Preface | p. ix |
Aerobics, Wellness, and You! | p. 1 |
Aerobics | p. 1 |
Wellness and You | p. 2 |
Exercise and Wellness | p. 3 |
The Physical Benefits of Aerobic Dance Exercise | p. 5 |
Summary | p. 11 |
Knowledge Tips | p. 12 |
Individual Differences: Let's Talk About You | p. 13 |
Exercise and Back Care | p. 14 |
Exercise and Asthma | p. 15 |
Exercise and Diabetes | p. 15 |
Exercise and Pregnancy | p. 15 |
Exercise and Hypertension | p. 17 |
Exercise and Low-Risk Coronary Artery Diseases (CAD) | p. 17 |
Exercise and Aging | p. 17 |
Summary | p. 18 |
Knowledge Tips | p. 18 |
The Aerobics Look: Clothing and Equipment | p. 19 |
Shoes | p. 19 |
Other Clothing | p. 21 |
Equipment | p. 22 |
Summary | p. 23 |
Knowledge Tips | p. 23 |
Fitness Components and Exercise Principles | p. 25 |
Components of Fitness | p. 25 |
Principles of Exercise | p. 26 |
Summary | p. 28 |
Knowledge Tips | p. 28 |
The Aerobic Target Zone | p. 29 |
Frequency | p. 29 |
Time | p. 29 |
Intensity | p. 30 |
Summary | p. 36 |
Knowledge Tips | p. 36 |
Setting Goals and Reaching Your Dream | p. 37 |
Establishing Your Fitness Goals | p. 37 |
Finding Motivation | p. 40 |
Choosing the Activity | p. 40 |
Tracking Your Progress | p. 41 |
Evaluating the Program and Your Goals | p. 41 |
Protecting Your Commitment | p. 42 |
Summary | p. 43 |
Knowledge Tips | p. 43 |
Posture: A Dynamic Concept | p. 45 |
Flexibility and Posture | p. 45 |
Muscle Strength and Body Alignment | p. 45 |
Exercise Alignment Checks | p. 46 |
Posture and Healthy Living | p. 48 |
Other Influences on Posture | p. 48 |
Posture and Sports and Dance | p. 51 |
Summary | p. 52 |
Knowledge Tips | p. 52 |
Warm-Up/Cool-Down: Flexibility | p. 53 |
Warm-Up | p. 53 |
Flexibility Exercises | p. 56 |
Cool-Down | p. 66 |
Summary | p. 67 |
Knowledge Tips | p. 67 |
Rhythmic Aerobics: Variations and Styles | p. 69 |
Dance Aerobics | p. 69 |
Combat and Martial Arts Aerobics | p. 69 |
Cardio-Machine Aerobics | p. 70 |
The Aerobics Portion of Class | p. 70 |
Techniques That Apply to All Rhythmic Aerobics | p. 71 |
High-Impact Aerobics | p. 71 |
Low-Impact Aerobics | p. 72 |
Step Aerobics | p. 73 |
Basic Steps for Step Aerobics | p. 73 |
Water Aerobics | p. 78 |
Circuit Aerobics | p. 80 |
Slide Aerobics | p. 80 |
Aerobics Videotapes | p. 83 |
Commonly Asked Questions | p. 83 |
Summary | p. 84 |
Knowledge Tips | p. 84 |
Body Toning Through Resistance Exercises | p. 85 |
Benefits of Muscular Strength and Endurance | p. 85 |
Resistance Exercises: Before, After, or During Aerobics? | p. 86 |
Achieving Resistance | p. 86 |
The Muscular Strength-Endurance Continuum | p. 86 |
Frequency | p. 86 |
Intensity | p. 87 |
Time | p. 87 |
Static and Dynamic Training | p. 87 |
Technique Tips for Resistance Exercises | p. 88 |
Resistance Exercises | p. 89 |
Summary | p. 102 |
Knowledge Tips | p. 102 |
Weights, Bands, Water: Adding Resistance | p. 103 |
Weights | p. 103 |
Resistance Exercises with Weights | p. 104 |
Exercise Bands | p. 109 |
Resistance Exercises with Bands | p. 109 |
Water | p. 114 |
Resistance Exercises in the Water | p. 115 |
Summary | p. 115 |
Knowledge Tips | p. 116 |
Nutrition and Weight Control | p. 117 |
Basic Nutritional Information | p. 117 |
The Food Pyramid | p. 120 |
Weight Control Information | p. 121 |
Weight Management | p. 127 |
Commonly Asked Questions | p. 130 |
Summary | p. 131 |
Knowledge Tips | p. 132 |
Prevention and Care | p. 133 |
Foot Injuries | p. 133 |
Shin Injuries | p. 134 |
Knee Injuries | p. 135 |
Multiple Site Injuries | p. 135 |
Heat-Related Injuries | p. 137 |
Commonly Asked Qustions | p. 137 |
Summary | p. 138 |
Knowledge Tips | p. 138 |
A Lifetime of Aerobics ... | p. 139 |
Summary | p. 141 |
Knowledge Tips | p. 141 |
Muscles of the Body | p. 143 |
Internet Resources | p. 145 |
Worksheets | |
Health and Fitness History | p. 147 |
Summary Record Sheet | p. 149 |
Calculating Your Target Heart Rate--MHR Formula | p. 151 |
Calculating Your Target Heart Rate--Karvonen Formula | p. 153 |
Heart Rate Chart | p. 155 |
Goal Setting | p. 157 |
Fitness Log | p. 159 |
Cardiorespiratory Fitness--Step Test | p. 161 |
Cardiorespiratory Fitness--12-Minute Walk/Run Test | p. 163 |
Cardiorespiratory Fitness--1.5-Mile Timed Run Test | p. 165 |
Flexibility--Trunk Forward Flexion Tests | p. 167 |
Quick Check Flexibility Tests | p. 169 |
Muscular Endurance--Partial Curl-Up Test | p. 173 |
Muscular Endurance--Push-Up Test | p. 175 |
Healthy Weight--Waist/Hip Ratio, BMI, Percent Fat | p. 177 |
Nutrition Awareness--Weekday | p. 179 |
Nutrition Awareness--Weekend Day | p. 181 |
Bibliography | p. 183 |
Glossary | p. 189 |
Index | p. 193 |
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