These activities show students the possible consequences of the various choices they make today on their future health; activities are assignable in Mastering Health with follow-up questions. UPDATED Previously available as an electronic chapter, the topic of sleep has been thoroughly updated and expanded with the most up-to-date research. Each box promotes the healthy choice and explains why the poor choice is problematic. New boxes include Sleep: Ample Sleep vs. Unfit and Sedentary.
Do they think differently than your students do? NEW Numbered Learning Outcomes now introduce every chapter and are associated with every section heading, giving students a roadmap for their reading. A Study Plan item covering all learning outcomes in the chapter is assignable in Mastering Health. Make reading and learning about health accessible and visually appealing. Health in the 21st Century. Highlights of Mastering Health include the following features.
These activities show students the possible consequences of the various choices they make today on their future health; activities are linked out to Mastering from the book and made assignable in Mastering with follow-up questions. Behavior Change Videos are concise, whiteboard-style videos that help students with the steps of behavior change, covering topics such as setting SMART goals, identifying and overcoming barriers to change, planning realistic timelines, and more.
Additional videos review key fitness concepts such as determining the target heart rate range for exercise. All videos include assessment activities and are assignable in Mastering Health. Activities tied to the videos include multiple-choice questions that provide wrong-answer feedback to redirect students to the correct answer.
NEW Additional Tough Topics Coaching Activities guide students through key health concepts with interactive mini-lessons, complete with hints and wrong-answer feedback. NEW Dynamic Study Modules help students study effectively by continuously assessing student performance and providing practice in areas where students struggle the most. Each Dynamic Study Module, accessed by computer, smartphone, or tablet, promotes fast learning and long-term retention.
Get started with Mastering. This material is protected under all copyright laws, as they currently exist. No portion of this material may be reproduced, in any form or by any means, without permission in writing from the publisher. April Lynch is an award-winning author and journalist who specializes in health, the medical and biological sciences, and human genetics.
She has also worked as a writer and editor for the San Francisco Chronicle. April has written numerous articles on personal health, medical and scientific advances, consumer issues such as health insurance, and the ways that scientific breakthroughs are redefining our understanding of health. She has been a frequent contributor to leading university textbooks covering applied biology, nutrition, and environmental health and science. Along with Choosing Health , Lynch has co-authored Health: Making Choices for Life , an innovative personal health textbook for instructors who desire a more detailed, in-depth book for students majoring in health-related subjects.
Together with a leading genetic counselor, Lynch is also the co-author of The Genome Book, a hands-on guide to using genetic information in personal health decisions. Her work has won numerous awards from organizations such as the Society of Professional Journalists, the California Newspaper Publishers Association, and the Associated Press.
Her current interests include a focus on how people receive and interact with health information online as well as how complex scientific and medical information is best shared compellingly and effectively in digital media.
She lives in the San Francisco Bay Area with her husband and children. She specializes in personal health, alcohol and other drugs, and human sexuality. During her career she has published more than 30 articles in health professional journals, produced 50 nationally-distributed health promotion videos and has been a contributor to several personal health textbooks. Jerome E. He has published more than 40 scientific research papers on the prevention, arrest, and reversal of the most common chronic diseases facing Americans today.
Kotecki has authored or co-authored multiple textbooks on the importance of healthy lifestyle habits to enhance the multidimensional components of human health and prevent cardiovascular disease, diabetes, cancer, and other chronic conditions.
He has extensive experience in health promotion, with particular focus on physical activity and health. An experienced teacher and researcher, he is devoted to helping students adopt and maintain healthy lifestyles. Kotecki has been recognized for his contributions to the scholarship of teaching and learning by his department, college, and university.
He is an avid fitness participant and enjoys cycling, resistance training, running, mountain biking, hiking, swimming, and yoga. Important: To use the test banks below, you must download the TestGen software from the TestGen website.
If you need help getting started, read the tutorials on the TestGen site. Pearson offers affordable and accessible purchase options to meet the needs of your students.
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Choosing Health, 3rd Edition. Description For courses in personal health. Helping students understand that their actions and behavior matter Choosing Health uses real-life applications, behavior change tools, and mobile technologies to speak to today's students better than any other brief personal health textbook.
For instructors not using Mastering Health, Pearson eText can also be adopted on its own as the main course material. Learn more about Pearson eText or contact your rep for purchase options. Key Features. Updated and merged information on MRSA as a topic within the overall discussion of bacterial infections.
Removed the feature on purchasing bicycle helmets. Chapter Removed section on injuries from backpack use. Improved Figure Change, to update research into evidence, long- Included a more comprehensive discussion of the role of lived greenhouse gases, etc.
Altered the Self-Assessment on cancer risk to reflect new Revised graph showing the association between in- understanding of the more limited role of specific nutri- creased global surface temperature and increased atmos- ents and foods in cancer risk.
Removed the feature boxes on testicular self-exam and Included a discussion of the landmark Paris Agreement breast self-exam as these self-exams are no longer rec- on climate change. You re- nities, dioxins, and agricultural chemicals. Once completed, reviews include explanations using materials taken directly from the text.
These mod- Included a brief discussion of the hazards associated with ules can be accessed on smart phones, tablets, and phthalates in plastic products and personal care items, computers.
Andropause and the risks and benefits of testosterone Mobile Tips! Now you can access health tips covering therapy everything from stress management to fitness wherever Benefits of exercise in moderating age-related you go, via your smart phone.
Opposition to and advocacy of physician aid in dying A YouTube channel www. Completely rewrote the Media and Aging box on brain fitness games.
The Behavior Change Log Book and Wellness Journal is a booklet you can use to track your daily exer- Added a new discussion on the contributions of mean- cise and nutritional intake and create a long-term nutri- ing, purpose, and connection to longevity. MyDietAnalysis www. Healthy Eating in College and Beyond sciences. Topics include healthy eating in the Health Coaching Activities that guide you through key cafeteria, dorm room, and fast food restaurants; eating health and fitness concepts with interactive mini-les- on a budget; weight-management tips; vegetarian alter- sons that provide hints and feedback.
Topics include sleep, managing finances, time man- The Teaching Toolkit Online Resources replaces the agement, coping with academic pressure, relationships, former printed Teaching Toolbox and DVD set and pro- and being a smart consumer. Worksheets is a col- deliver a dynamic lecture. These resources are download- lection of 50 self-assessment exercises that you can fill able from the Instructor Resources section in Master- out to assess your health and wellness.
The Teaching Toolkit Resources include more additional charge with the main text. Healthy Eating in College the class and arrive prepared for lecture. Through Mas- and Beyond, and Live Right! Publisher-provided problems with easy-to-edit ques- tions and answers. It is also easy to import your own We are a team of health educators and communi- questions or quickly add images or links to further cators whose work reflects our deeply held belief that enhance the student experience.
Mastering offers a data-supported measure Health even more useful. Laura Bonazzoli. Without ters. But in reality, we as authors were supported not only Laura Bonazzoli, this book would not have been made. Her by each other but by an amazing team of editors, publishing creativity, attention to detail, and passion for explaining professionals, content contributors, supplement authors, complex health issues show throughout the entire text.
The creation of the instructor and student supplements Collectively, the authors would like to thank everyone for Choosing Health, third edition, could not have been com- at Pearson for their support and belief in our vision and pleted without the excellent work of our supplement authors. The PowerPoint thanks. Many thanks to all of them. A full list of teaching health.
This book would not be what it is today reviewers begins on the next page. Additional editorial vision, direction, coordination, those who have helped with the heavy lifting required to and management was provided by Content Producers Lau- turn ideas into a new way to teach the subject of health, ren Bakker and Martha Steele.
Lauren and Martha kept us and helped put words to page for each edition of this in good cheer in the fact of tight schedules and kept us all book. This project has thrived thanks to the consistent, happy and on track.
We must also ful sounding boards every step of the way. And speaking of always provide the best advice, expertise, and unconditional beautiful, a million thanks to Elise Lansdon, who designed support.
I am especially thankful for the Health team: the modern, engaging, and lively cover and interior for the Debra Tavasso, Brian Cavanaugh, and Charla Blumell. They book. A million thanks to an un- expertise in the researching and coordinating of hundreds sung hero, my department chair, Dr.
Don Chaney. He works of photos for the book. A huge thanks goes out to Neena tirelessly to make all of our jobs easier. I could not have Bali, executive product marketing manager, and Mary worked on this book without his support. Thank you to all Salzman, senior marketing manager, who have worked my new and old friends at Pearson and of course, to April, tirelessly to get the message of Choosing Health out to in- Jerome, and Laura.
You are truly the best at what you do! Knowledge and best prac- From Jerome Kotecki tice in health are constantly changing and new research and First, I am privileged to have had the opportunity to work experience broaden our understanding. Second, I my colleagues in the Department of Nutrition and Health am deeply grateful to those who continue to teach me on Science, and Dr. Terry King, interim president of Ball State a daily basis: my students.
The way in which they embrace University. Thank you to Dr. James Stewart, my undergraduate ad- provides a feedback loop that helps keep me focused on visor, for having faith in my abilities and encouraging me to my own research and on investigating the latest findings stretch myself academically; and to Dr. Budd Stalnaker, Dr.
Mohammad Torabi, and Dr. Morgan Pigg, sor. Third, I am fortunate to work with administrators and my graduate advisors, for your expertise and high standards faculty who maintain that a well-written and researched and for guiding me on a path of enlightenment during my textbook, based on expert knowledge, reflects an important years at Indiana University and beyond.
Heart disease and cancer are responsible for nearly half of all deaths in the United States. Poor nutrition, inadequate physical activity, obesity, tobacco use, and alcohol abuse are the factors most strongly linked to premature death. But information is just a first step. Each chap- ter concludes by identifying a variety of practical strategies to improve your own health, as well as ways to get involved in LO 1.
With this support, you understanding of health. America and around the world. Disease itself was and reinforcing factors can promote or recognized, fundamentally, as an imbalance, whether in temperature hot versus cold , elements fire, air, earth, and hinder behavior change.
As science and technology LO 1. Physicians came to recognize that, in a state of health, the body has a va- LO 1. The healthy body continually strategies for preventing relapse. Health matters. But in many cases, the body is unlikely to be able to return Have you ever noticed that, when to a balanced state without medical care.
Symptoms may mate, and feel overwhelmed by a subjective state in which a person feels unwell, whether or or may not be present. Should we describe such a person bursting with strength and stamina, as healthy? For example, Disease may or may not be hiking a grueling trail or solving a certain types of cancer can go unrecognized until they are present. If health matters, then person, many different dimensions of life work together psychological, and other di- your choices matter, too.
This concern led to the introduction of a broader concept of health we now know LO 1. Although the term wellness can be traced back to the 17th b. Dunn, M. In- illness. Travis, M. Travis medical treatment. In this text, we acknowledge the premature death at one end and ually, and tends to persist following seven dimensions of health: physical, intellectual, high-level wellness on the other despite medical treatment.
Your enough sleep; making responsible decisions about sex, general direction on the continuum drinking, and drugs; and taking steps to avoid injuries and either toward high-level wellness or infectious diseases.
It also includes the ability to learning, growing, and contributing creatively to their world. Spiritual Premature High-level health contributes to a Disability Symptoms Signs Awareness Education Growth death wellness sense of place and purpose in life and can be a source Neutral point of support when you no discernible illness or wellness face challenges.
Your general direction on the Social health describes continuum matters more than your specific point on it at any given time.
Good social by John W. Adapted and reprinted with permission. Intellectual Environmental In the past century, dramatic technological advances have enabled people worldwide to enjoy longer, healthier lives. At number of years a person may expect to live. Despite such progress, many health challenges remain. The current life expectancy at birth in the United States is a record More than deaths within a population have also changed dramatically just the absence of disease, health encompasses multiple over the years.
In , the leading causes of mortality were dimensions of life. Air quality, availability of clean water and nu- the United States tritious food, crime rates, weather, pollution, and exposure to chemicals are just a few of the variables that factor into Cause of Death environmental health. Occupational health describes the quality of your re- All ages 1.
Heart disease. Rather than a paying job, your 2. Cancer 3. Stroke occupation. Suicide unemployment. Xu, S. Murphy, K. Bastian, , National Vital Statistics Reports, 64 2 , pp. The PHS includes a dozen operating divisions that work together to promote and pro- tect the health of Americans. Among these are the CDC and the following The Food and Drug Administration FDA is responsible for assuring the safety, efficacy, and security of medications, medical devices, the food supply, cosmetics, and products that emit radiation.
Centers for Disease Control population every 10 years. As part of this initiative, States. Health promotion in- tion, programs, and services the CDC has identified four common behaviors that are re- provided to help populations cludes information, programs, sponsible for most of the suffering and early death related improve their health.
Tobacco use activities such as vaccinations Drinking too much alcohol Some of these behaviors can act as direct causes of dis- ease. For example, tobacco use is known to cause lung can- cer. Others act as risk factors; that is, factors that increase e rcis the chance that the person will develop a disease.
Are Americans changing their behaviors to reduce their Good health risk for disease? Consider these trends among U. Do righ. Do you think the United States. For example, Asian Diabetes. Why or why not? Despite the fact that African Amer- homicides, suicides, and motor vehicle American adults also have been ican women are less likely to de- accidents also tends to be lower. Na- diagnosed with diabetes, as com- velop breast cancer than Caucasian tive Americans also experience lower- pared to 6.
Health disparities are complex Caucasian Americans more than dou- Americans have lower rates of motor problems with multiple contributing ble the rates of motor vehicle fatalities vehicle fatalities and suicides, the ho- factors. Hispanic Americans have Americans, triple that of Hispanic tribute to reducing health disparities? For example:1 What Do You Think? Available at www. Hypertension high blood pres- sure. Heart attacks and strokes.
African Americans are at much higher risk of death from a heart attack or stroke. Every decade and the access to and quality of health care among various the rate and burden of dis- since, HHS has updated Healthy Peo- population groups.
These include groups based on race or ease and the access to and ple to include both new objectives ethnicity, disability, gender social, cultural, or psycholog- quality of health care among various population groups. However, the behaviors that increase the risk of developing Back pain Colleges and universities participating in this www.
Stress, sleep deprivation, poor nutrition, depression, anxiety, alcohol and tobacco use, and sexually tunities for physical activity transmitted infections are just a few of the health issues that Improving sexual health among students can affect academic performance and achievement.
In the spring survey, Still, the potentially fatal Ebola virus disease in the West African. The disease soon spread to bordering intellectual disability called cretinism, which is due to iodine nations, and before the end of the year, patients had been deficiency. Similarly, in early , the WHO reported a surge in death. These efforts are improving global health. Two trends contribute of infectious disease is an urgent concern.
Although the rate transportation, labor-saving devices, and sedentary forms of of new infections from the human immunodeficiency virus entertainment. For example, the bacteria that a. As a result, infections with exten- b. Although these infections can be cured, the cure rate is c. For more information on infectious diseases around the world, visit the World Health Organization website at www.
Undernourishment is still a concern in developing nations: Determinants of Health In , million people in the world remained chronically undernourished. DNA in dividing cells is wound into 46 chromosomes packed into the nucleus. A gene is a minute region of DNA that codes for the assembly of a body protein. Certain population groups have a higher risk for certain diseases than the general population.
Knowing about these but are beyond your control. For example, because African Americans have higher a moment to review some key concepts in genetics: rates of hypertension high blood pressure , informed doctors Most of your body cells have a nucleus stuffed with a may encourage more frequent blood pressure screenings for compound called DNA deoxyribonucleic acid that their African American patients at an earlier age.
Some con- Figure 1. For cleus of living cells that trans- tissues and participate in body functions. A protein- fers genetic information. Your genome is your entire col- protein. Past injuries can also continue lection of genes on your 46 chromosomes 23 pairs. You to affect health. Although all human beings share mostly the same genes that determine heredity.
Your variants make you distinct same diseases that members of of a living organism. These biological differences between men and as hypertension and diabetes, and even for some psycho- women strongly influence health.
Women tend to live logical disorders such as depression. Men have a higher prevalence of heart disease and diabetes. Incomplete growth and development make children more susceptible to certain health problems, such as infectious diseases.
However, some researchers now believe that it occurs in part because people who are poor are less likely to feel in control of their circumstances and more likely to perceive themselves as unequal in the workplace and in their communities.
These perceptions dramatically in- crease stress, causing physiological changes that can lead to disease. For females, the corresponding gap in life expectancy is 13 years.
Physical Determinants Physical determinants are physical conditions in the environ- ment. Examples include Aspects of the natural environment, such as plants and climate Aspects of the built environment, which includes all Engaging in regular physical activity is one buildings, spaces, and products that are made or modi- of the keys to good health.
In order of significance, these are tobacco use, poor threaten health, whereas nearby parks, community swim- diet, physical inactivity, alcohol abuse, and drug abuse. Other behavioral determinants of health include the steps you take to manage your stress, the quantity and quality of your sleep, the choices you make to develop supportive relationships, your sexual decision making, and the ways you promote your personal safety, such as by wearing a seat belt.
These behaviors are discussed later in this text. Social Determinants Social determinants are the economic and societal con- ditions in which people live. They include, for example, interpersonal and community relationships, discrimination, poverty, educational and job opportunities, transportation, and public safety. These boys live in a poor area of Jakarta, Research over the past two decades has increasingly ac- Indonesia, that lacks parks, playgrounds, and other safe and knowledged the significant influence of social determinants stimulating places to play.
These are aspects of the physical on health. In , the U. Congress passed into law a set of Proud of My comprehensive health-care reforms. I ance and that enable states to enroll eligible families in was born with a skeletal condition where Medicaid. Still, 20 states have failed to accept federal sub- the left side of my body is bigger than the sidies to expand Medicaid, and nearly 29 million Americans right side. The doctors had to even out my remain uninsured. For updates on the Affordable Care Act, visit www.
I also have a scar from my belly button all the way to the side Health Literacy of my rib cage. Growing up, I was always In the 21st century, quality health care increasingly depends self-conscious, especially during the summer, upon health literacy, the ability to obtain and understand when everybody was out at the beach in basic health information and services in order to make ap- swimsuits, and all these guys had six-pack propriate decisions for your own care.
It includes the ability abs. People will and navigate an often-complex health-care system. Online searches are increasingly the world. The accompanying Media and Health 1. Assess how Corey is doing in at least three different Policy-Making dimensions of health. Policies at the local, state, and federal levels affect health. Health literacy is also included in works to improve food safety; and the U.
Environmental health services. Protection Agency EPA regulates air, water, and soil quality. Policy-making also includes corporate initiatives. For ex- Access to Health Services ample, many large companies provide employee fitness cen- ters and a variety of incentives to use them. In countries with a national health service, access to care is not typically a determinant of health.
But in the United States, lack of health insurance reduces access to health services, LO 1. They are c. Can you trust a celebrity endorse- ed? Health information can sometimes change quickly, ment for a weight-loss product? How can you make sense of so you want to seek out information that is as current as the endless stream of media headlines trumpeting health stud- possible.
The term media can mean a variety of things. We use it Throughout this text, the Get Connected feature at the here to include print books, newspapers, magazines , tele- end of each chapter lists health-related websites where you vision and radio, Internet websites, and even mobile apps.
Was the study conducted by an unbiased source, or was it carried out by an individual or organization with a vested interest in the outcome?
What Do You Think? Have the results been replicated by other researchers? Log onto your favorite online news source. Click on an Was the sample size of the study large or small, and were article describing a health-related research study.
As you the study participants similar to or different from you in age, read the article, try to determine whether the study found a sex, health habits, and other factors? In your view, has Was the study conducted over a short or long period of time? Is the article potentially misleading? If so, in what ways? Perhaps most importantly, is the study only showing a 2. For anxiety? Do these ads affect the way you think about the example, a study may find that populations consuming role of prescription drugs in maintaining your health?
Do a vegetarian diet have a higher average life expectancy. Identify a health-related topic such as the benefits of a life expectancy. Thus, you should not assume that the low-carb diet or the ideal amount and type of physical study results suggest that eating a vegetarian diet activity for which the advice of experts seems to have increases longevity.
How might you tell whether the information is credible? Answer the follow- an awareness of ing questions: the apparent con- Who is the sponsor of the site?
Agencies of the U. These sites are more search influence the likely to provide credible information than those that way you explore a end in.
The health topic of inter- domain. What is the purpose of the site? Is it to inform and educate, or is it to sell you something? If it is to sell you something, be aware that the information presented is more likely to be biased.
Does the site tell you where the information it presents is coming from? If so, is the content based on scientific evidence, or was it written by someone hired by the site to produce marketing information?
Sites that are able to provide citations and links to scientific studies and journals are more likely to be credible than sites lacking these references. Predisposing Factors Predisposing factors are the physical, mental, emotional, social, and environmental factors that affect the likelihood Support groups for quitting smoking or drinking can play a key role in lasting behavior change.
These factors exert their influence beforehand, by increasing or decreasing your motivation to change. They include cases, policy-making can sometimes help; for instance, at- your knowledge of health issues, your beliefs about how tending a college with a smoke-free campus would strongly susceptible you are to injury or disease, and your attitude enable your smoking-cessation efforts.
But what if you so highly center is an example. For instance, having a partner who change. Positive reinforcers Enabling factors are the skills, social supports, and re- turely increase the weights and encourage individuals to con- sources that make it possible or easier for your change tinue their efforts to change; throw out your lower back.
Other examples of enabling factors include access negative reinforcer. Her physician told her example, to pay for sessions with a personal trainer. Her diagnosis is ular exercise. Of course, peer pressure often works the other d. In such. In this stage, the change is initiated but is not yet consistent over time.
During this stage, a person has successfully steps and abilities. Also celebration or discovered that a achieved behavior change to the point where he or she is called the stages of change formerly obese friend from high model. And for research studies in public health and can be useful to that emphasizes the influ- would the methods they used consider when you think about embarking on a behav- ence of personal beliefs work for you?
Public Health Service in- which they believe lasting behavior troduced the health belief model of behavior change. This acknowledge the creation of change happens.
Two of the oldest model identifies four factors as instrumental in predicting a supportive environment as being equally important to and most established of these are behavior change: achieving change as an indi- the transtheoretical model and the Perceived threat. More recently, information and development researchers have developed a vari- disease and that this threat is real. You understand that this threat change. The Transtheoretical Model Perceived benefit.
You believe that the benefits of mak- The transtheoretical model of behavior change, also ing the behavior change will outweigh the costs, incon- called the stages of change model, was developed by psy- veniences, and other challenges and that the change is chologist James O.
Prochaska and his colleagues. Its basic possible for you to make and maintain. You have an experience that causes event, and individuals are at varying levels of readiness to you to commit to making the change.
For example, a change. The model identifies six stages of change that a per- young person at risk for diabetes might witness a parent son progresses through before achieving sustained behavior attempting to cope following a foot amputation that re- change Figure 1. During this stage, a person may or You might find it helpful to consider the health belief model may not recognize a health challenge, and in either case when you assess your own readiness for changing a health has no intention of making changes to address it in the behavior: Do you perceive a serious threat to your health?
If so, near future that is, within the next six months. During this stage, a person acknowl- outweigh the time and other costs involved? At this stage, the Ecological Models person is still not ready to take action but is thinking A criticism of most models of behavior change is that they about it.
During this stage, a person intends to downplay the contributions of social and physical determi- change the behavior within the next month and has a nants, access to health services, and policy-making. This has plan of action in mind such as enrolling in a class or join- led to the development of a variety of ecological models ing a support group. Developed by James Prochaska, this model outlines six stages of behavior change.
Society b. The coordination of multiple factors at different earlier in this chapter. The worksheets will then walk you levels, from individual to societal, promotes successful through behavior-change techniques appropriate for your behavior change. If the resources you reaching it, you need to be able to answer these questions. Every chapter So your first step is to do some homework. The informa- of this text concludes with ideas on campus advocacy for tion in this text, together with the Get Connected links at health-related change.
You can also find information at your campus health services center, from your health-care provider, and from reputable professional journals. Experts in business, health care, and personal development agree that goals are more likely to be achieved when you put them in writing, follow- ing the acronym SMART.
When writing your goal, include specific details. How many hours of sleep do you want to get each night? Include objective criteria for evaluating your to eventually run a 10K, for instance, set yourself a goal of success. What data would make it clear to anyone that a shorter distance at first and then gradually increase your you have succeeded? Does the research you did earlier convince like who? So make sure your goal is attainable.
On Saturday morning, of stairs without feeling winded. The goal other week. For in- per machine. One of the most important psychological barriers technique based on break- also advises that your goal be for- to change is a characteristic known as low self-efficacy. A goal of ior change. In a paper, he described self-efficacy viction that you can walking for 30 minutes a day, as the conviction that you can successfully execute the successfully execute the 5 days a week, is forgiving.
A goal behavior required to make the change you desire. This persistence will further reinforce your sense of enable you to achieve it. In doing this, it helps to use a efficacy. When References: Bandura, A. Self-efficacy: Toward a unifying theory of behavior change. Psychological Start small and repeat. Then set a ing your efforts? Are there any gaps? What improvements would they Repeated accomplishment of small suggest? Engage in self-monitoring.
As Model others who have made you begin to achieve your small the same change. Bandura points goals, find a way to record your out that our expectations are often progress.
Written evidence of improve- behave in the same way. Your sense of self-efficacy is closely tied to your locus of you to try them. You might overcome this barrier by telling control, a concept first developed by psychologist Julian B.
If you have an external locus of control, Aspects of your physical environment can act as barriers, you are more likely to believe that events are out of your too.
For example, if you struggle with binge Barriers can also emerge from your social environment. Fortunately, as a college student, you may have access to low-cost health services and programs. People with a high level of self-efficacy may be able to overcome most barriers to behavior change. You can increase your own sense of self-efficacy by using the techniques identi- fied in the accompanying Practical Strategies box.
Step 5: Recruit Some Support According to the ecological models of behavior change, your plan for change will be more likely to succeed if you have dif- ferent levels of support.
Start with your family members and friends. With whom do you feel comfortable sharing your plans for change? Rewards keep you motivated to sustain change. With counter-conditioning, objects. For instance, as well. You may think to keep. Notice that the steps in this contract follow college student, including the following: those just discussed.
For which the individual learns to Write about the issue for campus and community news instance, a person trying to quit change the stimuli that pro- smoking who takes a drag on a services. Speak about the issue at campus and community gatherings. Unfortunately, a relapse, Organize a letter-writing campaign to your dean of students behavior-change technique a complete return to the previous or other decision makers. For example, according to the issue.
If none exists, found an organization of your own. Cue control and count- environment or to change for advocacy of your own. With cue control, you learn to LO 1.
With cue control, you could change the behavior by c. Directions: Answer the following questions regarding each I get along well with the members of my 1 2 3 4 dimension of health. Indicate how often you think the family. I am a good listener. I consider the feelings of others and do not 1 2 3 4 act in hurtful or selfish ways.
Physical health: I consider how what I say might be perceived 1 2 3 4 1. I accumulate at least minutes 2 hours 1 2 3 4 by others before I speak. I find it easy to laugh about things that hap- 1 2 3 4 activity every week or an equivalent mix pen in my life. I avoid using alcohol as a means of helping 1 2 3 4 me forget my problems. I include muscle-strengthening activities on 1 2 3 4 I can express my feelings without feeling silly. When I am angry, I try to let others know 1 2 3 4 muscle groups legs, hips, back, abdomen, in nonconfrontational and nonhurtful chest, shoulders, and arms.
I maintain a healthy body weight, which 1 2 3 4 I am not a chronic worrier and do not tend to 1 2 3 4 includes evaluating my waist circumference be suspicious of others.
I recognize when I am stressed and take 1 2 3 4 lating around my waist. A range of research methodologies are described and critically appraised, and the use of evidence by different groups is discussed. This produces some important findings about the interplay between research production and consumption, and highlights directions for future mental health research theory and practice.
The findings presented here will be relevant to mental health service users and professionals who use research evidence to inform decision-making. It will also prove an invaluable resource for students and researchers in the field of mental health. Download Choosing Health book written by Great Britain. Choosing Health is a simple yet effective guide to living a healthier lifestyle.
Though nothing worth doing is going to be all roses, this book guides the reader through an easy-to-follow program that is guaranteed to provide lasting results. It tackles some of the common problems society in general is facing regarding self-esteem, nutrition, and exercise. By putting to use the information provided, you can lose weight and keep it off.
You can have more energy and just simply feel better about yourself. Choosing Health is always a great choice. Choosing Health uses student stories, social-networking tools, and a wealth of online resources to speak to today's students better than any other personal health textbook. With its magazine-style design and inclusion of real student stories both online and in the printed text , this text is the one that you can most relate to—and the one that will most inspire you to choose a healthy lifestyle.
Health-related stories from real college students are woven throughout the book, accompanied by videos of real students on the book's companion website. A "Health Online" feature points you to online podcasts, videos, and resources related to health topics and encourages them to become a part of Choosing Health's lively online health community via Facebook, Twitter, and YouTube.
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