Physical activity guidelines serve as "passport to good health"
Physical activity recommendations are not new, although the message has been clarified in recent years. In 1996, the U.S. Surgeon General’s Report on Physical Activity and Health was considered a landmark on par with the 1964 Surgeon General’s Report on Smoking and Health.
An aerobic workout should follow a consistent pattern to optimize safety as well as enjoyment. You should begin with a warm-up, which is followed by the main part of the workout, called the endurance conditioning phase.
Hypertension is the most prevalent cardiovascular disease. The American Heart Association estimates that approximately 73 million Americans age 20 and older (about one in three) and 1 billion people worldwide have hypertension.
You can read Human Kinetics e-books on desktop, laptop, and various mobile devices, as long as you have authorized the device or e-reader app to read e-books protected by Adobe’s digital rights management (DRM).
You know the importance of good health, but how do you achieve it? And how do you maintain it through the years as your body and lifestyle change, introducing obstacles to physical activity and optimal nutrition? In ACSM's Complete Guide to Fitness & Health, you will find the answers and much, much more.
The American College of Sports Medicine, the largest and most-respected sport science and medicine organization in the world, has created the ACSM's Complete Guide to Fitness & Health to strip away common fads, myths, and misconceptions and provide you with the latest research, sound advice, and age-specific recommendations that you can trust.
You will learn these strategies:
Optimize your weight, improve heart health, and increase aerobic fitness, strength, flexibility, and balance.
Improve your health by managing diabetes, high blood pressure, high cholesterol, arthritis and joint pain, pregnancy, and osteoporosis through exercise and proper nutrition.
Determine your body composition and current cardiorespiratory and muscular fitness levels.
Monitor, evaluate, and adjust your exercise program over time for optimal results.
Introduce exercise, increase physical activity, and improve your diet for more energy and better health (no matter what your age!).
Featuring step-by-step instructions and full-color photos for the most effective exercises, sample workouts, practical advice, age-specific physical activity guidelines, and strategies for incorporating exercise into even the busiest of lifestyles, ACSM's Complete Guide to Fitness & Health is a resource that belongs in every family's library.
Part I Fit, Active, and Healthy
Chapter 1. Meeting and Exceeding the Physical Activity Guidelines
Chapter 2. Assessing Personal Fitness
Chapter 3. ACSM Program for Balanced Fitness
Chapter 4. Nutrition for Better Health and Fitness
Chapter 5. Adopting and Maintaining Healthy Habits
Part II Exercise and Activity for Building a Better You
Chapter 6. Aerobic Activity
Chapter 7. Resistance Training
Chapter 8. Flexibility and Balance
Jan Schroeder and Shawn Dolan
Part III Fitness and Health for Every Age
Chapter 9. Children and Adolescents: Up to Age 17
Don W. Morgan and Barbara Bushman
Chapter 10. Adults: Ages 18 to 64
Chapter 11. Older Adults: Ages 65 and Over
Wojtek Chodzko-Zajko and Andiara Schwingel
Part IV Fitness and Health for Every Body
Chapter 12. Cardiovascular Health
Barry Franklin, Amy Fowler, and Lucy Sternburgh
Chapter 13. Weight Management
Chapter 14. Diabetes
Gregory Ledger, Anthony Giglio, and Barbara Bushman
Chapter 15. High Blood Pressure
Chapter 16. High Cholesterol
J. Larry Durstine and Keith Burns
Chapter 17. Arthritis and Joint Pain
A. Lynn Millar
Chapter 18. Pregnancy (Pre- and Postnatal)
Chapter 19. Osteoporosis and Bone Health
Kerri Winters-Stone and Kara Witzke
ABOUT THE ACSM
With 35,000 members, the American College of Sports Medicine is the
largest and most-respected sports medicine and exercise science
organization in the world. Founded in 1954, the ACSM works to promote
and integrate scientific research, education, and practical applications
of sports medicine and exercise science to maintain and enhance physical
performance, fitness, health, and quality of life for people worldwide.
ABOUT THE EDITOR
Barbara A. Bushman, PhD, FASCM is certified as a program director
and exercise specialist through the American College of Sports Medicine
(ACSM) and is a professor at Missouri State University. She received her
PhD in exercise physiology from the University of Toledo and has
teaching experience in identification of health risks, exercise testing
and prescription, anatomy, and physiology. Bushman also is the associate
editor of ACSM’s Resources for the Personal Trainer and a reviewer for ACSM's
Medicine & Science in Sports & Exercise, Women & Health,
and ACSM’s Health &Fitness Journal. She has
been a fellow of the American College of Sports Medicine since 1999,
serving on the ACSM Media Referral Network.
Bushman is the lead author of Action Plan for Menopause as well
as numerous research articles. She resides in Strafford, Missouri, with
her husband, Tobin. She participates in numerous activities in her
leisure time, including running, cycling, hiking, weightlifting,
kayaking, and scuba diving.
ABOUT THE CONTRIBUTORS
Christopher Berger, PhD, CSCS, is an exercise physiologist
formerly with the University of Pittsburgh, but now at The George
Washington University where he teaches exercise physiology. He is a
certified member of both the American College of Sports Medicine and the
National Strength and Conditioning Association. Berger specializes in
metabolism and weight management.
Keith Burns, MS, is a graduate student in the department of
exercise science at the University of South Carolina. His academic
interests are in the area of clinical exercise physiology with a
research focus to better understanding how daily physical activity and
exercise provide health benefits for people with chronic diseases and
Wojtek Chodzko Zajko, PhD, is with the department of kinesiology
and community health at the University of Illinois at Urbana-Champaign.
He focuses on the effect of exercise and physical activity on health and
quality of life in old age. Chodzko Zajko is active on several
professional advisory boards such as the Scientific Advisory Committee
of the World Health Organization, which developed the WHO Guidelines for
Physical Activity Among Older Persons, and the WHO task force charged
with developing a strategy for integrating physical activity into a
comprehensive program of active aging. Chodzko-Zajko is the principal
investigator on projects charged with developing a national strategy for
promoting healthy aging in the United States.
Shawn H. Dolan, Ph D, RD, CSSD, is a member of the American
College of Sports Medicine and American Dietetic Association (ADA). She
is currently the assistant director of Sports Dietetics USA, a subunit
of Sports Cardiovascular and Wellness Nutrition, a dietetic practice
groups within ADA. Dolan is a sport dietitian and physiologist with the
United States Olympic Committee (USOC). She works primarily with the
team and technical sports folio. Prior to the USOC, Dolan was an
assistant professor of kinesiology at California State University at
Long Beach, where she taught sport and wellness nutrition, resistance
training program design, exercise physiology, and fundamentals of
J. Larry Durstine, PhD, is a fellow and past president of the
American College of Sports Medicine. He is a distinguished professor at
the University of South Carolina and serves as chair of the department
of exercise science and director of clinical exercise programs. Durstine
has published over 70 refereed research publications, edited 8 books,
and written more than 30 book chapters. His research interest includes
the effects of physical activity on blood lipid and lipoprotein
concentrations. He has examined the relationships between exercise and
novel cardiovascular disease risk factors in men, minority women, and
people with chronic diseases and disabilities.
Avery Faigenbaum, EdD, is a fellow of the American College of
Sports Medicine and of the National Strength and Conditioning
Association. He is a professor at the College of New Jersey in the
department of health and exercise science. Faigenbaum’s research
interests include various resistance training techniques as well as the
benefits of physical activity for school-age youth. As a researcher and
practitioner in the field of exercise science, he has developed
successful youth fitness programs and has authored numerous scientific
publications, book chapters, and eight books including Youth Strength
Training (Human Kinetics, 2009).
William B. Farquhar, PhD, is a fellow of the American College of
Sports Medicine and is an associate professor in the department of
kinesiology and applied physiology at the University of Delaware.
Farquhar studies blood pressure regulation in humans and teaches
undergraduate and graduate physiology courses. He publishes his research
findings in peer-reviewed scientific journals and regularly presents at
Amy Fowler, BS, is a member of the American College of Sports
Medicine and is an ACSM certified exercise specialist and registered
clinical exercise physiologist. She is the manager of preventive
cardiology at William Beaumont Hospital in Royal Oak, Michigan. Fowler’s
professional interests are women’s heart health, diabetes management,
and patient advocacy.
Barry A. Franklin, PhD, is director of the Cardiac Rehabilitation
and Exercise Laboratories at William Beaumont Hospital in Royal Oak,
Michigan. He holds adjunct faculty appointments at Oakland University,
Wayne State University School of Medicine, and the University of
Michigan Medical School. He served as president of the AACVPR in 1988
and president of ACSM in 1999. In 2010, he was appointed to the AHA
board of trustees. Franklin is a past editor in chief of the Journal of
Cardiopulmonary Rehabilitation and currently holds editorial positions
with 17 scientific and clinical journals. He has written or edited more
than 500 publications, including 27 books.
Anthony Giglio, MS, PA-C, is a physician assistant currently
working in endocrinology at St. John’s Health System in Springfield,
Missouri. He is certified by the National Commission on Certification of
Physician Assistants. He is a graduate of the Missouri State Physician
Gregory A. Ledger, MD, FACP, FACE, is a fellow of the American
College of Physicians and a fellow of the American College of
Endocrinology. He is currently section chair for the department of
endocrinology, diabetes and metabolism with St. John's Health System in
Springfield, Missouri. Ledger is board certified in internal medicine
with subspecialty board certification in endocrinology, diabetes, and
metabolism. Ledger has a clinical practice with St. John's Clinic and
also conducts clinical research in the fields of diabetes, osteoporosis,
Marcus Kilpatrick, PhD, is an ACSM Certified exercise specialist
and health fitness specialist. He is an associate professor in exercise
science at the University of South Florida and primarily teaches in the
areas of exercise psychology and fitness assessment and prescription.
Kilpatrick’s research interests center on psychological responses to
exercise including affect, perceived exertion, and motivation. His
research aims to better understand the physical activity experience and
facilitate lifelong engagement in sport and exercise
Laura Kruskall, PhD, RD, CSSD, is a fellow of the American
College of Sports Medicine and an ACSM certified health fitness
specialist. She is the director of nutrition sciences at the University
of Nevada at Las Vegas and teaches in the areas of sports nutrition and
medical nutrition therapy. Kruskall’s research interests include the
effects of exercise and nutritional interventions on body composition
and energy metabolism. Kruskall is a member of the editorial board for ACSM’s
Health & Fitness Journal and is a nutrition consultant for
Canyon Ranch SpaClub and Cirque du Soleil in Las Vegas.
A. Lynn Millar, PT, PhD, is a fellow of the American College of
Sports Medicine. She is a professor in the department of physical
therapy at Andrews University, where she supervises all of the graduate
research. Millar’s areas of interest include arthritis, adolescent
sports injuries, and exercise for the patient population. She has
published and presented on a wide variety of therapy-related topics and
authored the text, ACSM’s Action Plan for Arthritis in 2003
Don W. Morgan, PhD, is a professor in the department of health
and human performance and director of the Center for Physical Activity
and Health in Youth at Middle Tennessee State University. An exercise
physiologist, Morgan conducts research focusing on the role physical
activity plays in improving the health, fitness, and mobility of youth
and adults. Morgan is a fellow of the American College of Sports
Medicine and an ACSM certified health fitness instructor. He is also a
former president of the North American Society for Pediatric Exercise
Lanay Mudd, PhD, holds a dual-major doctoral degree in
kinesiology and epidemiology from Michigan State University. She is an
assistant professor at Appalachian State University and teaches in the
area of health promotion. Mudd’s research interests center on the
maternal and child health benefits associated with physical activity
during pregnancy. Specifically, she investigates the roles of health and
physical activity during pregnancy and postpartum on future risk for
maternal or child cardiovascular and metabolic disease. She is also an
ACSM certified clinical exercise specialist.
Jan Schroeder, PhD, is a professor of kinesiology at California
State University at Long Beach. She is the director of the bachelor of
science fitness program, which specializes in preparing students for
careers in the fitness industry. She is a certified personal trainer and
group exercise instructor who teaches weekly in the private sector.
Schroeder has authored over 40 research and applied articles in the area
of exercise physiology and fitness. Her current line of research focuses
on trends within the fitness industry such as programming, equipment,
and compensation for fitness professionals.
Andiara Schwingel, PhD, is an assistant professor of kinesiology
and community health, working in the area of aging and the effects of
lifestyle on health and chronic disease. Her primary research interests
focus on how cultural, national, and international factors affect the
way people grow older around the world, including the development of
chronic diseases and conditions. She is an assistant professor at the
University of Illinois at Urbana-Champaign and teaches in the area of
aging and international health. She directs the Aging and Diversity Lab,
where she is investigating how to promote health in older Latino
populations in the United States.
Lucy Sternburgh, MS, is an ACSM registered clinical exercise
physiologist. She works in preventive cardiology at Beaumont Hospital in
Royal Oak, Michigan, and is also a clinical instructor at Oakland
University in Rochester, Michigan, within the Wellness, Health Promotion
and Injury Prevention program. She is certified by the NSCA as a
certified strength and conditioning specialist, and by the ACSM as a
clinical exercise specialist, health fitness specialist, and certified
inclusive fitness trainer. She is also a National Wellness Institute
certified wellness professional and intrinsic coach. Stella Lucia
Volpe, PhD, RD, LDN, is a fellow of the American College of Sports
Medicine and an ACSM certified clinical exercise specialist. She is an
associate professor at the University of Pennsylvania and teaches in the
area of sports nutrition and advanced nutrition and metabolism. Volpe
conducts intervention studies of the ability of exercise and nutrition
to prevent obesity and diabetes across the lifespan. \Volpe’s work has
been published in numerous journals. She speaks internationally and
nationally. She is also the lead author of Fitness Nutrition for
Special Dietary Needs (Human Kinetics, 2007).
Kerri Winters-Stone, PhD, holds appointments as an associate
professor in the department of nutrition and exercise science at Oregon
State University and the School of Nursing at Oregon Health and Science
University and is a fellow of the American College of Sports Medicine.
Winters-Stone's research has focused on improving bone health through
lifestyle modification across the lifespan, particularly through
targeted exercise programs, with a current focus on the effects of
cancer treatment on fracture and frailty risk and the ability of
exercise to improve health in cancer survivors. Winters-Stone is author
of the book ACSM’s Action Plan for Osteoporosis (Human
Kara Witzke, PhD, is an associate professor and department chair
of kinesiology at California State University at San Marcos. She teaches
in the area of exercise physiology for special populations, and her
research focuses on exercise to improve bone health across the lifespan.
Her current project seeks to determine the dose-response relationship
between jumping and bone health in young women, which may translate into
a simple recommendation to help women grow and maintain healthy bones.
She has published book chapters on the topic for ACSM and the
American Council on Exercise, and articles in the Journal
Medicine & Science in Sports & Exercise.
"This book is a great resource that compiles key information on the
major areas of exercise, fitness, and health. It should be on the shelf
of every fitness enthusiast."
Steven N. Blair -- Original President of the National Coalition
for Promoting Physical Activity, Author of Fitness After 50 and Physical
Activity and Health
"ACSM's Complete Guide to Fitness & Health provides
the programs, principles, and guidelines for achieving your desired
results safely and efficiently. This is the authoritative book that you
Wayne L. Westcott, PhD, CSCS -- Fitness Research Director, Quincy
College, Author of Strength Training Past 50 and Fitness
Professional's Guide to Strength Training Older Adults
"ACSM's Complete Guide to Fitness & Health is a
phenomenal resource on customizing health and fitness programs for
people of all ages and abilities. Everyone can benefit from this
valuable source of information on living a healthy lifestyle."
Melissa Johnson, MS -- Former Executive Director, President's
Council on Physical Fitness and Sports
“ACSM's Complete Guide to Fitness & Health should be
in every family’s library. With activities and sample exercise programs
for every age group and fitness level, the book offers an authoritative
guide to fitness and health.”