Description
Principles and Labs for Physical Fitness Edition 9 by Wener W.K. Hoeger EBOOK PDF Instant Download
Table of Contents
Brief Contents
Contents
Preface
Ch 1: Why Physical Fitness?
Objectives
Life Expectancy
Lifestyle as a Health Problem
Physical Activity and Exercise Defined
Importance of Increased Physical Activity
National Initiatives to Promote Healthy and Active Lifestyles
Monitoring Daily Physical Activity
Fitness and Longevity
Types of Physical Fitness
Fitness Standards: Health versus Physical Fitness
Benefits of Fitness
The Wellness Challenge for Our Day
Guidelines for a Healthy Lifestyle: Using This Book
An Individualized Approach
Exercise Safety
Resting Heart Rate and Blood Pressure Assessment
Mean Blood Pressure
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 1A: Daily Physical Activity Log
Lab 1B: PAR-Q and Health History Questionnaire
Lab 1C: Resting Heart Rate and Blood Pressure
Ch 2: Behavior Modifications
Objectives
Living in a Toxic Health and Fitness Environment
Environmental Influences on Physical Activity
Environmental Influence on Diet and Nutrition
Your Brain and Your Habits
Barriers to Change
Self-Efficacy
Motivation and Locus of Control
Changing Behavior
Behavior Change Theories
The Process of Change
Techniques of Change
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 2A: Exercising Control over Your Physical Activity and Nutrition Environment
Lab 2B: Behavior Modification Plan
Lab 2C: Setting SMART Goals
Ch 3: Nutrition for Wellness
Objectives
Nutrients
Carbohydrates
Fats (Lipids)
Proteins
Vitamins
Minerals
Water
Balancing the Diet
Nutrition Standards
Nutrient Analysis
Achieving a Balanced Diet
Choosing Healthy Foods
Vegetarianism
Nuts
Soy Products
Probiotics
Advanced Glycation End Products
Diets from Other Cultures
Nutrient Supplementation
Benefits of Foods
Functional Foods
Organic Foods
Genetically Modified Crops
Energy Substrates for Physical Activity
Nutrition for Athletes
Bone Health and Osteoporosis
Hormone-Replacement Therapy
Iron Deficiency
2010 Dietary Guidelines for Americans
Proper Nutrition: A Lifetime Prescription for Healthy Living
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 3A: Nutrient Analysis
Lab 3B: MyPlate Record Form
Ch 4: Body Composition
Objectives
Essential and Storage Fat
Techniques to Assess Body Composition
Body Mass Index
Waist Circumference
Determining Recommended Body Weight
Importance of Regular Body Composition Assessment
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 4A: Hydrostatic Weighing for Body Composition Assessment
Lab 4B: Body Composition, Disease Risk Assessment, and Recommended Body Weight Determination
Ch 5: Weight Management
Objectives
Overweight versus Obese
Tolerable Weight
The Weight Loss Dilemma
Diet Crazes
Eating Disorders
The Physiology of Weight Loss
Diet and Metabolism
Hormonal Regulation of Appetite
Sleep and Weight Management
Monitoring Body Weight
Exercise and Weight Management
The Roles of Exercise Intensity and Duration in Weight Management
Healthy Weight Gain
Weight Loss Myths
Losing Weight the Sound and Sensible Way
Monitoring Your Diet with Daily Food Logs
Low-Fat Entrees
Effect of Food Choices on Long-Term Weight Gain
Behavior Modification and Adherence to a Weight Management Program
The Simple Truth
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 5A: Computing Your Daily Caloric Requirement
Lab 5B: Weight-Loss Behavior Modification Plan
Lab 5C: Calorie-Restricted Diet Plans
Lab 5D: Healthy Plan for Weight Maintenance or Gain
Lab 5E: Weight Management: Measuring Progress
Ch 6: Cardiorespiratory Endurance
Objectives
Basic Cardiorespiratory Physiology: A Quick Survey
Aerobic and Anaerobic Exercise
Benefits of Aerobic Training
Physical Fitness Assessment
Responders versus Nonresponders
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Interpreting the Results of Your VO2max
Predicting VO2 and Caloric Expenditure from Walking and Jogging
Principles of CR Exercise Prescription
Guidelines for CR Exercise Prescription
Intensity of Exercise
Moderate- versus Vigorous-Intensity Exercise
Monitoring Exercise Heart Rate
Rate of Perceived Exertion
Mode of Exercise
Duration of Exercise
Frequency of Exercise
Rate of Progression
Fitness Benefits of Aerobic Activities
Getting Started and Adhering to a Lifetime Exercise Program
A Lifetime Commitment to Fitness
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 6A: Cardiorespiratory Endurance Assessment
Lab 6B: Caloric Expenditure and Exercise Heart Rate
Lab 6C: Exercise Readiness Questionnaire
Lab 6D: Cardiorespiratory Exercise Prescription
Ch 7: Muscular Strength and Endurance
Objectives
Benefits of Strength Training
Muscular Strength and Aging
Assessment of Muscular Strength and Endurance
Strength-Training Prescription
Overload
Specificity of Training
Principles Involved in Strength Training
Exercise Variations
Plyometrics
Strength Gains
Strength-Training Exercises
Dietary Guidelines for Strength Development
Core Strength Training
Pilates Exercise System
Stability Exercise Balls
Elastic-Band Resistive Exercise
Exercise Safety Guidelines
Setting Up Your Own Strength-Training Program
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Strength-Training Exercises without Weights
Strength-Training Exercises with Weights
Stability Ball Exercises
Lab 7A: Muscular Strength and Endurance Assessment
Lab 7B: Strength-Training Program
Ch 8: Muscular Flexibility
Objectives
Benefits of Good Flexibility
Flexibility in Older Adults
Factors Affecting Flexibility
Assessment of Flexibility
Interpreting Flexibility Test Results
Principles of Muscular Flexibility Prescription
Proprioceptive Neuromuscular Facilitation
Physiological Response to Stretching
Intensity
Repetitions
Frequency of Exercise
When to Stretch?
Flexibility Exercises
Preventing and Rehabilitating Low-Back Pain
Effects of Stress
Personal Flexibility and Low-Back Conditioning Program
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Flexibility Exercises
Exercises for the Prevention and Rehabilitation of Low-Back Pain
Lab 8A: Muscular Flexibility Assessment
Lab 8B: Posture Evaluation
Lab 8C: Flexibility Development and Low-Back Conditioning
Ch 9: Skill Fitness and Fitness Programming
Objectives
Performance Tests for Skill-Related Fitness
Power
Team Sports
Specific Exercise Considerations
Exercise-Related Injuries
Acute Sports Injuries
Muscle Soreness and Stiffness
Exercise Intolerance
Side Stitch
Shin Splints
Muscle Cramps
Exercise and Aging
Physical Training in the Older Adult
Preparing for Sports Participation
Base Fitness Conditioning
Sport-Specific Conditioning
Overtraining
Periodization
Personal Fitness Programming: An Example
Cardiorespiratory Endurance
Muscular Strength and Endurance
Body Composition
You Can Get It Done
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 9A: Assessment of Skill Fitness
Lab 9B: Personal Fitness Plan
Ch 10: Stress Assessment and Management Techniques
Objectives
The Mind-Body Connection
The Brain
Stress and Illness
Sleep and Wellness
Stress
Stress Adaptation
Perceptions and Health
Self-Esteem
Fighting Spirit
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
Physical Activity
Relaxation Techniques
Biofeedback
Progressive Muscle Relaxation
Breathing Techniques for Relaxation
Visual Imagery
Autogenic Training
Meditation
Yoga
Tai Chi
Which Technique is Best?
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 10A: Stress Events Scale
Lab 10B: Type A Personality and Hostility Assessment
Lab 10C: Stress Vulnerability Questionnaire
Lab 10D: Goals and Time Management Skills
Lab 10E: Stress Management
Ch 11: A Healthy Lifestyle
Objectives
The Seven Dimensions of Wellness
Spiritual Well-Being
Leading Health Problems in the United States
Increasing HDL Cholesterol
Lowering LDL Cholesterol
Elevated Triglycerides
Medications
Elevated Homocysteine
Inflammation
Diabetes
Metabolic Syndrome
Abnormal Electrocardiograms
Tobacco Use
Stress
Personal and Family History
Age and Gender
Cancer
Chronic Lower Respiratory Disease
Accidents
Substance Abuse
Sexually Transmitted Infections
An Educated Fitness and Wellness Consumer
Health and Fitness Club Memberships
Personal Trainers
Purchasing Exercise Equipment
Life Expectancy and Physiological Age
Self-Evaluation and Behavioral Goals for the Future
The Fitness Experience and a Challenge for the Future
Assess Your Behavior
Assess Your Knowledge
Notes
Suggested Readings
Lab 11A: Cardiovascular and Cancer Risk Management
Lab 11B: Life Expectancy and Physiological Age Prediction Questionnaire
Lab 11C: Fitness and Wellness Community Resources
Lab 11D: Self-Evaluation and Future Behavioral Goals
Appendix A: Nutritive Value of Selected Foods
Glossary
Index
