Preface | p. xv |
Introduction | p. 1 |
Who Created Aerobics? | p. 2 |
What is Aerobics? | p. 2 |
What Can You Expect to Gain from Aerobics? | p. 4 |
How Much Exercise Do I Need to Be Fit? | p. 4 |
Exercising for Increased Aerobic Fitness | p. 5 |
Summary | p. 5 |
Components of Fitness and Exercise | p. 6 |
Components of Fitness | p. 7 |
Cardiovascular Efficiency and Endurance | p. 8 |
Muscular Strength | p. 8 |
Muscular Endurance | p. 8 |
Flexibility | p. 8 |
Body Composition | p. 8 |
Your Heart | p. 9 |
Resting Heart Rate | p. 9 |
Taking The Pulse | p. 9 |
Target Heart Rate | p. 10 |
Checklist for Taking Your Pulse | p. 10 |
The Karvonen Method | p. 11 |
The American College of Sports Medicine Method | p. 11 |
Recovery Heart Rate | p. 12 |
Monitoring Your Heart Rate | p. 12 |
Frequency of Exercise | p. 12 |
Intensity of Exercise | p. 12 |
Duration of Exercise | p. 13 |
Lifestyles and the Development of Cardiovascular Disease | p. 13 |
Coronary Heart Disease | p. 14 |
Who Gets Cardiovascular Diseases? | p. 14 |
Major Risk Factors | p. 14 |
Smoking | p. 14 |
Excess Body Weight | p. 14 |
Ideal Body Weight | p. 14 |
Determining Your BMI | p. 15 |
Waist Circumference | p. 16 |
Calorie/Weight Chart | p. 16 |
High Blood Pressure | p. 16 |
High Blood Cholesterol | p. 17 |
Having Your Cholesterol Checked | p. 17 |
Total Blood Cholesterol | p. 17 |
High-Density Lipoprotein | p. 17 |
Low-Density Lipoprotein | p. 17 |
Other Important Risk Factors | p. 18 |
Physical Inactivity | p. 18 |
Diabetes | p. 18 |
Stress | p. 18 |
Alcohol | p. 18 |
Preventing Heart Disease | p. 19 |
Summary | p. 19 |
Committing Yourself to a Workout | p. 20 |
Benefits of an Aerobic Exercise Class | p. 21 |
Components of a Good Class | p. 21 |
Warm-Up and Stretching | p. 21 |
Checklist for Your First Aerobics Class | p. 22 |
Cardiovascular/Aerobics Work | p. 22 |
Checklist for Warm-Up | p. 23 |
Strengthening and Toning Work | p. 23 |
Cool-Down and Flexibility | p. 23 |
Frequency of Workouts | p. 23 |
How Long Before Results Are Apparent? | p. 24 |
What to Wear to Class | p. 24 |
Selecting Shoes | p. 24 |
Summary | p. 25 |
Motivation | p. 26 |
Negative Motivation | p. 27 |
Positive Motivation | p. 27 |
Inner-Directed verses Outer-Directed | p. 28 |
Why You Keep Going | p. 28 |
Checklist for Mental Benefits of Aerobics | p. 29 |
Setting Personal Goals | p. 29 |
Following the Goals with Action | p. 29 |
Checklist for Personal Goal Setting | p. 30 |
Visualization | p. 30 |
Checklist for Mental Imagery | p. 31 |
Additional Tips to Keep you Motivated | p. 31 |
Summary | p. 31 |
Assessing Your Fitness Level | p. 32 |
What Condition Are You In Now? | p. 33 |
Assessing Your Personal Measurements | p. 33 |
Testing Your Aerobic Capacity | p. 34 |
3-Minute Step Test (Aerobic Assessment) | p. 34 |
Testing Your General Flexibility | p. 36 |
Student Health History | p. 37 |
Summary | p. 38 |
Checklist: Semester Progress Chart | p. 39 |
Your Personal Workout | p. 40 |
Your Pre-Class Warm-Up | p. 41 |
Stretches and Isolations | p. 41 |
Head Isolations | p. 41 |
Shoulder Circles | p. 42 |
Rib Isolations | p. 42 |
Rib Circles | p. 42 |
Hip Isolations | p. 42 |
Hip Circles | p. 42 |
Deep Lunge | p. 43 |
Side Lunge | p. 43 |
Hamstring Stretch | p. 43 |
Quadriceps Stretch | p. 44 |
Calf Stretches | p. 44 |
Ankle Circles | p. 44 |
Ankle Raises | p. 44 |
Heel Walking | p. 45 |
Sitting Straddle Side Stretch | p. 45 |
Sitting Straddle Forward Stretch | p. 45 |
Strengthening Exercises | p. 45 |
Push-Ups | p. 45 |
Reverse Push-Ups | p. 46 |
Abdominal Curl-Ups | p. 46 |
Donkey Leg Lifts | p. 48 |
Straight Leg Lifts | p. 48 |
Side Leg Lifts | p. 48 |
Bent Side Leg Lifts | p. 49 |
Pelvic Lifts/Buttocks Exercise | p. 50 |
Summary | p. 50 |
Checklist for Your Personal Workout | p. 51 |
Nutrition | p. 52 |
Basic Nutrition Guidelines | p. 53 |
Keep Variety in Your Diet | p. 53 |
Carbohydrates | p. 53 |
Fiber | p. 53 |
Proteins | p. 53 |
Checklist for Calories Contained in Four Food Groups | p. 54 |
Fats | p. 54 |
Water and Hydration | p. 54 |
Vitamins and Minerals | p. 54 |
Weight Control | p. 55 |
Checklist for Calculating Desirable Body Weight | p. 56 |
Body Composition | p. 56 |
Weight Loss | p. 56 |
Summary | p. 57 |
Injury Prevention | p. 59 |
Prevention of Injury | p. 60 |
Pain versus Exercise Discomfort | p. 60 |
Treatment for Routine Injuries | p. 60 |
Checklist for Treating Injuries | p. 60 |
Overuse Injuries | p. 61 |
Plantar Fasciitis | p. 61 |
Achilles' Tendonitis | p. 61 |
Shin Splints | p. 61 |
Stress Reactions and Stress Fractures | p. 61 |
Knee Injuries | p. 61 |
Common Causes of Aerobics Injuries | p. 62 |
Training Errors | p. 62 |
Anatomical Problems | p. 62 |
Improper Footwear | p. 62 |
Training Surfaces | p. 62 |
Program Imbalance | p. 62 |
Use of Low Weights | p. 62 |
Improper Body Alignment | p. 63 |
Muscle Imbalance | p. 63 |
Nonballistic Stretching | p. 63 |
Exercises to Avoid | p. 63 |
Heat and Humidity | p. 67 |
Exercise-Induced Asthma | p. 68 |
Exercise Intolerance | p. 68 |
Cardiac Risk Factors | p. 69 |
Summary | p. 69 |
Low-Impact Aerobics | p. 70 |
Definition | p. 71 |
Impact and Injuries | p. 71 |
Protecting the Knees | p. 72 |
Low-Back Precautions | p. 72 |
The Question of Weights | p. 72 |
Checklist for Knee Protection | p. 72 |
When Not to Use Weights | p. 73 |
Low-Impact versus Low-Intensity | p. 73 |
Aqua Aerobics Exercise | p. 73 |
Body Sculpting | p. 74 |
Other Low-Impact Alternatives | p. 74 |
Benefits | p. 74 |
Summary | p. 75 |
Pregnancy and Aerobic Dance Exercise | p. 76 |
Value | p. 77 |
Special Precautions | p. 77 |
Medical Clearance | p. 77 |
Fluids | p. 77 |
Warning Signs that Indicate the Need to Stop Exercising | p. 77 |
Modifications to an Aerobic Exercise Program | p. 77 |
Warm-Up | p. 77 |
Cardiovascular Work | p. 78 |
Floor Work | p. 78 |
Cool-Down Stretches | p. 79 |
Special Exercises | p. 80 |
Low-Impact Movement | p. 80 |
Kegel Exercises | p. 80 |
Standing Work | p. 80 |
Controversial Exercises | p. 81 |
Exercises to Avoid | p. 81 |
High Knee Lifts | p. 81 |
Quick Lateral Movements | p. 81 |
High-Impact Jumping and Jarring | p. 81 |
Weights | p. 81 |
Traditional Rejects | p. 81 |
Prone Position | p. 81 |
Summary | p. 81 |
Selecting a Class | p. 83 |
What to Look for in a Good Instructor | p. 84 |
Characteristics of a Good Instructor | p. 84 |
The Aerobic Dance Exercise Class | p. 84 |
Checklist for Selecting a Facility | p. 85 |
Selecting a Facility | p. 85 |
Summary | p. 86 |
A Guide to Buying Media for Personal Use | p. 87 |
Selecting a Videotape | p. 88 |
Evaluating a Videotape | p. 88 |
Purchasing a Videotape | p. 88 |
Selecting Music to Create Your Own Routines | p. 88 |
Checklist for Videotape Evaluation | p. 89 |
Summary | p. 89 |
Being Creative: Choreographing Your Own Routines | p. 90 |
Creating Your Dance Exercise Routine | p. 91 |
Simple 8-Count Phrases of Movement | p. 91 |
Summary | p. 98 |
Becoming an Instructor | p. 99 |
Where to Study to Become an Instructor | p. 100 |
Checklist: Do I Want to Become an Instructor? | p. 101 |
Summary | p. 101 |
Self-Test | p. 101 |
Glossary | p. 103 |
Index | p. 107 |
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