Table of ContentsIntroductionChapter1The Basics - Lifetime Physical Fitness, Health, and WellnessChapter 2 A& P- 101- Anatomy and Physiology of your bodyChapter 3 Eat to Live Not Live to Eat - NutritionChapter 4 Scale Time - Weight ManagementChapter5 Move it! - Motivation and Goal SettingChapter6 Don't Hurt Yourself! - Safety PrecautionsChapter 7 How Do I Get Started? - Program Development andTraining ConceptsChapter 8 How am I Doing? - Evaluation and Self-AssessmentIntroductionYour Fitness and Wellness GuideYou have chosen to take a Kinesiology course that will provide activity that promoteslifetime fitness and wellness. As a supplement to the information and knowledge that will beprovided throughout the semester, this guide will encourage lifetime wellness and give you theinformation needed to incorporate a fitness and wellness plan into your daily life. The informa-tion is basic nuts and bolts without a lot of detail. It provides just enough information to set upand implement a fitness program without overwhelming you with material that is provided inother courses directly related to fitness and wellness. With the realization that this course may be the last Kinesiology credit needed to com-plete your degree, this manual will attempt to provide a final opportunity to inform you of theimportance of lifetime fitness and wellness and encourage you to embark on a program that isenjoyable as well as beneficial to your entire body .Chapter 1The Basics - Lifetime Physical Fitness, Health and WellnessPhysical Fitness: The ability of your body systems to work together, with the leastamount of effort, allowing you to be healthy and effectively perform activities for dailyliving. • Components of Physical Fitness• health-related components: flexibility, body composition, muscular endurance, muscular strength, and cardiovascular endurance.• skill-related components: speed, agility, balance, coordination, reaction time, and power.** For the purpose of promoting life time fitness and wellness the followinginformation will focus on the health-related components of physical fitness.The skill-related components are generally the concentrated focus for improvementof athletic performance.Health: The absence of illness and disease with a major emphasis on the importance of prevention and treatment of illness and disease. Wellness: A composite term that includes all components of health of every individual:physical, emotional, environmental, spiritual, intellectual, and social.• Physical: Includes such characteristics as: body size and shape, susceptibility todisease and disorders, body functioning, physical fitness, and recuperativeabilities. It also includes our ability to perform activities of daily living such asbeing able to get out of bed in the morning, to being able to bend over and tieyour shoes. • Emotional: The feeling component that enables you to express emotions atappropriate times and in an appropriate manner. This also includes yourself-esteem, self-confidence, the ability to trust and love. • Environmental: Appreciation of the environment, preserving, protecting, andimproving the environment that surrounds us.• Spiritual: An appreciation of life and all that lives. It could include the feelingof being a part of a greater spectrum of existence. A person with healthy spiritualwellness is able to experience love, joy, pain, sorrow, peace, and contentment.• Intellectual: The ability of the mind to think, reason, analyze critically. It islearning from successes and mistakes, and making sound decisions taking in allaspects of a situation. • Social: The ability to interact with and appreciate a variety of personalities.The ability to have interpersonal relationships. Although each component is a separate entity, they are all interconnected and react bothpositively and negatively with one another. For example if you have gained unwanted weight,affecting your physical component, there is a chance that your emotional component could beaffected by depression. Once depressed due to the weight gain, your social involvement maydwindle. Yet when the opposite happens the reaction may be completely different. When a per-son loses unwanted weight they tend to become a happier person, and have a better self concept.A happy person tends to be more confident to socialize with others. They also has a happieroutlook on life in general, thus affecting the spiritual component as well.Chapter 2A & P - 101 - Anatomy and Physiology of Your BodyThe human body is composed of approximately 650 muscles and 206 bones. The mus-cles are divided into three types: skeletal that attaches to bones and is responsible for supportand movement; smooth that is considered involuntary. Examples are the walls of arteries, theiris of the eye, and the gastrointestinal tract. The third is cardiac, the heart muscle.In reference to any physical activity, in order for skeletal muscles to contract they mustbe attached to bones to create movement. Muscle refers to a number of muscle fibers that arebound together by connective tissue called tendons, located at the ends of each muscle. Thetendons attach the muscle to bones. • Muscle fibers are so small that 1/4 sq. inch would contain a million of them.• The body's strongest tendon is the Achilles tendon, located directly above the heel. • The body's biggest muscle is the gluteus maximus in the buttock.• The body's strongest muscle is the masseter, known as the jaw muscle.The following is a chart of the major muscles used for normal activities of dailyliving and is the focus for physical fitness improvement:Muscles work by contracting. This makes them shorter and thicker so that they pull onwhatever bone or other part of the body they are attached to, thereby making it move. Duringexercise, the fibers that make up the muscle contract. The more the muscle is used the thickerthe fibers become. They contract more effectively, which means the muscle is stronger.Muscles work in pairs. Since a muscle can only pull (contract), it must therefore relaxand let the opposing muscle contract in order create the opposite movement. For example, inorder to bend the elbow the bicep muscle contracts while the tricep muscle relaxes. In order tostraighten the arm the bicep muscle relaxes and the tricep muscle contracts. Muscles become stronger through a 3-step process: • Stress • Recovery (rest) • Repeated stress When you exercise against