想法丨發(fā)現(xiàn)丨習(xí)慣丨人文
讓閱讀成為習(xí)慣，讓靈魂擁有溫度
Core Concepts and Labs in Physical Fitness and Wellness
“體適能”和“全面身心健康”的核心概念與操作實(shí)驗(yàn)
TWELFTH EDITION（第12版），BRIEF EDITION（簡(jiǎn)明版）
Published by McGraw-Hill Education 2017（麥格勞希爾教育集團(tuán)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.
一名大二女生為自己設(shè)定了以下目標(biāo)：
l 加入新的社交圈，盡可能結(jié)交新朋友。
l 每天鍛煉。
l 到鄰近的破敗社區(qū)清理垃圾和種樹。
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. 這些目標(biāo)可能有所不同，但它們都有一個(gè)共同點(diǎn)。每個(gè)目標(biāo)都以自己的方式為這名女生的身體健康（俗稱：小健康）和全面的身心健康（俗稱：大健康）做出貢獻(xiàn)。她不滿足于“不生病”，而是想有更多的獲得。她決定積極、充分地生活，不僅僅是為了身體健康，更是為了追求一種全面的“身心健康狀態(tài)”。（這就是身體運(yùn)動(dòng)的四大個(gè)體功能：健身、娛樂、社交和成就）
怎樣才能把上述三個(gè)“似小實(shí)大”的目標(biāo)“嵌入”到自己的日常生活中去呢？這本書提供了科學(xué)的解決方案。
BRIEF CONTENTS （簡(jiǎn)要目錄）
PREFACE 前言
1、INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT身心健康、體適能和生活方式管理概論
2、PRINCIPLES OF PHYSICAL FITNESS 運(yùn)動(dòng)健身的原則
3、CARDIORESPIRATORY ENDURANCE 心肺耐力
4、MUSCULAR STRENGTH AND ENDURANCE 肌肉力量與耐力
5、FLEXIBILITY AND LOW-BACK HEALTH 身體柔韌性和腰部健康
6、BODY COMPOSITION 體成分
7、PUTTING TOGETHER A COMPLETE FITNESS PROGRAM全面健身計(jì)劃的整合
8、NUTRITION 營(yíng)養(yǎng)
APPENDIXES 附錄
A、INJURY PREVENTION AND PERSONAL SAFETY A 損傷預(yù)防和個(gè)人安全
B、EXERCISE GUIDELINES FOR PEOPLE WITH SPECIAL HEALTH CONCERNS有特殊健康問題人群的鍛煉指南
C、MONITORING YOUR PROGRESS 監(jiān)測(cè)你的進(jìn)步
CREDITS 學(xué)分
INDEX 索引
以下是前三章的詳細(xì)目錄：
CONTENTS 目錄
PREFACE 前言
1、INTRODUCTION TO WELLNESS, FITNESS, AND LIFESTYLE MANAGEMENT身心健康、體適能和生活方式管理概論
WELLNESS: NEW HEALTH GOALS身心健康：新（時(shí)代）的健康目標(biāo)
The Dimensions of Wellness 身心健康的維度
New Opportunities for Taking Charge 抓住新機(jī)遇
National Health 全民健康（全民健身、健康中國(guó)）
Behaviors That Contribute to Wellness有助身心健康的行為
The Role of Other Factors in Wellness 影響身心健康的其他相關(guān)因素
College Students and Wellness 大學(xué)生和身心健康
REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT 通過生活方式管理達(dá)成身心健康
Getting Serious about Your Health 認(rèn)真對(duì)待自己的身體健康
Building Motivation to Change 構(gòu)建改變（生活方式）的動(dòng)機(jī)
Enhancing Your Readiness to Change 做好充分的準(zhǔn)備
Dealing with Relapse 處理好“行為反復(fù)”
Developing Skills for Change: Creating a Personalized Plan掌握改變（生活方式）的技能：制定一個(gè)（最適合自己的）個(gè)性化的計(jì)劃
Putting Your Plan into Action 把自定的計(jì)劃付諸行動(dòng)
Staying with It 堅(jiān)持下去
Being Fit and Well for Life 讓身體更加健康、使生活更加充實(shí)
Tips for Today and the Future 當(dāng)下和未來的提示
Summary 小結(jié)
For Further Exploration 進(jìn)一步的探索
Selected Bibliography 精選的參考書目
LAB 1.1 Your Wellness Profile 操作實(shí)驗(yàn)1.1 個(gè)人身心健康檔案
LAB 1.2 Lifestyle Evaluation 操作實(shí)驗(yàn)1.2 （個(gè)人）生活方式評(píng)估
2、PRINCIPLES OF PHYSICAL FITNESS 運(yùn)動(dòng)健身的原則
PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS為達(dá)成身體健康和體適能所需要的身體活動(dòng)和身體鍛煉
Physical Activity on a Continuum 身體活動(dòng)連續(xù)統(tǒng)（生活時(shí)空鏈）
How Much Physical Activity Is Enough? 多少身體活動(dòng)（負(fù)荷）才合適？
COMPONENTS OF PHYSICAL FITNESS 體適能成分
Cardiorespiratory Endurance 心肺耐力
Muscular Strength 肌肉力量
Muscular Endurance 肌肉耐力
Flexibility （身體）柔韌性
Body Composition 身體成分
Skill (Neuromuscular)-Related Components of Fitness 與（神經(jīng)肌肉性）運(yùn)動(dòng)技能相關(guān)的體適能成分
PRINCIPLES OF PHYSICAL TRAINING: ADAPTATION TO STRESS 身體鍛煉的原則：應(yīng)激適應(yīng)
Specificity—Adapting to Type of Training 特異性 — 對(duì)鍛煉（運(yùn)動(dòng)）類型的適應(yīng)
Progressive Overload—Adapting to the Amount of Training and the FITT Principle漸進(jìn)超負(fù)荷 — 對(duì)負(fù)荷總量的適應(yīng)和FITT原則
Reversibility—Adapting to a Reduction in Training 可逆性 — 對(duì)鍛煉負(fù)荷減少的適應(yīng)
Individual Differences—Limits on Adaptability 個(gè)體差異性 — 個(gè)體適應(yīng)的局限
DESIGNING YOUR OWN EXERCISE PROGRAM 設(shè)計(jì)自己的鍛煉計(jì)劃
Getting Medical Clearance 體檢合格
Assessing Yourself 自我評(píng)估
Setting Goals 目標(biāo)設(shè)定
Choosing Activities for a Balanced Program 為平衡的計(jì)劃選擇（身體）活動(dòng)
Guidelines for Training 鍛煉指南
Tips for Today and the Future 當(dāng)下和未來的提示
Summary 小結(jié)
For Further Exploration 進(jìn)一步的探索
Selected Bibliography 精選的參考數(shù)目
LAB 2.1 Safety of Exercise Participation 操作實(shí)驗(yàn)2.1 參與運(yùn)動(dòng)鍛煉的安全保障
LAB 2.2 Overcoming Barriers to Being Active操作實(shí)驗(yàn)2.2 克服鍛煉參與的障礙
LAB 2.3 Using a Pedometer to Track Physical Activity操作實(shí)驗(yàn)2.3 用計(jì)步器跟蹤身體活動(dòng)
3、CARDIORESPIRATORY ENDURANCE BASIC PHYSIOLOGY OF CARDIORESPIRATORY
ENDURANCE EXERCISE心肺耐力運(yùn)動(dòng)鍛煉的“心肺耐力基礎(chǔ)生理學(xué)”
The Cardiorespiratory System 心肺呼吸循環(huán)系統(tǒng)
Energy Production 能量生成
Exercise and the Three Energy Systems 運(yùn)動(dòng)鍛煉與三大供能系統(tǒng)
BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE 心肺耐力鍛煉的益處
Improved Cardiorespiratory Functioning 改善心肺呼吸系統(tǒng)的功能
Improved Cellular Metabolism 改善細(xì)胞的新陳代謝
Reduced Risk of Chronic Disease降低罹患慢病的風(fēng)險(xiǎn)
Better Control of Body Fat更好地控制身體脂肪
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 心肺體適能評(píng)估
Choosing an Assessment Test選擇一個(gè)評(píng)估測(cè)試（方法）
Monitoring Your Heart Rate 監(jiān)測(cè)你的心率
Interpreting Your Score 解釋你的得分
DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM 制定一個(gè)心肺耐力鍛煉計(jì)劃
Setting Goals 設(shè)定目標(biāo)
Applying the FITT Equation 運(yùn)用FITT公式
Warming Up and Cooling Down 做好熱身和放松運(yùn)動(dòng)
Building Cardiorespiratory Fitness 構(gòu)建心肺適能
Maintaining Cardiorespiratory Fitness 保持心肺適能
EXERCISE SAFETY AND INJURY PREVENTION 運(yùn)動(dòng)安全與損傷預(yù)防
Hot Weather and Heat Stress 炎熱天氣和熱應(yīng)激
Cold Weather 寒冷天氣
Poor Air Quality 低劣空氣質(zhì)量
Exercise Injuries 運(yùn)動(dòng)損傷
Tips for Today and the Future 當(dāng)下和未來的提示
Summary 小結(jié)
For Further Exploration 進(jìn)一步的探索
Selected Bibliography 精選參考書目
LAB 3.1 Assessing Your Current Level of Cardiorespiratory Endurance 操作實(shí)驗(yàn)3.1評(píng)估自己當(dāng)前的心肺耐力水平
LAB 3.2 Developing an Exercise Program for Cardiorespiratory Endurance制定一個(gè)（適合自己的）心肺耐力鍛煉計(jì)劃
注：簡(jiǎn)明版總計(jì)321頁(yè)，都是基于證據(jù)（或案例）的、最新的“運(yùn)動(dòng)健身”知識(shí)及其應(yīng)用實(shí)驗(yàn)。完整版則還要龐大，包括了許多心理調(diào)適方法、社交方法等實(shí)用工具。
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