FITNESS ABCs

marcin (Marcin) 2019-07-28 08:41:32 UTC #1

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

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

PHYSICIAN'S RELEASE FORM

DYNAMIC GAIT INDEX

ANATOMY CHART

REFERENCES AND FURTHER READING

Free download pdf