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Lifetime Physical Fitness and Wellness (with Profile Plus 2007 CD, Personal Daily Log and InfoTrac)

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

Lifetime Physical Fitness and Wellness (with Profile Plus 2007 CD, Personal Daily Log and InfoTrac)

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

ISBN 13:
9780495012023
ISBN 10:
0495012025
Edition: 9th
Format: Paperback
Copyright: 02/22/2006
Publisher: Brooks Cole
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Summary

1. Physical Fitness and Wellness. 2. Behavior Modification. 3. Nutrition for Wellness. 4. Body Composition Assessment. 5. Weight Management. 6. Cardiorespiratory Endurance. 7. Muscular Strength and Endurance. 8. Muscular Flexibility. 9. Comprehensive Fitness Programming. 10. Preventing Cardiovascular Disease. 11. Cancer Risk Management. 12. Stress Assessment and Management Techniques. 13. Freedom from Addictive Behavior. 14. Sexual Wellness. 15. Lifetime Fitness & Wellness. Appendix A: Nutritive Value of Selected Foods. Appendix B: Computer Data Form. Glossary. Answer Key. Index.

Physical Fitness and Wellness

(28)

Life Expectancy Versus Healthy Life Expectancy

(1)

Leading Health Problems in the United States

(1)

Lifestyle as a Health Problem

(4)

Physical Activity Versus Exercise

(1)

Surgeon General's Report on Physical Activity and Health

(1)

Importance of Increased Physical Activity

(1)

Monitoring Daily Physical Activity

(2)

Wellness

(5)

The Seven Dimensions of Wellness

(1)

Physical Wellness

(1)

Emotional Wellness

(1)

Mental Wellness

(1)

Social Wellness

(1)

Environmental Wellness

(1)

Occupational Wellness

(1)

Spiritual Wellness

(1)

Wellness, Fitness, and Longevity

(7)

Physical Fitness

(1)

Fitness Standards: Health Versus Physical Fitness

(2)

Which Program Is Best

(1)

Benefits of a Comprehensive Wellness Program

(2)

The Wellness Challenge of the 21st Century

(1)

National Health Objectives for the Year 2010

(1)

Wellness Education: Using this Book

(4)

A Personalized Approach

(1)

Exercise Safety

(3)

Web Interactive

(1)

Assess Your Knowledge

(3)

Behavior Modification

(28)

Living in a Toxic Health and Fitness Environment

(1)

Environmental Influences on Physical Activity

(3)

Environmental Influence on Diet and Nutrition

(4)

Barriers to Change

(1)

Motivation and Locus of Control

(2)

Changing Behavior

(4)

Behavior Change Theories

(4)

The Process of Change

(3)

Consciousness-Raising

(1)

Social Liberation

(1)

Self-Analysis

(1)

Emotional Arousal

(1)

Positive Outlook

(1)

Commitment

(1)

Behavior Analysis

(1)

Goals

(1)

Self-Reevaluation

(1)

Countering

(1)

Monitoring

(1)

Environment Control

(1)

Helping Relationships

(1)

Rewards

(1)

Techniques of Change

(2)

Goal Setting and Evaluation

(6)

SMART Goals

(1)

Goal Evaluation

(5)

Web Interactive

(1)

Assess Your Knowledge

(1)

Nutrition for Wellness

(48)

Nutrients

(10)

Carbohydrates

(4)

Fats (Lipids)

(2)

Proteins

(1)

Vitamins

(1)

Minerals

(1)

Water

(1)

Balancing the Diet

(6)

Nutrition Standards

(2)

Nutrient Analysis

(3)

Achieving a Balanced Diet

(12)

Vegetarianism

(7)

Nutrient Concerns

(1)

Diets from Other Cultures

(2)

Nutrient Supplementation

(6)

Antioxidants

(4)

Benefits of Foods

(1)

Functional Foods

(1)

Genetically Modified Crops

(1)

Energy Substrates for Physical Activity

(1)

Energy (ATP) Production

(1)

Nutrition for Athletes

(2)

Carbohydrate Loading

(1)

Creatine Supplementation

(1)

Amino Acid Supplements

(1)

Bone Health and Osteoporosis

(3)

Hormone Replacement Therapy

(1)

Iron Deficiency

(1)

2005 Dietary Guidelines for Americans

(2)

Proper Nutrition: A Lifetime Prescription for Healthy Living

101

(2)

Web Interactive

103

(1)

Assess Your Knowledge

104

(1)

Body Composition

105

(16)

Essential and Storage Fat

106

(1)

Techniques to Assess Body Composition

106

(8)

Dual Energy X-Ray Absorptiometry (DEXA)

107

(1)

Hydrostatic Weighing

108

(1)

Air Displacement

108

(1)

Skinfold Thickness

109

(3)

Girth Measurements

112

(1)

Bioelectrical Impedance

112

(1)

Body Mass Index

112

(2)

Waist Circumference

114

(1)

Determining Recommended Body Weight

114

(5)

Importance of Regular Body Composition Assessment

116

(3)

Web Interactive

119

(1)

Assess Your Knowledge

120

(1)

Weight Management

121

(38)

Overweight Versus Obesity

124

(1)

Tolerable Weight

124

(1)

The Weight Loss Dilemma

125

(3)

Diet Crazes

125

(1)

Low-Carb Diets

126

(2)

Combo Diets

128

(1)

Eating Disorders

128

(3)

Anorexia Nervosa

129

(1)

Bulimia Nervosa

130

(1)

Binge-Eating Disorder

130

(1)

Treatment

131

(1)

The Physiology of Weight Loss

131

(3)

Energy-Balancing Equation

131

(1)

Setpoint Theory

132

(2)

Diet and Metabolism

134

(1)

Exercise: The Key to Weight Management

134

(5)

Low-Intensity Versus High-Intensity Exercise for Weight Loss

137

(1)

Healthy Weight Gain

138

(1)

Strength Training, Diet, and Muscle Mass

138

(1)

Weight-Loss Myths

138

(1)

Losing Weight the Sound and Sensible Way

139

(8)

Monitoring Your Diet with Daily Food Logs

144

(2)

Using Low-Fat Entrees

146

(1)

Behavior Modification and Adherence to a Weight Management Program

146

(1)

The Simple Truth

147

(1)

Web Interactive

147

(1)

Assess Your Knowledge

148

(11)

Cardiorespiratory Endurance

159

(36)

Basic Cardiorespiratory Physiology: A Quick Survey

160

(1)

Aerobic and Anaerobic Exercise

161

(1)

Benefits of Aerobic Training

161

(2)

Assessment of Physical Fitness

163

(1)

Responders Versus Nonresponders

163

(1)

Assessment of Cardiorespiratory Endurance

164

(10)

Components of Oxygen Uptake (VO2)

165

(1)

Tests to Estimate VO2max

166

(6)

Interpreting the Results of Your Maximal Oxygen Uptake

172

(1)

Assessment of Resting Heart Rate and Blood Pressure

172

(2)

Mean Blood Pressure

174

(1)

Principles of Cardiorespiratory Exercise Prescription

174

(1)

Readiness for Exercise

175

(1)

Guidelines for Cardiorespiratory Exercise Prescription

175

(9)

Intensity of Exercise

175

(7)

Mode of Exercise

182

(1)

Duration of Exercise

183

(1)

Frequency of Exercise

184

(1)

Fitness Benefits of Aerobic Activities

184

(3)

Getting Started and Adhering to a Lifetime Exercise Program

187

(1)

A Lifetime Commitment to Fitness

188

(1)

Web Interactive

189

(1)

Assess Your Knowledge

190

(5)

Muscular Strength and Endurance

195

(44)

Benefits of Strength Training

196

(2)

Muscular Strength and Aging

196

(1)

Gender Differences

197

(1)

Changes in Body Composition

198

(1)

Assessment of Muscular Strength and Endurance

198

(5)

Muscular Strength: Hand Grip Strength Test

200

(1)

Muscular Endurance Test

201

(2)

Muscular Strength and Endurance Test

203

(1)

Strength-Training Prescription

203

(5)

Factors That Affect Strength

207

(1)

Principles Involved in Strength Training

208

(5)

Mode of Training

208

(2)

Resistance

210

(1)

Sets

211

(1)

Frequency

212

(1)

Training Volume

213

(1)

Plyometrics

213

(1)

Strength Gains

214

(1)

Strength-Training Exercises

214

(2)

Core Strength Training

216

(1)

Pilates Exercise System

216

(1)

Exercise Guidelines

216

(1)

Setting Up Your Own Strength-Training Program

217

(1)

Web Interactive

218

(1)

Assess Your Knowledge

219

(1)

Strength-Training Exercises without Weights

220

(6)

Strength-Training Exercises with Weights

226

(13)

Muscular Flexibility

239

(24)

Benefits of Good Flexibility

240

(1)

Flexibility in Older Adults

240

(1)

Factors Affecting Flexibility

241

(1)

Assessment of Flexibility

241

(5)

Interpreting Flexibility Test Results

244

(2)

Principles of Muscular Flexibility Prescription

246

(2)

Modes of Training

246

(1)

Intensity

247

(1)

Repetitions

247

(1)

Frequency of Exercise

247

(1)

When to Stretch?

248

(1)

Flexibility Exercises

248

(1)

Contraindicated Exercises

248

(1)

Preventing and Rehabilitating Low-Back Pain

249

(5)

Web Interactive

254

(1)

Assess Your Knowledge

255

(1)

Flexibility Exercises

256

(2)

Exercises for the Prevention and Rehabilitation of Low-Back Pain

258

(5)

Comprehensive Fitness Programming

263

(34)

Leisure-Time Physical Activity

264

(1)

Choices of Aerobic Activities

264

(9)

Walking

264

(1)

Hiking

265

(1)

Jogging

265

(1)

Deep-Water Running

266

(1)

Aerobics

266

(1)

Swimming

267

(1)

Water Aerobics

267

(1)

Cycling

268

(1)

Spinning

269

(1)

Cross-Training

270

(1)

Rope Skipping

270

(1)

Cross-Country Skiing

271

(1)

In-Line Skating

271

(1)

Rowing

272

(1)

Stair Climbing

272

(1)

Racquet Sports

272

(1)

Specific Exercise Considerations

273

(8)

Exercise-Related Injuries

281

(2)

Acute Sports Injuries

281

(1)

Muscle Soreness and Stiffness

282

(1)

Exercise Intolerance

282

(1)

Side Stitch

283

(1)

Shin Splints

283

(1)

Muscle Cramps

283

(1)

Exercise and Aging

283

(2)

Physical Training in the Older Adult

284

(1)

Preparing for Sports Participation

285

(3)

Base Fitness Conditioning

285

(1)

Sport-Specific Conditioning

286

(1)

Overtraining

286

(1)

Periodization

287

(1)

Personal Fitness Programming: An Example

288

(5)

Cardiorespiratory Endurance

289

(1)

Muscular Strength and Endurance

289

(1)

Muscular Flexibility

289

(3)

Body Composition

292

(1)

You Can Get It Done

292

(1)

Web Interactive

293

(1)

Assess Your Knowledge

294

(3)

Preventing Cardiovascular Disease

297

(30)

Risk Profile for Coronary Heart Disease

299

(1)

Leading Risk Factors for CHD

299

(25)

Physical Inactivity

300

(5)

Abnormal Electrocardiograms

305

(2)

Abnormal Cholesterol Profile

307

(5)

Elevated Triglycerides

312

(1)

Elevated Homocystein

313

(1)

Inflammation

314

(1)

Diabetes

315

(2)

Metabolic Syndrome

317

(1)

Hypertension

317

(5)

Excessive Body Fat

322

(1)

Cigarette Smoking

322

(1)

Tension and Stress

322

(1)

Personal and Family History

323

(1)

Age

323

(1)

Other Factors for CHD

324

(1)

Cardiovascular Risk Reduction

324

(1)

Web Interactive

325

(1)

Assess Your Knowledge

326

(1)

Managing Cancer Risk

327

(28)

Incidence of Cancer

329

(1)

Guidelines for Preventing Cancer

330

(7)

Dietary Changes

332

(3)

Abstaining from Tobacco

335

(1)

Avoiding Excessive Exposure to Sun

335

(1)

Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards

336

(1)

Physical Activity

336

(1)

Early Detection

336

(1)

Other Factors

337

(1)

Warning Signals of Cancer

337

(1)

Assessing Your Risks

337

(6)

Common Sites of Cancer

343

(4)

Lung Cancer

343

(1)

Colon/Rectum Cancer

343

(1)

Skin Cancer

343

(1)

Breast Cancer

344

(1)

Cervical Cancer (Women)

345

(1)

Endometrial Cancer (Women)

346

(1)

Other Cancer Sites

347

(3)

Prostate Cancer (Men)

347

(1)

Testicular Cancer (Men)

347

(1)

Pancreatic Cancer

348

(1)

Kidney and Bladder Cancer

348

(1)

Oral Cancer

348

(1)

Esophageal and Stomach Cancer

349

(1)

Ovarian Cancer (Women)

349

(1)

Thyroid Cancer

349

(1)

Liver Cancer

349

(1)

Leukemia

350

(1)

Lymphoma

350

(1)

What Can You Do?

350

(1)

Web Interactive

351

(1)

Assess Your Knowledge

352

(3)

Stress Management

355

(30)

Adapting to Stress

357

(1)

Alarm Reaction

357

(1)

Resistance

357

(1)

Exhaustion/Recovery

357

(1)

Sources of Stress

358

(3)

Behavior Patterns

361

(2)

Vulnerability to Stress

363

(1)

Managing Your Time

363

(4)

Five Steps to Time Management

364

(3)

Time-Management Skills

367

(1)

Coping with Stress

367

(14)

Physical Activity

368

(6)

Relaxation Techniques

374

(3)

Visual Imagery

377

(1)

Autogenic Training

378

(1)

Meditation

378

(1)

Yoga

379

(1)

Which Technique Is Best?

380

(1)

Web Interactive

381

(1)

Assess Your Knowledge

382

(3)

Addictive Behavior

385

(30)

Addiction

386

(1)

Risk Factors for Addiction

386

(1)

Drugs and Dependence

387

(9)

Marijuana

387

(1)

Cocaine

388

(1)

Methamphetamine

389

(2)

MDMA (Ecstasy)

391

(1)

Heroin

392

(1)

Alcohol

393

(1)

Effects of Alcohol Drinking

393

(3)

Treatment of Addiction

396

(1)

Tobacco Use

396

(6)

Morbidity and Mortality

396

(3)

Smoking and Cancer

399

(3)

Smokeless Tobacco

402

(1)

Why People Smoke

402

(1)

Smoking Addiction and Dependency

402

(1)

``Why Do You Smoke?'' Test

403

(1)

Smoking Cessation

403

(8)

``Do You Want To Quit?'' Test

404

(1)

Breaking the Habit

404

(4)

Quitting Cold Turkey

408

(1)

Cutting Down Gradually

408

(3)

Nicotine-Substitution Products

411

(1)

Life After Cigarettes

411

(2)

Web Interactive

413

(1)

Assess Your Knowledge

414

(1)

Preventing Sexually Transmitted Infections

415

(16)

Chlamydia

416

(1)

Gonorrhea

416

(1)

Pelvic Inflammatory Disease

416

(1)

Human Papillomavirus and Genital Warts

417

(1)

Genital Herpes

417

(1)

Syphilis

418

(1)

HIV and AIDS

418

(7)

Transmission of HIV

419

(1)

Risky Behaviors

420

(1)

Myths about HIV Transmission

421

(1)

Wise Dating

421

(1)

Trends in HIV and AIDS Infection

422

(1)

HIV Testing

422

(1)

HIV Treatment

422

(3)

Guidelines for Preventing Sexually Transmitted Infections

425

(3)

Reducing the Risk for STIs

426

(1)

Reducing the Risks for HIV

427

(1)

Web Interactive

428

(1)

Assess Your Knowledge

429

(2)

Lifetime Fitness and Wellness

431

(24)

Life Expectancy and Physiological Age

432

(1)

Complementary and Alternative Medicine (CAM)

433

(8)

Quackery and Fraud

441

(2)

Deciding Your Fitness Future

443

(2)

Health/Fitness Club Memberships

443

(1)

Personal Trainers

444

(1)

Purchasing Exercise Equipment

445

(1)

Self-Evaluation and Behavioral Goals for the Future

445

(1)

Self-Evaluation

446

(1)

Behavioral Goals for the Future

446

(1)

The Fitness/Wellness Experience and a Challenge for the Future

446

(4)

Web Interactive

450

(1)

Assess Your Knowledge

451

(4)

Appendix A Physical Fitness and Wellness Profile

455

(2)

Appendix B Nutritive Value of Selected Foods

457

(16)

Notes and Suggested Readings

473

(8)

Answer Key

481

(2)

Glossary

483

(6)

Index

489

Amazon no longer offers textbook rentals. We do!

Lifetime Physical Fitness and Wellness (with Profile Plus 2007 CD, Personal Daily Log and InfoTrac)

Lifetime Physical Fitness and Wellness (with Profile Plus 2007 CD, Personal Daily Log and InfoTrac)

9780495012023

0495012025

Summary

Table of Contents

Supplemental Materials

Write a Review

Amazon no longer offers textbook rentals. We do!

Lifetime Physical Fitness and Wellness (with Profile Plus 2007 CD, Personal Daily Log and InfoTrac)

Lifetime Physical Fitness and Wellness (with Profile Plus 2007 CD, Personal Daily Log and InfoTrac)

9780495012023

0495012025

Summary

Table of Contents

Supplemental Materials

Write a Review

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