Wellness: Concepts and Applications

Cover Page......Page 1
Title Page......Page 3
Copyright Page......Page 4
Brief Contents......Page 5
Contents......Page 7
Preface......Page 10
1 Wellness and Fitness for Life......Page 15
Components of Wellness......Page 16
Health Disparities......Page 23
The Wellness and Lifestyle Challenge......Page 24
Achieving Lifestyle Change: A Self-Help Approach......Page 29
1-1 Lifestyle Assessment Inventory......Page 41
1-2 Health Locus of Control......Page 47
1-3 Assessing Your Health Behaviors......Page 49
2 Preventing Cardiovascular Disease......Page 51
Circulation......Page 52
Cardiovascular Disease: A 20th-Century Phenomenon......Page 54
Risk Factors for Heart Disease......Page 57
Preventing and Reversing Heart Disease......Page 74
Other Risk Factors......Page 75
Medical Contributions......Page 77
2-1 What’s Your Heart Attack Risk?......Page 85
2-2 A Case Study of Bill M.......Page 87
3 Increasing Cardiorespiratory Endurance......Page 89
Components of Physical Fitness......Page 90
Cardiorespiratory Endurance......Page 91
Cardiorespiratory Endurance and Wellness......Page 94
Exercise Recommendations......Page 96
Principles of Conditioning......Page 97
Other Exercise Considerations......Page 101
Environmental Conditions......Page 103
3-1 The Rockport Fitness Walking Test......Page 113
3-2 The 1.5-Mile Run/Walk Test......Page 117
3-3 The 3-Minute Bench Step Test......Page 119
3-4 Calculating Target Heart Rate......Page 121
3-5 Design an Exercise Program......Page 123
4 Building Muscular Strength and Endurance......Page 125
The Health Benefits of Resistance Training......Page 126
Muscular Strength......Page 127
Muscle Contraction and Resistance Training......Page 129
Muscular Endurance......Page 141
Principles of Resistance Training......Page 142
Ergogenic Aids......Page 144
Keeping a Daily Training Log......Page 147
4-1 Calculation of Strength (Selected Muscle Groups)......Page 153
4-2 Muscular Endurance......Page 155
4-3 Abdominal Muscular Endurance—the Canadian Trunk Strength Test......Page 157
4-4 Assessing Muscular Strength and Endurance with Selected Calisthenic Exercises......Page 159
4-5 Resistance Training Log......Page 163
5 Improving Flexibility......Page 165
Flexibility and Wellness......Page 166
Developing a Flexibility Program......Page 168
When to Stretch......Page 170
Types of Stretching......Page 171
Preventing Back and Neck Pain......Page 173
5-1 Sit-and-Reach Test......Page 179
5-2 Shoulder Flexion Test......Page 181
5-3 Sling Test......Page 183
5-4 Trunk Extension......Page 185
6 Forming a Plan for Good Nutrition......Page 187
Nutrition and Health......Page 188
Essential Nutrients......Page 189
Other Nutrients with Unique Health Benefits......Page 203
Putting Nutrition to Work......Page 208
Other Nutrition Issues of Concern......Page 225
Food Labels......Page 228
Changes in American Eating Patterns......Page 230
Planning a Nutrition Strategy for Wellness......Page 231
6-1 Assessing Your Carbohydrate and Protein Recommended Intake......Page 239
6-2 Assessing Your Maximum Fat and Saturated Fat Intakes......Page 241
6-3 Nutrient Intake Assessment......Page 243
6-4 Do You Have Fatty Habits?......Page 245
6-5 Eating Behaviors to Consider......Page 247
6-6 Estimating Calorie Source......Page 249
7 Understanding Body Composition......Page 251
Obesity......Page 252
Regional Fat Distribution......Page 253
Methods for Measuring Body-Weight Status......Page 256
Selected Methods for Measuring Body Composition......Page 258
7-1 Using BMI to Estimate Body-Weight Status and Calculate Desirable Body Weight......Page 269
7-2 Calculating Desirable Body Weight from Percentage of Body Fat......Page 271
8 Achieving a Healthy Weight and Body Composition......Page 273
Defi ning the Problem......Page 274
Health Aspects of Obesity......Page 276
Development of Obesity......Page 278
Causes of Obesity......Page 280
Dieting and Exercise: Strategies for Weight Maintenance or Weight Loss......Page 288
Regular Exercise Is the Key to Weight Management: Make It Fun......Page 297
Eating Disorders and Disordered Eating......Page 300
Principles of Weight Management: Putting It All Together......Page 303
8-1 Calculating Caloric Expenditure Through Exercise......Page 313
8-2 Assessing Calorie Costs of 300 Minutes of Physical Acitivy......Page 315
8-3 Walking Assessment......Page 317
8-4 Estimating Your Basal Metabolic Rate......Page 319
9 Coping with and Managing Stress......Page 321
What Is Stress?......Page 322
Sources of Stress and Warning Signs......Page 323
Factors Generating a Stress Response......Page 324
Physiological Responses to Stress......Page 326
Attitude and Stress......Page 329
Personality and Stress......Page 330
Dealing with Stress......Page 331
9-1 Life Stressors......Page 341
9-2 How Stressed Are You?......Page 343
9-3 Stress Style: Mind, Body, Mixed?......Page 345
9-4 Identification of Coping Styles......Page 347
9-5 How Hardy Are You?......Page 349
9-6 Goals and Priorities......Page 351
9-7 Analyzing Your Use of Time......Page 353
10 Taking Charge of Your Personal Safety......Page 355
Violence and Intentional Injury......Page 356
Apartment/Dormitory Safety......Page 363
Recreational and Outdoor Safety......Page 365
Vehicle Safety......Page 366
10-1 Encounters of the Dangerous Kind......Page 373
10-2 How Safe Is Your Home?......Page 375
10-3 Recreational Safety—How Safe Are You?......Page 377
10-4 Road Rage and You......Page 379
11 Taking Responsibility for Drug Use......Page 381
Reasons for Drug Use......Page 382
What Causes Addiction—a Model......Page 384
Drug Classification......Page 385
Commonly Abused Substances......Page 386
Illegal Drugs......Page 395
Other Drugs of Concern......Page 398
A Final Thought......Page 400
11-1 Do You Have a Drinking Problem?......Page 405
11-2 What Are Your Reasons for Drug Use?......Page 407
11-3 Why Do You Smoke?......Page 409
11-4 How Much Does Smoking Cost You?......Page 411
11-5 Drug Diary......Page 413
12 Preventing Sexually Transmitted Infections......Page 415
Safer Sex......Page 416
Sexually Transmitted Infections (STIs)......Page 418
Viral Diseases......Page 419
Bacterial Diseases......Page 426
Other Common STIs......Page 427
12-1 Making a Decision......Page 431
12-2 Are You at Risk for a Sexually Transmitted Disease?......Page 433
13 Understanding Cancer and Diabetes......Page 435
Cancer......Page 436
Causes and Prevention......Page 437
Cancer Staging......Page 439
Cancers of Concern to Everyone......Page 440
Types of Treatment......Page 450
Diabetes Mellitus......Page 452
13-1 Are You Practicing Cancer Prevention?......Page 461
13-2 Cancer Early Detection Inventory......Page 463
13-3 Are You at Risk for Diabetes?......Page 465
14 Becoming a Responsible Health Care Consumer......Page 467
Understanding Health Information......Page 468
Guidelines for Evaluating Health Information......Page 469
Managing Health Care......Page 475
Assessing Your Health......Page 487
14-1 Assessing Your “Normal” Body Temperature......Page 499
14-2 Are You Communicating with Your Physician?......Page 501
14-3 Assessing the Results of Diagnostic Tests......Page 503
14-4 Self-Care Inventory......Page 505
Glossary......Page 507
Index......Page 517