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Tables of Contents for Fitness
Chapter/Section Title
Page #
Page Count
Benefits of Fitness
1
12
What Is Health Fitness?
2
2
Cardiorespiratory Endurance
3
1
Strength (Muscular)
3
1
Muscular Endurance
3
1
Flexibility
4
1
Body Composition
4
1
What Will a Health Fitness Program Do for You?
4
5
Hypokinetic Disease
4
1
Aging Process
5
1
Immediate Benefits
6
3
Lifestyle Knowledge and Behavior
9
4
Lifestyle Disease
13
26
Cardiovascular Disease
14
8
Coronary Heart Disease
15
1
Angina Pectoris
15
1
stroke
15
1
Atheriosclerosis
16
6
Cancer
22
3
Guidelines for Cancer Prevention
23
2
The Role of Exercise in the Prevention of Cancer
25
1
Osteoporosis
25
2
Cirrhosis of the Liver
27
4
RISKO: A Heart Hazard Appraisal
31
8
Health Fitness Assessment
39
36
Medical Clearance
40
1
Cardiorespiratory Endurance
40
8
General Guidelines
42
1
General Guidelines
42
1
Mile Run Test
42
1
Minute Swimming Test
42
1
Minute Cycling Test
42
1
Minute Step Test, 18-Inch Bench
43
1
Minute Step Test, 12-Inch Bench
44
3
Mile Walking Test
47
1
Strength and Muscular Endurance
48
8
Bent-Knee Sit-Ups
53
1
Abdominal Curls
54
1
Push-Ups for Males
55
1
Modified Push-Ups for Females
56
1
Flexibility
56
4
Modified Sit-and-Reach
57
1
Trunk Extension
58
1
Shoulder Reach
59
1
Body COmposition
60
11
Underwater Weighing
60
1
Skinfold Tests
60
5
Body Mass Index (BMI)
65
6
Health Fitness Assessment
71
4
Flexibility and Low-Back Care
75
26
Poor and Good FLexibility
76
1
Low-Back Pain
76
2
Development of Flexibility
78
1
Static Stretching
78
1
Ballistic Stretching
78
1
Measurement of Flexibility
78
3
Stretching Guidelines
81
1
Exercises to Develop Flexibility
81
10
Exercises to Prevent and Treat Low-Back Pain
91
2
Exercises to Avoid
93
4
Flexibility Evaluation
97
2
Flexibility and Low-Back Exercises
99
2
Development of Cardiorespiratory Endurance
101
36
Principles of Training
103
2
Overload
104
1
Specificity
104
1
Progression
104
1
Disuse
104
1
Planning Your Program
105
5
Obtain Medical Clearance
105
1
Assess Your Cardiorespiratory Endurance
105
1
Select an Appropriate Aerobic Activity
105
1
Determine Frequency of Participation
106
1
Determine Duration of Participation
106
1
Determine Intensity of Participation
106
4
The Three Segments of an Exercise Session
110
1
Warm-Up
110
1
Exercise
110
1
Cool-Down
110
1
Other Exercise Guidelines
110
2
Choosing Your Aerobic Activities
112
12
Aerobic Dance
112
2
Step Aerobics
114
2
Bicycling
116
1
In-Line Skating (Rollerblading)
117
1
Jogging and Running
118
2
Rope Skipping
120
1
Swimming
121
1
Walking
122
1
Water Walking/Jogging
123
1
Anaerobic Activities
124
1
Exercise Attire
124
2
Aerobic Dance Shoes
125
1
Aerobic Dance Clothing
125
1
Running Shoes
125
1
Running Clothing
126
1
Home Exercise Equipment
126
9
Cross-Country Ski Simulators
127
1
Rowing Machines
128
1
Stair Climbers
129
1
Stationary Bicycles
130
1
Treadmills
131
4
Aerobic Exercise Program
135
2
Development of Strength and Muscular Endurance
137
40
Benefits of Strength and Muscular Endurance
138
1
Weight Resistance Programs
139
3
Isotonic Exercise
139
2
Isometric Exercise
141
1
Isokinetic Exercise
142
1
Which Program Should You Use?
142
1
Principles of Weight Resistance Programs
142
1
Anabolic Steroids
143
1
Circuit Training
143
1
Women and Weight Resistance Exercise
144
1
Muscle Soreness
144
1
Responses to Weight Resistance Training
145
1
Development of Strength and Muscular Endurance Without Weight Resistance Equipment
145
1
Posterior Upper Arms, Shoulders, Chest, and Upper Back
146
2
Anterior Upper Arms, Shoulders, Chest, and Upper Back
148
3
Abdomen
151
4
Lateral Trunk
155
1
Lower Back
155
1
Lateral and Inner Thigh
156
1
Upper Legs
157
3
Lower Legs
160
1
Use of Weight Resistance Equipment
161
2
Lifting Guidelines
162
1
Weight Resistance Exercises
163
12
Circuit Training for Strength
175
2
Exercise Injuries and Disorders
177
10
Impact Activity Injuries
178
3
Runner's Knee (Chondromalacia Patella)
178
1
Achilles Tendinitis
178
1
Shinsplints
179
1
Stress Fractures
179
1
Colored Urine (Pigmenturia)
180
1
Blisters and Stone Bruises
180
1
Bicycling Injuries
181
1
Ulnar Nerve Damage
181
1
Dehydration and Heat Illness
181
1
Women and Training
182
5
Iron Depletion
183
1
Menstrual Cycle and Exercise
183
1
Pregnancy and Exercise
183
4
Nutrition
187
32
Dietary Guidelines
188
1
Fats
189
5
Role of Fats
191
1
Fat Intake
192
1
Fish Oils
193
1
Carbohydrates
194
1
Carbohydrate Intake
194
1
Proteins
195
1
Protein Intake
195
1
Minerals
195
1
Vitamins
195
5
Should You Take a Vitamin/Mineral Supplement?
197
3
Water
200
1
Fiber
200
2
Breakfast and Cereals
202
1
Cholesterol and Triglycerides
202
1
Sodium and Salt
203
1
Sugar
204
1
Alcohol
204
1
Fast Foods
204
1
Plan Your Diet
205
4
Day Record of Food Intake
209
10
Weight Management
219
26
Reasons for Overweight and Obesity
220
1
Effects of Excess Weight
221
1
Fat Distribution
221
1
Desirable Body Weight
222
3
Body Type and Total Weight
222
1
Height-Weight Tables
222
3
Percentage of Body Fat
225
1
Calorie Needs
225
3
Setpoint Theory
228
1
Diet and WEight Reduction
228
2
Exercise and Weight Reduction
230
1
Diet and Exercise
231
2
Weight Reduction Guidelines
233
1
Anorexia Nervosa and Bulimia
234
2
Lifetime Commitment to Weight Management
236
3
Methods of Estimating Body Frame and Desirable Weight
239
6
Stress and Depression
245
18
Body Changes
246
1
The Tense Individual
247
1
Stress-Related Diseases and Disorders
248
1
Relaxation Techniques
248
3
Benson Technique
248
1
Sitting, Bending and Breathing
249
1
Arm Rolls for Upper Back
249
1
Relaxation in the Supine Position
249
2
Stress and Physical Exercise
251
1
Depression
252
2
Depression and Physical Exercise
253
1
What Type and How Much Exercise?
254
1
Exercise and Mood Changes
254
1
Negative Addiction
255
4
The Tense Individual
259
2
Relaxation Techniques
261
2
Circulatory, Respiratory, and Muscular Systems
263
20
Circulatory System
263
7
Basic Structure
263
2
Cardiac Vessels
265
1
Cardiac Innervation
266
1
Cardiac Cycle: Pumping Action
266
1
Vascular System
267
1
Cardiovascular Responses to Exercise
268
1
Acute Effects of Exercise
269
1
Respiratory System
270
6
Basic Components
271
1
Mechanics of Breathing
272
1
Lung Volumes
272
1
Oxygen and Carbon Dioxide Transport
272
1
Oxygen Requirement
273
1
Energy Pathways and Recovery
273
1
Respiratory Phenomena
274
2
Respiratory Response to Training
276
1
Muscular System
276
7
Gross Structure of Skeletal Muscle
277
1
Microscopic Structure of Skeletal Muscle
278
1
The Contractile Process
279
1
The Motor Unit
279
1
The All-or-None Law
279
1
Muscle Fatigue
280
1
Gradation of Muscle Contraction
280
3
Appendix A. Caloric and Nutritional Value of Foods
283
35
Appendix B. Saturated Fat, Total Fat, and Cholesterol Values of Selected Foods
318
4
Appendix C. Caloric and Nutritional Values of Selected Fast Foods
322
7
Index
329