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Table Of Contents

Foreword – Important
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
Example 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
JOINT ACTION
Aerobic Training
Weekly Requirements and Limitations
Diet Requirements
Types of Aerobic Activities
Maximum Heart Rate
Resting Heart Rate
Target Heart Rate
Heart Rate Reserve
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 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
Cautions
Teaching Style
Technique
Safety
Heart Rates
Equipment
Weight Training
Circuit Training
Overload Principle
Specificity Principle
Free Weights vs. Machines
Proper Lifting Technique
Sets and Repetitions
Variations of Sets and Repetitions
Weekly Requirements
Muscle Exercise Cross Reference
Sample Workout
Fitness Testing
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
Types of Stretching
Precautions
Yoga
Requirements
Guidelines
Pregnancy
General Information
Trimester Specific
Exercises
Post Pregnancy
Senior Fitness
Physiological Effects of Aging
Cardiovascular Effects
Respiratory Effects
Muscular Effects
Skeletal Effects
Digestive System Effects
Endocrine System Effects
Nervous System Effects
Immune System Effects
Balance Testing
Cardiovascular Testing
Strength Testing
Flexibility Testing
Training
Warm-up exercise
Strength Training
Balance Training
Flexibility Training
Exercise Injury
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 1
Medical History
Fitness Evaluation – Part 2
Pulmonary Function
Respiratory Function
Body Composition - Anthropometric Measurements
Body Composition – Skinfold Test
Flexibility Test
3-Minute Step Test
Fitness Evaluation – Part 3
Muscular Strength Test
Postural Assessments
Daily Fitness Inventory
Aerobic Progress
Senior Fitness Assessment Results
Physician's Release Form
Dynamic Gait Index
Anatomy Chart
References and Further Reading
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Fitness ABC

Fitness ABC

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Published by Aldrich Lim

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Published by: Aldrich Lim on Aug 15, 2012
Copyright:Attribution Non-commercial

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01/14/2013

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