Fitness and Well-Being for Life With HKPropel Access

Chapter 1. Staying Healthy and Well Throughout Life
Staying Healthy Through the Life Span
New Perspectives on Well-Being
Classic Components of Wellness
The Functional Movement and Well-Being Connection
Summary

Chapter 2. Functional Movement Choices
Understanding Physical Activity Recommendations
Integrating Physical Activity, Exercise, and Sedentarism
Fitting Movement Into Everyday Life
Safety First: Getting Started With a Personal Movement Program
Summary

Chapter 3. Personalizing Healthy Behavior Change
Are You Ready to Change?
Behavioral Theories Grounded in Social Psychology
Personalizing the Behavior Change Process
Goal Setting Revisited
Summary

Chapter 4. Cardiorespiratory Fitness
Your Energy Needs: Supply and Demand
Cardiorespiratory Fitness Benefits Your Daily Life
Assessing Your Cardiorespiratory Fitness
Designing Your Plan to Improve Cardiorespiratory Fitness
Safety First: Getting Started With Cardiorespiratory Fitness
Summary

Chapter 5. Muscular Fitness
Your Body Was Designed to Move
Key Definitions
Muscular Fitness Benefits Your Daily Life
Assessing Your Muscular Fitness
Designing Your Plan to Improve Muscular Fitness
Analyzing Your Fitness Choices
Safety First: Getting Started With Resistance Training
Summary

Chapter 6. Flexibility, Neuromotor Fitness, and Posture
All About Flexibility
Mind the Stretch Reflex!
Neuromuscular and Functional Fitness
Preventing Low Back Pain
Summary

Functional Fitness Training
Lower Leg (Calves)
Front of Upper Leg (Quads)
Back of Upper Leg and Rear Hip (Hams and Glutes)
Trunk and Abdomen (Abs)
Lower Back
Outer Thigh and Upper Hip (Hip Abductors)
Inner Thigh (Hip Adductors)
Chest and Front of Shoulder
Upper Back and Shoulders
Middle Back (Lats)
Front of Upper Arm
Back of Upper Arm

Chapter 7. Body Composition
Body Composition Basics
Assessing Body Composition
Weight Status, Body Composition, and Your Risk of Chronic Disease
A Healthy Body Composition Benefits You—Today and in the Future!
Designing Your Plan to Improve Body Composition
Summary

Chapter 8. Dietary Guidelines for Healthy Fueling
Eating Well: Balanced and Clean
The Many Benefits of a Healthy Diet
Dietary Guidelines for Americans
Food Safety Basics
Summary

Chapter 9. Weight Management
Weight Management: Our Greatest Modern Health Challenge
Energy Balance Math
Weight-Management Strategies
Daily Movement Is Essential for Weight Management
Psychological Concerns Regarding Weight Management
When Professional Help Is Needed
Summary

Chapter 10. Stress Management
The Contemporary Stress Experience
The Stress Response
Common Stressors and Hassles of College Life
Key Stress-Management Strategies
Social, Stressed, and Sleepless
Summary

Chapter 11. Remaining Free From Addiction
Types of Addictions
What Is Addiction?
Psychoactive Drugs
Alcohol
Tobacco
Summary

Chapter 12. Sexuality and Health
Sexuality as a Dimension of Health
Reproductive System
Contraception and Birth Control Methods
Sexually Transmitted Infections
Reducing the Risks
Sexual Assault
COVID and Sexual Health
Summary

Chapter 13. Reducing the Risks for Metabolic Syndrome
Are You at Risk for Metabolic Syndrome?
Evaluating Your Risk for Diabetes Mellitus
Cardiovascular Disease: Our Number One Killer
Prevention of CVD Starts Early in Life
Summary

Chapter 14. Reducing the Risks for Cancer
The Nature of Cancer
Who Gets Cancer?
Detection, Staging, and Treatment of Cancer
Causes of Cancer
Most Commonly Diagnosed Cancers
Summary

Chapter 15. Fitness and Well-Being: Today and Beyond
Living Well Over the Life Span
Differences Between Physiological and Chronological Age
Behavioral Systems Approach to Healthy Living
Approaches to Medicine
Finding Resources to Enhance Your Fitness and Well-Being
Specific Wellness Concepts and SMART Goals Revisited
Healthy People 2030 and Beyond
Fitness and Well-Being: A Way of Life

Fitness and Well-Being for Life, Second Edition With HKPropel Access, provides a personal and interactive tool for college students to learn how to lead and sustain lives that are healthier, happier, and more productive. Evidence-based physical and mental health guidance is presented in an accessible writing style and organized in a logical progression, resulting in a text easily relatable to and understood by college students.

With an emphasis on behavior modification to develop long-term health habits, challenges specific to college students are addressed, including stress management, substance abuse and addiction, sexual health, weight management, cardiovascular exercise, functional movements, strength training, and nutrition.

Students will be equipped with the understanding and tools to make lifestyle changes that matter. Related learning aids, delivered through HKPropel, include 48 video clips demonstrating proper movement technique. A fitness testing video, new to this edition, helps students visually see and understand how to conduct personal fitness tests. Also new to this edition are video demonstrations of two sample workouts, one with total body movements that target small and weak muscle groups and one with upper-body exercises using resistance bands. These sample workouts serve as examples for students to learn how to structure their own workouts. Practical learning activities, assignable by instructors in HKPropel, provide real-life context and personal application of the material, focusing on completing individual assessments, goal setting, and identifying the pros and cons of modifying their behavior. New guided notes encourage students to understand the content and tools provided in each chapter, ensuring they can embrace behavior changes for life. Comprehension of the content is gauged through automatically graded chapter quizzes assigned and tracked by instructors within HKPropel.

Within the book, pedagogical aids and practical tips promote understanding and application to daily life, including Immunity Booster tips with practical advice for staying healthy, Behavior Check sidebars to help students integrate concepts, and Now and Later sidebars that encourage students to consider how actions today will affect their future. A Functional Fitness Training insert provides movements to strengthen key muscles and explains their relevance to common activities, while infographics, tables, and figures throughout illustrate and reinforce key concepts in an easy-to-understand manner.

Fitness and Well-Being for Life, Second Edition With HKPropel Access, helps students learn how to make healthy choices and enact positive behavior changes to lead healthier and happier lives both now and in the future.

Note: A code for accessing HKPropel is included with this ebook.

Carol K. Armbruster, PhD, is the first teaching professor emeritus in the department of kinesiology in the School of Public Health at Indiana University (IU) at Bloomington. She previously served as a program director of fitness and wellness for the IU Division of Recreational Sports, where she managed a program that offered more than 100 group exercise sessions per week.

During her more than 35 years of teaching college students and training fitness leaders, she has served on the American College of Sports Medicine (ACSM) board of trustees and the American Council on Exercise (ACE) credentialing committees, and she is a fellow of ACSM. She is also an ACSM-certified exercise physiologist, holds the level 2 Exercise Is Medicine credential, and has enjoyed her work as a “pracademic” translating research to practice.

Ellen M. Evans, PhD, is a department chair and professor at Indiana University. Previously, she was the associate dean for research and graduate education at University of Georgia (UGA) and director of the Center for Physical Activity and Health in the UGA College of Education. Prior to joining the faculty at UGA, she was a postdoctoral research fellow in geriatrics and gerontology and applied physiology at Washington University School of Medicine and was on the faculty of the University of Illinois at Urbana-Champaign.

Evans has been named a fellow of the American College of Sports Medicine (ACSM) and the National Academy of Kinesiology (NAK).

Catherine M. Laughlin, HSD, MPH, is a clinical professor and assistant department chair of the department of applied health science in the School of Public Health at Indiana University (IU) at Bloomington. Her research interests include sexual health education, cancer prevention and education, program planning, and implementation and evaluation in community-based organizations. She is regularly interviewed by media outlets as a human sexuality and sexual health education expert.