Concepts of physical fitness: active lifestyles for wellness

481 Pages·2012·32.605 MB·English

by  Corbin, Charles B

Confirming pages
Concepts of
Physical Fitness
Active Lifestyles for Wellness
SEVENTEENTH EDITION
Charles B. Corbin
Arizona State University
Gregory J. Welk
Iowa State University
William R. Corbin
Arizona State University
Karen A. Welk
Mary Greeley Medical Center, Ames, Iowa
TM
ccoorr2222557766__ffmm__ii--xxxx..iinndddd ii 99//66//1122 1122::3322 AAMM
Confirming pages
TM
CONCEPTS OF PHYSICAL FITNESS: ACTIVE LIFESTYLES FOR WELLNESS,
SEVENTEENTH EDITION
Published by McGraw-Hill, a business unit of The McGraw-Hill Companies, Inc., 1221 Avenue of the
Americas, New York, NY, 10020. Copyright © 2013 by The McGraw-Hill Companies, Inc. All rights
reserved. Printed in the United States of America. Previous editions © 2011, 2009, 2008, 2006, 2005,
2003, 2000, 1997, 1994, 1991, 1988, 1985, 1981,1978, 1974 and 1970. No part of this publication may be
reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without
the prior written consent of The McGraw-Hill Companies, Inc., including, but not limited to, in any net-
work or other electronic storage or transmission, or broadcast for distance learning.
Some ancillaries, including electronic and print components, may not be available to customers outside
the United States.
This book is printed on acid-free paper.
1 2 3 4 5 6 7 8 9 0 DOW/DOW 1 0 9 8 7 6 5 4 3 2
ISBN 978-0-07-802257-9
MHID 0-07-802257-6
Senior Vice President, Products & Markets: Kurt L. Strand
Vice President, General Manager: Mike Ryan
Vice President, Content Production & Technology Services: Kimberly Meriwether David
Managing Director: Gina Boedeker
Brand Manager: Bill Minick
Director of Development: Rhona Robbin
Content Development Editor: Vicki Malinee, Van Brien & Associates
Director of Digital Content Development: Andrea Pasquarelli
Digital Content Editor: Scott Harris
Marketing Manager: Caroline McGillen
Director, Content Production: Terri Schiesl
Project Manager: Holly Irish
Buyer: Sandy Ludovissy
Designer: Debra Kubiak
Cover/Interior Designer: Lisa King/Gino Cieslik
Cover Image: Image Source
Photo Researcher: David Tietz/Editorial Image, LLC
Media Project Manager: Katie Klochan
Typeface: 10/12 Jansen
Compositor: Laserwords Private Limited
Printer: 45# New Era Matte Plus, R.R. Donnelley Willard
All credits appearing at the end of the book are considered to be an extension of the copyright page.
Library of Congress Cataloging-in-Publication Data
Concepts of physical fitness: active lifestyles for wellness / Charles B. Corbin. — Seventeenth ed.
p. cm.
Includes bibliographical references and index.
ISBN 978-0-07-802257-9
1. Physical fitness.  I. Corbin, Charles B.
RA781.C58 2013
613.7—dc23
2012027787
The Internet addresses listed in the text were accurate at the time of publication. The inclusion of a
website does not indicate an endorsement by the authors or McGraw-Hill, and McGraw-Hill does not
guarantee the accuracy of the information presented at these sites.
www.mhhe.com
ccoorr2222557766__ffmm__ii--xxxx..iinndddd iiii 99//66//1122 1122::3322 AAMM
Confirming pages
Brief Contents
Section I Section V
Lifestyles for Health, Wellness, Nutrition and Body Composition 289
and Fitness 1
13 Body Composition 289
1 Health, Wellness, Fitness, and Healthy 14 Nutrition 323
Lifestyles: An Introduction 1
15 Managing Diet and Activity for Healthy
2 Self-Management and Self-Planning Skills for Body Fatness 349
Health Behavior Change 21
Section VI
Section II
Stress Management 367
An Introduction to Physical Activity 43
16 Stress and Health 367
3 Preparing for Physical Activity 43 17 Stress Management, Relaxation, and Time
4 The Health Benefits of Physical Activity 65 Management 383
5 How Much Physical Activity Is Enough? 85
Section VII
Section III
Making Informed Choices 405
The Physical Activity Pyramid 101 18 Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer 405
6 Moderate Physical Activity: A Lifestyle
Approach 101 19 Toward Optimal Health and Wellness: Planning
for Healthy Lifestyle Change 423
7 Cardiovascular Fitness 117
8 Vigorous Aerobics, Sports, and Recreational
Appendixes
Activities 139
9 Muscle Fitness and Resistance Exercise 159 A Metric Conversion Charts 445
10 Flexibility 199 B Canada’s Food Guide to Healthy
Eating 446
C Calories of Protein, Carbohydrates, and Fats
Section IV in Foods 448
Credits 450
Physical Activity: Special
Index 452
Considerations 225
11 Body Mechanics: Posture, Questionable
Exercises, and Care of the Back and Neck 225
12 Performance Benefits of Physical Activity 265
iii
ccoorr2222557766__ffmm__ii--xxxx..iinndddd iiiiii 99//66//1122 1122::3322 AAMM
Rev.Confirming pages
Contents
Preface xi Lab Resource Materials: The Healthy Lifestyle
Questionnaire 17
Dedication xx
Lab 1A: Wellness Self-Perceptions 19
Section I 2 Self-Management and Self-Planning
Skills for Health Behavior Change 21
Lifestyles for Health, Wellness, and
Making Lifestyle Changes 22
Fitness 1
Factors That Promote
Lifestyle Change 23
1 Health, Wellness, Fitness, and Healthy Self-Management Skills 28
Lifestyles: An Introduction 1 Self-Planning for Healthy Lifestyles 28
The HELP Philosophy 2 Strategies for Action 34
National Health Goals 2 Web Resources 34
Health and Wellness 4 Suggested Readings 35
Physical Fitness 7 Healthy People 2020 35
Determinants of Lifelong Health, Wellness, and Lab Resource Materials: 36
Fitness 11
Lab 2A: The Stage of Change Questionnaire 37
Strategies for Action 15
Lab 2B: The Self-Management Skills
Web Resources 16
Questionnaire 39
Web Podcasts (Selected Websites) 16
Suggested Readings 16
Healthy People 2020 16 Section II
An Introduction to Physical
Activity 43
3 Preparing for Physical Activity 43
Factors to Consider Prior to Physical Activity 44
Factors to Consider during Daily Physical Activity 46
Physical Activity in the Heat and Cold 48
Physical Activity in Other Environments 52
Soreness and Injury 52
Attitudes about Physical Activity 53
Strategies for Action 56
Web Resources 56
Suggested Readings 56
Healthy People 2020 57
iv
ccoorr2222557766__ffmm__ii--xxxx..iinndddd iivv 99//1199//1122 1122::2233 AAMM
Confirming pages
Contents v
Lab 3A: Readiness for Physical Activity 59 The Health and Wellness Benefits of Moderate
Physical Activity 104
Lab 3B: The Stretch Warm-Up and How Much Moderate Physical Activity Is
Cool-Down 61 Enough? 105
Monitoring and Promoting Physical Activity
Lab 3C: Physical Activity Attitude Behavior 106
Questionnaire 63 Moderate Activity and the Built Environment 110
Strategies for Action 111
4 The Health Benefits of Physical
Web Resources 112
Activity 65
Suggested Readings 112
Physical Activity and Hypokinetic Diseases 66 Healthy People 2020 112
Physical Activity and Cardiovascular Diseases 67
Lab 6A: Setting Goals for Moderate Physical
Physical Activity and the Healthy Heart 68 Activity and Self-Monitoring (Logging)
Physical Activity and Atherosclerosis 68 Program 113
Physical Activity and Heart Attack 70
Lab 6B: Evaluating Physical Activity
Physical Activity and Other Cardiovascular Diseases 71
Environments 115
Physical Activity and Metabolic Syndrome 73
Physical Activity and Other Hypokinetic 7 Cardiovascular Fitness 117
Conditions 73
Elements of Cardiovascular Fitness 118
Physical Activity and Aging 77
Cardiovascular Fitness and Health Benefits 121
Physical Activity, Health, and Wellness 77
The FIT Formula for Cardiovascular
Strategies for Action 81 Fitness 122
Web Resources 81 Threshold and Target Zones for Intensity of Activity to
Suggested Readings 81 Build Cardiovascular Fitness 124
Healthy People 2020 82 Guidelines for Heart Rate and Exercise
Monitoring 127
Lab 4A: Assessing Heart Disease Risk Factors 83
Strategies for Action 129
Web Resources 130
5 How Much Physical Activity Is
Suggested Readings 130
Enough? 85
Healthy People 2020 130
The Principles of Physical Activity 86
Lab Resource Materials: Evaluating
The FITT Formula 88
Cardiovascular Fitness 131
The Physical Activity Pyramid 89
Lab 7A: Counting Target Heart Rate and Ratings
Physical Activity Patterns 93
of Perceived Exertion 135
Physical Fitness Standards 94
Strategies for Action 95 Lab 7B: Evaluating Cardiovascular
Web Resources 95 Fitness 137
Suggested Readings 95
8 Vigorous Aerobics, Sports, and
Healthy People 2020 96
Recreational Activities 139
Lab 5A: Self-Assessment of Physical
Physical Activity Pyramid: Steps 2 and 3 140
Activity 97
Vigorous Aerobic Activities 142
Lab 5B: Estimating Your Fitness 99
Vigorous Sport and Recreational Activities 146
Patterns and Trends in Physical Activity
Participation 148
Section III
Strategies for Action 150
The Physical Activity Pyramid 101 Web Resources 151
Suggested Readings 151
6 Moderate Physical Activity: A Lifestyle Healthy People 2020 152
Approach 101 Lab 8A: The Physical Activity Adherence
Adopting an Active Lifestyle 102 Questionnaire 153
ccoorr2222557766__ffmm__ii--xxxx..iinndddd vv 99//66//1122 1122::3333 AAMM
Confirming pages
vi Contents
Lab 8B: Planning and Logging Participation in Lab 10A Evaluating Flexibility 221
Vigorous Physical Activity 155
Lab 10B Planning and Logging Stretching
Lab 8C: Combining Moderate and Vigorous Exercises 223
Physical Activity 157
9 Muscle Fitness and Resistance Section IV
Exercise 159
Physical Activity: Special
Factors Influencing Strength and Muscular
Considerations 225
Endurance 160
Health Benefits of Muscle Fitness and Resistance
Exercise 162 11 Body Mechanics: Posture, Questionable
Types of Progressive Resistance Exercise 163 Exercises, and Care of the Back and
Resistance Training Equipment 166 Neck 225
Progressive Resistance Exercise: How Much Is Anatomy and Function of the Spine 226
Enough? 168
Anatomy and Function of the Core Musculature 226
Designing PRE Programs for Optimal
Causes and Consequences of Back and Neck Pain 228
Effectiveness 170
Prevention of and Rehabilitation from Back and Neck
Guidelines for Safe and Effective Resistance
Problems 231
Training 173
Good Posture Is Important for Neck and Back
Strategies for Action 176
Health 232
Web Resources 176
Good Body Mechanics Is Important for Neck and Back
Suggested Readings 176 Health 235
Healthy People 2020 177 Exercise Guidelines for Back Health 238
Lab Resource Materials: Muscles in the Strategies for Action 240
Body 186 Web Resources 241
Lab Resource Materials: Muscle Fitness Suggested Readings 241
Tests 187 Healthy People 2020 241
Lab 9A Evaluating Muscle Strength: 1RM and Lab Resource Materials: Healthy Back Tests 257
Grip Strength 191 Lab 11A: The Healthy Back Tests and Back/
Lab 9B: Evaluating Muscular Endurance 193 Neck Questionnaire 259
Lab 9C: Planning and Logging Muscle Lab 11B: Evaluating Posture 261
Fitness Exercises: Free Weights or Resistance Lab 11C: Planning and Logging Exercises:
Machines 195 Care of the Back and Neck 263
Lab 9D: Planning and Logging Muscle Fitness
Exercises: Calisthenics or Core Exercises 197 12 Performance Benefits of Physical
Activity 265
10 Flexibility 199
High-Level Performance and Training
Flexibility Fundamentals 200 Characteristics 266
Factors Influencing Flexibility 201
Health Benefits of Flexibility and Stretching 202
Stretching Methods 204
How Much Stretch Is Enough? 206
Flexibility-Based Activities 210
Guidelines for Safe and Effective Stretching
Exercise 211
Strategies for Action 212
Web Resources 213
Suggested Readings 213
Healthy People 2020 213
Lab Resource Materials: Flexibility Tests 219
ccoorr2222557766__ffmm__ii--xxxx..iinndddd vvii 99//66//1122 1122::3333 AAMM
Confirming pages
Contents vii
Training for Endurance and Speed 267 Dietary Recommendations for Fat 329
Training for Strength and Muscular Endurance 270 Dietary Recommendations for Proteins 331
Training for Power 272 Dietary Recommendations for Vitamins 332
Training for Functional Fitness and Flexibility 274 Dietary Recommendations for Minerals 334
Training for High-Level Performance: Skill-Related Dietary Recommendations for Water and Other
Fitness and Skill 275 Fluids 335
Guidelines for High-Performance Training 276 Making Well-Informed Food Choices 336
Performance Trends and Ergogenic Aids 278 Sound Eating Practices 337
Strategies for Action 279 Nutrition and Physical Performance 339
Web Resources 280 Strategies for Action 340
Suggested Readings 280 Web Resources 341
Healthy People 2020 280 Suggested Readings 341
Lab Resource Materials: Skill-Related Physical Healthy People 2020 342
Fitness 281 Lab 14A: Nutrition Analysis 343
Lab 12A: Evaluating Skill-Related Physical Lab 14B: Selecting Nutritious Foods 347
Fitness 285
Lab 12B: Identifying Symptoms of Overtraining 287 15 Managing Diet and Activity for Healthy
Body Fatness 349
Factors Influencing Weight and Fat Control 350
Section V
Confronting an Obesogenic Environment 351
Nutrition and Body Guidelines for Losing Body Fat 354
Composition 289 Facts about Fad Diets and Clinical Approaches to
Weight Loss 358
Strategies for Action 360
13 Body Composition 289
Web Resources 360
Understanding and Interpreting Body Composition
Suggested Readings 360
Measures 290
Healthy People 2020 361
Methods Used to Assess Body Composition 292
Health Risks Associated with Overfatness 294 Lab 15A: Selecting Strategies for Managing
Eating 363
Health Risks Associated with Excessively Low Body
Fatness 296 Lab 15B: Evaluating Fast-Food Options 365
The Origin of Fatness 297
The Relationship between Physical Activity and Body
Section VI
Composition 299
Strategies for Action 302
Stress Management 367
Web Resources 303
Suggested Readings 303
16 Stress and Health 367
Healthy People 2020 304
Sources of Stress 368
Lab Resource Materials: Evaluating Body
Stress in Contemporary Society 369
Fat 305
Reactions to Stress 370
Lab 13A: Evaluating Body Composition: Skinfold
Stress Effects on Health and Wellness 372
Measures 313
Individual Differences in the Stress Response 374
Lab 13B: Evaluating Body Composition: Height, Strategies for Action 376
Weight, and Circumference Measures 317 Web Resources 376
Lab 13C: Determining Your Daily Energy Suggested Readings 377
Expenditure 319 Healthy People 2020 377
Lab 16A: Evaluating Your Stress Level 379
14 Nutrition 323
Lab 16B: Evaluating Your Hardiness and Locus
Guidelines for Healthy Eating 324
of Control 381
Dietary Recommendations for Carbohydrates 327
ccoorr2222557766__ffmm__ii--xxxx..iinndddd vviiii 99//66//1122 1122::3333 AAMM
Rev.Confirming pages
viii Contents
17 Stress Management, Relaxation, and
Time Management 383
Physical Activity and Stress Management 384
Stress, Sleep, and Recreation 384
Time Management 386
Stress Management 388
Effective Coping Strategies 390
Social Support and Stress Management 394
Strategies for Action 395
Web Resources 396
Suggested Readings 396
Healthy People 2020 396
Lab 17A: Time Management 397
Lab 17B: Evaluating Coping Strategies 399
Lab 17C: Relaxation Exercises 401 19 Toward Optimal Health and Wellness:
Lab 17D: Evaluating Levels of Social Planning for Healthy Lifestyle
Support 403 Change 423
Understand Inherited Risks and Strengths 424
Use the Health-Care System Effectively 425
Section VII Consider Environmental Influences on Your Health 426
Adopt and Maintain Healthy Lifestyles 428
Making Informed Choices 405 Importance of Personal Actions and Interactions 429
Strategies for Action 431
18 Evaluating Fitness and Wellness Web Resources 432
Products: Becoming an Informed Suggested Readings 432
Consumer 405 Healthy People 2020 432
Quacks and Quackery 406 Lab 19A: Assessing Factors That Influence Health,
Physical Activity Quackery 407 Wellness, and Fitness 433
Considerations with Exercise Equipment 409
Lab 19B: Planning for Improved Health,
Consideration with Health Clubs and Leaders 411 Wellness, and Fitness 435
Myths and Issues with Body Composition 412
Lab 19C: Planning Your Personal Physical
Nutrition Quackery 413
Activity Program 437
Consumer Protections against Fraud and
Quackery 414
Appendixes
Health Literacy and the Internet 416
Strategies for Action 418 A Metric Conversion Charts 445
Web Resources 418
B Canada’s Food Guide to Healthy
Suggested Readings 418
Eating 446
Healthy People 2020 418
C Calories of Protein, Carbohydrates, and Fats
Lab 18A: Practicing Consumer Skills: Evaluating
in Foods 448
Products 419
Credits 450
Lab 18B: Evaluating a Health/Wellness or Fitness
Club 421 Index 452
ccoorr2222557766__ffmm__ii--xxxx..iinndddd vviiiiii 1133//0099//1122 55::1166 PPMM
Rev.Confirming pages
Features
AAA CLOSER LOOK TECHNOLOGY UPDATE
11: SSociiall DDDeettteerrmmiiinnaantts of Health 5 1: Podcasts 12
2: Blue Zones 25 2: Health Apps for Smartphones 33
3: CPR Guidelines and AEDs 49 3: Minimalist Running 47
4: Exercise Is Medicine 80 4: Heart360 72
5: Physical Activity Patterns 94 5: Active Workstations 92
6: Every Body Walk 107 6: Electronic Bikes 110
7: Online Fitness Memberships and Consulting 128 7: New Technology in Activity Monitoring 128
8: The Zumba® Craze 146 8: Interactive Gaming in Exercise Equipment 144
9: P90X 175 9: Technogym Wellness System Key 1 65
10: Potent Health Benefits from Tai Chi 211 10: Software Facilitates Stretching at Work 202
11: Functional Fitness Predicts Injury Risk 228 11: New Training Aids for Core Training 232
12: Improved Education about Supplement Risks 279 12: Performance Technology 278
13: Let’s Move! 290 13: Counting Bites 292
14: MyPlate “SuperTracker” for Diet and Activity 14: Vending Machines to Provide Nutrition
Monitoring 338 Information 337
15: Mindless Eating 354 15: Lifestyle Monitoring for Weight Control 356
16: Gender Differences in Stress 375 16: Effect of Smartphones on Stress 373
17: Leisure Time 387 17: Instant Biofeedback 392
18: Health Information on the Internet 417 18: What about Titanium Necklaces? 4 17
19: City, County, and State Health Ratings 428 19: Sustainable Exercise Machines 430
In the News
11: Health, Wellness, and Fitness: The 10: Changing Your Stretching Routine May Impact Your
GGood News 14 Injury Risk 203
22: Public Opinion Polls about Health, 11: Clinical Applications (and Implications) of New Gaming
Wellness, and Fitness 23 Technology 240
3: National Physical Activity Plan 56 12: High Intensity Interval Training (HIIT) 270
4: The Surgeon General’s Vision for a Healthy and Fit 13: Lack of Sleep Is Associated with Overweight 298
Nation 66 14: Knowledge Doesn’t Translate to Behavior 339
5: Quantity and Quality of Exercise 87 15: Diet Soft Drinks 358
6: Sedentary Time Can Be Harmful 103 16: Telehealth 3 73
7: Genetics Influence Adaptations to Exercise 125 17: Social Networking for Social Support 395
8: Vigorous Exercise Boosts Metabolism for up to 14 18: Exaggerated Health Claims on Shoes 408
Hours 147 19: Does Zinc Help with Treatment of the Common
9: Reebok CrossFit—“The new sport of fitness” 167 Cold? 426
ix
ccoorr2222557766__ffmm__ii--xxxx..iinndddd iixx 1133//0099//1122 55::1177 PPMM