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Lifetime Physical Fitness: Assessments, Concepts, Prescriptions

Author(s): N Carolina Central Physical Education

Edition: 8

Copyright: 2019

Details: KHPContent | 180 days |

This reader-friendly course balances theoretical concepts and labs.  It is a practical approach that helps the student build a solid foundation for:

  • assessing fitness performance
  • providing effective instruction in fitness
  • and providing practical training in each area of physical fitness
    • cardiorespiratory endurance
    • body composition
    • fitness for individuals with disabilities
    • flexibility
    • nutrition
    • strength and muscular endurance

The course features chapter quizzes and labs that allow you to apply what you have learned. Additionally, videos, activities, and other interactive resources demonstrate procedural aspects of working out.

As you read the chapters and complete the labs, you will be assisted in improving and maintaining optimal fitness and wellness. Through assessment techniques, you will be able to determine which health-related fitness component needs the most attention and which needs the least.

Highlights of the Seventh Edition

1. Becoming Physically Active:

An Introduction

Kristina Robinson, M.S.

Objectives

Patterns and Trends in Physical Activity

A New View of Physical Activity

Why Is Physical Activity Important?

Healthy People 2020

Primary Goals of HP 2020

Healthy Lifestyles

Tips to Maintain a Healthy Lifestyle

Health and Wellness

What Is Physical Fitness?

Health-Related Components of Fitness

Cardiorespiratory Endurance

Muscular Endurance

Muscular Strength

Flexibility

Body Composition

Skill Related Components

Agility

Balance

Coordination

Power

Reaction Time

Speed

Association between Health and Skill-Related

Components

Metabolic Fitness

Importance of Fitness for College Students

Pedu 1541 Fitness Testing

Questions

References

Websites

Lab Activity 1.0

Lab Activity 1.1

2. Getting Ready for Exercise

Carla E. Stoddard, MS, ATC, LAT

Objectives

Factors to Consider

What Type of Clothing or Equipment

Do I Wear?

Socks

Shoe Selection

What about Barefoot Running?

Basic Elements of an Exercise

Session

Warm-Up

Flexibility

Workout Bout

Cool-Down

Environmental Considerations

Heat-Related Illnesses

Exertional Heat Cramps

Exertional Heat Exhaustion

Exertional Heatstroke

Hypothermia

ACSM Cold Weather Guidelines

Cold Injuries

Soreness/Injury

Common Injuries

Fitness Facility Etiquette

and Guidelines

Questions

References

Websites

Lab Activity 2.0

Lab Activity 2.1

3. Moderate and Vigorous Physical Activity:

For a Healthy Lifestyle

Amy D. Linder

Objectives

Developing a Healthy and Active Lifestyle

What Is Moderate-Intensity and Vigorous-

Intensity Physical Activity?

Aerobic Physical Activity and Phases

Types of Moderate Physical Activities

Walking to a Better You

Aerobic Dance

YOGA

Activity Class versus Fitness Level -

Understanding the Difference

Fitness Level

The Use of a Pedometer

Beginning to Use a Pedometer

Risk Factors for Cardiovascular Diseases

Effect of Cardiorespiratory Fitness

on Risk Factors

Vigorous Physical Activity

Fitness Swimming

Sample Beginning Swimming 50

Water Aerobics

Sample Water Aerobic Workout

Aerobic Activities

Frequency, Intensity, Time,

and Type (FITT)

Activity Level (METS)

References

Websites

Lab Activity 3.0

4. Principles of Training

Dr. Hsin-yi Liu

Objectives

Principles of Training

Overload

Progression

Specificity

Recuperation

Reversibility

Individuality

Using “FITT” to Adhere to the Principles

of Training

Type of Activity

Time Duration of Activity

Using Technology to Aid in Training

Physical Activity Pyramid

Questions

References

Websites

Lab Activity 4.0

Lab Activity 4.1

Lab Activity 4.2

5. Muscle Strength and Endurance

Lewis Bowling

Objectives

Muscle Strength

Muscle Endurance

Muscle Physiology

Types of Muscle Actions

Types of Resistance Training

Principles of Weight Training

Principles

Program Design

Resistance Training for Women

Safety

Testing and Evaluation

Weight Training for Life

Weight Training Exercises

Nine Checkpoints for Designing a

Resistance Training Program

Questions

References

Websites

Lab Activity 5.0

6. Flexibility

T. J. Tipper

Objectives

Factors Limiting Flexibility

Muscle –Tendons – Bony Structures

Age and Gender

Genetic Factors

Physical Activity

Body Composition

Types of Stretching

Static Stretching

Dynamic and Ballistic Stretching

Proprioreceptive Neuromuscular

Facilitation (PNF) Stretching

Benefits of a Stretching Program

Designing Your Flexibility Program

Principle of Overload and Progression

Principle of Reversibility

Principle of Individuality

Principle of Specificity

Assessment of Flexibility

Safety Guidelines

Safer Alternatives to Questionable

Flexibility Exercise

Stretching Exercises

Questions

References

Websites

7. Body Composition

T. J. Tipper

Objectives

Body Composition

Assessing Body Composition

Maintaining, Gaining, and Losing Weight

Energy Needs

Energy Balance

Basal Metabolic Rate (BMR)

Exercise/Physical Activity

Health Risks of Low Body Weight

Bulimia

Anorexia Nervosa

Female Triad

Underweight

Aim for a Healthy Weight – Key

Recommendations – Department

of Health and Human Services Report

Balancing Calories to Manage Weight -

Recommendations

Questions

References

Websites

Lab Activity 7.0

8. Healthy Eating

Tiya Hines, M.S.

Objectives

MyPlate

Key Principles

What Makes a Healthy Plate?

Key Components of Dietary Guidelines

Essential Nutrients

Carbohydrates

Simple vs. Complex Carbohydrates

Starch

Dietary Fiber

Fats

Minerals

Vitamins

Functions of Vitamins

Protein

Protein Intake Recommendation

Water – The Forgotten Nutrient

Additional Tips Concerning Water Intake

Food Labels

Sound Eating Practices

Guidelines for Losing Body Fat

Fad Diets

Questions

References

Websites

9. Informed Consumer

Thornton C. Draper, Ed.D.

Objectives

Myths & Quackery

Physical Fitness Interest

Types of Fitness Programs

Evaluating a Fitness center

Choosing and Buying Fitness

Equipment

What to do Before You Buy Exercise

Equipment

Evaluate the Advertising Claims

Myths and Misconceptions

Equipment Choices

Nutrition Misinformation

Quick Facts

Types of Nutrition Misinformation

Fad Diets

Health Fraud

Misdirected Health Claims

How Can You Protect Yourself?

Nutrition Quakery

Questions

References

Websites

Lab Activity 9.0

10. Physical Activity for Individuals

with Disabilities

Andrea Woodson-Smith

Objectives

General Exercise Guidelines

Benefits of Regular Physical Activity

and Exercise

Medical Clearance

Safety Considerations During Exercise

Types of Exercise and Activities

CrossFit and Adapted CrossFit

Insanity and Wheelchair Insanity

P90X

Chair Zumba & Hip Hop Dance

Health Related Fitness Components

for Individuals with Disabilities

Cardiorespiratory Endurance

Types of Cardiorespiratory Exercises

Muscular Strength and Muscular

Endurance

Resistance Training Exercises

Resistance Exercises

Flexibility

Passive Range of Motion (PROM)

Active-Assisted Range of

Motion (AAROM)

Active Range of Motion (AROM)

Flexibility Exercises

Dynamic Stretching

Static Stretching

Questions

References

Websites

Index

N Carolina Central Physical Education

Related ISBN's: 9781524983550

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Details KHPContent 180 days