Fitness for life : an individualized approach

목차 (Table of Contents)

• CONTENTS
• Preface = ⅶ
• 1 INTRODUCTION TO FITNESS FOR LIFE
• What Is Physical Fitness? = 4
• What Do You Know about Exercise? = 5
• Effects of a Healthy Life-Style = 7
• Is Exercise Safe? = 10
• Principles of Training = 10
• A Personalized Fitness Program = 11
• Objectives for Fitness = 11
• Self-Checks = 12
• 2 FITNESS APPRAISAL
• Basic Medical Prerequisites = 15
• Cardiovascular Endurance = 15
• Administering and Interpreting Cardiovascular Endurance Tests = 16
• Cardiovascular Endurance Test Work Sheet = 18
• Methods of Determining Recom-mended Body Weight = 19
• Determining Recommended Body Weight = 20
• Body Weight Work Sheet = 30
• Measuring Strength = 31
• Strength Appraisal Work Sheet = 33
• Measuring Flexibility = 34
• Measuring Stress and Tension = 35
• Flexibility Appraisal Work Sheet = 36
• 3 WRITING A CARDIOVASCULAR ENDURANCE PROGRAM
• Effects of Training = 42
• Coronary Heart Disease = 42
• Risk Factors for Coronary Heart Disease = 43
• Coronary Heart Disease Risk Appraisal-RISK = 45
• Cardiovascular Endurance Activities = 46
• Intensity, Duration, Frequency, and Mode of Activity = 46
• Recommended Exercise Heart Rate = 47
• Caloric Expenditure = 48
• Exercise Program = 49
• Writing a Cardiovascular Endurance Program = 50
• Cardiovascular Endurance Program Work Sheet = 52
• 4 APPLYING A CARDIOVASCULAR ENDURANCE PROGRAM
• Tips to Make Exercise More Beneficial = 55
• Commonly Asked Questions = 56
• Applying a Cardiovascular Endur-ance Program = 61
• Cardiovascular Endurance Program Contract = 62
• Cardiovascular Endurance Progress Log = 63
• 5 WRITING A WEIGHT-CONTROL PROGRAM
• Calories = 67
• Nutrients = 68
• Other Uses of Nutritional Labels = 69
• Evaluating Your Daily Diet = 70
• Dietary Evaluation Work Sheet = 71
• Nutrition and Health = 72
• Nutritional Values of Common Foods = 73
• Obesity = 78
• Obesity and Disease = 78
• Anorexia Nervosa = 79
• Facts versus fallacies Concerning Weight Control = 81
• Set Point Theory of Weight Control = 81
• Exercise and Weight Control = 82
• Balancing a Diet = 84
• Planning Ahead for Daily Menus = 84
• Food Exchange Program = 84
• Food Exchange Guide for Various Daily Calorie Intakes = 85
• Gaining Body Weight = 86
• Writing a Weight-Control Program = 87
• Weight-Control Work Sheet = 90
• Vegetable Exchange List = 91
• Breads and Starches Exchange List = 91
• Meat Exchange List = 92
• Milk Exchange List = 94
• Fruit Exchange List = 94
• Fat Exchange List = 95
• Free List = 96
• Foods for Occasional Use = 96
• Commercially Prepared Foods = 97
• Fast-Food Exchanges = 109
• 6 APPLYING A WEIGHT-CONTROL PROGRAM
• Commonly Asked Questions = 113
• Putting a Weight-Control Program to Use = 116
• Weight-Control Program Contract = 117
• Weight-Control Program Progress Log = 118
• Daily Caloric Pood Plan Guides = 120
• Guidelines for Following a Diet = 121
• 7 WRITING A STRENGTH PROGRAM
• Osteoporosis = 126
• Muscle Mass and Body Fat = 126
• Common Terms for Strength Programs = 127
• Overload Principle = 127
• Strength Programs = 128
• Systems of Training = 128
• Machines versus Free Weights = 129
• Writing a Strength Program = 130
• Strength Program Work Sheet = 132
• Weight-Training Exercises = 135
• Timed Calisthenics Exercises = 149
• 8 APPLYING A STRENGTH PROGRAM
• Safety Tips = 158
• Commonly Asked Questions = 158
• Applying a Strength Program = 160
• Strength Program Contract = 161
• Strength Program Progress Log = 162
• 9 WRITING A FLEXIBILITY PROGRAM
• Factors Affecting Flexibility = 166
• Types of Stretching = 166
• Guidelines for Stretching = 167
• Writing a Flexibility Program = 167
• Flexibility Program Work Sheet = 168
• Flexibility Exercises = 170
• 10 APPLYING A FLEXIBILITY PROGRAM
• Commonly Asked Questions = 185
• Your Back and How to Care For It = 186
• Applying a Flexibility Program = 187
• Flexibility Program Contract = 188
• Flexibility Program Progress Log = 189
• 11 WRITING AND APPLYING A RELAXATION PROGRAM
• Stress = 193
• Relaxation Techniques = 194
• Meditation and Relaxation = 197
• 12 WHERE DO WE GO FROM HERE?
• Appendix A. American College of sports Medicine Position Statements = 203
• Appendix B. Calorie Expenditure per Minute for Selected Exercises = 222
• Appendix C. Program, Work Sheets = 228
• Appendix D. Food Guide Pyramid = 250
• Glossary = 252
• Bibliography = 256
• Index = 258