Fitness for You: Fitness Strategies for Lifelong Health & Wellness

Introduction

Chapter 1 Motivation to Start Your Personal Fitness Foundation
Taking That First Step
Don’t Be a Quitter
Having a Plan
Keeping Records
Making Time to Work Out
Enthusiasm
Inspiration from Others
Two True Life Perseverance Stories

Chapter 2 Total Health and Fitness Lifestyle Benefits
What Is Total Health and Fitness?
Health-Related Fitness
Athletic Performance-Related Fitness (Motor or Skill Fitness)
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Total Health and Fitness – How It Affects You
Forever Young
Reputed Benefits of Regular Exercise and Sustain Body Movement

Chapter 3 Lifestyle – How It Affects Your Health
Diseases Associated with Lifestyle
Cardiovascular Disease
Six Major Risk Factors That Can Be Changed
Contributing Risk Factors That Cannot Be Changed – Heredity, Gender, and Aging
Reducing Your Risk of Cancer
Osteoporosis
The Pharmaceutical Industry

Chapter 4 Your Personal Fitness (Wellness) Assessment
General Guidelines and Protocol
Assessing Your Cardiorespiratory Endurance
Test Protocol
Muscular Strength (Absolute Strength)
Muscular Endurance (Dynamic Strength)
Muscular Endurance Assessment
Flexibility
Assessment of Body Composition

Chapter 5 Cardiorespiratory Fitness
Why Cardiorespiratory Fitness Is Important
Basic Physiology of the Cardiorespiratory System
Physiological Changes
Frequency
Intensity
Heart Rate Zones 1-5
The Breakdown of Specific Energy Systems the Body Uses When Training at Various Intensities
Structure of the Workout
Benefits of Aerobic Activity
Walking for Cardiorespiratory Fitness
Walking Cardiorespiratory Program
Assessment
Beginning the Program
Clothing
Foot Care
Walking Summary

Chapter 6 Strength Training: Principles and Guidelines
Basic Physiology and Principles of Strength Training
The Four R’s of Strength Training
Five Genetic Factors That Determine Muscular Strength
Let’s Talk about METS
Safety Precautions and Strength Training Tips for Beginners
Developing Your Strength Training Program
Program Variables
Weight, Reps, and Sets
Types of Training Systems
Taking Measurements
Weight Training Exercise Descriptions
Other Forms of Training
Adaptive Resistance Training for the Physically Impaired

Chapter 7 Flexibility, Rehabilitation, and Back Care
When to Stretch
Stretching Warm-up Examples
Rehabilitation Guidelines for Injuries
How to Maintain a Healthy Back
Other Prominent Injury-Prone Areas

Chapter 8 Nutrition for Fitness and Life
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
The FDA Traditional Food Groupings (My Plate)
The Ever-Changing Food Recommendations Debate
Reducing Your Trans Fat Intake Can Lead to a Healthier Heart
Another Balanced Food Guide
Phytochemicals “The Real Food Miracle Pill”
Botanicals (Phytomedicinal Herbs)—Is It Really a Safe Alternative?
Supplements for Strength Training
Junk Food, Fast-Food, and Snacks
Sugar—How It Affects You
Balancing Your Diet
Food Label at a Glance
Consequences of Poor Eating Habits
Choose an Anti-Cancer Diet
Some of My Thoughts about Fad Diets
The Concept of Glycemic Index
Weight Gain/Weight Loss
Energy Balance
Some Good Nutrition Advice for Athletes
Summary
OFFICIAL GOVERNMENT INFORMATION
Symbols for Units of Measure
Official Government Nutrient Charts
Nutritional Content of Common Foods
Nutrition Scoreboard Sampling
Assessing Calorie Expenditure for Selected Physical Activities

Chapter 9 Managing Stress and Unhealthy Behaviors
Stress Management
Assessing Your Stress
Common Sources of Stress
Major Life Changes and Stress
How to Reduce Stress – Practical Guidelines and Suggestions
Strategies for Better Sleep

Chapter 10 Ergogenic Aids, Drugs, and Alcohol – physical Implications
Alcohol and You
Chemical Effects of Drugs
A Word about Steroids
Are There Safer Ergogenic Aid Alternatives in Approved Supplement Form?
Performance Aids

Chapter 11 Continual Discussion Topics – What Current Research Suggests
E-Cigarettes
Physiotherapy (Physical Therapy) vs. Chiropractic Treatments
Surgical Weight Loss
Pickle Juice Claims
Fuel Usage
Body Dysmorphia
Caffeine and Health
Secondhand Smoke: How Dangerous Is It?
Microwave Food
Cruciferous Vegetables
Body Changes: The Brain and Nervous System
Protein Supplements
Hydration
Net Carbs
Energized Workouts

Glossary