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

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

• ISBN13: 9780534635442
• ISBN10: 053463544X
• Additional ISBN(s): 9780495113430, 9780534589684
• Edition: 6th
• Format: Paperback
• Copyright: 2004-04-01
• Publisher: Brooks Cole
• More Book Details

Summary

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

Preface	p. ix
The Importance of Physical Fitness and Wellness	p. 1
Physical Activity Versus Exercise	p. 2
Lifestyle, Health, and Quality of Life	p. 3
Wellness	p. 5
Healthy Life Expectancy	p. 7
Physical Fitness	p. 8
Health-Related Fitness	p. 8
Skill-Related Fitness	p. 8
Benefits of Fitness and Wellness	p. 9
Surgeon General's Report on Physical Activity and Health	p. 12
National Health Objectives for the Year 2010	p. 13
The Path to Fitness and Better Quality of Life	p. 13
Behavior Modification	p. 13
Transtheoretical Model	p. 14
Stages of Change	p. 14
Motivation and Locus of Control	p. 17
Behavior Modification Principles	p. 18
Goal Setting for Change	p. 20
A Word of Caution Before You Start Exercise	p. 21
Notes	p. 22
Stages of change	p. 23
Health history questionnaire	p. 25
Assessment of Physical Fitness	p. 27
Fitness Assessment Battery	p. 28
Cardiorespiratory Endurance	p. 29
1.5-Mile Run Test	p. 31
1.0-Mile Walk Test	p. 32
Muscular Strength and Endurance	p. 33
Determining Strength	p. 34
Muscular Endurance Test	p. 34
Interpretation of Strength Test	p. 37
Muscular Flexibility	p. 38
Assessment of Flexibility	p. 39
Interpretation of Flexibility Tests	p. 41
Body Composition	p. 42
Assessment of Body Composition	p. 44
Effects of Exercise and Diet on Body Composition	p. 51
Notes	p. 52
Personal fitness profile: pre-test	p. 53
Computation form for recommended body weight, body mass index (BMI), and waist-to-hip ratio	p. 55
Exercise Prescription	p. 57
Readiness For Exercise	p. 58
Cardiorespiratory Endurance	p. 59
Cardiorespiratory Exercise Prescription	p. 59
Muscular Strength and Endurance	p. 63
Principles of Strength and Endurance Training	p. 63
Strength-Training Prescription	p. 63
Strength-Training Exercises	p. 67
Strength-Training Guidelines	p. 68
Designing Your Own Strength Training Program	p. 68
Muscular Flexibility	p. 69
Muscular Flexibility Prescription	p. 69
When To Stretch?	p. 71
Designing a Flexibility Program	p. 71
Preventing and Rehabilitation of Low-Back Pain	p. 72
Tips to Enhance Adherence to Exercise	p. 74
Setting Fitness Goals	p. 75
Notes	p. 78
Advantages and disadvantages of adding exercise to your lifestyle	p. 79
Exercise prescription and goal-setting forms	p. 81
Exercise logs	p. 83
Evaluating Fitness Activities	p. 85
Aerobic Activities	p. 85
Walking	p. 86
Hiking	p. 86
Jogging	p. 87
Aerobics	p. 88
Swimming	p. 89
Water Aerobics	p. 90
Cycling	p. 91
Spinning	p. 93
Belt-Aided Aerobic Activities	p. 93
Cross-Training	p. 94
Rope Skipping	p. 95
Cross-Country Skiing	p. 95
In-Line Skating	p. 95
Rowing	p. 96
Stair Climbing	p. 96
Racquet Sports	p. 96
Rating the Fitness Benefits of Aerobic Activities	p. 97
Skill-Related Fitness	p. 99
Team Sports	p. 100
Tips to Enhance Your Aerobic Workout	p. 100
Notes	p. 102
Nutrition for Wellness	p. 103
Essential Nutrients	p. 104
Carbohydrates	p. 104
Fats	p. 106
Proteins	p. 107
Vitamins	p. 107
Minerals	p. 107
Water	p. 107
Nutrition Standards	p. 108
Dietary Reference Intakes	p. 108
Daily Values	p. 108
A Balanced Diet	p. 110
Nutrient Analysis	p. 114
Vegetarianism	p. 115
Nutrient Supplementation	p. 115
Iron	p. 116
Antioxidants and Folate	p. 116
Folate	p. 119
Benefits of Foods	p. 119
Eating Disorders	p. 120
Anorexia Nervosa	p. 120
Bulimia Nervosa	p. 121
Dietary Guidelines for North Americans	p. 122
A Lifetime Commitment to Wellness	p. 123
Notes	p. 124
Activity 5.1	p. 125
Weight Management	p. 127
Tolerable Weight	p. 128
Principles of Weight Management	p. 129
Exercise: The Key to Successful Weight Management	p. 132
The Myth of Spot Reducing	p. 134
Exercise Restrictions	p. 134
Low-Intensity Versus High-Intensity Exercise for Weight Loss	p. 135
Designing Your Own Weight-Loss Program	p. 136
Estimating your Caloric Intake	p. 136
Monitoring Your Diet With Daily Food Logs	p. 138
Tips for Behavior Modification and Adherence to a Lifetime Weight Management Program	p. 139
In Conclusion	p. 142
Notes	p. 143
Daily caloric requirement: computation form	p. 145
Daily food intake record: 1,200 calorie-diet plan	p. 147
Stress Management and Assessment	p. 151
The Body's Reaction to Stress	p. 152
Behavior Patterns	p. 153
Vulnerability to Stress	p. 156
Sources of Stress	p. 156
Coping With Stress	p. 159
Time Management	p. 160
Relaxation Techniques	p. 162
Notes	p. 166
Stress analysis	p. 167
A Healthy Lifestyle Approach	p. 169
A Wellness Lifestyle	p. 169
Spiritual Well-Being	p. 170
Causes of Death	p. 171
Diseases of the Cardiovascular System	p. 171
Types of Cardiovascular Disease and Their Prevalence	p. 171
Risk Factors	p. 172
Cancer	p. 184
Guidelines for Preventing Cancer	p. 185
Other Factors	p. 190
Warning Signals	p. 191
Chronic Obstructive Pulmonary Disease	p. 191
Accidents	p. 191
Substance Abuse	p. 192
Alcohol	p. 192
Illegal Drugs	p. 192
Marijuana	p. 192
Cocaine	p. 192
Methamphetamine	p. 193
Heroin	p. 193
Sexually Transmitted Diseases	p. 194
HIV/AIDS	p. 194
Guidelines for Preventing STDs	p. 195
Notes	p. 197
Managing cardiovascular disease and cancer risks	p. 199
Relevant Questions and Answers about Fitness and Wellness	p. 201
Safety of Exercise Participation and Injury Prevention	p. 201
Special Considerations for Women	p. 211
Nutrition and Weight Control	p. 217
Exercise and Aging	p. 219
Fitness/Wellness Consumer Issues	p. 222
What's Next?	p. 225
Notes	p. 226
Appendixes
Strength-Training Exercises	p. 227
Strength-Training Exercises Without Weights	p. 229
Strength-Training Exercises With Weights	p. 234
Flexibility Exercises	p. 237
Exercises for the Prevention and Rehabilitation of Low-Back Pain	p. 239
Caloric, Protein, Fat, Saturated Fat, Cholesterol, and Carbohydrate Content of Selected Foods	p. 241
Glossary	p. 251
Index	p. 255
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