Health Fitness Instructor's Handbook

by Howley, Edward T.; Franks, B. Don

• ISBN13: 9780873229586
• ISBN10: 0873229584
• Format: Hardcover
• Copyright: 1997-08-01
• Publisher: Human Kinetics

Summary

Health Fitness Instructor's Handbook is the most comprehensive and up-to-date book available for health and fitness professionals who want to learn about the latest advances in physical fitness. Respected exercise scientists Edward T. Howley and B. Don Franks have teamed up with eight contributors to provide the latest information on the following: the scientific foundations of physical activity and fitness; nutrition, body composition, and weight management; the components of fitness; exercise prescription; and exercise programming considerations. This third edition has been updated according to 1995 ACSM objectives for Health/Fitness Instructor and Exercise Leader certifications and the Surgeon General's Report on Physical Activity and Health. Plus, the book features a better organization with a heavier focus on exercise prescription; new chapters on metabolic costs of physical activity, weight management, and exercise prescription for special populations; new in-text reviews linked to learning objectives; and case studies for every chapter.

Table of Contents

Introduction	xi
PART I PHYSICAL ACTIVITY, FITNESS, AND HEALTH	1	(46)
Chapter 1 Physical Activity and Health	3	(18)
Connections Between Physical Activity and Health	4	(1)
What We Know About Physical Activity, Fitness, and Health	5	(4)
Physical Activity and Prevention of Premature Health Problems	9	(3)
Implications for Fitness Professionals	12	(6)
Source List	18	(3)
Chapter 2 Physical Fitness and Performance	21	(10)
Physical Fitness Goals	22	(1)
Performance Goals	23	(1)
Components of Physical Fitness and Performance	23	(3)
Behaviors That Support Fitness and Performance Components	26	(1)
Common Behaviors for Fitness and Health	27	(1)
Setting Fitness Goals	28	(1)
Taking Control of Personal Health Status	28	(1)
Source List	29	(2)
Chapter 3 Health Appraisal	31	(16)
Evaluating Health Status	32	(6)
Making Decisions Based on Health Status	38	(5)
Change of Health/Fitness Status	43	(2)
Source List	45	(2)
PART II SCIENTIFIC FOUNDATIONS OF PHYSICAL ACTIVITY AND FITNESS	47	(100)
Chapter 4 Exercise Physiology	49	(30)
Relationship of Energy and Work	51	(1)
Understanding Muscle Structure and Function	52	(6)
Metabolic, Cardiovascular, and Respiratory Responses to Exercise	58	(4)
Graded Exercise Test (GXT)	62	(8)
Effects of Endurance Training and Detraining on Physiological Responses to Exercise	70	(2)
Cardiovascular Responses to Exercise for Females and Males	72	(1)
Cardiovascular Responses to Isometric Exercise and Weight Lifting	73	(2)
Regulating Body Temperature	75	(3)
Source List	78	(1)
Chapter 5 Functional Anatomy and Biomechanics	79	(32)
Understanding Skeletal Anatomy	81	(2)
Structure and Function of the Joints	83	(1)
Factors That Determine Direction and Range of Motion	84	(6)
Voluntary (Skeletal) Muscle	90	(6)
Tips for Exercising Muscle Groups and Some Common Exercise Mistakes	96	(4)
Muscle Group Involvement in Selected Activities	100	(4)
Basic Mechanical Concepts Related to Human Movement	104	(5)
Common Mechanical Errors During Locomotion, Throwing, and Striking	109	(1)
Source List	110	(1)
Chapter 6 Measurement and Evaluation	111	(14)
Establishing Validity	112	(1)
Tips for Increasing the Accuracy of Testing	113	(2)
Using Test Scores in a Fitness Program	115	(4)
Calibrating Equipment	119	(5)
Source List	124	(1)
Chapter 7 Energy Costs of Physical Activity	125	(22)
Ways to Measure Energy Expenditure	126	(2)
Ways to Express Energy Expenditure	128	(2)
Formulas for Estimating the Energy Cost of Activities	130	(1)
Energy Requirements of Walking, Running, Cycle Ergometry, and Stepping	130	(12)
Energy Requirements of Other Activities	142	(4)
Source List	146	(1)
PART III NUTRITION, BODY COMPOSITION, AND WEIGHT MANAGEMENT	147	(52)
Chapter 8 Nutrition	149	(16)
Six Classes of Essential Nutrients	150	(7)
Assessing Dietary Intake	157	(1)
Recommendations for Dietary Intake	157	(2)
Diet, Exercise, and the Blood Lipid Profile	159	(2)
Nutrition for Physically Active Individuals	161	(2)
Source List	163	(2)
Chapter 9 Body Composition	165	(18)
Health and Body Composition	166	(1)
Introduction to Body Composition Assessment	167	(1)
Methods for Assessing Body Composition	168	(12)
Calculating Target Body Weight	180	(1)
Source List	181	(2)
Chapter 10 Weight Management	183	(16)
Increasing Prevalence of Obesity in the United States	184	(1)
Etiology of Obesity	185	(1)
Healthy Ways to Lose Weight	186	(4)
Behavior Modification Techniques for Weight Loss and Maintenance	190	(4)
Gimmicks and Gadgets for Weight Loss	194	(1)
Body Weight and Psychological Factors	194	(1)
Disordered Eating Patterns	195	(1)
Strategies for Gaining Weight	196	(1)
Source List	197	(2)
PART IV COMPONENTS OF FITNESS	199	(64)
Chapter 11 Cardiorespiratory Fitness	201	(28)
Why Test Cardiorespiratory Fitness?	203	(1)
Risks of CRF Testing	203	(1)
Testing Sequence	203	(3)
Field Tests	206	(6)
Graded Exercise Tests (GXTs)	212	(2)
Common Variables Measured During a GXT	214	(2)
Exercise Testing Equipment and Calibration	216	(1)
Procedures for Graded Exercise Testing	217	(1)
When to Use Submaximal and Maximal Tests	217	(11)
Source List	228	(1)
Chapter 12 Muscular Strength and Endurance	229	(18)
Muscular Strength and Endurance	230	(1)
General Adaptations to Resistance Training	231	(4)
Muscle Soreness	235	(1)
Muscle Fatigue	236	(1)
Assessing Muscular Strength	236	(2)
Assessing Muscular Endurance	238	(1)
Source List	239	(1)
Appendix	240	(7)
Chapter 13 Flexibility and Low-Back Function	247	(16)
Factors Affecting Range of Motion (ROM)	249	(1)
Range of Motion and Low-Back Function	250	(2)
Measuring Spine and Hip-Joint Range of Motion	252	(4)
Source List	256	(1)
Appendix	257	(6)
PART V EXERCISE PRESCRIPTION FOR HEALTH AND FITNESS	263	(110)
Chapter 14 Exercise Prescription for Cardiorespiratory Fitness	265	(26)
Prescribing Exercise	266	(3)
Exercise Training Principles: Basis for Physiological Changes	269	(1)
General Guidelines for Cardiorespiratory Fitness Programs	270	(1)
Formulating the Exercise Prescription	271	(2)
Determining Intensity	273	(4)
Exercise Recommendations for the Untested Masses	277	(1)
Exercise Programming for the Fit Population	278	(1)
Exercise Prescriptions Using Complete GXT Results	278	(2)
Program Selection	280	(1)
Environmental Concerns	281	(7)
Source List	288	(3)
Chapter 15 Exercise Prescription for Strength, Endurance, and Bone Density	291	(24)
Training Considerations for Increasing Muscle Strength/Endurance and Bone Density	292	(1)
Aerobic and Anaerobic Adaptations With Training	293	(2)
Weight Training Methods	295	(6)
Comparing Weight Training Methods	301	(1)
Systems of Resistance Training	302	(1)
Weight Training and Bone Mineral Density	303	(1)
Training Maintenance and Overtraining	304	(1)
Exercise Warm-Up and Cool-Down	304	(1)
Weight Training Safety Tips	305	(1)
Exercise Prescription Overview for Weight Training	306	(2)
Source List	308	(2)
Appendix	310	(5)
Chapter 16 Exercise Prescription for Flexibility and Low-Back Function	315	(16)
Anatomy of the Spine	316	(2)
Spinal Movement	318	(2)
Mechanics of the Spine and Hip Joint	320	(1)
Low-Back Pain: A Repetitive Microtrauma Injury	320	(1)
Exercise Considerations: Preventive and Therapeutic	321	(2)
Prophylactic Exercises for Enhancing Low-Back Function	323	(1)
Source List	324	(1)
Appendix	325	(6)
Chapter 17 Exercise Leadership for Health and Fitness	331	(22)
Effective Leadership	333	(6)
Progression of Activities	339	(1)
Walk/Jog/Run Programs	339	(5)
Cycling	344	(1)
Games	344	(2)
Aquatic Activities	346	(1)
Exercising to Music	347	(4)
Exercise Equipment	351	(1)
Circuit Training	351	(1)
Source List	352	(1)
Chapter 18 Exercise Prescriptions for Special Populations	353	(20)
Exercise Prescription for Children	354	(2)
Exercise Prescription for the Elderly	356	(2)
Exercise Prescription for Pregnant Women	358	(2)
Exercise Prescription for Controlled Diseases/Disabilities	360	(10)
Source List	370	(3)
PART VI EXERCISE PROGRAMMING CONSIDERATIONS	373	(101)
Chapter 19 Human Behavior/Psychology, Stress, and Health	375	(14)
Relaxation/Arousal Balance	376	(1)
Personality-Related Variables and Physical Activity Programming	377	(3)
Understanding the Personalities of Participants	380	(1)
Stress Continuums	381	(2)
Physical Activity and Stress	383	(1)
Relationship Between Stress and Health	384	(1)
Recommendations for Maintaining Healthy Stress Levels	385	(2)
Teaching People to Relax	387	(1)
Source List	388	(1)
Chapter 20 Behavior Modification	389	(16)
Transtheoretical Model of Behavior Change	390	(2)
Promoting Exercise: Targeting Precontemplators and Contemplators	392	(3)
Methods of Behavior Change	395	(2)
Relapse Prevention	397	(3)
Health Fitness Counseling	400	(2)
Source List	402	(3)
Chapter 21 Injury Prevention and Treatment	405	(28)
Preventing Injuries	406	(3)
Injury Treatment	409	(5)
Environmental Concerns	414	(6)
Medical Concerns	420	(2)
Common Orthopedic Problems	422	(1)
CPR and Emergency Procedures	423	(9)
Source List	432	(1)
Chapter 22 Exercise Related to ECG and Medications	433	(24)
Understanding the Structure of the Heart	434	(1)
Oxygen Use by the Heart	435	(1)
Electrophysiology of the Heart	436	(1)
Conduction System of the Heart	437	(1)
Basic Information for Interpreting the Electrocardiogram	438	(10)
Cardiovascular Medications	448	(7)
Source List	455	(2)
Chapter 23 Program Administration/Management	457	(17)
Setting Long-Range Goals	458	(1)
Managing Personnel	459	(2)
Developing a Successful Program	461	(4)
Developing a Budget	465	(4)
Acquiring Equipment and Supplies	469	(1)
Communicating Effectively	469	(2)
Keeping Records	471	(1)
Evaluating the Program	471	(2)
Source List	473	(1)
Appendix A Case Study Answers	474	(8)
Appendix B Calculation of Oxygen Uptake and Carbon Dioxide Production	482	(4)
Appendix C Energy Costs of Various Physical Activities	486	(8)
Appendix D Recommended Dietary Allowances and Intakes	494	(3)
Appendix E Medications and Their Effects	497	(5)
Bibliography	502	(21)
Credits	523	(4)
Index	527	(10)
About the Authors	537