A teenager's guide to better health -- Why get fit? -- Why you need a sports physical -- Heredity and your body shape -- Body image and self-esteem -- Don't let asthma keep you out of the game -- How to choose a quality fitness instructor -- Tips for buying exercise equipment -- Tips for buying athletic shoes -- Meet your muscles -- Bones need weight-bearing activity and calcium -- How much exercise do you need? -- Guidelines for personal exercise programs -- The fitness formula -- Exercise: how to get started -- Ten exercise myths -- Measuring exercise intensity -- Exercise and weight control -- Basic exercises for getting into shape -- Stretching -- Strength training -- Aerobic dancing -- Biking -- Courtside: tennis and volleyball -- Golf -- Gymnastics and cheerleading -- Horseback riding -- Kickboxing and martial arts -- Pilates -- Play ball: baseball, softball, football, basketball, and soccer -- Skating and skateboards -- Walking, running, jumping, and climbing -- Water sports -- Winter sports -- Yoga -- Nutrition basics -- Sports nutrition: fueling your performance -- Sports supplements -- Hydration -- Mental wellness -- Sleep and your good health -- Locker room hygiene -- Overcoming barriers to fitness -- Mental roadblocks -- When the weather turns too hot or too cold -- Alcohol, tobacco, and other drugs: impact on athletic performance -- Are steroids worth the risk? -- Questionable exercises -- Muscle soreness -- Sports injuries -- Preventing foot problems -- Compulsive exercise -- The female athlete triad: amenorrhea, osteoporosis, and disordered eating -- The President's Challenge Sports Awards -- Fitness organizations.