EBOOK VS ISE FIT & WELL CORE CONCEPTS AND LABS IN PHYSICAL FIT WEL

CONTENTS

1

INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT

WELLNESS: NEW HEALTH GOALS

The Dimensions of Wellness

New Opportunities for Taking Charge

National Health

Behaviors That Contribute to Wellness

Wellness Factors That Seem Outside Our Control

College Students and Wellness

REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT

Getting Serious about Your Health

Building Motivation to Change

Enhancing Your Readiness to Change

Dealing with Relapse

Developing Skills for Change: Creating a Personalized Plan

Putting Your Plan into Action

Staying with It

Being Fit and Well for Life

Tips for Today and the Future

Summary

For Further Exploration

Selected Bibliography

LAB 1.1  Your Wellness Profile

LAB 1.2  Lifestyle Evaluation

2

PRINCIPLES OF PHYSICAL FITNESS

PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS

Physical Activity on a Continuum

How Much Physical Activity Is Enough?

COMPONENTS OF PHYSICAL FITNESS

Cardiorespiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Skill (Neuromuscular)-Related Components of Fitness

PRINCIPLES OF PHYSICAL TRAINING: ADAPTATION TO STRESS

Specificity—Adapting to Type of Training

Progressive Overload—Adapting to the Amount of Training and the FITT-VP Principle

Reversibility—Adapting to a Reduction in Training

Individual Differences—Limits on Adaptability

DESIGNING YOUR OWN EXERCISE PROGRAM

Getting Medical Clearance

Assessing Yourself

Setting Goals

Choosing Activities for a Balanced Program

Guidelines for Training

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 2.1  Safety of Exercise Participation: PAR-Q+

LAB 2.2  Overcoming Barriers to Being Active

LAB 2.3  Using a Fitness Tracker or Smartphone Exercise App to Measure Physical Activity

3

CARDIORESPIRATORY ENDURANCE

BASIC PHYSIOLOGY OF CARDIORESPIRATORY ENDURANCE EXERCISE

The Cardiorespiratory System

Energy Production

Exercise and the Three Energy Systems

BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE

Improved Cardiorespiratory Functioning

Improved Cellular Metabolism

Reduced Risk of Chronic Disease

Better Control of Body Fat

Improved Immune Function

Improved Psychological and Emotional Well-Being

ASSESSING CARDIORESPIRATORY FITNESS

Choosing an Assessment Test

Monitoring Your Heart Rate

Interpreting Your Score

DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM

Setting Goals

Applying the FITT-VP Principle

Warming Up and Cooling Down

Building Cardiorespiratory Fitness

Maintaining Cardiorespiratory Fitness

EXERCISE SAFETY AND INJURY PREVENTION

Hot Weather and Heat Stress

Cold Weather

Poor Air Quality

Exercise Injuries

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 3.1  Assessing Your Current Level of Cardiorespiratory Endurance

LAB 3.2  Developing an Exercise Program for Cardiorespiratory Endurance

4

MUSCULAR STRENGTH AND ENDURANCE

BASIC MUSCLE PHYSIOLOGY AND THE EFFECTS OF STRENGTH TRAINING

Muscle Fibers

Motor Units

Metabolic and Heart Health

ASSESSING MUSCULAR STRENGTH AND ENDURANCE

CREATING A SUCCESSFUL STRENGTH TRAINING PROGRAM

Static versus Dynamic Strength Training Exercises

Weight Machines, Free Weights, and Body Weight Exercises

Other Training Methods and Types of Equipment

Applying the FITT-VP Principle: Selecting Exercises and Putting Together a Program

The Warm-Up and Cool-Down

Getting Started and Making Progress

More Advanced Strength Training Programs

Weight Training Safety

Supplements and Drugs

WEIGHT TRAINING EXERCISES

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 4.1  Assessing Your Current Level of Muscular Strength

LAB 4.2  Assessing Your Current Level of Muscular Endurance

LAB 4.3  Designing and Monitoring a Strength Training Program

5

FLEXIBILITY AND LOW-BACK HEALTH

TYPES OF FLEXIBILITY

WHAT DETERMINES FLEXIBILITY?

Joint Structure

Muscle Elasticity and Length

Nervous System Regulation

BENEFITS OF FLEXIBILITY

Joint Health

Prevention of Low-Back Pain and Injuries

Additional Potential Benefits of Flexibility

ASSESSING FLEXIBILITY

CREATING A SUCCESSFUL PROGRAM TO DEVELOP FLEXIBILITY

Applying the FITT-VP Principle

Making Progress

Exercises to Improve Flexibility: A Sample Program

PREVENTING AND MANAGING LOW-BACK PAIN

Function and Structure of the Spine

Core Muscle Fitness

Causes of Back Pain

Preventing Low-Back Pain

Managing Acute Back Pain

Managing Chronic Back Pain

Exercises for the Prevention and Management of Low-Back Pain

Tips for Today and the Future

LOW-BACK EXERCISES

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 5.1  Assessing Your Current Level of Flexibility

LAB 5.2  Creating a Personalized Program for Developing Flexibility

LAB 5.3  Assessing Muscular Endurance for Low-Back Health

6

BODY COMPOSITION

WHAT IS BODY COMPOSITION, AND WHY IS IT IMPORTANT?

Overweight and Obesity Defined

Prevalence of Overweight and Obesity among Americans

Excess Body Fat and Wellness

Problems Associated with Very Low Levels of Body Fat

ASSESSING BODY MASS INDEX, BODY COMPOSITION, AND BODY FAT DISTRIBUTION

Calculating Body Mass Index

Estimating Percent Body Fat

Assessing Body Fat Distribution

Somatotype

SETTING BODY COMPOSITION GOALS

MAKING CHANGES IN BODY COMPOSITION

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 6.1  Assessing Body Mass Index and Body Composition

LAB 6.2  Setting Goals for Target Body Weight

7

PUTTING TOGETHER A COMPLETE FITNESS PROGRAM

DEVELOPING A PERSONAL FITNESS PLAN

1. Set Goals
2. Select Activities
3. Set a Target Frequency, Intensity, and Time (Duration) for Each Activity
4. Set Up a System of Mini-Goals and Rewards
5. Include Lifestyle Physical Activity and Strategies to Reduce Sedentary Time in Your Program
6. Develop Tools for Monitoring Your Progress
7. Make a Commitment

PUTTING YOUR PLAN INTO ACTION

EXERCISE GUIDELINES FOR LIFE STAGES AND PEOPLE WITH SPECIAL HEALTH CONCERNS

Exercise Guidelines for Life Stages

Exercise Guidelines for People with Special Health Concerns

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

SAMPLE PROGRAMS

LAB 7.1  A Personal Fitness Program Plan and Agreement

LAB 7.2  Getting to Know Your Fitness Facility

8

NUTRITION

NUTRITIONAL REQUIREMENTS: COMPONENTS OF A HEALTHY DIET

Calories

Proteins—The Basis of Body Structure

Fats—Essential in Small Amounts

Carbohydrates—A Key Source of Energy

Fiber—A Closer Look

Vitamins—Organic Micronutrients

Minerals—Inorganic Micronutrients

Water—Vital but Often Ignored

Other Substances in Food

NUTRITIONAL GUIDELINES: PLANNING YOUR DIET

Dietary Reference Intakes (DRIs)

Dietary Guidelines for Americans

USDA’s MyPlate

DASH Eating Plan

The Vegetarian Alternative

Functional Foods

Dietary Challenges for Various Population Groups

NUTRITIONAL PLANNING: MAKING INFORMED CHOICES ABOUT FOOD

Food Labels

Calorie Labeling: Restaurants and Vending Machines

Dietary Supplements

Food Additives

Foodborne Illness

Irradiated Foods

Environmental Contaminants and Organic Foods

A PERSONAL PLAN: APPLYING NUTRITIONAL PRINCIPLES

Assessing and Changing Your Diet

Staying Committed to a Healthy Diet

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 8.1  Your Daily Diet versus MyPlate

LAB 8.2  Dietary Analysis

LAB 8.3  Informed Food Choices

9

WEIGHT MANAGEMENT

HEALTH IMPLICATIONS OF OVERWEIGHT AND OBESITY

Defining Overweight and Obesity

Overweight, Obesity, and Specific Health Risks

Benefits of Weight Loss

FACTORS CONTRIBUTING TO EXCESS BODY FAT

Genetic Factors

Physiological Factors

Lifestyle Factors

Psychosocial Factors

Environmental Factors

ADOPTING A HEALTHY LIFESTYLE FOR SUCCESSFUL WEIGHT MANAGEMENT

Dietary Patterns and Eating Habits

Physical Activity and Exercise

Thoughts and Emotions

Coping Strategies

APPROACHES TO OVERCOMING A WEIGHT PROBLEM

Doing It Yourself

Diet Books

Dietary Supplements and Diet Aids

Weight-Loss Programs

Prescription Drugs

Surgery

Psychological Help

BODY IMAGE

Severe Body Image Problems

Acceptance and Change

EATING DISORDERS

Anorexia Nervosa

Bulimia Nervosa

Binge-Eating Disorder

Other Specified Feeding or Eating Disorders (OSFED)

Treating Eating Disorders

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 9.1  Calculating Daily Energy Needs

LAB 9.2  Identifying Weight-Loss Goals

LAB 9.3  Checking for Body Image Problems and Eating Disorders

10

STRESS MANAGEMENT AND SLEEP

WHAT IS STRESS?

Physical Responses to Stressors

Psychological and Behavioral Responses to Stressors

The Stress Experience as a Whole

STRESS AND WELLNESS

The General Adaptation Syndrome

Allostatic Load

Stress and Specific Conditions

COMMON SOURCES OF STRESS

Major Life Changes

Daily Hassles

College Stressors

Job-Related Stressors

Relationships and Stress

Social Stressors

Other Stressors

MANAGING STRESS

Exercise

Nutrition

Social Support

Communication

Conflict Resolution

Striving for Spiritual Wellness

Confiding in Yourself through Writing

Time Management

Cognitive Techniques

Relaxation and Body Awareness Techniques

Other Stress-Management Techniques

Counterproductive Strategies for Coping with Stress

GETTING HELP

Peer Counseling and Support Groups

Professional Help

Is It Stress or Something More Serious?

SLEEP

How Sleep Works: The Physiology of Sleep

Natural Sleep Drives

Adequate Sleep and Your Health

Sleep Disorders

Improving Sleep

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 10.1   Identifying Your Stress Level and Key Stressors

LAB 10.2  Stress-Management Techniques

LAB 10.3  Evaluating and Improving Sleep

11

CARDIOVASCULAR HEALTH AND DIABETES

MAJOR FORMS OF CARDIOVASCULAR DISEASE

Atherosclerosis

Heart Disease and Heart Attacks

Stroke

Congestive Heart Failure

RISK FACTORS FOR CARDIOVASCULAR DISEASE

Major Risk Factors That Can Be Changed

Contributing Risk Factors That Can Be Changed

Major Risk Factors That Can’t Be Changed

Possible Risk Factors Currently Being Studied

PROTECTING YOURSELF AGAINST CARDIOVASCULAR DISEASE

Eat a Heart-Healthy Diet

Exercise Regularly

Avoid Tobacco

Know and Manage Your Blood Pressure

Know and Manage Your Cholesterol Levels

Develop Ways to Handle Stress and Anger

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 11.1  Cardiovascular Health

12

CANCER

WHAT IS CANCER?

Tumors

Metastasis

THE CAUSES OF CANCER

Race/Ethnicity, Poverty, and Cancer Risk

The Role of DNA

Tobacco Use

Dietary Factors

Obesity and Inactivity

Carcinogens in the Environment

COMMON CANCERS

Lung Cancer

Colon and Rectal Cancer

Breast Cancer

Prostate Cancer

Cancers of the Female Reproductive Tract

Skin Cancer

Head and Neck Cancers

Testicular Cancer

Other Cancers

DETECTING AND TREATING CANCER

Detecting Cancer

Stages of Cancer

Treating Cancer

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 12.1  Cancer Prevention

13

SUBSTANCE USE AND MISUSE

ADDICTIVE BEHAVIOR

How Does an Addiction Develop?

What Is Substance Misuse and Addiction

Examples of Addictive Behaviors

PSYCHOACTIVE DRUGS

Who Uses Drugs?

Opiods and Drug Overdose Deaths

Other Current Illicit Drugs of Concern

Treatment for Substance Use Disorder and Addiction

Preventing Substance Use Disorder

The Role of Drugs in Your Life

ALCOHOL

Chemistry and Metabolism

Immediate Effects of Alcohol

Alcohol Use Disorder: From Mild to Severe

Effects of Alcohol Use Disorder

Drinking and Driving

Binge Drinking

Drinking and Responsibility

TOBACCO

Nicotine Addiction

Health Hazards of Cigarette Smoking

Risks Associated with Other Forms of Tobacco Use

Environmental Tobacco Smoke

Smoking and Pregnancy

Giving Up Tobacco

Action Against Tobacco

Tips for Today and the Future

Common Questions Answered 

Summary

For Further Exploration

Selected Bibliography

LAB 13.1   Is Alcohol a Problem in Your Life?

LAB 13.2  For Smokers Only: Why Do You Smoke?

14

SEXUALLY TRANSMITTED INFECTIONS

THE MAJOR STIs

STIs and Sexual Anatomy

HIV Infection and AIDS

Chlamydia

Gonorrhea

Pelvic Inflammatory Disease

Human Papillomavirus (HPV)

Genital Herpes

Hepatitis B

Syphilis

Other STIs

WHAT YOU CAN DO ABOUT STIs

Education

Diagnosis and Treatment

Prevention

Tips for Today and the Future

Summary

For Further Exploration

Selected Bibliography

LAB 14.1  Behaviors and Attitudes Related to STIs

15

ENVIRONMENTAL HEALTH

ENVIRONMENTAL HEALTH DEFINED

POPULATION GROWTH AND CONTROL

How Many People Can the World Hold?

Factors That Contribute to Population Growth

AIR QUALITY AND POLLUTION

Air Quality and Smog

The Greenhouse Effect and Global Warming

Thinning of the Ozone Layer

Energy Use and Air Pollution

Indoor Air Pollution

Preventing Air Pollution

WATER QUALITY AND POLLUTION

Water Contamination and Treatment

Water Shortages

Sewage

Protecting the Water Supply

SOLID WASTE POLLUTION

Solid Waste

Reducing Solid Waste

CHEMICAL POLLUTION AND HAZARDOUS WASTE

Asbestos

Lead

Pesticides

Mercury

Other Chemical Pollutants

Preventing Chemical Pollution

RADIATION POLLUTION

Nuclear Weapons and Nuclear Energy

Medical Uses of Radiation

Radiation in the Home and Workplace

Avoiding Radiation

NOISE POLLUTION

Tips for Today and the Future

Common Questions Answered

Summary

For Further Exploration

Selected Bibliography

LAB 15.1  Environmental Health Checklist

APPENDIX A

INJURY PREVENTION AND PERSONAL SAFETY

APPENDIX B

MONITORING YOUR PROGRESS

BEHAVIOR CHANGE WORKBOOK

 

BOXES

TAKE CHARGE

Financial Wellness

Tips for Moving Forward in the Cycle of Behavior Change

Move More, Sit Less

Vary Your Activities

High-Intensity Conditioning Programs

Rehabilitation Following a Minor Athletic Injury

Safe Weight Training

Good Posture and Low-Back Health

Yoga for Relaxation and Pain Relief

Getting Your Fitness Program Back on Track

Choosing More Whole-Grain Foods

Eating for Healthy Bones

Positive Changes to Meet the Dietary Guidelines

Judging Portion Sizes

Eating Strategies for College Students

Safe Food Handling

Be  More Active During Screen Time

Lifestyle Strategies for Successful Weight Management

If Someone You Know Has an Eating Disorder . . .

Guidelines for Effective Communication

Dealing with Anger

Mindfulness Meditation

Overcoming Insomnia

Warning Signs of Heart Attack, Stroke, and Cardiac Arrest

Testicle Self-Examination

Dealing with an Alcohol Emergency

Drinking Behavior and Responsibility

Using Male Condoms

Protecting Yourself from STIs

Checking Your Environmental “Footprint”

Energy-Efficient Lighting

Endocrine Disruption: A “New” Toxic Threat

 

CRITICAL CONSUMER

Evaluating Sources of Health Information

Choosing a Fitness Center

Choosing Exercise Footwear

Choosing Healthy Beverages

Using Food Labels

Using Dietary Supplement Labels

Are All Calories and Dietary Patterns Equal for Weight Loss?

Choosing and Evaluating Mental Health Professionals

Sunscreens and Sun-Protective Clothing

Smoking Cessation Products

Getting an HIV Test

How to Be a Green Consumer

 

DIVERSITY MATTERS

Wellness Issues for Diverse Populations

Fitness and Disability

Benefits of Exercise for Older Adults

Gender Differences in Muscular Strength

The Female Athlete Triad

Ethnic Foods

Gender, Ethnicity, and Body Image

Diverse Populations, Discrimination, and Stress

Gender, Race/Ethnicity, and CVD

Gender and Tobacco Use

HIV/AIDS Around the World

Poverty and Environmental Health

 

THE EVIDENCE FOR EXERCISE

Does Being Physically Active Make a Difference in How Long You Live?

Exercise Is Good for Your Brain

Combine Aerobic Exercise with Strength Training

Benefits of Muscular Strength and Endurance

Does Physical Activity Increase or Decrease the Risk of Bone and Joint Disease?

Why Is Physical Activity Important Even If Body Composition Doesn’t Change?

The Importance of Reducing Sedentary Time

Do Athletes Need a Different Diet?

What Is the Best Way to Exercise for Weight Loss?

Does Exercise Improve Mental Health?

How Does Exercise Affect CVD Risk?

How Does Exercise Affect Cancer Risk?

How Does Exercise Help a Smoker Quit?

Does Exercise Help or Harm the Immune System?

 

WELLNESS IN THE DIGITAL AGE

Quantify Yourself

Digital Workout Aids

Fitness Trackers, Heart Rate Monitors, and GPS Devices

Improving Your Technique with Video

Using BIA at Home

Digital Motivation

Apps and Wearables for Weight Management

Digital Devices: Help or Harm for a Good Night’s Sleep?

Cancer Screening Reminders

 

 

BEHAVIOR CHANGE WORKBOOK ACTIVITIES

PART 1

DEVELOPING A PLAN FOR BEHAVIOR CHANGE AND COMPLETING A CONTRACT

1. Choosing a Target Behavior
2. Gathering Information About Your Target Behavior
3. Monitoring Your Current Patterns of Behavior
4. Setting Goals
5. Examining Your Att

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