Table of Contents
Series Foreword xi
Acknowledgments xiii
Introduction xv
Guide to Health Literacy xvii
Common Misconceptions about Exercise xxv
1 Spot reduction training is an effective way to get rid of unwanted fat xxv
2 "No pain, no gain" embodies the best way to approach exercise; if you are not sore after exercise, you did not work out hard enough xxvi
3 You should hit the gym every day xxvi
4 Lifting weights will make women bulky xxvii
5 You should always stretch before a workout xxviii
Questions and Answers 1
Exercise Basics 3
1 What is the difference between exercise, sport, movement, and physical activity? What types of activities count as exercise? 3
2 How much exercise is recommended per week? 6
3 What's the difference between aerobic and anaerobic exercise? 9
4 Is it possible to lose weight in certain areas by using targeted exercises? 11
5 When should a person stretch? How can someone improve their flexibility? 13
6 Should a person measure or track their amount of exercise? What is the best way? 16
7 Are there other ways that exercise can be assessed? 21
8 How many people in the United States engage in regular exercise? 25
9 What role does age play in exercise and how much exercise is recommended? 27
10 What role does gender play in attitudes toward exercise and exercise habits and how much exercise is recommended? 28
11 How does someone's childhood and family exposure to physical activity affect their relationship with exercise? 31
12 Why do people play sports? What role does sport play in the development of exercise or physical activity as a lifelong habit? 35
13 What is physical education? If I have physical education at my school, is that enough exercise for me? 38
14 What careers exist that involve exercise? 43
15 How does the media portray sport and exercise? 45
Physical Inactivity and Barriers to Exercise 49
16 What are the negative effects and health risks associated with physical inactivity? 49
17 Are certain groups of people more likely to develop sedentary habits than others? 52
18 Is lack of exercise only a problem in the Western industrialized world? 56
19 What are the physical barriers to exercise? 58
20 What are the economic barriers to exercise? 61
21 What are the psychological barriers to exercise? 64
22 What are the sociocultural barriers to exercise? 68
How to Start Exercising 73
23 What are ways to measure one's current fitness level? 73
24 What motivates someone to start exercising? Why does someone continue to exercise as a lifestyle habit? 75
25 Is exercise expensive? 76
26 What is the role of an exercise buddy? 78
27 What can I do if I feel silly or self-conscious about my body when I exercise? What should I wear when I exercise? 79
28 What can I do if I find exercise boring? 82
29 What technologies are available to get me started and help me stay motivated? 84
30 How does a nonathlete prepare and train for running a marathon or some other endurance event? 85
31 How should I fuel my workout? How much water should I drink? 88
32 What is the best time of the day to exercise? 90
33 How can I formalize my commitment to exercise? What are some ways I can build physical activity into my day? 91
Health Benefits and Risks of Exercise 93
34 What are the physical health benefits associated with exercise? 93
35 What are the effects on psychological health associated with exercise? 94
36 What are the effects on relationships and social health associated with exercise? 95
37 Why is exercise sometimes referred to as "medicine"? 96
38 How is exercise used for the treatment of depression, anxiety, and other mental health conditions? 97
39 Can you exercise safely during menstruation and pregnancy? 98
40 What does a positive and healthy relationship with exercise look like? 100
41 How does someone get injured from exercise? What is the best way to prevent injury during exercise? 101
42 What are burnout and overtraining? How can a person avoid experiencing these negative outcomes? 103
43 Is it possible to be addicted to exercise? 104
Case Studies 107
1 Jasmine Is Sidelined by Her Period 107
2 Richard Suffers an Overuse Injury 109
3 Yoga Therapy for Annie's Anxiety 111
4 Trevor Is Battling Burnout 112
5 Nancy Is New to Exercise 114
Glossary 117
Directory of Resources 123
Index 131
