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Health, Kinesiology & Nutrition

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Step Up to Wellness: A Stage-Based Approach
Jan Galen Bishop, Ed. D., Health and Fitness Educator
Steven G. Aldana, Ph. D., Brigham Young University

ISBN-10: 0205279708
ISBN-13: 9780205279708

Publisher: Benjamin Cummings
Copyright: 1999
Format: Paper; 412 pp
Published: 09/28/1998
Status: Out of Print

Net price: $31.98 (What's this?)

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A pioneer in the field of personal wellness, this unique text combines the most current health and fitness research with the most effective model for behavior change. Developed by psychologists James Prochaska and Carlo DiClemente, the stages of change model recognizes that individuals progress through very distinct stages of change on their way to improved well-being and that some techniques work better in some stages of change than in others.

Using this model as the basis for the text, the five stages of “readiness to change” are presented in the beginning of each chapter for students to assess their own readiness to change. Exercises and labs for each stage of change are then integrated throughout the text to accommodate for individual differences. This allows students to develop personalized behavior change programs, increasing the likelihood that they will adopt and maintain a lifestyle of wellness. Providing comprehensive and up-to-date coverage, this engaging text encourages students to internalize the wellness concepts presented.

Staging Scales begin each chapter, enabling students to assess their current stage of readiness for change in each fitness and wellness topic area.

Stage-Based Lab Exercises at the end of each chapter are provided for each of the five stages of change presented in the text, allowing students to choose the most appropriate exercises for their personal stage of readiness.

Barrier Busters in each chapter offer specific suggestions for overcoming the most common stumbling blocks to change.

Self-assessment labs and student activities throughout the book help students evaluate themselves.

A Summary Staging Exercise is included in the final chapter giving students an opportunity to re-stage themselves on all of the wellness topics covered in the text and chart their progress.

Chapters begin with “Introduction” and end with “Summary,” “Endnotes,” “Suggested Readings,” and “Lab Exercises.”

1.Discovering the Wellness Lifestyle.

What Is Wellness?

Understanding the Components of Wellness.

Factors Influencing Wellness.

Reaching Wellness Through Lifestyle Change.

Stages of Change.

2.The Fitness-Wellness Connection.

Activewear and Active Lifestyles.

Physical Activity, Exercise, and Physical Fitness.

Health-Related Fitness vs. Skill-Related Fitness.

Health-Related Fitness: The Five Components.

How Much Physical Activity Is Enough?

The Benefits of Physical Activity and Exercise.

The Metabolic Systems: Turning Food into Energy.

Getting Off to a Good Start.

Planning Your Exercise Session.

Maintaining an Exercise Program.

Injury Prevention and Care.

3.Cardiorespiratory Endurance.

What Is Cardiorespiratory Endurance?

The Cardiorespiratory System at Work.

How to Improve Cardiorespiratory Endurance.

Applying the Principles of Physical Activity/Exercise to Cardiorespiratory Endurance.

Designing Your Cardiorespiratory Program.

Exercise and the Environment.

4.Flexibility.

What Exactly Is Flexibility?

The Anatomy of Stretching.

Factors That Influence Flexibility.

Benefits of Flexibility.

Preventing Back Pain.

Muscle Reflexes and Flexibility.

Methods of Stretching.

Designing Your Flexibility Program.

Applying the Principles of Physical Activity.

Flexibility Exercises.

5.Muscular Strength and Endurance.

Why Resistance Training?

Health-Related Strength and Endurance.

The Strength-Endurance Continuum.

How Muscles Work.

Gender Differences.

Applying the Principles of Physical Activity.

Manipulating Resistance Training Program Variables.

Designing a Resistance Exercise Program.

Resistance Training Exercises.

6.Striving for Wellness with Proper Nutrition.

Making Wise Food Choices.

Eating a Balanced Diet.

Nutrition Begins with Nutrients.

Fats: Finding the Proper Balance.

Carbohydrates.

Proteins: The Body's Building Blocks.

Vitamins: Essential Components.

Minerals.

Water: The Most Vital Nutrient.

Current Trends in Eating.

Food Labels: Truth and Deception.

Optimal Nutrition for Exercise.

Guidelines for Healthy Eating.

Making Long-Term Dietary Changes.

7.Understanding Body Composition.

Types of Body Fat.

Functions of Body Fat.

Percent Body Fat.

Obese or Overweight? Neither is a Healthy Option.

Body Fat Distribution.

Health Classifications for Body Fat.

Excessive Body Fat and Poor Health.

Assessing Risk of Obesity.

Calculating Ideal Body Weight.

8.Controlling Body Weight.

Why Do We Store Fat and Gain Weight?

Only the Overfat Need to Lose Weight.

Eating Disorders.

Safe and Successful Weight-Loss Strategies.

Recognizing Diet Fact and Fiction.

Weight Maintenance.

9.Preventing Cardiovascular Disease.

Cardiovascular Diseases: Past and Present Trends.

How CVD Develops.

Types of CVD.

Risk Factors for CVD.

Can Heart Disease Be Reversed?

Diagnosing CVD.

Treating CVD.

10. Cancer and Other Common Threats to Wellness.

Cancer: The Big C.

Types and Forms of Cancer.

Preventing Cancer.

Detecting Cancer.

Treating Cancer.

Other Health Impediments to Wellness.

11. Understanding and Managing Stress.

What Is Stress?

Theories about Stress.

Techniques for Managing Stress.

12. Creating and Maintaining Healthy Relationships.

From Selfishness to Wellness: Three Stages of Social Maturity.

The Link Between Healthy Relationships and Wellness.

Types of Healthy Relationships.

Ending Relationships and Facing Divorce.

Living Single.

Loneliness.

13. Preventing Sexually Transmitted Diseases.

What Are STDs?

Honest Communication about STDs.

Demographics, Personal Choice, and Risk.

STDs.

Relationship Between HIV and Other STDs.

Avoiding STDs: Facts about Prevention.

14. Understanding and Avoiding Substance Abuse.

What Is Substance Abuse?

What Is Addiction?

Why Do People Abuse Substances?

What Are the Costs to Society?

Substance Abuse and Behavior Change.

The Use and Abuse of Alcohol.

The Use and Abuse of Tobacco.

The Use and Abuse of Drugs.

Abuse Prevention: Reaching Out.

15. Living Well in Today's World.

Making Behavior Change Last a Lifetime.

Relapse—Accept it and Move On.

Personal Wellness versus World Wellness.

The Human-Cultural Environment.

The Natural Environment.

Appendix A: Recommended Dietary Allowances.

Appendix B1: Nutritive Values of Selected Foods.

Appendix B2: Nutritive Values of Selected Fast Foods.

Appendix C: Common Sports Injuries.

Glossary.

Endnotes.

Index.

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