Fitness Triad: Motivation, Training, and Nutrition / Edition 1

Fitness Triad: Motivation, Training, and Nutrition / Edition 1

by Linda K. DeBruyne, Marshall, Frances S. Sizer, Eleanor N. Whitney
     
 

ISBN-10: 0314782621

ISBN-13: 9780314782625

Pub. Date: 11/28/1990

Publisher: Wadsworth

Product Details

ISBN-13:
9780314782625
Publisher:
Wadsworth
Publication date:
11/28/1990
Pages:
286
Product dimensions:
8.27(w) x 9.84(h) x (d)

Table of Contents

Fitness and Its Benefits
Three Definitions of Fitness
2(3)
Physical Benefits of Fitness
5(5)
Physical Activity
5(1)
Practicing Fitness
5(2)
Rest, Relaxation, and Sleep
7(1)
Nutrition and Weight Control
8(1)
Physical Disease Resistance
8(2)
Accident Resistance
10(1)
Other Benefits of Fitness
10(2)
Resistance to Emotional Problems
10(1)
Freedom from Drug Abuse
10(1)
Other Aspects of Health
11(1)
Fitness throughout Life
12(5)
Fitness and Physical Disabilities
13(1)
Fitness and Pregnancy
14(1)
Fitness and Health in Later Life
14(3)
Personal Focus: How Physically Active Are You?
17(6)
For Review
19(1)
Chapter Notes
19(4)
Motivation: The Choice to Be Fit
Motivation: Benefits versus Costs
23(3)
Value
23(1)
Immediacy
24(2)
Probability
26(1)
Commitment
26(1)
Action
27(3)
Cultivating Intrinsic Motivation
27(1)
Employing Behavior Modification Principles
28(2)
Persistence
30(4)
Goal-Setting for Best Results
31(2)
Exercise Persistence
33(1)
Personal Focus: How's Your Fitness Motivation?
34(4)
For Review
36(1)
Chapter Notes
36(2)
The Elements of Fitness
The Foundations of Fitness
38(2)
Principles of Conditioning
40(3)
Overload
40(2)
Muscle Fibers and Work
42(1)
Warm-Up and Cool-Down Activities
43(1)
Measuring Fitness
43(12)
Body Composition
44(1)
Rules of Thumb to Assess Body Fatness
45(5)
Flexibility
50(2)
Muscle Strength and Endurance
52(2)
Cardiovascular Endurance
54(1)
A Sample Fitness Program
55(2)
Personal Focus: How Fit Are You?
57(3)
For Review
58(1)
Chapter Notes
58(2)
Conditioning for Flexibility
Flexibility and the Skeletal System
60(3)
Flexibility Factors
63(2)
Benefits of Flexibility
65(1)
Flexibility and Sports Performance
65(1)
Flexibility and Posture
66(1)
Stretching Safely and Effectively
66(4)
The Flexibility Routine
70(9)
The Warm-up
70(1)
Stretching Strategies
70(1)
Flexibility Exercises (Stretches)
71(8)
Personal Focus: How to Improve Your Flexibility
79(3)
For Review
80(1)
Chapter Notes
80(2)
Conditiioning for Strength and Endurance
Muscle Strength and Endurance Described
82(2)
Benefits of Muscle Strength and Endurance
84(1)
Daily Challenges
84(1)
Health Benefits
84(1)
Sports Performance Benefits
85(1)
Posture Benefits
85(1)
Principles of Training for Strength and Endurance
85(1)
Training with Machines and Weights
86(4)
Rules for Weight Training
86(3)
Getting Started
89(1)
Training without Weights: Calisthenics
90(1)
Reminders to Minimize Muscle Soreness
90(1)
Muscle Strength and Endurance Routines
91(18)
Personal Focus: How to Improve Your Muscle Strength and Endurance
109(1)
For Review
110(2)
Chapter Notes
110(2)
Conditioning for Cardiovascular Endurance
Cardiovascular Endurance Described
112(1)
The Benefits of Cardiovascular Endurance
113(2)
Principles of Cardiovascular Conditioning
115(5)
Intensity of Training
115(2)
Duration of Training
117(1)
How to Take Your Pulse While Jumping Rope
117(2)
Frequency of Training
119(1)
Comfort and Safety
120(1)
Fitting Aerobic Activity into Your Lifestyle
120(3)
Elements to Weigh
121(1)
Sticking to It
121(1)
Sticking to Your Fitness Plan
122(1)
Choosing Activities
123(7)
Walking
123(1)
How to Walk When You're Busy
124(1)
Aerobic Dancing
125(1)
Running
126(1)
Swimming
127(1)
Cycling
128(2)
Personal Focus: How to Improve Your Cardiovascular Endurance
130(1)
For Review
131(3)
Chapter Notes
131(3)
Nourishing the Body
Benefits of Nutrition
134(1)
Food Choices
134(3)
The Makeup of Foods
137(14)
Energy from Food
138(2)
Carbohydrate
140(2)
Fat
142(1)
Protein
143(1)
Vitamins and Minerals
144(7)
Vitamin-Mineral Supplements
151(2)
How to Choose Nutritious Foods
153(5)
Choosing Nutritious Foods
157(1)
Personal Focus: How Is Your Nutrition?
158(4)
For Review
160(1)
Chapter Notes
160(2)
Body Composition and Weight Control
The Energy Budget: A Balancing Act
162(3)
Weight Gain and Loss
165(4)
Weight Gain
167(1)
Weight Loss and Fasting
168(1)
Appropriate Weight
169(3)
Weight-Loss Strategies
172(8)
Diet Planning
173(2)
Physical Activity
175(2)
Behavior Modification
177(3)
Weight-Gain Strategies
180(1)
Diet and Exercise
180(1)
Behavior Modification
181(1)
Eating Disorders
181(5)
Anorexia Nervosa
182(1)
Bulimia
183(1)
Strategies for Helping Someone Who has an Eating Disorder
184(2)
Personal Focus: What Is an Appropriate Weight for You?
186(6)
For Review
188(1)
Chapter Notes
188(4)
Nutrition and Physical Activity
The Active Body's Use of Fuels
192(7)
Quick-Energy Fuels
192(1)
Carbohydrate and Performance
192(4)
Fat and Performance
196(1)
Protein and Physical Activity
197(2)
Vitamins and Performance
199(2)
Minerals and Performance
201(2)
Iron and Performance
201(1)
Electrolytes and Performance
202(1)
Diets for Physically Active People
203(7)
Choosing a Performance Diet
203(3)
Caffeine and Alcohol
206(2)
The Pregame Meal
208(1)
Suggestions for a Pregame Meal
209(1)
Personal Focus: How to Calculate Your Carbohydrate Intake
210(6)
For Review
213(1)
Chapter Notes
213(3)
Fitness and Stress Management
Stress and the Body's Systems
216(4)
The Experience of Stress
220(3)
Stress Management Strategies
223(5)
Willed Relaxation
228(3)
Steps to Relaxation
229(2)
Personal Focus: Your Need for Exercise and Relaxation
231(6)
For Review
234(3)
Preventing Accidents and Healing Injuries
Preventing Exercise Injuries
237(8)
General Guidelines for Preventing Exercise Injuries
237(2)
Weight Training
239(2)
Walking
241(1)
Aerobic Dancing
241(1)
Running
242(1)
Swimming
243(1)
Cycling
244(1)
Preventing Environmental Injuries and Accidents
245(5)
Hyperthermia and Heat Stroke
245(1)
Hypothermia and Frostbite
246(1)
Pedestrain Safety
246(1)
Roadside Precautions
247(1)
Cycling Safety
248(1)
Water Safety
249(1)
Treating Sports Injuries
250(2)
Personal Focus: How Safety-Conscious Are You?
252(5)
For Review
253(1)
Chapter Notes
253(4)
Consumer Choices
Strategies for Evaluating Health and Fitness Claims
257(4)
Aids to Athletic Performance
261(5)
Nutrition Supports to Performance
261(1)
Strategies for Evaluating Health and Fitness Claims
261(1)
Drugs Athletes Use
262(3)
Blood Doping
265(1)
Weight-Loss Strategies
266(8)
Low-Carbohydrate Diets
267(1)
Water-Loss Inducers
268(1)
Diet Pills
269(1)
Surgery
270(4)
Fitness Programs and Equipment
274(10)
Evaluating Fitness Programs
274(1)
Evaluating Fitness Facilities
275(5)
Evaluating Fitness Equipment
280(4)
Personal Focus: What Do You Really Need to Be Fit?
284
For Review
285(1)
Chapter Notes
285
APPENDIXES
Lab Reports (Appendix A)
The Rockport Fitness Walking Test and Exercise Program (Appendix B)
Recommended Dietary Allowances (Appendix C)
Selected Nutrients in Foods (Appendix D)
Index
About the Authors

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