Lifetime physical fitness & wellness : a personalized program

612 Pages·2019·100.321 MB·English

by  Werner W. K. Hoeger

Fit your coursework
into your hectic life.

Make the most of your time by learning
your way. Access the resources you need to
succeed wherever, whenever.
Study with digital flashcards, listen to audio
textbooks, and take quizzes.
Review your current course grade and compare
your progress with your peers.
Get the free MindTap Mobile App and learn
wherever you are.
Break Limitations. Create your
own potential, and be unstoppable
with MindTap.
MINDTAP. POWERED BY YOU.

cengage.com/mindtap
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
15th
edItIon
Lifetime
Physical
Fitness &
Wellness
A Personalized Program
Werner W. K. Hoeger
Boise State University
Sharon A. Hoeger
Cherie I. Hoeger
Amber L. Fawson
Fitness & Wellness, Inc.
Australia ● Brazil ● Mexico ● Singapore ● United Kingdom ● United States
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
This is an electronic version of the print textbook. Due to electronic rights restrictions,
some third party content may be suppressed. Editorial review has deemed that any suppressed
content does not materially affect the overall learning experience. The publisher reserves the right
to remove content from this title at any time if subsequent rights restrictions require it. For
valuable information on pricing, previous editions, changes to current editions, and alternate
formats, please visit www.cengage.com/highered to search by ISBN#, author, title, or keyword for
materials in your areas of interest.
Important Notice: Media content referenced within the product description or the product
text may not be available in the eBook version.
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
Lifetime Physical Fitness and Wellness: © 2019, 2017, Cengage Learning, Inc.
A Personalized Program, 15e WCN: 02-300
Werner Hoeger, Sharon Hoeger, Cherie Unless otherwise noted, all content is © Cengage.
Hoeger, Amber Fawson
ALL RIGHTS RESERVED. No part of this work covered by the copyright herein
Product Director: Dawn Giovaniello may be reproduced or distributed in any form or by any means, except as
permitted by U.S. copyright law, without the prior written permission of the
Product Manager: Krista Mastroianni
copyright owner.
Content Developer: Elesha Hyde
Product Assistant: Marina Starkey
For product information and technology assistance, contact us at
Content Project Manager: Carol Samet
Cengage Customer & Sales Support, 1-800-354-9706.
Art Director: Michael Cook
For permission to use material from this text or product,
Manufacturing Planner: Karen Hunt submit all requests online at www.cengage.com/permissions.
Further permissions questions can be e-mailed to
Composition and Production Service:
[email protected].
MPS Limited
Photo Researcher: Lumina Datamatics
Library of Congress Control Number: 2017953129
Text Researcher: Lumina Datamatics
Cover Designer: Michael Cook Student Edition:
ISBN: 978-1-337-392686
Cover Image: Mint Images RF/Getty Images
Cengage
20 Channel Center Street
Boston, MA 02210
USA
Cengage is a leading provider of customized learning solutions with
employees residing in nearly 40 different countries and sales in more than
125 countries around the world. Find your local representative at
www.cengage.com.
Cengage products are represented in Canada by
Nelson Education, Ltd.
To learn more about Cengage platforms and services, visit
www.cengage.com. To register or access your online learning solution
or purchase materials for your course, visit www.cengagebrain.com.
Printed in the United States of America
Print Number: 01 Print Year: 2017
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
Contents
Chapter 1 Economic Benefits of Physical Activity 27
Wellness 27
Physical Fitness and Wellness 1
The Seven Dimensions of Wellness 28
The Wellness Challenge for You Today 4 Physical Wellness 28
Life Expectancy 5 Emotional Wellness 29
The Gender Gap in Life Expectancy 6 Mental Wellness 29
The Need to Prevent Disease, Not Only Cure It 6 Social Wellness 29
Leading Health Problems in the United States 7 Environmental Wellness 29
Diseases of the Cardiovascular System 7 Occupational Wellness 30
Cancer 8 Spiritual Wellness 30
Chronic Lower Respiratory Disease 8 Meeting the Challenge for Our Day 31
Accidents 8 Wellness Education: Using This Book 31
Medical Error in U.S. Hospitals: An Untracked A Personalized Approach 31
Mortality Risk 10
Exercise Safety 32
Physical Activity Affects Health and Quality of Life 10
Assessment of Resting Heart Rate and Blood Pressure 32
Exercise Is Medicine 11
Mean Blood Pressure 34
Additional Benefits of a Comprehensive Fitness Program 11
Assess Your Behavior 34
Health Benefits 12
Assess Your Knowledge 35
Exercise and Brain Function 13
Sitting Disease: A 21st-Century Chronic Disease 14 Chapter 2
Physical Activity and Exercise Defined 17
Behavior Modification 45
Types of Physical Fitness 18
Fitness Standards: Health versus Physical Fitness 19 Living in a Toxic Health and Fitness Environment 47
Health Fitness Standards 19 Environmental Influence on Physical Activity 48
Physical Fitness Standards 20 Environmental Influence on Diet and Nutrition 50
Which Program Is Best? 20 Keys to Changing Behavior 52
Federal Guidelines for Physical Activity 22 Personal Values and Behavior 52
Monitoring Daily Physical Activity 23 Your Brain and Your Habits 55
Pedometers and Activity Trackers 23 Changing Habits through Mindfulness and Repetition 56
Recommended Steps per Day 24 Changing Habits by Focusing on Long-Term Values 57
Planning and Willpower 57
Growth versus Fixed Mindset 58
Implementation Intentions 58
Self-Efficacy 58
Sources of Self-Efficacy 58
Motivation and Locus of Control 59
Barriers to Change 60
Behavior Change Theories 62
Learning Theories 63
Wellness, Inc. PSorocbialle mCo-Sgonlivtiivneg TMhoeodreyl 6633
& Relapse Prevention Model 63
© Fitness Humanistic Theory of Change 63
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
iv CONTENTS
The Transtheoretical Model of Change 63 Vegetarianism 109
Relapse 69 Nutrient Concerns 109
The Process of Change 69 Nuts 113
Techniques of Change 72 Soy Products 113
Goal Setting and Evaluation 73 Probiotics 114
Smart Goals 73 Advanced Glycation End Products 114
Goal Evaluation 76 Diets From Other Cultures 114
Assess Your Behavior 76
Mediterranean Diet 114
Assess Your Knowledge 76
Ethnic Diets 115
Nutrient Supplementation 117
Chapter 3
Antioxidants 118
Nutrition for Wellness 78 Multivitamins 120
Vitamin D 120
Nutrients 84
Folate 121
Carbohydrates 84
Benefits of Foods 123
Simple Carbohydrates 84
Functional Foods 123
Complex Carbohydrates 85
Organic Foods 124
Fiber 86
Genetically Modified Crops 125
Types of Fiber 87
Energy Substrates for Physical Activity 126
Computing Daily Carbohydrate Requirement 87
Energy (ATP) Production 126
Fats (Lipids) 88
Nutrition for Athletes 126
Simple Fats 88
Carbohydrate Loading 127
Compound Fats 93
Strenuous Exercise and Strength Training 128
Derived Fats 93
Hyponatremia 128
Proteins 93
Creatine Supplementation 128
Vitamins 95
Bone Health and Osteoporosis 129
Minerals 96
Iron Deficiency 131
Water 97
2015–2020 Dietary Guidelines for Americans 132
A Healthy Diet 98
Key Recommendations 132
Nutrition Standards 98
Physical Activity Recommendation 133
Dietary Reference Intakes 99
Proper Nutrition: A Lifetime Prescription
Nutrient Analysis 102
for Healthy Living 133
Achieving a Balanced Diet 105
Assess Your Behavior 134
Choosing Healthy Foods 109 Assess Your Knowledge 134
Chapter 4
Body Composition 135
What Is Body Composition? 136
Types of Body Fat 137
Essential and Storage Fat 137
Why Does Body Composition Matter? 138
High Body Weight Does Not Always Mean High Body Fat 138
Low Body Weight Does Not Always Mean Low Body Fat 139
Wellness, Inc. WAveoigidhitn Lgo Cssr eveeprisnugs CFahta Lnogsess i1n3 B9ody Composition 139
&
© Fitness BodSuyb Schuatapnee aonusd a Hnde aVltishc eRriaslk F a1t 41041
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
CONTENTS v
Techniques to Assess Body Composition 142 Exercise-Related Weight Loss Myths 172
Dual Energy X-ray Absorptiometry 142 Adopting Permanent Change 172
Hydrostatic Weighing 143 Mental and Emotional Aspects of Weight
Air Displacement 143 Management 173
Skinfold Thickness 144 Willpower versus Planning 173
Girth Measurements 145 Mindful Eating versus Distracted Eating 174
Bioelectrical Impedance 147 Avoiding Perfectionism 174
Metrics Used to Assess Body Size and Shape 149 Feelings of Satisfaction versus Deprivation 174
Body Mass Index 149 Eating and the Social Environment 175
Waist Circumference 153 Overcoming Emotional Eating 175
Waist-to-Height Ratio: “Keep your waist circumference Physiology of Weight Loss 175
to less than half your height.” 153 Energy-Balancing Equation 178
Obtaining an Accurate Waist Measurement 154 Setpoint Theory 180
Determining Recommended Body Weight 155 Maintaining Metabolism and Lean Body Mass 182
Begin with Your Current Body Composition 155 Rate of Weight Loss in Men versus Women 183
Calculate Your Recommended Body Weight 155 Protein, Fats, Fiber, and Feeling Satisfied 184
Importance of Regularly Assessing Body Losing Weight the Sound and Sensible Way 184
Composition 157 Estimating Your Daily Energy Requirement 184
Assess Your Behavior 157 Adjusting Your Fat Intake 185
Assess Your Knowledge 157 Reducing Evening Eating 186
The Importance of Breakfast 186
Chapter 5
Drink Water and Avoid Liquid Calories 187
Weight Management 161 Reducing Your Eating Occasions 188
Foods that Aid in Weight Loss 188
Weight Management in the Modern Environment 163
Monitoring Your Diet with Daily Food Logs 191
The Wellness Way to Lifetime Weight Management 165
Nondietary Factors that Affect Weight
Overweight versus Obese 165 Management 192
Body Weight Affects Wellness 165 Sleep and Weight Management 192
Tolerable Weight 166 Light Exposure and BMI 192
Body Image and Acceptance 166 Monitoring Body Weight 193
The Weight Loss Dilemma 167 Physical Activity and Weight Management 193
Consequences of Yo-Yo Dieting 167 Physical Activity and Energy Balance 194
Diet Crazes 168 Physical Activity Predicts Success at Weight
Low-Carb Diets 169 Management 194
Amount of Physical Activity Needed for
Weight Loss 194
Exercise and Body Composition Changes 195
Overweight and Fit Debate 196
Types of Exercise Recommended 197
Energy Expenditure Following a Weight-Loss
Program 197
The Roles of Exercise Intensity and Duration in Weight
Management 198
Healthy Weight Gain 202
Behavior Modification and Adherence to a Weight
Wellness, Inc. MThaen Saimgepmlee Tnrtu Pthr o2g0r3am 202
&
© Fitness AAsssseessss YYoouurr BKenhoawvlieodrg e2 02506
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
vi CONTENTS
Chapter 6
Cardiorespiratory Endurance 216
Basic Cardiorespiratory Physiology: A Quick Survey 219
Aerobic and Anaerobic Exercise 220
Benefits of Aerobic Exercise 220
Assessing Physical Fitness 223
AssRCeeosssmpinopgno dnCeearnsrt sdv eioorfs rVuesOs pN2i or2an2tro4erspyo Enndderusr a2n2c3e 224 & Wellness, Inc.
TInetsetrsp troe Etisntgim thaete R VeOsu2lmtsa xo f2 Y2o6ur VO 231 © Fitness
2max
Ready to Start an Exercise Program? 231
Guidelines for Developing Cardiorespiratory Overload 267
Endurance 235 Specificity of Training 267
Intensity 235 Training Volume 267
Type (Mode) 240 Periodization 267
Time (Duration) 241 Guidelines for Strength-Training 268
Frequency 242 Type (Mode) of Training 268
Volume 244 Intensity (Resistance) 270
Progression Rate 244 Time (Sets) 272
Rating the Fitness Benefits of Aerobic Activities 245 Frequency 273
Getting Started and Adhering to a Lifetime Exercise Results in Strength Gain 274
Program 246 Dietary Guidelines for Strength and Muscular
A Lifetime Commitment to Fitness 247 Development 274
Assess Your Behavior 250 Strength-Training Exercises 275
Assess Your Knowledge 250 Exercise Variations 275
Plyometric Exercise 275
Chapter 7 Core Strength-Training 277
Stability Exercise Balls 277
Muscular Fitness 252
Elastic-Band Resistive Exercise 278
Benefits of Strength-Training 255 Exercise Safety Guidelines 279
Improves Functional Capacity 255 Setting Up Your Own Strength-Training Program 279
Improves Overall Health 255 Assess Your Behavior 284
Increases Muscle Mass and Resting Metabolism 255 Assess Your Knowledge 284
Improves Body Composition 256
Helps Control Blood Sugar 256 Chapter 8
Enhances Quality of Life as You Age 256
Muscular Flexibility 302
Gender Differences 257
Assessing Muscular Strength and Endurance 258 Benefits of Good Flexibility 304
Muscular Strength: Hand Grip Strength Test 259 Maintains Healthy Muscles and Joints 304
Muscular Endurance Test 260 Improves Mental Health 304
Muscular Strength and Endurance Test 260 Relieves Muscle Cramps 305
Basic Muscle Physiology 263 Improves Posture and Prevents Low Back Pain 305
Types of Muscle Hypertrophy 265 Relieves Chronic Pain 305
Factors that Affect Muscular Fitness 266 What Factors Affect Flexibility? 305
Neural Function 266 Joint Structure 305
Types of Muscle Fiber 266 Adipose Tissue 305
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
CONTENTS vii
Muscular Elasticity and Genetics 305 Rowing 351
Body Temperature 305 Elliptical Training and Stair Climbing 351
Age 306 Racquet Sports 351
Gender 306 Sport-Specific Conditioning 351
Level of Physical Activity 306 Preparing for Sports Participation 354
Assessing Flexibility 306 General Exercise Considerations 356
Interpreting Flexibility Test Results 307 Time of Day for Exercise 356
Guidelines for Developing Muscular Flexibility 307 Exercise in Heat and Humidity 357
Types of Stretching Exercises 307 Exercise in Cold Weather 358
Physiological Response to Stretching 312 Exercising with the Cold or Flu 360
Frequency 312 Nutrition and Hydration during Exercise 360
Intensity 313 Fluid Replacement during Exercise 360
Time/Repetitions 313 Meal Timing during Exercise 361
Volume 313 Exercise-Related Injuries 361
Pattern/When to Stretch? 313 Muscle Soreness and Stiffness 362
Flexibility Exercises 314 Exercise Intolerance 362
Exercises that May Cause Injury 314 Side Stitch 362
Preventing and Rehabilitating Low Back Pain 314 Shin Splints 362
Causes of Low Back Pain 314 Muscle Cramps 363
Improving Body Posture 316 Acute Sports Injuries 363
When to Call a Physician 318 Tailoring Exercise to Health Circumstances 363
Treatment Options 318 Asthma and Exercise 363
Personal Flexibility and Low Back Conditioning Arthritis and Exercise 364
Program 321
Diabetes and Exercise 364
Assess Your Behavior 321
Smoking and Exercise 366
Assess Your Knowledge 321
Women’s Health and Exercise 366
Menstruation and Exercise 366
Chapter 9
The Female Athlete Triad 366
Personal Fitness Programming 331 Exercise and Dysmenorrhea 367
Exercise during Pregnancy 367
Choosing an Exercise Program with Your
Exercise and Aging 368
Values in Mind 333
Benefits of Lifelong Exercise 368
Being Flexible with Your Exercise Routine 337
Exercise Training for Seniors 368
Keys to Planning Exercise for Health and Fitness 337
Body Composition in Seniors 369
Basic Exercise Training Principles 337
Exercise and Mental Health in Seniors 369
Interval Training 340
Exercise Recommendations for Seniors 370
High-Intensity Interval Training 340
You Can Get It Done 370
Ultra-Short Workouts 341
Assess Your Behavior 372
Cross-Training 341
Assess Your Knowledge 372
Overtraining 343
Periodization 344
Chapter 10
Traditional Fitness Activities 348
Walking 348 Preventing Cardiovascular Disease 377
Jogging 348
Cardiovascular Disease 379
Hiking 348
Most Prevalent Forms of  Cardiovascular Disease 380
Swimming 349
Stroke 380
Water Aerobics 349
Coronary Heart Disease 381
Cycling 350
Coronary Heart Disease Risk Profile 381
Cross-Country Skiing 351
Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.