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vi CONTENTS
© Fitness & Wellness, Inc.

Physical Stillness: A Deadly Proposition 232 Stability Exercise Balls 265
Exercise Volume 232 Elastic-Band Resistive Exercise 265
Rate of Progression 232 Exercise Safety Guidelines 266
Fitness Benefits of Aerobic Activities 233 Setting Up Your Own Strength-Training Program 267
Getting Started and Adhering to a Lifetime Exercise Program 235 Assess Your Behavior 272
A Lifetime Commitment to Fitness 235 Assess Your Knowledge 272
Assess Your Behaviour 239 Strength-Training Exercises without Weights 273
Assess Your Knowledge 239 Strength-Training Exercises with Weights 277
Stability Ball Exercises 287
Chapter 7
Muscular Fitness: Strength and Endurance 241 Chapter 8
Strength-Training Benefits 243 Muscular Flexibility 290
Muscular Fitness and Aging 244 Benefits of Good Flexibility 292
Gender Differences 245 Flexibility in Older Adults 293
Changes in Body Composition 246 Factors Affecting Flexibility 293
Assessment of Muscular Strength and Endurance 247 Assessment of Flexibility 294
Muscular Strength: Hand Grip Strength Test 247 Interpreting Flexibility Test Results 294
Muscular Endurance Test 248 Principles of Muscular Flexibility Prescription 298
Muscular Strength and Endurance Test 248 Modes of Training 298
Strength-Training Prescription 254 Physiological Response to Stretching 299
Types of Muscle Hypertrophy 254 Intensity 300
Factors That Affect Muscular Fitness 254 Repetitions 300
Principles Involved in Strength Training 256 Frequency of Exercise 300
Mode of Training 256 When to Stretch? 300
Resistance (Intensity) 259 Flexibility Exercises 301
Sets 260 Contraindicated Exercises 301
Frequency 260 Preventing and Rehabilitating Low Back Pain 301
Exercise Variations 261 Effects of Posture 306
Plyometrics 262 Preventing “Text Neck” 307
Strength Gains 262 Effects of Stress 308
Strength-Training Exercises 262 Proper Body Mechanics for Back Care 308
Dietary Guidelines for Muscular and Strength Development 262 Personal Flexibility and Low Back Conditioning Program 308
Core Strength Training 264 Assess Your Behavior 312
Pilates Exercise System 265 Assess Your Knowledge 312
Copyright 2017 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).
Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
CONTENTS vii
Flexibility Exercises 313
Exercises For the Prevention and Rehabilitation of
Lower Back Pain 316
Chapter 9
Comprehensive Fitness Programming 318
Traditional Fitness Activities 320
Walking 321
Jogging 321
Strength Training 321
Hiking 322
Aerobics and Group Cardio Classes 322
Swimming 322
Water Aerobics 323

Cycling 324
Cross-Training 325
Cross-Country Skiing 325
Rowing 326
Elliptical Training/Stair Climbing 326
Muscle Soreness and Stiffness 338
Racquet Sports 326
Exercise Intolerance 339
Yoga 327
Side Stitch 339
New Fitness Trends 327
Shin Splints 340
High Intensity Interval Training (HIIT) 327
Muscle Cramps 340
Core Training 328
Exercise and Aging 340
Group Personal Training 328
Preparing for Sports Participation 341
Outdoor Training 328
Base Fitness Conditioning 342
Fitness Boot Camp 328
Sport-Specific Conditioning 342
Bodyweight Training 328
Overtraining 345
Circuit Training 329
Periodization 345
Functional Fitness 329
Personal Fitness Programming: An Example 346
Dance Fitness 330
You Can Get It Done 348
Specific Exercise Considerations 330
Assess Your Behavior 349
Natural High during Exercise 330
Assess Your Knowledge 349
Asthma and Exercise 330
Arthritis and Exercise 331
Diabetes and Exercise 331 Chapter 10
Exercise during Pregnancy 333
Preventing Cardiovascular Disease 354
Exercise and Dysmenorrhea 335
Exercise and Menstruation 335 Prevalence of Cardiovascular Disease 356
Exercise and Smoking 335 Stroke 357
Meal Timing and Exercise 335 Coronary Heart Disease 357
Time of Day for Exercise 335 Coronary Heart Disease Risk Profile 358
Exercise in Heat and Humidity 335 Leading Risk Factors for CHD 358
Fluid Replacement during Exercise 336 Physical Inactivity 359
Cold Weather and Exercise 337 Abnormal Electrocardiograms 363
Exercising with the Cold or Flu 338 Abnormal Cholesterol Profile 364
Exercise-Related Injuries 338 Elevated Triglycerides 372
Acute Sports Injuries 338 Elevated Homocysteine 373
viii CONTENTS
Inflammation 374 Stress Adaptation 423

Diabetes 375 Alarm Reaction 423
Hypertension 378 Resistance 423
Excessive Body Fat 383 Exhaustion/Recovery 423
Tobacco Use 383 Perceptions and Health 424
Tension and Stress 384 Self-Esteem 424
Personal and Family History 385 Fighting Spirit 425
Age 385 Sources of Stress 425
Other Risk Factors for Coronary Heart Disease 385 Behavior Patterns 428
Cardiovascular Risk Reduction 386 Vulnerability to Stress 429
Assess Your Behavior 386 Time Management 430
Assess Your Knowledge 387 Five Steps to Time Management 430
Time Management Skills 433
Chapter 11 Technostress 434

Coping with Stress 439
Cancer Prevention 388
Physical Activity 440
How Cancer Starts 390 Relaxation Techniques 442
DNA Mutations 390 Meditation 446
Tumor Formation 391 Yoga 448
Metastasis 392 Tai Chi 449
Genetic vs Environmental Risk 392 Which Technique Is Best? 449
Incidence of Cancer 393 Assess Your Behavior 452
Guidelines for Preventing Cancer 394 Assess Your Knowledge 452
Dietary Changes 396
Excessive Body Weight 401
Abstaining from Tobacco 401 Chapter 13
Avoiding Excessive Exposure to Sun 401 Addictive Behavior 453
Monitoring Estrogen, Radiation Exposure, and Potential Addiction 455
Occupational Hazards 403
Risk Factors for Addiction 456
Physical Activity 403
Drugs and Dependence 456
Other Factors 404
Nonmedical Use of Prescription Drugs 457
Early Detection 404
Inhalant Abuse 457
Cancer: Assessing Your Risks 405
Marijuana 459
Risk Factors for Common Sites of Cancer 405
Cocaine 460
What Can You Do? 417
Methamphetamine 461
MDMA (Ecstasy) 462
Heroin 463
New Psychoactive Substances (NPS) 464
Chapter 12 Synthetic Cannabinoids (Fake Pot or Spice) 465

Alcohol 465
Stress Assessment and Management
Treatment of Addictions 470
Techniques 418
Tobacco Use 470
The Mind–Body Connection 420 Morbidity and Mortality 471
The Brain 420 Effects on Cardiovascular
The Immune System 420 System 471
Sleep and Wellness 421 Smoking and Cancer 472
Stress 422 Other Forms of Tobacco 473
CONTENTS ix
Health Care Costs of Tobacco Use 474
Trends 474
Chapter 15
Why People Smoke 475
Lifetime Fitness and Wellness 509
Smoking Addiction and Dependency 475 Life Expectancy and Physiological Age 512
“Why Do You Smoke?” Test 475 Conventional Western Medicine 513
Smoking Cessation 476 Finding a Physician 513
“Do You Want to Quit?” Test 476 Searching for a Hospital 513
Breaking the Habit 477 Complementary and Alternative Medicine 519
Quitting Cold Turkey 480 Types of CAM Practice 520
Cutting Down Gradually 480 Costs for CAM 520
Nicotine-Substitution Products 481 CAM Shortcomings 520
Electronic Cigarettes 481 Finding a CAM Practitioner 521
Life after Cigarettes 484 Integrative Medicine 522
Assess Your Behavior 487 Quackery and Fraud 522
Assess Your Knowledge 487 Looking at Your Fitness Future 525
Health/Fitness Club Memberships 525
Chapter 14 Personal Trainers 526
Purchasing Exercise Equipment 527
Preventing Sexually Transmitted
Infections 488 Self-Evaluation and Behavioral Goals for the Future 530
Self-Evaluation 530
Types and Causes of Sexually Transmitted
Behavioral Goals for the Future 530
Infections 491
The Fitness and Wellness
Chlamydia 491
Experience and a Challenge for the Future 530
Gonorrhea 492
Syphilis 493
Trichomoniasis 493
Human Papillomavirus (HPV) and Genital Warts 494 Appendix A: Physical Fitness
Genital Herpes (HSV) 495 and Wellness Profile 538
Hepatitis 496 Appendix B: Nutritive Value
HIV and AIDS 496 of Selected Foods 540
Preventing Sexually Transmitted Infections 504
Wise Dating 504
Notes and Suggested Readings 554
Monogamous Sexual Relationship 504 Answer Key 566
Reducing the Risk for STIs and HIV Infection 505
Glossary 567
Assess Your Knowledge 507 Index 575
Preface
The American lifestyle does not provide the human body the environment affects our health is vital if we wish to
with sufficient physical activity to enhance or maintain ade- achieve and maintain wellness. Yet we are so habituated to
quate health. In reality, our way of life is such a serious this modern-day environment that we miss the subtle ways
threat to our health that it increases the deterioration rate of it influences our behaviors, personal lifestyle, and health
the human body and leads to premature illness and every day. As you study and assess physical fitness and
mortality. wellness parameters, you will need to take a critical look at
your behaviors and lifestyle—and most likely make selected
People in the United States say they believe that physical ac-
lifetime changes to promote overall health and wellness. As
tivity and positive lifestyle habits promote better health, but
you understand and live the concepts presented in this
most do not reap these benefits because they simply do not
book, your value system will change and you’ll be prepared
know how to implement and maintain a sound physical fit-
to embark on a lifetime physical fitness and wellness
ness and wellness program that will yield the desired results.
journey.
About one-half of the adults in the United States do not
achieve the recommended daily amount of aerobic activity The book is organized in the most efficient manner possi-
and an ever lower amount meet the guidelines for muscular ble for students to derive the greatest benefit from its con-
(strength) fitness, thereby placing themselves at risk for pre- tents. Each chapter starts with the chapter objectives,
mature morbidity and early death. followed by Frequently Asked Questions (FAQ) and Real Life
Stories that will pique the students’ interest in the chapter’s
Furthermore, the energy (caloric) expenditure that used to
topic. The chapter contents are presented next, with exten-
result from activities other than planned daily exercise and
sive use of graphs, charts, tables, activities, critical thinking
basic body functions has also substantially decreased during
questions, keys to wellness, informational boxes, behavior
the last century (known as nonexercise activity thermogene-
modification boxes, definitions of key terms, and photo-
sis or NEAT). Examples of these activities include standing
graphs to maximize student learning, content retention,
and walking while performing tasks, yard work, houseclean-
and motivation for healthy lifetime behavioral change. As
ing, gardening, taking stairs, walking to and from stores or
no other textbook, the Hoegers’ Fitness & Wellness series
offices, or using a bicycle as the primary mode of transpor-
makes exceptional use of these special pedagogical aids
tation, and so on. NEAT used to represent a major portion
and high-interest features.
of daily energy expenditure. This overall decline in physical
activity accelerates aging, obesity, and loss of physical func- A unique feature of Lifetime Physical Fitness & Wellness is
tion, and further contributes to the development of chronic the activity experiences provided as key information is ad-
disease and premature mortality. dressed in each chapter. These activities allow each student
to develop A Personalized Program according to individual
A regular exercise program is as close as we get to the mira-
needs. All chapters highlight key wellness concepts through-
cle pill that people look for to enjoy good health and quality
out the text and conclude with Assess Your Behavior and As-
of life over a now longer lifespan. Myriad benefits of exercise
sess Your Knowledge sections so that students may evaluate
include enhanced functional capacity; increased energy;
the impact of the subject matter on their personal lifestyle
weight loss; improved mood, self-esteem, and physical ap-
and their understanding of the chapter contents through 10
pearance; and decreased risk for many chronic ailments, in-
multiple-choice questions.
cluding obesity, cardiovascular disease, cancer, and diabetes.
As stated as far back as 1982 in the prestigious Journal of the Scientific evidence has clearly shown that improving the
American Medical Association, “There is no drug in current quality—and most likely the longevity—of our lives is a
or prospective use that holds as much promise for sustained matter of personal choice. The biggest challenge we face in
health as a lifetime program of physical exercise.” the 21st century is to learn how to take control of our per-
sonal health habits to ensure a better, healthier, happier,
The benefits of exercise along with healthy lifestyle habits
and more productive life. The information presented in
are only reaped through action. Along with the most up-to-
this book has been written with this goal in mind and
date health, fitness, and nutrition guidelines, the informa-
provides the student with the necessary tools and guide-
tion in this book provides extensive behavior modification
lines to implement and adhere to a Lifetime Physical Fit-
strategies to help you abandon negative habits and adopt
ness and Wellness Program. The emphasis throughout the
and maintain healthy behaviors.
book is on teaching the students how to take control of
Many of the behaviors we adopt are a product of our envi- their personal lifestyle habits so that they can do what is
ronment and value system. Unfortunately, we live in a necessary to stay healthy and realize their highest poten-
“toxic” health/fitness environment. Becoming aware of how tial for well being.
PREFACE xi
New in the 14th Edition ● A broadened discussion on the concept of chronic and acute
inflammation and the role of nutrition in its prevention
All 15 chapters in the 14th edition of Lifetime Physical ● New content about the current recommendations for sat-
Fitness & Wellness: A Personalized Program have been urated fat replacement in the diet for cardiovascular dis-
revised and updated according to recent advances and ease prevention
recommendations in the field, including information re- ● Additional information on the key role of adequate pro-
ported in the literature and at professional health, fitness,
tein intake throughout the day for health and weight
and sports medicine conferences. In addition to selected
management
new photography, figures, and keys to wellness and insert
boxes, the following are the most significant changes to ● New updates on nutrient supplements, including Vitamin
this edition. D supplementation
Chapter 4, Body Composition

Chapter Updates ● New global recommendations for health metrics, includ-
Chapter 1, Physical Fitness and Wellness ing a discussion of the way waist circumference, waist-to-
● An expanded section on Sitting Disease, a 21st century ail- height-ratio (WHtR), and BMI are being used in con-
ment coined by the scientific community to explain the junction to prevent disease
detrimental effects of excessive sitting ● Expanded discussion on WHtR and the way it is used
● Reorganization of chapter material to better highlight the to more accurately predict disease in public health measures
importance of daily physical activity and nonexercise
thermogenesis (NEAT) Chapter 5, Weight Management
● Updated information about exercise as a preventative
● Updated data on the obesity epidemic in the United States
health measure and its effectiveness as a treatment mo- ● Recommendations for preventing the dreaded “Freshman
dality as compared to drug treatments 15” weight gain syndrome
● A new feature box outlining the latest research on dis- ● New information about EDNOS (Eating Disorders Not
tracted driving accidents and the cognitive processes be- Otherwise Specified) and the Federal Trade Commission’s
hind a variety of driving scenarios Weight-Loss Gimmick “7 Gut Check Claims”
● New data regarding exercise and brain function, includ- ● A discussion on the rate of weight loss in men vs. women
ing the role of exercise to combat cognitive decline and ● The latest information about light exposure and BMI
Alzheimer’s disease
● A discussion on the role of strength training on visceral
● Exploration of the causes behind the U.S.’s lagging life fat loss
expectancy
● An enhanced section on the importance of proper caloric
● A new section highlighting activity tracker options distribution throughout the day for adequate weight
Chapter 2, Behavior Modification management
● A new section on Values and Behavior that explains the ● Additional suggestions for weight-loss strategies
way core values are formed with new information on the
role of the prefrontal cortex of the brain in carrying out
Chapter 6, Cardiorespiratory Endurance
value-centered behavior ● Updates on the benefits of aerobic exercise, an adequate
cool-down phase following aerobic exercise, and the
Updated and expanded information about the brain and
health consequences of physical stillness (sitting disease)
●
habit formation
● The latest recommendations for a suitable rate of training
An introduction to mindfulness and willpower and their
progression for individuals suffering from chronic diseases
●
role in goal achievement

● Updated statistics about the negative effects of a seden- Chapter 7, Muscular Fitness
tary lifestyle and our food-abundant environment ● Enhancements to the content on training order (aerobic
Chapter 3, Nutrition for Wellness vs. strength training), on aging and sarcopenia, and on
sufficient protein intake for young and older adults
● Editorial changes throughout the chapter to update nutri-
tion concepts based on the most current research and re- ● Expanded information about timing, dose, and type of
ports in the field protein intake
● New evidence on the detrimental effects of excessive ● An updated discussion on strength training and visceral fat
sugar in the diet and the effects of liquid calories on ● An introduction to the concepts of myofibrillar and plas-
health and weight control mic hypertrophy
xii PREFACE
Chapter 8, Muscular Flexibility Chapter 12, Stress Assessment

● New figure listing ergonomic tips to improve the com- and Management Techniques
puter workspace, provide optimal lower back support, ● New section on the damaging role of “technostress” in to-
and ensure correct sitting posture while working at a desk day’s technology-dependent age, including tips on managing
● New tips to prevent the instance of “text neck” symptoms tech-related stress at home, at school, and in the work place
that stem from the overuse of smartphones and other ● New information on the importance of proper breathing
mobile devices as a natural mechanism to reduce stress
● Expanded section on preventing and rehabilitating low ● Expanded information on the benefits of mindfulness
back pain to include the importance of core-strengthen- meditation, tai chi, and yoga for stress management
ing exercises
Chapter 13, Addictive Behavior
Chapter 9, Comprehensive Fitness ● Updated data on the most recent trends in substance
Programming abuse reported in the National Survey on Drug Use
● Expanded information on high intensity interval training and Health by the U.S. Department of Health and Hu-
(HIIT) and its wide range of applications for peak perform- man Services
ers, new exercisers, and patients of chronic illness alike ● New section describing the alarming spread of what the
● Discussions of new fitness trends in areas including func- Commission on Narcotic Drugs has termed new psycho-
tional fitness, HIIT, high-intensity circuit training active substances (NPS), also known as “designer” or
(HICT), outdoor training, cross training, and senior fit- “synthetic” drugs
ness solutions including tai chi ● Enhanced section on synthetic cannabinoids (known as
● New updated information about the “runner’s high” synthetic marijuana or Spice) which are the most preva-
lent NPS in the United States
Chapter 10, Preventing Cardiovascular Disease ● Discussions of recent trends in illicit drug use, energy
● Up-to-date data on the prevalence of cardiovascular drink consumption, and e-cigarette use have been up-
disease dated and expanded
● New information provided throughout the chapter, in-
cluding the role of dietary cholesterol, saturated fat, and Chapter 14, Preventing Sexually
refined carbohydrates on heart disease risk; trans fat and Transmitted Infections
cardiovascular disease; medication use and exercise; the ● New content is presented on the prevalence and preven-
PLAC blood test for heart disease and genetic testing for tion of Hepatitis B as an STI
heart disease; exercise and type 2 diabetes; stress and ● Expanded introductory information detailing the types
CHD; and high blood pressure as a risk factor for CHD and causes of the eight most common STIs and whether
● Thorough discussion about the recently released heart dis- they are curable or treatable
ease and stroke prevention guidelines by the American ● The most recent findings in the success of antiretroviral
Heart Association and the American College of Cardiology therapy in the suppression of the HIV virus in infected
patients
Chapter 11, Cancer Prevention
● Current data and graphs on the prevalence of STIs
● New information detailing the way cancer develops at the have been added and updated according to the newest
cellular level to help students better understand the cause data from the Centers for Disease Control and Preven-
and effect of cancer risk and prevention tion (CDC)
● A review of innovative breakthroughs regarding telo-
meres and their role in cancer and aging Chapter 15, Lifetime Fitness and Wellness
● A new section about genetic vs. environmental influences ● New information on the growing trend of integrative
on cancer risk medicine in hospitals, practices, and treatment
● An introduction to the field of epigenetics, with a biologi- centers
cal explanation of the epigenome and a discussion of how ● Expanded guidelines for choosing a personal fitness
lifestyle choices turn certain genes on or off, changing trainer
their expression ● Updated resources where students can access credible re-
● Practical, day-to-day suggestions for avoiding cancer risk search on health and wellness topics
added throughout ● New data graph illustrating the prevalence of various
● Updated data on the incidence and mortality rates of cancer, types of complementary and alternative medicine (CAM)
along with the most common site-specific cancer risk factors in the United States
PREFACE xiii
Additional Course Resources center provides access to thousands of trusted health

sources, including academic journals, magazines, news-
● Health MindTap for Lifetime Physical Fitness & Well- papers, videos, podcasts, and more. It is updated daily to
ness. Instant Access Code, ISBN-13: 9781305869943. offer the most current news about topics related to your
MindTap is well beyond an e-Book, a homework solution health course.
or digital supplement, a resource center website, a course ● Behavior Change Workbook. ISBN-13: 9780495011453.
delivery platform, or a learning management system. More The Behavior Change Workbook includes a brief discus-
than 70 percent of students surveyed said it was unlike sion of the current theories behind making positive life-
anything they have seen before. MindTap is a new personal style changes along with exercises to help students make
learning experience that combines all your digital assets— these changes in their everyday lives.
readings, multimedia, activities, and assessments—into a ● Careers in Health, Physical Education, and Sports,
singular learning path to improve student outcomes.
2e. ISBN-13: 9780495388395. This unique booklet takes
● Diet & Wellness Plus. The Diet & Wellness Plus App in students through the complicated process of picking the
MindTap helps you gain a better understanding of how type of career they want to pursue; explains how to pre-
nutrition relates to your personal health goals. It enables pare for the transition into the working world; and pro-
you to track your diet and activity, generate reports, and vides insight into different career paths, education re-
analyze the nutritional value of the food you eat! It in- quirements, and reasonable salary expectations. A
cludes more than 55,000 foods in the database, custom designated chapter discusses some of the legal issues that
food and recipe features, and the latest dietary references, surround the workplace, including discrimination and
as well as your goal and actual percentages of essential nu- harassment. This supplement is complete with personal
trients, vitamins, and minerals. It also helps you to iden- development activities designed to encourage students to
tify a problem behavior and make a positive change. After focus on and develop better insight into their futures.
completing a wellness profile questionnaire, Diet & Well- ● Readings for a Healthy Living. ISBN-13: 9780759359444.
ness Plus will rate the level of concern for eight different
This reader features twelve articles written by author Di-
areas of wellness, helping you determine the areas where
anne Hales and published in PARADE magazine. Readings
you are most at risk. It then helps you put together a plan
include “Take Your Meds—The Right Way,” “You Can
for positive change by helping you select a goal to work
Think Yourself Thin,” “Getting Yourself Back on Track,”
toward—complete with a reward for all your hard work.
“Too Tough to Seek Help,” and “The Best Medical
The Diet & Wellness Plus App is accessed from the App Help Online.”
dock in MindTap and can be used throughout the course
for students to track their diet and activity and behavior
change. There are activities and labs in the course that
have students access the App to further extend learning
Brief Author Biographies
and integrate course content. Werner W.K. Hoeger is a Professor Emeritus of the Depart-
● Instructor Companion Site. Everything you need for ment of Kinesiology at Boise State University. He remains
your course in one place! This collection of book-spe- active in research and continues to lecture in the areas of ex-
cific lecture and class tools is available online via http:// ercise physiology, physical fitness, health, and wellness.
www.cengage.com/login. Access and download Power-
Dr. Hoeger completed his undergraduate and Master’s de-
Point presentations, images, an instructor’s manual, vid-
grees in physical education at the age of 20 and received his
eos, and more.
Doctorate degree with an emphasis in exercise physiology at
● Cengage Learning Testing Powered by Cognero. the age of 24. He is a Fellow of the American College of
Cengage Learning Testing Powered by Cognero is a flexi- Sports Medicine and also of the Research Consortium of
ble, online system that allows you to: SHAPE America (Society of Health and Physical Educators).
● author, edit, and manage test bank content from multi- In 2002, he was recognized as the Outstanding Alumnus
ple Cengage Learning solutions from the College of Health and Human Performance at
Brigham Young University. He is the recipient of the first
● create multiple test versions in an instant Presidential Award for Research and Scholarship in the Col-
● deliver tests from your LMS, your classroom, or wher- lege of Education at Boise State University in 2004.
ever you want
In 2008, he was asked to be the keynote speaker at the VII
● Global Health Watch. Instant Access Code, ISBN-13: Iboamerican Congress of Sports Medicine and Applied Sci-
9781111377335. Printed Access Card, ISBN-13: ences in Mérida, Venezuela, and was presented with the Dis-
9781111377311. Updated with today’s current headlines, tinguished Guest of the City recognition. In 2010, he was also
Global Health Watch is your one-stop resource for class- honored as the keynote speaker at the Western Society for Ki-
room discussion and research projects. This resource nesiology and Wellness in Reno, Nevada.
xiv PREFACE
Dr. Hoeger uses his knowledge and personal experi-

ences to write engaging, informative books that
thoroughly address today’s fitness and wellness
issues in a format accessible to students. Since 1990,
he has been the most widely read fitness and
wellness college textbook author in the United
States. He has published a total of 62 editions of his
9 fitness and wellness-related titles. Among the text-
books written for Cengage Learning are Principles
and Labs for Fitness and Wellness, thirteenth edition;
Fitness and Wellness, twelfth edition; Principles and
Labs for Physical Fitness, tenth edition; Wellness:
Guidelines for a Healthy Lifestyle, fourth edition; and

Water Aerobics for Fitness and Wellness, fourth
edition (with Terry-Ann Spitzer Gibson).
Dr. Hoeger was the first author to write a college
fitness textbook that incorporated the “wellness”
concept. In 1986, with the release of the first edi-
tion of Lifetime Physical Fitness & Wellness, he introduced
the principle that to truly improve fitness, health, and quality As an innovator in the field, Dr. Hoeger has developed many
of life and to achieve wellness, a person needed to go beyond fitness and wellness assessment tools, including fitness tests
the basic health-related components of physical fitness. His such as the Modified Sit-and-Reach, Total Body Rotation,
work was so well received that every fitness author immedi- Shoulder Rotation, Muscular Endurance, and Muscular
ately followed his lead. Strength and Endurance and Soda Pop Coordination Tests.
Proving that he “practices what he preaches,” he was the old-
est 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, and so far only time, in Winter Olympics history
that father and son competed in the same event. In 2006, at
the age of 52, he was the oldest competitor at the Winter
Olympics in Turin, Italy. In 2011, Dr. Hoeger raced in the
800-, 1,500-, and 5,000-meter events in track and field at the
World Masters Athletic Championships held in Sacramento,
California. At different times and in different distances in
© Ricardo Raschini
PREFACE xv
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 38 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 de-
grees in English with an emphasis in editing for publication.
For the past 15 years Amber has enjoyed 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 educa-
tion textbooks and workbooks. During the last decade, Che-
rie has been working as a freelance writer and editor;
writing research and marketing copy for client magazines,
newsletters, and websites; and contracting as a textbook
copy editor for Cengage Learning (previously under Thom-
son 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 signifi-
cant 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 literature available in the health, fit-
ness, wellness, and sports medicine fields. Their work has
greatly enhanced the excellent quality of these textbooks.
2012, 2013, 2014, and 2015, he reached All-American stan- They are firm believers in living a healthy lifestyle, they regu-
dards for his age group by USA Track and Field (USATF). larly attend professional meetings in the field, and they are
In 2015, he finished third in the one mile run at the USATF active members of the American College of Sports Medicine.
Masters Indoor Track and Field National Championships,
and third and fourth respectively in the
800- and 1,500-meters at the Outdoor
National Senior Games.
Sharon A. Hoeger is Vice-President of Fitness
& Wellness, Inc. of Boise, Idaho. Sharon re-
ceived her degree in computer science from
Brigham Young University. She is extensively in-
volved in the research process used in 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 innova-
tions in this area since the publication of the
first edition of Lifetime Physical 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
xvi PREFACE
Acknowledgments Laura Baylor, Blue Ridge Community College

Laura Brieser-Smith, Front Range Community College
This book is dedicated to Dr. Lois S. Hale and Dr. David R.
Hopkins—colleagues, mentors, and lifetime friends. We are Cynthia Burwell, Norfolk State University
grateful for their unconditional help and support through- Lisa Chaisson, Houston Community College
out the years.
Kelli Clay, Georgia Perimeter College
The completion of the 14th edition of Lifetime Physical Fit-
ness & Wellness: A Personalized Program was made possible Karen Dennis, Illinois State University
through the contributions of many individuals. In particu- Ali El-Kerdi, Philadelphia University
lar, we would like to express our gratitude to the reviewers
of the 13th edition; their valuable comments and sugges- Leslie Hedelund, St. Clair County Community College
tions are most sincerely appreciated. Scott Kinnaman, Northwest Nazarene University
Jerome Kotecki, Ball State University
Reviewers for the 14th edition: Justin Kraft, Missouri Western State University
Nancy A. Winberg, Western Technical College Wayne Lee, Jr., Delta State University
Sarah Hilgers-Greterman, North Dakota State University Julia Leischner, Benedictine University
Paulette Howarth, Bristol Community College Becky Louber, Northwest Nazarene University
Kelly Leavitt, Southwestern Oregon Community College Paul McDonald, Vermillion Community College
Mark Lee, North-West Shoals Community College Kason O’Neill, East Tennessee State University
Craig Newton, Community College of Baltimore County Kathryn Perry, Olivet College
Karen Polon, Cottey College William Pertet, Young Harris College
Deonna Shake, Abilene Christian University Vicki Shoemaker, Lake Michigan College
Alyssa Sinyard, St. Philip’s College Christine Sholtey, Waubonsee Community College
Barbara Tyree, Valparaiso University Carole Sloan, Henry Ford College
Sabine Zempleni, University of Nebraska, Lincoln John Stroffolino, Germanna Community College
Kym Atwood, University of West Florida Linda Villarreal, Texas A&M International University
1
Physical Fitness
and Wellness
The human body is extremely resilient during
youth—not so during middle and older age.
The power of prevention, nonetheless, is
yours: It enables you to make healthy lifestyle
choices today that will prevent disease in the
future and increase the quality and length of
your life.
Objectives
Understand the health and fitness consequences
of physical inactivity.
Identify the major health problems in the United
States.
Learn how to monitor daily physical activity.
Learn the Federal Physical Activity Guidelines
for Americans.
Define wellness and list its dimensions.
Define physical fitness and list health-related
and skill-related components.
State the differences among physical fitness,
health promotion, and wellness.
Distinguish between health fitness standards
and physical fitness standards.
Understand the benefits and significance of
participating in a comprehensive wellness
program.
List key national health objectives for the
year 2020.
Determine if you can safely initiate an exercise
program.
Image Source/Getty Images
Learn to assess resting heart rate and blood

pressure.
2 Lifetime Physical Fitness and Wellness: A Personalized Program
FAQ
Why should I take a Is the attainment of good physi- highest potential for well-being within
fitness and wellness cal fitness sufficient to ensure all dimensions of wellness.
course? good health? If a person is going to do only

Most people go to college to learn Regular participation in a sound physi- one thing to improve health,
how to make a living, but a fitness cal fitness program will provide sub- what would it be?
and wellness course will teach you stantial health benefits and signifi-
how to live—how to truly live life to cantly decrease the risk of many This is a common question. It is a
its fullest potential. Some people chronic diseases. And although good mistake to think, though, that you can
seem to think that success is mea- fitness often motivates toward adop- modify just one factor and enjoy well-
sured by how much money they tion of additional positive lifestyle be- ness. Wellness requires a constant
make. Making a good living will not haviors, to maximize the benefits for a and deliberate effort to change un-
help you unless you live a wellness healthier, more productive, happier, healthy behaviors and reinforce
lifestyle that will allow you to enjoy and longer life we have to pay atten- healthy behaviors. Although it is diffi-
what you earn. You may want to ask tion to all seven dimensions of well- cult to work on many lifestyle changes
yourself: Of what value are a nice in- ness: physical, social, mental, emo- all at once, being involved in a regular
come, a beautiful home, and a solid tional, occupational, environmental, physical activity program, avoiding ex-
retirement portfolio if at age 45 I suf- and spiritual. These dimensions are cessive sitting, observing proper nutri-
fer a massive heart attack that will interrelated, and one frequently af- tion, and avoiding addictive behavior
seriously limit my physical capacity fects the other. A wellness way of life are lifestyle factors to work on first.
or end life itself? requires a constant and deliberate ef- Others should follow, depending on
fort to stay healthy and achieve the your current lifestyle behaviors.
Modern-day conveniences lull people into a sedentary lifestyle.
S
cientific findings have shown that physical inactivity Advances in technology, however, have almost com-
and a negative lifestyle seriously threaten health and pletely eliminated the necessity for physical exertion in
hasten the deterioration rate of the human body. daily life. Physical activity is no longer a natural part of our
Movement and physical activity are basic functions for which existence. We live in an automated society, where most of
the human organism was created. the activities that used to require strenuous exertion can be
Chapter 1 Physical Fitness and Wellness 3
Real life StoRy | Jim’s Experience
I am pretty athletic and played baseball mistake choosing the college I did. procrastination. I could no longer
and basketball in high school. I also In order to blow off steam, I started wait to write a paper until the
grew up eating well, since my dad is a going to frat parties and drinking night before it was due and still
chef who specializes in healthy cuisine. too much. I would often get sick expect to get eight hours of sleep.
So when I got to college, I was sure and then suffer a hangover This change actually helped
that I was already doing everything the next morning. I didn’t me do better in my classes,
necessary to be healthy. However, see this as a problem which relieved some of
at the same time that I was congratulat- because it seemed to be my stress. The times when
ing myself for my healthy lifestyle, something a lot of stu- I still felt stressed out, I
I was practicing some very unhealthy dents were doing. And started meditating or lis-
habits without even thinking about it. to add to all that, after tening to relaxing music
My sleep schedule was horrible. months of high-impact instead of going out and
I would sometimes only get three to running on concrete sur- drinking. I also learned about
Karin Hildebrand Lau/ShutterStock.com
four hours of sleep a night. At times faces, I ended up injuring how to exercise safely and
I would pull an “all-nighter” and other my knee. I was barely able to move prevent injuries. I took up swimming,
times I would crash and sleep for around, let alone work out. I was only since it is a good, low-impact workout.
twelve hours. I drank huge amounts in my second year of college when I I feel like just how sometimes problems
of black coffee, diet soda, or energy took a fitness and wellness class. It was can snowball and lead to more prob-
drinks to stay alert. I was under a lot of then that I really thought about how lems, small changes for the better can
stress—I was pre-med and I was strug- my lifestyle was affecting my health sometimes snowball too; and once you
gling in some of my classes. My two and wellness. During the course of the improve one habit, other things in your
roommates and I did not get along, so class, I made several changes. I tried life become easier to fix. Because of the
there was constant fighting and tension to even out my sleep schedule and get changes I have made, the rest of my
between us. I felt isolated and unhappy, seven to eight hours a night. To make college career has been much healthier
and I questioned whether I had made a that happen, I had to work on my and happier than my first year.
accomplished by machines with the simple pull of a handle diseases, such as tuberculosis, diphtheria, influenza, kidney
or push of a button. disease, polio, and other diseases of infancy. Progress in the
Most nations, both developed and developing, are experi- medical field largely eliminated these diseases. Then, as more
encing an epidemic of physical inactivity. In the United people started to enjoy the “good life” (sedentary living, alco-
States, physical inactivity is the second greatest threat to pub- hol, fatty foods, excessive sweets, tobacco, and drugs), we saw a
lic health and is often referenced in new concerns about parallel increase in the incidence of chronic diseases such as
“Sitting Disease” and “Sedentary Death Syndrome” or SeDS. cardiovascular disease, cancer, diabetes, and chronic respiratory
(The number-one threat to public health is tobacco use—the diseases (Figure 1.1).
largest cause of preventable deaths.) As the incidence of chronic diseases climbed, we recog-
Worldwide obesity now claims triple the number of victims nized that prevention is the best medicine. Consequently, a
as malnutrition. Over the last two decades the world has fitness and wellness movement developed gradually in the
transitioned from one where populations did not have
enough to eat to one where, even in developing countries, an
GLOSSARY
abundance of unhealthy food and inactivity is causing obe-
sity, chronic diseases, and premature death. There is hope Sedentary Death Syndrome Sedentary Description of a
that, while individuals may feel powerless facing malnutri- (SeDS) Cause of deaths attrib- person who is relatively inactive
tion, people with the right knowledge and support can arm uted to a general lack of regular and whose lifestyle is character-
themselves against physical inactivity and obesity. Widespread physical activity. ized by a lot of sitting.
interest in health and preventive medicine in recent years is Health A state of complete Chronic diseases Illnesses
motivating people to reexamine the foods they eat, incorpo- well-being—not just the ab- that develop as a result of an
rate more movement into daily life activities, and participate sence of disease or infirmity. unhealthy lifestyle and last a
in organized fitness and wellness programs. Life expectancy Number of long time.
At the beginning of the 20th century, life expectancy for a years a person is expected to live
child born in the United States was only 47 years. The most based on the person’s birth year.
common health problems in the Western world were infectious
PeRSoNal PRofile: General Understanding of Fitness and Wellness

To the best of your ability, please answer the following questions. minutes of vigorous-intensity aerobic activity on a weekly
If you do not know the answer(s), this chapter will guide you basis.
through them. III. Agility, balance, coordination, reaction time, power, and
I. Physical fitness implies making a constant and deliber- speed are the basic components of health-related fitness.
ate effort to stay healthy and achieve the highest poten- True False
tial for well-being. True False
IV. My current blood pressure is / mm Hg.
II. The minimum requirement in the United States Federal
V. I am aware of risk factors in my life that can increase my
Physical Activity Guidelines is that you accumulate
chances of developing chronic diseases. Yes No
minutes of moderate-intensity aerobic activity or
Figure 1.1 Causes of deaths in the United States Figure 1.2 Factors that determine health and longevity.
for selected years.
100
90 Genetics
80
Percent of all deaths
70
60
50
Health &
40 longevity
30
20
© Cengage Learning
Environment Behavior
10
0
1900 1920 1940 1960 1980 2000 2010
Year
Influenza and
pneumonia Cancer
Cardiovascular
Tuberculosis
Accidents
disease
All other causes
1.1 Life Expectancy
SOURCE: National Center for Health Statistics, Division of Vital Statistics. Currently, the average life expectancy in the United States is
79.6 years (77.1 years for men and 81.9 years for women). In the
past decade alone, life expectancy has increased by one year—
1980s. People began to realize that good health is mostly the news, however, is not all good. The data show that people
self-controlled and that the leading causes of premature now spend an extra 1.2 years with a serious illness and an extra
death and illness can be prevented by adhering to positive two years of disability. Mortality has been postponed because
lifestyle habits. We all desire to live a long life, and wellness medical treatments allow people to live longer with various
programs seek to enhance the overall quality of life—for as chronic ailments (cardiovascular disease, cancer, and diabetes).
long as we live. Based on data from the World Health Organization (WHO),
There are three basic factors that determine our health the United States ranks 33rd in the world for life expectancy
and longevity: genetics, the environment, and our behavior (see Figure 1.3). Japan ranks first in the world with an overall
(Figure 1.2). In most cases we cannot change our genetic cir- life expectancy of 84.46 years. While the United States was
cumstances, though the budding field of epigenetics is showing once a world leader in life expectancy, over recent years, the
us that select genes can be switched on and off with lifestyle increase in life expectancy in the United States has not kept
choices. (For a more in-depth discussion on epigenetics see pace with that of other developed countries.
“Genetic vs Environmental Risk,” Chapter 11, pages 392–393.) Several factors may account for the current U.S. life expec-
We can certainly, however, exert control over the environment tancy ranking, including the extremely poor health of some
and our health behaviors so that we may reach our full physical groups (such as Native Americans, rural African Americans,
potential based on our genetic code. How we accomplish and the inner-city poor) and fairly high levels of violence (no-
this goal will be thoroughly discussed through the chapters of tably homicides). The current trend is a widening disparity
this book. between those in the United States with the highest and lowest
Figure 1.3 Life expectancy at birth for selected countries as of 2015. obese. As a nation, we are seeing the consequences
of these numbers unfold. The latest statistical up-
date from the American Heart Association reported
Brazil 70 77 that the incidence of diabetes has been climbing
Mexico 73 78 dramatically each year in parallel step with the in-
creased incidence of obesity.4 Currently, one of ten
United Arab Emirates 74 80
adults has type 2 diabetes. If we are unable to
Argentina 74 81 change the current trend, by 2050 the number of
adults suffering from diabetes could be one in three.
United States 77 82
This will be one in three of our current elementary
United Kingdom 78 83 to college-age youth. Diabetes is the third most ex-
pensive chronic disease to treat, preceded only by
Germany 78 83
angina (heart disease) and hypertension, respec-
Canada 79 84 tively. All three of these chronic conditions are
Spain 79 84
linked with obesity.5 Additional information on the
obesity epidemic and its detrimental health conse-
France 78 85 quences is given in Chapter 5.
Switzerland 80 85 Life expectancy for men in the United States is
almost 5 years lower than for women. For years it
Japan 81 88 had been assumed that the difference is based on
65 70 75 80 85 90 biology, but we are learning that most likely the
Years gender gap is related to lifestyle behaviors most
*Dark color is men; light color is women. commonly observed in men. Around 1980, the
gender gap in life expectancy was almost 8 years.
SOURCE: Central Intelligence Agency, “The World Factbook,” https://www.cia.gov/library The decrease in the gender gap is thought to be due
/publications/the-world-factbook/rankorder/2102rank.html, accessed March 30, 2015. to the fact that women are increasingly taking on
jobs, habits, and stressors of men including drink-
ing and employment outside the home.
life expectancy. For example, males in Fairfax County, Vir- Men, nonetheless, still report higher stress on
ginia can expect to live as long as males in Japan, while those the job and are less likely to engage in stress management
in Bolivar County, Mississippi have the same life expectancy programs. Also, 95 percent of employees in the 10 most dan-
as males in countries with much lower life expectancies, like gerous jobs are men. Furthermore, men’s health is not given
Pakistan. Physical activity trends by U.S. county, in most the same degree of attention in terms of public health poli-
cases, are aligned with life expectancy trends.1 cies. Fewer programs are available that specifically target
The United States also has not made headway with many men’s health issues. Thus, men need to take a more proactive
leading risk factors. Some countries, like Australia, have role for their own health and public health policies.
made progress by arranging primary care to better detect and “Masculinity” itself is also partially to blame. Studies have
intervene with hypertension, for example. The latest data in- consistently shown that men are less likely to visit a physician
dicate that one in four adults have at least two chronic condi- when something is wrong and are less likely to have preven-
tions, and among the elderly in the United States, four in five tive care visits to be screened for potential risk factors such as
are living with a minimum of two chronic diseases. In terms hypertension, elevated cholesterol, diabetes, obesity, sub-
of preventative health service, most of these patients do not stance abuse, and depression or anxiety. It is a troubling para-
receive 56 percent of the clinical recommendations from the dox considering that men are at greater risk for each of the
U.S. Preventative Services Task Force. Eva H. DuGoff of top risk factors for chronic disease. As a result, chronic
Johns Hopkins Bloomberg School of Public Health has said, diseases in men are often diagnosed at a later stage, when a
“Our system is not set up to care for people with so many cure or adequate management is more difficult to achieve.
different illnesses. Each one adds up and makes the burden of Men also drive faster than women and are more likely to
disease greater than the sum of its parts.” 2 engage in risk-taking activities. Of all road traffic fatalities
While not a single country has managed to lower its obesity among countries studied in the most recent OECD report, a
rate in more than 30 years, some countries have seen slower disparate 74 percent of victims were men.
rises in obesity than the United States. A report by the Organ- Although life expectancy in the United States gradually in-
isation for Economic Co-operation and Development (OECD) creased by 30 years over the past century, scientists from the
found that while the United States far outspent every other National Institute of Aging believe that in the coming decades
country in health care cost per capita, it also easily had the high- the average lifespan may decrease by as much as five years.
est rates of obesity of all 36 OECD countries.3 According to es- This decrease in life expectancy will be related primarily to the
timates from the Centers for Disease Control and Prevention, growing challenges of inactivity and obesity. The current gen-
35.1 percent of the adult population in the United States is eration of children may not outlive their parents.
Figure 1.4 Leading causes of death in the United States in

2013. Healthy Habits That Cut the Risk for
Serious Disease
According to the Centers for Disease Control and Prevention, four
Cardiovascular health habits can reduce your risk of chronic diseases such as
diseases
28.5%
heart disease, cancer, and diabetes by almost 80 percent:
Cancer
22.5% ● Get at least 30 minutes of daily moderate-intensity physical
activity.
Others ● Don’t ever smoke.
38.3%
● Eat a healthy diet (ample fruits and vegetables, whole grain
CLRD*
5.7% products, and low meat consumption).
Accidents ● Maintain a body mass index (BMI) of less than 30.
5%
*Chronic Lower Our latest research would add one more crucial life-saving
Respiratory Disease
habit: reduce the amount of time you spend sitting each day.
SOURCE: U.S. Department of Health and Human Services, Centers
for Disease Control and Prevention, National Center for Health
Statistics, National Vital Statistics Reports, Deaths: Final Data for 2013, more people participated in wellness programs and cardiovas-
August 21, 2015.
cular mortality rates dropped. The decline began in about 1963,
and between 1960 and 2000, the incidence of cardiovascular
disease dropped by 28 percent, with another 10 percent drop
1.2 Leading Health Problems between 2000 and 2010. This decrease is credited to higher
levels of wellness and better treatment modalities in the United
in the United States States. A complete cardiovascular disease prevention program
is outlined in Chapter 10.
The leading causes of death in the United States today are
largely lifestyle related (Figure 1.4). The U.S. Centers for Disease Cancer
Control and Prevention have found that 7 of 10 Americans die
of preventable chronic diseases. Specifically, about 51 percent of The second leading cause of death in the United States is can-
all deaths in the United States are caused by cardiovascular cer. Even though cancer is not the number-one killer, it is the
disease and cancer.6 Almost 80 percent of the latter deaths could number-one health fear of the American people. About
be prevented through a healthy lifestyle program. The third and 23 percent of all deaths in the United States are attributable to
fourth leading causes of death, respectively, are chronic lower cancer. About 590,000 Americans died from this disease in
respiratory disease and accidents. 2015 (that is 1600 each day), and more than 1.7 million new
cases were reported the same year.7 The major contributor to
the increase in the incidence of cancer deaths during the past
HoEGEr KEY to WELLnESS five decades is lung cancer, of which 90 percent for males and
Scientists believe that a healthy lifestyle program 80 percent for females is caused by tobacco use.8 Furthermore,
has the power to prevent 80 percent of deaths from smoking accounts for almost 30 percent of all deaths from
cardiovascular disease and cancer. cancer. More than 30 percent of deaths are related to nutrition,
physical inactivity, excessive body weight, and other faulty
lifestyle habits. The American Cancer Society maintains that
Diseases of the Cardiovascular System the most influential factor in fighting cancer today is preven-
tion through health education programs. A comprehensive
The most prevalent degenerative diseases in the United States
cancer-prevention program is presented in Chapter 11.
are those of the cardiovascular system. About 30 percent of all
deaths in this country are attributed to diseases of the heart and
blood vessels (about 740,000 total deaths). According to the
Chronic Lower Respiratory Disease (CLRD)
American Heart Association (AHA), 83.6 million people in the CLRD, the third leading cause of death, is a general term that
United States are afflicted with diseases of the cardiovascular includes chronic obstructive pulmonary disease, emphysema,
system, including 77.9 million with hypertension (high blood and chronic bronchitis (all diseases of the respiratory system).
pressure) and 15.4 million with coronary heart disease (CHD). Although CLRD is related mostly to tobacco use (see Chapter 13
(Many of these people have more than one type of cardiovascu- for discussion on how to stop smoking), lifetime nonsmokers
lar disease.) These numbers are devastating but can change. As also can develop CLRD.
we gained our understanding of the effects of lifestyle on Precautions to prevent CLRD include consuming a low-fat,
chronic disease during the second half of the twentieth century, low-sodium, nutrient-dense diet; staying physically active;
DISTRACTED DRIVING
Automobile accidents are the number one the incidence of collision resulting is among the most dangerous driv-
cause of death for teens in the United in death increases with the number ing activities.11
States. Recent studies on distracted driving of teen passengers. 9. Reaching for a moving object or
have used new technology, including real- 5. Though crash risk is lower when turning in your seat increases
time brain imaging, to offer new insight talking with a passenger, cognitive accident collision by 8 to 9 times.
about protecting ourselves behind the workload can be the same as when 10. Texting while driving increases
wheel. Following are insights for drivers. talking on a cell phone. Topic of collision incidence by 16 times.
1. Listening to the radio is nearly as conversation and emotional involve- Driving while talking on a cell
safe as driving with no distractions. ment affects safety in both types of phone is done more frequently by
conversation. more drivers for longer lengths of
2. Having a cell phone conversation
increases collision incidence four- 6. The brain does not multitask, but time than texting, and so causes
fold. The risk is identical for a rather switches attention between more deaths. Consider using your
hands-free device and a hand tasks. Some dual tasks do not cause phone’s do not disturb setting or an
held phone.9 a problem; others do. When driving app that blocks texting while driv-
and holding a conversation the ing. Because our minds are social
3. Having a cell phone conversation
brain often recognizes conversation and curious, we find text alerts dif-
causes the brain to screen out 50
as the primary task. Switching is a ficult to ignore.
percent of visual cues. The ability
complex process that requires 11. Parents driving children are just
to look directly at but not “see” an
events to be committed to short as likely to talk on the phone and
object is termed “inattention
term memory before they can be use distractions including naviga-
blindness.” It is not uncommon for
“encoded,” the stage when the tion systems as other drivers.12
a distracted driver running a red
brain chooses what to “see.” It is
light to collide with the second or 12. Using Apple’s Siri while driving to
not uncommon for switching time to
third car in an intersection, having get directions, send texts, post to
be tenths of a second, the differ-
not “seen” the first cars. Talking on social media, or check appoint-
ence of several car lengths when
a phone while driving decreases re- ments can be as dangerous as tex-
breaking. This is termed “reaction
action time to pedestrians in a ting while driving, even when
time switching costs.”
crosswalk by 40 percent.10 hands-free.13
7. Because the majority of trips do not
4. Having a conversation with an adult 13. We cannot control what informa-
involve a situation that requires
passenger is safer than holding a tion our brain chooses to encode
split-second timing, drivers can
conversation on a cell phone. and screen out while driving. We
gain a false sense of security about
Passengers who are experienced can control our decision to use a cell
being able to multitask.
drivers help the driver by pausing phone or to speak up when a driver
conversation and by pointing out 8. Making a left turn while talking on is putting passengers in danger.
cues as needed. For a teen driver, a cell phone or hands free device
not smoking and not breathing cigarette smoke; getting a a better quality of life. Proper nutrition, exercise, stress man-
pneumonia vaccine if older than age 50 and a current or ex- agement, and abstinence from cigarette smoking are of little
smoker; and avoiding swimming pools for individuals sensi- help if the person is involved in a disabling or fatal accident as
tive to chlorine vapor. a result of distraction, a single reckless decision, or not wear-
ing seat belts properly.
Accidents Accidents do not just happen. We cause accidents, and we are
Accidents are the fourth leading cause of death. Even though victims of accidents. Although some factors in life, such as
not all accidents are preventable, many are. Fatal accidents earthquakes, tornadoes, and airplane accidents, are completely
are often related to abusing drugs, not wearing seat belts, and beyond our control, more often than not, personal safety and
distracted driving. accident prevention are a matter of common sense. Most
Most people do not perceive accidents as a health problem.
Even so, accidents affect the total well-being of millions of GLOSSARY
Americans each year. Accident prevention and personal safety Cardiovascular Of or relating to the heart and blood vessels.
are part of a health-enhancement program aimed at achieving
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Mrs. Wilson warmly approved of the idea, but seriously added to
Ellen’s discomfiture by remarking—
“You had better begin to-morrow, my dear. I wonder we none of us
had the sense to think of it before; and, nurse, if you will begin from
to-morrow to give me my breakfast punctually, we will have prayers
here in my bedroom directly afterwards. Yes, my dear,” she went on,
in reply to an exclamation of dismay which Ella could not altogether
repress, “it is so long since I have attended a service I feel a perfect
heathen, and need to be read to quite as much as Mrs. Moore.”
And having once taken the idea into her head, nothing would induce
Mrs. Wilson to give it up; though, on nurse’s advice, she agreed that
they should meet in the evening instead of the morning, as being a
more convenient time for an invalid.
Mrs. Wilson had one or two books of prayers in the house, but as
they were old and most of them rather too long, she told Ella to look
through the books beforehand, and select a prayer each day,
marking with a pencil which portions to omit. At the same time she
talked over with her the most suitable portions of the Bible to select
for reading.
“You know, Ella, that, as St. Paul tells us, the whole Bible is given us
for our instruction, yet some portions are not easily understood
unless a rather long passage is read at a time, and as that cannot be
managed at daily prayers, it needs care to choose a portion which
gives a complete thought in a small compass, so that those who, like
Mrs. Moore, get no other reading during the day, have something
definite to carry away with them.”
It was with considerable inward trepidation and a trembling of voice
she could not altogether control that Ella made her first attempt at
conducting the family prayers the next evening; but she struggled to
forget herself, and as she went on her voice grew steadier, till, when
they all repeated the Lord’s Prayer together in closing, she was able
to join in the spirit of the prayer as simply as anyone present.
It was with sincere pleasure that, a few days afterwards, Ella helped
her aunt downstairs for the first time; but her delight that her patient
had advanced so far towards recovery was mingled with a certain
amount of nervousness lest she should find anything to disapprove
of in the rooms, which she had not seen since she was first taken ill.
For several days the servants had been expending a good deal of
hard work on polishing the furniture and rearranging all the
ornaments of the sitting-rooms, and Ella had exercised all her skill in
arranging flowers to make the rooms look bright to welcome the
invalid, so that Mrs. Wilson could not but be pleased, and she
expressed her approval with a warmth which greatly gratified Ella,
and which sent Sarah into the kitchen with a beaming face to tell
Mrs. Moore that—
“Missis do seem pleased like, and she says to me, ‘Sarah,’ she says,
‘I never saw that bookcase look so bright before; why, you must have
got a patent polisher.’”
This well-earned praise was very gratifying to all the household, and
spurred them on to fresh exertions.
Ella’s interests just now were chiefly centred in the fowls. She took
the greatest care of the sitting hens, and brought her aunt each day
a minute report of their welfare. When the time drew near for the
chickens to appear, her eagerness became so great that she would
have disturbed them a dozen times in the day to see how they were
getting on but for the exhortations of her aunt.
The hens were allowed to remain on the nests the whole of the day
before the chickens were due, but were well fed, and had a plentiful
supply of water given them. When the day for hatching came, Mrs.
Moore refused to go near the nests till late in the afternoon, but at
last when she and Ella approached them very quietly, so as not to
disturb the hens, a gentle peeping sound announced that some
chickens had already broken their way into the outer world. They
found, indeed, that one hen had hatched all her chickens, but the
other had still two eggs unbroken. Mrs. Moore removed the hen
which had finished her work, and while Ella went into ecstasies over
the fluffy round balls, she made the mother dust herself well with the
ashes sprinkled about, and then escort her lively children to a clean
new nest, while the old one was burnt and the box which had
contained it was put into the open air to sweeten.
The mother hen was given a good meal of barley and plenty of
water, but no food was given to the chickens.
In answer to Ella’s remonstrances, Mrs. Moore explained that
chickens need no food for from twelve to twenty-four hours after they
are hatched, and, indeed, are much better without anything.
Mrs. Moore then brought a basin of warm water (heated to 105
degrees), and placing it near the other nest, deftly removed the two
still unhatched eggs without disturbing the hen, and put them in the
water. In a few minutes one of the eggs began to bob about in a
curious manner, whereupon Mrs. Moore took it out and returned it to
the hen. The other one remaining still, she held it close to Ella’s ear,
and shook it for her to hear the fluid contents shaking about, proving
that the egg was useless.
The shells of the hatched eggs were then removed, and Ella was
much interested in noticing that the two ends of each shell had been
laid one inside the other, so as to take up the least possible space;
but Mrs. Moore could not answer her questions as to whether it is
the chicken or the hen who does this, whether it is done deliberately,
or as the result of the chicken’s struggles to free itself from the shell.
The next morning the last egg was hatched, and the two “hen-wives”
congratulated each other on having fifteen eggs hatched out of
sixteen set.
For the first day or two the chickens were fed on hard-boiled eggs,
chopped up and mixed with breadcrumbs or oatmeal; and for a time
they needed such constant feeding that Ella’s generous mind was
quite satisfied, and the chickens soon knew her so well that when
she appeared they would come running to meet her, and flutter up all
over her dress and into her lap.
The hens were put into coops and brought into the garden, and as
long as they were too young to do mischief, the chickens were left
loose to run about where they liked near the mother’s coop.
It was in the midst of these cares and pleasures that Ella’s two
brothers, Robin and Norman, came for their ten days’ visit. Robin
was nearly sixteen, and Norman fourteen, and, considering their
ages, they were good, considerate boys. For the first night and day
after their arrival they were extremely subdued, and afraid of
disturbing their aunt, but this unnatural quietness soon wore off, and
Ella found her powers of mind and body fully exercised in supplying
them with amusements which would not excite or tire her aunt too
much.
Happily the weather was fine, and the boys delighted in long
excursions into the country after mythical rare ferns, herons’ nests,
or other treasures. Frequently Ella went with them, and she told Mrs.
Mobberly, much to that lady’s amusement, that they made her feel
like a child again.
Mrs. Mobberly, being very anxious to encourage the feeling in Ella,
that although she had reached the mature age of eighteen her youth
was not quite a thing of the past, came in several time to spend a
few hours with Mrs. Wilson, so that Ella was set free for a long day’s
excursion with her brothers.
(To be continued.)
VARIETIES.
Hints for Travellers.

Take one-fourth more money than your estimated expenses, and
have a good supply of small change.
Acquaint yourself with the geography of the route and region of
travel.
Arrange, if possible, to have but a single article of luggage to look
after.
Dress substantially. Better be too hot for two or three hours at noon
than be cold for the remainder of the twenty-four.
Arrange, under all circumstances, to be at the place of starting fifteen
or twenty minutes before the time, thus allowing for unavoidable or
unanticipated detention by the way.
Do not commence a day’s travel before breakfast, even if it has to be
eaten at daybreak. Dinner or supper, or both, can be more healthily
dispensed with than a good warm breakfast.
A sandwich eaten leisurely in the carriage is better than a whole
dinner bolted at a railway station.
Take with you a month’s supply of patience, and always think
thirteen times before you reply once to any supposed rudeness,
insult, or inattention.
Do not suppose yourself specially and designedly neglected if
waiters at hotels do not bring what you call for in double-quick time.
Nothing so distinctly marks the well-bred as waiting on such
occasions.
Comply cheerfully and gracefully with the customs of the
conveyances in which you travel, and of the places where you stop.
Respect yourself by exhibiting the manners of a lady, if you wish to
be treated as such, and then you will receive the respect of others.
Travel is a great leveller; take the position which others assign you
from your conduct rather than your pretensions.
Good Reasons for Learning Singing.

The following eight reasons why everyone should learn to sing are
given by Byrd in his “Psalms, Sonnets, and Songs,” etc., published in
1588:—
1. It is a knowledge easily taught and quickly learned, where there is
a good master and an apt scholar.
2. The exercise of singing is delightful to nature, and good to
preserve the health of man.
3. It doth strengthen all parts of the breast, and doth open the pipes.
4. It is a singularly good remedy for a stuttering and stammering in
the speech.
5. It is the best means to procure a perfect pronunciation and to
make a good orator.
6. It is the only way to know where nature has bestowed a good
voice ... and in many that excellent gift is lost because they want art
to express nature.
7. There is not any music of instruments whatsoever comparable to
that which is made of the voices of men, where the voices are good,
and the same well sorted and ordered.
8. The better the voice is, the meeter it is to honour and serve God
therewith; and the voice of man is chiefly to be employed to that end.
“Since singing is so good a thing,

I wish all men would learn to sing.”
An Antipathy to Cats.—People who have a strong antipathy to
cats detect their presence by the odour, in circumstances which
would be thought impossible. A lady in my study, one day, suddenly
remarked, “There is a cat in the room.” On my assuring her there
was none, she replied, “Then there is one in the passage.” I went
out, to satisfy her. There was no cat in the passage, but on the first
landing, looking through the railings, there, sure enough, was the
cat.—G. H. Lewes.
DR. ZIMMERMAN’S DAUGHTER.
he name of Zimmerman has
been familiar to me almost from
my first being able to read. In
catalogues of libraries, or of
books for sale, the last entry is
usually “Zimmerman on
Solitude.” I do not like solitude,
and I always fancied that a book
about it must be very dull; so I
never knew anything about
Zimmerman and his book
beyond the title.
But I have lately found, in an old
book published at York in 1810,
an account of Zimmerman’s
daughter, which I have read with
much interest. The title of this book is “True Stories and Anecdotes
of Young Persons; Designed, through the Medium of Example, to
Inculcate Principles of Virtue and Piety.” In fact, it is a little book of
Christian biography, and among the examples of virtuous and pious
young persons is the daughter of Dr. Zimmerman. The page is
headed, “A Tribute of Paternal Affection,” and this tribute proves that,
whatever else Dr. Zimmerman may have been, he was a most fond
and devoted father. It seems that he lost this only and beloved
daughter, a very amiable, accomplished girl, in the summer of 1781,
when she was twenty-five years of age. Here is what her father says
of her, a record well worth reproducing for the benefit of others, even
now after more than a century has passed.
“May I be permitted,” says the sorrowing father, “to give a short
account of one whose memory I am anxious to preserve? The world
was unacquainted with her excellence; she was known to those only
whom she has left behind to bewail her loss. Her sole pleasures
were those which a retired and virtuous life affords. She was active,
always gentle, and compassionate to the miseries of others. Diffident
of her own powers, she relied with perfect confidence on the
goodness of God, and listened attentively to the precepts of her fond
parent. Though naturally timid and reserved, she disclosed the
feelings of her soul with all the warmth of filial tenderness. For me
she entertained the most ardent affection, and convinced me, not by
her professions, but by actions, of her sincerity. Willingly would I
have resigned my life to save hers, and I am satisfied she would as
willingly have given up her own to preserve mine. One of my
greatest pleasures was to please her, and my endeavours for that
purpose were most gratefully returned.
“From her early childhood she had been the victim of ill-health; but,
though of weak frame of body, and deeply afflicted, she bore her
sufferings with steady fortitude and pious resignation to her heavenly
Father’s will. Soon after our leaving Switzerland for Hanover she fell
into a deep decline, which too soon deprived me of the comfort of
this beloved child. From the knowledge I had of her constitution, I
apprehended that the disorder would prove mortal. How frequently
did my wounded, bleeding heart bend me on my knees before God
to supplicate for her recovery! But I concealed my anxiety from her
observation.
“Although sensible of her danger, she never discovered the least
apprehension. Smiles played around her pallid cheeks whenever I
entered the room. Even when worn by the fatal disease, and under
most afflicting pains, she made no complaint. Her decay became
evident to the eye, but to the last hours of her life she preserved a
serenity correspondent to the purity and composure of her mind.
Thus I beheld my dear, my only daughter, at the age of twenty-five,
after a tedious suffering of nine long months, expire in my arms.
“During our short residence in Hanover, where she was much
respected and beloved, she composed some religious pieces, which
were afterwards found among her papers. About the same period
she also wrote many letters, which were always affecting, and
frequently sublime in the expressions of her feelings. The last words
that my dear excellent child uttered were these: ‘To-day I shall taste
the joys of heaven!’”
Such is the memorial tribute. The love of a father and daughter is

always beautiful, and in this case is unusually touching. The perusal
of what the good man wrote has made me think of him with softened
feeling. I know nothing about his life or history, save what appears in
this account of his daughter, after reading which I could even look at
his book on solitude with complacency!
ANSWERS TO CORRESPONDENTS.
EDUCATIONAL.
B. Ignoramus.—You cannot say, “No one knew I was here but her,”
because you are speaking in the nominative case, which answers
to the question “who”—viz., “Who was there?” “She was;” not “her
was.” In the accusative case the personal pronoun “her” is
employed—viz., “Of whom did you borrow it?” “Of her;” not “of
she;” the accusative answering the word “whom.”
A. R. B.—A visitor requested us some time since to draw attention to
the Training Home for Governesses, 81, Mildmay-grove, N., at
which the fee for board, lodging, and laundry for three months is
only £6. We think this might suit you, especially as the foundress
undertakes to find situations for the students. The Kindergarten
system is included in the course of training. Address the
directress.
Molly M.—Friendless and homeless girls and others needing a
short training in the ordinary work of a general servant are
received at a payment of 5s. a week, at Breydon House, North
Quay, Great Yarmouth. Address the lady superintendent, Mrs. H.
E. Buxton. Every effort is made to place the girls in suitable
situations on leaving the institution. They cannot remain there after
the training is over.
Dorothy.—We fear there is nothing to be done, if you cannot spell,
but to purchase a little dictionary, and always look out every word
of which you have the least doubt. We are glad you find our dress
articles so useful.
Beeahudhu and Innistore.—The action of the rays of the sun does
put out a fire by rarefying the air, and so causing it to flow more
slowly towards the fire. The air which really does reach the fire at
the time also affords no nourishment, because rarefied air
contains less oxygen than the same quantity of condensed air. We
should imagine the steel chain would have no effect unless you
were struck by lightning.
Purple Clematis should write to the secretary of the College of
Preceptors, 42, Queen-square, Bloomsbury, W.C.
A Country Lassie.—The 12th February, 1886, was a Friday. We do
not know the school you mention. It is probably a private one. Why
not write yourself direct?
Anxious.—Perhaps a Kindergarten school would suit you better.
Glan Menai.—1. Kinder is one word in German, and garten is
another, so the word is “Kindergarten.” 2. Tancredi is an Italian
name. The most famous bearer of it was Tancred, son of Marquis
Odo the Good, of Sicily, born 1078. He assumed the cross in the
First Crusade, 1098, was created Prince of Galilee, and died of a
wound at Antioch, 1112. He was “a very perfect, gentle knight,”
and in him was embodied the chivalrous spirit of the Crusades.
F. E. N. (Bishop’s Stortford).—There is a good arithmetic society,
including algebra, for particulars of which write to Miss Frances
Mason, hon. secretary, care of Mr. Horwood, 62, Green Lanes,
London, N. French and English correspondence is likewise
undertaken by this society. We thank F. E. N. for information
respecting her Pledgdon Bible-class Society, to which we gladly
draw the attention of our readers.
HOUSEKEEPING.
Violet and Rose.—Put a little turpentine on the spots of paint; or if
that be not successful, try benzine colas.
Sidney R.—We can only advise you to hang curtains between the
pillars in your drawing-room. With some flowing draperies they will
look less stiff.
Blue-eyed Burkie.—Hominy porridge would be quite as nutritious
as any other, and would provide a change from oatmeal. You
could also try polenta, made from Indian meal or maize in the
same manner as oatmeal porridge.
Irene.—It is still the fashion to hang curtains over looking-glasses,
as you describe. The curtains should match those in the windows
or the trimmings of the dressing-table.
Madge.—To take rust from steel ornaments we should advise you to
cover them with sweet oil, well rubbed in, and after 48 hours to
use finely-powdered unslacked lime. Rub in until the rust
disappears.
F. O. writes to us to say that spots of mildew on the leather covers of
books that have been kept in a damp room may be removed by
rubbing them with dry crusts of bread.
Devonia has only to set the milk in clean pans for the cream to rise.
Once a week is the usual time for churning, and every two or three
days the pans are skimmed. The cream need not be sour to churn
into butter.
MISCELLANEOUS.
Jim’s Darling.—Your mother should see that the two children obey
you, and if they need punishment she should inflict it, not you.
Your spelling and writing are both very defective.
Red Berrie.—“Genius” appears to us to mean originality and
creative power; talent does not imply originality. We generally
apply the word to those who ably interpret the ideas and carry out
the discoveries of others.
Janet Moreton.—Stopped teeth sometimes last for years if well
done. If the stopping should come out, it ought to be at once
replaced.
Daisy Naomi seems to need a tonic. We advise her to read the
articles by “Medicus.” Cod-liver oil would probably be of service to
her. Naomi needs a doctor’s advice as to her digestion.
Alys and Mabelle.—“Nigel” is pronounced as it is spelt; the last
syllable as the first in “gelatine.”
K. M. W. is anxious that others who, like herself, have lost their
voices, should know how much she has benefited from the
treatment by the electric battery, which she obtained at St.
Thomas’s Hospital. She hopes not only to recover her voice
completely for speaking, but also for singing.
Mona.—The lines, “Break, break, break! On thy cold grey stones, O
Sea!” are by Lord Tennyson. They have been several times set to
music, and you can obtain the songs at any music-seller’s.
Fair Rosamond.—When you first observed that the strange man
made a habit of occupying the same seat as yourself, you should
have gone elsewhere. Now you have habitually sanctioned the
liberty he took, seeing you without a chaperon or companion, and
this has made your case difficult. You can only say that you acted
indiscreetly in the first instance in allowing yourself to be drawn
into conversing with a perfect stranger, and that you regret that
you must withdraw from further intercourse, unless properly
introduced and suitable references be given. Even were he
thoroughly respectable, he may be in no position to pay his
addresses to you in point of fortune.
Four Maidens.—Young ladies in England have their names put on
their mothers’ visiting cards, unless under peculiar circumstances.
If they have no mother, their names would appear together—i.e.,
Miss Smith—Miss Belinda Smith.
Sarnia.—Your school children, whom you train to sing in the choir of
your church, would be rendered more efficient were they to sing
through a few ordinary scales for a few minutes previously to
practising the chants and hymns. It would only extend the time
some five or ten minutes beyond the hour hitherto devoted to the
lesson once weekly. There would be no necessity for consulting
them on the subject, nor even drawing attention to the brief
prolongation of the time. Were you to propose an extra day for
practising, they might grumble or find difficulty in attending.
Mignonette.—The 20th of April, 1868, was a Monday. Many thanks
for your nice letter.
D. E. S.—Messrs. Cassell publish a “Guide to Female Employment
in Government Offices.”
Maude must make inquiries, and try to find some writing, copying, or
needlework. She gives us no indications of what she can do, so is
evidently not a practical young person.
Alice Rockhampton.—1. The words, Ricordo di Napoli, mean “a
remembrance, or memento, of Naples.” 2. We should think
lemonade a very good summer drink.
H. S. G. H.—The 28th August, 1852, was a Saturday, and the 5th
January, 1864, was a Tuesday.
Scotch Lassie.—We should advise you to take a situation as cook-
housekeeper. Your writing does not seem good enough for a clerk.
Natalie Metz.—In writing such articles, a doctor makes use of his
acquired knowledge, of course. How do you suppose a doctor
could prescribe with success if he did not know about every
portion of the human organism and its use and functions?
Phyllis H.—You may use the tweezers, but we do not think you
should try anything else.
Thistle sends us a letter of inquiry as to how she can earn her own
living. She says, “I have no special talent for anything; I am no
musician, I have no accomplishments, I am a bad writer, I dislike
teaching, also nursing, and I cannot learn languages.” We see
nothing left but domestic service or matrimony, and Thistle had
better begin to learn cooking and housekeeping, so as to be
prepared for either position.
An Anxious One would do well to try the Dental Hospital and have
advice about her teeth.
Maude C.—Felt hats, if good enough, can be re-dyed and blocked
without much expense. The 4th Feb., 1869, was a Thursday.
Nesta.—The 15th March, 1871, was a Wednesday; and the 28th
February, 1874, was a Saturday.
Audrey Gallop.—The German Auf Wiedersehn means the same as
the French au revoir. We have no similar idiom in English, the
meaning being, “a wish for our next meeting.”
A June Rose.—Most young girls if short-sighted prefer eyeglasses
to spectacles, but it is quite a matter of individual preference.
Busy Bee must go through the usual course of submitting her story
to the various publishers. There is no royal road to literary
success.
Makie.—We could not give space for such a quantity of statistics.
Buy a “Whitaker’s Almanack.” The story you mention about the
Queen has been recently contradicted, we believe.
Emmeline Kennedy.—1. The distance from Rydal to Ambleside is
given differently in guides and gazetteers—viz., as two miles, a
mile and a quarter, and a mile and a half. You say it is a “short
mile,” but you will allow it is not a matter of very vital importance. A
quarter of a mile from the shores of any lake may be very truly
described as being on or near the banks of that lake. You will
understand that we are not called upon to visit each locality and
test the correctness of gazetteers and guides, so we are quite
willing to believe your statement correct. 2. The poet Wordsworth
had, as you say, an only daughter, Dora; married to Mr. Quillinan.
She died in 1847, leaving no family. Mr. Quillinan had, however,
two daughters by his first wife, who was a daughter of Sir Egerton
Bridges. This poor lady was burnt to death. Mr. Quillinan himself
died suddenly in 1857.
Cecil.—The lines you quote are from a short poem by Lord Byron.
Constant Reader.—Colour-blindness is, unfortunately, very
common, and more especially among men. It is rare among
women. Red and green are the colours which, through some
defect in the eyes, are the more generally confounded. Sailors and
soldiers have to be carefully examined to ascertain their ability to
distinguish signals, and engine-drivers likewise.
Nora, the Anxious.—You had better apply to Mrs. Houston Smith
respecting situations as mother’s help; office, 409, Oxford-street,
W.
A. M. B.—We quite understand your difficulty in understanding our
Lord’s statement (St. Mark xiii. 30, and St. Luke xxi. 32). It may be
explained in more than one way. If He referred to His Second
Advent, you must remember that the term “generation” is
sometimes employed to denote the nation as a whole, and in this
sense this is true, as we see in reference to the Jewish people,
who exist to this day, notwithstanding the cruel exterminating
persecutions to which, through all the subsequent centuries, they
have been subjected. If the statement referred to the destruction of
Jerusalem, the term “generation” bore the signification which we
put on that term, for those standing by (very many of them) lived to
see that prophecy fulfilled. Our Lord’s discourse referred to both
events, although the two prophecies are rather unaccountably run
together by the evangelists in their record of them.
Marrow Bones repeats an old query, which we have ceased to
answer. Read “The Art of Letter-writing,” vol. i, page 237.
Sandown.—The few holidays accorded to the banks include
Christmas Day and Good Friday, and though national, they are
properly called bank holidays also. Christmas Day was a great
festival of the ancient Romans, but the day was observed by
Christians to commemorate a very different event.
Sarah.—The man who made use of such an expression as that to
which you refer is certainly very profane, and wanting in the
feelings of a gentleman towards those in whose presence he
spoke. It is a species of swearing of a very low class and horrible
kind. If these girls allowed such language to be used without
denouncing its gross profanity and the personal insult to
themselves, as listeners, they showed want of common self-
respect, not to speak of reverent feeling.
Ellennette.—Perhaps it would be of some service to have the old
boards planed, then well saturated with turpentine, and, when dry,
painted thickly with two or three coats of paint. The vermin will
scarcely be able to penetrate this, if any survive the turpentine
bath. We have not tried this plan, but should do so under the same
distressing circumstances. Some have found the use of a kettle of
boiling water very effectual. We should use this first, then the
turpentine, and then the paint.
Incognito.—The Ides in the Ancient Roman Calendar were eight
days in each month. The first, denominated the Idus, fell on the
15th of March, May, July, and October, and on the 13th of the
other months. The Ides came between the Calends and the
Nones, and were reckoned backwards. Thus, the 14th of March,
May, July, and October, and the 12th of the other months, was
called “the day before the Ides.” In the calendar of the “Breviary,”
and in the Chancery of Rome, this needlessly complicated mode
of reckoning is still retained.
A Cheshire Cat.—When the reflecting surface is concave the
contiguous reflected rays themselves intersect, and as we pass
along any line on the surface—say the line of intersection, by a
given plane—the reflected rays by their ultimate intersections form
a plane curve. By varying the plane of section an indefinite number
of such curves result, and these all lie upon the surface known as
the caustic, to which every reflected ray is a tangent. A concave
lens must of necessity render originally parallel rays divergent.
The principal focus of the convex lens is the point at which the
rays which pass through it, near and parallel to its axis, converge.
The science of optics is one that needs to be taught.
Bunch of Grapes.—1. We do not hold ourselves bound to inform
our readers of the why and wherefore respecting our plan of
conducting our paper. 2. If the terra-cotta be very dirty, sponge
with turpentine, and then with soap and water.
M. S. O.—No further continuation of the article on “Paper Boxes”
was given in the G. O. P. “My Work Basket” is continued at
intervals as space will permit.
Particular.—From Angus’s “Handbook of the English Tongue,” we
quote the following with reference to your query:—“In old writers,
and occasionally in modern print, ‘an’ is sometimes erroneously
placed before semi-vowels or vocal ‘h,’ as ‘an usurpation,’ ‘an
historical account.’” Thus, you see that “a historical account” was
right. You should get the book in question; it is published at 56,
Paternoster-row, E.C.
FOOTNOTES:
[1]
12-11-1.
Caledonian Railway.—Traffic for week ending 31st ultimo, £2,250
decrease.
[2] There passes through the Clearing House annually the
incomprehensible sum of £6,000,000,000 a year in the shape of
cheques.
[Transcriber’s note—the following changes have been made to this

text.
Page 394: duplicate word “sight” removed—“sight, and we”.
Page 395: he to the—“of the storm.”
Page 396: Dandalo to Dandolo—“Dandolo, who went”.
Page 400: Weidersehn to Wiedersehn—“Auf Wiedersehn”.]

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Acknowledgments Laura Baylor, Blue Ridge Community College

Learn to assess resting heart rate and blood

course? good health? If a person is going to do only

© Fitness & Wellness, Inc.

Modern-day conveniences lull people into a sedentary lifestyle.

Real life StoRy | Jim’s Experience

PeRSoNal PRofile: General Understanding of Fitness and Wellness

Figure 1.4 Leading causes of death in the United States in

Hints for Travellers.

Good Reasons for Learning Singing.

“Since singing is so good a thing,

Such is the memorial tribute. The love of a father and daughter is

[Transcriber’s note—the following changes have been made to this

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