Wellness : Creating a Life of Health and Fitness / Edition 1by Jerrold S. Greenberg, George B. Dintiman, George B. Dintiman
Pub. Date: 11/26/1996
Publisher: Allyn & Bacon, Inc.
Responding to the growing need for a comprehensive Wellness book, the authors have provided a wide array of information that will enable readers to become healthy and fit as well as maintain present levels of wellness. This book is designed with a focus on wellness as a whole; integrating principles of fitness with principles of personal health, such as exercise, cardiorespiratory fitness, strength and endurance, stress, sexuality, nutrition, and weight control. For any professionals wishing to improve their health and state of wellness.
- Allyn & Bacon, Inc.
- Publication date:
- Product dimensions:
- 8.44(w) x 10.95(h) x 0.71(d)
Table of Contents
1. Health, Wellness, and Physical Fitness.
* Social Health
* Mental Health
* Emotional Health
* Spiritual Health.
Physical Fitness, Health, and Wellness.
* Muscular Strength and Endurance
* Muscular Flexibility
* Body Composition.
Health Objectives for the Nation.
What's In It For You?
The Benefits of Physical Activity
* Self-Esteem and Physical Activity.
Your Personal Health and Wellness Profile.
Lab Activity 1.1: Identifying Your Health Strengths and Weaknesses.
Lab Activity 1.2: Assessing Your Health Risk.
Lab Activity 1.3: Changing a Health Behavior.
2. Determining Your Wellness Profile.
The Health Appraisal.
The Medical Evaluation.
The Fitness Appraisal.
* Muscular Strength Assessment
* Muscular Endurance Assessment
* Flexibility Assessment
* Nutritional Assessment
* Body Composition Assessment.
Lab Activity 2.1: College Schedule of Recent Experience.
Lab Activity 2.2: Your Physical Fitness Profile.
Lab Activity 2.3: Determining Your Resting and Exercise Heart Rate.
3. Behavioral Change and Motivational Techniques.
Psychosocial Factors to Consider.
Locus of Control
* Social Isolation
Strategies for Achieving Wellness Goals.
Behavior Change Techniques.
* Reminder Systems
* Gradual Programming
* Covert Techniques.
Maintaining Your Wellness Program.
* Social Reinforcement
* Joining a Group
* Making It Fun.
Maintaining Wellness Under Difficult Circumstances.
* Being Confined to a Limited Space
* Being Injured
* Being Busy
* Having Visitors.
Lab Activity 3.1: Locus of Control Assessment.
Lab Activity 3.2: Alienation Assessment.
Lab Activity 3.3: Body Self-Esteem Assessment.
PART TWO: ENHANCING WELLNESS COMPONENTS.
4. Stress Management and Wellness.
* Stress Reactivity
* Psychosomatic Disease.
A Model of Stress.
Exercises Contribution to Stress Management.
The Life Situation Level
* The Perception Level
* The Emotional Arousal Level
* The Physiological Arousal Level.
Type A and B Behavior Patterns and the Exerciser.
Time Management: Freeing Up Time for Wellness.
Assessing How You Spend Your Time
* Other Ways to Free Up Time for Wellness.
Lab Activity 4.1: Experiencing Stress Reactivity.
Lab Activity 4.2: Measuring the Effects of Meditation.
Lab Activity 4.3: College Schedule of Recent Experience.
5. How Chemicals Affect Wellness.
Drug Use, Misuse, and Abuse.
* Drug Misuse
* Drug Abuse
* Drugs That Are Difficult to Categorize.
* How to Take Control of Your Drinking
* Alcohol on College Campuses.
* Smokeless Tobacco
* Tobacco's Effects on the Body
* Why People Use Tobacco Products
* How to Quit.
Drug-Taking to Enhance Athletic Performance.
Lab Activity 5.1: Signs of Alcoholism.
Lab Activity 5.2: Why Do You Smoke?
Lab Activity 5.3: Marijuana Statutes in Your State.
6. Sexuality and Wellness.
Sex and Sexuality.
The Reproductive System.
The Male Reproductive System
* The Female Reproductive System.
Sexual Dysfunctions: Threats to Wellness.
Sexual Problems in Males
* Sexual Problems in Females
* Inhibited Sexual Desire.
Sexually Transmitted Diseases.
* Genital Herpes
* Genital Warts
* Pelvic Inflammatory Disease.
HIV Infection and Acquired Immunodeficiency Syndrome (AIDS).
Effects of HIV Infection
* Treatment of HIV Infection
* Prevalence of HIV Infection and AIDS.
Maintaining Sexual Health.
Men's Sexual Health and Wellness
* Women's Sexual Health and Wellness.
Sex-Role Stereotyping and Sexual Harassment.
* Sexual Harassment.
Lab Activity 6.1: Testing Your Knowledge of STDs.
Lab Activity 6.2: How to Talk About Condoms With a Resistant, Defensive, or Manipulative Partner.
Lab Activity 6.3: Abilities and Aptitudes Desirable for Men and Women.
7. Principles of Exercise.
The Ideal Exercise Program.
* Body Composition
* Flexibility, Muscular Strength, and Muscular Endurance.
Begin With a Preconditioning Program
* Apply the Progressive Resistance (PRE) Principle
* Exercise Four Times a Week for 30 Minutes at Your Target Heart Rate (THR)
* Apply the Principle of Specificity
* Alternate Light and Heavy Workouts
* Warm up Properly Before Each Workout
* Cool Down Properly at the End of Each Workout
* Dress Appropriately for Ease of Movement and Heat Regulation
* Take Special Precaution When Exercising Outdoors
* Choose Soft Surfaces Whenever Possible
* Use Cross Training in the Aerobic Component of Your Program
* Use a Maintenance Approach After Reaching Your Desired Level of Fitness
* Monitor Your Progress Carefully.
Making the Right Exercise Choices.
* Choosing Muscular Strength and Endurance Programs
* Selecting an Appropriate Flexibility Training Program.
Lab Activity 7.1: Finding Your Target Heat Rate.
Lab Activity 7.2: Evaluating Your Exercise Program.
Lab Activity 7.3: Resting Heart Rate Reduction.
8. Cardiorespiratory Fitness.
Overview and Analysis of Aerobic Exercise Choices.
Maximum Oxygen Consumption (VO2).
How to Safely Begin and Progress in an Aerobic Fitness Program.
Sample Walking Program
* Sample Jogging/Running Program
* Sample Swimming Program
* Sample Bicycling Program
* Sample Rope-Skipping Program.
Lab Activity 8.1: Assessing Your Level of Aerobic Fitness by the Three-Mile Walking Test.
Lab Activity 8.2: Assessing Your Level of Aerobic Fitness by the One-Mile Walking Test.
Lab Activity 8.3: The Straw Walk.
9. Muscular Endurance, Muscular Strength,and Flexibility.
Muscular Strength and Endurance.
Importance of Strength and Endurance
* Factors Effecting Muscular Strength and Endurance
* Strength Training Principles
* Lifting Technique
* Barbell and Dumbbell Exercises
* Girth Control.
Factors Effecting Flexibility
* The Importance of Flexibility
* The Assessment of Flexibility
* Flexibility Training Principles
* Flexibility Exercise.
Lab Activity 9.1: Do You Need to Start a Strength-Training Program?
Lab Activity 9.2: Obtaining a Flat, Healthy Stomach.
Lab Activity 9.3: Determining Your Total Body Flexibility.
10. Nutrition: You Are What You Eat.
Basic Food Components.
Kinds of Nutrients.
The Energy Nutrients.
Nonenergy Nutrients: Vitamins, Minerals, and Water.
Dietary Guidelines for Good Health.
Recommended Dietary Allowances (RDAs)
* The Nutrition Pyramid
* Dietary Guidelines.
Special Needs of the Active Individual.
Eating Enough Calories
* Protein Sparing
* Carbohydrate Loading or Supercompensation
* Replacing Fluid (Water)
* Maintaining Electrolyte Balance
* Replacing Iron.
Lab Activity 10.1: Estimating Your Daily Fiber Intake.
Lab Activity 10.2: Do You Meet the U. S. Government Dietary Recommendations?
Lab Activity 10.3: Estimating Caloric Expenditure.
11. Exploring Weight Control: A Sensible and Healthy Approach.
Causes of Obesity.
Set Point Theory
* Early Eating Patterns
* Fat Cells
* Environmental Factors
* Metabolic Factors.
Determining Ideal Body Weight From Height-Weight Charts
* Determining Percent of Body Fat.
Safe Weight-Loss Procedures.
Hunger and Appetite
* Calorie Counting
* How Exercise Helps.
* Characteristics of the Ideal Diet Plan.
Underweight Conditions and Eating Disorders.
* Eating Disorders.
Lab Activity 11.1: Determining Your Intake of Body Fat.
Lab Activity 11.2: Determining Your Caloric Needs.
Lab Activity 11.3: Evaluating Your Favorite Fad Diet.
12. Preventing Heart Disease.
How the Heart Functions.
Coronary Heart Disease.
Fat and Cholesterol.
Low-Density and High-Density Lipoproteins.
Other Risk Factors for Heart Disease.
* Obesity or Overweight
* Sedentary Lifestyle
* Smoking Tobacco
* Family History.
How to Prevent Coronary Heart Disease (CHD).
The Role of Physical Activity.
Lab Activity 12.1: Is Your Blood in Tune?
Lab Activity 12.2: Are You Type A or Type B?
Lab Activity 12.3: Risk Factor Analysis: The Game of HEALTH.
13. Preventing Cancer.
What Is Cancer?
Causes of Cancer.
* Environmental Pollution
* Chronic Irritation or Tissue Damage
* Individual Susceptibility
* Hereditary and Congenital Factors
* Precancerous Conditions
* Tobacco Use
* Other Cancer Risk Factors.
Physical Activity and Cancer Prevention
* Early Detection and Diagnosis of Cancer.
Treatment of Cancer.
* Bone Marrow Transplants.
Lab Activity 13.1: Your Family Tree of Life and Death.
Lab Activity 13.2: Determining Your Risk of Acquiring Cancer.
Lab Activity 13.3: Are You and Your Family Following the Cancer Diagnostic Test Guidelines?
14. Exploring Exercise Injuries and Preventing Injury, Illness, and Disease.
Protecting Your Body From Injury and Illness.
Analyze Your Medical History Before You Begin
* Improve Your General Conditioning Level
* Warm Up Properly Before Each Workout
* Cool Down at the End of Each Exercise Session
* Alternate Light and Heavy Workout Days
* Avoid the Weekend Athlete Approach to Fitness
* Pay Close Attention to Your Body Signals
* Master the Proper Form in Your Activity
* Dress Properly for the Weather.
Tissue Response to Injury.
* Repair and Regeneration Phase
* Remodeling Phase.
General Treatment Modalities.
Prevention and Emergency Treatment of Common Injuries and Illnesses.
Prescription Use of Medication in the Treatment of Exercise-Related Injuries.
Nutrition and Healing.
Protecting Your Body From Infectious Diseases.
* Agents of Infection
* Defense Against Infectious Diseases
* Treatment of Infectious Diseases
* Common Infectious Diseases
* Infectious Lung Diseases.
Lab Activity 14.1: Evaluating Your Potential for Foot and Leg Injuries.
Lab Activity 14.2: Evaluating Your Home Medicine Cabinet.
Lab Activity 14.3: Healthy Back Tests.
15. Designing a Program Uniquely for You: A Lifetime of Wellness.
Identifying Your Wellness Goals.
Health Promotion and Disease Prevention.
Fitness Activities to Help You Achieve Your Goals.
* Jogging and Running
* Rope Jumping
* Racquetball, Handball, and Squash
* Aerobic Dance
* Low-Impact Aerobics
* Select the Right Activity.
Being a Fitness Consumer.
Selecting an Exercise Club
* Purchasing Exercise Equipment.
Keeping Fit as You Age.
Exercise for the Elderly
* Benefits of Exercise for Elders.
Health Activities to Achieve Your Wellness Goals.
Health Screenings and Medical Exams
* Choosing Health Insurance
* Lifestyle Behaviors.
Conclusion: Some Last Words on Wellness.
Lab Activity 15.1: Why I Want to Be Physically Fit.
Lab Activity 15.2: Developing a New Mind Set About Exercise.
Lab Activity 15.3: Which Sports Match Your Personality?
Appendix A: Caloric Expenditure per Minute for Various Activities.
Appendix B: Nutritional Information for Selected Foods.
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