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Water Aerobics for Fitness and Wellness

by
Edition:
2nd
ISBN13:

9780895824578

ISBN10:
0895824574
Format:
Paperback
Pub. Date:
4/1/1999
Publisher(s):
Brooks Cole

Questions About This Book?

What version or edition is this?
This is the 2nd edition with a publication date of 4/1/1999.
What is included with this book?
  • The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any CDs, lab manuals, study guides, etc.

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Summary

This completely revised and updated second edition offers the latest information for obtaining and maintaining wellness through water aerobics. Full of photos and illustrations, the book is appropriate for water aerobic classes or activity programs in colleges and universities, health/fitness clubs, and health promotion programs in general. Since most theoretical information is often overlooked, the use of this text will provide an excellent resource guide to all participants.

Table of Contents

Why Water Aerobics?
1(6)
Physical Fitness
2(1)
Water Aerobics
2(1)
Water Aerobic Research
3(1)
Advantages of Water Aerobics
3(1)
Benefits of a Water Aerobics Fitness Program
4(1)
Notes
5(2)
Fitness Assessment
7(18)
Fitness Assessment Battery
8(1)
Cardiorespiratory Endurance
9(2)
1-Mile Walk Test
10(1)
Muscular Strength and Endurance
11(4)
Determining Strength
12(1)
Muscular Endurance Testing
12(1)
Bench Jump
12(1)
Modified Dip
12(1)
Modified Push-Up
13(1)
Bent-Leg Curl-Up
13(1)
Abdominal Crunch
14(1)
Interpreting the Strength Test
15(1)
Muscular Flexibility
15(3)
Assessment of Flexibility
16(1)
Modified Sit-and-Reach Test
16(1)
Total Body Rotation Test
17(1)
Interpretation of Flexibility Tests
18(1)
Body Composition
18(6)
Skinfold Thickness
20(1)
Body Mass Index
21(3)
Notes
24(1)
Water Aerobics Fitness Programming
25(18)
Basic Principles of Water Exercise
26(2)
General Training Principles
26(1)
Overload
26(1)
Specificity
26(1)
Hydrodynamic Principles
26(1)
Buoyancy
26(1)
Drag
27(1)
Frontal Resistance
27(1)
Acceleration
27(1)
Levers
27(1)
Action and Reaction
27(1)
Inertia
28(1)
Special Considerations for Water Aerobics
28(4)
Balancing Muscle Groups
28(1)
Body Alignment and Abdominal Stabilization
29(1)
Water Temperature
30(1)
Arms In Versus Arms Out
30(1)
Music
30(1)
Injury Prevention
31(1)
Listening to Your Body
31(1)
Water Exercise and Cramps
31(1)
Water Aerobics and Pregnancy
31(1)
The Water Aerobics Class
32(7)
Setting Realistic Fitness Goals
32(1)
Warm-up Phase
32(2)
Aerobic Phase
34(1)
Intensity of Exercise
34(1)
Mode of Exercise
35(1)
Duration of Exercise
35(2)
Frequency of Exercise
37(1)
Tempo
38(1)
Pacing
38(1)
Toning Phase
38(1)
Flexibility
39(1)
Special Equipment
39(1)
Water Mitts
40(1)
Dumbbells
40(1)
The Importance of Fun
40(1)
Notes
41(2)
Shallow- and Deep-Water Exercise
43(46)
Shallow-Water Aerobic Exercise
44(1)
Pool Surface
44(1)
Footwear
44(1)
Contact with Bottom of Pool
44(1)
Safety Techniques
44(1)
Deep-Water Aerobic Exercise
45(2)
Equipment
45(1)
Safety Techniques
46(1)
Body Alignment and Abdominal Stabilization
46(1)
Warming-up for Deep Water
46(1)
Shallow- and Deep-Water Aerobic Exercises
46(1)
Sample Class Sequence: Shallow-Water Aerobics
47(2)
Exercise Tips
49(1)
Shallow-Water Exercises
49(29)
Sample Class Sequence: Deep-Water Aerobics
78(1)
Deep-Water Exercises
79(9)
Notes
88(1)
Nutrition for Wellness
89(12)
Essential Nutrients
90(2)
Carbohydrates
90(1)
Fats
90(1)
Proteins
91(1)
Vitamins
91(1)
Minerals
91(1)
Water
92(1)
A Balanced Diet
92(5)
Recommended Dietary Allowances and Daily Values
92(1)
Food Guide Pyramid
93(1)
Antioxidants: Free Radical Combatants
93(4)
Eating Disorders
97(2)
Anorexia Nervosa
97(1)
Bulimia Nervosa
98(1)
Dietary Guidelines for North Americans
99(1)
A Lifetime Commitment to Good Nutrition
100(1)
Notes
100(1)
Weight Management
101(20)
Tolerable Weight
102(1)
Principles of Weight Management
103(3)
Exercise: The Key to Successful Weight Management
106(2)
Designing Your Own Weight-Loss Program
108(4)
Estimating Your Caloric Intake
108(3)
Monitoring Your Diet With Daily Food Logs
111(1)
Tips for Behavior Modification and Adherence to a Lifetime Weight Management Program
112(2)
In Conclusion
114(5)
Notes
119(2)
A Healthy Lifestyle Approach
121(24)
Diseases of the Cardiovascular System
122(10)
Risk Factors
124(1)
Physical Inactivity
124(1)
High Blood Pressure (Hypertension)
125(1)
Excessive Body Fat (Obesity)
125(1)
Abnormal Cholesterol Profile
125(2)
Elevated Triglycerides
127(1)
Elevated Homocysteine
128(1)
Diabetes
128(1)
Abnormal Electrocardiograms (ECGs)
129(1)
Tobacco Use
129(1)
Stress
130(2)
Personal and Family History
132(1)
Age and Gender
132(1)
Cancer
132(6)
Guidelines for Cancer Prevention
133(1)
Dietary Changes
133(2)
Abstaining From Tobacco
135(1)
Avoiding Excessive Sun Exposure
135(1)
Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards
136(1)
Physical Activity
136(1)
Early Detection
136(1)
Other Factors
136(1)
Warning Signals
137(1)
Chronic Obstructive Pulmonary Disease
138(1)
Accidents
138(1)
Spiritual Well-Being
138(1)
Substance Abuse
139(1)
Alcohol
139(1)
Marijuana
139(1)
Cocaine
140(1)
Sexually Transmitted Diseases
140(3)
HIV/AIDS
140(1)
Guidelines for Preventing STDs
141(2)
Notes
143(2)
Bibliography 145(8)
Appendices
A Health History Questionnaire
147(2)
B Personal Fitness Profile: Pre-Test
149(2)
C Personal Fitness Profile: Post-Test
151(2)
Index 153


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