Mary Greeley Medical Center, Ames, Iowa

Concepts of Fitness & Wellness A Comprehensive Lifestyle Approach

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CONCEPTS OF FITNESS AND WELLNESS: A COMPREHENSIVE LIFESTYLE APPROACH, ELEVENTH EDITION Published by McGraw-Hill, a business unit of The McGraw-Hill Companies, Inc., 1221 Avenue of the Americas, New York, NY, 10020. Copyright © 2016 by The McGraw-Hill Companies, Inc. All rights reserved. Printed in the United States of America. Previous editions © 2013, 2011, 2009. 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.

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.

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ISBN 978-007-352348-4 MHID 0-07-352348-8

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Library of Congress Cataloging-in-Publication Data

Concepts of fitness & wellness : a comprehensive lifestyle approach/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. — Eleventh edition. pages cm Includes bibliographical references and index. ISBN 978-0-07-352348-4 (acid-free paper) 1. Physical fitness. 2. Exercise. 3. Health. I. Corbin, Charles B. II. Title: Concepts of fitness and wellness. RA781.C644 2015 613.7—dc23 2015024375 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.

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15 Nutrition 307

16 Managing Diet and Activity for Healthy Body Fatness 331

Section I

Lifestyles for Health, Wellness, and Fitness 1

1 Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction 1

2 Determinants of Lifelong Health, Wellness, and Fitness 15

3 Self-Management and Self-Planning Skills for Health Behavior Change 27

Brief Contents

Section II

An Introduction to Physical Activity 45

4 Preparing for Physical Activity 45

5 The Health Benefits of Physical Activity 65

6 How Much Physical Activity Is Enough? 83

Section III

The Physical Activity Pyramid 97

7 Moving from Inactivity to Moderate-Intensity Active Lifestyles 97

8 Cardiorespiratory Endurance 113

9 Vigorous Aerobics, Sports, and Rec