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Fitness Training Manual Version 7.0 Fitness ABCs PDF

141 Pages·2002·0.51 MB·English
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IFA Fitness ABC's Training Manual & Certification Course Intentionally left blank International Fitness Association Fitness Training Manual Version 7.0 Fitness ABCs written by Chuck Krautblatt, Personal Trainer and Aerobics Instructor Copyright 1995, 1998, 2000 by IFA November29,2002 Intentionally left blank TABLE OF CONTENTS FOREWORD – IMPORTANT......................................................................................................................7 NUTRITION.................................................................................................................................................9 MACRONUTRIENTS...................................................................................................................................................9 Proteins...............................................................................................................................................................9 Carbohydrates...................................................................................................................................................12 Fats....................................................................................................................................................................13 Water.................................................................................................................................................................14 MICRONUTRIENTS..................................................................................................................................................16 Vitamins.............................................................................................................................................................16 Minerals.............................................................................................................................................................17 ADDITIONAL SUPPLEMENTS....................................................................................................................................18 Androstenedione (Androstene)..........................................................................................................................18 Chromium..........................................................................................................................................................19 Choline..............................................................................................................................................................19 Creatine Monohydrate.......................................................................................................................................19 DHEA................................................................................................................................................................19 Ephedra (Ma Huang)........................................................................................................................................19 GABA.................................................................................................................................................................20 L-Glutamine.......................................................................................................................................................21 Synephrine.........................................................................................................................................................21 Yohimbe.............................................................................................................................................................21 DAILY CALORIC REQUIREMENTS............................................................................................................................22 PROTEIN, CARBOHYDRATE AND FAT DIETARY REQUIREMENTS.............................................................................23 FOOD PYRAMID GUIDE...........................................................................................................................................23 USDA RDA...........................................................................................................................................................24 EXAMPLE OF LOW FAT FOODS...............................................................................................................................25 ALCOHOL'S EFFECT ON METABOLISM.....................................................................................................................26 CAFFEINE'S EFFECT ON METABOLISM.....................................................................................................................26 EATING DISORDERS................................................................................................................................................26 POPULAR FAD DIETS..............................................................................................................................................26 GLYCEMIC INDEX...................................................................................................................................................27 PHYSIOLOGY...........................................................................................................................................29 MUSCLE FIBER TYPES............................................................................................................................................29 ENERGY PRODUCTION............................................................................................................................................29 CARDIOVASCULAR AND RESPIRATORY SYSTEM.....................................................................................................30 KINESIOLOGY..........................................................................................................................................31 ANATOMY..............................................................................................................................................................31 MUSCLE ACTION....................................................................................................................................................32 JOINT ACTION.........................................................................................................................................................33 AEROBIC TRAINING................................................................................................................................35 BENEFITS................................................................................................................................................................35 WEEKLY REQUIREMENTS AND LIMITATIONS..........................................................................................................35 DIET REQUIREMENTS.............................................................................................................................................36 TYPES OF AEROBIC ACTIVITIES..............................................................................................................................36 PREGNANCY...........................................................................................................................................................36 MAXIMUM HEART RATE........................................................................................................................................37 RESTING HEART RATE............................................................................................................................................37 TARGET HEART RATE............................................................................................................................................37 RECOVERY HEART RATE........................................................................................................................................40 RATING OF PERCEIVED EXERTION (RPE)...............................................................................................................40 i BLOOD PRESSURE..................................................................................................................................................40 PROPER ATTIRE FOR SPECIFIC ACTIVITY................................................................................................................41 SPECIFIC AEROBIC ACTIVITIES...............................................................................................................................41 Running.............................................................................................................................................................41 Stair Master.......................................................................................................................................................41 Stationary Bicycle..............................................................................................................................................41 TEACHING AEROBICS.............................................................................................................................................42 Class Preparation..............................................................................................................................................42 Intensity and Complexity...................................................................................................................................42 Components of an Aerobic Class.......................................................................................................................43 Types of Classes................................................................................................................................................44 Choreography....................................................................................................................................................45 Injury Prevention and Treatment......................................................................................................................46 STEP AEROBICS......................................................................................................................................................47 The Basics..........................................................................................................................................................47 The Class...........................................................................................................................................................47 BASIC STEP MOVES................................................................................................................................................48 Basic Left (Reverse for Basic Right)..................................................................................................................48 V-Step................................................................................................................................................................48 A-Step................................................................................................................................................................48 Turn Step...........................................................................................................................................................49 Z-Step................................................................................................................................................................49 X-Step................................................................................................................................................................50 KICKBOXING AEROBICS.........................................................................................................................................51 The Class...........................................................................................................................................................51 KICKBOXING AEROBIC MOVES...............................................................................................................................52 The Jab Punch...................................................................................................................................................52 The Round House Punch...................................................................................................................................52 The Power Punch..............................................................................................................................................52 The Left Hook Punch.........................................................................................................................................53 The Front Kick - Forward Leg..........................................................................................................................53 The Front Kick - Rearward Leg........................................................................................................................53 The Side Kick - Left Kick (do opposite for right kick).......................................................................................54 The Round House Kick......................................................................................................................................54 PLYOMETRIC TRAINING........................................................................................................................55 BENEFITS................................................................................................................................................................55 WEIGHT TRAINING..................................................................................................................................57 BENEFITS................................................................................................................................................................57 CIRCUIT TRAINING.................................................................................................................................................57 OVERLOAD PRINCIPLE............................................................................................................................................57 SPECIFICITY PRINCIPLE...........................................................................................................................................58 FREE WEIGHTS VS. MACHINES...............................................................................................................................58 PROPER LIFTING TECHNIQUE..................................................................................................................................58 SETS AND REPETITIONS..........................................................................................................................................60 VARIATIONS OF SETS AND REPETITIONS.................................................................................................................61 WEEKLY REQUIREMENTS.......................................................................................................................................61 DIET REQUIREMENTS.............................................................................................................................................61 MUSCLE EXERCISE CROSS REFERENCE...........................................................................................63 SAMPLE WORKOUT................................................................................................................................65 FLEXIBILITY TEST...................................................................................................................................................67 ONE MINUTE SIT-UP TEST.....................................................................................................................................68 PUSHUP TEST.........................................................................................................................................................69 3 MINUTE STEP TEST.............................................................................................................................................70 ii BODY COMPOSITION...............................................................................................................................................70 STRETCHING...........................................................................................................................................73 BENEFITS................................................................................................................................................................73 TYPES OF STRETCHING...........................................................................................................................................73 PRECAUTIONS.........................................................................................................................................................73 YOGA........................................................................................................................................................75 BENEFITS................................................................................................................................................................75 REQUIREMENTS......................................................................................................................................................75 GUIDELINES............................................................................................................................................................75 PREGNANCY............................................................................................................................................77 GENERAL INFORMATION........................................................................................................................................77 AEROBIC TRAINING................................................................................................................................................77 WEIGHT TRAINING.................................................................................................................................................77 TRIMESTER SPECIFIC..............................................................................................................................................78 EXERCISES.............................................................................................................................................................78 NUTRITION.............................................................................................................................................................79 POST PREGNANCY..................................................................................................................................................79 SENIOR FITNESS.....................................................................................................................................81 GENERAL INFORMATION........................................................................................................................................81 AEROBIC TRAINING................................................................................................................................................81 WEIGHT TRAINING.................................................................................................................................................82 NUTRITION.............................................................................................................................................................82 EXERCISE INJURY..................................................................................................................................83 INTRODUCTION.......................................................................................................................................................83 ACUTE INJURY.......................................................................................................................................................83 CHRONIC INJURY....................................................................................................................................................83 OVERUSE INJURIES.................................................................................................................................................83 CHONDROMALACIA AND PATELLOFEMORAL SYNDROME.......................................................................................84 PLANTAR FASCIITIS AND NEUROMAS.....................................................................................................................84 TENDONITIS, ARTHRITIS, BURSITIS........................................................................................................................84 SHIN SPLINTS AND COMPARTMENT SYNDROMES....................................................................................................84 BREATHING REACTIONS.........................................................................................................................................85 ENVIRONMENTAL CONCERNS.................................................................................................................................85 HEAT RELATED INJURIES........................................................................................................................................86 HEAT CRAMPS........................................................................................................................................................86 HEAT EXHAUSTION AND HEAT STROKE.................................................................................................................86 EMERGENCY RESPONSE.........................................................................................................................................86 TEMPERATURE AND HUMIDITY..............................................................................................................................87 HYPOTHERMIA AND FROSTBITE..............................................................................................................................87 IFA FITNESS FORMS...............................................................................................................................89 FITNESS EVALUATION – PART 1.............................................................................................................................89 Medical History.................................................................................................................................................89 FITNESS EVALUATION – PART 2.............................................................................................................................90 Pulmonary Function..........................................................................................................................................90 Respiratory Function.........................................................................................................................................90 Body Composition - Anthropometric Measurements.........................................................................................90 Body Composition – Skinfold Test.....................................................................................................................90 Flexibility Test...................................................................................................................................................90 3-Minute Step Test.............................................................................................................................................90 FITNESS EVALUATION – PART 3.............................................................................................................................91 Muscular Strength Test......................................................................................................................................91 iii Postural Assessments.........................................................................................................................................91 DAILY FITNESS INVENTORY...................................................................................................................................92 AEROBIC PROGRESS...............................................................................................................................................93 WORKOUT ROOM PROGRESS SHEET 1....................................................................................................................93 WORKOUT ROOM PROGRESS SHEET 2....................................................................................................................95 PHYSICIAN'S RELEASE FORM..............................................................................................................99 ANATOMY CHART.................................................................................................................................101 REFERENCES AND FURTHER READING............................................................................................103 VERSION HISTORY...............................................................................................................................106 IFA TRAINER CERTIFICATION TEST ANSWER FORM......................................................................107 IFA TRAINER CERTIFICATION TEST QUESTIONS.............................................................................109 CARDIOVASCULAR...............................................................................................................................................109 PHYSIOLOGY........................................................................................................................................................111 KINESIOLOGY.......................................................................................................................................................113 AEROBIC TRAINING..............................................................................................................................................115 WEIGHT TRAINING...............................................................................................................................................117 MUSCLE GROUPS/EXERCISES...............................................................................................................................119 IFA SPORTS NUTRITION CERTIFICATION TEST ANSWER FORM...................................................121 IFA SPORTS NUTRITION CERTIFICATION TEST QUESTIONS.........................................................123 NUTRIENTS PART 1...............................................................................................................................................123 NUTRIENTS PART 2...............................................................................................................................................125 SUPPLEMENTS......................................................................................................................................................127 NUTRITIONAL REQUIREMENTS.............................................................................................................................129 NUTRITIONAL ABUSES..........................................................................................................................................131 CLIENT SCENARIOS...............................................................................................................................................133 MAIL-IN PAYMENT FORM.....................................................................................................................137 Orlando, FL 32828..........................................................................................................................................137 iv Intentionally left blank v

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