Lifetime Physical Fitness and Wellness

by Hoeger, Werner W. K.

Edition:

6th

ISBN13:

9780895825254

ISBN10:

0895825252

Format:

Paperback

Pub. Date:

12/1/1999

Publisher(s):

Brooks Cole

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Summary

This market-leading text shows individuals how to develop a personalized program for fitness and wellness. Each chapter allows the reader to chart and update their progress in various components of physical fitness and wellness. The emphasis is on teaching individuals how to take control of their personal health and lifestyles habits so that they can make a constant and deliberate effort to stay healthy and realize their highest potentials for well-being.

Introduction to Lifetime Physical Fitness and Wellness

(25)

Physical Activity Versus Exercise

(1)

Surgeon General's Report on Physical Activity and Health

(1)

A Healthy Lifestyle

(1)

Wellness

(1)

Leading Health Problems in the United States

(3)

Cardiovascular Disease

(1)

Cancer

(1)

Wellness, Fitness, and Longevity

(4)

Physical Fitness

(1)

Fitness Standards: Health Versus Physical Fitness

(1)

Benefits of a Comprehensive Wellness Program

(3)

Health Benefits

(1)

Economic Benefits

(1)

The Wellness Challenge for the 21st Century

(1)

National Health Objectives for the Year 2010

(1)

A Personal Note

(2)

Notes

(1)

Suggested Readings

(5)

Behavior Modification

(16)

Barriers to Change

(2)

Motivation and Locus of Control

(1)

Changing Behavior

(5)

Stages-of-Change Model (Transtheoretical Model)

(2)

The Process of Change

(3)

Rewards

(1)

Techniques of Change

(1)

Goal Setting

(3)

Notes

(1)

Suggested Readings

(3)

Cardiorespiratory Endurance Assessment

(18)

Aerobic and Anaerobic Exercise

(1)

Benefits of Aerobic Training

(2)

Assessment of Cardiorespiratory Endurance

(9)

1.5-Mile Run Test

(1)

1.0-Mile Walk Test

(1)

Step Test

(1)

Astrand-Ryhming Test

(4)

12-Minute Swim Test

(1)

Interpreting Maximal Oxygen Uptake Results

(1)

Heart Rate and Blood Pressure Assessment

(2)

Notes

(1)

Suggested Readings

(3)

Cardiorespiratory Exercise Prescription

(38)

Readiness for Exercise

(3)

Guidelines for Cardiorespiratory Exercise Prescription

(8)

Intensity of Exercise

(2)

Mode of Exercise

(2)

Duration of Exercise

(1)

Frequency of Exercise

(3)

Choices of Aerobic Activity

(9)

Walking

(1)

Hiking

(2)

Jogging

(1)

Cross-Country Skiing

(1)

Aerobics

(1)

Swimming

(1)

Water Aerobics

(1)

Cycling

(2)

Cross-Training

(1)

Rope Skipping

(1)

In-Line Skating

(1)

Rowing

(1)

Stair Climbing

(1)

Racquet Sports

(1)

Fitness Benefits of Aerobic Activities

(2)

Specific Considerations

(5)

Exercise-Related Injuries

(3)

Acute Sports Injuries

(1)

Muscle Soreness and Stiffness

(1)

Exercise Intolerance

(1)

Side Stitch

(1)

Shin Splints

(1)

Muscle Cramps

(1)

Leisure-Time Physical Activity

(1)

Getting Started and Adhering to a Lifetime Exercise Program

(1)

A Lifetime Commitment to Fitness

(1)

Notes

(1)

Suggested Readings

(5)

Muscular Strength Assessment and Prescription

(36)

Relationship Between Strength and Metabolism

(1)

Gender Differences

(2)

Changes in Body Composition

100

(1)

Assessment of Muscular Strength and Endurance

101

(10)

Hand Grip Test

101

(1)

Muscular Endurance Test

102

(3)

Muscular Strength and Endurance Test

105

(1)

Recording Your Strength Fitness Category

105

(6)

Strength Training Prescription

111

(1)

Factors That Affect Strength

111

(1)

Principles Involved in Strength Training

112

(3)

Mode of Training

112

(1)

Resistance

113

(1)

Sets

114

(1)

Frequency of Training

114

(1)

Plyometrics

115

(1)

Strength-Training Exercises

116

(1)

Setting Up Your Own Strength-Training Program

116

(2)

Notes

118

(1)

Suggested Readings

118

(5)

Strength-Training Exercise without Weights

123

(4)

Strength-Training Exercises with Weights

127

(6)

Muscular Flexibility Assessment and Prescription

133

(22)

Factors Affecting Flexibility

135

(1)

Assessment of Flexibility

135

(6)

Interpreting Flexibility Test Results

141

(1)

Principles of Muscular Flexibility Prescription

142

(4)

Mode of Training

142

(3)

Intensity of Exercise

145

(1)

Repetitions

145

(1)

Frequency of Exercise

145

(1)

When to Stretch?

146

(1)

Flexibility Exercises

146

(1)

Preventing and Rehabilitating Low Back Pain

146

(2)

Notes

148

(1)

Suggested Readings

148

(1)

Your Back and How to Care For It

149

(2)

Flexibility Exercises

151

(2)

Exercises for the Prevention and Rehabilitation of Low-Back Pain

153

(2)

Body Composition Assessment

155

(18)

What Does ``Body Composition'' Mean?

156

(1)

Essential and Storage Fat

157

(1)

Techniques for Assessing Body Composition

157

(1)

Hydrostatic Weighing

157

(1)

Skinfold Thickness

158

(5)

Girth Measurements

163

(2)

Bioelectrical Impedance

165

(2)

Waist-to-Hip Ratio

167

(1)

Body Mass Index

167

(1)

Determining Recommended Body Weight

168

(1)

Importance of Regular Body Composition Assessment

169

(1)

Notes

170

(1)

Suggested Readings

170

(3)

Nutrition for Wellness

173

(34)

Nutrients

174

(10)

Carbohydrates

176

(2)

Fats

178

(2)

Proteins

180

(1)

Vitamins

181

(2)

Minerals

183

(1)

Water

183

(1)

Energy (ATP) Production

184

(1)

Balancing the Diet

184

(1)

Nutrient Analysis

185

(4)

Achieving a Balanced Diet

189

(2)

Nutrient Supplementation

191

(1)

Antioxidants and Folate

192

(3)

Folate

194

(1)

Side Effects

194

(1)

Benefits of Foods

195

(1)

Nutrition for Athletes

195

(2)

Carbohydrate Loading

196

(1)

Amino Acid Supplements

197

(1)

Specific Nutrition Needs of Women

197

(3)

Bone Health and Osteoporosis

197

(2)

Estrogen Replacement Therapy

199

(1)

Adequate Iron Intake

200

(1)

Dietary Guidelines for Americans

200

(2)

Proper Nutrition: A Lifetime Prescription for Healthy Living

202

(2)

Notes

204

(1)

Suggested Readings

204

(3)

Weight Management

207

(32)

Obesity and Overweight

208

(2)

Tolerable Weight

210

(1)

The Weight Loss Dilemma

211

(1)

Eating Disorders

212

(2)

Anorexia Nervosa

212

(1)

Bulimia Nervosa

213

(1)

Physiology of Weight Loss

214

(2)

Energy-Balancing Equation

214

(1)

Setpoint Theory

214

(2)

Diet and Metabolism

216

(1)

Exercise: The Key to Weight Loss and Weight Maintenance

217

(3)

Healthy Weight Gain

220

(1)

Weight-Loss Myths

220

(1)

Losing Weight the Sound and Sensible Way

220

(4)

Monitoring Your Diet with Daily Food Logs

224

(1)

Behavior Modification and Adherence to a Weight Management Program

225

(2)

In Conclusion

227

(1)

Notes

228

(1)

Suggested Readings

229

(10)

Preventing Cardiovascular Disease

239

(26)

Coronary Heart Disease Risk Profile

241

(20)

Physical Inactivity

242

(4)

Abnormal Electrocardiograms

246

(1)

Abnormal Cholesterol Profile

247

(6)

Elevated Triglycerides

253

(1)

Elevated Homocysteine

254

(1)

Diabetes

254

(1)

Hypertension

255

(4)

Excessive Body Fat

259

(1)

Smoking

259

(1)

Tension and Stress

260

(1)

Personal and Family History

261

(1)

Age

261

(1)

A Final Word on Coronary Risk Reduction

261

(1)

Notes

262

(1)

Suggested Readings

263

(2)

Cancer Prevention

265

(28)

Incidence of Cancer

268

(2)

Guidelines for Preventing Cancer

270

(4)

Dietary Changes

270

(2)

Abstaining from Tobacco

272

(1)

Avoiding Excessive Sun Exposure

273

(1)

Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards

273

(1)

Engaging in Physical Activity

274

(1)

Early Detection

274

(1)

Other Factors

274

(1)

Warning Signals of Cancer

274

(1)

Cancer Questionnaire: Assessing Your Risks

275

(10)

Lung Cancer

276

(1)

Colon/Rectum Cancer

276

(3)

Skin Cancer

279

(1)

Breast Cancer

279

(1)

Cervical Cancer

279

(2)

Endometrial Cancer

281

(1)

Prostate Cancer

281

(1)

Testicular Cancer

281

(1)

Pancreatic Cancer

282

(1)

Kidney and Bladder Cancer

283

(1)

Oral Cancer

283

(1)

Esophageal and Stomach Cancer

283

(1)

Ovarian Cancer

284

(1)

Thyroid Cancer

284

(1)

Liver Cancer

284

(1)

Leukemia

284

(1)

Lymphomas

285

(1)

What Can You Do?

285

(1)

Notes

285

(1)

Suggested Readings

286

(7)

Stress Assessment and Management Techniques

293

(26)

Sources of Stress

295

(1)

Behavior Patterns

295

(5)

Vulnerability to Stress

300

(1)

Time Management

300

(6)

Five Steps to Time Management

300

(5)

Time Management Skills

305

(1)

Coping with Stress

306

(5)

Relaxation Techniques

311

(5)

Biofeedback

311

(1)

Physical Activity

312

(1)

Progressive Muscle Relaxation

313

(2)

Breathing Techniques

315

(1)

Autogenic Training

316

(1)

Which Technique is Best?

316

(1)

Notes

317

(1)

Suggested Readings

317

(2)

Freedom From Tobacco Use

319

(20)

Morbidity and Mortality

320

(2)

Economic Impact

322

(1)

Trends

322

(1)

Smokeless Tobacco

323

(1)

Why People Smoke

323

(4)

Addiction

324

(1)

Dependency

324

(1)

``Why-Do-You-Smoke?'' Test

324

(3)

Smoking Cessation

327

(8)

``Do You Want To Quit?'' Test

329

(1)

Breaking the Habit

329

(4)

Quitting Cold Turkey

333

(1)

Cutting Down Gradually

333

(1)

Nicotine Substitution Products

333

(1)

Life After Cigarettes

334

(1)

Notes

335

(1)

Suggested Readings

335

(4)

Addictive Behaviors and Sexually Transmitted Diseases

339

(20)

Addiction

340

(1)

Drugs and Dependence

340

(5)

Marijuana

341

(1)

Cocaine

341

(1)

Alcohol

342

(3)

Sexually Transmitted Diseases

345

(8)

Chlamydia

345

(3)

Gonorrhea

348

(1)

Pelvic Inflammatory Disease

348

(1)

Genital Warts

348

(1)

Herpes

348

(1)

Syphilis

348

(1)

HIV and AIDS

348

(5)

Guidelines for Prevneting Sexually Transmitted Diseases

353

(5)

Reducing the Risk for STDs

354

(1)

Reducing the Risk for HIV

355

(3)

Notes

358

(1)

Suggested Readings

358

(1)

Healthy Lifestyle Issues and Wellness Guidelines for the Future

359

(16)

Spiritual Well-Being

360

(1)

Spirituality and Health

360

(1)

Altruism

361

(1)

Exercise and Aging

361

(3)

Relationship Between Fitness and Aging

361

(2)

Physical Training in the Older Adult

363

(1)

Accident Prevention and Personal Safety

364

(1)

Quackery and Fraud

364

(1)

Health/Fitness Club Memberships

365

(1)

Purchasing Exercise Equipment

366

(1)

The Future

366

(3)

Self-Evaluation

367

(1)

Behavioral Objectives for the Future

367

(1)

Fitness/Wellness Challenge for the Future

367

(2)

Notes

369

(1)

Suggested Readings

370

(5)

A Physical Fitness and Wellness Profile

375

(2)

B Nutritive Value of Selected Foods

377

(18)

Glossary

395

(6)

Index

401

Lifetime Physical Fitness and Wellness

9780895825254

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Table of Contents