Preface

This book is about enjoying life—living it to your fullest potential. The purpose of A Wellness Way of Life is to help you pursue a wellness lifestyle. Everyone has a wellness goal—lose a couple of pounds, quit smoking, start exercising, learn how to eat right, manage stress. But how do you make that goal a reality? A Wellness Way of Life can motivate and guide you toward making positive, healthy lifestyle changes that last.

We wanted to provide a book that would present a body of knowledge that goes beyond fitness. This knowledge helps you make informed, responsible decisions affecting your wellness. However, we know it takes much more than knowledge. It takes personal commitment, self-management skills, and coping strategies to live a healthy lifestyle. Therefore, a primary focus of this book is identifying behavior changes that you can easily incorporate into your life. Our goal is not only to deliver fitness and health information, but also to motivate and guide you toward making positive choices.

Abraham Lincoln said, "We are about as happy as we make up our minds to be." We believe that one secret to happiness is having the competence and confidence to make informed decisions that affect your daily well-being. Self-responsibility and self-empowerment are means of increasing the quality and quantity of life. There is no better feeling than to know that you are doing something good for yourself! As you read each chapter, you will learn strategies for taking control of your life and discover the joy in traveling the wellness journey. This book will help you wade through the myriad of health and wellness information and ultimately make you an informed wellness consumer. The result will be the indescribable joy in knowing you are attaining your highest potential for well-being.

Audience

This text is designed to meet the needs of a course that goes beyond the basics of physical fitness to encompass the broader scope of wellness. The content-covering all aspects of fitness, heart health, stress management, nutrition, weight management, and substance use and abuse-easily accommodates a variety of fitness, wellness, and health courses. It is a flexible book that fits nicely into a lecture/ fitness activity format. The text has been classroom-tested since the late 1980s in one of the first fitness/wellness programs that started the trend sweeping the nation.

New Features in This Edition

Based on the idea of self-responsibility, A Wellness Way of Life gives students practical information about how to make good decisions that will positively affect their well-being throughout their lives. It's an open, accessible resource that minimizes technical jargon and presents health as a positive, dynamic process. New features for this fifth edition include:

• New four-color design brings the book to life and helps to easily identify important information.
• Updated information on national objectives for physical activity from Healthy People 2010.
• Expanded information on the spiritual dimension of wellness.
• Updated facts, figures, and statistics included in every chapter.
• Prochaska's Transtheoretical Model of Behavior Change has been thoroughly explained and expanded.
• Exciting and practical learning activity labs that include HealthQuest activities are located in each chapter.
• Expanded information broadens students' understanding of eating disorders, heart health, weight management, prevention of date rape, STDs, and stress management.
• Two additional principles of fitness development have been added—The Principle of Reversibility and The Principle of Individual Differences.
• New chapter, "Pursuing Lifetime Exercise Activities," includes information on a number of fitness activities and how to pursue them properly.
• New 2000 Dietary Guidelines are included.
• New information included on fiber, trans fats, calcium (osteoporosis), antioxidants, phytochemicals, and phytoestrogens.
• Cancer chapter expanded to include new information on the contribution of diet to cancer risk and top cancer-fighting foods and a section on coping with cancer.
• Top Ten lists that give important information on various topics are now included in each chapter.
• Interesting tidbits of fitness and wellness trivia included in each chapter as a Wellness Flash.
• Boxes featuring information about Diversity Issues included in each chapter.

Why the Prochaska Transtheoretical Model of Behavior Change?

The Prochaska transtheoretical model of behavior change is included in this text because of its proven effectiveness in changing behavior. This revolutionary new model presents concrete strategies rather than vague resolutions to help people make permanent lifestyle changes. Psychologists James Prochaska, John Norcross, and Carlo DiClemente studied individuals who had successfully changed health-related behaviors on their own. What these researchers discovered during their years of studying behavior change is that individuals progress through distinct stages of change on their way to improved well-being. Their initial research was done on people who quit smoking but has expanded to cover other health behaviors. The stages of change are as follows:

1. Precontemplation. People at this stage see no problem with their behavior and have no intention of changing it.

2. Contemplation. In this stage, people come to understand their problem and its causes, and they start to think about taking action to solve it.

3. Preparation. In the preparation stage, people are planning to take action within the next month and are putting together a plan of action.

4. Action. A person in the action stage has taken the leap and is actively making behavior changes.

5. Maintenance. Even after action has been taken successfully, it must be maintained to prevent relapse.

Prochaska and his colleagues noted that certain behavioral change techniques work better than others in some stages of change. This model has received a great deal of attention in the popular press and among health educators. Prochaska, et al. published a successful trade book called Changing for Good on how to use their model to change behavior successfully. We hope this method assists you in your wellness journey.

Pedagogical Highlights

A Wellness Way of Life includes a number of built-in resources that make learning easy:

Chapter Objectives

Found at the beginning of each chapter, the objectives provide a starting point and focus for readers.

Key Terms

Important terms are highlighted in boldface to catch students' attention, increase retention, and indicate glossary terms.

Top 10 Lists

Located throughout each chapter, the Top 10 boxes give additional insight to topics discussed. Includes such topics as "Top 10 Ways to Protect Your Heart" and "Top 10 Immune System Boosters."

Wellness Flash

These boxes are located throughout each chapter and highlight interesting facts such as how many people are diagnosed with diabetes every day.

Diversity Issues

Located throughout the text, this feature discusses fitness and wellness issues for various cultures and ethnic backgrounds. Important topics such as the nutritional value of foods from different countries and the occurrence of heart disease among different genders and races appear throughout the chapters.

HealthQuest Activities

Each chapter contains a new lab to complement the HealthQuest CD-ROM that accompanies the text. These activities allow students to assess their health behavior in nine areas.

Chapter Summary

The key points from each chapter are summarized at the end to increase student comprehension and retention of vital information.

Internet Addresses

Selected Internet sites are included to help students explore wellness topics outside of the classroom.

Resources

A listing of additional current resources is provided to encourage further exploration.

Activity Labs

Located at the end of each chapter, these labs help students apply chapter information into everyday action.

Appendices

These include a nutritional value table on fast food restaurants, as well as additional worksheets for classroom use.

Supplements

Course Integrator Guide

This manual includes all the features of a useful instructor's manual, including learning objectives, suggested lecture outlines, suggested activities, media resources, and web links. It also integrates the text with all the health resources McGraw-Hill offers, such as the HealthQuest CD, the Online Learning Center, the Visual Resource Library, the AIDS booklet, the video clips CD, and the Health and Human Performance Discipline Page. The guide also includes references to relevant print and broadcast media. (0-07-244466-5)

HealthQuest 3.0 by Bob Gold and Nancy Atkinson

HealthQuest 3.0 comes free with new texts and helps students explore the behavioral aspects of wellness through a state-of-the-art interactive CD-ROM. Your students will be able to assess their current health and wellness status, determine their health risks, and explore options to improve the behaviors that will impact their health.

Online Learning Center

This website offers resources to students and instructors. It includes downloadable ancillaries, web links, student quizzing, additional information on topics of interest and much, much more.

Resources for the instructor include:

• Downloadable PowerPoint Presentation

• Lecture outlines

• Discussion questions

• Concept summaries

Resources for the student include:

• Flashcards

• Online chapter reviews

• Interactive quizzes

Micro Test III Computerized Test Bank

Available on Hybrid CD for Windows and Macintosh, the latest version of our computerized testing software is available. This allows you to custom design your own tests, use the expanded test bank, and to add your own testing questions. (0-07-235332-5)

Test Bank

This printed manual multiple choice questions for each chapter. All questions have been entered into the computerized test bank. (0-07-235330-9)

PageOut: The Course Website Development Center

PageOut enables you to develop a website for your course. The site includes:

• A course home page

• An instructor home page

• A syllabus (interactive, customizable, and includes quizzing, instructor notes, and links to the Online Learning Center)

• Web links

• Discussions (multiple discussion areas per class)

• An online grade book

• Student web pages

• Design templates

This program is now available to registered adopters of McGraw-Hill textbooks.

Visual Resource Library Update

The Visual Resource Library is a bank of images for use in the classroom and in the accompanying PowerPoint presentation. A slide editor tool allows the user to create customized slide shows. (0-07-244469-X)

Fitsolve II Software

This enhances learning of health-related fitness concepts by personalizing information and by explaining the meaning of the results rather than just merely "grading students as other programs do. It begins with a coronary heart disease risk questionnaire, followed by input of fitness test scores. Features include score summary, heart attack risk categorization, and health-related fitness status. (Windows 0-697-33950-5)

The AIDS Booklet 6/e, by Frank Cox

This booklet provides current facts about AIDS and HIV: what it is, how the virus is transmitted, its prevalence among various population groups, symptoms of HIV infection, strategies for prevention, etc. It also covers the legal, social, medical, and ethical issues related to AIDS and HIV. After publication, additional updates are posted to the website at http://www.mhhe.com/catalogs/sem/hhp/student. It is available for $1.00 when combined with any McGraw-Hill product to create a package. (0-697-29428-5)

Testwell by the National Wellness Institute

This is a self-scoring, pencil-and-paper wellness assessment developed by the National Wellness Institute in Stevens Point, Wisconsin, and distributed exclusively by McGraw-Hill Publishers. It adds flexibility to any personal health or wellness course by allowing adopters to offer pre- and post-assessments at the beginning, end, or at anytime during the course. (0-697-21131-2)

Diet and Fitness Log by McGraw-Hill

This logbook helps students track their diet and exercise programs. It serves as a diary to help students log their behaviors. It may be packaged with Corbin for an additional $1.00. (0-8151-2524-0)

FoodWorks College Edition, by the Nutrition Company

Based on the widely tested professional version of FoodWorks, this dietary analysis software has been developed for use in college courses. It offers a variety of functions based on the latest release of the USDA database. It is easy to use and allows the user to add foods to the database. Available for Windows and for networks. (0-07-240786-7)

HealthQuest

Assisting students in designing their lifestyle changes, HealthQuest prompts users to answer a variety of questions and then recommends specific behavioral modifications.

Please contact your McGraw-Hill sales representative for more information about these and other available ancillaries.

Health & Human Performance Discipline Page

http://www.mhhe.com/hhp

McGraw-Hill's Health and Human Performance Discipline Page provides a wide variety of information for instructors and students—including monthly articles about current issues, monthly articles that celebrate our diversity, text ancillaries, a "how to" guide to technology, study tips, and athletic training exam preparation materials. It includes professional organization, convention, and career information, and includes information on how to become a McGraw-Hill author. Additional features of the Discipline Page include:

• This Just In—This feature provides information on the latest hot topics, the best web resources, and more-all updated monthly!

• Faculty Support—Access online course supplements such as lecture outlines and PowerPoint presentations, and create your own course website with PageOut!

• Student Success Center—Find online study guides and other resources to improve your academic performance. Explore scholarship opportunities, and learn how to launch your career!

• Author Arena—Interested in writing a textbook or supplement for the college market? Read the McGraw-Hill proposal guidelines and links to the Editorial and Marketing teams, and meet and converse with our current authors!

Acknowledgements

We would like to thank the reviewers of our earlier four editions of this text: Christopher A. Ayres (East Tennessee State University), Bonnie Marrs (East Tennessee State University), Thomas Battinelli (Fitchburg State College), Lisa Farley (Butler University), Ergun Yurdadon (Butler University), Debra Felice (Jefferson Community College), Jeffrey Wiley (Jefferson Community College), Edna Gillis (Valdosta State University), Richard Wilkinson (Cochise College), Ben Davidson (Southern Utah University), Brian F. Geiger (University of Alabama at Birmingham), Detty Moore (Lamar University), Mary P. Schleirmacher (Keuka College), Carl Stockton (Radford University), Kathy Noe (University of Iowa).

Don Bergey (Wake Forest University), Robert Case (Sam Houston State University), Sally Hokanson (Gustavus Adolphus University), Cameron Howes (Northern Michigan University), Nancy Meyer (Calvin College), Max Oldham (Missouri Southern State College), Jim Scott (Jackson Community College), James A. Streater (Armstrong State College), Larry Thouin (L. A. Pierce College), Cheryl Tucker (Northeast Missouri State University), Roberta Verley (Northern Michigan University), and Earl Watson (University of West Florida).

John S. Carter (The Citadel), Denyce Stokes (FordHoward University), Jean Martin Frazier (East Tennessee State University), Warren Hammer (University of Richmond), Cindy L. Hanawalt (University of Iowa), Patsy Livingston (Point Loma Nazarene College), Jeryl J. Neff (University of Wisconsin–Superior), Cynthia J. Petri (University of Alabama–Birmingham), Jacquie Rainey (Ball State University), Michael L. Teague (University of Iowa), and Donna J. Terbizan (North Dakota State University).

Thomas L. Dezelsky (Arizona State University), Robert Koslow (James Madison University), Rebecca R. Leas (Clarion University), Patsy Livingston (Point Loma Nazarene College), Jacqueline T. Poythress (Dekalb College), and Timothy Voss (Trinity College).

We would especially like to thank the reviewers of this edition for their time and assistance:

Kitty Baird

Centre College

Martha E. Beagle

Berea College

Todd Bowden

John Brown University

John Burgess

Suffolk Community College

Lisa Farley,

Eugenia Scott

Butler University

Debra Felice

Jefferson Community College, Watertown, NY

David Harackiewicz

Central Connecticut State University

Diane Lowry

Kennesaw State University

Sharon G. Rifkin

Broward Community College

Barbara Saperstone

Northern Virginia Community College

Mary P. Schleiermacher

Keuka College

Amy Jo Sutterlwety

Baldwin Wallace College

Judith D. Walton

University of Texas–Brownsville

Tillman (Chuck) Williams

Southwest Missouri State University

Ben Zhou

California State University at Dominquez Hills

We wish to express our gratitude to the following individuals for their assistance in the development of this book:

Sam Minor II, Department of Art, College of Fine Arts, Ball State University for artwork

Edgar Self and John Huffer for photography

Margaret Phillips, Boung Jin Kang, Chris Powers, Melissa Smith, Kelley Jarvis, Erika Hogan, Karlyn Rent, and Lowell Faison for modeling for photographs.

A very generous thank you goes to the dedicated Physical Education Fitness/Wellness (PEFWL) faculty for their vigorous commitment to quality teaching.

Special recognition is extended to Dr. John Reno, Chair, School of Physical Education, Dr. Donald F. Smith, Dean of the College of Applied Sciences and Technology, and Dr. C. Warren Vander Hill, Provost and Vice President for Academic Affairs for their continuing support of the fitness/wellness program at Ball State University. We are fortunate to have administrators who have the vision to recognize that participating in a fitness/wellness program will have a positive impact on students' lives now and in the future.

We dedicate this fifth edition to our families for their love and continuing support.

Gwen Robbins

Debbie Powers

Sharon Burgess