Fluent Essays

For the first part of this assignment, you will choose a concept from the textbook that you find particularly interesting. Answer the following questions on a separate typed paper to be uploaded to Blackboard  (300-500 words, Double-spaced, Times New Roman, size 12 font): Describe which concept you chose to work on. Make sure to include what this concept entails. Do this in your own words and do not copy phrases from the textbook. Explain why you chose that concept. How are you going to apply or adopt that concept into your current lifestyle throughout the semester? What results do you expect to see from applying this concept into your life? Include the word count at the end of the page. During the semester, your interests may change and you can feel free to change the concept you are focused on. This can be discussed in the reflection paper. cor23488_fm_i-xxii.indd i 07/30/15 02:24 PM ELEVENTH EDITION Charles B. Corbin Arizona State University Gregory J. Welk Iowa State University William R. Corbin Arizona State University Karen A. Welk Mary Greeley Medical Center, Ames, Iowa Concepts of Fitness & Wellness A Comprehensive Lifestyle Approach Final PDF to printer cor23488_fm_i-xxii.indd ii 08/25/15 01:29 PM CONCEPTS OF FITNESS AND WELLNESS: A COMPREHENSIVE LIFESTYLE APPROACH, ELEVENTH EDITION Published by McGraw-Hill, a business unit of The McGraw-Hill Companies, Inc., 1221 Avenue of the Americas, New York, NY, 10020. Copyright © 2016 by The McGraw-Hill Companies, Inc. All rights reserved. Printed in the United States of America. Previous editions © 2013, 2011, 2009. No part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written consent of The McGraw-Hill Companies, Inc., including, but not limited to, in any network or other electronic storage or transmission, or broadcast for distance learning. Some ancillaries, including electronic and print components, may not be available to customers outside the United States. This book is printed on acid-free paper. 1 2 3 4 5 6 7 8 9 0 RMN/RMN 1 0 9 8 7 6 ISBN 978-007-352348-4 MHID 0-07-352348-8 Senior Vice President, Products & Markets: Kurt L. Strand Vice President, General Manager: Mike Ryan Vice President, Content, Design and Delivery: Kimberly Meriwether David Managing Director: Gina Boedeker Brand Manager: Courtney Austermehle Director, Product Development: Meghan Campbell Lead Product Developer: Rhona Robbin Senior Product Developer: Kirstan Price Editorial Coordinator: Diane Grayson Product Developer: Vicki Malinee, Van Brien & Associates Director of Digital Content Development: Andrea Pasquarelli Executive Marketing Manager: April Cole Marketing Manager: Phil Weaver Director, Content Design & Delivery: Terri Schiesl Program Manager: Marianne Musni Content Project Managers: Rick Hecker, Katie Klochan, Judi David Buyer: Sandy Ludovissy Designer: Debra Kubiak Cover/Interior Designer: Debra Kubiak Cover Image: OSTILL/Getty Images (both photos) Photo Researcher: David Tietz/Editorial Image, LLC Compositor: SPi Global Printer: R.R. Donnelley Menasha All credits appearing at the end of the book are considered to be an extension of the copyright page. Library of Congress Cataloging-in-Publication Data Concepts of fitness & wellness : a comprehensive lifestyle approach/Charles B. Corbin, Arizona State University, Gregory J. Welk, Iowa State University, William R. Corbin, Arizona State University, Karen A. Welk, Mary Greeley Medical Center, Ames, Iowa. — Eleventh edition. pages cm Includes bibliographical references and index. ISBN 978-0-07-352348-4 (acid-free paper) 1. Physical fitness. 2. Exercise. 3. Health. I. Corbin, Charles B. II. Title: Concepts of fitness and wellness. RA781.C644 2015 613.7—dc23 2015024375 The Internet addresses listed in the text were accurate at the time of publication. The inclusion of a website does not indicate an endorsement by the authors or McGraw-Hill, and McGraw-Hill does not guarantee the accuracy of the information presented at these sites. www.mhhe.com Final PDF to printer iii cor23488_fm_i-xxii.indd iii 07/30/15 02:24 PM 15 Nutrition 307 16 Managing Diet and Activity for Healthy Body Fatness 331 Section I Lifestyles for Health, Wellness, and Fitness 1 1 Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction 1 2 Determinants of Lifelong Health, Wellness, and Fitness 15 3 Self-Management and Self-Planning Skills for Health Behavior Change 27 Brief Contents Section II An Introduction to Physical Activity 45 4 Preparing for Physical Activity 45 5 The Health Benefits of Physical Activity 65 6 How Much Physical Activity Is Enough? 83 Section III The Physical Activity Pyramid 97 7 Moving from Inactivity to Moderate-Intensity Active Lifestyles 97 8 Cardiorespiratory Endurance 113 9 Vigorous Aerobics, Sports, and Recreational Activities 135 10 Muscle Fitness and Resistance Exercise 153 11 Flexibility 193 Section IV Physical Activity: Special Considerations 217 12 Body Mechanics: Posture, Questionable Exercises, and Care of the Back and Neck 217 13 Performance Benefits of Physical Activity 253 Section V Nutrition and Body Composition 275 14 Body Composition 275 Section VI Stress Management 345 17 Stress and Health 345 18 Stress Management, Relaxation, and Time Management 359 Section VII Avoiding Destructive Behaviors 379 19 The Use and Abuse of Tobacco 379 20 The Use and Abuse of Alcohol 391 21 The Use and Abuse of Other Drugs 407 22 Preventing Sexually Transmitted Infections 421 Section VIII Making Informed Choices 435 23 Cancer, Diabetes, and Other Health Threats 435 24 Evaluating Fitness and Wellness Products: Becoming an Informed Consumer 455 25 Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change 471 Appendixes A Metric Conversion Charts 493 B Calories of Protein, Carbohydrates, and Fats in Foods 494 C Canada's Food Guide to Healthy Eating 496 References 498 Credits 503 Index 505 Final PDF to printer iv cor23488_fm_i-xxii.indd iv 07/30/15 02:24 PM Contents 3 Self-Management and Self-Planning Skills for Health Behavior Change 27 Making Lifestyle Changes 28 Factors That Promote Lifestyle Change 29 Self-Management Skills 34 Self-Planning for Healthy Lifestyles 34 Suggested Resources and Readings 39 Lab 3A: Stages of Change and Self-Management Skills 41 Section II An Introduction to Physical Activity 45 4 Preparing for Physical Activity 45 Factors to Consider Prior to Physical Activity 46 Components of a Typical Bout of Physical Activity 48 Physical Activity in the Heat and Cold 50 Physical Activity in Other Environments 54 Soreness and Injury 54 Attitudes about Physical Activity 56 Suggested Resources and Readings 58 Lab 4A: Readiness for Physical Activity 59 Lab 4B: The Warm-Up 61 Lab 4C: Physical Activity Attitude Questionnaire 63 5 The Health Benefits of Physical Activity 65 Physical Activity, Fitness, and Wellness 66 Physical Activity and Hypokinetic Diseases 68 Physical Activity and Cardiovascular Diseases 68 Physical Activity and the Healthy Heart 69 Physical Activity and Atherosclerosis 69 Preface xiii Healthy People 2020 xx Section I Lifestyles for Health, Wellness, and Fitness 1 1 Health, Wellness, Fitness, and Healthy Lifestyles: An Introduction 1 The HELP Philosophy 2 National Health Goals 2 Health and Wellness 4 Physical Fitness 6 Suggested Resources and Readings 11 Lab 1A: Wellness Self-Perceptions 13 2 Determinants of Lifelong Health, Wellness, and Fitness 15 Determinants of Health, Wellness, and Fitness 16 Determinants over Which You Have Little or Some Control 16 Determinants over Which You Have Greater Control 18 Suggested Resources and Readings 21 Lab 2A: Healthy Lifestyle Questionnaire 23 Final PDF to printer Contents v cor23488_fm_i-xxii.indd v 07/30/15 02:24 PM Lab 8A: Counting Target Heart Rate and Ratings of Perceived Exertion 131 Lab 8B: Evaluating Cardiorespiratory Endurance 133 9 Vigorous Aerobics, Sports, and Recreational Activities 135 Physical Activity Pyramid: Steps 2 and 3 136 Vigorous Aerobic Activities 138 Vigorous Sports and Recreational Activities 142 Patterns and Trends in Physical Activity Participation 143 Suggested Resources and Readings 146 Lab 9A: The Physical Activity Adherence Questionnaire 147 Lab 9B: Planning and Logging Participation in Vigorous Physical Activity 149 Lab 9C: Combining Moderate and Vigorous Physical Activity 151 10 Muscle Fitness and Resistance Exercise 153 Factors Influencing Muscle Fitness 154 Health Benefits of Muscle Fitness Exercise 156 Types of Progressive Resistance Exercise 157 Progressive Resistance Exercise: How Much Is Enough? 160 Resistance Training Equipment 163 Principles of Muscle Fitness Training 165 Guidelines for Safe and Effective PRE 167 Suggested Resources and Readings 170 Lab 10A: Evaluating Muscle Strength: 1RM and Grip Strength 185 Lab 10B: Evaluating Muscular Endurance and Power 187 Lab 10C: Planning and Logging Muscle Fit- ness Exercises: Free Weights or Resistance Machines 189 Lab 10D: Planning and Logging Muscle Fit- ness Exercises: Calisthenics, Core Exercises, or Plyometrics 191 11 Flexibility 193 Factors Influencing Flexibility 194 Health Benefits of Flexibility and Stretching 196 Stretching Methods 197 Physical Activity and Heart Attack 71 Physical Activity and Other Cardiovascular Diseases 72 Physical Activity and Metabolic Syndrome 73 Physical Activity and Other Hypokinetic Conditions 74 Physical Activity as a Treatment 78 Suggested Resources and Readings 80 Lab 5A: Assessing Heart Disease Risk Factors 81 6 How Much Physical Activity Is Enough? 83 The Principles of Physical Activity 84 The FITT Formula 85 The Physical Activity Pyramid 86 Physical Activity Patterns 90 Physical Fitness Standards 91 Suggested Resources and Readings 92 Lab 6A: Self-Assessment of Physical Activity 93 Lab 6B: Estimating Your Fitness 95 Section III The Physical Activity Pyramid 97 7 Moving from Inactivity to Moderate- Intensity Active Lifestyles 97 Moving from Inactivity to Active Living 98 The Health and Wellness Benefits of Moderate Physical Activity 100 How Much Moderate Physical Activity Is Enough? 101 Monitoring Physical Activity Behavior 102 Adopting and Sustaining an Active Identity 106 Suggested Resources and Readings 108 Lab 7A: Setting Goals for Moderate Physical Activity and Self-Monitoring (Logging) Program 109 Lab 7B: Estimating Sedentary Behavior 111 8 Cardiorespiratory Endurance 113 Elements of Cardiorespiratory Endurance 114 Cardiorespiratory Endurance and Health Benefits 117 The FIT Formula for Cardiorespiratory Endurance 118 Threshold and Target Zones for Intensity of Activity to Build Cardiorespiratory Endurance 120 Guidelines for Heart Rate and Exercise Monitoring 123 Suggested Resources and Readings 126 Final PDF to printer vi Contents cor23488_fm_i-xxii.indd vi 07/30/15 02:24 PM Suggested Resources and Readings 232 Lab 12A: The Back/Neck Questionnaire and Healthy Back Tests 247 Lab 12B: Evaluating Posture 249 Lab 12C: Planning and Logging Core and Back Exercises 251 13 Performance Benefits of Physical Activity 253 High-Level Performance and Training Characteristics 254 Training for Endurance and Speed 255 Training for Strength and Muscular Endurance 258 Training for Power 259 Training for Functional Fitness and Flexibility 261 Training for High-Level Performance: Skill-Related Fitness and Skill 262 High-Level Performance Training 263 Performance Trends and Ergogenic Aids 264 Suggested Resources and Readings 266 Lab 13A: Evaluating Skill-Related Physical Fitness 271 Lab 13B: Identifying Symptoms of Overtraining 273 Section V Nutrition and Body Composition 275 14 Body Composition 275 Understanding and Interpreting Body Composition Measures 276 How Much Stretch Is Enough? 199 Flexibility-Based Activities 202 Guidelines for Safe and Effective Stretching Exercise 203 Suggested Resources and Readings 205 Lab 11A: Evaluating Flexibility 213 Lab 11B: Planning and Logging Stretching Exercises 215 Section IV Physical Activity: Special Considerations 217 12 Body Mechanics: Posture, Questionable Exercises, and Care of the Back and Neck 217 Anatomy and Function of the Spine 218 Anatomy and Function of the Core Musculature 218 Causes and Consequences of Back and Neck Pain 220 Prevention of and Rehabilitation from Back and Neck Problems 222 Good Posture Is Important for Back and Neck Health 224 Good Body Mechanics Is Important for Back and Neck Health 228 Exercise Guidelines for Back and Neck Health 228 Final PDF to printer Contents vii cor23488_fm_i-xxii.indd vii 07/30/15 02:24 PM Section VI Stress Management 345 17 Stress and Health 345 Sources of Stress 346 Stress in Contemporary Society 347 Reactions to Stress 348 Stress Effects on Health and Wellness 349 Individual Differences in the Stress Response 351 Suggested Resources and Readings 354 Lab 17A: Evaluating Your Stress Level 355 Lab 17B: Evaluating Your Hardiness and Locus of Control 357 18 Stress Management, Relaxation, and Time Management 359 Physical Activity and Stress Management 360 Stress, Sleep, and Recreation 360 Time Management 362 Stress Management 363 Effective Coping Strategies 365 Social Support and Stress Management 370 Suggested Resources and Readings 372 Methods Used to Assess Body Composition 278 Health Risks Associated with Obesity 280 The Origin of Obesity 282 Treatment and Prevention of Overweight and Obesity 284 Health Risks Associated with Excessively Low Body Fatness 286 Suggested Resources and Readings 288 Lab 14A: Evaluating Body Composition: Skinfold Measures 297 Lab 14B: Evaluating Body Composition: Height, Weight, and Circumference Measures 301 Lab 14C: Determining Your Daily Energy Expenditure 303 15 Nutrition 307 Guidelines for Healthy Eating 308 Dietary Recommendations for Carbohydrates 311 Dietary Recommendations for Fat 312 Dietary Recommendations for Proteins 314 Dietary Recommendations for Vitamins 316 Dietary Recommendations for Minerals 317 Dietary Recommendations for Water and Other Fluids 318 Making Well-Informed Food Choices 319 Sound Eating Practices 320 Nutrition and Physical Performance 321 Suggested Resources and Readings 323 Lab 15A: Nutrition Analysis 325 Lab 15B: Selecting Nutritious Foods 329 16 Managing Diet and Activity for Healthy Body Fatness 331 Factors Influencing Weight and Fat Control 332 Confronting an Obesogenic Environment 334 Guidelines for Losing Body Fat 335 Facts about Fad Diets and Clinical Approaches to Weight Loss 338 Suggested Resources and Readings 340 Lab 16A: Selecting Strategies for Managing Eating 341 Lab 16B: Evaluating Fast Food Options 343 Final PDF to printer viii Contents cor23488_fm_i-xxii.indd viii 07/30/15 02:24 PM Suggested Resources and Readings 432 Lab 22A: Sexually Transmitted Infection Risk Questionnaire 433 Section VIII Making Informed Choices 435 23 Cancer, Diabetes, and Other Health Threats 435 Cancer 436 Cancer Prevention 443 Diabetes 445 Mental Health 447 Injuries and Other Health Threats 447 Suggested Resources and Readings 449 Lab 23A: Determining Your Cancer Risk 451 Lab 23B: Breast and Testicular Self-Exams 453 24 Evaluating Fitness and Wellness Products: Becoming an Informed Consumer 455 Quacks and Quackery 456 Physical Activity Quackery 457 Considerations with Exercise Equipment 459 Considerations with Health Clubs and Leaders 460 Considerations with Saunas and Tanning Salons 461 Body Composition Quackery 462 Nutrition Quackery 462 Consumer Protections Against Fraud and Quackery 463 Health Literacy and the Internet 465 Suggested Resources and Readings 466 Lab 18A: Time Management 373 Lab 18B: Relaxation Exercises 375 Lab 18C: Evaluating Levels of Social Support 377 Section VII Avoiding Destructive Behaviors 379 19 The Use and Abuse of Tobacco 379 Tobacco and Nicotine 380 The Health and Economic Costs of Tobacco 380 The Facts about Tobacco Usage 383 Suggested Resources and Readings 388 Lab 19A: Use and Abuse of Tobacco 389 20 The Use and Abuse of Alcohol 391 Alcohol and Alcoholic Beverages 392 Alcohol Consumption and Alcohol Abuse 392 Health and Behavioral Consequences of Alcohol Use 394 Risk Factors for Alcohol-Related Problems 397 Alcohol Use in Young Adults 398 Effective Approaches for Alcohol Prevention and Treatment 400 Suggested Resources and Readings 401 Lab 20A: Blood Alcohol Level 403 Lab 20B: Perceptions about Alcohol Use 405 21 The Use and Abuse of Other Drugs 407 Classification of Illicit and Prescription Drugs 408 The Consequences of Drug Use 410 Causes of Illicit Drug Abuse 412 Prevalence and Consequences of Illicit Drug Abuse 413 Suggested Resources and Readings 417 Lab 21A: Use and Abuse of Other Drugs 419 22 Preventing Sexually Transmitted Infections 421 General Facts 422 HIV/AIDS 422 Common Sexually Transmitted Infections 426 Factors That Contribute to Sexual Risks 429 Prevention and Early Intervention of STIs 431 Final PDF to printer Contents ix cor23488_fm_i-xxii.indd ix 07/30/15 02:24 PM Lab 25B: Planning for Improved Health, Wellness, and Fitness 483 Lab 25C: Planning Your Personal Physical Activity Program 485 Appendixes A Metric Conversion Charts 493 B Calories of Protein, Carbohydrates, and Fats in Foods 494 C Canada's Food Guide to Healthy Eating 496 References 498 Credits 503 Index 505 Lab 24A: Practicing Consumer Skills: Evaluating Products 467 Lab 24B: Evaluating a Health, Wellness, or Fitness Club 469 25 Toward Optimal Health and Well- ness: Planning for Healthy Lifestyle Change 471 Understand Inherited Risks and Strengths 472 Make Effective Use of Health Care 473 Consider Environmental Influences on Your Health 475 Adopt and Maintain Healthy Lifestyles 476 Importance of Personal Actions and Interactions 477 Suggested Resources and Readings 480 Lab 25A: Assessing Factors That Influence Health, Wellness, and Fitness 481 Final PDF to printer x cor23488_fm_i-xxii.indd x 07/30/15 02:24 PM Features 1: Changing Fitness Terminology 7 2: Poor Health Status in the United States 18 3: Blue Zones and Personal Responsibility 30 4: CPR Guidelines and AEDs 48 5: 23 and ½ Hours! 79 6: The Tabata Workout 90 7: Every Body Walk 106 8: Online Fitness Tools and Calculators 121 9: Fitness and Physical Activity Trends 141 10: CrossFit Controversy 164 11: Potent Health Benefits from Tai Chi 204 12: Functional Movement Tests 220 13: Impressions of Compression 265 14: Reporting Obesity Trends 276 15: Genetically Modified Foods 321 16: Mindless Eating 333 17: Toxic Stress from Childhood Experiences 352 18: Leisure Time 361 19: E-Cigarettes: Smoking Cessation Aid or Gateway to Smoking? 384 20: Impaired Driving and Traffic Fatalities 396 21: Public Health Implications of Marijuana Decriminalization 411 22: HIV Prevention Drugs: Benefits and Risks 424 23: Tanning Beds 442 24: Buyer Be Very Aware 464 25: Healthy Eating Index 476 A CLOSER LOOK 1: Health Websites 10 2: Podcasts 20 3: Health Apps 38 4: Sensing Your Personal Health 55 5: Heart360: Heart Health Monitoring 73 6: Activity Monitors 89 7: Standing Desks and Treadmill Desks 106 8: E-bikes 124 9: Interactive Gaming in Exercise Equipment 140 10: Muscle Repair from Stem Cell Therapy 159 11: Software Facilitates Stretching at Work 196 12: New Training Aids for Core Training 227 13: Smart Ball Technology in Sports 254 14: Saxenda 281 15: Reinventing Veggie Burgers 315 16: Apps for Calorie Tracking 338 17: Effects of Smartphones on Stress and Sleep 350 18: Managing Stress 368 19: Text Messaging for Smoking Cessation 386 20: Alcohol-Sensing Lasers 397 21: Nasal Spray May Help Save Heroin Addicts 416 22: “Hook-Up” Apps May Contribute to STIs 430 23: Smart Contact Lenses 446 24: Paid Testimonials 465 25: Genetic Testing 473 T E C H N O L O G Y U P D A T E In the News 1: Healthiest Places to Live 4 2: The Built Environment and Obesity 19 3: Myths and Medical Conspiracy Theories 29 4: Extreme Exercise and the Heart 55 5: Diabetes Epidemic 75 6: Employer Fitness Programming Through the Affordable Care Act 85 7: Smart Phone Apps for Self-Monitoring 105 8: Running for Your Health 124 9: Cross Training 140 10: Warnings about Muscle Building Supplements 169 11: Yoga as a Complementary Health Approach 197 12: “Sitting Is the New Smoking” 231 13: Extreme Exercise 258 14: Treating Obesity 282 15: Reading the Label 319 16: Best Weight Loss Regimens 339 17: Mental Health of Returning Veterans 350 18: Social Networking for Social Support 370 19: Smoking Cessation 386 20: Are the Health Benefits of Alcohol Exaggerated? 395 21: New Federal Regulations Designed to Decrease Misuse of Prescription Narcotics 416 22: “Yes Means Yes” 430 23: Do Antibacterial Soaps Really Work? 438 24: Exaggerated Health Claims on Shoes 458 25: Health Insurance 474 Final PDF to printer xi cor23488_fm_i-xxii.indd xi 07/30/15 02:24 PM Lab Activities Lab 1A Wellness Self-Perceptions 13 Lab 2A Healthy Lifestyle Questionnaire 23 Lab 3A Stages of Change and Self-Management Skills 41 Lab 4A Readiness for Physical Activity 59 Lab 4B The Warm-Up 61 Lab 4C Physical Activity Attitude Questionnaire 63 Lab 5A Assessing Heart Disease Risk Factors 81 Lab 6A Self-Assessment of Physical Activity 93 Lab 6B Estimating Your Fitness 95 Lab 7A Setting Goals for Moderate Physical Activity and Self-Monitoring (Logging) Program 109 Lab 7B Estimating Sedentary Behavior 111 Lab 8A Counting Target Heart Rate and Ratings of Perceived Exertion 131 Lab 8B Evaluating Cardiorespiratory Endurance 133 Lab 9A The Physical Activity Adherence Questionnaire 147 Lab 9B Planning and Logging Participation in Vigorous Physical Activity 149 Lab 9C Combining Moderate and Vigorous Physical Activity 151 Lab 10A Evaluating Muscle Strength: 1RM and Grip Strength 185 Lab 10B Evaluating Muscular Endurance and Power 187 Lab 10C Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines 189 Lab 10D Planning and Logging Muscle Fitness Exercises: Calisthenics, Core Exercises, or Plyometrics 191 Lab 11A Evaluating Flexibility 213 Lab 11B Planning and Logging Stretching Exercises 215 Lab 12A The Back/Neck Questionnaire and Healthy Back Tests 247 Lab 12B Evaluating Posture 249 Lab 12C Planning and Logging Core and Back Exercises 251 Lab 13A Evaluating Skill-Related Physical Fitness 271 Lab 13B Identifying Symptoms of Overtraining 273 Lab 14A Evaluating Body Composition: Skinfold Measures 297 Lab 14B Evaluating Body Composition: Height, Weight, and Circumference Measures 301 Lab 14C Determining Your Daily Energy Expenditure 303 Lab 15A Nutrition Analysis 325 Lab 15B Selecting Nutritious Foods 329 Lab 16A Selecting Strategies for Managing Eating 341 Lab 16B Evaluating Fast Food Options 343 Lab 17A Evaluating Your Stress Level 355 Lab 17B Evaluating Your Hardiness and Locus of Control 357 Lab 18A Time Management 373 Lab 18B Relaxation Exercises 375 Lab 18C Evaluating Levels of Social Support 377 Lab 19A Use and Abuse of Tobacco 389 Lab 20A Blood Alcohol Level 403 Lab 20B Perceptions about Alcohol Use 405 Lab 21A Use and Abuse of Other Drugs 419 Lab 22A Sexually Transmitted Infection Risk Questionnaire 433 Lab 23A Determining Your Cancer Risk 451 Lab 23B Breast and Testicular Self-Exams 453 Lab 24A Practicing Consumer Skills: Evaluating Products 467 Lab 24B Evaluating a Health, Wellness, or Fitness Club 469 Lab 25A Assessing Factors That Influence Health, Wellness, and Fitness 481 Lab 25B Planning for Improved Health, Wellness, and Fitness 483 Lab 25C Planning Your Personal Physical Activity Program 485 All end-of-concept Lab Activities are available in Connect and can be edited, assigned, completed, submitted, and graded online. Rev.Confirming Pages La b 1A 13 W e lln e ss S e lf-P e rce p tio n s cor23488_ch01_001-014.indd 13 07/15/15 11:40 AM Strongly Strongly Question Agree Agree Disagree Disagree Score 1. I am physically fit. 4 3 2 1 2. I am able to perform the physical tasks of my work. 4 3 2 1 3. I am physically able to perform leisure activities. 4 3 2 1 Physical Wellness  Total 5 4. I am happy most of the time. 4 3 2 1 5. I have good self-esteem. 4 3 2 1 6. I do not generally feel stressed. 4 3 2 1 Emotional/Mental Wellness  Total 5 7. I am well informed about current events. 4 3 2 1 8. I am comfortable expressing my views and opinions. 4 3 2 1 9. I am interested in my career development. 4 3 2 1 Intellectual Wellness  Total 5 10. I have many friends and am involved socially. 4 3 2 1 11. I have close ties with my family. 4 3 2 1 12. I am confident in social situations. 4 3 2 1 Social Wellness  Total 5 13. I am fulfilled spiritually. 4 3 2 1 14. I feel connected to the world around me. 4 3 2 1 15. I have a sense of purpose in my life. 4 3 2 1 Spiritual Wellness Total 5 Comprehensive Wellness (Sum of five wellness scores) Lab 1A Wellness Self-Perceptions Name Section Date Purpose: To assess self-perceptions of wellness Procedures 1. Place an X over the appropriate circle for each question (4 5 strongly agree, 3 5 agree, 2 5 disagree, 1 5 strongly disagree). 2. Write the number found in that circle in the box to the right. 3. Sum the three boxes for each wellness dimension to get your wellness dimension totals. 4. Sum all wellness dimension totals to get your comprehensive wellness total. 5. Use the rating chart to rate each wellness area. 6. Complete the Results section and the Conclusions and Implications section. Rev.Confirming Pages 14 La b 1 A W e lln e ss S e lf- P e rc e p tio n s cor23488_ch01_001-014.indd 14 07/15/15 11:40 AM Wellness Dimension Score Rating Physical Emotional/mental Intellectual Social Spiritual Comprehensive Results (Record your scores from the previous page; then determine your ratings from the Chart). Rating Wellness Dimension Scores Comprehensive Wellness Scores High-level wellness 10–12 50–60 Good wellness 8–9 40–49 Marginal wellness 6–7 30–39 Low-level wellness Below 6 Below 30 Wellness Rating Chart Conclusions and Implications: Rank each dimension of wellness. Place a 1 by the dimension you need to work on most and a 2 by the dimension needing the next most work. Rank the others as 3, 4, and 5. Then in the box below, briefly discuss your wellness ratings. Comment on your current level of wellness and dimensions that could use improvement. Physical Emotional/mental Intellectual Social Spiritual Final PDF to printer xii cor23488_fm_i-xxii.indd xii 07/30/15 02:24 PM In Tribute Dr. Ruth Lindsey 1926–2005 On May 29, 2005, we lost a great leader and an outstanding advocate for healthy lifestyles, physical activity, and physi- cal education. Our longtime coauthor and friend, Ruth Lind- sey, will long be remembered as one of the original authors of Concepts of Fitness and Wellness and for her contribu- tions to our profession. Dedication The authors dedicate this new edition to our families (spouses, children, and grandchildren) for their support and sacrifices that enabled us to spend the time necessary to cre- ate this book. A Final Word To list everyone who has made an impact on the Concepts texts over the years would take several book pages. Never- theless, we feel that it is important to acknowledge those who have helped us. A list of those who have contributed to previous editions is available at www.corbinconcepts.org, as are additional resources we have provided that support the use of Concepts of Fitness and Wellness in your course. Charles B. Corbin Gregory J. Welk William R. Corbin Karen A. Welk www.corbinconcepts.org Thank You Two words, thank you, can never be said enough to the many people who have helped the Concepts books to be success- ful, including the thousands of instructors and students who have taught and learned from these books for more than 50 years. We are proud that the Concepts books were among the first ever published for use in college fitness and well- ness courses; that the Surgeon General’s Report on Physical Activity and Health adopted definitions from the book; and that instructors have taught and learned from these books for nearly 50 years. We listen to those who review our books and to our users, who provide comments by mail, phone, personal conversations, and email. Comments and critiques help us make our books better for both students and instructors. We want to thank the reviewers for the eleventh edition for their excellent input: Steven Ball, University of Missouri–Columbia Mark Deaton, Morehead State University Patty Donaldson, Angelina College Mary Ewert-Knodell, North Hennepin Community College Jackie Franz, Mercer County Community College Joyce Gronman, Atlantic Cape Community College Brooke Towner, Coastal Carolina University Greg Wimer, Armstrong Atlantic State University In addition to the hundreds of instructors who have provided reviews for earlier editions, many others are also deserving of special thanks, including fitness pioneers who were early adopters and graduate students and employees of our universities who have helped in so many ways. We would also like to thank Mark Ahn, of Mark Ahn Cre- ative Services, for his video production; Vicki Malinee, content developmental editor; Rick Hecker, project manager; Debra Kubiak, senior designer; David Tietz, photo researcher; Kristan Price, digital content …