Fitness Through Aerobics

by Bishop, Jan Galen

• ISBN13: 9780205341016
• ISBN10: 0205341012
• Edition: 5TH
• Format: Paperback
• Copyright: 2002-01-01
• Publisher: Benjamin Cummings

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