Chapter 1 -- Introduction to Wellness, Fitness, and Lifestyle Management
- LAB 1-1: Lifestyle Evaluation, pp. 17-18 (required Lab)
- A1-1: The General Well-Being Scale
- A1-2: Creating a Family Health Tree
- A1-3: Locus of Control
- A1-4: Stages of Change
Chapter 2 -- Basic Principles of Physical Fitness
- LAB 2-1: Your Physical Activity Profile, pp. 35-36 (required lab)
- LAB 2-2: Safety of Exercise Participation, pp. 37-38 (required lab)
- A2-2: Examine Your Exercise History and Attitudes
- A2-3: What's Your Excuse for Not Exercising?
- A2-4: Overcoming Barriers to Being Active
- A2-5: Complete PAR-Q from the Canadian Society for Exercise Physiology
Chapter 3 -- Cardiorespiratory Endurance
- LAB 3-1: University of Houston Non-Exercise Test for Predicting VO2max
and The 1-Mile Walk Test and/or the 1.5 mile timed run (required lab, insert handouts)
- LAB 3-2: Developing an Exercise Program for Cardiorespiratory Endurance, pp. 67-68
(required lab)
- A3-5: Target Heart Rate Zone Using the Heart Rate Reserve Method
- A3-6: Choosing Cardiorespiratory Endurance Activities
Chapter 4 -- Muscular Strength and Edurance
- Muscular Strength and Edurance six exercises test (required lab)
- Delorme RM10 workout (required lab)
- LAB 4-3: Designing and Monitoring a Weight training Program, pp. 111-112 (required lab)
- Predicting RM1 from workout with 45-310 lbs (optional lab)
Chapter 5 -- Flexibility
- LAB 5-1: Sit-and-reach test, p. 137 (required lab)
Chapter 6 -- Body Composition
- LAB 6-1: Assessing Body Composition, pp. 157-162 (required lab)
- LAB 6-2: Determining Desirable Body Weight, pp.163-164 (required lab)
- A6-2: Bioelectrical Impedance Analysis (BIA performed in lab)
- A6-3: Alternate Skinfold Measurement Formulas to Calculate Percent Body Fat
- A6-4: Diabetes Risk Assessment
Chapter 7 -- Putting Together a Complete Fitness Program
- LAB 7-1: A personal Fitness Program Plan and Contract, pp. 189-190,
or similar Lab handout (required lab)
- A7-3: Fitness Activity Evaluation Checklist
- A7-5: Scheduling Time for Physical Activity
Chapter 8 -- Nutrition
- Nutritionist V: 3-5 day food intake analysis (Extra Credit)
- LAB 8-3: Informed Food Choices, pp. 239-240 (required lab)
- A8-1: Dietary Habits Quiz
- A8-2: Fat Intake Quiz
- A8-4: Portion Size Quiz and Worksheet
- A8-6: Setting Goals for Protein, Fat, and Carbohydrate Intake
- A8-7: Reading Dietary Supplement Labels
- A8-8: Food Safety Quiz
- A8-9: Osteoporosis Risk Assessment
Chapter 9 -- Weight Management
- LAB 9-1: Calculating Daily Energy Balance, pp.261-264 (required lab)
- LAB 9-2: Identifying Weight-Loss Goals and Ways to Meet Them, pp. 265-266
(required lab)
- LAB 9-3: Assessing Body Image and Testing for Eating Disorders, pp. 267-268
(required lab)
- A9-1: What Triggers Your Eating?
- A9-2: Identifying Reasons for Losing Weight
- A9-3: Do You Feel Social Pressure to Eat?
- A9-4: Using Food Labels in Weight Management
- A9-5: Exercise Programs for People Who Are Overweight
Chapter 10 -- Stress
- LAB 10-1: Identifying Your Stressors, pp. 287-288 (required lab)
- A10-3: Life Events and Stress
- A10-4: Daily Hassles and Stress
- A10-5: Time-Stress Questionnaire
- A10-6: Self-Esteem Inventory
- A10-7: Recognizing Signs of Depression
Chapter 11 -- Cardiovascular Health
- LAB 11-1: Cardiovascular Health, pp. 307-308 (required lab)
- A11-1: MEDFICTS--Evaluating Your Diet for Cholesterol Control
- A11-2: Check Your Healthy Heart I.Q.
- A11-3
Chapter 12 -- Cancer
- LAB 12-1: Risk Factors for Cancer, pp. 327-328 (required lab)
- A12-1: Diet and Cancer
- A12-2: Skin Cancer Prevention
- A12-3: Cancer Screening
Chapter 13 -- Substance Use and Abuse
- LAB 13-1: Is Alcohol a Problem in Your Life? pp. 351-352 (required lab)
- A13-1: Addictive Behavior Checklist
- A13-2: Psychoactive Drugs
- A13-3 and A13-4: Alcohol Effects and Drinking and Driving
- A13-5 or A13-6 or A13-7
Chapter 14 -- Sexually Transmitted Diseases
- LAB 14-1: Behaviors and Attitudes Related to STDs, pp. 373-374 (required lab)
- A14-1: Facts About Sexually Transmitted Diseases
Chapter 15 -- Wellness for Life
- LAB 15-1: Wellness Profile, pp. 391-392 (required lab)
- A15-1
- A15-2
- A15-3
- A15-4
- A15-5
- A15-6
Reference:
Fahey, T. D., Insel, P. M., & Roth, T. W. (2001). Fit & well: Core concepts and labs in
physical fitness and wellness (4th ed.). Mountain View, CA: Mayfield.
Write a statement summarizing your wellness status and provide a few resolutions for action
Turn all required labs in by Wed. Week IX of the Spring 2001 Quarter
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