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CONTENTS

Physical Stillness: A Deadly Proposition 232

Stability Exercise Balls 265

Exercise Volume 232

Elastic-Band Resistive Exercise 265

Rate of Progression 232

Fitness Benefits of Aerobic Activities 233 Getting Started and Adhering to a Lifetime Exercise Program 235

A Lifetime Commitment to Fitness 235 Assess Your Behaviour 239 Assess Your Knowledge 239

Chapter 7 Muscular Fitness: Strength and Endurance 241 Strength-Training Benefits 243 Muscular Fitness and Aging 244 Gender Differences 245 Changes in Body Composition 246

Assessment of Muscular Strength and Endurance 247 Muscular Strength: Hand Grip Strength Test 247 Muscular Endurance Test 248 Muscular Strength and Endurance Test 248

Strength-Training Prescription 254

Exercise Safety Guidelines 266 Setting Up Your Own Strength-Training Program 267 Assess Your Behavior 272 Assess Your Knowledge 272 Strength-Training Exercises without Weights 273 Strength-Training Exercises with Weights 277 Stability Ball Exercises 287

Chapter 8 Muscular Flexibility 290 Benefits of Good Flexibility 292 Flexibility in Older Adults 293 Factors Affecting Flexibility 293 Assessment of Flexibility 294 Interpreting Flexibility Test Results 294

Principles of Muscular Flexibility Prescription 298 Modes of Training 298 Physiological Response to Stretching 299

Types of Muscle Hypertrophy 254

Intensity 300

Factors That Affect Muscular Fitness 254

Repetitions 300

Principles Involved in Strength Training 256 Mode of Training 256 Resistance (Intensity) 259 Sets 260 Frequency 260 Exercise Variations 261

Plyometrics 262 Strength Gains 262

Strength-Training Exercises 262 Dietary Guidelines for Muscular and Strength Development 262 Core Strength Training 264 Pilates Exercise System 265

Frequency of Exercise 300 When to Stretch? 300

Flexibility Exercises 301 Contraindicated Exercises 301

Preventing and Rehabilitating Low Back Pain 301 Effects of Posture 306 Preventing “Text Neck” 307 Effects of Stress 308 Proper Body Mechanics for Back Care 308 Personal Flexibility and Low Back Conditioning Program 308

Assess Your Behavior 312 Assess Your Knowledge 312

Copyright 2017 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s). Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.

CONTENTS

vii

Flexibility Exercises 313 Exercises For the Prevention and Rehabilitation of Lower Back Pain 316

Chapter 9 Comprehensive Fitness Programming 318 Traditional Fitness Activities 320 Walking 321 Jogging 321 Strength Training 321 Hiking 322 Aerobics and Group Cardio Classes 322 Swimming 322 © Fitness & Wellness, Inc.

Water Aerobics 323 Cycling 324 Cross-Training 325 Cross-Country Skiing 325 Rowing 326 Elliptical Training/Stair Climbing 326 Racquet Sports 326 Yoga 327

New Fitness Trends 327 High Intensity Interval Training (HIIT) 327 Core Training 328 Group Personal Training 328 Outdoor Training 328 Fitness Boot Camp 328 Bodyweight Training 328 Circuit Training 329 Functional Fitness 329 Dance Fitness 330

Specific Exercise Considerations 330 Natural High during Exercise 330 Asthma and Exercise 330 Arthritis and Exercise 331 Diabetes and Exercise 331 Exercise during Pregnancy 333 Exercise and Dysmenorrhea 335

Muscle Soreness and Stiffness 338 Exercise Intolerance 339 Side Stitch 339 Shin Splints 340 Muscle Cramps 340

Exercise and Aging 340 Preparing for Sports Participation 341 Base Fitness Conditioning 342 Sport-Specific Conditioning 342 Overtraining 345 Periodization 345

Personal Fitness Programming: An Example 346 You Can Get It Done 348

Assess Your Behavior 349 Assess Your Knowledge 349

Chapter 10 Preventing Cardiovascular Disease 354

Meal Timing and Exercise 335

Prevalence of Cardiovascular Disease 356 Stroke 357 Coronary Heart Disease 357

Time of Day for Exercise 335

Coronary Heart Disease Risk Profile 358

Exercise in Heat and Humidity 335

Leading Risk Factors for CHD 358

Fluid Replacement during Exercise 336

Physical Inactivity 359

Cold Weather and Exercise 337

Abnormal Electrocardiograms 363

Exercising with the Cold or Flu 338

Abnormal Cholesterol Profile 364

Exercise and Menstruation 335 Exercise and Smoking 335

Exercise-Related Injuries 338

Elevated Triglycerides 372

Acute Sports Injuries 338

Elevated Homocysteine 373

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CONTENTS

Inflammation 374

Stress Adaptation 423

Diabetes 375

Alarm Reaction 423

Hypertension 378

Resistance 423

Excessive Body Fat 383

Exhaustion/Recovery 423

Tobacco Use 383 Tension and Stress 384 Personal and Family History 385 Age 385 Other Risk Factors for Coronary Heart Disease 385

Cardiovascular Risk Reduction 386 Assess Your Behavior 386 Assess Your Knowledge 387

Chapter 11 Cancer Prevention 388 How Cancer Starts 390 DNA Mutations 390 Tumor Formation 391 Metastasis 392

Genetic vs Environmental Risk 392 Incidence of Cancer 393 Guidelines for Preventing Cancer 394 Dietary Changes 396 Excessive Body Weight 401 Abstaining from Tobacco 401

Perceptions and Health 424 Self-Esteem 424

Fighting Spirit 425 Sources of Stress 425 Behavior Patterns 428 Vulnerability to Stress 429 Time Management 430 Five Steps to Time Management 430 Time Management Skills 433

Technostress 434 Coping with Stress 439 Physical Activity 440 Relaxation Techniques 442 Meditation 446 Yoga 448 Tai Chi 449

Which Technique Is Best? 449 Assess Your Behavior 452 Assess Your Knowledge 452

Chapter 13

Avoiding Excessive Exposure to Sun 401

Addictive Behavior 453

Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards 403

Addiction 455

Physical Activity 403 Other Factors 404 Early Detection 404

Cancer: Assessing Your Risks 405 Risk Factors for Common Sites of Cancer 405

What Can You Do? 417 Assess Your Behavior 417 Assess Your Knowledge 417

Chapter 12 Stress Assessment and Management Techniques 418 The Mind–Body Connection 420 The Brain 420

Risk Factors for Addiction 456

Drugs and Dependence 456 Nonmedical Use of Prescription Drugs 457 Inhalant Abuse 457 Marijuana 459 Cocaine 460 Methamphetamine 461 MDMA (Ecstasy) 462 Heroin 463 New Psychoactive Substances (NPS) 464 Synthetic Cannabinoids (Fake Pot or Spice) 465 Alcohol 465

Treatment of Addictions 470 Tobacco Use 470 Morbidity and Mortality 471

The Immune System 420

Effects on Cardiovascular System 471

Sleep and Wellness 421

Smoking and Cancer 472

Stress 422

Other Forms of Tobacco 473

CONTENTS

Health Care Costs of Tobacco Use 474 Trends 474

Why People Smoke 475 Smoking Addiction and Dependency 475 “Why Do You Smoke?” Test 475

Smoking Cessation 476 “Do You Want to Quit?” Test 476 Breaking the Habit 477

Chapter 15 Lifetime Fitness and Wellness 509 Life Expectancy and Physiological Age 512 Conventional Western Medicine 513 Finding a Physician 513 Searching for a Hospital 513

Complementary and Alternative Medicine 519

Quitting Cold Turkey 480

Types of CAM Practice 520

Cutting Down Gradually 480

Costs for CAM 520

Nicotine-Substitution Products 481

CAM Shortcomings 520

Electronic Cigarettes 481

Finding a CAM Practitioner 521

Life after Cigarettes 484

Integrative Medicine 522 Quackery and Fraud 522 Looking at Your Fitness Future 525

Assess Your Behavior 487 Assess Your Knowledge 487

Chapter 14 Preventing Sexually Transmitted Infections 488 Types and Causes of Sexually Transmitted Infections 491 Chlamydia 491 Gonorrhea 492 Syphilis 493 Trichomoniasis 493 Human Papillomavirus (HPV) and Genital Warts 494 Genital Herpes (HSV) 495 Hepatitis 496 HIV and AIDS 496

Preventing Sexually Transmitted Infections 504 Wise Dating 504 Monogamous Sexual Relationship 504 Reducing the Risk for STIs and HIV Infection 505

Assess Your Behavior 507 Assess Your Knowledge 507

Health/Fitness Club Memberships 525 Personal Trainers 526 Purchasing Exercise Equipment 527

Self-Evaluation and Behavioral Goals for the Future 530 Self-Evaluation 530 Behavioral Goals for the Future 530

The Fitness and Wellness Experience and a Challenge for the Future 530 Assess Your Behavior 536 Assess Your Knowledge 536

Appendix A: Physical Fitness and Wellness Profile 538 Appendix B: Nutritive Value of Selected Foods 540 Notes and Suggested Readings 554 Answer Key 566 Glossary 567 Index 575

Preface The American lifestyle does not provide the human body with sufficient physical activity to enhance or maintain adequate health. In reality, our way of life is such a serious threat to our health that it increases the deterioration rate of the human body and leads to premature illness and mortality. People in the United States say they believe that physical activity and positive lifestyle habits promote better health, but most do not reap these benefits because they simply do not know how to implement and maintain a sound physical fitness and wellness program that will yield the desired results. About one-half of the adults in the United States do not achieve the recommended daily amount of aerobic activity and an ever lower amount meet the guidelines for muscular (strength) fitness, thereby placing themselves at risk for premature morbidity and early death. Furthermore, the energy (caloric) expenditure that used to result from activities other than planned daily exercise and basic body functions has also substantially decreased during the last century (known as nonexercise activity thermogenesis or NEAT). Examples of these activities include standing and walking while performing tasks, yard work, housecleaning, gardening, taking stairs, walking to and from stores or offices, or using a bicycle as the primary mode of transportation, and so on. NEAT used to represent a major portion of daily energy expenditure. This overall decline in physical activity accelerates aging, obesity, and loss of physical function, and further contributes to the development of chronic disease and premature mortality. A regular exercise program is as close as we get to the miracle pill that people look for to enjoy good health and quality of life over a now longer lifespan. Myriad benefits of exercise include enhanced functional capacity; increased energy; weight loss; improved mood, self-esteem, and physical appearance; and decreased risk for many chronic ailments, including obesity, cardiovascular disease, cancer, and diabetes. As stated as far back as 1982 in the prestigious Journal of the American Medical Association, “There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise.” The benefits of exercise along with healthy lifestyle habits are only reaped through action. Along with the most up-todate health, fitness, and nutrition guidelines, the information in this book provides extensive behavior modification strategies to help you abandon negative habits and adopt and maintain healthy behaviors. Many of the behaviors we adopt are a product of our environment and value system. Unfortunately, we live in a “toxic” health/fitness environment. Becoming aware of how

the environment affects our health is vital if we wish to achieve and maintain wellness. Yet we are so habituated to this modern-day environment that we miss the subtle ways it influences our behaviors, personal lifestyle, and health every day. As you study and assess physical fitness and wellness parameters, you will need to take a critical look at your behaviors and lifestyle—and most likely make selected lifetime changes to promote overall health and wellness. As you understand and live the concepts presented in this book, your value system will change and you’ll be prepared to embark on a lifetime physical fitness and wellness journey. The book is organized in the most efficient manner possible for students to derive the greatest benefit from its contents. Each chapter starts with the chapter objectives, followed by Frequently Asked Questions (FAQ) and Real Life Stories that will pique the students’ interest in the chapter’s topic. The chapter contents are presented next, with extensive use of graphs, charts, tables, activities, critical thinking questions, keys to wellness, informational boxes, behavior modification boxes, definitions of key terms, and photographs to maximize student learning, content retention, and motivation for healthy lifetime behavioral change. As no other textbook, the Hoegers’ Fitness & Wellness series makes exceptional use of these special pedagogical aids and high-interest features. A unique feature of Lifetime Physical Fitness & Wellness is the activity experiences provided as key information is addressed in each chapter. These activities allow each student to develop A Personalized Program according to individual needs. All chapters highlight key wellness concepts throughout the text and conclude with Assess Your Behavior and Assess Your Knowledge sections so that students may evaluate the impact of the subject matter on their personal lifestyle and their understanding of the chapter contents through 10 multiple-choice questions. Scientific evidence has clearly shown that improving the quality—and most likely the longevity—of our lives is a matter of personal choice. The biggest challenge we face in the 21st century is to learn how to take control of our personal health habits to ensure a better, healthier, happier, and more productive life. The information presented in this book has been written with this goal in mind and provides the student with the necessary tools and guidelines to implement and adhere to a Lifetime Physical Fitness and Wellness Program. The emphasis throughout the book is on teaching the students how to take control of their personal lifestyle habits so that they can do what is necessary to stay healthy and realize their highest potential for well being.

PREFACE

New in the 14th Edition All 15 chapters in the 14th edition of Lifetime Physical Fitness & Wellness: A Personalized Program have been revised and updated according to recent advances and recommendations in the field, including information reported in the literature and at professional health, fitness, and sports medicine conferences. In addition to selected new photography, figures, and keys to wellness and insert boxes, the following are the most significant changes to this edition.

Chapter Updates

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An expanded section on Sitting Disease, a 21st century ailment coined by the scientific community to explain the detrimental effects of excessive sitting Reorganization of chapter material to better highlight the importance of daily physical activity and nonexercise thermogenesis (NEAT) Updated information about exercise as a preventative health measure and its effectiveness as a treatment modality as compared to drug treatments A new feature box outlining the latest research on distracted driving accidents and the cognitive processes behind a variety of driving scenarios New data regarding exercise and brain function, including the role of exercise to combat cognitive decline and Alzheimer’s disease Exploration of the causes behind the U.S.’s lagging life expectancy A new section highlighting activity tracker options

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A new section on Values and Behavior that explains the way core values are formed with new information on the role of the prefrontal cortex of the brain in carrying out value-centered behavior

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Updated statistics about the negative effects of a sedentary lifestyle and our food-abundant environment

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Editorial changes throughout the chapter to update nutrition concepts based on the most current research and reports in the field New evidence on the detrimental effects of excessive sugar in the diet and the effects of liquid calories on health and weight control

New updates on nutrient supplements, including Vitamin D supplementation New global recommendations for health metrics, including a discussion of the way waist circumference, waist-toheight-ratio (WHtR), and BMI are being used in conjunction to prevent disease Expanded discussion on WHtR and the way it is used to more accurately predict disease in public health measures Updated data on the obesity epidemic in the United States Recommendations for preventing the dreaded “Freshman 15” weight gain syndrome New information about EDNOS (Eating Disorders Not Otherwise Specified) and the Federal Trade Commission’s Weight-Loss Gimmick “7 Gut Check Claims” A discussion on the rate of weight loss in men vs. women

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The latest information about light exposure and BMI

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A discussion on the role of strength training on visceral fat loss An enhanced section on the importance of proper caloric distribution throughout the day for adequate weight management Additional suggestions for weight-loss strategies

Chapter 6, Cardiorespiratory Endurance ●

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Updates on the benefits of aerobic exercise, an adequate cool-down phase following aerobic exercise, and the health consequences of physical stillness (sitting disease) The latest recommendations for a suitable rate of training progression for individuals suffering from chronic diseases

Chapter 7, Muscular Fitness ●

Chapter 3, Nutrition for Wellness ●

Additional information on the key role of adequate protein intake throughout the day for health and weight management

●

Updated and expanded information about the brain and habit formation An introduction to mindfulness and willpower and their role in goal achievement

New content about the current recommendations for saturated fat replacement in the diet for cardiovascular disease prevention

Chapter 5, Weight Management

Chapter 2, Behavior Modification ●

A broadened discussion on the concept of chronic and acute inflammation and the role of nutrition in its prevention

Chapter 4, Body Composition ●

Chapter 1, Physical Fitness and Wellness ●

●

Enhancements to the content on training order (aerobic vs. strength training), on aging and sarcopenia, and on sufficient protein intake for young and older adults Expanded information about timing, dose, and type of protein intake An updated discussion on strength training and visceral fat An introduction to the concepts of myofibrillar and plasmic hypertrophy

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PREFACE

Chapter 8, Muscular Flexibility ●

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New figure listing ergonomic tips to improve the computer workspace, provide optimal lower back support, and ensure correct sitting posture while working at a desk

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New tips to prevent the instance of “text neck” symptoms that stem from the overuse of smartphones and other mobile devices

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Expanded section on preventing and rehabilitating low back pain to include the importance of core-strengthening exercises

Chapter 9, Comprehensive Fitness Programming ●

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Discussions of new fitness trends in areas including functional fitness, HIIT, high-intensity circuit training (HICT), outdoor training, cross training, and senior fitness solutions including tai chi

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New updated information about the “runner’s high” ●

Up-to-date data on the prevalence of cardiovascular disease New information provided throughout the chapter, including the role of dietary cholesterol, saturated fat, and refined carbohydrates on heart disease risk; trans fat and cardiovascular disease; medication use and exercise; the PLAC blood test for heart disease and genetic testing for heart disease; exercise and type 2 diabetes; stress and CHD; and high blood pressure as a risk factor for CHD Thorough discussion about the recently released heart disease and stroke prevention guidelines by the American Heart Association and the American College of Cardiology

●

New information detailing the way cancer develops at the cellular level to help students better understand the cause and effect of cancer risk and prevention A review of innovative breakthroughs regarding telomeres and their role in cancer and aging A new section about genetic vs. environmental influences on cancer risk An introduction to the field of epigenetics, with a biological explanation of the epigenome and a discussion of how lifestyle choices turn certain genes on or off, changing their expression Practical, day-to-day suggestions for avoiding cancer risk added throughout Updated data on the incidence and mortality rates of cancer, along with the most common site-specific cancer risk factors

New information on the importance of proper breathing as a natural mechanism to reduce stress Expanded information on the benefits of mindfulness meditation, tai chi, and yoga for stress management

Updated data on the most recent trends in substance abuse reported in the National Survey on Drug Use and Health by the U.S. Department of Health and Human Services New section describing the alarming spread of what the Commission on Narcotic Drugs has termed new psychoactive substances (NPS), also known as “designer” or “synthetic” drugs Enhanced section on synthetic cannabinoids (known as synthetic marijuana or Spice) which are the most prevalent NPS in the United States Discussions of recent trends in illicit drug use, energy drink consumption, and e-cigarette use have been updated and expanded

Chapter 14, Preventing Sexually Transmitted Infections ●

●

Chapter 11, Cancer Prevention ●

New section on the damaging role of “technostress” in today’s technology-dependent age, including tips on managing tech-related stress at home, at school, and in the work place

Chapter 13, Addictive Behavior

Expanded information on high intensity interval training (HIIT) and its wide range of applications for peak performers, new exercisers, and patients of chronic illness alike

Chapter 10, Preventing Cardiovascular Disease ●

Chapter 12, Stress Assessment and Management Techniques

●

New content is presented on the prevalence and prevention of Hepatitis B as an STI Expanded introductory information detailing the types and causes of the eight most common STIs and whether they are curable or treatable The most recent findings in the success of antiretroviral therapy in the suppression of the HIV virus in infected patients Current data and graphs on the prevalence of STIs have been added and updated according to the newest data from the Centers for Disease Control and Prevention (CDC)

Chapter 15, Lifetime Fitness and Wellness ●

●

New information on the growing trend of integrative medicine in hospitals, practices, and treatment centers Expanded guidelines for choosing a personal fitness trainer Updated resources where students can access credible research on health and wellness topics New data graph illustrating the prevalence of various types of complementary and alternative medicine (CAM) in the United States

PREFACE

Additional Course Resources ●

●

Health MindTap for Lifetime Physical Fitness & Wellness. Instant Access Code, ISBN-13: 9781305869943. MindTap is well beyond an e-Book, a homework solution or digital supplement, a resource center website, a course delivery platform, or a learning management system. More than 70 percent of students surveyed said it was unlike anything they have seen before. MindTap is a new personal learning experience that combines all your digital assets— readings, multimedia, activities, and assessments—into a singular learning path to improve student outcomes. Diet & Wellness Plus. The Diet & Wellness Plus App in MindTap helps you gain a better understanding of how nutrition relates to your personal health goals. It enables you to track your diet and activity, generate reports, and analyze the nutritional value of the food you eat! It includes more than 55,000 foods in the database, custom food and recipe features, and the latest dietary references, as well as your goal and actual percentages of essential nutrients, vitamins, and minerals. It also helps you to identify a problem behavior and make a positive change. After completing a wellness profile questionnaire, Diet & Wellness Plus will rate the level of concern for eight different areas of wellness, helping you determine the areas where you are most at risk. It then helps you put together a plan for positive change by helping you select a goal to work toward—complete with a reward for all your hard work. The Diet & Wellness Plus App is accessed from the App dock in MindTap and can be used throughout the course for students to track their diet and activity and behavior change. There are activities and labs in the course that have students access the App to further extend learning and integrate course content.

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Instructor Companion Site. Everything you need for your course in one place! This collection of book-specific lecture and class tools is available online via http:// www.cengage.com/login. Access and download PowerPoint presentations, images, an instructor’s manual, videos, and more. Cengage Learning Testing Powered by Cognero. Cengage Learning Testing Powered by Cognero is a flexible, online system that allows you to: ●

●

author, edit, and manage test bank content from multiple Cengage Learning solutions create multiple test versions in an instant deliver tests from your LMS, your classroom, or wherever you want

Global Health Watch. Instant Access Code, ISBN-13: 9781111377335. Printed Access Card, ISBN-13: 9781111377311. Updated with today’s current headlines, Global Health Watch is your one-stop resource for classroom discussion and research projects. This resource

xiii

center provides access to thousands of trusted health sources, including academic journals, magazines, newspapers, videos, podcasts, and more. It is updated daily to offer the most current news about topics related to your health course. ●

●

Behavior Change Workbook. ISBN-13: 9780495011453. The Behavior Change Workbook includes a brief discussion of the current theories behind making positive lifestyle changes along with exercises to help students make these changes in their everyday lives. Careers in Health, Physical Education, and Sports, 2e. ISBN-13: 9780495388395. This unique booklet takes students through the complicated process of picking the type of career they want to pursue; explains how to prepare for the transition into the working world; and provides insight into different career paths, education requirements, and reasonable salary expectations. A designated chapter discusses some of the legal issues that surround the workplace, including discrimination and harassment. This supplement is complete with personal development activities designed to encourage students to focus on and develop better insight into their futures. Readings for a Healthy Living. ISBN-13: 9780759359444. This reader features twelve articles written by author Dianne Hales and published in PARADE magazine. Readings include “Take Your Meds—The Right Way,” “You Can Think Yourself Thin,” “Getting Yourself Back on Track,” “Too Tough to Seek Help,” and “The Best Medical Help Online.”

Brief Author Biographies Werner W.K. Hoeger is a Professor Emeritus of the Department of Kinesiology at Boise State University. He remains active in research and continues to lecture in the areas of exercise physiology, physical fitness, health, and wellness. Dr. Hoeger completed his undergraduate and Master’s degrees in physical education at the age of 20 and received his Doctorate degree with an emphasis in exercise physiology at the age of 24. He is a Fellow of the American College of Sports Medicine and also of the Research Consortium of SHAPE America (Society of Health and Physical Educators). In 2002, he was recognized as the Outstanding Alumnus from the College of Health and Human Performance at Brigham Young University. He is the recipient of the first Presidential Award for Research and Scholarship in the College of Education at Boise State University in 2004. In 2008, he was asked to be the keynote speaker at the VII Iboamerican Congress of Sports Medicine and Applied Sciences in Mérida, Venezuela, and was presented with the Distinguished Guest of the City recognition. In 2010, he was also honored as the keynote speaker at the Western Society for Kinesiology and Wellness in Reno, Nevada.

Dr. Hoeger uses his knowledge and personal experiences to write engaging, informative books that thoroughly address today’s fitness and wellness issues in a format accessible to students. Since 1990, he has been the most widely read fitness and wellness college textbook author in the United States. He has published a total of 62 editions of his 9 fitness and wellness-related titles. Among the textbooks written for Cengage Learning are Principles and Labs for Fitness and Wellness, thirteenth edition; Fitness and Wellness, twelfth edition; Principles and Labs for Physical Fitness, tenth edition; Wellness: Guidelines for a Healthy Lifestyle, fourth edition; and Water Aerobics for Fitness and Wellness, fourth edition (with Terry-Ann Spitzer Gibson). Dr. Hoeger was the first author to write a college fitness textbook that incorporated the “wellness” concept. In 1986, with the release of the first edition of Lifetime Physical Fitness & Wellness, he introduced the principle that to truly improve fitness, health, and quality of life and to achieve wellness, a person needed to go beyond the basic health-related components of physical fitness. His work was so well received that every fitness author immediately followed his lead.

PREFACE

As an innovator in the field, Dr. Hoeger has developed many fitness and wellness assessment tools, including fitness tests such as the Modified Sit-and-Reach, Total Body Rotation, Shoulder Rotation, Muscular Endurance, and Muscular Strength and Endurance and Soda Pop Coordination Tests.

Proving that he “practices what he preaches,” he was the oldest male competitor in the 2002 Winter Olympics in Salt Lake City, Utah, at the age of 48. He raced in the sport of luge along with his then 17-year-old son Christopher. It was the first, and so far only time, in Winter Olympics history that father and son competed in the same event. In 2006, at the age of 52, he was the oldest competitor at the Winter Olympics in Turin, Italy. In 2011, Dr. Hoeger raced in the 800-, 1,500-, and 5,000-meter events in track and field at the World Masters Athletic Championships held in Sacramento, California. At different times and in different distances in

xiv

PREFACE

Sharon A. Hoeger is Vice-President of Fitness & Wellness, Inc. of Boise, Idaho. Sharon received her degree in computer science from Brigham Young University. She is extensively involved in the research process used in retrieving the most current scientific information that goes into the revision of each textbook. She is also the author of the software written specifically for the fitness and wellness textbooks. Her innovations in this area since the publication of the first edition of Lifetime Physical Fitness & Wellness set the standard for fitness and wellness computer software used in this market today. Sharon is a co-author in five of the seven fitness and wellness titles. She also served as

Amber and Cherie have been working for Fitness & Wellness, Inc. for several years and have now taken on a more significant role with the research, updates, and writing of the new editions. There is now a four-person team to sort through and summarize the extensive literature available in the health, fitness, wellness, and sports medicine fields. Their work has greatly enhanced the excellent quality of these textbooks. They are firm believers in living a healthy lifestyle, they regularly attend professional meetings in the field, and they are active members of the American College of Sports Medicine.

2012, 2013, 2014, and 2015, he reached All-American standards for his age group by USA Track and Field (USATF). In 2015, he finished third in the one mile run at the USATF Masters Indoor Track and Field National Championships, and third and fourth respectively in the 800- and 1,500-meters at the Outdoor National Senior Games.

Amber L. Fawson and Cherie I. Hoeger received their degrees in English with an emphasis in editing for publication. For the past 15 years Amber has enjoyed working in the publication industry and has held positions as an Editorial Coordinator for BYU Studies, Assistant Editor for Cengage Learning, and freelance writer and editor for tertiary education textbooks and workbooks. During the last decade, Cherie has been working as a freelance writer and editor; writing research and marketing copy for client magazines, newsletters, and websites; and contracting as a textbook copy editor for Cengage Learning (previously under Thomson Learning and the Brooks/Cole brand).

Chef de Mission (Chief of Delegation) for the Venezuelan Olympic Team at the 2006 Olympic Winter Games in Turin, Italy. Husband and wife have been jogging and strength training together for more than 38 years. They are the proud parents of five children, all of whom are involved in sports and lifetime fitness activities. Their motto: “Families that exercise together, stay together.”

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PREFACE

Acknowledgments This book is dedicated to Dr. Lois S. Hale and Dr. David R. Hopkins—colleagues, mentors, and lifetime friends. We are grateful for their unconditional help and support throughout the years. The completion of the 14th edition of Lifetime Physical Fitness & Wellness: A Personalized Program was made possible through the contributions of many individuals. In particular, we would like to express our gratitude to the reviewers of the 13th edition; their valuable comments and suggestions are most sincerely appreciated.

Laura Baylor, Blue Ridge Community College Laura Brieser-Smith, Front Range Community College Cynthia Burwell, Norfolk State University Lisa Chaisson, Houston Community College Kelli Clay, Georgia Perimeter College Karen Dennis, Illinois State University Ali El-Kerdi, Philadelphia University Leslie Hedelund, St. Clair County Community College Scott Kinnaman, Northwest Nazarene University Jerome Kotecki, Ball State University

Reviewers for the 14th edition:

Justin Kraft, Missouri Western State University

Nancy A. Winberg, Western Technical College

Wayne Lee, Jr., Delta State University

Sarah Hilgers-Greterman, North Dakota State University

Julia Leischner, Benedictine University

Paulette Howarth, Bristol Community College

Becky Louber, Northwest Nazarene University

Kelly Leavitt, Southwestern Oregon Community College

Paul McDonald, Vermillion Community College

Mark Lee, North-West Shoals Community College

Kason O’Neill, East Tennessee State University

Craig Newton, Community College of Baltimore County

Kathryn Perry, Olivet College

Karen Polon, Cottey College

William Pertet, Young Harris College

Deonna Shake, Abilene Christian University

Vicki Shoemaker, Lake Michigan College

Alyssa Sinyard, St. Philip’s College

Christine Sholtey, Waubonsee Community College

Barbara Tyree, Valparaiso University

Carole Sloan, Henry Ford College

Sabine Zempleni, University of Nebraska, Lincoln

John Stroffolino, Germanna Community College

Kym Atwood, University of West Florida

Linda Villarreal, Texas A&M International University

1 Physical Fitness and Wellness The human body is extremely resilient during youth—not so during middle and older age. The power of prevention, nonetheless, is yours: It enables you to make healthy lifestyle choices today that will prevent disease in the future and increase the quality and length of your life.

Understand the health and fitness consequences of physical inactivity. Identify the major health problems in the United States. Learn how to monitor daily physical activity. Learn the Federal Physical Activity Guidelines for Americans. Define wellness and list its dimensions. Define physical fitness and list health-related and skill-related components. State the differences among physical fitness, health promotion, and wellness. Distinguish between health fitness standards and physical fitness standards. Understand the benefits and significance of participating in a comprehensive wellness program. List key national health objectives for the year 2020. Determine if you can safely initiate an exercise program. Learn to assess resting heart rate and blood pressure.

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Objectives

Lifetime Physical Fitness and Wellness: A Personalized Program

FAQ

Most people go to college to learn how to make a living, but a fitness and wellness course will teach you how to live—how to truly live life to its fullest potential. Some people seem to think that success is measured by how much money they make. Making a good living will not help you unless you live a wellness lifestyle that will allow you to enjoy what you earn. You may want to ask yourself: Of what value are a nice income, a beautiful home, and a solid retirement portfolio if at age 45 I suffer a massive heart attack that will seriously limit my physical capacity or end life itself?

Regular participation in a sound physical fitness program will provide substantial health benefits and significantly decrease the risk of many chronic diseases. And although good fitness often motivates toward adoption of additional positive lifestyle behaviors, to maximize the benefits for a healthier, more productive, happier, and longer life we have to pay attention to all seven dimensions of wellness: physical, social, mental, emotional, occupational, environmental, and spiritual. These dimensions are interrelated, and one frequently affects the other. A wellness way of life requires a constant and deliberate effort to stay healthy and achieve the

highest potential for well-being within all dimensions of wellness.

If a person is going to do only one thing to improve health, what would it be? This is a common question. It is a mistake to think, though, that you can modify just one factor and enjoy wellness. Wellness requires a constant and deliberate effort to change unhealthy behaviors and reinforce healthy behaviors. Although it is difficult to work on many lifestyle changes all at once, being involved in a regular physical activity program, avoiding excessive sitting, observing proper nutrition, and avoiding addictive behavior are lifestyle factors to work on first. Others should follow, depending on your current lifestyle behaviors.

Is the attainment of good physical fitness sufficient to ensure good health?

Why should I take a fitness and wellness course?

Modern-day conveniences lull people into a sedentary lifestyle.

cientific findings have shown that physical inactivity and a negative lifestyle seriously threaten health and hasten the deterioration rate of the human body. Movement and physical activity are basic functions for which the human organism was created.

Advances in technology, however, have almost completely eliminated the necessity for physical exertion in daily life. Physical activity is no longer a natural part of our existence. We live in an automated society, where most of the activities that used to require strenuous exertion can be

Chapter 1 Physical Fitness and Wellness

Real life StoRy | Jim’s Experience I am pretty athletic and played baseball and basketball in high school. I also grew up eating well, since my dad is a chef who specializes in healthy cuisine. So when I got to college, I was sure that I was already doing everything necessary to be healthy. However, at the same time that I was congratulating myself for my healthy lifestyle, I was practicing some very unhealthy habits without even thinking about it. My sleep schedule was horrible. I would sometimes only get three to four hours of sleep a night. At times I would pull an “all-nighter” and other times I would crash and sleep for twelve hours. I drank huge amounts of black coffee, diet soda, or energy drinks to stay alert. I was under a lot of stress—I was pre-med and I was struggling in some of my classes. My two roommates and I did not get along, so there was constant fighting and tension between us. I felt isolated and unhappy, and I questioned whether I had made a

procrastination. I could no longer mistake choosing the college I did. wait to write a paper until the In order to blow off steam, I started night before it was due and still going to frat parties and drinking expect to get eight hours of sleep. too much. I would often get sick This change actually helped and then suffer a hangover me do better in my classes, the next morning. I didn’t which relieved some of see this as a problem my stress. The times when because it seemed to be I still felt stressed out, I something a lot of stustarted meditating or lisdents were doing. And tening to relaxing music to add to all that, after instead of going out and months of high-impact drinking. I also learned about running on concrete surKarin Hildebrand Lau/ShutterStock.com how to exercise safely and faces, I ended up injuring prevent injuries. I took up swimming, my knee. I was barely able to move since it is a good, low-impact workout. around, let alone work out. I was only I feel like just how sometimes problems in my second year of college when I took a fitness and wellness class. It was can snowball and lead to more problems, small changes for the better can then that I really thought about how sometimes snowball too; and once you my lifestyle was affecting my health improve one habit, other things in your and wellness. During the course of the life become easier to fix. Because of the class, I made several changes. I tried changes I have made, the rest of my to even out my sleep schedule and get college career has been much healthier seven to eight hours a night. To make and happier than my first year. that happen, I had to work on my

accomplished by machines with the simple pull of a handle or push of a button. Most nations, both developed and developing, are experiencing an epidemic of physical inactivity. In the United States, physical inactivity is the second greatest threat to public health and is often referenced in new concerns about “Sitting Disease” and “Sedentary Death Syndrome” or SeDS. (The number-one threat to public health is tobacco use—the largest cause of preventable deaths.) Worldwide obesity now claims triple the number of victims as malnutrition. Over the last two decades the world has transitioned from one where populations did not have enough to eat to one where, even in developing countries, an abundance of unhealthy food and inactivity is causing obesity, chronic diseases, and premature death. There is hope that, while individuals may feel powerless facing malnutrition, people with the right knowledge and support can arm themselves against physical inactivity and obesity. Widespread interest in health and preventive medicine in recent years is motivating people to reexamine the foods they eat, incorporate more movement into daily life activities, and participate in organized fitness and wellness programs. At the beginning of the 20th century, life expectancy for a child born in the United States was only 47 years. The most common health problems in the Western world were infectious

diseases, such as tuberculosis, diphtheria, influenza, kidney disease, polio, and other diseases of infancy. Progress in the medical field largely eliminated these diseases. Then, as more people started to enjoy the “good life” (sedentary living, alcohol, fatty foods, excessive sweets, tobacco, and drugs), we saw a parallel increase in the incidence of chronic diseases such as cardiovascular disease, cancer, diabetes, and chronic respiratory diseases (Figure 1.1). As the incidence of chronic diseases climbed, we recognized that prevention is the best medicine. Consequently, a fitness and wellness movement developed gradually in the GLOSSARY

Sedentary Death Syndrome (SeDS) Cause of deaths attributed to a general lack of regular physical activity.

Sedentary Description of a person who is relatively inactive and whose lifestyle is characterized by a lot of sitting.

Health A state of complete well-being—not just the absence of disease or infirmity.

Chronic diseases Illnesses that develop as a result of an unhealthy lifestyle and last a long time.

Life expectancy Number of years a person is expected to live based on the person’s birth year.

Lifetime Physical Fitness and Wellness: A Personalized Program

PeRSoNal PRofile: General Understanding of Fitness and Wellness To the best of your ability, please answer the following questions. If you do not know the answer(s), this chapter will guide you through them. I. Physical fitness implies making a constant and deliberate effort to stay healthy and achieve the highest potential for well-being. True False II. The minimum requirement in the United States Federal Physical Activity Guidelines is that you accumulate minutes of moderate-intensity aerobic activity or

Figure 1.1 Causes of deaths in the United States for selected years.

minutes of vigorous-intensity aerobic activity on a weekly basis. III. Agility, balance, coordination, reaction time, power, and speed are the basic components of health-related fitness. True False IV. My current blood pressure is V.

mm Hg.

I am aware of risk factors in my life that can increase my chances of developing chronic diseases. Yes No

Figure 1.2 Factors that determine health and longevity.

100 Genetics

80 70 60 50

Health & longevity

40 30 20

Environment

10 0

1900 1920 1940 1960 1980 2000 2010 Year Influenza and Cancer pneumonia Cardiovascular Tuberculosis disease Accidents

All other causes

SOURCE: National Center for Health Statistics, Division of Vital Statistics.

1980s. People began to realize that good health is mostly self-controlled and that the leading causes of premature death and illness can be prevented by adhering to positive lifestyle habits. We all desire to live a long life, and wellness programs seek to enhance the overall quality of life—for as long as we live. There are three basic factors that determine our health and longevity: genetics, the environment, and our behavior (Figure 1.2). In most cases we cannot change our genetic circumstances, though the budding field of epigenetics is showing us that select genes can be switched on and off with lifestyle choices. (For a more in-depth discussion on epigenetics see “Genetic vs Environmental Risk,” Chapter 11, pages 392–393.) We can certainly, however, exert control over the environment and our health behaviors so that we may reach our full physical potential based on our genetic code. How we accomplish this goal will be thoroughly discussed through the chapters of this book.

Behavior

Percent of all deaths

1.1 Life Expectancy Currently, the average life expectancy in the United States is 79.6 years (77.1 years for men and 81.9 years for women). In the past decade alone, life expectancy has increased by one year— the news, however, is not all good. The data show that people now spend an extra 1.2 years with a serious illness and an extra two years of disability. Mortality has been postponed because medical treatments allow people to live longer with various chronic ailments (cardiovascular disease, cancer, and diabetes). Based on data from the World Health Organization (WHO), the United States ranks 33rd in the world for life expectancy (see Figure 1.3). Japan ranks first in the world with an overall life expectancy of 84.46 years. While the United States was once a world leader in life expectancy, over recent years, the increase in life expectancy in the United States has not kept pace with that of other developed countries. Several factors may account for the current U.S. life expectancy ranking, including the extremely poor health of some groups (such as Native Americans, rural African Americans, and the inner-city poor) and fairly high levels of violence (notably homicides). The current trend is a widening disparity between those in the United States with the highest and lowest

Chapter 1 Physical Fitness and Wellness

obese. As a nation, we are seeing the consequences of these numbers unfold. The latest statistical update from the American Heart Association reported Brazil 70 77 that the incidence of diabetes has been climbing dramatically each year in parallel step with the inMexico 73 78 creased incidence of obesity.4 Currently, one of ten United Arab Emirates 74 80 adults has type 2 diabetes. If we are unable to change the current trend, by 2050 the number of Argentina 74 81 adults suffering from diabetes could be one in three. United States 77 82 This will be one in three of our current elementary to college-age youth. Diabetes is the third most exUnited Kingdom 78 83 pensive chronic disease to treat, preceded only by Germany 78 83 angina (heart disease) and hypertension, respecCanada 79 84 tively. All three of these chronic conditions are linked with obesity.5 Additional information on the Spain 79 84 obesity epidemic and its detrimental health conseFrance 78 85 quences is given in Chapter 5. Life expectancy for men in the United States is Switzerland 80 85 almost 5 years lower than for women. For years it Japan 81 88 had been assumed that the difference is based on biology, but we are learning that most likely the 65 70 75 80 85 90 gender gap is related to lifestyle behaviors most Years commonly observed in men. Around 1980, the *Dark color is men; light color is women. gender gap in life expectancy was almost 8 years. The decrease in the gender gap is thought to be due SOURCE: Central Intelligence Agency, “The World Factbook,” https://www.cia.gov/library /publications/the-world-factbook/rankorder/2102rank.html, accessed March 30, 2015. to the fact that women are increasingly taking on jobs, habits, and stressors of men including drinking and employment outside the home. life expectancy. For example, males in Fairfax County, VirMen, nonetheless, still report higher stress on ginia can expect to live as long as males in Japan, while those the job and are less likely to engage in stress management in Bolivar County, Mississippi have the same life expectancy programs. Also, 95 percent of employees in the 10 most danas males in countries with much lower life expectancies, like gerous jobs are men. Furthermore, men’s health is not given Pakistan. Physical activity trends by U.S. county, in most the same degree of attention in terms of public health policases, are aligned with life expectancy trends.1 cies. Fewer programs are available that specifically target The United States also has not made headway with many men’s health issues. Thus, men need to take a more proactive leading risk factors. Some countries, like Australia, have role for their own health and public health policies. made progress by arranging primary care to better detect and “Masculinity” itself is also partially to blame. Studies have intervene with hypertension, for example. The latest data inconsistently shown that men are less likely to visit a physician dicate that one in four adults have at least two chronic condiwhen something is wrong and are less likely to have preventions, and among the elderly in the United States, four in five tive care visits to be screened for potential risk factors such as are living with a minimum of two chronic diseases. In terms hypertension, elevated cholesterol, diabetes, obesity, subof preventative health service, most of these patients do not stance abuse, and depression or anxiety. It is a troubling parareceive 56 percent of the clinical recommendations from the dox considering that men are at greater risk for each of the U.S. Preventative Services Task Force. Eva H. DuGoff of top risk factors for chronic disease. As a result, chronic Johns Hopkins Bloomberg School of Public Health has said, diseases in men are often diagnosed at a later stage, when a “Our system is not set up to care for people with so many cure or adequate management is more difficult to achieve. different illnesses. Each one adds up and makes the burden of Men also drive faster than women and are more likely to disease greater than the sum of its parts.” 2 engage in risk-taking activities. Of all road traffic fatalities While not a single country has managed to lower its obesity among countries studied in the most recent OECD report, a rate in more than 30 years, some countries have seen slower disparate 74 percent of victims were men. rises in obesity than the United States. A report by the OrganAlthough life expectancy in the United States gradually inisation for Economic Co-operation and Development (OECD) creased by 30 years over the past century, scientists from the found that while the United States far outspent every other National Institute of Aging believe that in the coming decades country in health care cost per capita, it also easily had the highthe average lifespan may decrease by as much as five years. est rates of obesity of all 36 OECD countries.3 According to esThis decrease in life expectancy will be related primarily to the timates from the Centers for Disease Control and Prevention, growing challenges of inactivity and obesity. The current gen35.1 percent of the adult population in the United States is eration of children may not outlive their parents. Figure 1.3 Life expectancy at birth for selected countries as of 2015.

Lifetime Physical Fitness and Wellness: A Personalized Program

Figure 1.4 Leading causes of death in the United States in 2013.

According to the Centers for Disease Control and Prevention, four health habits can reduce your risk of chronic diseases such as heart disease, cancer, and diabetes by almost 80 percent:

Cardiovascular diseases 28.5%

Healthy Habits That Cut the Risk for Serious Disease

Cancer 22.5%

●

Others

●

38.3%

●

CLRD* 5.7%

Accidents *Chronic Lower Respiratory Disease

SOURCE: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Health Statistics, National Vital Statistics Reports, Deaths: Final Data for 2013, August 21, 2015.

1.2 Leading Health Problems

in the United States

The leading causes of death in the United States today are largely lifestyle related (Figure 1.4). The U.S. Centers for Disease Control and Prevention have found that 7 of 10 Americans die of preventable chronic diseases. Specifically, about 51 percent of all deaths in the United States are caused by cardiovascular disease and cancer.6 Almost 80 percent of the latter deaths could be prevented through a healthy lifestyle program. The third and fourth leading causes of death, respectively, are chronic lower respiratory disease and accidents. HoEGEr KEY to WELLnESS

Scientists believe that a healthy lifestyle program has the power to prevent 80 percent of deaths from cardiovascular disease and cancer.

Diseases of the Cardiovascular System The most prevalent degenerative diseases in the United States are those of the cardiovascular system. About 30 percent of all deaths in this country are attributed to diseases of the heart and blood vessels (about 740,000 total deaths). According to the American Heart Association (AHA), 83.6 million people in the United States are afflicted with diseases of the cardiovascular system, including 77.9 million with hypertension (high blood pressure) and 15.4 million with coronary heart disease (CHD). (Many of these people have more than one type of cardiovascular disease.) These numbers are devastating but can change. As we gained our understanding of the effects of lifestyle on chronic disease during the second half of the twentieth century,

●

Get at least 30 minutes of daily moderate-intensity physical activity. Don’t ever smoke. Eat a healthy diet (ample fruits and vegetables, whole grain products, and low meat consumption). Maintain a body mass index (BMI) of less than 30.

Our latest research would add one more crucial life-saving habit: reduce the amount of time you spend sitting each day. more people participated in wellness programs and cardiovascular mortality rates dropped. The decline began in about 1963, and between 1960 and 2000, the incidence of cardiovascular disease dropped by 28 percent, with another 10 percent drop between 2000 and 2010. This decrease is credited to higher levels of wellness and better treatment modalities in the United States. A complete cardiovascular disease prevention program is outlined in Chapter 10.

Cancer The second leading cause of death in the United States is cancer. Even though cancer is not the number-one killer, it is the number-one health fear of the American people. About 23 percent of all deaths in the United States are attributable to cancer. About 590,000 Americans died from this disease in 2015 (that is 1600 each day), and more than 1.7 million new cases were reported the same year.7 The major contributor to the increase in the incidence of cancer deaths during the past five decades is lung cancer, of which 90 percent for males and 80 percent for females is caused by tobacco use.8 Furthermore, smoking accounts for almost 30 percent of all deaths from cancer. More than 30 percent of deaths are related to nutrition, physical inactivity, excessive body weight, and other faulty lifestyle habits. The American Cancer Society maintains that the most influential factor in fighting cancer today is prevention through health education programs. A comprehensive cancer-prevention program is presented in Chapter 11.

Chronic Lower Respiratory Disease (CLRD) CLRD, the third leading cause of death, is a general term that includes chronic obstructive pulmonary disease, emphysema, and chronic bronchitis (all diseases of the respiratory system). Although CLRD is related mostly to tobacco use (see Chapter 13 for discussion on how to stop smoking), lifetime nonsmokers also can develop CLRD. Precautions to prevent CLRD include consuming a low-fat, low-sodium, nutrient-dense diet; staying physically active;

Chapter 1 Physical Fitness and Wellness

DISTRACTED DRIVING Automobile accidents are the number one cause of death for teens in the United States. Recent studies on distracted driving have used new technology, including realtime brain imaging, to offer new insight about protecting ourselves behind the wheel. Following are insights for drivers. 1. Listening to the radio is nearly as safe as driving with no distractions. 2. Having a cell phone conversation increases collision incidence fourfold. The risk is identical for a hands-free device and a hand held phone.9 3. Having a cell phone conversation causes the brain to screen out 50 percent of visual cues. The ability to look directly at but not “see” an object is termed “inattention blindness.” It is not uncommon for a distracted driver running a red light to collide with the second or third car in an intersection, having not “seen” the first cars. Talking on a phone while driving decreases reaction time to pedestrians in a crosswalk by 40 percent.10 4. Having a conversation with an adult passenger is safer than holding a conversation on a cell phone. Passengers who are experienced drivers help the driver by pausing conversation and by pointing out cues as needed. For a teen driver,

the incidence of collision resulting in death increases with the number of teen passengers. 5. Though crash risk is lower when talking with a passenger, cognitive workload can be the same as when talking on a cell phone. Topic of conversation and emotional involvement affects safety in both types of conversation.

is among the most dangerous driving activities.11 9. Reaching for a moving object or turning in your seat increases accident collision by 8 to 9 times.

10. Texting while driving increases collision incidence by 16 times. Driving while talking on a cell phone is done more frequently by more drivers for longer lengths of 6. The brain does not multitask, but time than texting, and so causes rather switches attention between more deaths. Consider using your tasks. Some dual tasks do not cause phone’s do not disturb setting or an app that blocks texting while driva problem; others do. When driving ing. Because our minds are social and holding a conversation the and curious, we find text alerts difbrain often recognizes conversation ficult to ignore. as the primary task. Switching is a complex process that requires 11. Parents driving children are just events to be committed to short as likely to talk on the phone and term memory before they can be use distractions including naviga“encoded,” the stage when the tion systems as other drivers.12 brain chooses what to “see.” It is 12. Using Apple’s Siri while driving to not uncommon for switching time to get directions, send texts, post to be tenths of a second, the differsocial media, or check appointence of several car lengths when ments can be as dangerous as texbreaking. This is termed “reaction ting while driving, even when time switching costs.” hands-free.13 7. Because the majority of trips do not 13. We cannot control what informainvolve a situation that requires tion our brain chooses to encode split-second timing, drivers can and screen out while driving. We gain a false sense of security about can control our decision to use a cell being able to multitask. phone or to speak up when a driver 8. Making a left turn while talking on is putting passengers in danger. a cell phone or hands free device

not smoking and not breathing cigarette smoke; getting a pneumonia vaccine if older than age 50 and a current or exsmoker; and avoiding swimming pools for individuals sensitive to chlorine vapor.

Accidents Accidents are the fourth leading cause of death. Even though not all accidents are preventable, many are. Fatal accidents are often related to abusing drugs, not wearing seat belts, and distracted driving. Most people do not perceive accidents as a health problem. Even so, accidents affect the total well-being of millions of Americans each year. Accident prevention and personal safety are part of a health-enhancement program aimed at achieving

a better quality of life. Proper nutrition, exercise, stress management, and abstinence from cigarette smoking are of little help if the person is involved in a disabling or fatal accident as a result of distraction, a single reckless decision, or not wearing seat belts properly. Accidents do not just happen. We cause accidents, and we are victims of accidents. Although some factors in life, such as earthquakes, tornadoes, and airplane accidents, are completely beyond our control, more often than not, personal safety and accident prevention are a matter of common sense. Most GLOSSARY

Cardiovascular Of or relating to the heart and blood vessels.

Other documents randomly have different content

The Project Gutenberg eBook of Kardinalens frieri: En fågelhistoria

This ebook is for the use of anyone anywhere in the United States and most other parts of the world at no cost and with almost no restrictions whatsoever. You may copy it, give it away or re-use it under the terms of the Project Gutenberg License included with this ebook or online at www.gutenberg.org. If you are not located in the United States, you will have to check the laws of the country where you are located before using this eBook. Title: Kardinalens frieri: En fågelhistoria Author: Gene Stratton-Porter Translator: Ernst Lundquist Release date: October 22, 2016 [eBook #53343] Most recently updated: October 23, 2024 Language: Swedish Credits: Produced by Eva Eriksson and the Online Distributed Proofreading Team at http://www.pgdp.net *** START OF THE PROJECT GUTENBERG EBOOK KARDINALENS FRIERI: EN FÅGELHISTORIA ***

Kardinalens frieri En fågelhistoria av Gene Stratton-Porter Förf. till „Drömflickan” o „Laddie” Fahlcrantz & Co/Stockholm

KARDINALENS FRIERI EN FÅGELHISTORIA AV

GENE STRATTON-PORTER FÖRF. TILL »DRÖMFLICKAN» OCH »LADDIE»

översättning av ERNST LUNDQUIST

STOCKHOLM FAHLCRANTZ & C:o.

STOCKHOLM 1915 A.-B. FAHLCRANTZ’ BOKTRYCKERI

FÖRSTA KAPITLET. Kardinalfågeln flög av och an i apelsinträdgården och sökte mask till sin frukost; då och då gungade han på grenarna och sände ut sitt uppmuntringsrop — »Good cheer!» — till människorna. Hans sång jublade av glädje, ty det var hans festdagar, hans lektid. Hela den sydländska världen var full av strålande solsken, granna blommor, en rikedom av frukt, myriader insekter — och aldrig ett dyft att göra utom att bada, kalasa och vara lycklig. Icke underligt då, att hans sång var en profetia om gott mod för framtiden, ty hela hans förflutna var idel lycka. Kardinalfågeln var bara årsgammal, men ändå fladdrade hans tofs högt, hans skägg var krusigt och svart, och han var ett riktigt under i fråga om storlek och färg. Äldre hannar av hans familj, som hade flyttat många gånger, föreföllo små bredvid honom, och fjäderskrudar, som fällts år efter år, sågo färglösa ut i jämförelse med hans. Det var som om ett klappande hjärta av eld fladdrat förbi, då han kom flygande genom fruktträdgården. Förra våren hade kardinalfågeln krupit ur ägget norrut, i Limberlost, fåglarnas paradis. Där breda sig tusentals acres svart myrmark under sommarsol och vintersnö. Där finnas mörka pölar av grumligt vatten, små dalbottnar och kärrmark, som höjt sig. Skogsjättar resa sig mot skyn eller ligga, täckta med sammetslent slam, multnande i solfläckiga gölar, och busksnåren äro nästan ogenomträngliga. Träsket liknar ett stort middagsbord för fåglar. Vilda vinrankor klättra upp i toppen av de högsta träd, breda ut sig som parasoller över grenarna, och deras festoner av vajande skott gunga som silkesfransar för vindarnas lek. Fåglarna lata sig i skuggan, skala av bark, samla torra klängen till byggmaterial för sina nästen och kalasa på de sura druvorna. De slå ned i snattrande svärmar över de vilda

körsbärsträden och överlasta sina krävor med röda hagtornsbär, vilda plommon, björnbär och papajer. Brakvedsträden, som kanta kärren, dra till sig flockar, som söka bär, och träskets starrgräs och örter tyngas ner av fröjägare. Dyn myllrar av mask, och hela moraset flammar av blommor, vilkas färg och doft locka myriader insekter och fjärilar. Trädkrypare stoltsera med rött och guld från trädtopparna, och mjödhumlor och kolibris hjälpas åt att plundra blommornas fyllda honungsgömmen. Luften omkring de vilda plommon- och rödtjörnsträden vibrerar av millioner vildbins vingfladder, och flugsnapparna frossa glupskt. Kärrets stinkande dunster locka insekter i svärmar, och flugsnapparna vingla och kasta sig i luften under jakten efter dem. Varje ihåligt träd hyser sin koloni av flädermöss. Ormar sola sig i snåren. Vattendjuren dra efter sig glittrande, krusigt kölvatten, då de simma över gölarna. Sköldpaddor välta sig klumpigt ner från trädstockarna. Grodorna göra behagfulla hopp från pöl till pöl. Allt vad som har hemortsrätt i denna del av landet — underjordiska, krypande eller bevingade varelser — finns i Limberlost; men framför allt är det ett favorittillhåll för fåglar. Prydliga gröna Sylviaarter bygga bo i dess trädtoppar, och rödögda grönsparvar välja sin bostad längre ner. Det är hemvist för klockfåglar, finkar och trastar. Där finnas svärmar av koltrastar, risfåglar och kråkor. Nötskrikor och härmtrastar gräla ständigt, och gärdsmygar sladdra oavbrutet. Gyllingarna hänga sina börsliknande bon på grenarna och hålla tillsammans med Tanagrafinkarna picknick på mullbär och insekter. Om kvällen ila hökar fram på tysta vingar; nattskärrorna uppstämma sina klagande läten, som de hålla på med till långt in på natten, och ugglorna frossa i månljus och rikt byte. I dagningen väcka rödhakesångarna varje ny dags ekon med sin maning: »Cheer up!» och litet senare hjula stora, svarta gamar fram över molnens rike eller hänga där som frusna smutsstänk, spejande över Limberlost och den omgivande trakten efter föda. Rördrummens olåt höres hela dagen, men den överröstas av den

blåa hägerns gnisslande läte, då han slår alla grodhjärtan med skräck, medan de enstaka skriken från en vilsekommen lom, som skilt sig från sin flock under flyttningen norrut, fylla träsket med klagande ljud. Mellan Limberlosts trädtoppar fladdra fåglar, vilkas färg är mera lysande än de grannaste blommors, som lyfta sina ansikten mot ljuset och luften. Tjärnets näckrosor äro ej så vita som de hägrar, som fiska mellan dem. Den yppigaste kvist av gullris är ej så färgstark som det blänkande guldet på gyllingens bröst, då han gungar på den. Skrikorna äro blåare än svärdsliljebädden, varöver de flaxa under gutturalt snatter. Finkarna ha vackrare purpurfärg än järnörten. För varje fläck lysved, som flammar i Limberlost, är det en kardinalfågel, som glöder ännu rödare i en buske över den. De äro kanske inte talrikare än andra fåglar, men deras lysande färg och deras oförskräckta benägenhet att alltid hålla sig framme göra, att det förefaller så. Kardinalfågeln hade kläckts ut i ett snår av vildros- och björnbärsbuskar. Hans far var en seg gammal änkling med mycken erfarenhet och skiftande lynne. Han var den störste och stridslystnaste rödfinken i Limberlost och regerade obestritt som kung över sitt släkte. Trastar, kungsfåglar och törnskator höllo sig långt ifrån honom, och ej ens de alltid pratsjuka nötskrikorna voro tillräckligt modiga att uppträda som hans motståndare. Några dagar efter det han sist blivit änkling fick han se en vacker, fyllig ung hona, och hon fjättrade så hans blickar, att han ej lämnade henne någon ro förrän hon tillät hans smekningar och bar den första kvisten till deras bo i rosenhäcken. Hon var mycket stolt över att bli maka till kungen i Limberlost, och om hon djupt i sitt hjärta kände en flyktig rädsla för sin höge herre, visade hon det ej, ty hon var själv en välväxt fågel med vackra fjädrar. Hon valde sin bostad med en konstnärs öga och en erfaren bobyggares goda omdöme. Det skulle bli svårt för ormar och ekorrar att tränga igenom detta törnsnår. De vita körsbärsblommorna hade knappast slutat locka till sig en svärm av insekter, förrän rosornas

ljuva doft kallade dem tillbaka; då de hade vissnat, mognade stora blanka nypon inom räckhåll och drogo till sig matfriare. Hon byggde med långt mer än vanlig omsorg. Det var ett vackert näste, inte på långt när så löst och bräckligt som hela hennes släkts där ute i myren. Det var ett tydligt försök till bägareform, och det var verkligen prydligt kantat med torra blad av mjukt starrgräs. Men det var då hon lade sitt första ägg, som kardinaldrottningen skördade ovansklig ära. Hon var en vacker, kraftig fågel full av kärlek och lycka över sitt första djärva försök att bygga bo, och hon överträffade till den grad sig själv vid detta tillfälle, att hon hade svårt för att övertyga någon, att hon hade hedern av resultatet. Hon nödgades verkligen lyfta näbb och vingar mot sin make till försvar för detta ägg, ty det var så ovanligt stort, att han med knapp nöd kunde övertygas om, att ej någon lömsk rackare av det befjädrade släktet hade smugit sig in dit och värpt det i hennes frånvaro. Kungen var alldeles säker på, att det var något galet med ägget och ville vältra ut det ur nästet, men drottningen stod på sig och kämpade tappert för dess försvar. Hon ökade ytterligare deras framtidsutsikter genom att värpa tre ägg till. Nu fick kungen klart för sig, att hon var en högst märkvärdig fågel, och gav sig ut på lustfärd; men hon grep sig an med att ruva, innerligt glad och belåten. Under alla de långa dagarna, då hettan blev svår och kungen visade en allt utom överdriven omsorg om hennes aptit och bekvämlighet, värmde hon de fyra äggen med sin kropp och väntade tåligt. Det stora ägget var hennes skatt. Det pysslade hon om alltjämt. Många gånger om dagen vände hon det; och alltid kände hon mot sitt bröst den särskilda tryckning, som skilde det från de andra. Det var naturligtvis det första, som kläcktes ut, och drottningen kände, att hon hade full ersättning för sin möda, även om alla de andra slogo fel: ty detta ägg pep med ett ljudeligt pip, och innan silkesdunet ännu var riktigt torrt på den stora terracottafärgade kroppen, reste kardinalungen sig och begärde eftertryckligt mat.

Kungen kom för att se på honom och erkände sig genast övervunnen. Han var far till många lovande kardinaler, men aldrig hade han sett maken. Han satte alla Limberlosts ekon i rörelse med sin jublande glädje. Han var ständigt på jakt efter de mognaste bär och frön. Han matade denna unge från morgon till kväll, och aldrig kom han med mat utan att finna honom stående ovanpå de andra och ropande efter mera. Drottningen var precis lika stolt över honom och lika dåraktig i sitt avguderi, men hon höll noggrann räkning och gav de andra maskar i tur och ordning. Det var ovanligt vackra ungar, men vad har väl en vacker unge för utsikter i en familj, där det finns ett underbarn? Kardinalen var lika stor som två av de andra ungarna och så röd, att till och med hans dun tycktes vara doppat i purpur; hans skinn och till och med hans fötter voro röda. Han var den förste, som klättrade upp på nästets kant, och den förste, som hoppade ut på en kvist. Han överraskade sina föräldrar med att hitta en mask och flög så långt under sin första utflykt, att hans tillbedjande mor nästan fick kramp av oro, att hans styrka skulle svika honom, så att han föll ner i kärret och blev offer för en gammal hungrig sköldpadda. Men han kom oskadd tillbaka; och kungen var så belåten, att han for efter ett ovanligt moget bär åt honom, satte sig på en kvist framför honom och gav honom hans första språklektion. Kardinalen kunde naturligtvis säga »pi» och »tji», då han bräckte sitt skal; men kungen lärde honom att pipa korrekt och med uttryck, och den dagen fick han veta, att manliga medlemmar av kardinalfamiljen alltid ropa »tjip» och de kvinnliga »tjok». Han lärde sig i själva verket så fort och var på det hela taget så uppmärksam, att innan kungen ansåg klokt att ge honom nästa lektion, fann han honom sittande på en gren med sluten näbb och svällande strupe, sysselsatt med att på egen hand öva sig med familjens rop: »Yitt! Yitt! Yitt!» — »Hir! Hir! Hir!» och »Tjir! Tjir! Tjir!» Detta gjorde kungen så förtjust, att han visslade dem om och om igen och hjälpte sin unge allt vad han kunde. Han var så stolt över honom, att han samma kväll gav honom hans första lektion i att stoppa in sitt huvud ordentligt och somna ensam. Om några dagar, då han var säker på hans vingstyrka, gav

han honom undervisning i att flyga. Han lärde honom att breda ut sina vingar och segla långsamt från träd till träd; att flyga i korta, brutna kurvor för att undgå en jägares sikte; att vända tvärt i luften och snabbt pila efter ett flygfä eller en fiende. Han lärde honom den rätta vinkeln att möta stark blåst och att han alltid skulle möta ett ösregn med huvudet först, så att vattnet rann med fjädern. Hans första badlektion var en avgjord succés. Kardinalen var lika förtjust i vatten som en and. Han badade, plaskade och väsnades, tills hans mor blev nästan utom sig av rädsla för att han kunde locka dit en vattenorm eller en sköldpadda; men någon fruktan ingick ej i hans anläggning. Han lärde sig att torka, ordna och glätta sina fjädrar och visade en så märkvärdig ambition att hålla sig ren och obefläckad, att han, ehuru bara en unge, redan var en i högsta grad lovande fågel och många av Limberlosts befjädrade invånare kommo för att göra hans bekantskap. Sedan tog kungen honom med sig på en långfärd runt omkring myren och lärde honom konsten att välja ut lämpliga platser att söka mask på; hur han skulle söka bladlöss och ätliga sniglar under löven; vilka bär som voro goda och ofarliga, och vilka slags örter som hade de flesta och bästa fröna. Han lärde honom att ta rätt på små stenar att mala sin föda med och hur han skulle vässa och polera sin näbb. Sedan grep han sig an med de viktiga musiklektionerna och lärde honom vissla, sjunga och drilla: »Good cheer! Good cheer!» sjöng kungen före. »Co cheer!» härmade kardinalen. Dessa sånger voro endast skolövningar, men det var ett djup och en volym i hans röst, som utlovade framtida storhet, då han hunnit utveckla sig och erfarenheten väckt hans känsla. Han var en ypperlig musiker för sin ålder. Han blev snart så duktig att sköta sig själv, flyga och skaffa föda och blev så stor och försigkommen, att han gjorde talrika utflykter på egen hand i Limberlost; och hans storlek var så imponerande och hans sätt så utmanande, att ingen gjorde honom något för när. Kungens regering hotade i själva verket att snart ta slut, men om han var rädd för det, visade han det åtminstone icke, och hans

stolthet över sin underbara avkomling låg i öppen dag. Sedan kardinalen hade grundligt utforskat myren, greps han av längtan efter friare vidder, och dag efter dag strövade han omkring i utkanterna, såg ut över de vidsträckta odlade fälten och brann av begär att få pröva sina vingar på en lång, hög, vild utflykt. Så kom det en dag, då sensommarens hetta försatte kärret i ångande tillstånd och kardinalen flög tätt utmed dess gränser och andades in brisen från det omgivande landet, och åsynen av vidlyftiga fält, som sträckte sig norrut, utövade en sådan lockelse på honom, att han bredde ut sina vingar och gjorde sin första utflykt från hemmet, i det han så mycket som möjligt följde en linje av träd och inhägnader. Den dagen var så härlig, att den avgjorde hans öde. Det tycks ju, att myren, som var så omtyckt av hans släkt, borde ha varit tillräcklig för kardinalen, men det var den inte. För varje mil han flög kom en starkare känsla av makt och kraft och en livligare kärlek till de stora vidderna av fält och skog. Hans hjärta spratt av förtjusning över att få gunga i vinden, jaga fram genom solskenet och segla över detta ändlösa panorama av sädesfält, ängar, fruktträdgårdar och skogsmark. Det heta och instängda Limberlost föreföll honom som ett fängelse han sluppit ifrån, medan han oavlåtligt och oförtröttat fortfor att flyga rätt fram. Då han flög över ett fält med halvmogen säd, som sluttade ner mot stranden, såg han många fåglar söka sin föda där, och han fällde i ett högt träd för att se på dem. Han beslöt sig snart för att prova denna nya maträtt. Han hittade ett ställe, där en kråka hade lämnat ett lätt åtkomligt ax i sticket; han hakade sig fast vid agnarna, som han såg de andra göra, sträckte sig i hela sin längd och borrade in sin starka, vassa näbb i det gulvita kornet. Att efter den kvävande heta jakten i kärret och den långa eggande flykten få gunga på detta vajande strå och dricka sädeskornets mustiga mjölk, var för kardinalen som att för första gången smaka nektar och ambrosia. Han lyfte upp sitt huvud, då han kom till den gyllene kärnan, och i det han smulade sönder den i små bitar smakade han av den och gillade den med förtjusningen hos en epikuré, som njuter av en läcker ny rätt.

Det kanske fanns andra godsaker på nästa fält. Han beslöt att flyga ännu längre. Men han hade endast flugit ett kort stycke, då han ändrade sin kurs och vände åt söder, ty under honom var någonting långt, glittrande, glidande, kantat med pilar, och över dem reste sig jättelika sykomorer, lönnar, tulpanträd och almar, som fångade upp vinden och vajade i den, och kardinalen visste inte vad det var. Full av förvåning sänkte han sig allt lägre och lägre. Fåglar var det överallt, många flögo över och doppade näbben i det, men dess klara, glidande silver var en hemlighet för kardinalen. Diktens och sångens vackra flod, som indianerna först upptäckte och sedan fransmännen, hette Ouabache; den slingrande, glittrande flod, som Logan och Me-skin-go-me-sia älskade; den enda flod, som kunde locka Wa-ca-co-nah från Salamonie och Missisinewa; den flod, under vars silversykomorer och jättelönnar hövdingen Godfrey färdades många mil för att staka ut sitt läger, hade aldrig varit vackrare än på denna ojämförliga höstdag. Med sina fjädrar tryckta tätt intill kroppen slog kardinalen sig ner i en pil och lutade sig fram för att titta, darrande av iver och utstötande explosiva »tjip», ty mitt för sig hade han en stor rödfink, som varken föreföll fredlig eller blyg. Han gav ifrån sig ett oförskämt utmanande »tjip», som genast slungades tillbaka till honom, så fort det lämnat hans näbb. Kardinalen spärrade upp sin kam och lyfte halvt på vingarna och styvade dem till anfall; fågeln mitt emot gjorde detsamma. I sin förvåning reste han sig till sin fulla höjd med ett behändigt litet sidosteg, och den andra fågeln sträckte sig och steg åt sidan precis som han. Detta var för förolämpande, tyckte kardinalen. Spännande varje muskel kastade han sig över den oförskämde främlingen. Han slog i vattnet med sådan kraft, att det stänkte över pilarna, och en kungsfiskare, som satt på en stubbe mitt emot honom och spejade efter spigg på grynnorna, såg det. Han öppnade näbben och uppstämde ett gällt gapskratt, så att hans röst ekade från udde till udde nedåt floden. Kardinalen visste knappt, hur han kom upp, men han hade lärt sig något nytt. Det där vackra, blänkande, glidande,

var vatten, inte tjockt, ljumt, svart träskvatten, utan rent, kallt silvervatten. Han riste sina fjädrar, kände sig en nyans rödare av blygsel, men han ville inte låta driva bort sig av skrattet. Detta var alldeles för härligt. Om en liten stund vågade han sig ner och tog sig en klunk, och det var första gången han riktigt drack i sitt liv. Å, men det var gott! Då han släckt törsten efter hettan och sin långa flykt, tog han sig ett bad, och det var en ny och förtjusande erfarenhet. Så han plaskade och plaskade och stänkte silverdroppar omkring sig! Så han dök och blötte sig och hämtade svalka i detta porlande vatten, där han fick vara kvar så länge han ville och plaska av hjärtans lust; ty han kunde se bottnen överallt ett långt stycke och kunde lätt undvika allt, som försökte göra honom illa. Han var så våt, då han slutat sitt bad, att han knappt kunde komma upp i en buske och släta sina fjädrar. Sedan han väl blivit riktigt fin igen, kom han ihåg fågeln i vattnet och flög tillbaka till pilen. Där i djupet av det blanka vattnet upptäckte kardinalen sig själv, och hans hjärta svällde av berättigad stolthet. Var detta breda, fylliga bröst hans? Var hade han sett någon annan kardinal med så hög kam, att den vajade för vinden? Så stora och svarta hans ögon voro, och hans skägg var nästan lika långt och krusigt som hans fars. Han bredde ut sina vingar och betraktade deras svängda form och vred och vickade på stjärten. Han gick igenom sin toalett en gång till och ordnade varenda fjäder. Han gned sig bak i nacken med spetsen av sina vingar, stack huvudet under dem och drog långsamt ut det gång på gång för att släta sin tofs. Han vred och vände sig. Han gungade och bröstade sig, och varje skymt han uppfångade av sin storlek och skönhet fyllde honom med stolthet. Han kråmade sig som en påfågel och skrockade som en nötskrika. Då han ej kunde hitta på något mera att beundra, fjättrade något annat hans uppmärksamhet. Då han »tjippade», svarade ett »tjip» på andra sidan floden; där fanns säkert ingen kardinal, så att det måste vara så, att han hörde sin egen röst liksom han såg sig själv.