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13 t h
EDITION
Fitness &
Wellness
Werner W. K. Hoeger
Boise State University
Sharon A. Hoeger
Amber L. Fawson
Cherie I. Hoeger
Fitness & Wellness, Inc.
Australia ● Brazil ● Mexico ● Singapore ● United Kingdom ● United States
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Printed in the United States of America

Print Number: 01 Print Year: 2017
Contents
Chapter 1 SMART Goals 23
Goal Evaluation 24
Introduction to Physical Fitness and Wellness 1 A Word of Caution Before You Start Exercise 24
Lifestyle, Health, and Quality of Life 3 Assess Your Behavior 24
Life Expectancy 4 Assess Your Knowledge 25
The Need to Prevent Disease, Not Only Cure It 5
Physical Activity Affects Health and Quality of Life 5
Physical Activity and Exercise Defined 5
Chapter 2
Assessment of Physical Fitness 32
Federal Guidelines for Physical Activity 7
Benefits of Physical Fitness 8 The Value of Fitness Testing 33
Types of Physical Fitness 11 Responders versus Nonresponders 34
Health-Related Fitness 11 Fitness Assessment Battery 34
Skill-Related Fitness 11 Health Fitness Standard 34
Wellness 12 Physical Fitness Standard 35
The Path to Fitness and Wellness 13 Cardiorespiratory Endurance 36

Behavior Modification 13 Assessing Cardiorespiratory Endurance 37
Values and Behavior 14 Muscular Fitness 40

Muscular Strength and Muscular Endurance 40
Your Brain and Your Habits 15
Determining Strength 41
Changing Habits through Mindfulness and Repetition 15
Changing Habits by Focusing on Long-Term Values 16 Muscular Flexibility 44
Benefits of Good Flexibility 44
Planning and Willpower 16
What Factors Affect Flexibility? 44
Implementation Intentions 16
Assessing Flexibility 44
Motivation and Locus of Control 17
Body Composition 46
Fear of Implementation versus Joy of Implementation 18
Body Shape and Health Risk 48
Changing Behavior 18
Subcutaneous and Visceral Fat 48
The Transtheoretical Model for Changing Behavior 18
Assessing Body Composition 48
The Process of Change 20
Effects of Exercise and Diet on Body Composition 55
Assess Your Behavior 55
Assess Your Knowledge 55
Chapter 3
Exercise Prescription 59
Monitoring Daily Physical Activity 60
Readiness for Exercise 62
© Fitness & Wellness, Inc.
Exercise Prescriptions 62
Cardiorespiratory Endurance 62
Cardiorespiratory Exercise Prescription 63
Daily Active Lifestyle 68
iv Contents
Deep-Water Jogging 104

Strength Training 104
Group Exercise Classes 104
Swimming 105
Water Aerobics 106
Cycling 106
Cross-Training 108
Cross-Country Skiing 108

Rowing 109
Elliptical Training/Stair Climbing 109
Racquet Sports 110
Yoga 110
High-Intensity Interval Training 110
Muscular Fitness (Muscular Strength and Muscular New Fitness Trends 113
Endurance) 70 Ultra-Short Workouts 113
Overload Principle 70 Core Training 113
Specificity of Training 70 Group Personal Training 113
Periodization 71 Outdoor Training 114
Muscular Strength-Training Prescription 71 Circuit Training 114
Strength-Training Exercises 76 Functional Fitness 114
Strength-Training Exercise Guidelines 77 Dance Fitness 115
Core Strength Training 78 CrossFit 115
Designing Your Own Strength-Training Program 78 Flexibility and Mobility Rollers 115
Dietary Recommendations for Strength Development 78 Rating the Fitness Benefits of Aerobic Activities 115
Flexibility 79 Skill-Related Fitness 117
Muscular Flexibility Prescription 79 Team Sports 119
Designing a Flexibility Program 82 Tips to Enhance Your Aerobic Workout 119
Exercises that May Cause Injury 82 Assess Your Behavior 121
Preventing and Rehabilitating Low Back Pain 83 Assess Your Knowledge 121
Causes of Low Back Pain 83
Improving Body Posture 84
When to Call a Physician 84
Chapter 5
Treatment Options 84 Nutrition for Wellness 124
Designing a Low-Back Conditioning Program 87 The Essential Nutrients 126
Getting Started 87 Carbohydrates 126
Setting Fitness Goals 87 Fats 129
Assess Your Behavior 89 Proteins 131
Assess Your Knowledge 89 Vitamins 132
Minerals 132
Water 132
Chapter 4 Nutrition Standards 132
Evaluating Fitness Activities 101 Dietary Reference Intakes 133
Traditional Fitness Activities 102 Daily Values 133
Walking 103 Macronutrient Composition Guidelines 136
Jogging 103 Caloric Content of Food 136
Contents v
Tolerable Weight 157
Fad Dieting 157
Principles of Weight Management 159
Energy-Balancing Equation 159
Diet and Metabolism 160
Recommendation 161
Sleep and Weight Management 162
Light Exposure and BMI 162

Monitoring Body Weight 163
Physical Activity and Weight Management 163
Strength Training and Weight Loss 164
The Myth of Spot Reducing 165
The Role of Exercise Intensity and Exercise Duration in
Balancing the Diet 137 Weight Management 165
Nutrient Analysis 138 Overweight and Fit Debate 167
Vegetarianism 138 Designing Your Own Weight Loss Program 168
Nutrient Supplementation 140 Estimating Your Caloric Intake 168
Antioxidants 141 Monitoring Your Diet Through Daily Food Logs 170
Multivitamins 142 Foods that Aid in Weight Loss 171
Vitamin D 142 Protein Intake 171
Folate 144 Effect of Food Choices on Long-Term Weight Gain 171
Are Supplements Recommended? 144 Behavior Modification and Adherence to a Lifetime
Benefits of Foods 144 Weight Management Program 172
Probiotics 145 You Can Do It! 175
Fish 146 Assess Your Behavior 175
Advanced Glycation End Products 146 Assess Your Knowledge 176
Eating Disorders 146
Anorexia Nervosa 147
Bulimia Nervosa 148 Chapter 7
Binge-Eating Disorder 148 Stress Management 182
Emotional Eating 149
The Mind/Body Connection 183
Eating Disorder Not Otherwise Specified (EDNOS) 149
Emotions Can Trigger Physical
Treatment 149 Responses 183
2015–2020 Dietary Guidelines for Americans 149 What Is Stress? 184
Key Recommendations 150 Eustress and Distress 184
Physical Activity Recommendations 150 How the Body Responds and Adapts to Stress 184
A Lifetime Commitment to Wellness 150 Alarm Reaction 184
Assess Your Behavior 151 Resistance 185
Assess Your Knowledge 151 Exhaustion/Recovery 186
Examples of General Adaptation Syndrome 186
Chapter 6 Thirty-Second Body Scan 187
Weight Management 154 How Behavior Patterns Affect Health 187
An Epidemic of Excessive Body Weight and Certain Type A Behavior Increases Risk for Disease 187
Obesity 155 Vulnerability to Stress 188
Overweight versus Obese 156 Sources of Stress 190
vi Contents
Diseases of the Cardiovascular System 208

Types of Cardiovascular Disease and Prevalence 209
Risk Factors for CHD 210
Cancer 222
DNA Mutations and Tumor Formation 222
Metastasis 223
Guidelines for Preventing Cancer 224
Make Dietary Changes 224

Monitor Alcohol Consumption 226
Abstain from Tobacco 227
Avoid Excessive Sun Exposure 227
Monitor Estrogen, Radiation Exposure, and Potential
Occupational Hazards 228
Be Physically Active 229
Sleep Management 192 Other Risk Factors for Cancer 229
How Much Sleep Do I Need? 192 Genetics versus the Environment 229
What Happens If I Don’t Get Enough Sleep? 192 Early Detection 230
College Students Are Among the Most Chronic Lower Respiratory Disease 230
Sleep-Deprived 193 Accidents 230
Does It Help to “Catch Up” on Sleep on Weekends? 193 Substance Abuse 231
Time Management 194 Alcohol 231
Five Steps to Time Management 194 Illegal Drugs 232
Managing Technostress 195 Treatment for Chemical Dependency 234
Coping with Stress 196 Sexually Transmitted Infections 234
Identify and Change Stressors Within Your Types and Causes of Sexually Transmitted Infections 234
Control 196
HIV/AIDS 234
Accept and Cope with Stressors Beyond Your
Preventing STIs 236
Control 196
Assess Your Behavior 237
Physical Activity 196
Relaxation Techniques 198 Assess Your Knowledge 237
Progressive Muscle Relaxation 198
Breathing Techniques for Relaxation 200
Visual Imagery 200
Chapter 9
Meditation 201 Relevant Fitness and Wellness Issues 241
Which Technique Is Best? 202 Wellness Behavior Modification Issues 242
Assess Your Behavior 202 Safety of Exercise Participation and Injury
Assess Your Knowledge 202 Prevention 243
Considerations for Women 252
Nutrition and Weight Control 257
Chapter 8 Exercise and Aging 261
A Healthy Lifestyle Approach 206 Fitness/Wellness Consumer Issues 263
A Wellness Lifestyle 207 What’s Next? 268
Spiritual Well-Being 207 Assess Your Behavior 268
Causes of Death 208 Assess Your Knowledge 269
Contents vii
Appendix A: Strength-Training Exercises 272

Appendix B: Flexibility Exercises 281
Appendix C: Exercises for the Prevention
and Rehabilitation of Low Back Pain 284
Appendix D: Contraindicated Exercises 287
Answer Key 291
Glossary 292
Index 298
Preface
Most people go to college to learn how to make a living. capacity; increased energy; weight loss; improved
Making a good living, however, won’t help them unless mood, self-esteem, and physical appearance; decreased
they live a wellness lifestyle that will allow them to en- risk for many chronic ailments, including obesity, car-
joy what they have. Unfortunately, the current Ameri- diovascular disease, cancer, and diabetes; and a much
can lifestyle does not provide the human body with lower risk for premature mortality. As stated as far back
sufficient physical activity to enhance or maintain ade- as 1982 in the prestigious Journal of the American Medi-
quate health. As a result, the importance of a sound fit- cal Association, “There is no drug in current or pro-
ness and wellness program is of utmost importance to spective use that holds as much promise for sustained
lead a long and healthy life and reach one’s potential health as a lifetime program of physical exercise.”
and quality of life without physical limitations.
This book offers you the necessary information to start
Science has clearly determined that a lack of physical on your path to fitness and wellness by adhering to a
activity is detrimental to health. In fact, the office of the healthy lifestyle. The information in the following chap-
Surgeon General has identified physical fitness as a top ters and the subsequent activities at the end of each
health priority by stating that the nation’s top health chapter will enable you to develop a personal program
goals include exercise, increased consumption of fruits that promotes lifetime fitness, preventive health care,
and vegetables, smoking cessation, and the practice of and personal wellness. The emphasis throughout the
safe sex. All four of these fundamental healthy lifestyle book is teaching you how to take control of your life-
factors are addressed in this book. style habits so that you can do what is necessary to stay
healthy and realize your optimal well-being.
Many of the behaviors we adopt in life are a product of
our environment. Currently, we live in a “toxic” health/
fitness environment. We are so habituated to our mod-
ern-day environment that we miss the subtle ways it in- What the Book Covers
fluences our behaviors, personal lifestyles, and health
each day. The epidemic of physical inactivity and obe- As you study this book and complete the respective ac-
sity that is sweeping across America is so harmful to tivities, you will learn to do the following:
health that it actually increases the deterioration rate of ●● Understand the importance of good physical fitness
the human body and leads to premature aging, illness, and a wellness lifestyle in the achievement of good
and death. health and quality of life and a more productive and
Only about one-half of the adults in the United States longer life.
meet the recommended amount of weekly aerobic ●● Determine whether medical clearance is needed for
physical activity, whereas less than a fourth meet the your safe participation in exercise.
guidelines for muscular (strength) fitness. Among those
who meet the guidelines, many do not reap the full
●● Learn behavior modification techniques to help you
benefits because they simply do not know how to im- adhere to a lifetime fitness and wellness program.
plement and stay with a program that will yield the de- ●● Assess the health-related components of fitness
sired results. (cardiorespiratory endurance, muscular fitness
[strength and endurance] muscular flexibility, and
The good news is that lifetime wellness is within the
body composition).
grasp of most people. We know that most chronic and
debilitating conditions are largely preventable. Scientific ●● Write exercise prescriptions for cardiorespiratory
evidence has shown that improving the quality and endurance, muscular fitness, and muscular
length of our lives is a matter of personal choice. flexibility.
A regular exercise program is as close as we get to the

●● Analyze your diet and learn the principles that
miracle pill that people look for to enjoy good health govern sound nutrition.
and quality of life over a now longer lifespan. Myriad ●● Develop sound diet and weight-management
benefits of exercise include enhanced functional programs.
Preface ix
●● Understand stress, lessen your vulnerability to stress, ●● Expanded information on the benefits of flexibility
and implement a stress management program if and introductory information on factors that affect
necessary. flexibility: joint structure, genetics, age, gender, and
●● Implement a cardiovascular disease risk-reduction other factors.
program. ●● A new section explains the connection between
●● Follow guidelines to reduce your personal risk of body shape and risk for disease.
developing cancer.
Chapter 3, Exercise Prescription
●● Implement a smoking cessation program, if applicable.
●● The cardiorespiratory endurance, muscular fitness,
●● Understand the health consequences of chemical and muscular flexibility exercise prescription princi-
dependency and irresponsible sexual behaviors and ples are updated with the FITT-VP guidelines by the
learn guidelines for preventing sexually transmitted American College of Sports Medicine, including a
infections. more detailed explanation of the concepts of volume
●● Discern between myths and facts of exercise and and progression of exercise training.
health-related concepts.
Chapter 4, Evaluating Fitness Activities
New in the Thirteenth Edition ●● New illustrations help define options for completing
high-intensity interval training (HIIT).
All nine chapters in the 13th edition of Fitness & W
ellness
●● Two new sections explore the trends of Cross-Fit®
have been revised and updated according to recent
and ultra-short workouts and give practical tips for
advances published in the scientific literature and
students interested in trying these exercise
information reported at professional health, fitness,
modalities.
wellness, and sports medicine conferences. In addition
to the chapter updates listed below, selected new figures ●● Discussions of new fitness trends in areas including
and photographs are included in this edition. Note that group exercise classes and mobility rollers.
the numbered reference notes for each chapter and
Appendix E: Selective Nutrient Content of Common Chapter 5, Nutrition for Wellness
Foods have been made available in MindTap for this ●● New information has been included on the carbohy-
edition. Visit www.cengagebrain.com to access drate-to-fiber ratio, high starch consumption, glyce-
MindTap. The following are the most significant mic index and glycemic load, and benefits of nut
chapter updates: consumption.
Chapter 1, Introduction to Physical Fitness ●● Expanded information on the various types of unsat-
and Wellness urated fatty acids is provided.
●● A new section emphasizes the need to prevent ●● The 2015–2020 Dietary Guidelines for Americans
disease. are included.
●● All statistics regarding disease risk, mortality, and
healthcare costs in the United States and worldwide Chapter 6, Weight Management
are updated. ●● Updates to all statistics on the overweight and obe-
sity problem in the United States are based on the
●● A new section on implementation intentions offers a
latest data from the Centers for Disease Control and
practical tool for carrying out goal behavior.
Prevention.
Chapter 2, Assessment of Physical Fitness ●● Updates on the detrimental consequences of exces-
●● The cardiorespiratory endurance, muscular fitness, sive body weight are provided.
and flexibility assessments conform with the newly ●● Additional information is provided on the mislead-
released 2018 Guidelines for Exercise Testing and ing rule of thumb that to lose 1 pound of fat all a
Prescription by the American College of Sports person has to do is produce a caloric deficit of 3,500
Medicine (ACSM). calories.
●● Editorial changes were made throughout the chapter ●● The principle of dynamic energy balance and its role
to update the various fitness assessment techniques. in the energy–balancing equation are introduced.
x Preface
●● The various-calorie diet plans (daily food logs) have
been revised to emphasize the importance of
sufficient protein intake throughout the day and
minimize/eliminate the use of processed foods in
the diet.
●● There is an emphasis on the critical role of regular
protein intake for adequate weight management.
●● Foods that are most commonly associated with
weight gain and weight loss are discussed, as well as
the principle that “a calorie may not always be a
calorie.”
Chapter 7, Stress Management

●● A new figure details the real-time effects of the fight-
or-flight mechanism on the body and the long-term
physiological risks of repeated activation of this
mechanism due to chronic stress.
●● A new key term, allostatic load, is defined and ex-
plained in accordance with current research as the
primary cause of disease vulnerability during the ex-
haustion stage of the general adaptation syndrome.
●● Expanded information on the role of mindfulness
meditation for stress management and the role ade-
quate sleep plays in managing stress is explained.
Chapter 8, A Healthy Lifestyle Approach

●● An update on the health benefits of spiritual wellness
is provided.
●● Information on the leading causes of death, includ-
ing cardiovascular disease and cancer, in the United
States is updated.
●● Many updates are provided for the individual risk
factors for cardiovascular disease, with greater em-
phasis on blood lipids, type 2 diabetes, and personal
and family history. Additional Course Resources
●● A new figure illustrates how cancer develops and ●● Health MindTap for Fitness & Wellness. MindTap
spreads. is well beyond an eBook, a homework solution or
●● Information on preventing cancer with diet has been digital supplement, a resource center website, a
updated with new guidelines, including those for course delivery platform, or a Learning Management
processed meat and red meat intakes. System. More than 70 percent of students surveyed
said it was unlike anything they have seen before.
Chapter 9, Relevant Fitness and Wellness MindTap is a personal learning experience that com-
Issues bines all your digital assets—readings, multimedia,
●● Updates are provided to many of the most frequently activities, and assessments—into a singular learning
discussed issues related to physical fitness and well- path to improve student outcomes.
ness, including but not limited to questions addressing ●● Diet & Wellness Plus. The Diet & Wellness Plus App
behavioral change, sequence of aerobic and strength in MindTap helps you gain a better understanding of
training, and potential detrimental consequences of how nutrition relates to your personal health goals. It
excessive intense physical training in older adults. enables you to track your diet and activity, generate
Preface xi
reports, and analyze the nutritional value of the food Jessica Mays, Eastern Florida State College
you eat! It includes over 55,000 foods in the data-
Dr. Tammy Sabourin, Valencia College
base, custom food and recipe features, and the latest
dietary references, as well as your goal and actual
percentages of essential nutrients, vitamins, and Reviewers for the 12th edition:
minerals. It also helps you to identify a problem be-
Craig Newton, Community College of Baltimore County
havior and make a positive change. After completing
the Wellness Profile Questionnaire, Diet & Wellness Kristin Bartholomew, Valencia College
Plus will rate the level of concern for eight different
Sharon Brunner, Carroll Community College
areas of wellness, helping you determine the areas
where you are most at risk. It then helps you put to- Carl Bryan, Central Carolina Community College
gether a plan for positive change by helping you se-
Rosanne Caputo, College of Staten Island
lect a goal to work toward—complete with a reward
for all your hard work. William Chandler, Brunswick Community College
●● Instructor Companion Site. Everything you need Keith Fritz, Colorado Mesa University
for your course in one place! This collection of
Lurelia A. Hardy, Georgia Regents University
book-specific lecture and class tools is available on-
line via http://www.cengage.com/login. Access and Cynthia Karlsson, Virginia Tech, Virginia Western
download PowerPoint presentations, images, in- Community College
structor’s manual, videos, and more.
Gloria Lambertz, Carroll College
●● Cengage Learning Testing Powered by Cognero. Vince Maiorino, John Jay College
Cengage Learning Testing Powered by Cognero is a
flexible, online system that allows you to do the Craig Newton, Community College of Baltimore
following: County
●● Author, edit, and manage test bank content from Nancy A. Winberg, Western Technical College
multiple Cengage Learning solutions. Bruce Zarosky, Lone Star College, Tomball
●● Create multiple test versions in an instant.
Kym Atwood, University of West Florida
●● Deliver tests from your LMS, your classroom, or
wherever you want. Laura Baylor, Blue Ridge Community College
Laura Brieser-Smith, Front Range Community College
Cynthia Burwell, Norfolk State University
Acknowledgments
Lisa Chaisson, Houston Community College
This 13th edition of Fitness & Wellness was made possi-
Kelli Clay, Georgia Perimeter College
ble through the contributions of many individuals. In
particular, we would like to express our gratitude to the Karen Dennis, Illinois State University
reviewers of the 13th edition. Their valuable comments
Ali El-Kerdi, Philadelphia University
and suggestions are most sincerely appreciated. We
would also like to thank Celeste Brown, Alyssa Woo, Leslie Hedelund, St. Clair County Community College
Gina Jepson, and Jessica Eakins for their kind help with
Scott Kinnaman, Northwest Nazarene University
new photography used in this book.
Jerome Kotecki, Ball State University
Reviewers for the 13th edition: Justin Kraft, Missouri Western State University
Jordan A Daniel, Ph.D., Angelo State University Wayne Lee Jr., Delta State University
Carol Hirsh, Austin Community College Julia Leischner, Benedictine University
Amy Howton, MFA, Kennesaw State University Becky Louber, Northwest Nazarene University
Pam Massey, University of Wisconsin Colleges Paul McDonald, Vermillion Community College
xii Preface
Kason O’Neill, East Tennessee State University

Kathryn Perry, Olivet College
William Pertet, Young Harris College
Deonna Shake, Abilene Christian University
Vicki Shoemaker, Lake Michigan College
Christine Sholtey, Waubonsee Community College
Carole Sloan, Henry Ford College
John Stroffolino, Germanna Community College
Linda Villarreal, Texas A&M International University

Reviewers for the 11th edition:
Chip Darracott, Georgia Regents University
Kathy Gieg, Missouri Baptist University
Laurelia Hardy, Georgia Regents University
of the Permian Basin in Odessa, Texas (1983–1986);
Candace Hendershot, University of Findlay and briefly taught for one semester in 2012, 2013,
Kevin B. Kinser, Tarrant County College and 2016 as an adjunct faculty at Brigham Young
University–Hawaii in Laie, Hawaii. He remains active in
Linda J. Romaine, Raritan Valley Community College research and continues to lecture in the areas of exer-
William Russell, Missouri Western State University cise physiology, physical fitness, health, and wellness.
Staci Jo Smith, Tarrant County College Dr. Hoeger completed his undergraduate and master’s
degrees in physical education at the age of 20 and re-
ceived his doctorate degree with an emphasis in exer-
Reviewers for the 10th edition: cise physiology at the age of 24. He is a Fellow of the
Lisa Augustine, Lorain Community College American College of Sports Medicine and also of the Re-
search Consortium of SHAPE America (Society of Health
Vicki Boye, Concordia University and Physical Educators). In 2002, he was recognized as
Michael Dupper, University of Mississippi the Outstanding Alumnus from the College of Health
and Human Performance at Brigham Young University.
Nicholas Farkouh, College of Staten Island He is the recipient of the first Presidential Award for Re-
Megan Franks, Lone Star College–North Harris search and Scholarship in the College of Education at
Boise State University in 2004.
Misti Knight, Tarrant County College Northwest
In 2008, he was asked to be the keynote speaker at the
Colleen Maloney-Hinds, California State University– VII Iberoamerican Congress of Sports Medicine and Ap-
San Bernadino plied Sciences in Mérida, Venezuela, and was presented
with the Distinguished Guest of the City recognition. In
2010, he was also honored as the keynote speaker at the
Brief Author Biographies Western Society for Kinesiology and Wellness in Reno,
Nevada.
Werner W. K. Hoeger is a professor emeritus of the
Department of Kinesiology at Boise State University, Using his knowledge and personal experiences,
where he taught between 1986 and 2009. He had previ- Dr. Hoeger writes engaging, informative books that
ously taught at the University of the Andes in Venezuela thoroughly address today’s fitness and wellness issues in
(1978–1982); served as Technical Director of the Fitness a format accessible to students. Since 1990, he has been
Monitoring Preventive Medicine Clinic in Rolling the most widely read fitness and wellness college text-
Meadows, Illinois (1982–1983); The University of Texas book author in the United States. He has published a
Preface xiii
total of 63 editions of his nine fitness and wellness- Christopher. It was the first, and so far only time, in
related titles. Among the textbooks written for Winter Olympics history that father and son competed
Wadsworth/Cengage Learning are Principles and Labs in the same event. In 2006, at the age of 52, he was the
for Fitness and Wellness: A Personalized Program, 14th oldest competitor at the Winter Olympics in Turin,
edition; Lifetime Physical Fitness & Wellness, 15th Italy. At different times and in different distances
edition; Fitness & Wellness, 13th edition; Principles and (800 m, 1,500 m, and the mile) in 2012, 2014, 2015,
Labs for Physical Fitness, 10th edition; Wellness: and 2016, Dr. Hoeger reached All-American standards
Guidelines for a Healthy Lifestyle, 4th edition; and Water for his age group by USA Track and Field (USATF). In
Aerobics for Fitness & Wellness, 4th edition (with Terry- 2015, he finished third in the one-mile run at the
Ann Spitzer Gibson). USATF Masters Indoor Track and Field National
Championships, and third and fourth, respectively, in
Dr. Hoeger was the first author to write a college fitness
the 800- and 1,500-meter events at the Outdoor Na-
textbook that incorporated the wellness concept. In
tional Senior Games. In 2016, he advanced to the finals
1986, with the release of the first edition of Lifetime
in both the 800 m and the 1,500 m at the World
Physical Fitness & Wellness, he introduced the principle
Masters Track and Field Championships held in Perth,
that to truly improve fitness, health, and quality of life
Australia. He finished seventh (out of 12 finalists)
and to achieve wellness, a person needed to go beyond
in the 800 m and eighth (out of 16 finalists) in the
the basic health-related components of physical fitness.
1,500 m.
His work was so well received that every fitness author
in the field immediately followed his lead. Sharon A. Hoeger is Vice-President of Fitness & Well-
ness, Inc. of Boise, Idaho. Sharon received her degree in
As an innovator in the field, Dr. Hoeger has developed
computer science from Brigham Young University. She
many fitness and wellness assessment tools, including
is extensively involved in the research process used in
fitness tests such as the Modified Sit-and-Reach, Total
retrieving the most current scientific information that
Body Rotation, Shoulder Rotation, Muscular Endur-
goes into the revision of each textbook. She is also the
ance, and Muscular Strength and Endurance and Soda
author of the software written specifically for the fitness
Pop Coordination Tests.
and wellness textbooks. Her innovations in this area
Proving that he “practices what he preaches,” he was the since the publication of the first edition of Lifetime
oldest male competitor in the 2002 Winter Olympics in Physical Fitness & Wellness set the standard for fitness
Salt Lake City, Utah, at the age of 48. He raced in the and wellness computer software used in this market
sport of luge along with his then 17-year-old son today.

© Ricardo Raschini
xiv Preface
freelance writer and editor; writing research and mar-

keting copy for client magazines, newsletters, and web-
sites; and contracting as a textbook copy editor for
Cengage Learning (previously under Thomson
Learning and the Brooks/Cole brand).
Amber and Cherie have been working for Fitness &
Wellness, Inc. for several years and have now taken on a
more significant role with the research, updates, and
writing of the new editions. There is now a four-person
team to sort through and summarize the extensive liter-
ature available in the health, fitness, wellness, and
sports medicine fields. Their work has greatly enhanced
the excellent quality of these textbooks. They are firm

believers in living a healthy lifestyle, they regularly at-
tend professional meetings in the field, and they are ac-
tive members of the American College of Sports
Medicine.
Sharon is a co-author in five of the seven fitness and

wellness titles. She also served as Chef de Mission
(Chief of Delegation) for the Venezuelan Olympic Team
at the 2006 Olympic Winter Games in Turin, Italy. Hus-
band and wife have been jogging and strength training
together for more than 41 years. They are the proud
parents of five children, all of whom are involved in
sports and lifetime fitness activities. Their motto: “Fam-
ilies that exercise together, stay together.”
Amber L. Fawson and Cherie I. Hoeger received their
degrees in English with an emphasis in editing for pub-
lication. For the past 17 years Amber has enjoyed work-

ing in the publication industry and has held positions
as an Editorial Coordinator for BYU Studies, Assistant
Editor for Cengage Learning, and freelance writer and
editor for tertiary education textbooks and workbooks.
During the last decade, Cherie has been working as a
1
Introduction to
Physical Fitness
and Wellness
Daily physical activity is the miracle
medication that people are looking for.
It makes you look and feel younger,
boosts energy, provides lifetime weight
management, improves self-confidence
and self-esteem, and enhances
independent living, health, and quality
of life. It further allows you to enjoy a
longer life by decreasing the risk of many
chronic conditions, including heart
disease, high blood pressure, stroke,
diabetes, some cancers, and osteoporosis.
Objectives
1.1 Understand the importance of lifetime
fitness and wellness.
1.2 Learn the recommended guidelines for
weekly physical activity.
1.3 Define physical fitness and list components
of health-related and skill-related fitness.
1.4 Understand the benefits of a comprehensive
fitness and wellness program.
1.5 Learn motivational and behavior
modification techniques to enhance
compliance with a healthy lifestyle

program.
1.6 Learn to write SMART goals to aid with the
process of change.
1.7 Determine whether medical clearance is
required for safe participation in exercise.
2 Fitness and Wellness
REAL LIFE STORY | Jordan’s Experience
Last year as a freshman in college, strength workouts I toned up, I had so

I was advised to enroll in a gener- according to an much more energy,
al ed fitness and wellness course. exercise prescrip- and I actually started
I played high school sports and tion I wrote myself. to enjoy exercise. It
thought I knew all there was to I didn’t even know is fun to work out! I
© EugeneF/Shutterstock.com
know about being fit and in shape. there was such a now know that how
As the course started, I realized thing as an “exercise well I will live the
I didn’t really know how impor- prescription.” I even rest of my life has a
tant it was to exercise regularly stretched once in a lot to do with well-
and take good care of myself. It while and started ness choices I make.
quickly became my favorite class, to eat better. As I My goal is to never
and I couldn’t wait to try what I became more fit, I started to feel stop exercising and take good care
was learning. I started cardio and better about myself, I lost weight, of myself.
M
ost people believe school will teach them how middle age and the “golden years” is more often related
to make a better living. A fitness and wellness to wise choices initiated during youth and continued
course will teach you how to live better—how to throughout life.
truly live your life to its fullest potential. Real success is Unfortunately, the current way of life in most devel-
about more than money: Making a good living will not oped nations does not provide the human body with
help you unless you live a wellness lifestyle that will allow sufficient physical activity to maintain adequate health.
you to enjoy what you have. Your lifestyle is the most Furthermore, many lifestyle patterns are such a serious
important factor affecting your personal well-being, but threat to health that they actually speed up deterioration
most people don’t know how to make the right choices to of the human body. In a few short years, lack of wellness
live their best life. leads to loss of vitality and gusto for life, as well as pre-
The benefits of an active and healthy lifestyle have mature morbidity and mortality.
been clearly substantiated by scientific evidence linking Even though most people in the United States believe
increased physical activity and positive habits to better a positive lifestyle has a great impact on health and lon-
fitness, health, and improved quality of life. Even though gevity, most do not know how to implement a fitness and
a few individuals live long because of favorable genetic wellness program that will yield the desired results. Patty
factors, for most people, the quality of life during Neavill is an example of someone who frequently tried to

© Jonathan Hoeger
© Jonathan Hoeger
Physical activity and exercise lead to less disease, a longer life, and enhanced quality of life.
Chapter 1 Introduction to Physical Fitness and Wellness 3
change her life but was unable to do so because she did in lean tissue lost during the weight-reduction phase.
not know how to implement a sound exercise and weight Despite only a slight drop in weight during the second
control program. At age 24, Patty, a college sophomore, year following the calorie-restricted diet, Patty’s 2-year
was discouraged with her weight, level of fitness, self- follow-up revealed a further decrease in body fat, to
image, and quality of life in general. 19.5 percent. Patty understands the new quality of life
She had struggled with weight most of her life. Like reaped through a sound fitness program.
thousands of other people, she had made many unsuc-
cessful attempts to lose weight. Patty put aside her fears
and decided to enroll in a fitness course. As part of the 1.1 L ifestyle, Health, and Quality
course requirement, she took a battery of fitness tests at
the beginning of the semester. Patty’s cardiorespiratory of Life
fitness and strength ratings were poor, her flexibility
classification was average, she weighed more than Research findings have shown that physical inactivity
200 pounds, and she was 41 percent body fat. and negative lifestyle habits pose a serious threat to
Following the initial fitness assessment, Patty met with health. Movement is a basic function for which the hu-
her course instructor, who prescribed an exercise and man body was created. But advances in technology have
nutrition program such as the one presented in this almost completely eliminated the necessity for physical
book. Patty fully committed to carry out the prescrip- exertion in daily life. Most nations, both developed and
tion. She walked or jogged five times a week, worked out developing, are experiencing an epidemic of physical
with weights twice a week, and played volleyball or bas- inactivity.
ketball two to four times each week. Her daily caloric Today we live in an automated society. Most of the
intake was set in the range of 1,500 to 1,700 calories. She activities that used to require strenuous physical exer-
took care to meet the minimum required amounts from tion can be accomplished by machines with the simple
the basic food groups each day, which contributed about push of a button. We grow up in communities that lack
1,200 calories to her diet. The remainder of the calories sidewalks, bike lanes, or amenities that are near enough
came primarily from complex carbohydrates. By the end to walk to. We go about life being transported by car,
of the 16-week semester, Patty’s cardiorespiratory fitness, and we are driven walkable distances to save time, to
strength, and flexibility ratings all had improved to the avoid unpleasant weather, or to keep clothes and appear-
“good” category, she had lost 50 pounds, and her percent ance pristine. We may not own weather-protective
body fat had dropped to 22.5! clothes because we go from home to car to school or
A thank-you note from Patty to the course instructor work. During a visit to a multilevel shopping mall,
at the end of the semester read: nearly everyone chooses to ride the escalators instead of
taking the stairs.
Thank you for making me a new person. I truly With the developments in technology, three additional
appreciate the time you spent with me. Without factors have changed our lives significantly and have had
your kindness and motivation, I would have never a negative effect on human health: nutrition, stress, and
made it. It’s great to be fit and trim. I’ve never had environment. Fatty foods, sweets, alcohol, tobacco, ex-
this feeling before and I wish everyone could feel like cessive stress, and environmental hazards have detri-
this once in their life. mental effects on people’s health.
Thank you, your trim Patty! One of the most significant detrimental effects of
Patty never had been taught the principles governing a modern-day technology has been an increase in chronic
sound weight loss program. She needed this knowledge, diseases related to a lack of physical activity. These include
and, like most Americans who have never experienced hypertension (high blood pressure), heart disease, diabe-
the process of becoming physically fit, she needed to be tes, chronic low back pain, and obesity, among others.
in a structured exercise setting to truly feel the joy of They sometimes are referred to as hypokinetic diseases.
fitness. (Hypo means low or little, and kinetic implies motion.)
Of even greater significance, Patty maintained her
aerobic and strength-training programs. A year after GLOSSARY
ending her calorie-restricted diet, her weight actually Chronic diseases Hypokinetic diseases
increased by 10 pounds—but her body fat decreased Illnesses that develop and Diseases related to a lack of
from 22.5 percent to 21.2 percent. As discussed in Chap- last over a long time. physical activity.
ter 6, the weight increase was related mostly to changes
Figure 1.1 Causes of deaths in the United States for

selected years.
36% 40% 38%

47% 49% 46%
53%
Percent of all deaths

32% 28% 30%
17%
13% 27% 29%

13% 15% 12%
13% 23% 23%
9% 19%
12% 11%
5%
5% 7% 5% 3% 5% 5%
4% 3% 4% 4%
4% 5% 4% 2%
Public bikes make it easier for individuals to adopt a 1900 1920 1940 1960 1980 2000 2010
physically active lifestyle and also act as a cue that bike- Year
commuting is an accepted and supported behavior in a Influenza and
pneumonia Cancer
community.
Cardiovascular
Tuberculosis disease
Accidents All other causes
In the United States, physical inactivity is the second
SOURCE: National Center for Health Statistics, Division of Vital
greatest threat to public health (after tobacco use) and Statistics.
is often referenced in new concerns about sitting dis-
ease and sedentary death syndrome (SeDS). Accord-
ing to the World Health Organization (WHO), chronic
diseases account for 60 percent of all deaths world-
wide.1 If we want to enjoy contemporary commodities and a tenth is influenced by the health care the indi-
and still expect to live life to its fullest, a personalized vidual receives. Only 16 percent is related to genetic
lifetime exercise program must become a part of our factors. Thus, the individual controls as much as
daily lives. 80 percent of his or her vulnerability to disease—and
The leading causes of death in the United States today consequently quality of life. In essence, most people in
are lifestyle-related (see Figure 1.1). About 48 percent of the United States are threatened by the very lives they
all deaths in the United States are caused by cardiovas- lead today.
cular disease and cancer.2 Almost 80 percent of these
deaths could be prevented by adhering to a healthy life-
style. The third and fourth leading causes of death 1.2 Life Expectancy
across all age groups, respectively, are chronic lower re-
spiratory disease and accidents. From the ages of 1 to 44, Currently, the average life expectancy in the United
accidents are the leading cause of death, with automo- States is 78.9 years (76.6 years for men and 81.4 years for
bile accidents being the leading cause of death in the women).5 In the past decade alone, life expectancy has
5-to-24 age group.3 increased by over 1 year—the news, however, is not all
Even though not all accidents are preventable, many good. The data show that people now spend an extra
are. Consider automobile accidents, the leading cause of 1.2 years with a serious illness and an extra 2 years of
death for teens. Across the United States, fewer than 15 disability.
percent of people taking trips in automobiles choose not While the United States was once a world leader in life
to wear seatbelts, yet these people account for half of all expectancy, over recent years, the increase in life expec-
automobile deaths. As for the cause of automobile acci- tancy in the United States has not kept pace with that of
dents themselves, fatal accidents are often related to other developed countries. Based on data from the
failure to stay in the correct lane or yield the right of way World Health Organization (WHO), the United States
due to driver distraction or alcohol use.4 ranks thirty-first in the world for life expectancy (see
Based on estimates, more than half of disease is life- Figure 1.2).6 Japan ranks first in the world with an over-
style related, a fifth is attributed to the environment, all life expectancy of 83.7 years.7
Figure 1.2 Life expectancy at birth for selected

countries: 2005–2015 projections.*
1.3 P hysical Activity Affects
Health and Quality of Life
Brazil 71 78
United Arab Emirates 76 78 Among the benefits of regular physical activity and exer-
Mexico 74 79
cise are a significant reduction in premature mortality
and decreased risks for developing heart disease, stroke,
Argentina 72 80
metabolic syndrome, type 2 diabetes, obesity, osteoporo-
United States 77 81
sis, colon and breast cancers, high blood pressure, de-
United Kingdom 79 82 pression, and even dementia and Alzheimer’s.12 Regular
Germany 79 83 physical activity also is important for the health of mus-
Canada 80 84 cles, bones, and joints, and has been shown in clinical
Switzerland 81 85
studies to improve mood, cognitive function, creativity,
and short-term memory and enhance one’s ability to
France 79 86
perform daily tasks throughout life. It also can have a
Spain 80 86
major impact on health care costs and helps maintain a
Japan 81 87 high quality of life into old age.
65 70 75 80 85 90
Years
*Dark color is men; light color is women.
Physical Activity and Exercise Defined
SOURCE: World Bank, “Life Expectancy at Birth (Male), 2013” and
“Life Expectancy at Birth (Female), 2013,” http://data.worldbank.org
Abundant scientific research over the past three decades
/indicator/SP.DYN.LE00.FE.IN. has established a distinction between physical activity
and exercise. Exercise is a type of activity that requires
planned, structured, and repetitive bodily movement to
The Need to Prevent Disease, improve or maintain one or more components of physi-
Not Only Cure It cal fitness. Examples of exercise are walking, running,
cycling, doing aerobics, swimming, and strength train-
The United States has not invested the same resources in ing. Exercise is usually viewed as an activity that requires
preventing disease as it has in treating disease after on- a vigorous-intensity effort.
set. Ninety-five percent of our health care dollars are Physical activity is bodily movement produced by
spent on treatment strategies, and less than 5 percent are skeletal muscles. It requires energy expenditure and
spent on prevention. The latest data indicate that one in produces progressive health benefits. Physical activity
four adults in the United States has at least two chronic can be of light intensity or moderate to vigorous inten-
conditions. This trend has alarmed health officials, as the sity. Examples of daily light physical activity include
burden on a patient with multiple conditions is greater walking to and from work, taking the stairs instead of
than the sum of the individual diseases. elevators and escalators, grocery shopping, and doing
A report by the Organisation for Economic Coopera-
tion and Development (OECD) found that while the
United States far outspent every other country in health
GLOSSARY
care costs per capita, it also easily had the highest rates of
obesity of all 34 OECD countries.8 As a nation, we are Sedentary death Physical activity Bodily
seeing the consequences of these numbers unfold. Inci- syndrome (SeDS) Deaths movement produced by
dence of diabetes climbed dramatically in parallel step that are attributed to a lack skeletal muscles that
with the increased incidence of obesity.9 Today, nearly of regular physical activity. requires energy expenditure
half of the people in the United States have diabetes or Exercise A type of physical and produces progressive
prediabetes, but the rising U.S. diabetes rates have begun activity that requires health benefits.
to plateau, as obesity rates have done the same.10 planned, structured, and Light physical activity
In terms of yearly health care costs per person, the repetitive bodily movement Any activity that uses less
United States ranks in the top three of OECD countries. done to improve or maintain than 150 calories of energy per
Per capita U.S. health care costs are about 2.5 times the one or more components of day, such as casual walking
OECD average. An estimated 5 percent of the people ac- physical fitness. and light household chores.
count for 50 percent of health care costs.11
household chores. Physical inactivity, by contrast, im- during the remainder of the day. This self-defeating be-
plies a level of activity that is lower than that required to havior can lead to frustration that exercise is not provid-
maintain good health. ing the weight management benefits it should. It is
Extremely light expenditures of energy throughout the important to keep daily NEAT levels up regardless of
day used to walk casually, perform self-care, or do other exercise levels.
light work like emptying a dishwasher are of far greater A growing number of studies are showing that the
significance in our overall health than we once realized. body is much better able to maintain its energy
We now understand the impact of accumulating con- balance—and, therefore, keep body weight at a healthy
stant/small movements. Every movement conducted level—when overall daily activity level is high. An active
throughout the day matters. person can vary calories from day to day with fewer
To better understand the impact of all intensities of swings in body weight, while a sedentary person who
physical activity, scientists created a new category of changes caloric intake will see those changes amplified,
movement called nonexercise activity thermogenesis observed by greater swings in body weight.
(NEAT).13 Any energy expenditure that does not come A person with a desk job who has the option to stand
from basic ongoing body functions (such as digesting and move about throughout the day will expend 300
food) or planned exercise is categorized as NEAT. A more calories a day than a person who sits at the desk
person, on an average day, may expend 1,300 calories most of the day (see Figure 1.3). People who spend most
simply maintaining vital body functions (the basal meta- of the day working on their feet, such as a medical
bolic rate) and 200 calories digesting food (thermic assistant or a stay-at-home parent, expend 700 daily
effect of food). Any additional energy expended during calories more than a person with a sedentary desk job.
the day is expended either through exercise or NEAT. People with physically demanding jobs, such as con-
For an active person, NEAT accounts for a major por- struction workers, can easily burn 1,600 daily calories
tion of energy expended each day. Though it may not more than a sedentary worker.14
increase cardiorespiratory fitness as moderate or vigor- Beyond the workday are several hours of leisure time
ous exercise will, NEAT can easily use more calories in a that can also be spent quite differently on a vast variety
day than a planned exercise session. As a result, NEAT is of physical activities, from activities that are light physi-
extremely critical for keeping daily energy balance in cal activity to sports and exercise that are vigorous
check. Especially when beginning or intensifying an physical activity. Variations in NEAT add up over days,
exercise program, some individuals tend to adjust other months, and years and provide substantial benefits with
activities of daily living, so they sit more and move less weight management and health.
Figure 1.3 The importance of nonexercise activity thermogenesis (NEAT) and exercise.
−250 calories
from exercise
−350 calories from

exercise and NEAT
−700 calories from

exercise and NEAT
−1,000 calories from

exercise and NEAT
Types of activity: Planned Exercise NEAT Sedentary
Regular moderate physical activity provides sub- conditions, older adults should be as physically
stantial benefits in health and well-being for the vast active as their abilities allow. They should avoid
majority of people who are not physically active. For inactivity. Older adults should do exercises that
those who are already moderately active, even greater maintain or improve balance if they are at risk of
health benefits can be achieved by increasing the level falling.
of physical activity. Examples of moderate physical
activity are brisk walking or cycling, playing basketball Children 6 Years of Age and Older
or volleyball, recreational swimming, dancing fast, and Adolescents
pushing a stroller, raking leaves, shoveling snow, and ●● Children and adolescents should do 1 hour
gardening. (60 minutes) or more of physical activity every day.
Light physical activity (along with moderate physical ●● Most of the 1 hour or more a day should be either
activities lasting less than 10 minutes in duration) is not moderate- or vigorous-intensity aerobic physical
included as part of the moderate physical activity recom- activity.
mendation, though it is included as part of one’s NEAT ●● As part of their daily physical activity, children and
for a given day. adolescents should do vigorous-intensity activity
on at least 3 days per week. They also should do
muscle-strengthening and bone-strengthening
1.4 Federal Guidelines activities on at least 3 days per week.
for Physical Activity Pregnant and Postpartum Women

●● Healthy women who are not already doing
Because of the importance of physical activity to our vigorous-intensity physical activity should get at
health, the U.S. Department of Health and Human Ser- least 2 hours and 30 minutes (150 minutes) of
vices issued Physical Activity Guidelines for Americans.15 moderate-intensity aerobic activity a week.
Preferably, this activity should be spread
Adults Between 18 and 64 Years of Age throughout the week. Women who regularly
●● Adults should do 150 minutes a week of moderate- engage in vigorous-intensity aerobic activity or
intensity aerobic (cardio-respiratory) physical high amounts of activity can continue their activity
activity, 75 minutes a week of vigorous-intensity provided that their condition remains unchanged
aerobic physical activity, or an equivalent and they talk to their health care provider about
combination of moderate- and vigorous-intensity their activity level throughout their pregnancy.
aerobic physical activity (also see Chapter 3).
When combining moderate- and vigorous-intensity The guidelines state that some adults should be able to
activities, a person could participate in moderate- achieve calorie balance with 150 minutes of moderate
intensity activity twice a week for 30 minutes and physical activity in a week, while others will find they
high-intensity activity for 20 minutes on another need more than 300 minutes per week.16 This recom-
2 days. Aerobic activity should be performed in mendation is based on evidence indicating that people
episodes of at least 10 minutes long each, preferably who maintain healthy weight typically accumulate
spread throughout the week. 1 hour of daily physical activity.17 Between 60 and 90 min-
●● Additional health benefits are provided by utes of moderate-intensity physical activity daily is
increasing to 5 hours (300 minutes) a week of recommended to sustain weight loss for previously
moderate-intensity aerobic physical activity,
2 hours and 30 minutes a week of vigorous-
intensity physical activity, or an equivalent GLOSSARY
combination of both. Nonexercise activity that causes rapid breathing
●● Adults should also do muscle-strengthening thermogenesis (NEAT) and a substantial increase in
activities that involve all major muscle groups, Energy expended doing heart rate.
performed on 2 or more days per week. everyday activities not Moderate physical activity
related to exercise. Activity that uses 150
Older Adults (Ages 65 and Older) Vigorous physical activity calories of energy per day, or
●● Older adults should follow the adult guidelines. If An activity similar to jogging 1,000 calories per week.
this is not possible due to limiting chronic
overweight people.18 And 60 to 90 minutes of activity per Figure 1.5 Effects of fitness changes on mortality rates.
day provides additional health benefits.
122.0
125
1.5 Benefits of Physical Fitness 105
Death 85
The benefits to be enjoyed from participating in a regu- rate 67.7
lar fitness program are many. In addition to a longer life from 65
(see Figures 1.4 and 1.5), the greatest benefit of all is that all
39.6
causes* 45
physically fit people who lead a positive lifestyle have a
healthier and better quality of life. These people live life 25
to its fullest and have fewer health problems than inac-
tive individuals who also indulge in negative lifestyle 5
habits. Compiling an all-inclusive list of the benefits to
be reaped through participation in a fitness program is a Initial assessment Unfit Unfit Fit
challenge, but the list provided in Table 1.1 summarizes 5-year follow-up Unfit Fit Fit
many of these benefits.
In addition to the benefits listed in Table 1.1, *Death rates per 10,000 man-years observation.
epidemiological research studies linking physical activity SOURCE: S. N. Blair et al., “Changes in Physical Fitness and All-
habits and mortality rates have shown lower premature Cause Morality: A Prospective Study of Healthy Men and
Women,” Journal of the American Medical Association 273
mortality rates in physically active people. Pioneer work (1995): 1193–1198.
in this area demonstrated that, as the amount of weekly
physical activity increased, the risk of cardiovascular
deaths decreased.19 In this study, conducted among 16,936 A landmark study subsequently upheld the findings of
Harvard alumni, the greatest decrease in cardiovascular the Harvard alumni study.20 Based on data from 13,344
deaths was observed in alumni who burned more than individuals who were followed over an average of 8 years,
2,000 calories per week through physical activity. the results confirmed that the level of cardiorespiratory
Figure 1.4 Death rates by physical fitness levels.
39.5
64.0
70 40
60 35
50 30
40 26.3 24.6 25
16.4 16.3
30 20.3 20
20.3
20 15
9.7 7.4
7.8 7.4
10 10 3.9
7.3 4.8 2.9
3.1 1.0
5.8 1.0
4.7
ry
ry
s es
C
.8
C
se
o
o
au
au
s
g
g
u au
Lo
1.8
Lo
te
ca 5.4
te
se
lar
se
c
ca
er
w
w
ca
All All
o
cu
o
nc
f
er
s
f
as r
d
es
d
es
M
M
c Ca ula
ea
ea
v
od
od
an
n
n
dio sc
t
it
th
it
t
er
er
C nt
F
F
r n a
Ca iov
at
at
ide
H
H
ide
e
e
ig
ig
c Men rd c Women
h
h
Ac Ca Ac
SOURCE: Based on data from S. N. Blair, H. W. Kohl III, R. S. Paffenbarger, Jr., D. G. Clark, K. H. Cooper, and L. W. Gibbons, “Physical
Fitness and All-Cause Morality: A Prospective Study of Healthy Men and Women,” Journal of the American Medical Association 262
(1989): 2395–2401.
Table 1.1 Long-Term (Chronic) Benefits of Exercise

Regular participation in exercise
●● improves and strengthens the cardiorespiratory system.
●● maintains better muscle tone, muscular strength, and endurance.
●● improves muscular flexibility.
●● enhances athletic performance.
●● helps maintain recommended body weight.
●● helps preserve lean body tissue.
●● increases resting metabolic rate.
●● improves the body’s ability to use fat during physical activity.
●● improves posture and physical appearance.
●● improves functioning of the immune system.
●● lowers the risk for chronic diseases and illness (including heart disease, stroke, and certain cancers).
●● decreases the mortality rate from chronic diseases.
●● thins the blood so it doesn’t clot as readily (thereby decreasing the risk for coronary heart disease and strokes).
●● helps the body manage cholesterol levels more effectively.
●● prevents or delays the development of high blood pressure and lowers blood pressure in people with hypertension.
●● helps prevent and control type 2 diabetes.
●● helps achieve peak bone mass in young adults and maintain bone mass later in life, thereby decreasing the risk for osteoporosis.
●● helps people sleep better.
●● helps prevent chronic back pain.
●● relieves tension and helps in coping with life stresses.
●● raises levels of energy and job productivity.
●● extends longevity and slows the aging process.
●● improves and helps maintain cognitive function, decreasing the risk for dementia and Alzheimer’s disease.
●● promotes psychological well-being, including higher morale, self-image, and self-esteem.
●● reduces feelings of depression and anxiety.
●● encourages positive lifestyle changes (improving nutrition, quitting smoking, controlling alcohol and drug use).
●● speeds recovery time following physical exertion.
●● speeds recovery following injury or disease.
●● regulates and improves overall body functions.
●● improves physical stamina and counteracts chronic fatigue.
●● reduces disability and helps to maintain independent living, especially in older adults.
●● enhances quality of life: People feel better and live a healthier and happier life.
fitness is related to mortality from all causes. These find- in mortality risk when the study participants aban-
ings showed a graded and consistent inverse relationship doned a sedentary lifestyle and became moderately fit
between physical fitness and mortality, regardless of age (see Figure 1.5).21 The lowest death rate was found in
and other risk factors. people who were fit and remained fit, and the highest
In essence, the higher the level of cardiorespiratory fit- rate was found in men who remained unfit.
ness, the longer the life (see Figure 1.4). The death rate One study looked to specifically compare the efficacy
from all causes for the low-fit men was 3.4 times higher of commonly prescribed drugs against the impact of
than for the high-fit men. For the low-fit women, the regular exercise. The data are based on more than 14,000
death rate was 4.6 times higher than for the high-fit patients recovering from stroke, being treated for heart
women. The study also reported a greatly reduced rate of failure, or looking to prevent type 2 diabetes or a second
premature deaths, even at moderate fitness levels, which episode of coronary heart disease. The study looked at
most adults can achieve easily. People gain further protec- the effectiveness of exercise versus drugs on health
tion when they combine higher fitness levels with reduc-
tion in other risk factors such as hypertension, elevated
cholesterol, cigarette smoking, and excessive body fat. GLOSSARY
Additional research that looked at changes in fitness Epidemiological Of the study of epidemic diseases.
and mortality found a substantial (44 percent) reduction
outcomes. The results were revealing: Exercise programs feel short on time can gain major ground in their desire
were more effective than medical treatment in stroke to boost physical fitness by participating in high-intensity
patients and equally effective as medical treatments in interval training one to three times per week (for specific
prevention of diabetes and coronary heart disease. Only recommendations see Chapter 4, pages 110–111).
in the prevention of heart failure were diuretic drugs As compared with prolonged moderate-intensity ac-
more effective in preventing mortality than exercise.22 tivity, vigorous-intensity exercise has been shown to
While it is clear that moderate-intensity exercise does provide the best improvements in aerobic capacity, coro-
provide substantial health benefits, research data also nary heart disease risk reduction, and overall cardiovas-
show a dose-response relationship between physical ac- cular health.24 A word of caution, however, is in order.
tivity and health. Vigorous activity and longer duration Vigorous exercise should be reserved for healthy indi-
are preferable to the extent of one’s capabilities because viduals who have been cleared to do so (see Activity 1.2)
they are most clearly associated with better health and and who have been participating regularly in at least
longer life. Current recommendations suggest that a per- moderate-intensity activities.
son accumulate 150 minutes of moderate-intensity phys- While most of the chronic (long-term) benefits of ex-
ical activity each week. For an inactive person, following ercise are well-established, what many people fail to real-
this guideline is the most important step toward improv- ize is that there are immediate benefits derived by
ing health. Once a person is regularly achieving this participating in just one single bout of exercise. Most of
weekly minimum, the next step toward improving health these benefits dissipate within 48 to 72 hours following
through physical activity is to replace at least one-third exercise. The acute (immediate) benefits, summarized in
of weekly moderate physical activity with vigorous phys- Table 1.2, are so striking that they prompted Dr. William
ical activity.23 We are learning that even individuals who L. Haskell of Stanford University to state: “Most of the
Table 1.2 Immediate (Acute) Benefits of Exercise

You can expect a number of benefits as a result of a single exercise session. Some of these benefits last up to 72 hours following your workout. Exercise
●● increases heart rate, stroke volume, cardiac output, pulmonary ventilation, and oxygen uptake.
●● begins to strengthen the heart, lungs, and muscles.
●● enhances metabolic rate or energy production (burning calories for fuel) during exercise and recovery. For every 100 calories you burn during
exercise you can expect to burn another 15 during recovery.
●● uses blood glucose and muscle glycogen.
●● improves insulin sensitivity (decreasing type 2 diabetes risk).
●● immediately enhances the body’s ability to burn fat.
●● lowers blood lipids.
●● improves joint flexibility.
●● reduces low-grade (hidden) inflammation (see pages 216–217 in Chapter 8).
●● increases endorphins (hormones), naturally occurring opioids that are responsible for exercise-induced euphoria.
●● increases fat storage in muscle, which can then be burned for energy.
●● improves endothelial function (Endothelial cells line the entire vascular system, providing a barrier between the vessel lumen and
surrounding tissue. Endothelial dysfunction contributes to several disease processes, including tissue inflammation and subsequent
atherosclerosis).
●● enhances mood and self-worth.
●● provides a sense of achievement and satisfaction.
●● decreases blood pressure the first few hours following exercise.
●● decreases arthritic pain.
●● leads to muscle relaxation.
●● decreases stress.
●● improves brain function.
●● promotes better sleep (unless exercise is performed too close to bedtime).
●● improves digestion.
●● boosts energy levels.
●● improves resistance to infections.
health benefits of exercise are relatively short term, so peo- Figure 1.7 Motor skill-related components of physical
ple should think of exercise as a medication and take it on fitness.
a daily basis.” Of course, as you regularly exercise a mini-
mum of 30 minutes five times per week, you will realize
the impressive long-term benefits listed in Table 1.1. Coordination
Agility Speed
1.6 Types of Physical Fitness Reaction
time
Individuals are physically fit when they can meet both
the ordinary and the unusual demands of daily life safely Balance Power
and effectively without being overly fatigued and still
have energy left for leisure and recreational activities.
Physical fitness can be classified into health-related and
skill-related fitness.
quality of life by helping people cope more effectively in
Health-Related Fitness emergency situations (see Chapter 4). The components
of skill-related fitness are agility, balance, coordination,
Health-related fitness has four components: cardiore-
power, reaction time, and speed (see Figure 1.7).
spiratory endurance, muscular fitness, muscular flexibil-
ity, and body composition (see Figure 1.6). 1. Agility: The ability to change body position and
direction quickly and efficiently. Agility is
1. Cardiorespiratory endurance: The ability of the
important in sports such as basketball, soccer, and
heart, lungs, and blood vessels to supply oxygen to
racquetball, in which the participant must change
the cells to meet the demands of prolonged
direction rapidly and at the same time maintain
physical activity (also referred to as aerobic
proper body control.
exercise).
2. Balance: The ability to maintain the body in
2. Muscular fitness (muscular strength and muscular
equilibrium. Balance is vital in activities such as
endurance): The ability of the muscles to generate
gymnastics, diving, ice skating, skiing, and even
force.
football and wrestling, in which the athlete
3. Muscular flexibility: The achievable range of
attempts to upset the opponent’s equilibrium.
motion at a joint or group of joints without causing
3. Coordination: Integration of the nervous system
injury.
and the muscular system to produce correct,
4. Body composition: The amount of lean body mass
graceful, and harmonious body movements. This
and adipose tissue (fat mass) in the human body.
component is important in a wide variety of motor
activities such as golf, baseball, karate, soccer, and
Skill-Related Fitness racquetball, in which hand-eye or foot-eye
Fitness in motor skills is essential in activities such as movements, or both, must be integrated.
basketball, racquetball, golf, hiking, soccer, and water 4. Power: The ability to produce maximum force in
skiing. Good skill-related fitness also enhances overall the shortest time. The two components of power
Figure 1.6 Health-related components of physical

fitness.
GLOSSARY
Physical fitness The endurance, muscular flexibility,

Cardiorespiratory general capacity to adapt and body composition.
endurance and respond favorably to Skill-related fitness
Muscular Body physical effort. Components of fitness
flexibility composition
Health-related fitness A important for successful
Muscular fitness physical state encompassing motor performance in athletic
(strength and
endurance) cardiorespiratory endurance, events and in lifetime sports
muscular strength and and activities.
are speed and force (strength). An effective Improving skill-related fitness affords an individual
combination of these two components allows a more enjoyment and success in lifetime sports, and regu-
person to produce explosive movements such as lar participation in skill-related fitness activities also
those required in jumping; putting the shot; and helps develop health-related fitness. Further, total fitness
spiking, throwing, and hitting a ball. is achieved by taking part in specific programs to im-
5. Reaction time: The time required to initiate a prove health-related and skill-related components alike.
response to a given stimulus. Good reaction time is
important for starts in track and swimming; for
quick reactions when playing tennis at the net; and 1.7 Wellness
in sports such as table tennis, boxing, and karate.
6. Speed: The ability to propel the body or a part of After the initial fitness boom swept across the United
the body rapidly from one point to another. States in the 1970s, it became clear that improving physi-
Examples of activities that require good speed for cal fitness alone was not always enough to lower the risk
success are soccer, basketball, stealing a base in for disease and ensure better health. For example, indi-
baseball, and sprints in track. viduals who run three miles a day, lift weights regularly,
participate in stretching exercises, and watch their body
In terms of preventive medicine, the main emphasis of
weight can be classified as having good or excellent fit-
fitness programs should be on the health-related compo-
ness. If these same people, however, have high blood
nents. Skill-related fitness is crucial for success in sports
pressure, smoke, are under constant stress, consume too
and athletics, and it also contributes to wellness.
much alcohol, and eat too many fatty and processed
foods, they are exposing themselves to risk factors for
disease of which they may not be aware. Once the idea
took hold that fitness by itself would not necessarily de-
crease the risk for disease and ensure better health, the
wellness concept developed in the 1980s.
Wellness is an all-inclusive umbrella covering a vari-
ety of health-related factors. A wellness lifestyle requires
the implementation of positive programs to change be-
havior and thereby improve health and quality of life,
prolong life, and achieve total well-being. To enjoy a
wellness lifestyle, a person has to practice behaviors that
will lead to positive outcomes in seven dimensions of
wellness: physical, emotional, intellectual, social, envi-
ronmental, spiritual, and occupational (Figure 1.8).
These dimensions are interrelated; one frequently affects
Figure 1.8 Dimensions of wellness.
Social
Occupational Physical
Wellness
Emotional Spiritual
Mental Environmental
Good skill-related fitness enhances success in sports
performance.
●● Assess your overall level of physical fitness,

including cardiorespiratory endurance, muscular
fitness (strength and endurance), muscular
flexibility, and body composition.
●● Prescribe personal programs for total fitness
development.
●● Use behavior modification techniques that will
allow you to change unhealthy lifestyle patterns.
●● Develop sound diet and weight-control
programs.
●● Implement a healthy lifestyle program that includes
prevention of cardiovascular diseases and cancer,
stress management, and smoking cessation, if
applicable.
Discern myths from facts pertaining to exercise

●●
and health-related concepts.
1.9 Behavior Modification

Time spent in natural settings has been clinically shown to
Despite scientific evidence of the benefits derived from
improve wellness.
living a healthy lifestyle, many people still don’t make
healthy daily choices. To understand why this is so, one
has to examine what motivates people and what actions
the others. For example, a person who is “emotionally are required to make permanent changes in behavior,
down” often has no desire to exercise, study, go to work, which are called behavior modification.
socialize with friends, or attend church. Let’s look at an all-too-common occurrence on col-
The concept behind the seven dimensions of wellness lege campuses. Most students understand that they
shows that high-level wellness clearly goes beyond opti- should be exercising. They contemplate enrolling in a
mum fitness and the absence of disease. Wellness incor- fitness course. The motivating factor might be enhanced
porates fitness, proper nutrition, stress management, physical appearance, health benefits, or simply fulfill-
disease prevention, social support, self-worth, nurtur- ment of a college requirement. They sign up for the
ance (a sense of being needed), spirituality, personal course, participate for a few months, finish the course—
safety, substance control and not smoking, regular physi- and stop exercising! Various excuses are offered: too
cal examinations, health education, and environmental busy, no one to exercise with, already have the grade,
support. Additional information on wellness and how to inconvenient open-gym hours, or job conflicts. A few
implement a wellness program is given in Chapter 8. months later, they realize once again that exercise is vital
and repeat the cycle (see Figure 1.9). The information in
this book will be of little value to you if you are unable
1.8 T he Path to Fitness to abandon negative habits and adopt and maintain new,
healthy behaviors.
and Wellness
Because fitness and wellness needs vary from one person GLOSSARY
to another, exercise and wellness prescriptions must be
Risk factors Characteristics Behavior modification
personalized for best results. This book provides the
that predict the chances for The process used to
necessary guidelines for developing a lifetime program
developing a certain disease. permanently change
to improve fitness and promote preventive health care
Wellness The constant and negative behaviors in favor
and personal wellness. As you study the book and com-
deliberate effort to stay healthy of positive behaviors that
plete the assignments in each chapter, you will learn to
and achieve the highest will lead to better health and
●● Determine whether medical clearance is required potential for well-being. well-being.
for you to participate safely in exercise.
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out. She tried a second time, but with no better success. How in the
world did her mother manage to do it so easily?
She stood looking at it, puzzled what to do next, then she
remembered that some chips and light kindling must go in on top of
the paper. She tried to get off some little slivers, and by so doing
managed first to get a splinter in her forefinger and then to cut a
gash in her thumb. She was ready to cry, and indeed the tears were
standing in her eyes, for the time was going and Jerry would be at
home very soon. She could not bear to confess to him that she could
not make fire, for Jerry, like all boys, was ready to tease. So she took
off the lids again to make a last effort.
Just then there was a knock at the door, and when it was opened
there stood Rock Hardy.
“I came to tell you that your mother will not be home till late,” he
told Cassy. He caught sight of her thumb tied up with a rag. “Why,
what a woebegone little face,” he said, “and your finger is bleeding.
What have you been doing to yourself?”
“I’ve been trying to make a fire and it won’t burn.” Cassy’s voice
was full of tears. “And I can’t get this splinter out, and I cut myself
trying to make kindling.”
“You poor little girl! you have had trouble of your own. Here, let me
see. I’ll get that splinter out, and tie up that thumb properly, and
make the fire, too. Are you here all alone?”
“Yes, you know Jerry has his market errands to do, and I wanted
to have dinner ready by the time he came.”
“Poor little girl,” Rock repeated. “First get me a fine needle and I’ll
see about that splinter. I will try not to hurt you.”
Cassy was very brave and stood quite still while Rock probed for
the splinter which had gone in quite deep, but at last he triumphantly
produced it sticking on the end of the needle, and after tying up her
cut thumb, he tipped back her chin and looked into her eyes in which
the tears were standing. She smiled and tried to wink away the
drops.
“You were a real soldier,” Rock told her, “and I know it hurt like
everything when I had to dig down after that splinter. Now for the fire.
What’s wrong? Why, you haven’t opened any of the drafts. See, you
must pull out this one, and open this thing in front; that will make a
blaze. Now, there she goes. What are you going to cook?”
Cassy looked down a little abashed.
“I wasn’t going to cook anything. I was just going to warm up this
stew and the corn-bread. You see mother didn’t expect to be gone so
long and she didn’t know we wouldn’t have anything else for dinner.”
She made her little excuses haltingly.
Rock was silent for a moment. It seemed like such a poor little
dinner to the boy accustomed to a lavish table.
“I wish you would invite me to dinner,” at last he said very gravely.
Cassy cast a startled look at the remnant of stew. There would be
enough corn-bread, but she knew Jerry’s appetite, and if Rock’s
were anything like it, some one would have to go hungry from the
table. But she said shyly, “Won’t you stay and take dinner with us?
Jerry will be glad to have you.”
“And how about Cassy?”
The child cast another glance at the little supply of food and Rock
smiled.
“I can make jolly good chocolate,” he said, “and I am going to have
some. Do you mind if we make a sort of picnic of this and let every
fellow bring his own basket? I think it would be a great lark to do
that.”
That seemed an easy way out of it, and Cassy, much relieved,
nodded and smiled. It suited her exactly to call it a picnic.
“You see,” Rock went on, “they’re talking over your mother’s affairs
at our house, and father’s lawyer is there, and so you see it is no fun
for me, and they’ll be glad to get me out of the way. So, if you will
invite me to your picnic, I should like it of all things.”
“Oh, I do invite you, and here are the rocks, and over there by the
window can be the woods, there, where the flowers are.”
Rock laughed.
“You have an imagination of your own,” he said. “All right. I am
going to shut up some of these drafts so the fire won’t all burn out. I’ll
be back directly.” He went flying out and Cassy heard him going
down the stairs, two or three steps at a time. Then she turned to her
work of setting the table.
“We are going to have a picnic, Flora,” she said. “Isn’t it fun? Won’t
Jerry be surprised? I must go into the other room and tell Miss
Morning-Glory that she can stay to dinner. I was afraid there wasn’t
going to be enough for her and all of us, too.”
She bustled about and had everything in readiness by the time
Rock returned. He carried a basket which he set down on the chest.
“Cassy’s Eyes Opened Wider and Wider”
“Now then,” he said, “let’s see if we are all right. There’s the milk
for the chocolate,” producing a bottle; “here are some sardines.
What’s this? Oh, yes, the chocolate. Here’s a box of strawberries;
they looked tempting; you can cap them while I make the chocolate.
What is in this bag? I forget. Oh, yes, that’s sugar, and this is cake
and biscuits and stuff. Nobody ever heard of a picnic without cake. I
borrowed the basket from the grocer at the corner.”
Cassy’s eyes opened wider and wider while all this abundance
was displayed, but she made her protest.
“But you have brought so much; it is more than your share.”
“I don’t think so, but if I have, you will have to excuse me, for I am
a new hand at marketing. Besides, you furnish the picnic grounds; all
these rocks and that grove over there, and the fire and the dishes. I
think when you come to look at it that I have furnished the least.”
Which statement satisfied Cassy, who went to work to cap the
strawberries while Rock set the milk to boil for the chocolate.
They were in the midst of these performances when Jerry came in.
“Hallo!” he cried, as he saw this unusual state of affairs. “Where’s
mother?”
“She is at our house,” replied Rock, “or at least she was. I left her
there, and father was talking for all he was worth to the lawyer, so I
reckon they will enter that suit, and I do hope you will win.”
“Oh,” exclaimed Cassy. “I forgot to ask you if you knew anything
about it; we thought that was what mother was going for.”
“Yes, I asked father, and he said it was too early to tell yet but
there was a good prospect of your getting something. I say, old
fellow,” he gave Jerry a friendly slap on the back, “I have invited
myself to a picnic lunch to celebrate the event. They are glad to have
me out of the way on this occasion and Cassy was so good as to ask
me to stay and dine with you.” He gave Cassy an amused look as he
spoke and she looked down, remembering how very unready she
was to invite him.
“My, that’s a jolly good feed,” cried Jerry, his eyes roaming over
the table. “I am as hungry as a bear.”
“I’m glad of that,” said Rock, “for I am too. I could eat every
mouthful of that stew.”
“I wish you would,” said Jerry, frankly. “I’m tired of it; I’d a lot rather
have the sardines.”
“All right, it’s a go,” said Rock. “I hope you don’t want any, Cassy.
Wouldn’t you rather have the sardines, too? then I can have all the
stew.”
Cassy confessed that she would rather, and Rock drew the dish of
stew to his side of the table.
“Did you have a good day, Jerry?” Cassy asked.
“Not very; I only made thirty cents.”
Rock looked at him. “To think of this little fellow helping to support
his family,” was his thought, and he gave Jerry an admiring glance.
“That’s more than I ever earned in one day,” he said, soberly.
“Oh, but you don’t have to,” Jerry replied. “I reckon I wouldn’t
either, if I were you.”
“Never mind, old fellow,” Rock went on, “you’ll be twice the man for
it. I tell you when a fellow shows what he is willing to do and that he
isn’t going to shirk, it goes a great way. John McClure told father
about your insisting upon doing something to pay for that little
measly geranium you got for Cassy, and ever since then father’s
been keen to see to this business of your mother’s. John McClure is
a fine man. Father says he is one of the most intelligent fellows he
knows. He is a Scotchman by birth and is well educated, but he had
some trouble with his people at home and came to America to make
his living any way that he could. He’d always been fond of
gardening, so he applied for the place as gardener with us, and has
been there ever since we’ve lived here. I believe he will come into
some property some day, and we’ll be sorry to part with him, I tell
you.”
“I just love him,” said Cassy.
“I think he’s a brick,” said Jerry. “Haven’t you always lived in that
house?”
“No, indeed, only for a few years. It really belongs to old Mr.
Dallas, but he and his wife are obliged to go south every year, and
so when my mother and Mr. Heath Dallas were married, his father
wanted them to take the place and keep it from running down. So
that suited everybody, and we’ve been living there two years. Mother
loves it and so do I, and I believe John McClure does, too.”
“I should think he would,” Cassy remarked fervently.
“Father would like to build a little house in the corner of the garden
for John, but he says, no, he has no one to keep house for him and
that some day he will have a place of his own; I think he means to be
a florist and have greenhouses and such things; he reads about
gardens and plants, and all that sort of thing, all the time.”
“I should think that would be the finest business,” said Jerry. “I tell
you flowers sell for a big price sometimes.”
“I know they do, especially in midwinter. Anyhow everything John
puts in the ground seems to grow, and I should think he’d make a
success of that business, for he’s what father calls a ‘canny Scot,’
though he’s not a bit stingy. By the way, I heard my father ask if you
had any relatives; I suppose you haven’t, have you?”
“No,” Jerry told him, “at least not very near ones. Father had no
brothers or sisters, and mother’s people lived in England. Her father
and mother died when she was little, and she came over here with
her aunt.”
“Oh, I see,” said Rock. He had wondered why Mrs. Law had been
left with no one to give her a helping hand.
THE SUMMER LONG
CHAPTER VIII
THE SUMMER LONG
Having satisfied his appetite to the point of discomfort, Jerry

pushed back his plate with a sigh, shaking his head when Cassy
asked if he would have more strawberries.
“Then we’ll save them and the rest of the things for mother,” she
said with a satisfied air. “Unless,” she looked at Rock with sudden
misgiving, “unless you meant to carry them home.”
Rock laughed.
“Not I, if you please. I’ve no notion of doing any such thing. I am
too lazy to move and the thought of having to burden myself with a
basket is too much for me. I will help you to wipe the dishes, though,
and Jerry can put them away.”
“Do you really mean,” said Jerry, slowly, having been in a brown
study, “that the railroad people will pay mother some money?”
“I think so,” Rock told him, “but one can’t say positively. Father
says it is a very good case for damages, but it has been so long now
that perhaps they will not want to pay the whole amount that is
claimed, but he is pretty sure they will compromise, and he knows
what he’s talking about.”
Cassy did not exactly understand all this, but she knew it meant
good fortune for her mother; that hope of which she had spoken on
Easter Day, and she wondered if it could mean as much as that they
could have a cottage with morning-glories over the porch, and if they
could move away and be rid of Billy Miles forever.
As if in answer to her thought Rock asked her: “Have you seen
anything of our friend Billy Miles lately?”
“Our friend,” Cassy repeated in scorn. “I’d like to see myself calling
him my friend.”
“Well, you’ll get rid of him soon, I hope,” Rock told her.
“Do you really think so?” Cassy exclaimed. “I hope we shall, and,
oh, I’d like to get rid of a good many things.”
“What, for instance?”
“Oh, most of the schoolgirls, and this horrid noisy street and Mrs.
Boyle’s parrot. I wish I could go to another school and move into
another street, and never see the parrot again.”
“Why, don’t you like the parrot? I think she is very funny.”
Cassy shook her head.
“She is a bad bird, and says things in such a wicked way like old
Mrs. Finnegan, and they laugh just alike. Polly bites, too, and is so
cross. Sometimes I sit on the fence and look at her and she looks at
me and says: ‘You’re bad! You’re bad!’ and I say, ‘I am not as bad as
you. You are bad!’ And then she laughs as if she liked to be bad. I
believe she has a black heart,” Cassy concluded, soberly.
Rock laughed.
“The poor Polly! I don’t believe she is as wicked as you make out,
but I’ve no doubt but by this time next year you will be far away from
here.”
“Oh, let’s pretend we will,” cried Cassy, stopping in her work of
clearing off the dishes. “You say what you think we’ll be doing, and
I’ll say, and Jerry can.”
“That reminds me of a play we have sometimes, where one begins
a story and one after another goes on with it till it is very funny by the
time it is finished. Here goes: Next year at this time you will be living
in a pretty little country town.”
“Where?” asked Cassy, fishing with a fork for the soap in her pan
of hot water.
“Why, of course in the same town where Eleanor lives.”
“How lovely! Go on.”
“And you’ll live in a nice little white cottage——”
“With morning-glories over the porch.”
“Yes, and roses. I think I know just where it is.”
“Oh, I wish I did!” Cassy dropped her mop and clasped her soapy
hands.
“And you’ll have a dog and a cat.”
“And chickens,” Jerry broke in.
“And a garden,” Cassy added, eagerly.
“And pigeons, maybe,” from Jerry.
“And we’ll have picnics whenever we want them,” Rock went on.
“We?”
“Yes; you’re not going to leave me out. I go up there every
summer, if you please.”
“Oh, do you?”
“That’s fine,” said Jerry. “Oh, pshaw! I almost thought it was going
to be really. Cass, where shall I put the milk?”
“On the window ledge, outside; it is cooler there than anywhere
else.”
“Gee whiz!” exclaimed Rock, looking at his watch. “It’s after three
and I promised George Reed that I’d be there by half-past. I must
travel. Good-bye, Cassy. Good-bye, Jerry; I’ve had a bang up time.”
He lost no time in getting away, gazed after admiringly by both the
children, Jerry declaring that he was “hot stuff,” and Cassy saying: “I
think he’s like a real Prince of Wales.”
It was late when their mother returned, tired out, and after Cassy
had bustled around and had set before her the remains of the feast,
she told them that so far all seemed very promising, but that such
matters could not be settled at once. Yet Cassy saw that there was a
brighter smile on her mother’s face and that she did not turn at once
to that hateful pile of sewing.
Yet true it was that before midsummer they had all seen the last of
the noisy street, and had turned their backs upon Billy Miles, Mrs.
Boyle and the wicked parrot, for about the first of July, just as Cassy
and Jerry were mourning the fact that the Dallas family would soon
be going away, and their house would be closed, there came a call
from Mrs. Dallas herself which resulted in a most delightful
arrangement.
“We are going to leave the city for the summer,” she said to Mrs.
Law, “and although heretofore we have always shut up the house,
yet this year Mr. Dallas will have to be here more or less, and it
would be so much more comfortable for him if he could come to his
own home when he is obliged to be in the city; so I have been
thinking how very nice it would be if you would consent to take
charge of the house during the summer months. I had thought of
renting it, but we should feel so much better satisfied to have some
one we know in it, and if you would kindly see that Mr. Dallas is
made comfortable when he comes to town, I should feel that we
would be quits in the matter of rent. John McClure has consented to
sleep in the coachman’s quarters at the stable; we take our horses
with us, you know, and I think John would be mightily pleased if you
would board him; it might help out with your table expenses if you
could do that. The back rooms are really the most agreeable in
summer, for they look out on the garden, and the porch at that side is
very cool. We always find a breeze there, if there is any stirring. Do
you think you could arrange to come?”
Mrs. Law glanced at Cassy, who was looking thin and pale.
“Oh, mother!” cried the child in an imploring tone.
“You would like it, wouldn’t you, Cassy?” said Mrs. Dallas, smiling
at her.
“Better than anything,” said Cassy.
“I know it is a responsibility,” Mrs. Dallas went on, “and that one
always feels more or less uneasy if he or she is given charge of
another’s belongings, but you need use only the rooms at the back
of the house, and I am sure everything will be in much better
condition than if the house were left closed. Mr. Dallas will only sleep
there when he is in town, so you will not have to think of meals for
him, and, oh yes, whenever you think there is need of extra cleaning
you are at liberty to call upon Martha Collins; I think you may need
her once in a while. She understands that, for she is paid half her
wages while we are away, and it is an understood thing that she
holds herself in readiness to do anything we exact of her. John will
see to it that the pavements are kept clean; there is a boy who
comes to do that. John says he wouldn’t agree to having any other
children in and out of his garden, so you and Jerry may consider
yourselves complimented,” she said, turning to Cassy.
The upshot of the whole matter was that Mrs. Law agreed to
accept Mrs. Dallas’s offer, and in a few days the Law family found a
summer home at the old Dallas place, with John as their boarder.
Cassy could scarcely believe her ears that first morning when she
was awakened by the robins whistling in the cherry-trees, early, so
early, before any one was up. She had a little room next her
mother’s; both rooms opened on a porch and overlooked the garden.
Cassy slipped out of bed and tiptoed to the window. She could see
the robins getting their share of the cherries before any one else
should gather them, and then her eyes fell upon a wonderful sight
just under her window. Those were morning-glories surely, blue and
pink and purple and pearly white, opening now as the light touched
them.
“Oh!” whispered the child in ecstasy. “You darlings!” She reached
out her hand and drew a bit of the vine towards her, gazing into the
frail cups and touching with gentle finger the curling tendrils.
She was so happy that her eyes filled with tears, and she stood
there whispering to herself till she heard her mother stir, and then
she scampered back to bed again, but not to sleep; the robins were
too lively, and when in the course of an hour she heard the click of a
grass-mower in the garden, she jumped up and dressed herself,
then groped her way down-stairs and let herself out the door into the
morning sunshine.
“Hello!” cried John, looking up from his grass-cutting. “You are an
early bird.”
“I’m not as early as the robins.”
“No, you’d have to get up betimes to get ahead of them, little
robbers that they are.”
“Aren’t there enough cherries for them to have some?” Cassy
asked anxiously.
John smiled.
“That depends upon how many you want for yourself. Do you like
cherries?”
Cassy thought for a minute.
“I don’t believe I ever tasted any. Mother didn’t think they were
good for us, and she never let us eat them.”
“Well, I declare,” said John. “But I don’t blame her. I doubt if any
you ever saw were fit to eat. There is a muckle of difference between
cherries picked right off the tree and those you see on the fruit stand
at your corner. As soon as I get through this lawn I’ll get you some.
By to-morrow they ought to be picked, anyhow.”
Cassy looked up at the red and white waxy fruit. She thought it
looked very pretty among the green leaves.
“What a good time the robins were having, to be sure.” She
thought it might be great fun to be a robin and go flying, flying among
the trees. They did seem to be enjoying themselves so much that the
little girl felt sorry that the cherries must be picked, and they be left
without any, but she remembered that the cherries would not last
very long anyhow, and that the robins would have their share first.
Up and down the lawn John went, while Cassy sat on the step and
watched him and the robins, and gazed at the garden before her.
The best of the blossoming was over, but there were a number of
flowers still to be seen; marigolds, and larkspurs, and snap-dragons,
phlox and mignonette and monthly roses, not to mention the
geraniums. Every time John came to the end of his line he would
stop to have a pleasant word, and although he declared that he
wasn’t getting along very fast, it was evident that he enjoyed Cassy’s
company.
After a while the grass was cut and lay in sweet smelling heaps
upon the lawn.
“That will make quite a little pile of hay,” said John, “and there’s
nothing smells sweeter. Come along now and we’ll get those
cherries.”
Bringing a ladder he placed it against the tree and soon had
climbed within reach of the fruit-laden branches. He tossed a cluster
down to Cassy.
“Try ’em,” he said.
Cassy immediately popped one into her mouth.
“Like that? Pretty good, isn’t it?”
“It’s delicious,” Cassy returned.
“Think you’d like to come up here and pick some for yourself?
Afraid to try the ladder? It’s pretty steady.”
“I’d love to do that.”
“Come along, then.” John settled himself into a crotch of the tree
and watched her ascend. She came lightly and with perfect
confidence. “That’s right,” he said. “You weren’t a bit scared, were
you?”
“No, indeed.”
He put out his arm and drew her to a safe seat near him. “There
now, help yourself,” he told her. “You can run a race with the robins if
you like.”
Cassy laughed, and then for the first time in all her life she
gathered fruit from its own tree. After awhile she saw that her mother
had come down and that Jerry was looking for her. She gave a merry
glance at John.
“Don’t tell him where we are; let him find us.”
“Cassy, Cassy,” called Jerry.
“Here I am,” came the answer.
Jerry looked mystified. He hunted the garden over, and finally
spied the ladder leaning against the tree.
“Oho!” he cried peering up into the green; and just then a bunch of
ripe cherries came pelting against his upturned face and a merry
laugh sounded from above.
“Want to come up?” said John. Didn’t he? Could any one imagine
that he didn’t? However, John warned him: “Better wait till we come
down. There’ll be most too many in this tree, I’m afraid.”
Bearing his hat full of cherries he came down the ladder and
Cassy followed. Then Jerry was given permission to go up. This was
a treat he had not expected, to be allowed the freedom of a cherry
tree full of ripe cherries. What bliss!
The boy gave a sigh of great content as he settled himself astride
a huge bough.
“Don’t eat too many,” John warned, “and come down when I call
you.” Jerry promised; he valued John’s good opinion, and moreover
had respect for his authority, and he was not going to do anything to
alter the present pleasant state of things.
Cassy had climbed down safely and stood below, her eyes fixed
on Jerry.
“Isn’t it splendid?” she called up to him.
“I should say so,” came the answer, rather indistinctly by reason of
a mouthful of cherries.
“Here, little one,” said John, “suppose you take these in to your
mother,” and he poured the hatful of shining fruit into Cassy’s
outstretched apron. She ran lightly across the freshly cut grass to the
kitchen where her mother was getting breakfast.
“Just see! Just see!” cried the child, “I’ve been up the tree, and the
robins were there too, and John went up and Jerry is there now. I
picked cherries, real cherries, from the tree myself.” The delight in
her face made her mother stop to kiss her.
“Breakfast is ready,” she told her. “Call Jerry and Mr. McClure.”
And Jerry regretfully was obliged to come down. “You shall help me
to pick them to-morrow,” John told him, and this prospect was
enough to satisfy him.
NEWS

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Fitness and Wellness 13th Edition

Wener W.K. Hoeger

Total Fitness and Wellness, Brief Edition Scott K.

Health and Wellness 13th Edition Gordon Edlin

Questions and Answers A Guide to Fitness and Wellness

Questions and Answers: A Guide to Fitness and Wellness

Fit & Well: Core Concepts and Labs in Physical Fitness

Fitness Nutrition The Ultimate Fitness Guide Health

Men s Fitness Guide Meals That Make Muscle 2nd Edition

Harper s Textbook of Pediatric Dermatology 2 Volume Set

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The Path to Fitness and Wellness 13 Cardiorespiratory Endurance 36

Values and Behavior 14 Muscular Fitness 40

Deep-Water Jogging 104

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Diseases of the Cardiovascular System 208

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Appendix A: Strength-Training Exercises 272

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A regular exercise program is as close as we get to the

Chapter 7, Stress Management

Chapter 8, A Healthy Lifestyle Approach

Kason O’Neill, East Tennessee State University

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freelance writer and editor; writing research and mar-

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Sharon is a co-author in five of the seven fitness and

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compliance with a healthy lifestyle

REAL LIFE STORY | Jordan’s Experience

Last year as a freshman in college, strength workouts I toned up, I had so

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Figure 1.1 Causes of deaths in the United States for

36% 40% 38%

Percent of all deaths

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Figure 1.2 Life expectancy at birth for selected

−350 calories from

−700 calories from

−1,000 calories from

Types of activity: Planned Exercise NEAT Sedentary

for Physical Activity Pregnant and Postpartum Women

1.5 Benefits of Physical Fitness 105

Figure 1.4 Death rates by physical fitness levels.

Table 1.1 Long-Term (Chronic) Benefits of Exercise

Table 1.2 Immediate (Acute) Benefits of Exercise

Figure 1.6 Health-related components of physical

Physical fitness The endurance, muscular flexibility,

Figure 1.8 Dimensions of wellness.

●● Assess your overall level of physical fitness,

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