Personal Health and Wellness: The Wake Tech Edition: A Customized Version of Health and Fitness: A Guide to a Healthy Lifestyle

Chapter 1
Introduction
Dimensions of Wellness
Emotional
Intellectual
Social
Spiritual
Physical
Occupational
Environmental Safety
Reduce, Reuse, Recycle
Environmental
Financial Wellness
Factors That Influence Health and Wellness
A Wellness Profile
Changing Behavior and Setting Goals
The Stages of Change
Precontemplation
Contemplation
Preparation
Action
Maintenance
Behavior Change and Goal Setting
Summary 1
Using the Internet for Credible Medical Information
References
Activity
Notebook Activity
NOTEBOOK ACTIVITY
Wellness Goal
Chapter 2
Stress and Psychological Health
Wellness and Stress
Self-Talk Your Way to Reduced Levels of Stress and an Improved Life
What Is Self-Talk?
Negative or Positive Self-Talk
Mind-Body Medicine
Psychological Disorders
Perspectives on Psychological Disorders
Classifying Abnormal Behavior
Anxiety Disorders
Specific Phobias
Panic Attacks
Obsessive Compulsive Disorder
Psychosomatic and Somatoform Disorders (Disorders Featuring Somatic Symptoms)
Dissociative Disorders
Personality Disorders
Mood Disorders
Suicide
Schizophrenia
Stress and Its Impact on Mental Health
Who Gets Mental Health Disorders?
Depression and Stress
Suicidal Behavior and Stress
Eating Disorders and Stress
Body Image
Anorexia Nervosa
Bulimia Nervosa
Binge-Eating Disorder
Fear of Obesity
Activity Nervosa
Who Is at Risk?
Causes of Eating Disorders
Ways to Help
References
Activities
Notebook Activities
NOTEBOOK ACTIVITY
Stress Journal
Chapter 3
Personal Fitness
Why Is Physical Activity Important?
Cardiovascular Fitness
How Aerobic Exercise Helps Cardiovascular Fitness
Aerobic and Anaerobic Exercise
Exercise Prescription, or How to Become FITT
Frequency
Intensity
Time
Type
Components of an Exercise Session
Warm-Up
Pre-Stretch
Activity
Cooldown and Stretch
Principles of Fitness Training—The Rules
Overload and Adaptation
Specificity
Individual Differences
Reversibility
Evaluating Cardiovascular Fitness
Muscular Fitness
Benefits of Muscular Fitness
Importance of the Core Musculature in Functional Movement
What Makes Up the "Core"?
Effective Training
Training for the Best Results
True or False? Weight Training Myths
Flexibility
When You Should Not Exercise
Injuries
Proper Footwear
Environmental Conditions
Hyponatremia
Illness
Common Sense Concerns for Outside Activity
The Biggest Risk to Exercise Is Not Starting!
References
Contacts
Activities
Notebook Activities
NOTEBOOK ACTIVITY
Safety of Exercise Participation: PAR-Q and You (A Questionnaire for People Aged 15 to 69)
Calculating Your Activity Index
Karvonen Formula
Assessing Your Current Level of Muscular Endurance
Chapter 4
Lifestyle Choices and Hypokinetic Conditions
Types of Hypokinetic Conditions
Cardiovascular Disease (CVD)
Who Is At Risk for CVD?
CVD Prevention
Measuring Health Risk
Arteriosclerosis
Arteriosclerosis
Peripheral Vascular Disease
Hypertension
Heart Attack
Stroke
Risk Factors for Cardiovascular Disease
Controllable Risk Factors
Uncontrollable Risk Factors
Contributing Risk Factors
Obesity
Childhood Obesity
Causes of Obesity
Physiological Response to Obesity
Fitness or Fatness
Cancer
Who Gets Cancer?
Can Cancer Be Prevented?
Does Exercise Help?
Diabetes
Who Gets Diabetes?
Can Diabetes Be Prevented?
Does Exercise Help?
Metabolic Syndrome
Aging
Prevention of Hypokinetic Conditions: Planning Your Activity Program
References
Contacts
Recommended Reading
Chapter 5
Nutrition
Dietary Guidelines for Americans
Foods and Food Components to Reduce
Key Recommendations
Foods and Nutrients to Increase
Key Recommendations
Essential Nutrients
Carbohydrates
Fats
Protein
Vitamins
Minerals
Antioxidants
Organic Foods
Water
Grains
Vegetables
Fruits
Milk/Dairy
Protein/Meats and Beans
Oils
Other Issues in Nutrition
Building a Healthy Plate
Reading and Understanding the Nutrition Facts Label
Vegetarianism
References
Contacts
Chapter 6
Lifetime Weight Management
Causes of Obesity and Being Overweight
The Weight Loss 'Halo' Effect
What Is a Healthy Body Weight?
Determining Caloric Needs
Obesity
Obesity Prevention
How Does Activity Help Obesity?
How Do I Lose Weight?
Dietary Supplements
Energy Drinks and Nutrition Bars
Weight Loss Products
Super-Size Meals Lead to Super-Size Problems
Points to Ponder
Fad Diets
Healthy Habits
Fast Foods/Eating Out
Fitness or Fatness
References
Recommended Reading
Activities
Notebook Activities
NOTEBOOK ACTIVITY
Body Mass Index Calculator
Facts about My Favorite Fast-Food Meal
Chapter 7
Relationships
Personal Safety
Safety Tips
Home
Car
Campus
College Campuses
Stalking
Sexual Violence
Acquaintance Rape
Safety Tips
Steps to Take if Rape Occurs
Intimate/Family Violence
Healthy Relationships
Positive Self-Worth
Open Communication
Communication Styles
Differences between Males and Females
Compromise
Trust
Types of Relationships
Group Projects
Roommates
Types of Friendships
Stages of Relationships
Dating
Rating Safe Sex Activities
Date Rape
Taming the Green-Eyed Monster
What to Do for a Jealous Partner
Rules for Arguing Fairly
Ending a Relationship
On the Sending End
On the Receiving End
Unhealthy Relationships
Abusive Relationships
Additional Readings
References
Contacts
ACTIVITIES
In-Class Activities
Notebook Activities
IN-CLASS ACTIVITY
The "Perfect" Mate
NOTEBOOK ACTIVITY
How Strong Is the Communication and Affection in Your Relationship?
Relationship Report Card
Are You in an Abusive Relationship?
Chapter 8
Sexuality
Anatomy
Female Sexual Anatomy
Male Sexual Anatomy
Sexual Orientation
Readiness for Sexual Activity
Pregnancy
Sexually Transmitted Infections and Pregnancy
Pregnancy Prevention
Natural Methods
Barrier Methods
Hormonal Methods
Emergency Contraception "The Morning After Pill"
Unplanned Pregnancy
Parenthood
Adoption
Abortion
Sexually Transmitted Infections (STIs)
Levels of Risk
Bacterial STIs
Chlamydia
Gonorrhea
Pelvic Inflammatory Disease (PID)
Syphilis
Viral STIs
Genital Herpes
HIV/AIDS
HPV
HPV Vaccine
HPV Screening and Cancer
Hepatitis B
Parasitic STIs
Pubic Lice and Scabies
Trichomoniasis
STI Prevention
References
Contacts
Activities
In-Class Activities
Notebook Activities
IN-CLASS ACTIVITY
Can We Make Ends Meet?
Parents
Parents (2)
NOTEBOOK ACTIVITY
STI Attitudes
Chapter 9
Drug Misuse and Abuse
Introduction
Alcohol
What Is Alcohol?
Physiological Effects
Blood Alcohol Concentration
Societal Problems
Drinking and Driving
Alcohol Use in College
Binge Drinking
Alcohol Poisoning
Drinking Problems
Alcoholism
Chronic Effects
Laws Relating to Alcohol
Tobacco
Tobacco Components
Types of Tobacco Use
Environmental Tobacco Smoke
Smoking Cessation??
Cannabinoids
Opioids?
Heroin
Stimulants
Caffeine
Cocaine
Amphetamines?
Methamphetamines?
Club Drugs?
MDMA?
2C-B?
Rohypnol
Gamma Hydroxybutyrate (GHB)
Dissociative Drugs?
Ketamine Hydrochloride
Phencyclidine Hydrochloride
Hallucinogens
Lysergic Acid Diethylamide (LSD)
Other Drugs
Anabolic Steroids
Prescription Drugs
Opioid Pain Relievers?
Hydrocodone
Morphine
Codeine?
Oxycodone?
Stimulants
Depressants
References
Activities
Notebook Activities
NOTEBOOK ACTIVITY
Are You Addicted to Nicotine?
"Why Do You Smoke?" Test
"Do You Want to Quit?" Test
Addictive Behavior Questionnaire
Alcohol Screening Self-Assessment
Making Changes
Chapter 10
Human Diseases
Communicable Diseases
HIV/AIDS (Non-Sexual Contraction)
Mononucleosis
Meningitis
Common Cold
Influenza
Non-Communicable Diseases
Cancer
Skin Cancer
Lung Cancer
Breast Cancer
Cervical Cancer
Testicular Cancer
Colon and Rectum Cancers
Oral Cancers
Asthma
Diabetes
Anemia
Lupus
Gastrointestinal Disorders
References
Contacts
Activities
Notebook Activities
NOTEBOOK ACTIVITY
Current Trends Writing Assignment
Family Health Portrait
Are You at Risk for Diabetes?
Family Tree Assignment
Appendix
College Health Risk Assessment Assignment
Glossary
Index