Fitness and Wellness , Seventh Edition

290 Pages·2006·2.3 MB·English

by  Wener W.K. Hoeger

Fitness
and
Wellness
SEVENTH
EDITION
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Fitness and Wellness
SEVENTH EDITION
W E R N E R W . K . H O E G E R S H A R O N A . H O E G E R
Boise State University Fitness and Wellness, Inc.
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Fitness and Wellness, Seventh Edition
Werner W. K. Hoeger, Sharon A. Hoeger
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Library of Congress Control Number: 2005938696
ISBN 0-495-01256-4
CONTENTS
© Ariel Skelley/CORBIS
v
C H A P T E R 1 C H A P T E R 2
Introduction to Assessment of Physical Fitness 25
Physical Fitness & Wellness 1
Responders Versus Nonresponders 26
Lifestyle, Health, and Quality of Life 3
Fitness Assessment Battery 26
Surgeon General’s Report on Physical Activity
and Health 5 Health Fitness Standard 26
Wellness 6 Physical Fitness Standard 27
Physical Fitness 7
Cardiorespiratory Endurance 27
Health-Related Fitness 7
Assessing Cardiorespiratory Endurance 29
Skill-Related Fitness 7
Muscular Strength and Endurance 31
Physiologic Fitness 8
Muscular Strength and Muscular Endurance 31
Benefits of Fitness and Wellness 8
Determining Strength 32
National Health Objectives for the Year 2010 10
Muscular Flexibility 35
The Path to Fitness and Wellness 11
Assessing Flexibility 36
Behavior Modification 12
Interpreting Flexibility Tests 38
Changing Behavior 12
Body Composition 39
Motivation and Locus of Control 14
Assessing Body Composition 40
Behavior Modification Principles 16
Effects of Exercise and Diet on Body Composition 46
Self-Analysis 16
Web InterActive 47
Behavior Analysis 16
Assess Your Knowledge 47
Goal Setting 16
Activity 2.1 Personal Fitness Profile 49
Social Support 16
Activity 2.2 Computation Form for Recommended Body Weight,
Monitoring 16
Body Mass Index (BMI), and Waist Circumference 51
A Positive Outlook 16
Reinforcement 17
C H A P T E R 3
SMART Goals 17
Exercise Prescription 53
Goal Evaluation 18
A Word of Caution Before You Start Exercise 18
Monitoring Daily Physical Activity 54
Web InterActive 19 Readiness for Exercise 54
Assess Your Knowledge 19
Exercise Prescriptions 55
Activity 1.1 Behavior Modification: Stages of Change 21 Cardiorespiratory Endurance 55
Activity 1.2 Clearance for Exercise Participation 23 Cardiorespiratory Exercise Prescription 55
vi C O N T E N T S
Muscular Strength and Endurance 60 Cross-Country Skiing 95
Overload Principle 60 In-Line Skating 96
Specificity of Training 60 Rowing 96
Strength-Training Prescription 60 Stair Climbing 96
Strength-Training Exercises 64 Racquet Sports 97
Strength-Training Exercise Guidelines 64
Rating the Fitness Benefits of Aerobic Activities 97
Core Strength Training 65
Skill-Related Fitness 99
Designing Your Own
Team Sports 100
Strength-Training Program 65
Tips to Enhance Your Aerobic Workout 100
Muscular Flexibility 65
Web InterActive 101
Muscular Flexibility Prescription 66
Assess Your Knowledge 102
When To Stretch? 67
Activity 4.1 My Personal Fitness Program 103
Designing a Flexibility Program 68
Pilates Exercise System 68
C H A P T E R 5
Preventing and Rehabilitating Low-Back Pain 68
Contraindicated Exercises 71 Nutrition for Wellness 105
Tips to Enhance Compliance
with Your Fitness Program 71 The Essential Nutrients 106
Setting Fitness Goals 72 Carbohydrates 106
Fats 108
Web InterActive 73
Proteins 108
Assess Your Knowledge 74
Vitamins 109
Activity 3.1 Daily Physical Activity Log 75
Minerals 109
Activity 3.2 Exercise Readiness 77
Water 109
Activity 3.3 Exercise Prescription Forms 79
Nutrition Standards 109
Activity 3.4 Goal-Setting Form and Exercise Logs 83
Dietary Reference Intakes 109
Daily Values 110
C H A P T E R 4
Dietary Guidelines 111
Evaluating Fitness Activities 87 Determining Fat Content in the Diet 112
Aerobic Activities 87
Walking 88
Hiking 88
Jogging 89
Aerobics 90
Swimming 90
Water Aerobics 91
Cycling 92
S
BI
Spinning® 94 R
O
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CRroopses -STkriapipniinngg 9954 Steve Lupton/
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C O N T E N T S vii
Balancing the Diet 113
Prevention of Disease 113
Nutrient Analysis 113
Vegetarianism 115
Nutrient Supplementation 116
Iron 116
S
BI
Antioxidants 116 OR
C
BEaetninegfi tDs iosfo Frdoeordss 111199 Gulliver/zefa/
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Anorexia Nervosa 120
Bulimia Nervosa 121 YouCan Do It! 142
Binge-Eating Disorder 121 Web InterActive 142
Treatment 121 Assess Your Knowledge 143
Activity 6.1 Daily Caloric Requirement: Computation Form 145
2005 Dietary Guidelines for Americans 122
Activity 6.2 Daily Food Intake Records 147
A Lifetime Commitment to Wellness 122
Web InterActive 123
C H A P T E R 7
Assess Your Knowledge 124
Activity 5.1 Nutrient Analysis 125 Stress Management 151
The Body’s Reaction to Stress 152
C H A P T E R 6
Adaptation to Stress 152
Weight Management 127 Alarm Reaction 152
Resistance 153
Tolerable Weight 129
Behavior Patterns 154
Fad Dieting 129
Vulnerability to Stress 156
Principles of Weight Management 131
Sources of Stress 158
Energy-Balancing Equation 131
Coping with Stress 158
Diet and Metabolism 131
Time Management 160
Exercise: The Key to Successful Weight
Management 133 Relaxation Techniques 162
The Myth of Spot-Reducing 135 Physical Activity 162
Exercise Restrictions 135 Progressive Muscle Relaxation 163
Low-Intensity Versus High-Intensity Exercise for Breathing Techniques 165
Weight Loss 136
Meditation 165
Designing Your Own Weight-Loss Program 136
Yoga 166
Estimating Your Caloric Intake 137
Which Technique Is Best? 167
Monitoring Your Diet Through Daily Food Logs 139
Web InterActive 167
Using Low-Fat Entrees 139
Assess Your Knowledge 168
Tips For Behavior Modification and Adherence to a
Activity 7.1 Stress Analysis 169
Lifetime Weight Management Program 140
viii C O N T E N T S
C H A P T E R 9
Relevant Fitness and Wellness Issues 199
Safety of Exercise Participation and Injury
Prevention 199
Special Considerations for Women 207
Hormone Replacement Therapy 213
Nutrition and Weight Control 214
S
BI Exercise and Aging 215
R
O
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Ariel Skelley/ FWithnaets’ss /NWeexltln?es2s 2C1onsumer Issues 217
©
Web InterActive 221
Assess Your Knowledge 222
C H A P T E R 8 Activity 9.1 Fitness and Wellness Lifestyle
Self-Assessment 223
A Healthy Lifestyle Approach 171
A P P E N D I X E S
A Wellness Lifestyle 171
A Strength-Training Exercises 227
Spiritual Well-Being 172
B Flexibility Exercises 237
Causes of Death 172
Diseases of the Cardiovascular System 172 C Exercises for the Prevention and
Rehabilitation of Low-Back Pain 239
Types of Cardiovascular Disease and Their
Prevalence 172 D Contraindicated Exercises 241
Risk Factors for CHD 174
E Caloric, Protein, Fat, Saturated
Cancer 185 Fat, Cholesterol, and Carbohydrate
Content of Selected Foods 243
Guidelines for Preventing Cancer 186
Other Risk Factors for Cancer 189 NOTES 257
Chronic Lower Respiratory Disease 190 ANSWER KEY 261
Accidents 191 PHOTO CREDITS 262
Substance Abuse 191
GLOSSARY 263
Alcohol 191
INDEX 269
Illegal Drugs 191
Treatment for Chemical Dependency 193
Sexually Transmitted Infections 193
HIV/AIDS 193
Guidelines for Preventing STDs 194
Web InterActive 195
Assess Your Knowledge 196
Activity 8.1 Managing Cardiovascular Disease
and Cancer Risks 197
PREFACE
ix
T
his book could help you live a longer, healthier life. It ■ Understand stress, lessen your vulnerability to
offers information that can start you on the path to stress, and implement a stress management pro-
fitness and wellness by helping you create and follow gram if necessary.
a healthy lifestyle. ■ Implement a cardiovascular disease risk-reduction
The good news is that life-long health, fitness, and program.
wellness are within the grasp of most people. Debili- ■ Follow guidelines to reduce your personal risk of
tating conditions can largely be prevented by living a developing cancer.
healthy lifestyle. ■ Implement a smoking cessation program, if
The bad news is that too many people are unhealthy applicable.
primarily because their lifestyles do not include suffi- ■ Understand the health consequences of chemical
cient physical activity or proper nutrition. The current dependency and irresponsible sexual behaviors and
epidemic of physical inactivity and obesity is so harmful learn guidelines for preventing sexually transmitted
to health that it increases the deterioration rate of the infections.
human body and leads to premature aging, illness, and ■ Distinguish between myths and facts of exercise
death. and health-related concepts.
■ Learn behavior modification techniques to help you
Because fitness and wellness needs vary signifi-
adhere to a lifetime fitness and wellness program.
cantly from one individual to another, all exercise and
wellness prescriptions must be personalized to obtain
best results. The information in the following chapters
and the subsequent activities at the end of each chapter New and Enhanced Features
will enable all readers to develop a personal lifetime
of the Seventh Edition
program that promotes fitness, preventive health care,
and personal wellness. The activities have been pre-
pared on tear-out sheets so they can be turned in to
The seventh edition of Fitness & Wellnesshas been up-
class instructors.
dated to include a wealth of new information reported
in the literature and at professional health, physical
What the Book Covers
education, and sports medicine meetings. The following
are the most significant updates in this seventh edition:
As you study this book and complete the end-of-chapter ■ Chapter 1 now includes information on the preva-
Activities, you will learn to lence of physical activity in the United States, a
■ Determine whether medical clearance is needed for discussion on the benefits of physical activity based
your safe participation in exercise. on diverse public health recommendations (30, 60,
■ Conduct nutrient analyses and follow the recom- or 60 to 90 minutes per day), and the concept of
mendations for adequate nutrition. physiologic fitness. A new section on SMART goals
■ Develop sound diet and weight-control programs. will help students write goals and specific objectives
■ Assess the health-related components of your own to reach these goals.
fitness (cardiorespiratory endurance, muscular ■ Chapter 2 has been revised to conform with the
strength and endurance, muscular flexibility, and newly released ACSM’s Guidelines for Exercise
body composition). Testing and Prescription(2006). The concepts of
■ Write personalized exercise prescriptions for cardio- responders, nonresponders, and the principle of
respiratory endurance, muscular strength and individuality were also added to the chapter. The
endurance, and muscular flexibility. role of body mass index (BMI) as the most widely