Fitness for life

549 Pages·2014·53.698 MB·English

by  Corbin, Charles B

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Fitness
for Life
SIXTH EDITION
Charles B. Corbin
Arizona State University
Guy C. Le Masurier
Vancouver Island University
Contributing author:
Karen E. McConnell
Pacific Lutheran University
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Corbin, Charles B.
Fitness for life / Charles B. Corbin, Arizona State University, Guy C. Le Masurier, Vancouver Island University, Karen E. McConnell,
Pacific Lutheran University. -- Sixth edition.
pages cm
Includes index.
1. Physical fitness. I. Title.
RA781.C584 20104
613.7--dc23
2013032671
ISBN-10: 1-4504-0022-1 (hard cover) ISBN-10: 1-4504-9753-5 (soft cover)
ISBN-13: 978-1-4504-0022-0 (hard cover) ISBN-13: 978-1-4504-9753-4 (soft cover)
Copyright © 2014 by Charles B. Corbin
Copyright © 2007, 2005 by Charles B. Corbin and Ruth Lindsey
Copyright © 2002 by Human Kinetics Publishers, Inc.
Copyright © 1997, 1990, 1983, 1979 by Scott, Foresman and Company
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.
The web addresses cited in this text were current as of October 28, 2013, unless otherwise noted.
Acquisitions Editor: Scott Wikgren; Developmental Editor: Ray Vallese; Assistant Editor: Derek Campbell; Copyeditor: Tom Tiller;
Indexer: Nancy Ball; Permissions Manager: Dalene Reeder; Graphic Designer: Nancy Rasmus; Cover Designer: Keith Blomberg;
Photographs (cover): © Human Kinetics, © Photodisc, © Andres Rodriguez, © Michael Svoboda; Photographs (interior): © Human
Kinetics, unless otherwise noted; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Produc-
tion Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Art Style Development: Joanne
Brummett; Illustrations: © Human Kinetics; Printer: Courier Companies, Inc.
We thank Truly Fit in Urbana, Illinois, for assistance in providing one of the locations for the photo shoot for this book.
We also wish to thank the Fitness for Life editorial board. Content Advisors: Stephen D. Ball, PhD; and Hans van der Mars; Research
Advisors: Phil Abbadessa, MEd; Pamela Hodges Kulinna, PhD; and Jennifer Reeves, MEd; Adapted Physical Education Advisors: Phil
Abbadessa, MEd; David LaCilento, BAE; and Janet A. Seaman, PED; Editorial Review Board: Stephen D. Ball, PhD; Robyn Bretzing;
Don Cain, PhD; Brian Culp, EdD; Luis Columna,PhD; Valerie Harville; Marilyn Laidlaw, NBCT; Scot Talbot, MA; and Mark Watt.
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.
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E5266
Contents
Touring Fitness for Life vii
UNIT I Building a Foundation
1 Fitness, Health, and Wellness for All 2
Lesson 1.1 Scientific Foundations 3
(cid:127) Self-Assessment: Physical Fitness Challenges 11
Lesson 1.2 Lifelong Fitness, Health, and Wellness 17
(cid:127) Taking Charge: Learning to Self-Assess 24
(cid:127) Self-Management: Skills for Learning to Self-Assess 24
(cid:127) Taking Action: The Warm-Up 26
Chapter Review 27
2 Adopting a Healthy Lifestyle and Self-Management Skills 28
Lesson 2.1 Adopting Healthy Lifestyles 29
(cid:127) Self-Assessment: Practicing Physical Fitness Tests 36
Lesson 2.2 Learning Self-Management Skills 43
(cid:127) Taking Charge: Building Knowledge and Understanding 48
(cid:127) Self-Management: Skills for Building Knowledge and Understanding 48
(cid:127) Taking Action: Fitness Trails 50
Chapter Review 51
3 Goal Setting and Program Planning 52
Lesson 3.1 Goal Setting 53
(cid:127) Self-Assessment: Assessing Muscle Fitness 57
Lesson 3.2 Program Planning 61
(cid:127) Taking Charge: Setting Goals 67
(cid:127) Self-Management: Skills for Setting Goals 67
(cid:127) Taking Action: Exercise Circuits 69
Chapter Review 70
UNIT II Becoming and Staying Physically Active
4 Getting Started in Physical Activity 72
Lesson 4.1 Safe and Smart Physical Activity 73
(cid:127) Self-Assessment: Body Composition and Flexibility 80
Lesson 4.2 Health and Wellness Benefits 82
(cid:127) Taking Charge: Reducing Risk Factors 88
(cid:127) Self-Management: Skills for Reducing Risk Factors 88
(cid:127) Taking Action: Walking for Health 90
Chapter Review 91
5 How Much Is Enough? 92
Lesson 5.1 How Much Physical Activity Is Enough? 93
(cid:127) Self-Assessment: PACER and Trunk Lift 100
Lesson 5.2 How Much Fitness Is Enough? 102
(cid:127) Taking Charge: Learning to Self-Monitor 106
(cid:127) Self-Management: Skills for Learning to Self-Monitor 106
(cid:127) Taking Action: Physical Activity Pyramid Circuit 108
Chapter Review 109
iii
Contents
6 Skill Learning and Injury Prevention 110
Lesson 6.1 Skills and Skill-Related Physical Fitness 111
(cid:127) Self-Assessment: Assessing Skill-Related Physical Fitness 119
Lesson 6.2 Physical Activity and Injury 124
(cid:127) Taking Charge: Improving Performance Skills 131
(cid:127) Self-Management: Skills for Improving Performance 131
(cid:127) Taking Action: Safe Exercise Circuit 133
Chapter Review 134
UNIT III Moderate and Vigorous Physical Activity
7 Moderate Physical Activity 136
Lesson 7.1 Moderate Physical Activity Facts 137
(cid:127) Self-Assessment: Walking Test 143
Lesson 7.2 Preparing a Moderate Physical Activity Plan 144
(cid:127) Taking Charge: Learning to Manage Time 148
(cid:127) Self-Management: Skills for Managing Time 148
(cid:127) Taking Action: Your Moderate Physical Activity Plan 150
Chapter Review 151
8 Cardiorespiratory Endurance 152
Lesson 8.1 Cardiorespiratory Endurance Facts 153
(cid:127) Self-Assessment: Step Test and One-Mile Run Test 161
Lesson 8.2 Building Cardiorespiratory Endurance 163
(cid:127) Taking Charge: Self-Confidence 170
(cid:127) Self-Management: Skills for Building Self-Confidence 170
(cid:127) Taking Action: Target Heart Rate Workouts 172
Chapter Review 173
9 Vigorous Physical Activity 174
Lesson 9.1 Vigorous Aerobics, Sport, and Recreation 175
(cid:127) Self-Assessment: Assessing Jogging Techniques 184
Lesson 9.2 Preparing and Performing a Safe and Vigorous
Physical Activity Program 186
(cid:127) Taking Charge: Activity Participation 193
(cid:127) Self-Management: Skills for Choosing Good Activities 193
(cid:127) Taking Action: Your Vigorous Physical Activity Plan 195
Chapter Review 196
UNIT IV Muscle Fitness and Flexibility
10 Muscle Fitness Basics 200
Lesson 10.1 Muscle Fitness Facts 201
(cid:127) Self-Assessment: Muscle Fitness Testing 210
Lesson 10.2 Building Muscle Fitness 218
(cid:127) Taking Charge: Preventing Relapse 241
(cid:127) Self-Management: Skills for Preventing Relapse 241
(cid:127) Taking Action: Resistance Machine Exercises 242
Chapter Review 243
11 Muscle Fitness Applications 244
Lesson 11.1 Core Fitness, Posture, and Back Care 245
(cid:127) Self-Assessment: Healthy Back Test 258
iv
Contents
Lesson 11.2 Ergogenic Aids and Muscle Fitness Exercise Planning 261
(cid:127) Taking Charge: Finding Social Support 269
(cid:127) Self-Management: Skills for Finding Social Support 269
(cid:127) Taking Action: Your Muscle Fitness Exercise Plan 270
Chapter Review 271
12 Flexibility 272
Lesson 12.1 Flexibility Facts 273
(cid:127) Self-Assessment: Arm, Leg, and Trunk Flexibility 282
Lesson 12.2 Preparing a Flexibility Exercise Plan 286
(cid:127) Taking Charge: Overcoming Barriers 298
(cid:127) Self-Management: Skills for Overcoming Barriers 298
(cid:127) Taking Action: Your Flexibility Exercise Plan 299
Chapter Review 300
UNIT V Healthy Choices
13 Body Composition 302
Lesson 13.1 Body Composition Facts 303
(cid:127) Self-Assessment: Body Measurements 312
Lesson 13.2 Energy Balance 317
(cid:127) Taking Charge: Improving Physical Self-Perception 322
(cid:127) Self-Management: Skills for Self-Perception 322
(cid:127) Taking Action: Elastic Band Workout 324
Chapter Review 325
14 Physical Activity Program Planning 326
Lesson 14.1 Physical Activity and Fitness Assessment 327
(cid:127) Self-Assessment: Your Personal Fitness Test Battery 334
Lesson 14.2 Maintaining Active Lifestyles 336
(cid:127) Taking Charge: Changing Attitudes 340
(cid:127) Self-Management: Skills for Building Positive Attitudes 340
(cid:127) Taking Action: Your Physical Activity Plan 342
Chapter Review 343
15 Making Good Consumer Choices 344
Lesson 15.1 Health and Fitness Quackery 345
(cid:127) Self-Assessment: Assessing Your Posture 352
Lesson 15.2 Evaluating Health Clubs, Equipment, Media, and Internet Materials 353
(cid:127) Taking Charge: Learning to Think Critically 358
(cid:127) Self-Management: Skills for Thinking Critically 358
(cid:127) Taking Action: My Health and Fitness Club 360
Chapter Review 361
UNIT VI Wellness Perspective
16 Choosing Nutritious Food 364
Lesson 16.1 A Healthy Diet 365
(cid:127) Self-Assessment: Energy Balance 373
Lesson 16.2 Making Healthy Food Choices 377
(cid:127) Taking Charge: Saying No 384
(cid:127) Self-Management: Skills for Saying No 384
(cid:127) Taking Action: Burn It Up Workout 386
Chapter Review 387
v
Contents
17 Stress Management 388
Lesson 17.1 Facts About Stress 389
(cid:127) Self-Assessment: Identifying Signs of Stress 394
Lesson 17.2 Managing Stress 395
(cid:127) Taking Charge: Managing Competitive Stress 402
(cid:127) Self-Management: Skills to Manage Competitive Stress 402
(cid:127) Taking Action: Relaxation Exercises 404
Chapter Review 405
18 Making Choices and Planning for Health and Wellness 406
Lesson 18.1 Lifestyle Choices for Fitness, Health, and Wellness 407
(cid:127) Self-Assessment: Healthy Lifestyle Questionnaire 413
Lesson 18.2 Healthy Lifestyle Planning and Career Opportunities 414
(cid:127) Taking Charge: Thinking Success 418
(cid:127) Self-Management: Skills for Thinking Success 418
(cid:127) Taking Action: Your Healthy Lifestyle Plan 419
Chapter Review 420
UNIT VII Moving Through Life
19 Strategies for Active Living 422
Lesson 19.1 Opportunities in Physical Education 423
(cid:127) Self-Assessment: Assessing Game Strategy and Tactics 428
Lesson 19.2 Strategy and Tactics 429
(cid:127) Taking Charge: Developing Tactics 433
(cid:127) Self-Management: Skills for Developing Tactics 433
(cid:127) Taking Action: Cooperative Games 434
Chapter Review 435
20 The Science of Active Living 436
Lesson 20.1 Moving Your Body 437
(cid:127) Self-Assessment: Analyzing Basic Skills 442
Lesson 20.2 Moving Implements and Objects 443
(cid:127) Taking Charge: Positive Self-Talk 450
(cid:127) Self-Management: Skills for Positive Self-Talk 450
(cid:127) Taking Action: Applying Principles 452
Chapter Review 453
21 Lifelong Activity 454
Lesson 21.1 Social Interactions in Physical Activity 455
(cid:127) Self-Assessment: Modifying Rules in Games 461
Lesson 21.2 Active Living Opportunities 462
(cid:127) Taking Charge: Conflict Resolution 468
(cid:127) Self-Management: Skills for Conflict Resolution 468
(cid:127) Taking Action: Team Building 469
Chapter Review 470
Glossary 471
Index 479
vi
Touring Fitness for Life
Do
you want to be healthy and fit? Do you want
to look your best and feel good?
Fitness for Life is based on the proven HELP
philosophy: Health for Everyone for a Lifetime in
a very Personal way.
H = Health
E = Everyone
L = Lifetime
P = Personal
• understand and use self-management skills
The HELP philosophy allows you to take per-
that promote healthy lifestyles for a lifetime;
sonal control of your future fitness, health, and
• be an informed consumer and critical user of
wellness.
fitness, heaEl5t26h6/,C oarbnin/dfig Iw.1/4e7l8l3n076e/JsGs/R i1nformation; and
Fitness for Life helps you become a physically
literate person so that you can • adopt healthy lifestyles now and later in life.
• understand and apply important concepts Fitness for Life is the winner of the Texty Award
and principles of fitness, health, and wellness; ffoorr tteexxttbbooookk eexxcceelllleennccee..
© Monkey Business - Fotolia
© Photodisc
vii
Touring Fitness for Life
Fitness for Life will help you meet your fitness and physical activity goals. Take this guided tour
to learn about all of the features of this textbook. Two lessons are included in each chapter to
help you learn key concepts relating to fitness, health, and wellness.
UNIT OPENER: Provides
a brief overview of the
content in each unit.
Unit iii
HEALTHY PEOPLE Moderate and Vigorous
2020 GOALS: Lists
Physical Activity
national health
goals covered in
each unit.
Healthy People 2020 Goals STUDENT WEB
• Increase the percentage of teens who meet aerobic activity guidelines. RESOURCES: Provides
• Increase overall cardiovascular health.
• Reduce the risk of heart disease and other chronic diseases. the web address for
• Increase education to promote health-enhancing behaviors and reduce health risks.
• Reduce the percentage of teens with high blood pressure and other health risks. finding additional
• Improve teens’ understanding of health promotion and disease prevention. information in each
• Reduce overweight and obesity among teens.
FEATURES: Lists the • RReedduuccee ssppoorrtt aanndd rreeccrreeaattiioonn iinnjjuurriieess.. lesson.
• IImmpprroovvee ccoommmmuunniittyy ffaacciilliittiieess ((ssuucchh aass ppaarrkkss)) aanndd eennvviirroonnmmeenntt ((ssuucchh aass ssiiddeewwaallkkss))..
Self-Assessment,
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2
Taking Charge, • IInnccrreeaassee tthhee ppeerrcceennttaaggee ooff tteeeennss wwhhoo ddoo iinn--sscchhooooll aanndd oouutt--ooff--sscchhooooll aaccttiivviittyy..
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Self-Management,
SSeellff--AAsssseessssmmeenntt FFeeaattuurreess iinn TThhiiss UUnniitt
and Taking Action • Walking Test
• SStteepp TTeesstt aanndd OOnnee--MMiillee RRuunn TTeesstt
features in each unit. • AAsssseessssiinngg JJooggggiinngg TTeecchhnniiqquueess
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SSeell••ff-- MMASASaakkcciinnttlliillaavvss iiggtftfooyyee rrmmPP MMaaeerraattnniinnccttaaii ppFFggaaeeiinnttaaiiggoott uunnTTrriimmeessee iinn TThhiiss UUnniitt Lifestyle and Self-
TTaakk••ii nnggSSSS kkkkAAiiiillllllllccsssstt ffffiioooooorrrrnn BCBC FFuuhheeiioollaaddoottiissnnuuiiggnnrreegg SSss eeGG iillnnffoo-- ooCCTTddoohh nnAAiissffiicc ddUUttiieevvnnnniittiicciitteeeess Management Skills
• YYoouurr MMooddeerraattee PPhhyyssiiccaall AAccttiivviittyy PPllaann
• TTaarrggeett HHeeaarrtt RRaattee WWoorrkkoouuttss In This Chapter
• YYoouurr VViiggoorroouuss PPhhyyssiiccaall AAccttiivviittyy PPllaann LsLePeAesrLsadsfcsoo-toApinctsnii nns2 gg2e.2 .sPH1shemyasleitchnaylt FLiiftensetsysle Tsests ww1w35Swtwuwd.efitnnets sWforelifbe .oRrge/ssotuudernctes
tALkeainrngin gC hSAelrf-gMeanagement Skills
CPrHoAviPdTeEsR a O bPriEeNf EoRve: r- saSeBnkLudiflil ls-Udm finonAdgr en BKrAusntigalodnweidnmleginde gKgnneto awnlded Ugned erstanding
view of the content of tAking ACtion
Fitness Trails
the chapter.
IN THIS CHAPTER: Lists
the main elements of
each chapter.
© Eyewir22e88 FFiittnneessss ffoorr LLiiffee
viii