Principles and Labs for Fitness and Wellness / Edition 12

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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.
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Editorial Reviews

Each cigarette smoked shortens one's life by seven minutes. This edition includes questionnaires to analyze such lifestyle habits and predict one's physiological age, 33 labs for critical thinking about fitness and wellness goals, a personal daily log with a list of interactive Web sites, a table of selected foods' nutritive value, a computer data form, a glossary of terms, and color photos and graphics. Ancillary materials are available. W. Hoeger is at Boise State U., and S.A. Hoeger has a fitness and wellness company. Annotation c. Book News, Inc., Portland, OR (
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Product Details

  • ISBN-13: 9781133593287
  • Publisher: Cengage Learning
  • Publication date: 1/1/2013
  • Edition description: Older Edition
  • Edition number: 12
  • Pages: 608
  • Sales rank: 95,650
  • Product dimensions: 8.40 (w) x 10.80 (h) x 1.00 (d)

Meet the Author

Dr. Werner W.K. Hoeger Professor Emeritus in the Department of Kinesiology at Boise State University, and fellow of the American College of Sports Medicine and the Research Consortium of the American Alliance for Health, Physical Education, Recreation, and Dance. The 2004 recipient of the Presidential Award for Research and Scholarship in the College of Education at Boise State University, Dr. Hoeger continues to research and lecture on exercise physiology, physical fitness, and wellness. In addition to PRINCIPLES AND LABS FOR PHYSICAL FITNESS, Dr. Hoeger has published several Cengage Learning texts, including Fitness and Wellness, Principles and Labs for Fitness and Wellness, Lifetime Physical Fitness and Wellness, Wellness: Guidelines for a Healthy Lifestyle, and Water Aerobics for Fitness and Wellness (with Terry-Ann Spitzer Gibson). Dr. Hoeger is a former luge runner and Winter Olympian, and renowned fitness and wellness innovator. He developed many popular fitness assessment tools in use today, such as the modified sit and reach, total body rotation, shoulder rotation, muscular endurance, muscular strength and endurance, and soda pop coordination tests.

Sharon A. Hoeger is Vice President of Fitness & Wellness, Inc. in Boise, Idaho and holds a bachelor's degree in computer science from Brigham Young University. As co-author of PRINCIPLES AND LABS FOR PHYSICAL FITNESS, 10th Edition and four other Cengage texts, Ms. Hoeger is responsible for researching the most current scientific information for each revision, as well as developing the interactive software that accompanies all of the Hoeger fitness and wellness textbooks—innovations that have set the standard for fitness and wellness software today. The Hoeger husband-and-wife team has been jogging and strength training together for more than 35 years!

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Table of Contents

Chapter 1 Physical Fitness and Wellness 1
Physical Activity Versus Exercise 3
Surgeon General's Report on Physical Activity and Health 4
A Healthy Lifestyle 5
Wellness 5
Wellness, Fitness, and Longevity 8
Physical Fitness 10
Benefits of a Comprehensive Wellness Program 15
The Wellness Challenge of the 21st Century 18
National Health Objectives for the Year 2010 19
Exercise Safety 21
Web Interactive 21
Notes 22
Suggested Readings 22
Lab 1A Wellness Lifestyle Questionnaire 23
Lab 1B Clearance for Exercise Participation 25
Chapter 2 Behavior Modification 27
Barriers to Change 30
Motivation and Locus of Control 31
Changing Behavior 32
The Process of Change 34
Techniques of Change 38
Goal Setting 38
Web Interactive 41
Notes 42
Suggested Readings 42
Lab 2A Behavior Modification: Stages, Processes, and Techniques for Change 43
Chapter 3 Nutrition for Wellness 45
Nutrients 46
Balancing the Diet 56
Achieving a Balanced Diet 61
Nutrient Supplementation 67
Nutrition for Athletes 73
Special Nutrient Needs of Women 75
Dietary Guidelines for Americans 78
Proper Nutrition: A Lifetime Prescription for Healthy Living 80
Web Interactive 80
Notes 81
Suggested Readings 82
Lab 3A Nutrient Analysis 83
Lab 3B Healthy Diet Plan 89
Chapter 4 Body Composition Assessment 91
Essential and Storage Fat 92
Techniques to Assess Body Composition 93
Determining Recommended Body Weight 103
Importance of Regular Body Composition Assessment 105
Web Interactive 106
Notes 106
Suggested Readings 106
Lab 4A Hydrostatic Weighing for Body Composition Assessment 107
Lab 4B Body Composition Assessment, Disease Risk Assessment, and Recommended Body Weight Determination 109
Chapter 5 Principles of Weight Management 111
Tolerable Weight 113
The Weight Loss Dilemma 114
Eating Disorders 116
Physiology of Weight Loss 118
Diet and Metabolism 120
Exercise: The Key to Weight Loss and Weight Maintenance 122
Losing Weight the Sound and Sensible Way 124
Behavior Modification and Adherence to a Weight Management Program 129
In Conclusion 131
Web Interactive 132
Notes 133
Suggested Readings 134
Lab 5A Estimation of Daily Caloric Requirement, Stage of Change, and Exercise Program Selection 135
Lab 5B Calorie-Restricted Diet Plans 137
Lab 5C Behavioral Goals for Weight Management 141
Chapter 6 Cardiorespiratory Endurance Assessment 143
Aerobic and Anaerobic Exercise 145
Assessment of Cardiorespiratory Endurance 147
Resting Heart Rate and Blood Pressure Assessment 155
Web Interactive 157
Notes 158
Suggested Readings 158
Lab 6A Cardiorespiratory Endurance Assessment 159
Lab 6B Resting Heart Rate and Blood Pressure Assessment 161
Chapter 7 Principles of Cardiorespiratory Exercise Prescription 163
Readiness for Exercise 164
Guidelines for Cardiorespiratory Exercise Prescription 164
Fitness Benefits of Aerobic Activities 172
Exercise-Related Injuries 181
Getting Started and Adhering to a Lifetime Exercise Program 184
Exercise and Aging 185
Predicting Oxygen Uptake and Caloric Expenditure 187
A Lifetime Commitment to Fitness 188
Web Interactive 188
Notes 191
Suggested Readings 192
Lab 7A Exercise Readiness Questionnaire 193
Lab 7B Cardiorespiratory Exercise Prescription 195
Lab 7C Exercise Heart Rate and Caloric Cost of Physical Activity 197
Chapter 8 Principles of Muscular Strength Assessment and Prescription 201
Relationship Between Strength and Metabolism 202
Gender Differences 203
Changes in Body Composition 204
Assessment of Muscular Strength and Endurance 204
Strength Training Prescription 209
Principles Involved in Strength Training 210
Strength-Training Exercises 215
Setting Up Your Own Strength-Training Program 216
Web Interactive 217
Notes 218
Suggested Readings 218
Strength-Training Exercises without Weights 223
Strength-Training Exercises with Weights 227
Lab 8A Muscular Strength and Endurance Assessment 235
Lab 8B Strength-Training Program 237
Chapter 9 Principles of Muscular Flexibility Assessment and Prescription 239
Factors Affecting Flexibility 240
Assessment of Flexibility 241
Evaluating Body Posture 246
Principles of Muscular Flexibility Prescription 247
When to Stretch? 249
Preventing and Rehabilitating Low Back Pain 249
Web Interactive 251
Notes 251
Suggested Readings 251
Flexibility Exercises 255
Exercises for the Prevention and Rehabilitation of Low-Back Pain 257
Lab 9A Muscular Flexibility Assessment 259
Lab 9B Posture Evaluation 261
Lab 9C Flexibility Development and Low Back Conditioning Programs 263
Chapter 10 Skill-Related Components of Physical Fitness 265
Performance Tests for Skill-Related Fitness 266
Web Interactive 272
Notes 272
Lab 10A Assessment of Skill-Related Components of Fitness 273
Chapter 11 Stress Assessment and Management Techniques 275
Sources of Stress 276
Vulnerability to Stress 279
Time Management 279
Coping with Stress 281
Web Interactive 288
Notes 288
Suggested Readings 288
Lab 11A Life Experiences Survey and Type A Personality Assessment 289
Lab 11B Stress Vulnerability Questionnaire 295
Lab 11C Goals and Time Management Skills 297
Lab 11D Stress Management 301
Chapter 12 Preventing Cardiovascular Disease 303
Coronary Heart Disease Risk Profile 305
A Final Word on Coronary Risk Reduction 326
Web Interactive 326
Notes 327
Suggested Readings 328
Lab 12A Self-Evaluation of Cardiovascular Risk and Behavior Modification Program 329
Chapter 13 Cancer Risk Management 333
Incidence of Cancer 336
Guidelines for Preventing Cancer 337
Warning Signals of Cancer 343
Cancer Questionnaire: Assessing Your Risks 344
What Can You Do? 353
Web Interactive 353
Notes 354
Suggested Readings 354
Lab 13A Health Questionnaire: Cancer Prevention and Early Warning Signs of Disease 355
Lab 13B Cancer Risk Profile 357
Chapter 14 Addictive Behavior and Wellness 359
Addiction 360
Drugs and Dependence 360
Treatment of Addiction 368
Tobacco Use 368
"Why-Do-You-Smoke" Test 373
Smoking Cessation 374
Life After Cigarettes 377
Web Interactive 380
Notes 380
Suggested Readings 380
Lab 14A Addictive Behavior Questionnaires 381
Lab 14B Smoking Cessation Questionnaires 383
Chapter 15 Preventing Sexually Transmitted Diseases 387
Chlamydia 388
Gonorrhea 388
Pelvic Inflammatory Disease 388
Genital Warts 389
Genital Herpes 389
Syphilis 389
HIV and AIDS 389
Guidelines for Preventing Sexually Transmitted Diseases 394
Reducing the Risk for STDs 395
Web Interactive 397
Notes 398
Suggested Readings 398
Lab 15A Self-Quiz on HIV and AIDS 399
Chapter 16 Healthy Lifestyle Issues and Wellness Guidelines for the Future 401
Life Expectancy and Physiological Age 403
Complementary and Alternative Medicine 404
Health/Fitness Club Memberships 407
Purchasing Exercise Equipment 409
Self-Evaluation and Behavioral Objectives for the Future 409
Tips for Behavioral Change 410
The Fitness/Wellness Experience and a Challenge for the Future 411
Web Interactive 413
Notes 413
Suggested Readings 413
Lab 16A Life Expectancy and Physiological Age Prediction Questionnaire 415
Lab 16B Self-Evaluation and Behavioral Objectives for the Future 419
A Nutritive Value of Selected Foods 423
B Computer Data Form 435
Glossary 439
Index 445
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