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©2013
Physical Fitness and Wellness-3rd Edition
Changing the Way You Look, Feel and Perform
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© 2004
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Paper
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Book 520 pages
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ISBN-13: 9780736046961
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- Assist students in understanding the essentials of lifelong wellness
- Provide problem-solving and critical-thinking opportunities to build bridges to greater understanding
- Empower students to overcome fitness and wellness barriers, make healthier choices, and modify their behavior
- Provide an individualized approach to behavior-changing strategies and help unmotivated, sedentary students as well as elite athletes
This text provides complete information, strategies, and motivation to help students improve the way they look, feel, and perform. The theme of this book is change—how students can take charge of their lives; overcome the many barriers to achieving fitness and wellness; and make lifestyle changes to help themselves physically, mentally, emotionally, and spiritually.
Research shows that behavioral change and motivation are vital to helping people adopt physically active, healthy lives. Physical Fitness and Wellness, Third Edition not only offers a chapter on this topic, but also weaves motivational and behavior-changing strategies throughout the book.
Covers facets of fitness and wellness that other texts overlook
To help students learn how to change, the authors provide much more than just the basics of fitness and wellness. They recognize that students must consider many factors in attempting to accomplish their fitness and wellness goals. Thus, this book not only addresses traditional aspects of fitness but also explores other influences, such as stress, nutrition, chemicals, injuries, environmental factors, and more. This new edition also integrates issues of special interest to minorities and women and contains more extensive, updated references.
Self-directed and individualized approach
In addition, the authors recognize that each student is unique and that one fitness and wellness plan does not fit all—so they offer an individualized approach. They provide strategies to help the unmotivated, sedentary student take that first step to improve health, and strategies for the highly motivated, fit student to meet even higher goals. This book allows each student to do a self-assessment and create goals based on that self-assessment.
Special student-friendly features
- Study aides, including chapter objective lists, user-friendly tables and figures, same-page glossary definitions of key terms, and thorough chapter-ending summaries
- Electronic and Web-based ancillaries, including a presentation package, test package, and sample course outline with other support materials
- Application activities, such as discovery activities, service-learning activities, and thematic sidebars addressing behavioral change and motivational strategies
- Self-analysis tools to open each chapter: 10-question true-false Awareness Inventories and Analyze Yourself forms to fill out
- Myth and Fact Sheet sidebars
Physical Fitness and Wellness, Third Edition will help students understand the essentials of lifelong wellness, learn how to improve their personal wellness, and—through Service-Learning Activities—communicate positive healthy messages to others. Students will be able to identify misconceptions about health issues and will be empowered to make healthier choices in their own lives.
Dedication
Preface
Chapter 1. Physical Fitness, Health, and Wellness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Health Risk
Components of Physical Fitness
Health and Wellness
Health Objectives for the Nation
What Physical Fitness Can Do for You
Prevalence of Physical Activity
Barriers to a Physically Active Lifestyle
Your Personal Physical Fitness Profile
Summary
Discovery Activity 1.1: Health Strengths and Weaknesses Assessment
Discovery Activity 1.2: Spiritual Health Assessment
Discovery Activity 1.3: Service-Learning for Physical Fitness, Health, and Wellness
Chapter 2. Assessing Your Present Level of Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Fitness Testing Behavior
Medical Evaluation
Fitness Appraisal
Putting It All Together
Assessing Physical Fitness in Physically Disabled Individuals
Summary
Discovery Activity 2.1: Your Physical Fitness Profile
Discovery Activity 2.2: Determining Your Resting and Exercise Heart Rate
Discovery Activity 2.3: Service-Learning for Assessing Physical Fitness Levels
Chapter 3. Principles of Exercise
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Exercise Workout Behavior
The Ideal Exercise Program
Fitness Concepts
New Exercise Guidelines for Children, Adults, and Elderly
Exercise Guidelines for Special Groups
Making the Right Exercise Choices
Summary
Discovery Activity 3.1: Choosing and Committing to an Exercise Program
Discovery Activity 3.2: Finding Your Target Heart Rate
Discovery Activity 3.3: Service-Learning for Principles of Exercise
Chapter 4. Behavior Change and Motivational Techniques
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Locus of Control
Psychosocial Factors to Consider
Strategies for Achieving Your Fitness Goals
Behavior Change Theories and Exercise
Maintaining Your Fitness Program
Exercising Under Difficult Circumstances
Summary
Discovery Activity 4.1: Employing Strategies for Beginning or Maintaining Your Exercise Program
Discovery Activity 4.2: Social Support Assessment
Discovery Activity 4.3: Service-Learning for Flexibility
Chapter 5. Cardiorespiratory Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself
Understanding the Difference Between Anaerobic and Aerobic Exercise
Benefits of Cardiorespiratory Fitness
Measuring Cardiorespiratory Fitness
Sample Starter Programs
Comparison of Energy Expenditure From Various Types of Aerobic Exercises
Summary
Discovery Activity 5.1: Assessing Your Level of Aerobic Fitness by the 1-Mile Walking Test
Discovery Activity 5.2: Assessing Your Level of Aerobic Fitness by the 12-Mile Run Test
Discovery Activity 5.3: Service-Learning for Cardiorespiratory Fitness
Chapter 6. Flexibility Training
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Flexibility Behavior in Exercise and Everyday Activity
Factors Affecting Flexibility
Importance of Flexibility
Assessment of Flexibility
What Stretching Technique to Use
Flexibility Training Principles
Flexibility Exercises
Summary
Discovery Activity 6.1: Measuring Lower-Back and Hamstring Flexibility
Discovery Activity 6.2: Determining Your Total Body Flexibility
Discovery Activity 6.3: Service-Learning for Flexibility
Chapter 7. Weight Training and Body Shaping
Chapter Objectives
Awareness Inventory
Analyze Yourself: Do You Need to Start a Strength Training Program?
Importance of Strength and Endurance
Factors Affecting Muscular Strength and Endurance
Strength Training Principles
Lifting Techniques
Barbell and Dumbbell Exercises
Girth Control
Body Shaping (Sculpting)
Summary
Discover Activity 7.1: Finding Your 6-RM for Each Exercise
Discovery Activity 7.2: Obtaining a Flat Healthy Stomach
Discovery Activity 7.3: Service-Learning for Weight Training
Chapter 8. Body-Fat Loss and Weight Control
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Body Weight and Fat Loss Behavior
Trends in Body-Fat Loss and Weight Control
Causes of Obesity
Body Composition
Safe Weight-Loss Procedures
Special Diets
Underweight Conditions and Eating Disorders
Summary
Discovery Activity 8.1: Determining Your Percentage of Body Fat
Discovery Activity 8.2: Determining Your Caloric Needs
Discovery Activity 8.3: Service-Learning for Weight Loss
Chapter 9. Body Image
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Body Image
The Elusive Perfect Body
Why Models Look So Perfect
Cultural Influences
Diet
Exercise
Issues Related to Body Image
Summary
Discovery Activity 9.1: Body Self-Esteem Assessment
Discovery Activity 9.2: Self-Talk and Discovering a Better You
Discovery Activity 9.3: Service-Learning for Body Image
Chapter 10. Nutrition
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Dietary Behavior
Kinds of Nutrients
Nonenergy Nutrients
Food Density
Dietary Guidelines for Good Health
Food Labeling
Nutrition-Disease Relationships
Nutrition and Aging
Special Needs of the Active Individual
Osteoporosis
Summary
Discovery Activity 10.1: Estimating Caloric Expenditure
Discovery Activity 10.2: Estimating Your Daily Fiber Intake
Discovery Activity 10.3: Service-Learning for Nutrition
Chapter 11. Chemicals and Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Drug Use Behavior
Drug Use, Misuse, and Abuse
Alcohol
Tobacco
Ecstasy
Rohypnol
Drug-Taking to Enhance Athletic Performance
Summary
Discovery Activity 11.1: Signs of Alcoholism
Discovery Activity 11.2: Why Do You Smoke
Discovery Activity 11.3: Service-Learning for Preventing Alcohol Abuse
Chapter 12. Stress Management and Physical Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Physical Stress Symptoms
Stress-Related Concepts
A Model of Stress
Exercise’s Unique Contribution to Stress Management
Managing Stress
Type A and B Behavior Patterns and the Exerciser
Time Management: Freeing Up Time to Exercise
Summary
Discovery Activity 12.1: Stress Reactivity Assessment
Discovery Activity 12.2: Meditation Effects Assessment
Discovery Activity 12.3: Service-Learning for Stress Management and Physical Fitness
Chapter 13. Prevention and Care of Exercise Injuries
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Injury Prevention Behavior
Protecting Your Body From Injury and Illness
Tissue Response to Injury
General Treatment Modalities
Prevention and Emergency Treatment of Common Exercise Injuries and Illnesses
Use of Medication in the Treatment of Exercise-Related Injuries
Nutrition and Healing
Summary
Discovery Activity 13.1: Evaluating Your Potential for Foot and Leg Injuries
Discovery Activity 13.2: Evaluating Your Home Medicine Cabinet
Discovery Activity 13.3: Service-Learning for Prevention and Care of Exercise Injuries
Chapter 14. Preventing Premature Heart Disease, Cancer, and Other Diseases
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Your Risk of Acquiring Cancer
Heart Disease
Cancer
Sexually Transmitted Infections
Other Disease and Conditions
Summary
Discovery Activity 14.1: Your Healthy Heart IQ
Discovery Activity 14.2: Blood Composition Assessment
Discovery Activity 14.3: Service-Learning for Prevention of Premature Heart Disease and Cancer
Chapter 15. Designing a Program of Lifetime Fitness
Chapter Objectives
Awareness Inventory
Analyze Yourself: Assessing Which Physical Activity Matches Your Personality
Identifying Your Fitness Goals
Health Promotion and Disease Prevention
Fitness Activities to Help You Achieve Your Goals
Being a Fitness Consumer
Home Exercise Equipment
Promoting Lifetime Physical Fitness for Disabled Individuals
Keeping Fit As You Age
Exercise for the Elderly
Conclusion: Some Last Words on Wellness
Summary
Discovery Activity 15.1: Discover Why You Want to Be Physically Fit
Discovery Activity 15.2: Discovering a New Mind-Set About Exercise
Discovery Activity 15.3: Discovering a Fitness Program Unique for You
Discovery Activity 15.4: Service-Learning for Running Safety
Chapter 16. Beyond Fitness: Changing Into the Elite Performer
Chapter Objectives
Awareness Inventory
Analyze Yourself: Determining Your Involvement in High Level Fitness Activities
Competitive Aerobics
Anaerobic Training (Intense Exercise for a Short Time)
Flexibility
Strength
Power
Speed
Sprint-Assisted Training
Summary
Discovery Activity 16.1: A Personalized Elite Fitness Program
Discovery Activity 16.2: Personal Workout Log
Discovery Activity 16.3: Service-Learning for Elite Fitness Champions
Appendixes
Appendix A: Nutritional Content of Common Foods
Appendix B: Nutritive Values of Popular Fast Foods
Appendix C: Physical Activity and Health: A Report of the Surgeon General
Appendix D Prevention and Emergency Treatment of Common Exercise Injuries
References
Index
Textbook for undergraduate courses on fitness and wellness. Geared to 2- and 3-credit courses for non-kinesiology majors (the general student population). Reference for physical educators and fitness and wellness instructors.
Jerrold S. Greenberg, EdD, is a professor in the department of public and community health at the University of Maryland. Dr. Greenberg was selected as an Alliance Scholar of the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD) in 1996, and also received the Scholar Award from the American Association for Health Education (AAHE) in 1995. Dr. Greenberg has authored more than 40 books and 80 articles, and he has made numerous presentations on wellness, fitness, and community health. He has served on numerous committees for AAHPERD and AAHE and for the American School Health Association. The leading scorer and most valuable player of his college basketball team, Dr. Greenberg remains active in basketball, tennis, aerobic activities, and weight training. George Blough Dintiman, EdD, is professor emeritus at Virginia Commonwealth University, where he previously served as division chair and professor of health and physical education from 1968 to 1998. He is the author of 40 books and numerous videos on fitness and wellness, nutrition, weight control, general health, and speed improvement. He continues to conduct research on fitness and conditioning and is actively involved in consulting and writing. Dr. Dintiman is cofounder and president of the National Association of Speed and Explosion, and he is an internationally known expert on the improvement of speed for team sports. He starred in football, basketball, and track in high school and college; was an NFL draft choice; and had his football jersey retired by Lock Haven University, where he still holds many rushing and scoring records. He was inducted into the Capital Area Chapter of the Pennsylvania Sports Hall of Fame in 1993. Dr. Dintiman has two daughters, one son, and three grandchildren. He and his wife, Carol Ann, live on the Outer Banks of North Carolina where they are avid participants in tennis, running, cycling, kayaking, and weight training. Barbee Myers Oakes, PhD, is the director of multicultural affairs at Wake Forest University. Dr. Oakes is one of the first African American women in the American College of Sports Medicine to receive a doctorate. She has taught and researched in physical fitness and wellness for nearly 20 years, and she has published numerous articles and coauthored five books on related topics as well as presented at national and international conferences.
Dr. Oakes has focused much of her research efforts on minority and women's health issues. She is a member of the Steering Committee for the Maya Angelou Research Center on Minority Health at the Wake Forest University School of Medicine. She has been a member of the board of directors for the Association of Black Cardiologists and was a charter member of the International Society for Hypertension in Blacks. Dr. Oakes stays active by walking, cycling, and gardening.
Physical Fitness and Wellness Sample Course Outline, Third Edition
Includes course overview and course objectives, plus a sample week-by-week syllabus with suggested activities from the book for students to complete according to that week-by-week time frame.
http://www.HumanKinetics.com/PhysicalFitnessandWellness
Physical Fitness and Wellness Presentation Package, Third Edition
Presents 340 slides in a chapter-by-chapter lecture outline covering all 16 chapters in PowerPoint® format.
http://www.HumanKinetics.com/PhysicalFitnessandWellness
Physical Fitness and Wellness Test Package, Third Edition.
Includes 276 multiple-choice and true-false questions covering all 16 chapters.
http://www.HumanKinetics.com/PhysicalFitnessandWellness
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