Concepts of Physical Fitness: Active Lifestyles for Wellness / Edition 16

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Overview

A proven philosophy for teaching lifetime fitness and wellness...

“Health is available to Everyone for a Lifetime, and it’s Personal.”

The goal of our book—summarized in the “HELP” philosophy stated above—is to help all people make personal lifestyle changes that promote health, fitness, and wellness over a lifetime. Organized into concise concepts that make it easy for students to learn, Concepts of Physical Fitness is now integrated with online activities and assessments that enable students to apply the latest research on fitness and wellness to their own lives.

• New HELP activities encourage students to reflect, think critically, and apply the HELP philosophy to their lives.

• New icons link text to additional online features and resources, interactive quizzes, video activities, and study aids.

• Chapter-opening Health Goals reflect the priorities of Healthy People 2020, helping students link personal goals with national goals.

• In the News boxes inform students about current topics, trends, reports, and research findings, and Strategies for Action boxes provide practical tips for applying that information to their own lives.

• Detailed illustrations show students exactly how to perform strength training and flexibility exercises.

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Product Details

  • ISBN-13: 9780073523828
  • Publisher: McGraw-Hill Higher Education
  • Publication date: 10/21/2010
  • Edition description: Older Edition
  • Edition number: 16
  • Pages: 480
  • Sales rank: 603,382
  • Product dimensions: 8.40 (w) x 10.80 (h) x 0.90 (d)

Meet the Author

Dr. Charles B. “Chuck” Corbin is Professor Emeritus in the Department of Exercise and Wellness at Arizona State University. He has published more than 200 journal articles and is the senior author, sole author, contributor to, or editor of more than 70 books including Concepts of Physical Fitness (14th ed.), winner of the McGuffey Award (TAA); Concepts of Fitness and Wellness (7th ed.); Fundamental Concepts of Fitness and Wellness (2nd ed.); and Fitness for Life (5th ed.), winner of the Texty Award (TAA). His books are the most widely adopted college and secondary school texts in the area of fitness and wellness. Dr. Corbin is internationally recognized as an expert in physical activity, health and wellness promotion, and youth physical fitness. He has keynoted more than 35 state AHPERD Conventions, made major addresses in more than 15 different countries, and presented numerous named lectures (Cureton Lecture, ACSM; Hanna, Sargent, and Distinguished Scholar, NAKPEHE; Prince Phillip, British PEA; and Weiss and Alliance Scholar, AAHPERD). He is past president and Fellow of AAKPE, Fellow of ACSM, and Fellow of the North American Society of HPERDP. He is a life member of AAHPERD. Among his awards are the Healthy American Fitness Leaders Award (President's Council on Physical Fitness and Sports-PCPFS, National Jaycees), AAHPERD Honor Award, Physical Fitness Council Honor Award, the COPEC Hanson Award, and the Distinguished Service Award of the PCPFS. Dr. Corbin was named the Alliance Scholar by AAHPERD and the Distinguished Scholar of NAKPEHE. He is a member of the Advisory Board of Fitnessgram, was the first chair of the Science Board of the PCPFS, and was recently elected to the NASPE Hall of Fame.

Greg Welk is an associate professor in the Department of Health and Human Performance at Iowa State University (ISU). He received his master’s degree in Exercise Physiology from the University of Iowa and his doctorate (PhD) in Exercise and Wellness from Arizona State University. Prior to coming to ISU, Welk worked at Eastern Michigan University, where he developed a fitness and wellness course that was required for all students. Welk was later employed at the Cooper Institute for Aerobics Research in Dallas, where he directed the Childhood and Adolescent Health Division and contributed to the development of the FITNESSGRAM youth fitness program. He continues to serve as the Scientific Director of the FITNESSGRAM program and is active in local, state, and national efforts to promote physical activity in youth. Welk’s research focuses on the development and validation of tools to assess physical activity behavior and on understanding factors that influence physical activity behavior. He has over 50 publications in peer-reviewed journals/books and has made more than 70 presentations at national and regional meetings.

William R. Corbin is a recognized expert in health and wellness. He is well published in the areas of behavioral medicine and addictive behaviors, with expertise in high-risk behaviors. He received his PhD in Clinical Psychology from the University of Georgia and completed his residency training at the Medical University of South Carolina. Corbin completed a three-year postdoctoral fellowship funded by the National Institutes of Health (NIH) at the University of Texas in Austin. He is currently an assistant professor and the Director of Clinical Training at Yale University. Corbin’s longitudinal research, funded by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), focuses on the relationship between alcohol use and other high-risk behaviors (i.e., drug use, unsafe sexual practices, and aggression) during adolescence and early adulthood. Corbin also conducts experimental research on the effects of alcohol on cognition and behavior and is actively involved in alcohol prevention with college students. Corbin is an experienced teacher in the areas of health psychology, clinical psychology, and addictive behaviors.

Karen Welk received her master’s degree in Physical Therapy from the University of Iowa (1989). She has worked professionally as a physical therapist in a variety of settings and states. She is currently working in an outpatient physical therapy clinic for Mary Greeley Hospital in Ames, Iowa. Welk specializes in manual therapy and aquatic therapy and is a Certified Strength and Conditioning Specialist (CSCS). Her interest in sports and physical development has led her to conduct independent reviews on back health and back pain. Welk also has considerable experience related to safe and contraindicated exercises, and she applies this experience in her professional practice.

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Table of Contents


Lifestyle for Health, Wellness, and Fitness     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
Wellness Self-Perceptions     19
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
The Stage of Change Questionnaire     37
The Self-Management Skills Questionnaire     39
An Introduction to Physical Activity     43
Preparing for Physical Activity     43
Factors to Consider Prior to Physical Activity     44
Factors toConsider 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
Readiness for Physical Activity     57
The Warm-Up and Cool-Down     59
Physical Activity Attitude Questionnaire     61
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     74
Physical Activity, Health, and Wellness     75
Strategies for Action     78
Assessing Heart Disease Risk Factors     81
How Much Physical Activity Is Enough?     83
The Principles of Physical Activity     84
The FIT Formula     86
The Physical Activity Pyramid     87
Understanding Physical Activity Guidelines     89
Physical Activity Patterns     90
Physical Fitness Standards     91
Strategies for Action     92
Self-Assessment of Physical Activity     93
Estimating Your Fitness     95
The Physical Activity Pyramid     97
Lifestyle Physical Activity: Being Active in Diverse Environments     97
Adopting an Active Lifestyle     98
The Health Benefits of Lifestyle Physical Activity     99
How Much Lifestyle Physical Activity Is Enough?     101
Lifestyle Activity and the Environment     104
Strategies for Action     105
Planning and Self-Monitoring (Logging) Your Lifestyle Physical Activity     107
Evaluating Physical Activity Environments     109
Cardiovascular Fitness     111
Cardiovascular Fitness     112
Cardiovascular Fitness and Health Benefits     115
Threshold and Target Zones for Improving Cardiovascular Fitness     116
Strategies for Action     123
Lab Resource Materials: Evaluating Cardiovascular Fitness     125
Counting Target Heart Rate and Ratings of Perceived Exertion     129
Evaluating Cardiovascular Fitness     131
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
The Physical Activity Adherence Questionnaire     145
Planning and Logging Participation in Active Aerobics, Sports, and Recreation     147
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 and Training Aids     158
Guidelines for Safe and Effective Stretching Exercise     159
Strategies for Action     159
Lab Resource Materials: Flexibility Tests     167
Evaluating Flexibility     169
Planning and Logging Stretching Exercises     171
Muscle Fitness and Resistance Exercise     173
Factors Influencing Strength and Muscular Endurance     174
Health Benefits of Muscle Fitness and Resistance Exercise      176
Types of PRE     177
Resistance Training Equipment     179
Progressive Resistance Exercise: How Much Is Enough?     180
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
Evaluating Muscle Strength: 1RM and Grip Strength     205
Evaluating Muscular Endurance     207
Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines     209
Planning and Logging Muscle Fitness Exercises: Calisthenics or Core Exercises     211
Physical Activity: Special Considerations     313
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
The Healthy Back Tests and Back/Neck Questionnaire     245
Evaluating Posture     247
Planning and Logging Exercises: Care of the Back and Neck     249
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
Evaluating Skill-Related Physical Fitness     271
Identifying Symptoms of Overtraining     273
Nutrition and Body Composition     275
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
Evaluating Body Composition: Skinfold Measures     299
Evaluating Body Composition: Height, Weight, and Circumference Measures     303
Determining Your Daily Energy Expenditure     305
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
Nutrition and Physical Performance     323
Strategies for Action     325
Nutrition Analysis     327
Selecting Nutritious Foods     331
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
Selecting Strategies for Managing Eating     343
Evaluating Fast-Food Options     345
Stress Management     347
stress and Health     347
Sources of Stress     348
Reactions to Stress     350
Stress Responses and Health     352
Strategies for Action     355
Evaluating Your Stress Level     357
Evaluating Your Hardiness and Locus of Control     359
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
Time Management     375
Evaluating Coping Strategies     377
Relaxation Exercises     379
Evaluating Levels of Social Support      381
Making Informed Choices     383
Evaluating Fitness and Wellness Products: Becoming an Informed Consumer     383
Quacks and Quackery     384
Physical Activity and Exercise Equipment     385
Health and Fitness Clubs     388
Body Composition     388
Nutrition     389
Other Consumer Information     392
Books, Magazines, and Articles     392
The Internet     393
Strategies for Action     393
Practicing Consumer Skills: Evaluating Products     395
Evaluating a Health Wellness or Fitness Club     397
Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change     399
Strategies for Action     401
Assessing Factors That Influence Health, Wellness, and Fitness     407
Planning for Improved-Health, Wellness, and Fitness     409
Planning Your Personal Physical Activity Program     411
Appendixes
Metric Conversion Charts     A-1
Calorie, Fat, Saturated Fat, Cholesterol, and Sodium Content of Selected Fast-Food Items     A-4
Calorie Guide to Common Foods     A-5
Calories of Protein, Carbohydrates, and Fats in Foods     A-7
Canada's Food Guide to Healthy Eating      A-9
Selected References     R-1
Credits     C-1
Index     I-1
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