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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
USDARDA/DRI
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
Aerobic Training
Weekly Requirements and Limitations
Diet Requirements
Types of AerobicActivities
Maximum Heart Rate
Heart Rate Reserve
Recovery Heart Rate
Blood Pressure
Proper Attire for SpecificActivity
SpecificAerobic 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
KickboxingAerobics
KickboxingAerobic 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
Requirements
Safety
Heart Rates
Equipment (pool toys)
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
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
Guidelines
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
Environmental Concerns
Heat Related Injuries
Heat Exhaustion and Heat Stroke
Emergency Response
Temperature and Humidity
Hypothermia and Frostbite
IFAFitness Forms
Medical History
Pulmonary Function
Respiratory Function
Body Composition - Anthropometric Measurements
Body Composition – Skinfold Test
Flexibility Test
3-Minute Step Test
Muscular Strength Test
Postural Assessments
Daily Fitness Inventory
Aerobic Progress
Workout Room Progress Sheet 1
Workout Room Progress Sheet 2
Senior Fitness Assessment Results
Physician's Release Form
Dynamic Gait Index
Anatomy Chart
References and Further Reading
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Published by Mihaela Ionescu

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Published by: Mihaela Ionescu on Oct 16, 2010
Copyright:Attribution Non-commercial

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12/22/2012

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