Lifetime Physical Fitness and Wellness A Personalized Program

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

• ISBN13: 9780895825254
• ISBN10: 0895825252
• Format: Paperback
• Copyright: 1999-12-01
• Publisher: Brooks Cole

Summary

This market-leading text shows individuals how to develop a personalized program for fitness and wellness. Each chapter allows the reader to chart and update their progress in various components of physical fitness and wellness. The emphasis is on teaching individuals how to take control of their personal health and lifestyles habits so that they can make a constant and deliberate effort to stay healthy and realize their highest potentials for well-being.

Table of Contents

Introduction to Lifetime Physical Fitness and Wellness	1	(25)
Physical Activity Versus Exercise	2	(1)
Surgeon General's Report on Physical Activity and Health	3	(1)
A Healthy Lifestyle	4	(1)
Wellness	4	(1)
Leading Health Problems in the United States	5	(3)
Cardiovascular Disease	7	(1)
Cancer	7	(1)
Wellness, Fitness, and Longevity	8	(4)
Physical Fitness	10	(1)
Fitness Standards: Health Versus Physical Fitness	11	(1)
Benefits of a Comprehensive Wellness Program	12	(3)
Health Benefits	13	(1)
Economic Benefits	14	(1)
The Wellness Challenge for the 21st Century	15	(1)
National Health Objectives for the Year 2010	16	(1)
A Personal Note	17	(2)
Notes	19	(1)
Suggested Readings	20	(5)
Behavior Modification	25	(16)
Barriers to Change	27	(2)
Motivation and Locus of Control	29	(1)
Changing Behavior	30	(5)
Stages-of-Change Model (Transtheoretical Model)	30	(2)
The Process of Change	32	(3)
Rewards	35	(1)
Techniques of Change	35	(1)
Goal Setting	35	(3)
Notes	38	(1)
Suggested Readings	38	(3)
Cardiorespiratory Endurance Assessment	41	(18)
Aerobic and Anaerobic Exercise	43	(1)
Benefits of Aerobic Training	43	(2)
Assessment of Cardiorespiratory Endurance	45	(9)
1.5-Mile Run Test	46	(1)
1.0-Mile Walk Test	47	(1)
Step Test	48	(1)
Astrand-Ryhming Test	49	(4)
12-Minute Swim Test	53	(1)
Interpreting Maximal Oxygen Uptake Results	54	(1)
Heart Rate and Blood Pressure Assessment	54	(2)
Notes	56	(1)
Suggested Readings	56	(3)
Cardiorespiratory Exercise Prescription	59	(38)
Readiness for Exercise	60	(3)
Guidelines for Cardiorespiratory Exercise Prescription	63	(8)
Intensity of Exercise	63	(2)
Mode of Exercise	65	(2)
Duration of Exercise	67	(1)
Frequency of Exercise	68	(3)
Choices of Aerobic Activity	71	(9)
Walking	71	(1)
Hiking	71	(2)
Jogging	73	(1)
Cross-Country Skiing	74	(1)
Aerobics	74	(1)
Swimming	75	(1)
Water Aerobics	76	(1)
Cycling	76	(2)
Cross-Training	78	(1)
Rope Skipping	78	(1)
In-Line Skating	78	(1)
Rowing	79	(1)
Stair Climbing	79	(1)
Racquet Sports	80	(1)
Fitness Benefits of Aerobic Activities	80	(2)
Specific Considerations	82	(5)
Exercise-Related Injuries	87	(3)
Acute Sports Injuries	87	(1)
Muscle Soreness and Stiffness	88	(1)
Exercise Intolerance	89	(1)
Side Stitch	89	(1)
Shin Splints	89	(1)
Muscle Cramps	90	(1)
Leisure-Time Physical Activity	90	(1)
Getting Started and Adhering to a Lifetime Exercise Program	90	(1)
A Lifetime Commitment to Fitness	91	(1)
Notes	92	(1)
Suggested Readings	92	(5)
Muscular Strength Assessment and Prescription	97	(36)
Relationship Between Strength and Metabolism	98	(1)
Gender Differences	98	(2)
Changes in Body Composition	100	(1)
Assessment of Muscular Strength and Endurance	101	(10)
Hand Grip Test	101	(1)
Muscular Endurance Test	102	(3)
Muscular Strength and Endurance Test	105	(1)
Recording Your Strength Fitness Category	105	(6)
Strength Training Prescription	111	(1)
Factors That Affect Strength	111	(1)
Principles Involved in Strength Training	112	(3)
Mode of Training	112	(1)
Resistance	113	(1)
Sets	114	(1)
Frequency of Training	114	(1)
Plyometrics	115	(1)
Strength-Training Exercises	116	(1)
Setting Up Your Own Strength-Training Program	116	(2)
Notes	118	(1)
Suggested Readings	118	(5)
Strength-Training Exercise without Weights	123	(4)
Strength-Training Exercises with Weights	127	(6)
Muscular Flexibility Assessment and Prescription	133	(22)
Factors Affecting Flexibility	135	(1)
Assessment of Flexibility	135	(6)
Interpreting Flexibility Test Results	141	(1)
Principles of Muscular Flexibility Prescription	142	(4)
Mode of Training	142	(3)
Intensity of Exercise	145	(1)
Repetitions	145	(1)
Frequency of Exercise	145	(1)
When to Stretch?	146	(1)
Flexibility Exercises	146	(1)
Preventing and Rehabilitating Low Back Pain	146	(2)
Notes	148	(1)
Suggested Readings	148	(1)
Your Back and How to Care For It	149	(2)
Flexibility Exercises	151	(2)
Exercises for the Prevention and Rehabilitation of Low-Back Pain	153	(2)
Body Composition Assessment	155	(18)
What Does ``Body Composition'' Mean?	156	(1)
Essential and Storage Fat	157	(1)
Techniques for Assessing Body Composition	157	(1)
Hydrostatic Weighing	157	(1)
Skinfold Thickness	158	(5)
Girth Measurements	163	(2)
Bioelectrical Impedance	165	(2)
Waist-to-Hip Ratio	167	(1)
Body Mass Index	167	(1)
Determining Recommended Body Weight	168	(1)
Importance of Regular Body Composition Assessment	169	(1)
Notes	170	(1)
Suggested Readings	170	(3)
Nutrition for Wellness	173	(34)
Nutrients	174	(10)
Carbohydrates	176	(2)
Fats	178	(2)
Proteins	180	(1)
Vitamins	181	(2)
Minerals	183	(1)
Water	183	(1)
Energy (ATP) Production	184	(1)
Balancing the Diet	184	(1)
Nutrient Analysis	185	(4)
Achieving a Balanced Diet	189	(2)
Nutrient Supplementation	191	(1)
Antioxidants and Folate	192	(3)
Folate	194	(1)
Side Effects	194	(1)
Benefits of Foods	195	(1)
Nutrition for Athletes	195	(2)
Carbohydrate Loading	196	(1)
Amino Acid Supplements	197	(1)
Specific Nutrition Needs of Women	197	(3)
Bone Health and Osteoporosis	197	(2)
Estrogen Replacement Therapy	199	(1)
Adequate Iron Intake	200	(1)
Dietary Guidelines for Americans	200	(2)
Proper Nutrition: A Lifetime Prescription for Healthy Living	202	(2)
Notes	204	(1)
Suggested Readings	204	(3)
Weight Management	207	(32)
Obesity and Overweight	208	(2)
Tolerable Weight	210	(1)
The Weight Loss Dilemma	211	(1)
Eating Disorders	212	(2)
Anorexia Nervosa	212	(1)
Bulimia Nervosa	213	(1)
Physiology of Weight Loss	214	(2)
Energy-Balancing Equation	214	(1)
Setpoint Theory	214	(2)
Diet and Metabolism	216	(1)
Exercise: The Key to Weight Loss and Weight Maintenance	217	(3)
Healthy Weight Gain	220	(1)
Weight-Loss Myths	220	(1)
Losing Weight the Sound and Sensible Way	220	(4)
Monitoring Your Diet with Daily Food Logs	224	(1)
Behavior Modification and Adherence to a Weight Management Program	225	(2)
In Conclusion	227	(1)
Notes	228	(1)
Suggested Readings	229	(10)
Preventing Cardiovascular Disease	239	(26)
Coronary Heart Disease Risk Profile	241	(20)
Physical Inactivity	242	(4)
Abnormal Electrocardiograms	246	(1)
Abnormal Cholesterol Profile	247	(6)
Elevated Triglycerides	253	(1)
Elevated Homocysteine	254	(1)
Diabetes	254	(1)
Hypertension	255	(4)
Excessive Body Fat	259	(1)
Smoking	259	(1)
Tension and Stress	260	(1)
Personal and Family History	261	(1)
Age	261	(1)
A Final Word on Coronary Risk Reduction	261	(1)
Notes	262	(1)
Suggested Readings	263	(2)
Cancer Prevention	265	(28)
Incidence of Cancer	268	(2)
Guidelines for Preventing Cancer	270	(4)
Dietary Changes	270	(2)
Abstaining from Tobacco	272	(1)
Avoiding Excessive Sun Exposure	273	(1)
Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards	273	(1)
Engaging in Physical Activity	274	(1)
Early Detection	274	(1)
Other Factors	274	(1)
Warning Signals of Cancer	274	(1)
Cancer Questionnaire: Assessing Your Risks	275	(10)
Lung Cancer	276	(1)
Colon/Rectum Cancer	276	(3)
Skin Cancer	279	(1)
Breast Cancer	279	(1)
Cervical Cancer	279	(2)
Endometrial Cancer	281	(1)
Prostate Cancer	281	(1)
Testicular Cancer	281	(1)
Pancreatic Cancer	282	(1)
Kidney and Bladder Cancer	283	(1)
Oral Cancer	283	(1)
Esophageal and Stomach Cancer	283	(1)
Ovarian Cancer	284	(1)
Thyroid Cancer	284	(1)
Liver Cancer	284	(1)
Leukemia	284	(1)
Lymphomas	285	(1)
What Can You Do?	285	(1)
Notes	285	(1)
Suggested Readings	286	(7)
Stress Assessment and Management Techniques	293	(26)
Sources of Stress	295	(1)
Behavior Patterns	295	(5)
Vulnerability to Stress	300	(1)
Time Management	300	(6)
Five Steps to Time Management	300	(5)
Time Management Skills	305	(1)
Coping with Stress	306	(5)
Relaxation Techniques	311	(5)
Biofeedback	311	(1)
Physical Activity	312	(1)
Progressive Muscle Relaxation	313	(2)
Breathing Techniques	315	(1)
Autogenic Training	316	(1)
Which Technique is Best?	316	(1)
Notes	317	(1)
Suggested Readings	317	(2)
Freedom From Tobacco Use	319	(20)
Morbidity and Mortality	320	(2)
Economic Impact	322	(1)
Trends	322	(1)
Smokeless Tobacco	323	(1)
Why People Smoke	323	(4)
Addiction	324	(1)
Dependency	324	(1)
``Why-Do-You-Smoke?'' Test	324	(3)
Smoking Cessation	327	(8)
``Do You Want To Quit?'' Test	329	(1)
Breaking the Habit	329	(4)
Quitting Cold Turkey	333	(1)
Cutting Down Gradually	333	(1)
Nicotine Substitution Products	333	(1)
Life After Cigarettes	334	(1)
Notes	335	(1)
Suggested Readings	335	(4)
Addictive Behaviors and Sexually Transmitted Diseases	339	(20)
Addiction	340	(1)
Drugs and Dependence	340	(5)
Marijuana	341	(1)
Cocaine	341	(1)
Alcohol	342	(3)
Sexually Transmitted Diseases	345	(8)
Chlamydia	345	(3)
Gonorrhea	348	(1)
Pelvic Inflammatory Disease	348	(1)
Genital Warts	348	(1)
Herpes	348	(1)
Syphilis	348	(1)
HIV and AIDS	348	(5)
Guidelines for Prevneting Sexually Transmitted Diseases	353	(5)
Reducing the Risk for STDs	354	(1)
Reducing the Risk for HIV	355	(3)
Notes	358	(1)
Suggested Readings	358	(1)
Healthy Lifestyle Issues and Wellness Guidelines for the Future	359	(16)
Spiritual Well-Being	360	(1)
Spirituality and Health	360	(1)
Altruism	361	(1)
Exercise and Aging	361	(3)
Relationship Between Fitness and Aging	361	(2)
Physical Training in the Older Adult	363	(1)
Accident Prevention and Personal Safety	364	(1)
Quackery and Fraud	364	(1)
Health/Fitness Club Memberships	365	(1)
Purchasing Exercise Equipment	366	(1)
The Future	366	(3)
Self-Evaluation	367	(1)
Behavioral Objectives for the Future	367	(1)
Fitness/Wellness Challenge for the Future	367	(2)
Notes	369	(1)
Suggested Readings	370	(5)
A Physical Fitness and Wellness Profile	375	(2)
B Nutritive Value of Selected Foods	377	(18)
Glossary	395	(6)
Index	401