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Principles and Labs for Fitness and Wellness / Edition 12

Principles and Labs for Fitness and Wellness / Edition 12

2.6 5
by Wener W.K. Hoeger

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ISBN-10: 1133593283

ISBN-13: 9781133593287

Pub. Date: 01/01/2013

Publisher: Cengage Learning

This text gives students the motivational techniques and behavior modification tools to apply their learning experiences and knowledge from their fitness and wellness course. Perforated laboratory worksheets found at the end of each chapter make it ideal for fitness and wellness courses with a lab component.


This text gives students the motivational techniques and behavior modification tools to apply their learning experiences and knowledge from their fitness and wellness course. Perforated laboratory worksheets found at the end of each chapter make it ideal for fitness and wellness courses with a lab component.

Product Details

Cengage Learning
Publication date:
Edition description:
Older Edition
Product dimensions:
8.40(w) x 10.80(h) x 1.00(d)

Table of Contents

Chapter 1Physical Fitness and Wellness1
Physical Activity Versus Exercise3
Surgeon General's Report on Physical Activity and Health4
A Healthy Lifestyle5
Wellness, Fitness, and Longevity8
Physical Fitness10
Benefits of a Comprehensive Wellness Program15
The Wellness Challenge of the 21st Century18
National Health Objectives for the Year 201019
Exercise Safety21
Web Interactive21
Suggested Readings22
Lab 1AWellness Lifestyle Questionnaire23
Lab 1BClearance for Exercise Participation25
Chapter 2Behavior Modification27
Barriers to Change30
Motivation and Locus of Control31
Changing Behavior32
The Process of Change34
Techniques of Change38
Goal Setting38
Web Interactive41
Suggested Readings42
Lab 2ABehavior Modification: Stages, Processes, and Techniques for Change43
Chapter 3Nutrition for Wellness45
Balancing the Diet56
Achieving a Balanced Diet61
Nutrient Supplementation67
Nutrition for Athletes73
Special Nutrient Needs of Women75
Dietary Guidelines for Americans78
Proper Nutrition: A Lifetime Prescription for Healthy Living80
Web Interactive80
Suggested Readings82
Lab 3ANutrient Analysis83
Lab 3BHealthy Diet Plan89
Chapter 4Body Composition Assessment91
Essential and Storage Fat92
Techniques to Assess Body Composition93
Determining Recommended Body Weight103
Importance of Regular Body Composition Assessment105
Web Interactive106
Suggested Readings106
Lab 4AHydrostatic Weighing for Body Composition Assessment107
Lab 4BBody Composition Assessment, Disease Risk Assessment, and Recommended Body Weight Determination109
Chapter 5Principles of Weight Management111
Tolerable Weight113
The Weight Loss Dilemma114
Eating Disorders116
Physiology of Weight Loss118
Diet and Metabolism120
Exercise: The Key to Weight Loss and Weight Maintenance122
Losing Weight the Sound and Sensible Way124
Behavior Modification and Adherence to a Weight Management Program129
In Conclusion131
Web Interactive132
Suggested Readings134
Lab 5AEstimation of Daily Caloric Requirement, Stage of Change, and Exercise Program Selection135
Lab 5BCalorie-Restricted Diet Plans137
Lab 5CBehavioral Goals for Weight Management141
Chapter 6Cardiorespiratory Endurance Assessment143
Aerobic and Anaerobic Exercise145
Assessment of Cardiorespiratory Endurance147
Resting Heart Rate and Blood Pressure Assessment155
Web Interactive157
Suggested Readings158
Lab 6ACardiorespiratory Endurance Assessment159
Lab 6BResting Heart Rate and Blood Pressure Assessment161
Chapter 7Principles of Cardiorespiratory Exercise Prescription163
Readiness for Exercise164
Guidelines for Cardiorespiratory Exercise Prescription164
Fitness Benefits of Aerobic Activities172
Exercise-Related Injuries181
Getting Started and Adhering to a Lifetime Exercise Program184
Exercise and Aging185
Predicting Oxygen Uptake and Caloric Expenditure187
A Lifetime Commitment to Fitness188
Web Interactive188
Suggested Readings192
Lab 7AExercise Readiness Questionnaire193
Lab 7BCardiorespiratory Exercise Prescription195
Lab 7CExercise Heart Rate and Caloric Cost of Physical Activity197
Chapter 8Principles of Muscular Strength Assessment and Prescription201
Relationship Between Strength and Metabolism202
Gender Differences203
Changes in Body Composition204
Assessment of Muscular Strength and Endurance204
Strength Training Prescription209
Principles Involved in Strength Training210
Strength-Training Exercises215
Setting Up Your Own Strength-Training Program216
Web Interactive217
Suggested Readings218
Strength-Training Exercises without Weights223
Strength-Training Exercises with Weights227
Lab 8AMuscular Strength and Endurance Assessment235
Lab 8BStrength-Training Program237
Chapter 9Principles of Muscular Flexibility Assessment and Prescription239
Factors Affecting Flexibility240
Assessment of Flexibility241
Evaluating Body Posture246
Principles of Muscular Flexibility Prescription247
When to Stretch?249
Preventing and Rehabilitating Low Back Pain249
Web Interactive251
Suggested Readings251
Flexibility Exercises255
Exercises for the Prevention and Rehabilitation of Low-Back Pain257
Lab 9AMuscular Flexibility Assessment259
Lab 9BPosture Evaluation261
Lab 9CFlexibility Development and Low Back Conditioning Programs263
Chapter 10Skill-Related Components of Physical Fitness265
Performance Tests for Skill-Related Fitness266
Web Interactive272
Lab 10AAssessment of Skill-Related Components of Fitness273
Chapter 11Stress Assessment and Management Techniques275
Sources of Stress276
Vulnerability to Stress279
Time Management279
Coping with Stress281
Web Interactive288
Suggested Readings288
Lab 11ALife Experiences Survey and Type A Personality Assessment289
Lab 11BStress Vulnerability Questionnaire295
Lab 11CGoals and Time Management Skills297
Lab 11DStress Management301
Chapter 12Preventing Cardiovascular Disease303
Coronary Heart Disease Risk Profile305
A Final Word on Coronary Risk Reduction326
Web Interactive326
Suggested Readings328
Lab 12ASelf-Evaluation of Cardiovascular Risk and Behavior Modification Program329
Chapter 13Cancer Risk Management333
Incidence of Cancer336
Guidelines for Preventing Cancer337
Warning Signals of Cancer343
Cancer Questionnaire: Assessing Your Risks344
What Can You Do?353
Web Interactive353
Suggested Readings354
Lab 13AHealth Questionnaire: Cancer Prevention and Early Warning Signs of Disease355
Lab 13BCancer Risk Profile357
Chapter 14Addictive Behavior and Wellness359
Drugs and Dependence360
Treatment of Addiction368
Tobacco Use368
"Why-Do-You-Smoke" Test373
Smoking Cessation374
Life After Cigarettes377
Web Interactive380
Suggested Readings380
Lab 14AAddictive Behavior Questionnaires381
Lab 14BSmoking Cessation Questionnaires383
Chapter 15Preventing Sexually Transmitted Diseases387
Pelvic Inflammatory Disease388
Genital Warts389
Genital Herpes389
HIV and AIDS389
Guidelines for Preventing Sexually Transmitted Diseases394
Reducing the Risk for STDs395
Web Interactive397
Suggested Readings398
Lab 15ASelf-Quiz on HIV and AIDS399
Chapter 16Healthy Lifestyle Issues and Wellness Guidelines for the Future401
Life Expectancy and Physiological Age403
Complementary and Alternative Medicine404
Health/Fitness Club Memberships407
Purchasing Exercise Equipment409
Self-Evaluation and Behavioral Objectives for the Future409
Tips for Behavioral Change410
The Fitness/Wellness Experience and a Challenge for the Future411
Web Interactive413
Suggested Readings413
Lab 16ALife Expectancy and Physiological Age Prediction Questionnaire415
Lab 16BSelf-Evaluation and Behavioral Objectives for the Future419
ANutritive Value of Selected Foods423
BComputer Data Form435

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