Aerobics Today

Name: Aerobics Today
Availability: OutOfStock
ISBN: 9780314689535

ISBN-10: 0314689532

ISBN-13: 9780314689535

Edition: 1st

Authors: Carole M. Casten, Peg Jordan, Clyde Perlee

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 successful exercise routine.

Book details

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

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
Table of Contents provided by Syndetics. All Rights Reserved.