Enhanced descriptions from Syndetics:

Take control of your health--and life--with FITNESS AND WELLNESS. Reflecting the latest research and practical guidelines on nutrition, fitness and disease prevention, the 13th Edition equips you with the tools you need to make positive choices for your health. After assessing your current habits, you soon will be following the book's easy steps to start positive behavior changes. Hands-on activities let you immediately apply what you learn to your own life, while engaging visuals and descriptive examples in each chapter help you visualize key concepts. A wealth of online resources extend your learning beyond the classroom and reinforce key concepts through behavior modification planning activities, practice tests, online labs and a behavior change planner. Empower yourself to make positive changes and improve your health with FITNESS AND WELLNESS.

Table of contents provided by Syndetics

• Chapter 1 Introduction to Physical Fitness and Wellness (p. 1)
• Lifestyle, Health, and Quality of Life (p. 3)
• Life Expectancy (p. 4)
• The Need to Prevent Disease, Not Only Cure It (p. 5)
• Physical Activity Affects Health and Quality of Life (p. 5)
• Physical Activity and Exercise Defined (p. 5)
• Federal Guidelines for Physical Activity (p. 7)
• Benefits of Physical Fitness (p. 8)
• Types of Physical Fitness (p. 11)
• Health-Related Fitness (p. 11)
• Skill-Related Fitness (p. 11)
• Wellness (p. 12)
• The Path to Fitness and Wellness (p. 13)
• Behavior Modification (p. 13)
• Values and Behavior (p. 14)
• Your Brain and Your Habits (p. 15)
• Changing Habits through Mindfulness and Repetition (p. 15)
• Changing Habits by Focusing on Long-Term Values (p. 16)
• Planning and Willpower (p. 16)
• Implementation Intentions (p. 16)
• Motivation and Locus of Control (p. 17)
• Fear of Implementation versus Toy of Implementation (p. 18)
• Changing Behavior (p. 18)
• The Transtheoretical Model for Changing Behavior (p. 18)
• The Process of Change (p. 20)
• SMART Goals (p. 23)
• Goal Evaluation (p. 24)
• A Word of Caution Before You Start Exercise (p. 24)
• Assess Your Behavior (p. 24)
• Assess Your Knowledge (p. 25)
• Chapter 2 Assessment of Physical Fitness (p. 32)
• The Value of Fitness Testing (p. 33)
• Responders versus Nonresponders (p. 34)
• Fitness Assessment Battery (p. 34)
• Health Fitness Standard (p. 34)
• Physical Fitness Standard (p. 35)
• Cardiorespiratory Endurance (p. 36)
• Assessing Cardiorespiratory Endurance (p. 37)
• Muscular Fitness (p. 40)
• Muscular Strength and Muscular Endurance (p. 40)
• Determining Strength (p. 41)
• Muscular Flexibility (p. 44)
• Benefits of Good Flexibility (p. 44)
• What Factors Affect Flexibility? (p. 44)
• Assessing Flexibility (p. 44)
• Body Composition (p. 46)
• Body Shape and Health Risk (p. 48)
• Subcutaneous and Visceral Fat (p. 48)
• Assessing Body Composition (p. 48)
• Effects of Exercise and Diet on Body Composition (p. 55)
• Assess Your Behavior (p. 55)
• Assess Your Knowledge (p. 55)
• Chapter 3 Exercise Prescription (p. 59)
• Monitoring Daily Physical Activity (p. 60)
• Readiness for Exercise (p. 62)
• Exercise Prescriptions (p. 62)
• Cardiorespiratory Endurance (p. 62)
• Cardiorespiratory Exercise Prescription (p. 63)
• Daily Active Lifestyle (p. 68)
• Muscular Fitness (Muscular Strength and Muscular Endurance) (p. 70)
• Overload Principle (p. 70)
• Specificity of Training (p. 70)
• Periodization (p. 71)
• Muscular Strength-Training Prescription (p. 71)
• Strength-Training Exercises (p. 76)
• Strength-Training Exercise Guidelines (p. 77)
• Core Strength Training (p. 78)
• Designing Your Own Strength-Training Program (p. 78)
• Dietary Recommendations for Strength Development (p. 78)
• Flexibility (p. 79)
• Muscular Flexibility Prescription (p. 79)
• Designing a Flexibility Program (p. 82)
• Exercises that May Cause Injury (p. 82)
• Preventing and Rehabilitating Low Back Pain (p. 83)
• Causes of Low Back Pain (p. 83)
• Improving Body Posture (p. 84)
• When to Call a Physician (p. 84)
• Treatment Options (p. 84)
• Designing a Low-Back Conditioning Program (p. 87)
• Getting Started (p. 87)
• Setting Fitness Goals (p. 87)
• Assess Your Behavior (p. 89)
• Assess Your Knowledge (p. 89)
• Chapter 4 Evaluating Fitness Activities (p. 101)
• Traditional Fitness Activities (p. 102)
• Walking (p. 103)
• Jogging (p. 103)
• Deep-Water Jogging (p. 104)
• Strength Training (p. 104)
• Group Exercise Classes (p. 104)
• Swimming (p. 105)
• Water Aerobics (p. 106)
• Cycling (p. 106)
• Cross-Training (p. 108)
• Cross-Country Skiing (p. 108)
• Rowing (p. 109)
• Elliptical Training/Stair Climbing (p. 109)
• Racquet Sports (p. 110)
• Yoga (p. 110)
• High-Intensity Interval Training (p. 110)
• New Fitness Trends (p. 113)
• Ultra-Short Workouts (p. 113)
• Core Training (p. 113)
• Group Personal Training (p. 113)
• Outdoor Training (p. 114)
• Circuit Training (p. 114)
• Functional Fitness (p. 114)
• Dance Fitness (p. 115)
• CrossFit (p. 115)
• Flexibility and Mobility Rollers (p. 115)
• Rating the Fitness Benefits of Aerobic Activities (p. 115)
• Skill-Related Fitness (p. 117)
• Team Sports (p. 119)
• Tips to Enhance Your Aerobic Workout (p. 119)
• Assess Your Behavior (p. 121)
• Assess Your Knowledge (p. 121)
• Chapter 5 Nutrition far Wellness (p. 124)
• The Essential Nutrients (p. 126)
• Carbohydrates (p. 126)
• Fats (p. 129)
• Proteins (p. 131)
• Vitamins (p. 132)
• Minerals (p. 132)
• Water (p. 132)
• Nutrition Standards (p. 132)
• Dietary Reference Intakes (p. 133)
• Daily Values (p. 133)
• Macronutrient Composition Guidelines (p. 136)
• Caloric Content of Food (p. 136)
• Balancing the Diet (p. 137)
• Nutrient Analysis (p. 138)
• Vegetarianism (p. 138)
• Nutrient Supplementation (p. 140)
• Antioxidants (p. 141)
• Multivitamins (p. 142)
• Vitamin D (p. 142)
• Folate (p. 144)
• Are Supplements Recommended? (p. 144)
• Benefits of Foods (p. 144)
• Probiotics (p. 145)
• Fish (p. 146)
• Advanced Glycation End Products (p. 146)
• Eating Disorders (p. 146)
• Anorexia Nervosa (p. 147)
• Bulimia Nervosa (p. 148)
• Binge-Eating Disorder (p. 148)
• Emotional Eating (p. 149)
• Eating Disorder Not Otherwise Specified (EDNOS) (p. 149)
• Treatment (p. 149)
• 2015-2020 Dietary Guidelines for Americans (p. 149)
• Key Recommendations (p. 150)
• Physical Activity Recommendations (p. 150)
• A Lifetime Commitment to Wellness (p. 150)
• Assess Your Behavior (p. 151)
• Assess Your Knowledge (p. 151)
• Chapter 6 Weight Management (p. 154)
• An Epidemic of Excessive Body Weight and Obesity (p. 155)
• Overweight versus Obese (p. 156)
• Tolerable Weight (p. 157)
• Fad Dieting (p. 157)
• Principles of Weight Management (p. 159)
• Energy-Balancing Equation (p. 159)
• Diet and Metabolism (p. 160)
• Recommendation (p. 161)
• Sleep and Weight Management (p. 162)
• Light Exposure and BMI (p. 162)
• Monitoring Body Weight (p. 163)
• Physical Activity and Weight Management (p. 163)
• Strength Training and Weight Loss (p. 164)
• The Myth of Spot Reducing (p. 165)
• The Role of Exercise Intensity and Exercise Duration in Weight Management (p. 165)
• Overweight and Fit Debate (p. 167)
• Designing Your Own Weight Loss Program (p. 168)
• Estimating Your Caloric Intake (p. 168)
• Monitoring Your Diet Through Daily Food Logs (p. 170)
• Foods that Aid in Weight Loss (p. 171)
• Protein Intake (p. 171)
• Effect of Food Choices on Long-Term Weight Gain (p. 171)
• Behavior Modification and Adherence to a Lifetime Weight Management Program (p. 172)
• You Can Do It! (p. 175)
• Assess Your Behavior (p. 175)
• Assess Your Knowledge (p. 176)
• Chapter 7 Stress Management (p. 182)
• The Mind/Body Connection (p. 183)
• Emotions Can Trigger Physical Responses (p. 183)
• What Is Stress? (p. 184)
• Eustress and Distress (p. 184)
• How the Body Responds and Adapts to Stress (p. 184)
• Alarm Reaction (p. 184)
• Resistance (p. 185)
• Exhaustion/Recovery (p. 186)
• Examples of General Adaptation Syndrome (p. 186)
• Thirty-Second Body Scan (p. 187)
• How Behavior Patterns Affect Health (p. 187)
• Certain Type A Behavior Increases Risk for Disease (p. 187)
• Vulnerability to Stress (p. 188)
• Sources of Stress (p. 190)
• Sleep Management (p. 192)
• How Much Sleep Do I Need? (p. 192)
• What Happens If I Don't Get Enough Sleep? (p. 192)
• College Students Are Among the Most Sleep-Deprived (p. 193)
• Does It Help to "Catch Up" on Sleep on Weekends? (p. 193)
• Time Management (p. 194)
• Five Steps to Time Management (p. 194)
• Managing Technostress (p. 195)
• Coping with Stress (p. 196)
• Identify and Change Stressors Within Your Control (p. 196)
• Accept and Cope with Stressors Beyond Your Control (p. 196)
• Physical Activity (p. 196)
• Relaxation Techniques (p. 198)
• Progressive Muscle Relaxation (p. 198)
• Breathing Techniques for Relaxation (p. 200)
• Visual Imagery (p. 200)
• Meditation (p. 201)
• Which Technique Is Best? (p. 202)
• Assess Your Behavior (p. 202)
• Assess Your Knowledge (p. 202)
• Chapter 8 A Healthy Lifestyle Approach (p. 206)
• A Wellness Lifestyle (p. 207)
• Spiritual Well-Being (p. 207)
• Causes of Death (p. 208)
• Diseases of the Cardiovascular System (p. 208)
• Types of Cardiovascular Disease and Prevalence (p. 209)
• Risk Factors for CHD (p. 210)
• Cancer (p. 222)
• DNA Mutations and Tumor Formation (p. 222)
• Metastasis (p. 223)
• Guidelines for Preventing Cancer (p. 224)
• Make Dietary Changes (p. 224)
• Monitor Alcohol Consumption (p. 226)
• Abstain from Tobacco (p. 227)
• Avoid Excessive Sun Exposure (p. 227)
• Monitor Estrogen, Radiation Exposure, and Potential Occupational Hazards (p. 228)
• Be Physically Active (p. 229)
• Other Risk Factors for Cancer (p. 229)
• Genetics versus the Environment (p. 229)
• Early Detection (p. 230)
• Chronic Lower Respiratory Disease (p. 230)
• Accidents (p. 230)
• Substance Abuse (p. 231)
• Alcohol (p. 231)
• Illegal Drugs (p. 232)
• Treatment for Chemical Dependency (p. 234)
• Sexually Transmitted Infections (p. 234)
• Types and Causes of Sexually Transmitted Infections (p. 234)
• HIV/AIDS (p. 234)
• Preventing STIs (p. 236)
• Assess Your Behavior (p. 237)
• Assess Your Knowledge (p. 237)
• Chapter 9 Relevant Fitness and Wellness Issues (p. 241)
• Wellness Behavior Modification Issues (p. 242)
• Safety of Exercise Participation and Injury Prevention (p. 243)
• Considerations for Women (p. 252)
• Nutrition and Weight Control (p. 257)
• Exercise and Aging (p. 261)
• Fitness/Wellness Consumer Issues (p. 263)
• What's Next? (p. 268)
• Assess Your Behavior (p. 268)
• Assess Your Knowledge (p. 269)
• Appendix A Strength-Training Exercises (p. 272)
• Appendix B Flexibility Exercises (p. 281)
• Appendix C Exercises for the Prevention and Rehabilitation of Low Back Pain (p. 284)
• Appendix D Contraindicated Exercises (p. 287)
• Answer Key (p. 291)
• Glossary (p. 292)
• Index (p. 298)