Concept 12. Performance Benefits of Physical Activity, 251
High-Level Performance and Training Characteristics, 252
Training for Endurance and Speed, 254
Training for Strength and Muscular Endurance, 256
Training for Power, 257
Training for Balance and Flexibility, 258
Training for High-Level Performance: Skill-Related Fitness and Skill, 259
Guidelines for High-Performance Training, 261
Performance Trends and Ergogenic Aids, 262
Strategies for Action, 264
Lab Resource Materials: Skill-Related Physical Fitness, 267
Lab 12A Evaluating Skill-Related Physical Fitness, 271
Lab 12B Identifying Symptoms of Overtraining, 273
Section V. Nutrition and Body Composition, 275
Concept 13. Body Composition, 275
Understanding and Interpreting Body Composition Measures, 276
Methods Used to Assess Body Composition, 278
Health Risks Associated with Overfatness, 280
Health Risks Associated with Excessively Low Body Fatness, 282
The Origin of Fatness, 283
The Relationship between Physical Activity and Body Composition, 285
Strategies for Action, 287
Lab Resource Materials: Evaluating Body Fat, 291
Lab 13A Evaluating Body Composition: Skinfold Measures, 299
Lab 13B Evaluating Body Composition: Height, Weight, and Circumference Measures, 303
Lab 13C Determining Your Daily Energy Expenditure, 305
Concept 14. Nutrition, 309
Guidelines for Healthy Eating, 310
Dietary Recommendations for Carbohydrates, 314
Dietary Recommendations for Fat, 315
Dietary Recommendations for Proteins, 317
Dietary Recommendations for Vitamins, 318
Dietary Recommendations for Minerals, 321
Dietary Recommendations for Water and Other Fluids, 321
Sound Eating Practices, 322
Strategies for Action, 325
Lab 14A Nutrition Analysis, 327
Lab 14B Selecting Nutritious Foods, 331
Concept 15. Managing Diet and Activity for Healthy Body Fatness, 333
Factors Influencing Weight and Fat Control, 334
Guidelines for Losing Body Fat, 335
Guidelines for Gaining Muscle Mass, 340
Strategies for Action, 341
Lab 15A Selecting Strategies for Managing Eating, 343
Lab 15B Evaluating Fast-Food Options, 345
Section VI. Stress Management, 347
Concept 16. Stress and Health, 347
Sources of Stress, 348
Reactions to Stress, 350
Stress Responses and Health, 352
Strategies for Action, 355
Lab 16A Evaluating Your Stress Level, 357
Lab 16B Evaluating Your Hardiness and Locus of Control, 359
Concept 17. Stress Management, Relaxation, and Time Management, 361
Physical Activity and Stress Management, 362
Stress, Sleep, and Recreation, 363
Time Management, 364
Coping with Stress, 366
Emotion-Focused Coping Strategies, 368
Appraisal-Focused Coping Strategies (Cognitive Restructuring), 369
Problem-Focused Coping Strategies, 370
Social Support and Stress Management, 372
Strategies for Action, 373
Lab 17A Time Management, 375
Lab 17B Evaluating Coping Strategies, 377
Lab 17C Relaxation Exercises, 379
Lab 17D Evaluating Levels of Social Support, 381
Section VII. Making Informed Choices, 383
Concept 18. Evaluating Fitness and Wellness Products: Becoming an Informed Consumer, 383
Quacks and Quackery, 384
Physical Activity and Exercise Equipment, 385
Health Clubs and Leaders, 388
Body Composition, 388
Nutrition, 389
Other Consumer Information, 392
Books, Magazines, and Articles, 392
The Internet, 393
Strategies for Action, 393
Lab 18A Practicing Consumer Skills: Evaluating Products, 395
Lab 18B Evaluating a Health/Wellness or Fitness Club, 397
Concept 19. Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change, 399
Strategies for Action, 401
Lab 19A Assessing Factors That Influence Health, Wellness, and Fitness, 409
Lab 19B Planning for Improved Health, Wellness, and Fitness, 411
Lab 19C Planning Your Personal Physical Activity Program, 413
Appendixes, A-1
Appendix A. Metric Conversion Charts, A-1
Appendix B. Canada's Food Guide to Healthy Eating, A-4
Appendix C. Calorie, Fat, Saturated Fat, Cholesterol, and Sodium Content of Selected Fast-Food Items, A-6
Appendix D. Calorie Guide to Common Foods, A-7
Appendix E. Calories of Protein, Carbohydrates, and Fats in Foods, A-9
Selected References, R-1
Credits, C-1
Index, I-1

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