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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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man like as we are, and that he worshiped a God whom he could not
see, but who was always near us. Let us learn to worship
Nickelseyn’s God.” So the tribe came down from their hills to the
Christian teachers at Peshawur, and there were baptized.
XV
A. D. 1853
THE GREAT FILIBUSTER
WILLIAM WALKER, son of a Scotch banker, was born in

Tennessee, cantankerous from the time he was whelped. He never
swore or drank, or loved anybody, but was rigidly respectable and
pure, believed in negro slavery, bristled with points of etiquette and
formality, liked squabbling, had a nasty sharp tongue, and a taste for
dueling. The little dry man was by turns a doctor, editor and lawyer,
and when he wanted to do anything very outrageous, always began
by taking counsel’s opinion. He wore a black tail-coat, and a black
wisp of necktie even when in 1853 he landed an army of forty-five
men to conquer Mexico. His followers were California gold miners
dressed in blue shirts, duck trousers, long boots, bowie knives,
revolvers and rifles. After he had taken the city of La Paz by assault,
called an election and proclaimed himself president of Sonora, he
was joined by two or three hundred more of the same breed from
San Francisco. These did not think very much of a leader twenty-
eight years old, standing five feet six, and weighing only nine stone
four, so they merrily conspired to blow him up with gunpowder, and
disperse with what plunder they could grab. Mr. Walker shot two,
flogged a couple, disarmed the rest without showing any sign of
emotion. He could awe the most truculent desperado into abject
obedience with one glance of his cool gray eye, and never allowed
his men to drink, play cards, or swear. “Our government,” he wrote,
“has been formed upon a firm and sure basis.”
The Mexicans and Indians thought otherwise, for while the new
president of Sonora marched northward, they gathered in hosts and
hung like wolves in the rear of the column, cutting off stragglers, who
were slowly tortured to death. Twice they dared an actual attack, but
Walker’s grim strategies, and the awful rifles of despairing men, cut
them to pieces. So the march went on through hundreds of miles of
blazing hot desert, where the filibusters dropped with thirst, and blew
their own brains out rather than be captured. Only thirty-four men
were left when they reached the United States boundary, the
president of Sonora, in a boot and a shoe, his cabinet in rags, his
army and navy bloody, with dried wounds, gaunt, starving, but too
terrible for the Mexican forces to molest. The filibusters surrendered
to the United States garrison as prisoners of war.
Just a year later, with six of these veterans, and forty-eight other
Californians, Walker landed on the coast of Nicaragua. This happy
republic was blessed at the time with two rival presidents, and the
one who got Walker’s help very soon had possession of the country.
As hero of several brilliant engagements, Walker was made
commander-in-chief, and at the next election chosen by the people
themselves as president. He had now a thousand Americans in his
following, and when the native statesmen and generals proved
treacherous, they were promptly shot. Walker’s camp of wild
desperadoes was like a Sunday-school, his government the cleanest
ever known in Central America, and his dignity all prickles, hard to
approach. He depended for existence on the services of Vanderbilt’s
steamship lines, but seized their warehouse for cheating. He was
surrounded by four hostile republics, Costa Rica, San Salvador,
Honduras and Guatemala, and insulted them all. He suspended
diplomatic relations with the United States, demanded for his one
schooner-of-war salutes from the British navy, and had no sense of
humor whatsoever. Thousands of brave men died for this prim little
lawyer, and tens of thousands fell by pestilence and battle in his
wars, but with all his sweet unselfishness, his purity, and his valor,
poor Walker was a prig. So the malcontents of Nicaragua, and the
republics from Mexico to Peru, joined the steamship company, the
United States and Great Britain to wipe out his hapless government.
The armies of four republics were closing in on Walker’s capital,
the city of Granada. He marched out to storm the allies perched on
an impregnable volcano, and was carrying his last charge to a
victorious issue, when news reached him that Zavala with eight
hundred men had jumped on Granada. He forsook his victory and
rushed for the capital city.
There were only one hundred and fifty invalids and sick in the
Granada garrison to man the church, armory and hospital against
Zavala, but the women loaded rifles for the wounded and after
twenty-two hours of ghastly carnage, the enemy were thrown out of
the city. They fell back to lie in Walker’s path as he came to the
rescue. Walker saw the trap, carried it with a charge, drove Zavala
back into the city, broke him between two fires, then sent a
detachment to intercept his flight. In this double battle, fighting eight
times his own force, Walker killed half the allied army.
But the pressure of several invasions at once was making it
impossible for Walker to keep his communication open with the sea
while he held his capital. Granada, the most beautiful of all Central
American cities, must be abandoned, and, lest the enemy win the
place, it must be destroyed. So Walker withdrew his sick men to an
island in the big Lake Nicaragua; while Henningsen, an Englishman,
his second in command, burned and abandoned the capital.
But now, while the city burst into flames, and the smoke went up
as from a volcano, the American garrison broke loose, rifled the
liquor stores and lay drunk in the blazing streets, so the allied army
swooped down, cutting off the retreat to the lake. Henningsen,
veteran of the Carlist and Hungarian revolts, a knight errant of lost
causes, took three weeks to fight his way three miles, before Walker
could cover his embarkment on the lake. There had been four
hundred men in the garrison, but only one hundred and fifty
answered the roll-call in their refuge on the Isle of Omotepe. In the
plaza of the capital city they had planted a spear, and on the spear
hung a rawhide with this inscription:—
“Here was Granada!”
In taking that heap of blackened ruins four thousand out of six
thousand of the allies had perished; but even they were more
fortunate than a Costa Rican army of invasion, which killed fifty of
the filibusters, at a cost of ten thousand men slain by war and
pestilence. It always worked out that the killing of one filibuster cost
on the average eight of his adversaries.
Four months followed of confused fighting, in which the
Americans slowly lost ground, until at last they were besieged in the
town of Rivas, melting the church bells for cannon-balls, dying at
their posts of starvation. The neighboring town of San Jorge was
held by two thousand Costa Ricans, and these Walker attempted to
dislodge. His final charge was made with fifteen men into the heart of
the town. No valor could win against such odds, and the orderly
retreat began on Rivas. Two hundred men lay in ambush to take
Walker at a planter’s house by the wayside, and as he rode wearily
at the head of his men they opened fire from cover at a range of
fifteen yards. Walker reined in his horse, fired six revolver-shots into
the windows, then rode on quietly erect while the storm of lead raged
about him, and saddle after saddle was emptied. A week afterward
the allies assaulted Rivas, but left six hundred men dead in the field,
so terrific was the fire from the ramparts.
It was in these days that a British naval officer came under flag
of truce from the coast to treat for Walker’s surrender.
“I presume, sir,” was the filibuster’s greeting, “that you have
come to apologize for the outrage offered to my flag, and to the
commander of the Nicaraguan schooner-of-war Granada.”
“If they had another schooner,” said the Englishman afterward, “I
believe they would have declared war on Great Britain.”
Then the United States navy treated with this peppery little
lawyer, and on the first of May, 1857, he grudgingly consented to
being rescued.
During his four years’ fight for empire, Walker had enlisted three
thousand five hundred Americans—and the proportion of wounds
was one hundred and thirty-seven for every hundred men. A
thousand fell. The allied republics had twenty-one thousand soldiers
and ten thousand Indians—and lost fifteen thousand killed.
Two years later, Walker set out again with a hundred men to
conquer Central America, in defiance of the British and United States
squadrons, sent to catch him, and in the teeth of five armed
republics. He was captured by the British, shot by Spanish
Americans upon a sea beach in Honduras, and so perished, fearless
to the end.
XVI
A. D. 1857
BUFFALO BILL
THE Mormons are a sect of Christians with some queer ideas, for
they drink no liquor, hold all their property in common, stamp out any
member who dares to think or work for himself, and believe that the
more wives a man has the merrier he will be. The women, so far as I
met them are like fat cows, the men a slovenly lot, and not too
honest, but they are hard workers and first-rate pioneers.
Because they made themselves unpopular they were
persecuted, and fled from the United States into the desert beside
the Great Salt Lake. There they got water from the mountain streams
and made their land a garden. They only wanted to be left alone in
peace, but that was a poor excuse for slaughtering emigrants.
Murdering women and children is not in good taste.
The government sent an army to attend to these saints, but the
soldiers wanted food to eat, and the Mormons would not sell, so
provisions had to be sent a thousand miles across the wilderness to
save the starving troops. So we come to the herd of beef cattle
which in May, 1857, was drifting from the Missouri River, and to the
drovers’ camp beside the banks of the Platte.
A party of red Indians on the war-path found that herd and camp;
they scalped the herders on guard, stampeded the cattle and rushed
the camp, so that the white men were driven to cover under the river
bank. Keeping the Indians at bay with their rifles, the party marched
for the settlements wading, sometimes swimming, while they pushed
a raft that carried a wounded man. Always a rear guard kept the
Indians from coming too near. And so the night fell.
“I, being the youngest and smallest,” says one of them, “had
fallen behind the others.... When I happened to look up to the
moonlit sky, and saw the plumed head of an Indian peeping over the
bank.... I instantly aimed my gun at his head, and fired. The report
rang out sharp and loud in the night air, and was immediately
followed by an Indian whoop; and the next moment about six feet of
dead Indian came tumbling into the river. I was not only overcome
with astonishment, but was badly scared, as I could hardly realize
what I had done.”
Back came Frank McCarthy, the leader, with all his men. “Who
fired that shot?”
“I did.”
“Yes, and little Billy has killed an Indian stone-dead—too dead to
skin!”
At the age of nine Billy Cody had taken the war-path.
In those days the army had no luck. When the government sent
a herd of cattle the Indians got the beef, and the great big train of
seventy-five wagons might just as well have been addressed to the
Mormons, who burned the transport, stole the draft oxen and turned
the teamsters, including little Billy, loose in the mountains, where
they came nigh starving. The boy was too thin to cast a shadow
when in the spring he set out homeward across the plains with two
returning trains.
One day these trains were fifteen miles apart when Simpson, the
wagon boss, with George Woods, a teamster, and Billy Cody, set off
riding mules from the rear outfit to catch up the teams in front. They
were midway when a war party of Indians charged at full gallop,
surrounding them, but Simpson shot the three mules and used their
carcasses to make a triangular fort. The three whites, each with a
rifle and a brace of revolvers were more than a match for men with
bows and arrows, and the Indians lost so heavily that they retreated
out of range. That gave the fort time to reload, but the Indians
charged again, and this time Woods got an arrow in the shoulder.
Once more the Indians retired to consult, while Simpson drew the
arrow from Woods’ shoulder, plugging the hole with a quid of
chewing tobacco. A third time the Indians charged, trying to ride
down the stockade, but they lost a man and a horse. Four warriors
had fallen now in this battle with two men and a little boy, but the
Indians are a painstaking, persevering race, so they waited until
nightfall and set the grass on fire. But the whites had been busy with
knives scooping a hole from whence the loose earth made a
breastwork over the dead mules, so that the flames could not reach
them, and they had good cover to shoot from when the Indians
charged through the smoke. After that both sides had a sleep, and at
dawn they were fresh for a grand charge, handsomely repulsed. The
redskins sat down in a ring to starve the white men out, and great
was their disappointment when Simpson’s rear train of wagons
marched to the rescue. The red men did not stay to pick flowers.
It seems like lying to state that at the age of twelve Billy Cody
began to take rank among the world’s great horsemen, and yet he
rode on the pony express, which closed in 1861, his fourteenth year.
The trail from the Missouri over the plains, the deserts and the
mountains into California was about two thousand miles through a
country infested with gangs of professional robbers and hostile
Indian tribes. The gait of the riders averaged twelve miles an hour,
which means a gallop, to allow for the slow work in mountain passes.
There were one hundred ninety stations at which the riders changed
ponies without breaking their run, and each must be fit and able for
one hundred miles a day in time of need. Pony Bob afterward had
contracts by which he rode one hundred miles a day for a year.
Now, none of the famous riders of history, like Charles XII, of
Sweden; Dick, King of Natal, or Dick Turpin, of England, made
records to beat the men of the pony express, and in that service Billy
was counted a hero. He is outclassed by the Cossack Lieutenant
Peschkov, who rode one pony at twenty-eight miles a day the length
of the Russian empire, from Vladivostok to St. Petersburg, and by Kit
Carson who with one horse rode six hundred miles in six days.
There are branches of horsemanship, too, in which he would have
been proud to take lessons from Lord Lonsdale, or Evelyn French,
but Cody is, as far as I have seen, of all white men incomparable for
grace, for beauty of movement, among the horsemen of the modern
world.
But to turn back to the days of the boy rider.
“One day,” he writes, “when I galloped into my home station I
found that the rider who was expected to take the trip out on my
arrival had gotten into a drunken row the night before, and had been
killed.... I pushed on ... entering every relay station on time, and
accomplished the round trip of three hundred twenty-two miles back
to Red Buttes without a single mishap, and on time. This stands on
the record as being the longest pony express journey ever made.”
One of the station agents has a story to tell of this ride, made
without sleep, and with halts of only a few minutes for meals. News
had leaked out of a large sum of money to be shipped by the
express, and Cody, expecting robbers, rolled the treasure in his
saddle blanket, filling the official pouches with rubbish. At the best
place for an ambush two men stepped out on to the trail, halting him
with their muskets. As he explained, the pouches were full of
rubbish, but the road agents knew better. “Mark my words,” he said
as he unstrapped, “you’ll hang for this.”
“We’ll take chances on that, Bill.”
“If you will have them, take them!” With that he hurled the
pouches, and as robber number one turned to pick them up, robber
number two had his gun-arm shattered with the boy’s revolver-shot.
Then with a yell he rode down the stooping man, and spurring hard,
got out of range unhurt. He had saved the treasure, and afterward
both robbers were hanged by vigilantes.
Once far down a valley ahead Cody saw a dark object above a
boulder directly on his trail, and when it disappeared he knew he was
caught in an ambush. Just as he came into range he swerved wide
to the right, and at once a rifle smoked from behind the rock. Two
Indians afoot ran for their ponies while a dozen mounted warriors
broke from the timbered edge of the valley, racing to cut him off. One
of these had a war bonnet of eagle plumes, the badge of a chief, and
his horse, being the swiftest, drew ahead. All the Indians were firing,
but the chief raced Cody to head him off at a narrow pass of the
valley. The boy was slightly ahead, and when the chief saw that the
white rider would have about thirty yards to spare he fitted an arrow,
drawing for the shot. But Cody, swinging round in the saddle, lashed
out his revolver, and the chief, clutching at the air, fell, rolling over
like a ball as he struck the ground. At the chief’s death-cry a shower
of arrows from the rear whizzed round the boy, one slightly wounding
his pony who, spurred by the pain, galloped clear, leaving the
Indians astern in a ten mile race to the next relay.
After what seems to the reader a long life of adventure, Mr. Cody
had just reached the age of twenty-two when a series of wars broke
out with the Indian tribes, and he was attached to the troops as a
scout. A number of Pawnee Indians who thought nothing of this
white man, were also serving. They were better trackers, better
interpreters and thought themselves better hunters. One day a party
of twenty had been running buffalo, and made a bag of thirty-two
head when Cody got leave to attack a herd by himself. Mounted on
his famous pony Buckskin Joe he made a bag of thirty-six head on a
half-mile run, and his name was Buffalo Bill from that time onward.
That summer he led a squadron of cavalry that attacked six
hundred Sioux, and in that fight against overwhelming odds he
brought down a chief at a range of four hundred yards, in those days
a very long shot. His victim proved to be Tall Bull, one of the great
war leaders of the Sioux. The widow of Tall Bull was proud that her
husband had been killed by so famous a warrior as Prairie Chief, for
that was Cody’s name among the Indians.
There is one very nice story about the Pawnee scouts. A new
general had taken command who must have all sorts of etiquette
proper to soldiers. It was all very well for the white sentries to call at
intervals of the night from post to post: “Post Number One, nine
o’clock, all’s well!” “Post Number Two, etc.”
But when the Pawnee sentries called, “Go to hell, I don’t care!”
well, the practise had to be stopped.
Of Buffalo Bill’s adventures in these wars the plain record would
only take one large volume, but he was scouting in company with
Texas Jack, John Nelson, Belden, the White Chief, and so many
other famous frontier heroes, each needing at least one book
volume, that I must give the story up as a bad job. At the end of the
Sioux campaign Buffalo Bill was chief of scouts with the rank of
colonel.
Colonel Cody
(“Buffalo Bill”)
In 1876, General Custer, with a force of nearly four hundred
cavalry, perished in an attack on the Sioux, and the only survivor
was his pet boy scout, Billy Jackson, who got away at night
disguised as an Indian. Long afterward Billy, who was one of God’s
own gentlemen, told me that story while we sat on a grassy hillside
watching a great festival of the Blackfeet nation.
After the battle in which Custer—the Sun Child—fell, the big
Sioux army scattered, but a section of it was rounded up by a force
under the guidance of Buffalo Bill.
“One of the Indians,” he says, “who was handsomely decorated
with all the ornaments usually worn by a war chief ... sang out to me
‘I know you, Prairie Chief; if you want to fight come ahead and fight
me!’
“The chief was riding his horse back and forth in front of his men,
as if to banter me, and I accepted the challenge. I galloped toward
him for fifty yards and he advanced toward me about the same
distance, both of us riding at full speed, and then when we were only
about thirty yards apart I raised my rifle and fired. His horse fell to
the ground, having been killed by my bullet. Almost at the same
instant my horse went down, having stepped in a gopher-hole. The
fall did not hurt me much, and I instantly sprang to my feet. The
Indian had also recovered himself, and we were now both on foot,
and not more than twenty paces apart. We fired at each other
simultaneously. My usual luck did not desert me on this occasion, for
his bullet missed me, while mine struck him in the breast. He reeled
and fell, but before he had fairly touched the ground I was upon him,
knife in hand, and had driven the keen-edged weapon to its hilt in his
heart. Jerking his war-bonnet off, I scientifically scalped him in about
five seconds....
“The Indians came charging down upon me from a hill in hopes
of cutting me off. General Merritt ... ordered ... Company K to hurry
to my rescue. The order came none too soon.... As the soldiers
came up I swung the Indian chieftain’s topknot and bonnet in the air,
and shouted: ‘The first scalp for Custer!’”
Far up to the northward, Sitting Bull, with the war chief Spotted
Tail and about three thousand warriors fled from the scene of the
Custer massacre. And as they traveled on the lonely plains they
came to a little fort with the gates closed. “Open your gates and hand
out your grub,” said the Indians.
“Come and get the grub,” answered the fort.
So the gates were thrown open and the three thousand warriors
stormed in to loot the fort. They found only two white men standing
outside a door, but all round the square the log buildings were
loopholed and from every hole stuck out the muzzle of a rifle. The
Indians were caught in such a deadly trap that they ran for their lives
back to camp.
Very soon news reached the Blackfeet that their enemies the
Sioux were camped by the new fort at Wood Mountain, so the whole
nation marched to wipe them out, and Sitting Bull appealed for help
to the white men. “Be good,” said the fort, “and nobody shall hurt
you.”
So the hostile armies camped on either side, and the thirty white
men kept the peace between them. One day the Sioux complained
that the Blackfeet had stolen fifty horses. So six of the white men
were sent to the Blackfoot herd to bring the horses back. They did
not know which horses to select so they drove off one hundred fifty
for good measure straight at a gallop through the Blackfoot camp,
closely pursued by that indignant nation. Barely in time they ran the
stock within the fort, and slammed the gates home in the face of the
raging Blackfeet. They were delighted with themselves until the
officer commanding fined them a month’s pay each for insulting the
Blackfoot nation.
The winter came, the spring and then the summer, when those
thirty white men arrived at the Canada-United States boundary
where they handed over three thousand Sioux prisoners to the
American troops. From that time the redcoats of the Royal Northwest
Mounted Police of Canada have been respected on the frontier.
And now came a very wonderful adventure. Sitting Bull, the
leader of the Sioux nation who had defeated General Custer’s
division and surrendered his army to thirty Canadian soldiers, went
to Europe to take part in a circus personally conducted by the chief
of scouts of the United States Army, Buffalo Bill. Poor Sitting Bull
was afterward murdered by United States troops in the piteous
massacre of Wounded Knee. Buffalo Bill for twenty-six years
paraded Europe and America with his gorgeous Wild West show,
slowly earning the wealth which he lavished in the founding of Cody
City, Wyoming.
Toward the end of these tours I used to frequent the show camp
much like a stray dog expecting to be kicked, would spend hours
swapping lies with the cowboys in the old Deadwood Coach, or sit at
meat with the colonel and his six hundred followers. On the last tour
the old man was thrown by a bad horse at Bristol and afterward rode
with two broken bones in splints. Only the cowboys knew, who told
me, as day by day I watched him back his horse from the ring with all
the old incomparable grace.
He went back to build a million dollar irrigation ditch for his little
city on the frontier, and shortly afterward the newspapers reported
that my friends—the Buffalo Creek Gang of robbers—attacked his
bank, and shot the cashier. May civilization never shut out the free
air of the frontier while the old hero lives, in peace and honor, loved
to the end and worshiped by all real frontiersmen.
XVII
A. D. 1860
THE AUSTRALIAN DESERT
WHEN the Eternal Father was making the earth, at one time He
filled the sea with swimming dragons, the air with flying dragons, and
the land with hopping dragons big as elephants; but they were not a
success, and so He swept them all away. After that he filled the
southern continents with a small improved hopping dragon, that laid
no eggs, but carried the baby in a pouch. There were queer half-
invented fish, shadeless trees, and furry running birds like the emu
and the moa. Then He swamped that southern world under the sea,
and moved the workshop to our northern continents. But He left New
Zealand and Australia just as they were, a scrap of the half-finished
world with furry running birds, the hopping kangaroo, the shadeless
trees, and half-invented fish.
So when the English went to Australia it was not an ordinary
voyage, but a journey backward through the ages, through goodness
only knows how many millions of years to the fifth day of creation. It
was like visiting the moon or Mars. To live and travel in such a
strange land a man must be native born, bush raised, and cunning at
that, on pain of death by famine.
The first British settlers, too, were convicts. The laws were so
bad in England that a fellow might be deported merely for giving
cheek to a judge; and the convicts on the whole were very decent
people, brutally treated in the penal settlements. They used to
escape to the bush, and runaway convicts explored Australia mainly
in search of food. One of them, in Tasmania, used, whenever he
escaped, to take a party with him and eat them one by one, until he
ran short of food and had to surrender.
Later on gold was discovered, and free settlers drifted in, filling
the country, but the miners and the farmers were too busy earning a
living to do much exploration. So the exploring fell to English
gentlemen, brave men, but hopeless tenderfeet, who knew nothing
of bushcraft and generally died of hunger or thirst in districts where
the native-born colonial grows rich to-day.
Edgar John Eyre, for instance, a Yorkshireman, landed in
Sydney at the age of sixteen, and at twenty-five was a rich sheep-
farmer, appointed by government protector of the black fellows. In
1840 the colonists of South Australia wanted a trail for drifting sheep
into Western Australia, and young Eyre, from what he had learned
among the savages, said the scheme was all bosh, in which he was
perfectly right. He thought that the best line for exploring was
northward, and set out to prove his words, but got tangled up in the
salt bogs surrounding Torrens, and very nearly lost his whole party in
an attempt to wade across. After that failure he felt that he had
wasted the money subscribed in a wildcat project, so to make good
set out again to find a route for sheep along the waterless south
coast of the continent. He knew the route was impossible, but it is a
poor sort of courage that has to feed on hope, and the men worth
having are those who leave their hopes behind to march light while
they do their duty.
Eyre’s party consisted of himself and his ranch foreman Baxter, a
favorite black boy Wylie, who was his servant, and two other natives
who had been on the northward trip. They had nine horses, a pony,
six sheep, and nine weeks’ rations on the pack animals.
The first really dry stage was one hundred twenty-eight miles
without a drop of water, and it was not the black fellows, but Eyre,
the tenderfoot, who went ahead and found the well that saved them.
The animals died off one by one, so that the stores had to be left
behind, and there was no food but rotten horse-flesh which caused
dysentery, no water save dew collected with a sponge from the
bushes after the cold nights. The two black fellows deserted, but
after three days came back penitent and starving, thankful to be
reinstated.
These black fellows did not believe the trip was possible, they
wanted to go home, they thought the expedition well worth
plundering, and so one morning while Eyre was rounding up the
horses they shot Baxter, plundered the camp and bolted. Only Eyre
and his boy Wylie were left, but if they lived the deserters might be
punished. So the two black fellows, armed with Baxter’s gun, tried to
hunt down Eyre and his boy with a view to murder. They came so
near at night that Eyre once heard them shout to Wylie to desert.
Eyre and the boy stole off, marching so rapidly that the murderers
were left behind and perished.
A week later, still following the coast of the Great Bight, Wylie
discovered a French ship lying at anchor, and the English skipper fed
the explorers for a fortnight until they were well enough to go on.
Twenty-three more days of terrible suffering brought Eyre and his
boy, looking like a brace of scarecrows, to a hilltop overlooking the
town of Albany. They had reached Western Australia, the first
travelers to cross from the eastern to the western colonies.
In after years Eyre was governor of Jamaica.
II
Australia, being the harshest country on earth, breeds the
hardiest pioneers, horsemen, bushmen, trackers, hunters, scouts,
who find the worst African or American travel a sort of picnic. The
bushie is disappointing to town Australians because he has no
swank, and nothing of the brilliant picturesqueness of the American
frontiersman. He is only a tall, gaunt man, lithe as a whip, with a
tongue like a whip-lash; and it is on bad trips or in battle that one
finds what he is like inside, a most knightly gentleman with a vein of
poetry.
Anyway the Melbourne people were cracked in 1860 when they
wanted an expedition to cross Australia northward, and instead of
appointing bushmen for the job selected tenderfeet. Burke was an
Irishman, late of the Hungarian cavalry, and the Royal Irish
Constabulary, serving as an officer in the Victorian police. Wills was
a Devon man, with some frontier training on the sheep runs, but had
taken to astronomy and surveying. There were several other white
men, and three Afghans with a train of camels.
They left Melbourne with pomp and circumstance, crossed
Victoria through civilized country, and made a base camp on the
Darling River at Menindie. There Burke sacked two mutinous
followers and his doctor scuttled in a funk, so he took on Wright, an
old settler who knew the way to Cooper’s Creek four hundred miles
farther on. Two hundred miles out Wright was sent back to bring up
stores from Menindie, while the expedition went on to make an
advanced base at Cooper’s Creek. Everything was to depend on the
storage of food at that base.
While they were waiting for Wright to come up with their stores,
Wills and another man prospected ninety miles north from Cooper’s
Creek to the Stony Desert, a land of white quartz pebbles and
polished red sandstone chips. The explorer Sturt had been there,
and come back blind. No man had been beyond.
Wills, having mislaid his three camels, came back ninety miles
afoot without water, to find the whole expedition stuck at Cooper’s
Creek, waiting for stores. Mr. Wright at Menindie burned time,
wasting six weeks before he attempted to start with the stores, and
Burke at last could bear the delay no longer. There were thunder-
storms giving promise of abundant water for once in the northern
desert, so Burke marched with Wills, King and Gray, taking a horse
and six camels.
William Brahe was left in charge at the camp at Cooper’s Creek,
to remain with ample provisions until Wright turned up, but not to
leave except in dire extremity.
Burke’s party crossed the glittering Stony Desert, and watching
the birds who always know the way to water, they came to a fine
lake, where they spent Christmas day. Beyond that they came to the
Diamantina and again there was water. The country improved, there
were northward flowing streams to cheer them on their way, and at
last they came to salt water at the head of the Gulf of Carpentaria.
They had crossed the continent from south to north.
With blithe hearts they set out on their return, and if they had to
kill the camels for food, then to eat snakes, which disagreed with
them, still there would be plenty when they reached Cooper’s Creek.
Gray complained of being ill, but pilfering stores is not a proper
symptom of any disease, so Burke gave him a thrashing by way of
medicine. When he died, they delayed one day for his burial; one
day too much, for when they reached Cooper’s Creek they were just
nine hours late. Thirty-one miles they made in the last march and
reeled exhausted into an empty camp ground. Cut in the bark of a
tree were the words “Dig, 21 April 1861.” They dug a few inches into
the earth where they found a box of provisions, and a bottle
containing a letter.
“The depot party of the V. E. E. leave this camp to-day to return
to the Darling. I intend to go S. E. from camp sixty miles to get into
our old track near Bulloo. Two of my companions and myself are
quite well; the third, Patten, has been unable to walk for the last
eighteen days, as his leg has been severely hurt when thrown from
one of the horses. No person has been up here from Darling. We
have six camels and twelve horses in good working condition.
William Brahe.”
It would be hopeless with two exhausted camels to try and catch
up with that march. Down Cooper’s Creek one hundred fifty miles the
South Australian Mounted Police had an outpost, and the box of
provisions would last out that short journey.
They were too heart-sick to make an inscription on the tree, but
left a letter in the bottle, buried. A few days later Brahe returned with
the industrious Mr. Wright and his supply train. Here is the note in
Wright’s diary:—

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(eBook PDF) Lifetime Physical Fitness

and Wellness 15th Edition

(eBook PDF) Lifetime Physical Fitness and Wellness 15th

Fit & Well: Core Concepts and Labs in Physical Fitness

Principles and Labs for Fitness and Wellness (15th

Concepts of Physical Fitness: Active Lifestyles for

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Fit & Well: Core Concepts and Labs in Physical Fitness

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Inflammation 374 Stress Adaptation 423

Chapter 11 Technostress 434

Chapter 12 Synthetic Cannabinoids (Fake Pot or Spice) 465

Chapter 4, Body Composition

role in goal achievement

Chapter 8, Muscular Flexibility Chapter 12, Stress Assessment

Additional Course Resources center provides access to thousands of trusted health

Dr. Hoeger uses his knowledge and personal experi-

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© Fitness & Wellness, Inc.

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Wellness set the standard for fitness and wellness

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

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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

WILLIAM WALKER, son of a Scotch banker, was born in

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