Lifetime Physical Fitness and Wellness (with Profile Plus 2007 CD, Personal Daily Log and InfoTrac)

by Hoeger, Wener W.K.; Hoeger, Sharon A.

• ISBN13: 9780495012023
• ISBN10: 0495012025
• Edition: 9th
• Format: Paperback
• Copyright: 2006-02-22
• Publisher: Brooks Cole

Summary

1. Physical Fitness and Wellness. 2. Behavior Modification. 3. Nutrition for Wellness. 4. Body Composition Assessment. 5. Weight Management. 6. Cardiorespiratory Endurance. 7. Muscular Strength and Endurance. 8. Muscular Flexibility. 9. Comprehensive Fitness Programming. 10. Preventing Cardiovascular Disease. 11. Cancer Risk Management. 12. Stress Assessment and Management Techniques. 13. Freedom from Addictive Behavior. 14. Sexual Wellness. 15. Lifetime Fitness & Wellness. Appendix A: Nutritive Value of Selected Foods. Appendix B: Computer Data Form. Glossary. Answer Key. Index.

Table of Contents

Physical Fitness and Wellness	1	(28)
Life Expectancy Versus Healthy Life Expectancy	2	(1)
Leading Health Problems in the United States	3	(1)
Lifestyle as a Health Problem	4	(4)
Physical Activity Versus Exercise	5	(1)
Surgeon General's Report on Physical Activity and Health	6	(1)
Importance of Increased Physical Activity	6	(1)
Monitoring Daily Physical Activity	6	(2)
Wellness	8	(5)
The Seven Dimensions of Wellness	11	(1)
Physical Wellness	11	(1)
Emotional Wellness	11	(1)
Mental Wellness	12	(1)
Social Wellness	12	(1)
Environmental Wellness	12	(1)
Occupational Wellness	12	(1)
Spiritual Wellness	13	(1)
Wellness, Fitness, and Longevity	13	(7)
Physical Fitness	15	(1)
Fitness Standards: Health Versus Physical Fitness	16	(2)
Which Program Is Best	18	(1)
Benefits of a Comprehensive Wellness Program	18	(2)
The Wellness Challenge of the 21st Century	20	(1)
National Health Objectives for the Year 2010	20	(1)
Wellness Education: Using this Book	21	(4)
A Personalized Approach	22	(1)
Exercise Safety	22	(3)
Web Interactive	25	(1)
Assess Your Knowledge	26	(3)
Behavior Modification	29	(28)
Living in a Toxic Health and Fitness Environment	30	(1)
Environmental Influences on Physical Activity	30	(3)
Environmental Influence on Diet and Nutrition	33	(4)
Barriers to Change	37	(1)
Motivation and Locus of Control	38	(2)
Changing Behavior	40	(4)
Behavior Change Theories	40	(4)
The Process of Change	44	(3)
Consciousness-Raising	44	(1)
Social Liberation	44	(1)
Self-Analysis	44	(1)
Emotional Arousal	45	(1)
Positive Outlook	45	(1)
Commitment	45	(1)
Behavior Analysis	45	(1)
Goals	45	(1)
Self-Reevaluation	45	(1)
Countering	46	(1)
Monitoring	46	(1)
Environment Control	46	(1)
Helping Relationships	46	(1)
Rewards	47	(1)
Techniques of Change	47	(2)
Goal Setting and Evaluation	49	(6)
SMART Goals	49	(1)
Goal Evaluation	50	(5)
Web Interactive	55	(1)
Assess Your Knowledge	56	(1)
Nutrition for Wellness	57	(48)
Nutrients	58	(10)
Carbohydrates	58	(4)
Fats (Lipids)	62	(2)
Proteins	64	(1)
Vitamins	65	(1)
Minerals	66	(1)
Water	67	(1)
Balancing the Diet	68	(6)
Nutrition Standards	69	(2)
Nutrient Analysis	71	(3)
Achieving a Balanced Diet	74	(12)
Vegetarianism	76	(7)
Nutrient Concerns	83	(1)
Diets from Other Cultures	84	(2)
Nutrient Supplementation	86	(6)
Antioxidants	86	(4)
Benefits of Foods	90	(1)
Functional Foods	90	(1)
Genetically Modified Crops	91	(1)
Energy Substrates for Physical Activity	92	(1)
Energy (ATP) Production	92	(1)
Nutrition for Athletes	93	(2)
Carbohydrate Loading	93	(1)
Creatine Supplementation	94	(1)
Amino Acid Supplements	95	(1)
Bone Health and Osteoporosis	95	(3)
Hormone Replacement Therapy	98	(1)
Iron Deficiency	98	(1)
2005 Dietary Guidelines for Americans	99	(2)
Proper Nutrition: A Lifetime Prescription for Healthy Living	101	(2)
Web Interactive	103	(1)
Assess Your Knowledge	104	(1)
Body Composition	105	(16)
Essential and Storage Fat	106	(1)
Techniques to Assess Body Composition	106	(8)
Dual Energy X-Ray Absorptiometry (DEXA)	107	(1)
Hydrostatic Weighing	108	(1)
Air Displacement	108	(1)
Skinfold Thickness	109	(3)
Girth Measurements	112	(1)
Bioelectrical Impedance	112	(1)
Body Mass Index	112	(2)
Waist Circumference	114	(1)
Determining Recommended Body Weight	114	(5)
Importance of Regular Body Composition Assessment	116	(3)
Web Interactive	119	(1)
Assess Your Knowledge	120	(1)
Weight Management	121	(38)
Overweight Versus Obesity	124	(1)
Tolerable Weight	124	(1)
The Weight Loss Dilemma	125	(3)
Diet Crazes	125	(1)
Low-Carb Diets	126	(2)
Combo Diets	128	(1)
Eating Disorders	128	(3)
Anorexia Nervosa	129	(1)
Bulimia Nervosa	130	(1)
Binge-Eating Disorder	130	(1)
Treatment	131	(1)
The Physiology of Weight Loss	131	(3)
Energy-Balancing Equation	131	(1)
Setpoint Theory	132	(2)
Diet and Metabolism	134	(1)
Exercise: The Key to Weight Management	134	(5)
Low-Intensity Versus High-Intensity Exercise for Weight Loss	137	(1)
Healthy Weight Gain	138	(1)
Strength Training, Diet, and Muscle Mass	138	(1)
Weight-Loss Myths	138	(1)
Losing Weight the Sound and Sensible Way	139	(8)
Monitoring Your Diet with Daily Food Logs	144	(2)
Using Low-Fat Entrees	146	(1)
Behavior Modification and Adherence to a Weight Management Program	146	(1)
The Simple Truth	147	(1)
Web Interactive	147	(1)
Assess Your Knowledge	148	(11)
Cardiorespiratory Endurance	159	(36)
Basic Cardiorespiratory Physiology: A Quick Survey	160	(1)
Aerobic and Anaerobic Exercise	161	(1)
Benefits of Aerobic Training	161	(2)
Assessment of Physical Fitness	163	(1)
Responders Versus Nonresponders	163	(1)
Assessment of Cardiorespiratory Endurance	164	(10)
Components of Oxygen Uptake (VO2)	165	(1)
Tests to Estimate VO2max	166	(6)
Interpreting the Results of Your Maximal Oxygen Uptake	172	(1)
Assessment of Resting Heart Rate and Blood Pressure	172	(2)
Mean Blood Pressure	174	(1)
Principles of Cardiorespiratory Exercise Prescription	174	(1)
Readiness for Exercise	175	(1)
Guidelines for Cardiorespiratory Exercise Prescription	175	(9)
Intensity of Exercise	175	(7)
Mode of Exercise	182	(1)
Duration of Exercise	183	(1)
Frequency of Exercise	184	(1)
Fitness Benefits of Aerobic Activities	184	(3)
Getting Started and Adhering to a Lifetime Exercise Program	187	(1)
A Lifetime Commitment to Fitness	188	(1)
Web Interactive	189	(1)
Assess Your Knowledge	190	(5)
Muscular Strength and Endurance	195	(44)
Benefits of Strength Training	196	(2)
Muscular Strength and Aging	196	(1)
Gender Differences	197	(1)
Changes in Body Composition	198	(1)
Assessment of Muscular Strength and Endurance	198	(5)
Muscular Strength: Hand Grip Strength Test	200	(1)
Muscular Endurance Test	201	(2)
Muscular Strength and Endurance Test	203	(1)
Strength-Training Prescription	203	(5)
Factors That Affect Strength	207	(1)
Principles Involved in Strength Training	208	(5)
Mode of Training	208	(2)
Resistance	210	(1)
Sets	211	(1)
Frequency	212	(1)
Training Volume	213	(1)
Plyometrics	213	(1)
Strength Gains	214	(1)
Strength-Training Exercises	214	(2)
Core Strength Training	216	(1)
Pilates Exercise System	216	(1)
Exercise Guidelines	216	(1)
Setting Up Your Own Strength-Training Program	217	(1)
Web Interactive	218	(1)
Assess Your Knowledge	219	(1)
Strength-Training Exercises without Weights	220	(6)
Strength-Training Exercises with Weights	226	(13)
Muscular Flexibility	239	(24)
Benefits of Good Flexibility	240	(1)
Flexibility in Older Adults	240	(1)
Factors Affecting Flexibility	241	(1)
Assessment of Flexibility	241	(5)
Interpreting Flexibility Test Results	244	(2)
Principles of Muscular Flexibility Prescription	246	(2)
Modes of Training	246	(1)
Intensity	247	(1)
Repetitions	247	(1)
Frequency of Exercise	247	(1)
When to Stretch?	248	(1)
Flexibility Exercises	248	(1)
Contraindicated Exercises	248	(1)
Preventing and Rehabilitating Low-Back Pain	249	(5)
Web Interactive	254	(1)
Assess Your Knowledge	255	(1)
Flexibility Exercises	256	(2)
Exercises for the Prevention and Rehabilitation of Low-Back Pain	258	(5)
Comprehensive Fitness Programming	263	(34)
Leisure-Time Physical Activity	264	(1)
Choices of Aerobic Activities	264	(9)
Walking	264	(1)
Hiking	265	(1)
Jogging	265	(1)
Deep-Water Running	266	(1)
Aerobics	266	(1)
Swimming	267	(1)
Water Aerobics	267	(1)
Cycling	268	(1)
Spinning	269	(1)
Cross-Training	270	(1)
Rope Skipping	270	(1)
Cross-Country Skiing	271	(1)
In-Line Skating	271	(1)
Rowing	272	(1)
Stair Climbing	272	(1)
Racquet Sports	272	(1)
Specific Exercise Considerations	273	(8)
Exercise-Related Injuries	281	(2)
Acute Sports Injuries	281	(1)
Muscle Soreness and Stiffness	282	(1)
Exercise Intolerance	282	(1)
Side Stitch	283	(1)
Shin Splints	283	(1)
Muscle Cramps	283	(1)
Exercise and Aging	283	(2)
Physical Training in the Older Adult	284	(1)
Preparing for Sports Participation	285	(3)
Base Fitness Conditioning	285	(1)
Sport-Specific Conditioning	286	(1)
Overtraining	286	(1)
Periodization	287	(1)
Personal Fitness Programming: An Example	288	(5)
Cardiorespiratory Endurance	289	(1)
Muscular Strength and Endurance	289	(1)
Muscular Flexibility	289	(3)
Body Composition	292	(1)
You Can Get It Done	292	(1)
Web Interactive	293	(1)
Assess Your Knowledge	294	(3)
Preventing Cardiovascular Disease	297	(30)
Risk Profile for Coronary Heart Disease	299	(1)
Leading Risk Factors for CHD	299	(25)
Physical Inactivity	300	(5)
Abnormal Electrocardiograms	305	(2)
Abnormal Cholesterol Profile	307	(5)
Elevated Triglycerides	312	(1)
Elevated Homocystein	313	(1)
Inflammation	314	(1)
Diabetes	315	(2)
Metabolic Syndrome	317	(1)
Hypertension	317	(5)
Excessive Body Fat	322	(1)
Cigarette Smoking	322	(1)
Tension and Stress	322	(1)
Personal and Family History	323	(1)
Age	323	(1)
Other Factors for CHD	324	(1)
Cardiovascular Risk Reduction	324	(1)
Web Interactive	325	(1)
Assess Your Knowledge	326	(1)
Managing Cancer Risk	327	(28)
Incidence of Cancer	329	(1)
Guidelines for Preventing Cancer	330	(7)
Dietary Changes	332	(3)
Abstaining from Tobacco	335	(1)
Avoiding Excessive Exposure to Sun	335	(1)
Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards	336	(1)
Physical Activity	336	(1)
Early Detection	336	(1)
Other Factors	337	(1)
Warning Signals of Cancer	337	(1)
Assessing Your Risks	337	(6)
Common Sites of Cancer	343	(4)
Lung Cancer	343	(1)
Colon/Rectum Cancer	343	(1)
Skin Cancer	343	(1)
Breast Cancer	344	(1)
Cervical Cancer (Women)	345	(1)
Endometrial Cancer (Women)	346	(1)
Other Cancer Sites	347	(3)
Prostate Cancer (Men)	347	(1)
Testicular Cancer (Men)	347	(1)
Pancreatic Cancer	348	(1)
Kidney and Bladder Cancer	348	(1)
Oral Cancer	348	(1)
Esophageal and Stomach Cancer	349	(1)
Ovarian Cancer (Women)	349	(1)
Thyroid Cancer	349	(1)
Liver Cancer	349	(1)
Leukemia	350	(1)
Lymphoma	350	(1)
What Can You Do?	350	(1)
Web Interactive	351	(1)
Assess Your Knowledge	352	(3)
Stress Management	355	(30)
Adapting to Stress	357	(1)
Alarm Reaction	357	(1)
Resistance	357	(1)
Exhaustion/Recovery	357	(1)
Sources of Stress	358	(3)
Behavior Patterns	361	(2)
Vulnerability to Stress	363	(1)
Managing Your Time	363	(4)
Five Steps to Time Management	364	(3)
Time-Management Skills	367	(1)
Coping with Stress	367	(14)
Physical Activity	368	(6)
Relaxation Techniques	374	(3)
Visual Imagery	377	(1)
Autogenic Training	378	(1)
Meditation	378	(1)
Yoga	379	(1)
Which Technique Is Best?	380	(1)
Web Interactive	381	(1)
Assess Your Knowledge	382	(3)
Addictive Behavior	385	(30)
Addiction	386	(1)
Risk Factors for Addiction	386	(1)
Drugs and Dependence	387	(9)
Marijuana	387	(1)
Cocaine	388	(1)
Methamphetamine	389	(2)
MDMA (Ecstasy)	391	(1)
Heroin	392	(1)
Alcohol	393	(1)
Effects of Alcohol Drinking	393	(3)
Treatment of Addiction	396	(1)
Tobacco Use	396	(6)
Morbidity and Mortality	396	(3)
Smoking and Cancer	399	(3)
Smokeless Tobacco	402	(1)
Why People Smoke	402	(1)
Smoking Addiction and Dependency	402	(1)
``Why Do You Smoke?'' Test	403	(1)
Smoking Cessation	403	(8)
``Do You Want To Quit?'' Test	404	(1)
Breaking the Habit	404	(4)
Quitting Cold Turkey	408	(1)
Cutting Down Gradually	408	(3)
Nicotine-Substitution Products	411	(1)
Life After Cigarettes	411	(2)
Web Interactive	413	(1)
Assess Your Knowledge	414	(1)
Preventing Sexually Transmitted Infections	415	(16)
Chlamydia	416	(1)
Gonorrhea	416	(1)
Pelvic Inflammatory Disease	416	(1)
Human Papillomavirus and Genital Warts	417	(1)
Genital Herpes	417	(1)
Syphilis	418	(1)
HIV and AIDS	418	(7)
Transmission of HIV	419	(1)
Risky Behaviors	420	(1)
Myths about HIV Transmission	421	(1)
Wise Dating	421	(1)
Trends in HIV and AIDS Infection	422	(1)
HIV Testing	422	(1)
HIV Treatment	422	(3)
Guidelines for Preventing Sexually Transmitted Infections	425	(3)
Reducing the Risk for STIs	426	(1)
Reducing the Risks for HIV	427	(1)
Web Interactive	428	(1)
Assess Your Knowledge	429	(2)
Lifetime Fitness and Wellness	431	(24)
Life Expectancy and Physiological Age	432	(1)
Complementary and Alternative Medicine (CAM)	433	(8)
Quackery and Fraud	441	(2)
Deciding Your Fitness Future	443	(2)
Health/Fitness Club Memberships	443	(1)
Personal Trainers	444	(1)
Purchasing Exercise Equipment	445	(1)
Self-Evaluation and Behavioral Goals for the Future	445	(1)
Self-Evaluation	446	(1)
Behavioral Goals for the Future	446	(1)
The Fitness/Wellness Experience and a Challenge for the Future	446	(4)
Web Interactive	450	(1)
Assess Your Knowledge	451	(4)
Appendix A Physical Fitness and Wellness Profile	455	(2)
Appendix B Nutritive Value of Selected Foods	457	(16)
Notes and Suggested Readings	473	(8)
Answer Key	481	(2)
Glossary	483	(6)
Index	489