Download or read book Examining the Relationship Among Physical Activity Stress Depression and Anxiety in College Students written by Dorian James Hayden and published by . This book was released on 2022 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Mental health challenges have been steadily increasing around college campuses, with consistent findings pointing to ethnic minorities and low socioeconomic groups adversely affected and needing more support than their counterparts. On the other end, physical activity (PA) has consistently been associated with positive mental health outcomes. Therefore, further understanding the relationship among race, socioeconomic status, and PA, as well as college students personal experiences on campuses, is of great importance to improve college student well-being. This two-study dissertation sought to address these relationships. Study 1 evaluated differences in mental health across race, parental education (proxy for SES) and PA. Student obstacles to using on-campus mental health and PA resources were examined in a mixed methods design. Most of the data was collected prior to the establishment of COVID-19 restrictions at a large Midwest university. Mental health levels were anticipated to vary between the variables of race, parental education, and PA, which was partially supported. Results showed that low SES participants had significantly higher levels of depression, while PA was associated with lower levels of anxiety and stress.Study 2 sought to replicate findings of study 1 and test the relationships within the context of a diathesis-stress model that includes PA using an expanded sample of students drawn from a large Midwest university and a smaller East Coast university. In addition to replicating study 1 findings, study 2 yielded several themes that revealed common obstacles of college students and how they overcome those obstacles. The hypothesized relationship among race, SES, PA and mental health was partially supported. Specifically, participants whose parents or guardians had lower levels of education reported higher levels of anxiety, while there were significant differences in mental health across different levels of PA. The other goal of this study was to map the above relationship onto a PA moderating model, including variables of race, parental education, depression, stress, and anxiety, based on an adapted diathesis-stress model. This relationship was not supported by the data. Free response answers revealed interesting themes related to the college student experience and campus resources. Focus groups added to this through discussions on topics like the COVID-19 pandemic, mental health, and advice for future students. Data from study 2 was collected while COVID-19 pandemic restrictions were in place. Overall results expanded knowledge on the experience of COVID-19 on college campus and the interconnection between race, parental education, PA, and mental health. Further social relations were important for student wellbeing. Students' also shared obstacles they faced with the use of on campus mental health and other resources.

Download or read book Educating the Student Body written by Committee on Physical Activity and Physical Education in the School Environment and published by National Academies Press. This book was released on 2013-11-13 with total page 503 pages. Available in PDF, EPUB and Kindle. Book excerpt: Physical inactivity is a key determinant of health across the lifespan. A lack of activity increases the risk of heart disease, colon and breast cancer, diabetes mellitus, hypertension, osteoporosis, anxiety and depression and others diseases. Emerging literature has suggested that in terms of mortality, the global population health burden of physical inactivity approaches that of cigarette smoking. The prevalence and substantial disease risk associated with physical inactivity has been described as a pandemic. The prevalence, health impact, and evidence of changeability all have resulted in calls for action to increase physical activity across the lifespan. In response to the need to find ways to make physical activity a health priority for youth, the Institute of Medicine's Committee on Physical Activity and Physical Education in the School Environment was formed. Its purpose was to review the current status of physical activity and physical education in the school environment, including before, during, and after school, and examine the influences of physical activity and physical education on the short and long term physical, cognitive and brain, and psychosocial health and development of children and adolescents. Educating the Student Body makes recommendations about approaches for strengthening and improving programs and policies for physical activity and physical education in the school environment. This report lays out a set of guiding principles to guide its work on these tasks. These included: recognizing the benefits of instilling life-long physical activity habits in children; the value of using systems thinking in improving physical activity and physical education in the school environment; the recognition of current disparities in opportunities and the need to achieve equity in physical activity and physical education; the importance of considering all types of school environments; the need to take into consideration the diversity of students as recommendations are developed. This report will be of interest to local and national policymakers, school officials, teachers, and the education community, researchers, professional organizations, and parents interested in physical activity, physical education, and health for school-aged children and adolescents.

Download or read book Impact of the Covid 19 Pandemic on Physical Activity Depression and Anxiety Among Graduate Students in the United States written by Young Jin Joo and published by . This book was released on 2021 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Billions of people have been impacted by the COVID-19 pandemic since we initially became aware of its existence in December 2019. Studies have been done since the emergence of the COVID-19 virus to assess its effect on people (e.g., Duan and Zhu, 2020; Rubin and Wesseley, 2020). Specifically, several health organizations, including the World Health Organization (WHO), have reported their concerns about the effects on an individual's mental health (WHO, 2020) as well as one's physical health (Centers for Disease Control and Prevention [CDC], 2021).While a variety of studies have focused more on undergraduate students (e.g., Bertrand and others, 2021; Gallo, T. F. Gallo, Young, Moritz, and Akison, 2020; Meyer and others, 2020), this study is an investigation of graduate students in the United States. There has been a significant lack of research regarding graduate students (Keating, Jianmin, Pinero, and Bridges, 2005), and more importantly, a lack of research regarding COVID-19's impact on graduate student's mental health in potential relation to physical activity levels. According to previous studies, graduate students are already predisposed for having a high risk of developing mental health issues due to the nature of their educational careers (Evans, Bira, Gastelum, Weiss, and Vanderford, 2018; Fogg, 2009; Hyun, Quinn, Madon, and Lustig, 2006). Master's and doctoral students are reportedly more likely to experience higher levels of depression, anxiety, financial stress, career uncertainty, and higher workloads (Eisenberg, Gollust, Golberstein, and Hefner, 2007; Gewin, 2012; L. Wang, 2015), while also having lower levels of physical activity and exercise participation, which has now become exacerbated by many governments' stringent COVID-19 reduction measures (Barkley and others, 2020; Srivastav, Sharma, and Samual, 2021). Physical activity has been shown for decades to help reduce mental health issues and increase mental well-being (Abu-Omar, Rütten, and Lehtinen, 2004; Camacho, Roberts, Lazarus, Kaplan, and Cohen, 1991; Goodwin, 2003). In this study, the association between physical activity and mental health of graduate students was examined during the pandemic. Information regarding pre-COVID-19 and current COVID-19 levels was attained for comparison. I examined the differences in the levels of physical activity, depression, and anxiety among graduate students in the United States before (February 2020) and after the outbreak of the COVID-19 pandemic (May 2021). A second purpose of this study was to examine whether differences in physical activity levels before and during COVID-19 are associated with differences in the levels of depression and anxiety among graduate students in the U.S., after controlling several variables, specifically financial stress, alcohol use, sleep quality, and sociodemographic characteristics (e.g., age, gender, ethnicity, and education status). The following analyses were conducted in the current study: (1) paired sample t-test analysis to examine changes in levels of physical activity, depression, and anxiety before and after the outbreak of COVID-19 among graduate students in the U.S.; and (2) multiple linear regression analysis to examine whether changes in physical activity levels influenced changes in level of depression and anxiety. The participants' level of physical activity significantly decreased, and the level of depression and anxiety significantly increased in May 2021 when compared to February 2020. In addition, the mean change in moderate metabolic equivalent of task (MET) was significantly and negatively associated with the mean change in depression, after controlling for variables including financial stress, alcohol consumption, sleep quality, and sociodemographic characteristics (e.g., age, gender, ethnicity, and education status). However, no relationship was observed between the mean change in physical activity and the mean changes in depression and anxiety, except for the negative relationship between the mean change in moderate MET and the mean change in depression. Given that mental health problems can persist for several years if not treated well (Zivin and others, 2009), and that low rates of university students receive treatment after being diagnosed with mental disorders (Eisenberg, Hunt, Speer, and Zivin, 2011), it is crucial for universities to not only provide adequate treatment but also pave the way for improving environments in which students feel comfortable when seeking help. Universities should take steps to develop programs and activities which are geared towards graduate student participation and promote more moderate physical activities.

Download or read book An Examination of the Relationship Between Adverse Childhood Experiences Physical Activity and Mental Health of College Students written by Lucy Race and published by . This book was released on 2022 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Physical activity has been associated with several health benefits. In addition to the impact on physical health status and chronic disease, exercise has been shown to decrease risks of mental illness such as anxiety and depression. Despite this knowledge, the prevalence of mental illness in the population remains high, with college students being affected at a disproportionate rate. One factor related to mental illness that may contribute is adverse childhood experiences (ACEs). The purpose of this study was to examine the relationship between adverse childhood experiences, physical activity, and mental health in college students. Participants were asked to participate in a survey examining self-reported PA, mental health outcomes, and ACE exposure. Data was analyzed by SPSS software, where t-tests and correlations were set at p

Download or read book THE IMPACT OF A CONCEPTUALLY BASED PHYSICAL ACTIVITY COURSE ON COLLEGE STUDENTS MENTAL HEALTH written by Anna Gold and published by . This book was released on 2020 with total page 94 pages. Available in PDF, EPUB and Kindle. Book excerpt: Mental health issues are prevalent in the college population and may impact students' quality of life and wellbeing. Physical activity has been demonstrated to improve mental health in a variety of populations, including college students. A conceptually based physical activity course may be an educational opportunity for students. Students who strive to be physical active may recognize the positive impact that it can have on mental health. PURPOSE: The purpose of this study was to examine the relationship between a conceptually based physical activity course and college students' mental health. The conceptual basis of this course is to explain what components make up physical activity or exercise, how it affects the human body, and the importance of developing a lifetime physical activity plan. Mental health was operationally defined as stress, mental well-being, and quality of life. METHODS: The 16 - week study took place over Fall 2019. Participants (n = 94) completed online questionnaires for both pre and post course measurements that examined physical activity levels, perceived stress, quality of life, and overall mental health. Physical activity levels were measured subjectively and examined by a 7-Day IPAQ Recall (short form). The Keyes' Mental Health Continuum (short form) addressed students' levels of anxiety and depression. The Quality of Life health survey (12 item) examined students' quality of life. The Perceived Stress Scale (10 item) examined students' stress levels. Descriptive statistics and repeated measures analysis of variance (RM - ANOVA) were used to compare pre and post course mental health scores and self- reported physical activity levels. Pearson correlations were used to determine the relationship between pre and post mental health outcome score. The measurement for effect size was Cohen's d. Statistical significance was set at p [less-than] 0.05. RESULTS: The undergraduate participants included (n = 94; 71.3% female; 71.3% Caucasian; 19.7 ± 1.3 years) 33% sophomores. The average BMI was 24.1 ± 8.4 kg/m2. On average, participants reported participating in 552.8.0 ± 1,298.3 MET minutes of moderate physical activity during the post data collection period, which was an increase of 21.8 MET minutes per week from the pre course period (p = 0.871; d = 0.019). Participants self - reported an average of 1,549.4 ± 2,188.4 MET minutes per week of vigorous activity before the course and only 1,121.6 ± 2,276.5 MET minutes post course (p = 0.119; d = 0.191). It was found that participants engaged in approximately 2,872.0 ± 2,930.8 MET minutes of total leisure activity on a weekly basis upon completion of the course, which was 1,338.7 less MET minutes than their prior active minutes before course (p = 0.001; d = 0.338). Participants scored lower on Keyes' Mental Health Continuum short form post course (M = 65.6 ± 13.8 pre, 63.3 ± 14.7 post; out of a possible total score of 84) but it did not represent any significance within this measured outcome (p = 0.099; d = 0.161). A higher score indicates a higher level of emotional well - being, and a lower score indicates a lower level of emotional or mental well - being. The correlation between pre and post course scores did reflect a moderate, positive association for overall mental well - being (r = .56**; p = 0.000; ** Correlation is significant at the 0.01 level - 2-tailed). Participants scored lower on the Quality of Life Short Form Health Survey post course, but it did not represent any significance between the pre - post change within this measured outcome (M = 31.4 ± 5.2 pre, 30.9 ± 4.4 post; p = 0.423; d = 0.103). A higher score indicates a better quality of life. The correlation between pre and post course scores did reflect a minor, positive association for students' quality of life (r = .10; p = .322). Participants did not report lower scores on the Perceived Stress Scale compared to their pre - course mean scores (M = 29.7 ± 5.8 pre, 29.7 ± 6.3 post; p = 1.00; d = 0). A higher the score indicates higher stress levels. The relationship between pre perceived stress and pre quality of life scores revealed a strong, positive association (r = .71, p = 0.000). CONCLUSION: Results suggest that students were less active post course with minimal change in mental health. Further examination of the effect of a physical activity course on mental health within the college population is warranted.

Download or read book Mental Health and Physical Activity Among Undergraduate College Students written by Allie K. Mirek and published by . This book was released on 2019 with total page 110 pages. Available in PDF, EPUB and Kindle. Book excerpt: Anxiety and depression among college students is not a new topic but is one of increasing importance and relevance given the changes seen in the social, political, and professional environments of the United States. Students are faced with numerous daily stressors, academic and personal, that take a toll on their health and impact their success. For some students, this stress can be coupled with a diagnosis of anxiety or depression. At Southern Connecticut State University (SCSU) alone, there has been an increase in the rates of reported diagnoses of anxiety and depression in the custom student health surveys from 2012 to 2016. In addition to mental health, physical activity among college students is a popular topic in many health-related fields. Physical activity is known to be related to mental health in that more physical activity is correlated with better mental health. The current study examined the association between mental health and physical activity. There was no significant association found between mental health and physical activity. However, binary logistic regression found several significant adjusted odds ratios between any mental health diagnosis and several covariates. Most notably, females had greater odds of having any mental health diagnosis than males and students identifying as Black non-Hispanic had lower odds of having any mental health diagnosis. The findings of the present study provide insight into the undergraduate population at SCSU and indicate areas for future research to be performed.

Download or read book Physical Activity and Psychological Well Being written by Stuart J.H. Biddle and published by Routledge. This book was released on 2003-08-27 with total page 234 pages. Available in PDF, EPUB and Kindle. Book excerpt: The 'feel-good' effect of physical activity is widely reported among participants. Physical Activity and Psychological Well-Being represents a research consensus on the relationship between physical activity and aspects of mental health, providing an overview of the case for the role of exercise in the promotion of psychological well-being. Topics covered include: * anxiety and stress * depression * mood and emotion * self-perceptions and self-esteem * cognitive functioning and ageing * psychological dysfunction This book is invaluable reading for students and researchers working in the exercise, sport and health sciences, and for health and clinical psychologists. It is also a foundation text for health promotion and health service professionals, particularly those working in the area of mental health.

Download or read book Health and Academic Achievement written by Blandina Bernal-Morales and published by BoD – Books on Demand. This book was released on 2018-09-19 with total page 268 pages. Available in PDF, EPUB and Kindle. Book excerpt: Emotional, physical and social well-being describe human health from birth. Good health goes hand in hand with the ability to handle stress for the future. However, biological factors such as diet, life experiences such as drug abuse, bullying, burnout and social factors such as family and community support at the school stage tend to mold health problems, affecting academic achievements. This book is a compilation of current scientific information about the challenges that students, families and teachers face regarding health and academic achievements. Contributions also relate to how physical activity, psychosocial support and other interventions can be made to understand resilience and vulnerability to school desertion. This book will be of interest to readers from broad professional fields, non-specialist readers, and those involved in education policy.

Download or read book The Handbook of Stress Science written by Richard Contrada, PhD and published by Springer Publishing Company. This book was released on 2010-09-29 with total page 672 pages. Available in PDF, EPUB and Kindle. Book excerpt: "[F]or those who are entering the field or who want to broaden their perspective, Ibelieve that this Handbook is indispensible. More than just a contribution to the field, theHandbook may well become a classic."--PsycCRITIQUES "The editors fully achieved their goal of producing a state-of-the-science stress reference for use by investigators, educators, and practitioners with clinical and health interests."--Psycho-Oncology "This is an important book about the scientific study of stress and human adaptation. It brings together both empirical data and theoretical developments that address the fundamental question of how psychosocial variables get inside the body to influence neurobiological processes that culminate in physical disease." From the Foreword by David C. Glass, PhD Emeritus Professor of Psychology Stony Brook University Edited by two leading health psychologists, The Handbook of Stress Science presents a detailed overview of key topics in stress and health psychology. With discussions on how stress influences physical health-including its effects on the nervous, endocrine, cardiovascular, and immune systems-the text is a valuable source for health psychologists, as well as researchers in behavioral medicine, neuroscience, genetics, clinical and social psychology, sociology, and public health. This state-of-the-art resource reviews conceptual developments, empirical findings, clinical applications, and investigative strategies and tools from the past few decades of stress research. It represents all major approaches to defining stress and describes the themes and developments that characterize the field of health-related stress research. The five sections of this handbook cover: Current knowledge regarding the major biological structures and systems that are involved in the stress response Social-contextual contributions to stress and to processes of adaptation to stress, including the workplace, socioeconomic status, and social support The concept of cognitive appraisal as it relates to stress and emotion psychological factors influencing stress such as, personality, gender, and adult development The evidence linking stress to health-related behaviors and mental and physical health outcomes Research methods, tools, and strategies, including the principles and techniques of both laboratory experimentation and naturalistic stress research

Download or read book The ICD 10 Classification of Mental and Behavioural Disorders written by World Health Organization and published by World Health Organization. This book was released on 1993-11 with total page 263 pages. Available in PDF, EPUB and Kindle. Book excerpt: The content of "Diagnostic criteria for research" (DCR-10) is derived from chapter V(F), Mental and behavioural disorders, of ICD-10 [International Statistical Classification of Diseases and Related Health Problems, tenth revision]

Download or read book Physical Activity and Mental Health written by Angela Clow and published by Human Kinetics. This book was released on 2013-11-08 with total page 314 pages. Available in PDF, EPUB and Kindle. Book excerpt: With contributions from internationally renowned experts, Physical Activity and Mental Health presents research illustrating how the use of physical activity can enhance well-being and reduce the impact of potentially debilitating mental health conditions. Written for students, researchers, and professionals in exercise science, fitness, and health care fields, Physical Activity and Mental Health details the factors that influence the relationship between mental health and physical activity as well as the benefits of physical activity in dealing with mental illnesses such as Alzheimer’s disease, depression, schizophrenia, and addictive behaviors. Readers will learn how promotion of physical activity can lead to a greater sense of well-being or act as a medical intervention. Exercise readiness checklists, mental health checklists, and population-specific sample activity plans assist in creating and implementing exercise programs to meet the needs of patients or clients. Physical Activity and Mental Health begins with an exploration of the brain systems that are affected by physical activity and how these affect mental well-being. The text continues with discussion of the following topics: • An overview of physical activity guidelines and the challenges in measuring physical activity in a mental health context • How physical activity promotes well-being across the life span and among socioeconomic statuses • How physical activity and exercise can improve quality of life and recovery in people with a range of mental and physical health conditions • An examination of exercise dependence, including its relationship with eating disorders and body dysmorphia and the negative impacts of excessive exercise on mental health Learning features in each chapter assist both the student and practitioner in learning and referencing the information. A chapter outline and an editors’ introduction provide an overview of the structure and content. Key concepts cover important ideas and definitions. Evidence to Practice boxes review current knowledge and theory from a perspective of practical application. Each chapter concludes with a summary and list of references, and additional highlight boxes throughout the text accent important topics. Physical Activity and Mental Health integrates theoretical and applied approaches with practical tips on exercise programs, measurement strategies, and methodological considerations. Balancing theory and practice, this resource assists students, researchers, and practitioners in understanding the links between physical activity, well-being, and mental health and how to apply this information for the benefit of patients and clients across a range of populations and conditions.

Download or read book Personal Intelligence written by John D. Mayer and published by Scientific American / Farrar, Straus and Giroux. This book was released on 2014-02-18 with total page 289 pages. Available in PDF, EPUB and Kindle. Book excerpt: John D. Mayer, the renowned psychologist who co-developed the groundbreaking theory of emotional intelligence, now draws on decades of cognitive psychology research to introduce another paradigm-shifting idea: that in order to become our best selves, we use an even broader intelligence—which he calls personal intelligence—to understand our own personality and the personalities of the people around us. In Personal Intelligence, Mayer explains that we are naturally curious about the motivations and inner worlds of the people we interact with every day. Some of us are talented at perceiving what makes our friends, family, and coworkers tick. Some of us are less so. Mayer reveals why, and shows how the most gifted "readers" among us have developed "high personal intelligence." Mayer's theory of personal intelligence brings together a diverse set of findings—previously regarded as unrelated—that show how much variety there is in our ability to read other people's faces; to accurately weigh the choices we are presented with in relationships, work, and family life; and to judge whether our personal life goals conflict or go together well. He persuasively argues that our capacity to problem-solve in these varied areas forms a unitary skill. Illustrating his points with examples drawn from the lives of successful college athletes, police detectives, and musicians, Mayer shows how people who are high in personal intelligence (open to their inner experiences, inquisitive about people, and willing to change themselves) are able to anticipate their own desires and actions, predict the behavior of others, and—using such knowledge—motivate themselves over the long term and make better life decisions. And in outlining the many ways we can benefit from nurturing these skills, Mayer puts forward an essential message about selfhood, sociability, and contentment. Personal Intelligence is an indispensable book for anyone who wants to better comprehend how we make sense of our world.

Download or read book Investigating the Relationships Among Depression and Anxiety Symptoms Self esteem and Physical Activity in Women Treated for Breast Cancer written by Erin K. O'Loughlin and published by . This book was released on 2011 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: Physical activity (PA) is a low-cost accessible intervention that may help breast cancer survivors (BCS) achieve optimal physical and mental health. However, few BCS meet current recommendations for PA. The objectives of this pilot study were four-fold. The first objective was to compare two 12-week community-based interventions on PA levels, self-esteem and depression and anxiety symptoms in BCS. In one intervention, BCS received a free membership to the Curves training program, and in the other, BCS participated in an independent lifestyle program (LET) that encouraged leisure activities using Canada's PA Guide to Healthy Active Living. The second objective was to compare compliance with the recommended PA levels between the two groups, and the third objective was to use the exercise and self-esteem model (EXSEM) to examine the relationships among changes in PA, self-esteem and depression and anxiety symptoms in BCS. A final objective was to compare ...

Download or read book Neurobiology of Mental Illness written by Dennis S. Charney and published by Oxford University Press, USA. This book was released on 2013-07-04 with total page 1259 pages. Available in PDF, EPUB and Kindle. Book excerpt: Our understanding of the neurobiological basis of psychiatric disease has accelerated in the past five years. The fourth edition of Neurobiology of Mental Illness has been completely revamped given these advances and discoveries on the neurobiologic foundations of psychiatry. Like its predecessors the book begins with an overview of the basic science. The emerging technologies in Section 2 have been extensively redone to match the progress in the field including new chapters on the applications of stem cells, optogenetics, and image guided stimulation to our understanding and treatment of psychiatric disorders. Sections' 3 through 8 pertain to the major psychiatric syndromes-the psychoses, mood disorders, anxiety disorders, substance use disorders, dementias, and disorders of childhood-onset. Each of these sections includes our knowledge of their etiology, pathophysiology, and treatment. The final section discusses special topic areas including the neurobiology of sleep, resilience, social attachment, aggression, personality disorders and eating disorders. In all, there are 32 new chapters in this volume including unique insights on DSM-5, the Research Domain Criteria (RDoC) from NIMH, and a perspective on the continuing challenges of diagnosis given what we know of the brain and the mechanisms pertaining to mental illness. This book provides information from numerous levels of analysis including molecular biology and genetics, cellular physiology, neuroanatomy, neuropharmacology, epidemiology, and behavior. In doing so it translates information from the basic laboratory to the clinical laboratory and finally to clinical treatment. No other book distills the basic science and underpinnings of mental disorders and explains the clinical significance to the scope and breadth of this classic text. The result is an excellent and cutting-edge resource for psychiatric residents, psychiatric researchers and doctoral students in neurochemistry and the neurosciences.

Download or read book Procrastination written by Jane B. Burka and published by Da Capo Lifelong Books. This book was released on 2004-08-04 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Based on years of counseling, psychologists Jane B. Burka and Lenora M. Yuen offer a probing, sensitive, and sometimes humorous look at the problem that troubles everyone. Revealing the reasons we put off tasks-fears of failure, success, control, separation, and attachment-the authors outline a practical, tested program to overcome procrastination. Candid and understanding, Procrastination is a must-have today for anyone who puts everything off until tomorrow.

Download or read book The Relationship Between Engagement in Physical Activity and Anxiety Scores in College Students written by Tyler Byrd and published by . This book was released on 2014 with total page 112 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book Different modalities of physical activity for psychological wellbeing and health promotion written by Yanjie Zhang and published by Frontiers Media SA. This book was released on 2023-06-21 with total page 231 pages. Available in PDF, EPUB and Kindle. Book excerpt: