Water Aerobics for Fitness and Wellness

by Spitzer Gibson, Terry-Ann; Hoeger, Wener W.K.

• ISBN13: 9780895824578
• ISBN10: 0895824574
• Edition: 2nd
• Format: Paperback
• Copyright: 1999-04-01
• Publisher: Brooks Cole

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