Tables and Figures

Table 3.1: VO2 Max vs Fitness Level

Table 3.2: Strength Assessment: Pushup Test

Table 3.3: Strength Assessment: Squat-Test

Table 3.4: Flexibility Assessment: Sit & Reach Test

Table 3.5: Percent Body Fat for Men

Table 3.6: Body Mass Index (BMI)

Table 3.7: Weight Range vs. Height for Men

Table 3.8: Weight Range vs. Height for Women

Table 4.1: Calories Epended per Hour for Different Activities

Table 4.2: Target Training Zone, Ages 20 - 40 yrs

Table 4.3: Target Training Zone, Ages 45 - 65 yrs

Table 4.4: Walking Program

Table 4.5: Jogging Program

Table 4.6: Health Risks vs. Hot Weather Conditions (Heat Index)

Table 4.7: Heat Index for Various Air Temperature-Humidity Combinations

Table 4.8: Wind Chill Temperature vs. Air Temperature & Wind Speed

Table 4.9: Frostbite Risk vs,. Wind Chill Temperature

Table 4.10: Sample Exercise Log

Table 5.1: Glycemic Rank of Common Foods

Table 5.2: Fats in Food

Table 5.3: Recommended Portion Sizes for Different Food Groups

Table 5.4: Calorie Rank of Common Foods

Table 6.1: Selecting Correct Weight Loss Prediction Table

Table 6.2: Weight Loss Prediction for Relatively Inactive Men, 18 - 35

Table 6.3: Weight Loss Prediction for Moderately Active Men, 18 - 35

Table 6.4: Weight Loss Prediction for Relatively Inactive Men, 36 - 55

Table 6.5: Weight Loss Prediction for Moderately Active Men, 36 - 55

Table 6.6: Weight Loss Prediction for Relatively Inactive Men, 56 - 75

Table 6.7: Weight Loss Prediction for Moderately Active Men, 56 - 75

Table 6.8: Weight Loss Prediction for Relatively Inactive Women, 18 - 35

Table 6.9: Weight Loss Prediction for Moderately Active Women, 18 - 35

Table 6.10: Weight Loss Prediction for Relatively Inactive Women, 36 - 55

Table 6.11: Weight Loss Prediction for Moderately Active Women, 36 - 55

Table 6.12: Weight Loss Prediction for Relatively Inactive Women, 56 - 75

Table 6.13: Weight Loss Prediction for Moderately Active Women, 56 - 75

Table 6.14: Eating Patterns for 900 Calorie Diets

Table 6.15: Eating Patterns for 1200 Calorie Diets

Table 6.16: Eating Patterns for 1500 Calorie Diets

Table 6.17: Eating Patterns for 1800 Calorie Diets

Table 6.18: Sample Daily Food Log

Table 6.19: Weight Maintenance Calories for Men, 18 - 75 yrs

Table 6.20: Weight Maintenance Calories for Women, 18 - 75 yrs

Table 6.21: Sample Maintenance Eating Plan

Table 6.22: Sample Maintenance Eating Worksheet

Table 7.1: All-In-One Fitness Log

Figure 1.1: Block Diagram of Cardiovascular System

Figure 4.1: Stretching Exercises (c to g)

Figure 4.2: Human Body's Muscles - Front View

Figure 4.3: Human Body's Muscles - Rear View

Figure 4.4: Strengthening Exercises (a to c)

Figure 4.5: Strengthening Exercises (d to g)

Figure 5.1: Metabolic Pathways: Absorptive Stage

Figure 5.2: Metabolic Pathways: Post-Absorptive Stage

Figure 6.1: Human Body Types

Figure 6.2: Forms of Energy Taken In & Expended by the Human Body

Figure 6.3: Number of Days to Lose Next 10 lbs (5 kgs) Increases

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