Cover image for Fit & well : core concepts and labs in physical fitness and wellness
Fit & well : core concepts and labs in physical fitness and wellness
Fahey, Thomas D. (Thomas Davin), 1947-
Fifth edition.
Publication Information:
Boston : McGraw-Hill, [2003]

Physical Description:
xx, 410 pages, 45 unnumbered pages : illustrations (chiefly color) ; 28 cm + 1 CD-ROM (4 3/4 in.) + 1 journal (iii, 108 pages ; 22 cm)

Format :


Call Number
Material Type
Home Location
Item Holds
GV481 .F26 2003 Book and Software Set Non-Fiction Area-Oversize

On Order



Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness can help you incorporate fitness and wellness into your daily life. It provides accurate, up-to-date coverage of the components of health-related fitness, as well as indepth discussion of other key wellness topics. Book jacket.


This book offers an outstanding text and teaching package designed to help students incorporate fitness and wellness into their daily lives. It gives accurate, up-to-date coverage of the components of health-related fitness, as well as coverage of nutrition, stress, substance abuse, chronic diseases and injury prevention. It also gives students the practical tools they need to take charge of their wellness-related behaviours and adopt a healthier lifestyle. - Updated coverage of Healthy People 2010 objectives, health and fitness benefits of different amounts of physical activity, the Dietary Reference Intakes, glycemic index, disordered eating habits, binge drinking, cholesterol testing and treatment, diabetes and HIV/AIDS. - Expanded coverage of consumer issues, including guidelines for evaluating dietary supplements, fitness centres, sunscreens and other products and services. - New features include Test Your Knowledge, Tips for Today, For Further Exploration, Using Your Results, and clear links to the Online Learning Centre.

Table of Contents

Prefacep. iii
Chapter 1 Introduction to Wellness, Fitness, and Lifestyle Managementp. 1
Wellness: The New Health Goalp. 2
Reaching Wellness Through Lifestyle Managementp. 7
Tips for Todayp. 18
Summaryp. 18
For Further Explorationp. 18
Selected Bibliographyp. 20
Chapter 2 Basic Principles of Physical Fitnessp. 25
Physical Activity and Exercise for Health and Fitnessp. 26
Health-Related Components of Physical Fitnessp. 29
Principles of Physical Training: Adaptation to Stressp. 32
Designing Your Own Exercise Programp. 34
Tips for Todayp. 39
Summaryp. 39
For Further Explorationp. 40
Selected Bibliographyp. 42
Chapter 3 Cardiorespiratory Endurancep. 47
Basic Physiology of Cardiorespiratory Endurance Exercisep. 48
Benefits of Cardiorespiratory Endurance Exercisep. 53
Assessing Cardiorespiratory Fitnessp. 56
Developing A Cardiorespiratory Endurance Programp. 59
Exercise Injuriesp. 64
Tips for Todayp. 66
Summaryp. 67
For Further Explorationp. 68
Selected Bibliographyp. 69
Chapter 4 Muscular Strength and Endurancep. 79
Benefits of Muscular Strength and Endurancep. 80
Assessing Muscular Strength and Endurancep. 81
Fundamentals of Weight Trainingp. 82
Creating A Successful Weight Training Programp. 86
Tips for Todayp. 109
Summaryp. 109
For Further Explorationp. 111
Selected Bibliographyp. 111
Chapter 5 Flexibility and Low-Back Healthp. 123
Benefits of Flexibility and Stretching Exercisesp. 124
What Determines Flexibility?p. 125
Assessing Flexibilityp. 126
Creating A Successful Program to Develop Flexibilityp. 126
Preventing and Managing Low-Back Painp. 133
Tips for Todayp. 141
Summaryp. 141
For Further Explorationp. 142
Selected Bibliographyp. 144
Chapter 6 Body Compositionp. 155
What Is Body Composition, and Why Is It Important?p. 156
Assessing Body Compositionp. 158
Setting Body Composition Goalsp. 163
Making Changes in Body Compositionp. 164
Tips for Todayp. 164
Summaryp. 164
For Further Explorationp. 166
Selected Bibliographyp. 166
Chapter 7 Putting Together a Complete Fitness Programp. 175
Developing a Personal Fitness Planp. 176
Putting Your Plan Into Actionp. 182
Maintaining Your Program: Fit for Lifep. 183
Exercise Guidelines for People with Special Health Concernsp. 184
Exercise Guidelines for Life Stagesp. 187
Tips for Todayp. 188
Summaryp. 189
For Further Explorationp. 189
Selected Bibliographyp. 189
Sample Programs for Popular Activitiesp. 190
Chapter 8 Nutritionp. 203
Nutritional Requirements: Components of a Healthy Dietp. 204
Nutritional Guidelines: Planning Your Dietp. 218
Nutritional Planning: Making Informed Choices About Foodp. 229
A Personal Plan: Applying Nutritional Principlesp. 234
Tips for Todayp. 236
Summaryp. 236
For Further Explorationp. 239
Selected Bibliographyp. 240
Nutrition Resourcesp. 242
Chapter 9 Weight Managementp. 253
Health Implications of Overweight and Obesityp. 254
Factors Contributing to Excess Body Fatp. 255
Adopting a Healthy Lifestyle for Successful Weight Managementp. 257
Approaches to Overcoming a Weight Problemp. 261
Body Imagep. 266
Eating Disordersp. 268
Creating an Individual Weight-Management Planp. 270
Tips for Todayp. 272
Summaryp. 272
For Further Explorationp. 273
Selected Bibliographyp. 274
Chapter 10 Stressp. 283
What Is Stress?p. 284
Stress and Wellnessp. 287
Common Sources of Stressp. 289
Managing Stressp. 291
Getting Helpp. 298
Tips for Todayp. 300
Summaryp. 300
For Further Explorationp. 301
Selected Bibliographyp. 302
Chapter 11 Cardiovascular Healthp. 307
Risk Factors for Cardiovascular Diseasep. 308
Major Forms of Cardiovascular Diseasep. 313
Protecting Yourself Against Cardiovascular Diseasep. 319
Tips for Todayp. 321
Summaryp. 321
For Further Explorationp. 323
Selected Bibliographyp. 324
Chapter 12 Cancerp. 327
What Is Cancer?p. 328
Common Cancersp. 329
The Causes of Cancerp. 336
Preventing Cancerp. 339
Tips for Todayp. 340
Summaryp. 342
For Further Explorationp. 343
Selected Bibliographyp. 344
Chapter 13 Substance Use and Abusep. 347
Addictive Behaviorp. 348
Psychoactive Drugsp. 350
Alcoholp. 354
Tobaccop. 358
Tips for Todayp. 365
Summaryp. 365
For Further Explorationp. 366
Selected Bibliographyp. 367
Chapter 14 Sexually Transmitted Diseasesp. 373
The Major Stdsp. 374
Other Stdsp. 386
What You Can Dop. 387
Tips for Todayp. 388
Summaryp. 388
For Further Explorationp. 389
Selected Bibliographyp. 390
Chapter 15 Wellness for Lifep. 393
Developing Successful Interpersonal Relationshipsp. 394
Meeting the Challenges of Agingp. 399
Using the Health Care System Intelligentlyp. 400
Environmental Healthp. 403
Fit and Well for Lifep. 405
Tips for Todayp. 407
Summaryp. 406
For Further Explorationp. 407
Selected Bibliographyp. 408
Appendix A Injury Prevention and Personal Safetyp. 1
Appendix B Nutritional Content of Common Foodsp. 1
Appendix C Nutritional Content of Popular Items from Fast-Food Restaurantsp. 1
Appendix D Monitoring Your Progressp. 1
Behavior Change Workbookp. 1
Indexp. 1
Take Charge
Critical Consumer
Wellness Connection
Dimensions of Diversity
In Focus
Behavior Change Workbook Activities
Part 1 Developing a Plan for Behavior Change and Completing a Contract
Part 2 Overcoming Obstacles to Behavior Change
Laboratory Activities
Lab 1.1 Your Wellness Profilep. 21
Lab 1.2 Lifestyle Evaluationp. 23
Lab 2.1 Your Physical Activity Profilep. 43
Lab 2.2 Safety of Exercise Participationp. 45
Lab 3.1 Assessing Your Current Level of Cardiorespiratory Endurancep. 71
Lab 3.2 Developing an Exercise Program for Cardiorespiratory Endurancep. 77
Lab 4.1 Assessing Your Current Level of Muscular Strengthp. 113
Lab 4.2 Assessing Your Current Level of Muscular Endurancep. 117
Lab 4.3 Designing and Monitoring a Strength Training Programp. 121
Lab 5.1 Assessing Your Current Level of Flexibilityp. 145
Lab 5.2 Creating a Personalized Program for Developing Flexibilityp. 151
Lab 5.3 Assessing Low-Back Muscular Endurance and Posturep. 153
Lab 6.1 Assessing Body Compositionp. 167
Lab 6.2 Determining a Target Body Weightp. 173
Lab 7.1 A Personal Fitness Program Plan and Contractp. 199
Lab 7.2 Getting to Know Your Fitness Facilityp. 201
Lab 8.1 Your Daily Diet Versus the Food Guide Pyramidp. 245
Lab 8.2 Dietary Analysisp. 249
Lab 8.3 Informed Food Choicesp. 251
Lab 9.1 Calculating Daily Energy Balancep. 275
Lab 9.2 Identifying Weight-Loss Goals and Ways to Meet Themp. 279
Lab 9.3 Checking for Body Image Problems and Eating Disordersp. 281
Lab 10.1 Identifying Your Stress Level and Key Stressorsp. 303
Lab 10.2 Stress-Management Techniquesp. 305
Lab 11.1 Cardiovascular Healthp. 325
Lab 12.1 Cancer Preventionp. 345
Lab 13.1 Is Alcohol a Problem in Your Life?p. 369
Lab 13.2 For Smokers Only: Why Do You Smoke?p. 371
Lab 14.1 Behaviors and Attitudes Related to STDsp. 391
Lab 15.1 Looking to the Futurep. 409
1 Introduction to Wellness, Fitness, and Lifestyle Management
2 Basic Principles of Physical Fitness
3 Cardiorespiratory Endurance
4 Muscular Strength and Endurance
5 Flexibility and Low-Back Health
6 Body Composition
7 Putting Together a Complete Fitness Program
8 Nutrition
9 Weight Management
10 Stress
11 Cardiovascular Health
12 Cancer
13 Substance Use and Abuse
14 Sexually Transmitted Diseases
15 Wellness for Life
Appendix A Injury Prevention and Personal Safety
Appendix B Nutritional Content of Common Foods
Appendix C Nutritional Content of Popular Items from Fast-Food Restaurants
Appendix D Monitoring Your Progress Behavior Change Workbook