Lifetime of Physical Fitness & Wellness : A Personalized Program (15TH)

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Lifetime of Physical Fitness & Wellness : A Personalized Program (15TH)

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  • 製本 Paperback:紙装版/ペーパーバック版/ページ数 586 p.
  • 言語 ENG,ENG
  • 商品コード 9781337392686
  • DDC分類 353

Full Description


Helping you take control of your health, LIFETIME PHYSICAL FITNESS AND WELLNESS, 15th Edition, provides the information and tools you need to make positive choices and lasting change. Assess your current behaviors, identify potential problem areas and apply practical steps to start positive changes. Vivid illustrations, descriptive examples and personal testimonies from other students bring chapter concepts to life. Hands-on activities help you assess your fitness and wellness level and put chapter concepts into personal practice, while Chapter 9 gives you the confidence to write your own exercise programs for every stage of life. Online resources reinforce key concepts through behavior modification planning activities, practice tests, online labs and a behavior change planner. Empower yourself to make positive changes and improve your health with LIFETIME PHYSICAL FITNESS AND WELLNESS.

Table of Contents

Chapter 1 Physical Fitness and Wellness            1  (44)
The Wellness Challenge for You Today 4 (1)
Life Expectancy 5 (2)
The Gender Gap in Life Expectancy 6 (1)
The Need to Prevent Disease, Not Only Cure 6 (1)
It
Leading Health Problems in the United States 7 (3)
Diseases of the Cardiovascular System 7 (1)
Cancer 8 (1)
Chronic Lower Respiratory Disease 8 (1)
Accidents 8 (2)
Medical Error in U.S. Hospitals: An 10 (1)
Untracked Mortality Risk
Physical Activity Affects Health and Quality 10 (1)
of Life
Exercise Is Medicine 11 (1)
Additional Benefits of a Comprehensive 11 (3)
Fitness Program
Health Benefits 12 (1)
Exercise and Brain Function 13 (1)
Sitting Disease: A 21st-Century Chronic 14 (3)
Disease
Physical Activity and Exercise Defined 17 (1)
Types of Physical Fitness 18 (1)
Fitness Standards: Health versus Physical 19 (3)
Fitness
Health Fitness Standards 19 (1)
Physical Fitness Standards 20 (1)
Which Program Is Best? 20 (2)
Federal Guidelines for Physical Activity 22 (1)
Monitoring Daily Physical Activity 23 (4)
Pedometers and Activity Trackers 23 (1)
Recommended Steps per Day 24 (3)
Economic Benefits of Physical Activity 27 (1)
Wellness 27 (4)
The Seven Dimensions of Wellness 28 (1)
Physical Wellness 28 (1)
Emotional Wellness 29 (1)
Mental Wellness 29 (1)
Social Wellness 29 (1)
Environmental Wellness 29 (1)
Occupational Wellness 30 (1)
Spiritual Wellness 30 (1)
Meeting the Challenge for Our Day 31 (1)
Wellness Education: Using This Book 31 (1)
A Personalized Approach 31 (1)
Exercise Safety 32 (1)
Assessment of Resting Heart Rate and Blood 32 (2)
Pressure
Mean Blood Pressure 34 (1)
Assess Your Behavior 34 (1)
Assess Your Knowledge 35 (10)
Chapter 2 Behavior Modification 45
Living in a Toxic Health and Fitness 47 (5)
Environment
Environmental Influence on Physical Activity 48 (2)
Environmental Influence on Diet and 50 (2)
Nutrition
Keys to Changing Behavior 52 (1)
Personal Values and Behavior 52 (3)
Your Brain and Your Habits 55 (2)
Changing Habits through Mindfulness and 56 (1)
Repetition
Changing Habits by Focusing on Long-Term 57 (1)
Values
Planning and Willpower 57 (1)
Growth versus Fixed Mindset 58 (1)
Implementation Intentions 58 (1)
Self-Efficacy 58 (1)
Sources of Self-Efficacy 58 (1)
Motivation and Locus of Control 59 (1)
Barriers to Change 60 (2)
Behavior Change Theories 62 (1)
Learning Theories 63 (1)
Problem-Solving Model 63 (1)
Social Cognitive Theory 63 (1)
Relapse Prevention Model 63 (1)
Humanistic Theory of Change 63 (1)
The Transtheoretical Model of Change 63 (6)
Relapse 69 (1)
The Process of Change 69 (4)
Techniques of Change 72 (1)
Goal Setting and Evaluation 73 (3)
Smart Goals 73 (3)
Goal Evaluation 76 (1)
Assess Your Behavior 76 (1)
Assess Your Knowledge 76
Chapter 3 Nutrition for Wellness 18 (117)
Nutrients 84 (1)
Carbohydrates 84 (4)
Simple Carbohydrates 84 (1)
Complex Carbohydrates 85 (1)
Fiber 86 (1)
Types of Fiber 87 (1)
Computing Daily Carbohydrate Requirement 87 (1)
Fats (Lipids) 88 (5)
Simple Fats 88 (5)
Compound Fats 93 (1)
Derived Fats 93 (1)
Proteins 93 (2)
Vitamins 95 (1)
Minerals 96 (1)
Water 97 (1)
A Healthy Diet 98 (1)
Nutrition Standards 98 (4)
Dietary Reference Intakes 99 (3)
Nutrient Analysis 102(3)
Achieving a Balanced Diet 105(4)
Choosing Healthy Foods 109(1)
Vegetarianism 109(4)
Nutrient Concerns 109(4)
Nuts 113(1)
Soy Products 113(1)
Probiotics 114(1)
Advanced Glycation End Products 114(1)
Diets From Other Cultures 114(3)
Mediterranean Diet 114(1)
Ethnic Diets 115(2)
Nutrient Supplementation 117(6)
Antioxidants 118(2)
Multivitamins 120(1)
Vitamin D 120(1)
Folate 121(2)
Benefits of Foods 123(1)
Functional Foods 123(1)
Organic Foods 124(1)
Genetically Modified Crops 125(1)
Energy Substrates for Physical Activity 126(1)
Energy (ATP) Production 126(1)
Nutrition for Athletes 126(3)
Carbohydrate Loading 127(1)
Strenuous Exercise and Strength Training 128(1)
Hyponatremia 128(1)
Creatine Supplementation 128(1)
Bone Health and Osteoporosis 129(2)
Iron Deficiency 131(1)
2015-2020 Dietary Guidelines for Americans 132(1)
Key Recommendations 132(1)
Physical Activity Recommendation 133(1)
Proper Nutrition: A Lifetime Prescription for 133(1)
Healthy Living
Assess Your Behavior 134(1)
Assess Your Knowledge 134(1)
Chapter 4 Body Composition 135(26)
What Is Body Composition? 136(2)
Types of Body Fat 137(1)
Essential and Storage Fat 137(1)
Why Does Body Composition Matter? 138(2)
High Body Weight Does Not Always Mean High 138(1)
Body Fat
Low Body Weight Does Not Always Mean Low 139(1)
Body Fat
Weight Loss versus Fat Loss 139(1)
Avoiding Creeping Changes in Body 139(1)
Composition
Body Shape and Health Risk 140(2)
Subcutaneous and Visceral Fat 141(1)
Techniques to Assess Body Composition 142(7)
Dual Energy X-ray Absorptiometry 142(1)
Hydrostatic Weighing 143(1)
Air Displacement 143(1)
Skinfold Thickness 144(1)
Girth Measurements 145(2)
Bioelectrical Impedance 147(2)
Metrics Used to Assess Body Size and Shape 149(6)
Body Mass Index 149(4)
Waist Circumference 153(1)
Waist-to-Height Ratio: "Keep your waist 153(1)
circumference to less than half your
height."
Obtaining an Accurate Waist Measurement 154(1)
Determining Recommended Body Weight 155(2)
Begin with Your Current Body Composition 155(1)
Calculate Your Recommended Body Weight 155(2)
Importance of Regularly Assessing Body 157(1)
Composition
Assess Your Behavior 157(1)
Assess Your Knowledge 157(4)
Chapter 5 Weight Management 161(55)
Weight Management in the Modern Environment 163(2)
The Wellness Way to Lifetime Weight 165(1)
Management
Overweight versus Obese 165(1)
Body Weight Affects Wellness 165(1)
Tolerable Weight 166(1)
Body Image and Acceptance 166(1)
The Weight Loss Dilemma 167(6)
Consequences of Yo-Yo Dieting 167(1)
Diet Crazes 168(1)
Low-Carb Diets 169(3)
Exercise-Related Weight Loss Myths 172(1)
Adopting Permanent Change 172(1)
Mental and Emotional Aspects of Weight 173(2)
Management
Willpower versus Planning 173(1)
Mindful Eating versus Distracted Eating 174(1)
Avoiding Perfectionism 174(1)
Feelings of Satisfaction versus Deprivation 174(1)
Eating and the Social Environment 175(1)
Overcoming Emotional Eating 175(1)
Physiology of Weight Loss 175(9)
Energy-Balancing Equation 178(2)
Setpoint Theory 180(2)
Maintaining Metabolism and Lean Body Mass 182(1)
Rate of Weight Loss in Men versus Women 183(1)
Protein, Fats, Fiber, and Feeling Satisfied 184(1)
Losing Weight the Sound and Sensible Way 184(8)
Estimating Your Daily Energy Requirement 184(1)
Adjusting Your Fat Intake 185(1)
Reducing Evening Eating 186(1)
The Importance of Breakfast 186(1)
Drink Water and Avoid Liquid Calories 187(1)
Reducing Your Eating Occasions 188(1)
Foods that Aid in Weight Loss 188(3)
Monitoring Your Diet with Daily Food Logs 191(1)
Nondietary Factors that Affect Weight 192(1)
Management
Sleep and Weight Management 192(1)
Light Exposure and BMI 192(1)
Monitoring Body Weight 193(1)
Physical Activity and Weight Management 193(4)
Physical Activity and Energy Balance 194(1)
Physical Activity Predicts Success at 194(1)
Weight Management
Amount of Physical Activity Needed for 194(1)
Weight Loss
Exercise and Body Composition Changes 195(1)
Overweight and Fit Debate 196(1)
Types of Exercise Recommended 197(5)
Energy Expenditure Following a Weight-Loss 197(1)
Program
The Roles of Exercise Intensity and 198(4)
Duration in Weight Management
Healthy Weight Gain 202(1)
Behavior Modification and Adherence to a 202(3)
Weight Management Program
The Simple Truth 203(2)
Assess Your Behavior 205(1)
Assess Your Knowledge 206(10)
Chapter 6 Cardiorespiratory Endurance 216(36)
Basic Cardiorespiratory Physiology: A Quick 219(1)
Survey
Aerobic and Anaerobic Exercise 220(1)
Benefits of Aerobic Exercise 220(3)
Assessing Physical Fitness 223(1)
Responders versus Nonresponders 223(1)
Assessing Cardiorespiratory Endurance 224(7)
Components of VO2 224(2)
Tests to Estimate VO2max 226(5)
Interpreting the Results of Your VO2max 231(1)
Ready to Start an Exercise Program? 231(4)
Guidelines for Developing Cardiorespiratory 235(10)
Endurance
Intensity 235(5)
Type (Mode) 240(1)
Time (Duration) 241(1)
Frequency 242(2)
Volume 244(1)
Progression Rate 244(1)
Rating the Fitness Benefits of Aerobic 245(1)
Activities
Getting Started and Adhering to a Lifetime 246(4)
Exercise Program
A Lifetime Commitment to Fitness 247(3)
Assess Your Behavior 250(1)
Assess Your Knowledge 250(2)
Chapter 7 Muscular Fitness 252(50)
Benefits of Strength-Training 255(2)
Improves Functional Capacity 255(1)
Improves Overall Health 255(1)
Increases Muscle Mass and Resting Metabolism 255(1)
Improves Body Composition 256(1)
Helps Control Blood Sugar 256(1)
Enhances Quality of Life as You Age 256(1)
Gender Differences 257(1)
Assessing Muscular Strength and Endurance 258(5)
Muscular Strength: Hand Grip Strength Test 259(1)
Muscular Endurance Test 260(1)
Muscular Strength and Endurance Test 260(3)
Basic Muscle Physiology 263(3)
Types of Muscle Hypertrophy 265(1)
Factors that Affect Muscular Fitness 266(2)
Neural Function 266(1)
Types of Muscle Fiber 266(1)
Overload 267(1)
Specificity of Training 267(1)
Training Volume 267(1)
Periodization 267(1)
Guidelines for Strength-Training 268(6)
Type(Mode) of Training 268(2)
Intensity (Resistance) 270(2)
Time (Sets) 272(1)
Frequency 273(1)
Results in Strength Gain 274(1)
Dietary Guidelines for Strength and Muscular 274(1)
Development
Strength-Training Exercises 275(4)
Exercise Variations 275(1)
Plyometric Exercise 275(2)
Core Strength-Training 277(1)
Stability Exercise Balls 277(1)
Elastic-Band Resistive Exercise 278(1)
Exercise Safety Guidelines 279(1)
Setting Up Your Own Strength-Training Program 279(5)
Assess Your Behavior 284(1)
Assess Your Knowledge 284(18)
Chapter 8 Muscular Flexibility 302(29)
Benefits of Good Flexibility 304(1)
Maintains Healthy Muscles and Joints 304(1)
Improves Mental Health 304(1)
Relieves Muscle Cramps 305(1)
Improves Posture and Prevents Low Back Pain 305(1)
Relieves Chronic Pain 305(1)
What Factors Affect Flexibility? 305(1)
Joint Structure 305(1)
Adipose Tissue 305(1)
Muscular Elasticity and Genetics 305(1)
Body Temperature 305(1)
Age 306(1)
Gender 306(1)
Level of Physical Activity 306(1)
Assessing Flexibility 306(1)
Interpreting Flexibility Test Results 307(1)
Guidelines for Developing Muscular Flexibility 307(7)
Types of Stretching Exercises 307(5)
Physiological Response to Stretching 312(1)
Frequency 312(1)
Intensity 313(1)
Time/Repetitions 313(1)
Volume 313(1)
Pattern/When to Stretch? 313(1)
Flexibility Exercises 314(1)
Exercises that May Cause Injury 314(1)
Preventing and Rehabilitating Low Back Pain 314(7)
Causes of Low Back Pain 314(2)
Improving Body Posture 316(2)
When to Call a Physician 318(1)
Treatment Options 318(3)
Personal Flexibility and Low Back 321(1)
Conditioning Program
Assess Your Behavior 321(1)
Assess Your Knowledge 321(10)
Chapter 9 Personal Fitness Programming 331(46)
Choosing an Exercise Program with Your Values 333(4)
in Mind
Being Flexible with Your Exercise Routine 337(1)
Keys to Planning Exercise for Health and 337(11)
Fitness
Basic Exercise Training Principles 337(3)
Interval Training 340(1)
High-Intensity Interval Training 340(1)
Ultra-Short Workouts 341(1)
Cross-Training 341(2)
Overtraining 343(1)
Periodization 344(4)
Traditional Fitness Activities 348(3)
Walking 348(1)
Jogging 348(1)
Hiking 348(1)
Swimming 349(1)
Water Aerobics 349(1)
Cycling 350(1)
Cross-Country Skiing 351(1)
Rowing 351(1)
Elliptical Training and Stair Climbing 351(1)
Racquet Sports 351(1)
Sport-Specific Conditioning 351(5)
Preparing for Sports Participation 354(2)
General Exercise Considerations 356(4)
Time of Day for Exercise 356(1)
Exercise in Heat and Humidity 357(1)
Exercise in Cold Weather 358(2)
Exercising with the Cold or Flu 360(1)
Nutrition and Hydration during Exercise 360(1)
Fluid Replacement during Exercise 360(1)
Meal Timing during Exercise 361(1)
Exercise-Related Injuries 361(2)
Muscle Soreness and Stiffness 362(1)
Exercise Intolerance 362(1)
Side Stitch 362(1)
Shin Splints 362(1)
Muscle Cramps 363(1)
Acute Sports Injuries 363(1)
Tailoring Exercise to Health Circumstances 363(3)
Asthma and Exercise 363(1)
Arthritis and Exercise 364(1)
Diabetes and Exercise 364(2)
Smoking and Exercise 366(1)
Women's Health and Exercise 366(2)
Menstruation and Exercise 366(1)
The Female Athlete Triad 366(1)
Exercise and Dysmenorrhea 367(1)
Exercise during Pregnancy 367(1)
Exercise and Aging 368(2)
Benefits of Lifelong Exercise 368(1)
Exercise Training for Seniors 368(1)
Body Composition in Seniors 369(1)
Exercise and Mental Health in Seniors 369(1)
Exercise Recommendations for Seniors 370(1)
You Can Get It Done 370(2)
Assess Your Behavior 372(1)
Assess Your Knowledge 372(5)
Chapter 10 Preventing Cardiovascular Disease 377(34)
Cardiovascular Disease 379(1)
Most Prevalent Forms of Cardiovascular Disease 380(1)
Stroke 380(1)
Coronary Heart Disease 381(1)
Coronary Heart Disease Risk Profile 381(1)
Leading Risk Factors for Coronary Heart 382(28)
Disease
Physical Inactivity 382(4)
Abnormal Electrocardiograms 386(1)
Abnormal Cholesterol Profile 387(7)
Elevated Triglycerides 394(2)
Elevated Homocysteine 396(1)
Inflammation 397(1)
Diabetes 398(3)
Hypertension (High Blood Pressure) 401(5)
Excessive Body Fat 406(1)
Tobacco Use 407(1)
Tension and Stress 407(1)
Personal and Family History 408(1)
Age 408(2)
Cardiovascular Risk Reduction 410(1)
Assess Your Behavior 410(1)
Assess Your Knowledge 410(1)
Chapter 11 Cancer Prevention 411(35)
How Cancer Starts 413(3)
DNA Mutations 413(1)
Tumor Formation 414(1)
Metastasis 415(1)
Genetic versus Environmental Risk 416(1)
Epigenetics 417(1)
Incidence of Cancer 417(1)
Guidelines for Preventing Cancer 418(2)
Top Twelve Recommendations for a Cancer 419(1)
Prevention Lifestyle
How Can I Know Which Substances Cause 419(1)
Cancer?
Adopt Healthy Lifestyle Habits 420(2)
Consume a Well-Balanced Diet with Ample 422(5)
Amounts of Fruits and Vegetables
Vegetables and Legumes 422(1)
Phytonutrients 422(1)
Antioxidants 422(2)
Tea 424(1)
Vitamin D 424(1)
Fiber and Calcium 424(1)
Spices 424(1)
Monounsaturated and Omega-3 Fats 424(1)
Soy 424(1)
Processed Meat and Protein 425(1)
Sugar 426(1)
Alcohol Consumption 426(1)
Nutrient Supplements 427(1)
Maintain Recommended Body Weight 427(1)
Abstain from Tobacco 428(1)
Avoid Excessive Sun Exposure 428(1)
How Risky is the Occasional Sunburn? 428(1)
How Risky is Indoor Tanning? 429(1)
Monitor Estrogen, Radiation Exposure, and 429(1)
Potential Occupational Hazards
Be Physically Active 430(1)
Other Factors 431(1)
Early Detection 431(1)
Nine Warning Signs of Cancer 432(1)
Cancer: Assessing Your Risks 432(12)
Risk Factors for Common Sites of Cancer 432(12)
What Can You Do? 444(1)
Assess Your Behavior 444(1)
Assess Your Knowledge 444(2)
Chapter 12 Stress Assessment and Management 446(38)
Techniques
The Mind-Body Connection 448(1)
Emotions Can Trigger Physical Responses 448(1)
What is Stress? 448(1)
Eustress and Distress 449(1)
How the Body Responds and Adapts to Stress 449(3)
Alarm Reaction 449(1)
Resistance 450(1)
Exhaustion and Recovery 450(2)
Examples of General Adaptation Syndrome 452(1)
Sources of Stress 452(1)
How Perception and Attitude Affect Health 453(3)
Self-Esteem 453(1)
Fighting Spirit 453(3)
How Behavior Patterns Affect Health 456(1)
Type A 456(1)
Type B 456(1)
Type C 456(1)
Certain Type A Behavior Increases Risk for 456(1)
Disease
Vulnerability to Stress 457(1)
Sleep Management 458(4)
How Much Sleep Do I Need? 458(3)
What Happens If I Don't Get Enough Sleep? 461(1)
College Students Are Among the Most 461(1)
Sleep-Deprived
Does It Help to "Catch up" on Sleep on 462(1)
Weekends?
Time Management 462(2)
Five Steps to Time Management 463(1)
Managing Technostress 464(5)
Coping with Stress 469(11)
Identify and Change Stressors Within Your 470(1)
Control
Accept and Cope with Stressors Beyond Your 470(1)
Control
Physical Activity 470(4)
Relaxation Techniques 474(6)
Which Technique Is Best? 480(1)
Assess Your Behavior 480(1)
Assess Your Knowledge 480(4)
Chapter 13 Addictive Behavior 484(36)
Addiction 486(1)
How Addiction Develops 486(2)
Drug Misuse and Abuse 488(9)
Caffeine 488(1)
Nonmedical Use of Prescription Drugs 489(1)
Inhalant Abuse 490(1)
Marijuana 490(2)
Cocaine 492(1)
Methamphetamine 493(1)
MDMA (Ecstasy) 494(1)
Heroin 495(1)
New Psychoactive Substances 496(1)
Synthetic Cannabinoids (Fake Pot or Spice) 497(1)
Alcohol 497(4)
Effects on the Body 498(1)
Addictive and Social Consequences of 498(1)
Alcohol Abuse
Alcohol on Campus 499(1)
How to Cut Down on Drinking 500(1)
Treatment of Addictions 501(2)
Tobacco 503(4)
Types of Tobacco Products 503(1)
Effects on the Cardiovascular System 504(1)
Smoking and Cancer 504(1)
Effects of Secondhand Smoke 505(1)
Health Care Costs of Smoking 506(1)
Morbidity and Mortality 506(1)
Trends Against Tobacco 506(1)
Why Smoking Is Addicting 507(1)
Why Do You Smoke? Test 507(1)
How to Quit 508(7)
Do You Want to Quit? Test 508(1)
Seven Steps to Break the Habit 508(6)
Quitting Cold Turkey 514(1)
Cutting Down Gradually 514(1)
Nicotine-Substitution Products 514(1)
Life after Cigarettes 515(3)
Enjoy Immediate Health Benefits 516(1)
Think of Yourself as a Non-Smoker 516(2)
Assess Your Behavior 518(1)
Assess Your Knowledge 518(2)
Chapter 14 Preventing Sexually Transmitted 520(22)
Infections
Types and Causes of Sexually Transmitted 523(1)
Infections
Four Most Common Bacterial STIs 523(3)
Chlamydia 523(1)
Gonorrhea 524(1)
Syphilis 525(1)
Trichomoniasis 525(1)
Four Most Common Viral STIs 526(10)
Human Papillomavirus (HPV) and Genital Warts 526(1)
Genital Herpes 527(2)
Hepatitis 529(1)
HIV and AIDS 529(7)
Preventing Sexually Transmitted Infections 536(4)
Wise Dating 536(1)
Monogamous Sexual Relationship 537(3)
Assess Your Behavior 540(1)
Assess Your Knowledge 541(1)
Chapter 15 Lifetime Fitness and Wellness 542(28)
Chronological versus Physiological Age 544(1)
Life Expectancy 545(5)
Conventional Western Medicine 550(1)
Finding a Physician 550(1)
Searching for a Hospital 550(1)
Complementary and Alternative Medicine 551(4)
Types of CAM Practices 552(1)
Costs for CAM 553(1)
CAM Shortcomings 553(1)
Finding a CAM Practitioner 554(1)
Integrative Medicine 555(1)
Quackery and Fraud 555(2)
Deception in Advertising 555(1)
Deception in the Media 555(1)
Tips to Avoid Unreliable Information Online 556(1)
How to Research and Report Consumer Fraud 556(1)
Looking at Your Fitness Future 557(4)
Health and Fitness Club Memberships 557(2)
Personal Trainers 559(1)
Purchasing Exercise Equipment 560(1)
Self-Evaluation and Behavioral Goals for the 561(6)
Future
Self-Evaluation 561(1)
Behavioral Goals for the Future 561(6)
The Fitness and Wellness Experience: Patty's 567(1)
Success
A Lifetime Commitment to Fitness and Wellness 567(1)
Assess Your Behavior 568(1)
Assess Your Knowledge 569(1)
Appendix A: Physical Fitness and Wellness 570(1)
Profile
Answer Key 571(1)
Index 572