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12 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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Werner W. K. Hoeger, Sharon A. Hoeger, WCN: 02-200-203
Amber L. Fawson, Cherie I. Hoeger
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Library of Congress Control Number: 2015949717
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Printed in the United States of America

Printed Number: 01 Print Year: 2016
Contents
Chapter 1 Mindfulness 20
Behavior Analysis 20
Introduction to Physical Fitness and Wellness 1 Goal Setting 20
Lifestyle, Health, and Quality of Life 3 Helping Relationships 20
Life Expectancy 4 Countering 20
Importance of Increased Physical Activity 5 Monitoring 20
Federal Guidelines for Physical Activity 6 Rewards 21
Benefits of Physical Fitness 7 SMART Goals 21
Physical Fitness 11 Goal Evaluation 22
Health-Related Fitness 11 A Word of Caution Before You Start Exercise 22
Skill-Related Fitness 11 Assess Your Behavior 23
Wellness 12 Assess Your Knowledge 23
The Path to Fitness and Wellness 13
Behavior Modification 13 Chapter 2
Values and Behavior 14
Assessment of Physical Fitness 30
Your Brain and Your Habits 15
Willpower 16
The Value of Fitness Testing 31
Motivation and Locus of Control 16 Responders Versus Nonresponders 32
Changing Behavior 17 Fitness Assessment Battery 32
The Transtheoretical Model for Changing Behavior 17 Health Fitness Standard 32
The Process of Change 19 Physical Fitness Standard 33
Self-Analysis 20 Cardiorespiratory Endurance 33
Positive Outlook 20 Assessing Cardiorespiratory Endurance 35
Commitment 20 Muscular Fitness 37
Environment Control 20 Muscular Strength and Muscular Endurance 39
Determining Strength 39
Muscular Flexibility 42
Assessing Flexibility 42
Body Composition 44
Assessing Body Composition 46
Effects of Exercise and Diet on Body
Composition 52
Assess Your Behavior 53
Assess Your Knowledge 53
Chapter 3
© Fitness & Wellness, Inc.
Exercise Prescription 59
Monitoring Daily Physical Activity 60
Readiness for Exercise 62
iv Contents
Exercise Prescriptions 63 Elliptical Training/Stair Climbing 111

Cardiorespiratory Endurance 63 Racquet Sports 111
Cardiorespiratory Exercise Prescription 64 Yoga 111
Daily Active Lifestyle 68 New Fitness Trends 111
Exercise Volume 68 High-Intensity Interval Training 112
Rate of Progression 69 Stability Exercise Balls 113
Muscular Fitness (Muscular Strength and Muscular Core Training 113
Endurance) 70 Group Personal Training 114
Overload Principle 70 Outdoor Training 114
Specificity of Training 70 Fitness Boot Camp 114
Periodization 71 Circuit Training 114
Muscular Strength-Training Prescription 71 Functional Fitness 114
Strength-Training Exercises 75 Dance Fitness 115
Core Strength Training 77 Rating the Fitness Benefits of Aerobic
Designing Your Own Strength-Training Program 77 Activities 115
Dietary Recommendations for Strength Skill-Related Fitness 117
Development 78 Team Sports 119
Flexibility 78 Tips to Enhance Your Aerobic Workout 119
Muscular Flexibility Prescription 79 Assess Your Behavior 120
When to Stretch? 81 Assess Your Knowledge 120
Designing a Flexibility Program 82
Preventing and Rehabilitating Low Back Pain 82 Chapter 5
Effects of Posture 86
Effects of Stress 86
Nutrition for Wellness 124
Contraindicated Exercises 86 The Essential Nutrients 126
Getting Started 86 Carbohydrates 126
Fats 128
Setting Fitness Goals 87
Proteins 130
Vitamins 131
Minerals 131
Water 131
Chapter 4 Nutrition Standards 132
Evaluating Fitness Activities 102 Dietary Reference Intakes 132
Daily Values 133
Traditional Fitness Activities 103
Walking 104 Macronutrient Composition Guidelines 135
Jogging 104 Caloric Content of Food 135
Strength Training 105 Balancing the Diet 136
Aerobics and Group Cardio Classes 105 Nutrient Analysis 137
Swimming 106 Vegetarianism 137
Water Aerobics 107 Nutrient Supplementation 139
Cycling 107 Benefits of Foods 143
Cross-Training 109 Probiotics 144
Cross-Country Skiing 109 Fish 144
Rowing 110 Advanced Glycation End Products 145
Contents v
Designing Your Own Weight Loss Program 167
Estimating Your Caloric Intake 167
Monitoring Your Diet Through Daily
Food Logs 169
Using Low-Fat Entrees 169
Protein Intake 170
Effect of Food Choices on Long-Term Weight
Gain 170

Behavior Modification and Adherence to
a Lifetime Weight Management
Program 170
You Can Do It! 173
Eating Disorders 145
Anorexia Nervosa 146
Bulimia Nervosa 147
Binge-Eating Disorder 147
Chapter 7
Emotional Eating 148 Stress Management 181
Eating Disorder Not Otherwise Specified (EDNOS) 148 The Mind/Body Connection 182
Treatment 148 Sleep and Wellness 183
Dietary Guidelines 148 Stress 184
Balancing Calories to Manage Weight 148 The Body’s Reaction to Stress 184
Foods and Nutrients to Increase 149 Adaptation to Stress 185
Recommendations for Specific Population Groups 150 Alarm Reaction 185
A Lifetime Commitment to Wellness 150 Resistance 185
Assess Your Behavior 151 Exhaustion/Recovery 185
Assess Your Knowledge 151 Thirty-Second Body Scan 186
Behavior Patterns 186
Chapter 6 Vulnerability to Stress 187
Weight Management 153 Sources of Stress 190
Tolerable Weight 156 Coping with Stress 192
Fad Dieting 157 Time Management 192
Principles of Weight Management 158 Technostress 195
Energy-Balancing Equation 158 Relaxation Techniques 196
Diet and Metabolism 158 Physical Activity 196
Recommendation 160 Progressive Muscle Relaxation 197
Sleep and Weight Management 161 Breathing Techniques 198
Light Exposure and BMI 161 Meditation 199
Monitoring Body Weight 162 Yoga 199
Exercise and Weight Management 162 Tai Chi 200
The Myth of Spot Reducing 164 Visual Imagery 201
The Role of Exercise Intensity and Duration in Weight Which Technique Is Best? 201
Management 164 Assess Your Behavior 202
Overweight and Fit Debate 166 Assess Your Knowledge 202
vi Contents
Considerations for Women 250

Nutrition and Weight Control 254
Exercise and Aging 260
Fitness/Wellness Consumer Issues 262
What’s Next? 267
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
Chapter 8 Appendix E: Selective Nutrient Content
A Healthy Lifestyle Approach 205 of Common Foods 291
A Wellness Lifestyle 206 Notes 301
Spiritual Well-Being 206 Answer Key 307
Causes of Death 207
Glossary 308
Diseases of the Cardiovascular System 208
Types of Cardiovascular Disease and Index 314
Prevalence 208
Risk Factors for CHD 209
Cancer 221
Guidelines for Preventing Cancer 222
Early Detection 228
Chronic Lower Respiratory Disease 229
Accidents 229
Substance Abuse 230
Alcohol 230
Illegal Drugs 230
Treatment for Chemical Dependency 232
Sexually Transmitted Infections 232
HIV/AIDS 232
Preventing STIs 234
Chapter 9
Relevant Fitness and Wellness Issues 239

Wellness Behavior Modification Issues 240
Safety of Exercise Participation and Injury
Prevention 241
Preface
Most people go to college to learn how to make a liv- many chronic ailments, including obesity, cardiovascu-
ing. Making a good living, however, won’t help them lar disease, cancer, and diabetes. As stated as far back as
unless they live a wellness lifestyle that will allow them 1982 in the prestigious Journal of the American Medical
to enjoy what they have. Unfortunately, the current Association, “There is no drug in current or prospective
American lifestyle does not provide the human body use that holds as much promise for sustained health as
with sufficient physical activity to enhance or maintain a lifetime program of physical exercise.”
adequate health. As a result, the importance of a sound
This book offers you the necessary information to start
fitness and wellness program is of utmost importance
on your path to fitness and wellness by adhering to a
to lead a long and healthy life and reach one’s potential
healthy lifestyle. The information in the following chap-
and quality of life without physical limitations.
ters and the subsequent activities at the end of each
Science has clearly determined that a lack of physical chapter will enable you to develop a personal program
activity is detrimental to health. In fact, the office of the that promotes lifetime fitness, preventive health care,
Surgeon General has identified physical fitness as a top and personal wellness. The emphasis throughout the
health priority by stating that the nation’s top health book is teaching you how to take control of your life-
goals include exercise, increased consumption of fruits style habits so that you can do what is necessary to stay
and vegetables, smoking cessation, and the practice of healthy and realize your optimal well-being.
safe sex. All four of these fundamental healthy lifestyle
factors are addressed in this book.
Many of the behaviors we adopt in life are a product of What the Book Covers
our environment. Currently, we live in a “toxic” health/
As you study this book and complete the respective ac-
fitness environment. We are so habituated to our modern-
tivities, you will learn to:
day environment that we miss the subtle ways it influ-
ences our behaviors, personal lifestyles, and health each ●● understand the importance of good physical fitness
day. The epidemic of physical inactivity and obesity that is and a wellness lifestyle in the achievement of good
sweeping across America is so harmful to health that it health and quality of life and a more productive and
actually increases the deterioration rate of the human longer life.
body and leads to premature aging, illness, and death. ●● determine whether medical clearance is needed for
Only about one-half of the adults in the United States your safe participation in exercise.
meet the recommended amount of weekly aerobic phys- ●● learn behavior modification techniques to help you
ical activity, whereas less than a fourth meet the guide- adhere to a lifetime fitness and wellness program.
lines for muscular (strength) fitness. Among those who
assess the health-related components of fitness (car-
meet the guidelines, many do not reap the full benefits
●●
diorespiratory endurance, muscular strength and

because they simply do not know how to implement and
endurance, muscular flexibility, and body
stay with a program that will yield the desired results.
composition).
The good news is that lifetime wellness is within the ●● write exercise prescriptions for cardiorespiratory
grasp of most people. We know that most chronic and endurance, muscular strength and endurance, and
debilitating conditions are largely preventable. Scientific muscular flexibility.
evidence has shown that improving the quality and
length of our lives is a matter of personal choice. ●● analyze your diet and learn the principles that
govern sound nutrition.
A regular exercise program is as close as we get to the
miracle pill that people look for to enjoy good health
●● develop sound diet and weight-management
and quality of life over a now longer lifespan. Myriad programs.
benefits of exercise include enhanced functional capac- ●● understand stress, lessen your vulnerability to stress,
ity; increased energy; weight loss; improved mood, self- and implement a stress management program if
esteem, and physical appearance; and decreased risk for necessary.
viii PrefaCe
●● implement a cardiovascular disease risk-reduction Chapter 3, Exercise Prescription

program. ●● New information on activity trackers under the
●● follow guidelines to reduce your personal risk of de- heading Monitoring Daily Physical Activity
veloping cancer. ●● New information on the importance of a proper
●● implement a smoking cessation program, if cool-down following exercise
applicable. ●● An update on the importance of being physically
●● understand the health consequences of chemical de- active throughout the day, including the relevance of
pendency and irresponsible sexual behaviors and non-exercise activity thermogenesis
learn guidelines for preventing sexually transmitted ●● The concepts of myofibrillar hypertrophy and sarco-
infections. plasmic hypertrophy are now included in this chapter
●● discern between myths and facts of exercise and ●● New information on the timing, dose, and type of
health-related concepts. protein to be under the Dietary Recommendations
for Strength Development
New in the Twelfth Edition ●● Up-to-date information on modes of stretching and
when to stretch under flexibility development
All nine chapters in the 12th edition of Fitness & Well-
ness have been revised and updated according to recent Chapter 4, Physical Fitness and Wellness
advances published in the scientific literature and infor-
Expanded information on high intensity interval
mation reported at professional health, fitness, wellness,
●●
training (HIIT) and its wide range of applications for

and sports medicine conferences. In addition to the
peak performance, new exercisers, and patients with
chapter updates listed below, selected new figures and
chronic illness
photographs are included in this edition. The following
are the most significant chapter updates: ●● Discussions of new fitness trends in areas including
functional fitness, HIIT, outdoor training, cross
Chapter 1, Physical Fitness and Wellness training, and dance fitness
●● Reorganization of chapter material to better high-
light the importance of daily physical activity and Chapter 5, Nutrition for Wellness
non-exercise activity thermogenesis (NEAT) ●● Expanded information on the importance of a
●● Updates to all statistics regarding disease risk, healthy diet to include less sugar, processed foods,
mortality, and healthcare costs in the United States refined carbohydrates, and unhealthy fats
and worldwide ●● Thorough coverage of the concept of chronic low-
●● Updated information about exercise as a preventative grade inflammation
health measure and its effectiveness as a treatment ●● Expanded information on the important role of ade-
modality in comparison to drug treatments quate protein intake throughout each day for proper
●● Exploration of the causes behind the United States’ weight management and lean tissue development
lagging life expectancy and preservation
●● A new section on Values and Behavior that explains ●● Additional information on the role of nutrient
the way core values are formed with new informa- supplements
tion on the role of the prefrontal cortex of the brain ●● Introduction to emotional eating and eating disor-
in carrying out value-centered behavior ders not otherwise specified (EDNOS)
●● Updated and expanded information about the brain ●● Upgrades on current dietary guidelines for healthy
and habit formation people based on the most recent recommendations
●● An introduction to mindfulness and willpower and given in the literature
their role in goal achievement
Chapter 6, Weight Management
Chapter 2, Assessment of Physical Fitness ●● Updates to all statistics on the overweight and obesity
●● An update on the benefits of cardiorespiratory en- problem in the United States based on the latest data
durance and muscular fitness from the Centers for Disease Control and Prevention
PrefaCe ix
●● Presentation of the theory on the role of light expo-
sure and BMI
●● Addition of two recent research studies on the role of
strength training for proper visceral fat management
in the Exercise and Weight Management section
Chapter 7, Stress Management

●● New section on the damaging role of “technostress”
in today’s technology dependent age, including tips
on managing tech-related stress at home, school, and
in the work place
●● New information on the importance of proper
breathing as a natural mechanism to reduce stress
●● Expanded information on the benefits of mindful-
ness meditation for stress management
Chapter 8, Physical Fitness and Wellness

●● Expanded information about the critical role of

physical inactivity and excessive sitting throughout
the day as a disease-promoting unhealthy behavior
●● Presentation of the 2013 American Heart Association
and American College of Cardiology recommenda-
tions for heart disease and stroke prevention in the
Abnormal Cholesterol Profile section and the recom-
clothing, energy drinks, following a diet 24/7, exces-
mendations for saturated fat replacement in the diet
sive sugar in the diet, and exercise and aging
●● New information detailing the way cancer develops
at the cellular level has been added to help students
better understand the cause and effect of cancer risk Additional Course Resources
and prevention
●● Health MindTap for Fitness & Wellness. Instant
●● Updates to all statistics regarding cancer and addi- Access Code, ISBN-13: 978-1-305-86978-3.
tional important preventative recommendations,
including information on spices and teas and recom- MindTap is well beyond an eBook, a homework solu-
mendations for limiting alcohol consumption tion or digital supplement, a resource center website, a
course delivery platform, or a Learning Management
●● New information outlining the latest research on System. More than 70% of students surveyed said it was
distracted driving accidents and the cognitive unlike anything they have seen before. MindTap is a
processes behind a variety of driving scenarios new personal learning experience that combines all
●● Enhanced section on synthetic cannabinoids (known your digital assets—readings, multimedia, activities,
as synthetic marijuana or Spice) which are currently and assessments—into a singular learning path to im-
the most prevalent synthetic drugs in the United States prove student outcomes.
●● Expanded introductory information detailing the ●● Diet & Wellness Plus. The Diet & Wellness Plus App
types and causes of common STIs and whether they in MindTap helps you gain a better understanding of
are curable or treatable how nutrition relates to your personal health goals. It
enables you to track your diet and activity, generate
Chapter 9, Relevant Fitness and Wellness reports, and analyze the nutritional value of the food
Issues you eat! It includes over 55,000 foods in the database,
●● Updates and new questions that address some of the custom food and recipe features, and the latest dietary
most frequently discussed issues related to physical references, as well as your goal and actual percentages
fitness and wellness, including changing behavior, of essential nutrients, vitamins, and minerals. It also
sequence of aerobic and strength training, exercise helps you to identify a problem behavior and make a
x PrefaCe
positive change. After completing the Wellness Profile with personal development activities designed to
Questionnaire, Diet & Wellness Plus will rate the level encourage students to focus on and develop better
of concern for eight different areas of wellness, help- insight into their futures.
ing you determine the areas where you are most at
risk. It then helps you put together a plan for positive
change by helping you select a goal to work toward— Acknowledgments
complete with a reward for all your hard work. This book is dedicated to Dr. Herta Kipper for the un-
The Diet & Wellness Plus App is accessed from the conditional support and love provided to the authors
App dock in MindTap and can be used throughout and her lifelong commitment to health and physical
the course for students to track their diet and activ- activity programs for older adults in the southern
ity and behavior change. There are activities and labs region of Austria.
in the course that have students access the App to
This 12th edition of Fitness & Wellness was made pos-
further extend learning and integrate course content.
sible through the contributions of many individuals. In
●● Instructor Companion Site. Everything you need particular, we would like to express our gratitude to the
for your course in one place! This collection of book- reviewers of the 12th edition. Their valuable comments
specific lecture and class tools is available online via and suggestions are most sincerely appreciated.
http://www.cengage.com/login. Access and down-
load PowerPoint presentations, images, instructor’s Reviewers for the 12th edition:
manual, videos, and more.
Craig Newton, Community College of Baltimore County
●● Cengage Learning Testing Powered by Cognero.
Cengage Learning Testing Powered by Cognero is a Kristin Bartholomew, Valencia College
flexible, online system that allows you to: Sharon Brunner, Carroll Community College
●● author, edit, and manage test bank content from
multiple Cengage Learning solutions. Carl Bryan, Central Carolina Community College
●● create multiple test versions in an instant. Rosanne Caputo, College of Staten Island
deliver tests from your LMS, your classroom, or
William Chandler, Brunswick Community College
●●
wherever you want.

●● Global Health Watch. Instant Access Code, Keith Fritz, Colorado Mesa University
ISBN-13: 978-1-111-37733-5. Printed Access Card, Lurelia A. Hardy, Georgia Regents University
ISBN-13: 978-1-111-37731-1.
Cynthia Karlsson, Virginia Tech, Virginia Western
Updated with today’s current headlines, Global Community College
Health Watch is your one-stop resource for class-
room discussion and research projects. This resource Gloria Lambertz, Carroll College
center provides access to thousands of trusted health
Vince Maiorino, John Jay College
sources, including academic journals, magazines,
newspapers, videos, podcasts, and more. It is Craig Newton, Community College of Baltimore County
updated daily to offer the most current news about
Nancy A. Winberg, Western Technical College
topics related to your health course.
●● Careers in Health, Physical Education, and Bruce Zarosky, Lone Star College, Tomball
Sports, 2e. ISBN-13: 978-0-495-38839-5. Kym Atwood, University of West Florida
This unique booklet takes students through the Laura Baylor, Blue Ridge Community College
complicated process of picking the type of career
they want to pursue; explains how to prepare for the Laura Brieser-Smith, Front Range Community College
transition into the working world; and provides Cynthia Burwell, Norfolk State University
insight into different career paths, education require-
ments, and reasonable salary expectations. A Lisa Chaisson, Houston Community College
designated chapter discusses some of the legal issues Kelli Clay, Georgia Perimeter College
that surround the workplace, including discrimina-
tion and harassment. This supplement is complete Karen Dennis, Illinois State University
PrefaCe xi
Ali El-Kerdi, Philadelphia University Colleen Maloney-Hinds, California State University–
San Bernadino
Leslie Hedelund, St. Clair County Community College
Scott Kinnaman, Northwest Nazarene University Reviewers for the ninth edition:
Jerome Kotecki, Ball State University John Acquavivia, Northern Virginia Community College
Justin Kraft, Missouri Western State University Leslie K. Hickcox, Portland Community College
Wayne Lee, Jr., Delta State University Rebecca Kujawa, Mother McAuley High School
Julia Leischner, Benedictine University Robin Kurotori, Ohlone College
Becky Louber, Northwest Nazarene University Cathy McMillan, Western Illinois University
Paul McDonald, Vermillion Community College Jeff Meeker, Cornell College
Kason O’Neill, East Tennessee State University Holly J. Molella, Dutchess Community College
Kathryn Perry, Olivet College Charles Pelitera, Canisius College
William Pertet, Young Harris College Marc Postiglione, Union County College
Deonna Shake, Abilene Christian University Andrea Pate Willis, Abraham Baldwin College
Vicki Shoemaker, Lake Michigan College Sharon Woodard, Wake Forest University
Christine Sholtey, Waubonsee Community College

Carole Sloan, Henry Ford College
Brief Author Biographies
John Stroffolino, Germanna Community College Werner W. K. Hoeger is a Professor Emeritus of the
Department of Kinesiology at Boise State University. He
Linda Villarreal, Texas A&M International University remains active in research and continues to lecture in
the areas of exercise physiology, physical fitness, health,
Reviewers for the 11th edition: and wellness.
Chip Darracott, Georgia Regents University Dr. Hoeger completed his undergraduate and Master’s
degrees in physical education at the age of 20 and re-
Kathy Gieg, Missouri Baptist University
ceived his Doctorate degree with an emphasis in exer-
Laurelia Hardy, Georgia Regents University cise physiology at the age of 24. He is a Fellow of the
Candace Hendershot, University of Findlay
Kevin B. Kinser, Tarrant County College
Linda J. Romaine, Raritan Valley Community College
William Russell, Missouri Western State University
Staci Jo Smith, Tarrant County College
Reviewers for the 10th edition:

Lisa Augustine, Lorain Community College
Vicki Boye, Concordia University
Michael Dupper, University of Mississippi
Nicholas Farkouh, College of Staten Island

Megan Franks, Lone Star College–North Harris
Misti Knight, Tarrant County College Northwest
xii PrefaCe
American College of Sports Medicine and also of the Re-

search Consortium of SHAPE America (Society of Health
and Physical Educators). In 2002, he was recognized as
the Outstanding Alumnus from the College of Health and
Human Performance at Brigham Young University. He
was the recipient of the first Presidential Award for
Research and Scholarship in the College of Education at
Boise State University in 2004.
In 2008, he was asked to be the keynote speaker at the
VII Iberoamerican Congress of Sports Medicine and Applied
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 Western
Society for Kinesiology and Wellness in Reno, Nevada.
© Ricardo Raschini
Dr. Hoeger uses his knowledge and personal experi-
ences to write engaging, informative books that thor-
oughly address today’s fitness and wellness issues in a
format accessible to students. Since 1990, he has been
Turin, Italy. In 2011, Dr. Hoeger raced in the 800-,
the most widely read fitness and wellness college text-
1,500-, and 5,000-meter events in track and field at the
book author in the United States. He has published a
World Masters Track and Field (Athletic) Champion-
total of 62 editions of his 9 fitness and wellness-related
ships held in Sacramento, California. At different times
titles. Among the textbooks written for Cengage Learn-
and in different distances in 2012, 2013, 2014, and 2015,
ing are Principles and Labs for Fitness and Wellness,
he reached All-American standards for his age group by
thirteenth edition; Lifetime Physical Fitness & Wellness,
USA Track and Field (USATF). In 2015, he finished
fourteenth edition; Fitness and Wellness, twelfth edition;
third in the one mile run at the USATF Masters Indoor
Principles and Labs for Physical Fitness, tenth edition;
Track and Field National Championships, and third and
Wellness: Guidelines for a Healthy Lifestyle, fourth edi-
fourth respectively in the 800- and 1,500-meters at the
tion; and Water Aerobics for Fitness and Wellness, fourth
Outdoor National Senior Games.
edition (with Terry-Ann Spitzer Gibson).
Dr. Hoeger was the first author to write a college fitness Sharon A. Hoeger is Vice-President of Fitness & Well-
textbook that incorporated the “wellness” concept. In ness, Inc. of Boise, Idaho. Sharon received her degree in
1986, with the release of the first edition of Lifetime computer science from Brigham Young University. She
Physical Fitness & Wellness, he introduced the principle is extensively involved in the research process used in
that to truly improve fitness, health, and quality of life,
and to achieve wellness, a person needed to go beyond
the basic health-related components of physical fitness.
His work was so well received that every fitness author
immediately followed his lead.
As an innovator in the field, Dr. Hoeger has developed
many fitness and wellness assessment tools, including
fitness tests such as the Modified Sit-and-Reach, Total
Body Rotation, Shoulder Rotation, Muscular Endur-
ance, and Muscular Strength and Endurance and Soda
Pop Coordination Tests. Proving that he “practices what
he preaches,” he was the oldest male competitor in the
2002 Winter Olympics in Salt Lake City, Utah, at the
age of 48. He raced in the sport of luge along with his

then 17-year-old son Christopher. It was the first time
in Winter Olympics history that father and son com-
peted in the same event. In 2006, at the age of 52, he
was the oldest competitor at the Winter Olympics in
PrefaCe xiii
writing research and marketing copy for client maga-
zines, newsletters, and websites; 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 litera-
ture available in the health, fitness, wellness, and sports
medicine fields. Their work has greatly enhanced the
excellent quality of these textbooks. They are firm believ-
ers in living a healthy lifestyle, they regularly attend
professional meetings in the field, and they are active
members of the American College of Sports Medicine.
retrieving the most current scientific information that

goes into the revision of each textbook. She is also the
author of the software written specifically for the fitness
and wellness textbooks. Her innovations in this area

since the publication of the first edition of Lifetime Phys-
ical Fitness & Wellness set the standard for fitness and
wellness computer software used in this market today.
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. Husband and wife have been jogging and
strength training together for more than 39 years. They
are the proud parents of five children, all of whom are
involved in sports and lifetime fitness activities. Their
motto: “Families that exercise together, stay together.”
Amber L. Fawson and Cherie I. Hoeger received
their degrees in English with an emphasis in editing
for publication. For the past 15 years Amber has en-
joyed working 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 text-
books and workbooks. During the last decade, Cherie
has been working as a freelance writer and editor;
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
Understand the importance of lifetime fitness
and wellness.
Learn the recommended guidelines for weekly
physical activity.
Define physical fitness and list components of
health-related and skill-related fitness.
Understand the benefits of a comprehensive
fitness and wellness program.
Learn motivational and behavior modification
techniques to enhance compliance with a
healthy lifestyle program.

Learn to write SMART goals to aid with the
process of change.
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 col- I started cardio and myself, I lost weight,
lege I was advised to enroll in a strength workouts I toned up, I had so
general ed fitness and wellness according to an much more energy,
course. I played high school exercise prescrip- and I actually started
sports and thought I knew all tion I wrote myself. to enjoy exercise. It
© EugeneF/Shutterstock.com
there was to know about being I didn’t even know is fun to work out!
fit and in shape. As the course there was such a I now know that how
started, I realized I didn’t really thing as an “exercise well I will live the
know how important it was to prescription.” I even rest of my life has a
exercise regularly and take good stretched once in a lot to do with well-
care of myself. It quickly became while and started ness choices I make.
my favorite class, and I couldn’t to eat better. As I became more My goal is to never stop exercis-
wait to try what I was learning. fit, I started to feel better about ing and take good care of myself.
M
ost people believe school will teach them how to wise choices initiated during youth and continued
make a better living. A fitness and wellness throughout life.
course will teach you how to live better—how to Unfortunately, the current way of life in most devel-
truly live your life to its fullest potential. Real success is oped nations does not provide the human body with
about more than money: Making a good living will not sufficient physical activity to maintain adequate health.
help you unless you live a wellness lifestyle that will allow Furthermore, many lifestyle patterns are such a serious
you to enjoy what you have. Your lifestyle is the most im- threat to health that they actually speed up deterioration
portant factor affecting your personal well-being, but of the human body. In a few short years, lack of wellness
most people don’t know how to make the right choices to leads to loss of vitality and gusto for life, as well as pre-
live their best life. mature morbidity and mortality.
The benefits of an active and healthy lifestyle have Even though most people in the United States believe
been clearly substantiated by scientific evidence linking a positive lifestyle has a great impact on health and lon-
increased physical activity and positive habits to better gevity, most do not know how to implement a fitness and
fitness, health, and improved quality of life. Even though wellness program that will yield the desired results. Patty
a few individuals live long because of favorable genetic Neavill is an example of someone who frequently tried to
factors, for most people, the quality of life during mid- change her life but was unable to do so because she did
dle age and the “golden years” is more often related to not know how to implement a sound exercise and weight
© 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
control program. At age 24, Patty, a college sophomore, 2-year follow-up revealed a further decrease in body fat,
was discouraged with her weight, level of fitness, self- to 19.5 percent. Patty understands the new quality of life
image, and quality of life in general. reaped through a sound fitness program.
She had struggled with weight most of her life. Like
thousands of other people, she had made many unsuc-
cessful attempts to lose weight. Patty put aside her fears 1.1 Lifestyle, Health,
and decided to enroll in a fitness course. As part of the
course requirement, she took a battery of fitness tests at
and Quality of Life
the beginning of the semester. Patty’s cardiorespiratory Research findings have shown that physical inactivity and
fitness and strength ratings were poor, her flexibility clas- negative lifestyle habits pose a serious threat to health.
sification was average, she weighed more than 200 pounds, Movement and physical activity are basic functions for
and she was 41 percent body fat. which the human organism was created. Advances in
Following the initial fitness assessment, Patty met with modern technology, however, have all but eliminated the
her course instructor, who prescribed an exercise and need for physical activity in daily life. Physical activity no
nutrition program such as the one presented in this longer is a natural part of our existence. This epidemic of
book. Patty fully committed to carry out the prescrip- physical inactivity is the second greatest threat to U.S.
tion. She walked or jogged five times a week, worked out public health and is often referenced in new concerns
with weights twice a week, and played volleyball or bas- about “Sitting Disease” and “Sedentary Death
ketball two to four times each week. Her daily caloric Syndrome,” or SeDS. (The number-one threat is tobacco
intake was set in the range of 1,500 to 1,700 calories. She use—the largest cause of preventable deaths.)
took care to meet the minimum required amounts from Today we live in an automated society. Most of the activi-
the basic food groups each day, which contributed about ties that used to require strenuous physical exertion can be
1,200 calories to her diet. The remainder of the calories accomplished by machines with the simple pull of a handle
came primarily from complex carbohydrates. By the end or push of a button. If people go to a store that is only a
of the 16-week semester, Patty’s cardiorespiratory fitness, couple of blocks away, most drive their automobiles and
strength, and flexibility ratings all had improved to the then spend a couple of minutes driving around the parking
“good” category, she had lost 50 pounds, and her percent lot to find a spot 10 yards closer to the store’s entrance. Dur-
body fat had dropped to 22.5! ing a visit to a multilevel shopping mall, nearly everyone
A thank-you note from Patty to the course instructor chooses to ride the escalators instead of taking the stairs.
at the end of the semester read: Automobiles, elevators, escalators, cell phones, remote
Thank you for making me a new person. I truly ap- controls, electric garage door openers—all are modern-
preciate the time you spent with me. Without your day commodities that minimize the amount of move-
kindness and motivation, I would have never made it. ment and effort required of the human body.
It’s great to be fit and trim. I’ve never had this feeling With the developments in technology, three additional
before and I wish everyone could feel like this once in factors have changed our lives significantly and have had
their life. a negative effect on human health: nutrition, stress, and
Thank you, your trim Patty! environment. Fatty foods, sweets, alcohol, tobacco, ex-
cessive stress, and environmental hazards (such as
Patty never had been taught the principles governing a wastes, noise, and air pollution) have detrimental effects
sound weight loss program. She needed this knowledge, on people’s health.
and, like most Americans who have never experienced the One of the most significant detrimental effects of
process of becoming physically fit, she needed to be in a modern-day technology has been an increase in chronic
structured exercise setting to truly feel the joy of fitness. diseases related to a lack of physical activity. These in-
Of even greater significance, Patty maintained her clude hypertension (high blood pressure), heart disease,
aerobic and strength-training programs. A year after diabetes, chronic low back pain, and obesity, among
ending her calorie-restricted diet, her weight actually
increased by 10 pounds—but her body fat decreased GLOSSARY
from 22.5 percent to 21.2 percent. As discussed in Sedentary Death Chronic diseases
Chapter 6, the weight increase was related mostly to Syndrome (SeDS) Deaths Illnesses that develop and
changes in lean tissue lost during the weight-reduction that are attributed to a lack last over a long time.
phase. Despite only a slight drop in weight during the of regular physical activity.
second year following the calorie-restricted diet, Patty’s
Figure 1.1 Leading causes of death in the United

States: 2013.
Cardiovascular
diseases
30.6% Cancer
22.5%
Others

36.2%
CLRD*
5.7%
Accidents
5%
*Chronic Lower
Respiratory Disease
The epitome of physical inactivity is to drive around a parking
lot for several minutes in search of a parking spot 10 to SOURCE: U.S. Department of Health and Human
Services, Centers for Disease Control and Prevention,
20 yards closer to the store’s entrance.
National Center for Health Statistics, National Vital Statistics
reports, Deaths: Preliminary Data for 2013, Table 10.
others. They sometimes are referred to as hypokinetic

diseases. (“Hypo” means low or little, and “kinetic” im-
are preventable. In essence, most people in the United
plies motion.) Lack of adequate physical activity is a fact
States are threatened by the very lives they lead today.
of modern life that most people can avoid no longer.
Worldwide, obesity now claims triple the number of
victims as malnutrition. Over the last two decades the
world has transitioned from a concern about how popu-
1.2 Life Expectancy
lations did not have enough to eat (though many still Currently, the average life expectancy in the United
don’t) to one about how an abundance of unhealthy food States is 79.6 years (77.1 years for men and 81.9 years for
and physical inactivity are causing obesity, chronic dis- women). In the past decade alone, life expectancy has
eases, and premature death. According to the World increased by one year—the news, however, is not all good.
Health Organization (WHO), chronic diseases account The data show that people now spend an extra 1.2 years
for 60 percent of all deaths worldwide.1 If we want to with a serious illness and an extra two years of disability.
enjoy contemporary commodities and still expect to live Based on the WHO data, the United States ranks 33rd
life to its fullest, a personalized lifetime exercise program in the world for life expectancy (see Figure 1.2). Japan
must become a part of our daily lives. ranks first in the world with an overall life expectancy of
The leading causes of death in the United States today 84.46 years. While the United States was once a world
(see Figure 1.1) are lifestyle-related. About 53 percent of leader in life expectancy, over recent years, the increase
all deaths in the United States are caused by cardiovascular in life expectancy in the United States has not kept pace
disease and cancer.2 Almost 80 percent of these deaths with that of other developed countries.
could be prevented by adhering to a healthy lifestyle. The Several factors may account for the current U.S. life
third leading cause of death—chronic lower respiratory expectancy ranking, including the extremely poor health
(lung) disease—is related largely to tobacco use. Accidents of some groups (such as Native Americans, rural African
are the fourth leading cause of death. Even though not all Americans, and the inner-city poor) and fairly high lev-
accidents are preventable, many are. Fatal accidents often els of violence (notably homicides). The current trend is
are related to abusing drugs and not wearing seat belts. a widening disparity between those in the United States
Estimates indicate that more than half of disease is with the highest and lowest life expectancy. For example,
lifestyle-related, a fifth is attributed to environmental males in Fairfax County, Virginia can expect to live as
factors, and a tenth is influenced by the health care the long as males in Japan, while those in Bolivar County,
individual receives. Only 16 percent is related to genetic Mississippi have the same life expectancy as males in
factors. Thus, the individual controls as much as countries with much lower life expectancies, like
84 percent of disease and quality of life. The data also Pakistan. Physical activity trends by United States county,
indicate that most of the deaths that occur before age 65 in most cases, are aligned with life expectancy trends.3
Figure 1.2 Life expectancy at birth for selected

countries as of December 2012. 1.3 Importance of Increased
Physical Activity
Brazil 70 77
Mexico 73 78 The U.S. Surgeon General along with various other na-
United Arab Emirates 74 80
tional and global health organizations has announced that
poor health as a result of lack of physical activity is a seri-
Argentina 74 81
ous public health problem that must be met head-on at
United States 77 82
once. Regular moderate physical activity provides substan-
United Kingdom 78 83 tial benefits in health and well-being for the vast majority
Germany 78 83 of people who are not physically active. For those who are
Canada 79 84 already moderately active, even greater health benefits can
Spain 79 84
be achieved by increasing the level of physical activity.
Among the benefits of regular physical activity and exer-
France 78 85
cise are a significant reduction in premature mortality and
Switzerland 80 85
decreased risks for developing heart disease, stroke, meta-
Japan 81 88 bolic syndrome, type 2 diabetes, obesity, osteoporosis, colon
65 70 75 80 85 90 and breast cancers, high blood pressure, depression, and
Years
even dementia and Alzheimer’s.7 Regular physical activity
*Dark color is men; light color is women.
also is important for the health of muscles, bones, and joints,
SOURCE: Central Intelligence Agency, "The World Factbook," https:// and has been shown in clinical studies to improve mood,
www.cia.gov/library/publications/the-world-factbook/
rankorder/2102rank.html, accessed March 30 2015.
cognitive function, creativity, and short-term memory and
enhance one’s ability to perform daily tasks throughout life.
It also can have a major impact on health care costs and
While not a single country has managed to lower its helps maintain a high quality of life into old age.
obesity rate in more than 30 years, some countries have Based on the abundance of scientific research on physi-
seen slower rises in obesity than the United States. A re- cal activity and exercise, a distinction has been established
port by the Organisation for Economic Cooperation and between physical activity and exercise. Exercise is consid-
Development (OECD) found that while the United ered a type of physical activity that requires planned,
States far outspent every other country in health care structured, and repetitive bodily movement to improve or
cost per capita, it also easily had the highest rates of obe- maintain one or more components of physical fitness. A
sity of all 36 OECD countries.4 regular weekly program of walking, jogging, cycling, aer-
Although life expectancy in the United States gradu- obics, swimming, strength training, and stretching exer-
ally increased by 30 years over the past century, scien- cises is an example of various types of exercise.
tists from the National Institute of Aging believe that in Physical activity is defined as bodily movement produced
the coming decades the average life-span may decrease by skeletal muscles that requires the expenditure of energy
by as much as 5 years. This decrease in life expectancy and produces progressive health benefits. Examples of sim-
will be related primarily to the growing epidemic of ple daily physical activity are walking to and from work and
obesity. About 35 percent of the adult population in the the store, taking the stairs instead of elevators and escalators,
United States is obese. The latest statistical update from gardening, doing household chores, dancing, and washing
the American Heart Association reported that the inci- GLOSSARY
dence of diabetes has been climbing dramatically each
year in parallel step with the increased incidence of Hypokinetic diseases repetitive bodily movement
Diseases related to a lack of done to improve or maintain
obesity.5 Currently, one of ten adults has type 2 diabetes.
physical activity. one or more components of
If we are unable to change the current trend, by 2050 the
Life expectancy Number physical fitness.
number of adults suffering from diabetes could be one
in three. This will be one in three of our current elemen- of years a person is expected Physical activity Bodily
tary to college-age youth. Diabetes is the third most ex- to live based on the person’s movement produced by
pensive chronic disease to treat, preceded only by angina birth year. skeletal muscles that
(heart disease) and hypertension, respectively. All three Exercise A type of physical requires energy expenditure
of these chronic conditions are linked with obesity.6 Ad- activity that requires and produces progressive
ditional information on the obesity epidemic and its planned, structured, and health benefits.
detrimental health consequences is given in Chapter 5.
the car by hand. Physical inactivity, by contrast, implies a by the World Health Organization (WHO) and further
predominantly sedentary lifestyle, characterized by excessive substantiate previous recommendations issued by the
sitting throughout most days and a level of activity that is American College of Sports Medicine (ACSM) and the
lower than that required to maintain good health. American Heart Association (AHA) in 20079 and the U.S.
Physical activity can be of light intensity or moderate Surgeon General in 1996.10
to vigorous intensity. Extremely light expenditures of The federal guidelines provide science-based guidance
energy throughout the day needed to pick up children, on the importance of being physically active and eating a
set and clear the table, stand at a counter, take the stairs, healthy diet to promote health and reduce the risk of
or carry the groceries are of far greater significance in our chronic diseases. The federal guidelines include the fol-
overall health than we once realized. To better under- lowing recommendations:11
stand the impact of all intensities of physical activity, Adults Between 18 and 64 Years of Age
scientists created a new category of movement called
nonexercise activity thermogenesis (NEAT). Any en- ●● Adults should do 150 minutes a week of moderate-
ergy expenditure that does not come from basic ongoing intensity aerobic (cardio-respiratory) physical
body functions (such as digesting food) or planned exer- activity, 75 minutes a week of vigorous-intensity
cise is categorized as NEAT.8 A person on an average day aerobic physical activity, or an equivalent
may expend 1300 calories simply maintaining vital body combination of moderate- and vigorous-intensity
functions (the basal metabolic rate) and 200 calories di- aerobic physical activity (also see Chapter 3).
gesting food (thermic effect of food). Any additional en- When combining moderate- and vigorous-intensity
ergy expended during the day is expended either through activities, a person could participate in moderate-
exercise or NEAT. Though it may not increase cardiore- intensity activity twice a week for 30 minutes and
spiratory fitness as moderate or vigorous exercise will, high-intensity activity for 20 minutes on another
NEAT can easily use more calories in a day than the two days. Aerobic activity should be performed in
planned exercise session itself. As a result, NEAT is ex- episodes of at least 10 minutes long each, preferably
tremely critical to keep daily energy balance in check. For spread throughout the week.
example, people who spend most of the day working on ●● Additional health benefits are provided by increasing
their feet, such as a medical assistant or a stay-at-home to 5 hours (300 minutes) a week of moderate-
parent, will expend an average of 700 daily calories more intensity aerobic physical activity, 2 hours and
than a person who has a desk job that does not offer the 30 minutes a week of vigorous-intensity physical
option to stand, take walking breaks, or move about. activity, or an equivalent combination of both.
Moderate physical activity has been defined as any ●● Adults should also do muscle-strengthening
activity that requires an energy expenditure of 150 calories activities that involve all major muscle groups,
per day, or 1,000 calories per week. The general health performed on two or more days per week.
recommendation is that people strive to accumulate at Older Adults (Ages 65 and Older)
least 30 minutes of physical activity a minimum of 5 days ●● Older adults should follow the adult guidelines. If
per week. Whereas 30 minutes of continuous activity is this is not possible due to limiting chronic
preferred, on days when time is limited, 3 activity ses- conditions, older adults should be as physically active
sions of at least 10 minutes each provide about half the as their abilities allow. They should avoid inactivity.
aerobic benefits. Examples of moderate physical activity Older adults should do exercises that maintain or
are walking, cycling, playing basketball or volleyball, improve balance if they are at risk of falling.
recreational swimming, dancing fast, pushing a stroller,
raking leaves, shoveling snow, washing or waxing a car, Children 6 Years of Age and Older
washing windows or floors, and gardening. and Adolescents
●● Children and adolescents should do 1 hour (60
1.4 Federal Guidelines ●●
minutes) or more of physical activity every day.
Most of the 1 hour or more a day should be either
for Physical Activity moderate- or vigorous-intensity aerobic physical
activity.
Because of the importance of physical activity to our ●● As part of their daily physical activity, children and
health, in October 2008 the U.S. Department of Health adolescents should do vigorous-intensity activity
and Human Services issued Federal Physical Activity on at least three days per week. They also should
Guidelines for Americans for the first time. These guide- do muscle-strengthening and bone-strengthening
lines complement international recommendations issued activities on at least three days per week.
Pregnant and Postpartum Women

Healthy women who are not already doing vigorous-
!
Critical Thinking
●●
intensity physical activity should get at least 2 hours

and 30 minutes (150 minutes) of moderate-intensity Do you consciously incorporate physical activity into your daily
aerobic activity a week. Preferably, this activity lifestyle? ● Can you provide examples? ● Do you think you get
should be spread throughout the week. Women who sufficient daily physical activity to maintain good health?
regularly engage in vigorous-intensity aerobic activity
or high amounts of activity can continue their
activity provided that their condition remains
unchanged and they talk to their health care provider
1.5 Benefits of Physical Fitness
about their activity level throughout their pregnancy. The benefits to be enjoyed from participating in a regular
The guidelines state that some adults should be able to fitness program are many. In addition to a longer life (see
achieve calorie balance with 150 minutes of moderate Figure 1.4 and Figure 1.5), the greatest benefit of all is that
physical activity in a week, while others will find they physically fit people who lead a positive lifestyle have a
need more than 300 minutes per week.12 This recom- healthier and better quality of life. These people live life to its
mendation is based on evidence indicating that people fullest and have fewer health problems than inactive indi-
who maintain healthy weight typically accumulate viduals who also indulge in negative lifestyle habits. Compil-
1 hour of daily physical activity.13 Between 60 and 90 ing an all-inclusive list of the benefits to be reaped through
minutes of moderate-intensity physical activity daily is participation in a fitness program is a challenge, but the list
recommended to sustain weight loss for previously over- provided in Table 1.1 summarizes many of these benefits.
weight people.14 And 60 to 90 minutes of activity per day In addition to the benefits listed in Table 1.1,
provides additional health benefits. epidemiological research studies linking physical activity
The most recent data released in 2012 by the Centers habits and mortality rates have shown lower premature
for Disease Control and Prevention (CDC) indicate that mortality rates in physically active people. Pioneer work
only 19.8 percent of U.S. adults ages 18 and older meet in this area demonstrated that, as the amount of weekly
the federal physical activity guidelines for both aerobic physical activity increased, the risk of cardiovascular
and muscular fitness (strength and endurance) activities, deaths decreased.15 In this study, conducted among 16,936
whereas 28.6 percent meet the guidelines for aerobic Harvard alumni, the greatest decrease in cardiovascular
fitness. Another 46 percent of Americans are completely deaths was observed in alumni who burned more than
inactive during their leisure time (Figure 1.3). 2,000 calories per week through physical activity.
A landmark study subsequently upheld the findings of the
Harvard alumni study.16 Based on data from 13,344 individ-
Figure 1.3 Percentage of adults who did not meet uals who were followed over an average of 8 years, the results
and who met the 2008 federal guidelines for physical confirmed that the level of cardiorespiratory fitness is related
activity by gender. to mortality from all causes. These findings showed a graded
and consistent inverse relationship between physical fitness
60
Men Women and mortality, regardless of age and other risk factors.
50
50.1 GLOSSARY
40 41.5 Nonexercise activity a brisk walk that noticeably
increases the heart rate.
Percent
thermogenesis (NEAT)
30
28.8 28.3 Energy expended doing everyday Vigorous-intensity
20 23.5 activities other than exercise. aerobic physical activity
16.3 Moderate physical Defined as an activity similar
10
3.6 2.9 activity Any activity that to jogging that causes rapid
0 requires an energy expenditure breathing and a substantial
Neither Aerobic Muscular Both
set fitness sets of 150 calories per day, or increase in heart rate.
Guidelines met 1,000 calories per week. Epidemiological Of the
SOURCE: CDC, “Summary Health Statistics for U.S. Adults: Health Moderate-intensity study of epidemic diseases.
Interview Survey, 2012,” (February 2014) Table 26: Frequency
distributions of participants in leisure-time aerobic and muscle- aerobic physical activity
strengthening activities. Defined as the equivalent of
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
g
g
u au
Lo
1.8
Lo
te
ca 5.4
te
se
lar
se
ca
er
w
w
ca
All All
o
cu
o
nc
f
er
s
f
as r
es
d
es
M
M
nc Ca ula
ea
ea
od
od
n
n
dio Ca sc
th
it
th
it
er
er
nt
F
F
r en a
Ca iov
at
at
H
H
cid ide
e
e
ig
ig
Men rd c Women
h
h
A c 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.
Figure 1.5 Effects of fitness changes on mortality rates. rate was 4.6 times higher than for the high-fit women. The
study also reported a greatly reduced rate of premature
125
122.0 deaths, even at moderate fitness levels, which most adults
can achieve easily. People gain further protection when
105 they combine higher fitness levels with reduction in other
risk factors such as hypertension, elevated cholesterol,
Death 85
67.7 cigarette smoking, and excessive body fat.
rate
from 65 Additional research that looked at changes in fitness
all and mortality found a substantial (44 percent) reduction
39.6
causes* 45 in mortality risk when the study participants abandoned
a sedentary lifestyle and became moderately fit (see
25
Figure 1.5).17 The lowest death rate was found in people
5 who were fit and remained fit, and the highest rate was
found in men who remained unfit.
A 2013 study looked to specifically compare the effi-
Initial assessment Unfit Unfit Fit
cacy of commonly prescribed drugs against the impact of
5-year follow-up Unfit Fit Fit
regular exercise. The data is based on more than 14,000
*Death rates per 10,000 man-years observation. patients recovering from stroke, being treated for heart
SOURCE: S. N. Blair et al., “Changes in Physical Fitness and
failure, or looking to prevent Type 2 diabetes or a second
All-Cause Morality: A Prospective Study of Healthy Men and episode of coronary heart disease. The study looked at
Women,” Journal of the American Medical Association 273 the effectiveness of exercise versus drugs on health out-
(1995): 1193–1198.
comes. The results were revealing: Exercise programs
were more effective than medical treatment in stroke
In essence, the higher the level of cardiorespiratory fit- patients and equally effective as medical treatments in
ness, the longer the life (see Figure 1.4). The death rate patients of diabetes and coronary heart disease. Only in
from all causes for the low-fit men was 3.4 times higher the prevention of heart failure were diuretic drugs more
than for the high-fit men. For the low-fit women, the death effective in preventing mortality than exercise.18
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.
© Cengage Learning
Additional studies in this area have substantiated benefits occur at higher duration and/or intensity of
early findings and also indicated that primarily physical activity.
vigorous activities are associated with greater longev- Vigorous activities are preferable, to the extent of one’s
ity.19 Vigorous activity was defined as activity that capabilities, because they are most clearly associated with
requires a MET level equal to or greater than 6 METs better health and longer life. Compared to prolonged
(see Chapter 4, Table 4.1, page 116). This level repre- moderate-intensity activity, vigorous-intensity activity
sents exercising at an energy level of 6 times the has been shown to provide the best improvements in
resting energy requirement. Examples of vigorous
activities used in the previous study include brisk GLOSSARY
walking, jogging, swimming laps, squash, racquetball, MET Short for metabolic weight per minute (mL/kg/
tennis, and shoveling snow. Results also indicated that equivalent; represents the rate min) or 1.2 calories per minute
vigorous exercise is as important as maintaining rec- of energy expenditure while for a 70-kilogram person. A
ommended weight and not smoking. sitting quietly at rest. This 3-MET activity requires three
While it is clear that moderate-intensity exercise does energy expenditure is times the energy expenditure
provide substantial health benefits, the research data approximately 3.5 milliliters of of sitting quietly at rest.
shows a dose-response relationship between physical oxygen per kilogram of body
activity and health. That is, greater health and fitness
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Mais il ne put retenir une grimace de compassion lorsque le
moribond tendit ses bras, avec la docilité d’un enfant. Le regard
aveugle exprimait la résignation, la honte, une soumission presque
abjecte. Maintenant toujours l’homme pressé contre sa poitrine, il
rassembla du pied les chiffons, en fit un tas, et le coucha dessus.
Puis il se mit à marcher de long en large pour calmer ses nerfs et
rêver à la décision qu’il allait prendre.
Si absorbé qu’il fût, ou peut-être en raison même de son
exaltation, il entendait nettement chacun des bruits légers qui
troublaient un à un le silence. Au bout d’un instant, il crut
s’apercevoir que le râle du malade à peine distinct, mais lent et
régulier, s’interrompait dès qu’il avait tourné le dos, pour reprendre
sitôt qu’il marchait de nouveau vers le grabat. Il s’arrêta, prêta
l’oreille. L’inconnu appelait en effet, à voix très basse, humblement,
comme s’il désirait et redoutait à la fois d’être entendu :
— Camarade… s’il vous plaît… hé ! camarade ?
Le Français s’approcha brusquement et dit :
— Que me voulez-vous ?
— La fille… L’avez-vous tuée ? Elle ne fait pas plus de bruit
qu’une mouche.
— Laisse la fille tranquille ! Elle est là-bas dans son coin, sage
comme une image. Je m’occuperai d’elle tout à l’heure. Et que te fait
à présent une fille ou dix filles, puisque tu seras mort demain ?
— Oh ! fit l’homme, elle s’étonne de me voir encore en vie, voilà
tout. Elle connaît son poison. L’autre nuit, je vais te dire, je l’ai
entendue s’asseoir tout près de moi une heure, deux heures, qui
sait ? Je n’ai pas ouvert les yeux ni bougé un poil de moustache.
Quand elle se penchait pour mieux voir, je sentais son souffle sur ma
joue. J’étais encore vigoureux, j’aurais pu… Mais alors le sang blanc
a parlé, camarade… tu ne crois pas ? mon vrai sang, je le jure ! Ainsi
je l’ai épargnée. Un Espagnol, tu penses, un de ces singes au poil
noir, dis-moi, ne l’aurait-il pas étranglée ? Car il est sûr qu’elle m’a
fait mourir, je le sais… Excuse-moi encore, camarade : tu n’as ni le
teint, ni l’accent des hommes de ce pays : il faut que tu sois Russe
ou Allemand ?
— L’alcool te travaille, fit sèchement Darnetal. Tu ferais mieux de
dormir. Qui sait ? Le médecin viendra peut-être, et te sauvera.
— Ahi ! Ahi ! celle-ci en sait plus long que le médecin, sois sûr. Il
n’y a pas de salut pour moi. Que m’importe ? Je l’ai voulu. La police
montée d’Assencion mettra-t-elle le nez dans mes affaires ? Je n’ai
de compte à rendre à personne, sinon peut-être à ce mort, que tu as
vu dans la terre. Et pour l’alcool, sache qu’il m’empêche de souffrir :
voilà mon ventre gros déjà comme une outre, et je n’ai encore
presque rien senti… Un dernier mot encore, camarade. Tu parles
espagnol avec un certain accent… Es-tu Français ?
— Je suis Français, en effet, fit Darnetal. Et il ajouta par
moquerie, cruellement : Et toi ?
— Nous sommes donc du même sang, dit l’homme tout à coup
dans son prétentieux jargon, mais aussi d’une voix si lente, si
profonde, que le rire du jeune homme sécha littéralement sur ses
lèvres.
« Mon père était un seigneur français, vieux et sage. Il avait
combattu et tué jadis, à ce que je sais, un de ces soldats qui portent
de l’or dans une sacoche, et il a été condamné par les juges de ce
pays, car il y était craint et redouté. Puis il s’est échappé sur un
radeau, à travers un fleuve immense, là-bas, à des centaines et des
centaines de milles vers le nord. Et il est venu vivre en homme libre,
au delà du Rio Colorado, loin de ses ennemis, hors de leur portée…
Pour moi, je l’accompagnais sans cesse, je ne l’ai quitté non plus
que son ombre, et il m’a fait tel que je suis. Depuis ma jeunesse
jusqu’à ces derniers mois, le croirais-tu ? je n’ai connu d’autre
homme véritablement blanc, sinon celui-là dont tu as ouvert la tombe
— et il n’était pas des nôtres, je le jure ! (Qu’importe un chien de plus
ou de moins ?) Sans doute, je ne sais ni lire, ni écrire, bien que je
puisse compter sans me tromper, à la manière des sauvages, et
cependant je n’ignore pas que notre peuple est un grand peuple,
supérieur à tous les autres, qui a vaincu les Anglais et coupé la tête
même à son roi Napolion. Quelle ville peut être comparée à Parisse,
je te demande, et mon père était né dans une autre belle cité qui se
nomme San Tropez. Je sais encore que nos femmes sont les plus
belles du monde, redoutées même de la police, indomptables, et
pourtant généreuses et magnifiques envers leurs amants. Voilà
longtemps que je remue ces idées dans ma tête, car le poison m’est
sorti sous la peau il y a un jour et une nuit, et alors j’ai connu que la
chasse était finie… Donne-moi à boire, laisse-moi boire tout mon
saoul, hardiment ! Heureux sois-tu dans ta jeunesse, pour être venu
de si loin vers moi, à une telle heure ! Il convient désormais,
camarade, que je m’applique à mourir selon les coutumes de notre
nation.
— Es-tu fou ? dit sottement Darnetal, penchant vers le grabat son
visage sans rides. Rêves-tu ? Je te donnerai autant d’alcool que tu
voudras, pourvu que tu me laisses en paix, avec ces sombres
histoires. Il n’est pas temps de mourir, mon vieux, mais de te
reposer. Je filerai vers Camaron dès l’aube.
— Ahi ! Ahi ! gémit l’homme. Je vois que tu me méprises.
Il laissa retomber ses épaules sur les chiffons sordides. Sa
pauvre bouche écumeuse remuait terriblement, sans qu’il parvînt
d’abord à proférer aucun son. Puis il glissa son bras droit sous ses
reins, en grinçant des dents, soit d’impatience, soit de douleur, car il
semblait que son torse ne fût plus qu’une masse pesante. Le
Français avait lui-même dégagé sa propre épaule, par prudence, et
il suivait tous ses mouvements d’un œil agile, le poing fermé. Le clair
de lune, tournant autour de la hutte, projetait maintenant jusqu’à eux
l’ombre immobile de l’Indienne.
Enfin la main du malheureux reparut, tenant bien serré un petit
sac de cuir brut, au poil usé, qu’il tâta longtemps des doigts.
— Mets-toi devant, fit-il. Cache-moi un moment. Elle est si
attentive et si rusée ! Vois ce sac : reconnais-le. Tu le prendras sous
moi dès que je serai mort… Dès que je serai mort, tu le prendras… Il
y a de quoi s’amuser plus d’une semaine, à Noroni ou à Tuihto, pour
un garçon de ton âge. Cela est à toi, camarade, cela t’appartiendra
(je n’ai rien d’autre !) si tu daignes enseigner à un homme de ton
pays ce que tes pères, là-bas, t’ont appris. Hélas ! le mien reçut son
coup au lever de l’aube, et mourut le soir même, la tête fracassée,
loin de moi, son fils, entre les mains de vieilles femmes aux dents
noires, qui font la médecine des sauvages, lui… un Français… Quoi
donc, ami ! Une mauvaise nuit est tôt passée, tu verras encore bien
des saisons ! Je t’offre un prix raisonnable pour cette affaire, je ne
veux pas mentir. Oui, nous ferons cette affaire ensemble,
commodément. Le froid m’a saisi, je me sens déjà tout vide et
bourdonnant comme un nid de mouches. Approche-toi de moi. Je
t’obéirai point par point. S’il y a des paroles, je suis en état de les
prononcer. Ami, je t’écoute…
La surprise laissa Darnetal sans voix, mais son cœur se serrait
cependant de pitié.
— Je ferai ce que tu veux, dit-il, je ne te quitterai pas cette nuit.
Et si la fille te gêne, je la jetterai dehors dans un instant. Par
exemple, ne me demande pas l’impossible : je n’abuserai pas de ta
simplicité. On t’a raconté des histoires, camarade, ou tu les as
rêvées… De ce côté-ci de la mer, ou de l’autre, il n’est pas deux
façons de mourir. Sans doute, nous aussi, nous avons nos vieilles
femmes à médecine et nos sorciers, mais c’est bon pour les
imbéciles. Je ne te cacherai pas que je ne prends plus au sérieux
ces niaiseries. Ne te tourmente pas, reste en paix. Je te donnerai
autant d’alcool que tu peux en désirer : avec un peu de chance, tu
passeras en dormant, camarade !
— Malheur sur toi ! dit le moribond entre ses dents. Je ne t’ai
jamais fait aucun tort, et tu refuses cela même qu’on ne peut refuser
qu’une fois à un homme. Je veux te montrer les papiers, des lettres
écrites dans ta langue, une autre feuille avec des signes dessus, et
tout… Vois toi-même si mon père était ou non ce que j’ai dit. Et tu
trouveras encore un livre que je respecte à l’égal d’un dieu, car, avec
lui, il avait traversé la mer, et il en avait grand soin, comme d’un
charme.
Dans sa hâte il jetait, une par une, sur sa poitrine nue, les
pauvres reliques de son cœur, la photographie d’un cuirassier, aux
cheveux tondus, tenant son casque sur la hanche. (A son petit
trognon d’amour, disait la dédicace, le grand Louis), quelques lettres
amollies par le temps et la sueur, et enfin une bizarre feuille de
service, datée et timbrée, sur laquelle Darnetal put lire, en écriture
moulée de sergent-major :
PÉNITENCIER DE FALLORI
Journée du 27 août 1880.
3e Section (surveillant général Gros).

Deuxième corvée de bois.
Liste des hommes.
… et en marge, souligné au crayon bleu : ne détacher, sous

aucun prétexte, les détenus Proust, Janne et Lelandais.
A ce moment la main du moribond ayant tâté au fond du sac un

livre relié de toile brune, se resserra dessus, et il l’éleva péniblement
à la hauteur de son front, avec un gémissement enfantin. Puis il fixa
sur Darnetal un regard dévoré d’inquiétude, dont celui-ci put à peine
supporter la prière muette.
— Tout est bien, tout est en règle, balbutia le jeune homme,
bêtement. N’aie aucun souci. Tâche de dormir.
— Au nom de ton propre père… commença l’homme.
Mais il n’acheva pas : sa poitrine épuisée retentit encore d’une
plainte terrible, inhumaine. Il tendit le bras. Son énorme et faible
poing vint heurter le visage du Français, sans lui faire aucun mal, et
retomba toujours fermé sur le sol ainsi qu’une boule inerte, avec un
bruit mou. Et aussitôt le malheureux éclata en sanglots convulsifs.
— Pardonne ! seigneur, suppliait-il, pardonne… Je ne suis qu’un
chien. Je me traîne à tes genoux. Je te baise les pieds. Ah ! ce seul
coup jadis, il y a quelques heures encore, t’eût écrasé la face !
N’aimes-tu pas l’argent ? La fille a cousu dans sa robe un beau
disque d’or qui pèse bien dix guazus, je te le donne… Tu le
prendras. Ahi ! Ahi ! qui peut se vanter de tromper un seigneur
comme toi, si sage ? Tu lis dans le cœur… Sûrement tu vois couler
le sang dans ma peau. Et il est vrai que j’ai bu le lait d’une
sauvagesse. La maudite fille a dit vrai, Bisbillitta, ma jolie, petit
serpent. N’asseois pas un misérable dans sa honte… Épargne celui
qui a perdu sa force ! Qu’importe le ventre dont je suis sorti, puisque
je vais rentrer dans la terre ! Approche-toi de moi, seigneur, ne me
trompe pas. Je connais ton secret. Il y a un secret des hommes
blancs. Comment l’aurais-je appris, sinon par Bisbillitta, la chérie ?
Oui, je sais que l’eau fut répandue sur sa tête, et que morte elle sera
l’égale et la compagne des autres femmes, pour une vie qui ne finit
pas. Et moi ? Hélas ! j’ai vieilli parmi ces singes, méprisé même de
mon père, bien que je lui fusse plus soumis qu’un esclave, et son
commandement était dur. Pourtant, écoute-moi ! Par le soleil qui
luira demain, par ta célèbre nation, par ce que tu as de plus sacré —
que dire encore ? — par ta première femme, camarade, par la
première femme dont tu as desserré les genoux, je te jure ! mon
père était bien celui-là que tu as vu ici peint, avec ses habits
magnifiques ; les papiers très précieux lui appartiennent, et il lisait de
ses yeux dans ce livre que je tiens. N’ai-je pas le droit d’être fier d’un
tel homme ? S’il m’eût conduit dans son pays, qui se serait soucié de
ma mère, je te demande ? J’y eusse vécu libre et puissant. Hélas !
Hélas ! Alors qu’il t’est si aisé de me satisfaire, veux-tu que je
paraisse tout à l’heure devant lui, et qu’il rougisse encore de moi ?
Serais-je un de ces chiens, à jamais ?
— N’ajoute rien, dit le jeune Français, cela suffit. Je prends tous
les dieux à témoin, d’ici ou d’ailleurs, bons ou mauvais, que tu n’es
pas plus un chien que moi, qui te parle. Et tu ne t’en iras pas,
camarade, que je ne t’aie embrassé sur les joues, à la mode de mon
pays, comme je le ferais pour un frère. En attendant, je vais
m’efforcer de te contenter.
Il se leva brusquement, et en deux pas fut devant la silencieuse
fille, toujours accroupie à l’angle du mur, immobile, bien qu’un peu
d’air, entre les rondins du mur, fît flotter lentement le bas de sa robe.
— Bisbillitta, fit-il, allons ! Du diable si je démêle le vrai et le faux
dans toute cette histoire, mais d’une manière ou d’une autre, tu as
fait assez de mal, je pense…
La tête penchée reposait presque sur les genoux, entre les deux
bras croisés. Il voyait la nuque de cuivre, lisse et nue.
— Lève-toi, dit-il durement. Pourquoi ruser ? et il lui frappa
l’épaule de sa main ouverte. Le petit corps glissa en avant, roula sur
lui-même et demeura étendu, gravement, le genou plié sous les
cuisses. Un jet de sang déjà épais rougit instantanément la
misérable jupe, souillée de terre.
— Que veux-tu ? supplia l’homme, avec terreur. Ordonne qu’elle
se taise. Ah ! que je ne l’écoute plus en ce monde ! Hé ! ah ! il me
semble que je sens d’ici l’odeur de ses bras toujours frais. Vois-tu,
camarade, l’écorce d’un jeune arbre n’a pas d’autre parfum, et d’y
penser seulement, cela met de la salive sous ma langue. Ordonne
qu’elle se tienne tranquille encore un moment…
— Il faut donc que le couteau ait glissé dans ma main… dit le
Français. Une arme pour rire… un joujou… Elle est morte.
Il avait parlé presque à voix basse, et l’agonisant n’entendit que
le dernier mot, car il répondit après un silence, mais avec un calme
étrange :
— Morte ? Ho ! tu ne la connais pas. Elle s’enroule parfois
comme un petit serpent, et reste immobile tout un jour. Ce qu’elle
veut ou ne veut pas, qui le sait ? Laisse-la. Retiens seulement ce
que je vais dire : je te donnerai ce que j’ai promis. Les piastres
t’appartiennent, tu en feras ce que tu voudras. Mais décidément, tu
mettras le livre avec moi dans la terre. De tout ce que j’ai possédé,
c’est le seul bien qui ne m’ait jamais déçu. Que de fois j’ai vu mon
père y lire en suivant chaque ligne du doigt, le visage riant, épanoui !
Et mon père, même parmi les sauvages, fut traité avec honneur.
Que n’eût-il pas été parmi les siens ! Je veux que tu ouvres ce livre à
la première page, tout à l’heure, et tu épelleras chaque mot, très,
très lentement, pour que j’entende à mon aise le langage de votre
nation et les derniers ordres de mon père. A présent, fais toi-même
ce que tu as promis.
— Quoi donc ?
— Donne le secret… Donne le secret avant que je ne meure.
Dans un instant l’alcool — une pinte de cette eau-de-vie, camarade
— ne pourra plus rien pour moi.
— Je dois te dire… commença le jeune Français.
Mais il n’osa poursuivre. D’un regard furtif, il mesurait la distance
qui le séparait de la porte, il l’eût franchie d’un bond, il eût percé à
travers la broussaille comme une bête, il respirait déjà la nuit
profonde. L’aveugle ramait doucement l’air de ses mains ouvertes, le
faible cadavre barrait le seuil du geste vain de ses bras en croix, nul
obstacle que la parole d’un moribond, sans doute coupable de
meurtre, fils de forçat, voleur lui-même. Et pourtant cette parole lui
parut tout à coup la plus solennelle qu’il eût jamais entendue, qu’il
entendrait jamais en ce monde, impossible à éluder, d’une autre
espèce. La naïveté même en était plus urgente et plus dure
qu’aucune menace, qu’aucune espèce de malédiction. Elle mit
littéralement le jeune homme à genoux, rouge de honte.
— Je dois… je dois t’avouer, camarade… Ne me blâme pas.
Comment t’expliquerais-je ? Eh ! bien, là, oui, vieux frère… ne te
fâche pas. Je donnerais dix ans de ma vie, je le jure ! pour être en
état de t’accorder ce que tu demandes. Je ne puis te mentir. On m’a
appris ces choses-là dans ma jeunesse… peut-être. Et si la fille avait
parlé, quoi ! cela me serait revenu, sans doute… Il est vrai que les
Français ont une religion, ainsi que les sauvages. Beaucoup l’ont
oubliée, hein ? Naturellement, il serait facile de te tromper. Je te
verserais de l’eau sur la tête, en bégayant n’importe quoi. Ce n’est
pas possible, non ! Mais écoute bien, camarade. Je sais du moins
que ce Dieu est juste et bon. Il a pitié des hommes méchants et il est
mort pour eux, cloué par les pieds et par les mains, en pleurant.
Voilà ce que je sais. Recommande à lui ton âme. S’il existe, sois sûr
qu’il a pitié de toi plus que moi-même, qu’il connaît ton désir, et qu’il
a déjà posé sa main sur ton vieux cœur plein de péchés. Ne m’en
demande pas plus : je porterai le poids de la faute, s’il y en a une.
Dans sa surprise, le moribond avait réussi à se soulever un peu
sur ses coudes et, la tête droite, il fixait sur les yeux du Français un
regard aussi noir et attentif que celui d’un animal pris au fer.
— Peut-être dis-tu vrai, fit-il après un silence horrible, peut-être
non… Mais en acceptant de porter le poids de cette faute tu parles
raisonnablement.
— Laisse-moi te donner un baiser !
— Non ! dit l’homme. Est-il croyable que tu aies laissé perdre un
secret si merveilleux qui referait de moi un petit enfant ?
Il se laissa glisser en arrière, et frappa le sol si rudement des
épaules et de la nuque que Darnetal le crut mort. Le livre avait roulé
à terre. Il le ramassa. C’était un de ces almanachs tels que les
colporteurs en proposaient jadis aux ivrognes et aux belles filles, à la
porte des cabarets sur les champs de foire, sots et sordides. Il
s’ouvrit de lui-même aux pages les plus usées, noires de crasse,
marquées çà et là d’un pouce énorme, au chapitre sans doute lu et
relu :
Mille et une blagues à faire en société

suivi de cent manières de gagner l’apéro
par
JEAN LOUSTIC
Le jeune Français levait déjà le bras pour lancer l’absurde relique

à travers la chambre, lorsqu’il rencontra de nouveau le regard vide,
muet, plein de terreur, et d’une attente désespérée. La pitié
surnaturelle, et aussi un désir irrésistible de se punir, de s’humilier
soi-même, l’emporta sur le dégoût. « C’est donc là, se dit-il, le
dernier message du pays à l’enfant perdu, qui l’a tant cherché ?…
Mais moi-même, qu’ai-je de meilleur à donner ? » Il lui parut qu’ainsi
la mesure était comble, la misère parfaite et que dans l’extrême
dénuement de cet homme, la miséricorde d’un dieu allait éclater
comme la foudre.
Il prit dans la sienne la main glacée, y déposa pieusement le petit
livre, tâcha de refermer dessus les gros doigts. Ils s’ouvrirent malgré
lui, et il reconnut que l’homme était mort.
DIALOGUE D’OMBRES
N’ayez pas peur, dit-elle. La Rance déborde : depuis Verneuil, le

chemin est sous un pied d’eau, peut-être… Voyez : elle a déjà
poussé ses vaches vers la remontée. Dans cinq minutes, nous ne
l’entendrons même plus.
Elle le regardait dans les yeux, avec une sorte de curiosité
tranquille.
— Partout ailleurs nous pouvions être surpris, Jacques. Ici, non.
J’y avais bien songé.
Un petit sourire triste, à peine malicieux, passa sur son visage,
comme une ombre.
— Cela vous étonne ?
— M’étonner de quoi, ma chérie ?
— Ne mentez pas, Jacques, fit-elle. Je devrais être moins
réfléchie, moins prudente. Pour une femme aimée, je sens qu’il y a
tant de grâce à n’être plus qu’une enfant, aussi capricieuse, aussi
folle et simple aussi, tout à fait simple ! Mais n’est pas étourdie qui
veut.
— C’est ainsi que je vous aime, moi, dit-il. J’aime à vingt-trois ans
cette ride de rien, presque invisible, ce pli à votre beau front, entre
vos deux sourcils. A mon âge, on ne croit plus guère aux
capricieuses ni aux folles, et l’étourderie, voyez-vous, est trop
souvent la comédie qu’on se joue à soi-même lorsqu’on doute des
forces de son cœur. Mais qu’importe, si vous ne doutez ni de vous ni
de moi.
— C’est vrai, qu’importe ? fit-elle en détournant un peu son
regard vers l’horizon trempé de pluie.
— Françoise, reprit-il après un silence, pardonnez-moi, ce n’est
pas cela qu’il faut dire. Je crois en vous, comme je n’ai jamais cru à
personne au monde. Je vous crois. Je crois en vous plus encore que
je ne vous aime, par une sorte de nécessité, par un mouvement de
l’être aussi fort, aussi spontané que l’instinct de conservation. Je
dépends de vous, je suis dans votre dépendance. Ou ma vie ne
signifie rien, ou elle a son sens en vous. A supposer que l’âme
existe, et qu’il m’en ait été donné une, si je vous perds, je l’aurai
donc portée en vain, à travers tant d’années vides.
— Qui sait ? dit-elle seulement, de sa voix sage. Qui peut savoir ?
— Je le saurai.
— Moi aussi, je dépends de vous ! s’écria-t-elle soudain, avec un
frémissement de joie si profonde qu’elle ressemblait à l’emportement
de la colère. Je dépends de vous entièrement. Oui, Jacques, vous
espérez quelque chose que vous ne recevrez jamais de moi ni
d’aucune autre, et néanmoins vous l’espérez. Pour moi, je n’espère
rien. Oh ! mon chéri, ne faites pas cette moue, ne vous hâtez pas de
me plaindre. On peut se passer d’espérance si on a le cœur assez
fort et assez prompt pour saisir son bonheur comme au vol, et
l’épuiser d’un seul coup. Mon chéri, tout mon bonheur tient dans
cette minute même, où vous avez tellement besoin de moi. Je suis
une pauvre fille maladroite, têtue, solitaire, qui n’exprime pas ce
qu’elle sent, et dont vous ne tireriez pas un cri, pas un soupir qui
méritât d’être entendu et répété dans vos livres, pas un cri, pas un
soupir, quand vous devriez l’écraser.
— Vous écraser, Françoise ? Est-ce vous, si prudente, si sage,
qui pouvez parler ainsi ?
— Je ne suis pas du tout ce que vous dites. (Une bouffée de
vent, à travers le taillis encore grêle d’avril, lui jetait l’averse au
visage et elle passait nerveusement sur ses joues sa petite main
blonde.) Ne m’épargnez pas. Ne m’épargnez jamais. Il est vrai que
j’ai été prudente et sage, mais c’était pour préparer de loin, pour
rendre inévitable et nécessaire, un don de moi si total, si absolu,
qu’aucune de celles qui vous ont aimé n’en a jamais rêvé de
semblable. Je sais que je me perds, mon chéri. Seulement, je les
perdrai toutes avec moi. Oui, je me perds, parce que je vous fais ce
soir, à cet instant, une promesse qui ne peut être tenue. Oui, vous
m’en voudrez un jour de mon sacrifice, parce que d’avance il est
vain. Puis-je croire que je sois justement la seule entre les femmes
capable de vous plaire et de vous attacher ? Quelle folie ! Et quand
cela serait encore, puis-je espérer de vous rendre ce qui
m’appartenait, à quoi j’avais droit, et que vous avez donné à
d’autres, épuisé, prodigué, tari — votre jeunesse, votre chère
jeunesse, dont je suis jalouse. Mon Dieu, Jacques, regardez-moi !
Que je voie au moins vos yeux ! Vous m’aimez, tout est bien, tout est
beau, tout est sacré, rien n’est vain — non, rien n’est vain ! J’ai parlé
comme une sotte, et il n’y a qu’un mot de vrai, dans ces folies : c’est
qu’en me perdant, je perds avec moi tant de rivales que j’efface
aujourd’hui, à jamais, moi la dernière.
— Mon amour, fit-il à voix basse, quel étrange plaisir prenez-vous
à vous humilier ?
Elle le fixa longuement, avec une attention extrême, et ses
admirables prunelles grises se fonçaient à mesure, ainsi qu’une eau
profonde.
— Je ne sais pas, dit-elle. J’étais une fille orgueilleuse. Depuis
que je vous aime, je sens que c’est la seule chose en moi qui ne
puisse être à vous tout entière. Alors, je voudrais l’arracher. Je
voudrais que vous l’arrachiez de mon cœur.
Si brusquement qu’elle détournât son visage, il y vit jaillir les
larmes, et plus tragique qu’aucun sanglot, à travers le vent et
l’ondée, il entendit sa plainte, comme le soupir d’une bête blessée.
— Mon chéri !… dit-il simplement. Et il posa un instant ses doigts
sur le petit poing fermé, en silence.
La pluie ruisselait toujours autour d’eux, sans percer tout à fait la
noire frondaison des pins. L’air était plein du sifflement modulé de la
bourrasque et du grave appel des corbeaux.
— Je me tais, reprit-il, daignez me permettre de me taire. Rien ne
peut être arraché d’un cœur comme le vôtre. Mais je l’apaiserai, je le
jure, je lui donnerai le repos. Ayez confiance en moi.
— Le repos ! murmura-t-elle, les dents serrées. Oh ! Jacques ne
me parlez pas de repos. Je sais ce que c’est. Vous voyez derrière
nous cette maison hideuse, les pelouses, l’argile des allées, ces
vallonnements déserts, l’horizon vaste et vain, tous ces affreux
paysages sans fierté… j’aurai quitté cela demain.
— Ce soir, si vous voulez, Françoise… Si j’avais (à Dieu ne
plaise !) vingt ans de moins, je serais sans doute assez fou pour
essayer de prouver que cela n’était pas le repos, que vous appeliez
repos la révolte silencieuse d’une pauvre petite âme écrasée. A quoi
bon prouver ? Rien ne se prouve. L’amour ne console pas, mon
amie, il est impuissant à consoler ; il ne faut exiger de lui que les
biens extrêmes, parce qu’il est sans règle et sans mesure, comme
vous. Ne cherchez donc plus. Ne vous mettez plus en peine. S’il
vous donne quelque chose, il vous donnera ce que vous demandez,
tout. Cela nous regarde. Rassurez-vous, ma chérie. Il n’est rien de
plus fort et de plus strict au monde que le dernier amour d’un
homme.
— Oh ! dit-elle en secouant la tête, avec un sourire encore
enfantin — fort et strict, je le crois ! Il ne m’épargnera pas.
Elle lui prit le bras, d’un geste tendre et hésitant, toujours un peu
farouche.
— Voyez-vous, Jacques, il ne faut pas m’en vouloir. Il faut
comprendre. Songez seulement que j’ai vécu dans ce village perdu
d’un pays qui n’est pas le mien, quinze ans, quinze ans ! Quinze ans
seule, ou presque (vous avez vu mardi, chez Mme d’Houdelot, ces
hobereaux ridicules, ces petits paysans titrés), j’ai horreur de me
plaindre. J’ai horreur de la pitié, sinon de la vôtre. Je ne dirai pas
que j’étais malheureuse. J’attendais ? Quoi ? Est-ce qu’on sait ?
— Vous êtes une âme religieuse, Françoise.
— Non ! non ! s’écria-t-elle, avec une espèce d’emportement
sauvage. Je n’ai aucune idée de Dieu, je n’en veux pas avoir. Si je le
trouvais jamais, ce serait dans un dénuement si absolu, au fond d’un
désespoir si parfait, que je n’ose pas même l’imaginer, et il me
semble que je le détesterais. Le seul bienfait que j’ai reçu de mon
père est cette incrédulité paisible, sans détours et sans débats, qui
ressemble à la sienne.
— Paisible ! Ce mot dans votre bouche, ma chérie !
— Pourquoi pas ? Mais non ! Je ne suis pas ce personnage que
vous imaginez, je ne suis pas cette fille romanesque, une héroïne de
vos romans. Vos romans ! Je ne puis plus les lire. Mon amour, cela
me fait trop mal de vous y rencontrer à chaque page, si subtil, si
caressant, avec un visage que je ne connais pas. Mon Dieu ! ce sera
déjà bien assez de vos futurs mensonges ! Et savez-vous encore ce
qui me rend fière ? C’est que je suis sûre — je ne puis absolument
douter — qu’heureuse ou malheureuse, quoi qu’il arrive, vous ne
pourrez mettre notre amour dans un livre, jamais.
— Parce que ?…
Elle éclata de rire, et le repoussa doucement vers le tronc du pin.
— Mettez-vous d’abord à l’abri, vous allez gâter votre beau
feutre. Vous craignez l’eau du ciel comme les chats. Méchant que
vous êtes ! Toute votre vie s’est passée, ainsi qu’au pied de cet
arbre, à l’ombre en été, au sec en hiver, et vous n’auriez pas reçu
une seule éclaboussure de la boue d’autrui — pas une tache de
boue — si…
— Je vous défends ! dit-il. Je vous défends de dire un mot de
plus !
— A quoi bon ? puisque vous m’avez bien comprise. Jacques, je
ne me crois pas du tout déshonorée. Si j’avais perdu l’honneur,
qu’aurais-je maintenant à vous sacrifier ? C’est vous qui le prendrez,
mon amour. Vous aurez le droit de me mépriser, dès que vous ne
m’aimerez plus, non pour la faute ancienne, mais parce que, vous
l’ayant avouée, j’aurai reçu mon pardon de votre bouche chérie, et
que je me serai donnée à vous, je me serai donnée à vous quand
même. Cela, je suppose, aucune femme de ma race ne l’eût fait.
Nous autres Italiennes…
— Italienne ! vous l’êtes si peu ! A peine savez-vous parler la
langue de votre pays. Et qu’avez-vous appris des femmes de votre
race, je vous demande ? Françoise, Françoise, je n’oublie pas qu’il
faut vous ménager, qu’une âme ainsi blessée ne souhaite rien
d’autre que l’amoureuse compassion, un tendre silence, mais
comment osez-vous seulement prononcer le mot de mépris ? Vous
mépriser ! Qui suis-je pour vous mépriser ? Ah ! je pense de mes
livres ce que vous en pensez vous-même, je ne puis les relire sans
honte. Plût au ciel qu’ils fussent tout à fait insincères ! Mais il y a
entre eux et moi une ressemblance monstrueuse, que je n’avais
jamais connue, que vous m’avez fait connaître. Ils tiennent le secret
de certains mensonges — les plus sournois, les plus vils — ceux qui
m’ont servi. Par eux, j’ai pu être médiocre à l’aise, je n’ai même pas
couru le risque de mes vices. Un scepticisme ingénieux, la
gentillesse, ce frémissement partout sensible et qui enchante, hélas !
mon amie, j’en sais les sources cachées. Ainsi sommes-nous liés
désormais l’un à l’autre d’un lien plus fort qu’aucune volupté : vous
êtes la première femme qui m’ait fait rougir de moi. Ma chérie, ne me
parlez donc plus du passé, d’une faute imaginaire, d’un rival absurde
dont je ne suis même pas jaloux. Qu’il soit béni plutôt, cet imbécile à
qui vous vous êtes donnée sans amour ! Bénie la faute qui a fait
cette précieuse ride à votre beau front pur, l’erreur — fut-ce une
erreur ? — l’erreur d’un soir que vous avez su transformer en
tristesse, par une divine alchimie. Mon Dieu ! vous ne pouvez pas
comprendre… Tout ce qui entre une fois dans votre petite âme
insatiable, intrépide, y brille aussitôt d’une lueur égale et douce,
d’une sorte de tristesse sacrée. Je suis libre, Françoise. Nous
serons libres demain. Je vous épouserai. Je le veux.
— Non, dit-elle simplement. Si vous exigiez cette promesse, je ne
vous suivrais pas. Il est hors de mon pouvoir d’accepter de vous plus
que je ne peux donner. Sans doute j’aurais dû me taire, mais j’ai
parlé. J’ai avoué. Cela ne se répare plus. Je suis, je resterai à votre
merci.
— Vous avez parlé par orgueil, Françoise.
— Oui. J’ai parlé par orgueil, je crois. Et aussi encore parce que
je ne peux m’empêcher de porter des défis, que je suis folle, que je
vous aime… A présent, voilà que j’accepte votre pardon ; je le reçois
humblement heureuse et lâche. Vous me verrez déshonorée entre
vos bras, sur votre cœur, toute à vous, à votre discrétion, corps et
âme.
— Cela est de l’orgueil aussi, Françoise.
— Ne me persécutez pas, supplia-t-elle. Laissez-moi. Oh ! votre
pardon non plus n’est pas si pur, Jacques… Et d’abord, qui vous
assure que je me sois donnée sans amour ? Personne n’oserait
comparer l’homme que vous êtes à un malheureux petit vicomte
campagnard, d’ailleurs bien sot. Mais j’ai fait pis que l’aimer, mon
amour. J’ai fait pis que tomber entre ses bras par caprice, par
étourderie, ou par jeu.
— Vous ne pouvez rien contre moi, ma chérie. Seulement qu’il
est vain de se déchirer soi-même ! Que je plains votre âme !
— Laissez-moi, laissez-moi ! Je crois que j’épuise ainsi le
malheur, que je m’en vais renaître. Et puis, c’était un soir de
printemps trop semblable à celui-ci, un soir de pluie et de boue, et
de grand vent d’ouest, avec ces cris de corbeaux. Pourquoi m’a-t-on,
à quatre ans, menée ici — à quatre ans, pauvre petite fille ! Loin de
ma patrie, des miens, du passé de toute notre race, comme un
enfant trouvé, comme une esclave ? J’ai, là-bas, en Vénétie, un
oncle encore, paraît-il, des cousins, d’anciens amis, que sais-je ?
Pas une histoire de notre république où je ne lise notre nom presque
à chaque page. Pourtant, jamais mon père n’a voulu dire un mot
devant moi qui me permît de rompre ce silence, tellement plus
affreux que l’exil ! Car il a renié tous les siens. Il se croit quitte envers
eux, envers moi, envers tous. Il ne doit rien.
— On n’épuise pas le malheur, mon amour, on l’oublie. Vous ne
voulez pas l’oublier.
— Ce soir moins que jamais.
— Jadis, j’eusse pensé comme vous. Maintenant, heureux ou
malheureux, le passé peut tout corrompre. Il corrompt tout.
— Et moi je renais, vous dis-je. Jacques, mon amour, vous ne
comprenez pas. Ces histoires de filles persécutées, de pères
féroces et de tyrannie domestique, cela sent son mauvais roman,
c’est très bête. Oui, c’est bête. Avec ça (ne souriez pas !) j’ai encore
ce ridicule d’être étrangère, noble, orpheline, d’habiter un château
perdu dans la campagne, et je suis entre les mains d’un grand
seigneur hypocondre qui ressemble au père de Chateaubriand. Que
voulez-vous que j’y fasse ? Ai-je choisi ? Ai-je choisi ce décor ? Je le
hais.
— Ne prenez donc pas la peine de haïr ce que vous quitterez
demain.
— Je le hais. Je l’ai haï en silence. Nul ne s’en doute. J’ai souffert
ici sans larmes, simplement, le plus simplement que j’ai pu, et Dieu
sait ce que cette simplicité m’a coûté ! Jacques, si vous n’étiez venu,
il me semble qu’elle eût dévoré, une à une, toutes les forces de mon
cœur.
— A qui auriez-vous fait ce sacrifice ? Ah ! Françoise, j’ai bien
raison de dire que vous êtes une âme religieuse. Rien ne vous
sollicite. Rien ne vous tente. Il faut que vous possédiez avant d’avoir
désiré. Oui, dans le désir où vivent et meurent tristement les
hommes, vous ne trouverez jamais aucune relâche, aucun repos.
Mais la plus grande folie d’un cœur qui les pressent toutes, c’est
encore d’avoir rêvé, de poursuivre obstinément ce rêve insensé, ce
monstrueux rêve d’un sacrifice sans amour. Pas un saint, parmi les
plus extravagants, n’eût osé faire un tel choix. Qu’il y ait une chance
sur mille pour que Dieu existe, c’en est assez : il ne faut pas tenter
Dieu.
— Il n’y a pas une chance sur mille. C’est moi que je tente,
Jacques, et non pas Dieu.
— Un de ces saints dirait sans doute que cela revient au même.
Je ne mentirai pas, Françoise : je comprends à merveille ce qu’un
pareil défi a de puéril, mais un rêve enfantin, lorsqu’il est cruel, n’est
pas cruel à demi. C’est vous, c’est vous que vous détestez, ma
chérie ! C’est sur ce que vous avez de plus précieux, de plus
douloureux, de plus vulnérable aussi, — votre fierté — c’est sur
votre fierté que vous prenez vos affreuses revanches. Vous êtes une
petite sainte, Françoise, voilà le mot. Vous êtes une petite sainte,
seulement votre sainteté est sans objet. Sans connaissance et sans
objet, comme ma tristesse, ma tristesse qui épouse si étroitement la
vôtre, bien que la source en soit tellement impure que j’ai honte de la
nommer devant vous — la débauche — et de toutes la plus
médiocre, la débauche de l’homme de lettres, d’un marchand
d’histoires imaginaires.
— La débauche ! fit-elle en serrant sa bouche pâle.
— Ne me cherchez pas d’excuse. Je n’en ai pas d’autre que
l’ennui. Personne, je pense, ne s’est ennuyé comme moi ; c’est par
l’ennui que je me connais une âme. Du moins ai-je fait chaque fois
ce qu’il fallait pour la rendormir sitôt que l’ennui la réveillait. Au lieu
que vous, chère petite folle, vous provoquez sans cesse la vôtre,
vous ne lui laissez nul repos, ainsi qu’un dompteur avec ses
fourches et son fouet, et elle finira par vous manger.
— Quelle idée vous avez là ! s’écria-t-elle en riant de toutes ses
dents, mais livide.
— Écoutez-moi ! écoutez-moi ! encore une minute. Nous sommes
fous. Nous sommes deux fous. Vous êtes dans l’ombre d’une aile
immense qui va se refermer sur nous. On fait sa part à l’ennui, au
vice, au désespoir même : on ne fait pas à l’orgueil sa part.
Elle tourna vers lui son visage sérieux, paisible, et il le vit, avec
surprise et presque avec terreur, ruisselant de larmes.
— L’orgueil ? Méchant, dit-elle à voix basse, méchant que vous
êtes, est-ce donc pour rire que j’ai avoué ce que… oui ! ce que
n’importe quelle autre que moi vous eût caché.
— Je n’en demandais pas tant, pauvre chérie. Ne me méprisez
pas trop vite, Françoise ! Je venais à vous comme un homme qui a
perdu sa vie, qui n’en éprouve que de l’ennui sans remords, qui l’a
perdu sans savoir où. Et il fallait que je fusse bien malade, à mon
insu, pour songer un moment à acheter quelque chose, une bicoque,
une espèce d’ermitage (l’ermitage d’un homme de lettres, hélas ! je
vois ça !) dans ce pays pluvieux qui sent même en avril la pourriture
de l’automne. Mais je vous ai rencontrée. Pour la première fois, je
vous ai rencontrée chez Madame Addington. Pensez-vous que j’ai
pu croire, un seul instant, que vous étiez une jeune fille comme les
autres ? Étais-je en droit de vous demander ce qu’exige un
amoureux de vingt ans ? Étais-je en droit de rien demander ? Je ne
voyais que ma tristesse, ma propre tristesse, qui se levait dans vos
yeux calmes. Je n’attendais de vous que la pitié lucide, divinatrice,
qui vous tient lieu d’expérience, ce pressentiment de la douleur
d’autrui si fatal, si déchirant qu’il passe toute poésie. Était-il utile de
m’éprouver, Françoise, d’éprouver mes forces, au risque de détruire
d’un coup la dernière et misérable chance qui me restât d’être
heureux ? Devais-je courir ce risque avec vous ?
— Je vous prie de me pardonner, fit-elle après un si long silence
que le tintement d’une enclume vint jusqu’à eux, sur une bouffée de
vent aigre, du village lointain. Je vous prie de me pardonner, mon
amour.
— Acceptez maintenant d’être ma femme. Promettez-moi du
moins que vous accepterez un jour. A quoi bon nous enfuir comme
deux voleurs, courir jusqu’en Syrie, lorsqu’il était si facile de vous
demander à votre père, et de passer outre s’il refusait ?
— N’exigez pas des choses impossibles, dit-elle pleurant
toujours, mais sans aucun sanglot, sans un tressaillement de son
lumineux visage. Oh ! ce n’est pas ici un caprice, cruel ou non. Je
serai votre maîtresse, Jacques, mon chéri, je ne serai que votre
maîtresse, je serai à vous sur un mot, sur un signe, je n’appartiens
qu’à vous. Que faut-il de plus ? Mais je ne serai pas votre femme. Je
ne porterai pas votre nom. Il ne tenait qu’à moi de me taire ; j’ai
parlé, vous me prenez quand même, c’en est assez. Mon amour, j’ai
reçu votre pardon sans mourir de honte ; n’exigez pas que cela
devienne un pardon légalisé, une affaire entre hommes de loi. Les
saints, dont vous parliez tout à l’heure, n’ont rien qu’au jour le jour,

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Fitness and Wellness 12th Edition,

(eTextbook PDF) for Concepts of Fitness And Wellness: A

Health and Wellness 12th Edition – Ebook PDF Version

Fit & Well: Core Concepts and Labs in Physical Fitness

Fitness and Wellness 13th Edition Wener W.K. Hoeger

Questions and Answers: A Guide to Fitness and Wellness

Total Fitness and Wellness, 8th Edition Scott K. Powers

(eBook PDF) Fit & Well: Core Concepts and Labs in

Principles and Labs for Fitness and Wellness Werner

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Exercise Prescriptions 63 Elliptical Training/Stair Climbing 111

© Fitness & Wellness, Inc.

Exercise and Weight Management 162 Tai Chi 200

The Myth of Spot Reducing 164 Visual Imagery 201

Considerations for Women 250

© Fitness & Wellness, Inc.

Relevant Fitness and Wellness Issues 239

diorespiratory endurance, muscular strength and

●● implement a cardiovascular disease risk-reduction Chapter 3, Exercise Prescription

training (HIIT) and its wide range of applications for

Chapter 7, Stress Management

Chapter 8, Physical Fitness and Wellness

© Fitness & Wellness, Inc.

wherever you want.

Christine Sholtey, Waubonsee Community College

Reviewers for the 10th edition:

Nicholas Farkouh, College of Staten Island

American College of Sports Medicine and also of the Re-

age of 48. He raced in the sport of luge along with his

© Fitness & Wellness, Inc.

retrieving the most current scientific information that

© Fitness & Wellness, Inc.

held positions as an Editorial Coordinator for BYU

healthy lifestyle program.

Real life StoRy | Jordan’s Experience

Figure 1.1 Leading causes of death in the United

© Fitness & Wellness, Inc.

others. They sometimes are referred to as hypokinetic

Figure 1.2 Life expectancy at birth for selected

Pregnant and Postpartum Women

intensity physical activity should get at least 2 hours

Figure 1.4 Death rates by physical fitness levels.

Table 1.1 Long-Term (Chronic) Benefits of Exercise

Journée du 27 août 1880.

3e Section (surveillant général Gros).

… et en marge, souligné au crayon bleu : ne détacher, sous

A ce moment la main du moribond ayant tâté au fond du sac un

Mille et une blagues à faire en société

Le jeune Français levait déjà le bras pour lancer l’absurde relique

N’ayez pas peur, dit-elle. La Rance déborde : depuis Verneuil, le

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