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Principles And Labs For Fitness And Wellness with infotrac,9780534604967
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Principles And Labs For Fitness And Wellness with infotrac

by
Edition:
8th
ISBN13:

9780534604967

ISBN10:
053460496X
Format:
Paperback
Pub. Date:
3/14/2005
Publisher(s):
Brooks Cole
List Price: $70.33
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Summary

1. Physical Fitness and Wellness. 2. Behavior Modification. 3. Nutrition for Wellness. 4. Body Composition. 5. Weight Management. 6. Cardiorespiratory Endurance. 7. Muscular Strength and Endurance. 8. Muscular Flexibility. 9. Skill Fitness and Fitness Programming. 10. Stress Management. 11. Preventing Cardiovascular Disease. 12. Cancer Prevention. 13. Addictive Behavior. 14. Preventing Sexually Transmitted Diseases. 15. Lifetime Fitness and Wellness. Appendix A. Nutrition Values of Selected Foods. Appendix B. Computer Data Form. Glossary. 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(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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
Life Expectancy and Physiological Age Prediction Questionnaire
447(4)
Self-Evaluation and Behavioral Goals for the Future
451(4)
Appendices
A Nutritive Value of Selected Foods
455(12)
B Computer Data Form
467(4)
Glossary 471(5)
Answer Key 476(1)
Index 477


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