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FITNESS AND WELLNESS, SIXTH EDITION is a colorful, concise, less expensive option for instructors who value the powerful instruction that is the hallmark of the Hoegers' fitness and wellness texts. If you want the beauty found in the more comprehensive fitness and wellness text, the large ancillary package (see the "Ancillaries" section for a full listing), but are concerned about price and/or do not have enough time to get through the material, then this is your text! FITNESS AND WELLNESS, now package with the Profile Plus 2005 CD-ROM, concentrates on health-related physical fitness components, with beneficial information about wellness. Inside, you'll find discussions on motivation and behavior modification with an emphasis on teaching individuals how to take control of their personal health and lifestyle habits so they can make a constant and deliberate effort to stay healthy and realize their highest potentials for well-being.

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• Preface(p. ix)
• 1 The Importance of Physical Fitness and Wellness(p. 1)
• Physical Activity Versus Exercise(p. 2)
• Lifestyle, Health, and Quality of Life(p. 3)
• Wellness(p. 5)
• Healthy Life Expectancy(p. 7)
• Physical Fitness(p. 8)
• Health-Related Fitness(p. 8)
• Skill-Related Fitness(p. 8)
• Benefits of Fitness and Wellness(p. 9)
• Surgeon General's Report on Physical Activity and Health(p. 12)
• National Health Objectives for the Year 2010(p. 13)
• The Path to Fitness and Better Quality of Life(p. 13)
• Behavior Modification(p. 13)
• Transtheoretical Model(p. 14)
• Stages of Change(p. 14)
• Motivation and Locus of Control(p. 17)
• Behavior Modification Principles(p. 18)
• Goal Setting for Change(p. 20)
• A Word of Caution Before You Start Exercise(p. 21)
• Notes(p. 22)
• Activity 1.1 Stages of change(p. 23)
• Activity 1.2 Health history questionnaire(p. 25)
• 2 Assessment of Physical Fitness(p. 27)
• Fitness Assessment Battery(p. 28)
• Cardiorespiratory Endurance(p. 29)
• 1.5-Mile Run Test(p. 31)
• 1.0-Mile Walk Test(p. 32)
• Muscular Strength and Endurance(p. 33)
• Determining Strength(p. 34)
• Muscular Endurance Test(p. 34)
• Interpretation of Strength Test(p. 37)
• Muscular Flexibility(p. 38)
• Assessment of Flexibility(p. 39)
• Interpretation of Flexibility Tests(p. 41)
• Body Composition(p. 42)
• Assessment of Body Composition(p. 44)
• Effects of Exercise and Diet on Body Composition(p. 51)
• Notes(p. 52)
• Activity 2.1 Personal fitness profile: pre-test(p. 53)
• Activity 2.2 Computation form for recommended body weight, body mass index (BMI), and waist-to-hip ratio(p. 55)
• 3 Exercise Prescription(p. 57)
• Readiness For Exercise(p. 58)
• Cardiorespiratory Endurance(p. 59)
• Cardiorespiratory Exercise Prescription(p. 59)
• Muscular Strength and Endurance(p. 63)
• Principles of Strength and Endurance Training(p. 63)
• Strength-Training Prescription(p. 63)
• Strength-Training Exercises(p. 67)
• Strength-Training Guidelines(p. 68)
• Designing Your Own Strength Training Program(p. 68)
• Muscular Flexibility(p. 69)
• Muscular Flexibility Prescription(p. 69)
• When To Stretch?(p. 71)
• Designing a Flexibility Program(p. 71)
• Preventing and Rehabilitation of Low-Back Pain(p. 72)
• Tips to Enhance Adherence to Exercise(p. 74)
• Setting Fitness Goals(p. 75)
• Notes(p. 78)
• Activity 3.1 Advantages and disadvantages of adding exercise to your lifestyle(p. 79)
• Activity 3.2 Exercise prescription and goal-setting forms(p. 81)
• Activity 3.3 Exercise logs(p. 83)
• 4 Evaluating Fitness Activities(p. 85)
• Aerobic Activities(p. 85)
• Walking(p. 86)
• Hiking(p. 86)
• Jogging(p. 87)
• Aerobics(p. 88)
• Swimming(p. 89)
• Water Aerobics(p. 90)
• Cycling(p. 91)
• Spinning(p. 93)
• Belt-Aided Aerobic Activities(p. 93)
• Cross-Training(p. 94)
• Rope Skipping(p. 95)
• Cross-Country Skiing(p. 95)
• In-Line Skating(p. 95)
• Rowing(p. 96)
• Stair Climbing(p. 96)
• Racquet Sports(p. 96)
• Rating the Fitness Benefits of Aerobic Activities(p. 97)
• Skill-Related Fitness(p. 99)
• Team Sports(p. 100)
• Tips to Enhance Your Aerobic Workout(p. 100)
• Notes(p. 102)
• 5 Nutrition for Wellness(p. 103)
• Essential Nutrients(p. 104)
• Carbohydrates(p. 104)
• Fats(p. 106)
• Proteins(p. 107)
• Vitamins(p. 107)
• Minerals(p. 107)
• Water(p. 107)
• Nutrition Standards(p. 108)
• Dietary Reference Intakes(p. 108)
• Daily Values(p. 108)
• A Balanced Diet(p. 110)
• Nutrient Analysis(p. 114)
• Vegetarianism(p. 115)
• Nutrient Supplementation(p. 115)
• Iron(p. 116)
• Antioxidants and Folate(p. 116)
• Folate(p. 119)
• Benefits of Foods(p. 119)
• Eating Disorders(p. 120)
• Anorexia Nervosa(p. 120)
• Bulimia Nervosa(p. 121)
• Dietary Guidelines for North Americans(p. 122)
• A Lifetime Commitment to Wellness(p. 123)
• Notes(p. 124)
• Activity 5.1(p. 125)
• 6 Weight Management(p. 127)
• Tolerable Weight(p. 128)
• Principles of Weight Management(p. 129)
• Exercise: The Key to Successful Weight Management(p. 132)
• The Myth of Spot Reducing(p. 134)
• Exercise Restrictions(p. 134)
• Low-Intensity Versus High-Intensity Exercise for Weight Loss(p. 135)
• Designing Your Own Weight-Loss Program(p. 136)
• Estimating your Caloric Intake(p. 136)
• Monitoring Your Diet With Daily Food Logs(p. 138)
• Tips for Behavior Modification and Adherence to a Lifetime Weight Management Program(p. 139)
• In Conclusion(p. 142)
• Notes(p. 143)
• Activity 6.1 Daily caloric requirement: computation form(p. 145)
• Activity 6.2 Daily food intake record: 1,200 calorie-diet plan(p. 147)
• 7 Stress Management and Assessment(p. 151)
• The Body's Reaction to Stress(p. 152)
• Behavior Patterns(p. 153)
• Vulnerability to Stress(p. 156)
• Sources of Stress(p. 156)
• Coping With Stress(p. 159)
• Time Management(p. 160)
• Relaxation Techniques(p. 162)
• Notes(p. 166)
• Activity 7.1 Stress analysis(p. 167)
• 8 A Healthy Lifestyle Approach(p. 169)
• A Wellness Lifestyle(p. 169)
• Spiritual Well-Being(p. 170)
• Causes of Death(p. 171)
• Diseases of the Cardiovascular System(p. 171)
• Types of Cardiovascular Disease and Their Prevalence(p. 171)
• Risk Factors(p. 172)
• Cancer(p. 184)
• Guidelines for Preventing Cancer(p. 185)
• Other Factors(p. 190)
• Warning Signals(p. 191)
• Chronic Obstructive Pulmonary Disease(p. 191)
• Accidents(p. 191)
• Substance Abuse(p. 192)
• Alcohol(p. 192)
• Illegal Drugs(p. 192)
• Marijuana(p. 192)
• Cocaine(p. 192)
• Methamphetamine(p. 193)
• Heroin(p. 193)
• Sexually Transmitted Diseases(p. 194)
• HIV/AIDS(p. 194)
• Guidelines for Preventing STDs(p. 195)
• Notes(p. 197)
• Activity 8.1 Managing cardiovascular disease and cancer risks(p. 199)
• 9 Relevant Questions and Answers about Fitness and Wellness(p. 201)
• Safety of Exercise Participation and Injury Prevention(p. 201)
• Special Considerations for Women(p. 211)
• Nutrition and Weight Control(p. 217)
• Exercise and Aging(p. 219)
• Fitness/Wellness Consumer Issues(p. 222)
• What's Next?(p. 225)
• Notes(p. 226)
• Appendixes
• A Strength-Training Exercises(p. 227)
• Strength-Training Exercises Without Weights(p. 229)
• Strength-Training Exercises With Weights(p. 234)
• B Flexibility Exercises(p. 237)
• C Exercises for the Prevention and Rehabilitation of Low-Back Pain(p. 239)
• D Caloric, Protein, Fat, Saturated Fat, Cholesterol, and Carbohydrate Content of Selected Foods(p. 241)
• Glossary(p. 251)
• Index(p. 255)