CourseSmart - 0077283465 - Concepts of Physical Fitness: Active Lifestyles for Wellness, 15th Edition

Concepts of Physical Fitness: Active Lifestyles for Wellness, 15th Edition

by Corbin, Charles ; Welk, Gregory; Corbin, William; Welk, Karen

Publisher: McGraw-Hill Higher Education

Publishing Date: 2008/12/13

eText ISBN-10

0-07-728346-5

eText ISBN-13

978-0-07-728346-9

Print ISBN-10

0-07-337639-6

Print ISBN-13

978-0-07-337639-4

Saleable Print ISBN-10

0-07-337639-6

Saleable Print ISBN-13

978-0-07-337639-4

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Concepts of Physical Fitness: Active Lifestyles for Wellness, 15th Edition

by Corbin, Charles ; Welk, Gregory; Corbin, William; Welk, Karen

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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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