Principles and Labs for Fitness and Wellness, Enhanced Coverage Edition (with Health, Fitness and Wellness Internet Explorer, Profile Plus 2006 CD-ROM, Personal Daily Log, and InfoTrac)

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

• ISBN13: 9780495113577
• ISBN10: 0495113573
• Edition: 8th
• Format: Paperback
• Copyright: 2006-01-11
• Publisher: Brooks Cole

Summary

PRINCIPLES AND LABS FOR PHYSICAL FITNESS AND WELLNESS, ENHANCED COVERAGE, EIGHTH EDITION, guides students through the development of an attainable and enjoyable fitness and wellness program. With over 150 pieces of art that make this text truly engaging, it also gives students the motivation and techniques they need to apply their learning experiences and knowledge received from their fitness and wellness course. Perforated laboratory worksheets found at the end of each chapter allow readers to analyze and understand the concepts that they have learned, and move to the next state of behavioral modification. The emphasis is on teaching individuals how to take control of their personal health and lifestyle habits so they can make a constant and deliberate effort to stay healthy and realize their highest potentials for well being. In addition to the strength of the text, PRINCIPLES AND LABS FOR PHYSICAL FITNESS AND WELLNESS comes with a wide-range of teaching and learning resources unlike any other to support your course! Besides the exclusive offerings of the CNN® Video Today series and InfoTrac® College Edition, or the extensive PowerPoint with over 500 slides and free WebTutor Toolbox Online teaching support, we offer a new BEHAVIOR CHANGE WORKBOOK. Each copy of the text also comes packaged FREE with the exciting and interactive PROFILE PLUS CD-ROM. Unique to any learning tutorial, this CD-ROM includes self-paced, guided assessments, exercise prescriptions and logs, nutrition analysis, and a text-specific study guide appropriate for all health students.

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	(1)
Physical Activity and Exercise Defined	5	(1)
Surgeon General's Report on Physical Activity and Health	5	(1)
Wellness	6	(3)
Wellness, Fitness, and Longevity	9	(2)
Types of Physical Fitness	11	(1)
Fitness Standards: Health Versus Physical Fitness	12	(2)
Benefits of a Comprehensive Wellness Program	14	(2)
The Wellness Challenge of the 21st Century	16	(1)
National Health Objectives for the Year 2010	16	(1)
Wellness Education: Using this Book	17	(3)
Assess Your Knowledge	20	(1)
Media Menu	21	(1)
Notes	21	(1)
Suggested Readings	22	(7)
Labs: Wellness Lifestyle Questionnaire	23	(2)
Clearance for Exercise Participation	25	(2)
Resting Heart Rate and Blood Pressure Assessment	27	(2)
Behavior Modification	29	(20)
Barriers to Change	31	(2)
Motivation and Locus of Control	33	(1)
Changing Behavior	34	(1)
The Transtheoretical Model	34	(2)
The Process of Change	36	(4)
Techniques of Change	40	(1)
Goal Setting	41	(1)
Smart Goals	42	(1)
Goal Evaluation	43	(1)
Assess Your Knowledge	43	(1)
Media Menu	44	(1)
Notes	44	(1)
Suggested Readings	44	(5)
Labs: Behavior Modification: Stages, Processes, and Techniques for Change	45	(2)
Setting Smart Goals	47	(2)
Nutrition for Wellness	49	(50)
Nutrients	50	(10)
Balancing the Diet	60	(1)
Nutrition Standards	61	(2)
Nutrient Analysis	63	(3)
Achieving a Balanced Diet	66	(2)
Vegetarianism	68	(2)
Mediterranean Diet	70	(1)
Ethnic Diets	71	(1)
Nutrient Supplementation	72	(5)
Functional Foods	77	(1)
Genetically Modified Crops	78	(1)
Energy Substrates for Physical Activity	78	(1)
Energy (ATP) Production	78	(1)
Nutrition for Athletes	79	(3)
Special Nutrient Needs of Women	82	(3)
Dietary Guidelines for Americans	85	(3)
Proper Nutrition: A Lifetime Prescription for Healthy Living	88	(1)
Assess Your Knowledge	89	(1)
Media Menu	89	(1)
Notes	90	(1)
Suggested Readings	90	(9)
Labs: Nutrient Analysis	91	(6)
Healthy Diet Plan	97	(2)
Body Composition	99	(22)
Essential and Storage Fat	100	(1)
Techniques to Assess Body Composition	101	(11)
Determining Recommended Body Weight	112	(2)
Importance of Regular Body Composition Assessment	114	(1)
Assess Your Knowledge	115	(1)
Media Menu	116	(1)
Notes	116	(1)
Suggested Readings	116	(5)
Labs: Hydrostatic Weighing for Body Composition Assessment	117	(2)
Body Composition Assessment, Disease Risk Assessment, and Recommended Body Weight Determination	119	(2)
Weight Management	121	(38)
Overweight Versus Obesity	123	(1)
Tolerable Weight	124	(1)
The Weight Loss Dilemma	125	(1)
Diet Crazes	125	(3)
Eating Disorders	128	(3)
Physiology of Weight Loss	131	(4)
Exercise: The Key to Weight Management	135	(2)
Healthy Weight Gain	137	(1)
Strength Training, Diet, and Muscle Mass	138	(1)
Weight-Loss Myths	138	(1)
Losing Weight the Sound and Sensible Way	138	(5)
Monitoring Your Diet with Daily Food Logs	143	(1)
Using Low-Fat Entrees	143	(1)
Behavior Modification and Adherence to a Weight Management Program	144	(1)
The Simple Truth	145	(1)
Assess Your Knowledge	146	(1)
Media Menu	146	(1)
Notes	147	(1)
Suggested Readings	148	(11)
Labs: Estimation of Daily Caloric Requirement, Stage of Change, and Exercise Program Selection	149	(2)
Calorie-Restricted Diet Plans	151	(4)
Healthy Dietary Plan for Weight Maintenance or Weight Gain	155	(2)
Behavioral Goals for Weight Management	157	(2)
Cardiorespiratory Endurance	159	(38)
Basic Cardiorespiratory Physiology: A Quick Survey	160	(1)
Aerobic and Anaerobic Exercise	161	(1)
Benefits of Aerobic Training	162	(1)
Physical Fitness Assessment	163	(1)
Assessment of Cardiorespiratory Endurance	164	(9)
Principles of Cardiorespiratory Exercise Prescription	173	(1)
Guidelines for Cardiorespiratory Exercise Prescription	173	(5)
Fitness Benefits of Aerobic Activities	178	(2)
Getting Started and Adhering to a Lifetime Exercise Program	180	(1)
A Lifetime Commitment to Fitness	181	(1)
Assess Your Knowledge	182	(1)
Media Menu	183	(1)
Notes	183	(1)
Suggested Readings	183	(14)
Labs: Cardiorespiratory Endurance Assessment	187	(2)
Exercise Heart Rate and Caloric Cost of Physical Activity	189	(4)
Exercise Readiness Questionnaire	193	(2)
Cardiorespiratory Exercise Prescription	195	(2)
Muscular Strength and Endurance	197	(42)
Benefits of Strength Training	198	(1)
Muscular Strength and Aging	198	(1)
The Relationship Between Strength and Metabolism	198	(1)
Gender Differences	199	(1)
Changes in Body Composition	200	(1)
Assessment of Muscular Strength and Endurance	200	(6)
Strength-Training Prescription	206	(1)
Factors That Affect Strength	206	(1)
Principles Involved in Strength Training	207	(5)
Plyometrics	212	(1)
Strength Gains	213	(1)
Strength-Training Exercises With and Without Weights	213	(1)
Core Strength Training	213	(1)
Pilates Exercise System	214	(1)
Exercise Guidelines	214	(1)
Setting Up Your Own Strength-Training Program	215	(1)
Assess Your Knowledge	216	(1)
Media Menu	216	(1)
Notes	217	(1)
Suggested Readings	217	(4)
Strength-Training Exercises without Weights	221	(5)
Strength-Training Exercises with Weights	226	(13)
Labs: Muscular Strength and Endurance Assessment	235	(2)
Strength-Training Program	237	(2)
Muscular Flexibility	239	(28)
Benefits of Good Flexibility	240	(1)
Flexibility in Older Adults	240	(1)
Factors Affecting Flexibility	240	(1)
Assessment of Flexibility	241	(3)
Evaluating Body Posture	244	(3)
Principles of Muscular Flexibility Prescription	247	(1)
When to Stretch?	248	(1)
Flexibility Exercises	249	(1)
Contraindicated Exercises	249	(1)
Preventing and Rehabilitating Low-Back Pain	249	(6)
Assess Your Knowledge	255	(1)
Media Menu	255	(1)
Notes	256	(1)
Suggested Readings	256	(1)
Flexibility Exercises	257	(2)
Exercises for the Prevention and Rehabilitation of Low-Back Pain	259	(8)
Labs: Muscular Flexibility Assessment	261	(2)
Posture Evaluation	263	(2)
Flexibility Development and Low-Back Conditioning Programs	265	(2)
Skill Fitness and Fitness Programming	267	(32)
Benefits of Skill-Related Fitness	268	(1)
Performance Tests for Skill-Related Fitness	269	(4)
Specific Exercise Considerations	273	(8)
Exercise-Related Injuries	281	(2)
Leisure-Time Physical Activity	283	(1)
Exercise and Aging	283	(2)
Preparing for Participation in Sports	285	(1)
Overtraining	286	(1)
Periodization	287	(1)
Personal Fitness Programming: An Example	288	(4)
You Can Do It	292	(1)
Assess Your Knowledge	293	(1)
Media Menu	293	(1)
Notes	294	(1)
Suggested Readings	294	(5)
Labs: Assessment of Skill-Related Components of Fitness	295	(2)
Health-Related Fitness Case Studies	297	(2)
Stress Management	299	(32)
Adapting to Stress	301	(1)
Sources of Stress	302	(1)
Behavior Patterns	303	(2)
Vulnerability to Stress	305	(1)
Time Management	305	(2)
Coping with Stress	307	(8)
Assess Your Knowledge	315	(1)
Media Menu	316	(1)
Notes	316	(1)
Suggested Readings	316	(15)
Labs: Life Experiences Survey and Type A Personality Assessment	317	(6)
Stress Vulnerability Questionnaire	323	(2)
Goals and Time Management Skills	325	(4)
Stress Management	329	(2)
Preventing Cardiovascular Disease	331	(30)
Coronary Heart Disease Risk Profile	332	(1)
Leading Risk Factors for CHD	333	(20)
Cardiovascular Risk Reduction	353	(1)
Assess Your Knowledge	353	(1)
Media Menu	354	(1)
Notes	354	(1)
Suggested Readings	355	(6)
Lab
Self-Evaluation of Cardiovascular Risk and Behavior Modification Program	357	(4)
Cancer Prevention	361	(28)
Incidence of Cancer	363	(1)
Guidelines for Preventing Cancer	364	(7)
Warning Signals of Cancer	371	(1)
Assessing Your Risks	371	(1)
Common Sites of Cancer	371	(7)
Other Cancer Sites	378	(4)
What Can You Do?	382	(1)
Assess Your Knowledge	383	(1)
Media Menu	383	(1)
Notes	384	(1)
Suggested Readings	384	(5)
Labs: Health Questionnaires: Cancer Prevention and Early Warning Signs of Disease	385	(2)
Cancer Risk Profile	387	(2)
Addictive Behavior	389	(30)
Addiction	390	(1)
Risk Factors for Addiction	390	(1)
Drugs and Dependence	391	(1)
Marijuana	391	(1)
Cocaine	392	(1)
Methamphetamine	393	(1)
MDMA (Ecstasy)	394	(2)
Heroin	396	(1)
Alcohol	397	(3)
Treatment of Addiction	400	(1)
Tobacco Use	400	(11)
Assess Your Knowledge	411	(1)
Media Menu	411	(1)
Notes	412	(1)
Suggested Readings	412	(7)
Labs: Addictive Behavior Questionnaires	413	(2)
Smoking Cessation Questionnaires	415	(4)
Preventing Sexually Transmitted Diseases	419	(14)
Chlamydia	420	(1)
Gonorrhea	420	(1)
Pelvic Inflammatory Disease	420	(1)
Human Papillomavirus and Genital Warts	421	(1)
Genital Herpes	421	(1)
Syphilis	422	(1)
HIV and AIDS	422	(4)
Guidelines for Preventing Sexually Transmitted Diseases	426	(2)
Reducing the Risk for STDs	428	(1)
Reducing the Risks for HIV	429	(1)
Assess Your Knowledge	429	(1)
Media Menu	430	(1)
Notes	430	(1)
Suggested Readings	430	(3)
Lab Self-Quiz on HIV and AIDS	431	(2)
Lifetime Fitness and Wellness	433	(38)
Life Expectancy and Physiological Age	434	(1)
Complementary and Alternative Medicine (CAM)	435	(3)
Quackery and Fraud	438	(2)
Deciding Your Fitness Future	440	(3)
Self-Evaluation and Behavioral Goals for the Future	443	(1)
The Fitness/Wellness Experience and a Challenge for the Future	444	(1)
Assess Your Knowledge	445	(1)
Media Menu	446	(1)
Notes	446	(1)
Suggested Readings	446	(9)
Labs: Life Expectancy and Physiological Age Prediction Questionnaire	447	(4)
Self-Evaluation and Behavioral Goals for the Future	451	(4)
Appendices
Nutritive Value of Selected Foods	455	(12)
Computer Data Form	467	(4)
Glossary	471	(5)
Answer Key	476	(1)
Index	477