Hoeger and Hoeger's FITNESS AND WELLNESS, 8e, delivers full-color, cutting-edge coverage of core concepts coupled with a wealth of resources rivaling the most comprehensive texts. The succinct nine-chapter text offers balanced coverage that concentrates on health-related physical fitness components with up-to-date insight on wellness. In the Hoeger tradition, an integral theme of the text is motivation and behavior modification. The authors teach you how to take control of your personal fitness, health, and lifestyle habits so you can make a constant and deliberate effort to stay healthy--and realize your highest potential for good health. The text is also integrated with CengageNOW™, powerful interactive learning tools that provide you with pre- and post-tests, a personalized study plan, labs, the personal change planner, and more. Colorful, concise, and cutting-edge, FITNESS AND WELLNESS equips you with the most up-to-date coverage and tools to take charge of your health--without the expense of larger texts.
Author(s): Wener W.K.(Werner W.K. Hoeger) Hoeger, Sharon A. Hoeger
Edition: 8
Publisher: Brooks Cole
Year: 2008
Language: English
Pages: 321
Tags: Физическая культура и спорт;Теория и методика физической культуры;
Front Cover......Page 1
Title Page......Page 5
Copyright......Page 6
Contents......Page 7
1. Introduction to Physical Fitness and Wellness......Page 15
Lifestyle, Health, and Quality of Life......Page 18
Importance of Increased Physical Activity......Page 20
Wellness......Page 21
Health-Related Fitness......Page 22
Physiological Fitness......Page 23
Benefits of Fitness and Wellness......Page 24
National Health Objectives for the Year 2010......Page 26
Behavior Modification......Page 27
Changing Behavior......Page 28
Motivation and Locus of Control......Page 30
Monitoring......Page 32
SMART Goals......Page 33
Goal Evaluation......Page 34
Assess Your Knowledge......Page 35
Activity 1.1 Behavior Modification: Stages of Change......Page 37
Activity 1.2 Clearance for Exercise Participation......Page 39
2. Assessment of Physical Fitness......Page 41
Responders Versus Nonresponders......Page 42
Health Fitness Standard......Page 43
Cardiorespiratory Endurance......Page 44
Assessing Cardiorespiratory Endurance......Page 46
Muscular Strength and Endurance......Page 48
Determining Strength......Page 49
Muscular Flexibility......Page 53
Assessing Flexibility......Page 54
Body Composition......Page 57
Assessing Body Composition......Page 59
Web Interactive......Page 67
Assess Your Knowledge......Page 68
Activity 2.1 Personal Fitness Profile......Page 71
Activity 2.2 Computation Form for Recommended Body Weight, Body Mass Index (BMI), and Waist Circumference (WC)......Page 73
3. Exercise Prescription......Page 75
Monitoring Daily Physical Activity......Page 76
Readiness for Exercise......Page 78
Cardiorespiratory Exercise Prescription......Page 79
Overload Principle......Page 84
Strength-Training Prescription......Page 85
Strength-Training Exercise Guidelines......Page 89
Designing Your Own Strength-Training Program......Page 90
Muscular Flexibility Prescription......Page 91
Preventing and Rehabilitating Low Back Pain......Page 94
Getting Started......Page 97
Setting Fitness Goals......Page 98
Assess Your Behavior......Page 99
Assess Your Knowledge......Page 100
Activity 3.1 Daily Physical Activity Log......Page 101
Activity 3.2 Exercise Readiness......Page 103
Activity 3.3 Exercise Prescription Forms......Page 105
Activity 3.4 Goal-Setting Form and Exercise Logs......Page 109
Aerobic Activities......Page 113
Walking......Page 114
Jogging......Page 115
Aerobics......Page 116
Swimming......Page 117
Water Aerobics......Page 118
Cycling......Page 119
Spinning®......Page 120
Cross-Training......Page 121
Cross-Country Skiing......Page 122
Rowing......Page 123
Racquet Sports......Page 124
Skill-Related Fitness......Page 125
Tips to Enhance Your Aerobic Workout......Page 128
Web Interactive......Page 129
Assess Your Knowledge......Page 130
Activity 4.1 My Personal Fitness Program......Page 131
5. Nutrition for Wellness......Page 133
Carbohydrates......Page 134
Fats......Page 136
Vitamins......Page 137
Water......Page 138
Dietary Reference Intakes......Page 139
Daily Values......Page 140
Determining Fat Content in the Diet......Page 141
Balancing the Diet......Page 142
Vegetarianism......Page 144
Nutrient Supplementation......Page 145
Antioxidants......Page 146
Vitamin D......Page 148
Benefits of Foods......Page 149
Eating Disorders......Page 150
Anorexia Nervosa......Page 151
Bulimia Nervosa......Page 152
2005 Dietary Guidelinesfor Americans......Page 153
Web Interactive......Page 154
Assess Your Knowledge......Page 155
Activity 5.1 Nutrient Analysis......Page 157
6. Weight Management......Page 159
Fad Dieting......Page 162
Diet and Metabolism......Page 164
Exercise: The Key to Successful Weight Management......Page 166
Exercise Safety......Page 168
Low-Intensity Versus High-Intensity Exercise for Weight Loss......Page 169
Estimating Your Caloric Intake......Page 170
Monitoring Your Diet Through Daily Food Logs......Page 172
Behavior Modification and Adherence to a Lifetime Weight Management Program......Page 173
Web Interactive......Page 175
Assess Your Knowledge......Page 176
Activity 6.1 Daily Caloric Requirement: Computation Form......Page 179
Activity 6.2 Daily Food Intake Record......Page 181
7. Stress Management......Page 185
The Body's Reaction to Stress......Page 186
Adaptation to Stress......Page 187
Behavior Patterns......Page 188
Vulnerability to Stress......Page 191
Coping with Stress......Page 193
Time Management......Page 195
Physical Activity......Page 197
Progressive Muscle Relaxation......Page 198
Meditation......Page 200
Yoga......Page 201
Visual Imagery......Page 202
Assess Your Behavior......Page 203
Assess Your Knowledge......Page 204
Activity 7.1 Stress Analysis......Page 205
8. A Healthy Lifestyle Approach......Page 207
Spiritual Well-Being......Page 208
Types of Cardiovascular Disease and Their Prevalence......Page 209
Risk Factors for CHD......Page 210
Cancer......Page 223
Guidelines for Preventing Cancer......Page 224
Other Risk Factors for Cancer......Page 228
Alcohol......Page 229
Illegal Drugs......Page 230
HIV/AIDS......Page 232
Guidelines for Preventing STIs......Page 233
Web Interactive......Page 234
Assess Your Knowledge......Page 235
Activity 8.1 Managing Cardiovascular Disease and Cancer Risks......Page 237
Wellness Behavior Modification Issues......Page 239
Safety of Exercise Participation and Injury Prevention......Page 240
Special Considerations for Women......Page 249
Hormone Replacement Therapy......Page 255
Nutrition and Weight Control......Page 257
Exercise and Aging......Page 260
Fitness/Wellness Consumer Issues......Page 262
Assess Your Behavior......Page 267
Assess Your Knowledge......Page 268
Activity 9.1 Fitness and Wellness Lifestyle Self-Evaluation......Page 269
A: Strength-Training Exercises......Page 272
B: Flexibility Exercises......Page 281
C: Exercises for the Prevention and Rehabilitation of Low Back Pain......Page 283
D: Contraindicated Exercises......Page 285
E: Selective Nutrient Content of Common Foods......Page 287
Notes......Page 303
Answer Key......Page 307
Glossary......Page 308
Index......Page 313
