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Anybody's Guide to Total Fitness

Author(s): Leonard Kravitz

Edition: 11

Copyright: 2016

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Details: Electronic Delivery EBOOK | 180 days |

Anybody’s Guide to Total Fitness, eleventh edition, by Len Kravitz combines the most up-to-date scientific and practical information for establishing an optimal health, fitness and wellness lifestyle. The text offers instruction on how to customize exercise programs for high intensity interval training, indoor cycling, aerobic kickboxing, circuit training, biomotor functional exercise conditioning, boot camp training, barefoot running and aquatic workouts. The book comes with a behavioral modification planner and assessment supplement that promotes positive, self-directed goal attainment.

The eleventh edition of Anybody’s Guide to Total Fitness:

  • Incorporates the American College of Sport’s Medicine newest guidelines for health, weight management and physical activity.
  • Includes new sections on high-intensity interval training (HIIT), muscle soreness, recovery from exercise, the health benefits of exercise, type 2 diabetes, hydrating during and after exercise, a balanced eating plan, and energy balance.
  • Provides the best guidance on posture, sleep, stress, wellness, energy balance, spontaneous physical activity and the physiology of exercise.
  • Explains modern-day research on how muscles grow, and low-fat versus low-carbohydrate diets.
  • Expands on nutrient timing for optimal performance and unravels the stress/cortisol/obesity puzzle.
  • Presents the newest research on weight management success and weight regain prevention.
  • Features over 125 biomechanically correct exercise photographs.
  • Offers credible and insightful answers to 125 frequently asked questions about fitness, health and cardiac protection.
  • Introduces an all-inclusive list of internet sources on fitness,health, wellness, aging, disease, fitness organizations and much more.
  • Comes with a unique motivational student profile guide that helps students develop and assess their health and fitness progress.

Preface 
Acknowledgments 
About the Author
Welcome to a Healthy Way of Life

SECTION 1 Starting Out 
What Exercise Will Do for You 
New Scientific Evidence Shows Exercise Combats Many Health Conditions 
Specific Benefits from Regular Resistance Training 
Stickin’ to It! 
Tips for Exercise Success 
Five Key Components of Fitness 
On Your Mark, Get Set . . . Wait! 
Metabolic Syndrome 
What Is Metabolic Syndrome? 
How Can You Prevent Metabolic Syndrome? 
Blood Pressure 
Tips to Help You Lower Your Blood Pressure 
Type 2 Diabetes 
Aerobic Exercise and Resistance Training Are Best! 
What Is the Hemoglobin A1c (HbA1c ) and eAG? 
How Fit Are You? 
Aerobic Efficiency 
Muscular Strength and Endurance 
Abdominal Strength and Endurance Test 
Upper Torso Muscular Endurance 
Flexibility 
Sit-and-Reach Test 
Body Composition
Skinfold Nomogram
The “S.P.O.R.T.” Principle 
The Formula for Aerobic Fitness 
Heart Rate Monitoring 
Perceived Exertion 
Talk Test 
Finding Your Pulse 
All about Strength, Function, and Core 
How Do Muscles Grow? 
What Training Methods Promote Muscle Growth? 
The Ten Rules of Strength Training 
The Importance of Recovery from Exercise 


SECTION 2 Training Tips and Injury Prevention 
Maximize Your Results, Minimize Your Risks
Twelve Most Common Exercise Mistakes 
Injuries 
In Case of Injury 
Common Aerobic Injuries 
Guide to a Better Back 
Healthy Back Tips 
Five Exercises for a Healthy Back 
Good Posture Promotes Good Health 
What Is Good Posture and What Is Faulty Posture? 
Test Your Posture 
Water: Nature’s Most Important Nutrient 
Water 101: The Basic Facts About Water in the Body 
What Is the Proper Fluid Replacement to Sustain Endurance Exercise?
Prehydrating Before Exercise 
Hydrating During Exercise
Rehydrating After Exercise 
Nutrient Timing: A Cutting Edge Training Tip 
The Energy Phase: What to Do Before Exercise? 
The Anabolic Phase: The 30- to 45-Minute Optimal Window After Exercise 
Understanding Muscle Soreness 
What Is the Repeated Bout Effect in Eccentric Training? 

SECTION 3 Fitness Gear and Where to Train 
In Search of the Perfect Walking, Running, and Fitness Shoe 
How to Choose a Sports and Fitness Facility 
Creating a Home Gym 
Finding the Right Instructor

SECTION 4 Let’s Work Out 
The Physiology of Working Out 
Energy Systems Provide the Fuel for Exercise 
The Cardiorespiratory System Delivers the Oxygen 
The Muscles Are the ‘Engines’ That Do the Work 
Exercise and Energy Balance 
Warm Up First 
First Off: Active Start 
Aerobics: The Main Event 
Aerobic Kickboxing: A Knockout Punch 
Aerobic Kickboxing Safety Guidelines 
Aquatic Exercise Workouts 
Indoor Cycling Workouts 
Are You Ready for Some High Intensity Interval Training Workouts? 
Introduction to High Intensity Interval Training 
How Much Can HIIT Improve Cardiovascular Fitness? 
What Is the Effect of HIIT on Insulin Resistance? 
What Is the Effect of HIIT on Cholesterol Levels? 
What Is the Effect of HIIT on Blood Pressure?
HIIT Program Development 
Body Conditioning Workouts 
Chest, Shoulder, and Arm Developers 
For a Stable Core: The Excellent Eight 
Thighs, Hips, and Buttocks 
Tightening Tips 
Inner Thigh Extras 
Super Sculpturing with Weights 
Super Sculpture Tips 
A Circuit Workout 
NEW Circuit Study Provides New Training Idea!
Biomotor Functional Power Exercises
Biomotor Functional Power Workout 
Stability Ball Training for the ‘Core’ 
Boot Camp Workouts Are Happening! 
Barefoot Running Program: Have You Tried It Yet? 
Developing a Barefoot Running Program
Stretch Right! 
Stretching Tips 
Mind-Body Fitness 
What Is Mind-Body or Mindful Fitness? 
Characteristics of Mind-Body Exercise Programs 
Yoga for Mind, Body, and Spirit 
The Pilates Method of Movement Training

SECTION 5 Contemporary Health Issues 
Wellness 
Self-Concept 
The Balanced Eating Plan 
Key Recommendations of the New Dietary Guidelines for Americans 
Diet Guidelines 
Healthy Eating Tips 
The Chocolate Fallacies 
Weight Management 
What Is the Energy Balance Equation? 
Factors Influencing Obesity 
High-Protein, Low-Carbohydrate Diets: Debating the Diet Wars 
The Stress, Cortisol, and Obesity Story 
Ten Strategies for Weight-Loss Success 
A ‘N.E.A.T.’ New Idea for Weight Control 
Substance Abuse 
Alcohol 
Tobacco 
Other Drugs 
Stress Maintenance 
Stress Release Breathing Intervention 
Technology to Technostress
Avoiding Burnout 
The Eight Energy Bolsters 
Creative Problem-Solving 
Time Management Tips 
Be a Great Communicator 
Save a Life: Be a Stroke Detector 
What Can You Do to Prevent a Stroke? 
Exercise Improves Brain Function!
Ten ‘Fascinating’ Facts about the Brain 
Sleep: A Gift to Your Body and Mind 
Sleeping Hygiene Tips 
Five Vital Facts About Sleep Restriction

SECTION 6 Fitness Facts and Fiction 
Frequently Asked Questions 
General Health
Exercise 
Nutrition 
Weight Management 
Disease and Chronic Health Issues 
Thirteen Exercise Myths 
Fitness Trivia Quiz 
Health Trivia Quiz 
Answers to Fitness Trivia Quiz 
Answers to Health Trivia Quiz 
Online Health, Fitness, and Wellness Resources

GLOSSARY

THE MUSCLE SYSTEM 
Muscle and Exercise Chart 
Examples of Opposing Muscle Groups
ACSM Publishes Updated Position Stand on the Quantity and Quality of Exercise
Cardiorespiratory Fitness Recommendations
Neuromotor Exercise Recommendations 
Resistance Exercise Recommendations 
Flexibility Exercise Recommendations
New ACSM Position Stand: Physical Activity, Weight Loss, and Weight Regain 
How Much Physical Activity Is Needed for Clinically Significant Weight Loss? 
What About Weight Regain After Weight Loss? 
Do You Know Your Important Risk Factor ‘Numbers’? 
Cholesterol, Triglycerides, and C-Reactive Protein 
Body Mass Index 
Other Laboratory Tests 
Be Proactive with Your ‘Numbers’ 
Caloric Expenditure Chart 
Estimating Your Caloric Needs

INDEX

Leonard Kravitz

Len Kravitz, Ph.D., is the program coordinator of Exercise Science and researcher at the University of New Mexico where he won the “Outstanding Teacher of the Year” award (2004). Len was honored with the 1999 Canadian Fitness Professional “International Presenter of the Year,” the 2006 Canadian Fitness Professional “Specialty Presenter of the Year” award, the American Council on Exercise 2006 “Fitness Educator of the Year,” and the 2010 Global Award for his contributions to the Aquatic Exercise Association. Len has authored more than 250 peer-review articles on health and fitness for several national publications and has been featured on CNN News, Dateline and CBS This Morning.

Dr. Kravitz is a versatile movement specialist with a broad range of skills, which include competitive gymnastics at the national and international levels and professional theater/mime performances on stage and video. He is the creator of Anybody’s Workout, Anybody’s 3-in-1 Workout, Anybody’s Step Workout, and the SuperAbs exercise videos, which have been featured in national magazines and TV shows. Len is the co-author of Essentials of Eccentric Exercise. Dr. Kravitz’s innovative technique and teaching style have made him a sought-after lecturer for fitness professionals around the United States, Canada, Australia, Europe, Taiwan, Thailand and Japan. Len Kravitz is a 2016 inductee into the National Fitness Hall of Fame.

Related ISBN's: 9781465297228, 9781465292018

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ISBN 9781465297228

Details Electronic Delivery EBOOK 180 days