Fitness and Wellness with Web Study Guide-Loose-Leaf Edition: A Way of Life PDF
Preview Fitness and Wellness with Web Study Guide-Loose-Leaf Edition: A Way of Life
Check Out the Web Study Guide You will notice a reference throughout this version of Fitness and Wellness to a web study guide. This resource is available to supplement your ebook. The web study guide provides lab activities, 48 video clips, and practical learning exercises to provide real-life context to the material. We are certain you will enjoy this unique online learning experience. Follow these steps to purchase access to the web study guide: 1. Visit https://tinyurl.com/FitAndWellWSG. 2. Click the Add to Cart button and complete the purchase process. 3. After you have successfully completed your purchase, visit the book’s website at www.HumanKinetics.com/FitnessAndWellness. 4. Click the first edition link next to the corresponding first edition book cover. 5. Click the Sign In link on the left or top of the page and enter the email address and password that you used during the purchase process. Once you sign in, your online product will appear in the Ancillary Items box. Click on the title of the web study guide to access it. 6. Once purchased, a link to your product will permanently appear in the menu on the left. All you need to do to access your web study guide on subsequent visits is sign in to www.HumanKinetics.com/FitnessAndWellness and follow the link! Click the Need Help? button on the book’s website if you need assistance along the way. 2 Fitness and Wellness A Way of Life Carol K. Armbruster, PhD Indiana University Bloomington Ellen M. Evans, PhD University of Georgia, Athens Catherine M. Laughlin, HSD, MPH Indiana University Bloomington 3 Library of Congress Cataloging-in-Publication Data Names: Kennedy, Carol A., 1958- author. | Evans, Ellen M., 1965- author. | Laughlin, Catherine M. 1965- author. Title: Fitness and wellness : a way of life / Carol Kennedy-Armbruster, PhD, Indiana University, Bloomington, Ellen M. Evans, PhD, University of Georgia, Athens, Catherine M. Laughlin, HSD, MPH, Indiana University, Bloomington. Description: Champaign, IL : Human Kinetics, [2019] | Includes bibliographical references and index. Identifiers: LCCN 2018001419| ISBN 9781492552666 (print) | ISBN 9781492552673 (e-book) Subjects: LCSH: Physical fitness--Study and teaching (Higher) | Exercise--Study and teaching (Higher) | Health--Study and teaching (Higher) Classification: LCC RA781 .K446 2019 | DDC 613.7076--dc23 LC record available at https://lccn.loc.gov/2018001419 ISBN: 978-1-4925-5266-6 (paperback) ISBN: 978-1-4925-5645-9 (loose-leaf) Copyright © 2019 by Carol K. Armbruster, Ellen M. Evans, and Catherine M. Laughlin All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Permission notices for material reprinted in this book from other sources can be found on pages xiii-xiv. The web addresses cited in this text were current as of May 2018, unless otherwise noted. Senior Acquisitions Editor: Amy N. Tocco Senior Developmental Editor: Christine M. Drews Managing Editor: Anna Lan Seaman Copyeditor: Joy Hoppenot Indexer: May Hasso Permissions Manager: Dalene Reeder Senior Graphic Designer: Nancy Rasmus Cover Designer: Keri Evans Cover Design Associate: Susan Rothermel Allen Photograph (cover): andrest/Getty Images Photographs (interior): © Human Kinetics, unless otherwise noted on the Photo Credits pages Photo Asset Manager: Laura Fitch Photo Production Coordinator: Amy M. Rose Photo Production Manager: Jason Allen Senior Art Manager: Kelly Hendren Illustrations: © Human Kinetics, unless otherwise noted Printer: Walsworth Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book was manufactured using responsible forestry methods. Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 Website: www.HumanKinetics.com In the United States, email [email protected] or call 800-747-4457. In Canada, email [email protected]. In the United Kingdom/Europe, email [email protected]. For information about Human Kinetics’ coverage in other areas of the world, please visit our website: www.HumanKinetics.com E7089 (paperback) / E7102 (loose-leaf) 4 CONTENTS Preface Features of the Web Study Guide Photo Credits 1 Staying Healthy and Well Throughout Life Staying Healthy Through the Life Span • New Perspectives on Wellness • Components of Wellness • What Are Functional Movement and Wellness? • Summary 2 Functional Fitness and Movement Choices Understanding Physical Activity Recommendations • Integrating Sedentarism, Physical Activity, and Exercise • Fitting Movement Into Everyday Life • Summary 3 Successfully Managing Healthy Behavior Change Are You Ready to Change? • Personalizing the Behavior Change Process • Goal Setting Revisited • Safety First: Getting Started With a Personal Movement Program • Summary 5 4 Cardiorespiratory Fitness Your Energy Needs: Supply and Demand • Evaluating Your Cardiorespiratory Function • Cardiorespiratory Fitness Benefits You • Your Plan to Improve Cardiorespiratory Fitness • Safety First: Getting Started With Cardiorespiratory Fitness • Summary 5 Muscular Fitness Your Body Was Designed to Move • Key Definitions • Assessing Muscle Capacity • Muscular Fitness Benefits Your Daily Life • Designing Your Program for Muscular Fitness • Analyzing Your Fitness Choices • Safety Issues • Summary 6 Flexibility, Neuromotor Fitness, and Posture All About Flexibility • Mind the Stretch Reflex! • Neuromotor Exercise and Functional Fitness • Physiological Teamwork for Flexibility and Neuromotor Fitness • Preventing Low Back Pain • Summary SPECIAL INSERT Functional Movement Training 6 Discover the purpose for strengthening specific muscles and how you might accomplish this both inside and outside a fitness facility. You’ll learn how to train each muscle group using body weight, variable resistance machines, free weights, and stretching. Ideas for neuromotor training are also included. Calves • Quads • Hams and Glutes • Abdominals • Lower Back • Hip Abductors • Hip Adductors • Chest and Front of Shoulder • Upper Back and Shoulders • Lats and Middle Back • Front of Upper Arm • Back of Upper Arm 7 Body Composition Body Composition Basics • Assessing Body Composition • Weight Status, Body Composition, and Your Risk of Chronic Disease • A Healthy Body Composition Benefits You—Today and in the Future! • Your Program for Managing Body Composition • Summary 8 Fundamentals of Healthy Eating Eating Well: Balanced and Clean • The Many Benefits of a Healthy Diet • Nutrition Recommendations and Resources • Summary 9 Weight Management 7 Weight Management: Our Greatest Modern Health Challenge • Energy Balance Math • Weight Management Strategies • Daily Movement Is Essential for Weight Management • Psychological Concerns Regarding Weight Management • When Professional Help Is Needed • Summary 10 Stress Management The Contemporary Stress Experience • Common Stressors and Hassles of College Life • Key Stress-Management Strategies • Social, Stressed, and Sleepless • Summary 11 Remaining Free From Addiction Types of Addictions • What Is Substance Abuse Addiction? • Psychoactive Drugs • Alcohol • Tobacco • Summary 12 Sexuality and Health 8 Sexuality as a Dimension of Health • Reproductive System • Contraception and Birth Control Methods • Sexually Transmitted Infections • Reducing the Risks • Sexual Assault • Summary 13 Reducing the Risks for Metabolic Syndrome Are You at Risk for Metabolic Syndrome? • Evaluating Your Risk for Diabetes Mellitus • Cardiovascular Disease: Our Number One Killer • Prevention of CVD Starts Early in Life • Summary 14 Reducing the Risks for Cancer The Nature of Cancer • Who Gets Cancer? • Detection, Staging, and Treatment of Cancer • Causes of Cancer • Most Commonly Diagnosed Cancers • Summary 15 Fitness and Wellness: Today and Beyond 9 Living Well Over the Life Span • Differences Between Physiological and Chronological Age • Approaches to Medicine • Finding Resources to Enhance Your Fitness and Wellness • Specific Wellness Concepts and SMART Goals Revisited • Healthy People 2030 and Beyond • Fitness and Wellness: A Way of Life Glossary References Index About the Authors 10
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