FITNESS ABCs
Cross-Country (Aqua Ski) - Alternate arms and legs in wide opposing movements with tightened glutes Frog Jump - keep toes, knees ...
WEIGHT TRAINING................................................................................................................. ...
If you over-stimulate the muscle, growth in strength and size will be inhibited. The levels of over- stimulation are dependent o ...
PROPER LIFTING TECHNIQUE The technique incorporated into lifting weights is the most important part of weight training. Improper ...
SETS AND REPETITIONS A Repetition is referred to as a Rep and is a single lift of the weights. A group of Reps are called a Set. ...
VARIATIONS OF SETS AND REPETITIONS All of the following systems are good for promoting muscle strength and endurance. Form is cr ...
MUSCLE EXERCISE CROSS REFERENCE Prior to strength training, warm up and flexibility exercises should be performed. Warm up shoul ...
Shoulder Exercises Muscle Groups Overhead (Military) Press Medial Deltoid, Triceps Lateral Raises Anterior/Medial Deltoid Front ...
SAMPLE WORKOUT Begin each workout with a warm-up. This can be 30 minutes of brisk paced walking or jogging, stair master, etc. A ...
FITNESS TESTING FLEXIBILITY TEST For this field test a measuring tape or 36 inch ruler is required for this test. This test shou ...
ONE-MINUTE SIT-UP TEST The individual to be tested should lie on the floor in the supine position with the knees bent at a 45-de ...
PUSHUP TEST The individual to be tested should lie on the floor in the prone position with the hands pointed forward and immedia ...
THREE-MINUTE STEP TEST The purpose of this test is to assess the cardiovascular recovery capability. Assemble a 12-inch high ste ...
BODY COMPOSITION Obesity is defined as that percentage of body fat that begins to increase the chances for cardiovascular diseas ...
Using the Durnan Method To determine body fat by the skin caliper method using the Durnan Formula, four points are measured on t ...
Percent Body Fat (Sum of four locations) Skinfold MEN (Age in years) WOMEN mm 16- 20 21- 26 27- 32 33- 37 33- 44 45- 49 50+ 16- ...
STRETCHING BENEFITS Most people do not generally give stretching enough consideration. However, stretching reduces the chance of ...
YOGA Yoga Training is beyond the scope of this manual. The following information is intended to inform the prospective trainer o ...
PREGNANCY GENERAL INFORMATION Continuing research shows that pregnant women can benefit from safe exercise if they follow certai ...
TRIMESTER SPECIFIC During the first trimester, women can usually perform the same abdominal exercises as non-pregnant exercisers ...
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