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Fitness Through Aerobics,9780205341016

Fitness Through Aerobics

by
Edition:
5TH
ISBN13:

9780205341016

ISBN10:
0205341012
Format:
Paperback
Pub. Date:
1/1/2002
Publisher(s):
Benjamin Cummings
List Price: $30.60
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Summary

Fitness Through Aerobics uses unique tools and strategies to put vital health and fitness information directly into the hands of students. Using the most up-to-date fitness and wellness information on aerobic dance exercise, the 5th edition reflects current trends in group fitness by adding information and photographs for resistance exercises using weights. It also includes a discussion of other group fitness activities, such as group cycling and stair stepping. A list of Websites and new worksheets (such as BMI) make it even easier for instructors and students to access and apply information.

Table of Contents

Preface ix
Aerobics, Wellness, and You!
1(12)
Aerobics
1(1)
Wellness and You
2(1)
Exercise and Wellness
3(2)
The Physical Benefits of Aerobic Dance Exercise
5(6)
Summary
11(2)
Knowledge Tips
12(1)
Individual Differences: Let's Talk About You
13(6)
Exercise and Back Care
14(1)
Exercise and Asthma
15(1)
Exercise and Diabetes
15(1)
Exercise and Pregnancy
15(2)
Exercise and Hypertension
17(1)
Exercise and Low-Risk Coronary Artery Diseases (CAD)
17(1)
Exercise and Aging
17(1)
Summary
18(1)
Knowledge Tips
18(1)
The Aerobics Look: Clothing and Equipment
19(6)
Shoes
19(2)
Other Clothing
21(1)
Equipment
22(1)
Summary
23(2)
Knowledge Tips
23(2)
Fitness Components and Exercise Principles
25(4)
Components of Fitness
25(1)
Principles of Exercise
26(2)
Summary
28(1)
Knowledge Tips
28(1)
The Aerobic Target Zone
29(8)
Frequency
29(1)
Time
29(1)
Intensity
30(6)
Summary
36(1)
Knowledge Tips
36(1)
Setting Goals and Reaching Your Dream
37(8)
Step One: Establishing Your Fitness Goals
37(3)
Step Two: Finding Motivation
40(1)
Step Three: Choosing the Activity
40(1)
Step Four: Tracking Your Progress
41(1)
Step Five: Evaluating the Program and Your Goals
41(1)
Step Six: Protecting Your Commitment
42(1)
Summary
43(2)
Knowledge Tips
43(2)
Posture: A Dynamic Concept
45(8)
Flexibility and Posture
45(1)
Muscle Strength and Body Alignment
45(1)
Exercise Alignment Checks
46(2)
Posture and Healthy Living
48(1)
Other Influences on Posture
48(3)
Posture and Sports and Dance
51(1)
Summary
52(1)
Knowledge Tips
52(1)
Warm-Up/Cool-Down: Flexibility
53(16)
Warm-Up
53(3)
Flexibility Exercises
56(10)
Cool-Down
66(1)
Summary
67(2)
Knowledge Tips
67(2)
Rhythmic Aerobics: Variations and Styles
69(16)
Dance Aerobics
69(1)
Combat and Martial Arts Aerobics
69(1)
Cardio-Machine Aerobics
70(1)
The Aerobics Portion of Class
70(1)
Techniques That Apply to All Rhythmic Aerobics
71(1)
High-Impact Aerobics
71(1)
Low-Impact Aerobics
72(1)
Step Aerobics
73(1)
Basic Steps for Step Aerobics
73(5)
Water Aerobics
78(2)
Circuit Aerobics
80(1)
Slide Aerobics
80(3)
Aerobics Videotapes
83(1)
Commonly Asked Questions
83(1)
Summary
84(1)
Knowledge Tips
84(1)
Body Toning Through Resistance Exercises
85(18)
Benefits of Muscular Strength and Endurance
85(1)
Resistance Exercises: Before, After, or During Aerobics?
86(1)
Achieving Resistance
86(1)
The Muscular Strength-Endurance Continuum
86(1)
Frequency
86(1)
Intensity
87(1)
Time
87(1)
Static and Dynamic Training
87(1)
Technique Tips for Resistance Exercises
88(1)
Resistance Exercises
89(13)
Summary
102(1)
Knowledge Tips
102(1)
Weights, Bands, Water: Adding Resistance
103(14)
Weights
103(1)
Resistance Exercises with Weights
104(5)
Exercise Bands
109(1)
Resistance Exercises with Bands
109(5)
Water
114(1)
Resistance Exercises in the Water
115(1)
Summary
115(2)
Knowledge Tips
116(1)
Nutrition and Weight Control
117(16)
Basic Nutritional Information
117(3)
The Food Pyramid
120(1)
Weight Control Information
121(6)
Weight Management
127(3)
Commonly Asked Questions
130(1)
Summary
131(2)
Knowledge Tips
132(1)
Prevention and Care
133(6)
Foot Injuries
133(1)
Shin Injuries
134(1)
Knee Injuries
135(1)
Multiple Site Injuries
135(2)
Heat-Related Injuries
137(1)
Commonly Asked Qustions
137(1)
Summary
138(1)
Knowledge Tips
138(1)
A Lifetime of Aerobics...
139(4)
Summary
141(2)
Knowledge Tips
141(2)
APPENDIX 1 Muscles of the Body 143(2)
APPENDIX 2 Internet Resources 145(38)
WORKSHEETS
Health and Fitness History
147(2)
Summary Record Sheet
149(2)
Calculating Your Target Heart Rate--MHR Formula
151(2)
Calculating Your Target Heart Rate--Karvonen Formula
153(2)
Heart Rate Chart
155(2)
Goal Setting
157(2)
Fitness Log
159(2)
Cardiorespiratory Fitness--Step Test
161(2)
Cardiorespiratory Fitness--12-Minute Walk/Run Test
163(2)
Cardiorespiratory Fitness-1.5-Mile Timed Run Test
165(2)
Flexibility--Trunk Forward Flexion Tests
167(2)
Quick Check Flexibility Tests
169(4)
Muscular Endurance--Partial Curl-Up Test
173(2)
Muscular Endurance--Push-Up Test
175(2)
Healthy Weight--Waist/Hip Ratio, BMI, Percent Fat
177(2)
Nutrition Awareness--Weekday
179(2)
Nutrition Awareness--Weekend Day
181(2)
Bibliography 183(6)
Glossary 189(4)
Index 193


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