Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, 6/e
Charles B. Corbin,
Arizona State University--Tempe Gregory J. Welk,
Iowa State University William R. Corbin,
Yale University Karen A. Welk,
Mary Greeley Medical Center
ISBN: 0072972653 Copyright year: 2006
Table of Contents
Section I Lifestyles for Health, Wellness, and Fitness
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
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab Resource Materials: The Healthy Lifestyle Questionnaire
Lab 1A: Wellness Self-Perception
Lab 1B: 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
Self-Management Skills: The Facts
Strategies for Action: The Facts
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 2A: The Physical Activity Adherence Questionnaire
Lab 2B: The Self-Management Skills QuestionnaireSection 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
Web Review
Suggested Readings
Lab 3A: Readiness for Physical Activity
Lab 3B: The Warm-Up and Cool-Down
4 The Health Benefits of Physical Activity
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
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 4A: Self-Assesment of the Physical Activity Pyramid
5 How Much Physical Activity Is Enough?
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
Web Review
Suggested Readings
Lab 5A: Physical Activity Attitude QuestionnaireSection III The Physical Activity Pyramid
6 Learning Self-Planning Skills for Lifetime 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
Web Review
Suggested Readings
Lab 6A: 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
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 7A: 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
Percentage of Heart Rate Reserve
Percentage of Maximum Heart Rate
Strategies for Action: The Facts
Web Review
Suggested Readings
Lab Resource Materials: Evaluating Cardiovascular Fitness
Lab 8A: Counting Target Heart Rate and Ratings of Perceived Exertion
Lab 8B: Evaluating Cardiovascular Fitness
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
Web Review
Suggested Readings
Lab 9A: Jogging/Running
Lab 9B: 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
Web Review
Suggested Readings
Lab Resource Materials: Flexibility Tests
Lab 10A: Evaluating Flexibility
Lab 10B: 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
Web Review
Suggested Readings
Lab Resource Material: Evaluating Muscle Fitness
Lab 11A: Evaluating Muscles Strength: 1 RM and Grip Strength
Lab 11B: Evaluating Muscular Endurance
Lab 11C: Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines
Lab 11D: Planning and Logging Muscle Fitness Exercises: Calisthenics or Isometric ExercisesSection 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
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 12A: 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
Web Review
Suggested Readings
Lab Resource Materials: Back Test
Lab 13A: The Healthy Back Test and Back/Neck Questionnaire
Lab 13B: Evaluating Posture
Lab 13C: 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
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab Resource Materials: Skill-Related Fitness
Lab 14A: Evaluating Skill-Related Physical Fitness
Lab 14B: Identifying Symptoms of OvertrainingSection 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
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab Resource Materials: Evaluating Body Fatness
Lab 15A: Evaluating Body Composition: Skinfold Measures
Lab 15B: Evaluating Body Composition: Height, Weight, and Circumference Measures
Lab 15C: Determining Your Daily Energy Expenditure
16 Nutrition
Introduction
The Facts about Basic Nutrition and Health
Dietary Recommendations for Fat: The Facts
Dietary Recommendations for Carbohydrates: The Facts
Dietary Recommendations for Proteins: The Facts
Dietary Recommendations for Vitamins: The Facts
Dietary Recommendations for Minerals: The Facts
Dietary Recommendations for Water and Other Fluids: The Facts
The Facts about Sound Eating Practices
The Facts about Nutrition and Physical Performance
The Facts: Nutrition Quackery
Strategies for Action: The Facts
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 16A: Nutrition Analysis
Lab 16B: Selecting Nutritious Foods
17 Managing Diet and Activity for Healthy Body Fatness
Introduction
The Facts: Lifestyles and Fat Control
Some Facts about Eating and Fat Control
Some Facts about Physical Activity and Fat Control
Strategies for Action: The Facts
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 17A: Selecting Strategies for Managing Eating
Lab 17B: Keeping Records for Fat ControlSection VI Stress Management
18 Stress and Health
Introduction
The Facts about Stress and Tension
The Facts about Sources of Stress
The Facts about the Appraisal of Stress
The Facts about Responses to Stress
The Facts about Stress and Health
Strategies for Action: The Facts
Web Review
Suggested Readings
Lab 18A: Evaluating Your Stress Level
Lab 18B: Evaluating Your Hardiness
19 Stress Management, Relaxation, and Time Management
Introduction
The Facts about Coping with Stress
Physical Activity and Stress Management: The Facts
The Facts about Conscious Relaxation Techniques
Some Facts about Muscle Tension and Sleep
Social Support and Stress Management: The Facts
The Facts about Work and Leisure
The Facts about Time Management
Step 1--Establish Priorities
Step 2--Monitor Your Current Time Use
Step 3--Analyze Your Current Time Use
Step 4--Make a Schedule
Strategies for Action: Steps for Stress Management
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 19A: Evaluating Neuromuscular Tension
Lab 19B: Relaxing Tense Muscles
Lab 19C: Evaluating Coping Strategies
Lab 19D: Evaluating Levels of Social Support
Lab 19E: Time ManagementSection VII Avoiding Destructive Behaviors
20 The Use and Abuse of Tobacco
Introduction
The Facts about Tobacco and Nicotine
The Health Risks of Tobacco: The Facts
The Facts of Tobacco Usage
Strategies for Action: The Facts about Quitting
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 20A: Use and Abuse of Tobacco
21 Use and Abuse of Alcohol
Introduction
The Facts about Alcohol and Alcoholic Beverages
The Facts about the Health and Behavioral Consequences of Alcohol
The Facts about Alcohol Consumption and Alcohol Abuse
Strategies for Action: The Facts about Responsible Drinking and Hosting
Web Review
Suggested Readings
Lab 21A: Blood Alcohol Level
Lab 21B: Perceptions about Alcohol Use
22 Use and Abuse of Other Drugs
Introduction
The Facts About Drugs
The Facts About Misuse or Abuse of Prescription and Over-the-Counter Medications
Strategies for Action: The Facts about Getting Help
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 22A: Use and Abuse of Other Drugs
23 Preventing Sexually Transmitted Diseases
Introduction
General Facts
The Facts about HIV/AIDS
The Facts about Other Sexually Transmitted Diseases
Strategies for Action: The Facts
Web Review
Suggested Readings
Lab 23A: Sexually Transmitted Disease Risk QuestionnaireSection VIII Making Informed Choices
24 Cancer, Diabetes, and Other Health Threats
Introduction
The Facts about Cancer
The Facts about Diabetes
The Facts about Other Health Threats
Strategies for Action: The Facts
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 24A: Determining Your Cancer Risk
Lab 24B: Breast and Testicular Self-Exams
25 Recognizing Quackery: Becoming an Informed Consumer
Introduction
The Facts about Physical Activity
The Facts about Passive Exercise and Passive Devices
The Facts about Baths
The Facts about Quacks
The Facts about Equipment
The Facts about Health Clubs
The Facts about Dietary Supplements
The Facts about Fitness Books, Magazines, and Articles
Strategies for Action: The Facts
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 25A: Practicing Consumer Skills: Evaluating Products
Lab 25B: Evaluating a Health/Wellness or Fitness Club
26 Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
Introduction
Increasing Years and Quality of Life: The Facts
Healthy Lifestyles: The Facts
Participating in Physical Activity Regularly
Eating Properly (Good Nutrition)
Managing Stress
Avoiding Destructive Habits
Practicing Safe Sex
Adopting Good Safety Habits
Learning First Aid
Adopting Good Personal Health Behaviors
Seeking and Complying with Medical Advice
Being an Informed Consumer
Protecting the Environment
Managing Time and Priorities Effectively
The Art of Achieving Health and Wellness: The Facts
Strategies for Action: The Facts
Web Review
Suggested Readings
Fitness and Wellness News Update
Lab 26A: Planning Your Lifestyle Physical Activity Program
Lab 26B: Planning for Healthy Lifestyle ChangeAppendices
Appendix A Metric Conversion Chart
Appendix B Metric Conversion of Selected Charts and Tables
Appendix C Calorie Guide to Common Foods
Appendix D Calories of Protein, Carbohydrates, and Fats in Foods
Appendix E Canada's Food Guide to Healthy Eating
2006