Principles and Labs for Physical Fitness Seventh Edition Werner W.K. Hoeger Boise State University Sharon A. Hoeger Fitness & Wellness, Inc. Australia • Brazil • Japan • Korea • Mexico • Singapore • Spain • United Kingdom • United States Principles and Labs for Physical Fitness, © 2010, 2008 Wadsworth, Cengage Learning Seventh Edition ALL RIGHTS RESERVED. No part of this work covered by the copyright herein Werner W.K. Hoeger, Sharon A. Hoeger may be reproduced, transmitted, stored, or used in any form or by any means, graphic, electronic, or mechanical, including but not limited to photocopying, Publisher: Yolanda Cossio recording, scanning, digitizing, taping, Web distribution, information networks, Development Editor: Anna Lustig or information storage and retrieval systems, except as permitted under Assistant Editor: Elesha Feldman Section 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the publisher. 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Printed in the United States of America 1 2 3 4 5 6 7 13 12 11 10 09 iii Brief Contents Chapter 1 Chapter 6 Why Physical Fitness? 3 Cardiorespiratory Endurance 193 Lab 1A Daily Physical Activity Log 33 Lab 6A Cardiorespiratory Endurance Assessment 225 Lab 1B Clearance for Exercise Participation 35 Lab 6B Caloric Expenditure and Exercise Heart Rate 227 Lab 1C Resting Heart Rate and Blood Pressure 37 Lab 6C Exercise Readiness Questionnaire 231 Chapter 2 Lab 6D Cardiorespiratory Exercise Prescription 233 Behavior Modifi cation 39 Chapter 7 Lab 2A Exercising Control over Your Physical Activity Muscular Strength and and Nutrition Environment 61 Endurance 235 Lab 2B Behavior Modifi cation Plan 63 Lab 2C Setting SMART Goals 65 Lab 7A Muscular Strength and Endurance Assessment 283 Chapter 3 Lab 7B Strength-Training Program 285 Nutrition for Wellness 67 Chapter 8 Lab 3A Nutrient Analysis 115 Muscular Flexibility 287 Lab 3B MyPyramid Record Form 119 Lab 8A Muscular Flexibility Assessment 315 Chapter 4 Lab 8B Posture Evaluation 317 Body Composition 121 Lab 8C Flexibility Development and Low-Back Lab 4A Hydrostatic Weighing for Body Composition Conditioning 319 Assessment 143 Chapter 9 Lab 4B Body Composition Assessment, Disease Risk Skill Fitness and Fitness Assessment, and Recommended Body Weight Determination 145 Programming 321 Chapter 5 Lab 9A Assessment of Skill Fitness 351 Weight Management 147 Lab 9B Personal Fitness Plan 353 Lab 5A Computing Your Daily Caloric Chapter 10 Requirement 181 Stress Assessment and Management Lab 5B Weight-Loss Behavior Modifi cation Plan 183 Techniques 357 Lab 5C Calorie-Restricted Diet Plans 185 Lab 10A Life Experiences Survey 379 Lab 5D Healthy Plan for Weight Maintenance or Lab 10B Type A Personality and Hostility Gain 189 Assessment 381 Lab 5E Weight Management: Measuring Progress 191 Lab 10C Stress Vulnerability Questionnaire 383 Lab 10D Goals and Time Management Skills 385 Lab 10E Stress Management 389 iv S Chapter 11 Appendix 443 T N A Healthy Lifestyle 391 E Glossary 455 T N Lab 11A Cardiovascular and Cancer Risk O Answers to Assess Your Knowledge C Management 431 F Questions 465 E Lab 11B Life Expectancy and Physiologic Age I BR Prediction Questionnaire 433 Index 467 Lab 11C Fitness and Wellness Community Resources 437 Lab 11D Self-Evaluation and Future Behavioral Goals 439 v Contents Chapter 1 Suggested Readings 32 Why Physical Fitness? 3 Lab 1A Daily Physical Activity Log 33 Lab 1B Clearance for Exercise Participation 35 Life Expectancy Versus Healthy Life Lab 1C Resting Heart Rate and Blood Pressure 37 Expectancy 5 Lifestyle as a Health Problem 6 Chapter 2 Physical Activity and Exercise Defi ned 6 Behavior Modifi cation 39 2007 ACSM/AHA Physical Activity and Public Living in a Toxic Health and Fitness Health Recommendations 7 Environment 41 2008 Federal Guidelines for Physical Activity 7 Environmental Infl uences on Physical Activity 41 Importance of Increased Physical Activity 8 Environmental Infl uence on Diet and Monitoring Daily Physical Activity 10 Nutrition 43 Fitness and Longevity 12 Barriers to Change 45 Types of Physical Fitness 15 Self-Effi cacy 46 Fitness Standards: Health Versus Physical Motivation and Locus of Control 47 Fitness 16 Changing Behavior 48 Health Benefi ts 20 Relapse 52 Economic Benefi ts 20 The Process of Change 52 A Healthy Lifestyle Challenge for the 21st Techniques of Change 55 Century 23 Goal Setting and Evaluation 55 National Health Objectives for 2010 24 Assess Your Behavior 58 Guidelines for a Healthy Lifestyle: Using This Book 26 Assess Your Knowledge 58 Resting Heart Rate and Blood Pressure Media Menu 59 Assessment 27 Notes 60 Assess Your Behavior 29 Suggested Readings 60 Assess Your Knowledge 30 Lab 2A Exercising Control over Your Physical Media Menu 31 Activity and Nutrition Environment 61 Notes 31 Lab 2B Behavior Modifi cation Plan 63 Lab 2C Setting SMART Goals 65 Chapter 3 Nutrition for Wellness 67 Nutrients 71 Balancing the Diet 80 Image not available due to copyright restrictions Nutrition Standards 81 Nutrient Analysis 84 Nutrient Supplementation 95 Energy Substrates for Physical Activity 101 Nutrition for Athletes 102 Bone Health and Osteoporosis 104 vi S 2005 Dietary Guidelines for Americans 108 T N Proper Nutrition: A Lifetime Prescription for E T Healthy Living 110 N O C Assess Your Behavior 111 Assess Your Knowledge 111 Media Menu 112 Notes 113 Suggested Readings 113 Lab 3A Nutrient Analysis 115 Lab 3B MyPyramid Record Form 119 Chapter 4 Body Composition 121 Essential and Storage Fat 123 Eating Disorders 157 Techniques to Assess Body Composition 124 The Physiology of Weight Loss 160 Determining Recommended Body Weight 136 Diet and Metabolism 164 Importance of Regular Body Composition Exercise: The Key to Weight Management 165 Assessment 138 Losing Weight the Sound and Sensible Way 169 Assess Your Behavior 139 Behavior Modifi cation and Adherence to a Weight Assess Your Knowledge 139 Management Program 175 Media Menu 140 The Simple Truth 175 Notes 140 Assess Your Behavior 178 Suggested Readings 141 Assess Your Knowledge 178 Lab 4A Hydrostatic Weighing for Body Composition Media Menu 179 Assessment 143 Notes 179 Lab 4B Body Composition Assessment, Disease Suggested Readings 180 Risk Assessment, and Recommended Body Lab 5A Computing Your Daily Caloric Weight Determination 145 Requirement 181 Lab 5B Weight-Loss Behavior Modifi cation Plan 183 Lab 5C Calorie-Restricted Diet Plans 185 Lab 5D Healthy Plan for Weight Maintenance or Gain 189 Lab 5E Weight Management: Measuring Progress 191 Chapter 6 Cardiorespiratory Endurance 193 Basic Cardiorespiratory Physiology: A Quick Survey 196 Aerobic and Anaerobic Exercise 197 Physical Fitness Assessment 199 Chapter 5 Assessment of Cardiorespiratory Endurance 200 Weight Management 147 Tests to Estimate VO 201 2max Overweight Versus Obesity 150 Principles of Cardiorespiratory Exercise Diet Crazes 152 Prescription 209 vii Guidelines for Cardiorespiratory Exercise Chapter 8 C O Prescription 210 N Muscular Flexibility 287 T Fitness Benefi ts of Aerobic Activities 216 E N Getting Started and Adhering to a Lifetime Benefi ts of Good Flexibility 288 T S Exercise Program 218 Factors Affecting Flexibility 289 Assess Your Behavior 221 Assessment of Flexibility 290 Assess Your Knowledge 221 Evaluating Body Posture 290 Media Menu 222 Principles of Muscular Flexibility Prescription 294 Notes 222 When to Stretch? 297 Suggested Readings 223 Flexibility Exercises 297 Lab 6A Cardiorespiratory Endurance Preventing and Rehabilitating Low-Back Pain 299 Assessment 225 Assess Your Behavior 303 Lab 6B Caloric Expenditure and Exercise Heart Assess Your Knowledge 304 Rate 227 Media Menu 304 Lab 6C Exercise Readiness Questionnaire 231 Notes 305 Lab 6D Cardiorespiratory Exercise Prescription 233 Suggested Readings 305 Chapter 7 Flexibility Exercises 307 Muscular Strength and Exercises for the Prevention and Rehabilitation of Endurance 235 Low-Back Pain 311 Lab 8A Muscular Flexibility Assessment 315 Benefi ts of Strength Training 236 Lab 8B Posture Evaluation 317 Changes in Body Composition 239 Lab 8C Flexibility Development and Low-Back Assessment of Muscular Strength and Conditioning 319 Endurance 239 Chapter 9 Strength-Training Prescription 243 Skill Fitness and Fitness Strength Gains 251 Strength-Training Exercises 251 Programming 321 Dietary Guidelines for Strength Development 252 Performance Tests for Skill-Related Fitness 324 Core Strength Training 252 Team Sports 328 Exercise Safety Guidelines 254 Specifi c Exercise Considerations 329 Setting Up Your Own Strength-Training Exercise-Related Injuries 336 Program 255 Assess Your Behavior 258 Assess Your Knowledge 258 Media Menu 259 Notes 259 Suggested Readings 260 Strength-Training Exercises without Weights 261 Strength-Training Exercises with Weights 266 Stability Ball Exercises 279 Lab 7A Muscular Strength and Endurance Assessment 283 Lab 7B Strength-Training Program 285 viii S Exercise and Aging 338 Lab 10A Life Experiences Survey 379 T N Preparing for Sports Participation 340 Lab 10B Type A Personality and Hostility E T Assessment 381 N Personal Fitness Programming: An Example 343 O C You Can Get It Done 347 Lab 10C Stress Vulnerability Questionnaire 383 Lab 10D Goals and Time Management Skills 385 Assess Your Behavior 347 Lab 10E Stress Management 389 Assess Your Knowledge 348 Media Menu 349 Notes 349 Suggested Readings 349 Lab 9A Assessment of Skill Fitness 351 Lab 9B Personal Fitness Plan 353 Chapter 10 Stress Assessment and Management Techniques 357 The Mind/Body Connection 358 Stress 359 Stress Adaptation 360 Perceptions and Health 361 Sources of Stress 362 Behavior Patterns 363 Chapter 11 Vulnerability to Stress 366 A Healthy Lifestyle 391 Time Management 366 Coping with Stress 368 The Seven Dimensions of Wellness 392 Relaxation Techniques 370 Spiritual Well-Being 392 Which Technique Is Best? 376 Leading Causes of Death 393 Assess Your Behavior 376 Increasing HDL Cholesterol 397 Assess Your Knowledge 377 Lowering LDL Cholesterol 399 Media Menu 378 Elevated Triglycerides 401 Notes 378 Medications 401 Suggested Readings 378 Elevated Homocysteine 401 Infl ammation 402 Diabetes 402 Metabolic Syndrome 403 Abnormal Electrocardiograms 404 Tobacco Use 404 Stress 405 Personal and Family History 407 Age and Gender 407 Cancer 407 Chronic Lower Respiratory Disease 414 Accidents 414 Substance Abuse 414 ix Sexually Transmitted Infections 418 Lab 11A Cardiovascular and Cancer Risk C O An Educated Fitness/Wellness Consumer 420 Management 431 N T Lab 11B Life Expectancy and Physiologic Age E Health/Fitness Club Memberships 421 N Prediction Questionnaire 433 T Personal Trainer 422 S Lab 11C Fitness and Wellness Community Purchasing Exercise Equipment 424 Resources 437 Life Expectancy and Physiologic Age 424 Lab 11D Self-Evaluation and Future Behavioral Self-Evaluation and Behavioral Goals for the Goals 439 Future 425 Appendix 443 The Fitness Experience and a Challenge for the Future 425 Glossary 455 Assess Your Behavior 427 Answers to Assess Your Assess Your Knowledge 427 Knowledge Questions 465 Media Menu 428 Index 467 Notes 429 Suggested Readings 430