Fitness Leader's Handbook

623 Pages·1998·7.68 MB·English

by  B. Don Franks

title: Fitness Leader's Handbook
author: Franks, B. Don.; Howley, Edward T.
publisher: Human Kinetics
isbn10 | asin: 0880116544
print isbn13: 9780880116541
ebook isbn13: 9780585228198
language: English
Physical fitness, Exercise, Physical fitness--
subject
Physiological aspects.
publication date: 1998
lcc: GV481.F727 1998eb
ddc: 613.7/1
Physical fitness, Exercise, Physical fitness--
subject:
Physiological aspects.
Page i
Fitness Leader's Handbook
Second Edition
B. Don Franks, PhD
Louisiana State University
at Baton Rouge
Edward T Howley, PhD
University of Tennessee
at Knoxville
Page ii
Library of Congress Cataloging-in-Publication Data
Franks, B. Don
Fitness leader's handbook / B. Don Franks, Edward T. Howley. -
-2nd ed.
p. cm.
Includes bibliogtaphical references (p.) and index.
ISBN 0-88011-654-4
1. Physical fitness. 2. Exercise. 3. Physical fitness--
Physiological aspects. I. Howley, Edward T., 1943-. II. Title
GV481.F727 1998
613.7'1--dc21 97-38458
ISBN: 0-88011-654-4 CIP
Copyright © 1998 by B. Don Franks and Edward T. Howley
© 1989 by B. Don Franks, Edward T. Howley, and Susan Metros
All rights reserved. Except for use in a review, the reproduction or
utilization of this work in any form or by any electronic, mechanical,
or other means, now known or hereafter invented, including
xerography, photocopying, and recording, and in any information
storage and retrieval system, is forbidden without the written
permission of the publisher.
Notice: Permission to reproduce the following material is granted to
instructors and agencies who have purchased Fitness Leader's
Handbook, Second Edition: tables 1.1, 1.2, 1.3, 6.4, 6.5, 13.1, 13.2,
13.3, 13.4, 21.1, and 21.3. The reproduction of other parts of this book
is expressly forbidden by the above copyright notice. Persons or
agencies who have not purchased Fitness Leader's Handbook, Second
Edition may not reproduce any material.
Permission notices for material reprinted in this book from other
sources can be found on page(s) 247248.
Acquisitions Editor: Scott Wikgren; Managing Editor: Coree Schutter;
Assistant Editors: Erin Sprague and Jennifer Jackson; Copyeditor:
Bonnie Pettifor; Indexer: Mary G. Neumann; Graphic Designer:
Nancy Rasmus; Graphic Artist: Doug Burnett; Cover Designer: Nancy
Rasmus; Photographer (cover): International Stock/ © Mark Bolster;
Illustrators: Joe Bellis (Mac art); Kristin Mount (medical art); Tim
Stiles (line drawings);
Printer: United Graphics
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
Human Kinetics
Web site: http://www.humankinetics.com/
United States: Human Kinetics, P.O. Box 5076, Champaign, IL
61825-5076
1-800-747-4457
e-mail: [email protected]
Canada: Human Kinetics, Box 24040, Windsor, ON N8Y 4Y9
1-800-465-7301 (in Canada only)
e-mail: [email protected]
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Kingdom
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e-mail: [email protected]
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South Australia 5062
[phone]
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Page iii
To our parents
Evelyn and Raymond Franks
Ellen and the late Patrick Howley
Page v
CONTENTS
Preface xi
Acknowledgments xiii
Part 1
Bases for Fitness Programs
Chapter 1
Fitness
Setting Goals 3
Fitness Defined 5
Interrelationships of Health, Physical Fitness, and 6
Performance
Control of Health Status 7
Summary 8
Chapter 2
Fitness Program
Principles of Fitness Improvement 9
New Recommendations for Physical Activity 11
Components of Physical Fitness 11
Format for the Fitness Beginner 13
Individualizing the Workout 16
Maintenance 17
Summary 17
Page VI
Part II
Who Should Be in a Fitness Program?
Chapter 3
Health Status
Risks of Health Problems 21
Evaluation of Health Status 22
Summary 27
Chapter 4
Screening
Decisions 30
Summary 34
Part III
Fitness Components
Chapter 5
Desired Weight
Weight-to-Height Ratio 37
Components of Body Composition 38
Recommended Fatness Values 38
Distribution of Body Fat 38
Measurement of Body Fat Percentage 39
Changing Fat Levels 41
Diet, Exercise, and Cholesterol 48
Summary 48
Chapter 6
Healthy Nutrition Plans
Dietary Goals 49
Basic Foods and Functions 50
Recommended Dietary Allowances 53
Meeting the Dietary Goals and the RDA 53
Evaluation of Dietary Intake 53
Weight Loss Methods to Avoid 57
Summary 59