ISBN-10:
0697233294
ISBN-13:
2900697233294
Pub. Date:
11/01/1996
Publisher:
McGraw-Hill Companies, The
Fitness for Life: An Individualized Approach / Edition 6

Fitness for Life: An Individualized Approach / Edition 6

by Philip E. Allsen
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  • Product Details

    ISBN-13: 2900697233294
    Publisher: McGraw-Hill Companies, The
    Publication date: 11/01/1996
    Edition description: REV
    Pages: 296
    Product dimensions: 6.00(w) x 1.25(h) x 9.00(d)

    Table of Contents

    1 Introduction to Fitness For Life
    What Is Physical Fitness?
    What Do You Know about Exercise?
    Effects of a Healthy Life-Style
    Consensus Statement of Physical Activity, Health, and Well-Being
    Is Exercise Safe?
    Principles of Training
    A Personalized Fitness Program
    Objectives for Fitness
    Self-Checks

    2 Fitness Appraisal
    Basic Medical Prerequisites
    Cardiovascular Endurance
    Administering and Interpreting Cardiovascular Endurance Tests
    Cardiovascular Endurance Test Work Sheet
    Methods of Determining Recommended Body Weight
    Determining Recommended Body Weight
    Body Weight Work Sheet
    Measuring Strength
    Strength Appraisal Work Sheet
    Measuring Flexibility
    Measuring Stress and Tension
    Flexibility Appraisal Work Sheet

    3 Developing a Cardiovascular Endurance Program
    Effects of Training
    Coronary Heart Disease
    Risk Factors for Coronary Heart Disease
    Coronary Heart Disease Risk Appraisal-RISK
    Cardiovascular Endurance Activities
    Intensity, Duration, Frequency and Mode of Activity
    Recommended Exercise Heart Rate
    Caloric Expenditure
    Exercise Program
    Writing a Cardiovascular Endurance Program
    Cardiovascular Endurance Program Work Sheet

    4 Applying a Cardiovascular Endurance Program
    Tips to Make Exercise More Beneficial
    Commonly Asked Questions
    Applying a Cardiovascular Endurance Program
    Cardiovascular Endurance Program Contract
    Cardiovascular Endurance Progress Log

    5 Developing a Nutrition and Weight-Control Program
    Calories
    Nutrients
    Nutrition and Health
    Food Guide Pyramid
    Nutritional Labels
    Other Uses of Nutritional Labels
    Evaluating Your Daily Diet
    Dietary Evaluation Work Sheet
    Nutritional Values of Common Foods
    Obesity
    Obesity and Disease
    Anorexia Nervosa
    Facts versus Fallacies Concerning Weight Control
    Set Point Theory of Weight Control
    Exercise and Weight Control
    Balancing a Diet
    Planning Ahead for Daily Menus
    Food Exchange Program
    Gaining Body Weight
    Writing a Weight-Control Program
    Weight-Control Work Sheet
    Vegetable Exchange List
    Breads and Starches Exchange List
    Meat Exchange List
    Milk Exchange List
    Fruit Exchange List
    Fat Exchange List
    Free List
    Food for Occasional Use
    Commercially Prepared Foods
    Fast-Food Exchanges

    6 Applying a Weight-Control Program
    Commonly Asked Questions
    Putting a Weight-Control Program to Use
    Weight-Control Program Contract
    Weight-Control Program Progress Log
    Daily Caloric Food Plan Guides
    Guidelines for Following a Diet

    7 Developing a Strength Training Program
    Health Benefits of Strength Training
    Common Terms for Strength Programs
    Overload Principle
    Strength Programs
    Systems of Training
    Machines versus Free Weights
    Writing a Strength Program
    Strength Program Work Sheet
    Weight-Training Exercises
    Timed Calisthenics Exercise

    8 Applying a Strength Training Program
    Safety Tips
    Commonly Asked Questions
    Applying a Strength Program
    Strength Program Contract
    Strength Program Progress Log

    9 Developing a Flexibility Fitness Program
    Factors Affecting Flexibility
    Types of Stretching
    Guidelines for Stretching
    Writing a Flexibility Program
    Flexibilty Program Work Sheet
    Flexibility Exercises

    10 Applying a Flexibility Fitness Program
    Commonly Asked Questions
    Your Back and How to Care For It
    Applying a Flexibility Program
    Flexibility Program Contract
    Flexibility Program Progress Log

    11 Developing and Applying a Relaxation Program
    Stress
    Relaxation Techniques
    Meditation and Relaxation

    12 Maintaining Health and Fitness for Life
    Appendix

    A American College of Sports Medicine Position Statements

    B Summary Statement Workshop on Physical Activity and Public Health

    C Calorie Expenditure per Minute for Selected Exercises

    D Program Work Sheets

    Glossary

    Bibliography

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