Total fitness and wellness 6th edition pdf


 

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Total Fitness And Wellness 6th Edition Pdf

(Download Only) for Total Fitness & Wellness, 6th Edition. TestGen Total fitness and Wellness (5th Edition) maroc-evasion.info download at 2shared. Click on document. Total Fitness And Wellness 6th Edition. 1 Total Fitness And Wellness Third Edition. 1 1 total fitness and wellness third edition chapter 8 exercise, diet, and weight. Total fitness and wellness brief edition text component scott k powers on sitecom free shipping on qualifying offers fitness and wellness total fitness.

Enroll in fitness course Course ends Participate in exercise Changing chronic, unhealthy behaviors to stable, healthy behaviors is often challenging. Change usually does not happen all at once but, rather, is a lengthy process with several stages. The simplest model of change is the two-stage model of unhealthy behavior and healthy behavior. Their intention to change may be good, but to accomplish it, they need knowledge about how to achieve change. The following discussion may help. The stages of change describe underlying processes that people go through to change most problem behaviors and adopt healthy behaviors. Most frequently, the model is used to change health-related behaviors such as physical inactivity, smoking, nutrition, weight control, stress, and alcohol abuse. The five stages of change are precontemplation, contemplation, preparation, action, and maintenance. After years of study, researchers found that applying specific behavior-change techniques during each stage of the model increases the rate of success for change. Understanding each stage of this model will help you determine where you are in relation to your personal C H A P T E R healthy-lifestyle behaviors. It also will help you identify techniques to make successful changes. Precontemplation People in the precontemplation stage are not considering or do not want to change a specific behavior. They typically deny having a problem and presently do not intend to change. These people are usually unaware or underaware of the problem.

These people are usually unaware or underaware of the problem. Other people around them, including family, friends, health-care practitioners, and coworkers, however, identify the problem quite clearly. Precontemplators do not care about the problem behavior and might even avoid information and materials that address the issue. They avoid free screenings and workshops that could help identify and change the problem, even if they receive financial incentives for attending.

Educating them about the problem behavior is critical to helping them start contemplating the process of change. It is said that knowledge is power, and the challenge is to find ways to help them realize that they will be ultimately responsible for the consequences of their behavior.

Sometimes they initiate change only when under pressure from others. Contemplation In the contemplation stage, people acknowledge that they have a problem and begin to think seriously about overcoming it. Although they are not quite ready for change yet, they are weighing the pros and cons. People may remain in this stage for years, but in their mind they are planning to take some action within the next 6 months or so. Education and peer support are valuable during this stage.

Preparation In the preparation stage, people are seriously considering and planning to change a behavior within the next month. They are taking initial steps for change and may even try it for a short while, such as stopping smoking for a day or exercising a few times during this month.

In this stage, people define a general goal for behavior change say, to quit smoking by the last day of the month and write specific objectives to accomplish this goal see the discussion on SMART Goals, pages 17— Continued peer and environmental support are recommended during the preparation phase. Here people are actively doing things to change or modify the problem behavior or to adopt a new health behavior. The action stage requires that the person follow the specific guidelines set forth for that specific behavior.

For example, a person has actually stopped smoking completely, is exercising aerobically three times per week according to exercise prescription guidelines see Chapter 3 , or is maintaining a healthy diet. Relapse, in which the individual regresses to a previous stage, is common during this stage. Once people maintain the action stage for 6 consecutive months, they move into the maintenance stage. Maintenance During the maintenance stage, the person continues to adhere to the behavior change for up to 5 years.

The maintenance phase requires continually adhering to the specific guidelines that govern the target behavior for example, complete smoking cessation, aerobic exercise three times per week, or proper stress management techniques. At this time, a person works to reinforce the gains made through the various stages of change and strives to prevent lapses and relapses. In the case of negative behaviors K E Y T E R M S Behavior modification The process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well-being.

Precontemplation stage Stage of change in which people are unwilling to change their behavior. Contemplation stage Stage of change in which people are considering changing behavior in the next 6 months. Preparation stage Stage of change in which people are getting ready to make a change within the coming month. Action stage Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior.

Relapse Slipping or falling back into unhealthy behavior s or failing to maintain healthy behaviors. Maintenance stage Stage of change in which people maintain behavioral change for up to 5 years.

If the person has adopted a positive behavior for more than 5 years, this stage is designated the adoption stage. Many experts believe that after this period of time, any former addictions, problems, or lack of compliance with healthy behaviors no longer present an obstacle in the quest for wellness. This phase is the ultimate goal for everyone who seeks a healthier lifestyle. Use the form provided in Figure 1. As you fill out this form, you will realize that you are at different stages for different behaviors.

For instance, you may be in the termination stage for aerobic exercise and smoking, in the action stage for strength training, but only in the contemplation stage for a healthy diet. Realizing where you are at with respect to different behaviors will help you design a better action plan for a healthy lifestyle. Using the form provided in Activity 1. Developing new behavioral patterns takes time, and trying to work on too many components at once most likely will lower your chances for success.

Start with components in which you think you will have a high chance for success. Critical Thinking What factors do you think keep you from participating in a regular exercise program? How about factors that keep you from managing your daily caloric intake? Motivation and Locus of Control Motivation often explains why some people succeed and others do not. Although motivation comes from within, external factors are what trigger the inner desire to accomplish a given task.

These external factors, then, control behavior. Understanding locus of control is helpful to the study of motivation. People who believe they have control over events in their lives are said to have an internal locus of control.

People with an external locus of control, by contrast, believe that what happens to them is a result of chance or environmental factors and is unrelated to their behavior.

The latter group often has difficulty getting out of the precontemplation or contemplation stages. People with an internal locus of control are apt to be healthier and have an easier time initiating and adhering to a wellness program than those who perceive that they have little control and think of themselves as powerless and vulnerable.

The latter people also are at greater risk for illness. When illness does strike, restoring a sense of control is vital to regaining health.

Few people have either a completely external or a completely internal locus of control. They fall somewhere along a continuum. The more external, the greater is the challenge in changing and adhering to exercise and other healthy lifestyle behaviors.

Fortunately, a person can develop a more internal locus of control. Understanding that most events in life are not determined genetically or environmentally helps people pursue goals and gain control over their lives. Three impediments, however, can keep people from entering the preparation or action stages: problems of competence, confidence, and motivation.

Problems of competence. Lacking the skills to get a given task done leads to less competence. The solution to this problem of competence is to master the skills you need for participation.

Most people are not born with all-inclusive natural abilities, including playing sports. Next, select the statement below select only one that best represents your current behavior pattern.

To select the most appropriate statement, fill in the blank for one of the first three statements if your current behavior is a problem behavior.

Having no basketball skills, he was reluctant to play contemplation stage. Eventually, however, the desire to join in the fun was strong enough that he enrolled in a beginning course at the college so he would learn to play the game preparation stage. To his surprise, most of the students were impressed that he was willing to do this.

Total Fitness & Wellness, 6th Edition

Another alternative is to select an activity in which you are skilled. Maintenance stage Stage of change in which people maintain behavioral change for up to 5 years.

If the person has adopted a positive behavior for more than 5 years, this stage is designated the adoption stage. Many experts believe that after this period of time, any former addictions, problems, or lack of compliance with healthy behaviors no longer present an obstacle in the quest for wellness.

This phase is the ultimate goal for everyone who seeks a healthier lifestyle. Use the form provided in Figure 1. As you fill out this form, you will realize that you are at different stages for different behaviors. For instance, you may be in the termination stage for aerobic exercise and smoking, in the action stage for strength training, but only in the contemplation stage for a healthy diet.

Realizing where you are at with respect to different behaviors will help you design a better action plan for a healthy lifestyle. Using the form provided in Activity 1. Developing new behavioral patterns takes time, and trying to work on too many components at once most likely will lower your chances for success.

Start with components in which you think you will have a high chance for success. Critical Thinking What factors do you think keep you from participating in a regular exercise program?

Fitness and Wellness , Seventh Edition

How about factors that keep you from managing your daily caloric intake? Motivation and Locus of Control Motivation often explains why some people succeed and others do not. Although motivation comes from within, external factors are what trigger the inner desire to accomplish a given task.

These external factors, then, control behavior. Understanding locus of control is helpful to the study of motivation.

People who believe they have control over events in their lives are said to have an internal locus of control. People with an external locus of control, by contrast, believe that what happens to them is a result of chance or environmental factors and is unrelated to their behavior. The latter group often has difficulty getting out of the precontemplation or contemplation stages. People with an internal locus of control are apt to be healthier and have an easier time initiating and adhering to a wellness program than those who perceive that they have little control and think of themselves as powerless and vulnerable.

The latter people also are at greater risk for illness. When illness does strike, restoring a sense of control is vital to regaining health. Few people have either a completely external or a completely internal locus of control.

Total Fitness & Wellness, Media Update by Scott K. Powers

They fall somewhere along a continuum. The more external, the greater is the challenge in changing and adhering to exercise and other healthy lifestyle behaviors. Fortunately, a person can develop a more internal locus of control.

Understanding that most events in life are not determined genetically or environmentally helps people pursue goals and gain control over their lives. Three impediments, however, can keep people from entering the preparation or action stages: problems of competence, confidence, and motivation. Problems of competence. Lacking the skills to get a given task done leads to less competence. The solution to this problem of competence is to master the skills you need for participation.

Most people are not born with all-inclusive natural abilities, including playing sports. Next, select the statement below select only one that best represents your current behavior pattern.

To select the most appropriate statement, fill in the blank for one of the first three statements if your current behavior is a problem behavior. Having no basketball skills, he was reluctant to play contemplation stage. Eventually, however, the desire to join in the fun was strong enough that he enrolled in a beginning course at the college so he would learn to play the game preparation stage. To his surprise, most of the students were impressed that he was willing to do this.

Another alternative is to select an activity in which you are skilled. It may not be basketball, but it well could be aerobics.

Similarly, if your body weight is a problem, you could learn to cook low-fat meals. Try different recipes until you find foods you like.

Patty was motivated and knew she could do it, but she lacked the skills to reach her goal. All along, Patty was fluctuating between the contemplation and action stages. Once she mastered the skills, she was able to achieve and maintain her goal.

ISBN 13: 9780321840523

Problems of confidence. Fear and feelings of inadequacy often interfere with the ability to perform the task. If the skills are there, the sky is the limit. Initially, try to visualize yourself doing the task and getting it done. Repeat this several times, then actually give it a try. You will surprise yourself.

Sometimes, lack of confidence sets in when the task seems to be insurmountable. In these situations, dividing a goal into smaller, realistic objectives helps to accomplish the task.

You may know how to swim, but the goal of swimming a continuous mile could take you several weeks to accomplish. Set up your training program so you swim a little farther each day until you are able to swim the entire mile. Locus of control The extent to which a person believes he or she can influence the external environment.

Problems of motivation. With problems of motivation, both the competence and the confidence are there but individuals are unwilling to change because the reasons for change are not important to them. For example, a person begins contemplating a smoking cessation program when the reasons for quitting outweigh the reasons for smoking.

The lack of knowledge and lack of goals are the primary causes of unwillingness to change precontemplators. Knowledge often determines goals, and goals determine motivation. Many people are unaware of the magnitude of the benefits of a wellness program. When it comes to a healthy lifestyle, however, there may not be a second chance. A stroke, a heart attack, or cancer can have irreparable or fatal consequences.

Greater understanding of what leads to disease may be all that is needed to initiate change. Also, feeling physically fit is difficult to explain unless you have experienced it yourself. What Patty expressed to her instructor—fitness, self-esteem, confidence, health, and quality of life—cannot be conveyed to someone who is constrained by sedentary living. In a way, wellness is like reaching the top of a mountain.

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