Commit to Be Fit: Now and Forever

by STEVE FRIERMAN
2nd edition, 2019, 368 pages, $39.95
ISBN 978-0-89641-584-3

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The second edition of Commit to Be Fit: Now and Forever was updated to educate others how to be fit and stay fit. For the past 20+ years Dr. Frierman has developed, modified and taught a variety of courses in higher education emphasizing health-related fitness. He has taught thousands of students how to exercise properly and have fun in the process. He expanded his horizons to conduct one-on-one personal traianing sessions with middle-aged clients. His goal is and continues to be to find ways to motivate individuals to be fit and stay fit forever. Dr. Frierman is well aware of the fact that most people know about the importance of exericse, but they are not going to make exercise a part of their lives unless they are committed to living healthy. This book contains thirteen invigorating chapters which can apply to motivating a person to be fit for life.


CONTENTS

  • Chapter 1: What’s Stopping You?
    The Question is Why?
    What’s Stopping You?
    Identifying Your Exercise Barriers =
    Review Questions
    Lab Assignment 1.1
    Lab Assignment 1.2 (For Exercise Specialists Majors)
    References and Recommended Readings

  • Chapter 2: Getting Started: What’s MY Motive?
    What’s Your Motive?
    Review Questions
    Lab Assignment 2.1
    References and Recommended Readings

  • Chapter 3: Setting Goals: “Be SMAART”
    SMAART Goals
    Stairway to Success
    Identifying Exercise Barriers and Solutions
    Review Questions
    Lab Assignment 3.1
    Lab Assignment 3.2
    Lab Assignment 3.3
    Appendix A—Weekly Goal Sheet
    Appendix B—Plan of Action Form
    Appendix C for Lab Assignment 3.3
    References and Recommended Readings

  • Chapter 4: Principles of Health-Related Fitness
    Physical Fitness: Health Related vs. Skill-Related
    The Eight Principles of Health-Related Fitness
    Review Questions
    Lab Assignment 4.1
    References and Suggested Readings

  • Chapter 5: The Plan
    Seven Basic Questions to Get Started Exercising
    Review Questions
    Lab Assignment 5.1
    Appendix A—Exercise Time Chart
    References and Suggested Readings

  • Chapter 6: Developing an Exercise Prescription for Cardiorespiratory Fitness (CRF)
    Objectives
    What is Cardiorespiratory Endurance (CRE)?
    The Unfit Heart
    The Fit Heart
    Benefits of Cardiorespiratory Endurance CRE) Training
    Physical Benefits
    Psychological Benefits
    Assessing your CRE
    Formal and Informal Assessments
    1.5-Mile Run
    12-Minute Run
    12-Minute Swim
    One-Mile Walk
    Step Test
    Informal Assessments
    Developing Your Exercise Prescription for CRD
    Determining Your Level of Commitment
    Three Levels of Commitment
    Using SMAART Goals to Increase CR Fitness and Motivation
    Applying the Principles of Fitness into Your CRF Program
    Evaluating the Success of Your CRE Program
    How to Prevent Injuries While Engaging in CRE Activities
    Review Questions
    Lab Assignment 6.1
    References
    Appendix 6A—Weekly Goal Sheet for CRE
    Appendix 6B—Stairway to CRE Success
    6-7 Month Stairway
    10-20 Week Stairway to Success

  • Chapter 7: Developing an Exercise Prescription for Muscular Fitness
    Objectives
    What is Muscular Fitness?
    Benefits of Muscular Fitness Training (MFT)
    Assessing Your Muscular Fitness
    Safe and Unsafe Ways to Lift Weights
    Developing an Exercise Prescription for Muscular Fitness (MF)
    How Many Days Should I Work on Muscular Fitness?
    What Do I Want to Accomplish?
    Guidelines for Working on Muscular Fitness
    Muscular Fitness Training Four Days Per Week
    Muscular Fitness Training Five Days Per Week
    Determining Your Level of Commitment to Muscular Fitness Training
    Spicing Up Your Program
    Incorporating the POC into your MF Program
    Using SMAART Goals to Increase Muscular Fitness Motivation Performance
    Evaluating the Success of Your Muscular Fitness Program
    Preventing Injuries
    Review Questions
    Lab Assignment 7.1
    References and Recommended Readings
    Appendix 7A—How Much Have You Improved over the Last Four Weeks
    Appendix 7B—Action Plan for Developing or Improving Muscular Fitness
    Appendix 7C—Weekly Goal Sheet for CRE

  • Chapter 8: Developing an Exercise Prescription for Flexibility
    Objectives
    What is Muscular Flexibility?
    Benefits of Flexibility
    Assessing Your Flexibility
    Types of Stretching Techniques
    Common Problems and Solutions Associated with Stretching
    Developing an Exercise Prescription for Improving Your Flexibility
    Determining Your Level of Commitment to Being More Flexible
    Spicing Up Your Flexibility Program
    Setting SMAART Goals to Improve Your Flexibility
    Incorporating the Principles of Conditioning into Your Flexibility Program
    Evaluating the Success of Your Flexibility Program
    Preventing Injuries
    Review Questions
    Lab Assignment 8.1
    References and Recommended Readings
    Appendix 8A—Flexibility Workout Card
    Appendix 8B—Staircase Goals for Stretching Longer Daily or Weekly
    Appendix 8C—Staircase Goals for Holding Your Stretches Longer

  • Chapter 9: Body Composition
    Objectives
    What is Your Body Composition?
    Underweight vs. Overweight vs. Over-fat vs. Obesity
    Assessing Body Composition
    Procedures for Assessing Body Fat using Skinfold Calipers
    Improving Your Body Composition
    Changing Your Body Composition
    Determining Your Commitment to Have a Healthy Body Composition
    Review Questions
    Lab Assignment 10.1
    References and Recommended Readings

  • Chapter 10: Improving Your Nutrtion by Eating and Drinking Healthy
    Objectives
    Why Do You Eat Poorly?
    Eating Healthy
    The Old Food Guide Pyramid
    The New Food Guide Pyramid
    Six Essential Nutrients
    Measuring Your Nutritional Intake
    Energy Balance Equation
    Metabolism
    Strategies for Eating Healthier
    Determining Your Level of Commitment to Be Nutritiously Healthy
    Setting S-M-A-A-R-T Goals to Improve Your Nutritional Habits
    Evaluating the Success of Your Eating Habits
    Review Questions
    Lab Assignment 9.1—Analyzing Your Dietary Consumption
    Lab Assignment 9.2
    References and Recommended Readings
    Appendix 9A

  • Chapter 11: Cognitive Strategies: Maximizing Your Thoughts during Exercise
    Objectives
    What are Cognitive Strategies?
    Incorporating Association and Dissociation into Your Exercise Program
    Positive Self-Talk
    Using Imagery with Exercise
    Determining Your Level of Commitment to Incorporate
    Cognitive Strategies into Your Exercise Programs
    Review Questions
    Lab Assignment 11.1
    Lab Assignment 11.2
    Lab Assignment 11.3
    References and Recommended Readings
    Appendix A—Transforming Negative Self-talk into Positive Self-Talk

  • Chapter 12: Managing Your Stress
    Overview
    What is Stress?
    What Causes Stress?
    Sources of Stressors
    Stress and Stress Process
    General Adaptation Syndrome (GAS)
    Taking Responsibility and Control of Your Stress
    Reducing Your Stress
    Review Questions
    Lab Assignment 12.1—Taking Control of Your Stress
    Lab Assignment 12.2—Transforming Stress into Success
    Lab Assignment 12.3—Progressive Muscle Relaxation
    Lab Assignment 12.4—Relaxation Response
    Lab Assignment 12.5—Yogic Breathing
    Lab Assignment 12.6—Taking Control of Your Time
    Lab Assignment 12.7—Exercise Your Stress Away
    Lab Assignment 12.8
    References and Recommended Readings

  • Chapter 13: It's Time to Stop Smoking
    Objectives
    My story
    Prevelance of Smoking in the U.S.
    Adult and Youth Smoking Statistics
    Harmful Effects of Smoking
    Respiratory Diseases
    COPD
    Emphysema & Bronchitis
    Smoking and Cancer
    Smoking and the Circulatory System
    Secondhand Smoke
    Smoking and Death
    What it Costs to Smoke
    How to Quit Smoking
    References and Recommending Reading


ABOUT THE AUTHOR

Dr. Steven Frierman is a sport and exercise psychologist and associate professor at Hofstra University where he is the founder and co-director of "Get Fit and Stay Fit” a personal training program for students, faculty, and staff. During his 18 years at Hofstra, Dr. Frierman has developed and taught a variety of health-related fitness and wellness courses including Fit for Life, Physical Conditioning, Programming Fitness Activities, Weight Training, Applied Sport and Exercise Psychology, and Stress Management. He received his B.S. from Booklyn College, his M.S.from North Texas State University and his Ph.D. from the University of North Carolina at Greensboro. Dr. Frierman has published and presented across the United States, introducing individuals to the barriers that stop them from being more physically active and the strategies to overcome these barriers to take control of their fitness, health and wellness now and forever.