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This brief, user-friendly text is designed for students with little or no background in developing a personal fitness program. Topics covered in Get Fit, Stay Fit include principles of cardiorespiratory fitness, muscular strength and endurance, flexibility, limiting body fat, and nutrition. Key points have been emphasized to explain why certain aspects of physical fitness should be important to individuals, and how to become an informed consumer of physical fitness equipment and services.

Tabla de contenidos provista por Syndetics

• Preface(p. viii)
• 1 Getting Fit: Why Should You Care?(p. 1)
• Why should you care about being physically active?(p. 1)
• Exercise and physical activity(p. 3)
• Healthy People 2020 Objectives(p. 3)
• What components of fitness are important to you?(p. 7)
• Determining your reasons for wanting to be fit(p. 12)
• Determining how frequently you engage in physical activity(p. 12)
• How long will it take you to get fit?(p. 12)
• Summary(p. 13)
• Lab Activity 1-1 Importance of Physical Fitness(p. 17)
• Lab Activity 1-2 Daily Fitness Schedule(p. 19)
• 2 Creating a Healthy Lifestyle(p. 21)
• Why should you be concerned about your lifestyle?(p. 21)
• What is the effect of stress on a healthy lifestyle?(p. 23)
• How can you prevent coronary artery disease?(p. 30)
• What is cancer?(p. 34)
• What lifestyle habits are deterrents to fitness?(p. 36)
• Creating a healthy lifestyle: your personal responsibility(p. 43)
• Summary(p. 44)
• Lab Activity 2-1 Your Personal Stress Inventory(p. 47)
• Lab Activity 2-2 Health Style: A Self Test(p. 51)
• 3 Starting Your Own Fitness Program(p. 57)
• The program should be fun and enjoyable(p. 57)
• What are the basic principles of a fitness program?(p. 58)
• Should you do a warm-up routine before you exercise?(p. 61)
• What are the goals of your fitness program?(p. 63)
• How should you exercise?(p. 63)
• Where do you begin?(p. 66)
• Precautions in beginning a fitness program(p. 66)
• Ready to begin?(p. 67)
• Summary(p. 67)
• Lab Activity 3-1 Medical History Questionnaire(p. 69)
• Lab Activity 3-2 Planning for a Physical Activity Program(p. 71)
• 4 Developing Cardiorespiratory Fitness(p. 73)
• Why is cardiorespiratory fitness important for you?(p. 73)
• What is the difference between aerobic versus anaerobic activities?(p. 74)
• How does exercise affect the function of the heart?(p. 75)
• What determines how efficiently the body is using oxygen?(p. 77)
• The FIT principle(p. 78)
• What training techniques can be used to improve cardiorespiratory endurance?(p. 79)
• Good aerobic activities for improving cardiorespiratory endurance(p. 86)
• What is your level of cardiorespiratory endurance?(p. 97)
• Summary(p. 97)
• Lab Activity 4-1 Calculating Target Heart Rate(p. 101)
• Lab Activity 4-2 The Rockport Fitness Walking Test(p. 103)
• Lab Activity 4-3 Cooper's 12-Minute Walking/Running Test(p. 111)
• 5 Improving Muscular Strength, Endurance, and Power(p. 113)
• Why is muscular strength important for everyone?(p. 113)
• How are strength and muscular endurance related?(p. 114)
• Why is muscular power important in sport activities?(p. 114)
• Types of skeletal muscle contraction(p. 114)
• What factors influence how much strength you have?(p. 115)
• What physiological changes occur to cause increased strength?(p. 117)
• What are the techniques of resistance training?(p. 118)
• Core stabilization training(p. 119)
• Assessment of muscular strength and endurance(p. 156)
• Summary(p. 156)
• Lab Activity 5-1 Push-Ups(p. 159)
• Lab Activity 5-2 Bent-Knee Sit-Ups(p. 161)
• Lab Activity 5-3 Muscular Endurance Test(p. 163)
• 6 Increasing Flexibility Through Stretching(p. 167)
• Why is it important to have good flexibility?(p. 167)
• What structures in the body can limit flexibility?(p. 168)
• What are the different stretching techniques?(p. 170)
• Is there a relationship between strength and flexibility?(p. 173)
• Stretching exercises(p. 175)
• Alternative stretching techniques(p. 181)
• How do you know if you have good flexibility?(p. 183)
• Summary(p. 185)
• Lab Activity 6-1 Trunk Flexion(p. 187)
• Lab Activity 6-2 Trunk Extension(p. 189)
• Lab Activity 6-3 Shoulder Lift Test(p. 191)
• 7 Eating light(p. 193)
• Why do you need to know about nutrition?(p. 193)
• Basic principles of nutrition(p. 194)
• Nutrient requirements and recommendations(p. 210)
• Dietary Guidelines for Americans(p. 211)
• What is the role of nutrition in physical activity?(p. 216)
• Food safety(p. 223)
• Summary(p. 223)
• Lab Activity 7-1 Nutritional Knowledge Survey(p. 227)
• Lab Activity 7-2 Assessing Your Nutritional Habits(p. 229)
• Lab Activity 7-3 7-Day Diet Analysis(p. 231)
• 8 Limiting Your Body Fat Through Diet & Exercise(p. 233)
• Why should you be concerned about body fat?(p. 233)
• What is body composition?(p. 238)
• How do you achieve caloric balance?(p. 240)
• What can you do to lose body fat?(p. 243)
• What if you want to increase lean body mass?(p. 253)
• What is disordered eating?(p. 254)
• Summary(p. 257)
• Lab Activity 8-1 Calculating Body Mass Index (BMI)(p. 259)
• Lab Activity 8-2 Calculating Percent Body Fat Using Skinfold Measurements(p. 261)
• Lab Activity 8-3 Determining Your Basal Metabolic Rate (BMR)(p. 265)
• Lab Activity 8-4 Calculating Energy Expenditure(p. 269)
• Lab Activity 8-5 Calculating Caloric Intake(p. 273)
• Lab Activity 8-6 Worksheet for Estimating Caloric Balance(p. 275)
• 9 Practicing Safe Fitness(p. 277)
• How can you prevent injuries?(p. 277)
• What types of injuries might occur in an exercise program?(p. 279)
• Treatment and management of injuries(p. 284)
• What exercises should be avoided?(p. 284)
• What precautions should you take when exercising in hot or cold environments?(p. 288)
• Physical activity during pregnancy(p. 291)
• Summary(p. 293)
• 10 Becoming a Wise Consumer(p. 295)
• Are you a wise consumer of fitness products?(p. 295)
• What to consider when buying fitness equipment(p. 296)
• How should you choose appropriate clothing and shoes for exercise?(p. 303)
• What to look for in a health club(p. 305)
• What to look for in fitness magazines, books, DVDs, and Web sites(p. 307)
• The bottom line for the consumer(p. 308)
• Summary(p. 308)
• Appendix A Dietary Reference Intakes A
• Credits C
• Index(p. 1-1)

Notas de autor provistas por Syndetics

Dr. William E. Prentice is Professor of Exercise and Sport Science and Coordinator of the Sports Medicine Program at the University of North Carolina at Chapel Hill. He is a Certified Member of the National Athletic Trainer's Association and has received the Sayers A. "Bud" Miller Distinguished Athletic Trainer Educator Award and the Most Distinguished Athletic Trainer Award from the NATA. In 2004 he was inducted into the NATA Hall of Fame. He teaches graduate courses in sports medicine and athletic training. Dr. Prentice is the author of nine best-selling texts in athletic training, sports medicine, and health-related fitness.