Health/fitness instructor's handbook PDF
Preview Health/fitness instructor's handbook
Edward Howley Don Franks T. «^ B. mBBBmm \ f i *^^-!fe^- \ii f^mmf^mmtm -••s ^ Health/Fitness Instructor's Handbook PhD Edward Howley, T. University of Tennessee Don PhD B. Franks, University of Tennessee Human Kinetics Publishers, Inc. Champaign, Illinois Library of Congress Cataioging-in-Publication Data Howley, Edward T., 1943- Health/fitness instructor's handbook. Bibliography: p. Includes index. 1. Physical fitness. 2. Physical fitness—Testing. 3. Exercise. I. Franks, B. Don. II. Title. GV481.H734 1986 613.7'1 86-10250 ISBN 0-87322-064-1 Developmental Editor: Sue Wilmoth, PhD Production Director: Ernie Noa Copy Editor: Kristen Gallup Proofreader: Lise Rodgers Typesetter: Yvonne Winsor Text Design: Julie Szamocki Text Layout: Janet Little Printed By: Braun-Brumfield, Inc. Cover photo courtesy of Leo De Wys, Inc. ISBN: 0-87322-064-1 Copyright © 1986 by Edward T. Howley and B. Don Franks All rights reserved. Except for use in review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, includ- ing xerography, photocopying and recording, and in any information retrieval system, is forbidden without the written permission of the publisher. Printed in the United States of America 10 9 8 7 6 5 4 Human Kinetics Publishers, Inc. Box 5076, Champaign, IL 61820 1-800-DIAL-HKP 1-800-334-3665 (in Illinois) Dedication to Ann & Liz 1 Contents Preface IX Metabolic. Cardiovascular, and Respiratory 25 Acknowledgment xi Responses to Exercise Author Biographies xiii Cardiovascular Responses to Exercise for 34 Males and Females Cardiovascular Responses to Weight- 34 Part I Fitness and Positive Health Training Activities 1 Summary 35 Suggested Reading 35 Chapter 1 Fitness, Lifestyle, and Health Chapter 4 Anatomy and Kinesiology 37 The Multidimensional Nature of Fitness 4 Functional Anatomy 38 Role of the Health/Fitness Instructor 5 Muscle Group Involvement in Selected 43 General ACSM Objectives for Health/Fitness 5 Activities Basic Mechanical Concepts Related to 46 Instructors Human Movement Risk Factors and Achieving Health 6 Summary 7 Summary 47 Suggested Reading 48 Suggested Reading 8 Chapter 2 Evaluation of Health Status 9 Part III Physical Fitness 49 Screening 16 Chapter 5 Relative Leanness 51 Guidelines for Referrals 17 Supervised Fitness Program 17 Body Composition 52 All Fitness Activities 18 Evaluating Body Fatness 52 Educating Participants 19 Caloric Balances and Weight Control 59 Summary 19 Interaction of Diet and Exercise 6 Suggested Reading 19 Basic Foods and Functions 62 Dietar>' Goals and Evaluation of Dietary 66 Intake Part II Basic Exercise Science 21 Fads and Gimmicks Related to Weight 72 Control Exercise and Weight Control 75 Chapter 3 Exercise Physiology 23 Diet, Exercise, and Lipids 76 Summary 78 Relationship of Energy and Work 24 Suggested Reading 79 vi Health/Fitness Instructor's Handbook Chapter 6 Cardiorespiratory Fitness 81 Program Selection 147 Updating the Exercise Program 148 Sequence of Testing 82 Environmental Concerns 148 Field Tests 84 Summary 152 Graded Exercise Tests 85 Suggested Reading 152 Calibrating Equipment 86 Commonly Measured Variables 86 Chapter 10 Energy Costs of 153 Graded Exercise Testing 88 Summar>' 97 Activity Suggested Reading 97 Ways to Measure Energy Expenditure 154 Ways to Express Energy Expenditure 155 Chapter 7 Strength, Endurance, and 99 Formulas for Estimating the Energy Cost 155 Flexibility of Activities Energy Requirements of Common 156 Muscular Strength and Endurance 100 Activities Flexibility 105 Caloric Cost of Walking and Running 159 Low-Back Problems 108 MUe 1 Summary 113 Caloric Costs of Other Activities 163 Suggested Reading 113 Estimation of the Energy Expenditure 166 Without Formulas Chapter 8 Relaxation and Arousal 115 Environmental Concerns 166 Summar} 166 Personality and Physical Activity 116 Suggested Reading 167 Stress Continuums 119 Physical Activity and Stress 120 Chapter 11 Exercise Programs 169 Stress and Health 121 Recommendations 122 Phases of Activities 170 Summarv' 123 Exercise Leadership 170 Suggested Reading 124 Walk/Jog/Run Programs 172 Cycling 177 Games 178 Part IV Activity Recommendations 125 Aquatic Activities 179 Exercise to Music 181 Summar\- 84 Chapter 9 Exercise Programming for 127 1 Suggested Reading 184 Aerobic Activity General Basis for Physiological Changes 128 Chapter 12 ECG and Medications 185 Exercise Recommendations for the 128 Untested Masses Coronar>' Arteries 186 Exercise Programming for the Fit Population 133 Oxygen Use of the Heart 187 Exercise Recommendations With 134 Electrophysiology of the Heart 187 Knowledge of Functional Capacity and The Conduction System of the Heart 187 Cardiovascular Responses to Exercise Electrocardiogram 188 Case Studies 136 Cardiovascular Medications 195 Special Considerations in Making Exercise 145 Summary 197 Recommendations Suggested Reading 198 .*
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