For courses in Health and Fitness.
Strengthen students’ core knowledge of fitness and wellness
Total Fitness and Wellness gives students a solid foundation in fitness and wellness, while providing them with the tools they need to make healthy behavioral changes and lifestyle choices. The easy-to-use text provides students with a clear learning path through practical fitness information they can incorporate into their lives.
The 8th Edition presents current research and 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. Total Fitness and Wellness now provides access to MyDietAnalysis -- a diet and activity tracking tool that gives students an easy way to analyze their physical activity and daily nutrient intake. MyDietAnalysis is powered by ESHA Research, accessible on all devices, and included at no extra charge with Mastering Health.
Also available as a Pearson eText or packaged with Mastering A&P:
Pearson eText is a simple-to-use, mobile-optimized, personalized reading experience that can be adopted on its own as the main course material. It lets students 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. Educators can easily share their own notes with students so they see the connection between their eText and what they learn in class — motivating them to keep reading, and keep learning.
If your instructor has assigned Pearson eText as your main course material, search for:
0135613531 / 9780135613535 Pearson eText Total Fitness and Wellness -- Access Card, 8/e
or
0135613566 / 9780135613566 Pearson eText Total Fitness and Wellness -- Instant Access, 8/e
Also available with Mastering Health
By combining trusted author content with digital tools and a flexible platform, Mastering personalizes the learning experience 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.
If you would like to purchase both the physical text and Mastering Health search for:
0135185181 / 9780135185186 Total Fitness and Wellness Plus Mastering Health with Pearson eText -- Access Card Package
Package consists of:
0134988434 / 9780134988436 Total Fitness and Wellness
0134990536 / 9780134990538 Mastering Health with Pearson eText -- ValuePack Access Card -- for Total Fitness and Wellness
Note: You are purchasing a standalone book; Pearson eText and Mastering A&P do not come packaged with this content. Students, ask your instructor for the correct package ISBN and Course ID. Instructors, contact your Pearson representative for more information.
Author(s): Scott K. Powers, Setphen L. Dodd
Edition: 3;
Publisher: Pearson
Year: 2020
Language: English
Pages: 532
Tags: For courses in Health and Fitness.
Cover
Pre-Course/Post-Course Behavior Change
Tilte Page
Copyright Page
Brief Contents
Contents
1 Understanding Fitness and Wellness
Life Expectancy and Wellness
What Is Wellness?
Eight Components of Wellness
Interaction of Wellness Components and the Wellness Continuum
Wellness Goals for the Nation
What Is Exercise and Why Should I Do It?
Exercise Is One Type of Physical Activity
Health Benefits of Exercise and Physical Activity
Exercise for Health‐Related Fitness
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Lifestyle Management Is the Key to Wellness
How Does Behavior Change Occur?
Assessing Your Current Health Habits
Staying Motivated and Eliminating Barriers to Change
Evaluating the Benefits of Behavior Change
Increasing Self‐Efficacy
Identifying and Eliminating Barriers to Change
Your Plan for Behavior Change
Goal Setting
Behavior Change Contract
Plan of Action
Monitoring Your Progress
Dealing with Challenges and Relapses
Rewards for Achieving Your Goals
Sample Program for Increasing Physical Activity
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 1.1 Wellness Evaluation
laboratory 1.2 Lifestyle Assessment Inventory
laboratory 1.3 Changing Your Behavior
laboratory 1.4 Medical History Check
laboratory 1.5 Par‐Q and You
laboratory 1.6 Evaluating Fitness and Health Products
2 General Principles of Exercise for Health and Fitness
Principles of Exercise Training to Improve Physical Fitness
Overload Principle
Principle of Progression
Principle of Specificity
Principle of Recuperation
Designing Your Exercise Program
Setting Goals
The Importance of a Warm‐Up
The Workout
The Importance of the Cool‐Down
Personalizing Your Workout
Health Benefits of Exercise: How Much Is Enough?
Removing Barriers to Physical Activity
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 2.1 Warming Up
laboratory 2.2 Which Physical Activities Work Best for You?
laboratory 2.3 Using a Fitness Tracker to Count Your Steps
laboratory 2.4 Identifying Barriers to Physical Activity
3 Cardiorespiratory Endurance: Assessment and Prescription
What Is Cardiorespiratory Endurance?
The Cardiorespiratory System
The Cardiovascular System
The Respiratory System
How Do We Get Energy for Exercise?
Anaerobic Energy Production
Aerobic Energy Production
The Energy Continuum
What Happens to the Cardiorespiratory System with Exercise and Training?
Responses to Exercise
Adaptations to Exercise
Body Composition
What Are the Health Benefits of Cardiorespiratory Endurance?
Evaluation of Cardiorespiratory Endurance
Designing Your Aerobic Exercise Program
The Warm‐Up
The Workout
The Cool‐Down
Developing an Individualized Exercise Prescription
Initial Conditioning Phase
Improvement Phase
Maintenance Phase
Training Techniques
Cross Training
Interval Training
How Can You Get Motivated to Be Active?
Sample Exercise Prescriptions for Cardiorespiratory Training
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 3.1A Measuring Cardiorespiratory Fitness: The 1.5‐Mile Run Test
laboratory 3.1B Measuring Cardiorespiratory Fitness: The 1‐Mile Walk Test
laboratory 3.1C Measuring Cardiorespiratory Fitness: Submaximal Cycle Test
laboratory 3.1D Measuring Cardiorespiratory Fitness: Step Test
laboratory 3.2 Assessing Cardiorespiratory Fitness for Individuals with Disabilities
laboratory 3.3 Determining Target Heart Rate
laboratory 3.4 Developing Your Personal Exercise Prescription
4 Improving Muscular Strength and Endurance
The Need for Muscular Strength and Endurance in Daily Living
How Muscles Work: Structure and Function
Muscle Structure
Muscle Function
Muscle Exercise and Muscle Action
Types of Muscle Fibers
Individual Variations in Fiber Type
Recruitment of Muscle Fibers During Exercise
Muscular Strength
Evaluation of Muscular Strength and Endurance
Principles for Designing a Strength and Endurance Program
Progressive Overload
Specificity of Training
Strength Training: How the Body Adapts
Physiological Changes Due to Weight Training
Rate of Strength Improvement with Weight Training
Gender Differences in Response to Weight Training
Designing a Training Program for Increasing Muscular Strength
Safety Concerns
Types of Weight‐Training Programs
Exercise Prescription for Weight Training
Starting and Maintaining a Weight‐Training Program
Developing an Individualized Exercise Prescription
Supine Exercises
Seated or Standing Exercises
Motivation to Maintain Strength Fitness
Sample Exercise Prescriptions for Weight Training
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 4.1 Evaluating Muscular Strength: The 1 RM Test
laboratory 4.2 Evaluating Muscular Strength: The Estimated 1 RM Test
laboratory 4.3 Tracking Your Progress
laboratory 4.4 Measuring Muscular Endurance: The Push‐Up and Curl‐Up Tests
laboratory 4.5 Measuring Core Strength and Stability
5 Improving Flexibility
How Flexibility Works
Structural Limitations to Movement
Stretching and the Stretch Reflex
Benefits of Flexibility
Keeping Joints Healthy
Preventing Lower Back Pain
Preventing Poor Posture
Evaluating Flexibility
Designing a Flexibility Training Program
Static Stretching
Proprioceptive Neuromuscular Facilitation
Passive and Active Stretching
Sample Exercise Prescriptions for Flexibility
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 5.1 Assessing Your Posture
laboratory 5.2 Assessing Flexibility: Trunk Flexion (Sit‐and‐Reach) Test and Shoulder Flexibility Test
laboratory 5.3 Flexibility Progression Log
laboratory 5.4 Stretching to Prevent or Reduce Lower Back Pain
6 Body Composition
What Is Body Composition and What Does It Tell Us?
How Is Body Composition Related to Health?
Overweight and Obesity in the United States
Chronic Conditions Associated with Overweight and Obesity
Mental and Physical Benefits of a Healthy Weight
Health Effects of Too Little Body Fat
Assessing Body Composition
Field Methods
Laboratory Measures
Using Body Composition to Determine Your Ideal Weight
Behavior Change: Set Goals and Get Regular Assessments
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 6.1 Assessing Body Composition
laboratory 6.2 Determining a Healthy Body Weight
7 Creating Your Total Fitness and Wellness Plan
Steps to Develop a Personal Fitness Plan
Step 1. Set Your Goals
Step 2. Select Exercises for Your Fitness Program
Step 3. Plan Your Weekly Fitness Routine
Step 4. Monitor Your Progress
Combining Fitness Training Components
Putting Your Plan into Action
Fitness Is a Lifelong Process
Changes in Physical Activity Levels
Fitness During Pregnancy
Fitness for People with Disabilities
Fitness for Older Adults
Physical and Mental Changes of Aging
Exercise Prescription for Older Adults
Steps for Developing and Implementing a Wellness Plan
Step 1. Establish Your Goals
Step 2. Select Wellness Concepts that Are Appropriate for You
Step 3. Plan Your Behavior Changes
Step 4. Monitor Your Progress
Tips for Success
Sample Programs for Fitness
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 7.1 Developing SMART Goals
laboratory 7.2 Personal Fitness Program Contract and Short‐Term ‐Fitness Goals
laboratory 7.3 Personal Fitness Program Contract and Intermediate/Long‐Term Fitness Goals
laboratory 7.4 Planning a Personal Fitness Program
8 Nutrition for Health and Fitness
What Is Nutrition and Why Is It Important?
Macronutrients
Carbohydrates
Fats and Lipids
Proteins
Water
Micronutrients
Vitamins
Minerals
Micronutrients in the Diet
What Are the Guidelines for a Healthy Diet?
Eat More Fruits, Vegetables, and Whole Grains
Manage Your Intake of Calories, Sugar, Alcohol, Fat, and Sodium
Use Available Resources to Plan Healthy Meals
MyPlate
Food Labels
Sample Meal Plan
Special Dietary Considerations
Probiotics and human health
Vitamins: B12, D, and Folate
Minerals: Iron and Calcium
Vegetarian Diet
Food Allergies and Intolerances
Does Exercise Alter Your Nutrition Requirements?
Nutrition for Exercise
Does Exercise Increase Your Need for Carbohydrates and Fat?
Protein Needs Can Be Met Through Diet
Water and Micronutrients
High Vitamin Intake Does Not Improve Performance
Antioxidants
Do Dietary Supplements Provide Improved Health or Performance?
Regulation of Supplement Products
Should You Use Dietary Supplements?
Food Safety and Food Technology
Foodborne Illness
Food Additives
Organically Grown Foods
Irradiated and Bioengineered Foods
Sample Program for Changing Daily Caloric Intake
Study Plan
Summary
Study Questions
Suggested Readings
Helpful Weblinks
laboratory 8.1 Analyzing Your Diet
laboratory 8.2 Setting Goals for a Healthy Diet
laboratory 8.3 Planning a New Diet
laboratory 8.4 Assessing Nutritional Habits
9 Achieving and Maintaining a Healthy Body Weight
What Is Your Body Composition?
Energy Balance in the Body
Daily Energy Expenditure
Factors that Influence Weight Management
Hormonal Control of Appetite
Heredity
Lifestyle and Environment
Physical Activity and Exercise
Designing a Successful Weight‐Loss Program
Lifetime Weight Management
Exercise and Diet Programs to Gain Weight
Extreme Measures for Weight Loss
Surgery
Prescription Medications
What Is Disordered Eating?
Anorexia Nervosa
Bulimia Nervosa
Binge Eating Disorder
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 9.1 Determining Recommended Body Weight Using Percent Body Fat and the Body Mass Index
laboratory 9.2 Estimating Daily Caloric Expenditure and the Caloric Deficit Required to Lose 1 Pound of Fat per Week
laboratory 9.3 Weight‐Loss Goals and Progress Report
laboratory 9.4 Assessing Body Image
laboratory 9.5 What Triggers Your Eating?
10 Preventing Cardiovascular Disease
What Is Cardiovascular Disease and How Prevalent Is It?
Cardiovascular Disease in the United States
Types of Cardiovascular Disease
What Risk Factors Are Associated with Coronary Heart Disease?
Major Risk Factors
Contributory Risk Factors
How Can You Reduce Your Risk of Heart Disease?
Don’t Smoke
Lower Your Blood Pressure
Reduce Blood Cholesterol Levels
Be Physically Active
Reduce Your Stress Level
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 10.1 Assessing Your Risk
laboratory 10.2 Understanding Your Risk for Cardiovascular Disease
laboratory 10.3 Assessing Your Genetic Predisposition for Cardiovascular Disease
11 Stress Management
What Is Stress and the Stress Response?
Physiological Changes Caused by the Stress Response
The Fight‐or‐Flight Response
What Factors Affect Your Stress Level?
Personality Behavior Patterns
Past Experiences
Societal Norms
Common Causes of Stress
Stress and Health
How Can You Manage Stress?
Rest and Sleep
Exercise
Use Relaxation Techniques
Develop Spiritual Wellness
Develop a Support Network
Avoid Counterproductive Behaviors
Sample Program for Stress Management
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 11.1 Assessing Your Personality Behavior Pattern
laboratory 11.2 Stress Index Questionnaire
laboratory 11.3 Managing Time and Establishing Priorities
12 Special Considerations Related to Exercise and Injury Prevention
Exercising in Hot or Cold Environments
Heat Loss During Exercise
Exercise Attire for Hot Environments
Heat Acclimatization
Maintaining Body Temperature in a Cold Environment
Exercise Attire for Cold Environments
Exercising at High Altitudes
Exercise and Air Pollution
Major Forms of Air Pollution
Coping with Air Pollution
Risks Associated with Increased Physical Activity
Common Conditions and Injuries
Back Pain
Acute Muscle Soreness
Delayed‐Onset Muscle Soreness
Muscle Strains
Tendonitis
Ligament Sprains
Torn Cartilage
Patellofemoral Pain Syndrome
Shin Splints
Stress Fractures
Managing Injuries
Initial Treatment of Exercise‐Related Injuries
Rehabilitation
Unintentional Injuries
Risk Factors for Unintentional Injury
Choking
Poisoning
Bleeding
Stopped Breathing or Heartbeat
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 12.1 Exercising in Harsh Environments
laboratory 12.2 Assessing Flexibility and Back Pain Risk
laboratory 12.3 Preventing Injuries During Exercise
13 Cancer
What Is Cancer?
How Do Normal Cells Become Cancerous?
Common Types of Cancer
Lung Cancer
Colon and Rectal Cancer
Breast Cancer
Prostate Cancer
Testicular Cancer
Skin Cancer
Uterine, Ovarian, and Cervical Cancers
Oral and Pancreatic Cancers and Leukemia
What Are the Risk Factors for Cancer, and How Can You Reduce Your Risk?
Factors You Cannot Control
Factors You Can Control
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 13.1 Determining Your Cancer Risk
laboratory 13.2 Early Detection
14 Sexually Transmitted Infections
What Are Sexually Transmitted Infections?
HIV/AIDS
Incidence of HIV/AIDS
Stages of HIV Infection
How HIV Is Transmitted
Myths about HIV Transmission
Diagnosis and Treatment
Hepatitis B
Symptoms
Diagnosis and Treatment
Human Papillomavirus
Symptoms
Diagnosis and Treatment
Genital Herpes
Symptoms
Treatment
Chlamydia
Symptoms
Diagnosis and Treatment
Gonorrhea
Symptoms
Diagnosis and Treatment
Syphilis
Symptoms
Diagnosis and Treatment
Other Sexually Transmitted Infections
Trichomoniasis
Pubic Lice
Scabies
Candidiasis
Reducing Your Risk for Sexually Transmitted Infections
Abstinence
Limiting the Number of Sexual Partners
Using Male Latex Condoms
Using Female Condoms
Discussing Sexually Transmitted Infections with Sexual Partners
Avoiding Drugs and Alcohol
Other Protective Measures
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 14.1 Inventory of Attitudes and Behaviors toward Sexually ‐Transmitted Infections
15 Addiction and Substance Abuse
What Is Addiction?
Addiction Can Involve a Substance or Behavior
Addiction Can Be Physical and/or Psychological
Causes of Addiction
Substance Use versus Substance Abuse
What Substances Are Commonly Abused?
Psychoactive Drugs
Alcohol
Tobacco
Caffeine
Anabolic Steroids
Strategies to Prevent Drug Abuse
Study Plan
Summary
Study Questions
Suggested Reading
Helpful Weblinks
laboratory 15.1 Alcohol Abuse Inventory
laboratory 15.2 Tobacco Usage Inventory
Answers to Study Questions
Nutritive Value of Selected Foods and Fast Foods
References
Credits
Glossary
Index
Brief Contents
