Table Of ContentFitness
for Life Canada
PREPARING TEENS
FOR HEALTHY, ACTIVE LIFESTYLES
Guy C. Le Masurier
Vancouver Island University
Charles B. Corbin
Arizona State University
Kellie Baker
Memorial University of Newfoundland
John Byl
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Names: Le Masurier, Guy C., author. | Corbin, Charles B., author. | Baker,
Kellie, author. | Byl, John., author.
Title: Fitness for life Canada : preparing teens for healthy, active
lifestyles / Guy C. Le Masurier, Charles B. Corbin, Kellie Baker, John Byl.
Description: Champaign, IL : Human Kinetics, [2017] | Includes webography and
index.
Identifiers: LCCN 2016023424 (print) | LCCN 2016039475 (ebook) | ISBN
9781492511731 (print) | ISBN 9781492546054 (ebook)
Subjects: LCSH: Physical fitness for youth--Study and teaching
(Secondary)--Canada--Textbooks.
Classification: LCC GV225.A1 L46 2017 (print) | LCC GV225.A1 (ebook) | DDC
613.7083--dc23
LC record available at https://lccn.loc.gov/2016023424
ISBN: 978-1-4925-1173-1 (print)
Copyright © 2017 by Guy C. Le Masurier, Charles B. Corbin, Kellie Baker, and John Byl
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Contents
Touring Fitness for Life Canada xi
UNIT I Foundations for Healthy, Active Living
1 Fitness, Health, and Physical Literacy 2
Lesson 1.1: Lifelong Fitness, Health, and Wellness 3
• Self-Assessment: Physical Fitness Challenges 11
Lesson 1.2: Developing Physical and Health Literacy 17
• Taking Charge: Learning to Self-Assess 22
• Self-Management: Skills for Learning to Self-Assess 22
• Taking Action: Fundamental Movement Skills 24
• Get Active With PHE Canada 24
Chapter Review 25
2 Adopting Healthy Lifestyles
and Self-Management Skills 26
Lesson 2.1: Adopting Healthy Lifestyles 27
• Self-Assessment: Practicing Physical Fitness Tests 34
Lesson 2.2: Stages of Change and Learning Self-Management Skills 41
• Taking Charge: Building Knowledge and Understanding 46
• Self-Management: Skills for Building Knowledge and Understanding 46
• Taking Action: Being Active in the Outdoors 48
• Get Active With Explore Magazine 48
Chapter Review 49
3 Setting Goals and Planning Personal Programs 50
Lesson 3.1: Goal Setting 51
• Self-Assessment: Assessing Muscle Fitness 55
Lesson 3.2: Personal Program Planning 59
• Taking Charge: Setting Goals 66
• Self-Management: Skills for Setting Goals 66
• Taking Action: Walking for Health 68
• Get Active With ParticipAction 68
Chapter Review 69
iii
Contents
UNIT II Preparing for Lifelong Activity and Health
4 Engaging in Safe and Smart Physical Activity 72
Lesson 4.1: Safe and Smart Physical Activity 73
• Self-Assessment: Body Composition and Flexibility 82
Lesson 4.2: Health and Wellness Benefits 84
• Taking Charge: Reducing Risk Factors 90
• Self-Management: Skills for Reducing Risk Factors 90
• Taking Action: The Warm-Up 92
• Get Active With CSEP 92
Chapter Review 93
5 Supporting Physical Activity
and Healthy Eating 94
Lesson 5.1: Factors Influencing Physical Activity and Healthy Eating 95
• Self-Assessment: Assessing Social Support 101
Lesson 5.2: Social Support for Physical Activity and Healthy Eating 105
• Taking Charge: Finding Social Support 111
• Self-Management: Skills for Finding Social Support 111
• Taking Action: Accessing Social Support 112
• Get Active With Right To Play 112
Chapter Review 113
6 How Much Physical Activity
and Fitness Is Enough? 114
Lesson 6.1: How Much Physical Activity Is Enough? 115
• Self-Assessment: PACER and Trunk Lift 122
Lesson 6.2: How Much Fitness Is Enough? 124
• Taking Charge: Learning to Self-Monitor 128
• Self-Management: Skills for Learning to Self-Monitor 128
• Taking Action: Physical Activity Pyramid Circuit 130
• Get Active With Sport for Life Society 130
Chapter Review 131
iv
Contents
UNIT III Being Active and Building Fitness
7 Participating in Moderate-Intensity
Physical Activity 134
Lesson 7.1: Moderate-Intensity Physical Activity Facts 135
• Self-Assessment: Walking Test 143
Lesson 7.2: Preparing a Moderate-Intensity Physical Activity Plan 144
• Taking Charge: Learning to Manage Time 148
• Self-Management: Skills for Managing Time 148
• Taking Action: Your Moderate-Intensity Physical Activity Plan 150
• Get Active With HALO 150
Chapter Review 151
8 Developing Cardiorespiratory Endurance 152
Lesson 8.1: Cardiorespiratory Endurance Facts 153
• Self-Assessment: Step Test and One-Mile Run Test 161
Lesson 8.2: Building Cardiorespiratory Endurance 163
• Taking Charge: Self-Confidence 170
• Self-Management: Skills for Building Self-Confidence 170
• Taking Action: Target Heart Rate Workout 172
• Get Active With Canada Soccer 172
Chapter Review 173
9 Engaging in Vigorous-Intensity
Physical Activity 174
Lesson 9.1: Vigorous Aerobics, Sport, and Recreation 175
• Self-Assessment: Assessing Jogging Techniques 184
Lesson 9.2: Preparing and Performing a Safe and Vigorous-Intensity Physical
Activity Program 186
• Taking Charge: Choosing Good Activities 193
• Self-Management: Skills for Choosing Good Activities 193
• Taking Action: Your Vigorous-Intensity Physical Activity Plan 195
• Get Active With Canada Basketball 195
Chapter Review 196
v
Contents
UNIT IV Building Muscle Fitness and Flexibility
10 Building Muscle Fitness: The Basics 200
Lesson 10.1: Muscle Fitness Facts 201
• Self-Assessment: Muscle Fitness Testing 210
Lesson 10.2: Building Muscle Fitness 218
• Taking Charge: Overcoming Barriers 241
• Self-Management: Skills for Overcoming Barriers 241
• Taking Action: Resistance Machine Exercises 242
• Get Active With canfitpro 242
Chapter Review 243
11 Muscle Fitness Applications 244
Lesson 11.1: Core Fitness, Posture, and Back Care 245
• Self-Assessment: Healthy Back Test and Assessing Posture 258
Lesson 11.2: Ergogenic Aids and Preparing a Muscle Fitness Plan 263
• Taking Charge: Preventing Relapse 271
• Self-Management: Skills for Preventing Relapse 271
• Taking Action: Your Muscle Fitness Exercise Plan 272
• Get Active With Hockey Canada 272
Chapter Review 273
12 Developing Flexibility 274
Lesson 12.1: Flexibility Facts 275
• Self-Assessment: Arm, Leg, and Trunk Flexibility 284
Lesson 12.2: Preparing a Flexibility Program 288
• Taking Charge: Building Positive Attitudes 300
• Self-Management: Skills for Building Positive Attitudes 300
• Taking Action: Your Flexibility Exercise Plan 302
• Get Active With Canada Snowboard 302
Chapter Review 303
vi
Contents
UNIT V Making Healthy Food and Fitness Choices
13 Maintaining a Healthy Body Composition 306
Lesson 13.1: Body Composition Facts 307
• Self-Assessment: Body Measurements 316
Lesson 13.2: Energy Balance 321
• Taking Charge: Improving Physical Self-Perception 326
• Self-Management: Skills for Self-Perception 326
• Taking Action: Elastic Band Workout 328
• Get Active With Swimming Canada 328
Chapter Review 329
14 Choosing Nutritious Food 330
Lesson 14.1: A Healthy Diet 331
• Self-Assessment: Energy Balance 340
Lesson 14.2: Making Healthy Food Choices 344
• Taking Charge: Saying No 352
• Self-Management: Skills for Saying No 352
• Taking Action: Burn It Up Workout 354
• Get Active With Dietitians of Canada 354
Chapter Review 355
15 Making Good Consumer Choices 356
Lesson 15.1: Health and Fitness Misconceptions 357
• Self-Assessment: Your Personal Fitness Test Battery 364
Lesson 15.2: Evaluating Health Clubs, Equipment, Media,
and Internet Materials 366
• Taking Charge: Learning to Think Critically 372
• Self-Management: Skills for Thinking Critically 372
• Taking Action: My Health and Fitness Club 374
• Get Active With the YMCA 374
Chapter Review 375
vii
Contents
UNIT VI Creating Positive and Healthy Experiences
16 Choosing Healthy Lifestyles 378
Lesson 16.1: Lifestyle Choices for Fitness, Health, and Wellness 379
• Self-Assessment: Healthy Lifestyle Questionnaire 385
Lesson 16.2: Planning for a Healthy Lifestyle 386
• Taking Charge: Positive Self-Talk 390
• Self-Management: Skills for Positive Self-Talk 390
• Taking Action: Your Healthy Lifestyle Plan 392
• Get Active With Canadian Parks and Recreation Association 392
Chapter Review 393
17 Managing Stress 394
Lesson 17.1: Facts About Stress 395
• Self-Assessment: Identifying Signs of Stress 401
Lesson 17.2: Stress Management 402
• Taking Charge: Managing Competitive Stress 410
• Self-Management: Skills for Managing Competitive Stress 410
• Taking Action: Relaxation Exercises for Managing Stress 412
• Get Active With Canadian Yoga Alliance 412
Chapter Review 413
18 Lifelong Leadership and Physical Activity 414
Lesson 18.1: Leadership Skills in Physical Activity 415
• Self-Assessment: Developing Leadership Skills 422
Lesson 18.2: Active Living Opportunities 424
• Taking Charge: Conflict Resolution 430
• Self-Management: Skills for Conflict Resolution 430
• Taking Action: Team Building 431
• Get Active With Coaching Association of Canada 431
Chapter Review 432
viii
