Principles and Labs for Fitness and Wellness, 15th Edition
- Length: 656 pages
- Edition: 15
- Language: English
- Publisher: Cengage Learning
- Publication Date: 2019-01-01
- ISBN-10: 0357020251
- ISBN-13: 9780357020258
- Sales Rank: #344231 (See Top 100 Books)
Accept the wellness challenge with PRINCIPLES AND LABS FOR FITNESS AND WELLNESS, 15th Edition! Designed to get you off the couch and into an active lifestyle, this book challenges you to be your best self and inspire others while you’re at it. By adopting key behavior modification techniques and making small changes in your life, obstacles disappear–along with bad habits. This book also gives you the tools to create the right exercise program for your values, make solid nutrition choices, lead an active lifestyle and overcome any barriers to personal change you may face. To support you all the way, PRINCIPLES AND LABS FOR FITNESS AND WELLNESS, 15th Edition, offers interactive tools such as exercise videos, online labs and self-assessments for maintaining your healthy lifestyle.
Cover Title page Copyright page Chapter Labs Contents Preface Chapter 1: Physical Fitness and Wellness The Wellness Challenge for You Today Life Expectancy The Gender Gap in Life Expectancy The Need to Prevent Disease, Not Only Cure It Leading Health Problems in the United States Diseases of the Cardiovascular System Cancer Chronic Lower Respiratory Disease Accidents Medical Error in U.S. Hospitals: An Untracked Mortality Risk Physical Activity Affects Health and Quality of Life Exercise Is Medicine Additional Benefits of a Comprehensive Fitness Program Health Benefits Exercise and Brain Function Sitting Disease: A 21st-Century Chronic Disease Physical Activity and Exercise Defined Types of Physical Fitness Fitness Standards: Health versus Physical Fitness Health Fitness Standards Physical Fitness Standards Which Program Is Best? Federal Guidelines for Physical Activity Monitoring Daily Physical Activity Activity Trackers Recommended Steps per Day Economic Benefits of Physical Activity Wellness The Seven Dimensions of Wellness Physical Wellness Emotional Wellness Mental Wellness Social Wellness Environmental Wellness Occupational Wellness Spiritual Wellness Meeting the Challenge for Our Day Wellness Education: Using This Book A Personalized Approach Exercise Safety Assessment of Resting Heart Rate and Blood Pressure Mean Blood Pressure Lab 1A Daily Physical Activity Log Lab 1B Wellness Lifestyle Questionnaire Lab 1C Health History Questionnaire Lab 1D Resting Heart Rate and Blood Pressure Chapter 2: Behavior Modification Living in a Toxic Health and Fitness Environment Environmental Influence on Physical Activity Environmental Influence on Diet and Nutrition Keys to Changing Behavior Personal Values and Behavior Your Unique Individuality and Nature Your Brain and Your Habits Changing Habits through Mindfulness and Repetition Changing Habits by Focusing on Long-Term Values Planning and Willpower Growth versus Fixed Mindset Implementation Intentions Self-Efficacy Sources of Self-Efficacy Motivation and Locus of Control Barriers to Change Behavior Change Theories The Transtheoretical Model of Change Relapse The Process of Change Techniques of Change Goal Setting and Evaluation SMART Goals Goal Evaluation Lab 2A Exercising Control over Your Physical Activity and Nutrition Environment Lab 2B Behavior Modification Plan Lab 2C Setting SMART Goals Chapter 3: Nutrition for Wellness Nutrients Carbohydrates Simple Carbohydrates Complex Carbohydrates Fiber Types of Fiber Computing Daily Carbohydrate Requirement Fats (Lipids) Simple Fats Compound Fats Derived Fats Proteins Vitamins Minerals Water A Healthy Diet Nutrition Standards Dietary Reference Intakes Daily Values Nutrient Analysis Achieving a Balanced Diet Choosing Healthy Foods Vegetarianism Nutrient Concerns Nuts Soy Products Probiotics Advanced Glycation End Products Diets From Other Cultures Mediterranean Diet Ethnic Diets Nutrient Supplementation Antioxidants Multivitamins Vitamin D Folate Benefits of Foods Functional Foods Organic Foods Genetically Modified Crops Energy Substrates for Physical Activity Energy (ATP) Production Nutrition for Athletes Carbohydrate Loading Strenuous Exercise and Strength Training Hyponatremia Bone Health and Osteoporosis Iron Deficiency 2015–2020 Dietary Guidelines for Americans Key Recommendations Physical Activity Recommendation Proper Nutrition: A Lifetime Prescription for Healthy Living Lab 3A Nutrient Analysis Lab 3B MyPlate Record Form Chapter 4: Body Composition What Is Body Composition? Types of Body Fat Essential and Storage Fat Why Does Body Composition Matter? High Body Weight Does Not Always Mean High Body Fat Low Body Weight Does Not Always Mean Low Body Fat Weight Loss versus Fat Loss Avoiding Creeping Changes in Body Composition Body Shape and Health Risk Subcutaneous and Visceral Fat Techniques to Assess Body Composition Dual Energy X-ray Absorptiometry Hydrostatic Weighing Air Displacement Skinfold Thickness Girth Measurements Bioelectrical Impedance Metrics Used to Assess Body Size and Shape Body Mass Index Waist Circumference Waist-to-Height Ratio: “Keep your waist circumference to less than half your height Obtaining an Accurate Waist Measurement Determining Recommended Body Weight Begin with Your Current Body Composition Calculate Your Recommended Body Weight Importance of Regularly Assessing Body Composition Lab 4A Body Composition, Disease Risk Assessment, and Recommended Body Weight Determination Chapter 5: Weight Management Weight Management in the Modern Environment The Wellness Way to Lifetime Weight Management Overweight versus Obese Body Weight Affects Wellness Tolerable Weight Body Image and Acceptance The Weight-Loss Dilemma Consequences of Yo-Yo Dieting Diet Crazes Low-Carb Diets Exercise-Related Weight-Loss Myths Adopting Permanent Change Mental and Emotional Aspects of Weight Management Willpower versus Planning Mindful Eating versus Distracted Eating Avoiding Perfectionism Feelings of Satisfaction versus Deprivation Eating and the Social Environment Overcoming Emotional Eating Physiology of Weight Loss Energy-Balancing Equation Setpoint Theory Maintaining Metabolism and Lean Body Mass Rate of Weight Loss in Men versus Women Protein, Fats, Fiber, and Feeling Satisfied Losing Weight the Sound and Sensible Way Estimating Your Daily Energy Requirement Adjusting Your Fat Intake The Importance of Breakfast Drink Water and Avoid Liquid Calories Reducing Your Eating Occasions Foods That Aid in Weight Loss Monitoring Your Diet with Daily Food Logs Nondietary Factors That Affect Weight Management Sleep and Weight Management Light Exposure and BMI Monitoring Body Weight Physical Activity and Weight Management Physical Activity and Energy Balance Physical Activity Predicts Success at Weight Management Amount of Physical Activity Needed for Weight Loss Exercise and Body Composition Changes Overweight and Fit Debate Types of Exercise Recommended Energy Expenditure Following a Weight-Loss Program The Roles of Exercise Intensity and Duration in Weight Management Healthy Weight Gain Behavior Modification and Adherence to a Weight Management Program The Simple Truth Lab 5A Computing Your Dally 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 Chapter 6: Cardiorespiratory Endurance Basic Cardiorespiratory Physiology: A Quick Survey Aerobic and Anaerobic Exercise Benefits of Aerobic Exercise Assessing Physical Fitness Responders versus Nonresponders Assessing Cardiorespiratory Endurance Components of VO2 Tests to Estimate VO2max 1.5-Mile Run Test 1.0-Mile Walk Test Step Test Astrand-Ryhming Test 12-Minute Swim Test Interpreting the Results of Your VO2max Ready to Start an Exercise Program Guidelines for Developing Cardiorespiratory Endurance Intensity Type (Mode) Time (Duration) Frequency Volume Progression Rate Rating the Fitness Benefits of Aerobic Activities Getting Started and Adhering to a Lifetime Exercise Program A Lifetime Commitment to Fitness Lab 6A Cardiorespiratory Endurance Assessment Lab 6B Caloric Expenditure and Exercise Heart Rate Lab 6C Exercise Readiness Questionnaire Lab 6D Cardiorespiratory Exercise Prescription Chapter 7: Muscular Fitness Benefits of Strength Training Improves Functional Capacity Improves Overall Health Increases Muscle Mass and Resting Metabolism Improves Body Composition Helps Control Blood Sugar Enhances Quality of Life as You Age Gender Differences Assessing Muscular Strength and Endurance Muscular Strength: Hand Grip Strength Test Muscular Endurance Test Muscular Strength and Endurance Test Basic Muscle Physiology Types of Muscle Hypertrophy Factors That Affect Muscular Fitness Neural Function Types of Muscle Fiber Overload Specificity of Training Training Volume Periodization Guidelines for Strength Training Type (Mode) of Training Intensity (Resistance) Time (Sets) Frequency Results in Strength Gain Dietary Guidelines for Strength and Muscular Development Strength-Training Exercises Exercise Variations Plyometric Exercise Core Strength Training Stability Exercise Balls Elastic-Band Resistive Exercise Exercise Safety Guidelines Setting Up Your Own Strength-Training Program Lab 7A Muscular Strength and Endurance Assessment Lab 7B Strength-Training Program Chapter 8: Muscular Flexibility Benefits of Good Flexibility Maintains Healthy Muscles and Joints Improves Mental Health Relieves Muscle Cramps Improves Posture and Prevents Low Back Pain Relieves Chronic Pain What Factors Affect Flexibility? Joint Structure Adipose Tissue Muscular Elasticity and Genetics Body Temperature Age Gender Level of Physical Activity Assessing Flexibility Modified Sit-and-Reach Test Total Body Rotation Test Shoulder Rotation Test Interpreting Flexibility Test Results Guidelines for Developing Muscular Flexibility Types of Stretching Exercises Physiological Response to Stretching Frequency Intensity Time/Repetitions Volume Pattern/When to Stretch? Flexibility Exercises Exercises that May Cause Injury Preventing and Rehabilitating Low Back Pain Causes of Low Back Pain Improving Body Posture When to Call a Physician Treatment Options Personal Flexibility and Low Back Conditioning Program Lab 8A Muscular Flexibility Assessment Lab 8B Posture Evaluation Lab 8C Flexibility Development and Low Back Conditioning Programs Chapter 9: Personal Fitness Programming Choosing an Exercise Program with Your Values in Mind Being Flexible with Your Exercise Routine Keys to Planning Exercise for Health and Fitness Basic Exercise Training Principles Interval Training High-Intensity Interval Training Ultra-Short Workouts Cross-Training Overtraining Periodization Skill-Related Fitness The Six Components of Skill-Related Fitness Team Sports Performance Tests for Skill-Related Fitness Training for Sports Participation Preparing for Sports Participation Base Fitness Conditioning Sport-Specific Conditioning Training for Distance Sport-Specific Flexibility Training General Exercise Considerations Time of Day for Exercise Exercise in Heat and Humidity Exercise in Cold Weather Exercising with the Cold or Flu Nutrition and Hydration during Exercise Fluid Replacement during Exercise Meal Timing during Exercise Exercise-Related Injuries Muscle Soreness and Stiffness Exercise Intolerance Side Stitch Shin Splints Muscle Cramps Acute Sports Injuries Tailoring Exercise to Health Circumstances Asthma and Exercise Arthritis and Exercise Diabetes and Exercise Smoking and Exercise Women’s Health and Exercise Menstruation and Exercise The Female Athlete Triad Exercise and Dysmenorrhea Exercise during Pregnancy Exercise and Aging Benefits of Lifelong Exercise Exercise Training for Seniors Body Composition in Seniors Exercise and Mental Health in Seniors Exercise Recommendations for Seniors You Can Get It Done Lab 9A Personal Reflection on Exercise and Exercise Enjoyment Lab 9B Assessment of Skill Fitness Lab 9C Personal Fitness Plan Chapter 10: Stress Assessment and Management Techniques The Mind–Body Connection Emotions Can Trigger Physical Responses What is Stress? Eustress and Distress How the Body Responds and Adapts to Stress Alarm Reaction Resistance Exhaustion and Recovery Examples of General Adaptation Syndrome Sources of Stress How Perception and Attitude Affect Health Self-Esteem Fighting Spirit How Behavior Patterns Affect Health Type A Type B Type C Certain Type A Behavior Increases Risk for Disease Type A Personality and Hostility Assessment Vulnerability to Stress Sleep Management How Much Sleep Do I Need? What Happens If I Don’t Get Enough Sleep? College Students Are Among the Most Sleep-Deprived Does It Help to “Catch Up” on Sleep on Weekends? Time Management Five Steps to Time Management Managing Technostress Coping with Stress Identify and Change Stressors Within Your Control Accept and Cope with Stressors Beyond Your Control Control Stress with Exercise Relaxation Techniques Which Technique Is Best? 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 Chapter 11: Preventing Cardiovascular Disease Cardiovascular Disease Most Prevalent Forms of Cardiovascular Disease Stroke Coronary Heart Disease (CHD) Coronary Heart Disease Risk Profile Leading Risk Factors for Coronary Heart Disease Physical Inactivity Abnormal Electrocardiograms Abnormal Cholesterol Profile Elevated Triglycerides Elevated Homocysteine Inflammation Diabetes Hypertension (High Blood Pressure Excessive Body Fat Tobacco Use Tension and Stress Personal and Family History Age Cardiovascular Risk Reduction Lab 11A Self-Assessment Coronary Heart Disease Risk Factor Analysis Chapter 12: Cancer Prevention How Cancer Starts DNA Mutations Tumor Formation Metastasis Genetic versus Environmental Risk Epigenetics Incidence of Cancer Guidelines for Preventing Cancer Top Twelve Recommendations for a Cancer Prevention Lifestyle How Can I Know Which Substances Cause Cancer? Adopt Healthy Lifestyle Habits Consume a Well-Balanced Diet with Ample Amounts of Fruits and Vegetables Vegetables and Legumes Phytonutrients Antioxidants Tea Vitamin D Fiber and Calcium Spices Monounsaturated and Omega-3 Fats Soy Processed Meat and Protein Starches Cooked at High Heat Sugar Alcohol Consumption Nutrient Supplements Maintain Recommended Body Weight Abstain from Tobacco Avoid Excessive Sun Exposure How Risky Is the Occasional Sunburn? How Risky Is Indoor Tanning? Monitor Estrogen, Radiation Exposure, and Potential Occupational Hazards Be Physically Active Other Factors Screening and Early Detection Nine Warning Signs of Cancer Cancer: Assessing Your Risks Risk Factors for Common Sites of Cancer What Can You Do? Lab 12A Cancer Prevention Guidelines Lab 12B Early Signs of Illness Lab 12C Cancer Risk Profile Chapter 13: Addictive Behavior Addiction How Addiction Develops Drug Misuse and Abuse Caffeine Nonmedical Use of Prescription Drugs Inhalant Abuse Marijuana Cocaine Methamphetamine MDMA (Ecstasy) Heroin New Psychoactive Substances (Synthetic Drugs) Synthetic Cannabinoids (Fake Pot or Spice) Alcohol Effects on the Body Current Trends Addictive and Social Consequences of Alcohol Abuse Alcohol on Campus How to Cut Down on Drinking Treatment of Addictions Tobacco Types of Tobacco Products Effects on the Cardiovascular System Smoking and Cancer Effects of Secondhand Smoke Health Care Costs of Smoking Morbidity and Mortality Trends Against Tobacco Why Smoking Is Addicting Why Do You Smoke? Test How to Quit Do You Want to Quit? Test Quitting Cold Turkey Cutting Down Gradually Nicotine-Substitution Products Life after Cigarettes Enjoy Immediate Health Benefits Think of Yourself as a Non-Smoker Lab 13A Addictive Behavior Questionnaires Lab 13B Smoking Cessation Questionnaires Chapter 14: Preventing Sexually Transmitted Infections Types and Causes of Sexually Transmitted Infections Four Most Common Bacterial/Parasitical STIs Chlamydia Gonorrhea Syphilis Trichomoniasis Four Most Common Viral STIs Human Papillomavirus (HPV) and Genital Warts Genital Herpes Hepatitis HIV and AIDS Preventing Sexually Transmitted Infections Wise Dating Monogamous Sexual Relationship Lab 14A Self-Quiz on HIV and AIDS Chapter 15: Lifetime Fitness and Wellness Chronological versus Physiological Age Life Expectancy Conventional Western Medicine Finding a Physician Searching for a Hospital Complementary and Alternative Medicine Types of CAM Practices Costs for CAM CAM Shortcomings Finding a CAM Practitioner Integrative Medicine Quackery and Fraud Deception in Advertising Deception in the Media Tips to Avoid Unreliable Information Online How to Research and Report Consumer Fraud Looking at Your Fitness Future Health and Fitness Club Memberships Personal Trainers Choosing a Certified Trainer Purchasing Exercise Equipment Self-Evaluation and Behavioral Goals for the Future Self-Evaluation Behavioral Goals for the Future The Fitness and Wellness Experience: Patty’s Success A Lifetime Commitment to Fitness and Wellness Lab 15A Life Expectancy and Physiological Age Prediction Questionnaire Lab 15B Fitness and Wellness Community Resources Lab 15C Self-Evaluation and Future Behavioral Goals Notes Answer Key Glossary Index
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