Additional Laboratory Activities
Chapter 1 Introduction to Wellness, Fitness, and Lifestyle Management
Lab A1-1 The General Well-Being Scale
Lab A1-2 Creating a Family Health Tree
Lab A1-3 Locus of Control
Lab A1-4 Stages of Change
Lab A1-5 Occupational Wellness
Lab A1-6 Wellness on the World Wide Web
Chapter 2 Basic Principles of Physical Fitness
Lab A2-1 Blood Pressure Measurement
Lab A2-2 Examine Your Exercise History and Attitudes
Lab A2-3 What’s Your Excuse for Not Exercising?
Lab A2-5 Evaluating a Fitness Facility
Chapter 3 Cardiorespiratory Endurance
Lab A3-1 The 12-Minute Run Test for Assessing Cardiorespiratory Endurance
Lab A3-2 The 12-Minute Swim Test for Assessing Cardiorespiratory Endurance
Lab A3-3 The Åstrand-Rhyming Cycle Ergometer Test for Assessing Cardiorespiratory
Endurance
Lab A3-4 The 12-Minute Wheelchair Performance Test for Cardiorespiratory Endurance
Lab A3-5 University of Houston Non-Exercise Test for Predicting • VO2max
Lab A3-6 Target Heart Rate Zone Using the Heart Rate Reserve Method
Lab A3-7 Choosing Cardiorespiratory Endurance Activities
Lab A3-8 Home Exercise Equipment Checklist
Chapter 4 Muscular Strength and Endurance
Lab A4-1 Advanced Weight Training Systems
Lab A4-2 Isometric Exercises to Fit a Busy Schedule
Lab A4-3 Predicting 1-RM (Repetitions Maximum) from Weight Training Workouts
Lab A4-5 The 6-Second Dash Test to Assess Speed
Lab A4-6 Tests of Upper-Body Endurance for Men and Women
Lab A4-7 Dynamic Muscular Endurance Test Battery
Lab A4-8 The 60-Second Sit-Up Test
Chapter 5 Flexibility and Low-Back Health
Lab A5-1 Shoulder, Trunk, and Ankle Flexibility Assessment
Lab A5-2 Self-Treatment: Visualization and Expressive Writing
Chapter 6 Body Composition
Lab A6-1 Hydrostatic (Underwater) Weighing
Lab A6-2 Bioelectrical Impedance Analysis (BIA)
Lab A6-3 Alternate Skinfold Measurement Formulas to Calculate Percent Body Fat
Lab A6-4 Tracking Sum of Skinfold Measurements
Chapter 7 Putting Together a Complete Fitness Program
Lab A7-1 Calisthenics Circuit-Training Program
Lab A7-2 Exercise Programs for People Who Are Overweight
Lab A7-3 Martial Arts Fitness Program
Lab A7-4 Fitness Activity Evaluation Checklist
Lab A7-5 Maintaining Your Fitness Program Away from Home
Lab A7-6 Scheduling Time for Physical Activity
Lab A7-7 Sleep
Chapter 8 Nutrition
Lab A8-1 Dietary Habits Quiz
Lab A8-2 Fat Intake Quiz
Lab A8-3 Nutrition Check-Up: Sugar
Lab A8-4 Portion Size Quiz and Worksheet
Lab A8-5 Putting the Food Guide Pyramid into Action
Lab A8-6 Setting Goals for Protein, Fat, and Carbohydrate Intake
Lab A8-7 Reading Dietary Supplement Labels
Lab A8-8 Food Safety Quiz
Lab A8-9 Osteoporosis Risk Assessment
Chapter 9 Weight Management
Lab A9-1 What Triggers Your Eating?
Lab A9-2 Identifying Reasons for Losing Weight
Lab A9-3 Do You Feel Social Pressure to Eat?
Lab A9-4 Calculating Daily Energy Balance
Lab A9-5 Using Food Labels in Weight Management
Lab A9-6 Checklist for Evaluating Weight-Loss Books
Lab A9-7 Checklist for Evaluating Weight-Loss Products and Services
Chapter 10 Stress
Lab A10-1 Relaxation Techniques: Progressive Muscle Relaxation and Imagery
Lab A10-2 Social Support Assessment and Profile
Lab A10-3 Life Events and Stress
Lab A10-4 Daily Hassles and Stress
Lab A10-5 Time-Stress Questionnaire
Lab A10-6 Self-Esteem Inventory
Lab A10-7 Problem Solving
Lab A10-8 Recognizing Signs of Depression and Bipolar Disorder
Lab A10-9 Recognizing Anxiety Disorders and Coping with Fears
Chapter 11 Cardiovascular Health
Lab A11-1 MEDFICTS: Evaluating Your Diet for Cholesterol Control
Lab A11-2 Check Your Healthy Heart I.Q.
Lab A11-3 Reducing the Saturated Fat in Your Diet
Lab A11-4 Screening for Heart Disease Risk Factors
Chapter 12 Cancer
Lab A12-1 Cancer Risk Factors and Prevention
Lab A12-2 Diet and Cancer
Lab A12-3 Skin Cancer Prevention
Lab A12-4 Cancer Screening
Chapter 13 Substance Use and Abuse
Lab A13-1 Addictive Behavior Checklist
Lab A13-2 Psychoactive Drugs
Lab A13-3 Alcohol and How It Affects You
Lab A13-4 Drinking and Driving
Lab A13-5 Nicotine Dependence: Are You Hooked?
Lab A13-6 For Nonsmokers
Lab A13-7 For Users of Spit Tobacco or Cigars
Lab A13-8 Analyzing Advertisements
Chapter 14 Sexually Transmitted Diseases
Lab A14-1 Facts About Sexually Transmitted Diseases
Lab A14-2 Personal Infectious Disease and Allergy Record
Lab A14-3 Sexual Decision Making and Your Personal Life Plan
Chapter 15 Wellness for Life
Lab A15-1 How Capable Are You of Being Intimate?
Lab A15-2 Love Maps
Lab A15-3 Rate Your Family’s Strengths
Lab A15-4 Gender Communication Quiz
Lab A15-5 Are You Prepared for Aging?
Lab A15-6 Evaluating Alternative Therapies
Lab A15-7 Your Personal Health Profile
Lab A15-8 Choosing a Health Care Plan
Lab A15-9 Environmental Health Checklist
Appendix A Injury Prevention and Personal Safety
Lab AA-1 Checklist for Preventing Unintentional Injuries
Lab AA-2 Personal Safety Checklist
Lab AA-3 Are You an Aggressive Driver?
Lab AA-4 Violence in Relationships
Lab AA-5 Building a Kit of Emergency Supplies for Your Household