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Planning a Successful Exercise Program | |
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The Participants: Know Their Individual Needs | |
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Defining Frail Elders and Special Needs | |
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Common Medical Disorders in the Elderly | |
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Summary | |
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The Exercise Program: Make It Motivating, Safe, and Effective | |
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Make It Motivating | |
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Make It Safe | |
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Make It Effective | |
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Summary | |
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The Leader: Steps to Success | |
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Creating a Sense of Fun and Community | |
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How to Set Up a Group Exercise Class | |
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Helpful Tips for Opening Your Exercise Class | |
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Successful Strategies for Leading Your Exercise Class | |
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Helpful Tips for Closing Your Exercise Class | |
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Summary | |
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Implementing an Exercise Program | |
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Warm-Up First: Range-of-Motion, Stretching, Posture, and Breathing Exercises | |
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Guidelines for Warm-Up Exercises | |
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Safety Precautions for Warm-Up Exercises | |
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Basic Seated Warm-Up Exercises | |
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Basic Standing Warm-Up Exercises | |
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Variations and Progression | |
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Aerobic Training for Cardiovascular Endurance (by Janie Clark, MA) | |
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Basic Seated Aerobic Exercises | |
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Basic Standing Aerobic Exercises | |
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Variations and Progression | |
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Illustrated Aerobic Exercises | |
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Resistance Training for Muscular Strength and Endurance | |
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Myths About Resistance Training | |
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Basic Seated Resistance Exercises | |
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Basic Standing Resistance and Balance Exercises | |
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Variations and Progression | |
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Illustrated Resistance Exercises | |
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Cool-Down: Stretching and Relaxation Exercises | |
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Guidelines for Cool-Down Exercises | |
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Safety Precautions for Cool-Down Exercises | |
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Basic Seated Cool-Down Exercises | |
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Basic Standing Stretching Exercises | |
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Variations and Progression | |
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Illustrated Stretching Exercises | |
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Putting Your Exercise Program Together | |
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Designing Your Exercise Program | |
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Scheduling Your Exercise Classes | |
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Modifying the Exercises | |
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Progressing Your Exercise Class | |
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Maintaining Fitness Results | |
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Monitoring Attendance and Progress | |
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Appendices | |
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Physiological Benefits of Physical Activity for Older Persons | |
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Psychological Benefits of Physical Activity for Older Persons | |
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Statement of Medical Clearance for Exercise | |
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Cover Letter to Physician | |
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Medical History and Risk Factor Questionnaire | |
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Exercise Program Informed Consent | |
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Par-Q and You: Fitness Questionnaire | |
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Fitness Goal Map | |
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Exercise Equipment Chart | |
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Muscles of the Human Body | |
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Resistance Training Log | |
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Glossary | |
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References | |
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Suggested Resources | |
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Index | |