Lifetime Physical Fitness & Wellness

Take control of your personal well-being with LIFETIME PHYSICAL FITNESS  & WELLNESS, 16th Edition. The book shows you how to assess your  current behaviors, identify potential problem areas and apply practical  steps to start positive changes. Real life stories from other students  bring chapter concepts to life. Additionally, hands-on activities help  you assess your fitness and wellness level and put chapter concepts into  personal practice.

Preface
Chapter 1: Physical Fitness and Wellness
1.1: The Wellness Challenge for You Today
1.2: Life Expectancy
1.3: Leading Health Problems in the U.S.
1.4: Physical Activity Affects Health and Quality of Life
1.5: Additional Benefits of a Comprehensive Fitness Program
1.6: Sitting Disease: A 21st-Century Chronic Disease
1.7: Physical Activity and Exercise Defined
1.8: Types of Physical Fitness
1.9: Fitness Standards: Health Versus Physical Fitness
1.10: Federal Guidelines for Physical Activity
1.11: Monitoring Daily Physical Activity
1.12: Economic Benefits of Physical Activity
1.13: Wellness
1.14: Meeting the Challenge for Our Day
1.15: Wellness Education
1.16: Assessment of Resting Heart Rate and Blood Pressure
Chapter 2: Behavior Modification
2.1: Living in a Toxic Health and Fitness Environment
2.2: Keys to Changing Behavior
2.3: Personal Values and Behavior
2.4: Your Brain and Your Habits
2.6: Self-Efficacy
2.5: Planning and Willpower
2.7: Motivation and Locus of Control
2.8: Barriers to Change
2.9: Behavior Change Theories
2.10: The Transtheoretical Model of Change
2.11: The Process of Change
2.12: Goal Setting and Evaluation
Chapter 3: Nutrition for Wellness
3.1: Nutrients
3.2: Carbohydrates
3.3: Fats (Lipids)
3.4: Proteins
3.5: Vitamins
3.6: Minerals
3.7: Water
Unprocessed, Processed, and Ultra-Processed Foods
3.8: A Healthy Diet
3.9: Nutrition Standards
3.10: Nutrient Analysis
3.11: Achieving a Balanced Diet
3.12: Choosing Healthy Foods
3.13: Vegetarianism
3.14: Nuts
3.15: Soy Products
3.16: Probiotics
3.17: Advanced Glycation End Products
3.18: Diets from Other Cultures
3.19: Nutrient Supplementation
3.20: Benefits of Foods
3.21: Functional Foods
3.23: Genetically Modified Crops
3.22: Organic Foods
3.25: Nutrition for Athletes
3.24: Energy Substrates for Physical Activity
3.26: Bone Health and Osteoporosis
3.27: Iron Deficiency
3.28: 2015-2020 Dietary Guidelines for Americans
3.29: Proper Nutrition: A Lifetime Prescription for Healthy Living
Chapter 4: Body Composition
4.1: What Is Body Composition?
4.2: Why Does Body Composition Matter?
4.3: Body Shape and Health Risk
4.4: Techniques to Assess Body Composition
4.5: Metrics Used to Assess Body Size and Shape
4.6: Determining Recommended Body Weight
4.7: Importance of Regularly Assessing Body Composition
Chapter 5: Weight Management
5.1: Weight Management in the Modern Environment
5.2: Overweight Versus Obese
5.3: Tolerable Weight
5.4: The Weight Loss Dilemma
5.5: Mental and Emotional Aspects of Weight Management
5.6: Physiology of Weight Loss
5.7: Losing Weight the Sound and Sensible Way
5.8: Nondietary Factors That Affect Weight Management
5.9: Physical Activity and Weight Management
5.10: Types of Exercise Recommended
5.11: Healthy Weight Gain
5.12: Behavior Modification and Adherence to a Weight Management Program
Chapter 6: Cardiorespiratory Endurance
6.1: Basic Cardiorespiratory Physiology: A Quick Survey
6.2: Aerobic and Anaerobic Exercise
6.3: Benefits of Aerobic Exercise
6.4: Assessing Physical Fitness
6.5: Assessing Cardiorespiratory Endurance
6.6: Ready to Start an Exercise Program?
6.7: Guidelines for Developing Cardiorespiratory Endurance
6.8: Rating the Fitness Benefits of Aerobic Activities
6.9: Getting Started and Adhering to a Lifetime Exercise Program
Chapter 7: Muscular Fitness
7.1: Benefits of Strength-Training
7.2: Gender Differences
7.3: Assessing Muscular Strength and Endurance
7.4: Basic Muscle Physiology
7.5: Factors That Affect Muscular Fitness
7.6: Guidelines for Strength-Training
7.7: Dietary Guidelines for Strength and Muscular Development
7.8: Strength-Training Exercises
7.9: Exercise Safety Guidelines
7.10: Setting Up Your Own Strength-Training Program
Chapter 8: Muscular Flexibility
8.1: Benefits of Good Flexibility
8.2: What Factors Affect Flexibility?
8.3: Assessing Flexibility
8.4: Guidelines for Developing Muscular Flexibility
8.5: Flexibility Exercises
8.6: Preventing and Rehabilitating Low Back Pain
Chapter 9: Personal Fitness Programming
9.1: Choosing an Exercise Program with Your Values in Mind
9.2: Keys to Planning Exercise for Health and Fitness
9.3: Training for Sports Participation
9.4: General Exercise Considerations
9.5: Nutrition and Hydration during Exercise
9.6: Exercise-Related Injuries
9.7: Tailoring Exercise to Health Circumstances
9.8: Women’s Health and Exercise
9.9: Exercise and Aging
9.10: You Can Get It Done
Chapter 10: Preventing Cardiovascular Disease
10.1: Cardiovascular Disease
10.2: Most Prevalent Forms of Cardiovascular Disease
10.3: Stroke
10.4: Coronary Heart Disease
10.5: Leading Risk Factors for Coronary Heart Disease
10.6: Cardiovascular Risk Reduction
Chapter 11: Cancer Prevention
11.1: How Cancer Starts
11.2: Genetic Versus Environmental Risk
11.3: Incidence of Cancer
11.4: Guidelines for Preventing Cancer
11.5: Adopt Healthy Lifestyle Habits
11.6: Consume a WellBalanced Diet with Ample Amounts of Fruits and Vegetables
11.7: Maintain Recommended Body Weight
11.8: Abstain from Tobacco
11.9: Avoid Excessive Sun Exposure
11.10: Monitor Estrogen, Radiation Exposure, and Potential Occupational Hazards
11.11: Be Physically Active
11.12: Other Factors
11.13: Early Detection
11.14: Nine Warning Signs of Cancer
11.15: Cancer: Assessing Your Risks
11.16: What Can You Do?
Chapter 12: Stress Assessment and Management Techniques
12.1: The Mind-Body Connection
12.2: What Is Stress?
12.3: How the Body Responds and Adapts to Stress
12.4: Sources of Stress
12.5: How Perception and Attitude Affect Health
12.6: How Behavior Patterns Affect Health
12.7: Vulnerability to Stress
12.8: Sleep Management
12.9: Time Management
12.10: Managing Technostress
12.11: Coping with Stress
Yoga
12.12: Which Technique Is Best?
Chapter 13: Addictive Behavior
13.1: Addiction
13.2: How Addiction Develops
13.3: Drug Misuse and Abuse
13.4: Alcohol
13.5: Treatment of Addictions
13.6: Tobacco
13.7: Why Smoking Is Addicting
13.8: How to Quit
13.9: Life After Cigarettes
Chapter 14: Preventing Sexually Transmitted Infections
14.1: Types and Causes of Sexually Transmitted Infections
14.2: Four Most Common Bacterial STIs
14.3: Four Most Common Viral STIs
14.4: Preventing Sexually Transmitted Infections
Chapter 15: Lifetime Fitness and Wellness
15.1: Chronological Versus Physiological Age
15.2: Life Expectancy
15.3: Conventional Western Medicine
15.4: Complementary and Alternative Medicine
15.5: Integrative Medicine
15.6: Quackery and Fraud
15.7: Looking at Your Fitness Future
15.8: Self-Evaluation and Behavioral Goals for the Future
15.9: The Fitness and Wellness Experience: Patty’s Success
15.10: A Lifetime Commitment to Fitness and Wellness
Appendix A: Physical Fitness and Wellness Profile
Notes
Answer Key
Index