Concepts of Fitness And Wellness

478 Section 8  c  Making Informed Choices Table 3  c  Actions and Interactions That Influence Wellness Dimension of Wellness Influential Factors Physical wellness Pursuing behaviors that are conducive to good physical health (being physically active and maintaining a healthy diet) Social wellness Being supportive of family, friends, and coworkers and practicing good communication skills Emotional wellness Balancing work and leisure and responding proactively to challenging or stressful situations Intellectual wellness Challenging yourself to continually learn and improve in your work and personal life Spiritual wellness Praying, meditating, or reflecting on life Total wellness Taking responsibility for your own health edition), your actions and interactions have a major influ- a quick decision to get a sale. Take some time to think ence on all aspects of wellness. before making a quick decision that may be based on emotion rather than critical thinking. Of course, some Commit to using this information to help plan your decisions must be made when emotions are charged approaches for healthy living. (See Table 3.) People who (e.g., medical care in an emergency), but, when possible, plan are not only more likely to act; they are also more likely delaying a decision can be to your advantage. to act effectively and more proactively. Many people put off health and wellness, believing they will eventually be able ∙ Use stress-management techniques to help you gain to get control over their lives and their lifestyles. Delaying control when you must make decisions in emotionally action will only make it harder to change in the future. It is charged situations. Practice stress-management tech- much easier to maintain a healthy weight than it is to lose niques so that you can use them effectively when needed. weight after it is gained. This applies to all aspects of healthy living. Do not put off until tomorrow what you can do today. ∙ Honor your beliefs and relationships. Actions and inter- We’ve discussed information to help you create plans for actions that are inconsistent with basic beliefs and that healthy living, but the decision to follow them is up to you. fail to honor important relationships can result in reduced quality of life. Consider your cognitions and emotions when planning strategies for action. Much of the information in this book HELP Health is available to Everyone is designed to help you make good decisions about health, for a Lifetime, and it’s Personal wellness, and fitness. Using the guidelines and your self- management skills can help you make good decisions. It is Health coaches and life planners can help you learn how to also important to consider your emotions when making deci- sions. Consider these guidelines: live healthy, balanced lifestyles and be more accountable to ∙ Collect and evaluate information before you act. your goals. Although such motivational supports can help Become informed before you make important decisions. Get information from reliable sources and consult with you adopt and maintain a healthy lifestyle, ultimately it is others you trust. ∙ Emotions will influence certain decisions but should up to you to make your own decisions and stay committed. not detract from sound decision-making processes. Fear and anger are two emotions that can affect your judgment There are clearly no shortcuts or easy paths to long-term and influence your ability to make decisions. Even love for another person can influence your actions. Get con- health and wellness. The HELP philosophy emphasizes that trol of your emotions, or seek guidance from others you trust, before making important decisions in emotionally “Health is available to Everyone for a Lifetime, and it’s Per- charged situations. ∙ Resist pressure to make quick decisions when there is sonal.” Taking responsibility for your health and well-being is no need to decide quickly. Salespeople often press for an important step to fully internalizing the HELP philosophy. How confident are you that you can maintain a healthy lifestyle? Do you have the skills needed to take responsibility for your health, wellness, and fitness? ACTIVITY

Concept 25  c  Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change   479 ∙ Seek help from others and provide support for others example, achieving the body fat level of a model seen on who need your help. As already noted, support from TV or performing like a professional athlete is not realis- friends, family, and significant others can be critical in tic for most of us. For this reason, the standards for health, helping you achieve health, wellness, and fitness. Get wellness, and fitness in this edition are based on health help. Do what you can to be there for others who need criteria rather than comparative criteria. Adhering to the your help. HELP philosophy can help you adopt a new way of think- ing. This philosophy suggests that each person should use ∙ Consider using professional help. Most colleges have health (H) as the basis for making decisions rather than health center programs that provide free, confidential comparisons with others. This is something that everyone assistance or referral. Many businesses have employee (E) can do for a lifetime (L). It allows each of us to set assistance programs (EAPs), providing counselors who personal (P) goals that are realistic and possible to attain. will help you or your family members find ways to solve ∙ Allow for spontaneity. The reliance on science we have a particular problem. Other programs and support groups emphasized can help you make good choices. But if you help with lifestyle changes. For example, most hospitals are to live life fully, you sometimes must allow yourself and many health organizations have hotlines that provide to be spontaneous. In doing so, the key is to be consistent referral services for establishing healthy lifestyles. with your personal philosophy so that your spontaneous actions will be enriching rather than a source of future Consider your personal beliefs and philosophy when regret. making decisions. Though science can help you make ∙ Believe that you can make a difference. As noted previ- good decisions and solve problems, most experts tell you ously, you make your own choices. Though heredity and that there is more to it than that. Your personal philosophy several other factors are out of your control, the choices and beliefs play a role. The following are factors to consider: that you make are yours. Believing that your actions ∙ Clarify your personal philosophy and consider a new make a difference is critical to taking action and mak- ing changes when necessary, allowing you to be healthy, way of thinking. Health, wellness, and fitness are often well, and fit for a lifetime. subjective. Making comparisons to other people can result in setting personal standards impossible to achieve. For Strategies for Action Develop and follow a plan for healthy Formal steps can become less formal with experience. The labs living. You do not have full control in this Concept use a structured approach to self-assessment over health and wellness factors, but it is important to take con- and planning. It is important to learn this process, but it is likely trol over those you can. Earlier, you learned about the six steps that you will eventually adopt less formalized procedures on involved in planning for a healthy lifestyle change. The labs your own. Few of us will go through life doing formal fitness at the end of this Concept help you to assessments every month, writing down goals weekly, or self- use these six steps. Lab 25A helps you monitoring activity daily. However, the identify areas in which you especially more a person does self-assessments, need to prepare for lifestyle changes. VIDEO 5 the more he or she is aware of per- Lab 25B helps you prepare for making sonal fitness status. This awareness VIDEO 6 lifestyle change from the list presented reduces the need for frequent testing. in Figure 1. Lab 25C is designed to help you plan a personal For example, a person who does regular physical activity program. This lab utilizes results compiled from heart-rate monitoring knows when he or she is in the target zone the fitness-related Concepts in the book and provides a culmi- without counting heart rate every minute. The same is true of nating personal fitness plan. other self-management skills. With experience, you can use the techniques less formally to manage your lifestyle in the future. ACTIVITY

480 Section 8  c  Making Informed Choices Suggested Resources ∙∙∙∙ FDA: Direct-to-Consumer Genetic Testing. and Readings Gallup-Healthways: Well-Being Index. Medical News Today: Obesity Surgery Effective Against Diabetes. The websites for the following sources can be accessed by searching National Center for Health Statistics—Trends in Insurance online for the organization, program, or title listed. Specific scien- tific references are available at the end of this edition of Concepts of ∙∙∙∙∙∙∙∙ Coverage Rates. Fitness and Wellness. National Geographic: Sleeplessness in America. ∙∙∙∙ ACSM: American Fitness Index. Prevention Institute: Guidelines for Public Health Prevention. American College Health Association: College Health Resources. Robert Wood Johnson Foundation: County Health Rankings. CDC: Healthy Places Network. Trust for America’s Health: Blueprint for a Healthier America. Central Intelligence Agency. (2015). The world factbook. USA Today: Health Conspiracy Theories. Washington, DC: Author. USA Today: Pushing the Limits of Wellness Programs. USA Today: Vaccine Complications “Extremely Rare.” U.S. Consumer Information Center: Consumer Health.

Lab 25A  Assessing Factors That Influence Health, Wellness, and Fitness Name Section Date Purpose: To assess the factors that relate to health, wellness, and fitness Lab 25A Chart 1  Assessment Questionnaire: Factors That Influence Health, Wellness, and Fitness Factor Very True Somewhat True Not True At All Score Heredity 1.  I have checked my family history for medical problems. 32 1 2.  I have taken steps to overcome hereditary predispositions. 32 1 Assessing Factors That Influence Health, Wellness, and Fitness Health Care 3.  I have health insurance. Heredity Score = 4.  I get regular medical exams and have my own doctor. 5.  I get treatment early, rather than waiting until problems get serious 32 1 6.  I carefully investigate my health problems before making decisions. 32 1 Environment 7.  My physical environment is healthy. 32 1 8.  My social environment is healthy. 32 1 9.  My spiritual environment is healthy. 10.  My intellectual environment is healthy. Health-Care Score = 11.  My work environment is healthy. 12.  My environment fosters healthy lifestyles. 32 1 Lifestyles 32 1 13.  I am physically active on a regular basis. 14.  I eat well. 32 1 15.  I use effective techniques for managing stress. 16.  I avoid destructive behaviors. 32 1 17.  I practice safe sex. 18.  I manage my time effectively. 32 1 19.  I evaluate information carefully and am an informed consumer. 20.  My personal health habits are good. 32 1 21.  My safety habits are good. 22.  I know first aid and can use it if needed. Environment Score = Personal Actions and Interactions 32 1 23.  I collect and evaluate information before I act. 24.  I plan before I take action. 32 1 25.  I am good about taking action when I know it is good for me. 26.  I honor my beliefs and relationships. 32 1 27.  I seek help when I need it. 32 1 32 1 32 1 32 1 32 1 32 1 32 1 Lifestyles Score = 32 1 32 1 32 1 32 1 32 1 Personal Actions/Interactions Score 5

Lab 25A Procedures 1. Answer each of the questions in Chart 1 on the next page. Consider the information in this Concept as you answer each question. The five factors assessed in the questionnaire are from Figure 1, page 472. 2. Calculate the scores for heredity (sum items 1 and 2), health care (sum items 3–6), environment (sum items 7–12), life- styles (sum items 13–22), and actions/interactions (sum items 23–27). 3. Determine ratings for each of the scores using the Rating Chart. 4. Record your scores and ratings in the Results chart. Record your comments in the Conclusions and Implications section. Results Rating Chart Factor Heredity Score Rating Factor Healthy Marginal Needs Attention Health care Assessing Factors That Influence Health, Wellness, and Fitness Environment Heredity 6 4–5 Below 4 Lifestyles Personal Actions/interactions Health care 11–12 9–10 Below 9 Environment 16–18 13–15 Below 13 Lifestyles 26–30 20–25 Below 20 Personal Actions/ 13–15 10–12 Below 10 interactions Conclusions and Implications 1. In the space below, discuss your scores for the five factors (sums of several questions) identified in Chart 1. Use several sentences to identify specific areas that need attention and changes that you could make to improve. 2. For any individual item on Chart 1, a score of 1 is considered low. You might have a high score on a set of questions and still have a low score in one area that indicates a need for attention. In several sentences, discuss actions you could take to make changes related to individual questions. 482

Lab 25B  Planning for Improved Health, Wellness, and Fitness Name Section Date Lab 25B Purpose: To plan to make changes in areas that can most contribute to improved health, wellness, and fitness Procedures Planning for Improved Health, Wellness, and Fitness 1. Experts agree that it is best not to make too many changes all at once. Focusing attention on one or two things at a time will produce better results. Based on your assessments made in Lab 25A, select two areas in which you would like to make changes. Choose one from the list related to health care and environment and one related to lifestyle change. Place a check by those areas in Chart 1 in the Results section. Because Lab 25C is devoted to physical activity, it is not included in the list. You may want to make additional copies of this lab for use in making other changes in the future. 2. Use Chart 2 to determine your stage of change for the changes you have identified. Since you have identified these as an area of need, it is unlikely that you would identify the stage of maintenance. If you are at maintenance, you can select a different area of change that would be more useful. 3. In the appropriate locations, record the change you want to make related to your environment or health care. State your reasons, your specific goal(s), your written statement of the plan for change, and a statement about how you will self-monitor and evaluate the effectiveness of the changes made. In Chart 3, record similar information for the lifestyle change you identified. Results Chart 1 Check one in each column. Area of Change ✓ Area of Change ✓ Eating well Health insurance Managing stress Avoiding destructive habits Medical checkups Practicing safe sex Managing time Selecting a doctor Becoming a better consumer Improving health habits Physical environment Improving safety habits Learning first aid Social environment Spiritual environment Intellectual environment Work environment Environment for lifestyles Chart 2  Maintenance The change has lasted at least 6 months. List the two areas of change identified in Chart 1. Make a r­ating Action “I have made some using the diagram at the right. short-term changes.” Identified Area of Change Stage of Change Rating Preparation “I am getting ready to 1. change.” Contemplation “I am thinking about a change.” 2. Precontemplation “I don’t want to change.” Note: Some of the areas identified in this lab relate to personal information. It is appropriate not to divulge personal information to others (including your instruc- tor) if you choose not to. For this reason, you may choose not to address certain problems in this lab. You are encouraged to take steps to make changes inde- pendent of this assignment and to consult privately with your instructor to get assistance. 483

Chart 3  Making Changes for Improved Health, Wellness, and Fitness Lab 25B Describe First Area of Change (from Chart 1) Describe Second Area of Change (from Chart 1) Step 1: State Reasons for Making Change Step 1: State Reasons for Making Change Planning for Improved Health, Wellness, and Fitness Step 2: Self-Assessment of Need for Change Step 2: Self-Assessment of Need for Change List your stage from Chart 2. List your stage from Chart 2. Step 3: State Your Specific Goals for Change Step 3: State Your Specific Goals for Change State several specific and realistic goals. State several specific and realistic goals. Step 4: Identify Activities or Actions for Change Step 4: Identify Activities or Actions for Change List specific activities you will do or actions you will take List specific activities you will do or actions you will take to meet your goals. to meet your goals. Step 5: Write a Plan; Include a Timetable Step 5: Write a Plan; Include a Timetable Expected start date: Expected start date: Expected finish date: Expected finish date: Days of week and times: list times below days. Days of week and times: list times below days.   Mon.  Tue.   Wed.   Th.     Fri.    Sat.    Sun.   Mon.  Tue.   Wed.   Th.     Fri.    Sat.    Sun. Location: Where will you do the plan? Location: Where will you do the plan? Step 6: Evaluate Your Plan Step 6: Evaluate Your Plan How will you self-monitor and evaluate to determine if the How will you self-monitor and evaluate to determine if plan is working? the plan is working? 484

Lab 25C  Planning Your Personal Physical Activity Program Name Section Date Lab 25C Purpose: To establish a comprehensive plan of lifestyle physical activity and to self-monitor progress in your plan (Note: you may want to reread the Concept on planning for physical activity before completing this lab.) Procedures Step 1. Establish Your Reasons In the spaces provided below, list several of your principal reasons for doing a comprehensive activity plan. Planning Your Personal Physical Activity Program 1. 4. 2. 5. 3. 6. Step 2. Identify Your Needs Using Fitness Self-Assessments and Ratings of Stage of Change for Various Activities In Chart 1, rate your fitness by placing an X over the circle by the appropriate rating for each part of fitness. Use your results obtained from previous labs or perform the self-assessments again to determine your ratings. If you took more than one self- assessment for one component of physical fitness, select the rating that you think best describes your true fitness for that fitness component. If you were unable to do a self-assessment for some reason, check the “No Results” circle. Chart 1  Rating for Self-Assessments Rating Health-Related Fitness Tests High- Good Marginal Low No 1.  Cardiovascular: 12-minute run (Chart 6, page 129) Performance Fitness Zone Zone Results 2.  Cardiovascular: step test (Chart 2, page 127) Zone 3.  Cardiovascular: bicycle test (Chart 5, page 129) Zone 4.  Cardiovascular: walking test (Chart 1, page 127) 5.  Cardiovascular: swim test (Chart 7, page 130) 6.  Flexibility: sit-and-reach test (Chart 1, page 212) 7.  Flexibility: shoulder flexibility (Chart 1, page 212) 8.  Flexibility: hamstring/hip flexibility (Chart 1, page 212) 9.  Flexibility: trunk rotation (Chart 1, page 212) 10.  Strength: isometric grip (Chart 3, page 176) 11.  Strength: 1RM upper body (Chart 2, page 174) 485

Chart 1  Rating for Self-Assessments, continued Rating Lab 25C Health-Related Fitness Tests High- Good Marginal Low No 12.  Strength: 1RM lower body (Chart 2, page 174) Performance Fitness Zone Zone Results 13.  Muscular endurance: curl-up (Chart 4, page 176) Zone 14.  Muscular endurance: 90-degree push-up (Chart 4, page 176) Zone Planning Your Personal Physical Activity Program 15.  Muscular endurance: flexed-arm support (Chart 5, page 176) Very 16.  Fitness rating: skinfold (Chart 1, page 290) Excellent 17.  Body Mass Index (Chart 7, page 295) Good or No 18.  Power (Chart 4, page 176) High- Performance Good Fair Poor Results Skill-Related Fitness and Other Self-Assessments 1.  Agility (Chart 1, page 267) Zone Good Marginal Low No 2.  Balance (Chart 2, page 268) Fitness Zone Zone Results 3.  Coordination (Chart 3, page 268) Excellent Zone 4.  Reaction time (Chart 4, page 269) 5.  Speed (Chart 5, page 270) Very 6.  Fitness of the back (Chart 2, page 248) 7.  Posture (Chart 2, page 249) Good or No Summarize Your Fitness Ratings Using the Results Above Good Fair Poor Results Cardiovascular Flexibility Strength Muscular endurance Body fatness Power Skill-related fitness Posture and fitness of the back 486

Rate your stage of change for each of the different types of activities from the physical activity pyramid. Place an X over Lab 25C the circle beside the stage that best represents your behavior for each of the five types of activity in the lower three levels of the pyramid. A description of the various stages is provided below to help you make your ratings. Maintenance “Regular participation for at least 6 months” Action “Regular participation but less than 6 months” Preparation “Some participation but not on a regular basis” Contemplation “Thinking about doing this but have Planning Your Personal Physical Activity Program not done it yet” Precontemplation “Don’t want to change” Energy Balance Energy Out Energy In (Activity) (Diet) X one circle • Maintenance Flexibility • Yoga X one circle • Action Exercises • Stretch X one circle • Preparation X one circle • Contemplation • Calisthenics X one circle • Precontemplation • Resistance • Maintenance Muscle exercise • Action Fitness • Preparation Exercises • Tennis • Contemplation • Hike • Precontemplation • Jog • Maintenance Vigorous Sports • Bike • Action and Recreation • Aerobic dance • Preparation • Contemplation • Walk • Precontemplation • Yard work • Golf • Maintenance Vigorous • Action Aerobics • Preparation • Contemplation • Precontemplation • Maintenance Moderate • Action Physical Activity • Preparation • Contemplation • Precontemplation Note: *150 minutes of moderate or 75 minutes of vigorous activity per week is recommended; moderate and vigorous activity can be combined to meet guidelines. Avoid Inactivity Source: C. B. Corbin. In step 1, you wrote down some general reasons for developing your physical activity plan. Setting goals requires more specific statements of goals that are realistic and achievable. For people who are at the contemplation or preparation stage for a specific type of activity, it is recommended that you write only short-term physical activity goals (no more than 4 weeks). Those at the action or maintenance level may choose short-term goals to start with, or if you have a good history of adherence, choose long-term goals (longer than 4 weeks). Precontemplators are not considered because they would not be doing this activity. 487

Step 3. Set Specific Goals Chart 2  Setting Goals Lab 25C Physical Activity Goals. Place an X over the appropriate circle for the number of days and weeks for each type of activity. Write the number of exercises or minutes of activities you plan in each of the five areas. Energy Balance Energy Out Energy In (Activity) (Diet) Planning Your Personal Physical Activity Program Flexibility exercises Flexibility • Yoga Exercises • Stretch Days per week: 1 2 3 4 5 6 7 Weeks: 1 2 3 4 5 • Calisthenics Number of exercises: • Resistance Muscle fitness exercises Muscle exercise Fitness Days per week: 1 2 3 4 5 6 7 Exercises • Tennis Weeks: 1 2 3 4 5 • Hike Number of exercises: • Jog Vigorous sports and recreation Vigorous Sports • Bike and Recreation • Aerobic dance Days per week: 1 2 3 4 5 6 7 Weeks: 1 2 3 4 5 • Walk Minutes per day: • Yard work • Golf Vigorous aerobics Vigorous Aerobics Days per week: 1 2 3 4 5 6 7 Weeks: 1 2 3 4 5 Minutes per day: Moderate physical activity Moderate Physical Activity Days per week: 1 2 3 4 5 6 7 Weeks: 1 2 3 4 5 Minutes per day: Note: *150 minutes of moderate or 75 minutes of vigorous activity per week is recommended; moderate and vigorous activity can be combined to meet guidelines. Avoid Inactivity Source: C. B. Corbin. Physical Fitness Goals (for People at Action or Maintenance Only). Write specific physical fitness goals in the spaces provided below. Indicate when you expect to accomplish the goal (in weeks). Examples include improving the 12-minute run to a specific score, being able to perform a specific number of push-ups, attaining a specific BMI, and being able to achieve a specific score on a flexibility test. Part of Fitness Description of Specific Performance Weeks to Goal Step 4. Select Activities In Chart 3, indicate the specific activities you plan to perform from each area of the physical activity pyramid. If the activ- ity you expect to perform is listed, note the number of minutes or reps/sets you plan to perform. If the activity you want to perform is not listed, write the name of the activity or exercise in the space designated as “Other.” For moderate activities, active aerobics, and active sports and recreation, indicate the length of time the activity will be performed each day. For flexibility, muscle fitness exercises, and exercises for back and neck, indicate the number of repetitions for each exercise. 488

Chart 3  Lifetime Physical Activity Selections ✓ Moderate Activities Min/Day ✓ Active Aerobics Min/Day ✓ Active Sports Min./Day and Recreation Active housework Aerobic exercise Lab 25C machines Basketball Bicycling to work Bicycling Bowling or store Gardening Circuit training Golf or calisthenics Karate/judo Mountain climbing Occupational activity Dance or step aerobics Racquetball Social dancing Hiking or backpacking Planning Your Personal Physical Activity Program Walking Jogging or running (or walking) Wheeling in Skating/cross-country Skating wheelchair skiing Yard work Swimming Softball Skiing Other: Water activity Soccer Volleyball Other: Other: Other: Other: Other: Other: Other: Other: Other: Other: Exercises for Back and Neck Other: Other: Back saver stretch Single knee to chest Other: Other: Spine twist Hip/thigh stretch Other: Other: Cobra/child’s pose Bridge variation Flexibility Reps/ Muscle Fitness Reps/ ✓ Superman variation Reps/ ✓ Exercises Sets ✓ Exercises Sets Abdominal brace Sets Neck rotation Calf stretch Bench or seated press Isometric neck exercise Hip and thigh stretch Biceps curl Chin tuck Trapezius stretch Groin stretch Triceps curl Other: Other: Hamstring stretch Lat pull-down Other: Back stretch (leg hug) Seated rowing Trunk twist Wrist curl Pectoral stretch Knee extension Arm hug stretch Side leg raise Overhead arm stretch Half squat Other: Lunge Other: Push-up Other: Crunch or reverse curl Other: Plyometrics Other: Other: Other: Other: 489

Lab 25C Step 5. Prepare a Written Plan In Chart 4, place a check in the shaded boxes for each activity you will perform for each day you will do it. Indicate the time of day you expect to perform the activity or exercise (Example: 7:30 to 8 a.m. or 6 to 6:30 p.m.). In the spaces labeled “Warm- Up Exercises” and “Cool-Down Exercises,” check the warm-up and cool-down exercises you expect to perform. Indicate the number of reps you will use for each exercise. Chart 4  My Physical Activity Plan ✓ Monday Time ✓ Tuesday Time ✓ Wednesday Time Planning Your Personal Physical Activity Program Moderate activity Moderate activity Moderate activity Active aerobics Active aerobics Active aerobics Active sports/rec. Active sports/rec. Active sports/rec. Flexibility exercises* Flexibility exercises* Flexibility exercises* Muscle fitness exercises* Muscle fitness exercises* Muscle fitness exercises* Back/neck exercises* Back/neck exercises* Back/neck exercises* Warm-up exercises Warm-up exercises Warm-up exercises Other: Other: Other: ✓ Thursday Time ✓ Friday Time ✓ Saturday Time Moderate activity Moderate activity Moderate activity Active aerobics Active aerobics Active aerobics Active sports/rec. Active sports/rec. Active sports/rec. Flexibility exercises* Flexibility exercises* Flexibility exercises* Muscle fitness exercises* Muscle fitness exercises* Muscle fitness exercises* Back/neck exercises* Back/neck exercises* Back/neck exercises* Warm-up exercises Warm-up exercises Warm-up exercises Other: Other: Other: ✓ Sunday Time ✓ Warm-Up Exercises Reps ✓ Cool-Down Exercises Reps Moderate activity Walk or jog Walk or jog Active aerobics Grapevine Calf stretch Active sports/rec. Knee stride and reach Hamstring stretch Flexibility exercises* High skip and reach Leg hug Muscle fitness exercises* Inchworm Sitting side stretch Back/neck exercises* Calf stretch or hamstring Zipper stretch Warm-up exercises Leg hug or seated side Other: stretch Other: Other: Other: *Perform the specific exercises you checked in Chart 3. 490

Step 6. Keep Records of Progress and Evaluate Your Plan Lab 25C Make copies of Chart 4 (one for each week that you plan to keep records). Each day, make a check by the activities you actually performed. Include the times when you did the activities in your plan. Periodically check your goals to see if they Planning Your Personal Physical Activity Program have been accomplished. At some point, it will be necessary to reestablish your goals and create a revised activity plan. Results After performing your plan for a specific period of time, answer the question in the space provided. How long have you been performing the plan? Conclusions and Implications 1. In several sentences, discuss your adherence to the plan. Have you been able to stick with the plan? If so, do you think it is a plan you can do for a lifetime? If not, why do you think you are unable to do your plan? 2. In several sentences, discuss how you might modify your plan in the future. 491

Lab 25C 3. In several sentences, discuss your goals for your program. Do you think you will meet your goals? Why or why not? 492 Planning Your Personal Physical Activity Program

Appendix A Metric Conversion Charts Chart 1  Traditional/Metric Measurement Conversions Length Metric to Traditional Traditional to Metric centimeters to inches: cm 3 .39 5 in inches to centimeters: in 3 2.54 5 cm Weight (Mass) meters to feet: m 3 3.3 5 ft feet to meters: ft 3 .3048 5 m Volume meters to yards: m 3 1.09 5 yd yards to meters: yd 3 .92 5 m kilometers to miles: km 3 .6 5 mi miles to kilometers: mi 3 1.6 5 km grams to ounces: g 3 .0352 5 oz ounces to grams: oz 3 28.41 5 g kilograms to pounds: kg 3 2.2 5 lb pounds to kilograms: lb 3 .45 5 kg milliliters to fluid ounces: ml 3 .03 5 fl oz fluid ounces to milliliters: fl oz 3 29.573 5 ml liters to quarts: l 3 1.06 5 qt quarts to liters: qt 3 .95 5 l liters to gallons: l 3 .264 5 gal gallons to liters: gal 3 3.8 5 l Chart 2  Isometric Strength Rating Scale (kg)—page 184 Men Women Classification Left Grip Right Grip Total Score Left Grip Right Grip Total Score High-performance zone 571 611 1181 341 391 731 Good fitness zone 45–56 50–60 95–117 27–33 32–38 59–72 Marginal zone 41–44 43–49 84–94 20–26 23–31 43–58 Low fitness zone ,41 ,43 ,84 ,20 ,23 ,43 Suitable for use by young adults between 18 and 30 years of age. After 30, an adjustment of 0.5 to 1 percent per year is appropriate because some loss of muscle tissue typically occurs as you grow older. Chart 3  Rating Scale for Power—page 184 Vertical Jump Medicine Ball Throw (centimeters) (centimeters) Classification Men Women Men Women High-performance zone Good fitness zone 651  601 4721  3071  Marginal zone Low fitness zone 42–64 37–59 434–471 281–306 32–41 27–36 391–433 256–280 31 or less 26 or less 390 or less 255 or less Chart 4  Reaction Time Rating Scale—page 269 Chart 5  Speed Rating Scale—page 270 Score in Men Women Centimeters Classification Score in Inches Classification Yards Meters Yards Meters Excellent .21 .52 Excellent Very good 19–21 48–52 Very good 241 221 221 201 Good 41–47 Good Fair 16–18 ¾ 33–40 Fair 22–23 20–21.9 20–21 18–19.9 Poor 13–15 ¾ ,33 Poor 18–21 16.5–19.9 16–19 14.5–17.9 ,13 16–17 14.5–16.4 14–15 13–14.4 ,16 ,14.5 ,14 ,13 493

Appendix B Calories of Protein, Carbohydrates, and Fats in Foods Total Protein Carbohydrate Fat Total Protein Carbohydrate Fat Food Choice Calories Calories Calories Calories Food Choice Calories Calories Calories Calories Breakfast 111 29 7 75 Fruit pie (slice) 350 14 259 77 Scrambled egg (1 lg.) 99 26 1 72 Fritter (medium) 132 11 54 67 Fried egg (1 lg.) 67 58 Skim milk (8 oz) 52 Pancake (1-6) 146 19 60 Whole milk (8 oz) 88 36 48 0 Syrup (1 T) 60 0 49 0 Butter (pat) 159 33 0 78 French toast (1 slice) 100 108 Margarine (pat) 0 36 Waffle (7-inch) 180 23 52 117 36 0 36 Biscuit (medium) 245 28 63 36 0 Bran muffin (medium) 104 8 52 44 White toast (slice) 104 11 52 31 Lunch 255 48 120 89 Wheat toast (slice) 11 Hamburger (reg. FF) 307 61 120 126 Peanut butter (1 T) 68 9 161 7 Cheeseburger (reg. FF) 563 101 163 299 Yogurt (8 oz plain) 67 14 100 6 Doubleburger (FF) 427 73 137 217 Orange juice (8 oz) 94 15 116 68 ¼ lb burger (FF) 670 174 134 362 Apple juice (8 oz) 227 39 144 27 Doublecheese burger (FF) 724 138 174 340 Soft drink (12 oz) 114 8 2 6 Doublecheese baconburger (FF) 214 36 124 Bacon (2 slices) 117 1 0 0 Hot dog (FF) 320 51 54 179 Sausage (1 link) 144 0 0 0 Chili dog (FF) 290 116 90 Sausage (1 patty) 86 15 110 70 Pizza, cheese (slice FF) 360 126 116 58 Grits (8 oz) 141 11 178 130 Pizza, meat (slice FF) 510 179 126 108 Hash browns (8 oz) 284 23 115 261 Pizza, everything (slice FF) 350 88 173 158 French fries (reg.) 125 11 61 4 Sandwich, roast beef (FF) 313 44 126 137 Donut, cake 355 18 87 159 Sandwich, bologna 428 69 106 163 Donut, glazed 239 12 136 112 Sandwich, bologna-cheese 380 91 158 201 Sweet roll 125 4 175 60 Sandwich, ham-cheese (FF) 281 39 133 156 Cake (medium slice) 164 8 108 69 Sandwich, peanut butter 330 40 118 124 Ice cream (8 oz) 317 22 1 159 Sandwich, PB and jelly 330 40 168 122 Cream cheese (T) 274 14 49 85 Sandwich, egg salad 390 101 109 181 Jelly (T) 257 15 54 134 Sandwich, tuna salad 432 56 109 180 Jam (T) 52 4 0 47 Sandwich, fish (FF) 239 12 147 229 Coffee (cup) 49 0 0 0 French fries (reg. FF) 406 20 115 112 Tea (cup) 54 0 2 0 French fries (lg. FF) 274 14 195 191 Cream (T) 15 0 Onion rings (reg. FF) 260 49 112 148 Sugar (t) 00 87 0 Chili (8 oz) 355 67 62 148 Corn flakes (8 oz) 00 90 28 Bean soup (8 oz) 140 32 181 107 Wheat flakes (8 oz) 32 2 92 0 Beef noodle soup (8 oz) 180 14 59 Oatmeal (8 oz) 15 0 46 2 Tomato soup (8 oz) 160 21 121 49 Strawberries (8 oz) 97 8 57 4 Vegetable soup (8 oz) 107 45 Orange (medium) 106 12 86 21 Small salad, plain 37 6 27 32 Apple (medium) 132 19 95 5 Small salad, French dressing 152 8 50 Banana (medium) 55 4 73 1 Small salad, Italian dressing 162 8 28 4 Cantaloupe (half) 64 6 37 9 Small salad, bleu cheese 184 13 28 94 Grapefruit (half) 96 1 188 2 Potato salad (8 oz) 248 27 159 126 Custard pie (slice) 101 4 2 Cole slaw (8 oz) 180 0 25 143 82 7 1 Macaroni and cheese (8 oz) 230 37 103 62 40 2 77 Beef taco (FF) 186 59 56 155 285 20 90 71 The principal reference for the calculation of values used in this appendix was the Nutritive Value of Foods, published by the United States Department of Agriculture, Washington, DC, Home and Gardens Bulletin, No. 72, although other published sources were consulted, including Jacobson, M., and S. Fritschner. The Fast-Food Guide (an excellent source of information about fast foods). New York: Workman. Notes: 1. FF by a food indicates that it is typical of a food served in a fast food restaurant. 2. Your portions of foods may be larger or smaller than those listed here. For this reason, you may wish to select a food more than once (e.g., two hamburgers) or select only a portion of a serving (i.e., divide the calories in half for a half portion). 3. An ounce equals 28.35 grams. 4. T 5 tablespoon and t 5 teaspoon. 494

Appendix B 495 Total Protein Carbohydrate Fat Total Protein Carbohydrate Fat Food Choice Calories Calories Calories Calories Food Choice Calories Calories Calories Calories Bean burrito (FF) 343 45 192 106 Macaroni and cheese (8 oz) 230 37 103 90 Meat burrito (FF) 466 158 196 112 Beef Taco (FF) 186 59 56 71 Mexican rice (FF) 213 17 160 Bean burrito (FF) 343 45 106 Mexican beans (FF) 168 42 36 Meat burrito (FF) 466 158 192 112 Fried chicken breast (FF) 436 262 82 44 Mexican rice (FF) 213 17 196 36 Broiled chicken breast 284 224 13 161 Mexican beans (FF) 168 42 160 44 Broiled fish 228 82 60 Fried chicken breast (FF) 436 262 161 Fish stick (1 stick FF) 0 114 Broiled chicken breast 284 224 82 60 Fried egg 50 18 32 24 Broiled fish 228 82 13 114 Donut 99 26 72 Fish stick (1 stick FF) 18 24 Potato chips (small bag) 125 4 8 60 Soft drink (12 oz) 50 0 Soft drink (12 oz) 115 3 1 73 Apple juice (8 oz) 144 0 32 0 Apple juice (8 oz) 144 0 61 Skim milk (8 oz) 117 1 0 Skim milk (8 oz) 117 1 39 0 Whole milk (8 oz) 36 8 0 Whole milk (8 oz) 88 36 144 0 Diet drink (12 oz) 88 33 144 78 Diet drink (12 oz) 159 33 116 0 Mustard (t) 159 0 116 0 Mustard (t) 52 78 Catsup (t) 0 0 Catsup (t) 00 48 0 Mayonnaise (T) 0 0 52 0 Mayonnaise (T) 40 0 0 Fruit pie (slice) 4 0 48 100 Fruit pie 60 4 0 Cheesecake (slice) 6 14 77 Cheesecake (slice) 100 0 6 100 Ice cream (8 oz) 100 56 0 212 Ice cream (8 oz) 350 14 0 77 Custard pie (slice) 350 15 4 134 Coffee (8 oz) 400 56 259 212 Cake (slice) 400 20 6 77 Tea (8 oz) 257 15 132 134 Snacks 257 14 0 85 00 108 0 Peanut butter (1 T) 285 259 00 0 0 Yogurt (8 oz plain) 274 15 132 68 0 Orange juice (8 oz) 39 108 27 Apple juice (8 oz) 94 188 Dinner 255 48 120 89 Soft drink (12 oz) 227 8 175 6 Hamburger (reg. FF) 307 61 120 126 Donut, cake 114 1 0 Cheeseburger (reg. FF) 563 101 163 299 Donut, glazed 117 0 11 0 Doubleburger (FF) 427 73 137 217 Sweet roll 144 4 161 60 ¼ lb burger (FF) 670 174 134 362 Cake (medium slice) 125 8 100 69 Doublecheese burger (FF) 724 138 174 412 Ice cream (8 oz) 164 22 116 159 Doublecheese baconburger (FF) 214 36 124 Softserve cone (reg.) 317 14 144 85 Hot dog (FF) 320 51 54 179 Ice cream sandwich bar 274 15 134 Chili dog (FF) 290 116 90 Strawberries (8 oz) 257 10 61 134 Pizza, cheese (slice FF) 360 126 116 58 Orange (medium) 240 40 87 88 Pizza, meat (slice FF) 510 179 126 108 Apple (medium) 210 4 136 5 Pizza, everything (slice FF) 880 290 173 158 Banana (medium) 6 175 1 Steak (8 oz) 360 133 590 Cantaloupe (half) 55 1 108 9 French fried shrimp (6 oz) 440 268 0 158 Grapefruit (half) 64 4 89 2 Roast beef (8 oz) 520 250 68 172 Celery stick 96 7 82 2 Liver (8 oz) 493 242 218 Carrot (medium) 101 2 46 1 Corned beef (8 oz) 711 228 0 251 Raisins (4 oz) 82 2 57 0 Meat loaf (8 oz) 540 178 52 448 Watermelon (4\" 3 6\" slice) 40 3 86 0 Ham (8 oz) 400 56 362 Chocolate chip cookie 6 95 0 Spaghetti, no meat (13 oz) 500 115 0 124 Brownie 5 8 73 8 Spaghetti, meat (13 oz) 12 35 155 Oatmeal cookie 20 3 37 48 Baked potato (medium) 90 12 Sandwich cookie 210 6 113 Cooked carrots (8 oz) 71 18 0 0 Custard pie (slice) 115 3 3 49 Cooked spinach (8 oz) 50 10 220 0 Fruit pie (slice) 60 8 17 80 Corn (1 ear) 70 11 230 14 Gelatin (4 oz) 145 20 204 77 Cooked green beans (8 oz) 54 19 8 Fritter (medium) 65 14 99 77 Cooked broccoli (8 oz) 60 12 78 0 Skim milk (8 oz) 200 4 34 Cooked cabbage 47 12 59 15 Diet drink 285 11 9 67 French fries (reg. FF) 239 20 18 0 Potato chips (small bag) 350 36 26 0 French fries (lg. FF) 406 14 52 112 Roasted peanuts (1.3 oz) 70 0 13 0 Onion rings (reg. FF) 274 49 43 191 Chocolate candy bar (1 oz) 132 3 112 73 Chili (8 oz) 260 26 148 Choc. almond candy bar (1 oz) 88 34 188 151 Small salad, plain 37 6 35 148 Saltine cracker 7 259 77 Small salad, French dressing 152 8 115 4 Popped corn 0 38 32 164 Small salad, Italian dressing 162 8 195 94 Cheese nachos 115 1 54 16 Small salad, bleu cheese 184 13 112 126 210 7 52 0 Potato salad (8 oz) 248 27 62 143 145 63 214 Cole slaw (8 oz) 180 0 27 62 265 0 50 155 39 28 18 25 28 40 61 159 471 74 25 1 33 194

Appendix C Canada’s Food Guide to Healthy Eating 496

Appendix C 497

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Opener: © Aurora Open/Whit Richardson/Getty Opener: © Comstock Images/Jupiterimages; p. 278: Repeating Images Images; p. 66: © Blend Images/Getty Images; p. 68: © JGI/Blend Images LLC. Walking: © Maridav/iStock/Getty Images; Shoes: © Lori Adamski-Peek/The Image Bank/Getty Images. © chictype/E 1 /Getty Images; Whispering: © Concept 15 laflor/iStock/Getty Images. Concept 6 Opener: © Rolf Bruderer/Blend Images LLC; Opener: © Eyewire/Getty Images; p. 88: © Bob p. 312: © Juice Images/Getty Images; p. 313: Winsett/Corbis. © Blend Images/Getty Images; p. 316: © BananaStock/ PunchStock; p. 322: © PhotoDisc/Getty Images. Concept 7 Concept 16 Opener: © Jim Cummins/Corbis; p. 99: © PureStock/ Getty Images; P. 105: © Apgeo Design, LLC.; p. 106: Opener: © Jack Hollingsworth/Blend Images LLC; © TrekDesk; p. 107: © Image Source/Getty Images. p. 336: © Teo Lannie/GettyImages; p. 339: © Onoky/SuperStock. 503



Index A Adduction, 194f Alcohol, 408 Adductor brevis, 182 advertising on TV, 398 A1C blood test, 446 Adductor longus, 171, 182 dietary guidelines for Americans, 319 ABC system, for time management, 362, 363t, 374 Adductor magnus, 172, 182 effects on the body, 392 ABCDE rule, for self-exams, 442–443 Adductors family member with a problem, 397 Abdominal body fat, 281, 281f, 282 as a gateway to other drug use, 385 Abdominal Bracing exercise, 241 exercising, 235 health benefits of, 395 Abdominal Crunch exercise, 243 stretching, 209 “intimately associated” with injuries, 448 Abdominal or core training, 169 Adenocarcinomas, 436 metabolized primarily by the liver, 392 Abdominal ptosis, 225t, 249 Adenovirus, 426 misuse, 20t Abdominal skinfold horizontal measurement, 289 Adequate Intake (AI), 309 risks and benefits of, 392–393 Abdominals, exercises for, 183, 234, 243 ADHD drugs, 415 use and abuse of, 391–401 Abduction, 194f Adherence, 28, 29 Absolute muscle fitness, 155 Adipocytokines, 282 Alcohol consumption Abstinence, from alcohol, 400 Adipokines, 282 death risk and, 394f Abstinence-only sex education programs, 431 Adiponectin deficiency, 282 excess, 401 Academic performance Adolescents on most college campuses, 398–399 initiating cigarette use, 383 patterns of, 393 exercise and, 77 rates of illicit drug use, 413 stress-management training improving, 363 sexually explicit media and, 429–430 Alcohol dehydrogenase (ADH), 392 Acclimation, to high altitude, 54 Adrenocorticotropic hormone (ACTH), 349 “Alcohol expectancies,” 398 Acclimatization, improving tolerance in the heat, 51 “Adult-onset diabetes,” 74, 445 Alcohol sensors, developing, 397 Achilles notch, 47f Adults. See also Men; Women Alcohol tolerance, 393 Achilles tendon, 172, 208 with chronic conditions, 102 Alcohol use Acid, 410t difficulty making lifestyle changes, 28 “Acquired aging,” 68 proportion meeting national health goals, 90 abstaining from, 395t Acquired immune deficiency syndrome (AIDS), 422, “Adverse events monitoring,” by the FDA, 464 avoiding excess, 361t Advertisements, evaluating, 467, 468 drug use beginning with, 412 423. See also HIV; HIV/AIDS Aerobic activities health and behavioral consequences of, 394–397 early detection critical, 424–425 defined, 136 perceptions about, 405–406 hotline, 431 essential for bodybuilders, 259 terms and criteria for patterns of, 393t treatments for, 425–426 improving cardiorespiratory endurance, 120i Alcohol use disorder (APA), 393, 393t, 400, 401 “Acquired immune system,” 77 Aerobic boxing, 140 Alcohol withdrawal, 393 ACS. See American Cancer Society (ACS) Aerobic capacity, 114, 115, 117, 254–255, 257 Alcoholic beverages ACSM. See American College of Sports Medicine Aerobic exercise, 117, 254–255, 282, 360 containing ethanol (ethyl alcohol), 392 Aerobic fitness, 114 excessive consumption of, 319 (ACSM) Aerobic intervals, 257, 257t varying concentrations of alcohol, 392 ACSM/AHA guidelines, 137 Aerobic physical activities, 99, 120 Alcoholic cirrhosis, 394, 395 ACTH (adrenocorticotropic hormone), 349 Aerobic/anaerobic intervals, 257, 257t Alcoholics Anonymous (AA), 400, 417 Action stage, 28 Aerobics (Cooper), 136 Alcohol-sensing lasers, 397 Activation, degree of, 351 Aerosols, 409, 410t Alendronate (sold as Fosamax), 76 Active aerobics, 88 Affordable Care Act (ACA), 17, 85, 474 Alli, 340 Active assistance, 197 Age Alliance for Biking and Walking, 107 Active category, by step count, 105t affecting muscle fitness performance, 155 All-or-none thinking, 366t Active commuting, 107 of drinking onset, 397 All-you-can-eat meals, 320 Active coping strategies, 364–365 effects, 30 Alpha-linolenic acid, 313 Active identity, 106–107 as a risk factor, 79t “Alternative treatments,” 465 Active lifestyles, 78, 473 Age groups, patterns of physical activity by, 144f Alzheimer’s disease, 77, 380 Active people, dietary guidelines for, Age-related transitions, 346 Ambiguous stressors, 347 Aggression, confusing assertiveness with, 369 Amenorrhea, 277, 287 321–322, 322i Agility, 7, 9f, 96, 262, 267 American Cancer Society (ACS), 74, 387, 438, 441 Active recovery phase, 255 Aging American College of Sports Medicine (ACSM), 78, 86 Active restraint system, 219 balance deteriorating with, 159 certifications from, 460 Active trips, 107 microtrauma attributed to, 221 guidelines, 46, 200, 335, 336t Activities of our population, 17 risk categories, 46, 46t power and, 259 American Diabetes Association (ADA), 74 from all steps of the pyramid, 89 reduced effect of acquired, 67f American Heart Association (AHA), 48, 308 categories, 105 resistance exercise increasing in American Medical Association (AMA), 282, 456 classifications, 99, 100 American Time Use Survey, 361 duration of, 102 importance, 166t Americans, levels of stress, 347 finding enjoyable, 145 stress accelerating, 350 “Amethyst Initiative,” 399 as a part of one’s lifestyle, 88 Agonist muscles, 155, 156f, 157 Amino acids, 314, 315 planning for the day, 374 Air pollution, 54 AMP citrate, 169, 464 selecting to match abilities, 266 “Air quality index” (AQI), 54 Amphetamines, 408, 409t Activity monitors, 89 Airway, opening, 48 Anabolic steroids, 168, 168t Activity neurosis, 264 Al-Anon Family Groups, 417 Anaerobic capacity, 255, 256 Activity/inactivity profile, 111 Alarm Reaction phase, 349f Anaerobic intervals, 257, 257t Adaptation, 346, 347 Android fat, 281 Adderall, 408, 415 Addiction, 412 505

506 Index Androstenedione (andro), 168 Autoantibody signatures test, 440 Bicycling, 107i, 139 Anemia, 114, 115 Automated external defibrillator (AED), 48 Big 4 cancers, 436 Anger, 352 Autonomy, 33, 371 Binge drinking, 393, 398 Angina pectoris, 68 “Avoid Inactivity,” 98 Binge eating disorder (BED), 286 Ankle joint, 194f Avoidant coping strategies, 364, 365, 365t Bioelectric impedance analysis (BIA), 279–280 Ankle sprain, 54 Biofeedback, 367–368 Ankle weights, 182 B Biological connection, between food and brain, 333 Annulus fibrosus, 221 Biological set-point, 283 Anonymous test, 425 BAC. See Blood alcohol concentration (BAC) Biomechanics, 228 Anorexia athletica, 286–287 “BAC maximum per drink,” 403 Biopsy, 436, 437 Anorexia nervosa, 264, 286 Back Biopsychosocial model, 412 Antagonist muscles, 155, 157 Black beauties, 409t Antagonistic muscle groups, 167 pain as acommon medical complaint, 76, Blindness, incidence of, 446 Anthocyanins, 317t 218, 220 Blood, unhealthy effects of smoking, 381f Antibacterial soaps, 438 Blood alcohol concentration (BAC), 392 Antibodies, 423–424 potential for problems, 76, 247 Antioxidants, 310t, 316, 317 reduced risk for problems, 157 effects on driving performance and Antiretroviral treatment (ART), 426 roles of, 218 function, 396t Anti-tobacco campaigns, states having, 384 Back and neck Antiviral therapy, for HSV, 428 exercises for, 251 keeping at a safe level, 401 Anxiety, 76, 350, 360, 446 pain, 220, 223i learning to calculate, 403 Aorta, 114, 115f problems, 222–224 Blood coagulants, reducing, 70 APC gene, genetic test of, 440 Back Extension exercise, 233, 243 Blood glucose, as a risk factor, 79t Apoplexy, 69 Back extensors, 159f, 182, 243 Blood lipids, 70, 79t Apparent temperature, 51, 52f Back Scratcher exercise, 210 Blood pressure, 36i, 72, 72t, 79t, 460 Appearance Back-Arching Abdominal Stretch exercise, 233 Blood sugar levels, 445, 446 Back-Saver Hamstring Stretch exercise, 208, 237 Blood supply, safety of, 423 improved, 67f Back-Saver Toe Touch exercise, 96, 235 Blood vessels, major, 116f negative effects of steroids, 168t Backward jog, 62 Bloodstream, alcohol absorbed directly into, 392 Appetite, 332, 333 Backward pelvic tilt, 224 Blow, 409t Appetite suppressants, limitations of, 339–340 Balance, 7, 9f, 96, 159, 262, 267, 268 Blue Zones (Buettner), 30 Apple Health Kit, 105 “Balance of feelings” rating, 64 Blunts, 410, 410t “Apple” shape, 281 Balance Rating Scale, 268 BMI. See Body Mass Index (BMI) Apple Watch, 105 Balanced muscle strength and length, 227f BMI and waist circumference rating, 296, 302 Applications (apps) Ball-and-socket joint, of the hip, 194 BMR. See Basal metabolic rate (BMR) customized, 38 Ballistic stretching, 199, 201t, 262 Bod Pod device, 279 enabling energy balance tracking, 338 Bar Stretch exercise, 237 Body “hook-up,” 430 Barbiturates, 408, 408t listening to, 266 MyCalmBeat, 368 Barium enema, 439 negative effects of steroids, 168t smartphone, 105, 105i, 430 Barriers, overcoming, 31t, 56 regions more prone to tightness, 195 StressCheck, 368 Basal metabolic rate (BMR), 283, 288, 332 surgically sculpting, 462 Appraisal-focused coping strategies, 364–365, 365t Basketball players, interval training, 258 Body composition, 7, 96, 275–288 Arch support, 47f Bass Test of Dynamic Balance, 267–268 assessing, 287–288, 301–302 Arm Hug Stretch exercise, 210 Bath salts, 410t, 414 defined, 8f Arm Lift exercise, 243 B-complex vitamins, 310t fatness as a risk factor, 79t Arm stretching exercises, 210 “Beast Burger,” 315 inherited predispositions to, 36 Arterial inflammation, reducing, 71 Beer, 333, 392, 392f, 395 measures of, 276–278 Arteries Beginners methods used to assess, 278–280 changes between rest and exercise, 117t emphasizing lighter weights, 167 quackery, 462 healthy, 116f practicing in front of other people, 143 Body fat healthy elastic, 114 Behavior evaluating, 289–296 within the heart muscle, 114 environmental factors shaping, 474–476 guidelines for controlling, 340 inflammation of, 70 negative effects of steroids, 168t guidelines for losing, 335–338 Arteriosclerosis, 68, 69, 114 Behavioral goals, 36, 37, 335 less, 67f Arthritis, physical activity and, 78 Behavioral outcomes, of stress, 352f location of influencing health risks, 281 Articles, evaluating, 468 Behavioral strategies, helping smokers quit, 386 maintaining a healthy level, 446 Artificial sweeteners, 339 Beliefs reduction of, 284t Asanas (postures), 202 changing, 31t Body fatness (percent body fat) Aspartic acid, 314 honoring, 478 health risks for excessively low, 286–287 Assertive, being, 365t, 369 Belviq, 340 managing diet and activity for healthy, 331–340 Asthma, physical activity and, 78 Bench Press exercise, 177 standards, 276–277, 277f, 290 Astrand-Ryhming Bicycle Test, 125, 127–129 Benefits, from physical activity, 85 strategies to control, 341 Atherosclerosis, 68, 69–71, 70f, 114 Benign tumors, 74, 75, 436, 437 Body mass, greater lean, 67f Athletes Beta-carotene, 317t, 465 Body Mass Index (BMI) paid testimonials by, 465 Beverages, having adverse effects, 318 calculating, 277–278, 295, 301 psychological disorders related to overtraining, 264 Beyond Meat (company), 315 combined with waist circumference, 296 Athletic trainers, using stretching exercises, 197i Biceps brachii, 171 over 25, 446 At-risk drinkers, 393, 393t Biceps Curl exercise, 177, 179 rating scale for, 295 Atrium, 114 Biceps femoris, 172 values defining obesity, 278 Attention-deficit/hyperactivity disorder, 408 long head, exercising, 178, 182 Body mechanics, 221, 228, 229f Attitudes short head, exercising, 182 Body part, overload specific to each, 84 about physical activity, 56, 57 Biceps muscle, 155, 156f Body types, 283 balancing, 31t Bicycle Test, 133 Body weight, 76, 278, 282–283 Audio podcasts, by health agencies, 20 Bicycle test rating scale (mL/O2/kg/min), 129 Body weight exercises, 164–165, 165i Body wrapping, 458–459

Index 507 BodyAttack, 141 Capillaries, 114 Cheap food, as typically unhealthy, 320 Bodybuilding, 154, 258, 259 Carbohydrate replacement, during exercise, 322 Chest compression, beginning, 48 BodyJam, 141 Carbohydrates Chest muscles, stretching, 206 Bone density, 75–76, 75f, 279 Chest Press exercise, 179 Bone development, 67f complex, 311, 338 Chewing tobacco, 380 Bone integrity, 10, 75 dietary recommendations for, 311–312 Childhood experiences, toxic stress from, 352 Bone loss, effects of, 75 largest source of calories in the diet, 308 Childhood obesity, immediate health risks Bone-building nutrients, 310t restricting, 338 Books, evaluating, 465, 467, 468 simple, 322, 446 of, 284 Boomers (1945–1964), 144f, 410t Carbon dioxide (CO2), 114 Children “Boosts,” drinks containing, 463 Carbon monoxide, 54, 380 “Boot camp” fitness classes, 141 Carcinogens, 380, 381, 440, 444 increase in diabetes among, 75 Bowling, 142 Carcinomas, 436 national guidelines for, 98 Box, dropping off and landing on, 163f Cardiac muscle tissue, 154 secondhand smoke and, 382 Box fitness, 140 Cardiac output, increased, 115 Chin Tuck exercise, 206, 240 Brachialis, 171, 172 Cardio karate, 140 “Chippers,” 381 Brachioradialis, 171, 172 Cardio Sculpt, 141 Chlamydia, 427–428 Brainstorming, 369 Cardio workout, 136 Chlamydia pneumonia heat shock protein Breakfast, 320, 338 Cardiopulmonary resuscitation (CPR), Breaks, in sedentary time, 111 (Cp-HSP60), 71 Breast cancer, 437–438 48, 477t Cholesterol, 69, 70, 70f CardioPump, 141 among men, 437 Cardiorespiratory endurance, 7, 96, 113–125 classifications, 70t effect of physical activity, 74t recommended daily amounts of, 343 risk factors, 451 assessing current status, 125 saturated fats increasing, 313 screening guidelines, 439t benefits of, 118 Chondroitin, 463 Bridge exercise, 242 building, 100, 162 Choosemyplate.gov website, 325 British Journal of Sports Medicine, 98 characteristics, 116f Chronic alcohol problems, preventing, 401 “Broad spectrum” sunscreen, 443 considering, 281 Chronic conditions, 19, 157 Brown sugar, 409t defined, 8f Chronic diseases Built environment, 19, 106 elements of, 114–117 defined, 69 Bulimia, 286 evaluating, 127–130, 133–134 direct causes of most deaths in our society, 20 Bulk and definition, training for, 259 FIT formula for, 118 early deaths resulting of, 19 Busy bees, 448t health benefits, 117–118 low fitness a greater risk than body Butyl nitrite, 409 in the high-performance zone, 118 related to muscular endurance, 155 fatness, 118 C requiring fit muscle tissue, 115 physical activity reducing risk of major, 68 requiring healthy blood and a fit respiratory prevention of, 78 C-A-B guidelines, 48 reduced risk of, 156 Caffeic/ferulic acids, 317t system, 114–115 risk factors, 78–79, 79t Caffeine, 318, 361, 399 risk reduction associated with, 117f Chronic liver disease, from HPB, 428 Calcium, 76, 318 self-assessing, 125 Chronic pain, 17, 78 Calf muscles, stretching, 62, 198f, 208 Cardiorespiratory fitness, 114, 118, 166t, 259 Chronic stress, linked to health maladies, 349 Calf skinfold measurement, 290 Cardiorespiratory system, sustained challenge Cigar smokers, 381 Calf Stretch exercise, 208 Cigarette smoking, 383f, 412 Calipers, measuring skinfold thickness, to, 257 Circuit resistance training (CRT), 162 Cardiovascular and respiratory systems Classic skiing, 139 279, 279f, 289 Clay Hunt Suicide Prevention for American Veterans Calisthenic exercises, 157, 165, 169, 181–182 illustrated, 115f Caloric balance, 286, 287 performance and function of maximized during Act, 350 Caloric intake, 283, 333 Clif bars, 265, 322 “Calorie sparing,” 339 exercise, 115, 117, 117t Clinical breast exam, 439t Calories Cardiovascular diseases (CVDs), 68–69, 72–74 Clinical depression, 447 Cardiovascular endurance, 114 Clinical exercise test, 46, 46i, 47 BMR expressed in, 283 Cardiovascular fitness, 7, 114 Clot (thrombus), 71f eating the right amount, 309 Cardiovascular health, 67f Clothing, selecting for activity, 48t expended from physical activity, 102 Carotenoids, 317t Clothing technology, advances in, 254 needs, 332 Carotid artery, 123 Clots, formation of, 70 tracking, 338 Carpal tunnel syndrome, 221 Cobra and Child’s Pose exercises, 207 Cancer, 436–443. See also specific types of cancer “Carrier testing,” 473 Cocaethylene, production of, 408 forms of, treated effectively, 444 Carrying Cocaine, 408, 409t, 415 incidence and death by site and sex, 437f Coccyx, 218, 218f leading cause of death for adults, 19 body mechanics of, 229f Codeine, 408, 409t as a leading killer and cause of suffering, weights, 460 Cognitions, 475f, 478–479 Casual participation, 144–145 Cognitive abilities, marijuana use impairing, 414 436–437 Catabolic and anabolic processes, cycle of, 166 Cognitive performance, positive changes in, 77 metastasis, 74f Cathinones (bath salts), 410t, 414 Cognitive reappraisal, 365–366 as more than 100 different diseases, 436 CAUTION acronym, 444, 445f Cognitive response, to stressors, 352f physical activity and, 74, 74t CD4 helper cells (T helper cells), 423 Cognitive restructuring, 365t prevention of, 443–444, 445f Cell growth, abnormal, uncontrolled, 436 Cognitive-behavioral interventions, 364 recognizing early warning signals, 444 Cellulite, 462 Coke, 409t risk for, 67f, 394, 443–444, 451–452 Central fat, 281 Cold and wind, performing physical activity in, screening guidelines, 439t, 473 Cerebrovascular accident (CVA), 69 stages in the spread of, 436, 436f Cervarix, 441 53–54 Candy, 408t Cervical (neck), 218 Cold weather exercise, asthma and, 78 Cannon, Walter, 348 Cervical cancer, 427, 439t, 441 Collagen, 194 Cervical lordotic curve, 218f College Chancre sores, 428–429 Chancroid, 429, 429t presenting unique challenges and stressors, Chantix, 386 347–348 CHD. See Coronary heart disease (CHD) role in heavy alcohol use, 399

508 Index College students. See also Young adults Core stability, 219, 223, 241–242 Deep Buttock Stretch exercise, 209 alcohol consumption by, 398, 398t Core strength, 169, 223 Deep neck flexors, 240 building physical activity into your routine Core training, 158–159, 222, 227 Deep Squatting exercises, 239 in, 118 Core trunk endurance tests, 245 Definition, of muscles, 154, 155, 258, 259 defining a regular partner, 430 Coronary arteries, 69, 71 Degenerative disc disease, 222, 222f managing time as critical, 362 Coronary circulation, 71–72, 114 Dehydration, 51 overestimating peers, 400 Coronary heart disease (CHD), 68–69, 394 Delayed-onset muscle soreness (DOMS), 54, 55 percentage using illegal drugs, 408 Corticotropin-releasing hormone (CRH), 349 Delta-9-tetrahydrocannabinol (THC), 410 rates of illicit drug use among, 413 Cortisol, monitoring levels of, 360 Deltoid, 159f, 171, 172 rates of smoking among drinkers, 385 Cost-benefit analysis, 367t reporting discrimination experiences, more likely Cotinine, levels of, 382 exercising, 177, 179, 181, 233, 234 to drink, 348 CPR (cardiopulmonary resuscitation), 48, 477t stretching, 210 at risk for HIV and other STIs, 430 Crack cocaine, 409t, 415 Dementia, 77, 380 Crank, 409t Deoxygenated blood, 114 Colonoscopy, 439–440, 439t Craving, compared to hunger, 338 Depressant drugs, 408, 408t Colon-rectal cancer, 74t, 438–440, 451 C-reactive protein (CRP), 71 Depression, 371, 446 Commitment, to making changes in lifestyle, 39 Creatine, 169, 265–266 closely associated with suicide, 446–447 Committed relationship, effects of, 430 Credentials, to be considered an expert, 456 experienced by many adults, 76 Communities, 475f “Creeping obesity,” 283 physical activity reducing, 360 “Compendium of Physical Activities,” 138, 151 Cross training, 138, 139, 140, 145 treating effectively, 447 Competition, engaging in, 143 Cross-country skiing, 139 Depth jumps, 158, 162 Competitive anxiety, impairing performance, 265 CrossFit, controversy over, 164 Designer drugs, 410, 411t, 413, 414, 415 Competitive athletics, 254, 258 “Cross-trainers,” as a versatile option, 47 “Designer” steroids, 168 Complaints, checking for, 456 Crunch (Curl-Up) exercise, 181 Determinants Complete proteins, 314 Crunch exercise, 183, 236 control over, 16–18 Complex carbohydrates, 311, 338 Crunch with Twist exercise, 243 with greater control, 18–20 Compression garments, wearing, 265 Crunch with Twist (on Bench) exercise, 183 of health, fitness, and wellness, 16, 16f Compression of illness/morbidity, 68 Crystal (ice), 415 Diabetes mellitus (diabetes), 74 Concentric contractions, 157 Crystal methamphetamine, 408–409, 409t epidemic of, 75 Concentric phase, 158 CT colonography (virtual colonoscopy), 439t forms of, 445 Condiments, limiting servings of, 337t Cubes, 410t as a leading cause of death, 445 Condoms, 428, 430, 431 Cumulative trauma disorder (CTD), 221 lifestyle changes for prevention and Conduction, 50 Curl-up (dynamic muscular endurance), 187 Confidential testing, 425 Curl-Up (Dynamic) test, 174 control, 446t Congestive heart failure, 68, 69 Curl-Up exercise, 243 as a risk factor for heart disease and high blood Conscientiousness, health benefits of, 353 Curl-up with Rotation exercise, 184 Conscious relaxation techniques, 366–368 Current activity, self-assessment of, 92 pressure, 445–446 Consistent errors, 34 Curves franchise, 141 screening for, 446 Consumer(s) Cycling, more efficient than running, 139 symptoms of, 446 Cystic fibrosis, exercise helping, 78 treated effectively, 445 becoming a wise health- and medical-care, 474 Diabetes risk calculator, 446 good, 466 D Diaphragm, 219f informed and educated, 313i Diaphragmatic breathing, 367, 376 protecting against fraud and quackery, 463–465 Daily activities Diastolic blood pressure, 72, 73 well-informed eating better, 319 logging, 288 Diet Consumer skills, 32t performing normal, 66 analysis of current, 323 Consumer’s Union (Consumer Reports), 459, 460 contributing to weight loss, 286 Contaminated needles, using to inject drugs, 423 Daily Activity Log, 305–306 defined, 287 Contemplation stage, 28, 34 Daily Diet Record sheets, 325, 327–328 healthy, decreasing risk for cancers, 440i Continuous aerobic activities, 138, 139 Daily energy expenditure, 156, 303–306 as a major source of quackery, 462 Continuous passive motion (CPM) tables, 458 Daily hassles, 346 as a risk factor, 79t Contract-relax-antagonist-contract (CRAC) tech- Daily life tracking over several days, 323 Diet and pep pills, 409t nique, 199 activities of, 99 Dietary (energy intake) side, of the energy balance Contraindicated exercises/movements, 228 functioning effectively in, 156–157 Convection, 50 % Daily Value (% DV), 319 equation, 332 Cool-down, 50, 51 Daily written plan, for stress management, 38 Dietary cholesterol, effects of, 313 COOLMAX, 48t Dance aerobics, 140 Dietary fat, 313, 314 Cooper, Ken, 136 Date-rape drugs, 411t, 415 Dietary fibers, 311, 312 Cooper bracelets, 465 Deadlines, setting, 363 Dietary Guideline Advisory Committee, 309 Coordination, 7, 96, 262 Death Dietary Guidelines for Americans, 308 “actual causes” of most due to unhealthy lifestyles, Dietary Habits Questionnaire, 326 defined, 9f Dietary Habits Rating Scale, 326 evaluating, 268 20, 20t Dietary log, keeping, 325 strength training and, 166t major causes of early, 19 Dietary patterns, 309 Coordination Rating Scale, 268 major causes of in the US, 19t Dietary protein, 314 Coping, 365 obesity contributing to early, 280 Dietary recommendations Coping skills, 32t reduced risk from early, 156 Coping strategies, 364, 365–370, 371 risk for early, 117f for carbohydrates, 311–312 Core and Back Exercise Log, 252 tobacco use most preventable cause of, 380 for fat, 312–314 Core and Back Exercise Survey, 251 Death rates, early treatment reducing, 426 for minerals, 317–318 Core Functional Movement exercises, 244 Debilitating conditions, 4, 6 for proteins, 314–315 Core musculature Decision-making processes, emotions detracting for vitamins, 316–317 anatomy and function of, 218–220 for water and other fluids, 318–319 fitness of, 157 from, 478 Dietary Reference Intake (DRI) layers of, 219f Deep breathing, 367 categories, 311 muscles of, 159f defined, 309 for major nutrients, 310t

Index 509 values, 311f classification of illicit and prescription, 408–410 Emotional/mental health disorders, 76–77 values (minimal amounts), 316 defined, 381, 393 Emotional/mental wellness, 5t, 66 Dietary restriction, combined with physical activity, development of new, 413 Emotion-focused coping, 364, 365, 365t, 366 mixing, 408 Employee assistance programs (EAPs), 479 284, 286 not injecting, 431 Empty calories, 338, 339 Dietary silicon, contributing to bone density, 395 people having a problem with, 417 Empty-calorie tax, 335 Dietary sugar, reducing, 311 use and abuse of, 419–420 Enabling factors, 29, 30, 30f, 32 Dietary supplements, 51, 168–169, 463, 464. See for weight loss, 336t Endometrial cancer, 441 Drunk driving arrest, costs of, 395 Endomorph (round), 283 also Supplements Drunkenness, as a rite of passage, 392 Endothelium, 69, 70f Dietary Supplements Health and Education Act Dry snuff, 380 Endurance, 7 Dual X-ray absorptiometry (DXA) machine, 75 Endurance sports, 254–255 (DSHEA), 463, 464 Dual-energy absorptiometry (DXA), 278–279 Endurance training, 154, 163, 255–258 Difference, making a, 479 Dumbbell Rowing exercise, 178 Energy and macronutrients, 310t Digital mammography, 438 Duration, as a factor in knee strain, 230 Energy balance, 89 Digital rectal exam (DRE), 439t, 440 Dynamic challenge, to the arms or legs, 227 Energy bars, 265, 322 Dimensions, of health and wellness, 5 Dynamic exercise warm-up, 62 Energy chews, 265 Diminishing returns, principle of, 85, 166, 256, 263 Dynamic flexibility, 195, 199i Energy cost, of resting energy expenditure Dip/pull-up machine, 181 Dynamic muscular endurance, 157, 176, 187 Dips exercise, 181 Dynamic strength, 157 (1 MET), 102 Direct causes, of back pain, 220 Dynamic stretching, 198f, 199, 261–262 Energy drinks “Direct-to-consumer” genetic testing, 473 Dynamic Trunk exercises, 184 Disabilities, 17 Dynamic warm-up, 49 with “boosts,” 463 Disc extrusion, 221 mixing alcohol and, 399 Disc golf, 142i E Energy expenditure, 102, 332 Disc herniation, 221–222 Energy gels, 265 Discounting the positives, 366t Early adulthood, beginning smoking in, 383 Energy intake, 89, 332, 332f Discrimination, as a source of stress, 348 EasyTone shoes, 458 Environment Diseases Eating, guidelines for, 337t affecting health, wellness, and fitness, 18 Eating disorders, 277, 286 assessing, 481 from exposure to tobacco, 389 Eating patterns, 320, 337 important to overall personal wellness, 5 predispositions to, 17 Eating practices, sound, 320–321 role in initiation and escalation of alcohol use, as a risk factor, 79t Eccentric contractions, 157 “Disordered eating,” patterns of, 286 Eccentric phase, 158 397–398 Dissolvable tobacco, in pill form, 385 Echinacea, 463 Environmental factors, 16f, 472f, 475f Distorted thinking, 366, 366t E-cigarettes, 385 Environmental influences, on health, 474–476 Distortion, identifying, 367t Ecological systems, in the world, 477 Environmental Protection Agency, pollution advi- Distress, compromising performance and Economic costs sories, 54 well-being, 351 of drug use, 411 Environmental strategies, 475–476 Dithiolthiones, 317t of smoking, 380–381 Environmental stressors, 346 DMAA (dimethylamylamine), 169 Economic downturns, declines in well-being Environmental tobacco smoke (ETS), 440 DNA, 360, 472 Enzymes, additional as beneficial, 462–463 “DNA analysis service,” 473 corresponding with, 348 Ephedra, 339, 463, 464 DOB (designer drug), 415 Economists, 448t Epinephrine (adrenaline), 348 Doctors Ecstasy (MDMA), 411t, 415 Epsom salts, 459 Ectomorph (linear), 283 Equipment, improving stretching exercise, 204 consulting about using vitamin Elasticity, 195 ER visits, involving use of prescription supplements, 465 Elastin, 194 Elbow breadth, frame size determined from, 294 narcotics, 416 selecting personal, 473 Electric bike (e-bike), 124 Erector spinae, 219f using Wikipedia for health information, 465 Electrical muscle stimulators, 458 DOM (designer drug), 415 Electrocardiogram, 121 exercising, 184, 233, 235, 236 DOMS (delayed-onset muscle soreness), 54, 55 Elliptical trainers, 139 stretching, 207 Dorsiflexion, 194f Emergencies, 48, 66 Ergogenic aids, 264, 265 Dose-response relationship, 84, 85 Emergency medical service (EMS), 447–448 Ergonomics, using biomechanical principles, 228 Double progressive system, 165 “Emerging adulthood,” 399 Error, in self-assessment, 34 Double standard method, 367t Emotion(s) Escaping, 365t Double-contrast barium enema, 439t Essential amino acids, 314, 315 Double-heel click, 96 affecting personal actions and interactions, 18 Essential fat, 277 Double-Leg Lift exercise, 234 considering when planning strategies for action, Estimated 1RM, evaluating strength using, 185 Double-Leg Toe Touches exercise, 237 Estrogen replacement therapy (ERT), 76 Downers, 408t 478–479 Estrogen-progestin therapy, 441 DRI. See Dietary Reference Intake (DRI) inhibition of, 369 Ethanol (ethyl alcohol), 392 Drinking behavior, 400 “Emotion regulation” strategies, 364 Eustress, as optimal amount of stress, 351 Drinking games, 399 Emotional disorders, 446 Evans, Mike, 79 Drinks, alcohol content of, 392f “Emotional eating,” 333 Evaporation, of sweat, 50 Drowning, 447 Emotional environments, 475f, 476 Events, most stressful, 346 Drug abuse Emotional outbursts, controlling, 369 Eversion, 194f causes of illicit, 412 Emotional outcomes, of stress, 352f Every Body Walk national movement, 106 estimated cost of, 411 Emotional reasoning, 366t Everyone (E) prevalence and consequences of illicit, Emotional storm, 72, 73 doing for a lifetime (L), 479 Emotional stressors, 346 physical activity for, 4i 413–416 Emotional support, 370–371 Evidence, examining, 367t Drug facts label, on sunscreen containers, 443, 443f Emotional wellness, influential factors, 478t Exceed, 265 Drug use Emotional/mental health, 5t Exceptional performance, 254 Exceptional performers, 263 among twelfth graders, 408 Excessive lordosis (lumbar), 249 avoiding problems associated with, 417 Excuses, for not being active, 56t consequences of, 410–411 Drugs in alcoholic beverages, 392

510 Index Exercise, 365t recommended daily amounts of, 343 FITNESSGRAM, 289–290, 299 affecting muscles, not fat, 462 spot-reducing not possible, 462 FITT formula, 85–86 claims, overstated or unsubstantiated, 457 “Fat burning zone,” 460 5-year survival, achieving, 444 determining appropriate frequency of, 119 Fat cells, 282, 340 Flat arches, 249 engaging in regular, 20 Fat control, factors influencing, 332–333 Flat back, 225, 225t helping smokers quit, 386 Fat rolling machines, 457 Flat back posture, 226–227 intermittent versus continuous, 86 Fat stores, producing energy from, 256 Flavanones, 317t prescribed for back or neck pain, 222–223 Fat substitutes, 314, 339 Flavonoids, 317t regular, 446 Fat tax, implementing, 335 Flavonols, 317t “Father of stress,” 349 Flavored cigarettes, 385 Exercise addiction, 264 Fatigue Flexed-arm support (static muscular endurance), 187 Exercise balls, 163i resistance to, 67f Flexed-Arm Support (Static) test, 175 Exercise bands, 157 resulting from stress, 349 Flexibility, 7, 96, 193–205 Exercise bouts, extending, 120 Fatness Exercise devices, evaluating, 467, 468 calculating, 293 achieving and maintaining optimal posture, 196 Exercise equipment early in life, 284 appropriate amount for health, 199 Fatness vs. fitness, risks of, 281f assessing current status, 204 considerations with, 459–460 Fatty liver, 394, 395 causes of reductions in, 195 easy access to, 31 “Favorite foods” compared to “nutritious foods,” defined, 8f, 194 modern, 139i evaluating, 213–214 promoting new pieces of, 457 329, 330 factors influencing, 194–195 Exercise heart rate, 124–125, 132 FDA. See Food and Drug Administration (FDA) health benefits of, 196–197 “Exercise Is Medicine (EIM),” 78 Fear of obesity, 287 highly joint specific, 194 Exercise leaders, qualifications of, 140 Fecal immunochemical test (FIT), 439t improved, 67f Exercise machines, 139–140, 459, 460 Fecal occult blood test (gFOBT), 439t resistance training and, 166t Exercise physiology, knowledge of, 254 Federal regulations, decreasing misuse of prescrip- training for, 261–262 “Exercise” ring, 105 workout to improve, 49 Exercise sequence, alternating muscle groups, 167 tion narcotics, 416 Flexibility exercises Exercises Federal Trade Commission (FTC), 458 importance of, 87f, 88–89 merits and risks of different, 228, 230 Feedback, as reinforcing and supportive, 33 promoting in all areas of the body, 205 prescribed for a particular individual, 230 Feedback loops, reinforcing muscle imbalance, 196 from step 5 of the physical activity pyramid, 200f preventing or helping rehabilitate postural, back, Feedback systems, on machines, 139–140 warm-up guidelines, 49t Feeling states, 101 Flexibility Rating Scale, 212 and neck problems, 231 Female athlete triad, 287 Flexibility tests, 204, 211–212, 245 Exhaustion phase, 349f Female college students, consequences of drinking, Flexibility workout, 203 Experiences, opportunity for successful, 67f Flexibility-based activities, 202–203 Experimental technique, 367t 399–400 Flexible sigmoidoscopy, 439t Expertise, determining a person’s, 456 Females, negative effects of steroids, 168t Flexion (forward bending), 194f, 218 Experts, basing work on the scientific method, 456 Fetal alcohol effects, 394 Fluid intake, avoiding extreme, 52 Explosive power, training for, 165–166 Fetal alcohol syndrome (FAS), 394 Fluid loss, monitoring, 51 “Explosive strength,” 155 Fiber, 311 Fluid-replacement beverages, 51, 265 Expressing, feelings, 365t Fibrin, 70, 71 Foam rollers, 266 Expresso Interactive Gaming bikes, 140 Fibromyalgia, physical activity and, 78 Food “Extended adolescence,” 399 Fibrous ring, 222f consumed as a source of comfort, 333 Extensibility, of soft tissues, 194–195 Fight-or-flight response, 348 making good selections of, 337 Extension, 194f, 218 Figure/physique, programs intended to slim, 163 Food and Drug Administration (FDA), 169, 319, 456 Extensor digitorum longus, 171, 238 Firearms, 20t Food choices, making well-informed, 319 Extensor hallucis longus, 238 First aid, learning, 477t Food groups, essential to a healthy diet, 308 External abdominal oblique, 171, 172, 181 FIT formula(s), 86 Food labels, 319 External locus of control, 353 Food products, comparing the quality of similar, External oblique (cut), 183, 184, 219f for cardiorespiratory endurance, 118–120, 119t External respiration, 114 for each type of PRE, 160, 161t 321t Extreme diets, 338–339 for moderate physical activity, 101, 101t Food supplements, evaluating, 467, 468 Extreme exercise, 55, 258 for power, 162 Food values, posting in restaurants, 335 “Extreme” sports, 145 for stretching, 201t Foods Eye and speech muscles, relaxing, 367 for a type of exercise, 457 FIT guidelines, for safe and effective stretching, 200 access to healthy, 29i F Fit heart, 69, 69f, 116f avoiding hard-to-digest late in the day, 361t Fit muscles, 116f genetically modified, 321 Facilities and equipment, of a health and fitness Fitness high in dietary fiber, 312 center, 461f assessing factors relating to, 481–482 relative protein content of various, 314, 314f contributing to health and wellness, 10 rich in calcium, 318 Fad diets, not likely to be effective, 338–339 current state of, 459 rich in iron, 318 Falls, 447 determinants of, 472f Foot, up and down motion of, 194 Family and friends, support of, 338 planning to make changes, 483 Forearm Stretch exercise, 210 Family health history, learning about, 472 Fitness assessment rating chart, non-exercise, 130 “Forms,” in tai chi, 202, 376 Farmer’s markets, increased popularity of, 312 Fitness bicycling, 145 Fortification, of foods, 316 Fartlek training, 258 Fitness dimensions, assessments of, 95–96 Fortune telling, 366t Fast foods, 320, 340, 343 Fitness equipment, using an estimated MET level, Forward Curl-up exercise, 184 Fasting plasma glucose (FPG) test, 446 Forward head, 225t, 249 Fast-twitch muscle fibers, 154, 255 102 Forward pelvic tilt, 224 Fat Fitness leader, credentials of, 460 Forward Press exercise, 244 Fitness levels, cardiorespiratory endurance and, 119t Fossil fuels, use of, 477 dietary recommendations for, 312–314 Fitness target zones, for muscular fitness, 161t “4-minute workout,” concept of, 90 eating less, 338 Fitness terminology, changing, 7 Frame size, determining, 294 functions in the body, 276 Fitness trends, 141 Fraud, 456 limiting, 446 Fitness walking, 138 Fitness zones, 91t

Index 511 “Free play,” important in children, 362 Genetics Hardiness, 353 Free radicals, 316, 317 affecting muscle fitness performance, 155 Hardiness Questionnaire, 357 Free weights health conditions and risks linked to, 472 Hatha yoga, 202 influencing a person’s potential for high-level HDL (high-density lipoprotein), 70, 71 advantages and disadvantages, 164t performance, 255 Head Clock exercise, 235 eight basic exercises for, 169, 177–178 role in susceptibility to drug addiction, 412 Head Nod exercise, 240 equipment, 163 Health exercises, 157 Genital herpes, 428, 429 used for resistance exercise, 163 Genital warts (condylomas), 427, 429, 429t assessing factors relating to, 481–482 Frequency Geophysical factors, exposure to, 444 as the basis for making decisions, 479 contributing to microtrauma, 230 Georgia homeboy, 411t defined, 3 of physical activity, 85, 118–119 “Gestational diabetes mellitus,” 445 determinants of, 472f “Freshman 15,” for weight gain, 278 GHB (gamma hydroxybutyrate), 411t, 415 environmental influences on, 474–476 Front Plank exercise, 159, 241 Girth, increasing and decreasing, 163 improving the nation’s, 2 Frontal lobe, 397 Glasses for drinking, using taller, thinner, 338 misinformation about, 29 Frostbite, 52, 53 Global core stabilizers, 219–220 modern concept of, 4 Fruits, essential for good health, 312 Glucosamine, 463 negative impacts of steroids, 168t Fruits and vegetables, goal to consume more, 36i Glucose sensor, 447 planning to make changes, 483 Functional balance training, 261 Glutamic acid, 314 wellness and, 4–6 “Functional fiber,” 312 Gluteals, 159f Health and fitness clubs Functional fitness, 66, 157 consideration with, 460–461 defined, 10 exercising, 184, 235, 236 evaluating, 469–470 fitness training, 159–160, 261 muscle fitness of, 157 questions when choosing, 461f flexibility contributing to, 196 stretching, 207 Health apps, 38 improving, 164 Gluteus maximus, 172 Health behaviors, 29, 33, 350 interest in, 196 exercising, 178, 182, 233 Health benefits program, 165 stretching, 207, 239 defined, 87 tests, 117 Gluteus medius, 172, 182 moderate activity providing significant, 100 tests of, 196 Glycemic index (GI), 311 of physical activity, 67f training for, 261–262 Glycemic load, 311 of sustained light-intensity activity, 101 training techniques, 220 Glycogen, 322 target and threshold levels for, 86 Functional foods, 314, 316, 317t Goals Health care, 473–474, 481 Functional movement tests, 220 of exercise, 459 Health claims, interpreting, 464i Fusion inhibitors, 426 factors influencing success in meeting, 36 Health Club Evaluation Questionnaire, 469 putting in writing, 37 Health disparities, reducing, 3 G setting, 32t, 35t, 36, 335, 363 Health equity, achieving, 3 Goniometer, 194 Health habits, adopting good personal, 477t Gallstones, physical activity and, 78 Gonorrhea, 427, 428, 429 Health information, 449, 474 Gallup-Healthways Well-Being Index®, 4 “Good cholesterol,” 70 Health insurance, 474 Gamblers, 448t Good fitness zone, 91, 91t Health literacy, improving, 466 Gaming technology, enhancing user experience, 140 Google Fit, 105 Health products, evaluating, 464i Gamma hydroxybutyrate (GHB), 411t, 415 GORE-TEX, 48t Health promotion programs, worksite and school, 78 Gardasil, 441 Government websites, as valid sources, 466 Health risks, from tobacco, 381 Gardening activities, 104t Gracilis, 171, 172, 182 Health standards, for the Body Mass Index, 277 Gastrocnemius, 159f, 171, 172 Grade point average, amount of alcohol consumed Health status, in the US, 18 Health websites, 10 stretching, 198f, 208 and, 398 Health-based criterion-referenced standards, 91 Gatorade, 265 Grain products, fortified with folic acid, 316 Health-care system, 17, 472f Gen X (1965–1979), 144f, 348 Grapevine, 62 HealthKit tool, 38 Gen Y/Millennials (1980–1999), 144f Grass, 410t Health-related dimensions, of physical fitness, 7 Gen Z (20001), 144f, 320 Gravity, leveraging, 164 Health-related fitness, 8f, 254, 263, 276 Gender Grindr, 430 Health-related quality of life, 4, 20 Grip Strength test, 169, 174 Healthspan, 3, 66, 68, 156, 280 affecting muscle fitness performance, 155 Groin Stretch exercise, 209 Healthy aging, 66i as a risk factor, 79t Group exercise classes, 140–141 Healthy Back Tests, 231, 245–246 Gender differences, 30 Group support, 338 Healthy days, increasing, 4 in alcohol response, 392 Gu, 322 “Healthy dietary pattern,” 309 in flexibility, 195 Gynoid fat, 281 Healthy eating, guidelines for, 308–311 in stress, 347 Healthy Eating Index (HEI), 476 General adaptation syndrome, 349, 349f H Healthy environments, 18 General fitness program, 165 Healthy foods, 31, 475f, 476 General goals, 35 Half Squat exercise, 178, 239 Healthy heart, physical activity and, 69 General muscle fitness training, 161t Hallucinations, 409 Healthy lifestyles, 472f Generation, reported stress levels by, 348f Hallucinogens (psychedelics), 410t adopting and maintaining, 476–477 Generational forgetting, 414, 415 Hamstring benefits of, 2 Genes critical to wellness, 19–20 influencing risk of developing diseases, 17 exercising, 180, 233, 237 for everyone, 2 influencing susceptibility to obesity, 282 stretching, 62, 208, 237, 239 planning for change to, 471–479 Genetic component, of alcohol use disorder, 397 Hamstring and Hip Flexor Flexibility test, 212 reducing inherited risks, 473 Genetic factors, explaining variability in flexibility, Hamstring Curl exercise, 180 reducing the effects of aging, 17 Hamstring strains, 54 strategies for adopting, 476 195 Hamstrings, flexing the knee, 156f Healthy living, 476, 478, 479 Genetic predisposition, to obesity, 282 Hand dynamometer, 174 “Healthy Mediterranean-Style Pattern,” 309 Genetic risk score, for obesity, 473 Hand sanitizers, 438 Healthy People 2020, 2–4, 66, 472 Genetic testing, 473 Hand washing, effective in flu prevention, 474 Genetically modified foods, 321 Hand weights, use of, 460

512 Index Healthy sexual experience, 422 training characteristics, 254–255 physical activity and, 74–78 “Healthy U.S.-Style Pattern,” 309 training for, 254, 260i, 262–263 reduced risk for, 117 “Healthy Vegetarian Pattern,” 309 High-level strength, training for, 258 Hypokinetic diseases Healthy weight range, 277, 294 High-performance zone, 91t defined, 7, 69 “Healthy-years lost,” computing, 280 “Hillbilly heroin,” 415 physical activity and, 68 Heart Hinge joint, of the knee, 194 resisting, 6 Hip, muscles influencing lumbar stability, 220 risk factors, 79t, 84f, 117f changes between rest and exercise, 117t Hip (iliopsoas) muscles, stretching, 208 treatment for rehabilitation of, 78 extreme exercise and, 55 Hip and Thigh Stretch exercise, 208, 238 Hyponatremia, 52, 53 as a powerful muscle, 114 Hip Flexor Flexibility test, 212 Hypostress, 351 unhealthy effects of smoking, 381f Hip flexor muscles, excessively strong, 157 Hypothalamic-pituitary-adrenal (HPA) axis, 349 Heart attack (coronary occlusion), 71–72, 71f, Hip Hop Aerobics, 140 Hypothermia, 52, 53 Hip joint, 194f Hysterectomy, 441 258, 414 Hip measurement, 296 Heart disease, 19, 117 Hippocampus, decreased volume in, 360 I Heart Disease Risk Factor Questionnaire, 80 History of regular exercise, 263 Heart rate HIV. See Human immunodeficiency virus (HIV) Ice, 408, 409t HIV DNA, 426 “Idiopathic” back pain, 218 counting during exercise, 123–124 HIV RNA, translated into DNA, 425 Ignition interlock devices, 397 influenced by emotional factors, 125 HIV1, 424 Ignoring, 365t learning to count, 123, 131–132 HIV2, 424 Iliopsoas, stretching, 208 “normal” resting, 69 HIV/AIDS, 77, 422–423, 424. See also Acquired Iliotibial band, stretching, 209 providing a good indicator of exercise, 120 Iliotibial tract, 172 Heart rate and exercise monitoring, guidelines for, immune deficiency syndrome (AIDS) Illicit drug use Holistic health, 6 123–125 Home activities, calories per hour, 104t among persons 12 and older, by drug, 414f Heart rate reserve (HRR) method, 120, Home and neighborhood environments, 448t trends in annual prevalence of, 413f Home environment, guidelines for controlling, 337t Illinois Agility Run, 267 121–122, 121t Home equipment, not cost-effective, 460 Illness, 4, 5, 47 “Heart rate variability,” compressed or reduced, 263 Home exercise machines, researching, 459 Immune function Heart360, Web-based tracking tool, 73 “Homeopathic” therapy, for weight loss, 462 heavy drinking and, 394 Heat, dissipating, 50 Homocysteine, high levels of, 71 physical activity and, 77f Heat and humidity, exercising in, 51 “Hook-up” apps, 430 reduced due to negative emotions, 350 Heat cramps, 51t Hopping drills, 162 stress affecting, 349 Heat exhaustion, 51t Hormone replacement treatment (HRT), 76, 444 Immune responses, necessary for an HIV vaccine, 426 Heat index, 51, 52f Hospital, investigating and identifying, 473 Immune system, helping fight illness, 77 Heat stress, signs of, 52 Hostility, 352 Immunity, collapsing following stress reactions, 349f Heat-related illness, 51 Hot and humid environments, physical activity in, “Impaired glucose tolerance,” 445 Heat-related problems, 51t Impairment, impact of alcohol on, 396 Heatstroke, 51t 50–52 Impatience, measure of, 352–353 Heavy alcohol use, 394 Hot tubs, 461 Impotence, physical activity and, 78 Heavy drinking, 394, 400 Hotlines Improper exercise, leading to muscle imbalances, 195 Heavy loading, increasing force, 162 Improvement, measuring, 37 Heavy-episodic drinking/binge drinking, 393, 393t AIDS, 431 Inactive person, heart of, 72 Heel counter, 47f to quit smoking, 387 Inactivity Height, measuring, 294 STIs, 431 common reasons for, 56 Height-weight measurements, 294, 301 HRT. See Hormone replacement treatment (HRT) epidemic of, 276 Heimlich maneuver, 477t Human chorionic gonadotropin (hCG), 462 as hazardous to health, 88, 98 HELP philosophy, 2, 478, 479 Human factors engineering, 228 moving from to active living, 98–100 Hemoglobin, 114, 115 Human growth hormone (HGH), 168 not representing a step toward active living, 86 Hepatitis B (HPB), 428, 429 Human immunodeficiency virus (HIV), 422, 423, risk associated with, 118 Herb, 410t Inactivity/poor nutrition, 20t “Herbal” or “natural” on supplements, 463 423f, 424, 425, 425f Inchworm, 62 Heredity Human papillomavirus (HPV), 422, 423, 427, 441 Incidence rates, different from death rates, 437 Human sexual experience, 422 “Incidental physical activity,” 102 affecting ability to achieve an outcome goal, 36 Humpback, 236 Indirect causes, of back pain, 220 assessing, 481 Hunger Individual appraisal, of the body’s response, 351 little control over, 16–17, 472 Individuality, principle of, 85 physical activity overcoming, 68 compared to craving, 338 Indoor bike trainers, 141 as a risk factor, 79t paying attention to, 333 Indoor smoking, bans on, 384 role in health behaviors, 30 “Hybrid bikes,” 139 Indoor tanning, 442 Herniated disc, 221, 222f Hybridized “combo” classes, 141 Industrial products, exposure to, 444 The Hero exercise, 238 Hydration, adequate, 51i Infectious diseases, incidence of, 19 Heroin, 408, 409t, 416 Hydrogenated fat, 320 Inferior gemellus, stretching, 209 Herpes simplex virus (HSV), 428 Hydrogenated vegetable oils, 313, 320 Inflammation, reducing, 55 Heterosexual sex, AIDS cases transmitted by, 423 Hygiene, practicing good, 474 Inflammatory processes, 70 High altitude, physical activity at, 54 Hyperextended knees, 225t, 249 Information High blood pressure (hypertension), 72 Hyperextension, 228, 230f access to accurate, 475f High fructose corn syrup, 320 Hyperflexibility, 199–200 collecting and evaluating before acting, 478 High intensity interval training (HIIT), 257–258 Hyperflexion, 228, 230f, 238 Informational (technical) support, 370 High risk category, 46t Hyperkinetic conditions, 79, 263, 264 Informed consumer, being, 457, 457i High school students, smoking among, 383 Hypermobile joints, 194 Informers, 448t High skip and reach, 62 Hypermobility, 195 Infraspinatus, 172 High-density lipoprotein (HDL), 70, 71 Hypertension (high blood pressure), 68, 69, 318 High-fiber diets, 311–312 Hyperthermia, 51 High-impact dance aerobics, 140 Hypertrophy, 154, 155 High-intensity interval training (HIIT), 90, 141 Hypokinetic conditions, 263 High-level performance obesity as, 76 factors influencing, 254f

Index 513 Inhalants, 409, 410t, 415 Jenny Craig programs, 339 Life Experience Survey, 355, 356 Inherited risk Job/school-related pressures, 346 Lifespan, 3, 66, 156, 195 Joints, 194, 194f, 195, 196, 200 Lifestyle changes, 472 overcoming effects of, 68 Jumping to conclusions, 366t understanding, 472–473 Junk, 409t for cancer prevention, 444 Injuries for diabetes, 446 flexibility reducing, 196 K making, 28–29 increasing risk for, 138 preventing illness and early death, 19 incurred in physical activity, 54 K2, 410t stages of, 28f as major cause of death and suffering, 447–448 Kaposi’s sarcoma, 424, 425 Lifestyle or moderate-level activities, 142 preventing during PRE, 167t Karate, 140 Lifestyle physical activities, calories expended, 104t reducing, 448t Kennedy, John F., 66 Lifestyles rehabilitation from, 196 Keratinocytes, 462 adoption of positive, 6 treating minor, 54–55 Ketamine, 411t, 415 assessing, 481 treatment for rehabilitation of, 78, 157 Kettlebells, 164 associated with various diseases and health Inline skating, 139 Keyboarding activity, relieving stress from, 210 “Innate immune system,” 77 Kickboxing, 140, 141i threats, 436 Inner Thigh Stretch exercise, 209 Kidney failure, diabetics higher rate of, 446 behaviors, 23 Insole (last), 47f Kidneys, unhealthy effects of smoking, 381f defined, 7 Insoluble fiber, 312 Kinesthesis, 261 factors promoting change, 29–33 Insomnia, 77 Knee, hyperextension and hyperflexion, 228 healthy, 16f Instruction, no substitute for good, 143 Knee Extension exercise, 180 impact on the health of the environment, 476–477 Instructors, finding qualified, 203, 204i Knee joint, 194f for long-term weight control, 336i Insulin, 74 Knee Pull-Down exercise, 239 taking control over, 18 Insulin resistance, 75 Knee stride and reach, 62 Lifetime, 479 Insulin sensitivity, 75, 445 Knowledge, building, 31t accumulated stresses over, 220 Insulin-dependent diabetes mellitus (IDDM), 445 Koru, recent study of, 368 of healthy behaviors, 2 Integrase enzyme, 425–426 Kosama, 141 sports, 142 Intellectual environment, 475f, 476 Kyphosis, 225t Lifters, advanced, 166 Intellectual health, 5t Kyphotic (outward) curve, of the thoracic spine, Lifting Intellectual wellness, 5t, 66–67, 478t body mechanics of, 229f Intensity 224, 225 technique using the legs, 228 building cardiorespiratory endurance, 120–123 through the full range of motion, 167 jeopardizing the lower back, 230 L Lifts of physical activity, 86, 119–120 performing in a slow, controlled manner, 167 Interactive gaming, in exercise equipment, 140 Labeling, 366t with stabilization, 244 Interleukin-6 (IL-6), 71 Lactic acid, 54, 255 Ligaments, 194, 195, 200 Intermediate (Type IIa) fibers, 154 Lacto-ovo vegetarians, 315 Light activities, 99, 101 Intermittent aerobic activities, 138, 139 Laptop or tablet, using, 225i Light classification, of physical activity, 99t Internal locus of control, 353 Laser device, detecting alcohol vapors in cars, 397 “Light” physical activity, 333 Internal oblique, 181, 183, 184, 218, 219f Last bout effect, 101 Limb amputation, 446 Internal respiration, 115 Lat Pull-Down exercise, 180 Linoleic acid, 313 Interval training, 90 Lateral Thigh and Hip Stretch exercise, 209 Lipids (fats), 70, 71 adapted, 256i Lateral Trunk Raise exercise, 184 “Lipodissolve,” 340 building both aerobic and anaerobic capacity, Lateral Trunk Stretch, 206 Lipokinetix weight loss supplement, 464 Latissimus dorsi, 171, 172 Lipoproteins, 70, 71 256–258 Liposuction, 462 principles adapted for different activities, 258 exercising, 178, 180, 181 Liquid, avoiding before bedtime, 361t workouts, 257t stretching, 207, 210 Liquid ecstasy, 411t Intervertebral discs, 218, 218f, 219 Laxity, 194, 195 Liquid-based Pap testing, 441 Intoxication, 392, 393, 394 LDL cholesterol, subtypes of, 70 Liquor, shot of, 392 Intrinsic motivation, 31 Lean body mass, 156, 286 Liver, 381f Inversion, 194f Learning, a new (correct) skill, 143 Liver disease, alcohol-induced, 394 Iron deficiency, 318 Left atrium, 115f Livestock, impact on greenhouse gas emissions, 315 Isoflavones, 315 Left Lateral Bridge, 246 Local core stabilizers, 219 Isokinetic exercises, 158, 158t, 159 Left ventricle, 114, 115f Locus of control, 353 Isometric Abdominal Test, 246 Leg Drop Test, 245 Locus of Control Querstionnaire, 357 Isometric exercises, 157–158, 158t Leg hug exercise, 62, 207, 236 Loneliness, 371 Isometric Extensor Test, 246 Leg press, compared to a knee extension machine, Longissimus capitis, stretching, 206 Isometric muscle contraction, 157 Long-slow distance (LSD) training, 256, 257 Isometric Neck Exercises, 240 260 Long-term goals, 35 Isometric strength, evaluating, 174 Leg press exercise, 180 Long-term weight control, 332 Isometric strength rating scale (pounds), 176 Leg Press test, 186 Lordotic (inward) curve, of the cervical and lumbar Isopropyl (rubbing alcohol), 392 Leg stretching exercises, 208–209 Isothiocyanates, 317t Legal drinking age of 21, 399 spines, 224, 225 Isotonic exercises, 157, 158t Legal problems, drug use leading Lost productivity, from drug use, 410 Isotonic muscle contraction, 157 Low active category, by step count, 105t Isotonic strength, 173 to significant, 411 Low fit zone, 91t Leisure, 361–362 Low risk category, 46t J Low-density lipoprotein (LDL) cholesterol, activities, calories per hour, 104t Jackson-Pollock method, 289, 291–293, 297, 298 time, 66, 361 70, 71, 313 Jacobson’s progressive relaxation method, 367 Leptin, 283 Lower back, stretching, 237 Jazzercise, 140 Let’s Move initiative, 335 Low-impact dance aerobics, 140 Levator scapulae, 235 LSD (lysergic acid diethylamide), 409, 410t Leverage, influencing muscle fitness, 155, 156f Lubricant, using with condoms, 431 Lumbar (low back), 218

514 Index Lumbar intervertebral discs, 221 Medications additional as beneficial, 462–463 Lumbar lordosis, 225, 225t effects on sleep, 361t dietary recommendations for, 317–318 Lumbar lordosis posture, 227 helping smokers quit, 386 Minimization, 366t Lumbar lordotic curve, 218f monitoring use of, 417 Minimum intensity, 120 Lumbar multifidus, 218, 219, 222 side effects of, 474 Minutes of activity Lumbar spine (L3), 219f targeting progression of HIV infection, 426 per day, 120 Lumpectomy, 438 understanding effects of, 474 tracking, 102 Lunches, planning ahead for healthy, 339i Misinformation, sources of, 457 Lung cancer, 440, 451 Medicine ball throw, 162, 187 Mitchell, Tedd, 448 Lung Walk exercise, 182 Medicine Ball Throw test, 175 Mobilizers, 219 Lunge exercise, 178 “Medicine balls,” 164 Moderate activity Lungs, 115f Medifast, poor retention of effects, 339 advantage of, 100 Medscape Drug Reference, 466 guidelines, 102 changes between rest and exercise, 117t MedWatch alert system, 464 people performing in different ways, 103f unhealthy effects of smoking, 381f Megadoses, of vitamins and minerals, 465 popular among adults, 99 Lutein, 317t Melanoma, 442, 442f, 443 warm-up guidelines, 49t Lycopene, 317t Memberships, in a health and fitness center, 461f Moderate aerobic activities, 87f, 88, 89 Lyengar yoga, 202 Men. See also Males Moderate alcohol use, 393, 395 Lying posture, 226f Moderate and Vigorous Activity Plan for One Lysergic acid diethylamide (LSD), 409, 410t cancer incidence and death, 437f percent body fat for, 293 Week, 151 M Menopause, reducing symptoms of, 444 Moderate classification, of physical activity, 99t Mental and emotional effects, of stress, 350 Moderate consumption, 393, 394–395 M group, subtypes, 424 Mental disorders, 446 Moderate drinking, 393t Machine weights, 164t Mental filter, 366t Moderate physical activity Macrocycle, 264 Mental health, 446–447 Magazine articles, evaluating, 467 Mental health and function, enhanced, 67f classification of, 100t Magnets, marketed with medical claims, 458 Mental imagery, 367 distinguished from “light” activity and “vigorous” Magnification, 366t Mental practice, aiding skill learning, 143 Mainstream smoke, 381 Mesocycles, 264 activity, 99 Maintenance goals, appropriate, 37 Mesomorph (muscular), 283 as foundation of an active lifestyle, 98–99 Maintenance stage, 28–29 MET (metabolic equivalent), defined, 99 goals, 107 Major stressors, 346 MET values, 138, 152 health and wellness benefits of, 100–101 Males Metabolic fitness how much, 101–102 benefits, 100, 101 methods used to accumulate, 102 negative effects of steroids, 168t body composition a component of, 276 regular plan of, 107 teenagers with antisocial personality disorders, 446 considering, 281 self-monitoring, 107 Malignant tumors (carcinomas), 74, 75, 436, 437 defined, 7 setting goals for, 109–110 Mammograms (breast X-rays), 437, 438, 439t moderate activity promoting, 100 Moderate risk category, 46t Marginal zone, 91t Metabolic syndrome, 7 Moderate stress, 346 Marijuana, 410t decreasing risk factors for, 73 Moderation, as a good general rule of nutrition, 320 effects less dramatic, 410 developing, 382 Modifiable risk, 247 gateway to other drugs, 385 mechanism and effects of, 73 Modified Pull-Ups exercise, 181 most widely used (illicit) drug, 414 screening for possible risk of, 74 Moist snuff, 380 public health implications of decriminalization, Metabolism, extra boost to, 138 “Molly,” 415 Metastasis, 74f Momentum, stretching muscles, 199 411 Metastasizing, 436, 437 Monitors, on machines often inaccurate, 460 Martial arts, 140, 141i Meth, 408, 409t Monounsaturated fats, 313 Martyrs, 448t Methadone, 409t, 415 Monster, 399 Mass prescription, 230 Methamphetamine, 408, 415 Morbidity, increased by drug use, 410 Mastectomy, 438 Methanol (wood alcohol), 392 Morning heart rate, elevated, 263 Material support, 370 MET-minutes Morphine, 408, 409t Maximal heart rate (maxHR), 120–121, 122 computing, 102 Mortality Maximum oxygen uptake (VO2 max), 117 learning about, 151–152 increased by drug use, 410 MDMA (3,4-methylenedioxymethamphetamine), tracking, 137 risk by level of alcohol consumption, 394 MiCoach Smart Ball, 254 unfit individuals having twice the risk of, 276 411t Microbial agents, 20t Mothers Against Drunk Driving (MADD), 399 Meals, changing to gain muscle mass, 322 Microcycles, 264 Motivation, building, 31t Mebaral, 408t Micronutrients and other trace elements, 310t Motor fitness (sports fitness), 7, 262, 263 Mechanical ergogenics, 265 Microtrauma, 221 Motor learning factors, in the muscle, 165 Media Middle trapezius, exercising, 180 Motor skills, building, 261 Middle-distance events, 256 Motor vehicles influencing teen sexual behavior, 429–430 Midsole, 47f alcohol use and, 395 misinterpreting research findings, 276 Military crashes, 447 Medical advice and recommendations, following alcohol use and abuse, 400 reducing accidents, 448t suicide rates of, 350 Motor-driven cycles, 458 sound, 473–474 Millennials, levels of stress, 348 Mountain activities, 142 Medical checkups, types of people who avoid, 448t Mind, activity of, 66 Mountain bikes, 139 Medical conspiracies, unsubstantiated, 29 Mind reading, 366t Mouth/throat, unhealthy effects of smoking, 381f Medical errors, 20t “Mindful” approach, to eating, 338 Mouth-to-mouth rescue breaths, 48 Medical examinations, 46, 449, 473 Mindfulness, 368 Movement, speed or cadence of, 165 Medical insurance, getting, 473 Mindless eating, 333 Movement classes, popularity of, 202i Medical intervention, for back or neck pain, 222 Mindless Eating (Wansink), 333 Multifactorial disease, obesity as, 282 Medical literacy, improving, 474 Mineral supplements, 317t Multifidus, 219f Medical model, 17, 19 Minerals Multivitamin, taking daily, 465 Medical power of attorney, 474 Muscle(s) Medical procedures, exposure to, 444 Medical supervision, conditions requiring, 167t

Index 515 in the body, 171–172 Narcotics, category of, 408 North Americans, healthspan and lifespan for, 3f cells repairing and rejuvenating, 159 Nasal spray, helping save heroin addicts, 416 “Northern Hemisphere” fat, 281 changes between rest and exercise, 117t National Academy of Medicine (NAM), 7 Nucleus pulposus, 221, 222f contracting to produce movement, 156f National activity goals, percentages of adults meet- Nutrient-dense foods, consuming, 309 core, 159f Nutrients, classified into six categories, 309 extensibility of, 194–195 ing, 90t Nutrition, 307–323 facilitating return of blood to the heart, 114 National Cancer Institute, 387 increasing the length of, 201 National Coalition of Walking Advocates, 107 flexible and individualized, 309, 311 producing movement, 155 National dietary guidelines, 308–309 importance of good, 308 working in pairs, 156f National health goals, 2–4 physical performance and, 321–322 Muscle balance, 157 National Institute on Alcohol Abuse and Alcoholism quackery, 462–463 Muscle contractions Nutritional supplements, 265 influencing circulation, 50, 50f (NIAAA), 393, 400 Nutritious foods, selecting, 329–330 phase, 376 National Institute on Drug Abuse (NIDA), 416 type of, 165 National Osteoporosis Foundation (NOF), 76 O Muscle cramps, 55, 197 National physical activity goals, 90 Muscle dysmorphia, among male athletes, 287 National Pregnancy and Health Survey, 416 Obama, President, 350 Muscle fibers, 115, 154, 167 Natural fibers, 312 Ober Test, 245 Muscle fitness NEAT (non-exercise activity thermogenesis), 333 Obesity factors influencing, 154–155 Neck recommended frequency of exercise for, as a clinical term, 277 exercises, 240 creeping, 283f 160–161, 161t roles of, 218 diseases and medical complications associated Muscle Fitness Exercise Log, 190, 192 Neck Circling exercise, 235 Muscle fitness exercise plan, 189 Neck flexors, exercising, 240 with, 280f Muscle fitness exercises Neck hyperextension, 235 effects of, 276 Neck hyperflexion, 236 fear of, 287 health benefits of, 156–157 Neck muscles, strengthening, 240 health conditions associated with, 76 important for optimal fitness and health, 87f, 88 Neck rotator and extensors, exercising, 240 health risks associated with, 280–282 maintaining a healthy body weight, 333 Needle exchange programs, legislative barriers incidence of, 76f setting lifestyle goals for, 191 increasing risk of back pain, 221 warm-up guidelines, 49t to, 424 indicators of, 277 Muscle Fitness Survey, 189, 191 Needs, identifying, 34–35, 35t origin of, 282–284 Muscle fitness tests, 169, 173–176 “Negative affectivity,” high levels of, 353 recognized as a disease, 282 Muscle fitness training, 165–167 Negative behaviors, increased engagement in, 350 reporting trends, 276 Muscle groups, activating, 376 Negative emotion, increased attention to, 368 risk scores, 473 Muscle hypertrophy, 154 Negative events, stress from, 346 treating, 282 Muscle imbalances, 167, 225–226 Negative health behaviors, 346, 371 treatment and prevention of, 284–286 Muscle implants, 462 Negative health outcomes, 352–353 worldwide, 276 Muscle mass, increasing, 322 Negative self-talk, 338, 339 Obesogenic environments, 334, 334f, 475 Muscle power, 154 Nembutal, 408t Objective disability, 17 Muscle relaxation phase, 376 Neonatal environment, 284 Oblique abdominals, 181, 183 Muscle relaxation research, 367 Nervous system Obturator internus, stretching, 209 Muscle tendon unit (MTU), 195 Occupational activities, calories per hour, 104t Muscle tissues, 115, 154 contributing to back pain, 220 Occupational safety, 447 Muscle-bound look, 195 feedback loops within, 196 “Office exercises,” 368 Muscle-building supplements, 169 Neural control system, 219 Old, definition of, 17 Muscular endurance, 7, 96, 154 Neuromotor training exercises, 261 Older adults building, 162 Neurotransmitters, 412 activity guidelines for, 89 comparison with muscle strength, 162f Neutraceuticals, in food products, 314 guidelines for, 102 defined, 8f “Neutral postural zone, maintaining the spine in, 219 physical activity among, 68 emphasizing many repetitions, 259 Neutral spine, 224, 225, 228 Olestra, 314 evaluating, 174–175 Nevirapine, 423 Omega-3 fats, 313 exercises, 163 NEXUS, 415 Omega-6 fats, 313 improved, 67f Nicotine “Once a day” pills, for treating HIV, 426 tests of, 169 addictive nature of, 380, 385–386 1 MET (metabolic equivalent). See MET (metabolic training, 161t interfering with sleep, 361t training for, 258–259 withdrawal symptoms and cravings for, 386 equivalent) Muscular fitness, no (safe) shortcuts to, 168 94Fifty smart basketball, 254 1 repetition maximum (1RM), 160, 161, 169, 173, Muscular strength training, 161t Ninety-degree push-up (dynamic muscular endur- Musculoskeletal pain, treatment of, 196–197 185–186 Mushrooms, 409 ance), 187 1RM/Body Weight, 174 “My Life Check” personal assessment, 73 Ninety-Degree Push-Up (Dynamic) test, 175 One-foot balance, 96 MyCalmBeat app, 368 Nitrites, 409, 410t One-Leg Stretch exercise, 237 Myofascial trigger points, 197, 221 Nitrous oxide, 409 Online smoking program, 387 MyPlate model, 308 Nokia Sensing XChallenge, 55 Opiate narcotics, 408, 409t Nonessential fat, 277 Opportunistic diseases, 424 N Non-Exercise Activity Thermogenesis (NEAT), 101 Opportunistic infections, 423 Non-Exercise Estimate of Cardiorespiratory Endur- Optifast, 339 Naloxone, 416 Optimal intensity Naltrexone, 400 ance, 133, 134 Nanotechnology, applications of, 254 Non-exercise fitness assessment rating chart, 130 for building muscle fitness, 161 Naps, avoiding, 361t Non-Exercise Test, 133 for cardiorespiratory endurance, 120 Narcotic abuse, deaths related to, 408 Nonhypokinetic conditions, 78 Optimism, 353 Non-insulin-dependent diabetes mellitus Oral glucose tolerance test (OGTT), 446, 447 Oral sex, 431 (NIDDM), 445 Organic foods, 320–321 Nonmodifiable risk, 247 Orlistat, 340 Norepinephrine, 348 Normative behavior, misperceptions of, 413 Norms, misperceived contributing to sexual risk, 430

516 Index Orthopedic injury, risk for, 119 Pectorals, 159f, 206 contributing to optimal wellness, 66–67 Orthotics, custom, 47 Peer attitudes, misperceptions about, 400 defined, 20 Osteoarthritis, 78, 221 Peer-review process, 456 direct effects on mental health, 360 Osteoporosis, 75–76 Peers, role in the development of alcohol dressing properly for, 47, 48t Outcome goals, 36, 37, 335 engaging in regular, 20 Outcome self-assessments, avoiding frequent, 37 problems, 397 in exceptionally cold and windy weather, 52 Outdoor activities, popularity of, 145 Pelvic floor, muscles of, 219f factors to consider prior to, 46–48 Outdoor smoking bans, 385 Pelvic inflammatory disease (PID), 428, 429 finding ways to get regular, 98 Outsole, 47f Perceived discrimination, associated with stress health, wellness, and fitness benefits of, 67f Ovarian cancer, 441 in the heat and cold, 50–54 Overeaters Anonymous, 338 responses, 348 helping adapt to stressful situations, 360 Overfatness, in children, 284 Perceived exertion, ratings of, 122–123, 123t lack of, 195 Overgeneratization, 366t Percent body fat, 276–277 lifetime selections, 489 Overhead (Military) Press exercise, 177 Percent Fat for Men, 293 long-term adherence to, 79 Overhead Arm Stretch exercise, 210 Percent Fat for Women, 292 more likely to result in injury, 138 Overhead Lift exercise, 244 Percentage of maximal heart rate method, 122 no “effortless” way to get benefits from, 457 Overhead Press exercise, 179 Perceptions, about drinking behaviors, 405–406 participation in varying by age group, 144, 144f Overload principle, 84, 85, 118, 165 Percoset, 415 patterns of, 86, 90–91 Overload syndrome, 263 Performance, 254, 255i, 256 performance benefits of, 253–266 Overly processed foods, 320 Performance benefits, 86, 87, 253–266 precautions in cold, wet, and windy weather, Over-the-counter (OTC) and prescription drugs, 415 Performance skills, 32t Overtraining Performance skills and technique, improving, 145 52–53 Performance training, guidelines for high-level, preparing a written plan, 490 avoiding, 166–167 preparing for, 45–57 monitoring for signs of, 266 263–264 principles of, 84–85 symptoms of, 263, 273–274 Periodic breaks, 98, 106 promoting loss of abdominal body fat, 282 Overweight status Periodization, 86 promoting weight loss, 286 health problems, 280 protecting against effects of stress on indicators of, 277 defined, 263 overloading bones, discs, tendons, and principles of, 166–167 memory, 360 of training, 263–264, 264f protecting from health risks of obesity, 281 ligaments, 221 Peripheral vascular disease, 68, 69 reasons for doing regular, 57t treatment and prevention of, 284–286 Peroneus longus, 171, 172 reducing likelihood of relapse to smoking, 386 Oxycontin, 409t, 415, 416 Personal, health and wellness as, 4 reducing reactivity to stress, 360 Oxygen, 114, 124 Personal (P) goals, setting, 479 reducing risks associated with, 230 Oxygen debt, 255 Personal actions and interactions, 477–479, 481 as rehabilitation for coronary heart disease or heart Oxygen uptake, determining, 128 Personal crises, 346 Oxygenated blood, traveling back to the heart, 114 Personal factors, 29, 30–31, 30f attack, 72 Oxygen-rich blood, pumping, 69 Personal goals, setting, 35, 35t setting specific goals, 488 Ozone, 54 Personal health, sensing, 55 at steps 2 and 3 of the pyramid, 137 Personal interactions, 18 throughout life, 477i P Personal needs, lifestyles based on, 2 types of, 86–87 Personal philosophy, clarifying, 479 vigorous, 333 Paid testimonials, 465 Personal relationships, supportive, 475f volume and progression of, 86 Pain, perceived onset of, 202 Personal trainer, credentials of, 460 Physical activity behavior, monitoring, 102–105 Pain-sensitive structures, contributing to back Personality styles, associated with stress responses, Physical Activity Guidelines, 91 Physical activity intensities, classification of, 99t pain, 220 352–353 Physical activity monitors, 89 Panacea, 457 Personalization and blame, 366t Physical activity participation, patterns and trends Panic attacks, marijuana use increasing risk for, 414 Pessimistic explanatory style, 353 Pap test, 427, 439t, 441 Peyote cactus buttons, 409 in, 143–145 Papanicolaou, George, 441 Pharmacotherapy (medicine/drugs), for weight Physical activity plan, 491–492 Paper ball bounce, 96 Physical activity pyramid, 86–89, 87f Paper ball pickup, 96 loss, 336t Paper drop, 96 Phencyclidine (PCP), 409, 410t activities from step 4 of, 160f Paralysis by analysis, 142–143 Phenolic acids, 317t important factors when using, 89 Parasympathetic nervous system (PNS), 72, 73, Phentermine, 340 rating stage of change for each, 487 Phosphatidylcholine deoxycholate (PCDC), 340 selecting activities from, 488 348, 349 Phospholipids, 70 step 1: moderate physical activity, 98f PAR-Q, 47, 60 Phosphorus, 318 steps 2 and 3, 136–138, 136f Participation, casual versus regular, 144–145 Physical activity. See also Moderate physical activ- Physical activity quackery, 457–459 Party host, being a responsible, 401 Physical Activity Readiness Questionnaire (PAR-Q), Passive assistance, 197, 199 ity; Vigorous physical activity Passive coping strategies, 364 access to, 475f 46, 47 Passive exercises, 457 accumulation of light, 333 Physical activity target zone, 86f Passive responses, in difficult situations, 369 adding into your day, 107 Physical consequences, of smoking, 381 Passive restraint system, 219 advantage in a weight loss program, 336 Physical dependence, 380, 381 Patterns of activity, achieving doses of exercise, 120 aiding muscle tension release, 360 Physical environment, 475–476, 475f PCP (phencyclidine), 409, 410t attitudes about, 56, 56t, 57t Physical fitness, 6–10 “Pear” shape, 281 benefits of, 66 Pectineus, exercising, 182 buffering effects of stress, 360 benefits of, 66 Pectoral Stretch, 206 calories expended per hour, 285t defined, 6, 7 Pectoralis, stretching, 210 combined with a healthy, low-calorie diet, 284, interaction with health/wellness, 19 Pectoralis major, 171 protecting from health risks of obesity, 281 286, 335–336 self-assessments of, 92 exercising, 177, 179, 180, 181, 233 combining moderate and vigorous, 137, 145, 151–152 standards, 91 Pectoralis minor, exercising, 181, 233 components of a typical bout of, 48–50 Physical health, 5t, 349 comprehensive plan of lifestyle, 485 Physical health and social consequences, of mari- contributing to energy balance, 332 contributing to fitness, wellness, and quality of juana use, 414 Physical inactivity. See Inactivity life, 476i

Index 517 Physical outcomes, of stress, 352f achieving, 162 how much, 160–163 Physical symptoms, directly altering, 366–368 defined, 8f keeping records of progress, 169 Physical therapists, using stretching exercises, 197i depending on both strength and speed, 259 premature aging and, 155 Physical wellness, 5t, 66, 478t as a dimension of health-related fitness, 157 preserving muscle mass, 156 Physicians. See Doctors evaluating, 175, 187 treating people with cancer and other chronic Physiological ergogenics, 265–266 plyometrics building, 158 Physiological fatigue, 349 rating scale for, 176 conditions, 157 Physiological stressors, 346, 352f tests of, 169 types of, 157–160 Phytochemicals, 316, 316i training for, 161t, 259–260 Progressive resistance training (PRT), Pilates classes, 203 Powerade, 265 The pinch, 96 PowerBars, 265, 322 154, 160, 258 Pipe smokers, 381 PowerGel, 322 Prohormone nutritional supplements, 168 Piriformis, stretching, 209 Powerlifting, 154, 258 Pronated feet, 225t Piriformis syndrome, 237 PowerPump, 141 Prone Bridge, 246 Pituitary gland, activation of, 349 PRE. See Progressive resistance exercise (PRE) Proprioception, 261 Places to live, healthiest, 4 Precontemplation, 30f Proprioceptive neuromuscular facilitation (PNF) Planar-type joint, 194 Precontemplation stage, 28 Plank core exercise, 159, 159f Pre-contraction stretching, 198f, 199 stretching, 199 Planning, 35t, 38 Pre-diabetes, 74, 445, 446 Prostaglandins, reducing, 74t Predisposing factors, 29–30, 31 Prostate cancer daily activities, 362–363 Predisposition, to fitness, 36 Plantar flexion, 194f Pre-event meal, timing of, 322 effect of physical activity, 74t Plant-based foods, 309 Pregnancy risk factors, 451 Plaques, forming, 70 alcohol consumption during, 319 screening guidelines, 439t Platelets, 70 avoiding alcohol, 394 symptoms of, 440 Plates, using smaller, 338 physical activity during, 77–78 treatments for as highly effective, 441 Play, 362, 363 taking drugs during, 416 Prostate-specific antigen (PSA) blood test, 439t, “Pleasant-activated feelings,” 101 Prehypertension, 72 The plough, 236 Premenstrual syndrome (PMS), physical activity 440, 441 The plough shear, 236 Protease, separating protein sequence, 426 Plyometric exercises, 158, 158t, 162, 163f and, 78 Protective factors, leading to adaptive Plyometrics, 161t, 260 Preparation stage, 28 Prescription drugs functioning, 353 defined, 159, 261 Protein effective at building power, 260i accidental misuse of, 416 safety guidelines for, 260t approved by the FDA for treatment of content of various foods, 314, 314f PNF (CRAC) stretching, 201t, 204 dietary recommendations for, 314–315 Podcasts, by health agencies, 20 obesity, 340 supplements, 265, 463 Poisoning, 447 overdoses from misuse of, 416 Provenge, 441 Pollutants, causing poor performance, 54 rates of misuse, 413 Providing support, for others, 479 Polluted environments, exposure to, 444 used inappropriately, 415 PSA test. See Progressive resistance exercise (PRE) Polychlorinated biphenyls (PCBs), 444 Prescription narcotics (pain killers), abuse of, 416 Pseudoephedrine, 415 Polyunsaturated fats, 313 Prevention (P), 55 Psoas major, 219f Poppers, 410t Prevention programs, encouraging communication Psychiatric disorders, with alcohol problems, 394 Popular sports, characteristics of, 142 Psychiatric medications, students on, 348 Portion sizes, increased in recent years, 320 about alcohol, 399 Psychoactive drugs, 380, 408, 409 “Positive balance of attitudes,” 57 Preventive exercises, 231 Psychological addiction to marijuana, 414 Positive emotion, 353 Preventive measures, for skin cancer, 443 Psychological ergogenics, 265 Positive perceptions, about ability, 31 Preventive medical care, 448 Psychological factors, influencing drug use, 412 Positive self-talk, 338, 339 Primary appraisal, 351 Psychological fatigue, 349 Positive stressors, 346 “Primary movers,” 155 Psychosocial stressors, 346, 360 Positive total outlook on life, 6 Priorities, establishing, 373 Psychotherapy, for athletes with eating Possession, jail time for, 411 Prioritization, importance of, 362 Posterior cuff, stretching, 210 “Priority lifestyles,” 16f disorders, 287 Postmenopausal women, amount of upper body Proanthocyanidins, 317t Pubic lice, 429, 429t Problem-focused coping, 364, 365, 369–370 Public policies fat, 281 Problem-focused strategies, 365t Posttraumatic stress disorder (PTSD), 350, 371 Processing, of foods removing valuable affecting tobacco use, 384 Postural deviations, 227, 249 promoting weight control, 335 Posture nutrients, 320 Pulling, body mechanics of, 229f Procrastination, 363, 364f Pulls and Lifts with Stabilization, 244 adopting and maintaining good, 231 Professional help Pulse, counting immediately after exercise, awareness of good, 224–225 causes of poor, 227–228 dealing with problems related to stress, 371 123–124 comparison of bad and good, 224f, 249f using, 479 Purging disorder, 287 defined, 225 Professional organizations, 466 Pushing, body mechanics of, 229f elements of good, 226f Program components, selecting, 35t, 37–38 Push-ups, 96, 165 flexibility and, 196 Progress Push-Ups exercise, 181 health problems associated with poor, 225t evaluating, 35t, 38 important for back and neck health, 224–228 keeping records of, 205, 231 Q muscle fitness associated with good, 157 Progression poor, effects of, 221, 225–227 of physical activity, 86 Qsymia, 340 Posture test, 231 principle of, 54, 84, 85, 86, 118, 165 Quackery, in regard to a health and fitness center, Pot, 410t Progressive relaxation, 376 Potassium, 318 Progressive resistance exercise (PRE) 461f Powder methamphetamines, 409t benefits of, 156 Quacks and quackery, 456–457 Power, 7, 96 concept behind, 165 Quackwatch consumer watchdog group, 456 defined, 154, 155 Quadratus lumborum, 219f guidelines for safe and effective, 167–169 Quadriceps, 159f exercising, 180, 182 stretching, 208, 238, 239 Quadriceps to hamstring strength, 167 Quadruped Stabilization, 246

518 Index gaining lean body mass and avoiding weight gain, 286 S integrating with aerobic exercise, 162 Quality of life (QOL) promoting lean body mass, 158i Sacrum, 218, 218f defined, 5 Resistance machines, 157, 163–164, 169, 179–180 Safe exercise, 228 health-related, 4 Resistance phase, 349f Safe sex, practicing, 422, 431 losses in, 280 Resistance training, 157, 259f Safer sex, engaging in, 431 physical activity associated with, 100–101 Resistance training equipment, 163–165 Safety, exercising, 50 promoting, 4 Rest Safety habits, adopting good, 477t in an effective periodization program, 264 Salad dressings, limiting servings of, 337t Queens of denial (Cleopatra syndrome), 448t between exercise sessions, 160 Salt, reducing, 318 Questionable exercises, 228, 231, 233–239 getting adequate, 266 Sand/water bag resistance cords, 164 Questions, asking, 473–474 intervals between sets, 162 Sarcomas, 436 need for, 166 Sarcopenia, 155 R providing sufficient time to, 167 Sartorius, 172 reducing risks for overuse injuries, 263 Saturated fat, 313, 320, 343 Radial pulse, finding, 123 between workouts, 166 Sauna belts, 458 Raloxifene (Evista), 76 Rest and recovery, principle of, 85, 166–167 Saunas, 461–462 Range of motion (ROM), 194, 195, 201 Restaurants, 320, 335, 337t Saw palmetto, 463 Rating zones, for fitness, 91 Resting and exercise heart rates, 124f Saxenda (drug), 281, 340 Ratings of perceived exertion (RPE), 120, 121, Resting heart rate, 69 Scalenes, 235 checking, 122 Schedule, making, 374 131–132 declines in, signaling improvements, 124–125 Schizophrenia, 446 Rational Recovery, 400 monitoring, 263 Schools, improving access to healthy food Raves, 415 values, 114 Reaching, body mechanics of, 229f Resting pressure, 73 in, 335 Reaction time, 7, 9f, 96, 262, 269 “Rethinking Drinking” NIAAA website, 401 Sciatica, 237 Reaction Time Rating Scale, 269 Reverse Curl exercise, 183, 234, 243 Scientific practice, quacks ignoring, 456 Reactions, to stress, 351–352, 352f Reverse transcriptase inhibitors, 426 Scientific research, quacks misquoting, 456 Reasons, clarifying, 34, 35t Reverse transcription, 425 Scolding, perceived as applying pressure, 33 Reattribution, using, 367t Reversibility, principle of, 84, 85 Scoliosis, 220, 221, 227–228 Receptors, in the brain specific to a drug, 412 Rheumatoid arthritis, 78 Screening, 46, 431, 473 Reciprocal inhibition, 197 Rhomboid major, 181 Seated Backward Arm Circles with Palms Up Recommended Dietary Allowance (RDA), 309, Rhomboid minor, 180 Rhomboideus, 172 exercise, 234 310t, 318 Rhomboids, 159f, 178, 181 Seated Forward Arm Circles with Palms Down Recreation, 361–362 Rhythmic dance, 140 Recreational activities, 142, 363 Rhythmical exercises, 368 exercise, 234 Recreational bike riding, 145 Rhythmical nature, of aerobic activity, 138 Seated Press (Arm Press) test, 186 Recreational swimming, 145 RICE formula, 54–55 Seated Rowing exercise, 180 Rectal cancer, effect of physical activity, 74t Right atrium, 115f Seated side stretch, 62 Rectus abdominis, 171, 219f Right Lateral Bridge, 246 Second opinion, getting, 474 Right ventricle, 114 Secondary appraisal, 351 exercising, 181, 183, 184, 234 Risk Secondhand smoke Rectus femoris, 171, 178, 182 perceptions of, 412 Red Bull, 399 screening for, 57 efforts to limit exposure to, 385 Reebok International, 458 for STIs, 431 posing a significant health risk, 381–382, 382i Referral sources, 417 Risk factors, 46t Sedative effects, of alcohol, 392 Referred pain, 221 for CHD, 68 Sedentary activity, 99 Regular activity, importance of, 101 for colon-rectal cancer, 438 Sedentary behavior, 28 Regular exercise, effects of, 263 diminishing predisposed, 472–473 estimating, 111–112 Regular fitness swimming, 145 modifiable for back pain, 220 self-monitoring of, 107 Regular participants, 144–145 nonmodifiable for back pain, 220 Sedentary Behavior Assessment, 111, 112 Reinforcing factors, 30, 30f for overweight individuals, 284 Sedentary Behavior Index, 111 self-assessment of, 80 Sedentary category, by step count, 105t defined, 29 Risk-Factor Questionnaire for Back and Neck Sedentary classification, of physical activity, 99t helping adhere to lifestyle changes, 32–33 Sedentary lifestyle, 473 self-management skills for changing, 33t Problems, 247 Sedentary time, reducing and/or breaking up, 106 Relapse prevention, 33t Risky behaviors, reducing, 424 Seeking help, from others, 479 Relationships, honoring, 478 Ritalin, 408, 409t, 415 Seeking knowledge or practicing skills, 365t Relative muscle fitness, 155 “Rite of passage,” alcohol as, 398 “Self-affirmation” approaches, 369 Relative strength, 174 Road bikes, 139 Self-assessments, 39 Relaxation exercises, 376 Rock (crack), 415 building personal profiles, 34 Relaxation techniques, 366–368 Rohypnol, 411t, 415 consistent error verus variable error, 34–35 Relaxation training, 363 “Rollerblading,” 139 determining if you need help, 449 Relaxing, 365t Rotation, 218 helping evaluate progress, 38 Repetitions, 161–162 Rounded shoulders, 249 as a screening procedure, 34 Repetitive stress injury (RSI), 221 Rowing machines, 458 skills, 32t, 35t Reps-to-fatigue, predicted 1RM based on, 173 Rubberized suits, 458 techniques, 479 Residential fires, 447 Rumination, 365t, 368 Self-confidence, 31, 31t Resilience, 353 Run in place test, 96 Self-efficacy, 31, 353 Resistance, used in a PRE program, 161 Running (jogging), 124, 138 Self-esteem, increased, 77 Resistance devices, 164 RunTone shoes, 458 Self-guided screening, 46 Resistance exercise Rush, 410t Self-help groups, 400 associated with improved self-efficacy, 156 RV 144, improved version of, 426 Self-image, of an anorexic, 286 avoiding progressive increases in abdominal Self-management skills, 2, 28, 34 changing enabling factors, 32t obesity, 333 changing predisposing factors, 31t common myths and fallacies about, 165, 166t correcting muscle imbalance, 223–224 enhancing strength, 154

Index 519 changing reinforcing factors, 33t Side bending, 218 risks of cessation drugs, 386 defined, 3 Side leg raise, 96 social acceptance of, 383 enjoying activities, 145 Side Leg Raises exercises, 182 strategies for quitting, 387t learning, 34 Side Plank exercise, 241 text messaging for cessation, 386 Self-monitoring, 28, 35t, 39 Sidestream smoke, 381–382 unhealthy effects of, 381f of activities, 145 Sigmoidoscopy, 439, 440 Smooth muscle tissue, 154 of behavior, 37 “Silent killer,” high blood pressure as, 72 Snack packages, 333 helping evaluate progress, 38 “Silent” STI, 427 Snacks, 312i, 320 Self-monitoring charts, 107, 145 Simple carbohydrates, 322, 446 Snow, 409t Self-monitoring skills, 32t Simple sugars, effects of, 311 Snow activities, 142 Self-motivation, 31 Single Knee-to-Chest exercise, 239 Snuff, 380 Self-perceptions, 6, 13–14 Sit-and-reach test, 195, 204, 211 Social and emotional environments, strategies for, 476 Self-planning Sitting Social and physical environments, promoting good for healthy lifestyles, 34–38 helping implement changes, 38i as the new smoking, 98, 231 health, 3 skills, 32t, 35t posture, 226f Social component, of group exercise classes, 140 Self-promoting activities, 145 Sitting Tucks exercise, 183, 243 Social environment, 475f Self-regulation skills, 34 Sit-Ups (Straight-Leg and Bent-Knee) exercise, 236 Social factors, important effects on drug use, 412 Self-Reported Activity Score, 134 Skate skiing, 139 Social group, connecting with the right, 412i Self-talk, avoiding negative, 338 Skeletal muscle tissue, 154 Social health, 5t Self-testing kits, 425 Sketchers, 458 Social interactions, 30–31, 67f Selye, Hans, 349 Skill-related dimensions, of physical fitness, 7 Social lubricant, alcohol as, 398 Semantic method, 367t Skill-related fitness, 261, 267–270 Social networking, for social support, 370 Semimembranosus, 172, 178, 182 components of, 254, 262 Social norms, effects on drug use, 412 Semispinalis capitis, 206, 235 dimensions of, 9f “Social smokers,” 381 Semispinalis cervicis, 206 evaluating, 266, 271–272 Social stressors, responses to, 360 Semitendinosus, 172 health-related fitness and, 263 Social support, 33t, 475f Serial monogamy, 430 heredity influencing dimensions of, 255 Seropositive, for HIV, 423 key points about, 263 components of, 370 Serostatus, 423 needed for success in many sports, 262 defined, 371 Serratus, 159f Skills evaluating, 377–378 Serratus anterior, 171 improving, 142–143 important for stress management, 370i Set-point, 283 interacting with fitness, 263 obtaining good, 371 Sets, of exercise repetitions, 161–162, 166 learning new, 143i particularly important for women, 370 Sex life, good physical health and, 422 needed for success, 262–263 reinforcing, 33 Sexting, negative consequences of, 431 practice enhancing, 254 role in coping with stress, 370 Sexual activity, 422, 431 training, 400 seeking active, 365t Sexual behavior, 20t, 422, 430 Skin cancer, 437, 439t, 441–443, 451 sources of, 370 Sexual history, talking with a partner about, 431 Skinfold measurements, 279, 289, 297 stress management and, 370–371 Sexual intercourse, unprotected, 430 Sleep types of, 370–371 Sexual life expectancy, for men and for women, 422 getting adequate, 360–361 Social Support Questionnaire, 377 Sexual partners, notifying of STIs, 431 guidelines for good, 361t Social wellness, 5t, 67, 478t Sexual risks, factors contributing to, 429–431 physical activity associated with better and more Social-Ecological Model, 29 Sexual violence, on college campuses, 430 Society, stress in contemporary, 347–348 Sexually transmitted disease (STD), 422 restful, 77 Socks, 48t Sexually transmitted infections (STIs) Sleep disorders, helped by lifestyle changes, 447 Sodium, 309, 318, 343 common, 426–429, 427t Sleeping, routine, establishing, 447 Soft drinks, 311, 335 death rate from, 422 “Slip, Slop, Slap and Wrap” slogan, 443 Soft tissues, 194 defined, 423 Slouched posture, 227 Soft-ball, slow-pitch versus fast-pitch, 142 facts about lesser-known, 429t Slow-twitch (Type I) fibers, 154, 255 Software, facilitating stretching at work, 196 lesser-known, 429 Smack, 409t Soleus, 171, 172, 198f preventing, 421–431 Small group fitness centers, individualized, 141 Solid fats, reducing, 309 rates in the United States, 427f Smart ball technology, in sports, 254 Soluble fiber, 312 reducing risk for, 431 Smart contact lenses, 447 Solvents, 409, 410t risks of contracting, 433 SMART goals, 35–36, 37 Somatic sensory organs, 261 testing for, 425 SMART short-term behavioral objectives, 36–37 Somatotype, 282–283 Sexual/reproductive effects, of steroids, 168 SMART-OP, multimedia education about stress Somewhat active category, by step count, 105t Shades of gray, thinking in, 367t Soreness, 54, 165, 166t Shamans, 448t management, 368 Sound medical advice, adhering to, 448 Shape-ups shoes, 458 Smartphone apps, 105, 105i, 430 Sources Shin and Quadriceps Stretch exercise, 238 Smartphones, effects on stress and sleep, 350 consulting confirm information, 466 Shin Stretch exercise, 208, 238 “Smartwatches,” 105 of stress, 346 Shoes, 47, 47f, 458 Smoke-free indoor air policies, 382 “Southern Hemisphere” fat, 281 Shopping, guidelines for food, 337t Smokefree.gov website, 381, 386, 387 Soy foods, 315 Shortcomings, identifying with, 366t Smokeless tobacco, 380, 382, 383, 383t Space, for home exercise equipment, 459–460 Short-duration moderate activity, 102 Smokers, trying to quit, 386 Special K, 411t Short-term goals, 35, 37 Smoking Special occasions, guidelines for eating on, 337t “Should” statements, 366t Specific (S), Measurable (M), Attainable (A), Realis- Shoulder Flexibility (Zipper Test), 211 combination of, 385 Shoulder Stand Bicycle exercise, 236 evaluating potential risks for, 387 tic (R), and Timely (T) (SMART goals), 35–36 “Shrooms,” 409 factors influencing a person’s decision to begin, Specificity, principle of, 84, 85, 140, 165–166, 260 Sibutramine (Meridia), 340 Spectating, as a type of participation, 362 Sick employees, staying home, 474 385, 385t Speed, 7, 96, 409t health benefits associated with cessation, 380 lung cancer risk factor, 440 defined, 9f negative consequences of low levels of, 381 evaluating, 270 during pregnancy harming a developing fetus, 382 training for, 255–258 rates of in the United States, 383

520 Index Speed component, of power, 162 STI hotline, 431 methods of, 197 Speed events, 256 Stick Drop Test, 269 performing 2 to 3 days a week, 200 Speed Rating Scale, 270 Stick Test of Coordination, 268 specific to each muscle or muscle group, 203 Speed-related power, developing, 260 Stiffness, 195 Stretching Exercise Log, 216 SPF 15 broad spectrum sunscreen, 443f Stimulants, 408–409, 409t Stretching Exercise Survey, 215 Spice, 410t STIs. See Sexually transmitted infections (STIs) Stretching exercises, 62, 368 Spinal column, 218, 218f Stool DNA test, 439t compared to stretching as a warm-up, 194 Spinal stabilization system, 219 Straight-Leg Lift test, 245 guidelines for safe and effective, 203–204 Spine Twist exercise, 207 Strains, 54 leading to improved range of motion, 201–202 Spinning classes, 141 Strategy effectiveness, evaluating, 371 planning and logging, 215–216 Spiritual environment, 475f, 476 Strength, 7, 96, 154 from step 5 of the pyramid, 200 Spiritual health, 5t “Stretching ropes,” 204 Spiritual wellness, 5t, 67, 478t defined, 8f Stretching routine, at the end of a workout, 203 Spirituality, 365t, 368 improved, 67f StretchWare, 196 Splenius capitis relationship with muscular endurance, 162, 162f Stroke training for, 258–259 defined, 69 exercising, 235 Strength development, no (safe) shortcuts to, 168 from exposure to secondhand smoke, 382 stretching, 206 Strength exercises, 166 reducing the risk for, 72–73 Spontaneity, 479 Strength gains, 258 Stroke (brain attack), 68 “Sport of fitness,” 164 “Strength per pound of body weight,” 173, 185 Stroke (hemorrhagic), risk for certain types of, 394 Sport performance, self-management guidelines, Strength-related power, 260 Stroke volume, increased, 115 Stress Students, failing to get adequate sleep, 361 142–143 associated with deployment and Subcutaneous fat, 281 Sports. See also Vigorous sports Sub-Saharan Africa, problem of HIV/AIDS, re-deployment, 400 endurance, 254–255 in contemporary society, 347–348 422–423 extreme, 145 defined, 347 Substance Abuse and Mental Health Services lifetime, 142 directly addressing the source of, 369 popular, 142 efects of, 365 Administration (SAMHSA), 384, 417 providing a challenge, 142 effects of, 346, 349–351 Substance use disorder, defined, 409 skill-related fitness requirements of, 262, 262t evaluating, 355 Success, as a reinforcing factor, 33 team, 144 health and, 345–354 Sudden infant death syndrome (SIDS), 382 youth, 264 individual differences in response to, 351–353 “Sudden sniffing death,” 415 Sports and Fitness Industry Association (SFIA), 144 leading to fatigue, 349 Sugar intake, foods contributing to daily, 311 Sports fitness, 7, 262 as a maintaining factor among current Sugars, 309, 333 Sports skills, overlearning, 143 Sugar-sweetened beverages, 311 Sport-specific warm-up, 49 smokers, 385 Suicide, 350, 446, 447 Sprains, 54 managing effectively, 360 Sulfides, 317t Spring break, negative consequences during, one person’s, as another’s pleasure, 351i Sulfides/thioles, 317t reactions to, 348–349 Sulforaphane, 317t 399–400 resisting, 72 “Sun protection factor” (SPF), 443 Squamous cell carcinoma, 462 as a risk factor, 79t Sunlamp products, 462 St. John’s wort, 464 shared by entire communities, cultures, or Sunscreen, applying, 443 Stabilizers, 219 Superior gemellus, stretching, 209 Staff, of a health and fitness center, 461f societies, 348 Superman exercise, 241 Stage of Change, for vigorous physical activity, 149 sources of, 346–347 Supplements. See also Dietary supplements Stages of change, 28, 29, 30f Stress and strain, back and neck jeopardized by Stair climbers, 139 from animal sources, 463 “Stand” ring, 105 excessive, 220–221 being wary of claims made for, 465 Standards for Body Fatness, 291 Stress appraisals, 351, 352f containing drugs similar to banned drugs, 464 Standing desks, popularity of, 106 Stress in America survey, 347 contamination effects during production, 464 Standing long jump, 96 Stress levels, self-assessing, 371 designating as herbal or natural, 463 Standing posture, 226f Stress management, 101, 363–365, 365t having unknown risks, 464 Standing Toe Touches exercise, 237 Stress reactivity, 346, 351–352 including illegal or banned components, 464 States of being, 16 StressCheck app, 368 limiting the use of, 317t Static endurance (flexed-arm support), rating scale StressEraser, 368 negative interactions with medicines or other Stressful events, appraising, 354 for, 176 Stressful experiences, 365, 369 treatments, 464 Static flexibility, different from dynamic flexibility, 195 Stress-management skills, 363–364, 446, 475f sold in stores (or online), 463 Static muscular endurance, 158, 159, 187 Stress-management techniques, 478 Support, providing positive forms of, 33 Static strength, 158, 159 Stressors, 352f Suppressing, 365t Static stretching, 55 Suppression, of emotion, 369 common, 346t Surgeon General’s Report on Physical Activity and impairing performance, 262 defined, 347 as most commonly used method, 197–199, 198f forms of, 346 Health, 69, 101 recommended for general applications, 261 self-assessments of, 354 Surgeries, 462, 473–474 threshold and target zones, 201t Stretch reflex, 201 Survey method, using, 367t Stationary bikes, 139 Stretch tolerance, 202, 203 Susceptibility genes, 282 Staying home, when sick, 474 Stretch warm-up, 48–49, 203 The Swan exercise, 233 Steam baths, 461 Stretch-break prompts, 196 Sweat rates, maximum, 51 Stem cell therapy, muscle repair from, 159 StretchClock, 196 Swim test, 125 Step aerobics, 140 Stretched muscle, typical responses to, 201, 202f Swimming, 139 Step benches, 460 Stretching Sympathetic nervous system (SNS) Step counts, 105 compared to flexibility, 194 Step test, 125, 133 contrasting methods of, 198f activation of, 115, 348 Step-Ups exercise, 182 do and don’t list for, 203t defined, 73, 349 Sternocleidomastoid, 171, 172, 235 at the end of the workout, 200 inefficient heart dominated by, 72 Steroid analogs, adverse effects of, 168t health benefits of, 196–197 Symptoms, of stress, 346 Steroid use, dangers of, 168 indicators of the intensity of, 201 Syndrome X, 7

Index 521 Synergistic effect, 408, 409 determining, 121, 121t Triceps location, for Jackson-Pollock method, 291 Synthetic cannabinoids, 410t, 414 for muscular fitness, 161t Triceps Press exercise, 179 Synthetic opiates, 409t Thumb, pulse of, 123 Triceps skinfold, 289, 290 Syphilis, 427, 428–429 Thyroid gland, problems with, 283 Triglycerides, 70, 71 Systematic problem solving, 365t, 369 Tibialis anterior, 171, 238 Trunk Extension Raise exercise, 184 Systemic capillaries, 115f Time Trunk lateral flexors, stretching, 206 Systemwide initiatives, creating healthier environ- for building cardiorespiratory endurance, 120 Trunk Lift exercise, 182, 243 making the most of, 363 Trunk Rotation test, 212 ments, 334–335 managing, 371, 373–374 Trunk strength, exercises for, 184 Systolic blood pressure, 37, 72, 73 of physical activity, 86 Trunk stretching exercises, 206–207 at a premium, 361 Trunk Twist exercise, 207 T Time management, 32t, 360, 362–363, 371, 373–374 Truvada, reducing new infections, 424 Time use, on an average weekday, 362f TRX Suspension Trainer, 164 T helper cells, 423 “Time-dependent” aging, 68 Tryptophan, 314 “Tabata” workouts, 90 Tinder, 430 Tumor necrosis factor-a (TNF-a), 71 Tae Bo, 140 “Tips from Former Smokers” public health cam- Tumors, methods of detecting, 436 Tae kwon do, 140 12-minute run, 125 Tai chi, 202, 204, 224i, 376 paign, 385 12-Minute Run Test, 129, 133 Tailbone, 218 Titanium necklaces, 465 12-Minute Swim Test, 130, 133 Tainted supplement database, 464 Tobacco “23 and ½ Hours” YouTube video, 79 Tamoxifen, 438 23andMe, 473 Tanaka formula, 121 avoiding, 361t Type, of physical activity, 86 Tanning beds, 442 as a gateway drug, 385 Type A behavior pattern, 352, 353 Tanning lights, 442 health and economic costs of, 380–382, 383t Type B behavior pattern, 352 Tanning salons, 461–462 as a risk factor, 79t Type D “distressed” behavior pattern, 353 Tapering, 265 usage of, 20, 20t, 383–387 Type I diabetes, 6, 74, 445 Tapering plan, 264 use and abuse of, 379–387 Type II diabetes, 74–75, 445 Target heart range, effect of age and resting heart “using” during adolescence, 383 Tobacco Use Risk Questionnaire, 389 U rate on, 122f Toe box, 47f Target heart rate, 122, 122f To-go box, 337t Ultraviolet A radiation (UVA), 443 Target heart rate zone, 120 Tolerable Upper Intake Level (UL), 309, 310t Ultraviolet B radiation (UVB), 443 Target zone, 86 Tolerance, negative implications of, 394 Ultraviolet light, exposure to, 442 Target zone (optimal intensity range), 86f, 120 Tone, usage of the word, 259 Underfat females, 277 “Tonic” or “postural” muscles, 195 Underwater weighing, 279 defined, 87 Toning tables, 458 Unhealthy lifestyles, 2, 34, 445. See also Lifestyles for stretching, 200 Tonus, 458, 459 Uninsured Americans, 17, 474 Tax increases, on smoking, 384 Torque, external, 238 Universities, as good sources of information, 466 Taxes, on tobacco products, 381 “Total Diet Approach,” 309 Unlearning, an old (incorrect) skill, 143 Team sports, less popular among adults, 144 Total wellness, influential factors, 478t Unsaturated fats, 313 Telehealth applications, 368 Total-body workout, 161 Unscientific practices, used by quacks, 456 Telephone hotlines. See Hotlines Toxic agents, 20t Unstable surface, challenging balance and stability, 227 Telomeres, stress reducing the length of, 360 “Toxic stress,” 352 Untwisting thinking, 367t Temperature guidelines, for steam baths, whirlpools, Traffic crashes, alcohol-related, 395 Upper body, excessive fat of, 281–282 Traffic fatalities, alcohol-related, 396–397, 397f, 399 Upper Trapezius Stretch exercise, 240 hot tubes, saunas, 461–462 Training Upper Trapezius/Neck Stretch, 206 “Tend or befriend” model, 370 aids facilitating recovery, 266 Upper Trunk Lift exercise, 243 Tendonitis, 54 components of, 254 Upper-limit heart rate, 121, 121t Tendons, 194, 195 matching to specific needs of a given activity, 254 Uppers, 409t Tennis players, interval training specific to, 258 optimizing endurance performance and speed, Urinary calcium loss, 315 Tensor fasciae latae, 182 U.S. Department of Agriculture (USDA), 308, 321, 335 Teres major, 172, 178, 180, 181 255–256 U.S. Department of Health and Human Services Terms, defining, 367t planning and recording sessions, 266 “Test and treat” model, 426 quality more important than quantity, 263 (USDHHS), 308, 387 Testicular cancer, 439t, 443 sport-specific, 261i U.S. dietary guidelines, 308, 308f Tetrahydrocannabinol (THC), 410t Training program U.S. Pharmacopoeia (USP) notation, 317t Tetrahydrogestrinone (THG), 168 customizing, 167–168 U.S. Physical Activity Guidelines, 101 Therapeutic exercises, 223, 231 peaks and valleys during, 263–264 U.S. Preventive Services Task Force, 438, 441 Thermogenesis, 332 Tranks, 408t U.S. Public Health Service (USPHS), 387, 466 Thigh muscles Tranquilizers, 408, 408t, 416 Uterine/cervical cancer, 439t, 441, 451 Trans fats, 313–314 UVA radiation, compared to UVB, 462 contracting to extend the knee, 156f Transtheoretical Model, 28, 29 exercising, 178 Transversus abdominis, 159f, 218, 219f V stretching, 208 exercising, 183, 184 Thinness, obsession with, 286 Trapezius, 159f, 171, 172 Vaccine ThinPrep, 441 exercising, 180, 181, 235 for HIV, 426 “Thirdhand” smoke, 382 stretching, 206, 240 for HPB, 428 Thirst mechanism, 51 Treadmill desks, 106 for HPV, 427 Thomas Test, 245 Treadmills, 139 Thoracic (upper back), 218 Treatment, physical activity as, 78–79 Valium, 415 Thoracic kyphotic curve, 218f TrekDesk, 106 Valves, of veins, 114, 116f “Three Rs” of relaxation, 366 Triceps, 155, 156f Variable errors, 35 3-Second Run, 270 exercising, 177, 179, 181 Varicose veins, 114 Threshold of training (minimum intensity), 86, 86f, stretching, 210 Vastus lateralis, 171, 172 Triceps brachii, 172, 181 101, 120, 200 Triceps Curl exercise, 177 exercising, 178, 182 for body fat reduction, 284t defined, 87

522 Index Vastus medialis, 171 Warm-up alcohol, 394 Vegans, 315 defined, 49 marijuana, 414 Vegetables, 312, 463i guidelines for different activities, 49t Women Vegetarian diets, 315 preparing the body for more vigorous activity, 48 cancer incidence and death, 437f Veins, healthy, 116f proper, 57 higher risk of osteoporosis than men, 75 Ventricular fibrillation (arrhythmic heartbeat), 72 sport-specific, 261i less muscle mass than men, 155 Vertebrae, 218, 218f living with HIV, 423 Vertical Jump test, 175 Warning label images, for smoking, 384f more likely to attempt suicide than men, 446 Vertical jumping, 187, 259 Washing hands, 474 percent body fat for, 292 Very active category, by step count, 105t “Watchful waiting,” 441 resistance exercise and, 166t Veterans, mental health of returning, 350 Water sexually active college, using contraception, 430 Vibrating belts, 457–458 susceptible to consequences of heavy drinking, Vicodin, 409t, 415, 416 critical component of a healthy diet, 318 Vigorous aerobic activities, 136, 138–141 resistance of, 141 394, 399 Water activities, 142 susceptible to secondhand smoke, 382 defined, 89, 137 Water and other fluids, dietary recommendations, unique stress response, 370 often rhythmical involving large muscle groups of Work environment, 337t, 476 318–319 Work hours, in the U.S., 361 the legs, 138–139 “Water intoxication,” 52 Workforce, college students participating in, 347 providing health benefits, 87f, 88 Water-based classes, 141 Working, productively, 66 warm-up guidelines, 49t Websites Workout(s) Vigorous aerobics, sports, and recreational activities, benefits from, 50 containing misinformation, 465 defined, 49 popularity of, 143–144 evaluating, 467, 468 hard, generally very specific, 263 Vigorous classification, of physical activity, 99t Weed, 410t plan, writing, 266 Vigorous exercise Weight sequencing of exercises within, 259 factors influencing, 332–333 types of, 256 benefits persisting after the workout, 138 maintaining a healthy, 231 Workstations, 228, 333 in a group setting, 140–141 managing, 89 Work-to-rest ratios, 257 Vigorous physical activity, 99 measuring, 294 World Health Organization, 4 contributing to additional energy expenditure, 333 monitoring, 278, 278i Wrist Curl exercise, 178 of declining interest for older adults, 137 using too heavy, 167 Wrist flexors, exercising, 178 determining goals, 149 Weight control Wrist weights, 460 participation in, 136 exercise contributing to, 156 Writing, 369, 369i planning and logging participation in, 149–150 extreme programs for, 339 Written plan, preparing, 38 providing additional benefits, 119 promoting, 101 Written records, for self-monitoring, 38 substituting for moderate activity, 101–102 as a vexing problem in the U.S., 332 types of, 136 Weight gain, prevention of, 284 X Vigorous Physical Activity Goals and Summary Weight lifting, 154, 258 Weight loss X, 411t Performance Log, 149 best regimens, 339 X Games, 145 Vigorous Physical Activity Log (Daily Minutes guidelines for, 335, 336t Xanax, 415 quackery, 462 Xenical, 340 Performed), 150 recommendations for, 284, 284t Vigorous recreation, 145 Weight Watchers, 338, 339 Y Vigorous recreational activities, 137, 142–143 Weight-bearing exercise, engaging in regular, 76 Vigorous sports, 142–143 Weighted bars, 164 “Yes means yes” standard, 430 Weighted belts, 458 Yoga, 202–203, 224i, 368 defined, 137 Weighted Lifts and Squats with Stabilization, 244 Young adults. See also College students providing health and wellness benefits, 88i Wellness (quality of life) warm-up guidelines, 49t actions and interactions influencing, 478t alcohol use, 398–400 Vigorous sports and recreation, 87f, 88, 89 assessing factors relating to, 481–482 most likely to be uninsured, 474 Viral load, 423 benefits of moderate physical activity, 100–101 rates of illicit drug use, 413 Virtual colonoscopy, 439, 440 contributors to, 361–362 Youth, activity recommendations for, 89 Visceral fat, 281, 281f, 282, 348 defined, 4, 5 Youth sports, 264 “Viscoelastic” properties, of muscle, 195 determinants of, 472f “Yo-yo” dieting, 339 Viscosity, 195 dimensions, integration of, 6f Vitamin B-12, 315 dimensions of, 5t, 66–67 Z Vitamin C, 463 identifying, 6 Vitamin D, 76 improved, 67f Zeaxanthin, 317t Vitamin E, 316 influenced by the health-care system, 17 Zinc, 318 Vitamin supplements, 316–317, 317t planning to make changes, 483 Zumba, 140, 141 Vitamins promoting, 18 Zyban, 386 additional as beneficial, 462–463 reflecting feelings, 6 dietary recommendations for, 316–317 Wellness Rating Chart, 14 Volume, of physical activity, 86 Wellness Self-Perceptions Questionnaire, 11 Whirlpools, 461 W Whiskey, alcohol content of, 392f Wickable clothes, 52 Waist circumference, 276, 284, 296 Wickable fabrics, 53 Waist size, as an indicator of visceral fat distribu- Wikipedia, 465–466 Windchill factor, 52, 53, 53f tion, 282 The Windmill exercise, 235 Waist-to-hip circumference ratio, 295–296, 302 Wine, 392, 392f Waist-to-Hip Ratio Rating Scale, 296 Winter exercise, challenges for, 53i Walkable Communities, 107 Withdrawal, from nicotine, 380, 381 Walking, 99i, 99–100, 102, 138 Withdrawal symptoms Walking test, 125, 127, 133 Wand exercise, 233 Wansink, Brian, 333