Fit to Be Well: Essential Concepts, Fourth Editionprovides simple, easy-to-implement approaches to achieving overall health and fitness, which can be efficiently integrated into a student’s lifestyle and schedule. Its content is organized in a succinct, user-friendly manner that will help students become more aware of each aspect of a physically fit lifestyle. Employing a wealth of special features and online learning tools, the text encourages students to improve their eating habits by incorporating healthier foods into their diet, increase their level of physical activity, keep their body composition and weight at a healthy level, increase their self-esteem, and reduce stress. An integrated lab manual, found at the end of the text, helps students build and implement a fitness program that will work with their individual needs and schedules.
Table of contents :
Chapter 1: Introduction• How Long Can We Expect to Live? • Compression of Morbidity • What Are the Leading Causes of Death? • What Are the Actual Causes of Death? • Definitions • Who Are the Physically Active? • National Health and Wellness Goals • Healthy People 2020 • Dietary Guidelines for Americans • Physical Activity Guidelines for Americans • American College of Sports Medicine • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 2: Health Benefits of Physical Activity and Exercise • Examining the Relationship Between Physical Activity and Health • The Health Benefits of Physical Activity • Reduced Risk of Premature Death • Cardiorespiratory Health • Metabolic Health • Weight and Energy Balance • Musculoskeletal Health • Functional Ability and Fall Prevention • Lower Cancer Risk • Mental Health • Lower Risk of Adverse Events • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond
Chapter 3: Changing to a Healthy Lifestyle • Weighing Pros and Cons • Temptation • Stage 1: Precontemplation • Difficulty Living a Healthy Lifestyle • Stage 2: Contemplation • What Helps Change a Lifestyle? • Locus of Control • Stage 3: Preparation • Self-Monitoring • Analysis • Goal Setting • The Plan • The Contract • Stage 4: Action • Social Impact • Stress • Postponement • Justification • Denying Responsibility • Stage 5: Maintenance • Issues to Face in Maintenance • Conclusion • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 4: Preparing for Physical Activity and Exercise • Before Starting an Exercise Program • How Much Physical Activity Do I Need? • FITT Formula • Adding Exercise and Physical Activity to Your Life • Overcoming the Excuses for Not Exercising or Being Physically Active • Environmental Considerations • Exercising in the Heat • Exercising in the Cold • Clothing for Cold-Weather Physical Activity • Exercising in Polluted Air • Exercising at High Altitudes • Muscle Soreness • Using Technology to Track Your Fitness • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 5: Cardiorespiratory Endurance • The Doorway to Cardiorespiratory Activity • Basic Physiology • Cardiovascular Processes • Benefits of Cardiorespiratory Endurance Exercise • Short-Term Benefits • Long-Term Benefits • Assessing Cardiorespiratory Fitness/Endurance • Maximal Oxygen Uptake • Physician Assessments • Designing a Cardiorespiratory Endurance Exercise Program • Warm-up • Cool-down • FITT Guidelines • F = Frequency • I = Intensity • T=Time • T = Type of Aerobic Exercises • Walking Technique • Cross-Training • Interval Training • Stair Workouts • Recent Fitness Trends • Progression • Rules for Progression • Overtraining • Conclusion • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 6: Flexibility • What Determines Flexibility? • Factors That Influence Flexibility • What Are the Benefits of Flexibility? • Assessing Flexibility • Creating a Flexibility Program • Using the FITT Formula • F = Frequency • I = Intensity • T = Time • T = Types of Stretching • Informal Stretching • Flexibility and Back Pain • Preventing Low Back Pain • Exercises for the Lower Back • Body Posture • Why Have Good Posture? • Signs of Poor Posture • Ways to Improve Your Posture • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 7: Muscular Strength and Endurance • Muscular Endurance • Muscular Strength • Fundamentals of Weight Training • Developing Different Types of Muscle Fiber • How Does Weight Training Change Body Composition and Metabolism? • Benefits of Muscular Strength and Endurance • Assessing Your Muscular Strength and Endurance • Gender Differences for Weight Training • Designing a Muscular Fitness Program Using the FITT Formula • F = Frequency • I = Intensity • T = Time • T = Types of Resistance Exercises • Where Should You Exercise? • At a Health Club/Gym: Advantages • At Home: Advantages • Fundamentals of Weight Training • Core Exercises • Cautions About Supplements and Drugs • Drugs with Undesirable Side Effects • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 8: Nutrition • What Is a Healthy Diet? • Proteins • Complete and Incomplete Proteins • How Much Protein Do You Need? • Protein and Health • Fats and Cholesterol • Benefits of Fat Intake • Lipoproteins • Unsaturated Fats • Saturated Fats • Trans Fats • Cholesterol in Food • Fats and Health • Carbohydrates • Sugar Management for Insulin and Diabetes • Carbohydrates and the Glycemic Index and Glycemic Load • Fiber • Fiber and Health • Vegetables and Fruits and Health • Vitamins • Types of Vitamins • Vitamin Excesses and Deficiencies • Daily Multivitamin Supplement • Minerals • Water • Free Radicals and Antioxidants • Put Your Diet into Action • Comparison to Dietary Reference Intakes • Comparison to the Dietary Guidelines for Americans • Comparison to MyPlate • Comparison to the DASH Eating Plan • Fast Food • Fast-Food Recommendations • Vegetarian Diets • Challenges for Special Populations • Smart Food Choices • Reading Labels • Irradiated Foods • Genetically Modified Foods • Organic Foods • Assessing and Changing Your Diet • Stay on the Healthy Path • Benefits of Food • Physical Performance • Nutritional Quackery • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings • Time Out 1: Energy Production • Time Out 2: Fad Diets • Time Out 3: Ethnic Diets
Chapter 9: Body Composition and Body Weight • What Is Body Composition? • Essential Body Fat • Storage Fat • What Causes Weight Gain? • Theories of Weight Gain • Fat Cell Theory • Set Point Theory • Glandular Disorder Theory • Genetics • Diseases and Drugs • Calorie Consumption • Calories Expended • Socioeconomic, Age, and Gender Factors • Psychological Factors • Determining Recommended Body Composition • Assessing Body Composition Using Weight • Height-Weight Tables • Body Mass Index • What Does BMI Mean? • A Body Shape Index (ABSI) • Assessing Body Fatness • Skinfold Measurements • Bioelectrical Impedance • Hydrostatic (Underwater) Weighing • Densitometry (Air Displacement) • Body Fat Distribution • Waist-to-Hip Ratio • Waist Circumference • Waist-to-Height Ratio (WHtR) • Importance of Regular Assessment of Body Composition • Health Risks of Overweight and Obesity • Obesity • Health Risks of Too Much Body Fat • Weight Management • Where to Begin? • Exercise • Eat Fewer Calories • Cut Back on Simple Sugars (Carbohydrates) • Eat Lean Protein • Eat Fruits and Vegetables • Eat High-Fiber Grains and Legumes • Include Small Amounts of Healthful Fats • Eat Slowly-Enjoy Your Food • Other Strategies • Weight-Loss Options to Avoid • Medical Help • Prescription Drugs • Surgery • Health Risks of Being Underweight • Underweight • Causes of Underweight • How to Gain Weight • Eating Disorders • Anorexia Nervosa • Bulimia • Binge-Eating Disorder • Treating Eating Disorders • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 10: Stress Management • What Is Stress? • Stress and College • Sources of Stress in Daily College Life • How Does Your Body Respond to Stress? • How Does Your Nervous System React to Stress? • How Does Your Endocrine System React to Stress? • Personality Types and Stress • Unhealthy Responses to Stress • Behavioral Responses • Mental Responses • Emotional Responses • Stress and Disease • General Adaptation Syndrome • Psychoneuroimmunology • Sources of Stress • Key Strategies for Coping with Stress • Effectively • Time Management • Healthy Diet • Exercise • Sleep • Social Support • Healthy Thought Patterns • Anger Management • Defense Mechanisms • Additional Ways to Manage Stress • Music • Time-outs • Relaxation Exercises • Prayer • Mental Imagery • Exercise • Massage • Pets • Sense of Humor • Hobbies • Counterproductive Measures to Cope with Stress • Knowledge Check • Modern Modifications • Critical Thinking • Going Above and Beyond • References and Suggested Readings
Chapter 11: Making Informed Decisions • Childhood to Old Age • College Students • After College • Steps in Decision Making • How to Choose a Fitness Facility • Precautions When Using Hydrotherapy Equipment • Purchasing Exercise Equipment • Exercise Myths or Misconceptions • Evaluating the Quality of Internet Information Sources • Identifying Fitness Misinformation and Quackery • Choosing Supplements • Knowledge Check • Modern Modifications • Critical Thinking • • Going Above and Beyond • References and Suggested Readings
Appendices • Appendix A: Injury Care and Prevention • Appendix B: Dietary Reference Intakes (DRls) • Appendix C: Physical Activity Guidelines for Americans • Appendix D Knowledge Check Answers
Glossary
Lab Manual
Index
About the Authors :
Alton L. Thygerson, EdD, FAWM- Brigham Young University
Dr. Alton L.Thygerson was born and raised in Texas where as a high school senior he won the Texas State 100-yard and 220-yard dashes. He attended BYU on an athletic scholarship and was a conference champ in the 100-yard dash. As of 2006 he has taught a total of 43 years: BYU, Chabot College (CA), and Cambell Union High School Disctrict (CA). His five sons have all gone into a health or safety related field. He has authored over 40 books for various organizations such as--the American Academy of Orthopaedic Surgeons (AAOS), American College of Emergency Physicians (ACEP), National Safety Council, Wilderness Medical Society, American Heart Association, and the American Academy of Pediatrics. Dr. Thygerson has also authored 1,200 Deseret News weekly articles.
Steven M. Thygerson, PhD, MSPH
Dr. Steven M. Thygerson is an assistant professor in the Department of Health Science at Brigham Young University. Prior to his appointment at BYU, he worked for 9 years in various occupational and environmental health settings, including the Occupational Safety and Health Administration as a researcher, Eastman Kodak Company as the site industrial hygienist and safety engineer and most recently at the Workers Compensation Fund as the Senior Safety and Health Consultant. Steve is now excited to train students in occupational safety and health systems and programs in order to provide a safer workplace for people throughout the world. Steve is affiliated with national associations such as the American Industrial Hygiene Association and the American Society of Safety Engineers. He received his B.S. in Zoology from BYU, his MSPH from the University of Utah and his Ph.D. in environmental health from Colorado State University. He is also certified in the comprehensive practice of industrial hygiene (CIH). His wife Adrianne is a graduate of BYU in conservation biology. Together, they have 4 children: Jakob, Tanner, McKinley and Anders. Hobbies include hiking, camping, skiing, rock climbing, golfing, home projects and geocaching.
