Total fitness wellness pdf download

Social and environmental influences: Barrier 3. Lack of resources: Barrier 4. Lack of motivation: Barrier 3. Lack of motivation: Lab 3. Number of Yes answers: How risky is your alcohol use?

Sign the contract at the bottom to affirm your commitment to making a healthy change and ask a friend to witness it. I will use the strategies and rewards to achieve the goals that will contribute to a healthy behavior change. The 8th Edition presents current research and topics of student interest such as eating disorders, stressmanagement strategies, Pilates, diabetes and pre-diabetes, and emotional health.

MyDietAnalysis—a diet and activity tracking tool that gives students an easy way to analyze their physical activity and daily nutrient intake—is now included at no extra charge with Mastering Health. Cardiovascular Disease Costs in United States Annual Costs billions of dollars Current research and statistics include objectives from Healthy People and myplate.

Coverage includes current topics of student interest such as eating disorders, stressmanagement strategies, barefoot running, Pilates, diabetes and pre-diabetes, ergogenic dietary supplements, athome fitness equipment, antioxidants, and emotional health.

Expanded coverage of non-traditional workouts and modifications for special populations ensure all students and fitness levels are included. Scan to view the exercise demonstration videos. MyDietAnalysis is included with Mastering Health at no additional charge, and offers an up-to-date, accurate, reliable, and easy-to-use program for your students to track and analyze their physical activity and daily nutrient intake.

With MyDietAnalysis, students can track their diet and activity intake accurately—even from the gym—from any device! Are you reluctant to strength train? Do you protect your skin from UV light? These concise whiteboard-style videos help students with the steps of behavior change, covering topics such as setting SMART goals, identifying and overcoming barriers to change, planning realistic timelines, and more.

All videos include assessment activities and are assignable in Mastering Health. The videos feature resistance bands, stability balls, free weights, and machines allowing users a wide variety of exercises to choose from based on their individual preferences and access to equipment.

It allows students to easily highlight, take notes, and review key vocabulary all in one place—even when offline. Seamlessly integrated videos and other rich media engage students and give them access to the help they need, when they need it. Pearson eText is available within Mastering when packaged with a new book; students can also purchase Mastering with Pearson eText online.

For instructors not using Mastering, Pearson eText can also be adopted on its own as the main course material. Each chapter also includes numerous PowerPoint presentations, including accessible lecture presentations with and without media, and all labeled and unlabeled images from the text. Powers University of Florida Stephen L. All Rights Reserved. Printed in the United States of America.

This publication is protected by copyright, and permission should be obtained from the publisher prior to any prohibited reproduction, storage in a retrieval system, or transmission in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise. Scott Kline , author. Dodd, Stephen L. Powers, University of Florida, Stephen L. Dodd, University of Florida. Description: Eighth edition. P66 DDC Your love and encouragement have always meant more than you will ever know.

DODD To my mother, who encouraged me to pursue academic endeavors. Collectively, Dr. Importantly, Dr. Powers is also an accomplished teacher as indicated by the fact that he has won numerous teaching awards and has been inducted by the University of Florida as a member of the Academy of Distinguished Teaching Scholars.

Moreover, Dr. He has been teaching graduate and undergraduate courses such as exercise physiology, environmental exercise physiology, clinical exercise physiology, and assessment in kinesiology at the university for more than 25 years. He has won numerous teaching awards and served two terms as department chair. B-1 References. R-1 Credits. C-1 Glossary. G-1 Index. Interval Training: Benefit vs. However, it is important to appreciate that good health is not simply the absence of disease.

This fact led health professionals to revise the concept of good health and to introduce a new term—wellness, which includes not only good physical health but also involves excellent emotional, intellectual, spiritual, social, and environmental health.

Importantly, our daily lifestyle choices can have a major impact on our ability to achieve wellness. Intended for an introductory college course, Total Fitness and Wellness focuses on aiding students to effect positive changes in their lifestyles, most notably in exercise and diet.

The interaction of exercise and diet and the essential role of regular exercise and good nutrition in achieving total fitness and wellness are major themes of the text. Total Fitness and Wellness was built on a strong foundation of both exercise physiology and nutrition.

The text provides clear, objective, research-based information to college students during their first course in physical fitness and wellness. By offering a research-based text, we hope to dispel many myths associated with exercise, nutrition, weight loss, and wellness. In particular, we show students how to evaluate their own wellness level with respect to various wellness components, such as fitness level and nutritional status.

Indeed, the title of the book reflects our goals. Numerous physical fitness and wellness texts are available today. Our motivation in writing Total Fitness and Wellness was to create a unique, well-balanced physical fitness and wellness text that covers primary concepts of physical fitness and wellness, and also addresses other important issues such as behavior change, exercise-related injuries, exercise and the environment, and prevention of cardiovascular disease.

The multimedia created for 8th Edition is more innovative and interactive than ever and a tighter text— Mastering Health integration provides students the opportunity to master course content using a variety of resources on and off the page, reflecting the manner in which students study today. In addition to new photos and figures, the end-of-chapter labs and sample exercise prescription programs have been redesigned. Mastering Health activities tied to the videos include multiple choice questions that provide wrong-answer feedback to redirect students to the correct answer.

New to This Edition Total Fitness and Wellness, 8th Edition maintains many features that the text has become known for, while incorporating several major revisions, exciting new features, and a more explicit connection between the text and multimedia resources in Mastering Health.

Mastering Health is an online homework, tutorial, and assessment product designed to improve results by helping students quickly master concepts. Students benefit from self-paced tutorials that feature immediate wrong-answer feedback and hints that emulate the office-hour experience to help keep students on track.

With a wide range of interactive, engaging, and assignable activities, students are encouraged to actively learn and retain tough course concepts. Portions of chapters have been reorganized to improve the flow of topics, and figures, tables, feature boxes, and photos have all been added, improved on, and updated. Throughout the text, all data, statistics, and references have been updated to the most recent possible. The following is a chapter-by-chapter listing of some of the most noteworthy changes, updates, and additions.

Sample fitness and wellness programs offer easyto-follow instructions for implementing successful fitness and wellness programs. Consumer Corner boxes teach students to be informed and discerning health and fitness consumers, guiding them to make the best fitness and wellness decisions in a market full of fads, gimmicks, and gadgets.

Appreciating Diversity boxes present current health research, covering issues such as how the risk of cancer varies across the United States and how the incidence of drug abuse varies across populations. New timelines present students with practical steps they can take to make meaningful behavior change. Consider This! Live Right! This teaching tool provides chapter summaries, outlines, integrated ABC News video discussion questions, in-class discussion questions, and more.

Test Bank questions are tagged to global and book-specific student learning outcomes. This publication contains essays from 11 instructors who are teaching using student learning outcomes. They share their goals in using outcomes, the processes that they follow to develop and refine the outcomes, and provide many useful suggestions and examples for successfully incorporating outcomes into a personal health course.

From Facebook to Twitter to blogs, students are using and interacting with Web 2. This handbook provides an introduction to these popular online tools and offers ideas for incorporating them into your personal health course. Written by personal health and health education instructors, each chapter examines the basics about each technology and ways to make it work for you and your students. This manual provides ideas for classroom activities related to specific health and wellness topics, as well as suggestions for activities that can be adapted to various topics and class sizes.

This assessment tool helps students track daily exercise and nutritional intake and create a longterm nutritional and fitness prescription plan. It also includes a Behavior Change Contract and topics for journal-based activities.

Instructor Supplements A full resource package accompanies Total Fitness and Wellness to assist the instructor with classroom preparation and presentation. Mastering Health coaches students through the toughest fitness and wellness topics. Instructors can assign engaging tools to help students visualize, practice, and understand crucial content, from the basics of fitness to the fundamentals of behavior change. Coaching Activities guide students through key health concepts with interactive mini-lessons, complete with hints and wrong-answer feedback.

Reading Quizzes 20 questions per chapter ensure students have completed the assigned reading before class. ABC News Videos stimulate classroom discussions and include multiple-choice questions with feedback for students. NutriTools Coaching Activities in the nutrition chapter allow students to combine and experiment with different food options and learn firsthand how to build healthier meals.

MP3s relate to chapter content and come with multiple-choice questions that provide wrong-answer feedback. Learning Catalytics provides open-ended questions students can answer in real time. Through targeted assessments, Learning Catalytics helps students develop the critical thinking skills they need for lasting behavior change. For students, the Study Area is broken down into learning areas and includes videos, MP3s, practice quizzing, and much more.

Instructional Resources Download Only The instructional resources available for downloading in the Mastering Health Instructor Resources area include everything an instructor needs to prepare for their course and deliver a dynamic lecture in one convenient place. ABC News videos, each 3 to 8 minutes long, help instructors stimulate critical discussion in the classroom.

Videos are embedded within PowerPoint lectures and are also available separately in large-screen format with optional closed captioning through MasteringHealth. The Read It! See It! The exercise videos are also available for download onto iPods or media players. Hear It! Do It! New interactive labs are also available online to students, allowing them to assess their levels of fitness and wellness, learn core skills, and develop behavior change plans to track their progress.

Review It! Live It! It includes Behavior Change Contracts and topics for journal-based activities. It allows students to track their diet and activity using up to six profiles and to generate and submit reports electronically.

MyDietAnalysis is available at no additional cost in Mastering Health, as well as sold separately as a standalone purchase for those who do not use Mastering Health. Acknowledgments First and foremost, this edition of Total Fitness and Wellness reflects the valuable feedback provided by many people throughout the country.

As always, this edition could not have been completed without the work of an enormous number of people at Pearson. From the campus sales representatives to the president of the company, they are truly first rate, and our interaction with them is always delightful. There were several key people in the process. Our Editor, Michelle Yglecias, has been the primary force behind assembling the team and directing the process, and her input has been invaluable.

Several new additions to the team have been important in both the revisions of the text and the production process. In particular, the authors would like to thank Susan McNally for significant contributions to this eighth edition.

Scott K. In this book, you will learn about lifestyle factors behaviors that can reduce your risk of disease and put you on the path to physical fitness and optimal wellness. Although life expectancy in the United States increased from to , life expectancy has recently declined. The current average life expectancy in the United States is now Unfortunately, experts predict that life expectancy in the United States will continue to decrease during the next decade due to the burden caused by several major diseases and the increasing number of deaths due to drug overdose e.

In the United States, cardiovascular disease remains the leading cause of death, followed by cancer and respiratory diseases. Deaths due to diabetes are on the rise, as well. A healthy lifestyle can reduce your risk of disease; for example, eating a nutritionally balanced diet, exercising regularly, and maintaining a healthy body weight reduce your risk of cardiovascular disease, diabetes, and several types of cancer.

Abstaining from smoking and avoiding secondhand cigarette smoke reduce your risk of developing both cardiovascular and respiratory diseases. According to the Surgeon General, the four major factors that influence health and longevity are lifestyle, genetics, the environment, and quality of health care. In a given year, approximately 1 in 4 adults between the ages of 18 and 44 has a diagnosable mental disorder.

What Is Wellness? Good health was once defined as the absence of disease. In the s, many exercise scientists and health educators became dissatisfied with this limited definition. These visionary health professionals believed that health includes physical fitness and emotional and spiritual health as well. Their revised concept of good health is called wellness 1. Wellness can be defined as optimal health, which encompasses all the dimensions of wellbeing.

Wellness involves a number of components that we will explore in more depth. Two key aspects are maintaining a healthy body weight and achieving physical fitness. Maintaining a healthy body weight is important because a high percentage of body fat increases your risk of developing type 2 diabetes and heart disease.

Optimal well-being occurs when all components of wellness are working together toward holistic health. Eating a healthy diet, obtaining regular medical exams, and practicing personal safety are other important physical health behaviors. Optimal spiritual wellness includes the ability to understand your basic purpose in life; to experience love, joy, pain, peace, and sorrow; and to care for and respect all living things.

Anyone who has experienced a beautiful sunset or smelled the first scents of spring can appreciate the pleasure of maintaining optimal spiritual health.

Good social health helps you feel confident in social interactions and provides you with emotional security. It is not necessarily the number of people in your support network, but the quality of those relationships that is important. Developing good communication skills is crucial for maintaining a strong social network. Our environment can have a positive or negative impact on in how you feel about yourself and others.

Emotional wellness mental health includes your social skills and interpersonal relationships. Your level of self-esteem and your ability to cope with the routine stress of daily living are also aspects of emotional wellness. Emotional stability refers to how well you deal with day-to-day stressors. In fact, mental disorders are the leading cause of disability for people between the ages of 15 to 44 years 2. Emotional wellness means being able to respond to life situations in an appropriate manner, therefore avoiding prolonged periods of an extremely high or low emotional state.

College life is ideal for developing this component. Attending lectures, reading, and engaging in thoughtful discussions with friends and teachers all promote intellectual health.

Your ability to define and solve problems continues to grow, and continuous learning can provide you with a sense of fulfillment. Take advantage of opportunities to broaden your mind. Listen to audio books, keep up with current events, and engage in thoughtful discussions with others.

Most definitions of spiritual wellness include having a sense of meaning and purpose. Many people define spiritual wellness based on religious beliefs, but it is not limited to religion. People find meaning in helping others, being altruistic, enjoying the beauty of nature, or through prayer. Consists of eight major components: physical, emotional, intellectual, spiritual, social, environmental, occupational, and financial wellness.

For example, air pollution and water contamination are environmental factors that can harm physical health. Breathing polluted air can lead to a variety of respiratory disorders. Drinking water contaminated with harmful bacteria can lead to infection, and drinking water that contains carcinogens increases the risk of certain types of cancers.

Your environment can also have a positive influence on wellness. For example, a safe environment evokes feelings of comfort and security, enhancing your emotional health. If your environment is safe, you are more likely to spend time outside being active and improving your physical health. Our relationship with our environment is a two-way street. How do our behaviors influence the environment? Do you recycle regularly, or does much of your trash end up in a landfill?

Do you carpool or take public transportation when you can? Listen to the online case and being responsible in study at Mastering Health. This stems from work that provides personal fulfillment, mental stimulation, and good relationships with coworkers, clients, and others in your professional life.

While a high income may be desirable, it does not guarantee occupational wellness. Occupational wellness is achieved when people enjoy their work and receive recognition for their skills and performance. Like the other components, occupational wellness is not an independent element but an important contributor to emotional, intellectual, and social wellness.

To achieve occupational wellness, establish career goals that are consistent with your interests, skills, and personal values. For instance, a career in health care or military service can be a good choice for people who value service to others. In contrast, those who place a high value on financial security may find a higher-paying career essential for their occupational wellness. Financial wellness involves your ability to manage your money in a responsible way. It can provide you with peace of mind and contribute to your emotional, social, and occupational wellness.

Interaction of Wellness Components and the Wellness Continuum None of the components of wellness works in isolation; all eight work closely together. For example, people with an anxiety or depressive disorder who also have a chronic physical illness report more physical symptoms than those who do not have a mental health disorder 4. Strong spirituality is associated with lower rates of mental disorders, better immune function, and greater participation in health-promoting behaviors 3, 5.

Total wellness is achieved through a balance of all aspects of wellness. It is clear that wellness is a dynamic process. The choices you make each day move you along a continuum of wellness. At Health! Worksheet online at the opposite end of the Mastering Health. Accomplishing optimal well-being right requires realizing all eight components of wellness. A low level of well-being left results when an individual has successfully addressed only a limited number of wellness components.

Ethnicity, sex, age, family history, and socioeconomic status affect your risk of developing diabetes, cancer, cardiovascular disease, obesity, and other conditions. For example, black Americans have a higher risk of hypertension high blood pressure compared to the U. Similarly, diabetes is more common in Native Americans and Latinos than in people from other ethnic backgrounds Men and women differ in their risk for heart disease, osteoporosis, and certain types of cancer Aging also plays a role.

The risk of chronic diseases such as heart disease and cancer increases with age. And people of low socioeconomic status often have less access to quality health care and experience higher rates of obesity, heart disease, and drug abuse. Our goal is to achieve optimal wellness, but individual and demographic differences can present special challenges. You can move toward optimal well-being by eliminating unhealthy behaviors and making healthy habits part of your regular routine.

Complete Laboratory 1. For more details, see the Examining the Evidence box on the next page and visit www. It is a dynamic process that moves along a continuum. Make sure you know… Healthy People is a set of wellness goals established by the U. Goals include attaining high-quality, longer lives, reducing the risk of injury and premature death, achieving health equity, eliminating disparities, and improving the health of all groups.

Wellness Goals for the Nation 3 Explain the nature of exercise and physical activity and the health benefits of exercise. When you hear the word exercise, do you picture someone running on a treadmill? Or do you imagine hiking up a scenic mountain with a group of friends? Actually, both activities are forms of exercise that are good for your health. There are numerous fun and interesting ways to exercise, so if going to the gym is not your thing, there are many other ways to be active.

One part of designing your personal fitness program is to find out what works best for you. A nation of unhealthy people drains resources by reducing worker productivity and increasing government spending on health care. To improve the overall well-being of Americans, the U.

These goals were first presented in and have since been revised every 10 years based on progress toward meeting the objectives. Healthy People is the current set of goals aimed at attaining high-quality, longer lives and reducing the risk of injury and premature death.

The overall vision of this initiative is to achieve a society in which all people live long and healthy lives. Reduce the proportion of adolescents who engage in disordered eating behaviors in an attempt to control their weight. Reduce the proportion of persons engaging in binge drinking of alcoholic beverages. Increase the proportion of older adults who are up to date on a core set of clinical preventive services.

Physical activity can be occupational done as part of your job , lifestyle, or leisure time. Lifestyle activity includes housework, walking to class, and climbing stairs. Leisure-time physical activity is any activity performed during your free time. Exercise is a type of physical activity that is planned, structured, and has a final goal of improving or maintaining physical fitness 6. Exercise often involves relatively high-intensity activities such as running or swimming and is performed with the goal of achieving health and fitness.

Although you can gain health benefits from all types of physical activity, exercise produces the greatest benefits. Most of us are aware that there are many health benefits gained from regular exercise and physical activity. In addition to improving muscle tone and reducing body fat, regular exercise improves our fitness levels and ability to perform everyday tasks. Perhaps even more important, it can help you achieve total wellness 2, 7— The importance of regular exercise and physical activity is emphasized in the U.

This report concludes that lack of physical activity is a major public health problem and that all Americans can improve their health by engaging in as little as 30 minutes of light- to moderate-intensity physical activity most days of the week.

Keep in mind that different levels of physical activity or exercise are needed for different health benefits. In fact, one in three Americans dies of CVD Regular physical activity and exercise can significantly reduce your risk of developing CVD 1, 7, 8, 10, 11, 17—21 , and strong evidence suggests that regular physical activity reduces the risk of dying during a heart attack FIGURE 1.

Note from Figure 1. Many preventive medicine specialists argue that these facts alone are reason enough for engaging in regular physical activity and exercise 7, 18, Poorly managed diabetes increases your risk for numerous health problems, including blindness, heart disease, and kidney dysfunction.

Regular physical activity and exercise can reduce the risk of type 2 diabetes by improving skeletal muscle health and the regulation of blood glucose 9, 27, The primary risk factors for cancer are environmental exposure to cancer-causing agents and lifestyle One lifestyle factor associated with increased cancer risk is physical inactivity. Convincing evidence indicates that a sedentary lifestyle increases the risk of colon cancer 45 , and growing evidence suggests that regular exercise can reduce the risk of 13 types of cancer including breast and endometrial cancer in women At present, it is unclear if regular exercise can reduce the risk of other forms of cancer.

Loss of bone mass and strength is called osteoporosis, and it increases the risk of bone fractures. Therefore, it is important to maintain strong, healthy bones. Although osteoporosis can occur in men and women of all ages, it is most common in older women. Exercise can improve bone health by strengthening your bones.

Mechanical force applied by muscular activity is a key factor in regulating bone mass and strength. Numerous studies have demonstrated that regular exercise increases bone mass, density, and strength in young adults 29— In particular, weight-bearing activities, such as running, walking, and resistance training, are important for bone health. Research on osteoporosis suggests that regular exercise can prevent bone loss in older adults and is also useful in treating osteoporosis During a myocardial infarction heart attack , exercise-trained individuals suffer less cardiac injury compared to untrained individuals.

Source: Borges J. Although no amount of physical activity or exercise can stop the biological aging process, regular exercise can delay the age-related decline in physical working capacity 32, 35, Indeed, note the differences in physical working capacity among highly trained, moderately trained, and inactive individuals in FIGURE 1.

Although physical working capacity declines with age, regular exercise can maintain your ability to perform various types of physical activities, increasing your ability to enjoy a lifetime of physical recreation and an improved quality of life. Regular weight-bearing exercise can prevent loss of bone mass. Similarly, compared to physically active women, sedentary women also have a higher risk of death 40, These findings translate into a longer life span for people who exercise and have more active lifestyles.

The primary factor for this increased longevity is that regular exercise lowers the risk of both heart attack and cancer 7, 8. The mental health benefits of regular exercise include reduced risk for anxiety disorders and depression Exercise for Health-Related Fitness LO 4 Identify and discuss the five major components of health-related physical fitness.

Exercise training programs can be divided into two broad categories: health-related physical fitness and skill-related physical fitness. This book focuses on health-related fitness.

The overall goal of a health-related physical fitness program is to optimize the quality of life 1, The specific goals of this type of fitness program are to reduce the risk of disease and to improve total physical fitness. In contrast, the goal of sport- and skill-related fitness is to improve physical performance in a specific sport or activity. Motor skills are movement qualities such as agility and coordination. Although motor skills are important for sport performance, they are not directly linked to improving health in young adults and are therefore not considered a major component of health-related physical fitness.

However, these motor skills may increase in importance as people age, because good balance, coordination, and agility help reduce the risk of falls in older adults. Cardiorespiratory Endurance Cardiorespiratory endurance sometimes called aerobic fitness or cardiorespiratory fitness is often considered the key component of health-related physical fitness.

Oxygen delivered to the muscles is used to produce the energy needed for prolonged exercise. In practical terms, cardiorespiratory endurance is the ability to perform exercises such as distance running, cycling, and swimming. Someone who has achieved a high level of cardiorespiratory endurance is generally capable of performing 30 to 60 minutes of vigorous exercise without undue fatigue.

Muscular Strength Muscular strength is measured by how much force a muscle or muscle group can generate during a single maximal contraction how much weight an individual can lift during one maximal effort. Muscular strength is important in almost all sports. Even nonathletes require some degree of muscular strength to function in everyday life. Routine tasks such as lifting bags of groceries and moving furniture require muscular strength.

Even modest amounts of resistance exercise can improve muscular strength. Muscular Endurance Muscular endurance is the ability of a muscle to generate a submaximal force over and over again.

Although muscular strength and muscular endurance are related, they are not the same. A person lifting a pound barbell during one maximal muscular effort demonstrates high muscular strength. As one develops muscular strength, endurance typically improves. However, muscular strength does not generally improve with endurance exercise training.

Most sports require muscular endurance. For instance, tennis players, who must run and repeatedly swing their Regular physical activity can help you live longer. Many everyday activities such as carrying your backpack all day also require some level of muscular endurance. Flexibility Flexibility is the ability to move joints freely through their full range of motion.

Flexible individuals can bend and twist with ease. Without routine stretching, muscles and tendons shorten, reducing the range of motion around joints and impairing flexibility. A lifestyle that incorporates healthy behaviors will promote wellness and increase your quality of life. The following behaviors will greatly increase your chances of achieving total wellness: Cyclists who bike for long distances exhibit strong cardiorespiratory endurance.

Individual needs for flexibility vary. Certain athletes such as gymnasts and divers require great flexibility to accomplish complex movements. The average individual requires less flexibility than an athlete, but everyone needs some flexibility for common tasks such as reaching for something on a high shelf.

Research suggests that flexibility prevents some types of muscle-tendon injuries and may be useful in reducing low back pain 43, Body Composition Body composition refers to the relative amounts of fat and lean tissue in your body. Body composition is included as a component of health-related physical fitness because having a high percentage of body fat is associated with an increased risk of developing CVD, type 2 diabetes, and some cancers.

It also increases the risk of developing joint inflammation arthritis. In general, excess fat elevates the risk of numerous health problems. Lack of physical activity has been shown to play a major role in gaining body fat. Conversely, regular exercise is an important factor in promoting the loss of body fat and the maintenance of a healthy body weight.

How Does Behavior Change Occur? LO 6 Explain the process of behavior change and name and describe the six phases that are part of the stages of change model. Numerous theories of behavior change have been proposed.

This model is frequently used in programs aimed at modifying health-related behaviors such as smoking cessation and addiction recovery. The stages of change model incorporates six stages: 1. Individuals in the precontem- plation stage have no current plans to change their unhealthy behavior. They might not realize the need to change, or they simply may not want to change. Moving from this stage to the next requires increased knowledge about the benefits of healthy behaviors so that the need for change is recognized.

In the contemplation stage, a per- son is aware of the need for behavior change and intends to make a change within the next several months. However, people in this stage are often unclear about how to accomplish this change. To advance beyond this stage, additional information and details about how to initiate behavior change are needed.

During the preparation stage, the per- son plans to take action within a month. He or she acknowledges the benefits of behavior change and is aware of the process required. In some cases, the person might have created a plan for change. In the action stage, the person is actively doing things to bring about behavior change.

This phase requires motivation and commitment. Relapse is common during this stage, and the individual could regress to the previous stage. After sustaining the behavior change for 6 months, the person enters the maintenance stage.

At this point, the change has become a habit and requires less conscious effort. As this stage progresses, the temptation to resume old habits steadily decreases. Listen to the stages several times online case study at before they are able Mastering Health. After a person has maintained a behavior for more than 5 years, they have reached the final stage.

Reaching this stage means that the healthy behavior has become normal behavior, and there is no fear of relapse. People in this stage have attained an improved self-image and are capable of maintaining their target behavior.

Often, sedentary individuals engage in prolonged periods of sitting, commonly due to occupations that require sitting at a desk or in a car or truck for hours at a time.

A recent study reported that U. Research reveals that prolonged sitting is associated with higher risks for several diseases and allcause mortality 46, Even among people who exercise 30 to 60 minutes a day, there is a strong association between prolonged sitting and increased risk of mortality This suggests that prolonged sitting is unhealthy and that exercising regularly does not compensate for long periods of sitting.

Moreover, prolonged sitting and sedentary behavior increase your risk of developing numerous health problems including obesity, type 2 diabetes, high blood pressure, elevated blood lipids, cardiovascular disease, some cancers, and cognitive changes 46— During the past 50 years, a major contributor to the increase in sedentary behavior in adults has been the shift from jobs that involve physical activity toward occupations that require desk-based activities Indeed, many types of office jobs often require workers to spend more than eight hours per day seated at a workstation.

Which of these workstation alternatives offers the best solution to increasing energy expenditure above that associated with conventional seated workstations? Clearly, treadmill or pedaling desks provide the greatest increase in energy expenditure above sitting in a chair Collectively, Dr. Importantly, Professor Powers is also an accomplished teacher as indicated by the fact that he has won numerous teaching awards and has been inducted by the University of Florida as a member of the Academy of Distinguished Teaching Scholars.

He has been teaching graduate and undergraduate courses such as exercise physiology, environmental exercise physiology, clinical exercise physiology and assessment in kinesiology at the university for more than 25 years. He has won numerous teaching awards and served two terms as department chair. Access Card Package. We're sorry! We don't recognize your username or password. Please try again. The work is protected by local and international copyright laws and is provided solely for the use of instructors in teaching their courses and assessing student learning.

You have successfully signed out and will be required to sign back in should you need to download more resources. Total Fitness and Wellness, 8th Edition. Powers, University of Florida Stephen L. Dodd, University of Florida. Description For courses in Health and Fitness.

This package includes Mastering Health. Preface Preface is available for download in PDF format. By combining trusted author content with digital tools developed to engage students and emulate the office-hour experience, Mastering personalizes learning and improves results for each student. With a variety of activities available, students can actively learn, understand, and retain even the most difficult personal health and fitness concepts.

Learn more about Mastering Health. Students are now directed to MyDietAnalysis for diet and activity tracking in the text. MyDietAnalysis is the diet and activity tracking tool powered by ESHA Research and gives students an easy way to analyze their physical activity and daily nutrient intake. MyDietAnalysis is accessible on all devices, so students can log their activities after completing their labs in the gym.

Encourage behavior change for better health New - Expanded coverage of non-traditional workouts and modifications for special populations ensure all students and fitness levels are included.

Steps for Behavior Change focus students on evaluating their own behaviors e. Are you reluctant to strength train? Do you protect your skin from UV light? Integration of fitness assessment lab material throughout the book aligns the assessments with the topics they are relevant to. Coaching Corner gives students practical fitness and wellness advice and strategies to help them put their changes into action. Cover current research and labs that interest students Auto-graded, assignable labs address current trends such as social networking, time management Chapter 11 , and substance abuse addiction Chapter 15 , and allow students to apply textual information to practical issues, encouraging the immediate development of healthy lifestyle choices and a core fitness plan.

Current research and statistics include objectives from Healthy People and myplate. Coverage includes current topics of student interest such as eating disorders, stress-management strategies, barefoot running, Pilates, diabetes and pre-diabetes, ergogenic dietary supplements, at-home fitness equipment, antioxidants, and emotional health.

Reach every student with Mastering Teach your course your way: Your course is unique. These activities show students the possible consequences of various choices they make today on their future health; these activities are linked out to Mastering from the book and made assignable in Mastering with follow-up questions. Behavior Change Videos guide your students through the best tips and practices to put better decision making into action and review basic fitness concepts.

These concise whiteboard-style videos help students with the steps of behavior change, covering topics such as setting SMART goals, identifying and overcoming barriers to change, planning realistic timelines, and more. These skills will make a positive difference in one's health, fitness, and wellness through the use of activity labs and logs.

The new edition combines the latest research and statistics in exercise science while coaching you through the best way to put better fitness. This text helps you take control of your personal fitness and wellness by providing current, practical information and tips that you can incorporate to start living a healthier life.

This succinct nine-chapter text offers. Designed to get you off the couch and into an active lifestyle, this book challenges you to be your best self and inspire others while you're at it.

By adopting key behavior modification techniques and making. Corbin, published by Unknown which was released on Get Concepts of Fitness and Wellness Books now! Home Fitness And Wellness. Fitness and Wellness in Canada. Fitness and Wellness in Canada by Sarah J. Fitness and Wellness by Wener W. Hoeger,Sharon A. Powers,Stephen L.