FITNESS ABCs
DAILY CALORIC REQUIREMENTS A pound is equivalent to 3500 calories. To over simplify, if you want to lose one pound per week, red ...
USDA MYPYRAMID FOOD TABLE GRAINS Make half your grains whole VEGETABLES Vary your veggies FRUIT Focus on fruits O I L S MILK Get ...
USDA RDA/DRI Female Age 9 - 14 15 – 18 19 - 24 25 - 50 51+ Pregnant Calories 2200 kcal 2200 kcal 2200 kcal 2 200 kcal 1900 kcal ...
EXAMPLES OF LOW FAT FOODS Breakfast: Non-fat cereal with skim milk and fruit. Toast with Jelly - (no butter, no margarine). Bag ...
ALCOHOL'S EFFECT ON METABOLISM Alcohol provides empty calories. No nutritional benefit is derived from alcohol. Alcohol is 7 cal ...
GLYCEMIC INDEX The Glycemic Index (GI) was first developed in 1981 by a team headed by Dr. David Jenkins at the University of To ...
Gylcemic Food Table LOW GLYCEMIC FOODS 20-49 PERCENT All bran cereals Apples Apple juice Barley Berries Black-eyed peas Bulgur ...
PHYSIOLOGY MUSCLE FIBER TYPES There are two types of muscle fibers, fast twitch (FT) and slow twitch (ST). Fast twitch fibers ar ...
The Anaerobic Threshold is defined as that point where the body can no longer meet the oxygen demand and it's anaerobic metaboli ...
MUSCLE ACTION The three types of muscle contraction are Isometric, Isotonic, and Isokinetic. Isometric is defined as that type o ...
JOINT ACTION Joints provide a fulcrum point for muscles to do work. There are six types of joint action: JOINT ACTION MOVEMENT D ...
AEROBIC TRAINING................................................................................................................ ...
DIET REQUIREMENTS The type of fuel you put in a vehicle depends on the performance you expect out of it. The same is true of our ...
MAXIMUM HEART RATE The Maximum Heart Rate is determined by the participant's age. This is the level that must never be exceeded. ...
An example calculation using the Standard Method for a 40 year old for a desired aerobic intensity of 75% would be: Standard Tar ...
TARGET HEART RATE CHART Post this chart in your class or workout area. Chart courtesy of INTERNATIONAL FITNESS ASSOCIATION http: ...
TARGET HEART RATE TABLE AGE BEGINNER 60% - 70% INTERMEDIATE 70% - 80% ADVANCED 80% - 90% Beats/min Beats/10 sec * Beats/min Beat ...
RECOVERY HEART RATE The heart rate should be below 120 after 2 to 5 minutes after exercise stops depending on fitness level. If ...
PROPER ATTIRE FOR SPECIFIC ACTIVITY Proper attire is just as important as all the other requirements for effective exercise. Run ...
TEACHING AEROBICS Class Preparation Step height should be dependent on participant's height and fitness level and familiarity wi ...
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