Lifetime Physical Fitness: Assessments, Concepts, Prescriptions
Edition: 8
Copyright: 2019
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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
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