- FOREWORD – IMPORTANT Table of Contents
- NUTRITION
- MACRONUTRIENTS
- Proteins
- Carbohydrates
- Fats
- Water
- MICRONUTRIENTS
- Vitamins
- Minerals
- ADDITIONAL SUPPLEMENTS
- Androstenedione (Androstene)
- Chromium
- Choline
- Creatine Monohydrate
- DHEA
- Ephedra (Ma Huang)
- GABA
- L-Glutamine
- Synephrine
- Yohimbe
- DAILY CALORIC REQUIREMENTS
- PROTEIN, CARBOHYDRATE AND FAT DIETARY REQUIREMENTS
- USDA MYPYRAMID FOOD TABLE
- USDA RDA/DRI
- EXAMPLES OF LOW FAT FOODS
- ALCOHOL'S EFFECT ON METABOLISM
- CAFFEINE'S EFFECT ON METABOLISM
- EATING DISORDERS
- POPULAR FAD DIETS
- GLYCEMIC INDEX
- MACRONUTRIENTS
- PHYSIOLOGY
- MUSCLE FIBER TYPES
- ENERGY PRODUCTION
- CARDIOVASCULAR AND RESPIRATORY SYSTEM
- KINESIOLOGY
- ANATOMY
- MUSCLE ACTION
- JOINT ACTION
- AEROBIC TRAINING..................................................................................................................................
- BENEFITS
- WEEKLY REQUIREMENTS AND LIMITATIONS
- DIET REQUIREMENTS
- TYPES OF AEROBIC ACTIVITIES
- PREGNANCY
- MAXIMUM HEART RATE
- RESTING HEART RATE
- TARGET HEART RATE
- HEART RATE RESERVE ii
- MET
- TARGET HEART RATE CHART
- TARGET HEART RATE TABLE
- RECOVERY HEART RATE
- RATING OF PERCEIVED EXERTION (RPE)
- BLOOD PRESSURE
- PROPER ATTIRE FOR SPECIFIC ACTIVITY
- SPECIFIC AEROBIC ACTIVITIES..................................................................................................................................
- Running
- Stair Master
- Stationary Bicycle
- TEACHING AEROBICS
- Class Preparation
- Intensity and Complexity
- Components of an Aerobic Class
- Types of Classes
- Choreography
- Injury Prevention and Treatment
- STEP AEROBICS
- The Basics
- The Class
- BASIC STEP MOVES
- Basic Left (Reverse for Basic Right)
- V-Step
- A-Step
- Turn Step
- Z-Step
- X-Step
- The Class CARDIO KICKBOXING ERROR! BOOKMARK NOT DEFINED.
- CARDIO KICKBOXING MOVES
- The Jab Punch
- The Round House Punch
- The Power Punch.................................................................................................................................................
- The Left Hook Punch
- The Front Kick - Forward Leg
- The Front Kick - Rearward Leg
- The Side Kick - Left Kick (do opposite for right kick)
- The Round House Kick
- PLYOMETRIC TRAINING
- Benefits
- AQUA TRAINING
- Introduction
- Land vs. Water Exercise
- Benefits
- Cautions
- Teaching Style
- Technique
- Water
- Safety
- Heart Rates
- Equipment
- The Class
- WEIGHT TRAINING....................................................................................................................................
- BENEFITS
- CIRCUIT TRAINING iii
- OVERLOAD PRINCIPLE
- SPECIFICITY PRINCIPLE
- FREE WEIGHTS VS. MACHINES
- PROPER LIFTING TECHNIQUE
- SETS AND REPETITIONS
- VARIATIONS OF SETS AND REPETITIONS
- WEEKLY REQUIREMENTS
- DIET REQUIREMENTS
- MUSCLE EXERCISE CROSS REFERENCE
- SAMPLE WORKOUT
- FITNESS TESTING
- FLEXIBILITY TEST
- ONE-MINUTE SIT-UP TEST
- PUSHUP TEST
- THREE-MINUTE STEP TEST
- 3 Minute Step Test (Men)
- 3 Minute Step Test (Women)
- BODY COMPOSITION
- Using the Durnan Method
- STRETCHING
- BENEFITS
- TYPES OF STRETCHING
- PRECAUTIONS
- YOGA
- BENEFITS
- REQUIREMENTS
- GUIDELINES
- PREGNANCY
- GENERAL INFORMATION
- AEROBIC TRAINING
- WEIGHT TRAINING....................................................................................................................................................
- TRIMESTER SPECIFIC
- EXERCISES
- NUTRITION
- POST PREGNANCY
- SENIOR FITNESS
- INTRODUCTION
- PHYSIOLOGICAL EFFECTS OF AGING
- Cardiovascular Effects
- Respiratory Effects...............................................................................................................................................
- Muscular Effects
- Skeletal Effects
- Digestive System Effects
- Endocrine System Effects
- Nervous System Effects
- Immune System Effects
- FITNESS TESTING
- Balance Testing
- Cardiovascular Testing
- Strength Testing
- Flexibility Testing iv
- TRAINING
- Warm-up exercise
- Aerobic Training..................................................................................................................................................
- Strength Training
- Balance Training
- Flexibility Training
- EXERCISE INJURY
- INTRODUCTION
- ACUTE INJURY..........................................................................................................................................................
- CHRONIC INJURY
- OVERUSE INJURIES
- CHONDROMALACIA AND PATELLOFEMORAL SYNDROME
- PLANTAR FASCIITIS AND NEUROMAS
- TENDONITIS, ARTHRITIS, BURSITIS
- SHIN SPLINTS AND COMPARTMENT SYNDROMES
- BREATHING REACTIONS
- ENVIRONMENTAL CONCERNS
- HEAT RELATED INJURIES
- HEAT INDEX
- HEAT CRAMPS
- HEAT EXHAUSTION AND HEAT STROKE
- EMERGENCY RESPONSE............................................................................................................................................
- TEMPERATURE AND HUMIDITY.................................................................................................................................
- HYPOTHERMIA AND FROSTBITE
- IFA FITNESS FORMS
- FITNESS EVALUATION – PART
- Medical History
- FITNESS EVALUATION – PART
- Pulmonary Function
- Respiratory Function
- Body Composition - Anthropometric Measurements
- Body Composition – Skinfold Test
- Flexibility Test
- 3-Minute Step Test
- FITNESS EVALUATION – PART
- Muscular Strength Test
- Postural Assessments
- DAILY FITNESS INVENTORY
- AEROBIC PROGRESS
- WORKOUT ROOM PROGRESS SHEET
- WORKOUT ROOM PROGRESS SHEET
- SENIOR FITNESS ASSESSMENT RESULTS
- FITNESS EVALUATION – PART
- PHYSICIAN'S RELEASE FORM
- DYNAMIC GAIT INDEX
- ANATOMY CHART
- REFERENCES AND FURTHER READING
marcin
(Marcin)
#1