Contributors
Unit I. Getting Started
Chapter 1. Fitness and Wellness for All
Activity 1: Starter Workout
Lesson 1.1 Fitness for Life
Self-Assessment: Exercise Basics
Lesson 1.2 Fitness Through Physical Activity
Taking Charge: Making Self-Assessments
Self-Management Skill: Learning to Self-Assess
Activity 2: Health- and Skill-Related Fitness Stunts
Chapter Review
Chapter 2. Safe and Smart Physical Activity
Activity 1: Fitness Games
Lesson 2.1 Getting Ready
Self-Assessment: FITNESSGRAM 1—Strength and Muscular Endurance
Lesson 2.2 Physical Activity and Injury
Taking Charge: Building Self-Confidence
Self-Management Skill: Building Self-Confidence
Activity 2: Safe Exercise Circuit
Chapter Review
Chapter 3. Benefits of Physical Activity
Activity 1: Cooperative Games
Lesson 3.1 Health and Wellness Benefits
Self-Assessment: Healthy Back Test
Lesson 3.2 Healthy Back and Good Posture
Taking Charge: Reducing Risk Factors
Self-Management Skill: Reducing Risk Factors
Activity 2: Back Exercise Circuit
Chapter Review
Unit II. Becoming and Staying Physically Active
Chapter 4. How Much Is Enough?
Activity 1: Line Exercise
Lesson 4.1 How Much Physical Activity Is Enough?
Self-Assessment: Assessing Your Posture
Lesson 4.2 How Much Fitness Is Enough?
Taking Charge: Choosing a Good Activity
Self-Management Skill: Choosing Appropriate Activities
Activity 2: Circuit Workout
Chapter Review
Chapter 5. Learning Self-Management Skills
Activity 1: Fitness Trail
Lesson 5.1 Learning Self-Management Skills
Self-Assessment: FITNESSGRAM 2—Body Composition and Flexibility
Lesson 5.2 Goal Setting
Taking Charge: Setting Goals
Self-Management Skill: Goal Setting
Activity 2: Elastic Band Exercise Circuit
Chapter Review
Chapter 6. Lifestyle Physical Activity and Positive Attitudes
Activity 1: School Stepping
Lesson 6.1 Activities for a Lifetime—Choices From the Pyramid
Self-Assessment: Walking Test
Lesson 6.2 Attitudes
Taking Charge: Building Positive Attitudes
Self-Management Skill: Building Positive Attitudes
Activity 2: Walking for Wellness
Chapter Review
Unit III. Physical Activity Pyramid: Level 2 Activities
Chapter 7. Cardiovascular Fitness
Activity 1: Aerobic Dance Routine
Lesson 7.1 Cardiovascular Fitness Facts
Self-Assessment: Cardiovascular Fitness—Step Test and Mile Run
Lesson 7.2 Building Cardiovascular Fitness
Taking Charge: Logging Your Activities
Self-Management Skill: Learning to Self-Monitor
Activity 2: Cardiovascular Fitness: How Much Activity Is Enough?
Chapter Review
Chapter 8. Active Aerobics and Recreation
Activity 1: Step Aerobics
Lesson 8.1 Active Aerobics
Self-Assessment: FITNESSGRAM 3—Cardiovascular Fitness, Flexibility, and Strength
Lesson 8.2 Active Recreation
Taking Charge: Finding Social Support
Self-Management Skill: Finding Social Support
Activity 2: Jogging: Biomechanical Principles and Guidelines
Chapter Review
Chapter 9. Active Sports and Skill-Related Physical Fitness
Activity 1: Orienteering
Lesson 9.1 Skills and Skill-Related Physical Fitness
Self-Assessment: Assessing Skill-Related Physical Fitness
Lesson 9.2 Active Sports
Taking Charge: Building Performance Skills
Self-Management Skill: Building Performance Skills
Activity 2: The Sports Stars Program
Chapter Review
Unit IV. Physical Activity Pyramid: Level 3 Activities
Chapter 10. Flexibility
Activity 1: Jump and Stretch Routine
Lesson 10.1 Flexibility Facts
Self-Assessment: Arm, Leg, and Trunk Flexibility
Lesson 10.2 Improving Flexibility
Taking Charge: Building Intrinsic Motivation
Self-Management Skill: Building Intrinsic Motivation
Activity 2: The Basic 10: Flexibility Exercise Circuit
Chapter Review
Chapter 11. Muscle Fitness: Basic Principles and Strength
Activity 1: Partner Resistance Exercises
Lesson 11.1 Muscle Fitness Basics
Self-Assessment: Determining Your Modified 1RM and Grip Strength
Lesson 11.2 Building Strength
Taking Charge: Preventing Relapse
Self-Management Skill: Preventing Relapse
Activity 2: Fundamentals of Weight and Resistance Training
Chapter Review
Chapter 12. Muscle Fitness: Muscular Endurance and General Muscle Fitness Information
Activity 1: Homemade Weights
Lesson 12.1 Improving Muscular Endurance
Self-Assessment: Muscular Endurance
Lesson 12.2 Muscle Fitness
Taking Charge: Managing Time
Self-Management Skill: Time Management
Activity 2: Muscular Endurance Exercise Circuit
Chapter Review
Unit V. Healthy Choices
Chapter 13. Body Composition
Activity 1: Your Exercise Circuit
Lesson 13.1 The Facts About Body Composition
Self-Assessment: Skinfold Measurements and Height–Weight Charts
Lesson 13.2 Controlling Body Fatness
Taking Charge: Improving Physical Self-Perceptions
Self-Management Skill: Improving Physical Self-Perceptions
Activity 2: Muscle Fitness Exercises With Resistance Machines
Chapter Review
Chapter 14. Choosing Nutritious Food
Activity 1: Jollyball
Lesson 14.1 A Healthy Diet
Self-Assessment: Body Measurements
Lesson 14.2 Making Food Choices
Taking Charge: Saying "No"
Self-Management Skill: Saying "No" to Overeating
Activity 2: Cooperative Aerobics
Chapter Review
Chapter 15. Making Consumer Choices
Activity 1: Continuous Rhythmical Exercise
Lesson 15.1 Health and Fitness Quackery
Self-Assessment: Reassessing Body Composition, Flexibility, and Strength
Lesson 15.2 Evaluating Health Clubs, Equipment, Media, and Internet Materials
Taking Charge: Learning to Think Critically
Self-Management Skill: Learning to Think Critically
Activity 2: Active Learning: Isometric Exercise Circuit
Chapter Review
Unit VI. Wellness and Personal Program Planning
Chapter 16. A Wellness Perspective
Activity 1: Cooper's Aerobics
Lesson 16.1 All About Health and Wellness
Self-Assessment: Reassessing Cardiovascular Fitness and Muscular Endurance
Self-Assessment: Wellness
Lesson 16.2 Healthy Lifestyles and Environments
Taking Charge: Thinking Success
Self-Management Skill: Thinking Success
Activity 2: Your Health and Fitness Club
Chapter Review
Chapter 17. Stress Management
Activity 1: Frisbee Golf
Lesson 17.1 Facts About Stress
Self-Assessment: Identifying Signs of Stress
Lesson 17.2 Managing Stress
Taking Charge: Controlling Competitive Stress
Self-Management Skill: Controlling Competitive Stress
Activity 2: Relaxation Exercises for Stress Management
Chapter Review
Chapter 18. Personal Program Planning
Activity 1: Exercising at Home
Lesson 18.1 Program Planning
Self-Assessment: Evaluating Your Personal Program
Lesson 18.2 Staying Fit and Active
Taking Charge: Overcoming Barriers
Self-Management Skill: Overcoming Barriers
Activity 2: Performing Your Plan
Chapter Review
Glossary
Index
