Preface
chapter 1
Understanding Wellness
Concepts of Health
Lifestyle and Health
Understanding Risks
High-Level Wellness
The Dimensions of Wellness
Growth in Wellness
Societal Norms
Changing Times: Making Wellness the Norm
Lab Activity 1-1 Healthy Lifestyle: A Self-Assessment
Lab Activity 1-2 Assessing Your Wellness
Lab Activity 1-3 Using HealthQuest
Lab Activity 1-4 Is Your Campus/Community Supportive of Wellness?
chapter 2
Lab Activity 2-1 Identify Your Current Stage of Change
Lab Activity 2-2 Behavior-Change Contract
Lab Activity 2-3 Behavior-Change Log
Lab Activity 2-4 Using HealthQuest
chapter 3
Developing and Assessing Physical Fitness
Importance of Exercise
Physical Activity and Health: A Report of the Surgeon General
Moderate Physical Activity for Health Promotion
What is Physical Fitness?
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Physical Fitness and Wellness
Benefits of Aerobic Exercise
The FITT Prescription for Cardiorespiratory Fitness
"F" Equals Frequency
"I" Equals Intensity
"T" Equals Time
"T" Equals Type
How Long Before Results Become Apparent?
Three-Part Workout
Warm-Up
Conditioning Bout
Cool-Down
Principles of Fitness Development
Progressive Overload
Specificity
Reversibility
Individual Differences
Cross Training
Assessing Physical Fitness
Guidelines for Medical Clearance
Cardiorespiratory Endurance Tests
Pretest Instructions
1.5-Mile Run Test
1-Mile Walk Test
3-Mile Bicycling Test
500-Yard Swim Test
500-Yard Water Run Test
3-Minute Step Test
Muscular Strength and Endurance Tests
Abdominal Curls
Push-Ups
Flexibility Tests
Quick Checks for Flexibility
Sit and Reach Test
Sit and Reach Wall Test
Body Composition Tests
Body Composition Assessment Using Skinfold
Calipers
How to Determine Desirable Weight
Body Girth Measurements
Body Girth Measures of Body Fat
Waist-to-Hip Ratio
Pinch Test
Lab Activity 3-1 Health/Exercise Assessment Form
Lab Activity 3-2 Exercise Clearance Form
Lab Activity 3-3 Check Your Heart Rate
Lab Activity 3-4 Calculate Your Target Heart Rate Range (THR)
Lab Activity 3-5 Personal Fitness Profile
Lab Activity 3-6 Health-Related Fitness Analysis '
Chart
Lab Activity 3-7 Understanding Health-Related Fitness Assessments
Lab Activity 3-8 Cardiorespiratory Fitness Assessment
Lab Activity 3-9 Muscular Endurance Assessment
Lab Activity 3-10 Flexibility Assessment
Lab Activity 3-11 Body Composition Assessment
Lab Activity 3-12 Body Mass, Waist-To-Hip Ratio, and Health Risk
Lab Activity 3-13 Cardiorespiratory Exercise Plan
Lab Activity 3-14 Cross-Training Workout Plan
Lab Activity 3-15 Exercise/Activity Log Sheet
Lab Activity 3-16 Using HealthQuest
chapter 4
Pursuing Lifetime Exercise
Activities
Aerobic Dance (Including Step Aerobics, Slide Training, Tae Bo, Spinning, and
Treading)
Step Aerobics
Slide Training
Tae-Bo
Spinning
Treading
Bicycling
Fitness Swimming
Fitness Walking
Indoor Exercise Equipment (Including Stationary Bikes, Steppers, Treadmills,
Ski Machines, Rowing Machines, and Elliptical Trainers)
Stationary Bikes
Steppers
Treadmills
Ski Machines
Rowing Machines
Elliptical Trainers
In-Line Skating
Jogging
Water Exercise/Aqua Aerobics
Lab Activity 4-1 Exercise Across the U.S.A.
Lab Activity 4-2 Sample Training Schedule for Half-Marathon (Mini)
13.1 Miles
Lab Activity 4-3 Sample Training Schedule for a Marathon: 26.2 Miles
(Beginner)
Lab Activity 4-4 Sample Training Schedule for a Marathon: 26.2 Miles
Lab Activity 4-5 Log Sheet
Lab Activity 4-6 Using HealthQuest
chapter 5
Developing Flexibility and Muscular Fitness
Flexibility
Benefits and Cautions
Types of Flexibility
Principles of Flexibility Development
Guidelines for Flexibility Development
Flexibility Exercises for Basic Fitness
PNF Partner-Assisted Stretches
Muscular Fitness
Resistance Training: Benefits and Cautions
Muscle Function
Determinants of Muscular Fitness Gains
Types of Resistance Training Programs
Principles of Resistance Training
Guidelines for Developing Muscular Fitness
Resistance-Training Programs
How to Shape and Tone Without Weights
Elastic Resistance
Partner Resistance Exercises
Lab Activity 5-1 Sample Flexibility Program
Lab Activity 5-2 Resistance Training Log
Lab Activity 5-3 Weight Training Experience
Lab Activity 5-4 Elastic Band Workout
Lab Activity 5-5 Exercises for Muscular Endurance, Shaping, and
Toning
Lab Activity 5-6 Partner Resistance Exercises
Lab Activity 5-7 Changing Behavior Using the Transtheoretical Model
Lab Activity 5-8 Using HealthQuest
chapter 6
Exploring Special Exercise Considerations
Similarities and Differences in Men's and Women's Exercise Performance
Females and Exercise
Menstruation
Pregnancy
Males and Exercise
Exercise Addiction
Exercise and Disease Resistance
Environmental Considerations
Exercising in the Cold
Exercising in the Heat
Contraindicated Exercises
Aging and Physical Activity
Aging and Performance
Does Exercise Increase Life Span?
Lab Activity 6-1 Exploring Special Exercise Considerations Challenge
Lab Activity 6-2 Changing Behavior Using the Transtheoretical Model
chapter 7
Maximizing Your Heart Health
Impact of Cardiovascular Disease
Coronary Heart Disease (CHD)
Angina Pectoris
Myocardial Infarction
Stroke (Brain Attack)
Risk Factors
Primary Risk Factors
Secondary Risk Factors
Treatment for Blocked Coronary Arteries
Drug Therapy
Angioplasty (or Balloon Angioplasty)
Coronary Bypass Surgery
New Techniques
The Future . . . Focus on Lifestyle
Mind and Body Connection
Lab Activity 7-1 Are You at Risk?
Lab Activity 7-2 Evaluation of Are You at Risk?
Lab Activity 7-3 How to Mend a Broken Heart
Lab Activity 7-4 Are You at Risk for Diabetes?
Lab Activity 7-5 Using HealthQuest
chapter 8
Coping with Stress
What Is Stress?
The Stress Response—a Three-Stage Process
Fight-or-Flight (Alarm Reaction)
Stage of Resistance
Stage of Exhaustion
Perception and Control
Harmful Effects of Stress
Measuring Your Stress
Daily Hassles and Uplifts
Type A Behavior and Stress
The Hot Reactor
Type A Behavior Modification
The Stress-Resistant Hardy Person
Building Skills for Stress Management
Strategy #1 Exercise
Strategy #2 Relaxation Techniques
2.a Meditation
2.b Autogenic Training and Imagery
2.c Jacobson's Progressive Relaxation
2.d Abdominal Breathing
2.e Hatha Yoga
2.f Massage
2.g Biofeedback Training
Strategy #3 Lifestyle Change
3.a The Impact of Diet
3.b Time Management
3.c Alcohol, Drugs, and Cigarettes
3.d Get Plenty of Restful Sleep
3.e Develop Satisfying Relationships
3.f Learn When to Seek the Help and Support '
of Others
3.g Balance Work and Play
Strategy #4 Reframing
Strategy #5 Create a Memory Bank
Lab Activity 8-1 Evaluation of the Life Event Stress Test
Lab Activity 8-2 How to Meditate and Experience the Relaxation Response
Lab Activity 8-3 Becoming Stress Resistant and Hardy
Lab Activity 8-4 Relaxation
Lab Activity 8-5 Measuring Your Stress and Coping Skills
Lab Activity 8-6 Time Management
Lab Activity 8-7 Using HealthQuest
Lab Activity 8-8 Changing Behavior Using the Transtheoretical Model
chapter 9
Preventing Common Injuries and Caring for the Lower Back
Injury Prevention
Overuse
Footwear
Weakness and Inflexibility
Mechanics
P.R.I.C.E.
P 5 Protect
R 5 Rest
I 5 Ice
C 5 Compress
E 5 Elevate
Heat and Pain Relievers
Common Injuries
Ankle Sprain
Blisters
Bursitis
Chafing
Heel Spur
Iliotibial Band Syndrome
Muscle Cramp
Muscle Soreness
Muscle Strain
Patellofemoral Syndrome
Plantar Fasciitis
Shin Splints
Side Stitch
Stress Fracture
Tendinitis
When to Seek Medical Help
Getting Back into Action
Care of the Lower Back
Ways to Avoid Lower Back Pain
Workplace Considerations
Lower Back Injuries
Exercises for the Lower Back
Lab Activity 9-1 Phil A. Case Study
Lab Activity 9-2 Action Plan for the Back
Lab Activity 9-3 Using HealthQuest
chapter 10
Eating for Wellness
Changing Times
The Government Takes Action
Nutrition Basics
Carbohydrates
Simple Carbohydrates (Sugars)
Complex Carbohydrates (Starches)
Proteins
Fats
Cholesterol
Fish Oils
Vitamins
Minerals
Calcium
Iron
Sodium
Water
Phytochemicals and Antioxidants: Disease Fighters
The Well-Balanced Diet
Making Positive Changes
Nutrition Labeling
Eating Out
Special Nutritional Concerns
Vegetarian Diet
Pregnancy
Aging
Sports and Fitness
Lab Activity 10-1 Food Log
Lab Activity 10-2 Analyze Your Diet
Lab Activity 10-3 How Much Fat?
Lab Activity 10-4 Label Reading Assignment
Lab Activity 10-5 Select and Analyze a Food Label
Lab Activity 10-6 Using HealthQuest
Lab Activity 10-7 Changing Behavior Using the Transtheoretical Model
chapter 11
Aiming for a Healthy Weight
Understanding Body Composition
Overweight Versus Obesity
Risks Associated with Obesity
Location of Fat
What Causes Obesity?
The Energy Balance Equation
Fat-Cell Theory
Set-Point Theory
Heredity
Metabolism
Nutrient Composition
What About "Dieting"?
Reliable Weight-Loss Programs
Lifetime Weight Management: Strategies for Success
Food Management
Emotional Management
Exercise Management
It Burns Calories
It Prevents Loss of Lean Muscle Mass
It Is a Natural Appetite Suppressor
It May Lower Your Set Point
It Helps Maintain Weight Loss
It Improves Self-Esteem
Gaining Weight: A Healthy Plan for Adding Pounds
Culture and Weight
There She Is . . . Miss Unrealistic America
Men Are Joining In
Eating Disorders
Bulimia Nervosa
Anorexia Nervosa
Binge Eating Disorder
What Can Be Done?
Lab Activity 11-1 Why Do You Eat? (An Eating Diary)
Lab Activity 11-2 How Active Are You?
Lab Activity 11-3 Estimating Your Basal Metabolic Rate (BMR)
Lab Activity 11-4 Food Guide Pyramid Nutrition and Weight Management
Log
Lab Activity 11-5 Weight Management Plan
Lab Activity 11-6 Using HealthQuest
chapter 12
Preventing Cancer
Cancer Incidence
What Is Cancer?
How to Cut Your Risk of Cancer: Primary '
Risk Factors
Tobacco Use
Sun Overexposure
Diet
Inactivity
Secondary Risk Factors for Cancer
Obesity
Excessive Alcohol Consumption
Exposure to Some Viral Infections
Exposure to Radiation, Workplace Hazards, and Certain Chemicals
Early Detection
Common Cancers
Skin Cancer
Breast Cancer
Prostate Cancer
Lung Cancer
Colon and Rectal Cancer
Testicular Cancer
Uterine and Cervical Cancer
Coping with Cancer
Lab Activity 12-1 What Is Your Cancer Risk
Lab Activity 12-2 Cancer Type and Risk Factors
Lab Activity 12-3 Using HealthQuest
Lab Activity 12-4 Cancer Prevention and Your Diet
Lab Activity 12-5 Planning a Dietary Defense Against '
Cancer
Lab Activity 12-6 Lunch Box Guidelines
Lab Activity 12-7 Changing Behavior Using the Transtheoretical Model
chapter 13
Understanding Substance Abuse and Addictive Behavior
Addiction
Addictive Behaviors Other Than Alcohol or Other Drug '
Use
Addictive Personality
Alcohol
Alcohol Absorption
Speed of Alcohol Absorption
Impact of Alcohol
Health and Long-Term Effects of Alcohol
Use, Moderate Use, and Abuse
College Binge Drinking/Positive Norming and Harm Reduction
Alcoholism
Strategies for Dealing with Alcohol
Alcohol and the Law
Fetal Alcohol Syndrome (FAS) and Fetal Alcohol Effect (FAE)
Tobacco
Smoking Is Becoming Socially Unacceptable
Why Do People Smoke?
Health Risks of Smoking
Smokeless Tobacco
Are You a Passive Smoker?
Why Should You Quit?
How to Quit Smoking
The Clock Strategy
Psychoactive Drugs
Depressants
The Date Rape Drugs (GHB and Rohypnol)
Marijuana (Cannabis)
Narcotics or Opiates
Heroin
Stimulants
Cocaine and Crack
Methamphetamine (a.k.a. Crank and Ice)
Psychedelics
LSD
MDMA (Ecstasy)
Inhalants
Drugs Affecting Physical Performance
Anabolic Steroids
Amphetamines
Diuretics
Caffeine
Over-the-Counter and Prescription Drugs
Lab Activity 13-1 Substance Abuse Values Clarification
Lab Activity 13-2 Substance Abuse Harm Reduction
Lab Activity 13-3 Tobacco Use Values Clarification
Lab Activity 13-4 Using HealthQuest
Lab Activity 13-5 Using HealthQuest
Lab Activity 13-6 Changing Behavior Using the Transtheoretical Model
Lab Activity 13-7 Creating Balance in Your Life
chapter 14
Preventing Sexually Transmitted
Disease
Sexually Transmitted Disease
Chlamydia
Gonorrhea
Syphilis
Primary Syphilis
Secondary Syphilis
Latent Syphilis
Tertiary Syphilis
Genital Herpes
Genital Warts and Other Human Papilloma Virus Infections
Hepatitis B
Acquired Immune Deficiency Syndrome (AIDS)
What Is AIDS? What Is HIV?
What Are Symptoms of an HIV Infection?
How Does HIV Spread?
HIV: What Is Safe?
Should I Be Tested for AIDS?
What About an AIDS Vaccine?
Why Should I Be Concerned About AIDS?
How Can I Protect Myself from STDs?
Abstinence
Choosing Lower-Risk Sexual Activities
Planning Ahead for Safer Sex
How to Use Condoms
Coping with Unwanted Sexual Pressure and Avoiding Sexual Assault
Lab Activity 14-1 Values Clarification Statements
Lab Activity 14-2 Self-Test on STD Prevention
Lab Activity 14-3 Using HealthQuest
Lab Activity 14-4 Discussing Safer Sex
chapter 15
Planning Wellness for a Lifetime
Taking Charge
Partners in Prevention
Understanding Quackery
Campus Wellness
Career Wellness
Family Wellness
The Well Relationship
The Well Child
Personal Safety Issues
Automobile Seat Belts
Driving Safety
Personal Safety Awareness
Crime Prevention
Wellness Trends and Challenges for the Future
Trend 1: Changes in Health Care
Trend 2: Aging America
Trend 3: The Mind-Body Connection
Challenge 1: Diversity
Challenge 2: The Environment
Challenge 3: Cultivating a Wellness Mindset in Everyone
A Parting Thought
Lab Activity 15-1 Quackery Detection
Lab Activity 15-2 Look to the Future
Lab Activity 15-3 The Environment
Lab Activity 15-4 Finding Balance in Life
Lab Activity 15-5 A Pop Quiz on Life
Glossary
Credits
Bibliography
Index
2002 McGraw-Hill Higher Education