Get Fit - Stay Fit / Edition 6

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This brief, user-friendly text is designed for students with little or no background in developing a personal fitness program. Topics covered in Get Fit, Stay Fit include principles of cardiorespiratory fitness, muscular strength and endurance, flexibility, limiting body fat, and nutrition. Key points have been emphasized to explain why certain aspects of physical fitness should be important to individuals, and how to become an informed consumer of physical fitness equipment and services.

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Product Details

  • ISBN-13: 9780073523859
  • Publisher: McGraw-Hill Higher Education
  • Publication date: 9/1/2011
  • Edition number: 6
  • Pages: 320
  • Sales rank: 226,635
  • Product dimensions: 7.30 (w) x 9.00 (h) x 0.60 (d)

Meet the Author

William E. Prentice, Ph.D., PT, ATC, Professor, Coordinator of Sports Medicine Specialization Department of Physical Education, Exercise and Sports Science, University of North Carolina Chapel Hill, North Carolina.

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Table of Contents

Preface viii

1 Getting Fit: Why Should You Care? 1

Why should you care about being physically active? 1

Exercise and physical activity 3

Healthy People 2020 Objectives 3

What components of fitness are important to you? 7

Determining your reasons for wanting to be fit 12

Determining how frequently you engage in physical activity 12

How long will it take you to get fit? 12

Summary 13

Lab Activity 1-1 Importance of Physical Fitness 17

Lab Activity 1-2 Daily Fitness Schedule 19

2 Creating a Healthy Lifestyle 21

Why should you be concerned about your lifestyle? 21

What is the effect of stress on a healthy lifestyle? 23

How can you prevent coronary artery disease? 30

What is cancer? 34

What lifestyle habits are deterrents to fitness? 36

Creating a healthy lifestyle: your personal responsibility 43

Summary 44

Lab Activity 2-1 Your Personal Stress Inventory 47

Lab Activity 2-2 Health Style: A Self Test 51

3 Starting Your Own Fitness Program 57

The program should be fun and enjoyable 57

What are the basic principles of a fitness program? 58

Should you do a warm-up routine before you exercise? 61

What are the goals of your fitness program? 63

How should you exercise? 63

Where do you begin? 66

Precautions in beginning a fitness program 66

Ready to begin? 67

Summary 67

Lab Activity 3-1 Medical History Questionnaire 69

Lab Activity 3-2 Planning for a Physical Activity Program 71

4 Developing Cardiorespiratory Fitness 73

Why is cardiorespiratory fitness important for you? 73

What is the difference between aerobic versus anaerobic activities? 74

How does exercise affect the function of the heart? 75

What determines how efficiently the body is using oxygen? 77

The FIT principle 78

What training techniques can be used to improve cardiorespiratory endurance? 79

Good aerobic activities for improving cardiorespiratory endurance 86

What is your level of cardiorespiratory endurance? 97

Summary 97

Lab Activity 4-1 Calculating Target Heart Rate 101

Lab Activity 4-2 The Rockport Fitness Walking Test 103

Lab Activity 4-3 Cooper's 12-Minute Walking/Running Test 111

5 Improving Muscular Strength, Endurance, and Power 113

Why is muscular strength important for everyone? 113

How are strength and muscular endurance related? 114

Why is muscular power important in sport activities? 114

Types of skeletal muscle contraction 114

What factors influence how much strength you have? 115

What physiological changes occur to cause increased strength? 117

What are the techniques of resistance training? 118

Core stabilization training 119

Assessment of muscular strength and endurance 156

Summary 156

Lab Activity 5-1 Push-Ups 159

Lab Activity 5-2 Bent-Knee Sit-Ups 161

Lab Activity 5-3 Muscular Endurance Test 163

6 Increasing Flexibility Through Stretching 167

Why is it important to have good flexibility? 167

What structures in the body can limit flexibility? 168

What are the different stretching techniques? 170

Is there a relationship between strength and flexibility? 173

Stretching exercises 175

Alternative stretching techniques 181

How do you know if you have good flexibility? 183

Summary 185

Lab Activity 6-1 Trunk Flexion 187

Lab Activity 6-2 Trunk Extension 189

Lab Activity 6-3 Shoulder Lift Test 191

7 Eating light 193

Why do you need to know about nutrition? 193

Basic principles of nutrition 194

Nutrient requirements and recommendations 210

Dietary Guidelines for Americans 211

What is the role of nutrition in physical activity? 216

Food safety 223

Summary 223

Lab Activity 7-1 Nutritional Knowledge Survey 227

Lab Activity 7-2 Assessing Your Nutritional Habits 229

Lab Activity 7-3 7-Day Diet Analysis 231

8 Limiting Your Body Fat Through Diet & Exercise 233

Why should you be concerned about body fat? 233

What is body composition? 238

How do you achieve caloric balance? 240

What can you do to lose body fat? 243

What if you want to increase lean body mass? 253

What is disordered eating? 254

Summary 257

Lab Activity 8-1 Calculating Body Mass Index (BMI) 259

Lab Activity 8-2 Calculating Percent Body Fat Using Skinfold Measurements 261

Lab Activity 8-3 Determining Your Basal Metabolic Rate (BMR) 265

Lab Activity 8-4 Calculating Energy Expenditure 269

Lab Activity 8-5 Calculating Caloric Intake 273

Lab Activity 8-6 Worksheet for Estimating Caloric Balance 275

9 Practicing Safe Fitness 277

How can you prevent injuries? 277

What types of injuries might occur in an exercise program? 279

Treatment and management of injuries 284

What exercises should be avoided? 284

What precautions should you take when exercising in hot or cold environments? 288

Physical activity during pregnancy 291

Summary 293

10 Becoming a Wise Consumer 295

Are you a wise consumer of fitness products? 295

What to consider when buying fitness equipment 296

How should you choose appropriate clothing and shoes for exercise? 303

What to look for in a health club 305

What to look for in fitness magazines, books, DVDs, and Web sites 307

The bottom line for the consumer 308

Summary 308

Appendix A Dietary Reference Intakes A

Credits C

Index 1-1

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