American College of Sports Medicine - ACSMs Complete Guide to Fitness & Health, 2E

Library of Congress Cataloging-in-Publication Data

Names: Bushman, Barbara Ann, editor. | American College of Sports Medicine.

Title: ACSM's complete guide to fitness & health / Barbara Bushman, PhD.,

editor.

Other titles: Complete guide to fitness & health. | American College of

Sports Medicine's complete guide to fitness and health

Description: Second edition. | Champaign, IL : Human Kinetics, [2017] |

Revised edition of: Complete guide to fitness & health / Barbara Bushman,

editor (Champaign, IL : Human Kinetics, c2011). | Includes bibliographical

references and index.

Identifiers: LCCN 2016048914 (print) | LCCN 2017000135 (ebook) | ISBN

9781492533672 (print) | ISBN 9781492548782 (ebook)

Subjects: LCSH: Exercise. | Physical fitness. | Health.

Classification: LCC RA781 .C575 2017 (print) | LCC RA781 (ebook) | DDC

613.7--dc23

LC record available at https://lccn.loc.gov_2016048914

ISBN: 978-1-4925-3367-2 (print)

Copyright 2017, 2011 by American College of Sports Medicine

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. Care has been taken to confirm the accuracy of the information presented and to describe generally accepted practices. However, the authors, editors, and publisher are not responsible for errors or omissions or for any consequences from application of the information in this publication and make no warranty, expressed or implied, with respect to the currency, completeness, or accuracy of the contents of the publication. It is published and sold with the understanding that the authors, editors, and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other assistance is required, it is the responsibility of the reader or user to obtain the services of a doctor or other competent professional. Application of this information in an educational or any other situation remains the professional responsibility of the practitioner; the clinical treatments described and recommended may not be considered absolute and universal recommendations. THE AMERICAN COLLEGE OF SPORTS MEDICINE and the publisher disclaim responsibility for any injury to person or property resulting from any ideas or products referred to in this publication. If you do not agree to these limitations, do not buy this publication or employ the practices discussed in it.

The authors, editors, and publisher have exerted every effort to ensure that drug selection and dosage set forth in this text are in accordance with the current recommendations and practice at the time of publication. However, in view of ongoing research, changes in government regulations, and the constant flow of information relating to drug therapy and drug reactions, the reader is urged to check the package insert for each drug for any change in indications and dosage and for added warnings and precautions. This is particularly important when the recommended agent is a new or infrequently employed drug. Some drugs and medical devices presented in this publication have Food and Drug Administration (FDA) clearance for limited use in restricted research settings. It is the responsibility of the health care provider to ascertain the FDA status of each drug or device planned for use in their clinical practice, and it is the responsibility of the user or patient to ensure that he or she has obtained the advice of a doctor or other appropriate, competent medical professional before taking any drug or using any medical device.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased ACSMs Complete Guide to Fitness & Health, Second Edition: pp. 35, 73, 211, 212, 225, 243, 245, 259, and 260-262. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased ACSMs Complete Guide to Fitness & Health, Second Edition, may not reproduce any material.

Permission notices for material reprinted in this book from other sources can be found on page(s) ix-xii.

The web addresses cited in this text were current as of October 2016, unless otherwise noted.

Acquisitions Editor: Michelle Maloney

Developmental Editor: Laura Pulliam

Managing Editor: Caitlin Husted

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Indexer: Andrea Hepner

Permissions Manager: Martha Gullo

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Cover Designer: Keith Blomberg

Photograph (cover): klenova/Getty Images/iStockphoto

Photographer (interior): Neil Bernstein, unless otherwise noted

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Illustrations: Human Kinetics, unless otherwise noted

Printer: Versa Press

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

The paper in this book is certified under a sustainable forestry program.

Human Kinetics

Website: www.HumanKinetics.com

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E6843

To Tobin, my dear husband and partner in all life brings our way. Your encouragement and support are pivotal to completion of this project and all the other ventures (and adventures) that I just cant pass up. We are, and always will be, Team Bushman.

BB

Step one toward better health is already done! You have taken the first step by opening this book in order to see what additional steps you can take to promote your health and fitness. ACSMs Complete Guide to Fitness & Health, Second Edition, is unique in the merging of research-based, scientific information with practical and adaptable plans that you can use. Your choices related to physical activity and nutrition can have a major impact on your current and future health. The Complete Guide provides you with simple ways to assess your status and then, using insights gained, to enhance your exercise program as well as to make optimal nutrition decisions that fit with your personal goals.

The book is divided into four parts. Part I provides overviews and motivation to be more active and make positive dietary choices. Part II looks at the various fitness components and how you can include these elements in your exercise program. Part III gets specific with nutrition and physical activity recommendations for various age groups. Part IV expands discussion of diet and exercise to various medical and health conditions. The entire book has been refreshed and updated from the first edition.