Table Of ContentComplete Guide to
Fitness & Health
Second Edition
Barbara A. Bushman, PhD
Editor
Library of Congress Cataloging-in-Publication Data
Names: Bushman, Barbara Ann, editor. | American College of Sports Medicine.
Title: ACSM’s complete guide to fitness & health / Barbara Bushman, PhD.,
editor.
Other titles: Complete guide to fitness & health. | American College of
Sports Medicine’s complete guide to fitness and health
Description: Second edition. | Champaign, IL : Human Kinetics, [2017] |
Revised edition of: Complete guide to fitness & health / Barbara Bushman,
editor (Champaign, IL : Human Kinetics, c2011). | Includes bibliographical
references and index.
Identifiers: LCCN 2016048914 (print) | LCCN 2017000135 (ebook) | ISBN
9781492533672 (print) | ISBN 9781492548782 (ebook)
Subjects: LCSH: Exercise. | Physical fitness. | Health.
Classification: LCC RA781 .C575 2017 (print) | LCC RA781 (ebook) | DDC
613.7--dc23
LC record available at https://lccn.loc.gov/2016048914
ISBN: 978-1-4925-3367-2 (print)
Copyright © 2017, 2011 by American College of Sports Medicine
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E6843
To Tobin, my dear husband and partner in all life brings our way. Your
encouragement and support are pivotal to completion of this project and
all the other ventures (and adventures) that I “just can’t pass up.” We are,
and always will be, Team Bushman.
BB
CONTENTS
Preface vi
Acknowledgments viii
Credits ix
PART I Fit, Active, and Healthy
ONE Making Healthy Lifestyle Choices:
Physical Activity and Nutrition 3
Barbara A. Bushman
TWO Embracing Physical Activity:
A Complete Exercise Program 19
Barbara A. Bushman
THREE Balancing Nutrition:
Recommended Dietary Guidelines 37
Stella Lucia Volpe and Joseph R. Stanzione
FOUR Promoting Healthy Habits:
Getting Started and Staying Motivated 61
Barbara A. Bushman
PART II Exercise and Activity for
Building a Better You
FIVE Improving Your Aerobic Fitness 79
Barbara A. Bushman
SIX Enhancing Your Muscular Fitness 101
Avery D. Faigenbaum
SEVEN Increasing Your Flexibility 147
Jan Schroeder and Michelle Kulovitz Alencar
EIGHT Sharpening Your Functional Fitness 181
Nicholas H. Evans
iv
PART III Fitness and Health for Every Age
NINE Children and Adolescents: Birth to Age 17 207
Don W. Morgan
TEN Adults: Ages 18 to 64 229
Barbara A. Bushman
ELEVEN Older Adults: Ages 65 and Older 247
Robert S. Mazzeo
PART IV Fitness and Health for Every Body
TWELVE Cardiovascular Health 265
Shannon Lennon-Edwards and William B. Farquhar
THIRTEEN Diabetes 279
Sheri R. Colberg
FOURTEEN Cancer 297
Kathryn H. Schmitz
FIFTEEN Alzheimer’s Disease 309
Brad A. Roy and Linda Fredenberg
SIXTEEN Osteoporosis and Bone Health 321
Kara A. Witzke and Kerri M. Winters-Stone
SEVENTEEN Arthritis and Joint Health 339
A. Lynn Millar
EIGHTEEN Weight Management 351
Laura J. Kruskall
NINETEEN Pregnancy and Postpartum 369
Lanay M. Mudd and Jean M. Kerver
TWENTY Depression 385
Heather Chambliss and Tracy L. Greer
References 397
Index 423
About the ACSM 430
About the Editor 430
About the Contributors 431
v
PREFACE
Step one toward better health is already done! You have taken the first step by opening
this book in order to see what additional steps you can take to promote your health
and fitness. ACSM’s Complete Guide to Fitness & Health, Second Edition, is unique in
the merging of research-based, scientific information with practical and adaptable
plans that you can use. Your choices related to physical activity and nutrition can have
a major impact on your current and future health. The Complete Guide provides you
with simple ways to assess your status and then, using insights gained, to enhance
your exercise program as well as to make optimal nutrition decisions that fit with your
personal goals.
The book is divided into four parts. Part I provides overviews and motivation to
be more active and make positive dietary choices. Part II looks at the various fitness
components and how you can include these elements in your exercise program. Part
III gets specific with nutrition and physical activity recommendations for various age
groups. Part IV expands discussion of diet and exercise to various medical and health
conditions. The entire book has been refreshed and updated from the first edition.
More specifically, part I includes introductory chapters that set the stage for the
following chapters, covering both physical activity and nutrition. These foundational
chapters are packed with usable information plus encouragement to make healthy
choices. Knowing what to do to improve health is nice, but, in order for this to be
meaningful, you need to actually take action. The Complete Guide is focused on help-
ing you link knowing and doing.
Part II focuses on the four elements of a complete exercise program: aerobic fit-
ness, muscular fitness, flexibility, and neuromotor fitness. An entire chapter is devoted
to each one of these fitness elements. The chapters clearly outline health and fitness
benefits of various exercise components, offer simple fitness assessments, explain
development of an effective exercise plan, and provide sample programs, pictures,
and descriptions of exercises. You will understand both the why and the how of a
complete exercise program after reading these chapters. Whether you are just starting
or are looking for ways to progress your current exercise program, these chapters offer
the guidance you need.
Part III includes nutrition and physical activity information specific to given age
groups and provides sample programs for the age group covered. Chapters for each
age group underscore the value of healthy choices over the lifespan. These chapters
clearly illustrate how you can benefit from physical activity regardless of age, whether
you are younger, older, or in between. Nutrition issues specific to the various age
groups are included to help you make the best food selections.
vi
Part IV includes nutrition and physical activity recommendations unique to various
situations and conditions. Each chapter provides background related to a specific health
or medical condition and then provides guidance in using nutrition and exercise to
optimize health. For readers experiencing heart disease, diabetes, or cancer, there are
chapters showing the benefits of physical activity and a healthy diet. Similarly, osteo-
porosis, Alzheimer’s, arthritis, and depression can be affected by exercise and diet;
entire chapters are devoted to each of these areas. In addition, chapters are dedicated
to weight management and pregnancy.
The first edition of this book was an excellent resource, and with expanded topics
and fresh content, this second edition is a tremendous new resource you can use to
promote your personal health and fitness. The chapters are written by experts, provid-
ing scientifically-based guidance on optimizing health and fitness. You will continue to
use this book as a resource for content as well as encouragement. Health and fitness
are not destinations but a lifelong journey. You have many individual decisions every
day that add up to influence your health and thus your life. With a solid foundation
of health and fitness, you can live each day to the fullest. Embrace the journey and
keep stepping forward!
vii
ACKNOWLEDGMENTS
The first edition of this book provided readers from around the world with solid and
research-based guidance on promoting personal health and fitness. This second edi-
tion continues in that effort with extensive updates and a number of new chapters. As
with the first edition, specialists in various areas have generously contributed to this
book. A heart-felt thank you to each of them for their willingness to be part of this
project; the time and effort put forth have been significant. The level of knowledge
these specialists have is coupled with a passion for their topic areas that comes through
in their writing. In addition, I acknowledge the contribution of Drs. Peter Grandjean
and Jeffrey Potteiger who contributed within the American College Sports Medicine
review process, a key element of this publication to ensure that the material is based
on the most current research. The chapter critiques were thorough, and as a result,
this book is set apart from others that may rely on opinion or individual impressions.
I also acknowledge the contributions of the ACSM staff, Katie Feltman, and Angela
Chastain. In addition, I appreciate all the work of the staff at Human Kinetics: acquisi-
tions editor Michelle Maloney as well as developmental editor Laura Pulliam, managing
editor Caitlin Husted, photographer Neil Bernstein, and graphic designers Dawn Sills
and Nancy Rasmus. A project of this nature is a reflection of the dedicated efforts of
many individuals, and I humbly thank each one, even if not named specifically, for
making this second edition a tremendous resource.
Barbara Bushman
viii
CREDITS
Photo Monkey Business/fotolia.com on page 14
Photo Doug Olson/fotolia.com on page 17
Photo © Human Kinetics on page 20
Photo © Human Kinetics on page 28
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Photo Leonid Tit/fotolia.com on page 57
Photo Leonid Tit/fotolia.com on page 68
Photo ferrantraite/Getty Images on page 80
Photo Vasko Miokovic Photography/Getty Images on page 94
Photo Monkey Business/fotolia.com on page 104
Photo © Human Kinetics on page 155
Photo Monkey Business/fotolia.com on page 210
Photo Thomas Perkins/fotolia.com on page 219
Photo Maria Teijeiro/Digital Vision/Getty Images on page 221
Photo iStockphoto/Jacom Stephens on page 230
Photo Monkey Business/fotolia.com on page 248
Photo kali9/Getty Images on page 251
Photo falkjohann/fotolia.com on page 253
Photo yellowdog/Cultura RF/Getty Images on page 255
Photo Siri Stafford/Digital Vision/Getty Images on page 281
Photo Christopher Futcher/Getty Images on page 285
Photo Steve Debenport/Getty Images on page 331
Photo Christopher Futcher/Getty Images on page 344
Photo Steve Debenport/Getty Images on page 362
Photo kali9/Getty Images on page 367
Photo © Human Kinetics on page 373
Photo kali9/Getty Images on page 379
Photo Xavier Arnau/Getty Images on page 388
Figure 1.1—Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture,
2015, Scientific report of the 2015 Dietary Guidelines Advisory Committee. [Online]. Available: http://health.
gov/dietaryguidelines/2015-scientific-report/ [July 26, 2016].
Figure 1.2—Data from U.S Department of Health and Human Services Office of Disease Prevention and
Health Promotion, 2016, How to use data 2020. [Online]. Available: https://www.healthypeople.gov/2020/
How-to-Use-DATA2020 [July 26, 2016].
Figure 1.3—Data from U.S Department of Health and Human Services Office of Disease Prevention and
Health Promotion, 2016, How to use data 2020. [Online]. Available: https://www.healthypeople.gov/2020/
How-to-Use-DATA2020 [July 26, 2016].
Figure 1.4—Republished with permission of National Sleep Foundation, based on image available at http://
sleepfoundation.org/sites/default/files/STREPchanges_1.png [September 16, 2016]. Permission conveyed
through Copyright Clearance Center, Inc.
Figure 2.1—Reprinted with permission from the PAR-Q+ Collaboration and the authors of the PAR-Q+
(Dr. Darren Warburton, Dr. Norman Gledhill, Dr. Veronica Jamnik, and Dr. Shannon Bredin).
Figure 2.2—Adapted, by permission, from American College of Sports Medicine, 2018, ACSM’s guidelines
for exercise testing and prescription, 10th ed. (Philadelphia: Lippincott, Williams & Wilkins).
Table 3.1—Adapted, by permission, from M.H. Williams, 2007, Nutrition for health, fitness, & sport, 8th
ed. (New York: McGraw-Hill), 404.
ix
