Principles and Labs for Physical Fitness

564 Pages·2015·257.102 MB·English

by  Wener W.K. Hoeger and Sharon A. Hoeger

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P RI N CI P L E S A N D L A B S F O R
p h y si c al
fit n e s s
T E NT H E DITI O N
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Copyright 2016 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).
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P RI N CI P L E S A N D L A B S F O R
p h y si c al
fit n e s s
T E NT H E DITI O N
W er n er W. K. H o e g er
Boise State University
S h ar o n A. H o e g er
Fitness & Wellness, Inc.
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Principles and Labs for Physical Fitness, © 2016, 2014, Cengage Learning
Tenth Edition
W C N: 02-200-203
Werner W.K. Hoeger, Sharon A. Hoeger
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v
C HA PTE R LA BS
c h a pt e r l a b s
C H A P T E R 1 C H A P T E R 7
W h y P h ysi c al Fit n ess ? 1 M us c ul ar Fit n ess: Str e n gt h a n d
E n d ur a n c e 2 5 7
L a b 1 A Daily Physical Activity Log 37
L a b 1B P A R- Q and Health History Questionnaire 39 L a b 7 A Muscular Strength and Endurance Assess ment 305
L a b 1 C Resting Heart Rate and Blood Pressure 41 L a b 7B Strength- Training Progra m 307
C H A P T E R 2 C H A P T E R 8
B e h a vi or M o di fi c ati o n 4 3 M us c ul ar Fl e xi bilit y 3 0 9
L a b 2 A Exercising Control over Your Physical Activity and L a b 8 A Muscular Flexibility Assess ment 337
Nutrition Environ ment 71
L a b 8B Posture Evaluation 339
L a b 2B Behavior Modification Plan 73
L a b 8 C Flexibility Develop ment and Lo w Back
L a b 2 C Setting S M A RT Goals 75 Conditioning 341
C H A P T E R 3 C H A P T E R 9
N utriti o n f or Well n ess 7 7 S kill Fit n ess a n d Fit n ess
Pr o gr a m mi n g 3 4 3
L a b 3 A Nutrient Analysis 129
L a b 3B MyPlate Record For m 133 L a b 9 A Assess ment of Skill Fitness 375
L a b 9B Personal Fitness Plan 377
C H A P T E R 4
B o d y C o m p ositi o n 1 3 5 C H A P T E R 1 0
Str ess Ass ess m e nt a n d
L a b 4 A Hydrostatic Weighing for Body Co mposition
Assess ment 159 M a n a g e m e nt T e c h ni q u es 3 8 1
L a b 4B Body Co mposition, Disease Risk Assess ment, and
L a b 10 A Stress Events Scale 409
Reco m mended Body Weight Deter mination 161
L a b 10B Type A Personality and Hostility Assess ment 411
C H A P T E R 5 L a b 10 C Stress Vulnerability Questionnaire 413
Wei g ht M a n a g e m e nt 1 6 3 L a b 10 D Goals and Ti me Manage ment Skills 415
L a b 10E Stress Manage ment 419
L a b 5 A Co mputing Your Daily Caloric Require ment 203
L a b 5B Weight-Loss Behavior Modification Plan 205
C H A P T E R 1 1
L a b 5 C Calorie- Restricted Diet Plans 207
A H e alt h y Lif est yl e 4 2 1
L a b 5 D Healthy Plan for Weight Maintenance or Gain 211
L a b 11 A Cardiovascular and Cancer Risk Manage ment 461
L a b 5E Weight Manage ment: Measuring Progress 213
L a b 11B Life Expectancy and Physiological Age Prediction
Questionnaire 463
C H A P T E R 6
C ar di or es pir at or y E n d ur a n c e 2 1 5 L a b 11 C Fitness and Wellness Co m munity Resources 467
L a b 11 D Self-Evaluation and Future Behavioral Goals 469
L a b 6 A Cardiorespiratory Endurance Assess ment 247
L a b 6B Caloric Expenditure and Exercise Heart Rate 249
L a b 6 C Exercise Readiness Questionnaire 253
L a b 6 D Cardiorespiratory Exercise Prescription 255
Copyright 2016 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.
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vi
C HA PTE R LA BS
A p p e n di x A: N utriti v e V al u e of S el e ct e d
F o o ds 4 7 3
Gl oss ar y 4 8 5
A ns w ers t o Ass ess Yo ur K n o wl e d g e 4 9 4
I n d e x 4 9 5
Copyright 2016 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.
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vii
C O NTE NTS
c o nt e nt s
C H A P T E R 1 ffie Wellness Challenge for Our Day 28
W h y P h ysi c al Fit n ess ? 1 Guidelines for a Healthy Lifestyle: Using ffiis Book 29
An Individualized Approach 29
Life Expectancy 4
The Joy of Fitness 30
Lifestyle as a Health Proble m 5
Exercise Safety 31
Physical Activity and Exercise Defined 7
Resting Heart Rate and Blood Pressure Assess ment 31
I mportance of Increased Physical Activity 7
Mean Blood Pressure 32
National Initiatives to Pro mote Healthy and Active
Lifestyles 9 Assess Your Behavior 33
Monitoring Daily Physical Activity 12 Assess Your Kno wledge 33
“Sitting Disease:” A 21st Century Chronic Disease 14 Notes 34
Fitness and Longevity 15 Suggested Readings 35
Types of Physical Fitness 19 L a b1 A Daily Physical Activity Log 37
Fitness Standards: Health versus Physical Fitness 19 L a b1B P A R- Q and Health History Questionnaire 39
Benefits of Fitness 22 L a b1 C Resting Heart Rate and Blood Pressure 41
C H A P T E R 2
B e h a vi or M o di fi c ati o n 4 3
Living in a Toxic Health and Fitness Environ ment 44
Environ mental Influences on Physical Activity 46
Environ mental Influence on Diet and Nutrition 48
Values and Behavior 50
Your Brain and Your Habits 51
Willpo wer 52
Barriers to Change 52
Self-E fficacy 54
Motivation and Locus of Control 54
Changing Behavior 56
Behavior Change Theories 57
The Process of Change 61
Techniques of Change 64
Assess Your Behavior 67
Assess Your Kno wledge 67
Notes 68
Suggested Readings 69
L a b 2 A Exercising Control over Your Physical Activity and
Nutrition Environ ment 71
& Wellness, Inc. LL aa bb 22BC BSeethtiavnig orS MMoAdRiTfi cGatoiaolsn 7P5lan 73
© Fitness
Copyright 2016 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.
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