Hoeger and Hoeger’s FITNESS AND WELLNESS, 10e encourages students to start their path to fitness and wellness by providing cutting-edge coverage of core concepts, real life student case studies, and action steps to help students develop their own personal lifetime fitness and wellness program. This brief nine-chapter text offers balanced coverage that concentrates on health-related physical fitness components with beneficial information about wellness. It also focuses on motivation and behavior modification with an emphasis on teaching individuals how to take control of their personal fitness, health, and lifestyle habits. In addition, FITNESS AND WELLNESS is part of an integrated textbook program that extends beyond the text to online resources within WebTutor or CengageNOW that further students’ understanding through personalized learning plans, provide online labs, and allow students to track their behavior change progress.
Important Notice: Media content referenced within the product description or the product text may not be available in the ebook version.
‘IBL brought a blend of networking, career development, and idea sharing that would be valuable to anyone hoping to join the emerging social enterprise sector. During the one week workshop, IBL organized experienced practitioners who cogently described the social enterprise space from an investor and investee perspective. One of the most enjoyable aspects of the program was the cohort of diverse professionals contributing to the program by sharing their expertise. Not only did I find an exciting job opportunity through IBL, I left with a support group to call on long after the workshops ended.’
– Kota, 2015 Participant –
‘David’s advice has been very valuable to me as I launch a social enterprise. He knows India and how people respond, act, and behave which allowed him to be an early sounding board. His perspective really helps because he has a very broad understanding of both the social sector and the corporate world. Because his background is similar to mine, having worked in the corporate world and started his own social enterprise, I trust his view on whether my thought process is headed in the right direction.’
– Arpita, 2015 Participant –
‘When I first learned about Impact Business Leaders, I thought it had to be too good to be true. I already had an MBA from a top-tier business school and had many years of experience working in various finance capacities with organizations like the Peace Corps, GE and Wells Fargo. But I had an unrelenting desire to devote the rest of my career to emerging efforts that seek to bring the power of business to bear on society’s biggest problems. IBL serves as a springboard for those who share this conviction, and it could not have appeared on my radar at a more opportune time, since I was already well into my search when I learned about the IBL@Darden program. Today, I am happily ensconced in my new role with RevolutionCredit, a FinTech startup backed by the former CEO of FICO as well as the former President of Visa, among others. It is also an ACCION Venture Lab portfolio company. With IBL, not only did I feel like I was with people who just get it, I knew all along I was also with people who could deliver the goods.’
– Ethan, 2015 Participant –
‘Participating in IBL has given me a fresh perspective on what it means to be an impact entrepreneur, a wealth of ideas for the company and an incredible network that we will treasure. It was definitely worth the investment and we look forward to future events!’
– Suzanna, 2015 Participant –
Liability insurance designed for:
- Yoga Teachers
- Tai Chi Instructors
- Mind-Body Teachers
- Wellness Professionals
Professional liability insurance policies cover liability and trip-and-fall claims wherever you are training clients: at clubs, in homes, at the YMCA, anywhere.
Get insured now!
- Give yourself peace of mind from unknown liability exposures.
- A++ rated Philadelphia Insurance Companies is one of the world’s largest insurance underwriters.
- Mark yourself as an ethical, serious and professional yoga instructor by being properly insured.
General yoga instructor insurance coverage
Personal Injury Liability for Yoga Instructors protects you against suits involving libel, slander, or wrongful invasion of privacy.
Miscellaneous Professional Liability for Yoga Instructors protects against bodily injury arising out of rendering or failing to render services.
Higher Yoga Insurance Limits Available
Now you can increase your professional insurance limits of liability at very reasonable rates. Protecting yourself and your business assets has never been more important.
View all fitness insurance options
‘The Fitness and Wellness Insurance Program has provided us with excellent insurance coverage for over 12 years. As we have expanded our operations, they have met all our insurance needs.’
-Victor Brick IDEA Member since 1984 and CEO, Brick Bodies
Get paid to exercise with Fitness First SM! Unity rewards members age 18 and older up to $200 each year.
Earn Your Fitness FirstSM & More Rewards –
- Work out at a Unity approved health club
- View your Fitness First Rules
Note: The exercise amount required may vary based on your health plan. You may have to enroll in the Fitness First program to start earning rewards.
Get up to $200 for you or your family each year through the Fitness First & More rewards program.
Get in touch with Unity Customer Service by sending a message.
The Fitness First & More program is made available as a courtesy to our members and it is not part of your health insurance coverage. This program is not a contract between Unity Health Insurance and participants and may be discontinued or changed at any time without notice. Your health plan is committed to helping you achieve your best health. Rewards for participating in a wellness program are available to members*. If you think you might be unable to meet a standard for a reward under this wellness program, you might qualify for an opportunity to earn the same reward by different means. Contact us at 800.362.3310 and we will work with you (and, if you wish, your doctor) to find a wellness program with the same reward that is right for you in light of your health status. *Members must be 18 or older to participate in the Fitness First & More program. PPO members are not eligible to participate. To receive your Fitness First & More Reward, you must be a Unity member when the reward payment is mailed.
Exercise and Fitness: An Important Component of Wellness
The term ‘wellness’ is defined as: ‘An active process of becoming aware of and making choices toward a more successful existence.’1 ‘A more successful existence’ – what a wonderful image that conjures up: health, wholeness, and physical well-being. Exercise and fitness are some of the key ingredients to achieving this vibrant state.
Often, wellness means making a change in daily life, embracing this change, and then putting this change into action. Merely approaching the idea of a change can feel like a daunting task.
This Center for Health and Wellness page will help answer the following questions:
- What defines exercise and physical activity?
- What are the benefits of exercise and physical activity?
- What are the components of a successful physical fitness program?
- How much exercise do we need?
Exercise is ‘planned, structured and repetitive physical activity done to improve or maintain one or more components of physical fitness.’2 Physical fitness is ‘a set of attributes that people have or achieve that relates to the ability to perform physical activity.’3 According to the Centers for Chronic Disease Prevention and Health Promotion, less than 50 percent of adults engage in the amount of exercise recommended for optimal health; 16 percent do not engage exercise at all; and almost half of 12 to 21 year olds are regularly inactive. What does it take to get more people interested in exercising?
According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things we can do for our health. 5 The benefits of exercise include:
- Weight control
- Lower risk of cardiovascular disease
- Lower risk for type 2 diabetes and metabolic syndrome
- Lower risk of some cancers
- Stronger bones and muscles
- Improved mental health and mood
- Improved mobility in daily activities and better prevention of falls
- Increased longevity
The following three major components should be part of every exercise program:6
- Cardiorespiratory endurance/aerobic activity-‘The ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity.’
- Muscular strength and endurance-‘The ability of the muscle to exert force during an activity, and the ability of the muscle to continue to perform without fatigue.’
- Flexibility-‘The range of motion around a joint.’
Aerobic activity is any physical action that gets you breathing harder and your heart beating faster, for example:
Moderate Physical Activity
- Gardening or yard work
- Golf (walking and carrying clubs)
- Bicycling (less than 10 mph)
- Walking (3.5 mph)
Vigorous Physical Activity
- Running or jogging (5 mph)
- Bicycling (greater than10 mph)
- Aerobics class
- Walking (4.5 mph)
In order to gain muscle strength benefits, this exercise needs to be repeated to the point where it is difficult to perform one more repetition without help. A repetition is one complete movement of an activity, like lifting a weight. Between 8 to 12 repetitions is called a set.7
Examples of muscle strengthening activities include the following:
- Lifting weights
- Using resistance bands
- Push ups or sit ups
There have been recent breakthroughs in exercise science research that propose exercising for only 10 minutes at a time may be just as or more effective than exercising for 30 to 60 minutes continuously.8 This provides the opportunity to break up the total daily exercise requirement into manageable amounts.
Amount of Exercise Needed to Gain the Health Benefits of Exercise (for Adults)
- 2-½ hours (150 minutes) of moderate-intensity aerobic activity and muscle strengthening activities 2 or more days per week, OR
- 1-¼ hours (75 minutes) of vigorous-intensity aerobic activity and muscle strengthening activities 2 or more days per week
Remember: More time equals greater health benefits:
- More than 300 minutes per week of moderate intensity aerobic activity plus strength training OR
- 150 minutes per week of vigorous intensity activity, plus strength training
1 National Wellness Institute (accessed February 2009).
2 Alton L.Thygerson and Karl L. Larson, Fit to Be Well (Boston: Jones and Bartlett, 2006) xxi.
4 National Center for Health Statistics 2002 (accessed February 2009).
5 Centers for Disease Control and Prevention (accessed February 2009).
8 U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Americans (accessed February 2009).