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Aerobics Today

ISBN-10: 0314689532
ISBN-13: 9780314689535
Edition: 1st
List price: $19.25
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Description: AEROBICS TODAY illustrates the benefits of aerobic exercise for levels of involvement from beginner to instructor, with a focus on understanding the basics. Careful attention has been paid to laying the foundation for a safe, enjoyable, and  More...

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Book details

List price: $19.25
Edition: 1st
Publisher: West Publishing Company, College & School Division
Binding: Paperback
Pages: 151
Language: English

AEROBICS TODAY illustrates the benefits of aerobic exercise for levels of involvement from beginner to instructor, with a focus on understanding the basics. Careful attention has been paid to laying the foundation for a safe, enjoyable, and successful exercise routine.

Prefacep. xv
Introductionp. 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 Fitnessp. 5
Summaryp. 5
Components of Fitness and Exercisep. 6
Components of Fitnessp. 7
Cardiovascular Efficiency and Endurancep. 8
Muscular Strengthp. 8
Muscular Endurancep. 8
Flexibilityp. 8
Body Compositionp. 8
Your Heartp. 9
Resting Heart Ratep. 9
Taking The Pulsep. 9
Target Heart Ratep. 10
Checklist for Taking Your Pulsep. 10
The Karvonen Methodp. 11
The American College of Sports Medicine Methodp. 11
Recovery Heart Ratep. 12
Monitoring Your Heart Ratep. 12
Frequency of Exercisep. 12
Intensity of Exercisep. 12
Duration of Exercisep. 13
Lifestyles and the Development of Cardiovascular Diseasep. 13
Coronary Heart Diseasep. 14
Who Gets Cardiovascular Diseases?p. 14
Major Risk Factorsp. 14
Smokingp. 14
Excess Body Weightp. 14
Ideal Body Weightp. 14
Determining Your BMIp. 15
Waist Circumferencep. 16
Calorie/Weight Chartp. 16
High Blood Pressurep. 16
High Blood Cholesterolp. 17
Having Your Cholesterol Checkedp. 17
Total Blood Cholesterolp. 17
High-Density Lipoproteinp. 17
Low-Density Lipoproteinp. 17
Other Important Risk Factorsp. 18
Physical Inactivityp. 18
Diabetesp. 18
Stressp. 18
Alcoholp. 18
Preventing Heart Diseasep. 19
Summaryp. 19
Committing Yourself to a Workoutp. 20
Benefits of an Aerobic Exercise Classp. 21
Components of a Good Classp. 21
Warm-Up and Stretchingp. 21
Checklist for Your First Aerobics Classp. 22
Cardiovascular/Aerobics Workp. 22
Checklist for Warm-Upp. 23
Strengthening and Toning Workp. 23
Cool-Down and Flexibilityp. 23
Frequency of Workoutsp. 23
How Long Before Results Are Apparent?p. 24
What to Wear to Classp. 24
Selecting Shoesp. 24
Summaryp. 25
Motivationp. 26
Negative Motivationp. 27
Positive Motivationp. 27
Inner-Directed verses Outer-Directedp. 28
Why You Keep Goingp. 28
Checklist for Mental Benefits of Aerobicsp. 29
Setting Personal Goalsp. 29
Following the Goals with Actionp. 29
Checklist for Personal Goal Settingp. 30
Visualizationp. 30
Checklist for Mental Imageryp. 31
Additional Tips to Keep you Motivatedp. 31
Summaryp. 31
Assessing Your Fitness Levelp. 32
What Condition Are You In Now?p. 33
Assessing Your Personal Measurementsp. 33
Testing Your Aerobic Capacityp. 34
3-Minute Step Test (Aerobic Assessment)p. 34
Testing Your General Flexibilityp. 36
Student Health Historyp. 37
Summaryp. 38
Checklist: Semester Progress Chartp. 39
Your Personal Workoutp. 40
Your Pre-Class Warm-Upp. 41
Stretches and Isolationsp. 41
Head Isolationsp. 41
Shoulder Circlesp. 42
Rib Isolationsp. 42
Rib Circlesp. 42
Hip Isolationsp. 42
Hip Circlesp. 42
Deep Lungep. 43
Side Lungep. 43
Hamstring Stretchp. 43
Quadriceps Stretchp. 44
Calf Stretchesp. 44
Ankle Circlesp. 44
Ankle Raisesp. 44
Heel Walkingp. 45
Sitting Straddle Side Stretchp. 45
Sitting Straddle Forward Stretchp. 45
Strengthening Exercisesp. 45
Push-Upsp. 45
Reverse Push-Upsp. 46
Abdominal Curl-Upsp. 46
Donkey Leg Liftsp. 48
Straight Leg Liftsp. 48
Side Leg Liftsp. 48
Bent Side Leg Liftsp. 49
Pelvic Lifts/Buttocks Exercisep. 50
Summaryp. 50
Checklist for Your Personal Workoutp. 51
Nutritionp. 52
Basic Nutrition Guidelinesp. 53
Keep Variety in Your Dietp. 53
Carbohydratesp. 53
Fiberp. 53
Proteinsp. 53
Checklist for Calories Contained in Four Food Groupsp. 54
Fatsp. 54
Water and Hydrationp. 54
Vitamins and Mineralsp. 54
Weight Controlp. 55
Checklist for Calculating Desirable Body Weightp. 56
Body Compositionp. 56
Weight Lossp. 56
Summaryp. 57
Injury Preventionp. 59
Prevention of Injuryp. 60
Pain versus Exercise Discomfortp. 60
Treatment for Routine Injuriesp. 60
Checklist for Treating Injuriesp. 60
Overuse Injuriesp. 61
Plantar Fasciitisp. 61
Achilles' Tendonitisp. 61
Shin Splintsp. 61
Stress Reactions and Stress Fracturesp. 61
Knee Injuriesp. 61
Common Causes of Aerobics Injuriesp. 62
Training Errorsp. 62
Anatomical Problemsp. 62
Improper Footwearp. 62
Training Surfacesp. 62
Program Imbalancep. 62
Use of Low Weightsp. 62
Improper Body Alignmentp. 63
Muscle Imbalancep. 63
Nonballistic Stretchingp. 63
Exercises to Avoidp. 63
Heat and Humidityp. 67
Exercise-Induced Asthmap. 68
Exercise Intolerancep. 68
Cardiac Risk Factorsp. 69
Summaryp. 69
Low-Impact Aerobicsp. 70
Definitionp. 71
Impact and Injuriesp. 71
Protecting the Kneesp. 72
Low-Back Precautionsp. 72
The Question of Weightsp. 72
Checklist for Knee Protectionp. 72
When Not to Use Weightsp. 73
Low-Impact versus Low-Intensityp. 73
Aqua Aerobics Exercisep. 73
Body Sculptingp. 74
Other Low-Impact Alternativesp. 74
Benefitsp. 74
Summaryp. 75
Pregnancy and Aerobic Dance Exercisep. 76
Valuep. 77
Special Precautionsp. 77
Medical Clearancep. 77
Fluidsp. 77
Warning Signs that Indicate the Need to Stop Exercisingp. 77
Modifications to an Aerobic Exercise Programp. 77
Warm-Upp. 77
Cardiovascular Workp. 78
Floor Workp. 78
Cool-Down Stretchesp. 79
Special Exercisesp. 80
Low-Impact Movementp. 80
Kegel Exercisesp. 80
Standing Workp. 80
Controversial Exercisesp. 81
Exercises to Avoidp. 81
High Knee Liftsp. 81
Quick Lateral Movementsp. 81
High-Impact Jumping and Jarringp. 81
Weightsp. 81
Traditional Rejectsp. 81
Prone Positionp. 81
Summaryp. 81
Selecting a Classp. 83
What to Look for in a Good Instructorp. 84
Characteristics of a Good Instructorp. 84
The Aerobic Dance Exercise Classp. 84
Checklist for Selecting a Facilityp. 85
Selecting a Facilityp. 85
Summaryp. 86
A Guide to Buying Media for Personal Usep. 87
Selecting a Videotapep. 88
Evaluating a Videotapep. 88
Purchasing a Videotapep. 88
Selecting Music to Create Your Own Routinesp. 88
Checklist for Videotape Evaluationp. 89
Summaryp. 89
Being Creative: Choreographing Your Own Routinesp. 90
Creating Your Dance Exercise Routinep. 91
Simple 8-Count Phrases of Movementp. 91
Summaryp. 98
Becoming an Instructorp. 99
Where to Study to Become an Instructorp. 100
Checklist: Do I Want to Become an Instructor?p. 101
Summaryp. 101
Self-Testp. 101
Glossaryp. 103
Indexp. 107
Table of Contents provided by Syndetics. All Rights Reserved.

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