Fitness and Wellness / Edition 6

Fitness and Wellness / Edition 6

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

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

See more details below

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.

Product Details

ISBN-13:
9780534635442
Publisher:
Cengage Learning
Publication date:
04/28/2004
Edition description:
Older Edition
Pages:
288
Product dimensions:
7.66(w) x 10.38(h) x 0.49(d)

Table of Contents

Prefaceix
1The Importance of Physical Fitness & Wellness1
Physical Activity Versus Exercise2
Lifestyle, Health, and Quality of Life3
Wellness5
Healthy Life Expectancy7
Physical Fitness8
Health-Related Fitness8
Skill-Related Fitness8
Benefits of Fitness and Wellness9
Surgeon General's Report on Physical Activity and Health12
National Health Objectives for the Year 201013
The Path to Fitness and Better Quality of Life13
Behavior Modification13
Transtheoretical Model14
Stages of Change14
Motivation and Locus of Control17
Behavior Modification Principles18
Goal Setting for Change20
A Word of Caution Before You Start Exercise21
Notes22
Activity 1.1Stages of change23
Activity 1.2Health history questionnaire25
2Assessment of Physical Fitness27
Fitness Assessment Battery28
Cardiorespiratory Endurance29
1.5-Mile Run Test31
1.0-Mile Walk Test32
Muscular Strength and Endurance33
Determining Strength34
Muscular Endurance Test34
Interpretation of Strength Test37
Muscular Flexibility38
Assessment of Flexibility39
Interpretation of Flexibility Tests41
Body Composition42
Assessment of Body Composition44
Effects of Exercise and Diet on Body Composition51
Notes52
Activity 2.1Personal fitness profile: pre-test53
Activity 2.2Computation form for recommended body weight, body mass index (BMI), and waist-to-hip ratio55
3Exercise Prescription57
Readiness For Exercise58
Cardiorespiratory Endurance59
Cardiorespiratory Exercise Prescription59
Muscular Strength and Endurance63
Principles of Strength and Endurance Training63
Strength-Training Prescription63
Strength-Training Exercises67
Strength-Training Guidelines68
Designing Your Own Strength Training Program68
Muscular Flexibility69
Muscular Flexibility Prescription69
When To Stretch?71
Designing a Flexibility Program71
Preventing and Rehabilitation of Low-Back Pain72
Tips to Enhance Adherence to Exercise74
Setting Fitness Goals75
Notes78
Activity 3.1Advantages and disadvantages of adding exercise to your lifestyle79
Activity 3.2Exercise prescription and goal-setting forms81
Activity 3.3Exercise logs83
4Evaluating Fitness Activities85
Aerobic Activities85
Walking86
Hiking86
Jogging87
Aerobics88
Swimming89
Water Aerobics90
Cycling91
Spinning93
Belt-Aided Aerobic Activities93
Cross-Training94
Rope Skipping95
Cross-Country Skiing95
In-Line Skating95
Rowing96
Stair Climbing96
Racquet Sports96
Rating the Fitness Benefits of Aerobic Activities97
Skill-Related Fitness99
Team Sports100
Tips to Enhance Your Aerobic Workout100
Notes102
5Nutrition for Wellness103
Essential Nutrients104
Carbohydrates104
Fats106
Proteins107
Vitamins107
Minerals107
Water107
Nutrition Standards108
Dietary Reference Intakes108
Daily Values108
A Balanced Diet110
Nutrient Analysis114
Vegetarianism115
Nutrient Supplementation115
Iron116
Antioxidants and Folate116
Folate119
Benefits of Foods119
Eating Disorders120
Anorexia Nervosa120
Bulimia Nervosa121
Dietary Guidelines for North Americans122
A Lifetime Commitment to Wellness123
Notes124
Activity 5.1125
6Weight Management127
Tolerable Weight128
Principles of Weight Management129
Exercise: The Key to Successful Weight Management132
The Myth of Spot Reducing134
Exercise Restrictions134
Low-Intensity Versus High-Intensity Exercise for Weight Loss135
Designing Your Own Weight-Loss Program136
Estimating your Caloric Intake136
Monitoring Your Diet With Daily Food Logs138
Tips for Behavior Modification and Adherence to a Lifetime Weight Management Program139
In Conclusion142
Notes143
Activity 6.1Daily caloric requirement: computation form145
Activity 6.2Daily food intake record: 1,200 calorie-diet plan147
7Stress Management and Assessment151
The Body's Reaction to Stress152
Behavior Patterns153
Vulnerability to Stress156
Sources of Stress156
Coping With Stress159
Time Management160
Relaxation Techniques162
Notes166
Activity 7.1Stress analysis167
8A Healthy Lifestyle Approach169
A Wellness Lifestyle169
Spiritual Well-Being170
Causes of Death171
Diseases of the Cardiovascular System171
Types of Cardiovascular Disease and Their Prevalence171
Risk Factors172
Cancer184
Guidelines for Preventing Cancer185
Other Factors190
Warning Signals191
Chronic Obstructive Pulmonary Disease191
Accidents191
Substance Abuse192
Alcohol192
Illegal Drugs192
Marijuana192
Cocaine192
Methamphetamine193
Heroin193
Sexually Transmitted Diseases194
HIV/AIDS194
Guidelines for Preventing STDs195
Notes197
Activity 8.1Managing cardiovascular disease and cancer risks199
9Relevant Questions & Answers about Fitness & Wellness201
Safety of Exercise Participation and Injury Prevention201
Special Considerations for Women211
Nutrition and Weight Control217
Exercise and Aging219
Fitness/Wellness Consumer Issues222
What's Next?225
Notes226
Appendixes
AStrength-Training Exercises227
Strength-Training Exercises Without Weights229
Strength-Training Exercises With Weights234
BFlexibility Exercises237
CExercises for the Prevention and Rehabilitation of Low-Back Pain239
DCaloric, Protein, Fat, Saturated Fat, Cholesterol, and Carbohydrate Content of Selected Foods241
Glossary251
Index255

Read More

Customer Reviews

Average Review:

Write a Review

and post it to your social network

     

Most Helpful Customer Reviews

See all customer reviews >