American Press:Commit to Be Fit: Now and Forever

Commit to Be Fit: Now and Forever

by STEVE FRIERMAN
3rd Edition 2022, 431 pages
ISBN 978-0-89641-624-6
$45.95 (includes shipping)

Commit to Be Fit: Now and Forever was written to educate others how to be fit and stay fit. For the past 18 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 fourteen 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
References and Suggested Readings
Appendix A—Exercise Time Chart

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
Appendix 6C—Cardiovascular Endurance Workout Card

Chapter 7: Developing an Exercise Prescription for Muscular Fitness
Objectives
What is Muscular Fitness?
Benefits of Muscular Fitness Training (MFT)
Assessing Your Muscular Fitness
Procedure for the One-rep Max Test
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?
Training for Muscular Fitness One Day Per Week
Training for Muscular Fitness Two Days per Week Training for Muscular Fitness Three Days per Week
Training for Muscular Fitness Four Days Per Week
Training for Muscular Fitness Five Days Per Week
Total Body Workouts
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
Setting Stairway to Success Goals for Your Muscular Fitness Program
Preventing Injuries
Review Questions
Lab Assignment 7.1
Lab Assignment 7.2 (br) References and Recommended Readings
Appendix 7A—Muscular Fitness Assessment Form
Appendix 7B—:How much have you improved over the last six weeks?
Appendix 7C—Developing Your Action Plan for Improving your Muscular Fitness
Appendix 7D—Weekly Goal Sheet for Muscular Fitness
Appendix 7E—My SMAART Goals for Muscular Fitness
Appendix 7F—My Stairway to Success Goals for Muscular Fitness

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—Informally Assessing Your Flexibility
Appendix 8B—Flexibility Exercise Perscription
Appendix 8C—Flexibility Card Appendix 8E—Stairway to Success—Length of Time per Week
Appendix 8F—Stairway to Success—Length of Time Stretch is Held
Appendix 8G—Evaluating the Success of Your Flexibility Program
Appendix 8H—What is Stopping You
Appendix HI—Determining the Benefits of Working on Your Flexibility

Chapter 9: Body Composition
Objectives
What is Your Body Composition?
Underweight vs. Overweight vs. Over-fat vs. Obesity
The Prevalence of Adult Obesity in the US: 1960s to Present
Prevalence of Adult Obesity: State by State Prevalence of Childhood Obesity in the US: 1970s to Present
Prevalence of Childhood Obesity: State by State
The Cost of Obesity
Preventing Obesity
Healthy Living Strategies
Assessing Body Composition
Improving Your Body Composition
Changing Your Body Composition
Determining Your Commitment to Have a Healthy Body Composition
Review Questions
Lab Assignment 9.1
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 10.1—Analyzing Your Dietary Consumption
Lab Assignment 10.2
References and Recommended Readings
Appendix 10A
Appendix 10B: Saircase Goals for Improving Nutreitional Habits

Chapter 11: Cognitive Strategies: Maximizing Your Thoughts during Exercise
Objectives
What are Cognitive Strategies?
Incorporating Association and Dissociation into Your Exercise Program
Self-Talk: From Negative to Positive
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—Using Positive Self-Talk during Exercise

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
Appendix 13A: Rating he Importance of My Smoking

Chapter 14: Exercising and Mood
Introduction
What is Mood
Measuring Mood
Relationsiip between Exercise and Mood
Benefits of Exercising Outdoors
Benefits of Exercising Indoors
Finding the Balance
Exercise and Mental Health
Mental Illness
Review Questions
Lab Assignment 14.1
References
Website References

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.