I 246

A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 1: Biblical Foundations 1
Introduction 2
Common Misconceptions about the Body and Physical Fitness 2
Theology of the Human Body 5
Biblical Theological Foundations of Physical Fitness and Body Care 8
Summary 11
25 Important Verses about the Body 11
Chapter 2: Basic Nutrition 15
Introduction 16
Determining Daily Caloric Intake 17
Carbohydrates 18
Glycemic Index vs. Glycemic Load 19
Protein 20
Fat 21
Water 22
Micronutrients 24
Healthy Eating Patterns 25
Eating Disorders / Disordered Eating 30
Indentifying Fad Diets 31
Fad Diet Examples 32
Other Diets 34
Supplements 34
Summary 36
Chapter 3: Weight Management 39
Introduction 40
Prevalence of Obesity in America 40
Obesity Statistics 43
What Causes Weight Gain? 43
Other Factors Contributing to Weight Gain 44
Determining Daily Energy Requirements 45
Effective Weight Loss Strategies 46
Hierarchy of Fat Loss 47
Healthy Weight Gain 50
Body Composition and Percent Body Fat 52
Techniques for Assessing Body Composition 53
Meal Planning Made Easy 57
MPME Directions for Use 58
Summary 64
Chapter 4: Stress Management and Sleep 67
Introduction 68
What is Stress 68
Stress Theories 68
Stress Response 70
Male vs. Female Response to Stress 72
Stress and the College Student 73
Emotional Intelligence and Relational Wisdom 75
Effective Ways to Manage Stress 76
Anxiety, Depression, and Hope 77
What to Do if Someone is Suicidal 78
Sleep 79
Sleep Regulation 80
Sleep Architecture 81
Sleep Deprivation 81
How Much Sleep Is Recommended? 82
Factors That Affect Sleep 83
Tips for Getting a Good Night's Sleep 84
Summary 84
Chapter 5: Training for Endurance 89
Introduction 90
Biological Energy Systems 91
Factors Related to Endurance Performance 93
Types of Endurance Training 98
Treadmill Tempo Run 100
Measuring Intensity for Endurance Training 102
Developing a Personalized Endurance Training Program 104
How to Choose a Running Shoe 106
Tips for Selecting the Right Running Show for You 109
When to Replace Your Running Shoes 110
Summary 110
Chapter 6: Training for Strength 113
Introduction 115
Basic Strength Training Terms and Concepts 115
Impact of Strength Training on Body Composition and Bone Density 118
Major Muscle Groups and Fiber Types 121
Muscle Hypertrophy 122
Physiological Differences Between Males and Females 123
Load and Repetition Assignments Based on Training Goal 124
Periodization 125
Developing a Personalized Strength Training Program 127
Training Considerations for Advanced Lifters 132
Summary 133
Chapter 7: Training for Mobility 135
Introduction 136
Common Mobility-Related Terms and Concepts 136
Factors Influencing Mobility and Flexibility 137
Warm-Up and Cool-Down Purpose and Recommendations 139
Stretching Types 139
Prehab 142
Stretching Recommendations and Precautions 143
Low Back Pain Causes 144
Techniques for Assessing Posture 145
Low Back Pain Prevention and Treatment 146
A Case Against Sit-Ups 148
Exercises and Stretches for Low Back Pain 149
Summary 152
Chapter 8: Exercise Programming 155
Introduction 156
Components of Physical Fitness 156
Physical Activity Guidelines 156
Fitness Testings 158
Scheduling the Physical Activity Guidelines 160
Intenstity, Volume and Frequency 161
Other Exercise Programming Variables 163
Stimulus-Recovery Adaptation Curve 164
Designing a Comprehensive Exercise Program 165
3 Steps of Program Design 167
Top 10 Takeaway Points 170
Summary 171
Appendix A: Glycemic Index and Glycemic Load for Common Foods 175
Appendix B: Estimated Percent Body Fat Based on Waist Circumference 179
Appendix C: Meel Planning Made Easy 189
Recommended Serving Size per Food Group 190
Fruit Group Examples 191
Vegetable Group Examples 191
Grain Group Examples 192
Protein Group Examples 192
Dairy Group Examples 193
Sample Meal Plan 194
Meal Planning Made Easy Template 195
Appendix D: Stress Assessment 197
Appendix E: 1 Repetition Max (RM) Testing Protocol 201
Appendix F: Predicted 1RM Based on Reps to Fatigue 203
Appendix G: Strength Standards 205
Bench Press 206
Bent-Over Row 207
Pendlay Row 208
Shoulder Press 209
Squat 210
Conventional Deadlift 211
Sumo Deadlift 212
Hex Bar Deadlift 213
Appendix H: Adjustment Procedure for Nautilus Equipment 215
Appendix I: Sample Strength Training Exercises for Weekly Exercise Log 217
Appendix J: QR Code for Instructional Content 219
Glossary of Terms 221

RkJQdWJsaXNoZXIy MTM4ODY=