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Excerpts
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Health and Fitness Benefits of Aerobic Activity
Regular and consistent aerobic activity improves your cardiorespiratory endurance. In other words, your heart, blood vessels, and lungs benefit from working harder than normal.
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Lower Body Stretches for Pregnancy
Begin on your hands and knees (a). Slide your right knee up so that it is on the floor under your right shoulder and twist your lower leg so that your right foot is on the floor under your left hip.
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Assessments for Muscular Fitness
There is not one test of muscular fitness that is best. Rather, different tests can be used to safely and effectively assess muscular strength or muscular endurance in various age groups.
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Nutrition and overall health
Researchers of nearly all chronic diseases have studied the role of nutrition. (The term chronic is used to refer to diseases that often begin at a younger age and develop over time.)
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©2019
ACSM's Complete Guide to Fitness & Health 2nd Edition eBook
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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).
Formats available: PDF, ePUB  
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© 2017
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eBook
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ISBN-13: 9781492548782
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Here is the ultimate resource for maximizing your exercise and nutrition efforts. In this new edition of ACSM's Complete Guide to Fitness & Health, you have an authoritative reference that allows you to apply research-based guidance to your unique health and fitness needs. With a focus across the life span, this resource shows you how to pursue optimal health and fitness now and throughout the years to come. The American College of Sports Medicine, the largest and most respected sport science and medicine organization in the world, has created this book to bridge the gap between science and the practice of making personal lifestyle choices that promote health. This new edition contains age-specific advice within the framework of the latest research, thus helping you to avoid the lure of fads, unfounded myths, and misinformation.
You will learn these strategies: - Incorporate the latest guidelines for physical activity and nutrition into your daily routine to improve your fitness and overall health.
- Optimize your weight and increase strength, flexibility, aerobic fitness, and functional fitness.
- Improve health and manage conditions such as diabetes, cardiovascular disease, cancer, depression, osteoporosis, arthritis, pregnancy, and Alzheimer’s disease through exercise and nutrition.
- Monitor, evaluate, and tailor your exercise program for optimal results.
Featuring step-by-step instructions and full-color photos for the most effective exercises, sample workouts, practical advice, age-specific physical activity and dietary guidelines, and strategies for incorporating exercise and healthy nutrition choices into even the busiest of lifestyles, ACSM’s Complete Guide to Fitness & Health is a resource that belongs in every fitness enthusiast’s library.
Preface
Acknowledgments
Credits
Part I Fit, Active, and Healthy
Chapter 1 Making Healthy Lifestyle Choices: Physical Activity and Nutrition
Barbara A. Bushman
Chapter 2 Embracing Physical Activity: A Complete Exercise Program
Barbara A. Bushman
Chapter 3 Balancing Nutrition: Recommended Dietary Guidelines
Stella Lucia Volpe and Joseph R. Stanzione
Chapter 4 Promoting Healthy Habits: Getting Started and Staying Motivated
Barbara A. Bushman
Part II Exercise and Activity for Building a Better You
Chapter 5 Improving Your Aerobic Fitness
Barbara A. Bushman
Chapter 6 Enhancing Your Muscular Fitness
Avery D. Faigenbaum
Chapter 7 Increasing Your Flexibility
Jan Schroeder and Michelle Kulovitz Alencar
Chapter 8 Sharpening Your Functional Fitness
Nicholas H. Evans
Part III Fitness and Health for Every Age
Chapter 9 Children and Adolescents: Birth to Age 17
Don W. Morgan
Chapter 10 Adults: Ages 18 to 64
Barbara A. Bushman
Chapter 11 Older Adults: Ages 65 and Older
Robert S. Mazzeo
Part IV Fitness and Health for Every Body
Chapter 12 Cardiovascular Health
Shannon Lennon-Edwards and William B. Farquhar
Chapter 13 Diabetes
Sheri R. Colberg
Chapter 14 Cancer
Kathryn H. Schmitz
Chapter 15 Alzheimer’s Disease
Brad A. Roy and Linda Fredenberg
Chapter 16 Osteoporosis and Bone Health
Kara A. Witzke and Kerri M. Winters-Stone
Chapter 17 Arthritis and Joint Health
A. Lynn Millar
Chapter 18 Weight Management
Laura J. Kruskall
Chapter 19 Pregnancy and Postpartum
Lanay M. Mudd and Jean M. Kerver
Chapter 20 Depression
Heather Chambliss and Tracy L. Greer
References
Index
About the ACSM
About the Editor
About the Contributors
The American College of Sports Medicine (ACSM), founded in
1954, is the largest sports medicine and exercise
science organization in the world. With more than 50,000 members and
certified professionals worldwide, ACSM is dedicated to improving health
through science, education, and medicine. ACSM members work in a range
of medical specialties, allied health professions, and scientific
disciplines. Members are committed to the diagnosis, treatment, and
prevention of sport-related injuries and the advancement of the science
of exercise. The ACSM promotes and integrates scientific research,
education, and practical applications of sports medicine and exercise
science to maintain and enhance physical performance, fitness, health,
and quality of life.
Barbara A. Bushman, PhD, FASCM, is a professor at Missouri State
University and a program director and clinical exercise physiologist
certified by the American College of Sports Medicine (ACSM). 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 served as
senior editor of ACSM’s Resources for the Personal Trainer, Fourth
Edition, 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 ACSM since 1999, serving on the ACSM Media
Referral Network. As an associate editor of ACSM’s Health & Fitness
Journal, Bushman writes the “Wouldn’t You Like to Know” column,
which covers a variety of topics in health and fitness.
Bushman is the lead author of Action Plan for Menopause as well as
numerous research articles. She maintains a Facebook page focused on
health and fitness (www.Facebook.com/FitnessID). She resides in
Strafford, Missouri, with her husband, Tobin. She enjoys walks with her
husband and German shepherd. She participates in numerous activities in
her leisure time, including running, cycling, hiking, weightlifting,
kayaking, and scuba diving.
"ACSM's Complete Guide to Fitness and Health is a
must-read book for anyone who desires to live a long and healthy life.
Written by experts from the prestigious American College of Sports
Medicine, this book offers practical and proven advice on staying active
and eating right."
Robert Sallis, MD, FACSM -- Co-Director of Sports Medicine,
Kaiser Permanente Medical Center, Fontana CA
“ACSM’s Complete Guide to Fitness and Health helps
you find your path to lifelong health. Backed by the latest research,
this book will help you make informed, everyday decisions about eating
right and being active. Learn from leading experts how individual
choices today can add up to a lifetime of good health.”
Walt Thompson, PhD-- President, American College of Sports
Medicine (2017-2018), Regents’ Professor and Associate Dean, College of
Education and Human Development, Georgia State University
“The American College of Sports Medicine is the world’s authority on
physical activity, fitness, and health. In this volume, leading experts
provide up-to-date guidance on adoption of an active, fit, and healthy
lifestyle.”
Russell R. Pate, PhD-- Professor of Exercise Science, Arnold
School of Public Health, University of South Carolina
All ancillary materials are FREE to course adopters and available online at www.HumanKinetics.com/ACSMsCompleteGuidetoFitnessAndHealth.
Instructor Guide. To help students better understand the role of physical activity, exercise, and a balanced approach to nutrition in promoting health and fitness, this instructor guide provides lecture-related resources that can be easily applied to a typical 16-week semester framework. The various aids for each chapter typically include: chapter objectives, chapter summary, ideas for lecture topics and discussion points, and suggested additional student web resources.
Test Package. For each chapter in the book, a corresponding test is included. The tests are made up of true or false, multiple choice, fill-in-the-blank, and short answer questions to test students on their retention of chapter content. Download Respondus or RTF files or files formatted for LMS use.
Image bank. Includes most of the figures, tables, and photos from the text, sorted by chapter, which can be used in developing a customized presentation based on specific course requirements.
The image bank is also available for purchase • ISBN 978-1-4925-3636-9
Lab activities. Includes assessments, exercises, and discussions to enhance students’ understanding of chapter content. There are two activities offered per chapter.
These lab activities cover topics such as: - Completing assessments for aerobic, muscular endurance, flexibility, and neuromotor fitness and comparing results to normative tables
- Completing assessments, activities, and quizzes from the American Heart Association, American Diabetes Association, and the American Cancer Society
- Reviewing the FAQ from the National Institute of Mental Health about depression and college students and discuss treatment options and the potential influence of exercise on depression
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