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Principles and Labs for Fitness and Wellness with Profile Plus 2004 for Hoeger's Principles and Labs Series, Personal Daily Log, and Health, Fitness and Wellness Internet Explorer

by Hoeger, Werner W.K.

Edition:

7th

ISBN13:

9780534599911

ISBN10:

0534599915

Format:

Paperback

Pub. Date:

4/4/2003

Publisher(s):

Brooks Cole

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Table of Contents

Physical Fitness and Wellness

1

(29)

Physical Activity Versus Exercise

3

(1)

Wellness

4

(4)

Wellness, Fitness, and Longevity

8

(2)

Physical Fitness

10

(2)

Leading Health Problems in the United States

12

(2)

Benefits of a Comprehensive Wellness Program

14

(2)

The Wellness Challenge of the 21st Century

16

(1)

Wellness Education: Using this Book

17

(3)

Assess Your Knowledge

20

(1)

Web Interactive

21

(1)

Notes

22

(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

(18)

Barriers to Change

31

(2)

Motivation and Locus of Control

33

(1)

Changing Behavior

34

(2)

The Process of Change

36

(3)

Techniques of Change

39

(4)

Assess Your Knowledge

43

(1)

Web Interactive

43

(1)

Notes

44

(1)

Suggested Readings

44

(3)

Behavior Modification: Stages, Processes, and Techniques for Change

45

(2)

Nutrition for Wellness

47

(48)

Nutrients

48

(10)

Balancing the Diet

58

(6)

Achieving a Balanced Diet

64

(6)

Nutrient Supplementation

70

(5)

Nutrition for Athletes

75

(3)

Special Nutrient Needs of Women

78

(4)

Dietary Guidelines for Americans

82

(1)

Proper Nutrition: A Lifetime Prescription for Healthy Living

83

(1)

Assess Your Knowledge

84

(1)

Web Interactive

85

(1)

Notes

85

(1)

Suggested Readings

86

(9)

Nutrient Analysis

87

(6)

Healthy Diet Plan

93

(2)

Body Composition Assessment

95

(22)

Essential and Storage Fat

96

(1)

Techniques to Assess Body Composition

97

(10)

Determining Recommended Body Weight

107

(3)

Importance of Regular Body Composition Assessment

110

(1)

Assess Your Knowledge

111

(1)

Web Interactive

111

(1)

Notes

112

(1)

Suggested Readings

112

(5)

Hydrostatic Weighing for Body Composition Assessment

113

(2)

Body Composition Assessment, Disease Risk Assessment, and Recommended Body Weight Determination

115

(2)

Weight Management

117

(32)

Overweight Versus Obesity

119

(1)

Tolerable Weight

120

(1)

The Weight Loss Dilemma

120

(3)

Eating Disorders

123

(2)

Physiology of Weight Loss

125

(2)

Diet and Metabolism

127

(1)

Exercise: The Key to Weight Management

128

(3)

Losing Weight the Sound and Sensible Way

131

(4)

Behavior Modification and Adherence to a Weight Management Program

135

(3)

In Conclusion

138

(1)

Assess Your Knowledge

138

(1)

Web Interactive

139

(1)

Notes

139

(1)

Suggested Readings

140

(9)

Estimation of Daily Caloric Requirement, Stage of Change, and Exercise Program Selection

141

(2)

Calorie-Restricted Diet Plans

143

(4)

Behavioral Goals for Weight Management

147

(2)

Cardiorespiratory Endurance

149

(36)

Basic Cardiorespiratory Physiology: A Quick Survey

150

(1)

Aerobic and Anaerobic Exercise

151

(2)

Assessment of Cardiorespiratory Endurance

153

(1)

Tests to Estimate VO2max

154

(8)

Principles of Cardiorespiratory Exercise Prescription

162

(5)

Fitness Benefits of Aerobic Activities

167

(2)

Getting Started and Adhering to a Lifetime Exercise Program

169

(1)

A Lifetime Commitment to Fitness

170

(1)

Assess Your Knowledge

171

(1)

Web Interactive

171

(1)

Notes

172

(1)

Suggested Readings

172

(13)

Cardiorespiratory Endurance Assessment

175

(2)

Exercise Heart Rate and Caloric Cost of Physical Activity

177

(4)

Exercise Readiness Questionnaire

181

(2)

Cardiorespiratory Exercise Prescription

183

(2)

Muscular Strength and Endurance

185

(40)

Relationship Between Strength and Metabolism

186

(1)

Effect of Aging on Metabolism

186

(1)

Gender Differences

187

(1)

Changes in Body Composition

188

(1)

Assessment of Muscular Strength and Endurance

188

(5)

Strength-Training Prescription

193

(1)

Principles of Strength Training

194

(6)

Strength-Training Exercises

200

(2)

Assess Your Knowledge

202

(1)

Web Interactive

202

(1)

Notes

203

(1)

Suggested Readings

203

(4)

Strength-Training Exercises without Weights

207

(5)

Strength-Training Exercises with Weights

212

(13)

Muscular Strength and Endurance Assessment

221

(2)

Strength-Training Program

223

(2)

Muscular Flexibility

225

(28)

Factors Affecting Flexibility

226

(1)

Assessment of Flexibility

227

(5)

Evaluating Body Posture

232

(1)

Principles of Muscular Flexibility Prescription

233

(2)

When to Stretch?

235

(1)

Preventing and Rehabilitating Low Back Pain

236

(5)

Assess Your Knowledge

241

(1)

Web Interactive

242

(1)

Notes

242

(1)

Suggested Readings

242

(1)

Flexibility Exercises

243

(2)

Exercises for the Prevention and Rehabilitation of Low Back Pain

245

(8)

Muscular Flexibility Assessment

247

(2)

Posture Evaluation

249

(2)

Flexibility Development and Low Back Conditioning Programs

251

(2)

Skill-Related Fitness and Comprehensive Fitness Programming

253

(30)

Performance Tests for Skill-Related Fitness

255

(5)

Specific Exercise Considerations

260

(7)

Exercise-Related Injuries

267

(2)

Leisure-Time Physical Activity

269

(1)

Exercise and Aging

269

(2)

Preparing for Sports Participation

271

(3)

Personal Fitness Programming: An Example

274

(4)

In Summary

278

(1)

Assess Your Knowledge

279

(1)

Web Interactive

279

(1)

Notes

280

(1)

Suggested Readings

280

(3)

Assessment of Skill-Related Components of Fitness

281

(2)

Stress Assessment and Management Techniques

283

(32)

Stress Adaptation

285

(1)

Sources of Stress

286

(3)

Vulnerability to Stress

289

(1)

Time Management

289

(2)

Coping with Stress

291

(8)

Assess Your Knowledge

299

(1)

Web Interactive

299

(1)

Notes

300

(1)

Suggested Readings

300

(15)

Life Experiences Survey and Type A Personality Assessment

301

(6)

Stress Vulnerability Questionnaire

307

(2)

Goals and Time Management Skills

309

(4)

Stress Management

313

(2)

Preventing Cardiovascular Disease

315

(28)

Coronary Heart Disease Risk Profile

316

(20)

A Final Word on Coronary Risk Reduction

336

(1)

Assess Your Knowledge

336

(1)

Web Interactive

337

(1)

Notes

337

(1)

Suggested Readings

338

(5)

Self-Evaluation of Cardiovascular Risk and Behavior Modification Program

339

(4)

Cancer Risk Management

343

(28)

Incidence of Cancer

345

(2)

Guidelines for Preventing Cancer

347

(5)

Warning Signals of Cancer

352

(1)

Cancer Questionnaire: Assessing Your Risks

353

(7)

Other Cancer Sites

360

(3)

What Can You Do?

363

(1)

Assess Your Knowledge

364

(1)

Web Interactive

364

(1)

Notes

365

(1)

Suggested Readings

365

(6)

Health Questionnaires: Cancer Prevention and Early Warning Signs of Disease

367

(2)

Cancer Risk Profile

369

(2)

Addictive Behaviors and Wellness

371

(30)

Addiction

372

(1)

Risk Factors for Addiction

372

(1)

Drugs and Dependence

373

(8)

Treatment of Addiction

381

(1)

Tobacco Use

381

(6)

Smoking Cessation

387

(3)

Life After Cigarettes

390

(3)

Assess Your Knowledge

393

(1)

Web Interactive

393

(1)

Notes

394

(1)

Suggested Readings

394

(7)

Addictive Behavior Questionnaires

395

(2)

Smoking Cessation Questionnaires

397

(4)

Sexually Transmitted Diseases

401

(14)

Chlamydia

402

(1)

Gonorrhea

402

(1)

Pelvic Inflammatory Disease

402

(1)

Genital Warts

403

(1)

Genital Herpes

403

(1)

Syphilis

403

(1)

HIV and AIDS

404

(4)

Guidelines for Preventing Sexually Transmitted Diseases

408

(3)

Assess Your Knowledge

411

(1)

Web Interactive

412

(1)

Notes

412

(1)

Suggested Readings

412

(3)

Self-Quiz on HIV and AIDS

413

(2)

Lifetime Fitness and Wellness

415

(38)

Life Expectancy and Physiological Age

417

(1)

Complementary and Alternative Medicine (CAM)

418

(3)

Deciding Your Fitness Future

421

(3)

Self-Evaluation and Behavioral Objectives for the Future

424

(1)

Tips for Behavioral Change

424

(1)

The Fitness/Wellness Experience and a Challenge for the Future

425

(2)

Assess Your Knowledge

427

(1)

Web Interactive

428

(1)

Notes

428

(1)

Suggested Readings

428

(9)

Life Expectancy and Physiological Age Prediction Questionnaire

429

(4)

Self-Evaluation and Behavioral Objectives for the Future

433

(4)

Appendices

A Nutritive Value of Selected Foods

437

(12)

B Computer Data Form

449

(4)

Glossary

453

(6)

Answer Key

459

(1)

Photo Credits

460

(1)

Index

461

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