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Total Fitness and Wellness with Behavior Change Log Book and Wellness Journal

by: Bade, Robin; Parkin, Michael

Total Fitness and Wellness with Behavior Change Log Book and Wellness Journal

by: Bade, Robin; Parkin, Michael

ISBN 13:
9780805379358
ISBN 10:
0805379355
Edition: 4th
Format: Package
Copyright: 01/01/2011
Publisher: Prentice Hall
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Summary

Total Fitness and Wellness Using an active learning approach, Total Fitness and Wellness, Fourth Edition gives readers a solid foundation in fitness and lifetime wellness, while teaching them how to make healthy behavioral changes and lifestyle choices. The Fourth Edition includes the latest research in exercise science and expanded coverage of wellness throughout the book. Understanding Health-Related Fitness and Wellness, Fitness Evaluation: Self-Testing, General Principles of Exercise for Health and Fitness, Exercise Prescription Guidelines: Cardiorespiratory Fitness, Improving Muscular Strength and Endurance, Improving Flexibility, Nutrition, Health, and Fitness, Exercise, Diet, and Weight Control, Prevention of Cardiovascular Disease, Stress Management and Modifying Unhealthy Behavior, Exercise and the Environment, Exercise for Special Populations, Prevention and Rehabilitation of Exercise-Related Injuries, Prevention of Cancer, Sexually Transmitted Infections, Addictive Substances, Life Time Fitness, Healthy People 2010, Nutritional Content of Common Foods and Beverages, Nutritional Content of Fast Foods. For all readers interested in fitness and lifetime wellness.

Understanding Health-Related Fitness and Wellness

(18)

Wellness Concept

(1)

Nutritional Links to Health and Fitness: Good Nutrition is Essential to Achieving Physical Fitness and Wellness

(1)

Wellness: A Healthy Lifestyle

(1)

Physical Health

(1)

Emotional Health

(1)

Intellectual Health

(1)

Spiritual Health

(1)

Social Health

(1)

Environmental Health

(1)

Interaction of Wellness Components

(1)

Achieving Wellness Through a Healthy Lifestyle

(1)

Fitness and Wellness for all: Wellness Issues Across the Population

(1)

Wellness Goals for the Nation

(1)

In Summary

(1)

Physical Activity Vs. Exercise: What's the Difference?

(3)

Health Benefits of Exercise

(2)

A Closer Look: Coronary Heart Disease and Heart Attacks

(1)

In Summary

(1)

Exercise Does Not Guarantee Good Health

(1)

Exercise Training for Health-Related Fitness

(1)

Components of Health-Related Physical Fitness

(3)

In Summary

(1)

Motivation and Setting Exercise Goals

(1)

Physical Fitness and Wellness: A Final Word

(7)

Summary

(1)

Study Questions

(1)

Suggested Reading

(1)

References

(2)

Laboratory 1.1: Lifestyle Assessment Inventory

(2)

Laboratory 1.2: Fitness and Wellness Survey

(2)

Fitness Evaluation: Self-Testing

(50)

Evaluating Health Status

(1)

A Closer Look: The Exercise Ecg

(1)

In Summary

(1)

Measuring Cardiorespiratory Fitness

(7)

The 1.5-Mile Run Test

(1)

The 1-Mile Walk Test

(1)

The Cycle Ergometer Fitness Test

(1)

A Closer Look: Maximum Oxygen Uptake V02max

(1)

The Step Test

(2)

Nutritional Links to Health and Fitness: Dehydration Can Negatively Impact a Cardiorespiratory Fitness Test

(1)

Cardiorespiratory Fitness: How Do You Rate?

(1)

In Summary

(1)

A Closer Look: Error in Estimating V02max from Field Tests

(1)

Evaluation of Muscular Strength

(5)

The 1 RM Test

(2)

Estimating the 1 RM Using a 10 RM Test

(1)

Muscular Strength: How Do You Rate?

(3)

In Summary

(1)

Measurement of Muscular Endurance

(5)

The Push-Up Test

(2)

Modified Push-Up Test

(1)

Fitness-Wellness Consumer: Fitness-Testing Software

(1)

The Sit-Up Test

(1)

The Curl-Up Test

(1)

Muscular Endurance: How Do You Rate?

(1)

In Summary

(1)

Assessment of Flexibility

(2)

Trunk Flexibility

(1)

Shoulder Flexibility

(1)

Flexibility: How Do You Rate?

(1)

In Summary

(1)

Nutritional Links to Health and Fitness: Can the Content of a Pre-Exercise Meal Improve the Results of a Fitness Test?

(1)

Assessment of Body Composition

(29)

The Skinfold Test

(1)

Estimation of Body Composition: Field Techniques

(4)

Body Composition: How Do You Rate?

(1)

In Summary

(1)

Summary

(1)

Study Questions

(1)

Suggested Reading

(1)

References

(3)

Laboratory 2.1: Health Status Questionnaire

(2)

Laboratory 2.2: Measurement of Cardiorespiratory Fitness: The 1.5-Mile Run Test

(2)

Laboratory 2.3: Measurement of Cardiorespiratory Fitness: The 1-Mile Walk Test

(2)

Laboratory 2.4: Submaximal Cycle Test to Determine Cardiorespiratory Fitness

(2)

Laboratory 2.5: Step Test to Determine Cardiorespiratory Fitness

(2)

Laboratory 2.6: Measurement of Muscular Strength: The 1 RM Test

(2)

Laboratory 2.7A: Measurement of Muscular Endurance: The Push-Up, Sit-Up, and Curl-Up Tests

(2)

Laboratory 2.7B: Measurement of Muscular Endurance Using the Modified Push-Up Test

(2)

Laboratory 2.8: Assessment of Flexibility: Trunk Flexion (Sit and Reach Test) and the Shoulder Flexibility Test

(2)

Laboratory 2.9: Assessment of Body Composition

(2)

General Principles of Exercise for Health and Fitness

(14)

Principles of Exercise Training to Improve Physical Fitness

(2)

Overload Principle

(1)

Principle of Progression

(1)

Specificity of Exercise

(1)

Principle of Recuperation

(1)

Nutritional Links to Health and Fitness: Diet and the Workout Hangover

(1)

Reversibility of Training Effects

(1)

In Summary

(1)

General Principles of Exercise Prescription

(5)

Fitness Goals

(1)

Mode of Exercise

(1)

Warm-Up

(1)

The Workout

(1)

Cool-Down

(1)

Individualizing the Workout

(1)

In Summary

(1)

A Closer Look: Too Much Exercise Increases Your Risk of Illness

(1)

Health Benefits of Exercise: How Much Exercise is Enough?

(6)

In Summary

(1)

Summary

(1)

Study Questions

(1)

Suggested Reading

(1)

References

(2)

Laboratory 3.1: Warming Up and Cooling Down

(2)

Exercise Prescription Guidelines: Cardiorespiratory Fitness

(38)

Benefits of Cardiorespiratory Fitness

(1)

Physiological Basis for Developing Cardiorespiratory Fitness

(3)

Energy to Perform Exercise

(2)

In Summary

(1)

Nutritional Links to Health and Fitness: What Nutrients are Most Important for Endurance Performance?

(1)

Exercise and the Cardiorespiratory System

(4)

The Circulatory System

(2)

The Respiratory System

(1)

Maximal Cardiorespiratory Function: V02max

(1)

Physiological Responses to Exercise

(1)

In Summary

(1)

A Closer Look: Exercise Intensity and Lactic Acid Production: Concept of the Anaerobic Threshold

(1)

Exercise Prescription for Cardiorespiratory Fitness

(6)

Warm-Up

(1)

Workout: Primary Conditioning Period

(3)

Safety: Improving Cardiorespiratory Fitness without Injury

(1)

Cool-Down

(1)

In Summary

(1)

Starting and Maintaining a Cardiorespiratory Fitness Program

(3)

Developing an Individualized Exercise Prescription

(2)

In Summary

(1)

Training Techniques

100

(3)

Cross Training

100

(1)

A Closer Look: Frequently Asked Questions About Aerobic Workouts

101

(1)

A Closer Look: Spinning---Rev It Up?

102

(1)

Fartlek Training

102

(1)

In Summary

102

(1)

Fitness and Wellness for all: Wellness Issues Across the Population

103

(1)

Aerobic Exercise Training: How the Body Adapts

103

(2)

Cardiovascular System

103

(1)

Respiratory System

103

(1)

Skeletal Muscles and Energy-Producing Systems

103

(1)

V02max

104

(1)

Flexibility

104

(1)

Body Composition

104

(1)

In Summary

105

(1)

Motivation to Maintain Cardiorespiratory Fitness

105

(16)

Summary

105

(1)

Study Questions

106

(1)

Suggested Reading

106

(1)

References

107

(2)

Laboratory 4.1: Developing Your Personal Exercise Prescription

109

(2)

Laboratory 4.2: Cardiorespiratory Training Log

111

(2)

Laboratory 4.3: Rate of Perceived Exertion

113

(2)

Laboratory 4.4: Using the Rating of Perceived Exertion Scale

115

(2)

Laboratory 4.5: Blood Pressure Response to Exercise

117

(2)

Laboratory 4.6: Determination of Target Heart Rate

119

(2)

Improving Muscular Strength and Endurance

121

(30)

Benefits of Muscular Strength and Endurance

122

(1)

Physiological Basis for Developing Strength and Endurance

122

(7)

Muscle Structure and Contraction

123

(1)

Types of Muscle Contractions

124

(1)

Muscle Fiber Types

125

(1)

Recruitment of Muscle Fibers During Exercise

126

(1)

Genetics and Fiber Type

126

(1)

Nutritional Links to Health and Fitness: Do Weight Lifters Need Large Amounts of Protein in Their Diets?

127

(1)

Factors That Determine Muscular Strength

127

(1)

A Closer Look: Anabolic Steroid Use Increases Muscle Size But Has Serious Side Effects

128

(1)

In Summary

128

(1)

Guiding Principles for Designing a Strength and Endurance Program

129

(1)

Progressive Resistance Exercise

129

(1)

Principle of Specificity of Training

129

(1)

Designing a Training Program for Increasing Muscle Strength

129

(4)

Safety Concerns

129

(1)

Ask an Expert: Resistance Training

130

(1)

Training to Improve Strength Versus Training to Improve Endurance

131

(1)

Types of Weight-Training Programs

131

(2)

A Closer Look: Plyometric Training is Not for Everyone

133

(1)

In Summary

133

(1)

Exercise Prescription for Weight Training: An Overview

133

(1)

Starting and Maintaining a Weight-Training Program

134

(2)

Developing an Individualized Exercise Prescription

135

(1)

Sample Exercise Prescription for Weight Training

135

(1)

In Summary

136

(1)

Strength Training: How the Body Adapts

136

(8)

Physiological Changes Due to Weight Training

136

(1)

Rate of Strength Improvement with Weight Training

137

(1)

Gender Differences in Response to Weight Training

137

(7)

In Summary

144

(1)

Motivation to Maintain Strength Fitness

144

(7)

A Closer Look: Frequently Asked Questions About Weight Training

145

(1)

Summary

146

(1)

Study Questions

147

(1)

Suggested Reading

147

(1)

References

148

(1)

Laboratory 5.1: Strength-Training Log

149

(2)

Improving Flexibility

151

(22)

Benefits of Flexibility

152

(1)

Physiological Basis for Developing Flexibility

152

(1)

Structural Limitations to Movement

152

(1)

Stretching and the Stretch Reflex

152

(1)

Nutritional Links to Health and Fitness: Can Diet Supplements Improve Joint Health?

153

(1)

In Summary

153

(1)

Designing a Flexibility Training Program

153

(1)

Static Stretching

154

(1)

Proprioceptive Neuromuscular Facilitation

154

(1)

Lower Back Health

154

(2)

In Summary

156

(1)

Exercise Prescription for Improving Flexibility

156

(10)

A Closer Look: Pilates---More Than Stretching?

157

(1)

How to Avoid Hazardous Exercises

157

(9)

A Closer Look: When Muscles Cramp

166

(1)

In Summary

166

(1)

Motivation to Maintain Flexibility

166

(7)

Summary

167

(1)

Study Questions

167

(1)

Suggested Reading

167

(1)

References

168

(1)

Laboratory 6.1: Flexibility Progression Log

169

(2)

Laboratory 6.2: Avoiding Harmful Stretches

171

(2)

Nutrition, Health, and Fitness

173

(50)

Basic Nutrition

174

(12)

Macronutrients

174

(1)

A Closer Look: What is a Calorie?

175

(5)

Nutritional Links to Health and Fitness: How Exercise Intensity Affects Fuel Use by the Muscle

180

(1)

Micronutrients

180

(1)

Water

181

(5)

In Summary

186

(1)

Guidelines for a Healthy Diet

186

(12)

Nutrients

186

(1)

A Closer Look: Recommended Dietary Allowances of Nutrients

187

(3)

Calories

190

(1)

Dietary Analysis

190

(1)

A Closer Look: The Mediterranean Diet Can Help You with Dietary Planning

191

(1)

Foods to Avoid

192

(2)

Your New Diet

194

(2)

A Closer Look: How Low Carb Foods Fit in Your Diet!

196

(1)

Special Dietary Considerations

196

(1)

Nutritional Links to Health and Fitness: Choosing Your Fast Food More Wisely

197

(1)

A Closer Look: Choosing Fruits and Vegetables for High Nutrient Content

198

(1)

In Summary

198

(1)

Nutritional Aspects of Physical Fitness

198

(3)

Carbohydrates

199

(1)

A Closer Look: How to Control Cravings for Sweets

200

(1)

Protein

200

(1)

Vitamins

200

(1)

Antioxidants

200

(1)

In Summary

200

(1)

Nutritional Links to Health and Fitness: Do Antioxidants Prevent Muscle Injury or Fatigue?

201

(1)

Do Supplements Provide an Edge for Health and Performance?

201

(3)

What Is a Dietary Supplement?

201

(1)

Government Regulations Concerning Supplements

202

(1)

The Role of Supplementation in a Healthful Diet

202

(1)

In Summary

202

(2)

Nutritional Links to Health and Fitness: Do Phytochemicals Protect Against Disease?

204

(1)

Current Topics in Food Safety

204

(19)

Foodborne Infections

204

(1)

Ask an Expert: Nutrition, Exercise, and Metabolism

205

(1)

Nutritional Links to Health and Fitness: How to Handle Take-Out Food Safely

206

(1)

Food Additives

206

(1)

Organically Grown Foods

206

(1)

Fitness-Wellness Consumer: Detecting Supplement Fraud

207

(1)

Irradiated Foods

208

(1)

Animals Treated with Antibiotics and Hormones

208

(1)

In Summary

208

(1)

Summary

208

(1)

Study Questions

209

(1)

Suggested Reading

210

(1)

References

211

(2)

Laboratory 7.1: Diet Analysis

213

(4)

Laboratory 7.2: Setting Goals for a Healthy Diet

217

(2)

Laboratory 7.3: Construct a New Diet

219

(2)

Laboratory 7.4: Assessing Nutritional Habits

221

(2)

Exercise, Diet, and Weight Control

223

(36)

Obesity

224

(2)

A Closer Look: Obesity and the Risk of Disease

225

(1)

Fitness and Wellness for All: The Search for Obesity-Related Genes

226

(1)

Regional Fat Storage

226

(1)

Optimal Body Weight

227

(1)

Optimal Body Weight Based on Percent Fat

227

(1)

In Summary

227

(1)

Fitness-Wellness Consumer: Commercial Devices for Measuring Body Composition

228

(1)

Physiology of Weight Control

228

(6)

Ask an Expert: Obesity and Weight Loss

229

(1)

Energy Balance Concept of Weight Control

229

(3)

Fat Deficit Concept of Weight Control

232

(1)

Low Carbohydrate Diets and Weight Loss

232

(1)

What Is a Safe Rate of Weight Loss?

232

(1)

A Closer Look: More Details on Low-Carbohydrate Diets and Weight Loss

233

(1)

Where on the Body Does Fat Reduction Occur?

233

(1)

In Summary

234

(1)

Establishing a Successful Weight Loss Program

234

(6)

Weight Loss Goals

234

(1)

Role of Diet in Weight Loss

234

(1)

A Closer Look: Short-Term and Long-Term Weight Loss Goals

235

(1)

Nutritional Links to Health and Fitness: Frequently Asked Questions About Weight-Loss Diets

236

(1)

Exercise and Weight Loss

237

(1)

Exercise and Appetite

237

(1)

Behavior Modification

237

(2)

A Closer Look: What Intensity of Aerobic Exercise is Best for Burning Fat?

239

(1)

In Summary

239

(1)

Fitness-Wellness Consumer: Are Diet Pills Safe and Effective?

240

(1)

Lifetime Weight Control

240

(1)

Weight Loss Myths

240

(2)

Diet Pills Really Work

240

(1)

Spot Reduction Can Occur

240

(1)

Eating Before Bedtime Makes You Fatter

240

(1)

Cellulite Is a Special Type of Fat

241

(1)

Fat-Dissolving Creams Are Effective

241

(1)

Saunas, Steambaths, and Rubber Suits Can Aid in Long-Term Weight Loss

241

(1)

Eating Disorders

242

(1)

Anorexia Nervosa

242

(1)

Bulimia

242

(1)

In Summary

243

(1)

Exercise and Diet Programs to Gain Weight

243

(16)

Gaining Body Fat

243

(1)

Nutritional Links to Health and Fitness: Do Protein Supplements Have a Role in Promoting Muscle Growth?

244

(1)

Gaining Muscle Mass

244

(1)

In Summary

245

(1)

Summary

245

(1)

Study Questions

245

(1)

Suggested Reading

246

(1)

References

246

(3)

Laboratory 8.1: Determining Ideal Body Weight Using Percent Body Fat and the Body Mass Index

249

(2)

Laboratory 8.2: Estimating Daily Caloric Expenditure and the Caloric Deficit Required to Lose 1 Pound of Fat per Week

251

(2)

Laboratory 8.3: Weight Loss Goals and Progress Report

253

(2)

Laboratory 8.4: Assessing Body Image

255

(2)

Laboratory 8.5: What Triggers Your Eating?

257

(2)

Prevention of Cardiovascular Disease

259

(22)

Cardiovascular Disease in the United States

260

(1)

Cardiovascular Diseases

260

(4)

Arteriosclerosis

260

(1)

Fitness and Wellness for All: Who is at Greatest Risk of Cardiovascular Disease?

261

(1)

Coronary Heart Disease

261

(1)

Stroke

261

(2)

A Closer Look: Heart Attack: Recognition of Symptoms and Emergency Action

263

(1)

Hypertension

263

(1)

In Summary

264

(1)

Risk Factors Associated with Coronary Heart Disease

264

(5)

Major Risk Factors

264

(2)

A Closer Look: Nih's Blood Cholesterol Guidelines

266

(1)

Contributory Risk Factors

267

(1)

Nutritional Links to Health and Fitness: High Sodium Intake Increases the Risk of Hypertension

268

(1)

In Summary

269

(1)

Reducing Your Risk of Heart Disease

269

(3)

Modification of Major Risk Factors

269

(1)

Nutritional Links to Health and Fitness: Can Antioxidant Vitamins Reduce Your Risk of Coronary Heart Disease?

270

Nutritional Links to Health and Fitness: Diet and Blood Cholesterol Levels

241

(30)

Modification of Contributory CHD Risk Factors

271

(1)

In Summary

271

(1)

A Closer Look: Frequently Asked Questions About Exercise, Diet, and Heart Disease

272

(1)

Lowering Your Risk of Coronary Heart Disease: A Final Word

272

(9)

Summary

272

(1)

Study Questions

273

(1)

Suggested Reading

273

(1)

References

273

(2)

Laboratory 9.1: Find Your Cholesterol Plan

275

(2)

Laboratory 9.2: Understanding Your CVD Risk

277

(2)

Laboratory 9.3: Assessing Your Genetic Predisposition for Cardiovascular Disease

279

(2)

Stress Management and Modifying Unhealthy Behavior

281

(38)

Stress Management

282

(9)

Stress: An Overview

282

(1)

Stress and Disease

282

(2)

Assessment of Stress

284

(2)

In Summary

286

(1)

Steps in Stress Management

286

(1)

A Closer Look: Time Management Guidelines

287

(2)

A Closer Look: Progressive Relaxation Training

289

(1)

A Closer Look: How Much Sleep is Enough?

290

(1)

Stress Management: Closing Remarks

291

(1)

In Summary

291

(1)

Modifying Unhealthy Behavior

291

(28)

Fitness-Wellness Consumer: Can Nutritional Supplements Reduce Emotional Stress?

293

(1)

Model for Changing Behavior

293

(1)

A Closer Look: How Much Stress is Too Much?

294

(1)

A Closer Look: Stress and College Students

295

(1)

Specific Behavior Modification Goals

295

(1)

A Closer Look: Road Rage

296

(1)

Injury Prevention

296

(3)

In Summary

299

(1)

Summary

299

(1)

Study Questions

299

(1)

Suggested Reading

299

(1)

References

300

(1)

Laboratory 10.1: Stress Index Questionnaire

301

(2)

Laboratory 10.2: Keeping a Stress Diary

303

(2)

Laboratory 10.3: Time Management and Establishing Priorities

305

(4)

Laboratory 10.4: Task Management

309

(2)

Laboratory 10.5: Assessing Your Personality Type

311

(2)

Laboratory 10.6: Assessing Your Risk of Stress-Related Illness

313

(4)

Laboratory 10.7: Are You an Aggressive Driver?

317

(2)

Exercise and the Environment

319

(18)

Exercise in the Heat

320

(7)

Heat Loss During Exercise

320

(1)

Guidelines for Exercise in the Heat

320

(3)

Exercise Clothing for Hot Environments

323

(1)

Heat Acclimatization

323

(1)

Ask an Expert: Exercising in Extreme Conditions

324

(2)

Nutritional Links to Health and Fitness: Guidelines for Fluid Intake During Exercise in a Hot Environment

326

(1)

In Summary

326

(1)

A Closer Look: Adverse Effects of Dehydration

327

(1)

Exercise in the Cold

327

(2)

A Closer Look: Exercise in the Cold---But Don't Get Wet!

328

(1)

Exercise Clothing for Cold Environments

328

(1)

Fitness-Wellness Consumer: Advances in Cold-Weather Clothing

329

(1)

In Summary

329

(1)

Exercise and Altitude

329

(2)

In Summary

330

(1)

A Closer Look: Be Cautious of High Altitudes!

331

(1)

Exercise and Air Pollution

331

(6)

Major Forms of Air Pollution

331

(1)

Coping with Air Pollution

332

(1)

In Summary

332

(1)

Summary

332

(1)

Study Questions

333

(1)

Suggested Reading

333

(1)

References

333

(2)

Laboratory 11.1: Exercising in Harsh Environments

335

(2)

Exercise for Special Populations

337

(14)

Orthopedic Problems

338

(1)

Obesity

338

(1)

Diabetes

339

(2)

A Closer Look: Use Exercise Accessories to Help With Special Conditions

339

(1)

Exercise for Type I Diabetics

340

(1)

Nutritional Links to Health and Fitness: The Roles of Diet and Exercise in Controlling Blood Glucose

340

(1)

Exercise for Type II Diabetics

341

(1)

In Summary

341

(1)

Asthma

341

(1)

Pregnancy

342

(1)

Aging

343

(8)

Physiological Changes with Aging

344

(1)

Guidelines for Exercise

344

(1)

In Summary

344

(1)

A Closer Look: Find a Sport for Your Disability

345

(1)

Summary

345

(1)

Study Questions

345

(1)

Suggested Reading

346

(1)

References

346

(3)

Laboratory 12.1: Exercise Training and Special Populations: Pregnant Women and Individuals with Asthma

349

(2)

Prevention and Rehabilitation of Exercise-Related Injuries

351

(20)

The Risk and Causes of Injury from Increased Physical Activity

352

(1)

In Summary

353

(1)

Common Injuries: Cause and Prevention

353

(6)

Back Pain

353

(1)

Nutritional Links to Health and Fitness: The Role of Nutrition in Repair of Exercise-Induced Injuries

353

(2)

Acute Muscle Soreness

355

(1)

Delayed-Onset Muscle Soreness

355

(1)

Muscle Strains

356

(1)

Tendonitis

356

(1)

Ligament Sprains

357

(1)

Torn Cartilage

358

(1)

A Closer Look: Arthroscopic Surgery: A High-Tech Approach to Joint Repair

358

(1)

In Summary

359

(1)

Common Injuries to the Lower Extremities

359

(2)

Patella-Femoral Pain Syndrome

359

(1)

Shin Splints

360

(1)

Stress Fractures

360

(1)

In Summary

361

(1)

Reducing Your Risk of Injury

361

(1)

A Closer Look: Can Deep Water Running Help Your Recovery?

362

(1)

Management of Injuries

362

(9)

Initial Treatment of Injuries

362

(1)

Rehabilitation

363

(1)

In Summary

364

(1)

Summary

364

(1)

Study Questions

365

(1)

Suggested Reading

365

(1)

References

365

(2)

Laboratory 13.1: Prevention of Injuries During Exercise

367

(2)

Laboratory 13.2: Flexibility and Back Pain Risk

369

(2)

Prevention of Cancer

371

(16)

What is Cancer?

372

(15)

Types of Cancer

372

(1)

A Closer Look: the Seven Warning Signs of Cancer

373

(1)

A Closer Look: Breast Self-Examination

374

(1)

A Closer Look: Testicular Self-Examination

375

(1)

How Do Normal Cells Become Cancerous?

375

(1)

In Summary

375

(1)

Cancer Risk Factors

375

(2)

Fitness and Wellness for All: Race and the Risk of Cancer in the United States

377

(1)

In Summary

377

(1)

A Closer Look: Early Detection of Skin Cancer

378

(1)

Cancer Prevention

378

(1)

A Closer Look: Protect Your Skin from Ultraviolet (UV) Rays

379

(1)

Nutritional Links to Health and Fitness: Foods High in Antioxidants May Reduce Your Risk of Cancer

380

(1)

Nutritional Links to Health and Fitness: Dietary Guidelines for Lowering Cancer Risk

381

(1)

Exercise Reduces the Risk of Cancer

381

(1)

In Summary

382

(1)

Summary

382

(1)

Study Questions

382

(1)

Suggested Reading

383

(1)

References

383

(2)

Laboratory 14.1: Determining Your Cancer Risk

385

(2)

Sexually Transmitted Infections

387

(18)

Sexually Transmitted Infections

388

(10)

AIDS

388

(1)

Stages of HIV Infection

389

(2)

Fitness and Wellness for All: STIs are a Worldwide Problem

391

(1)

A Closer Look: the Search for a Cure for Aids

392

(1)

In Summary

392

(1)

Trichomoniasis

392

(1)

Symptoms and Treatment

393

(1)

Chlamydia

393

(1)

In Summary

394

(1)

Hepatitis B

394

(1)

Gonorrhea

395

(1)

In Summary

396

(1)

Venereal Warts

396

(1)

Genital Herpes

396

(1)

Syphilis

397

(1)

In Summary

397

(1)

Other STIs

398

(1)

In Summary

398

(1)

Reducing Your Risk for Sexually Transmitted Infections

398

(7)

Abstinence

398

(1)

A Closer Look: Answers to Frequently Asked Questions About STIs

399

(1)

Monogamy

399

(1)

Use of Latex Condoms (Males)

399

(1)

Female Condoms

399

(1)

Nonoxynal-9

400

(1)

Limiting the Number of Sexual Partners

400

(1)

Discuss STIs with Secual Partners

400

(1)

Avoid Use of Drugs and Alcohol

400

(1)

Other Protective Measures

400

(1)

In Summary

401

(1)

Summary

401

(1)

Study Questions

401

(1)

Suggested Reading

401

(1)

References

402

(1)

Laboratory 15.1: Inventory of Attitudes and Behaviors Toward Sexually Transmitted Infections (STIs)

403

(2)

Addictive Substances

405

(14)

Addiction

406

(1)

In Summary

406

(1)

Substance Abuse

406

(8)

Risk of Drug Addiction

407

(1)

In Summary

407

(1)

Alcohol

407

(1)

A Closer Look: What's Fashionable on the Drug Scene Today?

408

(2)

Nutritional Links to Health and Fitness: Alcohol Abuse and Undernutrition

410

(1)

Marijuana

410

(1)

Cocaine

411

(1)

In Summary

412

(1)

Tobacco

412

(1)

Use of Caffeine

413

(1)

Fitness and Wellness for All: The Pervasiveness of Drug Abuse in America

414

(1)

In Summary

414

(1)

Say ``No'' to Drugs

414

(5)

In Summary

415

(1)

Summary

415

(1)

Study Questions

415

(1)

Suggested Reading

415

(1)

References

416

(1)

Laboratory 16.1: Alcohol Abuse Inventory

417

(2)

Lifetime Fitness and Wellness

419

Exercise Adherence: Lifetime Fitness and Wellness

420

(5)

Goal Setting for Active Lifestyles

420

(1)

Selecting Activities

420

(1)

Planning Exercise Sessions

421

(1)

Monitoring Progress

421

(1)

Ask an Expert: Exercise Adherence

422

(1)

Social Support

423

(1)

Peers as Role Models

423

(1)

Fitness-Wellness Consumer: Health Clubs: Choosing a Fitness Facility

423

(1)

A Closer Look: What is a Fitness Expert?

424

(1)

Changing Physical Activity Needs

424

(1)

In Summary

424

(1)

A Closer Look: the Keys to Success in Exercise Adherence

424

(1)

Diet and Fitness Products: Consumer Issues

425

(2)

Common Misconceptions About Physical Fitness

425

(1)

Nutritional Links to Health and Fitness: Do Nutritional Ergogenic AIDS Promote Physical Fitness?

425

(2)

In Summary

427

(1)

Aging: A Challenge for Physical Fitness and Wellness

427

(2)

Age-Related Changes to Your Body

428

(1)

Delaying the Aging Process: Successful Aging

429

(1)

Informed Health Care Choices

429

(3)

Choosing a Personal Physicial

429

(1)

A Closer Look: Glossary of Medical Specialists

430

(1)

Deciding When to See a Doctor

431

(1)

Timing of Regular Medical Checkups and Medical Tests

431

(1)

Effective Communication with Your Doctor Is Important

431

(1)

Lifetime Commitment to Wellness

432

A Closer Look: the Keys to Success in Lifetime Wellness

433

(1)

Summary

433

(1)

Study Questions

433

(1)

Suggested Reading

434

(1)

References

434

(3)

Laboratory 17.1: Wellness Profile

437

(2)

Laboratory 17.2: Evaluating Fitness Products

439

Appendix A: Healthy People 2010

(1)

Appendix B: Nutritional Content of Common Foods and Beverages

(1)

Appendix C: Nutritional Content of Fast Foods

(1)

Glossary

(1)

Index

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Total Fitness and Wellness with Behavior Change Log Book and Wellness Journal

Total Fitness and Wellness with Behavior Change Log Book and Wellness Journal

9780805379358

0805379355

Summary

Table of Contents

Supplemental Materials

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Amazon no longer offers textbook rentals. We do!

Total Fitness and Wellness with Behavior Change Log Book and Wellness Journal

Total Fitness and Wellness with Behavior Change Log Book and Wellness Journal

9780805379358

0805379355

Summary

Table of Contents

Supplemental Materials

Write a Review

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