Fitness and Wellness with Web Study Guide

Carol Armbruster is a senior lecturer in the Department of Kinesiology in the School of Public Health at Indiana University. As well as her 35 years’ experience in teaching and training fitness lecturers, she has also served on the American College of Sport Medicine (ACSM) credentialing committee. Ellen Evans is a professor in the Department of Kinesiology at the University of Georgia. She holds a post-doctorate in geriatrics and gerontology and applied physiology from Washington University School of Medicine. Catherine Laughlin is a clinical professor at Indiana University. Her research interests include sexual health education and cancer prevention and education. She is regularly interviewed by media outlets as a sexual health education expert.

Chapter 1. Staying Healthy and Well Throughout Life
Staying Healthy Through the Lifespan
New Perspectives on Wellness
Components of Wellness
What Are Functional Movement and Wellness?
Summary

Chapter 2. Functional Fitness and Movement Choices
Understanding Physical Activity Recommendations
Integrating Sedentarism, Physical Activity, and Exercise
Fitting Movement Into Everyday Life
Summary

Chapter 3. Successfully Managing Healthy Behavior Change
Are You Ready to Change?
Personalizing the Behavior Change Process
Goal Setting Revisited
Safety First: Getting Started With a Personal Movement Program
Summary

Chapter 4. Cardiorespiratory Fitness
Your Energy Needs: Supply and Demand
Evaluating Your Cardiorespiratory Function
Cardiorespiratory Fitness Benefits You
Your Plan to Improve Cardiorespiratory Fitness
Safety First: Getting Started With Cardiorespiratory Fitness
Summary

Chapter 5. Muscular Fitness
Your Body Was Designed to Move
Key Definitions
Assessing Muscle Capacity
Muscular Fitness Benefits Your Daily Life
Designing Your Program for Muscular Fitness
Analyzing Your Fitness Choices
Safety Issues
Summary

Chapter 6. Flexibility, Neuromotor Fitness, and Posture
All About Flexibility
Mind the Stretch Reflex!
Neuromotor Exercise and Functional Fitness
Physiological Teamwork for Flexibility and Neuromotor Fitness
Preventing Low Back Pain
Summary

Functional Movement Training
Calves
Quads
Hams and Glutes
Abdominals
Lower Back
Hip Abductors
Hip Adductors
Chest and Front of Shoulder
Upper Back and Shoulders
Lats and Middle Back
Front of Upper Arm
Back of Upper Arm

Chapter 7. Body Composition
Body Composition Basics
Assessing Body Composition
Weight Status, Body Composition, and Your Risk of Chronic Disease
A Healthy Body Composition Benefits You—Today and in the Future!
Your Program to Manage Body Composition
Summary

Chapter 8. Fundamentals of Healthy Eating
Eating Well: Balanced and Clean
The Many Benefits of a Healthy Diet
Nutrition Recommendations and Resources
Summary

Chapter 9. Weight Management
Weight Management: Our Greatest Modern Health Challenge
Energy Balance Math
Weight Management Strategies
Daily Movement Is Essential to Weight Management
Psychological Concerns Regarding Weight Management
When Professional Help Is Needed
Summary

Chapter 10. Stress Management
The Contemporary Stress Experience
Common Stressors and Hassles of College Life
Key Stress-Management Strategies
Managing Stress Through Sleep
Social, Stressed, and Sleepless
Summary

Chapter 11. Remaining Free From Addiction
Types of Addictions
What Is Substance Abuse Addiction?
Psychoactive Drugs
Alcohol
Tobacco
Summary

Chapter 12. Sexuality and Health
Sexuality as a Dimension of Health
Reproductive System
Contraception and Birth Control Methods
Sexually Transmitted Infections
Reducing the Risks
Sexual Assault
Summary

Chapter 13. Reducing the Risks for Metabolic Syndrome
Are You at Risk for Metabolic Syndrome?
Evaluating Your Risk for Diabetes Mellitus
Cardiovascular Disease: Our Number One Killer
Prevention of CVD Starts Early in Life
Summary

Chapter 14. Reducing the Risks for Cancer
The Nature of Cancer
Who Gets Cancer?
Detection, Staging, and Treatment of Cancer
Causes of Cancer
Most Commonly Diagnosed Cancers
Summary

Chapter 15. Fitness and Wellness: Today and Beyond
Living Well Over the Life Span
Differences Between Physiological and Chronological Age
Approaches to Medicine
Finding Resources to Enhance Your Fitness and Wellness
Specific Wellness Concepts and SMART Goals Revisited
Healthy People 2030 and Beyond
Fitness and Wellness: A Way of Life