Concepts of Physical Fitness: Active Lifestyles for Wellness (14th Edition)

482 Pages·2008·22.49 MB·English

by  Charles Corbin

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Developing a Healthy Lifestyle ia
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Finding an approach to fi tness and wellness that’s right for you is the fi rst step in building ms

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a healthy lifestyle. This new edition of Concepts of Physical Fitness will help you develop .
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self-management skills to use in taking charge of your health. All the information you need oo
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around brief concepts that highlight what’s most important. The lab activities, a key part of
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your learning experience, make it easy to apply these concepts to your daily life. are
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■ New muscle illustrations emphasize the muscles at work when you perform certain le
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exercises. These anatomic drawings offer an extra dimension to the visual approach to
learning that is integral to this text.
■ New lab activities are featured throughout this book, focusing on topics such as the C
stages of behavior change, self-management skills, exercise adherence, attitudes o
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■ Technology Update and In the News features keep you up to date on everything from ep
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using a PDA to track your fi tness level to learning more about organic foods. Ls
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■ Strategies for Action offer practical ideas for making positive changes in your health sf
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behaviors, such as how to exercise safely, how to monitor your physical activity, and lP
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how to make small dietary changes that produce a big impact. fY D
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Using Online Resources eA M
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The Online Learning Center for Concepts of Physical Fitness is your key to success in the T 1
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classroom. Look here for many resources designed to complement this book, such as On /0
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the Web, Video Activities, Application Assignments, Interactive Quizzes, and Downloadable S C
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Audio Summaries. As you study each concept, be sure to explore these resources at
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ISBN 978-0-07-352357-6
MHID 0-07-352357-7
Charles B. Corbin Gregory J. Welk
90000
E William R. Corbin Karen A. Welk
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9 780073 523576
www.mhhe.com
Concepts of Physical
Fitness
ACTIVE LIFESTYLES FOR WELLNESS
Fourteenth Edition
Charles B. Corbin
Arizona State University
Gregory J. Welk
Iowa State University
William R. Corbin
Yale University
Karen A. Welk
Mary Greeley Medical Center
Ames, Iowa
Boston Burr Ridge, IL Dubuque, IA New York San Francisco St. Louis
Bangkok Bogotá Caracas Kuala Lumpur Lisbon London Madrid Mexico City
Milan Montreal New Delhi Santiago Seoul Singapore Sydney Taipei Toronto
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CONCEPTS OF PHYSICAL FITNESS: ACTIVE LIFESTYLES FOR WELLNESS
Published by McGraw-Hill, an imprint of The McGraw-Hill Companies, Inc., 1221 Avenue
of the Americas, New York, NY 10020. Copyright © 2008, 2006, 2005, 2003, 2000, 1997, 1994
by The McGraw-Hill Companies, Inc. All rights reserved. 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 network or other electronic storage or transmission, or broadcast for
distance learning.
This book is printed on acid-free paper.
1 2 3 4 5 6 7 8 9 0 DOW/DOW 0 9 8 7 6
ISBN: 978-0-07-352357-6
MHID: 0-07-352357-7
Editor in Chief: Emily Barrosse
Publisher: William Glass
Executive Editor: Christopher Johnson
Executive Marketing Manager: Pamela S. Cooper
Director of Development: Kathleen Engelberg
Senior Developmental Editor: Carlotta Seely
Developmental Editor for Technology: Julia D. Akpan
Project Manager: Jill Eccher
Manuscript Editor: Dale Boroviak
Senior Designer/Cover Design: Violeta Diaz
Interior Design: Jeanne Calabrese
Photo Research: Alex Ambrose/Emily Tietz
Cover Photo: © PhotoDisc/Getty Images
Senior Production Supervisor: Rich DeVitto
Media Producer: Michele Perez
Media Project Manager: Kate Boylan
This book was set in 10/12 Janson by Precision Graphics and printed on 45# New Era Matte by R. R. Donnelley & Sons.
The credits section for this book begins on page C-1 and is considered an extension of the copyright page.
Library of Congress Cataloging-in-Publication Data
Concepts of physical fitness: active lifestyles for wellness / Charles B. Corbin ... [et al.]—14th ed.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-0-07-352357-6; ISBN-10: 978-0-07-352357-7 (softcover : alk. paper)
1. Exercise. 2. Physical fitness. 3. Physical fitness—Problems, exercises, etc.
RA781.C58 2008
613.7--dc22
20065843
www.mhhe.com
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Brief Contents
Section I Section V
Lifestyles for Health, Wellness, Nutrition and Body Composition
and Fitness
13 Body Composition 275
1 Health, Wellness, Fitness, and Healthy 14 Nutrition 309
Lifestyles: An Introduction 1
15 Managing Diet and Activity for Healthy Body
2 Self-Management and Self-Planning Skills for Fatness 333
Health Behavior Change 21
Section VI
Section II
Stress Management
An Introduction to Physical
Activity 16 Stress and Health 347
3 Preparing for Physical Activity 43 17 Stress Management, Relaxation, and Time
Management 361
4 The Health Benefits of Physical Activity 63
5 How Much Physical Activity Is Enough? 83
Section VII
Making Informed Choices
Section III
The Physical Activity Pyramid 18 Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer 383
6 Lifestyle Physical Activity: Being Active in
19 Toward Optimal Health and Wellness: Planning
Diverse Environments 97
for Healthy Lifestyle Change 399
7 Cardiovascular Fitness 111
8 Active Aerobics, Sports, and Recreational Appendixes
Activities 133
A Metric Conversion Charts A-1
9 Flexibility 149
B Calorie, Fat, Saturated Fat, Cholesterol,
10 Muscle Fitness and Resistance Exercise 173
and Sodium Content of Selected Fast-Food
Items A-4
Section IV
C Calorie Guide to Common Foods A-5
Physical Activity: Special
D Calories of Protein, Carbohydrates,
Considerations and Fats in Foods A-7
11 Body Mechanics: Posture, Questionable E Canada’s Food Guide to Healthy Eating A-9
Exercises, and Care of the Back and Neck 213
12 Performance Benefits of Physical Activity 251
Selected References R-1
Credits C-1
Index I-1
iii
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Contents
Section I Physical Activity in the Heat and Cold 48
Physical Activity in Other Environments 51
Lifestyles for Health, Wellness,
Soreness and Injury 52
and Fitness 1
Attitudes about Physical Activity 52
1 Health, Wellness, Fitness, and Healthy Strategies for Action 55
Lifestyles: An Introduction 1 Lab 3A Readiness for Physical Activity 57
National Health Goals 2 Lab 3B The Warm-Up and Cool-Down 59
Health and Wellness 2 Lab 3C Physical Activity Attitude
Questionnaire 61
Physical Fitness 6
A Model for Achieving and Maintaining Lifelong 4 The Health Benefits of Physical
Health, Wellness, and Fitness 9
Activity 63
Factors Influencing Health, Wellness, and Fitness 9
Physical Activity and Hypokinetic Diseases 64
Healthy Lifestyles 12
Physical Activity and Cardiovascular Diseases 65
The HELP Philosophy 13
Physical Activity and the Healthy Heart 65
Strategies for Action 14
Physical Activity and Atherosclerosis 66
Lab Resource Materials: The Healthy Lifestyle
Physical Activity and Heart Attack 68
Questionnaire 17
Physical Activity and Other Cardiovascular
Lab 1A Wellness Self-Perceptions 19
Diseases 69
2 Self-Management and Self-Planning Skills Physical Activity and Other Hypokinetic Conditions 71
for Health Behavior Change 21 Physical Activity and Aging 74
Making Lifestyle Changes 22 Physical Activity, Health, and Wellness 75
Factors That Promote Lifestyle Change 23 Strategies for Action 78
Self-Management Skills 27 Lab 4A Assessing Heart Disease Risk
Factors 81
Self-Planning for Healthy Lifestyles 27
Strategies for Action 32
Lab Resource Materials 36
Lab 2A The Stage of Change Questionnaire 37
Lab 2B The Self-Management Skills
Questionnaire 39
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
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vi Contents www.mhhe.com/corbin14e
5 How Much Physical Activity Is 7 Cardiovascular Fitness 111
Enough? 83
Cardiovascular Fitness 112
The Principles of Physical Activity 84
Cardiovascular Fitness and Health Benefits 115
The FIT Formula 86
Threshold and Target Zones for Improving
The Physical Activity Pyramid 87 Cardiovascular Fitness 116
Understanding Physical Activity Guidelines 89 Strategies for Action 123
Physical Activity Patterns 90 Lab Resource Materials: Evaluating
Cardiovascular Fitness 125
Physical Fitness Standards 91
Lab 7A Counting Target Heart Rate and Ratings
Strategies for Action 92
of Perceived Exertion 129
Lab 5A Self-Assessment of Physical
Activity 93 Lab 7B Evaluating Cardiovascular Fitness 131
Lab 5B Estimating Your Fitness 95
8 Active Aerobics, Sports, and Recreational
Activities 133
Section III Physical Activity Pyramid: Level 2 134
Active Aerobic Activities 136
The Physical Activity Pyramid 97
Active Recreation Activities 140
Active Sport Activities 140
6 Lifestyle Physical Activity: Being Active in
Diverse Environments 97 Strategies for Action 143
Lab 8A The Physical Activity Adherence
Adopting an Active Lifestyle 98
Questionnaire 145
The Health Benefits of Lifestyle Physical Activity 99
Lab 8B Planning and Logging Participation in
How Much Lifestyle Physical Activity Is Enough? 101
Active Aerobics, Sports, and Recreation 147
Lifestyle Activity and the Environment 104
Strategies for Action 105 9 Flexibility 149
Lab 6A Planning and Self-Monitoring (Logging) Flexibility Fundamentals 150
Your Lifestyle Physical Activity 107
Factors Influencing Flexibility 151
Lab 6B Evaluating Physical Activity
Health Benefits of Flexibility and Stretching 152
Environments 109
Stretching Methods 154
How Much Stretch Is Enough? 156
Flexibility-Based Activities and Training Aids 158
Guidelines for Safe and Effective Stretching
Exercise 159
Strategies for Action 159
Lab Resource Materials: Flexibility Tests 167
Lab 9A Evaluating Flexibility 169
Lab 9B Planning and Logging Stretching
Exercises 171
10 Muscle Fitness and Resistance
Exercise 173
Factors Influencing Strength and Muscular
Endurance 174
Health Benefits of Muscle Fitness and Resistance
Exercise 176
Types of PRE 177
Resistance Training Equipment 179
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Contents vii
Progressive Resistance Exercise: How Much Is Training for Endurance and Speed 254
Enough? 180
Training for Strength and Muscular Endurance 256
Training Principles for PRE 183
Training for Power 257
Is There Strength in a Bottle? 184
Training for Balance and Flexibility 258
Guidelines for Safe and Effective Resistance
Training for High-Level Performance: Skill-Related
Training 187
Fitness and Skill 259
Strategies for Action 189
Guidelines for High-Performance Training 261
Lab Resource Materials: Muscle Fitness
Performance Trends and Ergogenic Aids 262
Tests 201
Strategies for Action 264
Lab 10A Evaluating Muscle Strength: 1RM and
Lab Resource Materials: Skill-Related Physical
Grip Strength 205
Fitness 267
Lab 10B Evaluating Muscular Endurance 207
Lab 12A Evaluating Skill-Related Physical
Lab 10C Planning and Logging Muscle Fitness Fitness 271
Exercises: Free Weights or Resistance Ma-
Lab 12B Identifying Symptoms of
chines 209
Overtraining 273
Lab 10D Planning and Logging Muscle Fitness
Exercises: Calisthenics or Core Exercises 211
Section V
Section IV Nutrition and Body
Composition 275
Physical Activity: Special
Considerations 213
13 Body Composition 275
Understanding and Interpreting Body Composition
11 Body Mechanics: Posture, Questionable
Measures 276
Exercises, and Care of the Back
and Neck 213 Methods Used to Assess Body Composition 278
Anatomy and Function of the Spine 214 Health Risks Associated with Overfatness 280
Good Posture Is Important for Neck and Back Health Risks Associated with Excessively Low Body
Health 215 Fatness 282
Good Body Mechanics Is Important for Neck and The Origin of Fatness 283
Back Health 217
Causes and Consequences of Back and Neck
Pain 219
Guidelines for Safe Physical Activity 222
Prevention of and Rehabilitation from Back and Neck
Problems 223
Strategies for Action 226
Lab Resource Materials: Healthy Back
Tests 243
Lab 11A The Healthy Back Tests and Back/Neck
Questionnaire 245
Lab 11B Evaluating Posture 247
Lab 11C Planning and Logging Exercises: Care
of the Back and Neck 249
12 Performance Benefits of Physical
Activity 251
High-Level Performance and Training
Characteristics 252
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The Relationship between Physical Activity and Body Sound Eating Practices 322
Composition 285
Nutrition and Physical Performance 323
Strategies for Action 287
Strategies for Action 325
Lab Resource Materials: Evaluating Body Lab 14A Nutrition Analysis 327
Fat 291
Lab 14B Selecting Nutritious Foods 331
Lab 13A Evaluating Body Composition: Skinfold
Measures 299 15 Managing Diet and Activity for Healthy
Lab 13B Evaluating Body Composition: Height, Body Fatness 333
Weight, and Circumference Measures 303
Factors Influencing Weight and Fat Control 334
Lab 13C Determining Your Daily Energy
Guidelines for Losing Body Fat 335
Expenditure 305
Guidelines for Gaining Muscle Mass 340
14 Nutrition 309 Strategies for Action 341
Lab 15A Selecting Strategies for Managing
Guidelines for Healthy Eating 310
Eating 343
Dietary Recommendations for Carbohydrates 314
Lab 15B Evaluating Fast-Food Options 345
Dietary Recommendations for Fat 315
Dietary Recommendations for Proteins 317
Dietary Recommendations for Vitamins 318
Dietary Recommendations for Minerals 321 Section VI
Dietary Recommendations for Water and Other
Fluids 321 Stress Management 347
16 Stress and Health 347
Sources of Stress 348
Reactions to Stress 350
Stress Responses and Health 352
Strategies for Action 355
Lab 16A Evaluating Your Stress Level 357
Lab 16B Evaluating Your Hardiness and Locus
of Control 359
17 Stress Management, Relaxation, and
Time Management 361
Physical Activity and Stress Management 362
Stress, Sleep, and Recreation 363
Time Management 364
Coping with Stress 366
Emotion-Focused Coping Strategies 368
Appraisal-Focused Coping Strategies (Cognitive
Restructuring) 369
Problem-Focused Coping Strategies 370
Social Support and Stress Management 372
Strategies for Action 373
Lab 17A Time Management 375
Lab 17B Evaluating Coping Strategies 377
Lab 17C Relaxation Exercises 379
Lab 17D Evaluating Levels of Social Support 381
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Contents ix
19 Toward Optimal Health and Wellness:
Section VII
Planning for Healthy Lifestyle
Change 399
Making Informed Choices 383
Strategies for Action 401
18 Evaluating Fitness and Wellness Products: Lab 19A Assessing Factors That Influence Health,
Becoming an Informed Consumer 383 Wellness, and Fitness 407
Quacks and Quackery 384 Lab 19B Planning for Improved Health,
Wellness, and Fitness 409
Physical Activity and Exercise Equipment 385
Lab 19C Planning Your Personal Physical
Health and Fitness Clubs 388
Activity Program 411
Body Composition 388
Nutrition 389 Appendixes
Other Consumer Information 392
A Metric Conversion Charts A-1
Books, Magazines, and Articles 392
B Calorie, Fat, Saturated Fat, Cholesterol,
The Internet 393
and Sodium Content of Selected Fast-
Strategies for Action 393
Food Items A-4
Lab 18A Practicing Consumer Skills: Evaluating
Products 395 C Calorie Guide to Common Foods A-5
Lab 18B Evaluating a Health/Wellness or Fitness D Calories of Protein, Carbohydrates, and
Club 397
Fats in Foods A-7
E Canada’s Food Guide to Healthy
Eating A-9
Selected References R-1
Credits C-1
Index I-1
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