Fitness and exercise sourcebook PDF
Preview Fitness and exercise sourcebook
Health Reference Series ___________ _____________________________________________________________________________________________________________________ ___________ Omnigraphics’ Health Reference Series ______________________ _____________________________________________________________________________________________________________________ _________L___a___r___s___e___n_________ _____________________________________________________________________________________________________________________ Helping the Layperson Understand, Manage, _______________________________________________________ ____________________________________________________________________________________F______o______u______r____t____h______ ____E______d______i____t____i____o______n____________________________________________________________________________________ ___________ _____________________________________________________________________________________________________________________ ___________ and Avoid Serious Illness ________________________F____________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ___________ Omnigraphics’ Health Reference Series is designed for the general ____________i__________ _____________________________________F________i_____t_____n_________e______s_______s______ __________________________________ reader seeking guidance on how to avoid serious illness by following ________S________________t____________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ______n_____ pproervtse nthtiev ela ylipfeesrtsyolens w ahnod hraesc oregcneiizviendg ae darialyg nwoasrins ionfg a ssiegrnios.u Ist dailsseoa sseu opr- __________o____________________e_________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ disorder as well as the family member or nonprofessional caregiver who ________u________________s____________________ ______________________________________a________________n________________d________________ ________E__________________x______________e______________r____________c______________i________s____________e________________________________________________ must learn to care and to cope with the illness. Each volume in the series ____________s__________ _____________________________________________________________________________________________________________________ ___________ dcoenaltsa icnosm mparteehrieanl fsoivuenlyd wini tphu ab lpicaarttiiocnusla irs saureeda boyf tmhee dNiactailo ncoaln Icnesrtnit uatneds __________r____________________ a_________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ of Health and other agencies and associations. Nowhere else can general __________c____________________n_________________________ ________________________________________S______________o________________u________________r________________c________________E________________b________________o________________o________________k____________________________________________________ readers find this information conveniently collected, coordinated, and ___________ _____________________________________________________________________________________________________________________ indexed in book form. ______E____________d_______________ _____________________________________________________________________________________________________________________ __________b____________________ E_________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Fitness and Exercise S ourcebook, Fourth Edition ______________________ _____________________________________________________________________________________________________________________ ______o____________x_______________ _____________________________________________________________________________________________________________________ Regular physical activity provides numerous health benefits, including a ______________________ _____________________________________________________________________________________________________________________ reduced risk of diabetes, osteoporosis, obesity, some cancers, and heart ______o____________e_______________ ________________________________________________________■_____________________________________________________________ ____________r__________ _____________________________________________________________________________________________________________________ disease, as well as increased mental well-being, longevity, and life satisfac- ______________________ _____________________________________________________________________________________________________________________ __k____c_____ tion. Beginning a physical fitness program is important at any age, and it ______________________ _________________________________________________________________________________________________________________ ___ can provide a lifelong love of fitness in children, increased strength and ________________________is____________________ ________________________________B______a____s____i__c____ __C______o____n______s__u______m______e____r____ __H______e____a______l__t__h______ __I__n______f__o____r____m________a____t__i____o____n______ __a____b____o______u____t__ ____t__h____e____ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ endurance in adults, and improved balance and flexibility in the elderly. __________________e_______________ _______________B___e__n___e__fi__t_s__ _o__f__ _P__h___y__s_i__c__a__l_ _F__i__t_n___e__s_s__,_ _I__n__c__l_u___d__i__n__g__ _S___t_r__e__n__g__t__h__,_ ______________ Yet, according to the Centers for Disease Control and Prevention, almost ______________________ _____________________________________________________________________________________________________________________ ___________ 39% of Americans engage in no leisure-time physical activity. ______________________ ______________E__n__d___u__r__a___n__c__e___,_ _L__o__n___g__e__v__i_t__y__,_ _W___e__i_g___h__t_ _L___o__s__s_,__ _B__o___n__e__ _H___e__a___l_t__h__,_ _ _ _ _ _ _ _ _ _ _ _ _ ______________________ _____________________________________________________________________________________________________________________ Fitness and Exercise Sourcebook, Fourth Edition provides updated in- _________________________________ ___________a__n___d__ _S__t__r_e__s__s__ _M___a___n__a__g___e__m___e__n__t__,_ _w___i_t_h___ _E__x__e__r__c__i_s__e__ _G___u__i_d___e__l_i__n__e__s__ _f_o__r__ _________ formation about the health benefits of physical activity. It discusses the ____________H________ea____l____th________________ ________________P______e____o____p____l__e____ __o______f__ __A____l____l__ __A____g____e____s____ __a______n____d______ __T____i__p____s____ __f__o______r____ __M______a____i____n____t____a____i____n____i__n______g____ __M______o______t__i__v____a______t__i__o______n____,__ ______________ gleuviedles—liniensc lfuodr ipnhgy tshiocasle awcittihvi tdyi sianb pileitoiepsl,e c horf oanlli ca gdeisse aanseds ,d oivre ortshee fir tcnheasls- __________R_____e_____fe_____r_____e_____n_____c_____e__________ __________________________M______e____a______s____u____r____i__n______g____ __E____x____e____r____c____i____s__e____ __I____n____t____e____n____s____i__t____y__,____ __P____r____e____v____e____n____t____i__n______g____ __I__n______j__u______r__i____e____s____,__ __ __ __ __ __ __ __ __ __ __ __ lenges. It describes ways to make exercise fun and offers suggestions for _________S___e___r___i___es____________ ______________________a___n__d___ _E__x__e__r__c__i__s_i__n__g__ _w___i__t_h__ __a__ _H___e__a___l_t_h___ _C__o__n___d__i__t_i__o__n_______________________ incorporating fitness into everyday activities. Ways to maintain motiva- ____________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ tion and set fitness goals are described, and different types of physical ____4__th__ __Ed__i__ti__o__n____ _________A__l__o__n__g__ __w___i_t_h___ _I_n___f_o__r__m___a___t_i__o__n__ _o___n__ _D___i__f_f_e__r__e__n___t_ _T__y__p__e__s__ _o__f_ __E__x__e__r__c__i_s__e__s__ _______ ___________ activity—including aerobic, strength, balance, and mind-body—are ______________________ _____________________________________________________________________________________________________________________ ______________________ _________a___n__d___ _E__x__e__r__c__i_s__e__ _E___q__u__i__p__m____e__n__t_,_ __a__ _G___l_o__s__s__a__r__y__ _o___f_ _R___e__l_a__t__e__d__ _T__e__r__m____s_,_ ________ detailed. Information on safety concerns, nutrition and hydration, and ___________ equipment needs is included, and an end section offers a glossary of ____________________________________________ ____________________________a____n______d____ __a______ __D______i__r____e____c____t__o______r____y__ ____o____f__ __R______e____s____o____u____r____c____e____s____ __f__o____r____ __A______d____d______i__t____i__o____n______a____l__ __H______e____l____p____ __ __ __ __ __ __ __ __ __ __ __ __ ___________ related terms and a directory of organizations that provide information ______________________ ____________________________________________a__n___d__ _I__n__f_o___r__m___a___t_i_o__n_____________________________________________ about physical fitness and exercise. _____O_____m__________n_____ig_____ra_____p_____h_____ic_____s_____ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ______________________ ________________________________________________________■_____________________________________________________________ ___________ _____________________________________________________________________________________________________________________ ISBN 978-0-7808-1142-3 _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ __________________________________________________E___d__i__t_e__d__ __b__y__ _________________________________________________ P.O. Box 31-1640 Laura Larsen Detroit, MI 48231 Phone: 800-234-1340 Fax: 800-875-1340 www.omnigraphics.com ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ 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______________________________________________________________________________________________________________________________________________ Fitness and ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ 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______________________________________________________________________________________________________________________________________________ ________________________________________B__a__s_i_c__ C__o__n__s_u__m___e_r__ _H__e__a_l_t_h__ _I_n__f_o__r_m___a__t_i_o__n__ _a_b__o__u__t_ _t_h__e_ ____________________________________ ______________________________________________________________________________________________________________________________________________ Benefits of Physical Fitness, Including Strength, Endur- ______________________________________________________________________________________________________________________________________________ ___________________________________a__n__c__e_,_ _L_o__n__g__e_v__i_t_y_,_ _W__e__i_g__h_t_ _L__o__s_s_,_ _B__o__n__e_ _H__e__a__l_t_h_,_ _a__n__d__ _S_t_r__e_s_s__ _______________________________ ______________________________________________________________________________________________________________________________________________ ____________________________________M__a__n__a_g__e_m___e__n_t_,_ _w__i_t_h__ _E__x_e__r_c_i_s__e_ _G__u__i_d__e_l_i_n__e_s_ _f_o__r_ _P__e_o__p_l_e__ o__f_ _A__l_l_ _______________________________ ______________________________________________________________________________________________________________________________________________ _____________________________________A_g__e_s_ _a__n__d__ _T_i_p__s_ _f_o_r__ M___a__i_n__t_a_i_n__i_n__g__ M___o__t_i_v_a__t_i_o__n_,_ _M___e_a__s_u__r_i_n__g_ _________________________________ ___________________________________________E__x__e_r_c__i_s_e__ I_n__t_e__n__s_i_t_y_,_ _P__r_e__v_e__n__t_i_n__g_ _I_n__j_u_r__i_e_s_,_ _a__n__d_________________________________________ ______________________________________________________________________________________________________________________________________________ ________________________________________________E__x__e_r__c_i_s_i_n__g__ w___i_t_h__ _a_ _H___e_a__l_t_h__ C__o__n__d__i_t_i_o__n______________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ _________________________________________A__l_o__n__g_ _w___i_t_h_ _I_n__f_o__r_m___a__t_i_o__n__ _o__n_ _D___i_f_f_e_r_e__n__t_ _T_y__p__e_s_ _o__f_ _____________________________________ ______________________________________________________________________________________________________________________________________________ _______________________________________E__x_e__r_c_i__s_e_s__ a__n__d__ _E__x_e__r_c__i_s_e__ E__q__u__i_p__m__e__n__t_,_ _a_ _G___l_o_s__s_a__r_y__ _o_f_ ___________________________________ ______________________________________________________________________________________________________________________________________________ Related Terms, and a Directory of Resources for ______________________________________________________________________________________________________________________________________________ _________________________________________________A__d__d__i_t_i_o__n__a__l_ H___e_l_p__ _a__n__d__ I_n__f_o__r__m__a__t_i_o__n_______________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________■________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ___________________________________________________________________E_d__i_t_e__d__ b__y________________________________________________________________ ______________________________________________________________________________________________________________________________________________ Laura Larsen ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ P.O. Box 31-1640, Detroit, MI 48231 ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ ____________________________________________(_c_)_ _2_0__1_1_ _O__m__n__ig__r_a_p_h__ic__s_,_ I_n_c__. _A__ll_ _R_i_g_h__t_s_ R__e__s_e_r_v__e_d_._ ___________________________________________ ______________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________ Bibliographic Note Because this page cannot legibly accommodate all the copyright notices, the Bib- liographic Note portion of the Preface constitutes an extension of the copyright notice. Edited by Laura Larsen Health Reference Series Karen Bellenir, Managing Editor David A. Cooke, MD, FACP, Medical Consultant Elizabeth Collins, Research and Permissions Coordinator Cherry Edwards, Permissions Assistant EdIndex, Services for Publishers, Indexers * * * Omnigraphics, Inc. Matthew P. Barbour, Senior Vice President Kevin M. Hayes, Operations Manager * * * Peter E. Ruffner, Publisher Copyright © 2011 Omnigraphics, Inc. ISBN 978-0-7808-1142-3 Library of Congress Cataloging-in-Publication Data Fitness and exercise sourcebook : basic consumer health information about the benefits of physical fitness, including strength, endurance, longevity, weight loss, bone health, and stress management, with exercise guidelines for people of all ages and tips for maintaining motivation, measuring exercise intensity, preventing injuries, and exercising with a health condition ... / edited by Laura Larsen. -- 4th ed. p. cm. Includes bibliographical references and index. ISBN 978-0-7808-1142-3 (hardcover : alk. paper) 1. Physical fitness--Handbooks, manuals, etc. 2. Exercise--Handbooks, manuals, etc. I. Larsen, Laura. GV436.F53 2010 613.7--dc22 2010037345 Electronic or mechanical reproduction, including photography, recording, or any other infor- mation storage and retrieval system for the purpose of resale is strictly prohibited without permission in writing from the publisher. The information in this publication was compiled from the sources cited and from other sources considered reliable. While every possible effort has been made to ensure reliability, the publisher will not assume liability for damages caused by inaccuracies in the data, and makes no warranty, express or implied, on the accuracy of the information contained herein. This book is printed on acid-free paper meeting the ANSI Z39.48 Standard. The infinity symbol that appears above indicates that the paper in this book meets that standard. Printed in the United States (c) 2011 Omnigraphics, Inc. All Rights Reserved. Table of Contents Visit www.healthreferenceseries.com to view A Contents Guide to the Health Reference Series, a listing of more than 15,000 topics and the volumes in which they are covered. Preface..........................................................................................xiii Part I: The Health Benefits of Physical Activity Chapter 1—Physical Activity Has Many Health Benefits............3 Chapter 2—The Health Burden of Physical Inactivity...............15 Chapter 3—Physical Activity and Life Satisfaction....................19 Chapter 4—Physical Activity and Disease Prevention...............25 Section 4.1—Physical Fitness and a Healthy Immune System............26 Section 4.2—The Link Between Fitness and Longevity in Older Adults.......28 Section 4.3—The Link Between Mortality and Physical Inactivity..................29 Section 4.4—Physical Activity Promotes Bone Health....................................31 Section 4.5—The Effect of Physical Activity on the Risk for Coronary Heart Disease.................................33 Section 4.6—Physical Fitness Improves Asthma Management in Children..........................................34 v (c)2011Omnigraphics,Inc.AllRightsReserved. Chapter 5—Physical Activity and Mental Health.....................37 Section 5.1—Physical Activity Helps Control Stress.............................38 Section 5.2—Exercise Fights Dementia..........40 Section 5.3—Physical Activity, Mood, and Serious Mental Illness........42 Chapter 6—Physical Activity and a Healthy Weight................45 Section 6.1—Physical Activity for Weight Loss................................46 Section 6.2—Exercise Does Not Over-Stimulate Appetite............49 Section 6.3—The Effect of Exercise on Metabolism.................................51 Chapter 7—Is Physical Inactivity Genetic?...............................57 Part II: Guidelines for Lifelong Physical Fitness Chapter 8—Prevalence of Self-Reported Physically Active Adults...........................................................67 Chapter 9—Introduction to Fitness Guidelines........................73 Chapter 10—Physical Fitness and Children...............................81 Section 10.1—Statistics on Physical Activity in Children....................82 Section 10.2—Physical Activity from Birth to Age Five........................87 Section 10.3—Raising a Fit Preschooler...........89 Section 10.4—Fitness Guidelines for School-Aged Youth......................93 Section 10.5—Physical Fitness Education in Schools....................................99 Chapter 11—Physical Fitness and Teenagers...........................105 Section 11.1—Statistics on Physical Activity in Teenagers...............106 Section 11.2—Teenagers and Physical Fitness.......................................109 vi (c)2011Omnigraphics,Inc.AllRightsReserved. Section 11.3—Teenagers Exercising Far Less than Younger Kids...........................................112 Chapter 12—Promoting Physical Activity in Children and Teenagers.......................................................115 Section 12.1—Motivating Children and Teenagers to Be Active.............116 Section 12.2—Fitness for Kids Who Don’t Like Sports......................120 Section 12.3—Tips on Promoting Physical Fitness for Girls........................124 Chapter 13—Physical Fitness and Adults.................................131 Section 13.1—Fitness Guidelines for Adults........................................132 Section 13.2—Daily Exercise Dramatically Lowers Men’s Death Rates......138 Section 13.3—Women, Physical Fitness, and Heart Health.....................141 Section 13.4—Physical Activity for Pregnant and Postpartum Women...........144 Section 13.5—Research Shows Overweight Women Improve Quality of Life through Exercise...............146 Section 13.6—Statistics and Research on Women and Physical Activity......................................149 Chapter 14—Fitness for Mid-Life and Older Persons...............159 Section 14.1—Exercise Program for Mid-Life Persons......................160 Section 14.2—Exercise for Menopause- Aged Women.............................169 Chapter 15—Physical Fitness and the Elderly.........................171 Section 15.1—Fitness Guidelines for the Elderly................................172 Section 15.2—Balance Exercises for Older Adults.............................179 vii (c)2011Omnigraphics,Inc.AllRightsReserved. Chapter 16—Encouraging Physical Fitness through the Community Environment..............................183 Part III: Start Moving Chapter 17—Ways to Add Physical Activity to Your Life............................................................193 Section 17.1—Get Active.................................194 Section 17.2—Exercise Opportunities in Your Daily Life.....................200 Chapter 18—Make a Fitness Plan and Stick with It................203 Section 18.1—Making Exercise Fun through a Personal Fitness Plan..............................204 Section 18.2—Goal Setting..............................212 Chapter 19—Overcoming Barriers to Exercise.........................217 Chapter 20—Measuring Physical Activity Intensity and Physical Fitness.............................................225 Section 20.1—Measuring Physical Activity Intensity....................................226 Section 20.2—Resting and Target Heart Rates.........................................230 Section 20.3—Calories Burned per Hour....................................232 Section 20.4—Physical Activity Chart............239 Section 20.5—Body Mass Index (BMI)...........242 Chapter 21—Choosing Physical Fitness Partners....................249 Section 21.1—Choosing a Health Club...........250 Section 21.2—Choosing a Personal Trainer...254 Section 21.3—Exercising with Friends...........259 Section 21.4—Making Exercise Fun for the Whole Family.....................261 Chapter 22—Evaluating Exercise Equipment and Exercise Program Claims....................................................265 viii (c)2011Omnigraphics,Inc.AllRightsReserved. Part IV: Exercise Basics Chapter 23—Aerobic Exercise Basics and Equipment.............275 Section 23.1—Aerobic Exercise Basics...........276 Section 23.2—Elliptical Trainers....................278 Section 23.3—Treadmills.................................283 Section 23.4—Rowing Machines.....................287 Section 23.5—Stair Climbers..........................290 Chapter 24—Step Aerobics.........................................................295 Chapter 25—Kickboxing.............................................................297 Chapter 26—Dancing.................................................................301 Chapter 27—Racquet Sports......................................................307 Chapter 28—Aquatic Exercise...................................................315 Section 28.1—Water Fitness...........................316 Section 28.2—Top 10 Reasons You Should Exercise in Water.........319 Chapter 29—Walking and Hiking..............................................323 Section 29.1—Beginning a Walking Program....................................324 Section 29.2—Selecting and Using a Pedometer..............................328 Section 29.3—10,000 Steps a Day Walking Program.....................332 Section 29.4—Hiking for Health.....................337 Chapter 30—Bicycling................................................................341 Section 30.1—Biking and Walking for Transportation and Obesity Prevention...................342 Section 30.2—Spinning/Indoor Cycling..........350 Chapter 31—Running.................................................................353 Section 31.1—Running for Beginners.............354 Section 31.2—Training to Run Your First 5K............................358 ix (c)2011Omnigraphics,Inc.AllRightsReserved. Chapter 32—Strength and Resistance Exercise.......................361 Section 32.1—Strength/Weight Training Basics........................................362 Section 32.2—Progression and Resistance Training....................................365 Section 32.3—Best Ab-Strengthening Exercises...................................373 Section 32.4—Using Stability Balls and Resistance Bands..............375 Chapter 33—Stretching and Flexibility for Healthy Aging......383 Chapter 34—Combined Exercise...............................................387 Section 34.1—Cross Training..........................388 Section 34.2—Interval Training......................390 Section 34.3—Boot Camp Workouts................392 Chapter 35—Mind-Body Exercise..............................................395 Section 35.1—Introduction to Mind-Body Exercise.....................................396 Section 35.2—Yoga...........................................401 Section 35.3—Pilates.......................................407 Section 35.4—Tai Chi......................................410 Chapter 36—Power Training and Plyometrics for Athletes.....415 Chapter 37—Wii..........................................................................421 Part V: Fitness Safety Chapter 38—The Basics of Safe Physical Activity....................429 Chapter 39—Workout Safety.....................................................437 Section 39.1—Warming Up.............................438 Section 39.2—Avoiding Mistakes in the Gym...440 Section 39.3—Choosing an Athletic Shoe.......441 Section 39.4—Helmets.....................................443 Chapter 40—Nutrition and Exercise.........................................447 Section 40.1—Healthy Hydration...................448 x (c)2011Omnigraphics,Inc.AllRightsReserved.
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