A wellness way of life

목차 (Table of Contents)

• CONTENTS
• Preface = xi
• Acknowledgment = xiii
• 1. Introduction to Wellness = 1
• Basic Concepts of Health = 4
• Lifestyle and Health = 5
• High-Level Wellness = 8
• The Dimensions of Wellness = 10
• Physical Dimension = 10
• Intellectual Dimension = 10
• Emotional Dimension = 11
• Social Dimension = 12
• Spiritual Dimension = 12
• Occupational Dimension = 13
• Growth in Wellness = 15
• Awareness = 15
• Assessment = 16
• Knowledge = 16
• Skills and Management Techniques = 16
• Motivation = 16
• Support = 17
• Self-Responsibility = 18
• 2. Self-Responsibility and Self-Management = 21
• Societal Norms = 23
• Changing Times : Making Wellness the Norm = 25
• Self-Responsibility = 25
• Recognition of Your Own Power = 26
• Conscious Commitment = 26
• Making Choices = 26
• Understanding Limitations = 27
• Self-Management = 28
• More Than Willpower = 28
• A Self-Management Strategy = 28
• Identify Your Goal = 29
• Prioritize Your Goals = 29
• Make Your Goal Realistic = 30
• Specify the Situation = 50
• Make Your Coal Specific, Measurable, and Have a Time Period = 50
• List Motivations = 30
• Keep Records = 31
• Make a Plan = 32
• Eliminate the Antecedent = 52
• Anticipate and Prepare for the Antecedent = 32
• Substitute Behaviors = 33
• Break or Scramble the Behavior Chain = 33
• Other Helpful Strategies = 33
• Build Commitment = 34
• Suggestions for Building Commitment = 34
• Maintain the New Behavior = 34
• 3. Physical Fitness = 39
• Importance of Exercise = 40
• What Is Physical Fitness? = 41
• Cardiorespiratory Endurance = 42
• Muscular Strength and Muscular Endurance = 42
• Flexibility = 43
• Body Composition = 44
• Physical Fitness and Wellness = 44
• Benefits of Physical Fitness = 45
• The FITT Prescription for Fitness = 46
• "F" Equals Frequency = 46
• "I" Equals Intensity = 47
• "T" Equals Time = 49
• "T" Equals Type = 49
• How Long Before Results Become Apparent? = 50
• Three-Segment Workout = 52
• Warm-Up = 52
• Conditioning Bout = 52
• Cool-Down = 53
• Aerobic Versus Anaerobic = 53
• Principle of Overload = 58
• Principle of Specificity = 58
• Benefits of Lifetime Activity = 58
• 4. Fitness Assessment = 63
• Guidelines for Medical Clearance = 64
• Cardiorespiratory Endurance = 64
• General Instructions = 65
• 1. 5-Mile Run Test = 66
• 1-Mile Walk Test = 67
• 5-Mile Bicycling Test = 68
• 500-Yard Swim Test = 69
• 500-Yard Water Walk / Run Test = 69
• 3-Minute Step Test = 70
• Muscular Strength and Endurance = 72
• Abdominal Curls = 72
• Push-Ups = 73
• Flexibility = 75
• Quick Checks for Flexibility = 75
• Sit and Reach = 78
• Sit and Reach Wall Test = 79
• Body Girth Measures = 80
• Body Composition = 81
• Body Composition Assessment Using Skinfold Calipers = 82
• How to Determine Desirable Weight = 85
• Body Girth Measures of Body Fat = 86
• Pinch Test = 87
• 5. Common Injuries and Care of the Lower Back = 89
• Injury Prevention = 90
• Overuse = 90
• Shoes = 92
• Weakness and Inflexibility = 93
• Mechanics = 94
• The Musculo-Skeletal System = 95
• R. 1. C. E. = 95
• Rest = 95
• Ice = 95
• Compression = 98
• Elevation = 98
• Common Injuries = 98
• Blisters = 99
• Chafing = 99
• Muscle Soreness = 99
• Side Stitch = 100
• Muscle Cramp = 100
• Muscle Strain = 100
• Tendinitis = 101
• Plantar Fasciitis = 101
• Heel Spur Syndrome = 101
• Shin Splints = 102
• Stress Fracture = 102
• Chondromalacia = 103
• Ankle Sprain = 103
• Exercise and Disease Resistance = 104
• When to See a Physician = 104
• Getting Back Into Action = 106
• Care of the tower Back = 106
• Ways to Avoid Lower Back Pain = 106
• Workplace Considerations = 108
• Lower Back Injuries = 108
• Exercises for the Lower Back = 109
• 6. Heart Health = 113
• Impact of Cardiovascular Disease = 114
• Coronary Heart Disease = 115
• Angina Pectoris = 116
• Myocardial Infarction = 116
• Stroke = 117
• Risk Factors = 117
• Primary Risk Factors = 121
• High Blood Pressure（Hypertension） = 121
• High Blood Lipid Profile（Cholesterol and Triglycerides） = 121
• Cigarette Smoking = 125
• Inactivity = 126
• Secondary Risk Factors = 127
• Obesity = 127
• Stress = 128
• Emotional Behavior = 129
• Age = 129
• Male Gender = 129
• Race = 129
• Positive Family History = 150
• Diabetes Mellitus = 130
• Treatment for Blocked Coronary Arteries = 131
• Drug Therapy = 131
• Angioplasty（or Balloon Angioplasty） = 131
• Coronary Bypass Surgery = 132
• New Techniques = 132
• 7. Nutrition = 135
• Changing Times = 136
• Nutrition Basics = 140
• RDA = 140
• Carbohydrates = 141
• Sugars（Simple Carbohydrates） = 141
• Starches（Complex Carbohydrates = 141
• Proteins = 143
• Fats = 144
• Cholesterol = 147
• Fish Oils = 148
• Vitamins = 148
• Minerals = 148
• Calcium = 148
• Iron = 151
• Sodium = 152
• Water = 152
• The Well-Balanced Diet = 152
• Nutrition Labeling = 155
• Fast Foods = 156
• Special Nutritional Concerns = 158
• Vegetarian Diet = 158
• Pregnancy = 159
• Aging = 159
• Nutrition for Sports and Fitness = 159
• Making Positive Changes = 160
• 8. Weight Management = 165
• The Impact of Culture = 166
• Understanding Body Composition = 167
• Overweight vs. Obesity = 168
• Risks Associated with Obesity = 169
• Theories of Obesity = 170
• The Energy Balance Equation = 170
• The Fat Cell Theory = 171
• The Set Point Theory = 172
• The Sluggish Metabolism Theory = 173
• What About Dieting? = 174
• Effective Weight Management = 176
• Nutritional Knowledge = 177
• Eating Management = 177
• Exercise = 179
• It Burns Calories = 179
• It Increases Basal Metabolism = 180
• It Prevents Loss of Lean Body Mass（Muscle Mass） = 180
• It Is a Natural Appetite Suppressor = 181
• It May Lower Your Set Point = 181
• Other Ways Exercise Helps with Weight Loss = 181
• Commonly Asked Questions About Weight Control = 181
• Eating Disorders = 185
• Bulimia = 186
• Anorexia Nervosa = 187
• 9. Special Exercise Considerations = 193
• Similarities and Differences in Men's and Women's Performance Exercise = 193
• Females and Exercise = 194
• Menstruation = 194
• Effects of Exercise on the Menstrual Cycle = 195
• Pregnancy and Exercise = 196
• Stress Incontinence = 197
• Kegel Exercises = 199
• Postpartum : Getting Back Into Shape = 199
• Breast Support = 199
• Males and Exercise = 200
• Environmental Considerations = 200
• Exercising in the Heat = 200
• Exercising in the Cold = 201
• Contraindicated Exercises = 203
• Aging and Physical Activity = 208
• Aging and Performance = 208
• Does Exercise Increase Life Span? = 209
• 10. Alcohol and Other Drugs = 215
• Alcohol = 216
• Use, Abuse, and Alcoholism = 218
• Overindulgence = 220
• Alcohol and Accidents = 222
• Alcohol and the Law = 222
• Fetal Alcohol Syndrome（FAS） = 223
• Marijuana = 224
• Cocaine and Crack = 224
• Crank and Ice = 225
• Drugs Affecting Physical Performance = 226
• Anabolic Steroids = 226
• Amphetamines = 227
• Diuretics = 230
• Caffeine = 230
• Addictive Personality = 231
• 11. Other Lifestyle Choices Affecting Wellness = 239
• Cancer = 240
• Cancer Incidence = 240
• How to Cut Your Risk of Cancer = 240
• Avoid Tobacco in Any Form = 241
• Reduce Sun Exposure = 241
• Eat Foods That Prevent Cancer = 242
• Other Ways to Reduce Cancer Risk = 243
• Common Cancers = 244
• Skin Cancer = 244
• Lung Cancer = 245
• Colon and Rectal Cancer = 245
• Breast Cancer = 246
• Testicular Cancer = 246
• Uterine Cancer = 248
• Tobacco = 248
• The Decline of Smoking = 249
• Why Do People Smoke? = 249
• Health Risks of Smoking = 249
• Smokeless Tobacco = 250
• Are You a Passive Smoker? = 251
• Why Should I Quit? = 252
• How to Quit Smoking = 252
• Sexually Transmitted Diseases = 253
• Acquired Immune Deficiency Syndrome（AIDS） = 254
• Reducing Risk of Sexually Transmitted Diseases = 256
• Automobile Seat Belts = 257
• 12. Stress = 263
• What Is Stress? = 264
• General Adaptation Syndrome = 267
• Fight-or-Flight = 267
• Stage of Resistance = 268
• Stage of Exhaustion = 270
• Measuring Your Stress = 270
• Daily Hassles and Uplifts = 273
• Type A Behavior and Stress = 275
• Type A Behavior Modification = 277
• Building Skills for Stress Management = 277
• Control = 277
• Coping with Stress = 275
• Exercise = 278
• Stress Reducers = 279
• Relaxation Techniques = 281
• Meditation = 281
• Autogenic Training and Imagery = 284
• Jacobson's Progressive Relaxation = 285
• Biofeedback Training = 285
• Hatha Yoga = 286
• Abdominal Breathing = 286
• Massage = 287
• Relaxation（Floatation） Tanks = 287
• 12 Direction for the Future = 291
• Understanding the Odds = 292
• Heredity Is Not Destiny = 292
• Taking Charge = 293
• Understanding Quackery = 293
• Campus Wellness = 295
• Career Wellness = 295
• Wellness in the Family = 297
• The Well Child = 298
• Wellness Trends and Challenges for the Future = 300
• Predictable Trends = 301
• Challenges We Face = 302
• A Parting Thought = 304
• Appendixes
• 1 Wellness Contract（pullout） = 307
• 2 Health / Exercise Assessment Form（pullout） = 309
• 3 Exercise Clearance Form（pullout） = 311
• 4 Personal Fitness Profile（pullout） = 313
• 5 Exercise Log Sheet（pullout） = 315
• 6 Specific Activities for Fitness = 317
• 6A. Aerobic Dance = 317
• 6B. Bicycling = 323
• 6C. Fitness Swimming = 331
• 6D. Jogging = 337
• 6E. Walking = 341
• 6F. Water Exercise / Aqua Aerobics = 349
• 6G. Weight Training = 353
• 7 Figure Your Target Heart Rate（pullout） = 361
• 8 Food Log（pullout） = 363
• 9 Nutritive Value of the Edible Part of Food = 365
• 10 Measuring Your Stress and Coping Skills（pullout） = 381
• Index = 387