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Foreword | |
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Acknowledgments | |
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Prologue: Sam and the Coyote | |
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Trouble in Paradise | |
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Hunter-Gatherers Lost in Cyberspace | |
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Out of Africa | |
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Homo sapiens sapiens | |
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The Shangri-la Villagers | |
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Old-Fashioned Americans | |
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The Twentieth Century: The Good, the Bad, and the Ugly | |
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Optional Premature Death in America | |
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High-Risk Sports | |
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The Birth of the Blues | |
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The Dark Side of Americanization | |
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The Silicon Zoo | |
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Choices | |
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Part-time Contemporary Primitives | |
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How Many of Us Exercise? | |
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Who Are the Exercisers? | |
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Why Do We Do It? | |
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The Research Groups | |
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Personal Challenge and Self-Image | |
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Health and Fitness | |
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Weight Control | |
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Mood Improvement | |
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Centering | |
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Afterglow | |
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Experience and Mood | |
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Gender, Exercise, and Mood | |
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Social Motives | |
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Competition | |
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Addictions | |
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Summing Up | |
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Some Basic Concepts | |
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Anaerobic and Aerobic Energy Production | |
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Aerobic Training and Cardiorespiratory Fitness | |
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The 1998 ACSM Fitness Report | |
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Monitoring Training Intensity | |
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Resistance Training | |
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Heartbeats in the Bank | |
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Exercise and Mental Health | |
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Moods and Self-Esteem | |
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Just What Are Moods? | |
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The Ways of Scientists | |
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The Early Studies | |
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Some Quasi-Experiments | |
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True Experiments | |
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The Experimental Evidence: Conclusions | |
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Epidemiological Evidence | |
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Too Much of a Good Thing | |
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Changing How We Feel about Ourselves | |
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Anxiety and Anxiety Disorders | |
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Normal Anxiety and Anxiety Disorders | |
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Anxiety in Normal Populations | |
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How Do We Measure Anxiety? | |
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Reviews of Research on Exercise and Anxiety | |
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Exercise to Reduce State Anxiety: What Kind? | |
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How Hard? | |
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Duration? | |
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Durability of Effects | |
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Trait Anxiety | |
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The Mechanisms: Psychological Theories | |
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Physiological Mechanisms | |
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Neurotransmitter Mechanisms | |
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Subsyndromal Anxiety: Mechanisms and Treatment | |
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Exercise Treatment of Anxiety Disorders | |
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Panic Disorder | |
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Phobic Disorders | |
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Summing Up | |
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Another View of Anxiety | |
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Depression and Mood Disorders | |
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Criteria for a Major Depressive Episode | |
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Criteria for Dysthymic Disorder | |
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Meta-Analyses: Exercise Treatment and Depression | |
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Epidemiological Investigations | |
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Exercise and Subsyndromal Depression: Experimental Studies | |
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Anaerobic versus Aerobic Exercise | |
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Exercise Treatment with Hospitalized Patients | |
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Exercise versus Zoloft | |
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Walking and Talking with Patients | |
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When Is Exercise Treatment Appropriate? | |
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Hypothesized Mechanisms: Psychological Theories | |
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Biochemical Theories | |
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The Biochemical Effects of Exercise | |
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Summing Up | |
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Substance Use and Other Mental Disorders | |
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Substance-Use Disorders | |
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Substance Dependence | |
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Substance Abuse | |
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Bipolar Disorder | |
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Other Mental Disorders | |
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Summing Up | |
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Exercise and Physical Health | |
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The Wellness Umbrella | |
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A Matter of Life and Death | |
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Exercise and Longevity | |
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Physical Activity and Strokes | |
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Exercise and Disability | |
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The Mechanisms | |
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Coronary Arteries and Aerobic Training | |
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Increased Cooling Capacity | |
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Changes in Blood Chemistry | |
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Exercise and Cancer | |
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Breast Cancer | |
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Colon Cancer | |
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Other Forms of Cancer | |
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Exercise and Diabetes | |
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Exercise and Osteoarthritis | |
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Exercise and Osteoporosis | |
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Exercise and Immune Function | |
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Back to the Surgery Ward | |
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An Exercise Formula for Weight Loss | |
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How Do We Know If We're Overweight? | |
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Just How Dangerous Are Those Extra Pounds? | |
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Life Just Isn't Fair | |
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Diets, Exercise, and Metabolic Rates | |
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The Solutions | |
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Fit and Fat | |
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The Fat-Burning Mantra | |
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Converting Our Muscles into Fat Burners | |
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How Do We Decide What to Eat? | |
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Some Thoughts on Weight-Loss Strategies | |
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The Risks | |
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Exercise and Sudden Death | |
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Age and Atherosclerosis | |
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Catch-22 | |
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Injuries | |
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Exercise Abuse and Dependency | |
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Confessions of a Born-Again Runner | |
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The Art of Embracing Sweat | |
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How Can I Make Myself Do It? | |
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Realistic Goals | |
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The Chunky Masses Are Not Our Friends | |
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Television and Video Games Are Not Our Friends | |
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A Personal Odyssey | |
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Too Many Responsibilities, Too Little Time | |
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Getting Our Priorities Straight | |
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The Power of Knowledge | |
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Doing It | |
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Who We Are and What We Need | |
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Avoiding Problems | |
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Stretching, Warm-Up, and Cool-Down | |
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Injuries | |
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A Walking Program | |
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Epilogue: A Bridge over Troubled Waters | |
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Using Exercise to Cope with Stress | |
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The Truth Cookies | |
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Notes | |
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Index | |