运动锻炼与身心健康
想法丨发现丨习惯丨人文
让阅读成为习惯,让灵魂拥有温度
Core Concepts and Labs in Physical Fitness and Wellness
“体适能”和“全面身心健康”的核心概念与操作实验
TWELFTH EDITION(第12版),BRIEF EDITION(简明版)
Published by McGraw-Hill Education 2017(麦格劳希尔教育集团2017年出版)
A college sophomore sets the following goals for herself:
• Join new social circles and make new friends whenever possible.
• Exercise every day.
• Clean up trash and plant trees in blighted neighborhoods in her community.
一名大二女生为自己设定了以下目标:
l 加入新的社交圈,尽可能结交新朋友。
l 每天锻炼。
l 到邻近的破败社区清理垃圾和种树。
These goals may differ, but they have one thing in common. Each contributes, in its own way, to this student’s health and well-being. Not satisfied merely to be free of illness, she wants more. She has decided to live actively and fully—not just to be healthy, but to pursue a state of overall wellness. 这些目标可能有所不同,但它们都有一个共同点。每个目标都以自己的方式为这名女生的身体健康(俗称:小健康)和全面的身心健康(俗称:大健康)做出贡献。她不满足于“不生病”,而是想有更多的获得。她决定积极、充分地生活,不仅仅是为了身体健康,更是为了追求一种全面的“身心健康状态”。(这就是身体运动的四大个体功能:健身、娱乐、社交和成就)
怎样才能把上述三个“似小实大”的目标“嵌入”到自己的日常生活中去呢?这本书提供了科学的解决方案。
BRIEF CONTENTS (简要目录)
PREFACE 前言
1、INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT身心健康、体适能和生活方式管理概论
2、PRINCIPLES OF PHYSICAL FITNESS 运动健身的原则
3、CARDIORESPIRATORY ENDURANCE 心肺耐力
4、MUSCULAR STRENGTH AND ENDURANCE 肌肉力量与耐力
5、FLEXIBILITY AND LOW-BACK HEALTH 身体柔韧性和腰部健康
6、BODY COMPOSITION 体成分
7、PUTTING TOGETHER A COMPLETE FITNESS PROGRAM全面健身计划的整合
8、NUTRITION 营养
APPENDIXES 附录
A、INJURY PREVENTION AND PERSONAL SAFETY A 损伤预防和个人安全
B、EXERCISE GUIDELINES FOR PEOPLE WITH SPECIAL HEALTH CONCERNS有特殊健康问题人群的锻炼指南
C、MONITORING YOUR PROGRESS 监测你的进步
CREDITS 学分
INDEX 索引
以下是前三章的详细目录:
CONTENTS 目录
PREFACE 前言
1、INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT身心健康、体适能和生活方式管理概论
WELLNESS: NEW HEALTH GOALS身心健康:新(时代)的健康目标
The Dimensions of Wellness 身心健康的维度
New Opportunities for Taking Charge 抓住新机遇
National Health 全民健康(全民健身、健康中国)
Behaviors That Contribute to Wellness有助身心健康的行为
The Role of Other Factors in Wellness 影响身心健康的其他相关因素
College Students and Wellness 大学生和身心健康
REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT 通过生活方式管理达成身心健康
Getting Serious about Your Health 认真对待自己的身体健康
Building Motivation to Change 构建改变(生活方式)的动机
Enhancing Your Readiness to Change 做好充分的准备
Dealing with Relapse 处理好“行为反复”
Developing Skills for Change: Creating a Personalized Plan掌握改变(生活方式)的技能:制定一个(最适合自己的)个性化的计划
Putting Your Plan into Action 把自定的计划付诸行动
Staying with It 坚持下去
Being Fit and Well for Life 让身体更加健康、使生活更加充实
Tips for Today and the Future 当下和未来的提示
Summary 小结
For Further Exploration 进一步的探索
Selected Bibliography 精选的参考书目
LAB 1.1 Your Wellness Profile 操作实验1.1 个人身心健康档案
LAB 1.2 Lifestyle Evaluation 操作实验1.2 (个人)生活方式评估
2、PRINCIPLES OF PHYSICAL FITNESS 运动健身的原则
PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS为达成身体健康和体适能所需要的身体活动和身体锻炼
Physical Activity on a Continuum 身体活动连续统(生活时空链)
How Much Physical Activity Is Enough? 多少身体活动(负荷)才合适?
COMPONENTS OF PHYSICAL FITNESS 体适能成分
Cardiorespiratory Endurance 心肺耐力
Muscular Strength 肌肉力量
Muscular Endurance 肌肉耐力
Flexibility (身体)柔韧性
Body Composition 身体成分
Skill (Neuromuscular)-Related Components of Fitness 与(神经肌肉性)运动技能相关的体适能成分
PRINCIPLES OF PHYSICAL TRAINING: ADAPTATION TO STRESS 身体锻炼的原则:应激适应
Specificity—Adapting to Type of Training 特异性 — 对锻炼(运动)类型的适应
Progressive Overload—Adapting to the Amount of Training and the FITT Principle渐进超负荷 — 对负荷总量的适应和FITT原则
Reversibility—Adapting to a Reduction in Training 可逆性 — 对锻炼负荷减少的适应
Individual Differences—Limits on Adaptability 个体差异性 — 个体适应的局限
DESIGNING YOUR OWN EXERCISE PROGRAM 设计自己的锻炼计划
Getting Medical Clearance 体检合格
Assessing Yourself 自我评估
Setting Goals 目标设定
Choosing Activities for a Balanced Program 为平衡的计划选择(身体)活动
Guidelines for Training 锻炼指南
Tips for Today and the Future 当下和未来的提示
Summary 小结
For Further Exploration 进一步的探索
Selected Bibliography 精选的参考数目
LAB 2.1 Safety of Exercise Participation 操作实验2.1 参与运动锻炼的安全保障
LAB 2.2 Overcoming Barriers to Being Active操作实验2.2 克服锻炼参与的障碍
LAB 2.3 Using a Pedometer to Track Physical Activity操作实验2.3 用计步器跟踪身体活动
3、CARDIORESPIRATORY ENDURANCE BASIC PHYSIOLOGY OF CARDIORESPIRATORY
ENDURANCE EXERCISE心肺耐力运动锻炼的“心肺耐力基础生理学”
The Cardiorespiratory System 心肺呼吸循环系统
Energy Production 能量生成
Exercise and the Three Energy Systems 运动锻炼与三大供能系统
BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE 心肺耐力锻炼的益处
Improved Cardiorespiratory Functioning 改善心肺呼吸系统的功能
Improved Cellular Metabolism 改善细胞的新陈代谢
Reduced Risk of Chronic Disease降低罹患慢病的风险
Better Control of Body Fat更好地控制身体脂肪
Improved Immune Function 提高免疫功能
Improved Psychological and Emotional Well-Being改善心理和情感健康
ASSESSING CARDIORESPIRATORY FITNESS 心肺体适能评估
Choosing an Assessment Test选择一个评估测试(方法)
Monitoring Your Heart Rate 监测你的心率
Interpreting Your Score 解释你的得分
DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM 制定一个心肺耐力锻炼计划
Setting Goals 设定目标
Applying the FITT Equation 运用FITT公式
Warming Up and Cooling Down 做好热身和放松运动
Building Cardiorespiratory Fitness 构建心肺适能
Maintaining Cardiorespiratory Fitness 保持心肺适能
EXERCISE SAFETY AND INJURY PREVENTION 运动安全与损伤预防
Hot Weather and Heat Stress 炎热天气和热应激
Cold Weather 寒冷天气
Poor Air Quality 低劣空气质量
Exercise Injuries 运动损伤
Tips for Today and the Future 当下和未来的提示
Summary 小结
For Further Exploration 进一步的探索
Selected Bibliography 精选参考书目
LAB 3.1 Assessing Your Current Level of Cardiorespiratory Endurance 操作实验3.1评估自己当前的心肺耐力水平
LAB 3.2 Developing an Exercise Program for Cardiorespiratory Endurance制定一个(适合自己的)心肺耐力锻炼计划
注:简明版总计321页,都是基于证据(或案例)的、最新的“运动健身”知识及其应用实验。完整版则还要庞大,包括了许多心理调适方法、社交方法等实用工具。
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