Principles and Labs for Fitness and Wellness PDF
Preview Principles and Labs for Fitness and Wellness
Werner W. K. Hoeger Sharon a. Hoeger amber L. Fawson Cherie i. Hoeger fourteenth EDITION Principles and Labs for Fitness & Wellness Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Want to turn your C into an A? Obviously, right? But the right way to go about it isn’t always so obvious. Go digital to get the grades. MindTap’s customizable study tools and eTextbook give you everything you need all in one place. Engage with your course content, enjoy the flexibility of studying anytime and anywhere, stay connected to assignment due dates and instructor notifications with the MindTap Mobile app... and most of all…EARN BETTER GRADES. TO GET STARTED VISIT WWW.CENGAGE.COM/STUDENTS/MINDTAP Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 14th edItIon Principles and Labs for Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger Amber L. Fawson Cherie I. Hoeger Australia ● Brazil ● Mexico ● Singapore ● United Kingdom ● United States Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Principles and Labs for Fitness & Wellness, © 2018, 2016 Cengage Learning Fourteenth Edition Unless otherwise noted, all art is © Cengage Learning. Werner W. K. Hoeger, Sharon A. Hoeger, ALL RIGHTS RESERVED. No part of this work covered by the copyright herein Cherie I. Hoeger, Amber L. Fawson may be reproduced or distributed in any form or by any means, except as Product Director: Dawn Giovanniello permitted by U.S. copyright law, without the prior written permission of the copyright owner. Product Manager: Krista Mastroianni Content Developer: Kellie Petruzzelli For product information and technology assistance, contact us at Marketing Manager: Ana Albinson Cengage Learning Customer & Sales Support, 1-800-354-9706. Senior Content Project Manager: Tanya Nigh For permission to use material from this text or product, Digital Content Specialist: Jennifer Chinn submit all requests online at www.cengage.com/permissions. Further permissions questions can be e-mailed to Art Director and Cover Designer: Michael Cook [email protected]. Intellectual Property Analyst: Christine Myaskovsky Library of Congress Control Number: 2016944753 Intellectual Property Project Manager: ISBN: 978-1-337-09997-4 Nick Barrows Manufacturing Planner: Karen Hunt Production Service and Compositor: Cengage Learning MPS Limited 20 Channel Center Street Boston, MA 02210 Photo and Text Researcher: Lumina USA Datamatics Limited Cover Image: iStockPhoto.com/mihtiander Cengage Learning 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 Learning products are represented in Canada by Nelson Education, Ltd. To learn more about Cengage Learning Solutions, visit www.cengage.com. Purchase any of our products at your local college store or at our preferred online store www.cengagebrain.com. Printed in the United States of America Print Number: 01 Print Year: 2016 Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Chapter Labs Chapter 1 Lab 6B Caloric Expenditure and Exercise Heart Rate 252 Lab 6C Exercise Readiness Questionnaire 256 Physical Fitness and Wellness 1 Lab 6d Cardiorespiratory Exercise Prescription 258 Lab 1A Daily Physical Activity Log 35 Lab 1B Wellness Lifestyle Questionnaire 37 Chapter 7 Lab 1C PAR-Q and Health History Questionnaire 40 Lab 1d Resting Heart Rate and Blood Pressure 42 Muscular Fitness: Strength and Endurance 260 Lab 7A Muscular Strength and Endurance Assessment 289 Chapter 2 Lab 7B Strength-Training Program 291 Behavior Modification 44 Chapter 8 Lab 2A Exercising Control over Your Physical Activity and Nutrition Environment 72 Muscular Flexibility 310 Lab 2B Behavior Modication Plan 74 Lab 8A Muscular Flexibility Assessment 330 Lab 2C Setting SMART Goals 76 Lab 8B Posture Evaluation 332 Lab 8C Flexibility Development and Low Back Chapter 3 Conditioning 334 Nutrition for Wellness 78 Lab 3A Nutrient Analysis 132 Chapter 9 Lab 3B MyPlate Record Form 135 Fitness Programming and Skill Fitness 341 Lab 9A Personal Refl ction on Exercise and Exercise Chapter 4 Enjoyment 382 Body Composition 137 Lab 9B Assessment of Skill Fitness 386 Lab 4A Hydrostatic Weighing for Body Compostion Lab 9C Personal Fitness Plan 388 Assessment 160 Lab 4B Body Composition, Disease Risk Assessment, and Chapter 10 Recommended Body Weight Determination 162 Stress Assessment and Management Techniques 392 Chapter 5 Lab 10A Stress Events Scale 419 Weight Management 164 Lab 10B Type A Personality and Hostility Lab 5A Computing Your Dally Caloric Requirement 208 Assessment 421 Lab 5B Weight-Loss Behavior Modifi ation Plan 209 Lab 10C Stress Vulnerability Questionnaire 423 Lab 5C Calorie-Restricted Diet Plans 210 Lab 10d Goals and Time Management Skills 425 Lab 5d Healthy Plan for Weight Maintenance or Gain 214 Lab 10e Stress Management 429 Lab 5e Weight Management: Measuring Progress 216 Chapter 11 Chapter 6 Preventing Cardiovascular Disease 431 Cardiorespiratory Endurance 218 Lab 11A Self-Assessment Coronary Heart Disease Risk Lab 6A Cardiorespiratory Endurance Assessment 250 Factor Analysis 464 Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 iv CHAPTER LABS Chapter 12 Chapter 14 Cancer Prevention 466 Preventing Sexually Transmitted Infections 537 Lab 12A Cancer Prevention Guidelines 496 Lab 14A Self-Quiz on HIV and AIDS 557 Lab 12B Early Signs of Illness 497 Lab 12C Cancer Risk Profile 498 Chapter 15 Lifetime Fitness and Wellness 559 Chapter 13 Lab 15A Life Expectancy and Physiological Age Prediction Addictive Behavior 500 Questionnaire 578 Lab 15B Fitness and Wellness Community Resources 582 Lab 13A Addictive Behavior Questionnaires 531 Lab 15C Self-Evaluation and Future Behavioral Goals 584 Lab 13B Smoking Cessation Questionnaires 533 Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 Contents Chapter 1 The Wellness Challenge for Our Day 30 Wellness Education: Using This Book 30 Physical Fitness and Wellness 1 A Personalized Approach 30 Life Expectancy 4 Exercise Safety 30 Leading Health Problems in the United States 6 Assessment of Resting Heart Rate and Blood Pressure 31 Diseases of the Cardiovascular System 6 Mean Blood Pressure 33 Cancer 7 Assess Your Behavior 33 Chronic Lower Respiratory Disease 7 Assess Your Knowledge 33 Accidents 7 Lab 1A Daily Physical Activity Log 35 Lifestyle as a Health Problem 9 Lab 1B Wellness Lifestyle Questionnaire 37 The Dose-Response Relationship between Physical Activity Lab 1C PAR-Q and Health History Questionnaire 40 and Health 9 Lab 1d Resting Heart Rate and Blood Pressure 42 Exercise Is Medicine 12 Additional Benefits of a Comprehensive Fitness Chapter 2 Program 12 Health Benefits 12 Behavior Modification 44 Exercise and Brain Function 13 Living in a Toxic Health and Fitness Environment 46 Sitting Disease: A 21st-Century Chronic Disease 14 Environmental Influence on Physical Activity 47 Physical Activity and Exercise Defined 16 Environmental Influence on Diet and Nutrition 49 Types of Physical Fitness 18 Keys to Changing Behavior 52 Fitness Standards: Health versus Physical Fitness 18 Personal Values and Behavior 52 Health Fitness Standards 19 Your Brain and Your Habits 52 Physical Fitness Standards 20 Changing Habits through Mindfulness and Repetition 53 Which Program Is Best? 21 Changing Habits by Focusing on Long-Term Values 54 Federal Guidelines for Physical Activity 21 Planning and Willpower 54 Monitoring Daily Physical Activity 23 Implementation Intentions 55 Pedometers and Activity Trackers 23 Barriers to Change 55 Recommended Steps per Day 24 Self-Efficacy 56 Economic Benefits of Physical Activity 25 Sources of Self-Efficacy 57 Wellness 26 Motivation and Locus of Control 57 The Seven Dimensions of Wellness 26 Behavior Change Theories 58 The Transtheoretical Model of Change 60 Relapse 62 The Process of Change 63 Goal Setting and Evaluation 68 SMART Goals 68 Goal Evaluation 70 Assess Your Behavior 70 Assess Your Knowledge 70 Wellness, Inc. LLaaNbb u22trABi t BiEoexnhe aErvcniisoviirnr Mogn Comdoeincntartto iol7 no2v Pelra Yno u7r4 Physical Activity and & © Fitness Lab 2C Setting SMART Goals 76 Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 vi CONTENTS Nutrient Supplementation 113 Antioxidants 114 Multivitamins 116 Vitamin D 116 Folate 118 Benefits of Foods 119 Functional Foods 120 Organic Foods 121 Wellness, Inc. G EneenErengteyirc gSayul l(byA sMTtrPao)td ePisrf iofeoddru cCPthirooynps isc1 a21l2 2A2ctivity 122 & © Fitness NuCtraitriboonh yfodrra Atet Lholeatdeisn g1 21323 Strenuous Exercise and Strength Training 124 Chapter 3 Hyponatremia 124 Creatine Supplementation 125 Nutrition for Wellness 78 Bone Health and Osteoporosis 125 Nutrients 84 Iron Deficiency 128 Carbohydrates 84 2015–2020 Dietary Guidelines for Americans 128 Simple Carbohydrates 84 Key Recommendations 129 Complex Carbohydrates 85 Physical Activity Recommendation 129 Fiber 86 Proper Nutrition: A Lifetime Prescription for Healthy Types of Fiber 87 Living 130 Computing Daily Carbohydrate Requirement 87 Assess Your Behavior 131 Assess Your Knowledge 131 Fats (Lipids) 88 Lab 3A Nutrient Analysis 132 Simple Fats 88 Compound Fats 93 Lab 3B MyPlate Record Form 135 Derived Fats 93 Proteins 93 Chapter 4 Vitamins 96 Minerals 97 Body Composition 137 Water 97 What Is Body Composition? 138 A Healthy Diet 98 Essential and Storage Fat 140 Nutrition Standards 99 Why Does Body Composition Matter? 140 Dietary Reference Intakes 99 Body Composition and Weight Loss 141 Nutrient Analysis 101 Avoiding Creeping Changes in Body Composition 141 Achieving a Balanced Diet 105 Body Shape and Health Risk 141 Choosing Healthy Foods 107 Techniques to Assess Body Composition 142 Vegetarianism 107 Dual Energy X-ray Absorptiometry 143 Nutrient Concerns 108 Hydrostatic Weighing 143 Nuts 110 Air Displacement 145 Soy Products 110 Skinfold Thickness 145 Probiotics 110 Girth Measurements 146 Advanced Glycation End Products 111 Bioelectrical Impedance 146 Diets From Other Cultures 111 Metrics Used to Assess Body Size and Shape 149 Mediterranean Diet 111 Body Mass Index 149 Ethnic Diets 112 Waist Circumference 153 Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 CONTENTS vii Waist-to-Height Ratio: “Keep your waist circumference to less than half your height.” 154 Obtaining an Accurate Waist Measurement 155 Determining Recommended Body Weight 156 Begin with Your Current Body Composition 156 Calculate Your Recommended Body Weight 157 Importance of Regularly Assessing Body Composition 158 Assess Your Behavior 158 Assess Your Knowledge 159 Lab 4A Hydrostatic Weighing for Body Compostion Assessment 160 Lab 4B Body Composition, Disease Risk Assessment, and Recommended Body Weight Determination 162 Chapter 5 Weight Management 164 WOveTeigrhhwet eW Migehallntn evasgesre Wsmuaesy nO tto bi nLes itfeeh tei1m M6e8 oWdeeirgnh tE Mnavniraognemmeenntt 1 61766 Wellness, Inc. & TolBeroadbyl eW Weigehigt hAtf fe1c6t9s Wellness 168 © Fitness Body Image and Acceptance 169 The Weight Loss Dilemma 170 Reducing Your Eating Occasions 190 Health Consequences of Dieting 170 Foods that Aid in Weight Loss 191 Diet Crazes 171 Monitoring Your Diet with Daily Food Logs 192 Low-Carb Diets 171 Nondietary Factors that Affect Weight Management 193 Exercise-Related Weight Loss Myths 174 Sleep and Weight Management 193 Adopting Permanent Change 175 Light Exposure and BMI 193 Mental and Emotional Aspects of Weight Management 175 Monitoring Body Weight 193 Willpower versus Planning 175 Physical Activity and Weight Management 194 Mindful Eating versus Distracted Eating 176 Physical Activity and Energy Balance 194 Avoiding Perfectionism 177 Physical Activity Predicts Success at Weight Management 195 Feelings of Satisfaction versus Deprivation 177 Amount of Physical Activity Needed for Weight Loss 195 Eating and the Social Environment 177 Exercise and Body Composition Changes 196 Overcoming Emotional Eating 177 Overweight and Fit Debate 197 Physiology of Weight Loss 181 Types of Exercise Recommended 198 Energy-Balancing Equation 181 Strength-Training Increases Lean Body Mass 198 Setpoint Theory 182 The Roles of Exercise Intensity and Duration in Weight Maintaining Metabolism and Lean Body Mass 184 Management 199 Rate of Weight Loss in Men versus Women 185 Healthy Weight Gain 202 Protein, Fats, Fiber, and Feeling Satisfied 186 Behavior Modification and Adherence to a Weight Losing Weight the Sound and Sensible Way 186 Management Program 203 Estimating Your Daily Energy Requirement 186 The Simple Truth 203 Assess Your Behavior 206 Adjusting Your Fat Intake 187 Assess Your Knowledge 206 Reducing Evening Eating 188 Lab 5A Computing Your Dally Caloric Requirement 208 The Importance of Breakfast 189 Drink Water and Avoid Liquid Calories 190 Lab 5B Weight-Loss Behavior Modifi ation Plan 209 Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203 viii CONTENTS Getting Started and Adhering to a Lifetime Exercise Program 244 A Lifetime Commitment to Fitness 248 Assess Your Behavior 248 Assess Your Knowledge 248 Lab 6A Cardiorespiratory Endurance Assessment 250 Lab 6B Caloric Expenditure and Exercise Heart Rate 252 Lab 6C Exercise Readiness Questionnaire 256 Lab 6d Cardiorespiratory Exercise Prescription 258 Chapter 7 Muscular Fitness: Strength and Endurance 260 Benefits of Strength-Training 263 Improves Functional Capacity 263 Improves Overall Health 263 Increases Muscle Mass and Resting Metabolism 263 Improves Body Composition 264 Black Helps Control Blood Sugar 264 Chris Enhances Quality of Life as You Age 264 Gender Differences 265 Lab 5C Calorie-Restricted Diet Plans 210 Assessing Muscular Strength and Endurance 266 Lab 5d Healthy Plan for Weight Maintenance or Gain 214 Muscular Strength: Hand Grip Strength Test 267 Lab 5e Weight Management: Measuring Progress 216 Muscular Endurance Test 267 Muscular Strength and Endurance Test 267 Chapter 6 Basic Muscle Physiology 270 Cardiorespiratory Endurance 218 Types of Muscle Hypertrophy 271 Factors that Affect Muscular Fitness 272 Basic Cardiorespiratory Physiology: A Quick Survey 221 Neural Function 272 Aerobic and Anaerobic Exercise 222 Types of Muscle Fiber 272 Benefits of Aerobic Exercise 223 Overload 273 Assessing Physical Fitness 225 Specificity of Training 273 Responders versus Nonresponders 226 Training Volume 273 Assessing Cardiorespiratory Endurance 226 Periodization 273 Components of VO 226 2 Guidelines for Strength-training 274 Tests to Estimate VO 227 2max Type (Mode) of Training 274 Interpreting the Results of Your VO 233 2max Intensity (Resistance) 277 Predicting VO and Caloric Expenditure from Walking and 2 Time (Sets) 278 Jogging 234 Frequency 279 Ready to Start an Exercise Program? 235 Results in Strength Gain 280 Guidelines for Developing Cardiorespiratory Dietary Guidelines for Muscular and Strength Endurance 235 Development 280 Intensity 236 Strength-Training Exercises 281 Type (Mode) 239 Exercise Variations 281 Time (Duration) 239 Frequency 241 Plyometric Exercise 281 “Physical Stillness:” A Deadly Proposition 241 Core Strength-training 283 Volume 242 Stability Exercise Balls 283 Progression Rate 242 Elastic-Band Resistive Exercise 284 Rating the Fitness Benefits of Aerobic Activities 243 Exercise Safety Guidelines 285 Copyright 2018 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203
The list of books you might like
