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Questions and Answers A Guide To Fitness and Wellness 4th Edition Ebook PDF
Questions and Answers A Guide To Fitness and Wellness 4th Edition Ebook PDF
Questions and Answers A Guide To Fitness and Wellness 4th Edition Ebook PDF
Summary
Test Your Understanding
More to Explore
LAB ACTIVITY 2-1 Goals and Strategies for Change
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3 Fundamentals of Physical Fitness
Principles of Training
Progressive Overload
Reversibility
Recovery
Specificity
Individuality
The FITT Formula
Putting Together a Complete Workout
Putting Together a Complete Program
Summary
Test Your Understanding
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LAB ACTIVITY 3-1 Exercise Safety: 2017 PAR-Q+
4 Cardiorespiratory Fitness
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Factors Affecting Cardiorespiratory Fitness
The Condition of the Cardiorespiratory System
Energy Production
The Three Energy Systems
Diseases Affecting the Cardiorespiratory System
Genetics
Biological Sex
Use and Age
Summary
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LAB ACTIVITY 4-1 Assessing Your Cardiorespiratory Fitness
5 Muscle Fitness
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Coming Up in This Chapter
Summary
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Strength-Training Exercises
LAB ACTIVITY 5-1 Assessing Your Muscular Strength
LAB ACTIVITY 5-3 Creating a Program for Building and Maintaining Muscle Fitness
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Genetics
Sex
Use and Age
Benefits of Flexibility
Improved Performance
Reduced Risk of Injury
Other Benefits of Flexibility and Stretching Exercises
Low-Back Fitness
Structure and Function of the Spine
Understanding Body Mechanics and Good Posture
Prevention and Management of Low-Back Pain
Summary
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Flexibility Exercises
Exercises for the Lower Back
LAB ACTIVITY 6-1 Assessing Your Flexibility
LAB ACTIVITY 6-4 Assessing Your Muscular Endurance for Low-Back Fitness
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Lifestyle and Environment
Summary
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LAB ACTIVITY 7-1 Evaluating BMI, Percent Body Fat, and Body-Fat Distribution
Carbohydrates
Simple and Complex Carbohydrates
Recommended Carbohydrate Intake
Fiber
Protein
Complete and Incomplete Proteins
Recommended Protein Intake
Fats
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Types of Fats
Cholesterol
Water
Sources of Water
Recommended Intake of Water
Summary
Test Your Understanding
More to Explore
LAB ACTIVITY 8-1 Determining Energy and Macronutrient Intake Goals
LAB ACTIVITY 8-2 Your Current Diet: Energy and Nutrient Analysis
Eating Disorders
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Summary
Test Your Understanding
More to Explore
LAB ACTIVITY 9-1 Your Current Diet Versus MyPlate
Sources of Stress
Life Experiences Large and Small
Job and Financial Pressures
Relationships and Families
Social and Environmental Stressors
Managing Stress
Time Management
Cognitive Strategies
Healthy Relationships and Social Support
Healthy Lifestyle Choices: Physical Activity, Eating Habits, and Sleep
Spiritual Wellness
Relaxation Techniques
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Summary
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More to Explore
LAB ACTIVITY 10-1 What’s Stressing You?
xi
11 Chronic Diseases
Cardiovascular Disease
Types of Cardiovascular Disease
Assessing Your Risk for Cardiovascular Disease: Factors You Cannot Control
Cardiovascular Disease Prevention
Symptoms, Diagnosis, and Treatment of Cardiovascular Disease
Cancer
Types of Cancer
Assessing Your Risk for Cancer
Cancer Prevention
Symptoms, Diagnosis, and Treatment of Cancer
Diabetes
Types of Diabetes
Assessing Your Risk for Diabetes
Diabetes Prevention
Symptoms, Diagnosis, and Treatment of Diabetes
Summary
Test Your Understanding
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LAB ACTIVITY 11-1 Identifying Your Chronic Disease Risk Factors
12 Infectious Diseases
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Infection and Immunity
Pathogens
The Cycle of Infection
The Body’s Defenses
The Immune System
The Role of Immunizations
Stages and Patterns of Infectious Diseases
Prevention and Treatment of Infectious Diseases
Summary
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More to Explore
LAB ACTIVITY 12-1 Infectious Disease Risk Checklist
Psychoactive Drugs
Misuse and Abuse of Psychoactive Drugs
Caffeine: The Most Commonly Consumed Psychoactive Drug
Marijuana
17
Street Drugs
Nonmedical Use of Prescription Drugs
xii
Alcohol
Alcoholic Beverages and Drinking Patterns
Short-Term Effects of Alcohol Use
Long-Term Health Effects of Alcohol Use
Alcohol Abuse and Alcoholism
Tobacco
Prevalence and Patterns of Tobacco Use
Tobacco and Nicotine
Effects of Smoking
Other Forms of Tobacco Use
Environmental Tobacco Smoke
Quitting Tobacco
Summary
Test Your Understanding
More to Explore
LAB ACTIVITY 13-1 Alcohol Use and Other Addictive Behaviors
References
Index
xiii
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Preface
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Real Students’ Questions; Practical, Research-Based Answers
Questions and Answers is built on questions—real questions about real health and wellness issues collected from
real students at both two- and four-year schools across the United States. In responding to these student
inquiries, authors Gary Liguori and Sandra Carroll-Cobb combine the latest science-based knowledge with
practical guidance on concrete actions students can take now to improve their fitness and wellness.
Questions and Answers’ active learning approach includes a focus on behavior change and the latest research
and science.
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Better Data, Smarter Revision, Improved Results
Students helped inform the revision strategy of Questions and Answers:
Step 1. Over three years, data points showing concepts that caused students the most difficulty were
collected anonymously from the Connect Fitness and Wellness SmartBook product.
Step 2. The data from SmartBook were provided to the authors in the form of a heat map, which
graphically illustrated “hot spots” in the text that affected student learning (see below).
Step 3. The authors used the heat map data to refine the content and reinforce student comprehension in
the new edition. Additional quiz questions and assignable activities were created for use in Connect Fitness
and Wellness to further support student success.
Result. Because the heat map gave the authors empirically based feedback at the paragraph and even
sentence level, they developed the new edition using precise student data that pinpointed concepts that caused
students the most difficulty.
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Customize Your Course Materials: McGraw-Hill Education CreateTM
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McGraw-Hill Education Create™ empowers you to teach your students your way.
24
Instructor Resources
Instructor’s Manual The instructor’s manual includes materials to support course and class planning. Each
chapter of the Manual provides learning objectives, key terms, a lecture outline, discussion questions,
classroom activities, and Internet resources. Each Manual chapter also lists materials that can be assigned via
Connect.
Test Bank The testbank includes multiple choice, true/false, fill-in-the-blank, matching, and essay questions.
Questions are aligned to learning objectives, chapter content, and Bloom’s taxonomy. They are designed to
assess factual, conceptual and applied understanding. The testbank is available as a Word file, and through
EZTest and TestGenTM software.
PowerPoint Presentation The PowerPoint presentations include key points and supporting images. The
presentations are now WCAG compliant.
Image Gallery The Image Gallery features the complete set of downloadable figures and tables from the text.
These can be embedded into PowerPoint slides.
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Content Changes by Chapter
As mentioned earlier, the student performance heat map data from SmartBook was used to revise the text for
greater clarity. And consistent with previous editions, the content includes updated statistics, figures, and data
throughout. Chapter-by-chapter changes are as follows:
CHAPTER 1
New “Fast Fact: Driving Distracted” box, with the latest data on digital device usage
Expanded explanation of life expectancy with the new “Tech Tip: Calculating Life Expectancy” box
Updated information on the effects of social media use in the “Research Brief: Social Networking and
Social Wellness” box
Updated information on student credit card use and the impact of the Credit Card Act on student debt
Updated data throughout, including the latest figures on mortality, quality of life, and student health
problems
CHAPTER 2
New “Tech Tip” box describing apps designed to support behavior changes
Revised, clearer figure showing the stages of behavior change
CHAPTER 3
A new “Fast Facts” box suggests childhood games that are good exercise for adults
A new “Tech Tip” box recommends active video games as an alternative to sedentary ones
New information about the detriments of too much sitting
Updated statistics on Americans living with disability and chronic limitations and American leisure-time
physical activity
CHAPTER 4
Wheelchair test added to Lab 4.1 for students with physical disabilities
Addition of research findings that support HIIT as a means of cardiorespiratory fitness training
New figure explaining fat vs. carb “burn” during exercise
New “Tech Tip: Using a Heart Rate Monitor to Boost Interval Training” box
New “Tech Tip: Moving on a Treadmill vs. Moving Outdoors” box
CHAPTER 5
New “Tech Tip” box on pocket-size devices for isometric exercises
New discussions of the occurrence of weight gain early in a resistance training program
Additional emphasis on the role of resistance training in sport
CHAPTER 6
New information on the characteristics of dynamic stretching
New recommendations on backpack weights
New “Tech Tip: How Smart Are Your Shoes?”
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CHAPTER 7
Clarifications regarding essential fat and the role of genetics in body composition
New information on social media use and body image
New “Tech Tip” box on the limitations of at-home body fat scales
CHAPTER 8
Updates to reflect the 2015 USDA Dietary Guidelines, including the new food label
New “Tech Tip” box on the use of technology in farming
New evidence supporting plant-based diets
Updates on the role of diary in the diet
Improved discussion of the role of AMDRs in planning a healthy diet
More information about supplement safety, efficacy, and regulations
CHAPTER 9
New “Fast Fact: Tips for Avoiding Weight Gain in College” box
New “Fast Fact” box on how restaurant lighting may influence food choices
New “Tech Tip” box on the potential for cold therapy to boost weight loss
New “Tech Tip” box on the potential for digital avatars to support healthy behaviors
New information on the cognitive aspect of behavior change as it relates to dietary changes
More on popular diets and popular diet books
Addition of the Physicians Committee for Responsible Medicine (PCRM) Power Plate as an alternative
healthy diet choice
Greater emphasis on the value of consuming “good” fats and reducing processed sugars
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Expanded comparison of home cooked versus eating out options
Updated data throughout, including the latest on population trends in overweight and obesity
CHAPTER 10
New “Research Brief” box on patterns in healthy and troubled marriages
New “Fast Fact: Stress in America” box
New “Fast Fact: Low Stress Living: Where Can You Find It?” box
New “Tech Tip” box on the potential for apps to decrease stress
Greater emphasis on the role of stress in helping us grow and learn, and the difference between positive
and negative stress
Coverage of addressing PTSD through posttraumatic growth therapy
Additional information on sources of stress, including uncertainties about sexual orientation
Expanded information on cognitive strategies for dealing with stress and on how assertive behavior can be
used effectively
Updated information throughout, including new research on the brain’s reaction to stress
CHAPTER 11
New “Research Brief: What Is Sitting Disease?” box
New “Tech Tip” box on setting up personal devices to make emergency information accessible to others
Updated cancer screening and self-exam recommendations
Expanded discussion of how cholesterol functions in the body and why cholesterol levels should be
checked
27
New information on the relationship of e-cigarettes and hookahs to cancer
Additional research findings on improving happiness in the “Research Brief: Don’t Worry, Be Happy” box
Updated data throughout, including the latest figures on prevalence and mortality rates for common
chronic diseases, and the prevalence of high blood pressure and of frequently diagnosed cancers
CHAPTER 12
New “Tech Tip” box on at-home gut bacteria tests
New “Fast Fact: A Dozen Reasons to Practice Safer Sex” box
Updates on antibiotic resistance
New information on the role of gut bacteria in immune function
CHAPTER 13
New “Fast Fact: How to Dispose of Prescription Drugs” box
New “Tech Tip” box on technology under development to prevent drunk driving
Additional tips on getting help for addictions
New information on concussions and how they relate to substance abuse
Increased attention to “street drugs” and opioids
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About the Authors
Gary Liguori, PhD, is the dean of the College of Health Sciences at the University of Rhode Island, where he is also co-director of the
Academic Health Collaborative and a Professor of Kinesiology. Gary received his PhD from North Dakota State University, MS from
East Stroudsburg University, and BS from the University of Central Missouri. Gary has held faculty and administrative positions at the
University of Tennessee Chattanooga, North Dakota State University, Youngstown State University, and the University of Wyoming.
Gary is a fellow of the American College of Sports Medicine, and he serves on the Executive Council of the ACSM Committee of
Certification and Registry Board (CCRB) and on the Executive Council of the ACSM Publications Committee. Gary was the senior
editor of the first edition of ACSM’s Resources for the Health Fitness Specialist, an associate editor for ACSM’s Guidelines for Exercise Testing
and Prescription (10th edition), and the senior editor of ACSM’s Health-Related Physical Fitness Assessment Manual (5th edition). Gary has
been a keynote presenter at venues around the world, published more than 30 peer-reviewed articles, and sits on the advisory board of
numerous health, wellness, and medical organizations.
Sandra Carroll-Cobb, EdD, has been teaching health and physical education classes in schools, businesses, and medical facilities for over
25 years. Sandra has presented at a number of state, regional, and national conventions and has served the national committees of several
professional organizations. Most recently at the University of Alaska Anchorage for fifteen years, Dr. Carroll-Cobb served as faculty,
associate dean, and dean. During this time she remained active with health and physical activity programs throughout the community and
state serving on the Conoco-Phillips Healthy Futures Advisory Board, as a statewide trainer for the Alaska Department of Education &
29
Early Development Team Nutrition grant, as a PEP grant evaluator for the Anchorage School District, and a contributor to the Alaska
School Health and Safety Plan. Sandra was active on the Steering Committee for the State of Alaska Cardiovascular Health Coalition
(Take Heart Alaska); the Executive Board of the Alaska Association for Health, Physical Education, Recreation, and Dance; and the
Anchorage Community YMCA Advisory Board. Sandra now owns her own business where she does freelance writing, consulting and
periodically works as adjunct faculty.
30
Acknowledgments
Thank you to all reviewers of the previous editions, as well as the attendees of McGraw-Hill fitness and
wellness symposiums. Your feedback has continually helped shaped the direction of Questions and Answers.
Special thanks to Michelle Lomonaco, at the Citadel, who collected new questions from her students for the
third edition and to Lori Clark, at Chemeketa Community College, who provided extensive guidance on
updating the coverage of social wellness throughout the text and who also served as an author for the
inventory-type labs. Special thanks as well to the following instructors who provided detailed reviews of the
previous edition in preparation for the Fourth Edition:
David Barrett, Normandale Community College
Aaron Butler, Warner Pacific College
Lori Huseth Clark, Chemeketa Community College and Green River Community College
Tara Endries, Central Oregon Community College
Merrill Funk, University of Texas at Rio Grande and University of Texas at Brownsville
Kathy Gates, Century Community and Tech College
Linda Marie Garrett Hamill, The Citadel
Kevin Harper, Tarrant County College Northeast
Candi Hendershot, University of Findlay
Amy Howton, Kennesaw State University
Sharon Jalene, University of Nevada, Las Vegas
Chet Martin, Tarleton State University
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1 Introduction to Health, Wellness, and Fitness
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©Sean De Burca/Corbis/Getty Images RF
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34
COMING UP IN THIS CHAPTER
Define health, wellness, and fitness
Examine the dimensions of wellness
Survey the major health challenges affecting Americans, as well as their underlying causes and risk factors
Identify key healthy-lifestyle behaviors
Assess your personal wellness status
Ask ten people what health is, and you’ll probably get ten different answers. The truth is that the word health means different things to
different people. If you throw in the terms wellness and physical fitness, the definitions may get even trickier. To gain a sound
understanding of your own health and wellness, it’s essential to clarify these concepts and to learn about the factors that influence them.
This book introduces the concept of health and surveys recommended health habits. You’ll learn that wellness is more than just
physical health or the absence of illness—it encompasses all six of the dimensions illustrated in the Wellness Integrator figure below,
including physical, emotional, intellectual, social, spiritual, and environmental wellness. To be truly well, you must develop and balance all
the aspects of wellness.
This first chapter provides a framework for thinking about health and wellness—their dimensions and their connections to your
behavior, environment, goals, and aspirations. We’ll also look at key health challenges, both general and those particularly affecting
college students. You’ll also have the opportunity to assess your own wellness status and to identify potential areas for improvement.
35
Another random document with
no related content on Scribd:
DANCE ON STILTS AT THE GIRLS’ UNYAGO, NIUCHI
I see increasing reason to believe that the view formed some time
back as to the origin of the Makonde bush is the correct one. I have
no doubt that it is not a natural product, but the result of human
occupation. Those parts of the high country where man—as a very
slight amount of practice enables the eye to perceive at once—has not
yet penetrated with axe and hoe, are still occupied by a splendid
timber forest quite able to sustain a comparison with our mixed
forests in Germany. But wherever man has once built his hut or tilled
his field, this horrible bush springs up. Every phase of this process
may be seen in the course of a couple of hours’ walk along the main
road. From the bush to right or left, one hears the sound of the axe—
not from one spot only, but from several directions at once. A few
steps further on, we can see what is taking place. The brush has been
cut down and piled up in heaps to the height of a yard or more,
between which the trunks of the large trees stand up like the last
pillars of a magnificent ruined building. These, too, present a
melancholy spectacle: the destructive Makonde have ringed them—
cut a broad strip of bark all round to ensure their dying off—and also
piled up pyramids of brush round them. Father and son, mother and
son-in-law, are chopping away perseveringly in the background—too
busy, almost, to look round at the white stranger, who usually excites
so much interest. If you pass by the same place a week later, the piles
of brushwood have disappeared and a thick layer of ashes has taken
the place of the green forest. The large trees stretch their
smouldering trunks and branches in dumb accusation to heaven—if
they have not already fallen and been more or less reduced to ashes,
perhaps only showing as a white stripe on the dark ground.
This work of destruction is carried out by the Makonde alike on the
virgin forest and on the bush which has sprung up on sites already
cultivated and deserted. In the second case they are saved the trouble
of burning the large trees, these being entirely absent in the
secondary bush.
After burning this piece of forest ground and loosening it with the
hoe, the native sows his corn and plants his vegetables. All over the
country, he goes in for bed-culture, which requires, and, in fact,
receives, the most careful attention. Weeds are nowhere tolerated in
the south of German East Africa. The crops may fail on the plains,
where droughts are frequent, but never on the plateau with its
abundant rains and heavy dews. Its fortunate inhabitants even have
the satisfaction of seeing the proud Wayao and Wamakua working
for them as labourers, driven by hunger to serve where they were
accustomed to rule.
But the light, sandy soil is soon exhausted, and would yield no
harvest the second year if cultivated twice running. This fact has
been familiar to the native for ages; consequently he provides in
time, and, while his crop is growing, prepares the next plot with axe
and firebrand. Next year he plants this with his various crops and
lets the first piece lie fallow. For a short time it remains waste and
desolate; then nature steps in to repair the destruction wrought by
man; a thousand new growths spring out of the exhausted soil, and
even the old stumps put forth fresh shoots. Next year the new growth
is up to one’s knees, and in a few years more it is that terrible,
impenetrable bush, which maintains its position till the black
occupier of the land has made the round of all the available sites and
come back to his starting point.
The Makonde are, body and soul, so to speak, one with this bush.
According to my Yao informants, indeed, their name means nothing
else but “bush people.” Their own tradition says that they have been
settled up here for a very long time, but to my surprise they laid great
stress on an original immigration. Their old homes were in the
south-east, near Mikindani and the mouth of the Rovuma, whence
their peaceful forefathers were driven by the continual raids of the
Sakalavas from Madagascar and the warlike Shirazis[47] of the coast,
to take refuge on the almost inaccessible plateau. I have studied
African ethnology for twenty years, but the fact that changes of
population in this apparently quiet and peaceable corner of the earth
could have been occasioned by outside enterprises taking place on
the high seas, was completely new to me. It is, no doubt, however,
correct.
The charming tribal legend of the Makonde—besides informing us
of other interesting matters—explains why they have to live in the
thickest of the bush and a long way from the edge of the plateau,
instead of making their permanent homes beside the purling brooks
and springs of the low country.
“The place where the tribe originated is Mahuta, on the southern
side of the plateau towards the Rovuma, where of old time there was
nothing but thick bush. Out of this bush came a man who never
washed himself or shaved his head, and who ate and drank but little.
He went out and made a human figure from the wood of a tree
growing in the open country, which he took home to his abode in the
bush and there set it upright. In the night this image came to life and
was a woman. The man and woman went down together to the
Rovuma to wash themselves. Here the woman gave birth to a still-
born child. They left that place and passed over the high land into the
valley of the Mbemkuru, where the woman had another child, which
was also born dead. Then they returned to the high bush country of
Mahuta, where the third child was born, which lived and grew up. In
course of time, the couple had many more children, and called
themselves Wamatanda. These were the ancestral stock of the
Makonde, also called Wamakonde,[48] i.e., aborigines. Their
forefather, the man from the bush, gave his children the command to
bury their dead upright, in memory of the mother of their race who
was cut out of wood and awoke to life when standing upright. He also
warned them against settling in the valleys and near large streams,
for sickness and death dwelt there. They were to make it a rule to
have their huts at least an hour’s walk from the nearest watering-
place; then their children would thrive and escape illness.”
The explanation of the name Makonde given by my informants is
somewhat different from that contained in the above legend, which I
extract from a little book (small, but packed with information), by
Pater Adams, entitled Lindi und sein Hinterland. Otherwise, my
results agree exactly with the statements of the legend. Washing?
Hapana—there is no such thing. Why should they do so? As it is, the
supply of water scarcely suffices for cooking and drinking; other
people do not wash, so why should the Makonde distinguish himself
by such needless eccentricity? As for shaving the head, the short,
woolly crop scarcely needs it,[49] so the second ancestral precept is
likewise easy enough to follow. Beyond this, however, there is
nothing ridiculous in the ancestor’s advice. I have obtained from
various local artists a fairly large number of figures carved in wood,
ranging from fifteen to twenty-three inches in height, and
representing women belonging to the great group of the Mavia,
Makonde, and Matambwe tribes. The carving is remarkably well
done and renders the female type with great accuracy, especially the
keloid ornamentation, to be described later on. As to the object and
meaning of their works the sculptors either could or (more probably)
would tell me nothing, and I was forced to content myself with the
scanty information vouchsafed by one man, who said that the figures
were merely intended to represent the nembo—the artificial
deformations of pelele, ear-discs, and keloids. The legend recorded
by Pater Adams places these figures in a new light. They must surely
be more than mere dolls; and we may even venture to assume that
they are—though the majority of present-day Makonde are probably
unaware of the fact—representations of the tribal ancestress.
The references in the legend to the descent from Mahuta to the
Rovuma, and to a journey across the highlands into the Mbekuru
valley, undoubtedly indicate the previous history of the tribe, the
travels of the ancestral pair typifying the migrations of their
descendants. The descent to the neighbouring Rovuma valley, with
its extraordinary fertility and great abundance of game, is intelligible
at a glance—but the crossing of the Lukuledi depression, the ascent
to the Rondo Plateau and the descent to the Mbemkuru, also lie
within the bounds of probability, for all these districts have exactly
the same character as the extreme south. Now, however, comes a
point of especial interest for our bacteriological age. The primitive
Makonde did not enjoy their lives in the marshy river-valleys.
Disease raged among them, and many died. It was only after they
had returned to their original home near Mahuta, that the health
conditions of these people improved. We are very apt to think of the
African as a stupid person whose ignorance of nature is only equalled
by his fear of it, and who looks on all mishaps as caused by evil
spirits and malignant natural powers. It is much more correct to
assume in this case that the people very early learnt to distinguish
districts infested with malaria from those where it is absent.
This knowledge is crystallized in the
ancestral warning against settling in the
valleys and near the great waters, the
dwelling-places of disease and death. At the
same time, for security against the hostile
Mavia south of the Rovuma, it was enacted
that every settlement must be not less than a
certain distance from the southern edge of the
plateau. Such in fact is their mode of life at the
present day. It is not such a bad one, and
certainly they are both safer and more
comfortable than the Makua, the recent
intruders from the south, who have made USUAL METHOD OF
good their footing on the western edge of the CLOSING HUT-DOOR
plateau, extending over a fairly wide belt of
country. Neither Makua nor Makonde show in their dwellings
anything of the size and comeliness of the Yao houses in the plain,
especially at Masasi, Chingulungulu and Zuza’s. Jumbe Chauro, a
Makonde hamlet not far from Newala, on the road to Mahuta, is the
most important settlement of the tribe I have yet seen, and has fairly
spacious huts. But how slovenly is their construction compared with
the palatial residences of the elephant-hunters living in the plain.
The roofs are still more untidy than in the general run of huts during
the dry season, the walls show here and there the scanty beginnings
or the lamentable remains of the mud plastering, and the interior is a
veritable dog-kennel; dirt, dust and disorder everywhere. A few huts
only show any attempt at division into rooms, and this consists
merely of very roughly-made bamboo partitions. In one point alone
have I noticed any indication of progress—in the method of fastening
the door. Houses all over the south are secured in a simple but
ingenious manner. The door consists of a set of stout pieces of wood
or bamboo, tied with bark-string to two cross-pieces, and moving in
two grooves round one of the door-posts, so as to open inwards. If
the owner wishes to leave home, he takes two logs as thick as a man’s
upper arm and about a yard long. One of these is placed obliquely
against the middle of the door from the inside, so as to form an angle
of from 60° to 75° with the ground. He then places the second piece
horizontally across the first, pressing it downward with all his might.
It is kept in place by two strong posts planted in the ground a few
inches inside the door. This fastening is absolutely safe, but of course
cannot be applied to both doors at once, otherwise how could the
owner leave or enter his house? I have not yet succeeded in finding
out how the back door is fastened.