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Tables of Contents for Teen Fit for Girls
Chapter/Section Title
Page #
Page Count
What's Inside
Acknowledgements
19
1
Foreword
20
2
Robert Kennedy
Introduction -- ``I am me!''
22
1
Why Are Self-Esteem and Body Image Important?
22
1
What Shapes Self-Esteem?
23
1
The Effects of Puberty
23
1
The Effects of Culture
23
1
The Effects of Home and School
24
1
Checking Your Own Self-Esteem and Body Image
25
1
Tips for Boosting Your Self-Esteem
26
4
BOOK 1
The Art of Looking Good
30
26
A Brief History of Cosmetics
31
3
How to Pluck Your Eyebrows
34
2
It's All About Eyes
36
1
The Home Manicure
36
2
Get Shiny Hair
38
2
Bad Hair Days
40
1
Hair with Flair
40
2
Living with Layers
42
1
Making Waves
42
1
Home-Made Hair Care Recipes
43
1
Hot-Oil Treatment
43
1
Cleansing Rinse
43
1
Shine and Volume-Boosting Hair Rinse
43
1
Frizz-Taming Conditioner
44
1
Treatment for Oily Hair
44
1
Treatment for Dry Hair
44
1
Changing Hair Color
44
1
The Steps
44
1
The Scoop
45
1
Makeup Tips
45
1
Foundation
45
1
Foundation and Skin Color
46
1
How to Apply Foundation
46
1
Shine Control
47
1
Blush
48
1
Lip Service
49
3
Looking Your Best on Prom Night
52
2
Skin Care Facts You May Not Want to Know
54
1
Revitalize Your Skin
54
1
Whew! Are those your feet?
55
1
Nutrition for Teenagers
56
38
The Importance of Nutrients
57
1
The Digestive System
57
1
Your Tastebuds
57
1
Stomach
58
1
Small Intestine
58
1
Large Intestine
58
1
Nutritional Considerations
59
1
What Are Minerals?
59
1
Major Minerals
60
1
Trace Minerals
60
1
What Are Vitamins?
61
1
Fat-Soluble Vitamins
61
1
Water-Soluble Vitamins
62
1
Iron
63
1
Calcium
64
1
Foods to Choose
65
1
Alcohol
65
1
Why Do We Need Water?
66
1
How Much Water Do We Need?
66
1
So What About Bottled Waters?
67
1
Fruit Juices
68
1
Dairy Drinks
68
1
Carbonated Soft Drinks
69
1
So What About Reduced-Sugar Alternatives?
69
1
Energy Drinks
70
1
Caffeinated Drinks
71
1
Tea
71
1
Coffee
72
1
Simple and Complex Carbohydrates
73
1
How much is enough?
74
1
Milk and Dairy Products
75
1
The Importance of Calcium
75
1
Calcium for Vegans and the Lactose Intolerant
76
1
How much is enough?
76
1
Fatty and Sugary Foods
76
1
Fat Facts
76
1
Saturated and Unsaturated Fats
77
1
Sugary Foods
78
1
How much is enough?
78
1
Fruit and Vegetables
79
1
Five a Day
79
1
Meat, Fish, Eggs and Other Alternatives
80
1
Protein -- Highs and Lows
80
1
Protein Combining for Vegetarians and Vegans
81
1
Vegetarians
81
1
Vegans
82
1
How much is enough?
82
1
Weighty Issues: The Solution to Yo-Yo Dieting
82
1
Diet Sabotage
83
2
Flax in Your Diet
85
1
What is Flax?
86
1
Flaxseed as a Food
86
1
Why Flaxseed is Good Medicine
87
1
Nutrition Profile
87
1
A Focus on Fatty Acids
87
2
An Overview of Health Benefits
89
1
What's the Best Advice on Nutrition?
90
1
Eating: Rules of Thumb
90
2
Eating: Sample Meal Choices
92
2
Vegan Nutrition
94
12
Vegetarian Nutrition
95
1
Why Veganism?
95
1
Protein
95
1
Fat
96
1
Vitamin D
96
1
Calcium
96
1
Calcium Content of Selected Foods
97
1
Zinc
97
1
Iron
97
1
Sources of Iron
97
1
Comparison of Iron Sources
98
1
Vitamin B12
98
1
Common Vegan Foods
98
1
Vegans Also Eat
99
1
When Eating Out Try These Foods
99
1
Egg and Dairy Replacers
99
1
Recipes
100
1
Vegetarian Foods
101
1
Decreasing Fat Consumption
102
1
Egg Replacers (Binders)
103
1
Dairy Substitutes
103
1
Meat Substitutes in Stews and Soups
103
1
Benefits to Your Health, the Environment, and Animals
104
1
Some Famous Vegetarians
104
1
Types of Vegetarians
104
2
The Lowdown on Snacking
106
4
Choosing Tasty Snacks
107
1
What does the word ``healthy'' really mean?
107
1
Smart Snacking Strategies
108
1
Smoothies
109
1
Physical Changes
110
20
Surviving Puberty
112
1
Get Mentally Healthy
113
1
How long does puberty last?
113
1
What happens to guys during puberty?
113
1
Is feeling moody part and parcel of puberty?
113
1
Feeling Blue
113
1
Body Shape
114
1
Breast Development
114
1
Taking Care of Your Breasts
115
1
Bras
116
1
Breast Self-Exam Made Simple
116
1
How Often?
116
2
The Genitals
118
2
Hair Changes
120
1
Voice Breaks
121
1
Pimples
121
1
Body Odor
122
1
The Monthly Cycle
122
6
Feeling Emotional
128
1
The Opposite Sex
129
1
The Same Sex
129
1
What is Acne?
130
10
Causes of Acne
130
1
Four Myths About Acne
131
1
Basic Acne Washing Routine
131
1
Methods of Treatment
132
1
Acne Therapy
132
2
Alternative Acne Treatments
134
3
Facial Masks
137
1
Stress
138
2
Mental Health Issues
140
16
You Are In Control!
142
3
Building Self-Confidence
145
1
Depression
146
1
Did you know?
146
1
Why do people kill themselves?
146
6
Depression Checklist
152
2
Common Misconceptions About Suicide
154
1
Coping Skills
154
1
Common Crises
155
1
What You Can Do
155
1
Get Help For Abuse
155
1
Coping Strategies
155
1
Eating Disorders
156
12
Food Diary of a Bulimic Teenager -- Age 16
157
1
Anorexia Nervosa
157
2
Bulimia Nervosa
159
1
Compulsive Overeating
160
2
Associated Drug Abuse
162
1
Ipecac Syrup
162
1
Laxatives
162
1
Diuretics, Water Pills
163
1
Diet Pills
164
1
Getting Help for Your Diet Disorder
165
1
Individual Therapy
165
1
Group Therapy
166
1
Family Therapy
166
1
Support Groups
166
1
Medical Treatment
166
1
Nutrition Counseling
167
1
Medications
167
1
Hospitalization
167
1
Sleep
168
5
The Skinny on Sleep
169
1
Sleep Problems
169
1
How many ZZZs do I need?
170
1
Tips for Getting the Right Amount of ZZZs
171
2
Great-Looking Teeth: Something to Smile About
173
7
Talking About Teeth
173
2
Diagnosis
175
1
Treatment
175
2
Caring for Teeth with Braces
177
1
Faces After Braces
177
3
Cigarettes: Giving Up on Smoke
180
6
Get support
182
1
Set a quit date
182
1
Throw away your cigarettes!
182
1
Wash all your clothes
182
1
Think about your triggers
183
1
Physical Symptoms
183
1
Keep yourself busy
183
1
Drink lots of water
184
1
Quit gradually
184
1
Use a nicotine replacement
184
1
Reward yourself!
184
2
Hair Removal
186
6
The Hair You Wear
186
2
Getting Rid of Hair
188
1
Shaving
188
1
Plucking
188
1
Depilatories
189
1
Waxing
190
1
Electrolysis
191
1
Laser Hair Removal
191
1
Supplements
192
12
What are dietary supplements?
192
1
Do I need to take supplements?
193
1
Creatine
193
1
What is creatine?
194
1
How does creatine work?
194
1
How can I get creatine naturally?
194
1
What is the process of creatine synthesis?
195
1
How does creatine get into muscle?
195
1
Do all muscles respond the same to creatine?
196
1
How much creatine and when should I take it?
196
1
Loading
197
1
Maintenance
197
1
When to Supplement
197
1
Washout
197
1
Is loading necessary?
198
1
How does creatine cause muscle growth?
198
1
Muscle Volumizing
198
1
Protein Synthesis
198
1
Protein Supplements
199
1
Types of Protein Supplements
200
1
Whey Protein
200
1
Milk and Egg Protein
200
1
Soy Protein
201
1
And the winner is ...
202
1
Do I mix it with milk or water?
202
1
Fat-Burners
202
1
Ephedrine
202
1
Should teens use ephedrine?
203
1
Dangers of Recreational Drugs
204
18
Ecstasy
204
1
What are the effects of Ecstasy?
205
1
What is Rohypnol?
205
1
How is Rohypnol used?
206
1
What are the effects of Rohypnol?
206
1
What is GHB?
206
1
How is GHB used?
207
1
What are the effects of GHB?
207
1
What is Special K or ketamine?
208
1
What are the effects of ketamine?
208
1
What is LSD?
208
1
What does LSD do?
209
1
How are teens usually introduced to club drugs?
210
1
Are adolescents and young adults at risk?
210
1
Marijuana
211
1
Q: How is marijuana used?
211
1
Q: How long does marijuana stay in the user's body?
211
1
Q: How many teens smoke marijuana?
211
1
Q: Why do young people use marijuana?
212
1
Q: What happens if you smoke marijuana?
212
1
Q: What are the short-term effects of marijuana use?
212
1
Q: Does marijuana affect school, sports or other activities?
213
1
Q: What are the long-term effects of marijuana use?
213
1
Q: Does marijuana lead to the use of other drugs?
213
1
Q: How can you tell if someone has been using marijuana?
214
1
Q: Is marijuana sometimes used as a medicine?
214
1
Q: How does marijuana affect driving?
215
1
Q: If a girl is pregnant and smokes marijuana, will it hurt the baby?
215
1
Q: What does marijuana do to the brain?
215
1
Q: Can people become addicted to marijuana?
216
1
Q: What if a person wants to quit using the drug?
216
1
Cocaine
217
1
Cocaine affects your brain
217
1
Cocaine affects your body
217
1
Cocaine affects your emotions
217
1
Cocaine is addictive
217
1
Cocaine can kill you!
217
1
Know the Law
217
1
Know the Risks
217
1
Cocaine is Expensive
218
1
Stay in Control
218
1
Look Around You
218
1
Alcohol
218
1
Alcohol affects your brain
218
1
Alcohol affects your body
219
1
Alcohol affects your self-control
219
1
Alcohol can kill you!
220
1
Alcohol can hurt you, even if you're not the one drinking
220
1
Know the Law
220
1
Get the Facts
220
1
Stay Informed
220
1
Know the Risks
220
1
Keep Your Edge
220
1
Look Around You
221
1
Anabolic Steroids
222
4
What are steroids?
222
1
How do anabolic steroids work?
223
1
Dangers of Steroids
223
1
Alternatives to Steroids
224
2
Birth Control
226
12
To do or not to do, that is the question
226
1
What are the birth control methods?
227
1
What is the best birth control method?
227
1
Methods of Birth Control
227
1
Barrier Methods
227
1
Cervical Cap
227
1
Condom
228
1
Female Condom
228
1
Dental Dam
229
1
Diaphragm
229
1
Vaginal Spermicides
230
1
The Pill
230
1
The Mini-Pill
231
1
The Morning After Pill (Emergency Contraceptive)
231
1
The RU486 Pill
232
1
Depo-Provera
232
1
Norplant
232
1
Intrauterine Device (IUD)
233
1
Tubal Ligation
233
1
Vasectomy
234
1
Natural Family Planning/Fertility Awareness
235
1
Withdrawal
235
1
Five Common Causes of Pregnancy While Using Contraceptives
236
2
STDs
238
18
Bacterial Vaginosis
238
2
Chlamydial Infection
240
2
Pelvic Inflammatory Disease
242
1
Effects of Chlamydial Infection in Newborns
243
1
Genital Herpes
244
3
Gonorrhea
247
1
Hepatitis B Virus (HBV)
248
1
Pelvic Inflammatory Disease
249
1
Syphilis
250
1
Phthirus Pubis / Crab Louse / Pubic Lice
251
5
BOOK II
Getting in Shape
256
4
Follow the F.I.T.T. Principle
257
1
Overcoming Excuses
258
2
Pumping Iron: Not Just for Arnold!
260
4
Top 18 Benefits of Weight Training
261
3
Know Your Body
264
8
The Musculoskeletal System
265
3
Agonists
268
1
Antagonists
268
1
Synergists
268
1
Fixators
268
1
Isometric Contraction
269
1
Isotonic Contraction
269
1
Naming Muscles
270
1
Characteristics for Naming Muscles
270
2
Selecting a Gym
272
4
Location
272
1
Facilities and Amenities
273
1
Focus
273
1
Crowd Control
274
1
Member Profile
274
1
Staff
274
1
Cost
275
1
Gym Etiquette
276
4
Ask, ask, ask!
276
1
Get to know the lingo
277
1
Go with the dress code
277
1
Wipe down the equipment
277
1
First come, first served
277
1
Share
277
1
Don't forget a water bottle
278
1
Don't forget a towel
278
1
Rerack your weights
278
1
Be smell-conscious
278
2
Stretching
280
8
How to Stretch
280
1
Why am I so tight?
281
1
Relax
282
1
Concentrate on Technique
282
1
Hamstring Stretches
283
1
Quadriceps Stretches
284
1
Shoulder Circles
284
1
Arm Circles
284
1
Chest Stretch
285
1
Biceps Stretch
285
1
Upper-Back Stretch
285
1
Shoulder Stretch
285
1
Shoulder and Triceps Stretch
285
1
Trunk Twists
286
1
Side Bends
286
1
Abdominal and Lower Back
286
1
Adductor Stretch
287
1
Groin Stretch
287
1
Front of Trunk Stretch
287
1
Basic Strength-Training Principles
288
6
The Overload Principle
289
1
Progression
290
1
Training Specifically
290
1
Individual Differences: Genetics
291
1
Reversibility: Use it or lose it
291
1
Proper Technique and Correct Form
291
1
Order of Exercises
291
1
Breathing
292
1
Always be sure to warm up!
292
1
Exercise Speed
292
1
Exercise through the full range of motion
293
1
Selection of Exercises
293
1
Strength-Training Equipment
294
14
Equipment: Yours and Yours Alone
294
1
Water Bottle
294
1
Headbands
295
1
Gloves
296
1
Wraps
297
1
Belts
297
1
Should I wear a belt?
298
1
Straps
299
1
Chalk
299
1
The Training Journal
300
1
Your Personal Record
300
1
Daily Workouts
301
1
Sleep Patterns
301
1
Injuries
301
1
Supplementary Training
301
1
Common Journal Pitfalls
302
1
Looking Back
302
1
Equipment: The Gyms
302
1
Machines
302
1
Free Weights
303
1
Free Weights vs. Machines
304
1
The Advantages of Machines
305
1
The Disadvantages of Machines
306
1
The Advantages of Free Weights
307
1
The Disadvantages of Free Weights
307
1
I'm Here, So Now What Do I Do?
308
10
Now What?
309
2
Exercise Descriptions
311
1
Leg Presses
311
1
Leg Curls
312
1
Seated Calf Raises
313
1
Flat Dumbell Presses
314
1
Lat Pulldowns
315
1
Incline Curls
316
1
Triceps Pushdowns
317
1
Crunches
317
1
The Intermediate Level
318
12
It's time to split!
318
1
Push-Pull
319
1
Upper Body/Lower body
319
1
Random
319
1
How often should I train?
319
1
Four Days per Week
320
1
Sample Routines
321
3
Six-Day Splits
324
1
Sample Routines
325
5
Techniques to Jazz Up Your Workouts
330
10
Supersets
331
2
Trisets
333
1
Giant Sets
333
1
Pre-Exhaustion
333
1
Negatives
334
2
Cheat Reps
336
1
Drop Sets
336
1
Running the Rack
337
1
10x10: German Volume Training
337
1
Staggered Sets
338
1
``I Go, You Go''
339
1
Home Sweat Home
340
24
Getting in shape can be cheap!
340
1
The Dust-Collector
341
1
The Routines
342
1
Three-Day Routines
342
1
Four-Day Splits
343
1
Six-Day Splits
344
1
Exercises
345
1
Legs
345
1
Squats
345
1
Lunges
346
1
Stiff-Leg Deadlifts
347
1
Dumbell Calf Raises
347
1
Chest
348
1
Flat Barbell Bench Presses
348
1
Incline Barbell Presses
349
1
Incline Dumbell Presses
349
1
Flat Flyes
350
1
Incline Flyes
351
1
Dumbell of Barbell Pullovers
351
1
Back
352
1
Bent-Over Barbell Rows
352
1
T-Bar Rows
352
2
One-Arm and Two-Arm Rows
354
1
Shoulders
355
1
Dumbell Presses
355
1
Upright Rows
355
1
Lateral Raises
356
1
Bent-Over Laterals
357
1
Front Dumbell Raises
357
1
Biceps
357
1
Standing Barbell Curls
357
1
Standing Dumbell Curls
358
1
Incline Curls
359
1
Concentration Curls
360
1
Triceps
361
1
One-Arm Dumbell Extensions
362
1
Triceps Kickbacks
362
Lying Dumbell Extensions
361
1
Abdominals
362
1
Reverse Crunches
362
2
Cardiovascular Training
364
12
The Cardiovascular System
364
1
Aerobic vs. Anaerobic Exercise
365
3
Calculating Your Target Heart Range
368
1
Exercise Machines You Can Take to Heart
368
1
Treadmills
369
1
Stationary Cycles
370
1
Spinning
370
3
Rowers
373
1
Cross-Trainers
374
1
Steppers
374
2
Injuries
376
4
Poor Exercise Technique
376
1
Too Much Weight
376
1
Poor Spotting
377
1
Incorrect Use of Advanced Techniques
377
1
Overtraining
378
1
Not Enough Stretching
378
1
Little or No Warmup
379
1
Poor Nutrition
379
1
Poor Concentration
379
1
Overtraining
380
4
The Symptoms
380
3
Summary
383
1
Why does it happen?
383
1
What happens?
383
1
Prevention and Treatment: Less is more!
383
1
Getting in Shape Can Be Fun!
384
26
Walking
384
1
The Way of the Walk
385
1
Get in the Habit
386
1
Jumping Rope
386
1
Learning the Basics
387
1
Jumping Do's and Don'ts
387
1
Practice Makes Progress!
387
2
On the Ball with the Swiss
389
1
How to Determine the Correct Ball Size
390
1
The Exercises
391
1
Wall Squats
391
1
Hamstring Curls
391
1
Side-Lying Abduction
391
1
Knee Grips
392
1
Heel Raises
392
1
Trunk Flexion
392
1
Pushups
392
1
Abdominal Curls
393
1
Seated Triceps Dips
393
1
Snowboarding
394
1
What do I need to know before I start snowboarding?
394
1
What do I need to know about equipment?
394
1
How can I protect myself from injury?
395
1
The Drills
395
1
Rocking but Not Rolling
395
1
Heel-Side Stop
396
1
Heel-Side Go
396
1
Toe-Side Stop
396
1
Toe-Side Go
396
1
Turning
397
1
Isolated Turn, Heel to Toe
397
1
Linking Your Turns
397
1
Tennis
398
1
Basic Strength Exercises
398
1
Legs
398
1
Midsection
399
1
Upper Body
399
1
Shoulder Rotator Muscles
400
1
Forearm Muscles
401
1
Program Design
402
1
Baseball
402
1
The Primary ``Baseball Muscles''
403
2
Sample Batting Specificity Program
405
1
Sample Throwing Specificity Program
405
1
Hockey
406
1
Flexibility
407
1
On-Ice and Off-Ice Weight-Training Exercises
407
1
Aerobic, Anaerobic and Cardiovascular Training
408
2
Questions and Answers
410
10
Q. What can I do to excel in sports and not use steroids?
410
1
Q. I'm in love with the boy next door
411
1
Q. How long do steroids stay in your system?
411
1
Q. Okay, there's this guy I'm totally into
412
1
Q. Are steroids addictive?
412
1
Q. Is it possible to get pregnant without intercourse?
412
1
Q. My friends don't like my new boyfriend
413
1
Q. How do I get rid of bad breath?
413
1
Q. Am I the right weight for my height?
414
1
Q. He knows that I love him but he does not love me
414
1
Q. Are there any diet pills that work?
415
1
Q. At 14, am I old enough to work out?
415
1
Q. I really like this guy but we're just friends
416
1
Q. I'm thinking about getting a tattoo. Should I?
416
1
Q. I can't join a gym
416
1
Q. How much exercise is too much?
417
1
Q. My boyfriend reads pornography. Is that okay?
417
1
Q. Is it good to exercise right before you go to sleep?
418
1
Q. I'm 15, my boyfriend is 20
418
1
Q. I am training for volleyball season this summer
418
1
Q. Tongue piercing is so cool!
418
1
Q. My boyfriend is too quiet!
419
1
Index
420