Fitness Leader's Handbook Book

Preface Acknowledgments

Part I: Basis for Fitness Programs
Chapter 1. Fitness

-Setting Goals

-Interrelationships of Health, Physical Fitness, and Performance

-Control of Health Status

-Summary
Chapter 2. Fitness Program

-Principles of Fitness Improvement

-New Recommendations for Physical Activity

-Components of Physical Fitness

-Format for the Fitness Beginner

-Individualizing the Workout

-Maintenance

-Summary
Part II: Who Should Be in a Fitness Program?
Chapter 3. Health Status

-Risks of Health Problems

-Evaluation of Health Status

-Summary
Chapter 4. Screening

-Decisions

-Summary
Part III: Fitness Components
Chapter 5. Desired Weight

-Weight-to-Height Ratio

-Components of Body Composition

-Recommended Fatness Values

-Distribution of Body Fat

-Measurement of Body Fat Percentage

-Changing Fat Levels

-Diet, Exercise, and Cholesterol

-Summary
Chapter 6. Healthy Nutrition Plans

-Dietary Goals

-Basic Foods and Functions

-Recommended Dietary Allowances

-Meeting the Dietary Goals and the RDA

-Evaluation of Dietary Intake

-Weight Loss Methods to Avoid

-Summary
Chapter 7. Desired Aerobic Fitness

-Measures of Cardiorespiratory Function

-Choices in Fitness Testing and Activities

-Activity Recommendations for Cardiorespiratory Fitness

-Summary
Chapter 8. Muscular Strength and Endurance

-Measuring Muscular Strength

-Measuring Muscular Endurance

-Basis for Improving Muscular Strength and Endurance

-Activities for Improving Muscular Strength and Endurance

-Muscular Strength and Endurance Without Weights

-Summary
Chapter 9. Flexibility

-Improving Flexibility

-Stretching Exercises

-Summary
Chapter 10. Preventing Low-Back Problems

-Anatomy of the Low-Back Area

-Causes and Prevention of Low-Back Pain

-Evaluating Progress

-Summary
Chapter 11. Coping With Stress

-Stress Continuums

-Relationship Between Stress and Health

-Physical Activity and Stress Reduction

-Motivation

-Coping Methods

-Summary
Part IV: The Fitness Program
Chapter 12. Recommendations for Physical Activity

-A Brief Historical View

-Activity Recommendations

-Quality of Life

-Finally

-Summary
Chapter 13. Fitness Activities

-Walking, Jogging, and Running

-Cycling

-Games

-Aquatic Activities

-Movement to Music

-Summary
Chapter 14. Measuring Energy Expenditure

-Energy Costs of Common Activities

-An Easy Way to Estimate Energy Expenditure

-Summary
Chapter 15. Behavior Modification

-Transtheoretical Model of Behavior Change

-Methods of Behavior Change

-Increasing Exercise

-Stopping Smoking

-Reducing Alcohol Consumption

-Achieving Desired Weight

-Reducing Stress

-Summary
Part V: Scientific Foundations
Chapter 16. Basic Exercise Science

-Physiology Related to Fitness

-Metabolic, Cardiovascular, and Respiratory Responses to Exercise

-Movement Anatomy and Functional Biomechanics Related to Physical Activity

-Summary
Chapter 17. Measurement and Evaluation

-Validity

-Tips for Increased Testing Accuracy

-Interpreting Test Scores

-Summary
Part VI: Safe and Effective Programs
Chapter 18. Preventing and Treating Injury

-Minimizing Injury Risk

-Treatment of Common Injuries

-Heat Illness

-Common Orthopedic Problems

-Exercise Modification

-CPR and Emergency Procedures

-Summary
Chapter 19. Special Personal Conditions

-Orthopedic Problems

-Diabetes

-Asthma

-Obesity

-Hypertension

-Seizure Disorders

-Exercise Prescription Across the Ages

-Pregnancy

-Summary
Chapter 20. Environmental Problems

-Exercising in Heat and Humidity

-Exercising in the Cold

-Exercising at High Altitude

-Pollution

-Summary
Chapter 21. Program Organization

-Screening

-Testing

-Activities

-Personnel

-Communication

-Evaluation

-Summary
Chapter 22. Human Relations

-Beyond Exercise

-Suggestions

-Summary
Appendix A. Recommended Dietary Allowances and Intakes Definitions Bibliography Index About the Authors