Fitness and Wellness (13 Student)

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Fitness and Wellness (13 Student)

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  • 製本 Paperback:紙装版/ペーパーバック版/ページ数 306 p.
  • 言語 ENG,ENG
  • 商品コード 9781337392907
  • DDC分類 796

Full Description


Take control of your health--and life--with FITNESS AND WELLNESS. Reflecting the latest research and practical guidelines on nutrition, fitness and disease prevention, the 13th Edition equips you with the tools you need to make positive choices for your health. After assessing your current habits, you soon will be following the book's easy steps to start positive behavior changes. Hands-on activities let you immediately apply what you learn to your own life, while engaging visuals and descriptive examples in each chapter help you visualize key concepts. A wealth of online resources extend your learning beyond the classroom and reinforce key concepts through behavior modification planning activities, practice tests, online labs and a behavior change planner. Empower yourself to make positive changes and improve your health with FITNESS AND WELLNESS.

Table of Contents

Chapter 1 Introduction to Physical Fitness     1  (31)
and Wellness
Lifestyle, Health, and Quality of Life 3 (1)
Life Expectancy 4 (1)
The Need to Prevent Disease, Not Only 5 (1)
Cure It
Physical Activity Affects Health and 5 (2)
Quality of Life
Physical Activity and Exercise Defined 5 (2)
Federal Guidelines for Physical Activity 7 (1)
Benefits of Physical Fitness 8 (3)
Types of Physical Fitness 11 (1)
Health-Related Fitness 11 (1)
Skill-Related Fitness 11 (1)
Wellness 12 (1)
The Path to Fitness and Wellness 13 (1)
Behavior Modification 13 (1)
Values and Behavior 14 (1)
Your Brain and Your Habits 15 (1)
Changing Habits through Mindfulness and 15 (1)
Repetition
Changing Habits by Focusing on 16 (1)
Long-Term Values
Planning and Willpower 16 (1)
Implementation Intentions 16 (1)
Motivation and Locus of Control 17 (1)
Fear of Implementation versus Joy of 18 (1)
Implementation
Changing Behavior 18 (2)
The Transtheoretical Model for Changing 18 (2)
Behavior
The Process of Change 20 (3)
SMART Goals 23 (1)
Goal Evaluation 24 (1)
A Word of Caution Before You Start 24 (1)
Exercise
Assess Your Behavior 24 (1)
Assess Your Knowledge 25 (7)
Chapter 2 Assessment of Physical Fitness 32 (27)
The Value of Fitness Testing 33 (1)
Responders versus Nonresponders 34 (1)
Fitness Assessment Battery 34 (2)
Health Fitness Standard 34 (1)
Physical Fitness Standard 35 (1)
Cardiorespiratory Endurance 36 (4)
Assessing Cardiorespiratory Endurance 37 (3)
Muscular Fitness 40 (4)
Muscular Strength and Muscular Endurance 40 (1)
Determining Strength 41 (3)
Muscular Flexibility 44 (2)
Benefits of Good Flexibility 44 (1)
What Factors Affect Flexibility? 44 (1)
Assessing Flexibility 44 (2)
Body Composition 46 (9)
Body Shape and Health Risk 48 (1)
Subcutaneous and Visceral Fat 48 (1)
Assessing Body Composition 48 (7)
Effects of Exercise and Diet on Body 55 (1)
Composition
Assess Your Behavior 55 (1)
Assess Your Knowledge 55 (4)
Chapter 3 Exercise Prescription 59 (42)
Monitoring Daily Physical Activity 60 (2)
Readiness for Exercise 62 (1)
Exercise Prescriptions 62 (1)
Cardiorespiratory Endurance 62 (8)
Cardiorespiratory Exercise Prescription 63 (5)
Daily Active Lifestyle 68 (2)
Muscular Fitness (Muscular Strength and 70 (9)
Muscular Endurance)
Overload Principle 70 (1)
Specificity of Training 70 (1)
Periodization 71 (1)
Muscular Strength-Training Prescription 71 (5)
Strength-Training Exercises 76 (1)
Strength-Training Exercise Guidelines 77 (1)
Core Strength Training 78 (1)
Designing Your Own Strength-Training 78 (1)
Program
Dietary Recommendations for Strength 78 (1)
Development
Flexibility 79 (4)
Muscular Flexibility Prescription 79 (3)
Designing a Flexibility Program 82 (1)
Exercises that May Cause Injury 82 (1)
Preventing and Rehabilitating Low Back 83 (4)
Pain
Causes of Low Back Pain 83 (1)
Improving Body Posture 84 (1)
When to Call a Physician 84 (1)
Treatment Options 84 (3)
Designing a Low-Back Conditioning 87 (1)
Program
Getting Started 87 (1)
Setting Fitness Goals 87 (2)
Assess Your Behavior 89 (1)
Assess Your Knowledge 89 (12)
Chapter 4 Evaluating Fitness Activities 101(23)
Traditional Fitness Activities 102(11)
Walking 103(1)
Jogging 103(1)
Deep-Water Jogging 104(1)
Strength Training 104(1)
Group Exercise Classes 104(1)
Swimming 105(1)
Water Aerobics 106(1)
Cycling 106(2)
Cross-Training 108(1)
Cross-Country Skiing 108(1)
Rowing 109(1)
Elliptical Training/Stair Climbing 109(1)
Racquet Sports 110(1)
Yoga 110(1)
High-Intensity Interval Training 110(3)
New Fitness Trends 113(2)
Ultra-Short Workouts 113(1)
Core Training 113(1)
Group Personal Training 113(1)
Outdoor Training 114(1)
Circuit Training 114(1)
Functional Fitness 114(1)
Dance Fitness 115(1)
CrossFit 115(1)
Flexibility and Mobility Rollers 115(1)
Rating the Fitness Benefits of Aerobic 115(2)
Activities
Skill-Related Fitness 117(2)
Team Sports 119(1)
Tips to Enhance Your Aerobic Workout 119(2)
Assess Your Behavior 121(1)
Assess Your Knowledge 121(3)
Chapter 5 Nutrition for Wellness 124(30)
The Essential Nutrients 126(6)
Carbohydrates 126(3)
Fats 129(2)
Proteins 131(1)
Vitamins 132(1)
Minerals 132(1)
Water 132(1)
Nutrition Standards 132(4)
Dietary Reference Intakes 133(1)
Daily Values 133(3)
Macronutrient Composition Guidelines 136(1)
Caloric Content of Food 136(1)
Balancing the Diet 137(1)
Nutrient Analysis 138(1)
Vegetarianism 138(2)
Nutrient Supplementation 140(4)
Antioxidants 141(1)
Multivitamins 142(1)
Vitamin D 142(2)
Folate 144(1)
Are Supplements Recommended? 144(1)
Benefits of Foods 144(2)
Probiotics 145(1)
Fish 146(1)
Advanced Glycation End Products 146(1)
Eating Disorders 146(3)
Anorexia Nervosa 147(1)
Bulimia Nervosa 148(1)
Binge-Eating Disorder 148(1)
Emotional Eating 149(1)
Eating Disorder Not Otherwise Specified 149(1)
(EDNOS)
Treatment 149(1)
2015-2020 Dietary Guidelines for Americans 149(1)
Key Recommendations 150(1)
Physical Activity Recommendations 150(1)
A Lifetime Commitment to Wellness 150(1)
Assess Your Behavior 151(1)
Assess Your Knowledge 151(3)
Chapter 6 Weight Management 154(28)
An Epidemic of Excessive Body Weight and 155(2)
Obesity
Overweight versus Obese 156(1)
Tolerable Weight 157(1)
Fad Dieting 157(2)
Principles of Weight Management 159(4)
Energy-Balancing Equation 159(1)
Diet and Metabolism 160(1)
Recommendation 161(1)
Sleep and Weight Management 162(1)
Light Exposure and BMI 162(1)
Monitoring Body Weight 163(1)
Physical Activity and Weight Management 163(5)
Strength Training and Weight Loss 164(1)
The Myth of Spot Reducing 165(1)
The Role of Exercise Intensity and 165(2)
Exercise Duration in Weight Management
Overweight and Fit Debate 167(1)
Designing Your Own Weight Loss Program 168(4)
Estimating Your Caloric Intake 168(2)
Monitoring Your Diet Through Daily Food 170(1)
Logs
Foods that Aid in Weight Loss 171(1)
Protein Intake 171(1)
Effect of Food Choices on Long-Term 171(1)
Weight Gain
Behavior Modification and Adherence to a 172(3)
Lifetime Weight Management Program
You Can Do It! 175(1)
Assess Your Behavior 175(1)
Assess Your Knowledge 176(6)
Chapter 7 Stress Management 182(24)
The Mind/Body Connection 183(1)
Emotions Can Trigger Physical Responses 183(1)
What Is Stress? 184(1)
Eustress and Distress 184(1)
How the Body Responds and Adapts to Stress 184(3)
Alarm Reaction 184(1)
Resistance 185(1)
Exhaustion/Recovery 186(1)
Examples of General Adaptation Syndrome 186(1)
Thirty-Second Body Scan 187(1)
How Behavior Patterns Affect Health 187(1)
Certain Type A Behavior Increases Risk 187(1)
for Disease
Vulnerability to Stress 188(2)
Sources of Stress 190(2)
Sleep Management 192(2)
How Much Sleep Do I Need? 192(1)
What Happens If I Don't Get Enough 192(1)
Sleep?
College Students Are Among the Most 193(1)
Sleep-Deprived
Does It Help to "Catch Up" on Sleep on 193(1)
Weekends?
Time Management 194(1)
Five Steps to Time Management 194(1)
Managing Technostress 195(1)
Coping with Stress 196(2)
Identify and Change Stressors Within 196(1)
Your Control
Accept and Cope with Stressors Beyond 196(1)
Your Control
Physical Activity 196(2)
Relaxation Techniques 198(4)
Progressive Muscle Relaxation 198(2)
Breathing Techniques for Relaxation 200(1)
Visual Imagery 200(1)
Meditation 201(1)
Which Technique Is Best? 202(1)
Assess Your Behavior 202(1)
Assess Your Knowledge 202(4)
Chapter 8 A Healthy Lifestyle Approach 206(35)
A Wellness Lifestyle 207(1)
Spiritual Well-Being 207(1)
Causes of Death 208(1)
Diseases of the Cardiovascular System 208(14)
Types of Cardiovascular Disease and 209(1)
Prevalence
Risk Factors for CHD 210(12)
Cancer 222(8)
DNA Mutations and Tumor Formation 222(1)
Metastasis 223(1)
Guidelines for Preventing Cancer 224(1)
Make Dietary Changes 224(2)
Monitor Alcohol Consumption 226(1)
Abstain from Tobacco 227(1)
Avoid Excessive Sun Exposure 227(1)
Monitor Estrogen, Radiation Exposure, 228(1)
and Potential Occupational Hazards
Be Physically Active 229(1)
Other Risk Factors for Cancer 229(1)
Genetics versus the Environment 229(1)
Early Detection 230(1)
Chronic Lower Respiratory Disease 230(1)
Accidents 230(1)
Substance Abuse 231(3)
Alcohol 231(1)
Illegal Drugs 232(2)
Treatment for Chemical Dependency 234(1)
Sexually Transmitted Infections 234(3)
Types and Causes of Sexually 234(1)
Transmitted Infections
HIV/AIDS 234(2)
Preventing STIs 236(1)
Assess Your Behavior 237(1)
Assess Your Knowledge 237(4)
Chapter 9 Relevant Fitness and Wellness 241(31)
Issues
Wellness Behavior Modification Issues 242(1)
Safety of Exercise Participation and 243(9)
Injury Prevention
Considerations for Women 252(5)
Nutrition and Weight Control 257(4)
Exercise and Aging 261(2)
Fitness/Wellness Consumer Issues263(5)
What's Next? 268(1)
Assess Your Behavior 268(1)
Assess Your Knowledge 269(3)
Appendix A Strength-Training Exercises 272(9)
Appendix B Flexibility Exercises 281(3)
Appendix C Exercises for the Prevention and 284(3)
Rehabilitation of Low Back Pain
Appendix D Contraindicated Exercises 287(4)
Answer Key 291(1)
Glossary 292(6)
Index 298