Walking and Jogging for Health and Wellness 6th Revised edition

Introducing students to the health benefits of walking and jogging, this title presents persuasive and logical reasons to include exercise daily. It provides guidelines for beginning and sustaining walking and jogging programs in order to meet health and fitness goals.

Cengage Learning Activity Series From aerobics and yoga -- to bowling, tennis, weight training, and more -- Cengage Learning offers a complete line of activities texts to meet your teaching needs. Written for individuals of all skill levels and backgrounds, the Cengage Learning Activity Series goes beyond the mere fundamentals, showing students how to improve, excel, and simply get more enjoyment from their favorite physical activities. Introduce students to the health benefits of walking and jogging with this concise text, WALKING AND JOGGING FOR HEALTH AND WELLNESS. It presents persuasive and logical reasons to include exercise daily, and provides guidelines for beginning and sustaining walking and jogging programs in order to meet health and fitness goals.

"Cengage Learning Activity Series": From aerobics and yoga - to bowling, tennis, weight training, and more - "Cengage Learning" offers a complete line of activities texts to meet your teaching needs. Written for individuals of all skill levels and backgrounds, "The Cengage Learning Activity Series" goes beyond the mere fundamentals, showing students how to improve, excel, and simply get more enjoyment from their favorite physical activities. Introduce students to the health benefits of walking and jogging with this concise text, "Walking and Jogging for Health and Wellness". It presents persuasive and logical reasons to include exercise daily, and provides guidelines for beginning and sustaining walking and jogging programs in order to meet health and fitness goals.

Preface		ix
1 Physical Fitness: An Overview		1	(16)
America on the Move		1	(1)
Aerobic Exercise and Health		2	(1)
Trends in Fitness and Sports		3	(1)
ACSM and CDC Guidelines		4	(2)
Exercise Programs in Business and Industry		6	(1)
The Costs of Sedentary Living		6	(1)
Disease and Death Patterns		7	(2)
Managing Time		9	(1)
Rationale for Choosing Walking and Jogging		10	(2)
Walking		10	(1)
Jogging		11	(1)
Health-Related Fitness		12	(1)
Performance-Related Fitness		12	(1)
Summary		13	(1)
Notes		14	(3)
2 Getting Started		17	(20)
Moving toward an Active Lifestyle		17	(1)
Components of Behavior Change		18	(2)
Motivational Strategies		19	(1)
Regular and Consistent Participation		20	(1)
The Medical Exam		21	(1)
Achieving Objectives		21	(1)
Warming Up		21	(3)
Principles of Exercise		24	(5)
Intensity		24	(3)
Frequency		27	(1)
Duration		28	(1)
Overload and Progression		28	(1)
Specificity		29	(1)
Cooling Down after Exercise		29	(2)
Phase One Light Activity		29	(1)
Phase Two Stretching Exercises		30	(1)
The Quest for Resources		31	(3)
Summary		34	(1)
Notes		34	(3)
3 Walking and Jogging for Health and Fitness		37	(18)
The Fundamentals of Walking		37	(5)
These Shoes Were Made for Walking		37	(1)
The Energy Cost of Walking		38	(2)
Mechanics of Walking		40	(1)
Summary of Walking Tips		41	(1)
The Fundamentals of Jogging		42	(5)
These Shoes Were Made for Jogging		42	(2)
Energy Cost of Jogging		44	(1)
Mechanics of Jogging		45	(1)
Summary of Jogging Tips		46	(1)
Health Benefits of Walking and Jogging		47	(1)
Walking and Jogging for Special Populations		48	(4)
Special Concerns of Women		49	(1)
Exercise and the Elderly		50	(1)
The Need for Children to Exercise		51	(1)
An Uncomplicated Walking Program for the Obese		52	(1)
Summary		52	(1)
Notes		53	(2)
4 Prevention and Treatment of Walking and Jogging Injuries		55	(12)
Principles of Injury Prevention		55	(1)
Incidence and Risk of Exercise-Related Injuries		56	(1)
Treating Common Injuries		56	(7)
General Treatment: The RICES Principle		57	(1)
Treating Selected Injuries		57	(4)
Plantar Fasciitis		61	(1)
Shin Splints		61	(1)
Stress Fractures (Overuse Injury)		62	(1)
Other Exercise Concerns		63	(1)
The Wisdom of Exercising during Illness		63	(1)
Nutritional Approaches for Preventing and Treating Illness		64	(1)
Summary		64	(2)
Notes		66	(1)
5 Physiological Adaptations of Walking and Jogging		67	(22)
Body Size and O2 Utilization		67	(1)
Chronic Adaptions---Training Effects		68	(6)
Heart Rate		68	(1)
Stroke Volume		69	(1)
Cardiac Output		69	(1)
Blood Pressure		69	(1)
Blood Volume		70	(1)
Heart Volume		70	(1)
Respiratory Responses		71	(1)
Metabolic Responses		71	(1)
O2 Deficit/O2 Debt		72	(1)
Effects of Age on VO2 max		72	(1)
Effect of Inherited Factors		73	(1)
Effects of Gender on VO2 max		74	(1)
Anaerobic Threshold---Lactate Threshold		74	(1)
Deconditioning---Losing the Training Effect		74	(1)
Walking/Jogging in Various Climatic Conditions		75	(6)
Hot Weather		75	(4)
Cold Weather		79	(2)
Assessing Cardiorespiratory Endurance		81	(5)
Walking Tests		81	(3)
Jogging/Running Test		84	(2)
Summary		86	(1)
Notes		87	(2)
6 Nutrition for Active People		89	(34)
Nutrition and Health		89	(1)
Basic Nutrition		90	(15)
Food Guide Pyramid		90	(1)
Nutrition Facts Food Label		91	(1)
The Calorie-Containing Nutrients		91	(9)
The Regulatory Nutrients		100	(5)
The Reduction Equation: Exercise + Sensible Eating = Fat Control		105	(7)
Effects of Exercise on Weight Control		106	(3)
The Effect of Diet on Weight Control		109	(1)
Weight Cycling		110	(1)
Waist/Hip Ratio (WHR)		111	(1)
Weight Gain for Underweight People		112	(1)
Measuring Overweight		112	(1)
Measuring Body Composition		113	(5)
Summary		118	(1)
Notes		119	(4)
7 Reducing the Risk of Selected Diseases Through Exercise		123	(22)
Cardiovascular Diseases		123	(12)
Risk Factors for Heart Disease		124	(10)
New and Emerging Risk Factors		134	(1)
Cancer		135	(1)
Osteoporosis		136	(1)
Risk Factors for Osteoporosis		137	(1)
Effects of Exercise		137	(1)
Osteoarthritis		137	(1)
Asthma		138	(1)
Depression		139	(1)
Summary		140	(2)
Notes		142	(3)
Appendix: World Wide Web Sites of Interest		145	(4)
Glossary		149	(6)
Index		155