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Fitness and Wellness / Edition 6

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Overview

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.

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Product Details

  • ISBN-13: 9780534635442
  • Publisher: Cengage Learning
  • Publication date: 4/28/2004
  • Edition description: Older Edition
  • Edition number: 6
  • Pages: 288
  • Product dimensions: 7.66 (w) x 10.38 (h) x 0.49 (d)

Meet the Author

Dr. Werner W.K. Hoeger is a full-time professor and director of the Human Performance Laboratory at Boise State University. He is a fellow of the American College of Sports Medicine and is the recipient of the first 2004 Presidential Award for Research and Scholarship in the College of Education at Boise State University. Dr. Hoeger uses his knowledge and experiences to write engaging, informative books that thoroughly address today's fitness and wellness issues in a format accessible to students. In addition to LIFETIME PHYSICAL FITNESS AND WELLNESS, he has written several other textbooks for Wadsworth - Cengage Learning, including Fitness and Wellness, Principles and Labs for Fitness and Wellness, Principles and Labs for Physical Fitness, Wellness: Guidelines for a Healthy Lifestyle, and Water Aerobics for Fitness and Wellness (with Terry-Ann Spitzer Gibson). Dr. Hoeger was the first author to write a college fitness textbook that incorporated the "wellness" concept and introduced the principle that to truly improve fitness and health and to achieve wellness, a person needs to go beyond the basic health-related components of physical fitness. As an innovator in the field, Dr. Hoeger has developed many fitness and wellness assessment tools, including fitness tests such as the modified sit and reach, total body rotation, shoulder rotation, muscular endurance, muscular strength and endurance, and soda pop coordination tests. Proving that he "practices what he preaches," at 48, he was the oldest male competitor in the 2002 Winter Olympics in Salt Lake City, Utah. He raced in the sport of luge along with his 17-year-old son Christopher. This was the first time in Winter Olympicshistory that father and son competed in the same event.

Sharon A. Hoeger is the vice president of Fitness & Wellness, Inc., of Boise, Idaho, and a coauthor of five of the seven Hoeger fitness and wellness titles. She also is the author of the Profile Plus software that accompanies the Hoeger/Hoeger series of fitness and wellness textbooks. Her innovations in this area since the publication of the first edition of Lifetime Physical Fitness and Wellness set the standard for fitness and wellness computer software used in this market today. Husband and wife have been jogging and strength-training together for over 28 years. They are the proud parents of five children, all of whom are involved in sports and lifetime fitness activities. Their motto: "Families that exercise together, stay together." Sharon Hoeger received her degree in computer science from Brigham Young University, graduating magna cum laude and completing the degree in only three years.

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Table of Contents

Preface ix
1 The Importance of Physical Fitness & Wellness 1
Physical Activity Versus Exercise 2
Lifestyle, Health, and Quality of Life 3
Wellness 5
Healthy Life Expectancy 7
Physical Fitness 8
Health-Related Fitness 8
Skill-Related Fitness 8
Benefits of Fitness and Wellness 9
Surgeon General's Report on Physical Activity and Health 12
National Health Objectives for the Year 2010 13
The Path to Fitness and Better Quality of Life 13
Behavior Modification 13
Transtheoretical Model 14
Stages of Change 14
Motivation and Locus of Control 17
Behavior Modification Principles 18
Goal Setting for Change 20
A Word of Caution Before You Start Exercise 21
Notes 22
Activity 1.1 Stages of change 23
Activity 1.2 Health history questionnaire 25
2 Assessment of Physical Fitness 27
Fitness Assessment Battery 28
Cardiorespiratory Endurance 29
1.5-Mile Run Test 31
1.0-Mile Walk Test 32
Muscular Strength and Endurance 33
Determining Strength 34
Muscular Endurance Test 34
Interpretation of Strength Test 37
Muscular Flexibility 38
Assessment of Flexibility 39
Interpretation of Flexibility Tests 41
Body Composition 42
Assessment of Body Composition 44
Effects of Exercise and Diet on Body Composition 51
Notes 52
Activity 2.1 Personal fitness profile: pre-test 53
Activity 2.2 Computation form for recommended body weight, body mass index (BMI), and waist-to-hip ratio 55
3 Exercise Prescription 57
Readiness For Exercise 58
Cardiorespiratory Endurance 59
Cardiorespiratory Exercise Prescription 59
Muscular Strength and Endurance 63
Principles of Strength and Endurance Training 63
Strength-Training Prescription 63
Strength-Training Exercises 67
Strength-Training Guidelines 68
Designing Your Own Strength Training Program 68
Muscular Flexibility 69
Muscular Flexibility Prescription 69
When To Stretch? 71
Designing a Flexibility Program 71
Preventing and Rehabilitation of Low-Back Pain 72
Tips to Enhance Adherence to Exercise 74
Setting Fitness Goals 75
Notes 78
Activity 3.1 Advantages and disadvantages of adding exercise to your lifestyle 79
Activity 3.2 Exercise prescription and goal-setting forms 81
Activity 3.3 Exercise logs 83
4 Evaluating Fitness Activities 85
Aerobic Activities 85
Walking 86
Hiking 86
Jogging 87
Aerobics 88
Swimming 89
Water Aerobics 90
Cycling 91
Spinning 93
Belt-Aided Aerobic Activities 93
Cross-Training 94
Rope Skipping 95
Cross-Country Skiing 95
In-Line Skating 95
Rowing 96
Stair Climbing 96
Racquet Sports 96
Rating the Fitness Benefits of Aerobic Activities 97
Skill-Related Fitness 99
Team Sports 100
Tips to Enhance Your Aerobic Workout 100
Notes 102
5 Nutrition for Wellness 103
Essential Nutrients 104
Carbohydrates 104
Fats 106
Proteins 107
Vitamins 107
Minerals 107
Water 107
Nutrition Standards 108
Dietary Reference Intakes 108
Daily Values 108
A Balanced Diet 110
Nutrient Analysis 114
Vegetarianism 115
Nutrient Supplementation 115
Iron 116
Antioxidants and Folate 116
Folate 119
Benefits of Foods 119
Eating Disorders 120
Anorexia Nervosa 120
Bulimia Nervosa 121
Dietary Guidelines for North Americans 122
A Lifetime Commitment to Wellness 123
Notes 124
Activity 5.1 125
6 Weight Management 127
Tolerable Weight 128
Principles of Weight Management 129
Exercise: The Key to Successful Weight Management 132
The Myth of Spot Reducing 134
Exercise Restrictions 134
Low-Intensity Versus High-Intensity Exercise for Weight Loss 135
Designing Your Own Weight-Loss Program 136
Estimating your Caloric Intake 136
Monitoring Your Diet With Daily Food Logs 138
Tips for Behavior Modification and Adherence to a Lifetime Weight Management Program 139
In Conclusion 142
Notes 143
Activity 6.1 Daily caloric requirement: computation form 145
Activity 6.2 Daily food intake record: 1,200 calorie-diet plan 147
7 Stress Management and Assessment 151
The Body's Reaction to Stress 152
Behavior Patterns 153
Vulnerability to Stress 156
Sources of Stress 156
Coping With Stress 159
Time Management 160
Relaxation Techniques 162
Notes 166
Activity 7.1 Stress analysis 167
8 A Healthy Lifestyle Approach 169
A Wellness Lifestyle 169
Spiritual Well-Being 170
Causes of Death 171
Diseases of the Cardiovascular System 171
Types of Cardiovascular Disease and Their Prevalence 171
Risk Factors 172
Cancer 184
Guidelines for Preventing Cancer 185
Other Factors 190
Warning Signals 191
Chronic Obstructive Pulmonary Disease 191
Accidents 191
Substance Abuse 192
Alcohol 192
Illegal Drugs 192
Marijuana 192
Cocaine 192
Methamphetamine 193
Heroin 193
Sexually Transmitted Diseases 194
HIV/AIDS 194
Guidelines for Preventing STDs 195
Notes 197
Activity 8.1 Managing cardiovascular disease and cancer risks 199
9 Relevant Questions & Answers about Fitness & Wellness 201
Safety of Exercise Participation and Injury Prevention 201
Special Considerations for Women 211
Nutrition and Weight Control 217
Exercise and Aging 219
Fitness/Wellness Consumer Issues 222
What's Next? 225
Notes 226
Appendixes
A Strength-Training Exercises 227
Strength-Training Exercises Without Weights 229
Strength-Training Exercises With Weights 234
B Flexibility Exercises 237
C Exercises for the Prevention and Rehabilitation of Low-Back Pain 239
D Caloric, Protein, Fat, Saturated Fat, Cholesterol, and Carbohydrate Content of Selected Foods 241
Glossary 251
Index 255
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