Fitness and Wellness (with Personal Daily Log, Profile Plus 2005, and Health, Fitness and Wellness Explorer)

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  • Edition: 6th
  • Format: Paperback
  • Copyright: 2004-04-01
  • Publisher: Brooks Cole
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FITNESS AND WELLNESS, Sixth Edition is a colorful, concise, less expensive option for instructors who value the powerful instruction that is the hallmark of the Hoegers' fitness and wellness texts. If you want the beauty found in the more comprehensive fitness and wellness text, the large ancillary package (see the "Ancillaries" section for a full listing), but are concerned about price and/or do not have enough time to get through the material, then this is your text! FITNESS AND WELLNESS, now package with the Profile Plus 2005 CD-ROM, concentrates on health-related physical fitness components, with beneficial information about wellness. Inside, you'll find discussions on motivation and behavior modification with an emphasis 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.

Table of Contents

Prefacep. ix
The Importance of Physical Fitness and Wellnessp. 1
Physical Activity Versus Exercisep. 2
Lifestyle, Health, and Quality of Lifep. 3
Wellnessp. 5
Healthy Life Expectancyp. 7
Physical Fitnessp. 8
Health-Related Fitnessp. 8
Skill-Related Fitnessp. 8
Benefits of Fitness and Wellnessp. 9
Surgeon General's Report on Physical Activity and Healthp. 12
National Health Objectives for the Year 2010p. 13
The Path to Fitness and Better Quality of Lifep. 13
Behavior Modificationp. 13
Transtheoretical Modelp. 14
Stages of Changep. 14
Motivation and Locus of Controlp. 17
Behavior Modification Principlesp. 18
Goal Setting for Changep. 20
A Word of Caution Before You Start Exercisep. 21
Notesp. 22
Stages of changep. 23
Health history questionnairep. 25
Assessment of Physical Fitnessp. 27
Fitness Assessment Batteryp. 28
Cardiorespiratory Endurancep. 29
1.5-Mile Run Testp. 31
1.0-Mile Walk Testp. 32
Muscular Strength and Endurancep. 33
Determining Strengthp. 34
Muscular Endurance Testp. 34
Interpretation of Strength Testp. 37
Muscular Flexibilityp. 38
Assessment of Flexibilityp. 39
Interpretation of Flexibility Testsp. 41
Body Compositionp. 42
Assessment of Body Compositionp. 44
Effects of Exercise and Diet on Body Compositionp. 51
Notesp. 52
Personal fitness profile: pre-testp. 53
Computation form for recommended body weight, body mass index (BMI), and waist-to-hip ratiop. 55
Exercise Prescriptionp. 57
Readiness For Exercisep. 58
Cardiorespiratory Endurancep. 59
Cardiorespiratory Exercise Prescriptionp. 59
Muscular Strength and Endurancep. 63
Principles of Strength and Endurance Trainingp. 63
Strength-Training Prescriptionp. 63
Strength-Training Exercisesp. 67
Strength-Training Guidelinesp. 68
Designing Your Own Strength Training Programp. 68
Muscular Flexibilityp. 69
Muscular Flexibility Prescriptionp. 69
When To Stretch?p. 71
Designing a Flexibility Programp. 71
Preventing and Rehabilitation of Low-Back Painp. 72
Tips to Enhance Adherence to Exercisep. 74
Setting Fitness Goalsp. 75
Notesp. 78
Advantages and disadvantages of adding exercise to your lifestylep. 79
Exercise prescription and goal-setting formsp. 81
Exercise logsp. 83
Evaluating Fitness Activitiesp. 85
Aerobic Activitiesp. 85
Walkingp. 86
Hikingp. 86
Joggingp. 87
Aerobicsp. 88
Swimmingp. 89
Water Aerobicsp. 90
Cyclingp. 91
Spinningp. 93
Belt-Aided Aerobic Activitiesp. 93
Cross-Trainingp. 94
Rope Skippingp. 95
Cross-Country Skiingp. 95
In-Line Skatingp. 95
Rowingp. 96
Stair Climbingp. 96
Racquet Sportsp. 96
Rating the Fitness Benefits of Aerobic Activitiesp. 97
Skill-Related Fitnessp. 99
Team Sportsp. 100
Tips to Enhance Your Aerobic Workoutp. 100
Notesp. 102
Nutrition for Wellnessp. 103
Essential Nutrientsp. 104
Carbohydratesp. 104
Fatsp. 106
Proteinsp. 107
Vitaminsp. 107
Mineralsp. 107
Waterp. 107
Nutrition Standardsp. 108
Dietary Reference Intakesp. 108
Daily Valuesp. 108
A Balanced Dietp. 110
Nutrient Analysisp. 114
Vegetarianismp. 115
Nutrient Supplementationp. 115
Ironp. 116
Antioxidants and Folatep. 116
Folatep. 119
Benefits of Foodsp. 119
Eating Disordersp. 120
Anorexia Nervosap. 120
Bulimia Nervosap. 121
Dietary Guidelines for North Americansp. 122
A Lifetime Commitment to Wellnessp. 123
Notesp. 124
Activity 5.1p. 125
Weight Managementp. 127
Tolerable Weightp. 128
Principles of Weight Managementp. 129
Exercise: The Key to Successful Weight Managementp. 132
The Myth of Spot Reducingp. 134
Exercise Restrictionsp. 134
Low-Intensity Versus High-Intensity Exercise for Weight Lossp. 135
Designing Your Own Weight-Loss Programp. 136
Estimating your Caloric Intakep. 136
Monitoring Your Diet With Daily Food Logsp. 138
Tips for Behavior Modification and Adherence to a Lifetime Weight Management Programp. 139
In Conclusionp. 142
Notesp. 143
Daily caloric requirement: computation formp. 145
Daily food intake record: 1,200 calorie-diet planp. 147
Stress Management and Assessmentp. 151
The Body's Reaction to Stressp. 152
Behavior Patternsp. 153
Vulnerability to Stressp. 156
Sources of Stressp. 156
Coping With Stressp. 159
Time Managementp. 160
Relaxation Techniquesp. 162
Notesp. 166
Stress analysisp. 167
A Healthy Lifestyle Approachp. 169
A Wellness Lifestylep. 169
Spiritual Well-Beingp. 170
Causes of Deathp. 171
Diseases of the Cardiovascular Systemp. 171
Types of Cardiovascular Disease and Their Prevalencep. 171
Risk Factorsp. 172
Cancerp. 184
Guidelines for Preventing Cancerp. 185
Other Factorsp. 190
Warning Signalsp. 191
Chronic Obstructive Pulmonary Diseasep. 191
Accidentsp. 191
Substance Abusep. 192
Alcoholp. 192
Illegal Drugsp. 192
Marijuanap. 192
Cocainep. 192
Methamphetaminep. 193
Heroinp. 193
Sexually Transmitted Diseasesp. 194
HIV/AIDSp. 194
Guidelines for Preventing STDsp. 195
Notesp. 197
Managing cardiovascular disease and cancer risksp. 199
Relevant Questions and Answers about Fitness and Wellnessp. 201
Safety of Exercise Participation and Injury Preventionp. 201
Special Considerations for Womenp. 211
Nutrition and Weight Controlp. 217
Exercise and Agingp. 219
Fitness/Wellness Consumer Issuesp. 222
What's Next?p. 225
Notesp. 226
Strength-Training Exercisesp. 227
Strength-Training Exercises Without Weightsp. 229
Strength-Training Exercises With Weightsp. 234
Flexibility Exercisesp. 237
Exercises for the Prevention and Rehabilitation of Low-Back Painp. 239
Caloric, Protein, Fat, Saturated Fat, Cholesterol, and Carbohydrate Content of Selected Foodsp. 241
Glossaryp. 251
Indexp. 255
Table of Contents provided by Syndetics. All Rights Reserved.

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